Low Carb Mom

Sanity At Christmas: Your Low Carb Strategy

Elizabeth Medwid — Mon, 23 Dec 2024 12:05:02 GMT

If you’ve been through a few Christmases, you might recall the feeling when you get to the end of the season, step up onto your scale, and realize you sabotaged yourself again. It all happens because we put so much pressure on ourselves to create perfect Christmas moments for the whole family, and instead, we give ourselves considerable pain. I’m going to explain where all this pain comes from, especially at a time when we are trying to create and deliver JOY for ourselves and everyone around us. This episode helps you with practical strategies to get through the season feeling good physically and emotionally.

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Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

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What Hurts Us At Christmas, And How To Avoid It

Elizabeth Medwid — Mon, 23 Dec 2024 04:32:48 GMT

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Christmas is exhausting for everyone. It’s especially exhausting for anyone responsible for bringing it to life - for “making it happen,” the annual miracle of things and food you can only probably have once a year.

I knew this before, but I’m especially in tune with it this year, the year of …

How To Start Your Own Bone Collection

Elizabeth Medwid — Tue, 17 Dec 2024 03:54:16 GMT

You know it must be good when companies start trying to sell it to you - even though you can make it for FREE! Bone broth packs a nutritional punch, and if you use it right, it can support your low carb lifestyle and increase your chances of long term success. It’s easy to do… all you need is some practice and a strong system for collecting bones. See the recipe written out in the newsletter when you click the links and subscribe to lowcarbmom.ca. It’s free and oh so valuable!

In this episode, I accidentally say “sternectomy” when I meant “sternotomy.” Luckily for me, I wasn’t performing my own surgery. Suffixes are confusing.

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Subscribe to the weekly newsletter for links to the resources and the meal plan mentioned in this podcast. You can also access recipes and chat with the community for low carb support!

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Website: www.lowcarbmom.ca

Contact: liz@lowcarbmom.ca

Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

Get full access to Low Carb Mom at lowcarbmom.ca/subscribe

Becoming A Bone Collector

Elizabeth Medwid — Mon, 16 Dec 2024 02:14:56 GMT

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It’s delicious, nutritious, and most importantly - FREE! The main reason you’re neglecting this amazingly satisfying low-carb food option is the lack of a system to make it on a regular basis.

I’m talking about bone broth - not the kind of broth you buy at the store in a box, and not the powde…

Cultivate Happiness with l-reuteri yogurt

Elizabeth Medwid — Mon, 02 Dec 2024 12:05:15 GMT

I used to avoid yogurt because I didn’t think the carbs were worth it… but now I do! Find out how and why YOU should start making this delicious tummy bacteria in your kitchen, or at least taking it as a supplement. Find all the links and references here: (See links below if you are listening with a podcast app.)

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Subscribe to the weekly newsletter for links to the resources and the meal plan mentioned in this podcast. You can also access recipes and chat with the community for low carb support!

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Website: www.lowcarbmom.ca

Contact: liz@lowcarbmom.ca

Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

Get full access to Low Carb Mom at lowcarbmom.ca/subscribe

Start Cultivating Happiness... in your gut!

Elizabeth Medwid — Sun, 01 Dec 2024 23:41:44 GMT

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Do you want to feel happier in 7 days, without triggering an insulin response? Blend bio-hacking with kitchen witchery, and add a pinch of mad scientist; the result is a delicious creamy cross between greek yogurt and sour cream. It’s delicious, feels luxurious, and offers hormonal benefits t…

Your Personality Is Making You Fat

Elizabeth Medwid — Tue, 26 Nov 2024 01:06:10 GMT

Does your agreeable personality trait get in the way of your diet? This podcast episode can help. Find all the links and references here: (See links below if you are listening with a podcast app.)

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Subscribe to the weekly newsletter for links to the resources and the meal plan mentioned in this podcast. You can also access recipes and chat with the community for low carb support!

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Newsletter: ketosupport.substack.com

Website: www.lowcarbmom.ca

Contact: liz@lowcarbmom.ca

Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

Get full access to Low Carb Mom at lowcarbmom.ca/subscribe

Stop Being Agreeable. It's ruining your health.

Elizabeth Medwid — Mon, 25 Nov 2024 01:36:31 GMT

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Your Personality Is Making You Fat

Since I went on hiatus with my heart surgery, I have come in contact with more strident health and nutrition advocates, usually touting the mainstream nutritional narrative. As an agreeable person, I am easily persuaded to consider other viewpoints and take o…

"Fiber Fable"

Elizabeth Medwid — Mon, 26 Feb 2024 12:04:06 GMT

This episode answers a question from a subscriber: “what about fiber?” I explain why I don’t bother worrying about fiber anymore, and how much plant-based food you might end up consuming on a low carb diet. Can you eat veggies and stay in ketosis? Listen to learn some different valid approaches.

