Keto Korner

November 29, 2016

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Have you Met Our New Friend MAX?

Place your order TODAY (November 30) for an extra special Bonus.

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: 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: 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: 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


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, 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.


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 (


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.

November 23, 2016

Posted in

Immunity Plus Offer!

Welcome back to KetoKorner and welcome to winter!!! Ok it’s not exactly snowing but here in Toronto the temperature has finally dipped low enough that we can at least start to believe that Christmas is right around the corner. This week, I wanted to briefly tackle a few strategies to help you support your immune system because of course, along with the change in weather and cocktail season (which we discussed last week) comes cold and flu season. There are a few really basic things you can be doing, eating (and not eating) to help you be the person that does NOT fall prey to every lonely germ looking for a new home…without delay here they are:

1. Avoid sugar like the plague. As a low carb or Keto adapted person this is a gimme but temptation will be everywhere for the next few weeks so do your best to be strong - say NO to sugar as there seems to be a definite link between excess sugar consumption and an impaired immune system.
2. Get lots of sleep, sure there will be a few late nights but do your best to get decent shut eye every other night - lack of sleep has actually been shown to depress immune function.
3. Take your probiotics! A healthy micro biome (that colony of good bugs in your gut) is your first line of defense against viruses and bacteria - good quality probiotics (taken with your meals) can help to keep you healthy.
4. Start meditating - download an app like Headspace and use it every day - studies show that people who meditate regularly seem to have stronger immune systems which could have something to do with the dire effects of stress on immunity.
5. Wash your hands with regular soap and water (avoid antibacterials) especially when around sick people - this one is easy but how often we forget!

So at this point you are wondering…she hasn’t mentioned Keto O/S yet - where does it fit in? Or does it? Well of course it does! Just think - given that Ketones help to reduce cravings by stabilizing blood sugar then it should be easier to say no thanks to Aunt Jan’s Snickerdoodles.

And, if Ketones help you get better sleep then number 2 might just get a bit easier.

The 3.0 Formula (Chocolate Swirl) includes Inulin in the formula which is a prebiotic fibre that helps to keep your gut bugs happy - so that’s a step in the right direction on number 3.

And, while Ketones may not help you to meditate there’s some evidence that they may have a balancing effect on neurotransmitters which could explain some of the anecdotal stories of people reporting that they just feel better when they drink Keto O/S or are in Nutritional Ketosis…and less stress seems to be better for immunity ergo…

Hand washing? Well there’s nothing that Ketones can help you with there - you’re just going to have to take that on as a project…

Keto O/S Special Offer Still On - While stocks are dwindling and we only have some 3.0 and KetoKreme left, we still have some stock available if you decide to take the plunge this week and order yourself a 30 Day (or more) supply of Keto O/S. If you send me an email with your order number, we will throw in an extra couple of single serve sachets as a thank you for your business! Just send me an email at: so that I can make sure you get your freebies!

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

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 ultimately marketed through a Network Marketing Model you too can turn this into extra income just by sharing your experience with your friends! If you want to know more about this opportunity just send me an email at: 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!


November 16, 2016

Posted in

The Holiday Cocktail Party Survival Guide

Welcome back to KetoKorner! Unbelievably it’s still beautiful outside - it looks like we are going to escape the ugly November weather that many of us dread and possibly just jump straight into the holidays…one can only hope. Weather aside, one thing that November brings rain or shine, hot or cold is the beginning of holiday cocktail season and with it, the derailment of many peoples’ best intentions around their health and nutrition.

Here are a few tips to help you out:

1. If you are a Keto O/S customer you have got this one beat - have a Keto shake about half an hour before the party - stable blood sugar means less cravings, feeling full means 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 for this month’s special offer.

2. Set your intention before you walk in the door. 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…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 3. 

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 it’s appropriate, offer to bring an appetizer that you know you can enjoy - just bring lots because these days you are not alone, there are more and more people cluing in to the benefits of low carb eating so know that whatever you bring will go fast.

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!

Keto O/S Special Offer - While many of you took us up on our offer last month, we still have some stock available so if you decide to take the plunge this week and order yourself a 30 Day (or more) supply of Keto O/S we will throw in an extra couple of single serve sachets as a thank you for your business! This offer is available while supplies last and please remember to send me an email at: so that I can make sure you get your freebies!

For those of you who took us up on our offer please make sure that you watch the videos to get you started on your Keto journey: 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?
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 ultimately marketed through a Network Marketing Model you too can turn this into extra income just by sharing your experience with your friends!

If you want to know more about this opportunity just send me an email at: 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!


