All posts by Jeff Fidler

office stretching tips

Proper Stretching Tips for the Office

Proper Stretching Tips for the Office

Sitting at a desk for hours every day might seem normal and inconsequential to your health. The truth is that most office workers sit in the same position, moving their muscles in repetitive motions week over week, doing some serious harm to their bodies. This can cause pain to your neck, shoulder, lower back and lead to obesity, musculoskeletal disorders, joint pain and even more stress.

We want to introduce you to some stretching tips that can make all the difference to your day and your health. It only takes 5 to 10 minutes a day, and can be done right at your desk! You might even become the department hero by taking a little time every day to focus on yourself.

Let’s review some proper stretches that you can perform while at your desk.

Dangers of Sitting at the Computer

Sitting at a computer for 40 hours a week might sound boring but it’s actually a health hazard. Research shows that being stationary in the sitting position is linked to several health issues like high blood sugar and cholesterol. Things get even bleaker when you consider that this lack of activity increases the risk of death and cardiovascular disease.

Sitting at your desk for long periods of time can have you feeling more stressful and worsen your mental health. Luckily, some simple changes can reduce the negative impact you could experience from sitting at your desk for too long.

Benefits of Stretching

Stretching once a day while you are still seated can help improve your health and make you feel better. It can help reduce the risk of sprains, strains and pain in your lower back, shoulders, neck and knees. Someone who stretches daily will be less susceptible to rotator cuff injuries, tendonitis and tennis elbow.

Stretching makes your body feel looser and can improve your productivity. It keeps the blood flowing and helps supply nutrients to muscles and tissues. By making stretching a habit you will feel less tired and more comfortable.

Remember to breathe normally throughout the stretches. Don’t push yourself too hard as comfort is key and hurting yourself would be counterproductive.

Don’t Mind your Surroundings

Surprisingly, an office is the perfect environment to perform a quick series of stretches. Your chair offers support and these stretches don’t require any fancy fitness apparel. Don’t worry about feeling self-conscious. These stretches don’t require any revealing or suggestive positioning. Most can be done without drawing attention to what you’re doing.

After doing these stretches a few days in a row, we’d be surprised if a bunch of your colleagues didn’t join in.

Upper Body Stretches

Try these upper body stretches that can be done while seated at your desk. They will help your shoulders, sides, arms and upper back feel looser and will make you feel more relaxed. Follow these simple instructions to properly perform each stretch while at your desk.

Triceps Stretches

Start your routine with an easy and effective triceps stretch.

  1. Raise your arm behind your head.
  2. With your other hand grab your elbow and pull slightly.
  3. Hold for up to 30 seconds.
  4. Switch arms and repeat.

Low-Back Rotation Stretch

A stretch that helps the soft tissue of your back and spine. It’s recommended that you do this stretch once an hour, and works best when paired with a brisk walk.

  1. Make sure your feet are flat on the floor.
  2. Rotate your upper body to one side.
  3. When rotated, hold onto the chair for support and to get a deeper stretch. It’s normal to feel some tension in your lower back.
  4. Take six deep breaths before returning to the starting position.
  5. Repeat on the other side.

Upper Body and Arm Stretch

This stretch will help your shoulders and upper arms.

  1. Raise your arms above your hand.
  2. Interlock your fingers.
  3. Stretch your arms up, then lower for up to 30 seconds.

Forward Stretch

This is a wonderful stretch for those who experience upper back pain while sitting at their desk.

  1. Extend your arms in front of you, keeping them as straight as possible.
  2. Lower your head so that it is almost tucked within your arms.
  3. Lean forward with as much force that is comfortable.
  4. Hold for up to 30 seconds.

 Neck Stretches

A comprehensive neck stretch is a relaxing and calming end to your office stretching.

  1. Relax and tilt your head forward.
  2. Slowly move your head towards one side and hold for up to 10 seconds.
  3. Repeat for the other side.
  4. Do this stretch three times for each side with short breaks in between.

