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Fiber Food List

By Joan L. McDaniel                     March 31, 2018

Over the past several months, I have been working on my digestion. I am learning as I go along. I started this blog as a way to document how I learned to used food to get well.  I have published many articles that discuss eating healthy. I stopped eating what I call “empty calories” or “junk food” and started eating food that feeds my body and its immune system.

John Douillard 

Dr John Douillard has spent years perfecting his extensive knowledge of the ancient traditional natural Indian Ayurvedic medicine

I recently have been using Dr. John Douillard’s many web-site articles and his books for an example Eat Wheat. I have been working on restarting my digestive system, I needed to increase my fiber and water intake. But believe it or not, a digestive system may have been so damaged it cannot handle too much fiber. It became very important to provide both soluble and insoluble fiber the help clean the colon to allow absorption of nutrients .

Fiber Food Tables

I couldn’t find any real fiber tables so I prepared my own.  It seemed so useful I decided to publish it. The tables provide not only total fiber but includes soluble and insoluble fiber.

Back to Douillard and Lifespa

I have been using him as a resource for regaining my digestion. I was most impressed by his statement “…most Americans have lost their ability to burn fat as fuel. They burn sugar for energy…” instead. To get back on the road of health, we need to re-train our bodies to burn fat instead of sugar.


I have used his cleansing, detoxing, healing and digestion  dish called Kitchari

I have been using his recipe and other detoxing herbs on and off since before Christmas of last year.

I am happy to report major improvements both with my digestion and improved lifestyle and at peace with the world around me. I am amazed at my success. I have a long way to go but have come a long way.

I now am experiencing increased confidence, digestion, energy, health, lifestyle, and self-awareness. I’m sleeping better, dreaming better,  thinking on a different level and I am amazed at my inner courage and confidence. I now feel real joy at simply getting up in the morning. It is as if I found my soul again.

Too Much Fiber?

So the topic of today is all about Fiber, or at least what I have learned so far. To help with restarting your digestive system, you need to increase your fiber intake.

You may not believe it, but the walls of your digestive system may have been so damaged it cannot handle too much fiber. I had never gave it much attention to fiber except for thinking I will just eat foods that have the highest fiber count. Until I read an article entitled, Are We Eating too much fiber? This is where I began to understand the two different forms of fiber.

The table I provided may not be 100 % accurate but  I spend days searching the Net.

Two Kinds of Fiber

Fiber is the indigestible portion of food derived from plants.  Fiber doesn’t provide any real nutrition value.  Fiber cleans the skin of the GI  track so you can digest and absorb what you eat and not just burn off sugar. Consuming Fiber helps maintain a healthy colon with regular daily bowel movements. The main components to maintain gut health is a lot of water and at least 50 grams of fiber daily. There are two kinds of Fiber.  To regain a health gut you need more than synthetic laxatives.

  • Soluble fiber which dissolves in water. It is readily fermented in the colon into gases and physiologically active byproducts, and can be prebiotic and/or viscous. Soluble fibers tend to slow the movement of food through the system. Soluble fiber must have extra water, for it will dehydrate the gut.  Just like it does if psyllium is left in the glass.  It will dry out in the glass and dry out the gut causing a sluggish absorption, chronic constipation and/or distended bowel.
  • Insoluble fiber does not dissolve or mix in water. It generally moves through the gut intact, acting as bulk and scrubbing the intentional wall. It speeds up the passage of food through the stomach and intestines, adding bulk to the stool. Too much insoluble fiber without soluble can irritate the gut as excess roughage can inflame a sensitive digestive system. Insoluble fibers ferment in the colon into gases and physiologically active byproducts.

You need both Kinds of Fiber

You need to digest not just one or the other but both kinds of fiber including a good amount of water.  Each kind of fiber plays a unique role in maintaining optimal health.

Fiber binds with fatty acids and bile in the gut, which are generally attached to toxins (biofilm which your system buries in the fat cells).  The fat binds with the fatty acids and sends to be disposed of in the toilet. Soluble fiber slows the absorption of fats and sugars into the blood stream.

Your Daily Dose

Today it is recommended that we eat at least 25 to 30 grams of fiber a day in a ration of 3:1 insoluble fiber to soluble fiber. It is best to aim for 50 grams a day.

Drink plenty of fluids daily, At least a quart of water for each 60 pounds of body weight.

Dietary Fiber


Dietary Fiber


Soluble Fiber

Examples of food high in Soluble fiber are: barley, beans, chia seeds, flax Seeds with hull and grounded, hemp seed with hull and grounded, lentils, nuts, oatmeal, oat bran, peas, pectines, psyllium seed husks, seeds, and some Fruits and veggies.

Soluble fiber is soluble or dissolves in water.  It becomes slimy and lubricating in the gut when it mixes with water in the digestive system.

Examples of food high in Insoluble fiber are: beans, cellulose in veggies, seeds, vegetable roughage, and wheat bran.

Illness that Affect Digestion 


There is a majority of the current American Population that suffers one form or another of bad digestion or indigestion.

Colon diseases or disorders – all chronic bowel disorders are a result of inflammation which is a disruption of oxygen and an overrun of toxins that line the colon wall. Illness such as:

abdominal pain, altered Bowel Ecology syndrome, auto-brewery syndrome, bleeding from the rectum, bloating, Celiac Disease, Crohn’s colitis, Crohn disease, spastic colitis, ulcerative colitis,diarrhea, bloody diarrhea, diverticulitis, intestinal dysbiosis, gas, gastritis, GERD, Gluten Intolerance, hyper motility syndrome, inflammation of the interior layer of the small and large intestine and/or the rectum,  Irritable bowl disease (IBD), and Irritable bowel syndrome (IBS), Leaky gut syndrome, Yeast syndrome, and many more.

Another Reason for Increased Fiber is BioFilm

Part of this inability to digest is BioFilm. In a weakened Immune system a film like structure accumulates called BioFilm . Biofilm is gunk covered cells. BioFilm is extremely tough.  It is a thin coating containing biologically active agents, which coats the surface of structures such as teeth or the inner surfaces of catheter tubes, or other implanted or indwelling device.

BioFilm contains viable and nonviable microorganism that adhere to the surface trapped within a matrix of organic matter.  This complex structure (bacterial plaque) adhere to surfaces that are regularly in contact with water.  It consists of colonies of bacteria that secrete a mucilaginous protective coating in which they are encased.  BioFilms are resistant to antibiotics, disinfectants. BioFilms corrode the surface preventing anything to break through including oxygen.  If the surface is all covered by gunk the cells they can’t get air, oxygen or any nutrition.  This is a normal function in Mother Nature to handle contaminated soil, industrial waste, and sewage.  This junk is normally prevented to collect by a healthy Immune System.


Forms of Dietary Fiber

Dietary Fiber –or sometimes roughage and ruffage is the indigestible portion of food derived from plants. There are significant advantages of consuming fiber to maintain a healthy colon. Constipation can occur when there is insufficient fluid in the colon. There are two main components:

  • Soluble fiber dissolves in water. It is readily fermented in the colon into gases and physiologically active byproducts, and can be prebiotic and/or viscous. Soluble fibers tend to slow the movement of food through the system.
  • Insoluble fiber does not dissolve in water. It can be metabolically inert and provide bulking or prebiotic, metabolically fermenting in the large intestine. Bulking fibers absorb water as they move through the digestive system, easing defecation. Fermentable insoluble fibers mildly promote stool regularity, although not to the extent that bulking fibers do, but they can be readily fermented in the colon into gases and physiologically active byproducts. Insoluble fibers tend to accelerate the movement of food through the system.

White flour is processed and has undergone refinement where most of the nutritious part of the grain has been removed, so the flour essentially becomes a form of sugar.  Whole wheat or rice is unrefined it consists of non-digestible carbohydrates and lignin that are intrinsic and intact in plants.


Food Sources Overview

The following foods are especially helpful by containing both Soluble and Insoluble Fiber.