November 09, 2016

Posted in

MY Keto Morning Routine and A Special Offer to KetoKorner Readers!!

This week at Low Carb Canada save up to 20% on select KETO//OS Products

By the time you read this the United States will finally have a new president - what on earth will we talk and fret about for the next weeks and months to come?  I know!  Let’s put all that energy into ourselves - into controlling what we can control and becoming the best version of us that we can! 

Let’s start with how we kick off our day - for me, the very first thing that I drink every single morning is a glass of filtered water with a tablespoon of Apple Cider Vinegar mixed in (Low Carb Canada carries the Bragg’s brand which is one of my favourites).  There are entire books written about the benefits of raw and unpasteurized vinegar including its beneficial effects on stabilizing blood sugar, improving insulin sensitivity and, in some studies improving triglyceride levels. For me I find it is the secret to a happy gut.

About 20 minutes later if I’m going to the gym, I mix a pouch of either the Chocolate or Orange Dream Keto O/S into a large shaker bottle of ice water and chug it on my way to the gym getting me ready to face whatever WOD (workout of the day) has been chosen by the trainer - I have to tell you, most days I need all the help I can get!  I love having ketones on board for these workouts as they keep my brain happy and keep my energy up - in addition, they help my body to burn my fat stores for fuel and post workout help my body to recover…win win win!!

Post workout?  Out comes my KetoKreme!  Delicious powdered MCT’s (that my body will convert to ketones), coconut powder, ceylon (cinnamon to stabilize blood sugar) and stevia for sweetness - I mix 1/2 a sachet in my post workout Americano and sip it all the way home.  If I’m feeling a bit hungry - a hardboiled egg does the trick and keeps me happy till lunch (with a bunch of water of course!).

If I’m not working out (which happened a lot last month due to a back injury) I reverse the order - start with my KetoKreme in my coffee and follow it up about an hour later with my Keto O/S Shake.  With or without my egg, depending on how hungry I am, and I’m good to power through my morning till lunch.

This week, Low Carb Canada is offering a deal to KetoKorner readers who place an order for 30 days or more of Keto O/S.  For every 30 days of product that you order, Low Carb Canada will include 2 extra sachets of Keto O/S (we have limited supplies so we will do this until supplies run out). 

All you have to do when you place your order at is shoot me a note at:  with your name, what you ordered and the day you placed your order.  If you have a preference between the different Keto O/S products, please let us know and we will do our best to accommodate your request as long as we have stock.


November 02, 2016

Posted in

Post Halloween, Keto Friendly Shake Recipe &The Keto O/S 3.0 Formula

Happy Post-Armageddon Day (aka Halloween)!!  Keto Friendly Shake Recipe &The Keto O/S 3.0 Formula

How did you all survive the onslaught of the last week as you walked by the boxes and bags of itty bitty candies and chocolates sitting in your front hall or kitchen cupboards waiting for the cute and hyper masses of ghosts and goblins that showed up at your door last night?   Are the leftovers still in your house?  Be honest…how many have you had today?  Or, just as bad, is the office kitchen now a refuge for the thousands of pounds of candy that your coworkers have brought from home in a desperate effort to clear their houses?  I will spare you my conspiracy theories around Halloween but suffice to say it is my least favourite of “holidays”.  After myself falling prey to a couple (ok 3) of those itty-bitty bars before successfully banishing them from my house this morning, I have decided that next year ours will be the house that hands out bubbles or cool pencils or something other than nightmare candy…. yes, indeed, the house that “sugar” forgot…that will be mine lol!  In the meantime, let’s get on with our Keto post of the day.

This morning I had the pleasure of being asked to create a post workout recovery drink at my gym so I thought I would share it with you, my Keto friends.  While many people think of using ketones as a pre-workout source of energy, there are some really good reasons to make sure you have some available in your body post workout:

  1. Ketones stabilize blood sugar and suppress appetite so may help you to avoid those post workout munchies that can pretty much negate many if not all the benefits of your hard work.
  2. Ketones also improve the body’s ability to synthesize protein meaning that they support muscular recovery and building…. what better time than after you have challenged your muscles?
  3. Ketones improve the body’s own synthesis of antioxidants; exercise does cause an increase in oxidative damage so how about some extra glutathione production by “yourself” to offset it?

