Top 15 Keto Vegetables - Foods You Can Eat As Much As You Want
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- เผยแพร่เมื่อ 18 พ.ค. 2024
- Get the Highest Quality Electrolyte euvexia.com . Top 15 Keto Vegetables (Plus 3 Honorary Mentions & Recipes) You don't have to avoid vegetables on a ketogenic diet There are some great keto vegetables foods. Here are the top 15 keto vegetables that are low carb and why I like them.
Both proponents and opponents of the keto diet often forget to eat vegetables, or don't understand that they can. Just because the diet is higher in fat, the focus becomes on the fat. A healthy diet, keto or not, should include lots of low carb vegetables.
The best keto vegetables are the ones with low carb, lots of fiber, lots of minerals and which allow you to eat a substantial amount of them. Some vegetables are hard to ingest even an ounce, but others you could eat a pound if prepared right.
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🌿 This is a Health Channel that focuses on all aspects of Natural 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. Dr. 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, cold hands & feet, holistic health tips, shoulder pain, lower blood pressure, reverse diabetes naturally, reduce stress, how to exercise, thyroid issues, keto diet explained, brain health tips, psoas stretches & more.
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What is your favorite vegetable?
I eat a lot of spinach and broccoli and romaine lettuce.
It would be easier to list out what vegetables I don't like :)
Kale and Cabbage
I like them all except egg plant. My favourites are spinach, arugula and avocado.
I like mushed potatoes with sour cream and chives drizzled with chunks of crispy bacon 🥓.
Avocado is the safe one on Keto so it is it ! 💯 for AVOCADO 🥑!
Thank you Dr Ekberg!
#15 cabbage
14 broccoli
13 parsley
12 asparagus
11 cucumber
10 tomatoe
9 arugula
8 romain lettuce
7 mushrooms
6 bell peppers
5 green beans
4 egg plant
3 spinach
2 cauliflower
1 Avocado
16 celery
17 swiss chard
18 olives
Enjoy!!
Thank You!!!
What about kale ??
And watercress.
@Hello There kale candy? Lol
I'm growing 10 of these plus
Pomegranate
Georgia collards
Kale
Shiso
Longevity spinach
Bananas and papaya are seasonal and avocado with take 5 or more years to fruit. Mango too.
1. Avocado, Carb= 2.0, K= 507
2. Cauliflower, Carb= 3.0, K= 303
3. Spinach, Carb= 1.4, K= 558
4. Egg plant, Carb= 2.9, K= 230
5. French green bean, Carb= 1.6, K= 209
6. Bell pepper, Carb= 2.9, K= 175
7. Mushrooms, Carb= 2.3, K= 318
8. Romain lettuce, Carb= 1.2, K= 247
9. Arugula, Carb= 2.1, K= 369
10. Tomato, Carb= 2.7, K= 237
11. Cucumber, Carb= 3.1, K= 147
12. Asparagus, Carb= 1.9, K= 202
13. Parsley, Carb= 3.0, K= 554
14. Broccoli, Carb= 4.0, K= 316
15. Cabbage, Carb= 3.3, K= 170
16. Celery, Carb= 1.4, K= 260
17. Swiss chard, Carb= 2.1, K= 379
18. Olives, Carb= 3.1, K= 8
Which are fruits? Olives, Tomatoes, and Avocados. Now you know.
Thank you! Get to skip the spiel and get to the info 🤣
Why do you think it is appropriate to steal the creators content and reduce his views?
@@James-gf8es punkin, precious pointy-headed one who has made it a profession to be outraged on other people's behalf when nobody asked you to, darling, snooky bear, babes...
Anyone interested in his content is going to listen to him and then come down here for the recipe or notes. Anyone who would stop listening just because I did them a favor and took notes and shared... they weren't going to watch to the end anyway.
Comments and interraction INCREASE visibility and views, dippity do.
You have not impressed anyone but yourself here. Nobody thinks you're super righteous and cool. Go pretend to be important somewhere else.
@@James-gf8es and just so you're a little more aware- I used to watch his videos all the time. I took notes and shared those notes quite often. HE THANKED ME HIMSELF FOR DOING THAT SEVERAL TIMES. If he's not upset, who apponted you as his mouthpiece? Oh right, we covered that. NOBODY.
