Speaker 1: Today's video is sponsored by butcher crowd for 100% grass fed pasture-raised and
free range meat delivered to your door across Australia had to health coach kait.com forward
slash butcher crowd.
Speaker 2: Good morning guys.
Welcome back to my channel.
If you're new here, my name is Kate.
I'm a health coach and I post videos on a high fat density of eating.
If you liked this video, give it a thumbs up.
No, wait, that's my outro.
Let's try that again.
Hey guys.
Welcome back to my channel.
If you're new here at my name's [00:00:30] Kait, I'm a health coach and I post videos
on a high fat nutrient dense way of eating.
If you like this video, please give it a thumbs up.
Feel free to share and make sure to subscribe and make sure to follow me on Instagram, Twitter,
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Where's your new posts every single day.
No, that is my intro.
I am losing the plot anyways.
Good morning guys.
Today, we are going to be doing a low carb grocery haul for insulin resistance.
And the reason I wanted to do this video is because I have another video where [00:01:00]
I talk about a whole bunch of foods that are the worst foods for insulin resistance.
Speaker 2: And there's a few comments on that video.
People saying there's nothing left to eat after everything I said, you can't eat in
the video and that's not true.
There are so many foods that are insulin friendly, and I do have other videos where I talk about
these foods, but I wanted to show it to you so you can actually see it through a grocery
haul.
Anyways, I live in Adelaide, [00:01:30] south Australia.
I'm just deciding right now, if I want to go to Cole's to do this grocery haul, or if
I want to go to food land, I have to have about 30 seconds before I have to turn one
way or the other.
So the difference is Cole's is like a very generic standard budget friendly, I guess,
grocery chain, um, that's all across Australia and then food land is, I don't know if it's
only south Australia, but it's more local.
Speaker 2: They're all independently owned.
[00:02:00] It is a much nicer shopping experience.
Let me tell you for any of you guys who live in Adelaide, which I know there's only a handful
of you, but the Pasadena food land and the Fruitville food land, the nicest grocery shopping
experience I have ever experienced.
I'll put some photos up of them, but like the Fruitville one, sometimes they have live
music, they have a piano in the store and there's someone just like playing and, oh,
it is so, so nice to shop [00:02:30] there.
Anyways.
I am going to the Mount Barker food land, which isn't quite on the level of Pasadena
and Finland, but it's still is probably 10 20 levels above Cole's.
So I guess I just made my decision.
I'm going food land.
Speaker 3: [00:03:00] So I'm going to talk you through the groceries [00:03:30] as I
unpack them.
But first I just wanted to show you what I got from my butcher crowd order, which is
where I get pretty much all of my meat, but your hat is the sponsor of today's video.
They are an Australian meat delivery company.
All of their products are 100% grass fed pasture raised, wild, caught all the good stuff.
So they have 100% grass fed beef and lamb.
They have wild caught salmon from, I believe it's from Canada, [00:04:00] which is brand
new and it's really hard to get wild caught salmon in Australia.
So really excited about that.
This is going to be my first order with the salmon.
They also have a pasture-raised pork and chicken great products.
So I'm going to show you that first
Speaker 4: You guys, through my butcher crowd order, because everything in here is insulin
resistant, friendly.
So I get the beef and chicken box.
And then I add on a few things depending on how I'm feeling.
[00:04:30] So I got a couple of steaks.
I believe I added on the beef brisket, but definitely worthwhile.
This is so delicious and here is the new salmon, which I haven't tried yet, but I'm sure is
going to be so delicious.
Look at the color of that.
This is my first time also getting their bone broth as well.
Love bone broth.
I got some [00:05:00] pork mints and some minced beef.
I'm going to make burrito bowl or a burrito bowl, I guess, just for myself with the mince
beef, some dice B. And then I think all the time, some of the chicken, I believe that
these are chicken wings, drumsticks.
And then finally there's sausages.
[00:05:30] Sausages are my absolute favorite.
They don't have any added fillers.
A lot of sausages out there we'll have flour or rice added, which isn't great for insulin
resistance.
So I love that.
They don't add any of that.
If you guys want to check out, butcher crowd head to health coach kait.com forward slash butcher
crowd and use code HCK at 15 to save 15% off your first box.
