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More specifically, you want help with Keto Food Haul – Costco CANADA Edition!?
Canadian Costco it’s just as good as a regular Costco it’s just north of the border so what I’m gonna do is I’m gonna walk into a Costco here in the States but I’m going to pick out food items that I know they have at a Canadian Costco the reason is a lot of people have been asking okay Thomas you did this amazing Costco clean Kito grocery haul but you didn’t really break down but we can get if we are the neighbors to the north so I know some items are at an American Costco that are also had a Canadian Cosmo but there are some that I’ve had to go and source at a Canadian Costco and bring into my studio so I’m gonna do part of the production here at a Costco and then I’m gonna go back to the studio I’m gonna pick out the top Canadian keto friendly items that you can get a Costco up in Canada so let’s head on in and let’s do a partial grocery haul and then go back to the studio and break down some ingredients she’s like The Soup Nazi from she’s so into her job we’re gonna go to the meat department first I’m gonna teach you a little bit about what you can get at a Costco in the meat department because this is gonna be the same whether you’re in Costco or here in the states some of it’s a little bit different but I’ll give you the basics because you always want to start at the meat department anyway and spend most of your budget there then we’ll go through some of the aisles so I’ll show you some of the things that I know Costco has in Canada okay so it’s gonna be slightly different items however what I will recommend if you are shopping at Costco is once again when it comes down to the poultry try to go for the leaner meats all right so I’m gonna make this quick because I want to make this nice and easy for you guys so I’m gonna go with organic chicken breasts instead of the chicken thigh and you’re thinking hey this is keto why are you going breasts and not five simply because calories and fat I would much rather get my fat from tasty things like nuts and seeds and stuff like that then below my caloric budget if you will on chicken thighs if I’m gonna get fatty cuts of meat it’s gonna be red meat now it might look slightly different at Costco in Canada but you’re still gonna have a Kirkland form and that’s gonna be relatively inexpensive so just one of those guys I usually stay away from ground turkey and go for ground chicken ground turkey is usually lower quality and at least in the States they’re not very humanely treated they’re given lots of soy they’re given lots of garbage and their treatment like total trash chickens usually have a little bit more likelihood of being free range compared to turkeys be very very careful with this they will say that NAT like loose terms like this naturally season in a reality this isn’t even organic chicken it’s not much of a better price in fact it’s really not much of a difference price at all and your end up with just a ton of MS gene a bunch of other stuff if I don’t know if that one has MSG but just definitely not good stuff so again you actually want to still eat sort of a Mediterranean style you want to eat lean meats and get your fat from ways that you can control all right now that’s a good price per pound so if you’re on a budget don’t go for the organic that’s fine but again try to keep it clean ground turkey we’re gonna avoid it again I’m making this as fast as I can so I can get through the top Canadian items all right I don’t know if you have this but you typically want to be a little bit careful of the breakfast sausages and stuff like that simply because pork is usually not treated very well so you have to really look at the label and I know for a fact that most of these sausages are not gonna be the best quality okay just because they don’t have preservatives let’s see okay so it’s gonna be lower quality port it’s actually not that bad though quark water salt dextrous I’ll avoid the dextrose the dextrose is like that’s pure sugar they use to kind of probably use it as a binding or kicking agent there okay they can move pork belly so just in case you don’t know pork belly is actually going to be even better than bacon it’s just thicker cut bacon but you get these bigger chunks of fat in there less than a marbling and more of the actual just good-quality stature if that sounds crazy when I say that but the saturated fat is actually going to be better than some of the other monounsaturated fats and polyunsaturated fats that you might find in bacon so the bigger the the ribbon of fat on bacon the better I know it sounds crazy this marbling is not as good in bacon and other meats it is when you want the big thick ribbon of fat I’m not gonna get that but there’s a little education for you there that’s why things like a pork chop same kind of thing you want want a big ribbon of fat and less marbling marbling not as good good for texture and taste but quality of fat you want that so if you have bison in Canada that’s the way to go slightly better omega-3 profile however I’m not sure if you have bison in Canada that’s one thing I couldn’t find out so I knew do know that you get the organic ground beef so we’re gonna go ahead and go with this okay raised without antibiotics and no added growth hormones so we want raised without antibiotics that’s one of the most important things so I’m gonna get this when it comes down to the stakes I go for the really lean cuts okay I actually like to cook with flank steak because I can put this into ribbons and look how lean this is okay you’re still getting all the benefits of the red meat okay when you’re getting the iron you’re getting some of the other things that you want okay but you’re not getting the fat that you can’t control just to give you an idea like look at the difference in fat content between each steak it’s so difficult to determine how many calories are getting whereas it’s a lot easier to control just a little bit of fat with this so I’m actually gonna get some of this flank steak and this is perfect I cut up in