All posts by Jeff Fidler

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!

low carb jerky recipes

Make Your Own Jerky with Meat, Fish and More

How to Make Your Own Jerky from Beef, Turkey, Fish, and More

Jerky is a favourite snack of low carb dieters everywhere. It’s high in protein, convenient, portable, and available in a huge range of flavours and styles. However, many people shy away from jerky as a snack since so many of the typical store-bought varieties contain added sugars and carbs. Fortunately, jerky is easy for you to make yourself at home, allowing you to completely customize the ingredients to ensure that your jerky is low in carbs but big on flavour. In this article, we’ll help guide you through the different kinds of meats that you can use to make jerky, as well as explain how to achieve certain flavours, and what common methods you can use to make it in the convenience of your own kitchen.

For starters, let’s take a look at some of the most popular meats that people use to make jerky, and how their taste and textures are different.

Popular Meats to Use for Jerky


Undoubtedly, beef is the most popular meat that is used to make jerky. It’s an excellent choice to work with as it is extremely common and has a great base flavour and texture for this type of food. As you’d expect, the quality of the beef you use will determine how good the jerky will be, so make sure you choose lean, fresh beef to get the best results. A popular choice for a cut of beef to use for jerky is a nice flank steak, but you could also use brisket or another cut that has low fat content. Look for cuts with less marbling to ensure the fat content is as low as possible.


Another popular meat for jerky is turkey. Many people prefer the lower fat content of turkey, but it also has a milder flavour than beef, so depending on what your desired flavour is, it may be a better choice. This is a fantastic way to use up those turkey leftovers after big holiday dinners like Christmas or Thanksgiving, and can be seasoned in many different ways to boost and accentuate the milder flavour of the meat.


There are plenty of different types of fish that can be used to make jerky, but the most popular choices are salmon, trout and tuna. Fish is extremely healthy and a great source of protein and fatty acids. Fish jerky is often flavoured using sweeter marinades like teriyaki, but is equally good when flavoured with spicy or smoky ingredients. Smoked salmon jerky in particular is an absolutely wonderful taste experience that is a favourite of jerky lovers all over the world.

Other Meats for Making Jerky

Jerky isn’t just limited to those meats, however. You can make it from nearly every kind of meat you can imagine, from boar and bison, to snake and alligator. Here is a great list of 17 different types of meat that you can make jerky from. The next time you feel inspired to make something completely new and unusual, try experimenting with some of these ideas to make some jerky that’s definitely out of the ordinary.

Marinades and Sauces for Jerky

Jerky flavours come in a very wide range, and you’ll find different variations to suit virtually any flavour preference that you may have. Some are bold, others are mild, some are sweet, others are spicy, but they’re all delicious. Here are some of the most common and popular jerky flavours you can try.

Sweet Jerky

If you like a sweeter taste to your jerky, you may want to try a marinade like teriyaki or honey garlic, or create your own. It’s important for low carb dieters to be careful with sweeter sauces and marinades, as they can contain high amounts of sugar. Fortunately, there are plenty of low-sugar and sugar-free marinades available for low carb dieters to use for making homemade jerky. For example, this sugar-free Teriyaki sauce from Seal Sama has a great flavour, and will definitely produce a great tasting teriyaki jerky.

Spicy Jerky

Whether you like just a little heat or a lot of it, there are countless options for spicy marinades to use for making jerky. While many spicy sauces and marinades are inherently low in carbs, there are still some that you’ll need to be wary of as they may contain added sugar. Check the labels carefully to be sure, or make your own spicy marinade using your favourite low carb hot sauces. Here’s a great list of hot sauces that are perfect for low carb dieters.

Smoky Jerky

The best way to get a smoky flavour in your jerky is to actually smoke it. If you have a smoker or a barbecue that is capable of smoking, then you’ll get best results if you use that to finish your jerky. Hickory is a popular wood used for smoking jerky, and it has a great flavour that really accentuates the flavour of the meat. You can also use maple or mesquite for some different smoky flavours to try. If you don’t have the ability to actually smoke the jerky, there are flavours you can add to your marinade that simulate a smoky taste. As with any other flavour or marinade, be sure to check the bottle of liquid smoke flavouring to make sure it doesn’t contain sugar or other added carbs.

How to Make Jerky at Home

Making jerky at home is actually quite simple, and can easily be done in the oven. The key to making great jerky is patience. The marinade needs a good amount of time to really soak in to the meat, and the drying needs to be done in an oven low and slow to get the best results. Here are the basic steps to making jerky in your oven.

1 – Slice the meat into long, thin strips and place them in your desired marinade to soak.

2 – Marinate the meat strips in the refrigerator for no less that 4-5 hours and up to a full day to ensure complete saturation of the flavours in to the meat.

3 – Preheat the oven to a very low setting. Under 200ºF is essential, and around 160º is best.

4 – Remove the jerky from the marinade and use a paper towel to absorb any excess sauce from the meat strips. They should be somewhat dry before going in to the oven.

