Although weight loss and dietary fads are both Western obsessions, as a nation we are becoming fatter and fatter. The World Health Organization predicts there will be 2.3 billion overweight adults in the world by 2015 and more than 700 million of them will be obese. Moreover, studies indicate that being overweight and obesity are most common in the youngest generations, especially children 12 and under. More than 40 million children under the age of 5 years were overweight globally in 2010, according to the WHO.
Clinically, obesity is defined in several ways: as a significantly higher than average proportion of body fat; as having a Body Mass Index (BMI) value greater than 30; or as weighing more than 20 percent over average weight according to statistical tables such as the U.S. Department of Health and Human Services (DHHS) Height-Weight guidelines. For more details you can refer to the BMI guide and the DHHS Height-Weight guide in the Symptoms section that follows. “Morbid Obesity” is when a person weighs 50 to 100 percent or 100 pounds above ideal weight. If your ideal weight is 150 and you weight 200 lbs, this is referred to as morbid obesity.
Health authorities now cite obesity as one of the most serious health problems facing our country. Being seriously overweight for any period of time poses a direct threat to your health. In addition, obesity is now known to significantly increase your risk of many other serious chronic and degenerative health problems, including depression, diabetes,gallstones and other forms of gallbladder disease, kidney disease, liver disease, and stroke. Obesity can also cause or worsen the risk of certain types of cancer such as breast, endometrial, and uterine cancer in women, and cancer of the colon and rectum in men. Consider these statistics: 85 percent of all cases of adult-onset (Type II) diabetes are directly related to obesity, as are 45 percent of all cases of high blood pressure, 35 percent of all cases of heart disease, and nearly 20 percent of all cases of dangerously elevated high cholesterol. Finally, overweight and obesity are the fifth leading risk for global deaths.
Dieting is the number one approach for dealing with obesity and being overweight in the United States, with Americans spending billions of dollars each year within the diet industry and its related dietary products. For the vast majority of obese and overweight people, however, all their money, time, and effort is usually for naught.
- The following statistics reveal just how great a failure commercial diet fads are: Although most dieters are able to lose at least 10 percent of their total body weight as a result of dieting, 67 percent regain their weight within a year after they stop dieting, and 95 percent regain their weight within five years. In addition, at least 33 percent end up gaining more weight than they had before they started their diet.The reason for this failure is simple: Diets do not address the underlying imbalances and lifestyle factors that are the primary causes of obesity and excessive weight gain. To safely, effectively, and permanently lose weight involves a lifetime commitment that addresses all of these factors from a perspective of holistic health, something that conventional diets and weight loss specialists so often neglect.
Are You Overweight or Obese?
One of the keys to successfully losing weight is being honest with yourself. Many people know they are overweight but do not admit it, or else they rationalize it so that they don’t feel a need to do anything about it. This is a potentially dangerous mistake. Ask yourself the following questions:
- Have your clothes been getting tighter? Do photos of you from last year reveal a thinner face?
- Are you unable to eat what others eat and stay trim?
- Have you gotten in the habit of eating hurriedly and not bothering to prepare nutritious meals?
- Do you feel that, for one reason or another — psychologically or physiologically — your food choices are really food cravings?
- Do you have a history of repeated diets that always begin because you want to conform to some ideal of what you “should” look like?
- Are you overweight because you always abandon your latest weight-loss diet to eat what you feel you have been deprived of?
- Have you reached the point where you seem completely unable to maintain a comfortable weight or a healthy dietary regimen?
Even if you think that your excess weight is not presently affecting your health, more than likely it is.
Body Mass Index and Weight Charts
To more accurately calculate whether you are excessively overweight, find your body mass index (BMI). BMI is the ratio of your height to your weight. A high BMI is an indicator of not only excess body fat but also of obesity-related health problems, especially chronic diseases like heart disease and diabetes. The higher the BMI, the higher the health risks.
Note: If you are pregnant, a bodybuilder, a competitive athlete, a child, or a frail elderly person, the BMI is not useful as the index is based on statistical averages, not body size exceptions.
To find out your BMI, you can use the online BMI Web Calculator for English and Metric Systems, or you can use the following BMI Weight Status calculation steps:
- Multiply your weight in pounds by 704. For example, if you weigh 160 pounds, the result would be 112,640.
