Keto Korner

January 25, 2018

0 comments

Posted in


Keto Korner - Less is More

Can you believe we are almost through the month of January???  I know it’s still cold but the days are already noticeably longer and, in my mind, this is the sign of real progress!  Light is life - even when it’s cold lol!

For this post I decided to change things up a bit, rather than expounding the virtues of eating this or that food I thought we could explore a topic that I often tackle head on with my clients when we first start working together - the idea of what one can exclude for optimal results.  The idea that what you don’t eat may be more important than what you do eat.

Every day you get emails about what you should eat: anti inflammatory foods and spices, nutrient dense meals, healthy fats, fibre fish foods, fermented foods….the list is never ending and often quite overwhelming.  So for today I thought we could look at this through the lens of subtraction rather than the lens of addition.  In a sense - simplification. 

As I’ve often mentioned before, I am a big fan of testing for food sensitivities - these are not classic allergies (the kind that send you to the hospital and initiate the production of IgE antibodies) this is about the production of IgG antibodies which are much more insidious and can cause low level inflammation that can be tough to pinpoint but can lead to stubborn weight you can’t lose, digestive problems, skin problems, brain fog, poor sleep, lack of energy, even, for those of you trying to adhere to a Ketogenic Diet, difficulty getting into ketosis!

The test involves a bit of blood in a test tube sent off to a lab that comes back with a list of foods to avoid, foods to enjoy in moderation and foods you can indulge in.  Now - remember that this only looks through the lens of food sensitivities - just because you do not produce IgG antibodies to wheat does NOT mean you can eat pizza and those delicious squishy buns every night without consequences - there are many more factors to consider…but I digress - back to the point.   The beauty of this test is that it does give you a measure of clarity and it can save you a LOT of time and guesswork but it does cost some money - in my practice I charge $380 CAD plus tax which also pays for a 40 minute consult spent going over the results and helping people to understand how to move forward.

But what if you hate blood?  Or your budget doesn’t allow for this expense?  Is there another way?  Yes, of course, there’s always another way - it just takes a bit more work, time and patience and, it’s not always as precise but it will give you valuable insight.  It looks like this: 

  • You commit to 30 days
  • You eliminate dairy, gluten, wheat, grains, eggs, pork, beans, legumes, soy and, if you really want to go all out, nuts and seeds.
  • Don’t worry you won’t starve - you still have fish, poultry, meat (grass fed is optimal), vegetables, fruit, healthy fats like extra virgin olive oil, coconut oil, coconut milk, avocados, olives.
  • You commit to tracking your energy, your sleep, your digestive symptoms, your weight AND your food. Use a notebook, use an app (I love com or myfitnesspal.com) - use anything you like but track it!
  • DO NOT worry too much about your macros or (within reason) even caloric intake at this point - if you stick to the food list you will most likely see a pretty dramatic shift regardless.
  • At the end of 30 days - you will likely be feeling fantastic and looking even better - you can now start to reintroduce foods one at a time for 4 consecutive days during which you will still track energy, weight, digestion etc….for most people they will get a very good idea of what works and does not work for them in this way.  Eggs are often the first to be reintroduced but be warned, they are one of the top allergenic foods that we see next to dairy and wheat.

What if you still don’t feel any better after the 30 days?  You may have another underlying issue, or, there may be a less obvious food your body doesn’t tolerate, you may have a damaged gut lining (which can result in pretty much every food causing a problem - in this case you need a health pro to guide you through a gut healing protocol), in short - something else is up and it’s time to get some help.  BUT for many people, this 30 day elimination diet of sorts can shed much light on what does and does not work for you.  I feel obligated to mention that in this 30 days you also want to absolutely cut out processed foods, soft drinks, any and all added sugars (yes even Agave), packaged prepared foods etc….if for no other reason than they contain a lot of the foods you are trying to avoid.   Sound like work?  Yup.  It is.  But having coached dozens of people through this process I can tell you that it is always worthwhile and always enlightening.

Do exogenous ketones fit in anywhere?  Yes but only some of them.  You will want to steer clear of KetoKreme (just for the duration of this experiment as the new formula contains traces of dairy and egg shell for the collagen) and the Orange Dream formula as it too contains traces of dairy.  Every other formula is perfect and will go a long way to helping you adapt to your new way of eating by providing energy as you wean yourself off sugar and can also help manage cravings and even inflammation.

Another thing I love and include in almost every protocol are Shiratake Noodles (like the Zeroodle Premium Shiratake Noodles with Oat Fibre you can order from lowcarbcanada.ca ). Why?  Well first, there’s nothing like a plate of “pasta’ to make almost anyone happy - especially when said pasta doesn’t spike blood sugar, cause bloating or weigh you down.  But also because Konjac fibre can help to stabilize blood sugar and bind and pull toxins out of the colon!  Talk about fringe benefits!!

That’s it for today - leave your comments on the blog or send me your questions - have you ever run a food sensitivity panel?  Or, done an elimination diet of any kind on your own?  Was it helpful??

