🔷 Watch This Next: Keto Long Term? Is The Keto Diet Dangerous? th-cam.com/video/y56dOMtSYAY/w-d-xo.html 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
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.🙂
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 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.
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.
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!
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.
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.
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
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
I buy half a cow from local farm, , grass fed, grass finished, you need medium size freezer for it. Yuuuum and low cost, high quality in bulk and support small farm.
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 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.
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 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.
Couple tablespoons cocoa powder , 1/2 frozen banana , 12oz almond milk , handful of walnuts , 3 or 4 ice cubes , dash of stevia leaf powder only if you need sweeter . Mix in a blender . Males a great and nutritional smoothie.
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.
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.
I love sardines! I usually open the cans, drain the liquid, then lightly pressing the backs of each sardine to open and take out only their little "pink guts" and discarding. Next, place the sardines into a bowl and add: lemon juice, extra virgin olive oil, freshly chopped tomatoes, hot peppers, red bellpeppers, pimento seasoning peppers, onions, salt, and blackpepper, then lightly mix. This dish can be enjoyed by itself, or with anything of your choice. I usually enjoy it with my homemade health-bread or crackers, and 1/2 of a small avocado on the side; it's very delicious! Btw, almost everyone who's from the Caribbean would know exactly what are pimento seasoning peppers, but for those who don't. They're about 4-5 inches long, with beautiful hues of orange, green, red and yellow; you shall get them in the vegetable aisles at West Indian, Asian, and many big grocery shopping chains; these flavourful peppers can also be used to season any type of dishes! Thanks Dr. Sten Ekberg for this interesting video of one of my favourite dishes! God bless you 🙏🌹
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!
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 😁🐟
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
If I want a carbohydrated beverage, I pour a glass of carbonated water and add some fresh squeezed lemon/lime juice...of course, no sugar. I just ate my first keto bread.. 1/3 cup fine ground almonds 1 whole egg 3 teaspoons butter 1/2 teaspoon baking powder I microwaved it in a coffee mug for 90 seconds on high...it was the best thing I ever ate. It was like a yummy muffin...BUT NO GRAIN! I did put some of my homemade cranberry sauce, about a 1/2 teaspoon.
1) Sardines taste very differently than tuna. That's why I love them! One can of sardines, one small avocado, lemon or mayo the perfect salad to ear wrapped in a leaf of lettuce. 2) rendered duck fat, no additives is available in groceries and delis. Also known as "schmaltz". Excellent fat full of flavor for eggs and fried onions. 3) learn how to make yogurt at home. Super easy, you control what gets inside and it contains much more probiotics culture than store yogurt.
I found out that all the nuts and seeds are loosing the good features as the thing called oxidation takes place if you keep those out of the shell. And another bad thing about them is if one uses them for baking the good acid fats turn into the trans fats. I wish to confront all this newish research I have found recently. THANK YOU
Among all the nutritionists on the internet, Dr Sten Ekberg is my favorite because he never frightens me! Makes me feel relaxed, while I learn. Also I am not fat. I weigh 114 pounds. I'm in my 69th year and I have never been this healthy. I'm working on keeping my muscles built up. Dr. Ekberg explains everything!
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.
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.
Frozen Kippers in Garlic Sauce zapped in the microwave + frozen Brussel Sprouts with a teaspoon of unsalted butter also zapped in the microwave and a soft fluffy two egg omelette with chopped spring onions and topped with black pepper and a healthy squirt of Sriracha Sauce yum yum . The breakfast of champions.
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.
I am not an English native speaker but I could understand you. Thanks , Dr.Sten Ekberg, so much for all information you gave us - we need to be close to you forever! I need a piece of advice - a very important one for me: I have been operated for cancer and I am vegetarian now(it was my decision). I refused kimioterapie.It will be good for me to eat eggs , butter or fish? I am enough old but I want to save my life - if I could.
A fantastic, Great video, Dr. Sten! Thankyou! Are Spices good too?..turmeric, black pepper, galangal, cayenne, chilli, curry powder, fenugreek, cumin, fennel seeds, corriander seeds, mustard seeds, corrander leaves, curry leaves,basil, rosemary, thyme, oregano, thai herbs, resistant starches like specific green plantains,and a host of interesting asian vegetables and greens, moringa leaves, moringa pods..a lot like Asparagus, green papaya leaf salads, green papaya salad, egg plant, etc)
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.
