in today's video we're going to be talking about 10 health foods
that are always in my fridge and my pantry now most of these foods i pretty much eat
every day and i'm going to tell you why you should tip
hey guys welcome back to my channel if you're new here my name is 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
and facebook where i share new posts every single day alright so with me here today i have 10 foods
that are almost always in my fridge and like i said at the beginning i pretty much eat or drink
one of these as a drink all of these every single day number one is eggs eggs are super nutritious
the yolks especially are what hold most of the nutrition and the whites are mainly protein which
is so good still important they are a complete protein source meaning they have all the essential
amino acids and they also have collagen now you guys who are not new to my channel will know that
all my meals are centered around protein protein is key protein is the most important macronutrient
and most people are under consuming protein and don't even realize it if you find yourself hungry
in between meals that probably means that you didn't have enough protein at your last meal and
eggs are a great way to boost your protein with any meal now when it comes to other nutrients
eggs are one of the best sources of vitamin k2 vitamin k2 is really important for the health
of our bones it helps our bodies to absorb calcium they're also an excellent source
of vitamin e two eggs gets you to almost 15 of the daily value on top of that they are
rich in b vitamins including biotin and they also contain some vitamin a and some vitamin d
next up we have beef beef is probably the most nutritious meat you can eat well
actually tied with lamb again it is an amazing source of protein also a really great source of
bioavailable iron for women especially it's really important that we get enough iron
every day a lot of young women especially are not getting enough and they're becoming anemic
just because red meat has been demonized now my personal experience with this i was never anemic
i did have low iron at one point and i used to have really heavy and really painful periods
when i started eating more red meat when i got my iron up and also iodine which we'll talk about in
a little bit my periods became so much lighter i have next to no cramps and i mostly attribute that
to my red meat consumption my increased iron intake and my increased iodine intake compared
to other types of meat beef is one of the best sources of vitamin b12 it is also rich in
zinc niacin phosphorus selenium cla honestly just so nutritious and the best part about meat
is it doesn't come with all the anti-nutrients which stop us from absorbing these nutrients
currently i pretty much get all of my meat from butcher crowd who are the sponsors of today's
video i've been ordering from butcher crowd for a bit over a year now and i cannot recommend
their products and their services enough currently i am getting the small beef and chicken box and
every month i switch up my add-ons sometimes i get some wild salmon sometimes i add the
sausages those are really really good and don't have any fillers all of butcher crowds products
are free range pasture raised their salmon is wild caught and they also offer wild australian fish
your delivery comes flash frozen you just have to put it in your freezer and what i do is i
just take everything out the night before to let it defrost my steaks though i usually leave frozen
and cook them in my air fryer from frozen usually about 12 minutes on the highest setting
this cooks them perfectly and it's so easy your kitchen doesn't get covered in all the splatter
from um your frying pan or whatnot it sounds like a little bit of a cheap way to cook them but i
promise you it is so delicious with butcher crowd i can feel confident knowing that i'm getting the
best quality meat from ethically raised animals they offer free shipping australia-wide and all
of their packaging is certified carbon neutral and 100 recyclable if you want to try out butcher
crowd head to health coach kait.com forward slash butcher crowd and use code kait15 to save 15
off your first order thank you again to butcher crowd for sponsoring this video next up we have
bone broth bone broth is a liquid that is made from simmering animal bones and especially meaty
joints in water this extracts the nutrients of the bones and out of the connective tissues and
the broth you are left with is rich in amino acids in vitamins and other essential nutrients it can
be made using pretty much bones from any animal but the most common ones are beef chicken and fish
you can drink it on its own or you can also use it in cooking i love just putting a little bit in the
bottom of my slow cooker and cooking something like beef brisket in it oh so delicious now you
can make it fresh and then just put it in jars and either freeze it or keep it in your fridge
when i don't have it made fresh i use this bone broth concentrate or they now call it bone broth
body glue from jevity x and this is pretty much just like a gooey and with this you just take a
teaspoon and you add it to boiling water and you get a bone broth it is fantastic so easy to use
in cooking like i'll just add a teaspoon of this into pretty much anything like minced beef ground
beef i'll just put that in when it's cooking and that just helps to enhance the nutritional value
beef already beef as we already talked about is super nutritious but this just gives it a little
bit more it is also rich in electrolytes which can sometimes be difficult to get on low carb diets
which i know a lot of people who watch me follow magnesium especially that can be a bit difficult
