Caviar is a SUPERFOOD!

Salmon roe is here. There are many names for caviar from fish eggs to roe. Some of you guys might have gone to a sushi restaurant and seen ikura, masago or 2b go on the menu, but caviar is technically supposed to be from wild beluga sturgeon in the Caspian Sea. Now caviar is used as a general term for any salted fish eggs. What they do is they take the egg sac out of the fish.

They separate the eggs from the membrane they lightly salt them, and then they either put it in jars or cans. Freeze, it refrigerate it whatever caviar might just be the healthiest food on the planet. Just like liver, it contains all of the vitamins, minerals, elements and fatty acids. Our bodies need, in their most bioavailable form the animal form. The nutrients in certain plant foods require conversion in the body, whereas the nutrients from animal foods are directly absorbed.

The main discrepancy between liver and fish eggs is that liver has a substantially higher vitamin A retinol content and fish eggs have much higher omega-3 fatty acids. Epa and DHA. The DHA in fish eggs is actually in the phospholipid form, which is said to pass through the brain, much easier and be absorbed better, but that’s never actually been proven. In a study I found out about fish eggs in Weston prices, book nutrition and physical degeneration.

It’s a book about a dentist who explore native people that were still living off of the land, their natural diets. These people actually used fish eggs as fertility and nutrition for pregnant women, nursing women, children during developmental stages for its incredibly high nutrient content. If indigenous groups did not have access to fish eggs, they would always have another high nutrient food, maybe some type of shellfish, fatty insect or organ meat in Alaska.

When food is plentiful, full and bears have fattened up, they actually killed the salmon and only eat the brain and the eggs of the salmon. That’s because those are the two highest nutrient foods on the animal. If you think about it, a fish egg is basically a tiny fish, so it encapsulates the entire nutrition of the animal. It’s like eating nose to tail except you don’t have to eat. You know the whole animal piece-by-piece, regardless of what fish the eggs are from.

The nutrient profile is similar per calorie, that is, salmon eggs, for instance, are higher in fat. They have a higher fat percentage, so the nutrients might be more concentrated, but calorie for calorie all fish eggs are equal, whether it’s cod, roe herring, roe, sturgeon, Roe. All fish roe is a super nutrient-dense food. It’s just the facts of protein ratio varies depending on the species of fish, and we can also assume it matters if the fish is farm raised or wild caught, that will directly affect the nutrients and the omega profile of the fish eggs.

You have to be pretty careful with making sure that the fish eggs, the caviar you’re buying, is not from farmed low quality fish that the fish is on some type of natural diet. So the omega-6 to omega-3 ratio is correct. If we take a look at 100 grams of salmon roe, which is 200 calories, the vitamin profile is literally complete. We have a decent amount of vitamin, A all of the B vitamins, vitamin C vitamin D, vitamin E – and there is definitely vitamin K in salmon roe, because vitamin K is contained in all high quality animal foods.

The test is expensive to conduct, so sometimes they don’t test for it. The vitamin C might actually be misleading because sometimes they add ascorbic acid. As a preservative to fish eggs. Now fish eggs do contain vitamin C, but usually when you salt, the food, it loses its vitamin C content. The anti scorbutic properties of the food are lost, so I have to do some nutrient testing in the future on salmon or get more correct data.

Maybe we’ll do that later this year, the vitamin D and E content are incredibly high for an animal food. These nutrients are usually specific to higher cholesterol, animal foods such as eggs, brains and, of course, fish eggs. Fish eggs are also complete from both a mineral and element perspective as they contain every single one of them in reasonable amounts. It’s worth noting. They have a significant iodine content as well.

So if you’re consuming fish eggs on a daily basis, you probably don’t need to supplement iodine fish eggs even have conjugated linoleic acid, which has been shown to have various health benefits. They contain arachidonic acid as well a fatty acid, specific to animal foods and, just like DHA, our brains require a certain amount of arachidonic acid. Every day. Of course, fish eggs are incredibly high in epa and DHA omega-3 fatty acids.

They are unparalleled, possibly with the exception of animal brains. Of course, I wouldn’t be mr. Salmon roe if I didn’t have some for you guys to taste today. Here we have some red caviar and the beauty of this food is a testament to its nutrient profile. Up close, we see the very pretty red pearls, almost as pretty as me, and when we bring up fish eggs, we have to bring up the conversation of food palatability, how a food tastes in its raw natural state and in the case of fish eggs yeah.

They added a little bit of salt to them, but there really isn’t a tastier food in nature that hasn’t been changed, and if we’re going to look at foods in nature and ones that tastes the best without cooking them, seasoning them fermenting them. They are all animal foods. When you ferment, an animal food, you can increase the palate ability in a natural way, but a lot of the modern things we do from salting to processing to very specific cooking methods.

You know unless you’re just throwing a piece of meat over a fire. You can argue that it’s not too. Naturally, this food palatability is important because, usually how a food tastes in its natural state is an indicator of its nutrient properties. If you were to take bone now, for instance, that had been fermenting in the femur bone of an animal for a couple of weeks, because the Coyotes couldn’t break into it, then it would taste like cheese and the reason these foods taste good is because every single Nutrient in the food reflects in the taste of it.

If a food has certain vitamins, minerals, elements and fatty acids in the food, you can literally taste them in the boot. You can taste, copper, you can taste iodine, you could taste every single vitamin that’s contained in the food and when you have all the vitamins in balanced amounts like we do in fish roe, it makes sense that the food tastes amazing, and not only does it taste. Amazing in its unaltered State it also satiates you very quickly.

If you have a few tablespoons of fish roe you’re going to be full, I would love to see someone try to eat like a pound of salmon or at once. You would get a couple bites in and feel full because it’s so nutrient dense, it’s literally satiating your appetite, although there is little variance in the nutrient profile calorie for calorie the taste of fish eggs varies greatly. That’s why some fish eggs are super expensive, like sturgeon, caviar and salmon.