the stir-fry and do lots of things with it it’s not grass-fed so it’s not ideal but still when it comes down to shopping steak this is what you want to pay attention to let’s hit the seafood section real quick because I know you Canadians have plenty of ads I guess depending where you are there we go I want to get the wild sockeye okay so nice so you’re shopping for salmon at Costco and they’re gonna tell you that they’re farm raised stuff is fun okay now this is fresh while the Yukon okay this is a different kind of salmon so you can see the difference here it has nothing to do with omega-3 content okay all it does is come down to specific antioxidant properties that is here that are not here so it doesn’t really matter but you’re usually gonna get more fat content with this kind of salmon but be very careful because here’s where we run into an issue this looks the same or very similar to this fresh farm steelhead okay versus fresh wild cut okay similar color it’s easy to fall victim to this we want the wild cut see how there’s a little less fat in it that’s okay the wild cost stuff is going to have less fat then the farm stuff because the farm stuff they fatten them up to try to course get more meat at market right so we want this okay we’re gonna abbreviate jump ahead and go hit the frozen food section really quick just I can show you a few things that I know Costco is in Canada have a little a little bit a little bit with you couple school busses yeah boy it’s like a softball in there man could that not afford out better that you literally said from Canada in Canada we’re meant to film this today like a softball night guys on the fresh section is a little bit hard for me to tell you what you’re gonna have in a Canadian Tesco so we’re just gonna hit the frozen section because I know some of the stuff gets imported there I know for a fact to have the frozen shrimp they’re just awesome so let’s go to check that out I think you guys have these in Canada ok these are really good chicken patties it’s super minimal ingredients minimal process for the darn good price I’m not gonna grab them today I’ve grabbed them before but just letting you guys know another thing these wild Alaska salmon burgers are also really solid you can see the ingredients on them okay so it’s kind of salmon ooh I take that back watch for anything that has vegetable oil okay ketta salmon vegetable oil because it’s got sweaty oil or canola and then a bunch of other stuff which is really isn’t a big of a deal but I don’t want this one on perfectly good fatty acid profile i with the omega-3 some salmon you just ruined them with soybean oil [Music] you get some shrimp on keto you lose your minerals some of the best mineral profile that your do you get is some shellfish specifically shrimp I do know that you have these it might look slightly different with your bag a Costco is in Canada I definitely recommend getting this that’s a really good price and you’re looking at 11 servings with 18 grams of protein per serving so this is gonna last like two weeks here’s a quick trip to when you go to a Costco get your nuts on the baking aisle okay they’re a lot cheaper and also let’s see go organic whenever possible okay now you may not have a certified organic kind of things that we have in the States it might be slightly different but I’m gonna get some walnuts and you get some pecans the reason I’m getting the walnuts and the pecans best omega-3 profile of all the nuts that are out there plus these to happen to be the easiest to digest with the lowest level of phytic acid vitac acid chelate minerals in the gut i say that all the time but simply put what it means is it makes it so you’re not absorbing as much of your zinc your copper your things that actually allow the thyroid and your metabolism to thrive so we’re getting good news see what else we got here not gonna pick this up today but the same concept right with mayonnaise made of avocado oil instead of soybean or canola oil so basically you’ve got eggs and avocado avocado oil organic eggs organic egg yolks vinegar sea salt rosemary extract okay no soy no nonsense not gonna get it today because I don’t know for sure if you have it in Canada that’s good to know as I’ve talked about a bunch of my videos whenever you get tuna don’t get albacore get chunk light okay yes lower mercury levels and just as good for you sardines if you can get them in water I think both of these are in oil again I don’t know exactly what you have in Canada there but normally I would get the sardines in water okay so these are cool I don’t think they even have them in Canada but our x-bar came out oh never mind definitely can’t have these are x-bar had come out with a nut butter but the nut butter you is yeah then up there nut butter has dates in it to sweeten it so just be careful so if you see the nut butter from our X bar just be cautious of it people always ask me about the Kirkland Signature protein bars yeah because they’ve got so much fiber and erythritol okay so it’s a milk protein isolate whey protein isolate so wait for ot nicelanders okay milk protein isolate we want to avoid dietary fiber from tapioca starch cashews unsweetened chocolate erythritol technically it could be keto friendly because so much fiber but honestly you’re gonna feel like trash of you habit so I personally would avoid it’s a common question a good deal of macadamia nuts again they’re a little bit more expensive in Canada too if I was on an American grocery haul I would grab some of those still got plenty at home so I’m not gonna grab them but macadamia nuts much better fatty acid profile than a lot of other nuts if you guys can get any kind of seaweed snacks or anything out there I highly recommend that to simply because iodine again revving up that thyroid iodine all about allowing the conversion from t1 where synthesis I should say t1 t2 t3 all that it’s gonna allow you to essentially generate thyroid hormone which revs up your metabolism okay be careful with these we almost bought these because like oh cool the cheese snacks but you know their cheese and then wheat