Chia seeds, ground un-hulled Flax seeds, and ground un-hulled Hemp seeds are a great sources of soluble fiber. When ground with a blender and mixed with water they produce a  soft and fibrous gel that not only scrubs and cleans intestinal walls as it travels through the body, but it can also ease diarrhea by becoming a bulking agent that improves the consistency of stool.

The Plant Aloe Vera is also a great source for digestion

Aloe Vera belongs to the family of succulent plants known as cacti.  Aloe Vera is a gelatinous plant food, just like chia seeds, and seaweed. It doesn’t provide fiber as such but produces a white gel which is extremely effective for a properly functioning digestive tract including destruction of the BioFilm of GI system. Make sure you ingest only the white gel part of the plant for the green leaf is a very effective diarrhea agent.  The plant uses this as a defense to prevent desert wild life from its destruction.  The critter will remember and leave it alone.  Aloe cleanses and soothes the digestive track. The word succulent means juice or sap.

Eat the Right Fiber

Note about serving size.

Due to the variety of foods, total fiber is difficult to measure for we would never be able to eat a cup of cinnamon for example but could drink a cup of Coconut Water.  A tablespoon of Cinnamon would have to be converted to a cup to understand the total fiber in g.

Fiber Tables

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Soluble Fiber and Insoluble Fiber Foods list with Fiber Grams (g)

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Over-the-counter laxatives for constipation: Use with caution

Until I did this research on natural food sources of fiber, I did make use of what is available from Modern medicine’s Over-the-counter laxatives for constipation:  There are many warnings such as not for long-term or regular use. Overuse can lead to dependency, decreased bowel function and serious side effects such as GI bleed. You must read the label directions carefully and use them only as directed.

The label indicates:

Call your doctor immediately if you have:

  • Bloody stools
  • Constipation that last longer than seven days despite laxative use
  • Severe cramps or pain
  • Dizziness
  • Hard to pass because stools are extremely dry, difficult to pass or extreme straining, and/or extremely small
  • Rectal bleeding
  • Unexplained changes in bowel patterns
  • Weakness or unusual tiredness

Before turning to laxatives try;

•Eat fiber-rich foods, see above

•Drink plenty of fluids daily. At least a quart of water for each 60 pounds of body weight

•Exercise regularly.

How laxatives relieve constipation

There are different laxative types:

Oral bulk formers (benefiber, Citrucel, FiberCon, Metamucil) absorb water to form soft, bulky stool, prompting normal contraction of intestinal muscles.

Oral osmotics (Milk of Magnesia, Miralax) draw water into the colon to allow easier passage of stool.

Oral stool softeners (Colace, Surfak) Add moisture to stool to allow strain-free bowel movements.

Oral stimulants (Dulcolax, Senokot) trigger rhythmic contractions of intestinal muscles to eliminate stool DO NOT TAKE IF RECTAL BLEEDING OCCURS

Rectal suppositories (Dulcolax, Pedia-Lax)Trigger rhythmic contractions of intestinal muscles and soften stool

There are many Side/effects:

Belching, Rectal bleeding with senna, Bloating, increased confusion, constipation if not taken with enough water, cramping, diarrhea, electrolyte imbalance with prolonged use such as Abnormal Heart rhythms, confusion, seizures and weakness, gas, nausea, rectal irritation with Rectal suppositories, seizures, increased thirst, urine discoloration with senna and cascara derivative.

Till next time


Keeping Your Stuff Dry

By Joan McDaniel                                     March 29, 2018

Learning How To Eat

This blog tells the story of my regained health from the food I ate and the things I learned. Over time, I slowly recovered, regained my health and strength and kissed my bedridden days good-by.  Along the way, I had to learn not only how to cook but how to eat. I started feeding the wildlife, grow a garden and returned to enjoying life again. I had a long way to go, but could support myself again and was getting stronger a day at a time.

I spent the next several years exploring natural food, natural nutrition and how to preserve it all. The Internets access to homeopathy, and naturalist writing help but so did my remembering what my Grand Parents use to say.  For this type of learning isn’t taught anywhere or at least it wasn’t back in 2012.

Time passed my experience grew from learning how to boil water without a microwave and how to grow and use the foods I grew in my garden or got from the local farmer. Summer passed then came the Winer Harvest.

Winter Harvest

The approaching autumn meant winter was coming. Now Kale is a hardy plant but even it freezes during the winter.  I would have to learn how to eat seasonally.

I had an extremely limited budget. I had some savings and was on sick leave but both were running out.

I bought freezers and cooked up food dishes ahead of time,  I learned how to sprout, and ferment (pickle with brine) food. Canning looked to labor intensive so I avoided it.

The Farmers began to sell winter squash.  Mother Nature provides winter squash also known as the pumpkin as an excellent winter food.  If kept in a cool place the pumpkins and squash will last to the spring.

But my biggest problem was what was I going to do with the Herbs and dry Tea leaves I had accumulated?  I found if you want to restore health you need a good understanding of herbs and spices.

Now What Do I Do With My Herbs and Spices?


Dried Herbs ad Spices

When most people think of herbs for supplements, they think of a bottle of pills.  But in this modern monopoly world, I don’t trust the finished product and the added ingredients so I had to learn to make my own. Freezing doesn’t really work so I learned to make my own capsules from dry herbs.

Storage of Herbs 

Herbs must be kept fresh and dry, free of milder, moister, and mold.  They will not freeze.  The herb’s cell wall is destroyed when you freeze them, they lose their taste and texture, and become limp and completely tasteless.

Humid East Coast

I live in the East Coast next to the Hudson River.  It is always humid summer, or winter.  My house was built in 1914 and like all things that have weathered time –  it strong but leaky, and extremely humid. Sometimes I think it is more humid inside than it is outside.

Dog shake


There were days so humid, I thought I could do this also!!!Dehumidifiers

What I needed was a dehumidifier, but my limited budget made an expensive electronic dehumidifier out of the question.  I also doubted their efficiency or if they would even work,  I had to find a better way. I started looking around I realized I didn’t need to treat the whole basement I just needed a small corner with a small table or shelf.

I guess that is why they call it shopping because one day while browsing the hardware store I noticed a product called DampRid.

It is a temporary and inexpensive manual dehumidifier sold at retail outlets and refillable. It works using naturally occurring chemicals in a self-contained unit. There are now several products like DampRid Available



“DampRid is a room dehumidifier that doesn’t need expensive equipment or electricity.  It is a convenient, all natural way to absorb excess moisture in the air or dehumidify.  Excess moisture in the air can cause stale musty odors, and cause damage to your possessions from mold and mildew.

DampRid uses calcium chloride Crystals which are highly soluble in water.  “It also acts as a desiccant (a hygroscopic substance used as a drying agent) which removes water from the air.”.  The small unit above does an area of about 1,000 square feet.

I Also Used Himalayan Sea Salt Lamps

I also Himalayan sea lamps for the house, and got himalayan sea salt blocks.


Bag of Peppermint

I got a couple of DampRid’s, my block of Himalayan Sea salt, a big bag of dry peppermint leaves and a small portable table.  Peppermint was very useful with my illness for it help improve digestion, fight fungus, Yeast and parasites.  It also helps reduce anxiety, inflammation and pain. I would take a small amount and add to my daily hot tea.

I took out about a month supply of the peppermint and double bagged the rest, sealed it with a rubber band, and put it in a box on a small table in the basement with the Damp Rid alongside.

After about a month, the herb was still dry and full of fresh smelling mint.  As time passed, I gathered other herbs but them in on the same table.  I used these herbs mostly for tea’s – healing teas.

Then one day I ran into an article about holistic living that talked about a Silicon Gel Pack.



Gell Silica Packs 

I’m sure unless you just fell off a pumpkin truck, or wasn’t born yesterday, you have seen some of these little packets in things you buy.


Cat-nip truck 

They at first reminded me of the prize I would get as kid from a box of Cracker Jacks.

Silicon Gel Packs

The printing on the package when in English simply says, “DESICCANT SILICA GEL THROW AWAY DO NOT EAT”.

The packets looked harmless enough, I never really thought much about them except they seemed to get in the way but they must me in there for some reason and never thought about it again.  The manufacture put them there.  I did get the impression they were very dangerous or toxic.

