Keto Korner

August 16, 2017

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Why Are Exogenous Ketones So Awesome?

This is the last week of my holiday (well the last two days actually) so I am reposting an earlier post on Intermittent Fasting.    It is a fantastic strategy but is often misunderstood or practiced incorrectly.   Done right it can be a liberating and very effective tool for optimizing your health and body composition so I thought it might be helpful to revisit it.  It is also a strategy I used while travelling over the last two weeks to offset the larger than usual meals I was enjoying - this allowed me to partake in the delicious foods of Spain while (mostly) staying on track.

A big part of the world of Nutrition Science these days centres around the idea of Personalization - the idea that there is no one way or method that will work for everyone.  This is a big part of the reason why I like exogenous ketones so much as a tool for so many different people.    I love the idea that one can get the benefits of ketones without actually having to be on a fully ketogenic diet.  Because you see - as much as Keto and LCHF lifestyles can be transformational for some people they are not necessarily appropriate for everyone.  You may not tolerate a high fat diet, you may be suffering from chronic stress, your genetics may have you set up for a different plan - whatever the reason, being Ketogenic may just not be available to you.  Enter Keto O/S - combined with a clean diet (know that good as Keto//OS is it cannot do ALL the work for you!), you can use the shake to increase your energy, decrease your cravings and reintroduce your body to the magic of ketones, work on your sleep, start exercising (even if for you that means walking 20 minutes a day), hydrate and repeat.  Day after day….be consistent, notice the changes in how you feel and allow those to drive your actions: make better food choices, take the stairs instead of the elevator because you can not because you have to  - continue to do this day after day and over time, like so many of my clients can attest, you will see results.  The beauty of this product is that it seems to level the playing field for so many people and it is for this reason that I recommend people try it.  Ok.  On to Intermittent Fasting.

What is it?  Intermittent fasting is simply the practice of deliberately refraining from eating food for a 16-18 hour window on designated days.  It’s really not as bad as it sounds - think of it this way - you finish dinner around 7:30 pm and then don’t eat again till lunch time the next day.  You can drink water, herbal teas and even a bit of coffee or, you can do a modified IF (see below).  This way of eating comes naturally to some (those people who hate breakfast for example) and sounds completely insane to others (people who are on the edge of famine upon opening their eyes every morning).  But the benefits, which are still an active area of study, can be amazing for many people.  Consider some of the benefits attributed to Intermittent Fasting (IF):

  1. Fat Loss.  It appears that even 16 hours without food helps your body to increase your metabolic rate slightly.  In addition, assuming that you don’t then go on to overeat at your next two meals you will effortlessly reduce your total calories for the day.  Net net, you burn more and consume less - win win.
  2. IF seems to target belly fat and promote lean muscle preservation - sound familiar? Indeed, this is a much touted effect of having ketones on board or being in a ketogenic state.
  3. IF seems to improve insulin sensitivity and hence may contribute to decreasing the risk of Type 2 Diabetes. The caveat here is that this effect seems to be more true for men than women - read on for a hack that may help women access the benefits.
  4. IF is good for your brain - this is an active area of research from traumatic brain injury recovery to Alzheimers and Parkinsons there is a growing body of evidence that the presence of ketones are beneficial - so anything you can do to increase your exposure to ketones be it through diet alone or taking Keto O/S may be helpful in this area.

Now - let’s talk about how to go about trying Intermittent fasting for yourself. 

Those of you who will have the easiest time:

  • You are following a high fat low carb diet (with or without Keto O/S)
  • You are following a Ketogenic Diet (with or without Keto O/S)
  • You use Keto O/S - in this case, just start your day with a glass of water and a tablespoon of Apple Cider Vinegar (I love this for Blood Sugar stabilizing effects) and then have a Keto O/S shake. Drink lots of water…eat when you are hungry - typically should happen around lunch.

If you are on a high carbohydrate standard diet I do not recommend that you try this strategy cold turkey, the odds are that you will feel quite awful.  Instead try this modified strategy first:

  • Upon waking - a glass of water with a tablespoon of Apple Cider Vinegar (Bragg’s is a great brand) - notice that you feel less hungry after a few minutes - one of the many benefits of apple cider vinegar.
  • If you need coffee or tea to start your day - add either 1/2 a pouch of KetoKreme or some coconut milk and 1 Tbsp Bulletproof Brain Octane MCT oil and some cinnamon to your coffee.
  • When you feel hungry again, have a Keto O/S shake.
  • Next time you get hungry….have your healthy lunch.
  • Try to gradually ease yourself into a lower carbohydrate diet and gradually increase your healthy fat intake to fill the gap.

Notes

  • There is some evidence that women over 40 do better with a bit of protein in the morning so either have an egg with your coffee or, what I like to do is to add some Collagen Protein (Bulletproof Upgraded Collagen is my go to) powder to my coffee.
  • After a couple of weeks you may find that you can skip the coffee altogether and just have the shake - see how you feel.
  • Do NOT do this everyday - at least not to start - start with two days a week, eventually you may make this your workday routine just because it is easier and you feel so good but have a healthy breakfast at least two days a week.
  • Keep notes and listen to your body. If you are feeling lightheaded or weak with hunger….do not get stubborn…you may not be ready for this.  That’s ok.  Have a healthy snack on hand - have you tried the Bulletproof Bars or Collagen Shortbread Bites yet?  They are delicious and good for you!  Low Carb Canada carries the bars and the Protein Bites should be available soon.

