Keto Korner

October 04, 2017

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Ketogenic/Low Carb Lifestyle: Do Calories Count?

Today we address the age old question:  do calories count?  There has been a backlash to calorie counting over the last several years that in large part was long overdue.  But possibly not for the reasons that you think.  Here’s the thing - we love to oversimplify stuff - as health professionals we get told that people have neither the time, the patience or the attention span to read long articles so chop chop….distill your point down to a sound byte or two and get on with it - details be damned.  Sigh.  As I’ve said on this newsletter time and time again - the devil is in the details especially when it comes to optimizing your health - the issue around calories is no different.

 

Don’t get me wrong - there’s no doubt that just counting calories will not get you the results you’re looking for…at least not in the long term.  Certainly, if you are the type of person who pays zero attention to portion sizes and over consumes food to the point of excess, every single day - there’s a good chance that you will see some degree of benefits simply by dialling back on the sheer size of your meals - and by all means please do this at least as a first step.   But as many frustrated others can attest, simply counting calories doesn’t always work - sometimes it even backfires!   On the other side of the fence, there’s the Ketogenic Lifestyle crowd positively crowing that there’s no need to pay any attention whatsoever to how many calories you eat if you eliminate carbs….all ya gotta do is chow down on cream cheese filled bacon wrapped jalapeños and your weight problems will disappear.  In fairness, sometimes it appears that this approach might work for some people but for many many others it simply leads to heartburn and weight gain and my suspicion is, that for most, it will lead to a different set of health issues down the road.  

Infuriatingly there are those who do not seem to need to count calories and get to have perfect health and body composition - and, in truth, for most of us, our ultimate goal should be to never need to count calories - but in my experience here is what most of these people, are also doing whether they realize it or not:

  • they tend to eat a nutrient dense, whole food diet at least most of the time.
  • they are not suffering from metabolic imbalances (high blood pressure, dysregulated blood sugar, excess inflammation, excess belly fat, poor body composition etc) - in short, they are fairly healthy to begin with.
  • they eat only when they are hungry - and stop eating when they are satisfied (read: they don’t wait to feel full to stop - people who do tend to over eat)
  • they don’t snack
  • they hydrate
  • they lead an active lifestyle - and/or they are athletes.
  • they manage their stress fairly well.
  • they are reasonably good sleepers.

So what should everyone else do?  The cardinal law of writing these types of articles of course is to never ever leave your audience more stressed and confused than they started…..I hear you.  Here’s the plan - you’ve read it here before but I’ll keep it brief (you can always go back to old posts for the details):

  • ditch processed foods that are designed to keep you eating and eating till it’s all gone and that leave you undernourished and overfed.
  • Eat mostly vegetables, moderate protein and healthy fats.
  • On a scale of 1-8 eat to an 8 knowing that within 15 minutes or so you will hit 10 - it takes that long for your stomach to let your brain know you’ve had enough.
  • if you have a hard time knowing when you have had enough (yes, this is a thing and you are NOT alone) - start logging your food using a food logging app like cro-no-meter.com or, myfitnesspal - be honest when you input your data and activity levels, use the caloric intake as a guideline - you may be over or under eating - either is a problem. This is a temporary strategy - think of yourself as an investigator - eventually you will be able to feel your way to the right amount of food.  Hack: Use the new Zeroodle Premium Shiratake Noodles or Rice as part of your meal - the Konjac helps with satiety and with keeping blood sugar steady. Order from lowcarbcanada.ca
  • Eat when you are hungry and only when you are hungry - but make sure you’re eating enough.
  • Cut snacks - at first this will seem incredibly hard. Hack: use KetoMax shakes to tide you over, they are incredible for managing cravings and appetite along with a laundry list of other benefits.  If you don’t have KetoMax - drink water - and then more water with a tsp of apple cider vinegar - won’t taste as good as Max but it should help.
  • Get active - you cannot exercise off a bad diet but your body needs to move to be healthy. Start walking - or change up your workouts - if you’ve been doing the same thing for years and aren’t happy with the results - well, you know what they say lol!
  • Sleep better - my next post will be all about sleep - get to bed at a reasonable hour. If you don’t sleep you will be hungrier, and more inflamed and have less control over your food choices.
  • Stress management - download the Headspace app and start meditating - just 10 minutes a day makes a huge difference. Seriously, I kid you not.  That will be another post.

Are you still with me?  So, should you calorie-count?  The answer is yes, but only to a point.  Ultimately if you consistently provide your body with more energy than it can use it will store the excess for another day - it’s what allowed us to survive as a species.  BUT.  Remember that what you eat is just as important as how much you eat, and, that getting enough sleep, staying active and managing your stress are also part of the puzzle.  There are no quick fixes I’m afraid but if you put in the work, just one small change at a time, I can almost guarantee you that you will feel better and start to experience the results you are after.  If you cannot do it on your own, get some help - a friend to keep you accountable, a health coach or a nutritionist all can work.  If you like to work in a group look out for my next online Group Coaching Program starting November 1st (yes, I’m doing it again) - either email me to get on the list or follow me on KetoNat on Facebook where I will post details.

Keto//OS When to Take:

The general rule of thumb I use is: any time of day you are looking for an increase in focus, energy and/or help with cravings or hunger. 

