Best Fruits For Weight Loss

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Fruits are a notorious diet food, but they are not all beneficial when it comes to losing weight. By now, you have read our blog on which fruits to stay away from when losing weight. Now, The Aspen Clinic is back with some fruits that are more beneficial to eat when losing weight! 

Fruits Approved For Weight Loss

Low sugar fruits will balance your energy, rather than high sugar fruits which tend to spike blood pressure. Here are some low sugar fruits to snack on while on your weight loss journey: 

  • Grapefruit
  • Granny Smith Apple
  • Lemon
  • Lime
  • Kiwi
  • Tart Berries

Low sugar fruits can still provide fiber, vitamins, and minerals! Your body will thank you for all of the nutrients you are feeding it, all while keeping yourself on track for weight loss. 

Grapefruit can be eaten at breakfast time either alone or accompanied by some eggs for extra protein. Add lemon or lime to water to make staying hydrated more fun! Top oatmeal or yogurt made from almonds with some berries. Get creative with your fruits and make weight loss more fun and effective. 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

5 Healthy Snacks to Aid Weight Loss

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Snacking is an integral part of your day. Especially when losing weight, it is important to keep a healthy flow of nutrients going into your body throughout the day. Here are 5 healthy snacks to help you lose weight while satisfying your hunger! 

Mixed Nuts

According to Health Line, nuts are an ideal nutritious snack. They’re linked to a reduced risk of heart disease and may help prevent certain cancers, depression, and other illnesses. Despite being relatively high in fat, they are very filling. When choosing nuts, try to choose raw or unflavored! Any nut is okay, except pnuts which are a legume and cause inflammation. Several studies suggest that eating nuts in moderation can help you lose weight. Nuts provide the perfect balance of healthy fat, protein, and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average. Because they don’t require refrigeration, they’re perfect for taking on the go, too!

Bell Peppers

Red bell peppers are extremely healthy and have become a bit of a phenomenon as of late. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants like beta carotene, capsanthin, and quercetin. They are also rich in vitamin C. Try pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole to add healthy fat and fiber while keeping this snack’s calorie count under 200!

Berries and Yogurt

This pair is a notorious weight loss journey snack. Not only is it delicious, it is also a wonderful source of nutrients! Dairy free yogurts made with almonds or coconuts are a great source of potassium and calcium, and are very high in protein. Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds.

Apple Slices and Almond Butter Butter

A tale as old as time. Apple slices and almond butter are such a popular pair that even people who aren’t on a weight loss journey incorporate them into their diet! Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk, and peanut butter has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides.

Hard-Boiled Eggs

Eggs are one of the healthiest and most weight-loss-friendly foods you can eat. They pack plenty of protein, as well as vitamins K2 and B12. Eggs are incredibly filling and may reduce the number of calories you eat for many hours, which should help you lose weight 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Schedule Appointment 

The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

How To Make Any Kind Of Nut Milk

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Nut milk has become the new normal. It seems that everyone is looking for a healthy milk alternative, and making your own is more than ideal due to the astronomical prices of nut milks in stores! The Aspen Clinic of Louisiana is here to teach you how to make your own nut milk with the nut of your preference! 

How To Make Nut Milk

According to The Kitchn, here is how to make nut milk:

  • Buy raw nuts.
  • Soak the nuts overnight.
  • Drain and rinse the soaked nuts.
  • Blend the nuts with fresh water.
  • Strain the nut milk.
  • Sweeten, if desired.
  • Chill, drink, enjoy.
  • Wash, rinse, repeat once a week for nut milk happiness

Here are a few tips to making your nut milk as perfect as possible: 

  • Always choose raw nuts. Not only do they last longer, but they also take much better to soaking and grinding and impart a light, clean flavor.
  • Make sure the nuts are fresh and the best quality you can afford. Rancid nuts make for rancid nut milk, and since nut milk involves very minimal processing and just two ingredients, buy the best quality you can afford.
  • Avoid skins where possible. We’d never suggest that you should peel almonds or pecans, but when making cashew or hazelnut milk, you can remove their skins by soaking and rubbing them gently between clean kitchen towels. This makes for a less chalky texture and more flavor in the finished milk.

Check out one of our previous blogs on how to make your own almond milk

Schedule Appointment 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

Chomps Jerky Snack Sticks

New at the Aspen Clinic!

If you’ve been in to any of our 9 locations recently you probably noticed that we have a new product in our offices! 

We are so excited to announce that we are now selling Chomps Snack Sticks! 

When it comes to healthy snacking, it’s hard to beat jerky… but only if it’s made right.  