- Convert your height to inches. For example, 5’10” equals 70 inches. Then multiply this number by itself. For example, 70 times 70 equals 4,900.
- Divide the number calculated in Step 1 by the number calculated in Step 2. Keeping with the examples above, 112,640 would be divided by 4,900, which equals 22.99. Rounded to the nearest whole number, the answer is that your BMI is 23.
Interpret the results of your numbers: According to the BMI Weight Status chart, a BMI less than 18.5 is underweight; a BMI between 18.5 and 24.9 is normal, or average. A BMI between 25 and 29.9 is overweight, and a BMI of 30.0 and above is obese.
You can also determine whether or not you are overweight or obese by referring to the U.S. Department of Health and Human Services normal weight ranges based on height and age. Find your height in the chart and then look at the weight range for your age group. Note that you should take into account your body frame size, be it small, medium, or large when interpreting which end of the weight range your weight should fall in. If your frame size is small, your weight should be in the lower end of the range; if your frame size were large, you would be in the higher end. Also note that men will generally fall in the higher end of the range, not just because of greater frame size but also because of higher muscle and bone mass.
A number of methods can be used to determine body fat percentages, including calipers, which measure the thickness of skin at various points along the body, such as the waist and thighs; hydrostatic measurement, which involves weighing a person both in and out of water; and bioelectrical impedance, in which electrical current is passed through the body. In this last method, the percentage of fatty tissues to lean muscle mass is calculated based on how easily the electrical current is able to pass through the body. Fatty tissue is a much poorer conductor of electrical current than lean muscle is, so the slower the current’s passage through the body, the greater the percentage of body fat is. If you wish to determine your percentage of body fat, contact your physician or a weight loss specialist trained in any of the above methods.
Honestly answering the following questions can also help you determine if your weight is affecting your overall health:
- Do you have low energy, or less energy than you used to?
- Do you have achy or swollen joints or overall puffiness?
- Are you experiencing food cravings or mood swings?
- Has your blood pressure gotten higher?
- Are your cholesterol and triglyceride levels elevated above normal range?
Symptoms of obesity and being unhealthily overweight include shortness of breath, feelings of sluggishness or lack of energy, cravings for carbohydrates or other foods, puffy and/or thickened skin, and fluid retention.
Excessive perspiration after mild levels of activity is another common symptom of obesity and overweight. Sluggish digestion, gas, bloating, constipation and abdominal pain are common complaints. Often digestive insufficiency, called leaky gut syndrome which is a condition characterized by undigested food particles entering the bloodstream occur. These undigested food particle trigger allergic reactions and stress the immune system.
Feeling sleepy during the day or appearing tired are also symptoms of morbid obesity. Other symptoms of obesity include difficulty sleeping, breathing problems during the day or night, compulsive eating habits, and metabolic disorders. Obesity goes hand in hand with an overall lack of desire to move ones body, lethargy and a feeling of dread may overtake thoughts of moving naturally, such as a desire to take a walk after a meal, or exercise at all. No movement sets in, making everything worse.
Obesity and being unhealthy overweight can also cause or exacerbate other health problems, such as arthritis, Type II diabetes, depression, gall bladder, liver and kidney disorders, and chronic pain.
The common perception about obesity is that it is due to overeating and lack of exercise. While both of these factors are indeed important factors to consider, other equally important factors can also cause unhealthy weight gain. They include dieting, food allergies, hereditary and social factors, insulin imbalance, lifestyle factors, and metabolic disorders such as impaired thyroid function, psychological factors, and toxins, impaired thermogenesis. In order for successful weight loss to occur and be maintained, each of these factors must be looked at and, if found to be a contributing cause, properly addressed.
Chemical Processing in Foods: Over the last fifty years, the standard diet has increasingly become one of convenience foods that are processed with ever increasing amounts of chemicals. These foods are obviously devoid of vital nutrients, especially the most basic vitamins, minerals, and enzymes that the body needs to function well. The increasing use of chemicals in our food supply is justified by the commercial food industry because of their ability to increase shelf life, kill bacteria, and improve taste, among other reasons. Re-read Natural Cures They Don”t Want you to Know About, for more illumination on the subject. What is left unsaid is the fact that these chemicals are neurotoxins that poison the brain and nervous system. Many are carcinogenic, which means they are capable of causing cancer.