Find all the links and references here: (See links below if you are listening with a podcast app.)

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Subscribe to the weekly newsletter for links to the resources and the meal plan mentioned in this podcast. You can also access recipes and chat with the community for low carb support!

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Newsletter: ketosupport.substack.com

Website: www.lowcarbmom.ca

Contact: liz@lowcarbmom.ca

Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

Elizabeth is a Canadian podcaster, web designer and mom who finally cracked the keto enigma in the summer of 2022. Since then, she has lost 90lbs, improved her blood pressure, and dropped a few pant sizes. You can also find her on the comedy fiction podcast Hello, Smileton! Subscribe on HelloSmileton.com.

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The Fantastic Fiber Fable

Elizabeth Medwid — Mon, 26 Feb 2024 02:17:40 GMT

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Stuck on a question? Call a friend!

It was my pleasure to meet a subscriber last week to talk about my experience with the low carb diet. One question came up that I didn’t answer well enough. (If you want to have a chat with me, I’m on the Telegram app, and we can arrange a time by email. liz…

"VO2 Max"

Elizabeth Medwid — Mon, 19 Feb 2024 22:09:33 GMT

After performing a modified VO2 Max cardiovascular test, I was prescribed a new medication. Let’s discuss how medications can impact your progress on a low carb or keto lifestyle. What are the side effects of a beta blocker? How can the introduction of a medication impact weight gain or weight loss? What can you do about it in the short term and in the long term?

Find all the links and references here: (See links below if you are listening with a podcast app.)

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Subscribe to the weekly newsletter for links to the resources and the meal plan mentioned in this podcast. You can also access recipes and chat with the community for low carb support!

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Newsletter: ketosupport.substack.com

Website: www.lowcarbmom.ca

Contact: liz@lowcarbmom.ca

Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

Get full access to Low Carb Mom at lowcarbmom.ca/subscribe

Does Anybody Here Take Medication?

Elizabeth Medwid — Mon, 19 Feb 2024 16:15:29 GMT

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N=1 How Medication Changes Things

When I ask this question, “Does anybody here take medication,” I’m of course trying to deflect from the serious issues we are all mitigating with our commitment to reduced carbs by reminding you of your youthful love for all things Kinks, including that track …

Crunchy Peanut Butter Pudding

Elizabeth Medwid — Wed, 14 Feb 2024 13:05:10 GMT

This isn’t a peanut butter-free recipe, but it is a more satisfying and healthier dessert for when you find yourself in need of that peanut butter fix. It’s super easy to whip this up - no cooking required. This sets in your fridge in a few hours, and keeps for several days of hearty snacks or desserts.

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Makes 5 servings.
Calories: 110
Fat: 8 g
Net Carbs: 2 g
Protein: 3 g

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1 3/4 cup almond milk
4 tbsp chia seeds
2 tbsp basil seeds
1/2 tsp vanilla
4 tbsp peanut butter
2 tbsp Caramel Sauce

Garnish - add to each serving
1 tbsp sugar free chocolate chips
1 tsp cacao nibs

Using your immersion blender, combine the almond milk, chia and basil1 seeds, vanilla, peanut butter and caramel sauce.2 Divide the pudding into your serving dishes, cover with plastic wrap and refrigerate for 3+ hours. The pudding will thicken as the chia and basil absorb moisture from the milk.

Just before serving, top each individual pudding with chocolate chips and cacao nibs. This is optional, but I find the chocolate chips are better when added fresh, and the nibs give a fantastic crunch. 3

Tip: You can modify the flavor profile by adding one or more of your favorites, such as cinnamon, allspice, nutmeg, chocolate, coffee. Get creative, and satisfy your tastebuds!

Thank you for reading Low Carb Mom. This post is public so feel free to share it.

If you don’t have basil seeds, add 4 tbsp chia seeds. You need more chia seeds to replace the same amount of basil seeds because the basil creates a thicker pudding.

This caramel sauce is useful in several recipes, and you usually have leftovers in the fridge. It makes many keto desserts even more spectacular, so do give it a try!

If you don’t have the nibs, chop and add 1 tbsp nuts to give a similar crunch.

Creamy Jalapeño Sauce

Elizabeth Medwid — Tue, 13 Feb 2024 12:05:16 GMT

I love adding heat to my meals! Spicy food used to overwhelm me, but now that I’m low-carb, my tolerance has increased. I actually think hot food helps me feel more satisfied with my meals. I use this development to help me stay on track with my calorie goals - and it works.