Avocado. Buy hard and out directly into fridge. They will ripen slowly and last much longer. If ripped on the countertop they will continue to ripen fast in the fridge.
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!
Oh yeah l m a 65 years old lady with diabetic with your help l m certainly believe l can reverse diabetic ,l have been following you for a while but today was my first comment 2 comments .
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.
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.
What about fresh ginger root that you can shred and make hot ginger tea or grind into powder form and mix in with carbonated soda water for a refreshing drink.?
Thanx a lot. One mention about nuts. They contain significant amount of antinutrient called phytic acid. It is a substance, that withdraw calcium, iron and other minerals from your body. You should combine it with source of minerals like vegetable etc. This substance is unable to be destroyed by cooking. Only way how to decrease amount of phytic acid, is to let nuts germinate.
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.
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.
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.❤️🇨🇦❤️
Doc. I have found that Dill pickles are good for snacks ! only 6 calories in 1 pickles, low in carbs also. I make my own. the most expensive thing about them is buying the jars ! Very easy to make . A piece of cheese and a pickle is great for a snack. DML.
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
I also buy that brand of sardines @ Costco in large quantity when it's on sale. I prepare it by sautéing some tomatoes, garlic, onion and add the fish. Season to taste with salt & pepper. Also throw in as many slices of fresh jalapeno as your taste buds can handle.
If you live in the UK, I highly recommend Hunter & Gather products, esp. their avo mayo -- it's really delicious. They also have sauces, MCT oil, avo oil, and a few other things. Not affiliated, just a happy customer!
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! :)
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!
My Mom taught me to love sardines. And most of my grocery list now already looks like this. Still struggling to maintain good calories while intermittent fasting. Very large baby steps. Thank you.
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!
Dr Egberg English is not my first language when you spoke l felt like l can go to college to get a degree, though l m not smart enough,with your speech l can learn anything in life ,so thank you so much
Dr Ekberg, I really enjoy your videos, could you please add some baking recipes, I stopped eating bread, but I get the craving from time to time, so could you share some recipes for baking. Thanks a lot
Thank you for your video. I have just switched from a plant based diet to the Mediterranean diet. By chance I stumbled across your video combining Keto and the Mediterranean diet. I am excited about this combination of foods mainly fish eggs salads nuts olive oil. My cardiologist recommended the Mediterranean diet and emphasised eating fish. I need to lose a lot of weight so I am trusting in your wisdom. Thank you
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. 💕
My problem with sardines is that I grew up eating them with a carb: On crackers, in a sauce served over rice or quinoa, those kinds of things. Now, since 2016 when I started keto/intermittent fasting, I've transitioned to eating them on celery and with salads, but it's not the same. I don't enjoy them as much, as if I could eat them as I did growing up in Hawai'i.
I can vouch for sardines. I could not stand them but forced myself to try some once a week. It took 3-4 tins and I am hooked. Especially lightly smoked
@@Onewayticket-147 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.
@@Onewayticket-147 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
I've just started the Keto diet and not finding any adverse effects while I transition from a glucose dependent metabolism to a Ketone metabolism. It makes so much sense when you realise that the starch dependent diet that we are all raised on is not humans natural state of dependence. Most of our evolution was based on protein meat and fish and fat based with leafy green vegetables as our main diet.
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?
Can you cover the how-to of being the only keto in the house and responsible for feeding everyone? The avocado ripeness thing depends on what variety/breed of avocado you have
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.
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?
Loving all the information and am making changes in my diet, thanks, but I notice you suggest deli meats are ok. I've heard that pigs don't sweat so all the toxins build up in their fat and ham, bacon, sausage and pepperoni are more likely than not to have nitrates and lower quality meat used. Also being processed shouldn't we avoid them? What about the idea that they are considered carcinogenic these days due to all the processing? Keen to hear your comments around this subject. Thanks for your balanced and informative clips.