5 – Hang the jerky on bamboo skewers on the oven racks and place a foil-lined pan underneath to catch any errant drips from messing up your oven.

6 – Bake the jerky for at least 4-6 hours, depending on the thickness of your strips. This may take as long as 12 hours for thick jerky, or if your oven temperature is lower than 160º.

Check in occasionally until the jerky has a firm, but not hard or crispy, texture. A good way to test is to remove a strip and bend it. It should be dry to the touch and crack slightly when bent.

Once you’ve achieved the desired texture and consistency, your jerky is ready to remove from the oven and start enjoying.

Be sure to keep any leftover jerky refrigerated or in a cooler at all times.


As a snack for low carb dieters, jerky is simply perfect. It’s got everything that low carb dieters need, and tastes absolutely delicious. Once you start making your own jerky at home, we’re sure that you’ll have a lot of fun experimenting with different flavours and other types of meat to discover your own unique combinations. We certainly hope that you’ve found this article helpful.


zoodles low carb noodles

Zoodles – Low Carb Noodles – Recipes & More

All About Zoodles: What are they and how do you use them?

Pasta lovers, we have some great news for you! If you’ve never heard of zoodles before, prepare to be surprised. Made entirely from zucchini, zoodles are the perfect low carb noodle alternative that can be used in virtually any pasta dish that you can imagine. In this article, we’ll explain some of the different ways you can make zoodles, as well as provide a couple of delicious recipe ideas to try.

As we’ve discussed in our previous article, Tips for Making Delicious Pasta Meals the Low Carb Way, there’s no reason that low carb dieters need to avoid pasta as part of their meal plans. There are plenty of options available for low carb noodles, but with zoodles you also get the benefits of a pile of nutrient-rich vegetables as well.

How to Make Zoodles

There are three basic methods that are commonly used to make zucchini noodles. First, you can simply use a standard vegetable peeler to create long, flat strips of fresh zucchini noodles. While this may work fine at producing a nice pile of zoodles, it’s definitely not the fastest method, especially when you need to prepare a larger meal. To create a lot of zoodles in less time, you can use a kitchen mandolin to speed up the process. In addition, since mandolins allow you to adjust the thickness, you can customize your style of zoodles much easier than with a hand-held peeler.

The third common method of making zoodles is to use a spiralizer. Here’s a great article from that reviews 5 fantastic kitchen spiralizers, and outlines the different accessories that allow you to create multiple styles of spiraled vegetables. Using a spiralizer produces a much longer zoodle if you want a more ‘spaghetti’ style format to use for your pasta meal. Regardless of what tool you use to create your zoodles, they will all taste the same, so it really comes down to your personal preference.

How to Cook Zoodles

Once you have your zoodles ready, there are a few different ways you can cook them depending on the type of recipe you will be using them in, or how you prefer them to taste. Here are the most common ways to prepare zoodles for a wide variety of meal types and recipe styles.

Raw Zoodles

Sometimes, the best way to cook your zoodles is to not cook them at all! Fresh, raw zucchini noodles are crisp and delicious, and are a fantastic way to make cold pasta salads in a new and exciting way with very few carbs and lots of flavour. You can also top cold zoodles with any of your favourite hot pasta sauces for a different kind of pasta experience.

Fried or Sautéed Zoodles

Frying or sautéing your zoodles is a great way to prepare them, and allows you to add extra seasoning or flavour in the form of oils, such as olive oil or avocado oil, and a sprinkle of salt or vegetable seasoning. The key to preparing zoodles this way is to keep the time short. If they are heated for too long, they become mushy, so pay close attention to the zoodles as they cook, which usually only takes about 2 minutes.

Boiled Zoodles

Another way to prepare your zoodles is to boil them just like any other type of noodle. Just like frying and sautéing, you’ll want to keep the time very short to avoid ending up with a pile of mush. Really, all you’re doing is heating them up, so all you need is about one minute of time in boiling water. Then, simply drain and serve as you normally would.

Delicious Recipes Using Zoodles

Now that you’re a zoodle expert, we thought we’d share a couple of tasty recipes that you can use to try out your skills. These healthy zoodle creations are easy to make and taste absolutely delicious. Give them a try as part of your next meal plan!

Zucchini Noodles with Mini Chicken Feta and Spinach Meatballs

Wow! This recipe is an amazing mix of flavours and textures that is a real culinary adventure. Jessica at hit it out of the park with this creation, which is an absolutely perfect example of how zoodles can work to create a truly unique and tasty low carb meal. It’s loaded with protein, vegetables, and big flavours.

Spicy Sesame Zoodles with Crispy Tofu

If you’re a lover of all things spicy, then Lindsay over at has created a recipe that is sure to bring the heat! This delectable zoodle recipe combines a thick and spicy sesame peanut sauce with crunchy raw zoodles to create a marriage of opposites that works amazingly well. The addition of crispy fried tofu further adds to the experience and keeps the carb count low.