The Big Surprise 

From my research, I found these little packets are anything but trash.  They are extremely useful and harmless and should never be thrown away.

They have unlimited uses and you can use them just about anywhere with anything.  Except don’t eat it, more about that later.

They can absorb water.  Up to 40 percent of their weight.  Silicon Gel is extremely porous.  They were exactly what my herbs needed to stay dry and fresh free of mold.

DampRid removed large amount of moister from the air and these gel packets would remove the smaller moister from the actual product.  Something a large dehumidifier could never do because the product is so small.

Don’t Throw Them Away 

Rather than throw these packets away, why not keep them handy?  I started tossing them into jars and taping them to lids of things I wanted to keep dry like flour, rice, salt, sugar, and many other things.

Once the packets become saturated or become less efficient they can be restore them by drying them out in the oven (Note remove the paper packaging first) or microwave.

I now use them everywhere.

Now What Exactly is A Silica Gel Packet?

I don’t know why they are called a gel? They don’t look anything like a gel. They are hard and tough little beads. Silica gel is a granular, vitreous, porous form of silicon dioxide made synthetically from sodium silicate.  It is a natural occurring mineral made from silicon dioxide which is better known in its granular form as sand or crystals as quartz. It is purified and processed into granular or beaded form.

Silica is a desiccant (used as a drying agent) and is normally available in a small paper packet.  In this form, it is used to control local humidity to avoid spoilage or degradation of some goods. It can absorb 40% of its weight in water.

Beyond that I don’t quite understand, I’m a little light in chemistry.   The more I try to understand how these little beads work the more confused I get. But all I can say is they really work.!! Let’s talk about what I do understand and that is how extremely useful these packets are.

It’s from material of the Earth

Silicon dioxide is obtained by mining for quartz and/or sand. Quartz sand (silica) is a raw material used for commercial glass production. Chemical processing is required to make a purer or otherwise more suitable (e.g. more reactive or fine-grained) product. Some product have chemicals added to them to absorb odor like Cat Liter, and some have chemicals added to help determine saturation level.

How Does Silica Gel Work?

Many useful things come from the Earth

I am finding a lot of things from the earth are extremely useful and healing.  Like clay for clay detoxing, diatomaceous earth as an absorbent for liquids, insecticide, anti-bacteria, anti-fungus, and anti-viral (I use it in my garden, on me and on my cats for their flees),  Citric acid which comes from a lemon. Actual citric acid is useful.  Its like having a fresh lemon around all the time.

Citric acid – is found in citric acid fruit like Gooseberry, Grapefruit, lemon, limes, oranges, pineapples. It is mostly found in sour fruits like lemons.  It also is great to help prevent falling asleep while driving.  It has antioxidant properties, it acts as an acid buffer to help regulate acidity in the body. It lowers the pH of food and beverages.  It has a very sour tart flavor. It is a popular food additive to help form jams and jellies, stabilize dairy among other benefits.  It also help put the shine in glass and enhance cleaning. It even helps keep you awake especially while driving.

Back to Silica Gel

Silica gel is a form of the naturally occurring mineral silicon dioxide  better known in its granular form as sand or crystals as quartz. The most important notable trait is its porous meaning it can adsorbs up to 40 percent of its weight in water.


  • It’s a natural product (like clay)
  • It comes from the Earth
  • Plant materials that contain silica are important to grazing animals
  • silica is the major constituent of sand and is the primary ingredient in the production of most glass.
  • Silica is a common additive in food and used to make other products production and for human consumption. From Tooth Paste, to diatomaceous earth (used as a natural insecticide)
  • Used in Libraries and museums
  • Used to guard against rust on anything like scissors or razors
  • Reduce tarnishing, mildew, mold and spoilage

The most popular use of Silica Gel is as a desiccant or drying agent.  It comes in the shape of beads wrapped in a permeable packet and normally placed inside a closed container with the product. These tiny beads act as de-humidifier and chemically absorb moisture and stay dry to the touch.

Silica Gel Packets adsorps Moister – A Lot of Moister 


Adsorption vs Absorption.  

Whats the difference? A D and a B. Absorb means on the surface, Absorb means the molecules of the substance in penetrated in to the interior.

Silica Gel Packets hold the water on the surface not inside.  This makes them easy to reconstitute by simply drying up the water with heat and re-using them all over again.

How to Use these Packets

Place packets and your desired items you want to keep dry in a tightly closed container and things stay dry from surrounding moister.

I find using a re-seal plastic bag an ideal container.

Don’t Throw them away 

I have reused this packets over and over and they haven’t gotten saturated yet.  But here is what you do to reactivate them.

How to Reactivate these Packets

When the beads no longer absorb moister, it means they are probably saturated and need to be reactivated.  To reactivate, remove paper covering and place the loose beads into an oven proof container and bake in the oven for 0.5 to 2 hours at 200-250F, or Microwave for about 10 Minutes at DEFROST. Don’t use over 250F in the Oven. Depending on beads’ condition, they may take shorter than the recommended time.  Don’t let the beads spill, they are a pain to pick up and make walking hazardous.

List of Things You Can Keep Dry or Dry Out.

Ammo, Bags with wet clothing like swim suits, Beef Jerky, Books,  Bottles of medication and pills or vitamins, Cameras, Camera Equipment, Camera Lenses, Canisters, Cat Litter, Clothes, Collectables,  Cookies, Cosmetics,  Decorations, Documents, Electronics, Electronic Equipment, Expensive Equipment, Fertilizers, Food, Sprouting foods like Onions, potatoes, Guns, Gym Bags, Dry Flower arrangements, Dried Food., (like dried beans, jerky, pet food (dry Kibble), Seaweed)), Hand bags, Herbs, Jewelry, Military Equipment and Supplies, New Leather Products, Nuts, Pet Food, Protect Photos, Safes, Seeds, Snacks, Shoes, Spices, Sprouting foods like Onions, potatoes, Tool Boxes, Travel Bags, Valuables, Watches, Foggy Windshields, and Wet cell Phones.

And whatever else you can think of.  I use them in just about everything food or non-food.

Risk Assessment

Now we are at the Don’t Eat Part.

Contrary to the hard-hitting warnings, Silicon gel is an inert nontoxic substance that’s essentially harmless.

Of course, you don’t want to swallow or inhale them and you want to keep them away from babies and any pets but what happens if you do accidentally eat them or something? The best answer is Nothing.  Since these little pearls adsorbs moister, they could cause dehydration but that would have to be a large amount and since they are like eating sand you can’t swallow that much. If they are swallowed they can’t be digested and simply pass through.

Added Chemicals

Watch out for sometimes chemicals have been added to the silica gel.  Sometimes, these things are added intentionally and packaged silica gel might have a bit of fungicide or pesticide added to it. Things like Cat Litter have odor packets added.

Another additive to watch out for is cobalt(II) chloride, which is toxic. This is added to the gel when a visible indication of absorption is needed. The cobalt(II) chloride makes the granules blue when they’re dry and turn pink when they’re saturated.


Silica gel isn’t exactly new, it was in existence as early ant the 1640s as a scientific curiosity.  It was used in World War I for the absorption of vapors and gases in mask canisters. In 1918, Walter A. Patrick a chemistry professor at Johns Hopkins University was granted a patent on the synthetic form of silica gel. During World War II, silica gel was used for many things including keeping penicillin dry, protecting military equipment from moister damage, and as part of the production that supported the synthetic rubber program.

Till Next Time


Eating Healthy

By Joan McDaniel                                      January 23, 2018


After years of exploitive research, I put together a short list of Eating Healthy Suggestions. The list includes food I ate to regain my own health after being very sick. I have compiled these suggestions from my own research and from several helpful web site’s like the Hearty Soul and Dr. Frank King


Eating Healthy Suggestions 

Eating healthy doesn’t need to be complicated, nor does it require following a rigid  diet.  I know, I got well from being very sick by what I ate. Once I got on the right road, it didn’t take my body much time to start showing positive effects. I still had a long road of recovery, but I was able to get and stay out of bed for my body started to function again and I could breath again.