If you’ve never heard of Chomps, they’re made from high quality protein that look similar to a Slim Jim, but they are made from animals who were raised in a free range environment and consumed only vegetarian diets.  The original beef and jalapeño beef are made from 100% grass-fed and grass-finished beef and the turkey flavors are sourced from only free-range , antibiotic-free turkey.  

Chomps Jerky is made with 100% all-natural ingredients without the unnecessary fillers (no pork!) that big-name brands like to use which makes Chomps the highest quality jerky on the market.  You don’t even have to worry about added preservatives because Chomps uses celery juice to make sure their jerky stays fresh!

Aside from the great taste and all-natural ingredients, Chomps aligns perfectly with our nutritional program. Each and every one of Chomps’ products are filled with 9g of protein, more than most jerky sticks.  They’re also made with no added sugars or gluten, there’s no MSG, no fillers, nitrates, binders, or added preservatives.  Every flavor is 1g of carbohydrate or less and are all super lean!  These are the PERFECT option for anyone who often skips breakfast because the macronutrients are almost identical to an egg or just the perfect snack when you’re hungry between meals! 

Stop in to any of our offices today to try one!

  • 9g protein 
  • No added sugars
  • No artificial ingredients
  • No gluten
  • No MSG
  • No Fillers
  • No Binders
  • No added preservatives
  • Less salt
  • No nitrates
  • Whole30 Approved
  • Keto and Paleo friendly

Flavors Available:

  • Original Beef
  • Original Turkey
  • Hoppin Jalapeno Beef
  • Jalapeno Turkey
  • Salt and Pepper Venison

Here’s to healthy Chomping!

Ditch the dairy!

Did you know that humans are the only species on Earth who continue to drink milk after we wean from breast milk? 

We are also the only species who drink another species’ milk. If you’ve never considered why that may be, it may be time to start re-thinking your recommended 2-3 glasses of cow’s milk per day.

Sure, your grandparents grew up drinking milk every day and your parents told you to drink your milk to get strong bones, but the truth is that the milk we get in today’s grocery stores isn’t the same as the milk our grandparents drank.  Today’s milk contains dozens of reproductive hormones, allergenic proteins, antibiotics, and growth factors known to promote cancer.  It’s also been proven that we actually don’t need milk to have stronger bones.  In fact, dairy may increase the risk of bone fractures by 50% and research shows that Vitamin D is much more effective at preventing fractures. 

Aside from the lack of nutritional value found in milk, it has been determined that almost 75% of the world’s population suffers from digestive distress due to lactose intolerance.  Milk can cause inflammation, poor gut health, and skin issues.  And to make matters worse, milk is 100% for weight GAIN not weight loss.  Think about it, a baby cow triples in size during its first month of life drinking only milk!  Don’t be fooled into thinking low-fat will save you, fat is not the issue when it comes to milk, 8oz of milk still has 13 grams of sugar!

“Based on research and experience practicing medicine, I typically advise most of my patients to avoid dairy completely.”

~ Dr. Mark Hyman

In this YouTube video Dr. Hyman outlines 6 reasons to give up dairy:

1. Milk doesn’t benefit sports performance

2. There is no evidence that dairy is good for your bones or prevents osteoporosis and the animal protein found in dairy may cause bone loss.

3. Dairy is linked to prostate cancer in men.

4. Dairy causes digestive distress to 75% of the world’s population due to lactose intolerance.

5. Full of Saturated fat and is linked to heart disease.

6. Aggravates Irritable Bowel Syndrome

So to save yourself from a ton of health problems, digestive issues, and unnecessary sugar in your diet you may want to consider giving up your dairy completely. Try switching to a non-dairy alternative like unsweetened almond or coconut milk and using a non-dairy coffee creamer.  If you want to make sure you have strong bones take a good Vitamin D supplement, get Calcium from other foods like leafy greens, seeds, sardines, and salmon with bones, and if you do not have digestive distress due to dairy, only use raw/organic dairy from fermented products like yogurt or kefir.

Post-Mardi Gras Detox

We hope that you had an amazing Mardi Gras and that you were able to avoid the temptation of making it a true Fat Tuesday! Our culture makes it hard to stick to a healthy lifestyle when surrounded by king cakes, alcohol, and savory foods on the parade route, but don’t worry the Krewe of Aspen is here to help you bounce back from any bad decisions that you may have made!

All 9 of our locations will be accepting new patients as well as follow-up patients this week, so if you need a little extra help with appetite control schedule your doctor’s appointment ASAP.

If you’re looking for help with energy levels, boost metabolism, and burn fat stop in to any location and try one our NEW B-12 or Lipo Extreme Injections!