So there you have it, a quick overview of Intermittent Fasting and some of the benefits you can experience.  If you are interested in learning more on this topic there is a great book by Dr Jason Fung - The Obesity Code.  It goes into a lot more detail around how fasting (intermittent or otherwise) can be incredibly helpful in managing weight and a number of health conditions.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com
August 09, 2017

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LowCarb/Ketogenic Diet RePost: The Value of Logging Your Food

Good day!  Hope that this email finds you all enjoying the last (!?) month of August.  I am travelling abroad for the next two weeks recharging my batteries so I’ve decided to repost a couple of the articles that I thought might be most useful for those who may have missed them.  Strategically, logging food, sleep, energy and digestive feedback is one of the most powerful things you can do to understand what may or may not be working for you.  Some of you may find it helpful to do this for yourself but for those who choose to work with someone like me, it is also the most valuable information you can provide us with to understand where you are and how to get you to where you want to go.

Today’s post is about the value of using one of the many apps available to log your food at least some of the time.  This is not with the intention of making you obsess over every bite of food that you eat, but rather to give you a tool that can provide insight into what may or may not be working for you.  As I tell my clients, without this information, there is no way to know what is working or what needs to change.  Plus, there’s nothing like looking back over a week’s worth of entries and realizing that you have been subsisting on Fat Bombs, Protein Bars, Shakes (Keto//OS or others) with the odd coffee plus fat thrown in (if you are wondering - no, this is NOT ideal).  You may be able to get away with the occasional day that looks like this but trust me when I tell you that over time, regardless of what your macros (Fats, Carbs, Protein) look like, this will lead to deficiencies and health issues.  Another great reason to use this tool is to start to understand how your food affects your moods, your digestion, your sleep, headaches (if you get them), energy levels….over time you can look back and start to detect trends based on different parameters (ie…why am I so tired today?  Oh look, I ate a total of 1000 calories over the past two days and only slept 10 hours…hmmm).

Here are some of the most common issues can I detect when looking over a client’s food diary:

  • Lack of food variety - getting into a routine is great but eating the same 5 foods day in day out can and will lead to deficiencies over time.
  • Not enough calories - you are busy, you are in ketosis, you are stressed, you aren’t hungry…occasionally this is ok but if it becomes your new normal, it’s a recipe for trouble.
  • Your macros are way off….too much or too little fat, protein or carbs can all make a mess of your progress.
  • You think you’re following a Ketogenic diet…..but your daily intake tells a different story.
  • Water? I was supposed to drink water?  Dehydration leads to Disaster. 
  • What do you mean a cup of cashews is no good?? I thought you said nuts are ok?  That’s over 700 calories - just while you were watching Survivor.

You get the idea.  So what are the best apps out there?  Until recently I have used MyFitnessPal, (http://www.myfitnesspal.com/) it has a great database and, like all apps,  it’s easy to use once you get used to it.  I have recently started to shift over to Cronometer (https://cronometer.com) - a fantastic app that you can use for free (although it does have a paid version just like MyFitnessPal) that does a brilliant job with everything from your basic Macros to Micronutrients and even calculates NET Carbs for those of you trying out a low carb or Ketogenic approach.  There’s a note section (these are great for keeping track of your energy levels, sleep, stress etc..), fitness integration, a place to record blood sugar and ketones (!) and more….I highly recommend it.  Cronometer is a Dr Mercola collaboration and was designed with Ketogenic Diets in mind so it has lots of great features to support you in this direction whereas MyFitnessPal’s basic settings are skewed towards a standard balance (although you can absolutely customize them).

In the end the best app is the one you will use so check them both out and see which feels better to you.    Once again, food logging is a great tool but do your best not to get carried away, the objective over the longterm is to use it as a tool to create good habits you can sustain and to learn how you feel when you are in the “zone” you want to be in. 

Keto//OS Fast Facts: Orange Dream (2.1) Formula - How is it different?

The Orange Dream Formula is the first formula that Pruvit introduced into the North American market in 2015.  To begin with, it features a delicious Orange Creamsicle taste that transports many people right back to a hot Summer day when they were 5, cooling off with a delicious orange creamsicle.  The good news with this one is that it won’t send your insulin skyrocketing and it has no artificial colours or flavours to mess with your body.

The 2.1 formula is the only one that includes fat in the form of MCT (Medium Chain Triglycerides) which your body will convert into ketones in addition to the BHB’s (actual ketones) in the formula.  (It does have traces of dairy so if you know you don’t tolerate dairy this is not the formula for you.).  Aside from the taste profile - I like to recommend this formula for people who seem to always be hungry - the fat is more satiating so it may help them a bit more on the appetite control front.   Make sure that with the 2.1 you start with a 1/2 sachet in 8 oz of cold water with ice for a few consecutive days before you build up to a full serving.  The MCT oil can cause loose stools in some people until you acclimatize to it so it’s a good idea to start slow.