Lower Body Stretches

Here are a series of lower body stretches to alleviate tension in your knees, legs, hamstrings. Follow these simple instructions to properly perform each stretch while at your desk.

Hamstring Stretches

This stretch will make your legs feel looser and is great for runners, walkers or for those who are generally active after work.

  1. Extend both legs outward. It’s normal to feel a little tension in your hamstrings at this point.
  2. Reach towards your toes. Don’t fret if you can’t make it all the way.
  3. Hold for up to 30 seconds.
  4. Do this stretch three times.

 Hip and Knee Flexion Stretch

Add this stretch to your routine if you experience even slight hip and knee pain.

  1. Lean back in your chair.
  2. Hug one knee as close as possible to your chest.
  3. Hold your leg in this position for up to 30 seconds.
  4. Repeat using your other knee.

Seated Glute Stretch

  1. This stretch improves flexibility and can reduce the discomfort of sitting.
  2. Bring one ankle onto the knee of your other leg.
  3. Keep your back straight.
  4. Lean forward. It’s normal to feel some tension in your glutes at first.
  5. Push gently on your knee with your hand.
  6. Inch forward as far as you comfortably can.
  7. Hold for up to 20 seconds.
  8. Switch sides.


 We hope you don’t need any more convincing to try these quick, helpful and rejuvenating stretches. In addition to positive health benefits, by making a habit of taking a break from work to stretch you’ll be able to do your job better and reduce stress and frustrations. It’s a proven way to recoup a little part of your day, and will make the afternoon fly by with greater ease.

Give these office stretches a try and you’ll feel great!

fun summer activities ontario

Fun Outdoor Summer Adventures in Ontario

Plan Fun Outdoor Adventures this Summer

To make your summer even more fun, plan some amazing adventures that are not only fun, but things that your friends and family will never forget. There’s nothing about the summer that screams “let’s stay indoors”, so plan some outings that’ll get you out in the sun.

In this article, we’ll provide you with some adventurous ideas that are perfect for summertime fun. There are options that a whole group can enjoy or even a few options if you are looking for some solo exploration. Ontario is a wondrous province filled with sweeping vistas, pristine nature and compelling history. It’s a great place to discover and build memories to get you through the winter.

Urban Hiking & Biking Trails

Let’s start with some urban adventure right in the GTA. Most Torontonians don’t realize that there are an abundance of hiking trails through the city, where you can see lots of great nature and experience the city in a different way.  You can hike along the Rouge River Trail, enjoying the meadows and wetlands. You can walk the trails that run along High Park in Toronto’s west end, where many rare plant species exist. There’s the six kilometer stretch of the Humber River Valley, but beware because some of this trail is unpaved. There are miles of biking trails in the Don Valley, with beautiful trees, rolling hills, and rivers – you’d never know you were in the center of a city with almost 6 million people.

There are about another dozen trails inside or near the city that are a lot of fun to explore in the summer. Set aside a few July weekends to test them out. It’s great exercise and there’s a lot to see along the way.

The Ottawa River

The Ottawa River is not only calm and beautiful; it is some of the most intense white water rafting you can experience in Canada. Adventure seekers can get their thrill by navigating extreme rapids while families and first-timers can enjoy gentler rapids. Most adventure companies operating out of the area offer weekend packages and there’s a lot of great camping.

Prince Edward County: The Taste Trail

Not all adventures need to get the pulse racing. In Prince Edward County, an island on the north shore of Lake Ontario, you can fill a day or two with a combination of cuisine, waterfalls, beach activities and even stop by a cheese mill. This picturesque area offers upscale dining operated by noted chefs, wineries and antique shopping. It’s a unique gem tucked within Ontario.

Prince Edward County is home to restaurants like Blumen Garden Bistro and East & Main. With a full stomach, you can end your afternoon relaxing on Ontario’s only white sand beaches. Stay a day or spend the night, either way you can’t go wrong!