Thank you as always for reading, for your comments and emails. 

Here are some useful links:

  • To reach me by email: canfuel@lowcarbcanada.com or, for a quicker response email me directly at nathalie@nathalieniddam.com
  • Can’t decide which Keto//OS formula to try?? Email me to purchase a 5 Day Experience (5 single sachets) to try out before you place your first order.
  • To order Keto//OS: shopketo.com/ca
  • To get you started on your Keto journey watch the videos at: drinkyoursample.com/ca. The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

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
January 16, 2018

0 comments

Posted in


Small Steps to Big Goals - HAPPY NEW YEAR!

Happy New Year dear readers!  I hope that this letter finds you rested from the festive season and thawed out from the deep freeze that affected so many of us over the past two weeks. 

Whether you were able to stick to your goals over the holidays or you got swept away by temptation we are now in a new year with the opportunity to reflect on 2017 and contemplate our goals for 2018.  Put otherwise, it’s that time of year when people make the dreaded:  Resolutions.   Statistically, it appears that only 8% of those who make New Years resolutions are actually able to see them through…..for the rest of us, that means we get left in the dust…getting utterly overwhelmed by the grandeur of our vision, nursing our bruised egos and, often, just reverting right back to where we started.  Sound familiar?  Read on.

To avoid this cycle, I would like to offer you a different possibly less daunting strategy that could have you feeling like a winner every day…the strategy of chopping up that big goal into tiny little bites that you can achieve with comparatively little effort until lo and behold, you wake up one day to big results.  Have I piqued your interest?  Here’s how it would look based on a few different goals:

THIS YEAR - I am going to get more sleep!  No more 5 hour sleeps for me!!  Assuming that your issue is the inability of actually getting in to bed before midnight (or 1 am or whatever) here’s a strategy:  Instead of forcing yourself to bed at 10 pm and lying awake till 2 am try moving your bedtime back by small increments every few days.  Let’s say midnight is your usual - commit to getting in bed by 11:50 pm every night for 5 nights.  Then make it 11:40 pm ….keep going till you get to 11 pm.  Maybe 10:30 pm if that’s your goal.  Remember that every hour before midnight can count for 2 hours of delicious sleep…

THIS YEAR - I am going to cut carbs!  I will never ever have another donut, plate of pasta, piece of bread etc….ever again.  This may work if you eat these on occasion but if they form the centre of your current diet going cold turkey isn’t likely to work and I can promise you it won’t feel good - at least not for a week or so.   Instead, start with baby steps. 

  • If you eat starchy carbs at every meal start with changing one meal - say breakfast. Eat healthy protein and some healthy fat, some vegetables.  Skip the toast.  Seek out recipes and websites for new ideas.
  • Pasta Lover? Replace pasta with a plate of the Zeroodle Bean Pastas (they are all fantastic) - you get the nutrient density of black beans, edamame or mung beans without all the carbs - PLUS you get a full serving of protein so all you need to add is your favourite sauce and veggies!   Painless switch!
  • Have a Keto//OS shake between meals to avoid snacking.
  • Whatever the one thing you decide to change is - do it till you are comfortable with the switch. Tackle lunch next.  It may take a month but then go at dinner…..by the Spring your diet will be transformed and most likely you will have transformed with it.

This Year - I am going to exercise EVERY DAY no exceptions!!  Never mind that you haven’t set foot in a gym in 10 years, this is IT.  As a former fitness instructor I witnessed this every year, and gyms count on YOU to make their numbers work.  So let’s take a step back.  What you really want is to start by becoming more active in a way that will not make every bone in your body ache and leave you contemplating having your jaw wired shut as a more pleasant alternative.  Remember, small steps to BIG Goals.  Start by increasing your activity - climb the stairs at work, grab a friend, colleague or spouse and take a 15 minute walk after lunch and dinner, park a few blocks away from work and walk in partway as many days as you can.   Pick the furthest spot from the door at the mall and walk through the parking lot (not kidding).  And….instead of setting your step goal to 10000 steps (if your norm is 300) set it to 1500 or 2000 steps to start.  Hit that on a regular basis and you can start to increase it by 500 step increments.   That way, you are successful every day and you can congratulate yourself along the way.

Hopefully by now you get my gist.  One very important piece of the equation here is also to celebrate your successes no matter how small they may seem!  Keep track of your progress, use a notebook, a journal, notes on your phone or an app like “fabulous -motivate me” it’s free and has the tagline - small steps to big goals - BAM!!  One thing to note is that the app claims to reset your habits in 19 days - I think that’s a lofty claim, it may take more time depending on you, the habit you are trying to create, your environment….any number of factors but the important thing is just to keep at it, don’t try to change everything at once and, most importantly, be kind and patient with yourself. 