But I didn’t only have ketones in my brew I also included a few other top notch ingredients with their own benefits:

  1. Maca Powder: a root that grows in Peru and has a laundry list of benefits - it can help with energy, muscle building and there is some evidence that it may also help with hormone balance.  A little goes a long way so 1/2 to 1 teaspoon is plenty.
  2. Brain Octane MCT: A great source of MCT’s that the body converts to ketones - think of it as a time release source of ketones to follow up the exogenous ketones if you’re using them or just your source of ketones if you don’t have any Keto O/S
  3. Chaga Tea: A fungus that grows on Birch trees in Northern Ontario, in Siberia and in other cold climates.  Chaga is prized for its antioxidant properties in addition to immune boosting plus there is ongoing research on its anti-cancer properties.   Another benefit to Chaga tea is that it is generally alkalizing so, in the case of this shake could offset the somewhat acidifying effects of the coffee.
  4. Cold Brew Coffee: Since they were a sponsor of the event and since it is prescribed to drink your ketones cold, I used Cold Brew Coffee as the base of my shake but you can use any great coffee (like Bulletproof Decaf to avoid excess caffeine) mixed with ice to get the same effects.
  5. Native Forest Coconut Milk: For more healthy fats and creamy delicious flavour, you cannot beat a good full fat coconut milk.  This one comes in BPA free cans - it can be tough to find but any organic full fat canned brand will do.

The nice thing about this shake is that all I needed was my shaker bottle to mix it up so it’s easy to take with you to the gym and give it a quick shake to mix the ingredients (add your Keto O/S ideally right before you drink it).

The Recipe

1 Pouch of Keto O/S 3.0 Chocolate Swirl Formula

1 shot decaffeinated espresso mixed with 250 ml of cold water

250 ml of Chaga Tea (if you don’t have Chaga just replace with more cold water)

2 heaping tablespoons Coconut Milk

1 Tablespoon Brain Octane Oil

1/2 - 1 tsp Maca Powder

Optional -  add 2 Tablespoons of Bulletproof Upgraded Collagen Powder - great for muscle repair, skin, hair and nails!

Put all ingredients in your shaker bottle, shake till well blended and enjoy!

Keto O/S 3.0 Formula

Last week we dug a bit into the 2.1 formula, this week we talk about the 3.0 or Chocolate Swirl Formula.  Right off the bat there are fruit people and there are chocolate people…this one is for the latter group.  Like the 2.1 it is quite sweet but can be easily toned down with lots of ice, extra water, a shot of decaf coffee, some coconut milk and/or a tablespoon of unsweetened cacao powder.

Because this formula has no added fat it is less likely to cause gastric upset (from the MCT) but it is also a bit less satiating than the 2.1.  So, for people who have trouble getting full or with portion control it may be that the 2.1 is a better formula for them.  Having said that, if you really want the chocolate you can always add 1-2 TBSP of Brain Octane to your shake and get the benefits of both.

There are other interesting ingredients in this formula that also bring with them their own benefits, there’s extra Magnesium and Potassium for electrolyte balance, short chain fatty acids for lower GI health and even Inulin a prebiotic to keep your micro biome happy.  There are a small number of people who can sometimes experience a bit of GI issues with this formula as well -possibly due to the increase in Magnesium and Potassium - for these people it’s a great idea to have some food on the side or, mix your shake with coconut milk to slow down absorption a bit.

Remember - to get your own Keto O/S go to

Follow me on Facebook at KetoNat, on Instagram @nathalieniddam or go to my website at

October 26, 2016

Posted in

Noodles on a Low Carb or Ketogenic Diet, A Recipe and Info on the Keto O/S 2.1 Formula

Noodles on a Low Carb or Ketogenic Diet, A Recipe and Info on the Keto O/S 2.1 Formula

One of the things that people miss the most when they adopt a low carb or ketogenic diet are noodles. Slurpy, satisfying delicious noodles…we loved them as kids and we love them as adults. 

As we say goodbye to traditional pasta wistfully, the good news is that you still have several good options. One of my absolute favourites are Shirataki Noodles or, as Low Carb Canada calls them: the Zeroodle Premium Fettuccine and Zeroodle Premium Spaghetti - imagine that, you even get to pick a shape!!

If you haven’t scrolled down the list of health benefits on each products’ page yet you don’t know that not only do these noodles fit the bill as a no carb option - they also offer a laundry list of health benefits such as:

  • They contribute zero calories to the meal and yet promote satiety as the special glucomannan fibre that is a natural component of these noodles attracts water and turns into gel during digestion in the stomach, thereby helping you to feel full…
    • TIP: Make sure you eat slowly and chew your food well (as much as you may want to slurp and inhale your food so that your brain has time to register that you are full before you overeat.
  • Because of the viscosity of the noodles they also help you to keep feeling full longer - put this together with a meal that includes healthy fats and protein and you have a winning combination! See recipe below...
  • Glucomannan also helps to modulate glucose spikes as it seems to reduce the rate of glucose absorption in the small intestine
  • Cholesterol and blood lipids- glucomannan also seems to improve cholesterol numbers by lowering LDL and triglycerides - this is still being researched as an effect of taking glucomannan as a supplement but it sure is a bonus to eating these noodles
  • Regularity is also positively affected with the regular consumption of glucomannan foods
  • Antioxidant benefits - while the mechanism is not fully understood yet it appears that glucomannan also improves antioxidant status.
  • Prebiotic Fibre - this feeds your micro biome which can help with immunity, digestion and weight management to name a few.
  • Removal of toxins from the colon - as the glucomannan passes through the lower digestive tract it seems to be able to bind and remove toxins along the way.