Two of the most frequently used chemical additives in foods today are monosodium glutamate (MSG) and the artificial sweetener aspartame (aspartic acid). Research conducted as far back as 1969 has conclusively shown that both MSG and aspartame cause lesions in the hypothalamus, an organ in the brain that, among its many other functions, helps to regulate body temperature, hormone activity, and fat and sugar metabolism. In 1994, researchers discovered the hormone leptin, which acts as a natural appetite suppressant and helps regulate the body’s energy and body weight. Proper leptin activity is directly related to proper functioning of the hypothalamus. Therefore, experts in the field of obesity believe that food chemicals such as MSG and aspartame, by causing damage to the hypothalamus, also impair leptin’s ability to regulate body weight, this is playing a significant role in obesity among people who eat chemically processed foods.
Do not consume any artificial sweeteners, such as Splenda, NutraSweet or Aspartame
Do not consume high fructose corn syrup or mono-sodium glutamate.
Do not drink any carbonated beverages or commercial fruit juices.
Avoid all fast food restaurants and processed food.
Avoid all canned food.
Avoid refined flour, flour products and simple carbohydrates.
Reduce or eliminate caffeine and alcohol and aim to drink 8 – 10 glasses of pure water each day.
Eliminate conventional dairy products. The best dairy products are raw, unpasteurised and homogenised dairy from grass fed cows. If this is unavailable, then buy organic dairy.
Eliminate all trans-fats and partially hydrogenated oils like lard and margarine.
Avoid conventional beef. The best beef is organic grass fed beef.
www.grasslandbeef.com The second best is organic meat; this includes beef, veal, lamb, chicken and turkey.
Always eat a substantial breakfast this is essential to get your metabolism moving.
Eat balanced meals of fresh, organic whole foods.
Eat and chew slowly.
Eat smaller, more frequent meals and avoiding overeating.
Includes generous helpings of fresh, organic, leafy greens, salads, and a wide variety of vegetables with every meal.
Eat non-refined whole grain, low-glycemic carbohydrates such as quinoa, buckwheat, beans, and legumes.
Choose wild fish, organic poultry, bison, beef, or lamb and consume small portions of this quality protein, no larger than a fist full per meal. The quality of the protein you eat impacts your ability to detoxify, thus leading you to weight loss.
If you are a vegetarian, substitute eggs, tempeh, tofu, and a combination of nuts, seeds, beans and legumes to fulfill your daily protein requirements.
Also be sure to get an adequate supply of healthy fats, which are essential not only for proper weight management and healthy weight loss, but also healthy brain function and improving your mood – making you less likely to reach for food due to feelings of anxiety or depression. Excellent food sources of healthy fats include extra virgin olive, virgin coconut butter/oil, high lignin flaxseed oil, and cold-water wild caught fish, especially Alaskan salmon.
A great weight loss tip is to have two tablespoons of unrefined, pure, organic coconut oil – one in the morning and one late afternoon. It stimulates the thyroid, increases the metabolism and burns stored fat.
Another tip is to take a tablespoon of raw organic apple cider vinegar before each meal. This also helps to burn fat plus it aids digestion too.
A third tip is to drink Yerba Mate tea – 3 to 4 cups throughout the day (remember to use pure water, not tap water). The tea reduces appetite and increases energy and metabolism.
With those principles as your foundation, what follow are some of the more effective eating plans for safely and permanently losing weight. You will need to experiment in order to find the eating plan that works best for you. These are general guidelines and suggestions to get you started. In addition, remember that effective weight loss best occurs when only one to two pounds of weight are shed per week. Weight loss at a higher rate can create a “yo-yo” effect that will eventually result in you not only regaining lost pounds, but possible additional weight as well. For best results, consider working with an alternative practitioner in your area who can guide and support you in discover the eating plan that is best for you. One exception to this is the weight loss that occurs as a result of long term cleansing. While cleansing, weight will drop at a faster pace and what is important in this case is to have a stable whole food based food plan to return to as you come off the cleanse.
Allergy Rotation Diet – This eating plan helps to desensitize the autoimmune response and help you eliminate food cravings. The benefits of doing so include reduced immune sensitivities, inflammations, and fluid retention (body puffiness), as well as other general health improvements, such as more energy and better mood. Start by eliminating the most common types of allergy-causing foods, such as milk and dairy products, wheat products, corn, and chocolate, for at least four days.