Thanks again to
Speaker 3: butcher crowd crowd for sponsoring this video.
All right, so [00:06:00] let's get started.
I'm going to begin with eggs.
Bees are an absolute low carb keto diets staple.
They are so good for insulin resistance, great source of fat, great source of protein, great
source of nutrition.
Can't go wrong with eggs.
Okay, then what do I have next?
I guess I'll go through some of the vegetables I got.
So, um, the bag kind of ripped, but I got lettuce.
I mean, lettuce, not nutritious, but it's a good base for [00:06:30] keto.
You can do like bunless burgers.
You can do like a burger bull, a burrito bowl, Watson salads.
I love doing Cobb salads.
So it's just a really good neutral base.
Then keto favorite Kali flour.
Again, you can do so much with cauliflower.
You can make cauliflower rice.
Some people do like pizza bases with cauliflower.
You can just steam it.
Speaker 3: You can fry it.
You can use it in a stir fry.
It's so many ways to incorporate cauliflower [00:07:00] mushrooms.
Again, these are just versatile.
I love having mushrooms in an omelet or a scrambled eggs.
I have mushrooms pretty much every morning until I run up to them and then I don't have
them until I go grocery shopping and get avocado.
I have another avocado.
So I only bought one today.
Usually if I two and that lasts me about a week, I usually have about a half at a time.
Again, super versatile Quito, [00:07:30] favorite high-end fat good source of vitamin E great
source of potassium, which is an electrolyte that is, excuse me, excuse me.
Potassium is an electrolyte, which can sometimes be difficult to get on low carb diets.
Avocados are one of the best sources there and even better source than bananas, which
are often cited as being a good source of potassium, avocados, even better.
Speaker 3: All F's high-fat fruit.
[00:08:00] A lot of people think they're a vegetable, but they're actually a fruit.
These are great for like again, salads, putting them in omelets.
What else can you do with olives?
Just eating them as is.
I'm obviously not a big fan of snacking, especially for insulin resistance.
You want eating as few times during the day as possible.
However, if you are peckish, look at me using Australian words.
If you are peckish, then olives [00:08:30] can be a good snack.
Butter of course, grass fed butter.
Again, really great food for insulin resistance.
It is just fat.
So I love putting butter in my coffee.
As a lot of you will know.
Um, I do have a whole video talking about why butter and coffee is a thing and the benefits.
I won't put that up above if you want to check it out.
But yeah, even just low temperature cooking with butter, scrambled eggs, this is the [00:09:00]
best you don't want to buy margarine.
It has to be real butter.
Margarine is made with vegetable oils, which are basically toxic due to how these oils
are processed.
So when I say vegetable, I mean corn oil, canola oil, soybean oil, GrapeSEED oil.
Why are you scratching on my couch?
Speaker 3: What else has vegetable oil, cotton seed oil.
They're mainly [00:09:30] oils that are made from seeds, even though they're labeled as
vegetable oils and these oils, they're really sensitive to temperature, light and oxygen.
Anytime they are exposed to these, they oxidize.
And then when you consume that it can cause free radical damage in your body, chronic
inflammation, which leads to a whole bunch of modern day diseases.
So you want to be avoiding.
These cats are being really distracting.
So avoid margarine by [00:10:00] real butter, it tastes so much better anyways.
Okay.
Then I got a couple of tins of knock girl.
So there are five fish that are super high in omega threes.
Those are salmon, mackerel, anchovies, sardines, and herring.
Obviously I spoke about salmon a bit earlier.
You want to be buying wild caught if you're consuming it often once in a while for on
salmon.
Speaker 3: Okay.
But yeah, make sure you're buying wild caught most of the time, but if salmon [00:10:30]
is out of your budget and if you aren't a fan of sardines, because they're just like
a little bit too fishy, mackerel is absolutely delicious.
It's not fishy like sardines it's.
I mean, it's slightly fishy.
It is a fish, but nothing like sardines.
I love mackerel.
I've been having like a tin or two of these every day.
Recently you want to be again buying them either in spring water, or if you can't find
it in olive oil, these ones come in olive oil, stay away from the vegetable oils.
[00:11:00] Speaking of olive oil, I got some olive oil as well.
Good for low temperature cooking.