@MN-zh2vd my reasoning is sound. Videos with more views get presented to more people. By listing all the central points you risk reducing his views. You can't argue with that. Don't take it personally.
Hi Sten, I invented my favourite potato mash replacement myself (haven’t seen it anywhere else): ½ cauliflower and ½ broccoli, boiled or steamed, then roughly mashed in a food mixer (not a blender or food processor). I make that in large amounts and freeze it in portion sizes. I can then take what I need from the freezer, heat it with some oil or butter, add some creme fraiche or cream and herbs to taste. Easy, versatile and super delicious.
🌷Thank you for sharing. 🌿
Mmmmm that sounds SO GOOD.
Thank you ☺️
😋😋😋
Oil is a big No No unless it’s coconut or real extra virgin olive oil (which is very hard to find)but you can always use real butter ( grass fed )your recipe sounds so so delicious OMGOODNESS I’m going to try it for sure❤ty
Radishes are wonderful too. They roast up wonderfully with a very mild flavor and make a wonderful substitute for potatoes. They are also great in soups and stews.
If you haven't tried chayote squash, you are missing out on a very versatile veggie. It is very mild tasting and will take on the flavor of whatever you are cooking it with. You can even make a mock apple pie with them. You can fry, roast, bake them or even eat them raw.
Radish leaves are great in stir fry if fresh. Have slight radish flavor
Bacon wrapped Brussels sprouts 😁
Dang...have to try🤤🤤
Just be careful-- brussels sprouts can cause some pretty strong bloating and gas
Digestive enzymes fix that
As long as it's not sugar cured bacon (most is )
Now your talking. I'm giving that a try.
I love how he breaks everything down that even the smallest child can understand
Me too. It helps the old mind! 😎
Yes, that's one of the hallmarks of a great teacher. Love that!
Would you ever consider making a video of your favorite recipes? You are the best! So informative.
Yea that would be a great video :)
Yes, please!!!
Yes, please excellent idea 😋
There are hundreds of keto recipe videos
I bet he survives on sugar water 🤣
Tomato/Eggplant are a nightshade plants that some people who are sensitive to nightshade should avoid.
I avoid eggplant at every opportunity! 😝😂
Also avoid bell peppers if practice nightshades sensitivity
It's big NO including all red spices
And potato.
People with Hashimoto’s can’t eat night shades, either. Thanks for reminding me.
Absolutely. Nightshades are testosterone killers and should never be eaten.
its about time someone made a video about keto veggies!!!
Thank you Jimp Jimp. I really appreciate your feedback and so glad that you liked it.
This post is so valuable to me. I'm in my mid 70s and want 15 lbs minimum off my body this year. Started a month and a half ago and I'm down 7 1/2 lbs but want to change my diet permanently. This man is changing my life. Thank you for this list.
Good for you, Claudia! Hubby (62) and I started about the same time and I have had about the same results as you. Hubs has lost 11 pounds. This is a total game changer for us too. We look and feel so much better already!
Of all the video about health on TH-cam , you are the best, very clear , easy to understand , easy to follow , and most of all make perfect senses, thank you dr. E
Cacao powder, avocado, coconut oil/butter, blueberries - blend then pour in a silicone mold (bars), sprinkle walnuts, freeze. If I need it sweeter, I’ll chop up a few dates to sprinkle with the walnuts.
I like to make guacamole and eat it with celery sticks. I also use green cabbage as taco shells, both are delicious
Oh that sounds DIVINE !!
English cucumber slices make for decent delivery "chips" also
Avocados are a fruit....
We love guacamole with crunchy bacon "chips"
Chist
Yes, cabbage or lettuce wraps are so good instead of breads.
Swiss chard you pan fry with butter, black pepper, onion granules, garlic salt 👌
I have Swiss Chard growing all around my yard because I spread the seeds out after they bolt.
A little white wine or dry sherry
Other favorite veggies are collard greens, Brussel sprouts & zucchini.
Yes🤩
Yes, yes, yes. I like Jicama, rutabaga and radishes as well.
Zucchini is a Fruit, eaten seasonally.
Love Brussels Sprouts...