to get just because our modern food is depleted in it but bone broth is rich in it it's also really
good for your digestion some of the amino acids in it can help to heal your intestinal wall if it has
become damaged and bone broth is the best way to break a fast next up we have avocados these are
definitely a low carb favorite and besides being super delicious they are also nutritious as well
they are one of the best fruits you can eat in my opinion and yes avocados are a fruit
they're high in fat they're low in sugar they're high in potassium they actually have more gram
for gram than a banana does and the added benefit of not coming with all that sugar
potassium is really important for heart health and again this is an electrolyte that can sometimes be
difficult to get if you're eating a low carb diet i know some people experience heart palpitations
when they first switch to low carb and this can be due to low potassium so adding some avocado in is
a good way to increase that and to get the heart palpitations to go away keep your heart healthy
and then we have butter and this is another food that i'm confidently going to say that i have
every single day if you are watching this and you are in complete shock that i am referring
to butter as a health food please hear me out saturated fat has been wrongly demonized the
studies that have found a connection between high saturated fat intake and heart disease
for example they're all based on correlations and not causations and what i mean by that is
these studies have looked at big groups of people and they've seen what they eat and what diseases
they have and people who tend to eat a lot of saturated fat also have a lot of heart disease
but the problem here is that these studies can't take into context all the other things these
people are consuming usually they're consuming saturated fat in the form of fast food they're
consuming a burger with a white bun with a side of french fries that are fried in vegetable oil and
then a coke filled with sugar and the saturated fat is getting the blame so there haven't been
any studies that have been able to prove that saturated fat causes heart disease and saturated
fat is actually the best type of fat that we can consume especially when it comes to cooking any
fats that are solid or room temperature they're more stable they're less likely to go rancid to
oxidize and then cause oxidative stress within the body anything that is liquid is a lot more fragile
you want to stay away from any vegetable oils and under the category of vegetable oils that
includes canola oil sunflower oil soybean oil corn oil these are all considered to be vegetable oils
don't cook with them those are actually what is causing heart disease or part of the problem
anyways back to butter butter is rich in vitamin k2 just like egg yolks it's also rich in cla now
you guys who are not new to my channel you will know that i'm a big fan of bulletproof coffees
which is a type of coffee where you add fat to it so you put in some butter some mct oil that's
usually the basic recipe i used to have these every single day i've kind of been off them
recently and just been having black coffee but i'm sure i'll get back on the bandwagon soon
basically bulletproof coffee is a way to extend your fasting window when you consume only fat your
insulin stays low your blood sugar stays stable and these are some of the benefits that come
along with fasting but by having this drink it makes fasting a little bit easier and i also love
cooking eggs and butter scrambled eggs especially so so good next up we have mushrooms and a fun
fact about mushrooms is they're not actually a vegetable so what are they you might be asking
they're actually considered to be a fungi mushrooms are rich in potassium they're
rich in selenium and if they're grown outside if you can find ones that are grown outside
they will also contain some vitamin d2 mushrooms are also delicious fried in butter oh so so good
and then we have sauerkraut which is fermented cabbage fermented foods such as sauerkraut
include probiotics which help to replenish good gut bacteria now you guys will know that i had
a jaw surgery just over two months ago now and after i had that surgery i had to take antibiotics
now antibiotics obviously they're important in certain situations but one downside to them is
they completely wipe out your gut bacteria both the good and the bad so especially after taking
antibiotics it's really important to consume a lot of probiotics so i've been eating a lot of
sauerkraut eating a lot of yogurt and things like that and then we have beef liver capsules
let me know down below if you guys were expecting beef liver or beef liver capsules
to make this list or if this one has totally shocked you beef liver is one of the most
nutrient-dense foods on the planet if not the most and look in the past i have tried to cook
beef liver and make it palatable to actually enjoy it and i just cannot do it and i know i know
people are going to call me out and just say i'm not doing it right but honestly i
would just rather take the capsules get the benefits and not go through all the torture
because in one 85 gram or three ounce serve of liver you have a whopping
13 000 micrograms of vitamin a 55 micrograms of vitamin b12 64 micrograms of vitamin k2
50 of your daily requirement for iron 215 of your daily requirement for copper 50 of your daily
value for zinc and b vitamins across the board it has so so many packed into it honestly just
so nutritious a serve of beef liver capsules is six of them they're pretty big capsules and i know
this shocks a lot of people but they're pretty big capsules so it seems like a big serve but you have