The last two pieces of advice I want to leave you with are these: 

  1. If sleep is an issue for you, make that the first thing you work on - sleep affects how your body stores weight, it affects your mood, your cravings, your appetite, your metabolism and how much energy you have. Start with good sleep and everything gets easier.
  2. If cravings, energy and appetite are an issue for you try an exogenous ketone supplement like Keto//OS (KetoMax is my personal fave) - use it in between meals or whenever you need a boost of energy - it might just give you the edge that you need for success.

Thank you as always for reading, for your comments and emails. 

Here are some useful links:

  • To reach me by email: canfuel@lowcarbcanada.com or, for a quicker response email me directly at nathalie@nathalieniddam.com
  • Can’t decide which Keto//OS formula to try?? Email me to purchase a 5 Day Experience (5 single sachets) to try out before you place your first order.
  • To order Keto//OS: shopketo.com/ca
  • To get you started on your Keto journey watch the videos at: drinkyoursample.com/ca. The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

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

December 13, 2017

0 comments

Posted in


8 Ways to Use Keto//OS products over the holidays to have the best season ever!

Happy December KetoKorner readers!  I hope that this post finds you happy and enjoying the festive season.  While this is not everyone’s favourite time of the year there is hopefully something about it that resonates for you.  While it’s busy, people generally seem to be more cheerful and willing to go out of their way to be nice to perfect strangers…which brings me to the topic of this post.  Pruvit, is running a 12 days of Christmas campaign - every day is a new deal and a new opportunity to save big on same favourite and new products - talk about going out of your way to be nice!  Today (Wednesday December 13th) is Day 6 so we have 7 days left….in honour of this I would like to give you 7 (+1) ways to use Pruvit products including new ones you may not be familiar with….hope you enjoy!!

  1. NEW! MCT 1:4:3 This product is a combination of healthy fats and brain healthy compounds to support ketosis and optimal brain function.  You can add it to drinks, salads, Keto//OS shakes - anytime you need to bump up your fat intake and could use a boost of mental energy.  Keep a single serve pack in your bag to add healthy fats to meals and drinks when you’re out.
  2. Shopping marathons can be exhausting and mall food courts are notoriously fraught with temptation - have a KETO//OS shake as you head out the door to help you to keep your energy and focus high and your cravings low.
  3. You may need a top up partway through that shopping spree, or just a break in the action from resisting the sweets and baked goods samples that keep getting offered up - Keep a KETOKREME in your bag, mix it with coffee, tea or even just hot water for a delicious creamy, sweet and satisfying drink that not only kills the cravings but also supports the production of ketones! Double win!
  4. Holiday Parties and evening events are a great occasion to meet with friends and family and raise a glass….they are also quite often just the thing to throw you right off plan. That said, what’s the point of being good if you can’t be bad once in a while?  Plan to delay your first meal of the day the next day till noon (or close to it) wake up, drink water, have a coffee with a bit of KetoKreme…have a Keto//OS shake partway through the morning….and then eat when you get hungry.
  5. Number 4 aside, if you have 4 parties in a week you may want to decide to exercise some restraint for one or more of them….have a Keto//OS shake with or without a healthy snack (some healthy fat and protein) before you head out the door and volunteer to be the designated driver. If you aren’t as hungry walking in the door, you’ll be able to make better choices as the trays of appetizers pass you by….have a piece of cheese without the cracker, charcuterie without the bread, go for the veggie platter & creamy dip and skip the deep fried options….
  6. Want a steaming cup of hot chocolate that will support ketone production and give you an energy boost through the day? Warm up some unsweetened almond milk and whisk in a package of KetoMAX Swiss Cacao - top with coconut whipped cream - who needs marshmallows!!???  Make sure to use caffeine free in the afternoon or evenings to protect your sleep.
  7. Making fat bombs? Replace the sweetener with a pack or 1/2 pack of KetoKreme - I have yet to taste a recipe that doesn’t taste better with it incorporated!
  8. Remember to schedule a few workouts or outdoor walks through the festive season to get your exercise in! Have a KetoMAX shake before your workout for better energy through the workout and optimized recovery when you’re done!

Don’t forget that for the next 7 days Pruvit will be announcing new promos every day!  Check KetoNat’s Facebook page for updates or watch for emails from Pruvit if you’re already a customer. 

Thank you as always for reading, for your comments and emails. 

Here are some useful links:

  • To reach me directly, email: canfuel@lowcarbcanada.com
  • Can’t decide which Keto//OS formula to try?? Email me to purchase a 5 Day Experience (5 single sachets) to try out before you place your first order.
  • To order Keto//OS: shopketo.com/ca
  • To get you started on your Keto journey watch the videos at: drinkyoursample.com/ca. The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

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

PASTA FOR KETO!

With the Zeroodle line of Bean and Shiratake Pasta’s you can now enjoy a meal of your favourite pasta without getting knocked out of ketosis and without the bloating and brain fog that usually accompanies high carb meals, 

Today’s recipe is made with Mung Bean Spaghetti - these delicious quick cooking noodles deliver just 3 NET grams of Carb and a whopping 21 grams of protein!   Mung Beans are a great source of high quality fibre, protein, antioxidants and phytonutrients!  Plus, they taste fantastic!