Those are almost all the things I have, and buy. The only exception is the cabbage (always thought it was too high in carbs), peperoni (since it contains a ton of things I can't control), and monkfruit (just not available here), everything else I eat. Love bell peppers in my salads, but go very careful due to their high carb content.
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
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🔷 Watch This Next: Keto Long Term? Is The Keto Diet Dangerous? th-cam.com/video/y56dOMtSYAY/w-d-xo.html
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)
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!
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.
me too
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!
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.
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…
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
I buy half a cow from local farm, , grass fed, grass finished, you need medium size freezer for it. Yuuuum and low cost, high quality in bulk and support small farm.
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.
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
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.
Keep watching the videos ...really seems to help my inspiration ...
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 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
Couple tablespoons cocoa powder , 1/2 frozen banana , 12oz almond milk , handful of walnuts , 3 or 4 ice cubes , dash of stevia leaf powder only if you need sweeter . Mix in a blender . Males a great and nutritional smoothie.
You an excellent teacher. I like that you speak slowly and clearly, giving all of us time to absorb the information.
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!
Pointed Cabbage is great when thin sliced, fried gently with 1-2 tblsp olive oil on a pan.
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.
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?
I love sardines! I usually open the cans, drain the liquid, then lightly pressing the backs of each sardine to open and take out only their little "pink guts" and discarding.
Next, place the sardines into a bowl and add: lemon juice, extra virgin olive oil, freshly chopped tomatoes, hot peppers, red bellpeppers, pimento seasoning peppers, onions, salt, and blackpepper, then lightly mix.
This dish can be enjoyed by itself, or with anything of your choice. I usually enjoy it with my homemade health-bread or crackers, and 1/2 of a small avocado on the side; it's very delicious!
Btw, almost everyone who's from the Caribbean would know exactly what are pimento seasoning peppers, but for those who don't. They're about 4-5 inches long, with beautiful hues of orange, green, red and yellow; you shall get them in the vegetable aisles at West Indian, Asian, and many big grocery shopping chains; these flavourful peppers can also be used to season any type of dishes!
Thanks Dr. Sten Ekberg for this interesting video of one of my favourite dishes! God bless you 🙏🌹
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.
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
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!
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
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.
If I want a carbohydrated beverage, I pour a glass of carbonated water and add some fresh squeezed lemon/lime juice...of course, no sugar. I just ate my first keto bread..
1/3 cup fine ground almonds
1 whole egg
3 teaspoons butter
1/2 teaspoon baking powder
I microwaved it in a coffee mug for 90 seconds on high...it was the best thing I ever ate. It was like a yummy muffin...BUT NO GRAIN!
I did put some of my homemade cranberry sauce, about a 1/2 teaspoon.
1) Sardines taste very differently than tuna. That's why I love them!
One can of sardines, one small avocado, lemon or mayo the perfect salad to ear wrapped in a leaf of lettuce.
2) rendered duck fat, no additives is available in groceries and delis. Also known as "schmaltz". Excellent fat full of flavor for eggs and fried onions.
3) learn how to make yogurt at home. Super easy, you control what gets inside and it contains much more probiotics culture than store yogurt.
I found out that all the nuts and seeds are loosing the good features as the thing called oxidation takes place if you keep those out of the shell. And another bad thing about them is if one uses them for baking the good acid fats turn into the trans fats. I wish to confront all this newish research I have found recently. THANK YOU
I love this man. His content is fantastic and he is helping me change my life for the better.
Among all the nutritionists on the internet, Dr Sten Ekberg is my favorite because he never frightens me! Makes me feel relaxed, while I learn. Also I am not fat. I weigh 114 pounds. I'm in my 69th year and I have never been this healthy. I'm working on keeping my muscles built up. Dr. Ekberg explains everything!
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.
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.
Frozen Kippers in Garlic Sauce zapped in the microwave + frozen Brussel Sprouts with a teaspoon of unsalted butter also zapped in the microwave and a soft fluffy two egg omelette with chopped spring onions and topped with black pepper and a healthy squirt of Sriracha Sauce yum yum . The breakfast of champions.
Thank you Geoffo O. That sounds fantastic. I would go easy on the microwave cooking though. 😄
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.