If you completely avoid any suspect food for a period of time, you will give the immune system a rest and allow the body to clear circulating immune complexes. The easiest way to approach a balanced allergy-rotation diet is to do a food challenge. This involves eating the suspect food by itself and then being monitored for a reaction over a period of as long as three to four days. Foods that cause an allergic reaction should then be eliminated from your diet for two to three months before being reintroduced. Once they are reintroduced, again check for reaction symptoms. If they still occur, you will need to avoid eating that food altogether. If not, you may eat it sparingly, every four to five days.
To further explore whether you suffer from food allergies, also consider working with a holistic allergy specialist, such and a practitioner of NAET. Environmental Medicine
Fish-Fowl-Green Vegetable Diet – This eating plan is a protein-vegetable, low-carbohydrate diet that allows you to eat any quantity of organic foods in these three categories, within reason. Acceptable foods include wild caught fresh fish, organic poultry, and a wide variety of raw or cooked green vegetables. It is suggested that you also eat one egg and one piece of fruit daily. Take ground flax seeds or other preferred fiber to ensure proper bowel function. Your daily oil intake is limited to 2 tablespoons of coconut, olive, or flaxseed oil, including salad dressing. Enjoy salads and veggies with apple cider vinegar or fresh lemon juice. Note: If you prefer to avoid the use of free flowing oils, be sure to supplement with essential fatty acids.
High-fiber Starch Diet – This can be a good weight-loss plan for vegetarians who are not sensitive to wheat. It involves eating complex carbohydrates, including vegetables of all types, whole grains, legumes, potatoes, and un-refined, whole grain, non-white flour pasta. These foods are relatively low in calories if they are not eaten with fatty sauces such as gravy and butter. You can enjoy an abundance of salads and vegetables daily, with very light dressings, primarily made from apple cider vinegar, lemon or lime juice with a touch of olive oil, and herbs and spices, Note that starchy vegetables, eaten at the beginning of a meal, increase the feeling of fullness by providing bulk and thus decrease appetite and helps you avoid over-consumption of calories. This diet does not allow you to eat any sugary foods, red meats, fried foods, or fatty processed foods of any kind.
Low-fat Diet – An eating plan that works well for some people is one that is low in fat (no more than 25 percent fat, and no less than 20 percent fat, because some fat is absolutely essential for good health). Such an eating plan should be high in fiber and complex carbohydrates such as whole grains, beans, and vegetables. Fiber not only reduces cholesterol and constipation but also can move fat out of the body into the feces.
Glycemic Index Diet – Eating organic whole foods that have low glycemic index (GI) ratings is not only helpful for people needing to lose weight, but has also been shown to promote greater overall health and longevity. This eating plan also helps in correcting insulin imbalance and managing insulin resistance (Type II diabetes). It is also considered very important for Type I diabetics (who take insulin injections). The glycemic index is a list of GI-rated foods and is a quick way to determine the relative impact that carbohydrates have on blood sugar levels.
Low-GI foods – such as pitted fruits and melons, leafy greens, most raw vegetables, white-fleshed fish, shellfish, poultry, and most nuts–cause less of an insulin spike after eating; remain in the small intestines longer; and give the body a greater feeling of fullness. High-GI foods–such as white bread, instant hot cereal, white rice, white potatoes, whole milk and cheeses, peanuts, and peanut butter–foster a large increase in insulin within about 30 minutes after eating and also stimulate hunger because of the rapid rise and then fall of blood glucose levels, which tends to stimulate unhealthy responses to reverse the decline.
Metabolic Typing Plan – This eating plan can often be the most effective type of diet, as well as for maintaining overall health. It is based on the fact that each of us has a unique biochemistry and specific metabolic rate due to factors such as genes, blood type, and the way we oxidize foods. To determine your metabolic type and the foods that are most appropriate for your individual health, seek out a health practitioner who is trained in metabolic typing. For more information, visit www.metabolictyping.com.
pH Eating Plan – Eating foods that help to keep the body in a slightly alkaline (non-acidic) state, can be a very effective way to lose weight and keep it off. The primary foods that create an alkalizing effect in the body are fresh, organic fruits, such as avocado, apples, banana, grapefruit, lemon, lime, and tomato, and most vegetables, particularly leafy greens. Sprouted seeds and grains are also alkalizing, as are nuts, such as almonds and Brazil nuts. Filtered water has a neutral pH, and certain mineral waters are highly alkalizing. Drinking such beverages, along with fresh squeezed, organic vegetable juices is highly recommended throughout the day.
