The 9 Best Ketogenic Diet Ingredients
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- Опубликовано: 5 июн 2024
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Here is a list of the best keto ingredients to help keep you on the right track to meeting your health goals.
Find Out More at drberg.com: bit.ly/2Gj1tNz
Eggs:
• Why I Eat 4 to 5 Eggs ...
• Eggs Increase Your Ris...
• Eggs Increase Risk of ...
Timestamps
0:05 The 2 principles of the best keto ingredients
0:12 The best ketogenic diet ingredients
3:43 The worst keto ingredients (dirty keto)
Today I’m going to share with you the best ketogenic diet ingredients. If you’re wondering what to eat on keto, or you want to start cooking some new keto recipes, this video is for you.
This list of keto ingredients is based on two things:
1. Low-carb
2. Nutrient-dense
The best ketogenic diet ingredients:
1. Shellfish
Main benefits: zinc, selenium, iodine, chromium, DHA
2. Wild-caught salmon
Main benefits: DHA, EPA
3. Leafy greens
Main benefits: potassium, magnesium, vitamin C
4. Sardines
Main benefits: DHA, EPA
5. Organic pasture-raised eggs
Main benefit: loaded with vitamins
6. Cruciferous vegetables
Main benefit: phytonutrients
7. Avocados
Main benefit: healthy fats
8. Extra virgin organic olives/olive oil
9. Grass-fed grass-finished beef
The worst keto ingredients (dirty keto):
1. Corn
Most corn is GMO
2. Yogurt
Contains a lot of sugar
3. Commercial chicken
Is processed and fed grains
4. Processed meat
Contains nitrates, hidden sugar, may contain MSG, is not grass-fed
5. Processed cheese
Is processed and not grass-fed
6. Spinach
Is loaded with oxalates
7. Nuts (almonds)
Almonds are loaded with oxalates
8. Vegetable oils
Are typically GMO
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Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Not all keto foods are actually healthy. Here are the best ketogenic diet ingredients that will help keep you happy and healthy.
It's hard to believe that you put all of this content out for free. This is premium stuff too. Incredible to find a really good doctor who is also a great teacher and cares so much about people getting well. God bless you and Mrs Berg!
👍a good content (dr. Berg's video)+ ☀ a day = 😊 keeps the "bad" doc away~ 😆
I agree, I just discovered Dr. Berg and I think he's a special person to share this all for free to help people get healthy. Thank you Dr. Berg I haven't seen many of your youtubes yet but I will be going thru many of them....right now getting into KETO and intermittant fasting. I have a tendency to eat to many carbs and snack. I will try to follow your program faithfully. WITH MUCH GRATITUDE FOR YOUR GENEROSITY & KINDNESS! A new groupie!
It’s the whole industry
Very blessed thank you for the wealth of information on our health. Your the best educater
Yep, ditto on all the great replies to your videos to us!! Thank you, so very much! 🤓❤️🙏☘️
The one and only doctor that I trust I swear he changed my life. God bless doctor Berg!
Jeska, I fully agree with you
Absolutely me too!! Love him
Same here😊
Big Facts
Hope He knows what he is doing sounds good He gives a lot of information Want to try .
When I lived in rural France, after picking wild-grown blueberries, we'd stop at a small farm and buy a dozen or two of eggs. The chickens ran around their yard and the taste was incredible. By the way, France has the best health care system on the planet!
I’ve been flowing your keto diet for one week. I honestly feel wonderfully calm, my brain chatter and worry has really subdued. When I’m told something that used to make my stomach sort of jump, has gone. And I’ve lost 5lbs. I can’t thank you enough for your videos. xxx
👍a good content (dr. Berg's video)+ ☀ a day = 😊 keeps the "bad" doc away~ 😆
"I've been flowing your keto diet"? What does that mean?
@@cluman1 following
That's awesome to hear your testimony I've been procrastinating the keto. Keep up th good work
following his diet means they are eating what he eats@@cluman1
Easy way to remember it: if you can't afford it, it's keto.
Best comment😂
cheaper than the hospital or funeral parlor
Robbielyn Mccrary exactly
If you do OMAD or alternate day fasting you can afford anything. And it saves on toilet paper.