to remember that this is a whole food that has been dehydrated into a supplement it's not just
isolated nutrients so that's why the serving size is six and this is equal to a small serve of liver
now these ones from grassland nutrition they actually include kelp which is the richest source
of iodine and i mentioned iodine earlier in the video iodine is so so important and again it's a
nutrient that a lot of us are not getting enough of especially women like i was saying before
i found iodine made such a difference to my heavy and painful periods so highly recommend
this for everyone but especially for women and especially if you have painful periods
i guess i should mention that i will link these products exactly or ones that are similar to them
in the description box down below i do have a promo code for these capsules so i'll put
that down there but moving on to our second to last food we have fatty fish and specifically
fatty fish that has been tinned so cold water oily fatty fish are super super rich in bio-available
omega-3 and i'm sure we've all heard the benefits of omega-3 for our brain health for our joints
for our blood omega-3 is super important and instead of spending money on expensive
fish oil supplements that are usually rancid you can just buy tinned fish instead so
i usually buy mackerel this is my favorite out of all of the cold water oily fish
other options include sardines anchovy herring salmon and mackerel that's the fifth one
of course i like salmon too but i like fresh salmon as opposed to tin salmon
and when you're buying tinned fish make sure you're buying it either in spring water that
is the ideal or else olive oil don't buy it in sunflower oil soybean oil any of those toxic
vegetable oils we spoke about earlier and if you've only ever had sardines and you're
thinking about having tin fish right now and cringing try mackerel i swear this is so
so good and i will just mention that the type of omega-3 that is in fish and in seafood it's
different than the type of omega-3 that you'll find in like chia seeds and hemp seeds the type
in seeds needs to be converted to the final form in order for our bodies to use it if it's not
converted it is just treated like any other type of fat and used for energy but the type that is in
fish and seafood is already converted so our body can use it for all of the benefits that we
hear about omega-3s for our brain and whatnot and the final food that is always in my fridge or my
pantry in this case is apple cider vinegar if you guys have watched any of my videos on blood sugar
on insulin resistance you will know why i swear by it consuming apple cider vinegar before a meal
significantly lowers the blood sugar and insulin response and this is really important for anyone
with insulin resistance or blood sugar issues or type 2 diabetes pcos but even if you don't have
these conditions it's really good for preventing them apple cider vinegar has this effect
because any vinegar is going to speed up the rate at which your muscle cells can absorb glucose so
it takes it out of your bloodstream faster and that's what makes the blood sugar response lower
and that's why less insulin is required there are a few different ways to use it some people
take it every morning some people take it before bed i've seen studies where diabetics have taken
it before bed and it lowered their fasting blood sugar in the morning the way i like to use it is
taking it before meals especially meals that are a bit higher in carbohydrates again this just helps
to keep blood sugar and insulin more stable you can take one tablespoon and dilute it in water
that's usually how i take it that's the easiest way to take it you can also incorporate it into
your cooking make it into a salad dressing things like that i have another video that i shared a
couple weeks ago on things you can do to lower the blood sugar and insulin response to carbohydrates
this is one of the tips but i will link that video up above and you can check it out afterwards if
you want to know the other tips and want to know more about apple cider vinegar but anyways guys
those are the 10 foods that i always have in my fridge or my pantry like i said i pretty much eat
all of these foods every day my breakfast this morning was an omelette cooked in butter
with some mushrooms and some mackerel and i had some parmesan cheese in it as well i'll probably
have something later in the day like maybe i'm gonna have this steak i don't actually know what
i'm having for dinner tonight maybe i'll have this steak i haven't planned yet but that i'll
maybe make a little side salad with some avocado maybe top that with some apple cider vinegar and i
think pretty much the only things that i won't be having today which i could potentially have
i could add the sauerkraut to the salad and have a cup of bone broth and then take the supplement and
literally i am eating everything here but anyways guys thank you so much for watching let me know
in the comment section down below how many of these foods you currently have in your fridge
or your pantry if you're in australia make sure to check out butcher crowd i cannot recommend their
products and their services enough their customer service first off is just absolutely amazing which
just makes me love them even more i will put the link to check them out in the description box down
below and don't forget to use codekate15. if you did enjoy this video you might also enjoy my video
where i give you an insulin resistance shopping list which you can check out here if you want
to catch up on my most recent upload you can find it here and if you want to check out my keto diet
and carnivorous coaching programs you can find them here thanks guys i'll see you next time bye