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KetoNat’s Bone Broth Recipe - for Shirataki Noodle Soup

As we step into December and the holiday season it’s important to enjoy the season and all the fun it brings ideally without giving up our hard-fought progress of the last few months!

For those of us who have made the commitment to be healthier and to follow a healthier eating plan - whether it is low carb, Ketogenic, Paleo or something in between - we know that the next month is going to present some challenges.  Some days we will rise above and stick to our plan, others we will decide that it’s ok to sometimes indulge - and that’s ok - what’s important is to manage the damage and not allow the wheels to come off the bus entirely.

For me, there are a few strategies that I apply at times like these (which I shared with you last week) but this year I have a new weapon in my arsenal - my Keto O/S.  And, as of this week, I have a new friend by the name of KetoMax!!

KetoMax - the newest member of the Pruvit family is delicious - think Berry Punch (Maui Punch is the actual name) - fresh, pink and packs a spectacular Ketone punch.  Whereas Orange Dream (2.1) and Chocolate Swirl (3.0) will ease you into a gentle nutritional ketosis (somewhere between 0.5 and 0.9) which is fabulous for day to day use, KetoMax can help you soar over 1 mmol Ketones putting you firmly into Ketosis  - check out my post on my Facebook page KetoNat from earlier this week to see my results.  KetoMax was developed for athletes so it is Informed Sport Certified, it is vegan, gluten free, dairy free and free of any and all artificial colours and flavours or preservatives.  It is called BioMax because it is more bioavailable than any other ketone salt on the market - this means it is taken up faster into the bloodstream and can remain there twice as long as anything else available.

I use my BioMax on workout days, 20 minutes before my workout (yes, I’ve had access for a few weeks shhh! so I’ve done some experimenting) and I LOVE it…. better energy, better workouts, better recovery and absolutely no load on my stomach - none - just like it’s predecessors, KetoMax is a dream solution to pre-workout fuelling and post workout recovery.

On days when I don’t workout - I use my Orange Dream or my Chocolate Swirl for variety and for the other benefits that they bring - for the Orange healthy fats and for the Chocolate great gut health support.

Bonus Cocktail Party Survival Tip:  On mornings following those days I have indulged - I wake up and drink a huge glass of water.  Then I have my Ketones.  And more water.  I may have a coffee with some KetoKreme.  Then nothing but bone broth and water till lunch.  And voila - full recovery.

This Week’s OFFER

We would love you to meet MAX.  So.  This week - if you order any flavour of Keto O/S (2.1, 3.0 or MAX) we will toss in a sachet of Max for you to try.  IF you place your order before midnight TONIGHT (Wednesday November 30th) you will get an EXTRA sachet of MAX to try.

Remember:   Please send me an email with your order number, so that we know to throw in an extra couple of single serve sachets as a thank you for your business!  Just send me an email at: canfuel@lowcarbcanada.ca so that I can make sure you get your freebies!

For those of you who have taken us up on our offer please make sure that you watch the videos to get you started on your Keto journey:  canfuel.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.

Looking to Make some extra Money for the Holidays and Beyond?

If you are an entrepreneur and are using and loving Keto O/S there are ways to get your product for free and turn your love of exogenous ketones into a great source of income!  

Because Keto O/S is new to Canada and is marketed through a Network Marketing Model you too can turn this into extra income by simply sharing your experience with your friends!  If you want to know more about this opportunity just send me an email at: canfuel@lowcarbcanada.ca and I’ll get back to you with details on how to get started.

As always, thank you so much for reading and keep sending your comments and questions!  Make sure to follow me on social media for recipes and health tips:  On Facebook KetoNat, on Instagram: @nathalieniddam

Cheers!

Nat’s Bone Broth

Healing, alkalizing and comforting, there’s just nothing like bone broth – it can also be used as stock or base for soup but really, you can sip on it as is, add some delicious Shirataki Noodles (Zeroodles from lowcarbcanada.ca), or throw in a few veggies.  Just make sure your ingredients are top notch – organic/grass fed beef or pastured chicken bones whenever possible.  You can also tweak ingredients and flavourings to your liking or based on what you have in the fridge i.e. leeks (even green parts can be great)

Here is my recipe:

For Beef Bone Broth

  • 2 – 3 lbs bones; for beef use a couple of marrow bones and then a mix of other bones ideally with cartilage on them, like joints, neck if you can find it, a piece or two of oxtail is also fantastic for collagen.

For Chicken Bone Broth

  • For chicken use necks and backs and, if you can find some - feet, again 2-3 lbs for a big pot
  • 1 whole onion
  • 1 -2 tablespoons coarse grey sea salt
  • 3 cloves unpeeled garlic
  • 2 inch chunk of fresh ginger root
  • 1-2 inch chunk of Turmeric root
  • Vegetables: 1 large carrot washed (with skin if organic), 1-2 stalks celery, 1 parsnip, 1 turnip
  • Herbs & Spices: Tumeric powder if you can’t find fresh root, Cayenne (to taste) and a bunch of fresh parsley, dill is also great in chicken stock
  • 1/4-1/2 cup raw unpasteurized apple cider vinegar (like Bragg’s from ca) – to draw the minerals and collagen out of the bones
  • Enough filtered water to cover all your ingredients

If you have extra time and want a richer broth, roast your bones in the oven at 350 for 15-20 minutes until they are nice and brown and then add to the pot with your other ingredients.

Directions

If you have a crock pot – place all ingredients in the pot and cook on low overnight and beyond – minimum 12 hours but ideally up to 24 hours.  

OR You can also do this on the stove on low heat in a heavy pot with a tight fitting lid (so your soup doesn’t evaporate) and check on it every few hours to make sure you aren’t losing water.

You can start by first putting the bones in water and bring to a boil - skim the scum off the top and then add the rest of your ingredients.

Bring back to a simmer and cover tightly.

I will sometimes put my pot in the oven overnight at 225-250 degrees - just enough to keep it simmering.

It is important to keep your soup at a low simmer to avoid destroying the nutrients and collagen – so you need a crock pot with a low setting and you need to check on your stove top pot regularly.

If you have lost too much water in the morning, you can add fresh water to the pot and keep your broth cooking for the rest of the day.

Strain the soup and enjoy it as is (after you correct the seasonings) or enjoy to with Shirataki Noodles and wilted greens or turn it into your favourite soup.

You know you have made a good bone broth when: You put it into the fridge and it turns to jello.  If it is viscous then you have done a pretty good job.  If it remains liquid it’s still great but you could amp up the collagen content by adding in some Bulletproof Optimized Beef Collagen Powder (lowcarbcanada.ca)

 

Regarding the FAT

For Beef

In the event that you used grass fed/pastured bones do not skim the fat off and dispose of it – it is part of the package and highly beneficial  Heat the broth and drink it…..if there’s too much then yes, skim some off - some people like to use it for cooking.

If your meat came from grain fed or conventional animals then do dispose of the fat – that’s where many of the toxins live.

For Chicken

Some people will skim the fat off the top and use it for cooking - especially if your chickens were pastured and/or organic this is acceptable.  For me, I am cautious with chicken fat as it is fairly high in omega 6 Fatty Acids which can be inflammatory.

If you decide to jar and freeze your broth– make sure you cool it completely, leave a good 2 inches of space at the top and then poke a hole in the fat layer at the top…otherwise it will freeze first, trap the broth underneath it and the soup will crack your jar…words of experience.


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