Ultimate Keto Diet Grocery List
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- เผยแพร่เมื่อ 1 มี.ค. 2020
- Get the Highest Quality Electrolyte euvexia.com . Low carb keto grocery list perfect for beginners and people who have been on keto for awhile. This grocery list will make it easy to meal plan and grocery shop for keto diet-approved foods. While this list is for people starting keto, people who have been on keto for a while may find a few foods that they can eat too. While this is a list you will also learn why you want to consider these foods.
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Welcome to Keto For Beginners by Dr. Sten Ekberg; a series where I try to tackle the most important health issues of the day in a natural and safe way. If you have suggestion for the next topic leave your comment below. Remember to make your comments positive and uplifting even if you disagree with something that was said by me or others.
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🌿 This is a Holistic Health Channel that focuses on all aspects of Natural Holistic Health and Wellness featuring Olympic decathlete and holistic doctor, Dr. Sten Ekberg with Wellness For Life. Learn to master holistic health, stay healthy naturally, live longer and have quality of life by learning how the body really works. Doctor Ekberg covers and explains health in an easy to understand way. There will be health tips like how to lose weight, what to eat, best nutrition, low carb diet, cold hands & feet, holistic health tips, pain relief, lower blood pressure, reverse diabetes naturally, reduce stress, how to exercise, thyroid issues, keto diet explained, brain health tips, stretches & more from a real doctor.
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Dr Sten Ekberg
Wellness For Life
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THANK YOU FOR WATCHING, COMMENTING, SUBSCRIBING & LIKING. Let us know if you have any health questions in the comment section below the video. The goal of this channel is to educate you in easy to understand terms on what true holistic health is.
All clips used for fair use commentary, criticism, and educational purposes. See Hosseinzadeh v. Klein, 276 F.Supp.3d 34 (S.D.N.Y. 2017); Equals Three, LLC v. Jukin Media, Inc., 139 F. Supp. 3d 1094 (C.D. Cal. 2015).
Typical legal disclaimer (doctor occupational hazard): This is not medical advice, nor can I give you medical advice. Sorry! Everything here is for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any particular health issue or condition. Nothing here should be construed to form an doctor patient relationship. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Wellness For Life and Dr. Sten Ekberg are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I may earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos!
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If you are just getting started on keto and want more tip on being successful watch more of the Keto For Beginners Series: th-cam.com/video/ykPdkd5ALGc/w-d-xo.html
Wanting to get MCT oil for the first time. Can you recommend a brand or other info about what to look for?
Thank you so much fo a great shopping list
@@underneathyourfeet6938 get the organic MCT at Costco!
DarthNoshitam
Thanks for the tip. We don’t have a Costco! 🥴🤣
I am very allergic to avocado,Why ???
I just thought of a great sweet snack. Especially, if you're wanting a chocolate something w/o the extra sugar. Melt an 85% Cocoa Lindt bar in the microwave for 15 sec. Stir after three, 15 min. intervals until smooth. then add 1tlb of coconut oil. Stir until smooth. Line a cookie sheet with waxed paper. Place pecans on waxed paper & pour melted chocolate over pecans. Sprinkle with unsweetened coconut. Enjoy.🙂
Oh wow! Im going to try this! Sounds delicious!
What good is that chocolate if it contains toxic lead.
lindt has soy
I THINK U MEANT 15 SEC THE 2ND TIME AS WE AS THE FIRST. NO?
Microwave? Better get rid of it.
Summary:
Meat: beef chicken fish sardines tuna
Frozen or fresh vegetables broccoli cauliflower spinach peppers cabbage avocado Tomato lettuce cucumber
Fats: butter, olive oil, coconut oil, mtc oil
Dairies: cheese ,sour cream, yogurt butter
Salami ham sausage
Nuts and seeds
Eggs
Condiments : mustard, mayonaise, hot sauce
Coffee tea , herbal tras
Nut butters
Shreaded coconut unsweetenned
Coconut powder
Bitter chocolate 80%cacao
Stevia soda
Thank-you for the list. Very helpful.
It may not be your style, but personally I’d LOVE to see a “what I eat in a week “ video! My husband and I are truck drivers in the beginning of our keto journey and we absolutely love your videos! Thank you so much for all of the effort you put into educating us in a clear and compassionate way!