Well, there you have it! Next time you cook up some of your favourite pasta sauce, or are looking for a new twist to put with an Asian stir fry, give zoodles a try. It’s a simple and easy way to incorporate more vegetables in to your pasta meals, and cut out even more carbs. We’re sure that you’ll love using zoodles in all kinds of creative low carb recipes. We hope you found this article helpful!

5 low carb cookbooks

5 Low Carb Cookbooks That You Will Want

5 Amazing Low Carb Cookbooks You Need to Own

No low carb kitchen would be complete without a set of fantastic cookbooks to help you craft a diverse meal plan full of delicious recipes and healthy foods that the whole family will love. Of course, once you start scanning the cookbook shelf at your local bookstore or online shop, you may find yourself lost in an endless pile of books and not much clarity on which ones are worth picking up.

We’ve simplified your search for great low carb cookbooks by listing 5 of the best by some of the most trusted authors in the world of low carb eating.

In this list, you’ll find cookbooks for a variety of different cooking styles, including recipes that are fast and easy, some that focus on a short list of ingredients, some that keep things simple with slow cookers, and more.

We’ve found these cookbooks to be easy to follow and packed with delicious, healthy recipes for low carb and keto dieting lifestyles.

The Easy 5-Ingredient Ketogenic Diet Cookbook by Jen Fisch

This cookbook is incredibly popular right now, and with good reason. With just 5 ingredients, these recipes fit the keto and low carb lifestyle and are absolutely delicious. Author Jen Fisch has pulled together a fantastic resource that is perfect for people just getting started on the low carb or keto diets by keeping things simple without sacrificing taste or health value. Even experienced low carb and keto dieters will love the recipes in this book, and it will definitely become one of your favourite places to go for quick and easy meal ideas.

The New Atkins for a New You Cookbook by Colette Heimowitz

It’s hard to argue that Atkins is an authority in the world of low carb. As the most well-known low carb brand and diet plan, Atkins has a reputation of providing quality products, healthy living tips, and great recipes. In this cookbook, author Colette Heimowitz has gathered together a fantastic collection of 200 fast and easy low carb recipes that are on the table in 30 minutes or less. You’ll find ideas for any meal of the day as well as tons of snacks, appetizers, and desserts that are sure to be a big hit with your family.

Keto One Pot Wonders Cookbook by Elizabeth Jane

If you love the ease and convenience of one-pot cooking, then this cookbook is for you. These 50 recipes from author Elizabeth Jane are all keto-friendly, and cover a wide range of cuisine styles to bring lots of exciting flavours to your table. In this book, you’ll find stews, stir frys, baked casseroles, ribs, soups, and many more. These recipes aim to keep things simple and easy, and focus on fresh and healthy ingredients to produce amazing meals that will definitely satisfy you and your family.


The Big 15 Ketogenic Diet Cookbook by Megan Flynn Peterson

You’d never guess that 15 simple ingredients could produce hundreds of different meal variations, but this incredible cookbook by Megan Flynn Peterson proves that you definitely can, and the results are amazing. This cookbook includes 150 recipes and 300 different variations that bring the carb count down or the fat content up, depending on what stage of the low carb or keto diet you are in. Choose from tasty classics like BLT wraps, or explore interesting new creations like cauliflower pizza to add some unique flavour experiences to your meal plans.

Easy Low Carb Slow Cooking by Robin Donovan

We love our slow cookers, and the convenience that they bring to the kitchen. It’s always nice to come home at the end of the day to find that dinner is already prepared and ready to serve. These recipes are easy to follow, and amazingly satisfying meals for low carb, keto, and paleo diets. Author Robin Donovan pays close attention to making these 125 recipes healthy, fast to prep, and extremely delicious. With recipes like Bacon-Wrapped Chicken, Thai Red Curry Beef, and Chocolate Macadamia Nut Cheesecake, you’ll definitely see lots of smiles around the table when you serve up these meals.

Meal Planning Tips and Advice

Now that you’ve got all these amazing low carb recipe ideas, you may be feeling a bit overwhelmed in trying to figure out where to fit them in your weekly meal plans.

We suggest checking out our article on Tips and Tricks for Low Carb Meal Planning to help you put together a meal plan that is easy to follow and includes a wide range of healthy foods like those found in these cookbooks.


It’s always helpful to have lots of different options to select from when you are crafting your weekly low carb meal plan, and with these cookbooks in your kitchen, you’ll have hundreds of healthy, delicious, and easy recipes at your fingertips. Each of these books delivers plenty of advice, tips, and tricks to save time, customize flavours, and more.

If your low carb recipe archive is getting boring and repetitive, we’re sure that you’ll find the meals contained in these cookbooks to be exactly what you need to inject some fun and excitement back in to your healthy eating habits. We hope that you are inspired to give some of these a try as a part of your low carb lifestyle.