@@robbielynmccrary872 Look, not everyone can afford organic, grass fed, wild caught, etc. They just can’t. Making people feel crappy because they have to eat what they can afford sucks.
!I Love The Keto! !In less than 2 years, I'm more healthy, I have lost 125 pound, I feel like I'm 16 again!!!
Woooow lucky you
After one year do you have to continue extremely low carbs or you can introduce them occasionally
@@zakariakarfi1022 Yes.
@@zakariakarfi1022 You have not watched any of Berg's videos clearly.
I knew that too much spinach could cause kidney stones but didn’t know that if you eat it with cheese the calcium would stop that! Good to know Dr. Berg. I love cooked and raw spinach.
Cooking makes it MUCH safer
I bought one little cup of plain Greek yogurt about 10 years ago and used it as a starter, been making yogurt from that since then, each time using the last bit as a starter for the next batch. A gallon of milk makes enough yogurt to last me 2-3 weeks.
It takes about 10 minutes of work, you get the best tasting yogurt, no added sugar, no preservatives and a ton of good enzymes.
Hi,...you should give us the recipe
@@stephenhalcrow6354 super easy. Heat one gallon of whole milk over the stove, heat until it starts boiling, stir every now and then to prevent it from flowing over, pour the milk in a glass container and allow it to cool, I do not use a thermometer I just stick my finger in it if I can comfortably keep my finger in there then it’s ready, put 3-4 table spoons of yogurt in it to work as a starter, cover tight, wrap a towel around it and leave it for 8-10 hours. Once done, use paper towel or a piece of cotton to suck any extra water on the surface and it’s ready to eat. I keep it in the fridge for 2-3 weeks, it gets creamier and tastier as it ages. If it stays for about a month it over ferments and gets too sour.
Key is when to put the starter yogurt, if it’s too hot it will kill the bacteria in the starter yogurt, if it’s too cold the bacteria won’t grow fast enough to ferment the milk.
@@AJayQDR Hi again Jay, thank you so much for that
Never would I have expected Almonds and Spinach on the Worst list. I eat a lot of those each day
Me too, but I am super glad I watched this video because I am a stone former and the last thing I ever wanna do is end up back in the hospital. That was miserable
drink lots of water, consume lots of calcium-rich foods and you should be fine
Only if you have kidney stone.
Apparently it takes 5 litres of water to produce one almond.
Well, I have only been eating like 6 cups of spinach a day😐
Cheese, Greek yoghurt, chicken, spinach and Nuts?🤔. Then I don’t want to be on a ketogenic diet! I have Lost 22kgs by cutting out sugar and carbs (eat it occasionally) together with intermittent fasting and exercise. I will leave it there!
P
Booooooom✌✌✌
My Hero! There's So many complicated contradictions to everything by the time I'm done figuring out what to actually do, the donuts and potato chips I was trying to get away from seem so much less complicated!
i did the same as you and it worked. as indonesian, i even still eat rice once a day and still have weight lost and never feel this healthier with intermittent fasting and cutting sugar
He's just pointing out what you should limit on keto, not cut out completely.
one of the best doctors i have ever watched, his explanations are just amazing
I listen to a lot of doctors on RUclips, however, you explain the best, short to the point, and easy to understand. Good job!!!!!!!!!!!!!!!
Thank you for adding at least a decade in my life Dr. Berg with all changes for diet suggested which I’ve adopted and have make a huge difference on my living quality (even impacted my expenses with food). My forever gratitude!
I really like to listen to him , he's so calm and convincing.
In Czech, we have a custom on Easter to bring couple of eggs (cooked) to church for blessing among the other foods in a basket.
What’s your point? We bring pound cake at Christmas :)
@@danwilliams4089 This is an old tradition, eggs represents a fertility. People bring cakes as well.
As much as I like the depth in which you cover the principles of keto, obesity and IF. I feel overwhelmed with amount of changes needed. And even with making most changes to healthy keto the quality of product seems impossible to achieve in the given budget. Organic, grass fed non commercial food in long term ends up being stress on the grocery bill especially if you have a large family to feed.