In the end, different people like different formulas and they seem to work differently for individuals, so it’s always a great idea to try them all out till you find the one that resonates with you. 

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health tips and to be the first to hear about Pruvit sales and promotions.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets) to try the product please email me and we can get you set up.
  • When you receive your order to get you started on your Keto journey watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

 

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

Recipe

Lemon Roasted Broccoli

No matter what eating plan you are on Broccoli deserves a regular place at your table.  As a member of the cruciferous vegetable family it is  full of antioxidants, vitamins and minerals, rich in sulforaphanes (anti cancer) plus it’s low in Carbohydrates and a great source of fibre.  This recipe is easy to make and tends to be a crowd pleaser.  I like to use cast iron cookware to allow the broccoli to caramelize a teensy bit during cooking - just try not to let it burn - that black stuff is really not good for you plus it’s bitter.

Ingredients (serves 3-4 people as a side)

1 large bunch Broccoli trimmed and cut into whatever shape you like

1 Tablespoon Ghee (melted)

Zest from one lemon

Juice from 1/2 a lemon (or to taste)

Sea salt (to taste)

Directions

Preheat oven to 320

Warm up your pan or skillet to melt to ghee - toss the broccoli to coat (there should not be a puddle of fat at the bottom)

Try to arrange them cut side down in a single layer.

Sprinkle with salt

Roast for 25-30 min till cut side is golden and tops are just starting to brown.

Toss in a bowl with lemon zest, lemon juice and sea salt

Correct seasonings and enjoy.

If you used ghee you can drizzle with a bit of extra virgin olive oil.

Enjoy!!!
August 02, 2017

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Keto//OS Fast Facts: Is there such a thing as TOO MANY ketones?

 

This post is a continuation of last week’s article on exercise.  We started with why exercise is good, this week we talk about how to keep yourself moving during the day even if you have a desk job.  As a matter of fact, especially if you have a desk job…   In 2014, Dr James Levine, director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative and inventor of the treadmill desk coined the phrase: sitting is the new smoking.  You may recall that this created quite a stir and although his statement could be viewed as somewhat self serving given his “invention” there is a LOT of research to back up his position.  According to his research, even if you dutifully get out and get your 30 minutes of exercise every day, sitting around for hours on end (in front of your computer, driving to and from work, on the couch wiped out from your busy day) will undo all that sweat and set you up for a host of health issues.  Whaaaaaat????  I can hear you screaming - but what about my job and did you not just say that all I had to do was work out a couple of times a week???  I know, it never ends but don’t worry this is the easy stuff…read on.

Increasingly, people are being asked to work longer hours and get more done in that time leaving them chained to their desks and feeling drained at the end of the day.  You pound away at your computer, have meetings that last for hours, calls that chew up more hours…before you know it you’ve barely gotten out of your chair for the last 5 hours or more.  This spells trouble with a capital T,  research shows that this behaviour can leave you at higher risk for all the evils we know all too well from weight gain to hormone imbalance, increased risk for Type 2 Diabetes and Cardiovascular disease to name a few.    Dr Levine’s research was so compelling that he wrote a book ( Get UP!) and created the standing desk (possibly not in that order) to start to remedy the situation.  He wrote a book (which you may want to download an audio version of so that you can listen to it while you take your evening walk)  plus there is an associated website: justand.org full of great info as well as a series of infographics that highlight the dangers of sitting for too long with ways to remedy the situation.  Here’s a link to one of my favourites:  http://bit.ly/1nxKDsV

For those of you who are in a rush to get moving here are 7 ways to build more standing time into your day

  • set your watch or phone to remind you to get out of your chair every 50-55 minutes. You could walk to the water cooler for a drink, go to the bathroom or just walk out the door to get a breath of fresh air. 
  • On the phone? Stand up and continue your conversation, nobody will be the wiser.
  • Wake up 20 minutes earlier in the morning and go for a 15-20 minute walk. That’s all you need.  Just get up, go to the bathroom, drink a giant glass of water (with or without lemon and sea salt) and walk out the door.  This will provide the added benefit of exposing your eyes to morning light which helps to set your circadian rhythm to get better sleep at night.
  • If you have the option at the office take the stairs every time you get the chance. If you can only manage one or two stories at once right now just walk up as many flights as you can manage and use the elevator for the rest.  It won’t take long for you to build up your wind and strength.  Don’t forget to walk down the stirs too!!
  • Drink tons of water - not only will you need to refill your glass regularly but you will need to go to the washroom and you will stay hydrated…win win WIN.
  • Drink Keto//OS…..to start with, 14 oz of water means at least one trip to the washroom, plus, the ketones will sharpen your mental focus allowing you to get more done in less time - you might just be able to leave work a bit earlier!
  • Create a lunch walking club at your office - get a few colleagues together and commit to walking for 20 minutes at lunch, take a 5-10 minute walk break mid afternoon. Or….do both!
  • Consider a walking meeting instead of sitting in a boardroom pounding cookies and coffee. This obviously won’t work for all meetings but it can work for more than you think.  Just bring a phone or tablet to write down action items.
  • When you get stuck in a long meeting, stand up once in a while even if just to stretch your legs, this will also help you to stay awake and engaged AND out of the cookie platter.