But what’s the number 1 thing you should do to get back on track, or for Catholics, to kick off the Lenten Season? Well, when it comes to the liver we always say, “When in doubt, clean it out!”

Did you know that your blood passes through you liver and kidneys 3 times every minute?

The liver alone has over 900 functions that are crucial for weight loss, but the liver and kidneys together are two of the most important organs for weight loss because they are part of the body’s filtration system.  Blood is sent there to be filtered, re-worked, and gotten rid of. When we put too many undigested fats, proteins, and carbohydrates into our bodies the liver and kidneys will get backed up.

Think of your liver like a lint filter on a dryer

When the liver is “full” it begins to store fat and these undigested foods get sent back into our bodies resulting in high cholesterol, high blood sugar levels, triglycerides, etc. This liver “back wash” is typically sent into fat pockets in the body, which are found beneath the arms, between the legs, and in the lower back.

– Under arms, love handles, and cellulite… all of the places we hate! – 

This is why it’s important to clean the liver so that fats can flow freely out of it. With any health issues you should clean up the liver, but ESPECIALLY when you’re trying to lose weight.


 Suggested uses for the Liver/Kidney:

Chronic Alcohol Use

Chronic Drug Use

Prescription Medications

Any kind of Detoxification


High Cholesterol


Liver/Kidney Damage

Any Skin Condition

We recommend that all of our new patients begin our program with a bottle of our Liver/Kidney supplement to do a good detox and to make sure that fats can be digested properly. Follow-up patients should continue the supplement several (about every 3 months) times per year.  If you drink alcohol, smoke cigarettes, or take any prescription medications take this supplement year-round.

**Don’t forget that liver function is dependent on hydration levels.  Drink at least half of your body weight in ounces of water per day for optimal liver function**

Eating for the Season: Winter


It’s that time of year again in Southern Louisiana!  One day it’s 80 degrees and the next there is potential for snow and sleet.  While the weather is completely unpredictable, one thing that can remain consistent is your diet.  It may seem impossible to even grocery shop in some of these freezing temperatures, but it is important to make sure that you are still meal planning and sticking to your grocery list.

Many people forget that foods go in and out of season.  During the winter months especially, it is important to fuel your body with foods that can be bought fresh at your local grocery store and foods that will support your immune system.

Your diet should be rich in essential fatty acids, antioxidants, and all of the in-season fruits, veggies, and herbs not only for weight loss, but also for skin care. The cold, windy weather is extremely taxing on your skin and when we go indoors we are exposed to constant heat which dries you out even more.  This makes staying hydrated even more important during the winter months.  Water has a vital role of carrying nutrients and oxygen around the body


Here is a list of some of the best foods to consume in the winter:

  • Bone broth

    • Fancy name for stock
    • High in protein
    • Supports hair, nail, and skin health
    • Gut-healing properties aid in detoxification

  • Carrots

    • One of the richest sources of beta-carotene
    • Good source of Vitamins A and C
    • Excellent for addressing skin issues
  • Jerusalem artichoke

    • Full of nutrients and dietary fiber
    • High in iron
    • Prebiotic
    • Great for maintaining healthy blood pressure
    • Source of potassium: keeps muscles working effectively
  • Kefir

    • Probiotic
    • High concentration of helpful bacteria to heal the damage caused by the overgrowth of bad bacteria
    • Excellent source of drinkable calcium
    • Suitable for those who are lactose intolerant
    • Protein rich; full of amino acids
  • Leek

    • A natural diuretic
    • Good source of beta-carotene and Vitamin C
    • Flush away toxins
    • Vitamins: A, B1, B2, B3, B5, B6, B9, C, E, and K
  • Miso

    • Low in dairy, gluten, and refined sugar
    • Strengthens the immune system and fights infection
    • Iodine-rich
    • Vitamins: B2, B12, E, and K
  • Mushroom

    • Essential for healthy bones and teeth
    • High in Vitamin D and zinc
    • Vitamins: B2, B3, B12, and D
  • Onion

    • Helps boost circulation and fight disease
    • Defend against infection (non-digestable fiber encourages good bacteria in the gut)
    • Antiviral properties
    • Vitamins C and E support collagen and protect from UV damage
  • Orange

    • Packed with Vitamin C (helps to fight colds and bugs)
    • High in fiber
    • Avoid drinking the juice (too much sugar in one serving)
  • Puy lentils

    • Plant-based protein
    • Stabilize blood sugar
    • Rich in folate (excellent anti-aging nutrient)
    • High iron content
    • Soluble fiber makes them beneficial to digestive tract
  • Red cabbage