Not everyone can shop at whole foods.
just focus on avoiding processed carbs and sugar, and fast. that's really the most important stuff. actually, worst case scenario, just fasting alone will be beneficial. don't let the perfectionist stuff discourage you too much.
@@fransantelli great advice 🙂
@@fransantelli You’re right
@@fransantelli exactly 💯. I wonder if they took or advice or stayed in a victim mentality 🤔
Try Aldis!
I do also eat a lot of eggs( organic, grass fed) and have no issues with cholesterol. Been eating like that for the last 28 yrs or so.
Just when you think you're eating healthy, Dr. Berg pops in and destroys your dinner☺💗
Party pooper😂😂😂
I love spinach & nuts Wa Wa
@@chuckkady7282 And you can still have them in moderation. Only if you have history of kidney stones which are the result of abnormalities in the way the urinary system functions, should you be aware of possible problems. But this applies to both Keto and non-keto diets.
Ha ha so true ! Almond... Ooooh and now how am i going to make my cookies? Who knows ? 😙
lolololololololol
I consider Dr Berg's advice one of the best knowledge in nutrition to follow. He is so clear, kind and very professional
Thank you for sharing all your knowledge with us.
This is why fasting is more friendly for me. I just avoid starchy and junk food but I don’t have to list foods to avoid like this when Im on my feeding hour.
Exactly the same
What fasting? IE? Or 24-72 hour? Can you share what 1 week is like?
It’s great to have the best information, which Dr. Berg is great at providing, so that you’re familiar with the best practices, but even if you can’t afford grass fed and grass finished meat for example, just do the best you can, and don’t let the perfect be the enemy of the good. I think it’s most important to broadly apply ketogenic principles to your diet, and to do what you can.
Dr I'm soo glued to ur videos!!thanks a ton
Crazy Dr. Berg. Thanks so v much, dude. Down 55 pounds and stayed that way, and no more high blood pressure either, all thanks to you. Lifechanging stuff in so much of your work.
I love cooking my cruciferous vegetables in the fat of the protein that I'm having + a little butter.
I think just make it simple and keep sugar, carbohydrates and salt away from your dishes, and try to stay fasted for enough time and you will see big difference
Yes 👌
Salt is very important! Trace minerals and iodine.
And reduce alcohol…one thing I don’t hear much in keto talks
As usual, very helpful and informative.
I LOVE THESE SORT OF VID KEEP THEM COMING
Dr Berg you have transformed our life to an alive and fearless mode Thks a million
And now as a Lebanese enjoying the Arabic videos coming from ur behalf Bless you and your sharing even a small detail that makes a huge difference for us when we are in trouble and hopeless Thks again
Is there an Arabic version of this channel? 🤔
I appreciate you just go straight to the point.,when you talk about egg I can see how much you love them :))
Love your videos and your latest research, very grateful, thankyou kindly. 💗
Day 4 for me. Just found your videos yesterday. Will be a Cling-on now. I did not understand the IF and did 16 hours so will do 20 tomorrow. Now I understand why I had issues with stalls and slow loss when I did this a couple of years ago. I ate too many nuts, Greek yogurt too frequently and too much cheese. I am excited to move forward. Bless you for these videos, Dr. Berg. 🌈
Back to keto I lost last summer 35 pounds felt so good and looked good... need to get back and stay on keto
Thank you doctor for helping me loosing 5kg in just 2 weeks my life has changed since then
I appreciate all your posts, they’ve been very helpful. No mention of black olives??? Organic chicken breast???
Thanks Doc, great information simple and to the point
I recently became a believer in letting your steak rest with a lid on for atleast 6 minutes after cooking .
Definitely makes it more juicy and tender .
hummm makes since the steam will soak in, never thought of this, trying this morrow, Thank you for the tip
I learn everyday my friend. I'm 66 years old and I'm on my way of being in the best shape of my life..
You are a great Doctor.
Intermittent fasting has been my strength.
I stick to the 16 off and 8 hours on
3 eggs in the morning with toast.
For lunch...A big salad with carrots. Pine nuts dried beets, with olive garden dressing and balsamic.
vinegar,
Dinner I change it up,
Either tuna, fatter burger, turkey burger, with vegetables and a small salad.
