Paradox of our Time: Overfed & UnderNourished - Valentine Keto Ice Cream

As I sit and write this today, a thin layer of ice collects on every surface outside my window - freezing rain is one of Mother Nature’s most subtle weapons - seemingly harmless rain falls from the sky and coats the world in a beautiful yet dangerous layer of ice.  A paradox of sorts - like a thorn on a rose…there are no shortage of these in the natural world around us but our topic today centres around a man made paradox, the idea of being overfed and simultaneously  undernourished.


This may not be the first time you have heard about the idea that in North America and increasingly globally as access to fast and convenience food is going up, an increasing number of us, young and old are finding ourselves “victims” of this paradox.  A condition that is at the root of many preventable diseases and that more often than not is often accompanied by  obesity. There are stats that show that disadvantaged people (homeless, poor, unemployed) are obese, while other studies show that people from upper economic circles are also increasingly obese….adults are obese and far too many children as well.   If there was ever an argument that refuted the “calorie is a calorie” position of fast food and soft drink companies it is this one….you don’t have to be a scientist to understand that a glass of Coke delivering 100 calories is NOT equal to a glass of high quality protein powder blended with 1/4 avocado, 1 cup of baby spinach and 1/4 cup of berries.  They do not elicit the same hormonal response in your body nor do they deliver the same building and repair materials.  

So.  What to do?  When it comes to people without means, it will take education, programs that provide access to nutritious food and other solutions beyond the scope of this document .  For those of us who have the means to do better we must educate ourselves and equip ourselves with the resources to understand the nutrient density of what we are eating and continue to improve it wherever and whenever possible.  This concept also ties in neatly to the principles around a reduced carbohydrate and higher fat nutrition strategy.  It is no coincidence that as you start to remove breads, pastas, baked goods, and grains from your plate it frees up a whole lot of space for more vegetables and removes a major source of calories that for many people is more than they can use.  Plus, as we age, our tolerance and ability to properly process carbohydrates diminishes so they often end up showing up as fat in our blood (triglycerides) and fat around our middles.   Yes, this is yet another invitation for you to consider a reduced carbohydrate lifestyle to get to your healthiest self.  For some, a Ketogenic Diet is appropriate and achievable but it’s not appropriate for everyone.  That being said, most if not all of us would do better with fewer empty carbs and more of the good stuff on our plate.  Here are a few easy things you can do to work towards this goal:

  • Eat Vegetables - a lot of them - aim for at least 6-8 cups a day focusing primarily on non starchy varieties - so lots of leafy greens, cruciferous (broccoli, cauliflower, kale, brussel sprouts, cabbage) and eat as wide a variety as you can manage.
  • Eat appropriate portions of the best protein you can afford - the palm of your hand and the thickness of a deck of cards is a great place to start for most people (unless you are an athlete in which case you may need a bit more). If you’re a numbers person figure about 0.8grams per kg of your target weight or, if you’re an athlete up to 1.2 grams is good for most people.
  • Eat a reasonable amount of healthy fat - before you go diving for the carbs to fill up on, have some good fat which will help your body to absorb vitamins and nutrients from your vegetables and help you to feel fuller and more satisfied. In descending order:  Extra Virgin Olive oil, olives, avocado oil, avocados, coconut oil, coconut milk, some nuts and seeds (raw not roasted and salted), whole eggs and, if you tolerate dairy some full fat organic dairy can also be good.  The battles over saturated fat rage on but unless you have a genetic issue with processing fats there is far more evidence that points to excess carbs and sugar as health culprits than fats.  That being said, if you’re not sure just go mediterranean - extra virgin olive oil, cold water fatty fish, nuts and seeds (in moderation) and avocados should form the bulk of your fat consumption.
  • Starchy Carbs - start with vegetables - sweet potatoes, carrots, winter squash…all of these are great options and come full of nutrients to nourish your body.
  • Noodles - ok, I know this is not a food group however it is one of those things that people miss the most on low carb plans. The good news is that Shiratake Noodles are now readily available (at Low Carb Canada for one)and they are getting better and better with every passing year.  The Zeroodle brand also includes some great pastas made with legumes that deliver protein, fibre and almost no net carbs - serve them with veggies and healthy fats and they make a great satisfying meatless meal.