Have you placed your order yet?  This week they are on sale on the Low Carb Canada Site so it’s as good a time as any to give them a try!  If you decide to jump on board, here’s a recipe I came up with last week for my family, hope that you enjoy it as much as we did!

Quick Vegetable & Fish Curry Over Shirataki Fettuccine


4- 6 Haddock Fillets or other mild white fish

2 cups of peeled and cubed butternut squash

1 Head cauliflower cut up into florets (stalk cubed)

3-4 handfuls of arugula

1 TBSP Good quality curry powder (I used the Simply Organic brand)

1 can full fat coconut milk (I used Native Forest - BPA free cans!)

Juice from 1 lime

1/2 tsp each of organic ground cumin and sweet chili powder

1 TBSP Coconut Oil

1 14 oz. Package Zeroodle Shirataki Noodle

sea salt to taste

Zeroodle - Premium Fettuccine - 14oz - Low Carb Canada - 1


  • Cut fish into large chunks and toss gently with the cumin, the chili powder, 1/2 the lime juice, and sea salt.  Place in a glass bowl and put in the fridge while you    prep the vegetables.
  • Heat the coconut oil on medium heat in a stainless-steel skillet, add the butternut squash and stir gently till they just start to soften. 
  • Add the cauliflower, the curry powder and the coconut milk, toss gently to make sure the ingredients are well mixed and then cover - simmer gently for a few minutes until the squash and the cauliflower are tender - this will smell amazing.
  • Trying to leave as much of the coconut milk behind, remove the vegetables from the skillet and then add the fish with any juices in the bowl - cook on medium to             medium low heat till the fish is just about cooked through - this won't take long if your fillets are thin like mine were, maybe 5-10 minutes.  Using a spatula gently turn the fish pieces over halfway through so they cook well on both sides.
  • Push the fish over to one side of the pan and now return the vegetables to the pan.... gently toss the fish and the veggies to mix - add the arugula so it just wilts in.  
  • Taste your sauce, add more lime juice, sea salt and even curry powder till your taste buds are singing a happy song. Remove from heat and cover.

For the Noodles

  • Bring a pot of water to a boil - while this is happening, drain the noodles from the bag and rinse them well.  
  • When the water is boiling, place the noodles in the water for 2-3 minutes.  Drain well in a colander.

Serve the fish and vegetable curry with ample sauce in a bowl over the noodles.

Slurp away.


We have recently received quite a few emails asking for clarification on the different versions of the Keto O/S Exogenous Ketone Shakes that we have talked over the past few weeks so today I will talk about the orange formula otherwise referred to as 2.1

Taste: Of the two formulas currently available in Canada this is the Orange Dream or, as I like to call it, Orange Creamsicle Formula. That is exactly what it tastes like.

Caf or Decaf?: It is also the only formula we currently have that comes in both caffeinated and decaffeinated versions so for those of you trying to eliminate or cut caffeine this is your best option.  Make sure you choose the “uncharged” version at check out when you purchase.

Healthy Fats: The 2.1 Formula also is the one that contains healthy fats in the form of MCT’s or medium chain triglycerides. 

For this reason, we recommend that people who do not currently use MCT’s start with 1/2 a pack in the morning and 1/2 a pack at lunch for a few days until their system gets used to the MCT’s. If you experience loose stools on a full pack just go back to this strategy for a few more days. This effect can also be helpful for people who suffer from constipation - I have a number of clients who swear that they have not been as regular in years.

The Healthy Fats also makes this version of Keto O/S more satiating, so for people with large appetites or a tendency to overeat it may be a better option than the 3.0 Formula which we will talk about next week.

Hack the Sweetness:  Some people love the sweet taste of this shake but other people can find it a bit too sweet.  For those of you who find it too sweet, just add a splash (1-2 TBSP) of unsweetened cranberry juice and voila!  A delicious and refreshing tutti fruity drink! 