I'm satisfied and as my wife says.looking good..
Thanx Doc...
SO glad my friend recommended me this channel.
You have so much knowledge
Me: What will be my life without you Dr Berg?
Dr Berg: inflammation, diabetes, chronic pain, belly fat, general fatigue and maybe cancer.
Me: ...
While he ticks them off the board.
Accurate!
Other than those you will be fine 😊
@@bioschlock lol!!
@@Sampardhanani lol!! You guys are good
Almonds and spinach bad?? I guess the 3 gazillion medical articles I've read about the benefits were wrong?? Um ok.
Man, I just love this guy! He is so genuine! I LOVE how he bottom lines everything. Succinct and to the point👍👍👍
Thank you, I knew most of this information, but I didn't know about the oxalate issue with spinach and almonds. I really appreciate this video.
No words for you..... you are an extraordinary person...... Love the way you deliver 💖💖💖
He’s amazing isn’t he? Started following his advice 2 weeks ago and am already feeling better....wake up refreshed and active, mental clarity and a general rebooting of physical/sexual wellness!
Atta Boy!
I actually apreciate yogurt very much. In my culture so many dishes are made with yogurt. People forget that it's fermented milk and its bacteria are very healthy for the gut. Also it's a different story if you make your own yogurt.
I have Full fat Greek yogurt! I use it a lot! I am not giving it up!
god bless you ! thanks for spreading your knowledge !
Thank you soooooo much for helping ME & OTHERS be more healthier, make wise food choices, & provide products that we can trust. YOU ARE AMAZING. I thank GOD for you. I follow you & am getting ready to adapt the KETO lifestyle. Please keep up the good work.! Thanks, thanks, & thanks again.
Could you make a video expanding on the oxalates?? particularly with the nuts/almonds as I consume them almost daily and always thought they had huge benefits :( btw, love your vids, keep it up!!!
Are you telling me 'Popeye' was a lie?😂
Thank you for destroying my childhood Dr Berg.
hahaha, right?
You are the best, Dr. Berg. I have learned so much from you considering I have discovered/subscribed to your YT channel only 3 weeks ago. 😊
Thank you Doctor! You are a wonderful BLESSING!
Upset spinach is my favorite
Thank you for the presentation and analysis..
Lucky me again.. I'm an Alaskan sockeye fisherman for 35 years. I gorged on salmon every summer like the brown bear. However, now retired in Asia. I have access to farmed Silver Salmon..
Sardines I love.. Along with the wild caught little mackerel. I'm bummed about Almonds.. I do have arthritis flare ups.. I will adust my almond intake and see the results. 62 years but still exercise like a 20 year old.
Thanks again
Thank you soo much for all your time and information 💞
Thank you for your knowledge.👍🏻👏🏻
It's really hard to learn to eat "good stuff".
Thank you for all the good Information Dr. Berg.
Many greetz from Hamburg Germany 💖
This is blowing my mind!!! I've been keto for three days and lost eight pounds.
Love your show. I’m bad diabetic so this is good for me
Most important channel I've ever subscribed to.
Thank you for this video. I must say I will continue eating chicken, almonds and cheese! The way I see it I've made a huge improvement by going keto, but I'm not an athlete so I'm not too bothered if the animal was corn-fed for example. Based on his reasons I understand why others would avoid them though.
I’m more concerned with the GMOs in corn and grain. GMOs can negatively affect your hormones whether you’re an athlete or not. But you are doing good by being keto, and if you’re doing fine, no worries.
I have everything on the BEST list!
Best Dr. Love your videos.
Thanks for all the work you do making delicious recipes, for us KETO prep. And most of all making the recipes clear and achievable!!! Love it!
Shellfish is good for most people. If one hasn't eaten shellfish, about 2% are allergic, and in severe cases can acquire anaphylaxis, which can be death-dealing. Also, 60% of allergies are acquired later in adulthood. Just good to be cautious.
Wow! I’ve been doing KETO for almost two years (with your help❤️) and I don’t remember hearing about the spinach or almonds. I have arthritis in my hips; so, no more almonds. Will start eating macadamias. Thank you again for another great video!!