Arming my Immune System 

I stopped eating fast burning (fast food) sugar foods and started eating healthy fat, complex carbs, and protein. I started feeding my immune system instead of my brain.  I was giving the immune system ammunition not giving into my brains addiction to sweetness.

Fat is like a log on a fire – It burns slow and lasts longer”.  I started to focus on eating fat more than simple empty carbs. I taught my body to burn more fat and provide energy all day long not just in short spurts. Good limited protein is another key to help slow absorption of sugar and blood sugar balance in the bloodstream.

Immune System and the Gut

Remember the key to health is the condition of your Immune System.   The Immune System resides in your gut and is referred to as the “Second Brain”’  An unhealthy gut means a weak unarmed immune system resulting in sickness including allergies both of the environment and of food. You need an abundance of bacteria provided by antioxidants. Gut bacteria or micro biome is influence by the environment, sleep but mostly by the diet. The diversity and abundance of bacteria in our micro biome are largely within our control.

Note: you need both good and bad bacteria in balance.  Eating an unbalanced diet high in processed food or “bad bugs” can  cause the bad bacteria to crowd out the good. The bad bacteria eats sugar and oxygen and the good bacteria provides energy. You need oxygen to stay strong and healthy.


I suggest focusing  on the following steps to get on the right track:

• Eat Fresh food – Focus on fresh food. Get Your food as fresh as you can get.  The further away your food is grown from you the less nutrition.  Food grown in your own back yard or local Farmer is best.  Many recommend organic but I no longer trust the organic label. Too many tricks are being used to allow the use of the label.  You can even find Organic Candy.  Organic doesn’t mean low sugar.

• Consume a balanced diet, which consists of whole foods, high-quality animal and plant proteins, sprouted or whole grains, fermented foods, healing fats, root vegetables, low fructose fruit like berries, raw nuts and seeds.

•     Consume Probiotic especially Salt Brine Fermented Foods like kimchi, kefir, pickled foods, sauerkraut, and yogurt. This is a good way to get a quick bacteria boost. Also take one to three teaspoons a day of Apple Cider Vinegar with the Mother load and 8 oz of water to help build and maintain your stomach acid.

• Eliminate inflammatory oils: canola, corn, cottonseed, safflower, soybean, sunflower, or vegetable oil. Note: Olive Oil is Good for Health but not for High Heat Cooking.  Questions have been raised as to how can you tell if the oil in the bottle is really olive?

• Drink enough pure water: If you take your weight in pounds, and divide it in half, this is the amount of water you should be drinking in ounces (150lbs = 75oz). Bottle water isn’t labeled you don’t know where it comes from.  It may be unfiltered tab water.  Filter (using an Activated Charcoal filter) tap water is the best. If not filter boil it or let it stand to remove the chloride (chloride is bleach your water company has  to add bleach to kill bacteria but bleach isn’t very good on your insides you need bacteria to live). You do not know what is in the bottled water you buy.  As with bottle alcohol, the manufacture does not have to provide a list of contents on the label.  Bottle water mostly contains pasteurized Water no bugs good or bad.

• Increase consumption of healthy healing fats: avocado, coconut oil, grass-fed butter, or ghee. Get  a balanced amount of Omega 3 fats and Omega 6.  Sources of balanced Omega 3/6 are things like Grass Fed Beef, Grass Feed and free range Chicken, Free Range Eggs, Fish (wild-caught like Sardines or Salmon), Nuts (Walnuts), and Seeds. Another look at Cooking Oils

• Get in enough fiber: Studies have shown high-fiber diets are good for everything that ails. Ancient humans were found to get 100 grams of fiber a day, we are extremely lucky if we get 20 grams a day. We should try for 50 Grams a Day. Note when increasing fiber increase foods high in soluble fiber like artichokes, avocado, broccoli, brussels sprouts, chia seeds,  golden flax seeds and many more. Soluble fiber is soluble in water. It becomes slimy and lubricating in the gut when it mixes with water in the digestive system. Think of psyllium or Metamucil. Start slow depending on how weak your immune system really is.

• Eliminate refined sugars: brown/white sugar, cane sugar, cane juice, cane juice crystals, beet sugar. Reduce the amount of natural sugars taken also.

• Eliminate or try to avoid – additives, and preservatives and refined flour

Restrict fructose consumption to 20g – 25g Per Day: agave, glucose-fructose (high fructose corn syrup), high glycemic/fructose fruits

• Increase leafy green vegetable consumption: for their magnesium, folate, vitamin C, and B-vitamin content.  Raw or cooked Kale is a good start.

• Include animal-based and plant-based sources for amino acids: raw beets, bone broth, cabbage, collagen, pasture-raised  (grass-fed) chicken & eggs, raw spinach, and parsley.

• Focus on food sources of sulfur: asparagus, broccoli, brussels  sprouts, grass-fed eggs, raw garlic (not heated or cooked),  kale, and onions (raw or cooked) and sprouts.

• Limit or eliminate alcohol: especially when detoxing.

• Last but not Least Listen to Your Body: Your body talks, you just have to learn how to listen.  It does this first with sensations or feelings (gut Feel) then if these sensations are ignored the body will communicate using pain.  It will  tell you if it needs the food your eating.  Listen to your gut or the second brain not the brain that is easily addicted.

Taking these simple steps can have an immediate and lasting effect that supports the immune systems and its microbiome.  It can have immediate and lasting effects on how you feel and your health.  Don’t be surprised if you start to experience a better mood, more energy, and fewer cravings – or if your pants start to feel a little looser.

Till Next Time

How to Tame a Jar of Coconut Oil

By Joan Mc Daniel                 November 28, 2017

Some Helpful Hints


I have decided to spend a little space and time, talking about the short cuts or helpful hints I have gathered along the way.  The first hint covers my favorite food —- Coconut Oil.

I am so fond of Coconut Oil, I call the site CoconutCreamCare. I list 50 Uses of Coconut Oil and provide the link to  Carolyn Dean’s 1001 Uses for Coconut Oil.

When I began the experiment of eating natural food to regain my health and strength, Coconut Oil was my very first superfood. When I finally tried it, my body screamed back “This is Good, GIVE ME MORE!!”.

I got started by using coconut oil to help me tame my Candida Yeast overgrowth. I had ringing in my ears, a very white tongue and a bad case of dandruff. As time went by, I began to use it on just about everywhere including the cat, furniture and my hard wood floors.  The cat licks it up like it is water.  Her coat is extremely shiny and fresh.

Coconut Oil and Room Temperature

Like most things you love, from your childhood security blanket , or your favorite stuff animal or doll,  there are some drawbacks like a rip or tear, a missing ear, nose or other body part, but it is you constant companion.

Security Blanket


Like the security blanket, Coconut Oil does has some drawbacks — Hear that you coconut oil haters?  See Article from USA Today

In my opinion, Coconut Oil can be beneficial but is one big pain—

How To Get It Out Of A Jar? It is either a waxy or a runny mess.

See Why Does Coconut Oil Change Its Forms?


Coconut Oil Jar

One of the characteristics of coconut oil is its high melting point.  It melts completely when the temperate is about 74 degrees F (24C).  There is nothing unusual about this for butter and other oils do the same thing.  In the refrigerator butter is solid but with exposed to heat it will turn to soft and become a complete liquid once exposed to serious heat.  Coconut Oil does the same.

Butter is a little easier to handle when solid or liquid, but Coconut oil is a real pain either solid or in liquid form,  Solid it is hard as a waxy rock, liquid it is a thin slippery runny mess.  It often drips down the side of the bottle,  and all over everything. When solidified it is very difficult to get it out of the jar let alone measure.  The good thing is that it is rather easy to wash it off or in my case lick off.

When I first took a look at a jar of Coconut Oil, It was before I became hospitalized.  At that time, I put the jar away in the cupboard saying, “Another time “.  “I don’t eat candle wax?” Once my health was stabilized and I was released, I took the jar back out and suddenly realized, Coconut Oil melts.