    • Great source of Vitamin C (twice the amount of green cabbage)
    • Fiber-rich and low in calories
    • Digestive aid
    • Vitamin C is the number one nutrient for collagen building
    • Vitamins: B5, B6, B9, C, and K
  • Rhubarb

    • Good source of magnesium
    • High in fiber
    • Acts as a natural laxative
    • Antibacterial and antifungal properties helping to reduce inflammation and treat infection
  • Rosemary

    • Anti-inflammatory properties
    • Helps reduce redness and puffiness
    • Improves mood
    • Boosts energy
    • Enhance brain function
    • Rosemary essential oil helps to treat indigestion and excess gas
  • Sesame seeds

    • Known to Chinese as “the seed of immortality”
    • Promote longevity and beauty
    • High in protein
    • Treat the signs of aging, thinning or gray hair, and wrinkles
    • Strengthens bones
    • Promotes good vision
  • Tofu

    • Plant based protein
    • Improves elasticity of the skin
    • Minerals: Calcium, Copper, Iron, Phosphorous, Selenium
  • Turnips

    • Low in calories and high in fiber
    • Regulate metabolism
    • Promotes gut health
    • Gets rid of bad bacteria and supports more efficient detoxification
    • Vitamins: B1, B5, B6, B9, and C
  • White fish

    • Good for heart health and brain function
    • Helps with inflammation
    • Great source of essential fatty acids and contains all 9 essential amino acids
    • Vitamins: B1, B2, B3, B6, B12


 Source: Wendy Rowe ‘Eat Beautiful’ – 

Beat the Sweets With Fat/Sugar Enzymes

It’s that time of year again!

Chocolate bunnies, marshmallow-shaped ducks, and chocolate eggs filled with peanut butter surround us. No matter where you go, the temptation is REAL! We already know what you’re going to say; we’ve told you to eat plenty of eggs for breakfast, but that’s not the kind that we meant!

Don’t give in to the sweet cravings this year! If you haven’t already, now is the time to add our Fat/Sugar Enzymesinto your daily supplement regimen.

Our Fat/Sugar Enzymes not only contains a higher concentration of the digestive enzymes lipase and amylase, but it also reduces carb and sweet cravings. This supplement is uniquely formulated to support the body’s natural ability to digest fats and sugars.

462050180Lipase and amylase are the enzymes that your body needs to break down, digest, and utilize fats and sugars. The only place to find enzymes naturally is in raw foods, but once your foods are cooked (at 118 degrees) or processed the enzymes are destroyed and the food enters your body as a “dead” food. This is when your body is forced to use the enzymes found in your pancreas. When you are born your pancreas is full of over 40,000 of the different enzymes needed for digestion, but the problem is that once you run out you never produce more.

For example, every time you eat sugar your pancreas releases amylase to help digest it. Once you run out of amylase you become diabetic. Cooked fats also have no enzymes, so as they enter your blood stream without enzymes they are stored as fat (lovehandles, cellulite, etc.)

*Fat/Sugar Enzymes is a MUST for anyone who is Diabetic or Pre-Diabetic!*

Unlike the potentially harmful “fat blockers” and other so-called fat burners on the market, our Fat/Sugar Enzymes’ unique combination of proven ingredients not only reduces fat stores, but it works in harmony with the body to ensure that fat is utilized and converted to energy.

Fat/Sugar Enzymes also contains Chromium as an amino acid chelate that helps to regulate insulin levels. Insulin helps control hunger and regulates energy production and fat burning.

We always recommend taking this supplement if you struggle with carb and sweet cravings, but this time of year is DEFINITELY the time to add it or up your dosage to two capsules per day!

Beat the sweets this Spring!

Choc PB

And if you’re STILL craving chocolate and peanut butter, cheat clean with a Chocolate Peanut Butter Quest Bar!

Meal Plan, Meal Plan, Meal Plan!

“If you fail to plan, you plan to fail”

is a quote you’ve probably heard a million times. But, if you’re honest, it’s true!

Especially when it comes to weight loss. Think about it, how many times do you have every intention of eating healthy and then before you know it it’s 12:30pm and you’re starving? You have 30 minutes to eat lunch and the only things available are out of a box, bag, or a window.

Don’t let that happen!

In today’s fast-paced world one of the best tips that we can offer you is:

 meal plan, meal plan, meal plan!

Planning out your meals in advance gives you the opportunity to make sure that by the end of the day you are within all of your caloric and macronutrient (carbs, fats, and proteins) goals. It’s also a no-fail strategy. If you have the right foods available you are way less likely to cheat.

Though meal planning is important, it’s only the first step to success.

The second step is to meal prep!  

Make sure you actually put the time in to go to the grocery store, prepare the food, and separate it so that each day is readily available.