I made this for my son while he was studying, he wanted something quick and simple - what could be better than a plate of steaming noodles tossed with high quality Extra Virgin Olive Oil, fresh basil, cherry tomatoes and sea salt? 

Ingredients (for 4 servings)

1 Package Zeroodle Mung Bean Noodles

4 Tbsp Extra Virgin Olive Oil

1/4 cup fresh basil leaves chopped

1/2 cup Cherry Tomatoes

Sea salt and Pepper to taste

Brain Hack:  Replace 1/2 the Extra Virgin Olive Oil with Bulletproof Brain Octane OR Pruvit’s new MCT 1:4:3 for healthy fats that can boost your ketones!

Directions:

Place noodles in plenty of boiling water and cook for about 4 minutes till al dente (or to your liking).

Drain quickly and place in a large bowl.

Toss with olive oil, sea salt and fresh basil leaves (use dried if you have no fresh).

Top with Cherry Tomatoes.

 

*If you know you tolerate dairy add some good quality Parmesan Cheese and you pretty much have a plate of heaven right there.

November 29, 2017

0 comments

Posted in


Could Dairy be Standing between You and Your Best Results?

Today’s topic is one of the things I think people forget the most often - the idea that the foods that your body needs to be optimal may not necessarily be the ones that your friend, or brother, or sister or co worker needs.  Basically, that “one size fits all" food plans or diets do not work for everyone - simply put, healthy food for one person can be the downfall of another.



I see this every day in my practice - people who walk in telling me they eat a “healthy diet” not realizing that “healthy” is one of the most personal qualifiers we can place in front of that word.  Or, people who announce they are going Keto - their eyes filled with cream cheese, heavy creme and mounds of bacon…..drooling at the idea of eating these foods day in day out and being the leanest and healthiest they’ve ever been because someone on Instagram has been gloating about it for weeks.  This may work for some but it is a flawed concept for many.   Dairy is often the biggest issue - especially in the Keto world as dairy makes it so easy to load more fat into your food so its an easy add too any meal.  Also, full fat dairy has been on the forbidden list for so long that it’s appeal is irresistible to many people who cannot wait to park themselves by the cheese platter - crackers be damned!

The truth is that many if not most of us don’t tolerate dairy - for some people it is glaringly obvious - bloating, gas, hurried trips to the bathroom (or none at all - constipation can also be a side effect of dairy consumption), acne, fatigue, brain fog, poor immunity…all of these can be desperate signs your body is sending that you need to cut the cheese (and the milk, sour cream, whipped cream etc..) our of your world.  For other people, the signs can be more subtle -  stubborn weight that won’t come off, low level inflammation….sneaky symptoms that you can’t necessarily pinpoint but a general sense of un-ease that can often precede dis-ease.

How do you know which camp you fall into? 

  • The easiest and cheapest way to find out is to literally eliminate dairy (all of it) out of your diet for at least 30 days and see how you feel. Then consume dairy for 4 days in a row.  See how you feel.  You should have a pretty good idea.
  • You can pay about $300 for a food sensitivity panel where you provide a small blood sample and get a report detailing which foods you can indulge in and which foods to stay away from (with a few in between) - this is a reasonably accurate test - not fool proof but pretty good.

Another thing to consider is your blood lipids - cholesterol and triglycerides in some people can be affected by dairy so keeping an eye on these numbers before and after you add or remove dairy from your diet is a great idea.   

With the increased availability of “alternative milk” products on the market it really has never been easier to replace dairy:  coconut milk (canned makes great whipped cream), nut milks, hemp milk, rice milk….the variations are endless - just stick to plain and unsweetened varieties and in the case of soy always ensure it is organic to avoid pesky GMO’s.

KETO//OS FAST FACTS

Have you tried the new KetoKreme yet??  Rich and creamy, the new formula not only contains the usual healthy fats (MCT) but it is now also enhanced with 4 types of collagen and a special patented DNA Repair compound called AC 11.It is fabulous in coffee or tea when you’re on the run and need something quick.  But it’s also delicious on it’s own mixed into hot water or into any “milk” (non dairy of course lol) you have on hand.  Makes a wonderful evening treat when you’re looking for something sweet but want to avoid the sweets.I’ve also added it to baked goods or protein balls for extra fat (without adding oil), sweetness and a bit of protein.There have been a number of promos since Black Friday so keep an eye out for more deals and specials between now and the end of the month.  As always - no promises but it is a possibility!

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

  • To reach me directly, email: canfuel@lowcarbcanada.com
  • Can’t decide which Keto//OS formula to try?? Email me to purchase a few samples to try before you place your first order.
  • To order Keto//OS: shopketo.com/ca
  • To get you started on your Keto journey watch the videos at: drinkyoursample.com/ca. The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

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

Creamy Coconut Curry Salmon Pasta (serves 4)

Super fast and easy this delicious creamy pasta is rich in healthy fats from the wild salmon and full fat coconut milk and super low in carbs.  The avocado may seem strange but it’s a creamy and cool addition to the dish.Pair this with a big bowl of greens dressed with extra virgin olive oil and more avocado and you have a delicious lunch or dinner in minutes.