flour and together it’s a cracker it’s not a cheese now notice I move a lot faster when I’m rolling through these Isles okay let’s go ahead and let’s zip this up you can head on back to the studio I’ve got some other Costco Canada items and let me show you what we got whoa how’d I end up here Wow okay well this is everything that I got in Costco all right so we already went through the meat section right so I don’t need to really describe that but this is the rest of a really good quality Canadian clean Costco grocery haul so we’ve got our shrimp okay now if you look at when I was over at Costco you’ll see exactly what I had to say about shrimp but honestly frozen shrimp is the way to go fresh shrimp are gonna oxidize they go bad if you don’t eat them right away and you’re kind of up the creek right at least this way you get something good quality that’s gonna last that’s gonna stay in your freezer and honestly they’re frozen at the source so you end up with all the minerals and everything preserved in any way then we’re gonna move on down the line and I’m going to show you each item and then I’m gonna show you when I got it at the grocery store but I’m also going to show you at a Canadian store as well to show you somewhat of the comparison so you can see a lot of the items are very similar but a few of them are a little bit unique but I couldn’t even get at Costco in the States okay so first we’ve got some avocado oil spray now in Canada it doesn’t quite look like this in fact you can see looks a little bit different it’s a different brand okay but then you look at what I have to say when I’m picking this up at the store you can find out some pretty good stuff as I’m walking by it you’re gonna want to get apple cider vinegar too if you’re in Canada I know you’ve got that so the avocado oil spray looks a little bit different but it’s still ultimately the same so avocado has a higher smoke point so it’s better to cook with so don’t get canola oil don’t get soy bean definitely don’t get olive oil in a spray because that implies that you should be cooking with it okay you don’t wanna be cooking with olive oil you want to be cooking with avocado oil because it can handle like five six hundred degrees when you cook with it it doesn’t denature and go through the lipid peroxidation so I know you’ve got that in Canada then of course we’ve got our walnuts and we’ve got our pecans and if you look you can see these look quite a bit like they look in Canada nothing really different so you can find these at a Canadian Costco just like you could in the state and it’s always nice to go out of the baking section that way you’re not getting the ones that are completely denatured and have been roasted and I’ve already lost a lot of their integrity roasted is not bad okay it’s not always a bad thing at all you’re just gonna spend a lot less money getting him this way then we’ve got nuts so now this was what we have in the States take a look at what there is over in Canada [Music] okay now you see it’s very very similar it’s still the similar kind of stuff it’s gonna be cashews almonds gonna be the same kind of nut and seed blend but here’s what we’ve got here in the States take a look the reason I went with this over a traditional almond butter things like that you just get a more diverse fatty acid profile so normally with almond butter things like that you’re at the mercy of the benefit and the drawback of the fatty acids that are in that particular nut I like getting nut blends like this because we get a nice diverse fatty acid profile so we’ve got cashews almonds Brazil nuts flax Chia hazelnuts pumpkin pretty nice of a mix okay okay then these bad boys I could not find in the States at Costco but I think they’re gonna be in the States at Costco probably within the next few months but right now these are one of the top selling items at Costco in Canada if not the best selling items so we’re not talking just the bar item if these are one of the best selling items altogether so these are the Susie’s love good fats bars these things are ridiculously delicious and super keto friendly so we’re not talking any sugar alcohols okay no unnecessary fibers the stuff is really clean in a really good clean keto tree so you can get them at Costco and they’ve got these big Costco size boxes so if you get them at Whole Foods or anything like that you’re gonna get the smaller boxes you’re gonna save some money and you’re gonna get a lot more when you get them at Costco so you’ve seen I’ve talking about these things in other videos before I’ve talked about them just for satiation effects I’ve talked about for reducing sugar I’ve talked about all kinds of different reasons why you might want to be eating these and why they’re probably one of the best keto bars if not the best keto bar that’s out there but overall just a really good bar for people that are trying to get healthy and trying to get off sugar so definitely makes the keto list for Costco in Canada without a doubt so also if you want you can check them out down below I put a little link just so you can check them out online if you’re not in Canada only got a couple of net carbs in these things so ultimately end up not kicking you out of keto at all and you get the nice taste there okay then we’ve got hem parts I could not find these in a US Costco but I wanted to put them as a top item in a Canadian Costco simply because when you eat him parts you’re getting a full spectrum protein so you’re getting a good plethora of fats okay we’ve got 15 grams good fats there I’ve got a good amount of protein and one carb okay so you’ve got a good quality protein you’re getting that amino acid that’s kind of hard to come by which is Metheny and so you don’t get in a lot of vegan and vegetarian options so if you’re doing keto and you’re a vegan vegetarian these are a good way to go so I sprinkle them on salads more come on anything I get them at other grocery stores but it’s pretty cool that you can get them at Costco in Canada then we’ve got wisps yep you get these at Costco in Canada too so very simple just like I mentioned I