As you can see there are no end of ways to build more movement into your day - the idea is really just to minimize how many consecutive hours you stay seated - break it up with regular short breaks and everything will get better - your health, your focus and your productivity!  Does this get you off the hook for exercise?  No, not really, but it all adds up.  So pick one thing and start implementing it today.  Stick with it for a week, or two, or even three - whenever you’re ready add another, and another…..

KETO//OS Fast Facts:  Is It Possible to Take TOO MANY Ketones??

The simple answer is: NO.  Ketones are water soluble therefore your body cannot store them - if you have more than you can use you will simply dump them out in your urine.  That said, for most people there is an optimal dose of Keto//OS that is dependant on your goals and why you are using the product.

  • If you are actively trying to impact your body composition you will want to dial in to your nutrition and use at least 1 but optimally 2 Keto//OS Shakes a day.
  • If you are simply looking for a boost of energy mid morning or mid afternoon then 1 a day may be your optimal dose.
  • People who are working hard and working out even harder or, people who are doing extended fasts may use up to 3 shakes a day - for fasting make sure that you also drink lots of water and do your research on how best to fast beyond Intermittent Fasting. Fasting is a great intervention but you have to make sure you are ready to take it on and that your body can handle the stress.  Check in with your medical professional for clearance and guidance.
  • Before someone writes in to inform me about KetoAcidosis (which is actually caused due to a lack of insulin in uncontrolled Diabetics) - please know that using Keto//OS (or any other exogenous ketone) will not cause this dangerous condition. If you are a diabetic - please check with your medical professional before starting any new supplements.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, Health & Lifestyle tips and to be the first to hear about Pruvit sales and promotions.  You can also follow me on my Facebook page KetoNat where I talk about a variety of health and nutrition topics (and post Pruvit Promos).

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets for $35-$40 plus shipping) to taste the product and pick your flavour please email me and we can get you set up.
  • Before you receive your order make sure you watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!
  • If you are loving your Ketones and looking for a business opportunity we want to talk to you! As a direct sales company, Pruvit is on the leading edge of the Ketone Konversation - shoot me an email and we can fill you in on how to get started.

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com
July 27, 2017

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10 Reasons Why You Should Start Some Form Of Exercise TODAY

This post kicks off a short series of articles on exercise and how important it is to your health.  I am writing to you…the person who has not done anything in a really long time.  You are too tired, too stressed, too sleep deprived and you hurt.  You read somewhere that 80% (or is it 90%?) of your results come from what you put in your mouth…..so you’ve decided that really, what’s the point of spending time you don’t have doing something you hate anyway?  However, while it is true that you cannot exercise a bad diet away, it is also true that the benefits of exercise or even just moving with intention every day transcend fitting into smaller clothes.  That’s what this post is about - and it’s not as hard or hellacious as you think it has to be…stay with me.

This is not about committing to spending an hour at the gym every day or gritting your teeth and doing something you hate but rather this is about the benefits of simply getting moving.  Every day, with purpose.  You can do it with a friend if you think that will keep you engaged, or, you can use this as your alone time, OR subscribe to one of the millions of awesome podcasts and use the time to learn about something you’ve always wanted to learn about.

Inside or outside?  For this post I want to encourage you to consider getting outside as much as you can to get your “movement” in.   Assuming you live in the same hemisphere I do, it’s summertime, the best time to spend time outside.   Plus, the benefits of seeing daylight, getting out of your house or your office are huge.  You get bonus points if you walk barefoot in the grass or on a beach connecting with the energy naturally emanated from the earth - it sounds woo woo but there’s pretty good science to back it up.  We are, after all, electrically charged beings - we’d be foolish not to think that exposure to the right types of currents can greatly enhance our health.  But I digress - that’s another post for another day.

Whatever you choose the only rule is that you get your heart rate up a bit and that you enjoy it (or at least don’t hate every minute of it).  If 20 minutes is too much for you right now then start with 10 minutes twice a day, or once a day, or take a break on a bench if you need to.  It really does not matter where you start it only matters that you start. 

Here are 10 benefits of regular exercise:

  1. Hormone balance. Did you know that your insulin sensitivity will improve just by exercising? 
  2. Stronger Bones: Regular weight bearing exercise (so not swimming in this case) will improve bone density thereby offsetting bone loss in later years.
  3. Better Cholesterol balance. Exercise can also improve your cholesterol profile ….
  4. Lower your blood pressure
  5. Detoxification through improved circulation. Help your body to move toxins out through improved blood and lymph circulation and through sweat.  All of these can be helpful in managing heart disease, diabetes and arthritis.
  6. Better mood. Prevent and alleviate depression through the release of brain chemicals called endorphins that can create a sense of well being and relieve pain.
  7. Keep your joints healthy by keeping them flexible and by strengthening the muscles that support them. Exercise also helps to flush toxic by products of inflammation by improving circulation.
  8. Better Immunity. This is where not overdoing it is important but moderate exercise increases white blood cell count which in turn can help your body to fight infections
  9. Better sleep - any exercise helps but in particular, getting outside between 7 am and 8:30 am (without sunglasses) exposes your eyes to natural sunlight and helps to set your circadian rhythm making it easier to get to sleep at night.
  10. Better body composition - if you move more your body will build more muscle, muscle burns more calories at rest…how good does that sound?

