LowCarb/Ketogenic Success Focus: Caution - TMI Alert - This Issue is Very Personal

Recipe: Roasted Wild Salmon

Today’s topic is a bit personal and it may make a few of you squirm a bit but it is an issue that affects more people than you can imagine.  This issue is central to your health and even to your ability to hit your body composition goals.  Today we tackle bowel movements, or poop….or regularity…however you want to say it, today we leave the domain of what you put into your body and move our focus to what leaves your body.  If you must leave this post, I totally understand, but, if you are one of the estimated 27% of Canadians (our very own McMaster University published this stat in a 2012 study) who suffers from constipation you may want to stick around.

First things first - you probably know whether or not constipation is an issue for you but if you’re not quite clear, here is how we know that things are not moving as they should: 

  • You do not have 1-2 easy bowel movements per day… you read that right, not per week per day
  • You consider having a bowel movement a significant workout
  • You get your reading done…and a lot of it, whenever you go

You can also engage in a visual exercise to establish whether or not you may be constipated.  The University of Bristol created a chart (click here to check it out) to give people a visual representation of what they may see in different circumstances.  It’s a bit controversial but taken into account with other factors it can provide some data.  Come on, nobody is watching - take a look.

Why is this even an issue you may ask? Among others, chronic constipation can negatively impact your hormone balance, your body’s ability to flush out toxins, your ability to lose weight and it can also just make you feel lousy - gassy, bloated, headaches, fatigue, bad skin….all of these are just a few of the side effects of poor elimination (I’m getting creative here…).

Why might this be happening?  It just so happens there are a laundry list of reasons but some of the most common include:

  • dehydration
  • lack of fibre in your diet
  • lack of fat in the diet
  • certain prescription medications
  • Low thyroid function
  • micro biome imbalance (which is a vicious circle as constipation itself disrupts the balance of good to bad bugs)

What can you do about it and why am I writing about this? 

  • First, because I care and to be frank, if you aren’t pooping it doesn’t matter what else you do, you will not feel better or lose the extra weight you are schlepping around.
  • Second because if you are following a Ketogenic diet you may have fallen into one of the traps that may cause constipation - not enough fibre. And no, this does not mean you get to eat Bran Buds - you need to focus on vegetables….6 cups a day minimum….go to it!
  • Hydrate, hydrate hydrate….
  • Take Magnesium - most people are deficient in this very important mineral and have no idea. Try taking some Magnesium Glycinate before bed.
  • Take a good probiotic and/or eat fermented foods like raw and unpasteurized sauerkraut, kimchi or other fermented vegetables.
  • If you haven’t tried doing so yet, cut the dairy for 2-3 weeks to see if that helps. Dairy can be constipating especially if you are sensitive to it and don’t know it.
  • Buy a Squatty Potty (click here)…or use one of those cute step stools from Ikea not quite high enough but a start…I kid you not, we were built to squat in order to enable elimination…toilets are too high for this so as a result it’s harder to go…trust me on this one, you won’t be sorry! And no that is not an affiliate link.
  • If you are a Keto//OS customer give the 2.1 (Orange Dream) formula a try - I have a few clients who swear by it! The very MCT that can cause disaster pants in some people can actually be exactly what other people need!!  If you love your Max then get some Bulletproof Brain Octane and add a tablespoon to your shakes.

If none of these strategies work, do not give up.  Talk to your doctor, consult a Naturopath or a Nutritionist, you will be amazed at how much better you feel and how much easier weight loss becomes when your body is able to rid itself of waste.

If you are still with me, I thank you….optimizing your health is not always fun and games nor is it always easy but it is ultimately the BEST investment you can make in your present and future happiness.

Keto//OS Fast Facts:  How can ketones help your brain?

Ketones for brain health.  We are often so focused on fat loss and how we look that we forget that there are a few other things we might want to take care of while we are at it.    There’s no doubt that maintaining a healthy body composition will help in every aspect of your health and that Ketones, used strategically can help you get there but did you know that one of the main reasons why I use Keto//OS every day is also for my brain health??  Check out this short video by our very own Dr Andra Campitelli explaining how ketones can provide cognitive benefits in addition to everything else.    Check out this short video where she explains how Ketones may benefit your brain health.

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.   You can also join me LIVE on Saturday mornings at 9 am EST on my Facebook page KetoNat where I talk about a variety of health and nutrition topics and can answer your questions on the spot.

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.


Instagram:       @nathalieniddam

Facebook:       KetoNat

Website:          NathalieNiddam.com


Baked Wild Salmon Fillets (serves 6)

It’s Wild Salmon season to time to get your fill while it’s fresh!  Yes it isn’t cheap but a little goes a long way….just 4 oz delivers 26.6 grams of protein - plenty for most people.  If you are a bigger person or training hard you could bump that to 6 oz but for most of us that’s just overkill (literally). 


6 salmon fillets cut into 4-6 oz portions

1 tsp coconut oil

juice from 1/2 lemon

2 tsp grainy mustard (I love Kozlik’s Brand)

1-2 tsp coconut seasoning sauce (instead of soy)

Combine the lemon juice, mustard and seasoning sauce in a small bowl.

Rub a baking dish with the coconut oil and place the fillets skin side down.

Pour sauce over the fish and season with sea salt.

Bake in a preheated oven at 320 till done but still moist (although I like my salmon rare).

Serve with vegetables and enjoy.  Makes great leftovers for lunch so cook extra!

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