And our last concept of the day - eat less.  Under eat.  Just a bit.  You will live longer, be healthier and feel better if you do.  At this point, a number of you would probably like to bop me upside the head.  I know.  It’s not that easy.  But I’m here to tell you that if you eat real, nutrient dense food, hydrate and start to move a bit more it is doable.  One of the strategies I use with my clients is a food diary using a free app like myfitnesspal.  You get to enter your age, height, target weight, your activity level and goals and it will give you a rough idea of what your caloric intake should be.  It’s imperfect but it’s a great place to start.  Aim for 1 lb a week to start, nothing too aggressive - slow and steady wins this race…every time.  

And the next strategy, (you knew this was coming) is Keto//OS -

  • Because it can balance your blood sugar it can help reduce cravings and manage appetite.
  • Because it increases energy and focus it can help you to move more and stay committed to your goals.
  • Because it supports lean muscle mass and fat burning as you lose a few pounds, start to move more and eventually exercise you will build on your success and start to make gains you never dreamed of.

Above all you need a plan, a goal, patience and kindness towards yourself.  You did not get here in a month, it will take time to see the results you seek.  Time and tweaks - as we discussed last week, stick to your plan for a month and then adjust.  Next week we address planning for success starting with:  The Pantry Purge.

To order Keto//OS for yourself go to:

and, if you want a bit more insight into how it works in your body, watch the video at

As always, thank you for reading and thank you so much for your comments and emails! 

Follow me on social media for recipes, meal ideas and more - see links below.

Instagram: @nathalieniddam

Facebook:  KetoNat

Did you think I forgot?  Not on your life!  Next Tuesday is Valentine’s Day - how convenient that KetoMax is pink!  In black and red packaging - how perfect!  What better gift than the gift of better energy and health?   Order yours soon so that you can surprise your Valentine with an energizing shake on the big day.  In the meantime, here’s that recipe I promised:

Valentine’s Day Keto Ice Cream Recipe - Chocolate Coconut

This is a variation on Bulletproof Ice Cream - not for the faint of heart the bottom line here is if you're going to eat ice cream make it count.  This recipe is incredibly decadent and nutrient dense full of great fats, protein and sweetened with non insulin spiking natural sweetener of your choice.  Play with the sweetness and chocolate intensity to get it to your liking just be careful…too many taste tests and you’ll need to make another batch! 

What you need:

A High Speed Blender

Small Jars ideally with lids - this ice cream does freeze solid so it’s hard to serve out of a large container lol.


*4 whole eggs

*4 egg yolks

7 Tablespoons Extra Virgin Coconut Oil

7 Tablespoons Raw Cacao Butter

3 Tablespoons plus 2 tsp MCT Oil (Bulletproof Brain Octane is optimal here)

1 Cup Full fat Coconut Milk (preferably canned like Native Forest or Cha’s Organics)

4 Tablespoons Raw Unsweetened Cacao Powder (or more depending on your taste)

1 Tsp vanilla Powder

1 tsp Cinnamon (optional but adds nice complexity)

4 TBSP Xylitol or Erythritol or Lukuna

Unsweetened Shredded Coconut to garnish (optional)

7 tsp Raw Unsweetened Cacao Nibs


Place everything except for the coconut and cacao nibs in a high speed blender and blend till smooth…..pour into individual jars and then carefully mix in cacao nibs if using and sprinkle shredded coconut on top for garnish.  

If you are following a ketogenic diet you could say that this recipe serves two - for everyone else - you may want to split it up into a few more portions - I split mine into 6, I am low carb but not quite Keto on most days.

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