Ingredients

3/4 Bag of Zeroodles Premium Shiratake Spaghetti with Oat Fibre

1.5 Cans of Wild Salmon

1/3 cup full fat unsweetened coconut milk (I used Cha’s Organics Curry Masala)

3/4 medium avocado cut into small cubes

1 tsp organic curry powder (use 1 tbsp if you’re using plain coconut milk)

1 tsp Ginger People grated ginger (or use fresh)

Sea salt to taste

Rinse the noodles well and let drain in the sink while you prepare the sauce.

Warm the salmon (broken up) with all the other ingredients except the avocado in a medium saucepan….stir until well combined and heated through.

Add the noodles, continue stirring till hot and well combined

Serve in bowls topped with the avocado - you can add fresh lime juice and chopped cilantro to taste.

Nutrition Per Serving: 309 Cal, 23g Fat, 1g Net carb (10g Carb, 9 g fibre), 17 g Protein

November 15, 2017

0 comments

Posted in


Festive Season Survival Guide - Be Merry? Always. Eat & Drink? On YOUR Terms

FABB (Fabulous in a Black Dress) Group Coaching Program starts Monday November 20!

Welcome back to KetoKorner!  I can’t believe that it’s been over a year since we started this journey together!  I hope that you are enjoying the content and finding it helpful in your health journey - remember that you can always reach out by email with questions or suggestions on topics you’d like me to cover in future newsletters.

For this week - because of the time of year - I thought it would be helpful to revisit one of the first topics we tackled - how to get through the Festive Season without throwing your health right out the window.  Don’t get me wrong -  there’s a time and place to just kick back and enjoy a meal without worrying too much about whether or not you’re on plan.  The trouble with the next 6 weeks or so, is that for  many of us it’s an endless stream of holiday lunches, cocktails, dinners, brunches…..meet ups with friends and family….you get the idea.  It’s not hard to see how quickly this can cost you much if not all of your hard earned progress over the past weeks, months and year.  So the trick is planning and intention.  Look at your calendar a week or two at a time and choose which events you want to pretty much indulge in and which ones you can maybe exercise a bit more restraint at.  Increasingly, as more and more people hop on the health bandwagon, you can find better choices almost everywhere you go…the trick is to give yourself a fighting chance to make those choices.

Here are a few tips to help you out:

  1. If you are a Keto//OS customer you have got this one beat - have a Keto shake about half an hour before the party - less cravings, better control plus, ketones help your body process glucose more efficiently so you win on all counts. Not a customer yet?  Check out the bottom of this post to stock up.
  2. Set your intention before you walk in the door. If this is an event where you want to exercise control - review your goals, remind yourself that saying no to foods you gave up long ago was driven by some pretty good reasons including better health…give yourself the gift of better health this season!
  3. Never, ever show up at a cocktail party famished. -I don’t care how much willpower you think you have, showing up hungry almost guarantees that you will find those adorable wieners in a blanket absolutely irresistible.
  4. If you decide that you will have a glass or two of wine then make sure that you also drink at least 1 or 2 glasses of water in between each alcoholic drink - but remember that the more you drink the lower your inhibitions go, and the easier it will be for you to rationalize poor choices.
  5. Volunteer to be the designated driver - for most people this is enough to make sure they moderate their drinking, which will make it easier for you to stick to your guns as per point 4.
  6. Be a rebel! Don’t be afraid to eat the slider without the bun, have a piece of cheese without the cracker (it will taste better), demolish the veggie platter, eat the sushi sashimi style (ditch the rice - did you know that many sushi restaurants add wheat to their rice!?)…..
  7. If you’re cooking dinner for a crowd consider replacing a traditionally carb heavy dish (rice or noodles) with one of Zeroodles amazing new low carb pastas and rice - try the Premium Shiratake Noodles or Rice with Oat Fibre (they are a hit with my family) or try one of the delicious and nutrient dense Bean Pastas - they cook quickly, taste great and are a great source of protein & fibre..fantastic choice for vegetarians or vegans at your table.
  8. Buddy Up. Just as people not on your plan may try to second guess your choices to derail your best efforts, hanging out with someone who shares your goals will help you to be firm and happy in your resolve - together, you are stronger, and healthier!
  9. Do your best to get lots of good quality sleep - being sleep deprived has been shown to impair insulin sensitivity to say nothing of how it trashes your self control.
  10. Don’t just throw in the towel because you had a “bad” day or a “bad” meal….just hop right back on that wagon - your body can manage the odd veer off track - as a matter of fact it might be just what you need. Just make sure that all other meals around it are on point.
  11. Consider skipping breakfast the morning after a night of indulgence - it will be easier if you have a KetoMax to drink or some KetoKreme to add to your coffee or tea - stay hydrated and then have your first meal when you get hungry…for many people this may not be till 12 or later.
  12. Exercise - whether it’s long walks outside, short intense visits to the gym or even just a 15-20 minute walk after a big meal - all of these add up to help mitigate the excess.