Still not convinced?  Try it.  Commit to 1 week.  Plan it into your calendar.  Get out of bed 15 minutes earlier in the morning and go for a walk around the block.  Walk for 10-15 minutes after you eat lunch.  Walk again after dinner - 10 to 20 minutes, whatever is manageable.  If you miss a day that’s ok - pick it up the next day.  When week one is over - improve on your schedule or just keep it going for another week.  And another.  Pretty soon you have one of the healthiest habits you can have baked into your day.   

Use your Keto//OS shakes to keep you moving - because ketones also increase your energy help to lower inflammation and preserve and build lean muscle mass you will be compounding the benefits of drinking your daily shake.  As a matter of fact, one of the things we see happening with people when they start using Keto//OS is that they want to start moving more because they simply feel better - that alone is worth the investment.

Keto//OS Fast Facts:  The best time of day to drink your Keto//OS Shake

The simplest answer is - whenever you need it.  Whenever you need energy and focus, or, when you are wanting to eat but you know it’s not that you need to but that you want to.    The only caveat has to do with whether you are using the charged (with caffeine) or caffeine free formula.  Try to not use the charged formula after 2 pm to avoid disrupting your sleep.  I like to have both on hand so that I have options.  There are also people who swear by drinking a Keto shake (not charged of course) an hour or so before bed to help them have the best sleep. 

Some great times to use Keto//OS:  In between meals, before a long meeting, before a workout.  I will often use my Keto//OS when I am going to be driving long distances - it’s awesome for my focus
July 20, 2017

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LowCarb/Ketogenic Diets: Be Open, Be Curious, Be Flexible

This post may be a bit controversial but it is important.  I feel so strongly about this that I am willing to buck the current “everyone needs to eat a high fat low carb” madness to explore the possibility that it just may not be the right path for you.  Gasp!  But isn’t my Facebook page called KetoNat?  Am I not a Bulletproof Coach???  And what about those exogenous ketones I’m always expounding the virtues of??

Deep breath.  I am not doing an about face.  I am not about to contradict everything that I have said and written over the past 10 (!) months - far from it.  If you have been reading my posts you have probably read my position that each one of my clients gets a personalized diet plan, this is what this post is about.  I do believe that for many people who are insulin resistant, overweight, and sedentary excess carbs are a problem - and, in many cases a higher fat lower carb plan can be the thing that helps them get back on track.  BUT.  There are those people who’s bodies do not tolerate this type of diet.  Their blood lipids (Cholesterol, Triglycerides etc) actually get worse (please tell me you are tracking these - you must track these).   This may have some of you wagging their fingers saying, ah yes, well they are probably cheating.  In some cases that may be true, but I can tell you that in many cases that is simply not the case.  And in those cases, we have to be willing and open to explore a different nutritional strategy to help their bodies come back into balance.  Sometimes a Nutrigenomix test gives us insight into their basic programming, sometimes, it is food sensitivities that have gone undetected, others it can be digestive imbalances or an unbalanced micro biome but in all cases we have to be curious, and open.  We have to be willing to try something completely different, even if it flies in the face of today’s flavour of the month.  Dogma is the enemy of progress.   The more stuck we are in ONE view the fewer people we can help.  Deep breath (again).

Look, every one of these different nutrition strategies - Paleo, Keto, Low Fat (real low fat, like 10% low fat), Pritkin, Ornish….to name a few - every one has valid research backing them up.  Ok, Paleo is still building its arsenal but it’s coming.  Each one of these plans was shown to help a certain number of people.  Is it possible that we need to consider that there are segments of the population that will respond better to one approach than another?  Might some people actually do better on a true low fat (10%!) higher carb & Protein plan?   It would be foolish to say no.  This is part of the reason why having regular bloodwork does is so important.  You need to know if you are one of those people who’s bodies does NOT respond well to Keto.…those people are out there and sticking your head in a giant bag of bacon will not change that.

I’m not suggesting you toss out your coconut oil and butter and switch to a grain based diet - far from it - but I am suggesting that you really consider that your body may need something different than your neighbour’s body, or your spouse or even your BFF. 

When you choose a plan - commit to it.  Fully and completely.  Track your progress, track your food, your sleep, your mood, track your health markers, get a health pro involved.  Be fully and completely honest with yourself and whoever is helping you.  And.  If after a month of sticking to it “it” is clearly not working, or, if after a few months it stops working, don’t be afraid to go back to the drawing board.  Maybe you need to tweak something or maybe you need a completely different approach - resist the temptation to throw your hands up and say “what’s the point, I may as well just eat “ fill in whatever kryptonite diet got you here in the first place” and give up.  Instead - approach the challenge with curiosity and kindness for yourself - be patient and open, you did not get here in a month, for most, it will take a bit longer than that to find your way back to optimal health.  When we look at dietary extremes like the Ketogenic Diet it may be a temporary intervention that serves you for a period of time but it may not be your forever solution….for most people, it won’t be.  That’s ok.  That does not make it a fad diet but rather a worthy and effective intervention.