Good for making salad dressings or just using as a salad dressing on its own.
I got some blueberries.
So berries are a really good, low carb fruit.
Speaker 3: They are lower in sugar than a lot of the other tropical fruits.
So blueberries, strawberries, raspberries, blackberries, blueberries are a bit on the
higher end when it comes to berries, but they're still good.
I think these were [00:11:30] like two or $3 and I was going to buy the raspberries
and they were like $9 for a little pack like this.
And I was like, okay, well, Nope, go on with the blueberries.
And I also got, um, some yogurt.
So yogurt is good for low carb diets.
And for insulin resistance, you want to make sure you were getting ones that don't have
any added sugars.
So plain ones, generally anything that's flavored or has fruit added in is going to be higher
in sugar.
So Greek yogurt usually.
Great.
Just any plain yogurt.
[00:12:00] I got a natural sheep's milk, yogurt cows milk.
Totally fine.
As well, as long as you are tolerant to dairy, but yeah, I just wanted to grab this one today.
Speaker 3: I have to got some bacon.
This is pasture-raised bacon from a local farm.
I don't usually add bacon to my butcher crowd order.
So I just grabbed some, although you can add it to your butcher powder if you'd like, okay.
And then I saw these crackers.
I'd never seen them before, but they're seed crackers.
[00:12:30] And the only ingredients are seeds, psyllium, husk, and spices.
So there's five servings in a pack.
And 1.2 grams of carbs in a serving.
So there's like six carbs in this whole box of seeds.
So excited to try these again, if you're looking for a snack, if you need the snack, she's
in crackers, dipping these and guacamole good options.
I got some coconut balls.
I'm going to make [00:13:00] a butter chicken and use coconut milk in it.
So that's why I got that.
This is again, really high in fat and healthy fat MCTs.
Speaker 3: Great for low carb diets, just some sour cream, going to make a burrito bowl
for dinner one night.
Okay.
Then I got some dark chocolate.
So dark chocolate.
Again, if you're having a bit of a sweet craving again, if you are looking for [00:13:30] a
snack that isn't going to be too detrimental, dark chocolate, this is 85%.
Pretty much anything above 85% is going to be good.
Just again, watch out for the ingredients and whatnot, and just how much added sugar
there is.
Yes it is.
Can I help you?
Oh, you're a big cat, fluffy cat pet.
And then it just got a couple of the faucets.
So I got a Mayo from undivided food code.
I love this company.
They don't use any vegetable [00:14:00] oils, which like 99% of males are made with vegetable
oils.
So that's why I buy this one.
Instead, if you are not in Australia, cause this is an Australian company, I don't think
they ship worldwide.
Speaker 3: Primal kitchen is a good alternative.
That's available in north America.
And I believe in Europe as well.
I know you can buy it on high herb.
And I think I heard ships worldwide.
I've also seen primal kitchen in some health food stores here.
The markup is pretty high, but that is a good option.
[00:14:30] I will link undivided food co and any other random brands in the description
box down below primal kitchen as well.
Again from undivided food co I got a catch-up so no added sugar, super low in carbs.
They use monk fruit to sweeten it great alternative to regular catch-up, which is high in sugar
in some countries high in corn syrup as well.
So great option.
And then it just got a salsa that has no added sugar, [00:15:00] again, not the same company,
but yeah, obviously you want to be limiting sugar as much as possible.
And I think that is my grocery haul.
Speaker 4: Anyways, guys, this was just a quick video today to give you some ideas of
what you can eat when you're trying to reverse insulin resistance on a low carb diet.
I do have another video that has a longer list of foods that are insulin friendly, which
I will link above if you want more foods, [00:15:30] more options, but I really hope
this video helped you if you didn't enjoy it.
Let me know in the comment section down below, and also let me know what your favorite low
carb meal is.
If you're in Australia, make sure to check out butcher crowd that will also be linked
in the description box down below with a code to save 15% off your first order.
Thanks again for watching.
And if you didn't know this video, you might also like my video on foods that are not insulin
friendly, which I will link right here.
If I'm check out my most recent [00:16:00] upload, you can click here and check out my
keto diet and Carter diet coaching programs.
You can find them here.
Thanks guys.
I'll see you next time.
Bye.