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

  • To reach me directly, email: canfuel@lowcarbcanada.com
  • Need help reaching your goals and sticking to your guns? Join me for the next Online Group Coaching program: FABB  (Fabulous achieved through Balanced Bodies) starting November 20th - check out this link for details and to sign up for our newsletter.
  • Can’t decide which Keto//OS formula to try?? Email me to purchase a few samples to try before you place your first order.
  • To order Keto//OS: shopketo.com/ca
  • To get you started on your Keto journey watch the videos at: drinkyoursample.com/ca. The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

Psst:  Keep an eye on KetoNat’s Facebook page for Black Friday sales on Keto//OS….no guarantees but history would imply that there might be something coming up….

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
November 01, 2017

0 comments

Posted in


Ketogenic/Low Carb Lifestyle: Could it be Time to Take a Break from Your Keto Diet?

What!?  What is this???  Permission to binge on donuts, cookies, cakes, pasta, pizza?  Have I lost my mind?? In short: No and No.  This post is about what can happen if you stay on a ketogenic diet for too long without taking a break and how to structure those breaks without undoing all the great work that you have done.

Quite often I will receive a message or see a post from a desperate reader who was doing SO well on a ketogenic diet - they lost lots of weight, they were feeling great - sometimes for weeks and months on end only to suddenly hit a wall.  It seems that it stops working.  The weight loss stalls or worse might reverse, the energy starts to flag, stress starts to spiral…and despair sets in…WHAT IS UP!?

The full answer could fill a book, and I previously wrote a post about some of the things that could be getting in the way, you can access that post here.  But there is another thing that I see that can be a real issue:  not taking a break.  Unless you are using the Ketogenic Diet to deal with a chronic neurodegenerative disease, epilepsy or certain types of cancer you would probably be best best served by adopting a cyclical ketogenic diet which is exactly what it sounds like.  You cycle in and out of Ketosis.  You can do this in a multitude of ways  depending on your goals and how easily your body flips in an out of ketosis:

  • Eat strict Keto 5-6 days a week and increase your carbs while decreasing fat (and in some cases restricting protein to 15g a day) on the other two. This works well for people whose bodies are metabolically flexible and can slide in and out of a ketogenic state quite easily….
  • Follow your ketogenic diet for a few weeks (anywhere from 6-12) and then eat a healthy moderate to low carb, moderate fat and higher protein diet for 1-2 weeks - this works really well for people who are at or nearing their target weight and are reasonably insulin sensitive.
  • Eat Keto for 2-3 weeks, carb up for 2-3 days and then go back in.

The variations are endless but the principles remain the same - you need to mix it up to get the best results and, for most people who are insulin resistant (think of someone who gains weight just looking at bread), you probably need to stay in ketosis for a good couple of weeks at least initially before you slide out for a couple of days.  Here’s something else you need to keep in mind - yes, you will increase your carbs, but the carbs you choose need to be good ones….this pretty much knocks out that box of Timbits or the extra large pizza to yourself, the giant bowl of Doritos.…  Don’t get me wrong, the odd cheat here and there won’t kill you - it might even serve you but if your carb day (s) involve insulin spiking, processed and unhealthy foods it could take your body days if not weeks to recover.  Plus, if you dive deep into your kryptonite foods - those foods that you cannot stop eating - it could take you weeks to get back on track and get your cravings back under control.

My best advice for what to eat on your “Carb ReFeed” days is essentially to flip over to a good Paleo Plan that involves a reasonable amount of root vegetables (sweet potatoes, turnips, parsnips, carrots, beets), some extra fruit, even some Paleo baked goods….you can eat up to 200 or so grams of carbs, some people can go even higher but as a precaution - if you can, try to time at least some of these after a workout or a nice long walk outside.  You can even have a bit of rice with your dinner - just plan on an early bedtime - rice is great to induce sleep as it promotes the production of GABA in the brain a calming neurotransmitter.  I would keep the carb reseed to one day, maybe two and if you want to take a longer break from Keto just eat low carb and higher protein fro the rest of the week - you’ll stay out of ketosis and avoid losing too many of your hard won gains.

The beauty of carb re feeds these days, is that they do not prevent you from still keeping ketones on board to continue getting the great benefits that they can bring you…PLUS there is some evidence that ketones might just help with insulin sensitivity so they might help your body process those carbs a bit better.  How is this you ask?  Many of you will know the answer but for the rest of you - the answer is Exogenous Ketones aka Pruvit’s Keto//OS shakes- basically a delicious shake that delivers ketones to you without having to follow the strict diet.  You would use the shake pre workout or in between meals (1-2 a day) for better energy and to avoid the sugar crashes that can happen when we are eating more carbs….so it’s a win win….you get to reset your metabolism, take a break from your Keto Diet but still keep ketones on board…cool huh!?  Have you ever tried this?  Think you might?  Send me an email and let me know what you think….or post a comment in the comments beside this post.