Roe isn’t really too expensive. The fish eggs will literally taste like the fish they are coming from. So salmon roe is going to taste like salmon when tasting fish, eggs or caviar. I believe you’re supposed to use a plastic or nonmetal spoon because it alters the taste. I’ve never really noticed this, but let’s give some of the ROE a try, there’s so much going on here. You have that cholesterol, richness, that’s specific to foods like eggs and brains.

You have a slight iodine flavor. You have. I know that complex salmon flavor it’s like tasting the ocean in the form of a scrambled egg. That’s how I would describe the flavor. The texture is like a soft pearl that pops in your mouth and then that rich cholesterol, a liquid, comes out. This is like the best food you could feed to a baby or a child. Not only would they love it, it’s like super colorful and approachable.

The salmon roe is tasty. I would give it about an 8 out of 10 from a flavor perspective, but there’s a reason. Sturgeon Roe is so much more expensive. Here I have some hackleback roe. It’s a type of sturgeon. The pearls are black. This is what you think of when you, you know when you see caviar like the black fish eggs, yeah, there’s a reason, there’s a reason. Caviar is made from sturgeon. The flavor is completely different.

It’s buttery it’s more complex. It doesn’t have as much of an iodine flavor, of course, you’re not supposed to eat caviar with the spoon like this, but I mean you’re on a carnivore, a keto diet. This is ensuring you’re not getting anything negative. Now, if you’ve never tried sturgeon roe, it can be on the expensive side, but on Franky’s free-range meat, our goal is to make everything affordable. So we are taking a profit loss and providing it to everyone, so they can experience it.

This is something that maybe I would have once or twice a month on a special occasion: it’s not prohibitively expensive, but it’s expensive enough that you couldn’t really eat it every day, whereas you could eat the salmon or every day. So if you guys haven’t tried sturgeon Roe specifically, I encourage you just for the experience, I’m honestly one of those people who don’t really care about the experience with certain things, but when I ate sturgeon Roe for the first time I was like you know, it truly Is amazing, so if you guys would like to check out Frankie’s free-range meat comm, we are offering salmon roe in that portion, as well as the sturgeon row in the same portion.

This is half a kilo of salmon roe we’re going to be offering it in four containers because having one big container like this is a little ridiculous and the sturgeon Roe is going to come like this. It is in a one ounce container. So, thank you guys for joining me today. If you have any more questions about fish, roe, fish, eggs, caviar feel free to. Let me know down in the comments below, if you guys could please, like the article subscribe hit that Bell icon and share it.

If you can, if you guys would like to support me further, you can check out some of the other articles on my youtube, blog and, of course, place an order with Frankie’s free-range meat. If you guys would like to know more about our mission and the future of Frankie’s free-range meat, you can check out the website Frankie’s free-range meat com, looking to do a bunch of really exciting stuff from providing you guys with raw dairy to custom cuts of meat.

Again, thank you guys for joining me today and enjoy the rest of the weekend.



Butter is a SUPERFOOD!

I can’t believe it’s not butter or Earth Balance on their toast. Yet you ins have been consuming animal fats for hundreds of thousands. If not millions of years, it is really unfortunate that this idea that fat is bad for us, is so ingrained in our culture that people will shy away from foods that are the most important for our health.

In the case of butter, most people are actually unaware of the vitamin content of butter, as well as the other beneficial properties, particularly in regards to fatty acids. When we say butter is a superfood, we really mean it is a superfood. It is an excellent source of vitamins, A E and K and, depending if it was on summer pasture, it can also have a fairly high vitamin d3 content. Now this kind of parallels to all grass-fed raw dairy and the important thing to keep in mind here is the vitamin content of the butter will correlate directly to the pasture quality that the animal was on.

But in the best case scenario, butter is an amazing source of these vitamins and, most importantly, it’s the animal version of these vitamins, its vitamin A in the form of retinol, its vitamin K in the form of k2. It’s vitamin D in the form of d3 and it’s present in large amounts of animal fat that allow it to be absorbed easier. Other well-known benefits of butter are its butyrate content and you’ll commonly hear C people talk about feeding beneficial gut bacteria fiber to produce butyrate, but you can actually just consume.

Butter increases, HDL cholesterol with people. Consider the healthy cholesterol and people that consume butter actually have lower rates of heart disease than people that do not. It’s also worth mentioning that, in addition to this considerable fat, soluble vitamin content, butter is also an excellent source of linoleic and linolenic acid. So, although might not have an incredibly high amount of preformed epa and DHA, the body can convert those precursor fatty acids into epa and DHA, especially in the presence of the high fat content.

Here today I have a fairly dramatic and interesting comparison here we have on the left raw farm, grass-fed butter, and here we have on the right. You know your basic supermarket white butter. This is white, doesn’t really have much of a smell to it very classic. Like you know, buttery taste that you’re familiar with when you grew up this butter is a deep yellow, has like a sweet, nutty smell to it, a really deep, vibrant, yellow color, and you know, if you look at the vitamin, A content on this, it does have Some vitamin A from whatever they’re feeding the animal, but it is very clear visually that this butter has a much higher carotenoid content in it because of the beta carotene that is in the grass of the cows are eating.

We can also assume that this butter has a substantially higher rk2 content, as well as other fat soluble vitamins, and not only does it have a substantially higher amount of these vitamins. In the case of this commercially raised butter, this might not really have any fat soluble vitamins at all, so we’re essentially transforming nutritionally empty food. That’s just calories into something that is an excellent source of nutrition.

This is why food quality plays such a huge role and why? I really don’t recommend people consume dairy unless they have access to high-quality raw, grass-fed dairy. Now you might be thinking Frank. Can I just buy things like Kerrygold, or can I buy grass with butter from the supermarket, and the answer really is? No because Kerrygold has been known for fraudulence many many times, it’s technically, not actually grass-fed grass-finished and they can dye the color of the butter to make it yellow.