I love eggs, so keto ! Happy Easter everybody!
Can't say just how much I appreciate your videos! Thank you Dr. Berg.
You're very welcome!
You are awesome Sir! Thank you🙏
So much conflicting information out there - my head spins 🤯
This is done purposely
Conflicting information is spread by processed food companies and the researchers/doctors in their pockets. Avoid all process foods (even store bought salad dressings), and you will be 75% on the way to a healthy lifestyle. Then follow Dr Berg's advice for the last 25% to make it a fully healthy lifestyle.
@@Drberg Thank you Bergie and Joseph but I am not talking about mainstream information.
I am talking about another well known Dr whom I won't name, who for one example, states to never ever consume bottled oils in any way, shape or form.
Dr Ken Berry reckons there's no issue with nitrates and nitrites! Confusing information.
@jjcampbell80 Kale is another one.
The spinach advice is 100% accurate....I started eating a lot of spinach on keto(which for most is ok) and I developed kidney stones in a matter of weeks. I’m a very healthy and pretty young person as well. Be careful with the spinach folks 😬
I like it that you share your experience here, it's advisable for people
me too
Wow re kidney stones
Also, spinach is high in histamine
Always amazed at his information. Thank you Dr. Berg. God keep you.
Very helpful to get me eating better for diabetes and retinopathy. Have begun low carb + IF. I'll enjoy really ending the diabetes once and for all!
Thank you for all your help. A true doctor. May Allah reward you in this life and in the next eternal life for all the good things you are doing on earth. Ameen. Thank you Dr. Eric Berg.
Great basic tips Dr. Berg thank you! I am going to continue having organic free range chicken occasionally which is a nice addition to salads. I enjoy Raw organic free range grass-fed dairy daily which includes: raw cream, butter, cheddar and kefir from our local dairy. Dairy is my daily favorite keto friendly fat/protien and works perfect for me. I rarely have almonds, but if so, they are organic, soaked and peeled. The rest is easy and basically a no-brainer for anyone that's been doing this for a while. I'm personally practicing intermittent fasting as well as intermittent-ketosis, which is what works best for me. 4-5 days in ketosis then 2-3 days out while enjoying some fruit, paleo pancakes maple syrup and raw milk. It only takes about 30 hours for me to be back burning ketones again and I feel the carbs and a keto brake is very beneficial for my personal health. I believe women respond differently to ketosis than men and need to add in a couple of carb days.
Thanks Dr for giving such a great INFO 👍
Most welcome!
Thank you Dr Berg. Great advice & simple to understand & follow👏🏻👏🏻👏🏻👏🏻👏🏻
Both the oxalates from the spinach and the ones from the almonds can be highly reduce when you cook them. So if you steam the spinach or toast the almonds I think there will be no problem in that regard.
Toasted almonds taste WAY better too. But who knows what happens when you denature them
Replace almonds maybe with pecans and walnuts?
Its good to soak nuts and grains seeds . min. for night
@@danwilliams4089 ー
Thank you for that reminder. I have been gradually switching over to keto and eventually planning going to a two-thirds carnivore 1/3 vegetable, fruit diet for my health.
Can you make a video on shirataki noodles. Please!
May God bless you for educating people how to eat healthy food..🙏🙏
As always, very informative !
Hey, thanks!
my body feels the best when I do Dr. Berg's food ingredients to make my keto cleaner, I am reducing cheese, almonds and peanuts from my diet, eating more salads and seafoods, finding joy in home cooking and loving the yummy keto food.
Hi Dr. Eric Berg. I came across your channel and I find it very helpful. You mentioned that almond nut are the worst food to consume. How about almond flour? Does it mean we shouldn't consume almond flour? I thought they are the substitute of plain flour when it comes to baking. Thank you for answering my question =).
good point
Golden info again! Thanks Doc!
@enjolras76
It's my pleasure.
Great list of foods I love on good list.