Here’s a few tips to get you started:

1. Find a useful meal planning tool that works for you.

One of the many reasons we LOVE the Fitbook is because it includes a space at the beginning of each week to meal plan. You can also use printable meal plans like this one we found on this blog Dear Crissy

2. Log your foods in advance.

The best part about planning your meals in advance is that you have the opportunity to log all of your foods to ensure that your ranges for calories, carbohydrates, fats, and proteins are where they need to be.

3. Change up your meal plan each day/week.

Don’t let yourself get bored or tired of eating the same thing every day/week. That is a quick way to fail. Keep your foods creative!

4. Make sure you have enough containers!

This tip may seem obvious, but trust us… There is nothing more frustrating than preparing a bunch of food and not having a place to store it.

5. Embrace your Crockpot!

Don’t underestimate the power of the Crockpot! There isn’t much better than being able to “set it and forget it” when it comes to cooking. But don’t forget that you can use your slow cooker to cook enough chicken, shredded pork, or roast beef for the entire week!


Ready to start meal planning? We have the perfect tool:


Shop Fitbook now

Coconut Oil: What the Hype is All About

At the Aspen Clinic, we try to stay up to date on the latest trends in health and nutrition that way we can keep our patients informed as well.  But honestly, if you grocery shop, look up healthy recipes, or if you ever look at Pinterest you’ve probably noticed that EVERYONE is talking about coconut oil.

Whether they’re consuming it, using it on their skin, or around the house, they can’t stop raving about all of the benefits.

Basically, coconut oil might be the best thing since sliced bread! 

Well, technically speaking we now know that sliced bread isn’t so great, but you see what we’re getting at!  So to kill your curiosity, we’ve decided to give you some of the science behind it as well as ways to use it and incorporate it into your diet!


What is Coconut Oil?

Coconut oil was once mistaken as an unhealthy fat because of its high saturated fat content.  However, we now know that it possesses many health-giving properties due to its fiber and nutrition content.   So what makes coconut oil different from other saturated fats?  They are medium-chain fatty acids.


Image result for mct fatty acidAll fats are composed of molecules called fatty acids. There are two methods of identifying fatty acids: saturation and molecular size, or length of the carbon chain within each fatty acid.  There are short-chained fatty acids (SCFA), medium-chained fatty acids (MCFA), and long-chain fatty acids (LCFA).  Most of the fats we consume, whether saturated, unsaturated, come from animals or plants are LCFAs.


You’re probably wondering what all of this means.  Well, to make it simple, the size of the fatty acid is extremely important because our bodies respond and metabolize each fatty acid differently depending on its size.  MCFAs do not have a negative effect on cholesterol, help to protect against heart disease, can be used as an Alzheimer’s treatment (check out this YouTube video about an Alzheimer’s patient who started using coconut oil daily, and can be used around your house as part of your beauty regimen, and many more things! There are many benefits to using coconut oil, but the reason we love it so much is it actually has TONS of health benefits! It can even aid in weight loss because it is lower in calories than all other fats.


How to consume it:

  • Replacement for butter
  • Natural energy booster
  • Healthy popcorn topperImage result for coconut oil benefits
  • Replacement for non-stick cooking spray
  • Replace unhealthy fats when baking
  • Coffee creamer


Other uses:

  • Hair conditioner
  • Dandruff
  • Acne
  • Mouth ulcers
  • Moisturizer
  • Cuticle moisturizer
  • Makeup remover
  • Soothe sunburns
  • Fight body odor
  • Reduce wrinkles
  • Helps eczema flare-ups
  • Moisturize leather
  • Condition wooden utensils and furniture
  • Remove rust and clean metal
  • Condition your pet’s fur


Oil PullingImage result for coconut oil pulling

  • How to: Swish 1tsp of organic extra virgin coconut oil in your mouth for 10-20 minutes. DO NOT swallow the oil. Spit the oil in a garbage can and brush your teeth as normal.  Repeat 3-4 times per week.
  • Benefits:

    • Removes bacteria in the mouth
    • Prevents plaque, gum disease, cavities, and gingivitis
    • Holistic remedy for bleeding gums
    • Holistic treatment for jaw problems (TMJ)
    • Helps bad breath
    • Whitens teeth
  • Oil pulling helps with more than just your mouth!

    • Detoxifies the body
    • Supports normal kidney function
    • Reduces migraines
    • May help congestion
    • Helps get rid of hangovers

As you can see, the benefits of coconut oil are endless – but they don’t stop there! If you want to see a little more about the amazing benefit of coconut oil check out this amazing book by Dr. Mary Newport:

Image result for dr mary newport