So what happens when a fat is pasteurized? Is you lose the enzymes and the enzymes can help digestion? You also lose some of the nutrient content. Is this? You know kind of an end-all, be-all thing. No, I mean, technically speaking, grass-fed butter from the supermarket is still better than foods that a lot of people have access to, but keep in mind you might be consuming rancid fats when they heat these fats they last much longer, whereas, if you bought, you know cultured Butter, it ferments naturally over a period of time, and it’s something your body is supposed to be.

You know consuming. You know natural fermented, bacteria and enzymes. You know if that is the. If the supermarket stuff is your only option by all means, and it’s your only source of fat, you can use it, but I would not be confident in the vitamin content of it. Nor would I be content in near the absence of rancidity or negative inflammatory factors. Maybe even some degree of histamine intolerance so keep that in mind when you’re buying butter from the supermarket – and you know I mean this stuff – isn’t cheap.

You know it’s ten to twelve dollars a pound depending on where you are so. There are definitely cheaper sources of high-quality fat that most people can find access to. Overall, it’s just one of those foods that is so delicious, it’s so tasty, and it’s amazing that it’s good for you, since I am allergic to their. What I actually do is, I usually take this and I put it in a dehydrator at a very low temperature and I pretty much make it into a raw clarified butter.

So I preserve the enzymes by keeping it raw, but I remove the casting protein that can cause inflammation for me. So thank you guys for reading. If you guys would like to support the blog, please subscribe and share the article there’s a bunch of stuff you guys can check out in the description and if any of that interests you from patreon to my Amazon shop to social media, if you guys do want To reach out to me for one-on-one consultations, you could reach out to me, through the contact form on my website or directly Frank, a to find out at gmail.

Com. If you guys have any questions about dairy anything related to this article or any articles, you would like to see in the future, please feel free to leave your recommendations in the comments.



Shellfish is a SUPERFOOD

We are referring to crab lobster mollusks like mussels, oysters clams shrimp, any fish with a shell. Essentially so does she is uh that she’s a little cold right now because he just got out of the fridge, but maybe he’ll he’ll spring up a little bit later so shellfish, it really is one of the most nutrient-dense foods we can consume it’s up there with Organ meats, egg yolks, the highest quality offcuts there are.

There are not any foods that to me take value over shellfish from a nutrient density perspective. They are all as valuable as things like liver all the foods that I talked about. Cod, liver oil, any super nutrient-dense food shellfish is up there. The reason I like shellfish, so much is because you are able to purchase a lot of it alive at a much fresher quality than other foods that we have access to.

In addition to that, it is a super approachable food in a sense that you know, people like shrimp, they like clams, they like oysters, whereas things like liver and a lot of the other organ meats that I tend to eat on the carnivore diet. People aren’t really as much of a fan of the main difference between shellfish and other fin fish is, of course, the accessibilty. It’s obviously much easier to go to a beach and pick up some clams or oysters than it is to spear or reel in a fish from the ocean.

So there’s plenty of evidence on various coastal regions for use of seafood and mollusks and mass exploitation of these nutritional resources during the Upper Paleolithic period. There’s also plenty of evidence that Neanderthals use fire to open up these shells and, interestingly enough, they tended to use the shells as decorations, whether as jewelry or kind of status, symbols of the person. So whether or not these foods play role in the actual evolution of humans due to the ease of caloric access, it is safe to say that various indigenous groups did prized shellfish.

They specifically fed these who’s to pregnant woman, a nursing woman, children couples looking to conceive. It was one of the foods that was gathered along with things like fish, roe, liver, very nutrient-dense, animal foods. If we want to talk from a scientific and paper value perspective of what nutrients occur in the shellfish, the main discrepancy is the high preformed DHA content. Normally in a ruminant animal, you can only get preformed DHA from consuming the brain tissue in regards to actual vitamin content of these foods.

They tend to be excellent sources of the B vitamins, as well as vitamin d3. To a lesser extent, these foods have pretty good amounts of all the fat soluble vitamins. You know this shellfish has vitamin A it. Has vitamin E? It has vitamin k2. It’s an amazing source of all the minerals and elements, of course iodine, but the main thing that shellfish has over other foods is specifically the DHA content and, of course, this correlates directly with how fatty the item is in the case of mussels.

Here they have a bit less fat than something like oysters, so oysters would have a higher DHA content per calorie for anyone not confident in the nutritional value of shellfish, there were literally groups of people that subsisted off of shellfish that were in just as good health As any other indigenous group in vilmer steffensen’s, the fat of the land when he examined skeletal, remains of coastal tribes, that subsisted only off of shellfish.

The skeletal structure, the development of the face, all of the markers for optimal health, were the same as groups of Eskimos. That we’re living off of fish mammalian meat, so there’s evidence anthropologically speaking that you can be just as healthy consuming only shellfish versus ruminant meat, and I would argue that some consuming shellfish now is going to be much healthier and get a much higher nutrient density in Their diet, because people tend not to consume those offcuts, those organ meats that are necessary to get complete nutrient density in the context of a whole ruminant animal, and you can imagine the reason being that these shellfish and this seafood is more nutrient dense nowadays, is that It is a complete food when you’re eating a whole shrimp, a whole mussel, a whole clam, a whole Easter that is equivalent to you eating, essentially the whole animal, whether it’s a cow or a pig or a sheep or lamb same thing with eating things like fish, Eggs or fish roe you’re, essentially it would, it would essentially be like shrinking down the entire cow and eating it in one bite to get the complete nutritional profile, but with who’s like mussels and oysters.