I think many of us have suggested a Sten Ekberg eats at home or goes shopping special episode.
He did make that video after all. Have you seen it?
@@mauricericher3816 which one?
@@nichegoseberazdvatri Sten shows us what he eats.... It's a good one.
I love sardines. My favourite recipe: Fry red onions, add some yellow peppers, broccoli and kale for a few minutes and season to taste. Drain the sardines, add a bit of lemon juice and vinegar and mash it up a bit. Then put the sardines over the cooked veggies. It’s low carb and really really delicious.
Thank you Christa Wild for sharing and helping others. That sounds wonderful.
This sounds yummy! Got toctty!
I love sardines too. Will be trying your recipie.
That takes some time, and, as Dr Ekberg mentioned in his videos, i like to go to sardines if i feel hungry for a quick fix: cut half an onion in small cubes, little bit of mayo, drain little bit of oil and mix it. That's it, quick and tasty.
I've never eaten sardines but will try your recipe. Much appreciated Rosemary Perth Western Australia (70 yrs)
My mother has always ate sardines as a snack. I always thought it was a bit odd and gross. I should have known mom is always right 😁.
My dad, too!
I love sardines
In addition, my MUST HAVE are beef bones, grass fed and grass finished. I get them from our local farmer’s market. They are really inexpensive. I cook them in a crockpot from 24 to 48 hours. The amount of meat that comes out of them are extra bonus. As soon as my bone broth is half-way, I make another batch. The broth are good to break my fasts and as a base for many low carb recipe. Happy healthy eating, everyone!
wow im a bit jealous that u can get good bones. Where i live i cant get ur quality bones. Bonebroth is the best.
I really like the old style hand written board, along with the concise non technical explanations. It helps retain information much more than digital displays.
Favorite keto meal: omlette with sliced avocado, feta and smoked salmon - hot sauce on top.
Thank you Frank Woodbery. That sounds wonderful. I had an omelet yesterday for breakfast.
Thank you Frank. Sounds delicious!
Yum!
I wish! I'm allergic to avocado ,and not sure why,cuz I've never had any other allergies in my life and I'm 58yo
Yes! I always put something tangy/salty on my omelette a like feta or sundries toms. So yummy!
You can also freeze avocado. Just dip them in a mixture of olive oil and lemon juice. Pretty and green!
Thank You loveleroy3. Great Tip. 😄
Great stuff. Do you chop them up first?
What a game changer!
When I get sardines in extra virgin olive oil, I use it in salad, just dump the whole can with the oil in the salad and add vinegar.
Wifey does the same; absolutely delicious!! 😋
I already add sardines but hadn't thought of putting whole contents of can on salad. Thanks!
I visit this channel often to remind myself of which foods are good and what to avoid. Being slender all my life, I never thought too much about my diet until lately at 65 years old. Good that I can be allowed extra carbs as low sugar multi-grain and rye bread and potatoes I can't give up. I cut out the rest of the bakery section. I used to love donuts, cream pies, and cheese cake. I gave up ice cream when I could finish a half gallon of mint chocolate chip in one sitting. I switched to vanilla yogurt until I found out about the sugar in it. Plain yogurt isn't that bad when I add berries. I was shocked to find how much sugar and junk is in our food. I always loved avocado sandwiches with cheese and tiny amounts of ham, hence not giving up bread. Truly eating well isn't as pricey as I once thought it was. Thanks for your many videos.
Black and green olives are wonderful, stevia in coffee is great if cinnamon & teaspoon of pumpkin purée is added. Roasted radish tastes just like potatoes, spaghetti squash is also wonderful with butter - pepper - salt - onion powder.
I'm amazed how you can explain things in such a positive and simple way. Until recently, I haven't paid so much attention to what I was eating because I thought "I'm young so I can eat everything and my body will be fine". But that's the trap of being young, because you think that you'll be invincible forever and that's not true. You always get what you give.