I do believe that a whole food diet, rich in vegetables with appropriate amounts of healthy fats and proteins will serve us all the best in the long run.  For most people, once they are back into a state of balance and disease free this will mean that they will nourish their bodies with great food at least 80% of the time, for others it may need to be 90% of the time…but (food allergies, sensitivities and serious health conditions aside) most people should have the resilience to eat the odd pizza, or burger or whatever every once in a while….you may feel less than awesome afterwards but that will be a choice and a decision that you make for yourself and no, the world will not come crashing down on you.  So this is your end goal…..keep your eye on the prize and work towards it, one small step at a time.

Keto//OS Fast Facts

Given the post you just read - where does that leave ketones?  In my opinion, that post is the exact reason WHY Keto//OS exogenous ketones are so freaking amazing.  They are the hack that allows us to provide the benefits of ketones to our bodies (greater mental energy & clarity, lower inflammation, better recovery, better antioxidant production, better muscle building and fat burning, better mood, appetite control and lower cravings….and more) without having to adopt a draconian diet. 

In short, you are free to find and follow the best diet for you AND have access to this awesome alternative fuel source and health hack.   It isn’t often that we find something like this and it is for this reason, that, as a health pro I use this product myself, in my practice and I write these posts…to spread the word so that people know that for the first time - this is available to them…sometimes progress is a beautiful thing

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health & Lifestyle tips and to be the first to hear about Pruvit sales and promotions.  You can also follow me on my Facebook page KetoNat where I talk about a variety of health and nutrition topics (and post Pruvit Promos).  Every weekend, I record a video on a different topic and post it to KetoNat.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets for $35-$40 plus shipping) to taste the product and pick your flavour please email me and we can get you set up.
  • Before you receive your order make sure you watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!
  • If you are loving your Ketones and looking for a business opportunity we want to talk to you! As a direct sales company, Pruvit is on the leading edge of the Ketone Konversation - shoot me an email and we can fill you in on how to get started.

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:           NathalieNiddam.com
July 12, 2017

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LowCarb/Ketogenic Nuts about Nuts - Be Aware

People love to generalize….it allows us to make sweeping statements that cover huge ground.  The media also love generalizations - in a society that is time-poor, filled with people who just have time for soundbites of information, the less you need to say about something the better it is.  After all, in the online world it’s all about how many eyeballs, how many clicks etc…..The bad news, is that quite often we get incomplete information that ends up leaving people either misinformed or confused or both. 

 

For the next few weeks I am going to be diving into some of the many sweeping statements that stream into our consciousness and try to give you some context so that you can make sense of it all and hopefully apply whatever the nugget of information is to yourself. Today we talk about nuts. Nuts are often touted as " the perfect snack".  As a result people often will use nuts freely during the day to snack on and this can often lead to trouble. So here are 6 things you should know about nuts if they are to serve you well as a snack food:

  1. Nuts are a reasonably good source of heart healthy monounsaturated fats however, they are not a great source of omega 3 fatty acids.  As a matter of fact with the exception of walnuts (4:1 omega 6: omega3)  and macadamia nuts (6:1)  - nuts provide a LOT more omega 6 fatty acids which does nothing to help people re establish a healthy ratio between these two.  Most Western Diets are much too high in omega 6 fatty acids to begin with so loading up on nuts thinking you are going to correct this is sadly flawed thinking.
  2. To get the best of what nuts have to offer always choose raw, unsalted nuts. It possible buy organic whenever you can.  Roasted and salted nuts are often too high in salt poor quality salt, and they are coated in inflammatory vegetable oils that have been overheated.  To make things worse the high temp roasting damages the delicate oils in the nuts and destroy many of the nutrients within.  All you get left with are a whole lot of calories in an addictive and teeny, easy to over consume package.
  3. I once had a client who would sit himself down in front of the TV with a jar (250 ml kind) of salted cashews instead of a bag of chips thinking that he was golden but wondering why on earth he was still packing on pounds. I know we do not count calories.  However, consider that just 16 cashews contain about 160 cal, how many cashews you can fit into a 1 cup jar ?  And the fact is that calories DO count for something (albeit not everything)…so you can image the answer to the question.  The poor guy was consuming almost his whole days worth of energy every night just in snacks.  Takeaway?  Portion control.  Really really important.
  4. Nuts are a great source of protein…or are they? Nuts do contain protein, however, don’t count on them to be the centre of your protein intake in a meal.  Those 16 cashews?  They deliver a whopping 5 grams of protein.  If we consider a portion of protein to be 25 - 30 grams then you would need 5-6 times that portion which would deliver between 800 to 960 calories.  You can tumble the numbers on other nuts if you’re bored, but the math won’t change….this really is not a good idea.
  5. I had a teenage client who had a pretty clean diet as far as teens go. No fast food, no sugar (or at least not much), no dairy, no wheat…but his face was a mess…the poor kid was desperate, he’d tried all kinds of masks and topical products but nothing was working.  Of course, we all know that skin issues are really a sign of internal imbalances so I took another look at his diet.   His breakfast looked good but it was this mix of nuts and seeds…every day.  Holy overload - that’s a LOT of omega 6 every single day.  We tweaked the breakfast and within a week things had started to improve.
  6. Last but not least - undetected food sensitivities, nuts can often cause trouble in this area without people knowing it. We all know someone who is anaphylactic to some nut, but food sensitivities are another story.  So often, these go undetected quietly driving inflammation under the radar and causing all kinds of trouble.  Another client had no idea that almonds (which she ate every day) were actually a problem for her.  There were a few other foods as well but by simply cutting these out, without a diet, she experienced effortless weight loss and an increase in energy that took her completely by surprise.