  • Use Keto//OS midmorning when you get hungry to keep you focused and energized till lunch.
  • If you know that you get hungry or tired mid afternoon have a Keto//OS around 1 or 2 pm to carry you through till dinner.
  • Pre workout to give you energy, focus an support recovery or Post workout to support recovery (KetoMax is my favourite formula around workouts).
  • On a night when you need to work late to meet a deadline - have a Keto//OS (uncharged) to help with focus and mental energy.
  • Use the Caffeine Free formulas any time of day that you want energy without the use of stimulants like caffeine.
  • For the Charged or caffeine versions I recommend that people use these before 1:00 or 2:00 pm to avoid messing with your sleep.
  • KetoKreme (yes it’s back!) can be added to caffeinated or decaffeinated coffee, tea or other warm beverage at any time of day to bump up ketone production & curb cravings. Great before bed with herbal tea for sleep.

Thank you as always for reading, for your comments and emails.  Here are some useful links:

Note: Say yes to Today and Smartship when you are placing your order to save 22% on your Smartship order 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

September 13, 2017

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Ketogenic/Low Carb Diet: Keto//OS What Are the Benefits?

Success in Six Fall Into Fabulous:  Want to work with me??  Online Group Coaching Program Launches September 18th - There’s Still Time!

As you have probably figured out by now, I am a pretty big fan of Keto//OS products, so today I wanted to share some of the reasons why I use them in my practice with my clients and how it helps them.

The first thing I want to stress, is that in and of itself, Keto//OS is not a weight loss product.  The fact that people often experience dramatic changes in their body composition after using the product for a few months has everything to do with all that the product brings to the table - but none of it actually has to do with directly causing you to lose weight.   So…how does it work and what does it do?

It turns out that exogenous ketones (ketones introduced into the body vs endogenous ketones which are ketones that your body produces on its own) bring many benefits although some of them may be quite subtle at first - especially if you start drinking the shakes and don’t change anything else.  Here is a list of the benefits that you can expect from drinking Keto//OS:

  • Better Energy - Ketones are fuel - fuel provides energy, ergo, drinking ketones will improve your energy. For some people this is an instantaneous effect, for others it takes a few weeks for the body to really get onboard with using the ketones but in the end - it works for pretty much everyone.
  • Better Focus & Mental Clarity: Your brain LOVES Ketones so if nothing else happens you can expect to experience this benefit to some degree.  This is especially true for people who are suffering from some level of insulin resistance.  Insulin resistance essentially means that glucose has a harder time getting into cells to be burned as fuel.   Ketones don’t operate by the same mechanism so they get a free ride in….so, voila - better focus and mental clarity.
  • Ketones can help to reduce cravings for sugar - so, if nothing else you will have better control over what you snack. Cut back on the sugar and I can pretty much promise you that you will see results.
  • Ketones can help to control appetite - yes, I know that cutting calories alone is not the answer…BUT, eating proper portions and not over eating will help you to see results.
  • Ketones may help improve your sleep: You have read it hear before, lack of sleep or poor sleep quality can cause you to gain weight or at least stop you from losing weight.  It follows that anything that helps you to sleep better will help you to see results as you experience better energy and your body isn’t suffering from the effects of sleep deprivation.
  • Better recovery from your workouts: Once you are sleeping better, eating a better diet and moving more the next best thing is recovering from those workouts so that you can…well, workout again….and more importantly, wanting to work out again.  ketones also seem to help with building muscle mass -  a key component of fat burning and looking and feeling your best.

As the research keeps coming in on the benefits of ketones this list grows longer every day.  To watch a short video featuring our very own Dr Andra Campitelli giving you a quick overview of the benefits of ketones Click here.

In my opinion, the best way to use Keto//OS ketones is as part of a complete lifestyle plan that includes adopting a better diet and addressing sleep, movement and stress management.  You don’t have to spend hours at the gym every day - if you are pretty sedentary right now even heading out for a walk for 10-20 minutes after your meals can be helpful and get you started on your way.

If you are thinking of giving Keto//OS a try there’s a great promo on this week - 22% off of any product you desire!  Although you can order a 5 day experience (discount does not apply) to see what flavour you prefer, I strongly recommend using the product for at least a month to really start to experience the incredible long term results that have made this one of the fastest growing products on the market.  My suggestion is to choose one of the KetoMax Flavours - they are the most effective.

SUCCESS IN SIX: Fall Into Fabulous

Do you need a boost for the Fall to get you into the swing of things?  Could you use access to a coach (that’s me) to provide you with menus, lifestyle hacks, exercise tips and a supportive community of likeminded people to cheer you on and celebrate your success with?   Are you still a bit confused as to what is the best plan for you???  Are you a bit mystified as to when exactly to use the Keto//OS Shakes and how to eat while you are? 

If you answered yes to any of these questions then have I got a solution for you!  Join me online for a 6 week group coaching program to help you answer these and many more questions.  The program includes menus, FB Live Q & A’s with me, recipes, food tips and tricks, supplement recommendations, weekly exercise tips you can do at home or at the gym, stress management techniques, and sleep optimization tools and routines.   All delivered online via a Private Facebook Group.  You do not need to be using Keto//OS to join but you will learn how and why it may be a great tool for you.  If you want to have Keto//OS on hand for our program make sure to place your order at canfuel.shopketo.com/ca soon to make sure you have your supply ready to go for the 18th.

Interested?  Check out my video on my Facebook Page KetoNat for more details.  This is normally a $300 program but I am making it available to you, KetoKorner readers (whether you use Keto//OS or not) and Pruvit customers for only $59.95 plus tax.  This is unlikely to happen again at this price so if you are interested don’t wait to reach out to me and get your spot secured.

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 taste the different formulas before you buy a whole month supply 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 you will get your product for free!

Note: Say yes to Today and Smartship when you are placing your order to get the best price

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 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
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