That is much more approachable to do now. Obviously, there are pros and cons to shellfish, the pros being it’s a very approachable food. It’s super nutrient dense. The cons are, of course, the concerns with farmed fish pollution in the water and, unfortunately, in this case, when the water is polluted, it can be so polluted and it can affect the taste of the animals so much that you cannot consume it.

In the case of grain fed steak, we can cover up the off accurate taste of grain fed fat by cooking it by putting salt and pepper on it. In the case of oysters, I have literally gotten oysters that have smelled like sewage and I smelled the outside of the oyster and it didn’t smell right. So I was like. Let me open it up. I open up the oyster, it was one of the worst smells. I have ever smelled in my life pure rotten sewage, so one of the major cons is the quality of this shellfish that you’re getting really does correlate with the sourcing of the ocean and that doesn’t really even matter if it’s wild squad or not.

Unfortunately, I can still be in polluted water, so you know one of the main reasons I don’t really consume shellfish as much as I would like to is partially because of that reason, another thing that people don’t really mention is it can be a little bit expensive. You know this crab, it’s like 25 bucks. Just for the crab I mean. Obviously, things like mussels and clams are actually very affordable about things like shrimp lobster.

Crab tend to be on the slightly more expensive side, but at the end of the day, with the amount of money people spend on BS, I don’t think any sort of food budget is going to be too expensive in the right context. So if you guys are looking to increase the nutrient density of your diet in a really approachable and delicious way, this is definitely one of the best ways to go about. I know I spout all the time about liver eat egg yolks, you know eating all these foods like fish roe, but this is an alternative.

You can have mussels crab lobster. All of these things several times per week. The real crush is going to be sourcing, high quality, wild-caught stuff and figuring out how the nutrient density is going to tie in to your overall diet if you’re not consuming it. To frequently I’m sure some people are going to ask about canned versions of these foods. Canned oysters canned muscles can crab meat, that’s pasteurized.

Obviously the fresh version is far better. It’s going to have a higher vitamin C content. The nutrients are going to be more preserved, but I wouldn’t say I would say, there’s lesser evils. You know you could buy fresh pasteurized crab meat, but that’s going to be way more expensive than the one that has additives in it. You can buy canned oysters or you can buy fresh, packed oysters at an Asian market.

You know you could buy clams that are already shuck. You could buy raw clam meat in certain places. That’s going to be far superior to the canned versions, the smoked versions, especially things that are packaged in oil, so for those of you guys, are asking that if canned food is the only thing you have access to that’s fine. If you guys want to talk about thin fish and things like anchovies and sardines, of course, those are great.

The main reason I’m focusing on shellfish in this article is because of that accessibility reason. You know the access that we would have had to shellfish is much easier than pind fish. So thank you guys for reading. You guys have any additional questions. Please let me know if you guys wan na check on my Amazon shop. There is some canned cod liver oil on there that I view as the nutrient-dense food to achieve some nutrient density in your diet.

If you guys are on Twitter or Instagram, please drop me a follow, and last but not least, if you guys would like to reach out to me in regards to optimizing the nutrient density of your diet, you can shoot me an email, Frank, a Tufano at gmail.Com Or contact me through the form on my website,



Eggs are a SUPERFOOD

They are an amazing source of nutrients. Unfortunately, that nutrient content depends directly on what the animal was fed and as with grass-fed beef, we see a three to ten times, variance in certain vitamins and fatty acids. So, although eggs high-fat dairy high quality animal products – well, I guess just animal products in general in American diets might be their only source of fat cycle.

Vitamins when you go to the farmers market and you pay six or seven dollars a dozen for truly pastured eggs. You really are getting six to seven times the amount of vitamins in some cases. So I guess I have to touch on the anti-nutrient Abedin in egg whites, which binds to biotin and inhibits the absorption and people are concerned about this. But if you cook the egg, it only really inhibits about 10 to 20 percent of that Abbadon.

Thankfully, there’s plenty of biotin in the egg itself to have a net gain of biotin in the body, so that anti-nutrient isn’t a concern. I mean if you want to reduce it up to 60 %. You have to boil the egg for like two minutes, and no one really does that. I personally have only consumed egg yolks in the past and I just find our reacts better to those and in Reverse the nutrient profile. 90 % of the vitamins are in the egg yolk a fair portion of the potassium and selenium and protein is in the egg white, but well if the actual fat sample vitamins and a lot of the minerals are just in the egg yolk.

So that’s why I’m comfortable with not consuming the white here today I bought five different types of eggs from a local Whole Foods and at the end here is just a regular commercial white supermarket egg. So we’re going to look at the color variants and what we can safely say here is you know, non-gmo pastured, eggs, darkest yolk, regular pastured eggs from this is vital forms slightly lighter yolk, the organic pastured eggs are slightly lighter again, the other brand of pastured eggs.

Again, we’re getting lighter and lighter as we go and the organic omega-3 eggs again lighter, but not as light as the Reg Supermarket commercial egg. One interesting thing, if you add salt to egg yolks, they get much darker. These are these egg yolks and after I added salt to them, they turn many many shades darker. Just a little interesting, culinary thing that I’ve noticed and we could we don’t have to look at these eggs.

I mean they’re old brown, eggs for the most part, different sizes and we can safely say yeah. The darker egg. Yolk has more carotenoids likely more other vitamins, but does it have a high omega-3 content because omega-3 content, even though it’s probably way higher in these eggs? You know it’s not indicated by the dark or egg yolk, so I was going to taste these eggs, but I’ve had some. I am allergic to eggs.

I’ve had some very bad reactions lately. So I can say, though, that I’ve tasted all of these in the past, and we I can give you comparison just from recollection – the higher-quality egg – will taste more chicken eat. Almost it sounds weird, but high-quality animal foods tend to remind you more of the animal which that came from. They tend to have more complex and nutty notes, and things like that and there’s definitely a significant age difference between these eggs and as with breasts with butter.