So.  In conclusion. You’ve got to dig a bit deeper. or at least find someone who will do it for you.  Nuts are a great snack and they can be healthy, but they have to be the right nuts, prepared properly and in the right quantities.  They should be treated as the delicious condiment that they are and with a dose of healthy respect.  Hope that you enjoyed this post….if there are other generalizations you are curious about, send me an email and let me know, I will be sure to cover it in the not too distant future.

Keto//OS Fast Facts

The difference between KetoMax (Maui Punch and Swiss Cacao) and the other formulas (Orange Dream and Chocolate Swirl). 

The principal difference is in the Ketone body that is used.  The KetoMax ketone is a “next generation” ketone if you will…it is identical in structure and orientation to the molecule that your body produces when it is burning fat for fuel.  This makes it more bioavailable, and hence gives people a bigger lift in ketones when they use it.   Pruvit is the only company that has access to this form of BHB (ketone) at this time. 

Know that this does not mean that you should dismiss the other two formulas - plenty of people have and still get amazing results from the other formulas.  Personally, I will mix it up.  I always use KetoMax before working out and I will often use the Orange Dream when I am feeling hungrier - because of the MCT (fat) in that formula I find it more satiating than the Max.  I have clients who get the same effect from Max….it really depends on the individual. 

KetoMax was also developed with athletes in mind so it is Informed Sprot Certified making it safe for NCAA, Pro and other competitive athletes.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health & Lifestyle tips and to be the first to hear about Pruvit sales and promotions.  You can also follow me on my Facebook page KetoNat where I talk about a variety of health and nutrition topics (and post Pruvit Promos).  Every weekend, I record a video on a different topic and post it to KetoNat.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets for $35-$40 plus shipping) to try the product please email me and we can get you set up.
  • Before you receive your order make sure you watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!
  • If you are loving your Ketones and looking for a business opportunity we want to talk to you! As a direct sales company, Pruvit is on the leading edge of the Ketone Konversation - shoot me an email and we can fill you in on how to get started.

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

Wise Ways with Nuts

  1. Always store your nuts in the fridge or freezer to avoid them going rancid.
  2. Chop up a few nuts and add them to your salad for crunch, flavour and extra nutrition
  3. Throw some nuts into your smoothie in the morning
  4. Pre measure small bags of your favourite nuts (variety is the spice of life of course) - 1 oz will do, add some unsweetened cacao nibs and shredded unsweetened coconut to make it fun and delicious.
For a savoury mix, toss nuts with a bit of MCT oil, add sea salt and some mild curry powder.  This is very tasty so again pre measure your portions or add to your salad.
July 05, 2017

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LowCarb/Ketogenic Success Focus: Patio Season Survival Guide

 

As Canadians we wait for Summer with unbridled enthusiasm, the warmth, the heat, the longer days, even the rain….anything but ice, cold and short dark days.  I am not going to lament the less than perfect weather we have experienced in may parts of the country…although many of us have seen hail recently it’s still not winter, so let’s just be happy for what we get lol.   I suppose that it’s because we wait for so long, that when Summer finally does hit, we will do anything to just be outside….enter patio season, the perfect opportunity to get some extra outdoor time.  The only trouble is, that the patio brings trouble for those of us trying to clean up our diets and stay away from alcohol in the form of nachos, chicken wings, pitchers of ice cold beer, pretty cocktails and on and on.  Today’s post is for those of you who still want to enjoy those patios without taking three steps back on your progress and facing a bigger hill to climb in September.

Before you leave the house (or the office if you’re going from work) - plan to have a healthy snack and hydrate so that you do not show up half starved and dehydrated….for those of you using Keto//OS products this would be the perfect time for a nice cold Keto//Max Maui Punch with a whole lot of ice.    Drink it on your way over or before you walk out the door.  The ketones will flood your brain with energy (to strengthen your resolve), plus you will feel satisfied enough to make better choices.   In terms of a “healthy snack” if you are not a Keto//OS customer, get some protein and healthy fats in you - something like guacamole and veggies, half an avocado plus some tuna, a couple of hard boiled eggs with or without crunchy vegetables, an apple and a few nuts….you get the picture - keep it real and you should be fine.