So when I started to learn about eating healthy and actually eat healthy, I was amazed how much my world changed, literally. Now I can't stand all the toxic "foods" I used to eat and viewed as healthy. The hardest part is that you have to dedicate some time to actually learn about all this and your channel makes it so much easier for me. Thank you
You are exactly right about the Sardines, my wife eats them, I would not, until I tried the Costco Sardines. I put the Sardines in my salad with organic olive and Balsamic vinegar, it tastes GREAT.
These are the BEST sardines. People that hate sardines like these ones
Forever grateful to have stumbled across your internet channel,my life has had a paradigm shift.God bless you.
I put green avocados in a brown paper bag and close it. It helps to rippen them faster. I make sure to put the bag in a conspicuos place so I don’t forget to check it everyday and when the avocados are soft I put them in the fridge. If you don’t have a brown paper bag you can wrap the avocados in newspaper.
You an excellent teacher. I like that you speak slowly and clearly, giving all of us time to absorb the information.
This was just in time for me Dr. Stan - I really appreciate it. Cheers from Trinidad & Tobago!
Thank you so much for all of your videos there’s not one that hasn’t given me great information and keeping me inspired doing the keto lifestyle. You were so knowledgeable and the way you in form with your information is so clear. Thank you
I'm in love with this presentation.
Thank you so much
I'm really lucky that I live in Greece! I can find all these on a street market! Fresh small fish, fresh vegetables, extra virgin oil, feta cheese, yogurt, nuts etc. Thank you very much for your interesting videos, they made me understand lots of things!
I live in cyprus same😁👍🏾
Que benção essa facilidade. Aqui no Brasil não são tão frescos os queijos, sementes e azeites.
UK and Hungary same lol
You are very lucky!
@@TamasLukacs-ltommie fresh small fish? No! Hungary hasn't got any sea! UK hasn't got any sunshine. Only import (brrrr) 🍅 and vegetables.
My low carb diet
Morning food: 5 eggs and half avacado mixed together and 4 slice of wheat bread for sandwiche
Evening time: large potion of chicken thigh with hot sauce 40g of almonds
Wheat bread? That’s not low carb…
Thank you so much Dr Ekberg, I really really enjoyed listening to you and taking in what you have said. It’s really really helpful and useful too. Please stay safe and well too xxx Mags
I love this man. His content is fantastic and he is helping me change my life for the better.
Additions to the list: pine nuts, brazil nuts, hemp seeds. All very low in carbs. Also cod liver (I buy an icelandic brand sold in Canada). It contains cod liver in its own oil. Good with boiled eggs. Among eggs, duck eggs and quail eggs are also tasty. Duck eggs are my absolute favourite.
If you like Chinese food, tons of keto-friendly greens are sold in Chinese grocery stores (bok choi, gailan, mustard greens, chinese spinach, sprout soy beans). They need to be cooked.
I have also discovered that some root veggies are very low carbs, e.g. rutabaga, daikon radish, and turnips. Plus don't forget mushrooms.
Pine nuts are actually a Seed and are High in Omega 6 and quite inflammatory.
Also High in Oxylates
I’ve heard cod liver is full of toxins. How often it is ok to eat?
Once again a great presentation. Thank you very much.
Great video my brother was asking for advice as he’s just starting out, you made it really easy for me as I can just forward this to him.
Perfect .. this is the way I started and still use this method .
Cheers Dr Sten Ekberg
Thank you so much for helping me to begin my new Keto diet. You have inspired me so much that i havd started a Kato Journal containing all your videos. I now understand so much and can refer to my Journal. Im PUMPED DR.EKBERG!
I wish I saw it before I went to the store couple hours ago 😅 Thank you dr. Sten, great video and format as always!
I'm diabetic and IR, Gonna do this tomorrow and hope to get off the insulin, lose some of the weight I've packed on with Insulin, and feel alot more healthy, say a prayer. I just crave sugar right now.
Thank you, thank you, thank you. An excellent video. Just what I have been looking for as I begin my Keto journey
Thanks Dr Ekberg. Great information and as always very organized. I love your videos and never miss one new video. I think coconut flour and avocado oil should be on the list. I know baking with coconut flour is tricky but is is very convenient to have it.
Thank you so much Dr Sten! Keep sharing! God blessed you!
I really enjoy all of the videos by Dr. Ekberg... They are so informative, given in a manner that is comprehensive and easy to follow. And it totally helps that his voice is smooth like butter... Lol!!