Foods and beverages that create an acidifying effect in the body include all commercial, processed foods, alcohol, coffee, non herbal teas, milk, dairy products, fish, meats, poultry, white flour and all refined grains, sugars, and all simple and refined carbohydrates, as well as some nuts and dried fruits. Most of these foods should be avoided altogether, while fish, lean cuts of meat, poultry and, to an even lesser extent, whole grains should be eaten sparingly.
By ensuring that at least 60 percent of the foods you select to eat at each meal are alkaline-based foods, you can quickly start to shift your body away from an acidic state. This is important, because when the body is in an acidic state, it is far more prone to storing fats. In addition, chronic states of acidity in the body create an internal environment in which bacteria, fungi, viruses, and unhealthy flora such as Candida can thrive.
Everyone knows how hard it can be to get enough exercise, but if you are overweight, you must adopt an exercise routine that helps your body burn excess fat and sugar. Regular exercise helps to reestablish and maintain a healthy metabolism capable of burning calories faster and more efficiently, while also helping your body to shed the weight it doesn”t need.
There are many ways to exercise, but people who are overweight need to focus on slow, sustained activity, instead of exercises that quickly produce sweating and heavy breathing. This is because slow, steady aerobic exercises are more efficient at burning fat. A daily routine of 45 to 60 minutes of fast walking or jogging is very useful for this purpose. Even more effective is regular exercise on a rebounder or mini-trampoline, which has been shown to be one of the most effective ways for improving the health of the lymphatic system. Jumping or jogging in place on a rebounder for 15 to 20 minutes a day is the equivalent of jogging for one hour, and is much easier on your joints. In addition, regular rebounding also helps to convert fatty tissue to lean muscle because of the gravitational effects produced while jumping on a rebounder. Begin with 5 minutes of jumping per day and build up slowly over the course of a few weeks to 15-20 minutes. Swimming and hiking are also excellent exercise choices for people who are overweight.
Strength training, such as push ups or working out with weights or gym equipment that builds muscles is also vitally important for people who are unhealthily overweight. Although aerobic exercises are most often recommended for people who are overweight and should definitely be part of your weight loss exercise program–strength training is actually more effective at converting fat into lean muscle, and regular strength training also helps your body to burn calories more efficiently for longer periods of time, improving metabolic rates in the process. Instead of using heavy weights with fewer repetition, use less weight with more repetitions, as this will produce less strain on your body and result in leaner, more toned muscles.
Caution: If you are seriously overweight, do not begin any form of exercise program without first consulting with your physician. For best results, also consider working with a certified fitness trainer for the first few weeks.
- Take Vitamin D3 50,000-100,000 International Units a day for periods of 4 weeks at a time.
- Wholefood supplements are the best way of ensuring your nutritional needs are met. The best we know on the market is Kevin Trudeau’s “KT Daily” product. You can find more details here.
- Take an Omega 3 supplement:
- Iron is linked to low thyroid function so get 18mg a day
- Zinc regulates insulin and leptin as well as thyroid hormones take 25mg a day with 3mg of copper (zinc can deplete this critical mineral)
Prescription and non-prescription medication:
What non-prescription and prescription drugs are you taking? Your non-prescription and prescription are partially the reason that you have this illness or disease – you need to get off these medications but do so only under the guidance of a licensed health care practitioner.
Since overeating due to stress and emotional issues is a common pattern, here are some things you can do to combat stress and restore emotional balance:
Reiki healing is very powerful in releasing stress and emotional baggage. Find a local practitioner here.
We recommend that you listen to Dr Coldwell’s stress CD’s http://ibmsaudio.com/naturalcures
Emotional Freedom Technique (EFT) has had remarkable results in curing people of not only their everyday stress but also their food addictions and patterns of overeating. Find a local practitioner here (link) or go to www.thetappingsolution.com, Faster EFT or www.tftrx.com
Learn to love yourself and stop berating yourself. What you say to yourself is what your are or what you become. Watch mindfulness films such as What the Bleep Do We Know www.whatthebleep.com and You Can Heal Your Life www.youcanhealyourlifemovie.com and start using powerful positive affirmations such as “I take loving care of my body” and “I am ready to change” Say the phrase over and over again until you start to believe them. Never underestimate the power of your mind.