Rideau Canal

Even though it might be more synonymous with winter pleasure, the Rideau Canal offers a ton of enjoyable summer activities. You can go boating, jogging, walking or even tour the region while on a bicycle or rollerblades. You can get exercise while enjoying Ottawa’s natural beauty and a place that draws tourists from across Canada. You can tour different bridges, enjoy a light show and even end your day with a tour of Parliament Hill.

Enjoy a Picnic

Toronto is home to some ideal picnic spots. On Queen’s Quay, you can head to the Toronto Music Garden to enjoy a picnic surrounded by compelling architecture and nice music. There’s hiking trails, green space and picnic benches at Ashbridges Bay along Lake Shore Blvd. Or you can find a spot in Toronto’s most popular picnic area, Trinity Bellwoods Park, and utilize their baseball diamonds, wading pool or tennis courts. In the east end, there’s Riverdale Park where you can take in the Toronto skyline while enjoying some lunch sprawled across its lawn.

Learning can be Adventurous

Ontario is filled with nature and history. Consider visiting areas of the province that offer interesting and engaging learning opportunities. There are guided wildlife photography tours, Spirit Walks where you can learn about Indigenous history, foraging and bird watching. Art lovers can use work by the Group of Seven to plan adventures to explore Ontario’s rugged scenery and landscape, which inspired these artists to create their iconic work.

There are group activities and tours for those who are new to nature, and want some help to better understand how to enjoy nature and where to go to truly experience all that it has to offer.

Scarborough Bluffs

A hidden treasure deep within Scarborough is the Scarborough Bluffs, which feels far removed from the hustle and bustle of Toronto. It’s a place for fishing fans to head out onto the lake for a day of salmon fishing.

If fishing isn’t your thing, there’s bike trails, a swimming beach and splash pad for the kids, washroom and changeroom facilities, outdoor showers, picnic sites, plenty of parking and more. The Bluffs are a wonderful place for an outdoor adventure for a group of friends or an entire family.

Harbourfront Canoe and Kayak

Have you ever tried a paddle sport? If not, spend a summer day at Toronto Harbourfront. With a full range of canoes, kayaks, paddle boards and safety gear available to rent, water sports enthusiasts of all skill levels can enjoy a day out on the water canoeing, kayaking and paddleboarding, or simply hop into the lake to cool off.

It’s a relaxing way to escape the city, find some peace and quiet or rev up your competitive engine in a water competition with other participants.


Collingwood is a fun place in every season, offering a ton of summer activities like mountain biking and spelunking. People flock to Collingwood all summer long to explore the caves of the Niagara Escarpment. Not for the claustrophobic but if you can deal with tight spaces, you’ll get to experience underground freshwater springs. While in Collingwood, you can relax in one of the pubs or restaurants in the village. There’s also tennis, golf and a rope course that’s fun and adventurous for all ages.


Summer is the best time to get outdoors and discover something new. Adventure comes in all shapes and sizes, so be sure to try out some new activities. Whether you love good food, a pleasant hike or overcoming intense rapids, Ontario has a plethora of outdoor fun to make sure you are getting some sun and a bit of exercise.

We hope this article has given you some good ideas and that you spend the summer exploring new activities that might just become seasonal traditions.

workout gear essentials

Essential Workout Gear for 2018

Essential Workout Gear to Get Fit this Spring

The snow has thawed. The cold has moved on. It’s time to pull yourself off the couch, put the parka in storage, get outside and get fit! As spring approaches, it’s common to want to get outside more and focus on your health as you work to get your body back into shape. With the right workout gear designed to help you get fit, you can be on your way to looking and feeling great this spring!

In this article, we’ll provide a list of essential workout gear to help you get fit this spring. This gear will cover different aspects of your body, all focused on giving you a leg up and maximizing your performance.