Where to order:

October 19, 2016

Posted in

The Skinny on Fat - Part 2

Good afternoon again from Keto Korner!  As I write this, it is one of those October days that looks like Fall but feels like Summer - a bonus for those of us who don’t like the cold but a virtual crisis for the Fashionistas among us.  Beyond that, it’s also that time of year when it seems like every second person I talk to is fighting some kind of crazy cold or flu…what gives?  In this post, I offer some information on kicking sugar to the curb, why you may want to do so, some of the many benefits of good fat for your body and finally, at the bottom, a recipe for a delicious Matcha Tea Shake to enjoy.

As you know, the change of season always brings with it an army of bugs looking for a place to land.  While we can’t stop the bugs, we can do our best to make sure that we do not offer them a landing spot to set up shop.  What does this have to do with fat?  Patience dear reader, I’m getting there…

For starters, it bears repeating that one of sugars’ worst impacts on our bodies is its deleterious effect on our immune system.  Excess sugar literally prevents your white blood cells from engulfing bacteria - and this happens within 30 minutes of ingestion and can last for up to 5 hours!  That’s a long time to be walking around with your immune defenses down.  And it is completely unnecessary so once again let me repeat:  step away from the pop, the Frappuccino or whatever your sugar addiction is and come on over to the low carb tribe.

As a Holistic Nutritionist, I coach people on breaking a lifetime of sugar addiction all the time and I can tell you, that for some people, this often means a week or more of misery.  Sugar acts like a drug on the brain and withdrawn from this powerful drug often comes with headaches, anxiety, jumpiness, tiredness (and yet sleeplessness) - get the picture?  It’s not pretty.  So, anything I can do to mitigate this transition goes a long way to helping my clients be successful. 

The ones that do the best and suffer the least are the ones who are willing to trust me and…increase their healthy fat intake as they dump sugars.  Avocados, a spoonful of coconut butter or coconut oil, MCT oil, full fat coconut milk in their drinks... all of these calm hunger pangs and the last few helps to keep the brain fueled in the absence of sugar.  And, for the past 6 months, those who also add exogenous ketones to their routine have had an even easier time. 

So how is it that fat is so important to our bodies?  Here are some interesting facts about fat you may not know:

  • Your brain is composed of 60% fat,
  • Every nerve in your body is wrapped in a myelin sheath which is for the most part - fat.
  • Every cell in your body is enveloped by a cell membrane that relies on cholesterol and phospholipids to be flexible, permeable (let the good stuff in and the waste out). Plus, it is the fat in those cell membranes that allows cells to communicate with each other.
  • Fat stores account for a vast reserve of energy which, in the absence of insulin become accessible to you (this is a generalization and oversimplification but the basic message is not to simply rely on carbs for fuel)
  • Your fat stores can fuel long workouts far better than sugar ever will. Even for non-athletes - fat is an incredible source of fuel for your brain, your heart and life in general.
  • Fat helps with body temperature regulation
  • You need fat to absorb fat soluble vitamins - A, D, E & K
  • And finally, Fat is actually considered an organ as your body fat produces hormones like leptin (appetite regulation), adiponectin (insulin sensitivity) and even estrogen.

So, in closing - we return to our core message: cut the sugar and the excess carbs, introduce healthy fats in your diet and consider introducing some strategic supplements to support the process like MCT Oil ( and Keto O/S Exogenous Ketones (

Matcha Tea Smoothie

One of the many health benefits of Matcha Tea is that it supports a stronger immune system by supplying a host of antioxidants, polyphenols, EGCG and L Theanine.  There are so many health benefits to Matcha that it deserves its own post (coming soon) but in the meantime, here’s a great shake to enjoy mid-morning and keep you fueled and focused right through lunch time:

1 teaspoon high quality *Matcha Powder (try Zeroodle Brand from

1/4 cup of full fat coconut milk (the kind from a can none of that Tetrapak make believe stuff)

1 cup of cold filtered water

2-3 tablespoons hot water to blend the Matcha

1 Tablespoon of *Brain Octane MCT Oil (Bulletproof)

3/4 tsp Grass fed *Ghee (Bulletproof)

1/4 teaspoon vanilla (optional)

  • * available from
  • Blend the Matcha powder by hand (bamboo whisk if you have one is the best) with a couple of tablespoons of hot (not boiling) water till smooth then empty into a blender.
  1. Add the rest of the ingredients to the blender and blend till smooth.
  2. If you prefer a sweeter tasting drink you can add a bit of Stevia or Monk Fruit Sweetener at the end


Healthy fats, satisfying and great source of antioxidants, polyphenols, EGCG, L Thiamine…great for immune support, concentration, focusing and blood sugar balance.  Enjoy!!