It tends to be for the better, whereas people will argue back and forth about grain fed and grass-fed steak all day regards to what I’ve personally used to do. As I said, I would eat only egg yolks. I would buy pastured eggs from my local farmer. I wouldn’t really eat any of these eggs. These range from like five to seven dollars a dozen. If I had to choose supermarket eggs, I’d probably eat the Omega 3 eggs, as well as the darkest color pastured eggs to get an even balance of omega-3s and vitamins.

Because we don’t really know if these pasture chickens are getting a high omega-3 content. But it might be, there might be more omega-3 in this egg yolk, as well as more vitamins than the Omega 3 eggs and, hypothetically speaking, if you’re, following a diet that has very high quality egg yolks in it, you wouldn’t really need any other vitamins. Besides vitamin C because vitamin A and omega 3 fatty acid concerns are obtained in high quality, eggs and eggs are the best source of vitamin k2 that most people have access to, and vitamin k2 is one of those we struggled to get so as much as I Talk about eating certain organs, various animal tissues – you can simply achieve most of your nutrient density with just 10 kilos and that’s nice, because it’s again a very easily accessible food for a lot of people.

Unfortunately, if you want to obtain 80 % of your calories from fat from only egg yolks, you might see some allergy problems come up that you didn’t have before, but it is definitely a good way to get a high amount of nutrient dense vitamins in your diet. I mean I mean if you were eating conventional store-bought eggs. I couldn’t really speculate on the vitamin content. I would say that you probably don’t need any more k2, but you might want to eat some liver and then maybe get some wild fish for your omega-3s.

The big three vitamins we are concerned about our vitamin, A vitamin k2 and omega-3 fatty acids and egg yolks kind of not all of those have fairly easily. I didn’t touch on the raw vs., cooked or kind of cooking temperatures and stuff. I have noticed that raw egg yolks digest way better than cooked eggs, but I have a feeling it has to do with the egg white. I’r sure, if you lightly cooked an egg yo, if there would be very little variance in digestion, but if you’re, if you’re cooking your eggs well done like really hard-boiled and stuff, you will notice digestive differences.

I mean I can’t really speculate on the nutrients lost, but I’m sure there is some degradation of passtime vitamins as well as watercycle’ vitamin B vitamins. You guys like to support me. Please just share the article I have some stuff in the description down below if you’d like to check it out from social media to like my Amazon shop with stuff that I regularly buy. You guys would like to reach out to me for one on one stuff shoot me an email, Frank, a to Fano and gmail.



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The $50/Week Muscle Building Grocery List (All Foods Revealed)

If you have not drank a greens juice before I highly highly suggest you do also vitamin C liposomal. It is like a little bit more expensive. I get it from live long laboratories, it’s freaking amazing.

I love it yeah I never get sick. I literally never get sick I’ll, probably get sick tomorrow. After saying that, also I take a probiotic every single morning. This is very, very important, actually create you, nutrition, we’re coming out with that as well, but yeah creamy nutrition, the green juice launches July 30th. It’s going to sell out literally in the first hour, we only have 2500 bottles, it’s actually limited edition, as you can see.

So I will definitely put a link up very very early in the morning on my Instagram, all my social media, to make sure you can get them. If you want I’m not, I don’t really care if you don’t want to it’s fine, also creatine HCl. That’s coming out soon now, in this article, like I said, we’re going to be going to the grocery store, the grocery store, and I I really I get a lot of messages, a lot of comments, people saying: hey Brenda.

I don’t have a lot of money. Stop going to Whole Foods. Stop going to these expensive places, its farmers markets, wherever I can’t buy all that food, I don’t have $ 150 a week. So what I want to do is I want to cut down the expenses for you and whatever you’re, making whatever I want to make this budget-friendly $ 50. So I want to go to the grocery store money. Go to Walmart, I’m going to try it out myself.

I have no like plan or anything I’m going to go in and I’m going to see if I could get under or around $ 50, so that you can as well mimic exactly what I did and consume all your proteins, your fats and your carbs properly. We’re going to keep the sugars down we’re going to try and get high quality foods. It’s going to be difficult. It’s only $ 50 a week, but for someone that is, like 170 pounds, 160 pounds.

This is going to be ideal and yeah. Let’s get Wally Wally Wally Wally Wally, well aware, while the well at Walla Walla Walla what a work: water, water, water, water, water, okay, anyways! So first step, I’m going to show you the macro! Is that we’re going to be following here on the screen? This is very, very important. This is going to be for a hundred and seventy pound male if you want to just maintain your weight and make sure actually and gain a little bit of weight.

So this will be if you want to gain a little bit of weight at a hundred and seventy pounds very select on the carbs, fats and proteins we’re going to make it happen, boys gross, we will make it happen and the food analysis will come right. After that’s role, okay to start off we’re going to find carbs now, obviously you might want to have specific zeros. You might want to have some freakin Hulk jello in your life.

You might want to have like a lot of breadcrumb on your chicken. I don’t know what the heck you like to have for your carbs pancakes. I freaking love Peggy. I love. I love like chocolate chips, a freaking mole. I love s’mores. I love like dude. I freaking love all this, just like you, so what I really want to do is make sure that you’re getting a good carb source for the entire week, but not spending too much.

I just. I just don’t think that the Oreo O’s of I want this. Like really bad actually for myself, these are not the best for you. So let’s find value this smack it out of the park. Oh gosh, damn it easy on Jimmy, not look at on to me now. Look at her she’s smile and she’s all freaking happiness without the original syrup. Oh just chug it about plant growth, Kodiak gosh, see these are the problems when you come to get groceries like you want everything so I’ll stay focused and let’s pick it up, there’s a lot of different kinds of oatmeal.

You can get. Obviously, if you’re on a budget you’re not going to be able to get all the gluten free and the high quality organic and all these different things, I definitely do say, quick or oats – is pretty damn good you’re. Also, looking for efficiency, so a lot of people they want to be in and out of their store and make it happen. You can also get the gluten free right here. This will last you a good amount, so you have about 13 servings per container serving sizes.