Brussel sprouts are fantastic as well :)
I am watching this now and was thinking about Brussels also!
I have been experimenting with fresh kale from my garden. Never grew it til this year. It is great steamed with salt and butter, the topped with two over-easy eggs for breakfast.
Hi Dr sten Ekberg I am watching most of your videos, those are awesome, well explained , easy English accent also much suitable for Indian’s to follow,
I am former CEO Pharma company,
Thank you very much,
God bless you and your family,
🙏🙏🙏🙏🙏
Wow
. Tell us cN we eat tinda ghiya in keto or not?
I think many people would love to watch some videos of your favorite recipes while you are making them. Watching how they are made really enhances the value of the health information from them.
Doc, you are equal to the best of all the experts, but none of them is as thorough as you. This is appreciated.
You are one of the best Dr Sten. I love and enjoy all these vegetables you've mentioned with so many ways to prepare them.
I purchase a large bag of spinach, rinse it, and stuff it in a closed pot to heat up. Just when it has wilted, I promptly remove from heat and into a container, squeeze out any residual liquid (which I drink), add some ACV, olive oil, a little salt and just a tiny pinch of sugar and stir. It keeps in the fridge for at least a week or two and incorporate it in all kinds of recipes.
Has anyone ever called you Dr Eggbert? : )
You do such an amazing job. Every time I'm demotivated, I watch your videos. Thank you.
Just ran into this list. It is my all-star list for years. Breakfast (which I do at 11:30am) always has an Israeli Salad (Tomatoes, Cucumbers, Olives, Lemon juice, Olive oil) and 2 eggs with Spinach and mushrooms. And an Avocado a day keeps the Dr. away.
You’re a great person for helping people to be healthy,thank you so much
Great list. Gonna bump avocado up on my list. By the way, cauliflower pureed with garlic, butter or ghee makes a great mashed potato sub. Will have to try it with avocado. Also 2 large bags of spinach cooked down with some red onion and a can of coconut milk makes a very nice "creamed spinach" side that keeps for several days.
I am so happy that I found Dr. Ekberg's videos about keto diet. I am surprised that a lot of vegies are included in keto diet.Thanks Dr. Ekberg.
I'm finding that most of these excellent Keto channels contain videos that are a few years old.
I'm gutted that I didn't discover all of this good stuff many years ago!
My own French recipe for Swiss chard: after rince, cut in 2 cm pieces, mix with fresh cream, parmesan cheese, and salt (at your taste) and pour into an oven dish, bake for 20 minutes (200 degrees). Very simple, very quick, very tasty, and Keto. I make exactly the same with cauliflower (after steam it). With celery, after steam it you can mash it, put some butter or fresh cream (or both!), salt, and that's it. Very nice with fish. Same with broccoli, you can mix it (electrical mixer) with cream and it's make a delicious mash.
Dr Ekberg, thank you for greeting us as "Health Champions." That's so encouraging, kind & really fun. I'm a Swede, yet I forgot all about herring until I watched your video on keto fish last might. It's now on my grocery list. I'm very pleased to know that French green beans are high on the low carb veggie list. I found some info on calcium oxylate kidney stones & the keto diet, but I'd really like to hear one of your videos addressing that subject.
This man is brilliant...
He has a way of making it interesting and challenging.
I love all these veggies! I'd add fennel to my top 15!
1 Avocado 🥑
2 Cauliflower
3 Spinach
4 Eggplant 🍆
5 French green beans
6 Bell pepper
7 Mushrooms
8 Romaine lettuce
9 Arugula
10 Tomato 🍅
11 Cucumber 🥒
12 Asparagus
13 Parsley
14 Broccoli 🥦
15 Cabbage
16 Celery
17 Swiss chard
18 Olives
YOU FORGOT THE ZUCCHINI
Botanically, 1, 4, 5, 6, 10, 11, 18 are fruits and 7 is fungus. But they are veggies regarding diet, nutrition & taste. I am surprised Dr. Ekberg excluded green onions/garlic/chives, my favorites after avocados & peppers.
Radishes
I really like avocado, but I rarely get one that is "just perfect". Just now, I ate one surely grown in Eden, utterly delicious & beautiful inside, though just typical outside. What a treat!