Thank you! I love sardines in mustard sauce on top of a salad with olive oil/ACV. Delicious combination.
Dr Ekberg: thank you for all you do. I'm an avid binge-watcher of your videos. I'd like to suggest to fellow health champions regarding sardines... Empty the can and rinse, do not discard the bones, and add to a bowl with a few cans of tuna or salmon (more of these than the sardines) and make fish patties. Bind them with egg (less than usually bc you are not using bread crumbs- or sub nut flour if desired but not required) and shaker style parm cheese, desired spices. Fry few minutes on each side in a skillet in hot avocado oil. You WILL NEVER even taste the sardines and you WILL reap all their benefits 😁🐟
Thank you Laurie Walters for sharing and helping others. That sounds wonderful.
Gotta try this
my recipe to make sardines taste better fry a piece of bacon and another and another and another until you have cooked 5 lbs bacon pour into sardines enjoy
Thank you for the information Dr.Ekberg. Knowledge is power. God blessed u.
Your reasonable presentation makes this simple for me to recommend to friends. Thanks for being so sensible for the newly.curious! 👍👍👍
If you love a good creamy dressing on your salad, Try mashed avocados, lime juice, and a little Mrs Dash. The lime juice prevents browning too.
I love all your videos and now on round 2 and some 3 times viewing.....Thank You Dr. Ekberg I really need you; diagnosed pre-diabetic (March 2021) refused a prescription said I need to go home and do some research. I have now gone from A1c 6.1 to an average 4.6 and OMAD but do understand from your videos that it may be more or less year(s) before I am ' out of the woods' lost 35lbs since March. THANK YOU THANK YOU THANK YOU!
Thank you soo much Sten Ekberg.. love love love your videos.. this was super helpful 🙏
Wow! I stumbled across your channel a few days ago, and I am so grateful! I’ve recently gotten into re educating myself and unlearning what I thought health and ‘good’ foods were. Out of all the videos I’ve watched or things that I’ve read, your videos are by far the most thorough and informative! Thank you so much! ❤️🌱
Thank you natalia carmond. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Key word: Unlearning !
Stumbled on your channel just 3 weeks ago and i'm trying to change my diet now. Almost no rice but my eternal vice is sugar. Still a long way but i'm cutting on it. Thank you so much for the effort to explain things. I'm doing fasting too. 12 hours as a starter and i can see some slight result already. God bless you always.
@@drekberg I second his comment... Your videos have become the bible of diet and health to me. I have directed all people who are taking notice and an interest in how Ive lost weight and want to do it as well. Yourself and Dr. Mosley are my two gurus. Please keep up the great work.
Another way to tell an avocado is ready is to feel whether the stalk end comes loose without forcing it. If that end bit is missing, I need to use the 'feel' method but then I also cut away about a third of the end - your avo will usually rot from that point inwards or at the least have accumulated dirt and bacteria through the 'open' port. So if the stalk bit is missing I don't buy it. Only if it comes from an online purchase will I deal with it.
I'm currently fasting for over a day (drinks only) and I actually feel better than when I'm eating & snacking all day! I'm getting started on my Keto journey TODAY.
SO happy that I found your channel Dr. Ekberg, you are truly amazing. Thank you!
PS. I loveee sardines and avocado! Yummy! :)
Great video. I need direction and this video provides it. Love the specific examples of the food!
Just came across your channel. So grateful that you have posted! Thank you.
Great advice, you are so right! I do my food keto-storinging in a very similiar way and it works pretty well! And onother thing: I experienced that the very dark chocolates in today's time had sugar added!! in order to taste not so bitter! (even expensive swiss chocolate too!) So I highley recommend to look at the ingedrients list an searching for the carbs and sugar! Thank you!!!!! Best regards from Vienna/Austria
Dr. Ekberg please zoom your board for at least 20 second bfore you end the video so we can have the chance take a photo bks they are already well written to just read it. Thanks soo much again for the great great content and thorough explanation 🔥👍👍😁, thank you
Find a spot that the board is clear from him, and use the pause button
Love you Dr. Ekberg! Thank you for this wealth of information. You are a Godsend!! Xoxo
Hello Dr ekerg nice to see you again in vlogs .. Always I see and follow your advise.. GOD BLESS YOU and continue to help
Great advice! I really appreciate your channel and the healthy lifestyle you promote. I am an American , a retired registered nurse,living my dream life. I retired, bought a fabulous home in southern Italy Santa Domenica Talao . Everything food wise is organic! Neighbors bring me fresh vegetables from their garden, fresh eggs, homemade sausage. It just doesn’t get better than this. Thank you for the inspiration and wisdom you share.