A half a cup drei, so you’re talking about 27 carbs, 5 protein and 3 fat for a half a cup of dry, and you have 13 servings of that. So I do recommend getting the gluten-free quicker oats. We’re going to throw this right in here to get started with the carbs many times when we’re going in the grocery store. We find ourselves at the hostess doughnut this. I don’t think ever so you say it, but the little bite there’s! No.

I couldn’t so. I’m just kidding, but we see ourselves with the bread and we’re like yo. We need bread, brother, we’re not really going to get any bread. I know some of you might be like yeah we’re, not big bread eaters. I would rather have something from like rice or potatoes we’re going to get to that in just one. Second, if you are going to get some bread, I do highly highly suggest something mean free or not even gluten free, just something that with whole grains and seeds.

So I, like Dave’s, killer bread. I actually get this for myself. I don’t like all these ingredients right here that that kind of throws me off many many times, but there are many different types of breads. You can get that are more fresh at your supermarket. That have small, hungry small ingredients always better. I do suggest whole grain and definitely some good seeds in there as well, but yeah. No bread for us is to find the biggest freakin banana in the whole entire land.

Okay get some tamarind. Now, I’m kidding. No, really, you should go out into your front yard and get some aloe vera watermelon like veggies like it is a great source of carp, so we are going to grab one or two vegetables that you can be consuming they’re going to be inexpensive, so you’re not To worry too much, but you do want to make sure you’re getting your fiber and you’re getting very nutritious carbohydrates.

So carrots is also going to be something else that you want to keep in mind great source of a veggie. You can see every single day Your Honor, the honestly like right now. Don’t worry so much about organic, just make sure you’re getting enough in your diet and they’re, not product and your vegetables and you’re getting pretty good stuff for what’s here, so I mean you could get baby carrots if you wanted to.

It is a dollar eighty! Four for about 32 ounces, whole carrots. I definitely found that you get a little bit more out of them, so you know going with these bananas ba na na s two of them. This is going to be like probably like three bucks and you can have two bananas every single day, that’ll be about 250 calories or something like that, even a little bit more and that’s 27 carbs per freakin banana smash baby smash.

Finally, what we’re going to be getting is some vegetables if you find anything bad like a lot of veggies in there, it’s always going to be a plus. So this is one cup there’s going to be four grams of carbs there’s about 22 servings in here. So, let’s just say you have two servings every single day or three. So 7. 14 21. You have three servings of the day. That’s 75 calories, it’s about 4, 8, 12 carbohydrates, but you’re.

Getting some really really leaning lean foods in your diet. Carbs are going to be probably like 15 bucks at most really so we’re going to go ahead and grab grab one of these or, if they do have like the the broccoli. A lot of broccoli cool thing is, there’s a little bit of protein and per each of these. So the same thing: there’s 17 servants, so I’m actually going California blend a lot more bang for your buck.

Now, rice, one of the main things is: where is your rice? Coming from you, don’t really want any enriched rice. Definitely definitely do not suggest that there’s in there you know. Well, you don’t want extra you’re applying this brand. The golden star I mean. Usually I get organic California white, like all these other things, but again you might not have enough money for that. So white rice, jasmine rice and the ingredients just jasmine rice looks like five dollars and 12 cents.

This will last you a good amount of time and you’ll get a lot of bang for your buck. So look to get a good rice, not any of this exercise: jambalaya jambalaya, but and like it’s like even these, even if you want to get freaking olives. All this stuff, like it’s really not worth it with all the they put in there mustard, I freaking love mustard, I would say, like one of the recommendations, is to get yellow mustard more than any other type of monster, because they put a lot of different things In the Dijon and all that stuff and also ketchup get the ones without high fructose corn syrup, if you can see here, yep high fructose corn syrup boom stay away from it condiments.

You don’t really need too many condiments, especially if you’re trying to again build muscle or maintain a specific weight right now, we’re eating about 2600 calories for a hundred and seventy pound male, so you’re actually going to gain a little bit of way. There’s going to be a steady increase again $ 50 for the entire grocery list, I’m trying to make it happen. It’s tough but we’re getting there.

Okay. So we have a choice. We can either go ribeye steak thin for $ 14 for two pieces, or you get something a little bit better: no added hormones or steroids, no growth-promoting antibiotics or anything and get a three pound. Turkey like ground turkey. I highly suggest going this route again. This is only like nine dollars. I think you can have a good amount of food here again. Ninety three percent lean protein and seventy seven percent fat so that Lake good source of protein, you have a choice really when it comes to your proteins.

Do you want only chicken, do you want only Turkey? Do you want some beef? I don’t eat beef. I don’t believe in eaten beef, several reasons why that’s totally fine, if you disagree, but I’m here right now in the freezer section, and I found a 10-pound bag of chicken now, if you get this full 10-pound bag of chicken get to remember with every sixteen ounces Of chicken it’s going to cook down like, like your regular 16 ounce, the chickens going to cook down to about 12 ounces of actual meat.

So when you talk about 10 pounds, you’d have to do the Matt you 16 times. 10 is 100 and 60. So about a hundred and twenty ounces of chicken for the entire week except you’re way to go, this is going to be $ 18.80 for my good so for your fats, you’re always going to get some fats from your your protein you’re going to get some fats From even some of your carb products, but we want something delicious sometime.

Well, I do so. I have a couple suggestions: if you have enough money and you can swing it – a little bit get the nut, so actually there’s only 694 and it’s what definitely lasts. So it’s 16 grams of fat per serving right. So if you’re 58 grams of fat like this is actually a really really good source, I freakin. I don’t love that. That’s dripping all over me reasonably! That’s disgusting! But okay! That’s it! That’s a bit off! Let’s go to the next one: okay, oh this one’s dripping.

