Genetics for Personalized Nutrition and Keto Breakfast Bowl Recipe

Happy Hump Day.  Hoping that you are all doing well as we move into the back half of February….this means that March is closer than January and that Spring is just about in sight!!  Is anyone else as excited as me about that?  OK, I’m pushing it I know, but work with me people - as you’ve probably figured out by now, winter is not my favourite season.  Having said that being housebound has it’s advantages - over the past two weeks, I have done a deep dive into personalized nutrition for a talk I am delivering to a group of Executives and their partners this Thursday morning.  I have always been a believer that what works for one person won’t necessarily work for the next but never before have we had access to the tools to quantify what those differences may be like we do now.  Let me explain….

Your personal genetic code holds a wealth of information about your body, how it works and what it needs to function at its best, she of it is understood, much of it is not.  Over the past few years an increasing number of companies have been mining this information and gradually interpreting it in ways that make it useful to you and I.  I work with one of these companies and so am able to offer my clients insight into what their genes have to say about what type of diet might be most useful to them.  I became fascinated with this recently when I came across a study conducted at Stanford University that showed that when two groups of women were put on a weight loss plan (Group A on a standard Fat Loss Diet and group B on a diet based on a few of their genetic markers) the group with the diet matched to their DNA lost 2 and 1/2 times more weight than the first group!  How crazy is that??  But it actually makes sense - take me for example - when I look at my results I can see the following:

  1. I have a variant of a gene (UCP1) that sets me up to have a lower resting metabolic rate than the average person - this means that in order for me to lose weight I need to create a greater caloric deficit through diet and exercise than the average person.
  2. I also (and this is not what I was hoping for) have a variant of the FTO gene (aka the obesity gene!) that makes it easier for my body to store extra energy (other people might call that fat) - I need to watch my saturated fat intake and actually follow a moderate to high protein diet while at the same time…..
  3. Keep my carbohydrate intake in check as I have an elevated risk of developing Type 2 Diabetes (no surprise there, both my grandmother and mother developed T2D later in life).
  4. Keep my Caffeine intake below 200 mg a day (small cup of coffee) as I am sensitive to caffeine - excess caffeine consumption may set me up for high blood pressure down the road.

There’s more in my report but that’s probably enough super personal information for now lol.  Gee my cup runneth over….low resting metabolic rate, elevated risk of obesity, Type 2 Diabetes and high blood pressure (good thing I’ve been active all these years!)…..but here’s the good news…armed with this information I can make adjustments now before I get into any real trouble.  You see, your genes are only part of the story - they tell you what your predispositions are but in most cases the decisions you make about your diet, and your lifestyle have a huge impact on whether or not those genes get expressed.  Granted, I have to be a bit more cautious about my diet, I do not get to eat a high fat ketogenic diet with impunity and I have to minimize my caffeine consumption but I have tools at my disposal (like my trusty Keto//OS) to hack my way into Ketosis and keep my cravings in check - I get to eat lots of protein (which I love) and I know what trouble signs to look out for.  All in all, I feel pretty lucky

So as of now my personal plan will look like this:

  • include daily exercise,
  • I will modify my diet to reduce my total fat intake to reduce overall calories
  • focus more on monounsaturated and polyunsaturated fats than saturated fats (although I will still include some)
  • increase my protein intake to 30-35% (from my current 20%)
  • still eat LOTS of vegetables and pretty much stay away from grains
  • commit to no more than 200 mg (1 small cup) of caffeine a day
  • enjoy daily Keto//OS shakes to keep my energy high and my cravings in check, build muscle mass and burn fat to offset my lower than average RMR.

Bear in mind that other lifestyle choices can and will also have a major impact on my outcome and even the expression of my genetic code - sleep and stress management are also crucial to getting the best results.  If you’re interested in looking into your genetics shoot me an email via my website NathalieNiddam.com and we can discuss your options.

To get your Keto//OS go to canfuel.pruvitnow.com/ca  and place your order - KetoMax is the Maui Punch Formula and provides, to date, the most powerful increase in ketones of the three formulas - it actually outperformed anything else currently on the market in an independent lab study that will soon be published.  Other great Keto//OS Formulas are the Orange Dream (2.1) and Chocolate Swirl (3.0)

I hope that you’ve enjoyed this week’s post!  To finish off I am sharing with you the most popular breakfast post from my Instagram feed from last week.  I also share these weekly in Facebook Live posts on KetoNat my Facebook page along with other health and biohacking tips.  This week I’ll be talking about a new recipe plus my favourite stress management tool - Saturday morning at 9 am (EST) I’d love to see you if you can make it!

Have a spectacular week!!

Yours in good health,

 

Avocado Blueberry Keto Breakfast Bowl

Super quick to throw together as long as you’ve pre made your grain free granola or seed mix ahead of time. 

Ingredients

1/4  avocado cubed

1/4 cup frozen organic blueberries

1 serving seed mix (see below)

1Tbsp Almond or Sesame (Tahini) Butter

1 TBSP KetoKreme OR 1 tsp Erythritol, or a few drops of Stevia (see below)

2-3 Tbsp Plain Full Fat Yogurt (Pinehedge is my favourite brand) OR 1 oz of Full Fat Coconut Milk

Seed Mix (12 servings)

3/4 Cup organic Hemp Seeds

1/2 cup Chia Seeds

1/2 Cup Pumpkin Seeds

1/2 Cup Sunflower Seeds

1/2 cup Shredded Unsweetened Coconut

35 grams Cacao Nibs Unsweetened (optional)

1 TBSP Cinnamon

Directions

Mix the almond butter and MCT oil with whatever sweetener you are using in a small bowl to make your drizzle.

Place the avocado, blueberries, seed mix in the bowl and top with yogurt or coconut milk and drizzle.

Note: This is a hearty breakfast delivering 411 calories of which 10 grams of net carbs,  32 g Fat and 17g protein.  If this is still too many carbs for you, you can reduce or eliminate the blueberries or even replace them with raspberries - only 2 net g carb vs 4 g)


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