While you eat your snack or drink your Keto//OS, look up the menu online and choose the best options available to you - commit to yourself that you will order these and not the deep fried jalopeño poppers .  Avoid anything deep fried, focus on the veggies, have sliders (note the name “slider” just slide those meat patties off the bun, ask for some lettuce leaves to wrap them in and you’re golden), if they happen to serve baked chicken wings they may be a good option, avoid anything sticky (aka sugar coated) or battered.  You will feel sooo much better!

When you arrive - place your order for a bottle of water, flat or sparkling, with lots of lemon and commit to yourself that you will drink it over the course of your time there.  Yes, you will need to go to the bathroom…that’s ok, think of all the extra steps you’ll get in lol.  Drink a tall glass of water before ordering anything.  Instead of beer (bloating, estrogenic, wheat containing, high calorie….shall I continue?) order a simple vodka or gin with soda and lots of lemon or lime.  Less sugar means fewer calories and a clearer head in the morning, as long as you moderate your intake.  Limit yourself to one or two drinks, spacing them out with your sparkling water and citrus.  This is will help you in several ways:  to start with you will remain hydrated, you will always have a drink in hand so you won’t feel left out plus everyone will be none the wiser, they will think you’re drinking with them so nobody will call you out on “missing out on all the fun” - just make sure that you get louder and more boisterous as they do - you get to have fun and feel awesome in the morning…what could be bad?

Do your best to stick to your plan as many nights out as possible….yes, it is possible that you may slip up one or two nights (by choice or by accident) but on all the other nights you won’t, net-net that adds up to a better outcome for you at the end of our short Summer season.

Final tip - if you do happen to overindulge one night and wake up feeling a little worse for wear the next morning here are a couple of tricks that may help you feel better sooner:

  1. While not officially touted as one of the many benefits of KetoMax, I have heard that it can be quite helpful the morning after having one too many drinks. This may be due to the anti inflammatory effects of ketones or the extra magnesium in the formula - I’m not sure how, but this has been reported back to me by a few people….so, if you happen to have some around and find yourself in need of a remedy give it a try and let me know how you do.
  2. Hustle over to a local fresh pressed juice bar and get yourself one of those Activated Charcoal based juices….you know by now I’m not a huge fan of juices but in this case it might just be what you need…pick a combo that includes citrus for vitamin C and Activated Charcoal to soak up the toxins….if you plan ahead, have it in the fridge for when you get home from your big night out and drink some before going to bed. Just keep the bottle around as a reminder that you drank it - charcoal does not change colour as it moves through your GI tract…you would not be the first to be alarmed the next day as the evidence leaves your body….

Keto//OS Fast Facts

How to drink your Keto//OS - I still get emails from people asking how best to consume Keto//OS so I like to post this on a regular basis - if you are a regular user, please bear with me.

The easiest way to mix yourself a Keto Shake is with the help of a 16 oz shaker bottle with the wire whisk ball inside - they are easy to find at any sporting goods store or even at Winners ($5.99 - bargain!). 

Fill the Shaker Bottle with 12-16 oz of cold water and add lots of ice.

Add your Keto//OS (full scoop or sachet) and shake vigorously.

Drink over 15 minutes or so (I like to chug mine but that is a personal preference)

If you are new to Keto//OS - start with 1/2 a serving for the first 3 days or so to allow your body to acclimatize to the new energy source, minerals and, in the case of the orange dream MCT oil.  Move to a full serving whenever you feel ready.

Thank you as always for reading, for your comments and emails.   Follow me on Social Media links (below my signature) for healthy meal ideas, health & Lifestyle tips and to be the first to hear about Pruvit sales and promotions.  You can also join me on Saturday mornings at 9:30 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics.

Useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.ca
  • To order Keto//OS: shopketo.com/ca
  • To order a “5 day Experience” (5 single sachets for $35-$40 plus shipping) to try the product please email me and we can get you set up.
  • Before you receive your order make sure you watch the videos at: drinkyoursample.com/ca  The first explains how to use Keto//OS and the second explains how ketones work in your body - both are short and informative.
  • Ask about Pruvit’s new customer referral program - if you are on Smartship, just sign up two friends as Smartship customers and get your product for free!
  • If you are loving your Ketones and looking for a business opportunity we want to talk to you! As a direct sales company, Pruvit is on the leading edge of the Ketone Konversation - shoot me an email and we can fill you in on how to get started.

Note: Say yes to Today and Smartship when you are placing your order to save money and make sure you never run out of ketones!  Smartship can be cancelled at any time with the push of a button with no penalty by simply logging into your back office and looking for the Box “My Smartship” on the home page.

Cheers!!

Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com

Better Drinks - Maui LimeAde

This makes a delicious, refreshing and energizing cocktail you can enjoy on a hot afternoon or as your “special drink” at your next party or BBQ.  Let your guests try it out and see how fast you can earn free product!  All you need is to be on Smartship yourself, get two Smartship Customers and Bam!  You get your next order free!

1 Pack KetoMax  Maui Punch

2 oz flat water

12 oz Lime Flavoured Sparkling Water (like Perrier - so no sugar added!)

1 oz Fresh Lime Juice

Shake KetoMax into the 2 oz flat water

Add the Sparkling water and Lime Juice

Stir gently to mix well.

Top with Ice

Enjoy!!

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