I did know a little about cooking, but had a lot to learn along the way.  My cooking consisted of hitting the Microwave buttons.

Thank Goodness, I had an understanding neighbor who let me watch. I also started attending my local Farmers Market. The Farmers are great advice givers.

There Is A Solution

You make Coconut Oil Ice Cubes.

Thanks to Kathleen from Yankee Homestead . Did you know you can tame coconut oil? Click the link for a detail instructions with pictures.

Kathleen and others have come up with putting melted coconut oil into  rubber or silicon ice-cube trays or other type of plastic molds.

Things you need

  • Rubber ice cube trays (Silicon)
  • A Crock Pot I don’t use microwave ovens
  • A glass jar that will fit inside a Crock Pot with the Pots lid on used to melt the Coconut Oil
  • A large spoon unless the coconut oil is already melted
  • A Measuring Cup with a non leaky pour spout
  • A bottle of Coconut Oil
  • and a refrigerator/freezer


Small Coconut Oil Ice Cubes

I buy my coconut oil in large 64 oz plastic bottles and have to transfer the coconut oil into the separate glass jar. I use the low setting on the cock pot and it takes maybe 10 minutes to melt enough to be poured into the molds. Once in the trays or molds, they can be place in the freezer.  Wait over night or for a few hours for the Coconut Oil to return to a sold state.

Once the coconut oil is solid again it can be removed by “popping out” to another jar or plastic bag and stored back in the refrigerator or on the kitchen counter if your room is below 74 degrees.

You now have tamed Coconut Oil.

You can use it when you want it and you know exactly how much you’re using. Good Boy!!!

There are a large variety of molds that can be used.  I found trays that are 1 inch squares that make a perfect tablespoon of coconut oil I found my 1st tray at a Flee Market.  You can find many shapes and sizes on Amazon and other sites.


Coconut Oil Ice Cubes

Can Use Molds for Many Other Things

You can use ice-cube trays for many other things like Tomato Paste, your favorite herbs, or spices

Homemade Candy

  • Ingredients 2 tablespoon coconut oil
  • 2.5 tablespoons un-sweeten cocoa
  • One Almond or Walnut for each candy piece
  • 1/32 Teaspoon of Stevia or for Taste
  • a pinch of Himalayan Sea Salt (Optional) for Taste


Soften coconut oil in a crock pot (if not already liquid). Mix all ingredients. Put over heat and stir until cocoa and coconut oil are evenly mixed together.  I use a special miniature caste iron skillet made for candy making or butter melting. Put liquid in a candy mold, ice-cube tray or very small plastic container. Freeze. Candy will “pop out.” Note candy will melt as you hold it or at room temperature so EAT FAST.

This note may help you expand the recipe to more than a few pieces.

Note : 8 equal Tablespoons =  1/2 cup, so 4 equal 1/4 cup, and 2 equal 1/8 cup.

Pumpkin Pie Spice and Winter Squash

Can be mixed with winter squash made as if for a soup but frozen into small individual servings. Mix cooked winter squash and beat till smooth.  Take 2 to 4 cups of smooth winter squash and mix with 1/4 cup of the following Pumpkin Pie Spices.  Pour the resulting mixture into small muffin rubber or silicon molds or any other plastic mold and put in freezer.  Once frozen, put in a plastic bag and keep in the freezer until you need one to add to you dish or sauce.  I add mine to a rice dish or to my mashed potatoes or to my morning eggs.  Whatever!! I often also add a frozen Avocado.  That is part of a future hint for there are all sorts of things you can freeze.



Pumpkin Pie Spice Mix

All spices are from the whole spice and grounded at time of preparation in a coffee grinder

For example, I have found whole allspice it is round and needs a grinder.

I wait until I’m ready to use the spices before grinding that makes them fresher.

2 Tablespoons ground cinnamon (I prefer true Ceylon cinnamon, not cassia)

1 teaspoon Ground nutmeg

1 teaspoon ground allspice from the whole spice + a pinch of fresh ground pepper corn

1 teaspoon ground Ginger

1/2 teaspoon ground cloves

2 pinches ground cardamom

Using Other “One time use” Plastic containers more than once especially as Molds for freezing.

For an Example

Meow Mix Containers

I save and re-use all sorts of small plastic containers.  I find all sorts of second uses for “one time use” plastic bags and containers. I use them and re-use them until they show signs of wear then I recycle. I don’t use them near heat.

I use and re-use containers like from my cat’s food.  I use the small individual butter containers served in restaurants. I use them as molds to make small seed cakes to feed the birds.  I also have a special sauce of winter squash mixed with a homemade pumpkin spice – freeze it in small one size plastic container molds and use as an additive for a food sauce.  It is like a baby pumpkin pie all ready to be warmed and added for taste.



Till Next Time and more hints.

Five Spices For Digestion

By Joan McDaniel                        November 14, 2017

There is a world of herbs and spices. There is a large list of spices that aid digestion and many natural remedies.  Dr. John Douillard has recommended a helpful starting point to beneficial digestive spices which he calls “The Five Spices”.

These five are used by Dr. John Douillard in his Kitchari dish see previous my article Digestion and Cleansing Kitchari. This article talks about how I used these spices.  Dr. John Douillard in the article Five Spices to Rock your World and his Book Eat Wheat talks further  about what he calles the Five Spices.



There is a confusing array of natural spices and remedies for indigestion or digestion difficulties available. Dr. John Douillard has many also but he has selected these five as a good starting place for help with upper digestive support.

Since, I had major difficulties with digestion, I have, over time used the many helpful remedies but decided to focus of just using these 5 spices for a little while. I have found not only do these spices make things taste good they do just as he suggest.  They are be extremely gentle even to a toughest digestive system but powerful.  For more information please read his book Eat Wheat

and go to his website lifespa

Candida Yeast Overrun

I was basically sick from Candida Yeast overrun and was bloated up like a big balloon. Since I got out of the hospital over 5 years ago, I have tried just about everything and boy am I glad I finally found John’s book’s and writings.


Candida Yeast isn’t easy to Control

Candida Yeast isn’t easy to control.  Once it has embedded itself in your sinuses, you’ll spend some time getting your sinuses back.  By the way your digestive system is lined with mucus from your head to your rear end.

I had at least 8 of the above thirteen shown systems of indigestion. I had done pretty well on my own but haven’t run into anyone who seemed to focus deeply on digestion before. It has certainly helped me fill in the blanks.

Indigestion is very Common

According to the article by John Douillard, “Up to 74% of Americans (according to a Fox News survey) suffer digestive discomfort, in fact many people have more a pain then just discomfort many times a week.

Common symptoms are abdominal pain, bloating, diarrhea, gas, indigestion, and general discomfort.  Many people go untreated and dismiss the symptoms or cover them up with anti-gas over the counter medications. Early detection is critical, not sweeping such symptoms under the rug. These symptoms are listed in my article Are You Fermenting?

Note: “Please check with your doctor, if you have any chronic digestive concerns of any kind,” John Douillard. After a doctors consult, John recommends using his five digestive spices to assist in resetting your digestive systems strength and efficiency.

These spices are from the Indian Ayurveda Traditional system. The system has been around for over 5,000 years and these spices have been used to assist digestive discomfort for thousand of years.

The Spices are Cardamom, Coriander, Cumin, Ginger and Fennel. 

It is important to note; these spices are powerful yet gentle.  He has found folks with the most sensitive digestive systems can do well using these five spices. In India you often hear of people chewing a handful of the spices and you’ll often find a bowl of fennel seeds awaiting you as you exit your favorite Indian Restaurant.

According to his advice, when I have a lot of gas and bloating, I suck on a slice of peeled fresh ginger root.

He sells these spices in his new digestive formula called Gentle Digest.  

Powdered Seed Is Easier to Digest

Using the powder form is easier to digest than the actual seeds, for those with very sensitive digestive systems. You can get the capsules. Or get the powder form mix the spices together and sprinkle them on you food.

Being a lone flyer and not trusting most supplements available on the market, I buy the real thing as individual spices (seeds) from my local Indian Grocery Store. I am very involved with spices and a large collection.  I make my own capsules from the powdered herb or grind the seed myself.   Whenever I can, I buy the real thing and grind it down.