I am not an English native speaker but I could understand you.
Thanks , Dr.Sten Ekberg, so much for all information you gave us - we need to be close to you forever! I need a piece of advice - a very important one for me: I have been operated for cancer and I am vegetarian now(it was my decision). I refused kimioterapie.It will be good for me to eat eggs , butter or fish? I am enough old but I want to save my life - if I could.
A fantastic, Great video, Dr. Sten! Thankyou!
Are Spices good too?..turmeric, black pepper, galangal, cayenne, chilli, curry powder, fenugreek, cumin, fennel seeds, corriander seeds, mustard seeds, corrander leaves, curry leaves,basil, rosemary, thyme, oregano, thai herbs, resistant starches like specific green plantains,and a host of interesting asian vegetables and greens, moringa leaves, moringa pods..a lot like Asparagus, green papaya leaf salads, green papaya salad, egg plant, etc)
I just throw a can of sardines/ in olive oil into my large green salad with vinegret. Yummy!
Fry halloumi tiny cubes til golden, pour on beaten eggs, eat with salad or green veg
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
Avocado. Buy hard and out directly into fridge. They will ripen slowly and last much longer. If ripped on the countertop they will continue to ripen fast in the fridge.
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!
I like sardines in the mustard sauce. Especially mashed and use as a spread on Saltine crackers.
Thank you! I love sardines in mustard sauce on top of a salad with olive oil/ACV. Delicious combination.
Oh yeah l m a 65 years old lady with diabetic with your help l m certainly believe l can reverse diabetic ,l have been following you for a while but today was my first comment 2 comments .
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.
I love frozen avacados..they are diced and you can put them in a salad and they thaw pretty quickly and it is beautiful.
Never thought to look for those.
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.
What about fresh ginger root that you can shred and make hot ginger tea or grind into powder form and mix in with carbonated soda water for a refreshing drink.?
I would add grassfed ghee to the fats. And avocado oil. Great info
Thanx a lot. One mention about nuts. They contain significant amount of antinutrient called phytic acid. It is a substance, that withdraw calcium, iron and other minerals from your body. You should combine it with source of minerals like vegetable etc. This substance is unable to be destroyed by cooking. Only way how to decrease amount of phytic acid, is to let nuts germinate.
The avocados are ready when you can easily remove the stem piece. That is often way before the shell turns black
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.
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.❤️🇨🇦❤️
Doc.
I have found that Dill pickles are good for snacks !
only 6 calories in 1 pickles, low in carbs also.
I make my own.
the most expensive thing about them is buying the jars !
Very easy to make .
A piece of cheese and a pickle is great for a snack.
DML.
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
a tip. the avocado rap it up with newspaper's paper; it helps the avocado to ripe..
I also buy that brand of sardines @ Costco in large quantity when it's on sale. I prepare it by sautéing some tomatoes, garlic, onion and add the fish. Season to taste with salt & pepper. Also throw in as many slices of fresh jalapeno as your taste buds can handle.
Please what is the brand? Also what do you eat it with after you prepare that sauce, sounds so yummy!
@@emmyknowsbeauty810 the brand is Season. It has a woman on the cover. They are sardines in olive oil from Morocco. Very delicious.
@@DJPleasureSeekingMissle thank you so much ❤
If you live in the UK, I highly recommend Hunter & Gather products, esp. their avo mayo -- it's really delicious. They also have sauces, MCT oil, avo oil, and a few other things. Not affiliated, just a happy customer!
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! :)
I took the Sardine challenge.....now i love eating sardines......soooo 👍!! Thanks
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!
My Mom taught me to love sardines. And most of my grocery list now already looks like this. Still struggling to maintain good calories while intermittent fasting. Very large baby steps. Thank you.
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!