Use this sauce on any meat, including pork, chicken, beef (steak, meatloaf, meat…

"Butter Boobs"

Elizabeth Medwid — Mon, 12 Feb 2024 16:09:32 GMT

Stop asking “why won’t they keto with me?!” and instead, create lots of delicious keto meals! Freeze your leftovers using a vacuum sealer so you stop wasting food. Listen to hear all the incredible benefits of this wonderful tip. No wonder it’s one of my foundational keto lifestyle tips!

“Butter Boobs” came up in a YouTube video resource for this week, and apparently it’s real! Find all the links and references here:

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Subscribe to the weekly newsletter for links to the resources and the meal plan mentioned in this podcast. You can also access recipes and chat with the community for low carb support!

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Contact: liz@lowcarbmom.ca

Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

Get full access to Low Carb Mom at lowcarbmom.ca/subscribe

Mocha Nog Breakfast

Elizabeth Medwid — Sun, 11 Feb 2024 17:21:28 GMT

Adding egg to morning breakfast beverages is what finally converted me to drinking my breakfast. Otherwise, I felt like liquids were a waste of macros! The added egg and butter make this mocha super satisfying, so you can enjoy your chocolate, and then wait comfortably for your next meal.

This version of a mocha is quite bitter, so add erythritol or stevia drops to taste. Feel free to use cocoa powder in place of the chocolate, if that is what you have on hand. Add it in the “egg” step so you can blend it with the immersion blender.

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Makes 1 serving. 
Calories: 290
Fat: 25g
Net Carbs: 3g
Protein: 9g

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1 cup almond milk
1 shot espresso
Pinch salt

10 g dark chocolate
1/2 tbsp butter

1 Egg
1 tbsp cream
1/2 tsp vanilla

Stevia drops to taste
Erythritol to taste

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Add the almond milk, coffee and salt to a small sauce pan and bring to a light simmer.

While it is heating, add your chocolate and butter to a small microwavable bowl and microwave for 30 seconds.

While that is happening, put your egg1, cream and vanilla in your immersion blender or single serving blender, and whip it together until it is creamy.2

Turn the heat, and while whisking, add the chocolate and butter from the microwave into the milk. Turn the heat back on low, and while whisking, add the egg mixture into the milk. Whisk continuously while the liquid comes just to a slight simmer, and then keep whisking until the mixture thickens. Do not over-boil.

Test the flavor, and add sweetener as needed. I added some stevia drops and erythritol until I liked the flavor.

Idea: Leave the coffee out, increase the almond milk by 1/4 cup, and add a cinnamon stick or ground cinnamon to the almond milk for a Mayan experience. Kick it up an extra notch by adding some cayenne pepper for a spicy cocoa. At 3g carbs, you can really love your chocolate!

If you omit the egg (why?!?), check your macros and increase the butter and cream a bit. This will help you feel more satisfied until your next meal, and can also help you stay in ketosis.

This is where you can add the cocoa powder, if that is what you have on hand.

How To Keto For One

Elizabeth Medwid — Fri, 09 Feb 2024 13:04:12 GMT

Resisting the "Bliss Point"

Elizabeth Medwid — Mon, 05 Feb 2024 10:15:15 GMT

Food manufacturers are so well aware of the addictive nature of some foods that they use it to achieve what they call the “bliss point” in their products. While we don’t understand everything about how processed foods impact us differently from whole foods, it is clear they have a big impact on us psychologically and physically.

We can use the food addiction model to interrupt destructive eating behaviour. This is just one of the tools I have found work for me, and I hope these resources help you too. Find all the links and references here:

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Newsletter: ketosupport.substack.com

Website: www.lowcarbmom.ca

Contact: liz@lowcarbmom.ca

Low Carb Mom is a keto support publication with weekly tips, resources, meal plans, and recipes. Subscribe if you want encouragement on your keto journey sent to your email.

Get full access to Low Carb Mom at lowcarbmom.ca/subscribe

Shepherd’s Pie

Elizabeth Medwid — Sat, 03 Feb 2024 19:53:14 GMT

Shepherd’s pie is comfort food to banish the chill of a cold day and remind you of childhood family dinners. This savory casserole is packed with aromatic flavors, and boasts a luxurious thickened sauce.

For variety, you can change the types of cheese in the cauliflower, replace the red wine with beef broth, and choose fresh herbs in season. Slight mod…

Use the Addiction Model To Curb Carb Cravings

Elizabeth Medwid — Fri, 02 Feb 2024 12:12:27 GMT

The podcast for this week comes out on Monday. Subscribe now:

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Love it, or Addicted to it?

It’s strange to think about food as an addiction because unlike with other addictions, we can’t completely stop consuming it. Whether it’s a perfect fit or not, the addiction model can help us understand when a food craving is psychological.

Here’s one common behavi…