You are indeed living the dream!
Many folks are doing "lazy" keto but I feel the "clean keto" is much better. And for those who do a combo, there's no excuse not to read labels these days. We need to know what we're consuming.
Thank you Singing Mama. You are correct. It is amazing how many items are in most pre-made foods.
This is a big help for me just starting out about a couple weeks ago. It’s been pretty overwhelming-between going through everything in my pantry/fridge, clearing it out, uncertainty what to replace with and, of course, the cost on a budget. Great suggestions-especially frozen vegetables. Thank you!
I love that these are all things I eat regularly. So looking at keto from this point of view, keto appears more achievable! Thanks for this encouraging video ❤
My favourite doc is a swedish internet doc!
Somethings wrong with german medical system!!!
Thank You heiner lauter.
Better than the US
That list looks just like my list, thanks to you Dr Ekberg.
Thank you Mette Harter. That is great.
I wish I have more recepys
Hej Dr Ekberg thank you for sharing this is really useful information always wonder what is the best food. Your advice is greatly appreciated.
Great list. Some of the things on it surprised me, pleasantly. this is gonoing to help me out allot. thanks, Doc.
I just throw a can of sardines/ in olive oil into my large green salad with vinegret. Yummy!
I prefer the SEASON Brand Sardines also; where the fish is caught is a quality factor worth the extra $. Lately, I have become a member of the Wild Alaskan Company and purchasing wild salmon fillets and recommend there fish, if you can afford the premium prices which is still better than eating out. Thank you for your excellent videos.
Great tips and advice Dr. Ekberg, thank you!
*A very important video for any keto beginner. Thank you for sharing* 😊
I appreciate the shots included of brands...I get overwhelmed in the store sometimes.
Hi
Yes that brand of sardines is the BEST at this time available.
No strong fishy smell
Firm , and firm.
Very good brand
Thanks Doc
Thank you dr Ekberg. This is really helpful ❤️
Hi there, I am learning so much and you make it easy to understand and for that I'm thankful. Do you have recipes for baking?
Pointed Cabbage is great when thin sliced, fried gently with 1-2 tblsp olive oil on a pan.
Had to smile as I was having a lunch of cole slaw made with red cabbage and avocado mayo, and that exact brand of sardines, as I clicked on this episode.
Sounds delicious
There's usually some form of sugar in coleslaw; unfortunately that's how it's done. I hope you found another way of making it :) Do not get me wrong, I am not on a keto diet, not yet anyway, plus I love a good coleslaw.
@@drekberg thanks for this wonderful video!
Question. What is a good sugar alternative to put in the brine for pickling vegetables or can i eliminate the sugar all together and still get a good pickled vegetable in the end?
@Alanca Abyssal You are correct. Reading labels is a must. I assumed ajbfwb was eating homemade cole slaw.
@@drekberg You assumed correctly, Doc. This was simply red cabbage I chopped by hand, to which I only added avocado mayo.
Got gutsy and I can honestly say, I am in love with Sardines! Always turned my nose up to the thought, but not anymore!
I had an aversion to sardines, yet I never tried them. I just always thought they had a negative connotation, for some reason. I tried them for the first time on Keto and they are delicious and highly nutritious, and cheap!
Now my pantry is stocked with them.
Already have everything nailed down in 1 month and a half, watching cause i like the content.
You are the best! I appreciate you so much
I have to totally agree try to stay away from the sugar. By the way, I'm a onion & garlic fan. Nice videos. Keep em coming. 😊 Shared of course.
Re: avocados. When ripe, they keep in the fridge even better if they are submersed in a container of water to keep the flesh from oxidizing.