This is great, but this is definitely like seven nut and seed butters. So I generally stay away from peanut butter, but when you combine peanuts, cashews almonds, Brazil, nuts, flax seeds, like all these seeds and nuts together, it comes out to be an incredible incredible fat source for you that you can just add to your banana or even add Your oats in the morning, you can also add some brown sugar brown.

Sugar is really really cheap. I don’t even need to go over that, but I do suggest getting this and you if you have two servings of this a day that right there is 32 grams of fat, 14 grams of protein 14 grams of carbs. It’s a lot already and you’ll most likely get the rest. Would you say with every all the other foods that you’re eating, but we’re still going to get you one more fat source, definitely get nuts, Oh peanut pro smooth.

Do you want this yeah great? Let’s do it okay, I know I know I know you want the Oreo O’s we’re not going to do it. Gosh, damn dude. Look at these things. Let’s see, see the macros on this thing, we’re going to have grams of 25 cards one protein for one cup. It’s actually that bad is it but look at the second ingredient: sugar, canola oil, corn syrup death. Just don’t do it. Oh Chips, Ahoy, okay, a lot better! Canola oil, corn chip, cookie bits, damn know what we are going.

What you get is some either maple syrup or honey definitely would go for maple syrup. You can get pure maple syrup and the good good. The good news is that you can get something that will kind of last you a couple weeks. It’s not just going to last you one week so what kind of chopped that price in half, so you know you that you’re good, but this just kidding fifty-three carps, definitely did not know that’s going to happen.

Alright, I’m leaving okay welcome to the be Meier is eggplant. Here we don’t mess with any of the leave it 88 cents. Like don’t do that whatever you do, don’t be fun they’re going to try and get you to do that? Don’t do it! You want to find something that is as organic as possible. Honestly, you do have it in your budget. It’s like, I think, we’re around like fifty three dollars or something like that.

So get the 18 large organic cage-free brown eggs, something on this level. The cool thing about it is for every aid you’re going to get like what 3 grams of fat 5 grams of protein or 4 grams or around that area, which means, if you have say three eggs, four eggs a day, you’re solid! You have your fat. You have your protein, you have your carbs fats and protein it’s great source. Ladies and gentlemen, let’s go.

Do it foo now that I’m a let’s do a food. I can’t speak, I’m dying. Let’s go! Do a food analysis. It’s find out how much all this cost. Let’s eat for this week, shall we let’s go total here comes total is $ 58 and 54 cents they tax. Do they tax food? I don’t think they do. Man yeah, I don’t think, there’s any tax, so 58 dollars so close to 50 bucks, like 60 bucks. A week can get you pretty much everything that you need and we’re going to go back and we’re going to get like discussed some of the meals that you could be having, so that you can just square away your diet for the week each week.

Remember it’s about 170 pounds, so you might have to spend a little bit more if you weigh a little bit more and you want to gain weight. But if you want to lose weight, if you’re trying to lose fat and you’re hunter 70 pounds, when I get 260 pounds, it’s beautiful, it’s going to be a little bit less expensive. It always shifts as well. If you buy in bulk, if you go to Costco, if you go to like really big supermarkets or whatever, and you get like a 10-pound bag, you get like 20 pounds or whatever it is.

It could last you for two weeks, and actually you actually could cut your all of your expenses down even more. So. Keep that in mind when you’re choosing your budget for your food and if you, if you want to get to the physique that you want. You know a lot of it is how you’re training, of course, but also that diet and how much you’re spending on food. Sometimes you got to risk it all to get to where you want your goals to be here.

We go all right guys. So what I’m going to do is I’m going to put the MyFitnessPal right here on the screen right here. You see it okay, so, as you can see, 20 carbs left in the total day, 5 grams of fat and 1 gram of protein. So that means I ate. I still need 1 gram of protein. I ate 5 grams of fat a little bit too much and 20 grams of carbs. I still need this is actually fine. This is completely fine because you’re just going to be adjusting your macros as it goes anyways.

So, let’s just say, there’s 45 calories left in the 2600 calories that you consume. That’s fine. 25 50 is good unless you know you’re burning way. More than that, and obviously you don’t want to lose weight, you want to gain weight, so 175 170 pound Mel, we got pretty damn close. We’ve got a pretty pretty damn close to everything and I should be see on the screen. We have breakfast lunch dinner and then get the snacks.

Let me explain so when you wake up okay, when you wake up you’re going to have about 60 grams or sorry yeah, 60 grams of gluten free oats Quaker Oats. Now you can have this with water. Put a little bit of brown sugar in there that also a gesture, your macros a little bit as well, but she put into MyFitnessPal but that’ll, be a total of 40 carbs four and a half fat seven-and-a-half protein. Okay! Next, with those gluten free oats, you’re also going to have two eggs because remember we have eighteen, a so 18 divided by two.

You have about nine days worth of eggs, you’re going to have ten fat and 12 grams of protein there, okay, so that’s best meal number! One! Now before you go train whatever that that looks like for you, you can do a couple different things. I suggest having some more carbohydrates, I always love to just have a banana with two tablespoons, as you can see in the snacks, so we have one banana. This wasn’t weighed out exactly these bananas are actually little bit bigger, so the carbs might be actually even more accurate but 27 grams of carbs, perfect, very good for you before your training, with 16 grams of fat 7 grams of protein, another 7 gram grams of carbs.

So you’re going to be able to go and train and get that meal in as well after your ass, your training session, you wan na then have yeah right here. You see the turkey all-natural fresh ground, turkey. You could have about 6.8 grams per day here. We’re going to have six point three grams of Turkey: that’s a good amount of protein 35 grams of protein. The jasmine rice we’re going to have 60 grams of carbs.