Consider using Mary Millers Iching System Products – ichingsystemsinstruments.com
Meditate and allow yourself to be still. Often people eat to fill a void, to stop them from thinking and to give them something to focus on. Try guided meditations to help you to relax and let go.
America’s food supply is making you fat and giving you disease – NC_Newsletter_09-01.pdf
Lose weight by eating grass fed beef and dairy NC_Newsletter_09-01.pdf
10 overlooked causes for obesity NC_Newsletter_08-03.pdf
Weigh What You Should NC_Newsletter_08-03.pdf
Honest It’s My Thyroid NC_Newsletter_08-03.pdf
The Truth About Weight Loss Myths NC_Newsletter_08-03.pdf
Candida Causes Excess Weight NC_Newsletter_07-03.pdf
Candida Cleanse NC_Newsletter_07-03.pdf
Anti depressant drugs can make you fat NC_Newsletter_07-02.pdf
Families eat their way to health together NC_Newsletter_07-02.pdf
Motivate to Lose and Move NC_Newsletter_07-02.pdf
Coconut Oil Does Help You Lose Weight NC_Newsletter_07-02.pdf
Rebounding for Exercise and Weight Loss NC_Newsletter_07-02.pdf
Recipe – Deep Fibre Whole Grain Muffins NC_Newsletter_07-02.pdf
3 Hidden Ways Wheat Makes You Fat www.huffingtonpost.com/dr-mark-hyman/wheat-gluten_b_1274872.html
Main video – www.youtube.com/watch?v=8NOEXcJQMRM
Hungry for Change – www.youtube.com/watch?v=7-WWp9wlvwU
EFT for weight loss – www.youtube.com/watch?v=knz-iO8j5Zc&feature=relmfu
Eliminating sugar-sweetened beverages helps teens avoid excessive weight gain: www.examiner.com/article/eliminating-sugar-sweetened-beverages-helps-teens-avoid-excessive-weight-gain
Study into whether mood disorders and obesity are related? article.psychiatrist.com/dao_1-login.asp?ID=10000873&RSID=29708989520543
Body Dissatisfaction and Eating Disorders www.jpsychores.com/article/S0022-3999%2802%2900488-9/abstract
Vitamin D and Obesity www.springerlink.com/content/b4578008134t5kq4
Further Information (links and books)
Constant Craving: What Your Food Cravings Mean and How to Overcome Them by Doreen Virtue
Chocolate Busters: Kick Your Habit Into Oblivion by Jason Vale
The Weight Loss Cure They Don’t Want You To Know About by Kevin Trudeau (link to our site to purchase)
Waist Disposal: ….by Dr Briffa (link to our site to purchase)
Think More, Eat Less: Use Your Mind to Change Your Body by Janet Thomson
The Miracles of Coconut Oil by Bruce Fife, N.D.
Watch this clip about the benefits of a raw food diet (see if we can get video link straight on our site) www.rawfor30days.com
Chelation Therapy, Beyond Chelation
www.longevityplus.net (800) 580-7587
Metabolic stabilization, Extra virgin coconut oil
www.nutiva.com (800) 993-4367
www.cellercise.com (800) 856-4863
Dietary Supplement, AbGONE BioTech Research
www.biotechresearch.com (800) 764-0009
Dietary Supplement, Weight Guard Plus
North Star Nutritionals
www.northstarnutritionals.com (800) 913-2592
www.amazonherb.net (800) 835-0850
Hoodia Gordonii Extract Tincture—African Red Tea Imports
www.herbalremedies.com (646) 580-6684
Dr. John Briffa
Andrea Butje | Aromahead [email protected] – aromatherapy
Carrie Vitt [email protected] – organic food recipes.
David Spector-NSR/USA [email protected] – meditation, stress
judith hoad [email protected] – herbalist.
Kath May [email protected] – reiki, tai chi.
Lillian Bridges [email protected] – Chinese medicine, living naturally.
Monika [email protected] – aromatherapy.
Rakesh [email protected] – Ayurvedic Practitioner.
Bach Emotional Eating Support Kit available at www.amazon.com
Extra Virgin Coconut Oil www.nutiva.com