Are Beetroots OK?
Great list! Mine would be..
1. avocado
2. zucchini
3. cucumber
4. bell pepper
5. mushrooms
6. asparagus
7. spinach/kale/other baby greens
I love fresh kale. I put it in soup, smoithies, and in eggs.
I’ve read that kale takes up large amounts of pesticides as its growing
Fantastic list and thanks for the suggestions about how to incorporate it in the keto lifestyle. Love that you included the potassium as well as carbs. Thank you.
Great content! Dr. Sten, your excellent presentations inspire me. I am working on reducing my type 2 diabetes with a KETO diet and find your content most helpful in achieving my goals.
Of all the keto themed videos I’ve watched, I believe I’m gaining the most from yours. Thank you
I am so happy that the french green bean is high on the list! Love them! Thank you for this list!
so what is the difference between French and "regular" green beans? The only way I see French is in canned, and it's just the way they are thinly sliced.
Uh, there are a number of "American" varieties that I'd love to how they compare to the French type mentioned. Kentucky Wonder is the most popular variety grown in Arkansas, although I'm very fond of the Contender strain.
Thanks for doing a veggie keto! 👍💖 such a well made video!
Thank you Germaine Boatwala -Sidhva. I really appreciate your feedback and so glad that you liked it.
You my friend are awesome. Keto is the Way to Go! My sugar was up my doctor put me on metformin. I was at 230 lbs. I am now with my clothes on, 185 lbs. I am not hungry until my eating window arrives. I am now getting ready to get into an exercise like walking. Thank you for your knowledge and your willingness to share that with us.
Thank you the information I have gotten from you is priceless. You are an amazing man helping so many of us. I just love your giving spirit. Thanks again
Thank you Dr E! I knew avocado was going to be #1! I love broccoli and cabbage, make my own sauerkraut, it's delicious.
That was awesome! Thank you for also showing the potassium!
Yes, califlour is always in my home. I love the whole list and would add bok choy. I make stir fry with riced califlour, onion, bok choy with a little soy sauce, ginger and garlic....love it.
Another thing...though I love eggplant, I use zucchini instead. It is lower carb and higher in magnesium, calcium and potassium. It easily is substituted in many dishes.
Love seeing ur face everytime. U look so healthy and happy. Gonna catch u up soon. Have a nice day, sir. Thank u as always. Big hug.
Brussel Sprouts! The mini cabbage that packs a lot of punch in a small package!
Good one!
Brussels sprouts would have been #16. They come in with 5.2g of net carbs. It is still a great vegetable, and I eat it often.
@@drekberg Although we really don't have to worry about complex nonstarchy carbs like you awesomely pointed out in the video as well...love your work :)
Vegan Easter eggs!
@@RayDavies123 not vegan when ya find half a worm in them :-P
Wow! Your list is pretty much what I have come to eat though I've been staying away from the nightshades as I suspect they don't agree with my digestion at this point. Also, though the carbs are high I do occasionally have a bit of sweet potato because its such a treat and at least they have fiber. Thanks for your videos. Always looking for more info and inspiration on this.
Thanks a million Dr Ekberg. You have made so much sense. Working to reverse type 2.
Really appreciate this list Doc!
Now I have a better understanding of what is best and why.
Thanks so much!
NOW THIS IS AN AWESOME INFORMATIVE VIDEO!! THANKS SO MUCH!
Thank you so much for using grams and not cups! You are my hero!
You are welcome. I mean how much is a cup of spinach anyway, right?
@@drekberg according to chronometer its 190G if chopped lol
All the people outside the US said Amen to that :)
So u weigh your veggies too?
Mine too!
we are so very lucky we live in the mountains of guatemala .. our outdoor markets give us 17
veggies of your list 24/7/365 always along with blackberries and strawberries all year round..
we can buy olives in the super!.....nothing on your list is never more than 70cents a pound!!
almost heaven..thank you for all the info you give!
This fabulous video just changed my world. Thank you so much!