was at the store check it out okay definitely know you have these I’ve seen them myself at Costco in Canada great little treat together super simple all we’ve got is cheese and some salt and some enzyme so if you’re looking for a simple keto snack when the best things that Costco has in America or in Canada okay then we cruise along a little bit and it’s not every day that you see straight-up MCT oil at Costco now if you look at this MCT oil it’s from nutiva a it looks like this here in the States but take a look at what it looks like at Costco in Canada they actually put it in sort of a twin size and it’s the clear MCT like the clear bottle you don’t want to cook with this you just want a drizzle and salad you want to put it in your coffee anything like that so I love that cost goes in Canada are paying attention to this so it’s the Nutella MCT oil you’re gonna want to grab some of that obviously a very keto friendly item then we’ve got the artichokes I gave a little spiel while is in the store breaking down what these are all about go ahead and check them out mmm all right so this has been on a Costco grocery haul with me before and check it out they’re also in Canada yep they might look a little bit different we’ve got some of the best prebiotic fibers that you could possibly have here if you’re going on an extended fast or even fasting for 12 16 hours it’s great to have this as maybe your second meal or with your second meal simply because you’re going to get the prebiotic fiber effect so not only are you getting of course something that’s going to taste good and keto friendly and sitting in olive oil but you’re also getting something that’s going to give you the digestive benefit too every time you fast you end up getting sort of a reset of your gut biome basically your bad bacteria dies faster than your good bacteria so when you fast your bad bacteria drinks down and then you regrow the good bacteria with this then this is what Costco gets in terms of making cocoa so if we cut to our clips and our footage over at Costco you see that we’ve got the cacao powder so check this out real quick just so happens that I see they have cacao here cool thing is up in Canada you get good quality cocoa powder cocoa powder is a little bit less caffeine and actually has a little bit of a different taste cacao has a lot of benefits but cocoa has benefits when it comes down to baking that cacao doesn’t have so we’ll go ahead and show you that when we’re back at the studio and then when you look at Canadian Costco’s this is what it looks like so ultimately very similar stuff that cocoa is a little bit more processed than cacao but it’s a little bit of a richer flavor I actually prefer the taste of cocoa over cacao cacao has some different antioxidant properties and that’s great but cocoa ultimately ends up tasting better and I think you can make a lot more keto treats with it then that brings in the almond flour take a look at this stuff take a look at what I said we’re in the store Costco oh you know what guess what I know for a fact that you have this in Canada too so not a bad keto option if you’re in Canada or in the States we’re talking blanched almond flour so what happens is with almond flour normally you get the skin normally it’s how I put this you’re getting you’re not getting all the nutrient of X because it hasn’t been soaked or hasn’t been sprouted or anything like that when you’re blanched you get a little bit more in the nutrient absorption that way plus it just bakes a heck of a lot more like flour so we’re gonna roll with this bad boy and last but not least we’ve got some pink salmon in a can now I almost turned this away when I was at Costco and then I realized you know I could use this in the office so I don’t know if you’d have it for sure at Costco in Canada but it’s worth check it out check out what I said in the store now same kind of thing pink salmon just so you know if you have this this is a great way to get wild caught salmon at a pretty inexpensive rate 14 bucks for that that’s actually pretty darn awesome one serving of this this is 2 servings per container so we got almost 40 grams of protein in one can that is the legit meal and you’re only on 160 calories again I’m gonna get this just because regardless I think we’ll use this at the office so that breaks it down we got a couple hundred bucks here u.s. probably a little bit more if you’re in Canada we’ve got a pretty decent little haul okay I didn’t get a bunch of produce because this wasn’t a traditional Quito haul this was more top Quito items that you can find and Costco’s in Canada if you watch my videos then you know what kind of food you should be getting but you just need someone to bring to light some of the different items that you be able to find at a Costco grocery store so in the States things are very similar you actually have some better Kegel options like the MCT oil and some of this other stuff so make sure that you check out your Costco make sure that you wipe them clean of all this stuff is it’s gonna last me like a month and make sure you follow the cardinal rules that I set forth when it comes down to grocery shopping start with the perimeters first okay hit the meat hit your dairy get your produce hit that area first and then start hitting the aisles so you’re blowing your budget on the good stuff so as always make sure you’re keeping it locked in here on my channel make sure you check out Suzy’s good fats down below in the link but also at Costco in Canada and as always I will see you in the next video
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Keto Food Haul – Costco CANADA Edition! – Thomas DeLauer
Canadian Costco. It’s just as good as a regular Costco. It’s just north of the border. So what I’m going to do is I’m going to walk into a Costco here in the states but I’m going to pick out food items that I know they have at a Canadian Costco. The reason is a lot of people have been asking, “Okay Thomas, you did this amazing Costco clean keto grocery haul, but you didn’t really break down what we can get if we are the neighbors to the north?”