FlipBelt Zipper

 Belts aren’t typically synonymous with workout gear but they should be. People who try workout belts get annoyed when the belt rides up, it’s lack of storage or its bulkiness. FlipBelt stays in place on your hips. With zippered pockets, large enough to carry a smartphone, you’ll have ample storage for your items as you jog or hike. This belt features three other storage compartments to carry an energy bar, credit card and your keys.

The FlipBelt is machine washable, immune to moisture and is adorned with a reflective safety strip for those who like to go running at night.

Lululemon Twill Chill Shorts

 You need to be comfortable when exercising, so make sure you have a pair of shorts that stretch, cool your lower body and can keep you dry. A popular pair of shorts among workout enthusiasts are the Lululemon Twill Chill Shorts for Men.

These shorts are comfortable enough to wear casually and are perfect for a rough workout at the gym. Made from stretchy material that is also sweat-wicking, the shorts are essential if your workout routines include heavy amounts of cardio. They’ll stay dry and keep your lower body cool. In typical Lululemon fashion, they are versatile and stylish with a simple look.

Jabra Sport Coach Headphones

There are a lot of fashionable, noise-cancelling headphones on the market. The Jabra Sport Coach Headphones were made to connect you with personalized fitness coaching. By downloading the Jabra Sport Life app and entering your health information and workout goals, you can receive tailored and customized workouts. This digital personal trainer will give you tips on technique and nifty reminders on form as you exercise. It even features a real-time rep count. Best of all, it works with whatever music you are listening to and comes with a noise cancellation feature.

PowerBlock Dumbbells

PowerBlock is an innovative dumbbell set with adjustable weight that has become a favourite of many online fitness stars and athletes. They’re pricey (a set ranges from $300-$800) but are essential gear for those looking to tone their muscles and not take up a lot of room in their home.

By purchasing The U33 set, you can replace 25 pairs of dumbbells and over 800 lbs. of equipment weight. Whoever you share your home with will thank you for this purchase.

You can adjust the weight of the PowerBlock Dumbbells by sliding the selector pin into the desired weight.

There will be a lot of different exercises you can choose from based on the muscle you want to focus on. The U33 set go up to 125 lbs., so as you grow stronger you won’t outgrow this set. In fact, you can start light in the early spring and increase the weight as you build up your strength closer to the summer.

Under Armour Perpetual ½ Zip for Women

Under Armour apparel is known for its cutting-edge details and sleek styles that can help you get fit. The Under Armour Perpetual ½ zip for Women is made from comfortable fabrics that can stretch as your workout intensifies. Breathable and supportive, its design conceals without any additional bulk and allows you to stretch and turn in any direction.

Light, durable and made with thumbholes to keep sleeves in place, this piece of apparel is a game-changer that will have you working out for longer and with much greater comfort.

Adidas PureBoost Xpose for Women

Runners need a strong pair of supportive, durable running shoes. Adidas offers a pair that are all those things plus have a flexible arch that feels natural. The PureBoost Xpose for women has a mesh top for breathability so your feet feel great as you run and jump. These high-performance running shoes have a bounce that takes some getting used to but they support the foot while absorbing the impact. Responsive and cushioned, this shoe is designed to release energy and tension to help you propel forward or push-off.

This is a great shoe for women who want to work out for longer and burn more calories, without experiencing any foot pain or wearing down their foot apparel.

Hydro Flask

Your gym bag needs a proper water bottle so that you can stay hydrated. The Hydro Flask keeps your sport liquids cold for up to 24 hours and can keep hot liquids warm for up to 6 hours. This bottle has a comfortable grip that is resistant to condensation and won’t slip out of your sweaty hand. The spout makes for easy delivery.

The Hydro Flask comes with a lifetime warranty, is BPA-free, and will quickly become your favourite workout buddy.