Dr Egberg English is not my first language when you spoke l felt like l can go to college to get a degree, though l m not smart enough,with your speech l can learn anything in life ,so thank you so much
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
Dr Ekberg, I really enjoy your videos, could you please add some baking recipes, I stopped eating bread, but I get the craving from time to time, so could you share some recipes for baking. Thanks a lot
I love sardines!! Costco has them in oil - for beginners (haha) they are skinless and boneless - and they are very affordable.
don't get the one's in oil it's bad oil dear even if it says olive oil can't trust the source
I also keep bone broth on hand and nutritional yeast, garlic & spices
Thank you for your video. I have just switched from a plant based diet to the Mediterranean diet. By chance I stumbled across your video combining Keto and the Mediterranean diet. I am excited about this combination of foods mainly fish eggs salads nuts olive oil. My cardiologist recommended the Mediterranean diet and emphasised eating fish. I need to lose a lot of weight so I am trusting in your wisdom. Thank you
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!
Dr. Stan Ekberg, thank you very much for your time and for sharing your knowledge with us. ❤
God bless you, Sir.🙏
My problem with sardines is that I grew up eating them with a carb: On crackers, in a sauce served over rice or quinoa, those kinds of things. Now, since 2016 when I started keto/intermittent fasting, I've transitioned to eating them on celery and with salads, but it's not the same. I don't enjoy them as much, as if I could eat them as I did growing up in Hawai'i.
I can vouch for sardines. I could not stand them but forced myself to try some once a week. It took 3-4 tins and I am hooked. Especially lightly smoked
@ Dr. Ekberg, can you do a video on over coming constipation on keto and low-carb diets. Please.
@J Birdsong thanks!
Great sardines at the international markets. They are in olive oil and only in glass jars. Very very delicious!
I noticed you didn't mention using Avocado oil for cooking. Your thoughts? Thank you!
Forever grateful to have stumbled across your internet channel,my life has had a paradigm shift.God bless you.
Avocados keep forever in the fridge,I've had some in there for a month,they simply won't ripen in the cold,only out in room temperature.
Eat it LOL
keeping things next to a banana on the counter will ripen them quickly...
I love Avocados. I sometimes I use a hand blender and eat it as guacamole as I smother it on my meat when I get tired of chopped avocados.
I like to buy them somewhat soft. That usually means they’re ready and they stay that way in the fridge perfectly.
Once they've gotten pretty ripe (and then put in the fridge), they'll rot much faster, but refrigeration certainly slows it down a lot!
I wouldn't go near farmed fish. Routine antibiotics for cramped growing conditions x
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
@@Onewayticket-147 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.
@@Onewayticket-147 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.
Love sardines on toast eaten since a kid I also use mackerel
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've just started the Keto diet and not finding any adverse effects while I transition from a glucose dependent metabolism to a Ketone metabolism. It makes so much sense when you realise that the starch dependent diet that we are all raised on is not humans natural state of dependence. Most of our evolution was based on protein meat and fish and fat based with leafy green vegetables as our main diet.
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.
If it is the bone up the middle of the sardines you hate, try mackerel fillets. They come tinned here in the UK at least. Love em....
Can you cover the how-to of being the only keto in the house and responsible for feeding everyone? The avocado ripeness thing depends on what variety/breed of avocado you have
I love Sardinies , haring in tomato sauce , makrel , salmon and cod.
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.
Loving all the information and am making changes in my diet, thanks, but I notice you suggest deli meats are ok. I've heard that pigs don't sweat so all the toxins build up in their fat and ham, bacon, sausage and pepperoni are more likely than not to have nitrates and lower quality meat used. Also being processed shouldn't we avoid them? What about the idea that they are considered carcinogenic these days due to all the processing? Keen to hear your comments around this subject. Thanks for your balanced and informative clips.
Those are almost all the things I have, and buy. The only exception is the cabbage (always thought it was too high in carbs), peperoni (since it contains a ton of things I can't control), and monkfruit (just not available here), everything else I eat. Love bell peppers in my salads, but go very careful due to their high carb content.
I don't think the few grams of carbs per serving in cabbage or bell peppers should be an issue.
Sprouts Market has 85% dark chocolate and has dark chocolate covered various types of nuts in its bulk food bins.
Once again a great presentation. Thank you very much.
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
Thank you for your videos Sten, I have lost 4kg so far thanks to you, and my blood sugar is considerably lower.
Just discovered you the other day. You are what a doctor should be. Helping ppl get healthy on their own. ❤️👍🏽