06:30 calcium to oxalate ratio for the win
I have just found you and I'm amazed at all the info. I've learned from your videos. I'm working on changing my diet and life all around. I have type 1 diabetes and rheumatoid arthritis and I'm overweight. So I'm hopeful by doing the things you talk about in all your videos will help me lose weight and start feeling better. Thank you Dr. Berg.
Sandi B me too. I discovered Dr Berg a few months ago. I had not been eating a very healthy diet. Not too bad, but too many carbs and I needed to lose weight. It took a few months of watching his daily videos before I finally took the plunge into keto. I do the intermittent fasting, then one or two meals a day. The jeans I couldn't fit into now fit me (I don't weigh myself - I go by my clothes). It just feels so great to be off sugar and other excess carbs. I think there is wiggle room in the plan. I'm not extreme about it. All I know is my nutrition is now way more healthy than it's ever been.
i just wanted to mention that moringa could be beneficial to you for the r.a.
@@fransantelli thanks.. I been taking it for couple months.. I appreciate you taking the time to let me know about moringa..
So helpfull...and easy to understand..wow!😘
That's a mouth watering list! :D
We don't have GMOs in my country so as long as we choose organic, grass fed or pasture raised food, we are all good
This all sounds so wonderful but I either cannot find, or cannot afford grass fed/finished meats. I can only afford commercially produced meats. And no, I do not buy any junk food or other unnecessary items.
All I can say is.. “excuses excuses”
Switch to vegetarian food then
Finished beef not normal burger? Hard to find?
I feel you but grass finished meat is cheaper than chemotherapy. Walmart (of all places…yep) has grass finished hamburger for the same price as regular burger in the grocery store. Also THRIVE has some very good deals.
Just do eggs, lots of veggies and ghee/butter/coconut oil/olive oil then mostly. My healthy keto diet costs me $60 per week at Sprouts/Kroger, less than I’ve ever spent on anything else.
Seriously Doc, bless you. What a guy
almonds and spinach - you got me on these two- would never have guessed
I like that list a lot.. I eat most of that. I wonder where homemade sauerkraut and homemade raw milk kefir fit in there. With the kefir, the sugars in the milk are reduced by the bacteria, and it’s a nutrient powerhouse - especially with B12!
Plain kefir has about 8 g of Carb per cup----so, depending on your food choices & extent to which you are limiting your Carb, you could easily work some into one of your meals. I eat a half cup of raw unsweetened unheated sauerkraut every day on my keto diet!! (under my two "Happy" eggs). I add about a T of nutritional yeast to my diet (divided among the two meals done 18:6)....so I'm more than covered with the B-12 and other B-vits. I wish Br. Berg would emphasize the fermented foods a little more.
Thank you for letting us know what staples we should buy on keto 👌
Thanks dr am following you
Super vidéo, merci!
I consume 7 out of the 9 best foods every day, and also other very healthy which are not listed, and I have lots of energy and focus
@Jen I also eat coconut oil, butter, bacon, nutritional yeast, chia and pumpkin seeds, around 5-6 different raw veggies, ginger, different spices and herbs. All this gives me energy to run 15 kilometers (9.3miles) without stopping. This channel has the most valuable info regarding health.
@Jen dr. Berg does not recommend working out so heavily every day, he recommends every other day. Only light workouts/cardio/stretching for every day
@Jen dr Berg has explained that it is not possible for the muscles to recover for 24 hours after a heavy workout and they need at least a day off for recovery and growth. But it seems you’re used to these workouts before some time, so it probably won’t be so tiring for the body.
@Jen as dr Berg has said, it’s not good to train a muscle group every single day (weightlifting), it’s best every other day. But in your case you don’t train all muscles every day, which is totally fine! Just don’t train one muscle group 2 days in a row. Wish you success with your fitness and keto! I recommend you watch dr Berg‘s videos, especially about the keto flu, which happens at the transition to a keto diet. His content is trustworthy
I think you forgot coconut 🥥 😅 Anyway, super helpful! Best wishes from Brazil! 🇧🇷
Thanks for sharing!
Most welcome!
Great video!!!! Very useful information to eat healthy!!!!Thank you!!!!
Super great presentation sweet and to the point - always interesting!!!!💖💖💖🦋🦋🦋🦋🌸🌸🌸