Here you really want to replenish all that glycogen 4.5 grams of fat boom and then yeah. That’s pretty much going to be your your meal. After your training. Now you go to lunch. Lunch could be a little bit later. You get like 2 p.M. 3 p.M. 4 p.M. That’s completely fine you’re, going to have the California blend at veggies number. These right here. Right here so you’re going to have 3 cups of that now, the only problem is, you might run out of veggies, but that’s okay, if like these are pretty cheap, so you can go run back to the store if you need to grab those but 12 grams Of carbs right there and then with that you’re, also going to have the frozen chicken breast, so nine ounces remember you can have.

I believe what was it 17 ounces per day with with this specifically like a 10 pound tub, so that’s only 51 grams of protein 5 grams of fat. Now you can also switch that chicken with the turkey for your post-workout meal. If you want a little bit more protein, I actually suggest that as well and then to finish off that meal for lunch. You’re going to have 60 grams of carbs of the protein are sorry at the carbs and the proteins going to be four and a half grams.

With that jasmine rice now moving on to dinner dinner you’re going to have, and that could be around six seven o’clock. I generally go to sleep at 10, so I won’t eat anything two hours prior and that’s something that take very very seriously. So you can even have another snack before like after lunch and you go ahead and have a banana another banana 27 grams of carbs and then one tablespoon of the peanut Pro smooth nut.

So remember it’s this stuff right here, so pay attention on the screen, because you can see everything that I’m putting on here and then we’re going to finish off our dinner. A nice juicy delicious meal we’re going to have some frozen chicken breast eight ounces. That’s going to be 46 grams of protein 5 grams of fat, then we have the jasmine rice, another six, two grams of carbs and then we’re going to have three whole carrots with this right here now again, you might run out depends on how much each of These way, you might actually be perfect for the entire week, so around $ 58 $ 55, but the eggs are going to last nine days.

You can you can reduce that price a little bit. The oats will be perfect. The jasmine rice will last you a little bit longer, which it’ll be really good for you. All of this. The other stuff is going to last. Exactly how long you pretty much need it. This will last longer so you’ll need to buy it. You probably to buy this like every three weeks, every month or whatever or whatever that looks like.

So that’s it right there guys! That’s your total, like we just did that we did it 55 bucks for your entire macros for the week now, if you’re, if you’re heavier, obviously you’re going to pay more like this name of the game, is the name of the game. How important is your? Is your health and that’s what it comes down to we’re eating solid foods like delicious foods, good foods that are very, very healthy for us now, if you’re able to spend a little bit more money, I suggest adding some fruits in here a little bit more than Just a banana and then also mixing up your vegetables each week, it’s very, very important different type of micronutrients also, I will say this like real.

I’m not just saying this just to say this, but I have like these greens honestly is also another great way for an entire month. You’ve spent 35 bucks for the entire, like nearly the entire month. You get all your microbes, not all I’m sorry, but you get a lot of micronutrients that you, you probably wouldn’t get just eating these foods, and this is essential for just a moment just to add into your diet to make you feel a little bit better.

This has helped me honestly the reason why we created greens – it’s because everybody has got issues that I that I work with and they were all like yo. We need to come up with something: that’s really like next-level, but a good, solid price that doesn’t need to compete with anybody else because we’re on our own island, and this is why we created the greens to create new greens. So definitely definitely definitely keep this in mind.

We probably already sold out of them or we’re going to be selling out of them on July 30th, so make sure you’re staying in tune with that. But that’s like yeah five bucks for the entire month, so for the entire month, including those greens, you’re talking about gut gut healthy food, you can add some salt out. I always suggest adding some sodium to the to all of the foods that you’re consuming and then also having make black pepper, maybe tumeric.

If you get spices they pretty much last like six months to a year like it depends on what you’re buying, obviously but get something that you really enjoy and put it all in there and yeah you can get basil, you can get oregano, you can get paprika! You can get what other things do I love. I love turmeric turmeric with black peppers, a lot of studies behind that shows that it’s incredible for a lot of different things, all good i’ll get into those variables.

In other articles, i’m actually studying a lot of nutrition right now, which is really really fun, but yeah total 55 times for four weeks. In a month approximately you’re talking about two hundred and twenty dollars, plus the greens, juice 270 dollars you’re going to be feeling great. Let’s say: you’re making $ 1,000 per month, or maybe you’re, making seven hundred or a thousand to make sure that you can eat right.

It all comes down to how you want to feel and what you want to look like now, if I like, if I take off my shirt right now in order to get to this right now, it’s taking a lot, it’s taking a lot of just calculations and Making sure that i’m eating the right foods and and micronutrients, and so many different things and i’m getting stronger, but i’m also reducing fat like quicker than I ever have. So these are things that you just need to keep in mind as you’re developing trust.

The process trust the process, 100 % and keep the variables right where they need to be, but keep the variation very, very high. The more unique the foods are, better quality digestion, you’re going to have the ease of your body is going to be able to work, and you know what that means: less cortisol, less stress, less everything, more development and building for all of your muscles. So yeah. Hopefully you enjoyed this article.

If you enjoy these type of articles, please do comment down below subscribe. If you haven’t already go ahead and click that subscribe button, we’re coming out with bangers we’re going to come out with, like so many different bodyweight articles, tutorials we’ll also incorporate some weights into it. So if let’s say we go through an entire bodyweight article, at the end of it rows going to incorporate some weights because I am bodybuilding and I’m going into men’s physique October 5th is my competition so and I want to win it and I’m putting everything.

Every ounce and I’m learning new structures and strategies and in formulations too, to really a methodologies to get my body to the next level with that style of training as well. Incorporating a bodyweight training so definitely definitely stay tuned for more appreciate you guys. So so much love. You number comment down below subscribe. You haven’t already and I’ll see you next time. Peace open! I, through the waves cut through me, enticed by the

Pumpkin Seeds are a great addition to your Keto snack list!