Thank you for listing all these vegetables with the net carbs amount, I will help me a lot. 😊🥳
I like your list, I'm learning to use spaghetti squash as well. Helps me with my craving for spaghetti and meat sauce. I love my meat sauce. Last recipe I used it for was a version of a pasta dish that has smoked oysters, shredded crab, small shrimp, sliced black olives, artichoke hearts, cherry tomatoes, green onions. Use a zesty Italian dressing and your favorite seasons. I am just now learning to use nutritional yeast. Ive added that to each of these recipes!!! Yummy!
*Thanks for helping us make smarter choices and showing us that keto can be both satisfying and nutritious.*
Hi Dr. Ekberg - I love the cauliflower (mash/puree) I make. Steam the florets till they're just soft. Then use the hand blender to make the mash - add some Himalayan salt, butter, dash of cream & the best parmesan. It's wonderful - can eat a lot of this. Thanks for the interesting breakdown of nutrients.
Dr Sten , as usual u are awesome .
I am sharing your videos with non-english viewer because you are so detailed and speak clear slow and wonderful. Thanks
Thank you adamtombar. I really appreciate it.
Hi, I would bet that his moder tongue or native language is Swedish. Has a Swedish name, a slight Swedish accent ”little” bit of a Swedish look.
And in case he lives in Sweden, hälsningar från andra sidan av pölen. Den mindre österut. ;)
He was in the Olympics for Sweden, but I believe he is in the US now.
I kind of guessed that he probably moved över den större pölen västerut.
translate.google.com
I love a lot of the veggies on your list. I especially eat a lot of cauliflower, it has become my rice substitute, so it’s not unusual that I can go through a whole head of cauliflower in a given day. Here’s some on my fave veggies not listed: bok choy, moringa leaves, yam leaves (a dark leafy green veggie), and bitter melon :)
You're the best Doctor.!!! Since I followed you my health has improved 100% positive !!! Thank you Dr. Ekberg !!!
I found your channel last night and am learning so much, and excited to know how to make these improvements for my health and happiness 😊 Thank you!!
Information is useful and detail
Thanks from Hong Kong
i'd love to see more of those positive information type of videos. i feel like it's more helpful to see your options and what you can actually eat rather than being told all the unhealthy trash you're not supposed to eat, which to the vast majority of us basically cuts out everything that is easily attainable in stores.
Ideas for using these that I hadn't heard of, thank you!
I so enjoyed this video! Love all of these choices - thanks for sharing
Aaarrrggghhh! I need to stop watching these half way through my fasting period...
Just watch and plan what you are having after the fast🤔
I'm on day 5 strict water fast lol
Same I’m doing that right now!
@@jimkaytorkaytor9976 for some reasons since I started fasting I no longer craving of food and don't feel hungry. I eat only because the clock tell me it's time. Really no hunger and no craving even I look at restaurants menu online or pass by a barbecue
@@MrLeoYaus actually since I started fasting, junk food and fast food gross me out. I am getting more healthy but losing friends
Bok choy is a great veggie, too. It's low in carbs and super delicious. I used to fry it with garlic and just ate it like that. Too bad they are quite exotic where I live now.
Thank you Anna K.
I like Bok Choy 🥬!
Try to find an asian food market
@@ryubaku there was one (mainly Chinese market) in Moscow before COVID but I doubt it still works.
Bok Choy instead of bread for dipping.
I love it raw.
I always love your teachings Professor Ek
Absolutely love avocado with garlic chilli olive oil lemon juice salt pepper and cumin with fish or poached eggs. Love everything on this list.
Such a wonderful collection of information. You are a blessing to me! Thank you, Dr. Ekberg! God bless you!
Thank you boncoon
I find zucchini to be the most versatile, quick-cooking, and inexpensive(easy growing!). However, I'm unaware of how nutritious it is.Thanks again!@@drekberg
Vegetable you can add to your list is Celeriac. Also Brussel sprouts are good too.
You're doing such a great job sharing and explaining your knowledge .love listening to you
Thank you! Please keep it up:)
This is so incredibly helpful! I am on medication that increases potassium levels, so I have to watch my intake. This list is a lifesaver.
Swiss chard is so versatile. I separate the stem from the leaves and use the green part as a spinach substitute. The stem is cooked as you would cook green beans, okra or squash, curried, and with any other stew
When in Arizona much more Swiss Chard hard to find in Florida maybe I'll grow it!!