Now that the market has some reputable sellers, I may not have to go to all the trouble.

Use The Five Spices Instead of Antacids

Use these Digestive Spices instead of things like anti-acids, bile salts, digestive enzymes supplements, HCI supplements or pain pills.

Digestive Spices help rebuild digestive self-sufficiency in these ways:

  • Increase Bile Flow
  • Increase pancreatic enzyme activity
  • Increase small intestine enzyme activity
  • Decrease boating and gas
  • Increase fat and sugar metabolism
  • Antioxidant free radical scavengers
  • Support gut health
  • Support the growth of good bacteria
  • Decrease H. pylori from adhering to stomach (H. Pylori is a bacterium that causes gastritis and pyloric ulcers)
  • Are digestive stimulants
  • Help transit time in intestines – supporting better elimination.
  • Help reset digestion instead of brewing dependency like anti-acids or pain meds.

What is fascinating about these five spices is they seem to support the body’s natural ability to digest, rather than covering up or treating symptoms of indigestion.  I also have had great results, from my indigestion and gas by sucking on some raw ginger.

Resetting the Digestive Fire in the Stomach

These spices are part of what he calls, “resetting digestion” rather than brewing dependency.  He also recommends these spices to restart the digestive fire in the stomach.

The Five Spices of Digestion:


Coriander Seed (Coriandrum sativum)  

The leaves are known as cilantro.  The plant and especially the seeds are commonly used in herbal medicine and best known for their digestive properties.  Coriander effective cools excess pitta (heat) in the intestinal tract. Coriander is perhaps the most cooling of the five digestive spices.  The leaves are slightly less cooling than the seeds. Used for occasion gas, and heart burn.  It is a natural carminative, which means it prevents or relieves gas from the intestinal tract, and is beneficial for numerous heat-related pitta conditions. Note: As is most things good for you, it has a bitter, pungent taste.

Cardamom Seed 


Member of the ginger family, it make foods easier to digest and enhance the taste. In Tea (Indian chai tea) it neutralizes the stimulating effects of caffeine. It boost the digestive process without taxing the nervous system.  It reduces the extreme acidity of many foods including caffeine.  When cooked into food, it reduces excess bloating, gas and mucus. I normally grind it up in a coffee grinder just before use. Note: It has a Pungent sweet taste.



Cumin has a strong taste and is perhaps the most powerful of the five spices of digestion. It like coriander, cools the digestive system while boosting digestive strength. It supports healthy absorption, the proliferation of good microbes, as well as the detoxification of the intestinal tract. Note: it has a pungent bitter taste.

Fennel Seed (Foeniculum vulgare) 


Fennel is best known as the tri-doshic digestive spice. Fennel combats bloating and gas but it is one of Ayurveda’s favorite lymph movers. Fennel seeds are considered the most sattvic (promoting purity and balance) of the spices, because of its very balancing effect on vata, kapha and pitta. It is one of the best herbs for digestion, as it strengthens the digestive fire without aggravating pitta, and is beneficial for intestinal cramping, nausea, and dispelling flatulence. Note: Bitter, pungent, sweet taste

Ginger Root (Zingiber officinale)  


In Ayurveda, ginger is called the universal spice because of its many health benefits. It has a pungent taste. I suck on a slice of ginger for digestive upset like gas and bloating.  It is heating for the upper digestion with its pungent taste, but cooling and soothing for the lower digestion as a result of its sweet after taste. It is considered a balancing herb (tri-doshic). It is the best herb to start the digestive fire in the stomach. Scientific studies have shown that it supports healthy microbes, a healthy intestinal wall, and acts as a digestive stimulant for nutrient assimilation.

I go to my local Indian Store and get individual bags of these spices. I then mix an equal amount into a small mason jar. I keep the jar in a dark cupboard or refrigerate.

Label it “5 Spices” and use a  handful or two whenever I cooking something like rice or soup.  I keep the ginger separate and peal, cut and add.

I keep powdered forms of these spices only to use in making capsules or to sprinkle on the finished cooked dish.  It is most useful in spices like ginger.  I will take a capsule of ginger as a digestive aid.

I mostly use the whole seed or a piece of the root.

Till next time

Kitchari, Digestion, Energy and Cleansing

by Joan McDaniel                            November 12, 2017

For those of you who don’t know, this blog is dedicated to the Food I used to get well. I am in the process of reading this book but have begun to follow some of its suggestions.


Eat Wheat

I first head of Dr. John Douillard’s book Eat Wheat from a review by Dr. Mercola.   I read and listened to the review, bought the book, and began to try the ancient Detoxing and Cleansing recipe he recommends called Kitchari.

His many suggestions and the dish Kitchari, has significantly helped me in my goal of maintaining my health and improving my digestion.  I am so impressed I wanted others to know about him also.

These are some of my notes from John Douillard’s writings, Press Releases, and his book Eat Wheat. John Douillard website is lifespa

Digestion and Ayurvedic’s Detoxing and Cleansing Kitchari 

I have been very impressed with Ayurvedic India’s Traditional natural medicine.  I have found John Douillard’s explanation of it to be extremely informative and helpful.  I now consider the Ayurvedic Kitchari recipe he talks about to be almost a superfood.  I have been using it for over a month or two and have some amazing things, resulting in a major improvement in my confidence, digestion, lifestyle, health, and self-awareness.

We Need to Learn How to Digest

What first got my attention in John Douillard’s book, is his statement “…most Americans have lost their ability to burn fat as fuel. They burn sugar for energy…” instead.

Years before, I would never believed him. But a lot just can’t be believed until you get as sick, very sick or as sick as I was.  I tried to explain my illness when I wrote the article Are You Fermenting which included not having any lasting energy or oxygen. Searching for words writing that article made my reading John’s words very welcomed.

We Use Food as fuel

Both fat and sugar work in the body as fuel – but fat has more efficient and long-lasting energy compared to the quick energy fix and kick it gets from sugar.  Sugar is quickly depleted and leaves the body addicted, craving , exhausted, over-stimulated, bloated and fat for it stores unused sugar as fat. Your body needs sugar for energy but not as much as we eat.

The body keeps craving sugar and does not even begin to burn the accumulating fat.  Yes, too much sugar is stored in the body as fat not fat.

Burn Fat not Sugar

Basically the getting back to on the road to health is by adopting a healthier life-style and re-training our bodies to burn fat instead of sugar.  We can do so by changing our eating habits with the goal of avoiding spikes in blood sugar.

Our Low Fat Standard American Diet (SAD) consists of high sugar, low-fat, and processed foods. Our bodies have adapted by using only sugar for energy, when fat is our bodies natural and preferred energy source.


Blood Glucose Levels

Sugar is Quicker, Easier, and More Profitable 

Government has controlled food since the World Wars. But Government began to increase its control when it started subsidizing farmers In the 1980’s, with the attempt to eradicate hunger.  With the desire to increase production and profits, the local farmer was replaced by the Corporate Laboratory and factory farm.  The  individual was mechanized. The farmer was replaced by a machine and the natural nutrition of the food was synthesized and measured as RDA’s (Recommended Daily Allowances).

Back then, no one knew that wheat and corn would be so highly processed and stripped of any nutrition.  Making it worse than white table sugar. Resulting with what seems like everyone is sick.  There is a rapid increase in epidemic levels of blood sugar and an insatiable desire for sweets.  The Population moods and emotions are up and down.  One minute lacks  energy, and strength the next is easily agitated, high and unfocused.

The population  is addicted to sugar. If we want to regain our health —-

We have to return to burning Fat as a Source of Fuel.

To return to any form of a healthy life style  – the way the body was designed – is to  break the sugar cycle and to force the body to burn fat as a source of energy. The type of energy we are meant to burn.

Two Main Source of Fuel in the Body

The two main sources of energy for the body: are sugar and/or carbs and fat. The Governments Standard American Diet (SAD) is a high carb, Low Fat Diet.  Sugar is the recommended source of energy due to its ease of production and profitability.  Fat isn’t as easy to produce and therefore isn’t recommended for consumption.