 Glutenull Raw Energy Bars

Get fit means pushing your body to its limits and exerting a ton of energy. You’ll need to replenish your body with a healthy energy bar. The Glutenull line of energy bars is raw, low sugar, organic, vegan, gluten-free and low in carbs. They’re a delicious alternative to a lot of energy bars sold at gyms that contain artificial ingredients, carbs and sugar. Glutenull comes in chia, goji berry, hemp and coco d’lish flavours.

Check out this line of energy bars or to purchase them.


When spring rolls around, most people feel an urge to get out and get fit. By using any of these pieces of essential workout gear, you can get in shape while feeling comfortable and maximizing your efforts. Each product was created to help you work out for longer and get healthy faster.

We’re sure that by giving any of these products a chance, you’ll agree that they make working out more fun and will give you more confidence to achieve your fitness goals. They are sure to become staples in your gym bag.

understand different exercises

Get Fit With Different Types of Exercise

Exercise – What Level of Impact is Right for you?

Have you ever entered a gym and felt overwhelmed by the rows of expensive equipment and other members strutting around in peak physical shape?

Exercise is an important part of life and necessary to make sure you are living well and able to do the activities you love for as long as possible. Exercising in an inefficient or ineffective way won’t help you achieve your fitness goals. You must determine what exercise will work best for your body and will deliver the results that you want.

In this article, we’re going to compare the three levels of exercise impact—high, low and none—and help you understand the result you can expect based on each level. In addition, we’ll showcase a few popular exercises for each level to help you plan your routine and know what to do the next time you head to the gym.

Exercise Categories

Generally, there are four broad categories of exercises—endurance/cardio, strength, balance and flexibility. Each of the below categories is designed to help you accomplish a different part of fitness.

  • Endurance, or cardio, which usually includes aerobic exercises, helps get your heart rate up to improve circulation and improve the health of your heart and lungs.
  • Strength is to strengthen your muscles and involves weight lifting and resistance training.
  • Balance is great for older adults and works the lower body, with Tai Chi being one example.
  • Then, there’s flexibility, which stretch muscles and help you stay limber. The most popular examples of flexibility exercises are yoga and pilates.

The first step is to decide what area of fitness you want to improve and then design a plan that can make it happen!

What Impact is Best?

There are three levels of impact for most types of exercise. This also applies to the level of intensity for a workout. Choosing high, low or no impact depends on your ability, health and personal goals. Sometimes impact is confused with intensity but it’s important to know the difference. Impact is the force your body will need to perform an exercise and intensity is more concerned with the level of difficulty. Every exercise has separate impact and intensity levels.

Let’s review the different types of impact:

High Impact

High impact refers to the force of your body that you need to use to properly do an exercise. The more muscles you must work and the greater amount of force your muscles must exert, the higher the impact will be. High impact exercises include running, sprinting and exercises where you land hard on the ground. For many, these types of exercises are more difficult. With any exercise, you don’t want to suffer an injury, so don’t be shy about trying lower or no impact options, if those are easier.

Low Impact

Swimming is the best example of low impact as your body doesn’t have to experience a lot of pounding as your muscles exert force. Cycling is another one as most bikes are comfortable and come equipped with features to absorb impact like shocks.

Low impact doesn’t mean low intensity. Take one cycling class and you’ll be drenched in sweat, feeling amazing but your joints and muscles will be less sore compared to other high impact workouts.

The benefits of low impact are the reward of a good workout with a ton of calories burned and heart health gained but less wear and tear on your body. These exercises are kinder to your joints and most people can perform them for longer.

No Impact

No impact exercises are a great way to get in shape without subjecting your joints to stress. It’s perfect for older adults, people with joint pain or if you are rehabbing from an injury. There’s no jarring impact on your body, so you can work out for longer or more often every week.

Everyone needs to exercise, and no impact routines are great options for those who want to get healthy but need to take it a bit slower or easier. It’s perfect for those simply trying to be more active or for pregnant women.