Brussel spouts roasted in bacon grease
Scott DeMouth I agree 100%
Omg I agree!
👍
shaved brussel sprouts sautéed in butter. Super Yum
Its just so wrong that I have no brussel sprouts after reading this after I just fried up some bacon
This list is too cool. THANK YOU! Keto diet seems so hard, but this list makes it way easier. Thanks!!!
Thank you Sten you have really helped me turn my life around….honestly
Thank you for your time in compiling a list.
Thank you Julianna Burgess. I really appreciate your feedback and so glad that you liked it.
Another good one, Dr E 🤛
I realized as an adult that I actually don’t know how to feed myself or much concrete information about nutrition at all. I’ve been trying to teach myself and found so much misinformation online. I really appreciate your videos and the time you take to make them. They are very easy to digest. No pun intended hahaha. Thank you 😊
Thanks so much for the clarity Dr. Ekberg - mushrooms, egg plant, celeriac
This is an amazing video. Very informative. Thank you Dr. Ekberg! 👏🏻
Very
My treat is Japanese like...all sliced, raw salmon, avocado, & Mushrooms. Cut seaweed sheets into quarters smear wasabi on the sheet
Wrap the 3 ingredients in the seaweed and your away...hard to beat as a lunch.
You are the best!!! I love your knowledge and I love the way you teach!!! I always feel like I’m in my favorite class!!!
Thank you Dr Ekberg. You are the greatest there is.
I like Swiss chard steamed in a pan then add a bit of garlic and cream/butter. Yummo!
Grilled swiss chard stems are amazing!
Dr. Sten,
Swiss chard is fantastic if you give it a rough chop, then saute it with sesame oil (or you can do part coconut oil, part sesame for flavor). Sprinkle with some flakey sea salt.
Makes a great bed for eating fish.
I like the cauliflower and avocado together idea. Love my Brussels sprouts!
Dr.Eckberg, gotta say just love your video graphics! Yur white board lectures, listing our yummy veggies, then you begin "verbal cooking", adding butter, steaming etc. I get hungry just listening! So are you & Joc Pepan cousins? Great education & humor!👍👍👍😋
Cauliflower is amazing roasted in oven, a must try so filling and tasty.
It's amazing with creamy sauce bacon and cheese casserole style
I am so grateful for this video. One of the things that pushed me away from keto was not knowing what veggies I could eat daily and still stay within my range of daily carb consumption. Add to that this list is what you like and other folks have mentioned some of my other faves like courgette and turnip greens. This video makes keto approachable for me again. Thank you!
Thank you pjb31apb. 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.
pjb31apb courgette = zucchini
Dr., I really enjoyed that list. Thanks so much.
Hello Dr Ekberg,
The Avocado/Cauliflower mix sound really good.
Whenever this guy has a top ten or 15 or whatever, I always make note of number 9 since 9th is what he placed in the 1992 Summer Olympics decathlon. 😁 Love the videos Dr Sten Ekburg. Keep up the great work!
That's weird.
@@jonhohensee3258 yo momma
@@Rockabillyrulzok Very weird.
@@jonhohensee3258 you would know. 😊🖕
Cauliflower: You can also steam it, then put it in a blender with a little butter, salt and pepper...makes a great substitute for mashed potatoes!
You can add broccoli to this. I use it all the time to make fish pie, cottage pie etc.
Thank you for this reading helped alot!!🙏
Thank you for details .My prayers and best wishes are with the reader of this. Stay blessed ❤️
I also do not care for raw broccoli (bitter). Tip for delicious, crunchy but not-raw broccoli in a salad from a Chef friend of mine: submerge cut up / bite sized broccoli florets in boiling water for about 15-30 seconds, just enough for it to turn super bright green (removes all the bitterness), then run under cold water to stop the cooking, drain and air dry a bit. Lasts me a few days along with a few other cut up veggies I prep ahead for a quick salad 🥗 😋
I was rather concerned, my husband who cooks all of my Ketogenic food, makes me a delicious Celariac and cream instead of potatoes. I looked it up and it is low carb! Thank you Dr for your explanations and instructions they’re keep me on track.
I ❤️ this video Dr Ekberg!
Blessings❤️❤️❤️