Health isn’t considered to be part of this equation. Knowledge of Health and how the body works doesn’t seem to be of a great concern.  The body needs fats for fuel to return it to health, sugar keeps the body screaming for more sugar.

Lack of Energy

Energy levels soar and crashed incessantly, and low/high blood sugar complaints soar.  Extreme anxiety, mental and health instability, hypo/hyperglycemic, fatigue, and lack of energy, and pre and full diabetes rise to near epidemic levels.


While reading John’s book, I realize that since I got started I have been trying to understand the human bodies ability to digest.

The human body by itself will produce the healing energy needed.  And it gets that energy from the food it can eat and digest. This is what helped me to regain my health and establish a healthy life style. — And Good Digestion —-

Digestion isn’t a easy topic to understand especially since the subject is so full of “Fake News”.  I have the opinion not many people understand it including me and most of the people who sell it. I’m learning by reading Dr.Douillard’s and re-reading his book.  I am learning something new with each pass.

I have previously written about my digestion and Candida Yeast in Vinegar, Digestion and Candida Yeast an Introduction, and Detoxing Naturally and Slowly. I have learned much since then and this is in addition to what I wrote back in 2015.

Understanding What Works For Me

I have followed many of his suggestion and am still trying to understand what works for me.  I may never know why but this road has never been crystal clear. So I can’t even attempt to recommend anything except to say — John has provided the following recipe has helped me a great deal.

I eat Kitchari often, somehow It reminds the line in the English musical based upon the novel Oliver Twist by Charles Dickens – “Can I have more Sir?” The character Oliver Twist had a bowl of morning gruel which was often very water down but was to provided enough nutrition to last the day.  I often think I’m getting my morning gruel.


Gruel is a kind of cereal boiled in water or milk. It is a thinner version of porridge that can be drunken more often than eaten and may not need to be cooked. Historically, gruel has been a staple of the Western diet, especially for peasants. Gruel is often made from barley, hemp, oat, millet, rye, or wheat or, in hard times, from chestnut flour or even the less bitter acorns of some oaks

It’s the ancient Indian recipe called Kitchari.

Kitchari History

Kitchari is pronounced kich-ah-ree

It is an ancient Indian recipe and Ayurvedic Detox food and can be found on many normal daily dinner tables.

Chitchat is loved for many reasons. Also, see Dr John Douillard’s article What’s So Amazing About Kitchari?

Traditionally used in India for many things

  • when you are sick
  • when you are sad
  • when you are cleansing (detoxing)
  • when you feel under the weather
  • when you can’t be bothered to cook
  • when you come back from a long trip
  • when you need to regain your strength
  • It is used to nourish babies and elderly, the sick, and the healthy during detoxing, cleaning and or spiritual practice

This dish also helps you

  • Facilitate spiritual growth
  • Helps heal, rebuild and repair your digestion and immune system
  • convert your digestion from burning sugar to burning fat
  • Helps create usable retainable energy
  • Helps with indigestion like gas and bloating

What is Kitchair?

What’s So Amazing About Kitchari?

Kitchair is a simple, porridge – a blend of beans and rice.  It is often referred to as India’s Comfort food or health food.  Note: India’s comfort food isn’t anything like what our Western’s idea.  Our Idea of comfort food is A bagel covered in cream cheese, Macaroni and Cheese, chocolate marshmallows or a huge pile of French Fries or mashed creamy potatoes.  Right!

Kitchair ingredients can easily be cooked ahead and frozen into small portions for a quick fix lunch or dinner.

Contrary to the Western’s concept, Kitchair health food has many nourishing and cleansing benefits and has used its magic with profound benefits for generations.

Kitchair Ingredients Explained

Kitchari is a simple recipe to use and enjoy but first lets understand the ingredients:

Kitchari consist of Split yellow mung beans (moong dal) and long grain white or basmati rice with a blend of traditional indian spices.  Another word in India for Moong dal is Lentil.

Ghee is normally added but not when first getting your digestion re-started.   It may take several months before you slowly add the saturated fat called Ghee butter to the recipe up to 1 or 2 Tablespoons.

The Addition of Fat 

Here fat isn’t as important as repairing the gut and stopping the intake of empty processed food, empty processed carbs, and sugar. You can slowly increase you intake of fats by seeing how your body reacts.  Any sign of indigestion slowly reduce the fat intake.

Why White Rice?

Now we all know or have been told for proper digestion, you need to increase your fiber.  But believe it or not, your digestive system may have been so damaged it cannot handle too much fiber if at all.

The best way to restart your digestion is to stop eating processed foods and start increasing food your system can digest.  Your digestive system response will be to slow down.   Once you stop feeding your digestion with sugar your digestion or metabolisms slows down and your digestive strength weakens.  So what food you do eat must be very easy to digest.

In my case I stop eating sugar and started eating raw Kale. It worked but I wish I had known of Kaichari back then for it tastes much better and is fun to eat.

I have been eating Kaichari for over a month or two and feel like a new person and that is after I had already declared myself well.  I now feel like I am healing at a deeper level and more complete almost like restoring my inner soul.

Over the past 5 years, I have gotten well on my own, but now my body is healing deep down inside. I’m sleeping better, dreaming better,  thinking on a different level and I am amazed at my inner courage and confidence.

Kitchari Ingredients

Long Grain White Rice Or Basmati Rice 


I never thought I would be eating and recommending eating white rice but that is before I learned about a special rice called long grain.  It is like other white rice where the husk has been milled off (de-husked) to make the rice easier to digest.  Brown Rice the husk is left on.

While brown rice actually supplies more nutrients, the husk make brown rice much harder to digest. Thus causing irritation to the intestinal wall resulting in bloating, digestive gas and or abdominal pain.

Traditionally long grain white rice was used over short grain rice because it is believed to be more nutritious.  Even without the husk, it was considered a more stable food than short grain rice.  It has also been found that long grain basmati  rice has a lower glycemic index than short grain.

Why Split Yellow Mung Beans?


According to Ayurveda, split yellow mung beans are the one type of beans or lentils that will not produce gas.

Mung Beans like the Long Grain Balsamic Rise is Traditionally in Ayurveda. The whole mung bean is split in half, causing the hard to digest green husks to naturally fall off.  The remaining yellow mung dahl bean remains.  This process makes the yellow dahl bean is easier to absorb, cook, and digest.

A Perfect Protein

The combination of rice and beans has been a traditional staple for many cultures around the world for 10,000 years, and for good reason. Our Ancestors knew the importance of digestion.  Rice and beans aren’t only easy to digest they are also a complete protein.



Kitchari Recipe

This recipe makes enough kitchari for 3 or 4 meals. You can play with the mixture of spices. Many people prefer this recipe when the spices are doubled, or even tripled.

Dr Douillard also sells a Kitchari Products

Organic Kitchari Packets and Organic Mung Dahl Beans


•1 cup split yellow mung dahl beans*

•¼ – ½ cup long grain white or white basmati rice

•1 tbsp fresh ginger root (ground)

•1 tsp each: black mustard seeds, cumin, and turmeric powder

•½ tsp each: cardamom, coriander powder, fennel and fenugreek seeds

•3 cloves

•3 bay leaves

•7-10 cup water

•½ tsp salt (rock salt is best)

•1 small handful chopped fresh cilantro leaves

•Can add steamed vegetables or lean meat when not cleansing, or for extra blood sugar support during a cleanse

*Split yellow mung dahl beans are available at Asian or Indian grocery stores, or on our online store. Different spellings include mung or just dahl. Please note that you do not want the whole mung beans – which are green – or yellow split peas.

Also you can add or eliminate all or certain spices. I at least use what is called the 5 digestive spices which are Cardamom, Coriander, Cumin, Ginger root and Fennel.


1 Wash split yellow mung beans and rice together until water runs clear. For an extreme weak digestion, gas or bloating: Before starting to prepare the kitchari, first par-boil the split mung dahl (cover with water and bring to boil), drain, and rinse. Repeat 2-3 times. OR, soak beans overnight and then drain. Cook as directed.