Popular Exercises

Each popular exercise fits into one impact category. Remember, if there’s an exercise you like, most can be adjusted to have a lower impact or you can reduce the amount of reps and sets.

For high impact, jogging, squats, lunges, long jumps, burpees and interval training exercises are the most popular choices. They help burn calories but can be taxing on your joints because they involve harsh landings.

Popular low impact exercises include walking, elliptical, cycling, rowing and using the stairmaster. These are easy on the joints while putting your muscles through an intense workout.

For no impact, yoga, pilates and aquatic exercises are the most popular since they are regarded as effective for losing weight and toning muscles. Many exercises where you are seated can be considered no impact and tend to be a favourite for people who are rehabbing an injury.

Establish Goals

No matter what, exercising is important and can even help with mental health and to relieve stress. Health and fitness is best obtained when you go into it with a goal in mind. Do you want to be leaner? Do you want to improve your strength? Do you want to increase your stamina so you can sign up for that 5k marathon in the spring?

Understand your goal and build a plan from there. This will make tracking your progress that much easier, and you can celebrate each success along the way!


Exercise should be a part of every person’s weekly routine. It’s all about finding the right level of impact and intensity that will help you reach peak health without hurting yourself in the process. It’s not a competition. It’s about utilizing your time to maximize your effort and reduce the potential duress on your joints and muscles. The less impact on your body, the more rewarding your workouts will be and you can still enjoy some amazing results.

Don’t forget to have fun while exercising, so that you’ll want to make a part of your weekly routine!

health science news stories

5 Fascinating Health Science News Stories for Every Canadian

5 Fascinating Stories in Health Science News

We live in the age of the 24-hour news cycle. Stories come and go so fast that it’s important for Canadians to not miss a single story that concerns their health, diets and wellbeing. Recently, five stories were reported with little fanfare, even though they presented key information for Canadians and their health.

In this article, we’ve pulled five fascinating health science stories that cover aspects of our daily health and that we feel are important for everyone to know. We’re excited to present these stories and help you understand why they matter and how they could impact your life.

A New Canada Food Guide

 Last year, Health Canada announced a plan to roll out a strategy to urge Canadians to eat healthy. Despite the good intentions, this plan has drawn the ire of some industry groups. The new strategy could see warning labels and greater nutritional information added to foods like milk and cheese, which could dissuade consumers from eating them despite their health properties. In addition, there is a fear that this proposed action plan will cost $2 billion and not produce the positive results required to justify the hefty investment.

Health Canada argues that these measures will result in fewer Canadians developing chronic diseases like diabetes. These proposed changes will be reflected in a revised Canada Food Guide, which looks to add nutritional information and warnings to the front of packaging instead of the side or back where it currently resides. Currently, they are using focus groups to decide on a new warning symbol that can instantly alert the consumer. The new warning symbol could wind up on the packaging of homogenized milk and sweetened yogurts. Dairy farmers have been vocal in opposition and believe that Health Canada’s fight against fat content ignores the nutrients and vitamins found in many of these foods.

Check out the Federal Food Guide changes article on the website, and stay tuned for more information as this story develops in 2018.

Women and Heart Disease

The Heart and Stroke Foundation of Canada released a groundbreaking report recently which states that women are at a greater risk than men of not having their heart disease diagnosed. Men have been commonly linked to heart disease, receiving a lot of the resources when it comes to detection and treatment. According to the new report and contrary to popular belief, women are five times more likely to die from heart disease than they are from breast cancer.

Men and women experience different warning signs of a heart attack. Unlike men, women could experience unique symptoms like shortness of breath and fatigue. Healthcare professionals need to be more attuned to the symptoms that women could experience and how they express it. Women are at a greater risk of heart disease due to weakened hearts caused by pregnancy, menopause and hormonal changes.

Read the full article on women & heart disease.