A nice addition for those new and missing their breads is low carb tortillas, I like mission brand. I like a wrap style sandwich with egg, fish or chicken salad. These are super easy and filling.
Thanks for all your great work Dr Eckberg, changing the future by returning to the past with good nutrition. 💕
The " No Grainer" brands of pancake wraps and breads and cookies are delish too!
Containers are so much more ”Earth” friendly. Thanks Doc. You have changed my view of food. I’ve NEVER felt so good. Asthma and allergies are gone after TWO weeks of removing processed food.❤️🇨🇦❤️
Thank you again it’s real nice to have some reaffirmation.
Hi Dr. Ekberg. I'm a huge fan of yours. Do you have a video / recipe about the keto-bread you mention in this video? Keep on the good work!
Thank you dr. Ekberg, I love the way you explain, clear and easy to understand even for non native English speaker (like me) and your channel is so educational. All I needed to know is explained perfectly on your videos. There is only one thing you didn’t mention on the grocery list: the fruits... is it something to be careful of on a keto diet?
Strawberries, raspberries and blackberries are all keto friendly. Stay away from mangoes, apples, pineapples and watermelon. Too much sugar.
hi - in the UK. We have a very tasty fish called sild. It is canned either in water, oil or tomato sauce. It is a young herring and smaller than a sardine. Tastes really nice and also very cheap.
Sild is the Scandinavian word for herring. :)
@@Neophema 😅
@@BeingisdWord What's so funny? :p
Thank you sir,,, this vedio is very informative. I am new on keto
Very helpful and practical, thank you! ❤
Thank you for your videos Sten, I have lost 4kg so far thanks to you, and my blood sugar is considerably lower.
Pasture raised chicken are often still fed grain aren't they?
Anyway, FWIW I tried as many of Ekberg's suggestions as I could over the past month. The results have been amazing so far. In summation, lower (near normal) blood pressure, and fat loss I no longer thought possible. SO, many thanks to Dr. Ekberg!
Just discovered you the other day. You are what a doctor should be. Helping ppl get healthy on their own. ❤️👍🏽
This is wonderful info thank you!
The avocados are ready when you can easily remove the stem piece. That is often way before the shell turns black
I'm 30 videos into your channel and totally digging it. I am 3 weeks into keto now, besides my Thanksgiving lapse
Do not lapse if you want results.
D
@@thelasttime4994 wrong. I feel better than I ever have in my life. It's nice to have the weight off and to give my pancreas a break from all these sugars and breads and pastas. Those aren't food groups those are poison.
@@thelasttime4994 all processed carbs are poison look at America facts are in the statistics. Most carbs that people consume are full of crap and have a negative health value in the long run
It just gets better n better.
Thanks so much for this.
Thank you Dr that will really help
Super simple understandable vid!! 👏👌
All my success is because of you, thomas delauer and dr berg. Ill call you 3, KETO TRIFECTA haha. Please heart this
You should look up Dr. Ken Berry, then you would have a quadfecta 😉He doesn’t try to sell you a bunch of unneeded supplements like Berg and DeLauer, either. Oh, and if you wanted a quinfecta, one of my very favorites for a regular keto person is Butter Bob Briggs. For someone who isn’t a doctor or health guru, he has some of the best advice and videos-I just love him. Unfortunately, the trolls got to him and he doesn’t post anymore. 😞
And or Jason Fung.
Fantastiska videor som jag sprider bland mina vänner. Flytta till Sverige vi saknar dig. Jag är 70 och har tränat sedan december crosstrainer och gjort fasta 72 timmar. Nu mår jag toppen. Du är en ögonöppnare. Erik Berg har en app önskar även du hade en liknande mvh Tommy
Dr. Stan Ekberg, thank you very much for your time and for sharing your knowledge with us. ❤
God bless you, Sir.🙏
I would add grassfed ghee to the fats. And avocado oil. Great info
I like Spanish or Portuguese sardines in ethnic store (don't like domestic Canadian producers), as they are closest with taste as i remember it when i was kid (coming from Europe). To make it more tastier, I put mayo and cut onion in small cubes and mix it with sardines.
Thank you for your great videos! I was wondering what your thoughts on coconut sugar.
This list is awesome and so essential. Thank you