Keto//OS Hack

Use your Keto//OS KetoMax shakes on carb re feed or protein fast (150-200g of carbs, healthy fats and no more than 15g of protein) days to keep ketones on board and your energy stable.

Have your KetoMax shake in 1 hour before or two hours after meals or before workouts….use KetoKreme in your coffee, tea or even just hot water as a snack or, in the case of herbal tea or hot water as a before bed treat to curb or tame the sugar monster. 

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

  • To reach me directly, email: canfuel@lowcarbcanada.com
  • Need help reaching your goals? Email me for details on the next Success in Six Program starting in November - check out the Facebook Page Success in Six for details and comments from participants from the first round.
  • Can’t decide which Keto//OS formula to try?? Email me to purchase a few samples to try before you place your first order.
  • To order Keto//OS: shopketo.com/ca
  • To get you started on your Keto journey watch the videos at: drinkyoursample.com/ca. The first explains how to use Keto O/S and the second explains how ketones work in your body - both are short and informative.

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.

 

Zeroodle Black Bean Fettucine wt Sundried Tomato, Black Olives and Greens

Delicious and Nutritious!  There’s no doubt that well sourced animal protein in appropriate quantities (3-6 oz per person depending on age, stage and size) is great for you but it’s also a good idea to have a meatless meal on occasion both or your sake and the planet’s.  The cool thing about Zeroodle Black Bean pasta is that you can do this AND stay true to your low carb lifestyle - a 50 gram serving (1/4 of a bag) delivers a whopping 10 grams of fibre, only 8 grams of NET carbs, 3 grams of fat AND 21 grams of protein!  That means you get to make your favourite sauce, toss in some nutrient dense greens, mushrooms or other vegetables and enjoy a delicious pasta meal without the insulin spike, bloating and food coma that normally accompanies a pasta based meal.

 

For Example this recipe makes enough for 4 people:

1 Package Zeroodle Black Bean Fettucine

4 cups Baby Spinach

3 cups Baby Arugula

1/2 cup red pepper cut into rings

12 Sundried Tomatoes packed in Extra Virgin Olive oil or Dried chopped

3 tsp good quality black olive paste or tapenade

1-2 cloves garlic (to taste) grated

2 Tbsp Extra Virgin Olive Oil

A few Black olives to Garnish

 

Cook the noodles according to package directions in plenty of boiling water (about 2-4 min)

Drain, rinse and set aside

In a skillet, warm extra virgin oil to medium - add the garlic and stir till fragrant and just starts to turn golden

Add the chopped sundried tomatoes, the olive paste and stir for a minute, add the red pepper rings and cook while stirring for a couple of minutes.

Add the greens and cook, stirring till wilted.

Add in the noodles and toss gently to combine the ingredients.

Serve in bowls topped with olives and, if you eat cheese, a bit of freshly grated parmesan cheese.

 

Enjoy!!

Nutrition Info Per serving:  Calories: 297, Net Carbs: 14g (11g Fibre!), Fat: 15g, Protein: 23g

October 18, 2017

0 comments

Posted in


Pasta for Dinner…Without Blowing Up Your Goals

Are you sleeping enough?  How’s your sleep quality?  Do you snore??  Today we address the role that sleep can play in either blocking or helping you to achieve your health and body composition goals.    If you consistently wake up in the morning feeling like somebody played a bad trick on you setting your alarm minutes after you finally fell asleep, OR, if you can’t get your weight to budge no matter what you do, you may want to pay attention to this post. 

 

It’s not just how much sleep you get it’s also the quality of your sleep that counts.  The good news, is that people who sleep well, need to sleep less!  But, for most people the sweet spot sits somewhere around 7-8 hours of sleep - every night.  Here are 5 reasons why this should matter to you:

  • Muscle building happens as a result of exercising, more muscle mass means more fat burning - most people are well aware of that, but were you aware that much of muscle building and recovery happens when you are asleep??
  • Research shows that just one night of poor sleep can make your body act more insulin resistant which is what being pre diabetic looks like…repeat this night after night and you can see where this is going.
  • Lack of sleep increases cravings for carbs - the quick burning, insulin spiking kind that are more likely to bring on fat storage - not too many people crave a kale salad when they are trying to stay awake - in general they will succumb to their brain’s demands for sweets and starchy foods.
  • A tired mind is not a mind that has a whole lot of will power - add that to the cravings and you have a tough combination to beat.
  • chronic sleep deprivation is associated with most major health issues, from increased risk of Type 2 Diabetes, heart disease, stroke, depression and…obesity.