Cheerios Feels the Gluten Sting

People with celiac disease or who have children with celiac disease are constantly searching for “safe” gluten-free options. Cheerios was one of those options, but unfortunately, that is changing. CBC News reported that iconic cereal brand, Cheerios, can no longer promote itself as being gluten-free, something it has done for years. The product already sitting on shelves will remain despite the label of gluten-free, but General Mills, the manufacturer, will immediately correct the issue for any future cereal boxes.

Cheerios was first labelled gluten-free in 2016 despite apprehension from the Canadian Celiac Association. The resistance was due in part because General Mills was unwilling to release enough information about its testing practices to satisfy requirements. Cheerios is made from oats, which are naturally gluten-free, but they could encounter wheat, barley or rye during processing. An acceptable result from gluten testing should register less than 20 parts per million of gluten. Cheerios met this mark without satisfying that it was comprehensively keeping its product from contamination. It seems that General Mills has given in and will abide by the standards and practices. For the time being, it cannot safely say that this line of cereals is free of gluten.

Explore the article and learn the details on this announcement from General Mills.

Corporations Tackling Mental Health

In the workplace, where pressure and stress are common, Canada is still figuring out how to best deal with mental health. Some progress has been made but there is still a large mountain to climb, resulting in far too many Canadians having to cope in silence and without resources.

KPMG, a leading Canadian company, created the role of Chief Mental Health Office (CMHO) as part of its mental health strategy. This unique position is held by Dennis Trottier, an auditor who has found success while battling clinical depression. KPMG has been one of the more active companies to embed a mental health strategy into their human resources mission, and to empower their managers to talk to their employees about this important issue.

Learn more about KPMG’s innovation approach to mental health in the workplace by clicking here.

Canadians Need to be Careful with Pain Relievers

It feels completely normal to deal with a headache or sore joint by popping some type of medication containing ibuprofen. These types of pain reliever are available over the counter and can be found inside most of our medicine cabinets. It’s important to know that many people who use ibuprofen and other nonsteroidal anti-inflammatories like Advil or Aleve are likely using them too often. This, based on a recent U.S. study but Canadians need to heed the warning as well, because the message is universal: read the warning label on medication.

If you take medication but the pain persists, it is not a sign to take more medication. You should seek other methods to relieve the pain or consult with a doctor. Health Canada recommends that ibuprofen has a daily maximum recommended dose of 1,200 milligrams. It also recommends that a person should not take the medication for more than seven days in a row. Medical professionals are starting to lobby that certain NSAIDS should not be available without a prescription.

Check out the full story for more information on ibuprofen dosages.


Stories concerning nutrition, exercise and medication are fascinating and important for every Canadian to follow. We hope highlighting these five stories inspire you to follow health in the news more closely, so that you can make informed decisions and understand what the medical community and the federal government are doing to keep you healthy and safe.

low carb sausage meal pans

Healthy Low Carb Sausage Recipes – Meal Planning Ideas

5 Healthy Low Carb Sausage Recipes

Sausages are a wonderful ingredient to use as part of a wide variety of low carb recipes. They come in many different styles and flavours, and are a great source of protein. They are an important ingredient in many Italian recipes, contemporary American recipes, and many other types of cuisine from around the world. In this article, we share five fantastic recipes that use different kinds of sausage as a focal point of the meal, and are great low carb options to work in to your weekly meal plans.

Now, get right to the list of the most common kinds of sausages. We’ll take a look at their different characteristics, and provide an example of a great recipe that you can use them with.

Italian Sausage

Italian style sausages are usually made from seasoned pork and are extremely popular. They are commonly found in either spicy or sweet flavours. Spicy Italian sausages are available in varying levels of heat, from mild to very hot, so always check the label to ensure that you are getting ones that suit your tastes. Italian sausage is a common element in many different pasta recipes, as well as a delicious pizza topping, or tastes great simply grilled and served on a nice, toasty low carb bun with your favourite condiments.