I know some items are at an American Costco that are also at a Canadian Costco, but there are some that I’ve had to go and source at a Canadian Costco and bring into my studio. I’m going to do part of the production here at a Costco and then I’m going to go back to the studio, I’m going to pick out the top Canadian keto-friendly items that you can get in Costco up in Canada. Let’s head on in and let’s do a partial grocery haul and then go back to the studio and break down some ingredients.
We’re going to go to the meat department. I’m going to teach you a little bit about what you can get at a Costco in the meat department because this is going to be the same whether you’re in Costco or you’re in the states. Some of it’s a little bit different, but I’ll give you the basics because you always want to start in the meat department anyway and spend most of your budget there. Then we’ll go through some of the aisles. I’ll show you some of the things that I know Costco has in Canada.
Okay. So it’s going to be slightly different items. However, what I will recommend if you are shopping at Costco is once again, when it comes down to the poultry, try to go for the leaner meats, all right? I’m going to make this quick because I want to make this nice and easy for you guys. I’m going to go with organic chicken breasts instead of the chicken thigh. You’re thinking, “Hey, this is keto. Why are you going breast and not thigh?” Simply because calories and fat I would much rather get my fat from tasty things like nuts and seeds and stuff like that than blow my caloric budget if you will on chicken thighs. If I’m going to get fatty cuts of meat, it’s going to be red meat.
The fresh section is a little bit hard for me to tell you what you’re going to have at a Canadian Costco, so we’re just going to hit the frozen section because I know some of the stuff gets imported there. I know for a fact they have the frozen shrimp there which is awesome so it’s good to check that out.
I think you guys have these in Canada. These are really good chicken patties. Super minimal ingredients, minimal process, pretty darn good price. I’m not going to grab them today, I’ve grabbed them before, but just letting you guys know.
Another thing, these Wild Alaska salmon burgers are also really solid. You can see the ingredients on them. It’s a cut of salmon … Ooh, I take that back. Watch for anything that has vegetable oil like this. Cut of salmon, vegetable oil because it’s got soybean oil or canola, and then a bunch of other stuff which really isn’t that big of a deal but I don’t want that soybean oil. Perfectly good fatty acid profile with the omega-3’s from salmon. You just ruined them with soybean oil.
Let me get some shrimp. On keto, you lose your minerals. Some of the best mineral profile that you’re going to get is from shellfish. Specifically shrimp. I do know that you have these. It might look slightly different with your bag at Costcos in Canada. I definitely recommend getting this. That’s a really good price and you’re looking at 11 servings with 18 grams of protein per serving, so this is going to last two weeks.
First, we’ve got some avocado oil spray. Now in Canada, it doesn’t quite look like this. In fact, you can see it looks a little bit different, it’s a different brand. Then you look at what I have to say when I’m picking this up at the store and you can find out it’s some pretty good stuff.
As I’m walking by, you’re going to want to get apple cider vinegar too if you’re in Canada. I know you’ve got that. The avocado oil spray looks a little bit different but it’s still ultimately the same. Avocado has a higher smoke point so it’s better to cook with. Don’t get canola oil. Don’t get soybean. Definitely don’t get olive oil in a spray because that implies that you should be cooking with it. You don’t want to be cooking with olive oil. You want to be cooking with avocado oil because it can handle 500, 600 degrees when you cook with it. It doesn’t denature and go through lipid peroxidation. I know you’ve got that in Canada.
That breaks it down. We got a couple hundred bucks here U.S. Probably a little bit more if you’re in Canada. We’ve got a pretty decent little haul.