2 In a pre-heated large pot, dry roast the ginger and all the spices (except the bay leaves) on medium heat for a few minutes. This dry-roasting will enhance the flavor. (Optional)

3 Add dahl and rice and stir, coating the rice and beans with the spices.

4 Add water and bay leaves and bring to a boil.

5 Boil for 10 minutes

6 Turn heat to low, cover pot and continue to cook until dahl and rice become soft (about 30-40 minutes). I use a crock pot and cook for several hours or until the rice and beans are almost mush.

7 The cilantro leaves can be added just before serving.

8 Add salt or favorite spice for taste.

Till Next Time

Balancing Omega Fats

By Joan L. McDaniel                                October 15, 2017

This is Part 3 of my series covering dietary fats.  This article covers Omega Fats. Part one Coconut Oil Helped Me Get Well Again, Part 2 Another Look at Cooking Oils.

Omega Fats

This article discusses my research on Omega Fats.


Omega 6 to 3 Balance

Omega Fats are Polyunsaturated Fats.  There are two different chemical structures for Omega Fats, known as Omega-3 and Omega-6.  Both omega fats are essential fatty acids.  Essential mean our bodies can’t exist without them but it cannot make them by itself.  So the fats have to be part of the diet, which means you have to eat them.

Omega Fats Work Together to Maintain Balance

As Oscar Wilde said,  “Everything in moderation, including moderation.” , I guess that’s why people say, “Eat a Balanced Diet”.

Wall Street knows a business needs a balanced Balance Sheet.  A Balance sheets offers a way to look inside the health of your business.  To remain healthy your body also needs a balance sheet.

Your balance sheet is HOW YOU FEEL! If you’re not feeling well maybe it was something you ate or didn’t!!!!!


Balance Sheet




What is homeostasis? Homeostasis is what the word balance means to the body. Just as how your body operates is complicated, so is the concept called Homeostasis. Needless to say, the subject takes some time and years to really understand, for our purpose a simple illustration introduces one aspect of homeostasis.

I am still amazed at how the body works.  The more I learn, the more I need to know.  I may not have a complete understand but at least, I am learning how to listen to it.

Homeostasis is the ability of an organism or cell to maintain an internal equilibrium by adjusting its physiological processes.  Our bodies are constantly maintaining a delegate balance. It is a 24-7 activity – Every minute of every day 365 days a year

When the body becomes out-of-balance, it sends you messages by producing symptoms.  These messages are  signals and are called signs and symptoms.  Like a fever, hangover, stomach ache, and many more signs and symptoms. You are responsible to figure out what your body needs to maintain its healthy balance.  Normally this means starting or stopping an activity.  Like eating more of or less of something.

Balance means without illness. The system is free of illness.  Once the body is out-of-balance it is sick. Once the body recovers this balance the symptoms disappear, rapidly and permanently.  The natural state of balance (homeostasis) returns and the body becomes symptom free.

It maintains this balance by what it has on hand.  If you eat it, it uses it.  If your body needs something to maintain this balance it uses your taste buds to tell you. You have to learn to listen, not to your sugar crazed mind but to your taste buds.

Fight or Flight 

The above illustration shows the Autonomic nervous system’s response to danger called “Fight or Flight” vs its normal (Parasympathetic) activity.

The Autonomic nervous system is just that, it’s automatic.  You do not have any control over it.  Your body reacts all by itself.  It is a control system that regulates digestion, heart rate, respiratory rate, urination and many other responses to stimuli.  It may give you a moment to make a quick decision as to which direction to run, but you don’t have much to say about it.

Now Back to Omega Fats

I will say again, Omega Fats are Polyunsaturated Fats.  They are also called essential fats.  Essential means our bodies can’t exist without them but it cannot make them by itself.  The fats must be part of the diet.

Good Fat – Bad Fat?

Now what makes Omega Fats a little difficult to understand is you need them both in your diet.  Yet, Omega-6 fats tend to increase inflammation and Omega – 3 fats tend to decrease inflammation.  So you might consider Omega – 3 fats as good and Omega – 6 fats as bad except – Your body needs them both.

Omega Fats Work Together to Maintain Balance


Omega Fats and Balance

One to One Ratio

Omega Fats 3/6 work with each other. Humans are thought to have evolved with a diet of a 1-to-1 ratio of omega-6 to omega-3 and the optimal ratios is thought to be closer to 4-to-1 or lower.  Our modern diet isn’t anything like that it is more like 16-to-1, more.

Our Current Diets are Deficient 

Our Current Day Diets provide more Omega-6 fats (bad fats) and less Omega-3 (good fats). What your body needs is as close to 4-to-1 or lower ratio.

This puts your bodies all important homeostasis  out-of-balance, and opened and subject to illness. Like catching a cold, or having an asthma attack.

Sources of Omega-6 (Bad Fat) Fatty Acids;


Sweet Onion web-site has more information including a great list of Omega-6 fat sources.

Omega-6 fatty acids come from polyunsaturated vegetable oils, and fast-food and processed food made from these oils, butter, chicken fat, fish, eggs, legumes, meat, nuts, and many other foods.

Sources of Omega-3 (Good Fat)


Omega – 3 fats mostly come from eggs, flax seeds, oily fish, a good source of fish oil or krill oil supplements, and walnuts.

You need food that is listed both as Omega-3 and Omega-6.

How to eat Omega Fats

You need food that is listed both as Omega-3 and Omega-6 and/or According to Dr. Oz:

“Increasing Omega-3s in your diet is important but not enough; It is also best to decrease intake of Omega-6s.  “’Our problems (related to essential fatty acid balance) are probably caused not by a lack of fish in our diets but by an over consumption of seed oils and under consumption of greens,’” writes Dr. Artemis Simopoulos in The Omega Diet. We need to reduce or eliminate our intake of such oils as corn oil, peanut oil, safflower oil, sesame oil and sunflower oil. While the whole seed is much healthier, nuts and seeds are a very-concentrated food and you don’t want to overdo their use.”

The Best Source for a 1:1 Balanced Food

Fish is the best source for proper balanced foods but I have found Grass Feed beef and chicken can also be eaten. Sardines ratio is 1:1,

Grass Feed Beef and Chicken ratio is 1.5:1.  For grain feed (factory farmed) beef is 16.8:1


Your body and mind will thank you.

Foods I found to eat






Navy Beans are most balanced, Chickpeas least balanced.

Kale is most balanced, Green Leaf is least

Chia or flax seed is most balanced, Almonds is least

Grass Fed is most balanced, Olive oil is least

Scan 1

Anchovy most balanced, Caviar least

Scan 2

What about canned fish?

A few years ago I wrote an article Is there a Difference between Smoked Salmon and Frozen?

I found once the salmon is smoked, it lost its omega-3, putting out-of-balance.  I also found that canned fish is an excellent source.  Since, both me and my cats like fish, I purchase most it canned.  My lovely but very picky cat has me even eating canned anchovies, herring, and mackerel. I feel its fresher than the fish in the fresh or frozen display cases.

Fish Oil Supplements

In my opinion and Preston Mason, a biochemist at Harvard Medical School, most Fish oil or Krill oil supplements are rancid.  It’s not always easy for consumers to tell which products have degraded.

“Fish oil is a polyunsaturated fatty acid; it has multiple double bonds. So it’s highly unstable and very vulnerable to sun light, or regular light, air (oxygen), and other conditions,”.

Eating Foods rich in both oils like real fish is better, even though there are some health hazards like toxic mercury.  Experts are divided on the benefits in taking fish oil in supplement form.  Supplements have Omega 3 fats only making supplements extremely unstable.

Dr. David Agus, bestselling author of The End of Illness and a professor of medicine at the University of Southern California, says this is another reason to get nutrients from food…’Buy that fish at the fish market, you’ve got your own quality metric,’

Till Next Time


Learn more: Here’s a video of Dr. Hibbeln talking about the omega-3 and omega-6 balance ratio at the 2010 Integrative Mental Health Conference.