One Pan Italian Sausage Dinner Skillet

This recipe from Vicky at Tasteaholics is an amazing meal full of big flavours that complement the bold taste of Italian sausages. It also has the added convenience of being made in a single skillet, so there are fewer dishes to clean up, which is always a bonus. This recipe is fast and easy to prepare and is the perfect dinner for two on a busy weeknight.

Kielbasa Sausage

This popular sausage type hails from Poland, and is made from pork that is typically smoked and can be served either hot or cold, making it a very versatile sausage for many types of recipes. Kielbasa is a great addition to any cold cut platter or charcuterie plate, and it pairs well with many kinds of cheeses. It’s also a handy way to add some protein to a lunch box that even kids will enjoy (just watch the garlic content, or the kids won’t be very popular at school).

Fried Cabbage with Kielbasa

We found this recipe at, and we echo the sentiments of the author, Kyndra, who says that you’ve got to love any recipe that “contains inexpensive ingredients, is quick to make, and tastes like you’ve spent hours on it.” This recipe definitely hits all of those marks, and is low carb and gluten free to boot. You can have this ready to serve in 30 minutes, and it’s sure to be a big hit each and every time.

Bratwurst Sausage

This is definitely one of our favourite types of sausage. A good ‘Brat’ on a soft low carb bun and smothered in sauerkraut is just about as close to perfection as you can get. Bratwurst is a German sausage made of pork and veal, mixed with a blend of seasonings such as salt and nutmeg, as well as a few others. Bratwursts are usually served either grilled or fried, and are a great addition to any low carb menu.

Bratwurst with Onions and Sauerkraut

Like we said, it’s hard to beat a perfectly grilled Bratwurst that’s topped with sauerkraut, and this recipe delivers on that promise. This particular recipe from the chefs at Atkins does away with the bun, however, and adds onions to the mix to create a fantastic one-pan low carb meal you can have ready in just 15 minutes that is packed with protein and delicious flavours.

Chorizo Sausage

This zesty sausage of Mexican origins, is typically made from either pork or occasionally beef, and is seasoned with a variety of spices and seasonings including chilies and garlic. Chorizo is a popular ingredient in Southwest style recipes since it is often hot and spicy, and works well with the other ingredients that are common in those kinds of dishes.

Easy Low Carb Chorizo Chili Recipe in a Skillet

This incredible recipe for a low carb chili goes the extra mile by using a chorizo sausage that is made from scratch, and tastes absolutely amazing. It’s perfect for all kinds of low carb diets, including paleo and keto, and is gluten free, too. Kim at created a home-run with this recipe, and we’re sure that once you try it, you’ll definitely be including it on many of your future meal plans.

Andouille Sausage

This smoked type of pork sausage is a staple of Cajun and Creole cuisine, and is seasoned from a blend of spices and ingredients that includes garlic, onions, and even wine. While it can be more difficult to find in traditional grocery stores, you simply can’t make jambalaya or gumbo without a nice andouille sausage. It’s got a nice spicy kick that you can use to heat up all kinds of other recipes, too.

Low Carb Cajun Style Sausage Recipe with Cauliflower Rice

With a Cajun style sausage, you’ve got to have a Cajun style recipe to use it in, right? Well, this delicious creation from Jenni at definitely falls in to that category. This flavourful dish combines the spiciness of the andouille sausage with plenty of fresh vegetables, a bold and creamy Cajun sauce, and serves it all on top of a fluffy bed of cauliflower rice. Absolutely delicious!


Using sausages as a main ingredient produces some amazingly flavourful low carb meals that the whole family will love to have as part of your weekly meal plans. In addition to these fantastic recipes, don’t forget about the classic breakfast sausages that we all know and love.

If you’re in the mood for something different from bacon to accompany your morning meal of scrambled eggs, sausages are a delicious way to get some more protein and start your day off right. We hope that you’ve found these recipes inspiring, and that your next meal plan might just include some of these ideas. Happy eating!