Here are 9 things you can try to improve your sleep:

  1. Keep your room cool and dark…really really dark. If necessary, buy a sleep mask. Turn off any flashing lights, lit up clocks, get black out curtains…or…..buy a sleep mask (yes I repeated that twice - it’s that important).
  2. No screens 1 hour before bed, that includes e-readers (go old school read a book) - the blue light tells your brain it’s time to wake up AND blocks melatonin production.
  3. Stay off social media right before bed. Allow your brain to shut down…
  4. And…please…put your phone on airplane mode - it really does make a difference.
  5. Try taking melatonin - as we age we produce less melatonin - for people over 40 try taking melatonin about 30 minutes before bed and see if it helps - if melatonin is an issue for you, it will make a real difference. If you tend to wake up partway through the night take a time release formula which may help you to stay asleep.
  6. Make sure you finish eating at least 3 hours before bedtime, and avoid caffeine after 1:00pm in the afternoon.
  7. If you are waking up in the night feeling like you are starving your blood sugar is probably dropping (I find this used to happen if I ate something sugary before bed) - adopt a blood sugar stabilizing diet, avoid foods that will spike your blood sugar before bed (sweets and simple carbs) - if you must snack try a few nuts or a tablespoon of nut butter or coconut oil. If you have KetoKreme around make a warm drink with herbal tea or even just hot water (delicious) about 30-45 minutes before bed to fuel a great sleep.
  8. Paradoxically - if you recently adopted a very low carb diet (less than 50 grams a day) and suddenly have trouble falling asleep it might be helpful to have a bit of extra carbs with your dinner - some rice or sweet potato might do the trick. If you are Ketogenic just save up those carbs for your dinner….it may be enough to do this maybe just a few days a week.
  9. if you snore you may need to be assessed in case your snoring is preventing you from ever getting any real sleep due to sleep apnea. This can often be fixed by using a special breathing apparatus to keep your airway open. Talk to your doctor about going to a sleep clinic to get tested - people who address this often find that this is the key to unlocking their weight loss.  The bonus is that  after you get sleeping and lose the weight you may stop snoring!

Hacking sleep can be a full time job until you figure out your specific issue but the rewards are rich so I would suggest it is as worthwhile a pursuit as anything else you do to optimize your health and body composition- sleep after all, is one of the four pillars of Health along with Nutrition, exercise and stress management and it is critical to fat loss. 

In my coaching practice, sleep is one of the first things we address.  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.  I also have two spots opening up in November for one on one coaching - just send me an email if this is of interest to you.

Keto//OS For Sleep?

Many people are surprised to hear that ketones may be helpful for sleep - as a matter of fact, one of the many benefits new users report back on is better sleep!  Here are a few reasons why this may be happening:

  • Keto//Os may be helpful in helping you adopt a cleaner diet which in turn, can help you to avoid sugar spikes and drops - this alone can help with better sleep.
  • We know that ketones are a signalling molecule that may help with hormone and neurotransmitter balance - some of these may be helpful in supporting better sleep.
  • Use only caffeine-free versions after 1:00 pm to avoid messing with your sleep.
  • KetoKreme (yes it’s back!) can be added to plain hot water or herbal tea (try cinnamon or chamomile) about 1 hour before bed for a soothing sleepy time treat.

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

Guilt Free Pasta That is Good for Your Health!

Imagine sitting in front of a delicious steaming bowl of noodles bathed in your favourite sauce - without the inevitable carb coma, bloating and self recriminations that can often follow your favourite pasta dinner. Have you tried any of the new Zeroodle Premium Shiratake Noodles yet?  If not, you are truly in for a treat.  I personally always liked the original Shiratke Noodles but, like most people, I also found it hard to get my sauce to “stick” to the naturally slippery noodles.   This problem is now solved with the new version that incorporates oat fibre with the Konjac creating a noodle that takes seconds to warm up and delivers on the texture of traditional pasta - with almost no carbs!  Even better, Konjac is known to be helpful in helping you feel satisfied, it may help to keep blood sugar stable and may even be helpful in managing cholesterol!

Here’s a recipe I recently made for a friend in just a few minutes for lunch - she could not believe that these noodles were actually good for her!

Zeroodle Premium Shiratake Spaghetti with Arugula, Tuna and Capers (time to prep 10 min).

Serves 4

Ingredients

  • 1 Bag Zeroodle Premium Shiratake Spaghetti
  • 4 cups Baby Arugula
  • 2 cans good quality tuna (my favourite is Safe Catch - you may find it in health food stores or order it online at com))
  • 3 Tbsp Capers (drained)
  • 4 Tbsp Extra Virgin Olive Oil
  • squeeze of fresh lemon
  • Sea salt and black pepper to taste

Directions

  • Rinse and Drain the noodles in a mesh strainer - press on them with the back of a pot or spoon to press the excess water out (or let them sit for a while if you have the time)
  • Warm the extra virgin olive oil in a stainless skillet on medium heat, add the arugula and toss to wilt.
  • Add the tuna, capers, salt and pepper and toss quickly just to warm through.
  • Add the noodles - keep tossing to warm the noodles and coat them with the sauce.
  • Correct the seasoning, serve and enjoy.
1 2 3 9 Next »