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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.

Another Look at Cooking Oils

By Joan L. McDaniel             October 8, 2017

The American Heart Association (AHA) Warning

On June 2017 the AHA’s wrote an article entitled “Dietary Fats and Cardiovascular Disease”. The article was a warning of Coconut Oil being bad for you. This Is my response, in the form of a five (5) part group of articles on Oils.  The first was on coconut oil, the next was on Antioxidants and now part 3 on Cooking Oils.

This is also my answer to the articles following the AHA like USA Today wrote, “Coconut oil isn’t healthy. It’s never been healthy.”.  I plan to do two others One on Omega Fats, and one on Canola Oil.

This is a re-write and revision of my previous article dated 2012 Is Your Cooking Oil Healthy?

Cooking Oil is made from Fatty Acids

Cooking Oil uses fat.  More than any other food, the type of fat you consume determines your body’s ability to maintain health or to succumb to inflammation and diseases.  The Food you eat is very important especially the type of fats.

You should consume at least 20,000 antioxidants a day and close to 0 (zero) oxidized free-radicals.  Your body makes enough free-radicals on its own to rid itself of toxins.

Vegetable Oil as an Example


Vegetable oil refers to any of various oils obtained from the fatty acids of plants (seeds) or the fruit of the plant and used in food products and industrially..

Are Cooking Oils Safe?

On the subject of cooking oils Dr. Peter Glidden in his book The MD Emperor Has No Clothes Page 114

“One of the worst foods you can consume on a regular basis is …Oil in a bottle… including everyone’s favorite Olive Oil.  Why is oil in a bottle a problem? “.  There are forms of fatty acids that are extremely unstable and become rancid when exposed to the air and to heat.

And many people agree…What the oil comes from and how the oil is processed determines if the oil is good for us or bad.

Oxidation and Free Radicals

“Like the cut apple on the table top turning brown, when oil is processed it can become unstable and oxidized.  When you apply further heat to the oil becomes oxidized more and faster.   This is not good.”  Oxidization created Free Radicals.


And as I said in my last article,  Free Radicals cause inflammation and illness.

According to The American Heart Association

There are four major dietary fats in the foods we eat:

  1. saturated fats,
  2. trans fats,
  3. monounsaturated fats
  4. polyunsaturated fats.

I will leave Trans fats for another time except to quote Dr. Mercola “Trans fat is the artery-clogging, highly damaged omega-6 polyunsaturated fat that is formed when vegetable oils are hardened into margarine or shortening.”

Three Types of Fat:

They are polyunsaturated, monounsaturated and saturated.  What makes them different is their molecular structure.  Polyunsaturated are 4 molecules, and monounsaturated are two molecules from Saturated Fat.

Most bottled oil is made from seeds.  The manufacturing process requires extreme high heat.  According to Dr Mercola “Polyunsaturated fat is the most unstable. It is one of the WORST oils to be used when cooking because these omega -6 rich oils are highly susceptible to heat damage and oxidation.”

To produce the finished oil, the seeds are heated to extreme high heat and crushed.  High heat oxidizes everything it comes across especially unstable polyunsaturated and monounsaturated.  Saturated Oils are a little better.  More of this later.

A Brief History of Cooking Oils

I am a History nut and I like my history, so let me take a minute to talk about the history of Cooking Oils.  You can skip this part if you don’t like history.  To me history just makes the story a little more interesting.

Cooking oil is made from animal, plant, or synthetic.  Cooking oil is used for baking, cooking, frying and many another forms of cooking.  It is also used in food preparation and flavoring. Before the World Wars I, and II, cooking oil came animal fat in the form of butter or lard.  People often made their own Lard by saving the left over animal fat pan drippings such as bacon.

The First Synthetic (Man made) Oil (Margarine) Updated 10/9/2017

According to the Web-Site Mental Floss; “The Emperor Napoleon III offered a prize for anyone to come up with a cheaper form of butter”  “…His concern was for his navy and his poorer subjects.

In 1813, a French scientist Michel Eugene Chevreul discovered in his lab, a new fatty acid in 1813.  The discovery contained lustrous, pearly deposits, so he named it after the Greek word margarites, for “pearly.”

“In 1869, French chemist Hippolyte Mège-Mouriès. In 1869, Mège-Mouriès perfected and patented a process for churning beef tallow with milk to create an acceptable butter substitute, thereby winning the Emperor’s prize.”

Paul Sabatier -(5 November 1854 – 14 August 1941) In 1912 a French chemist, was awarded the Nobel Prize in Chemistry along with Victor Grignard. Sabatier was honored specifically for his work improving the hydrogenation of organic species in the presence of metals.

In America Crisco Soon took Control of the Market

In 1907 the process of Hydrogenation was further refined by E.C. Kayser for the company Procter and Gamble and a synthetic cooking fat called Crisco was created.  The purpose was to replace the natural cook fat from meat called Lard. Crisco Oil was first marketed in 1911.  Crisco was extremely successful and it soon took control of the cooking oil market replacing other products like butter, beef tallow and lard.


Then Came Social Engineering

In America with the encouragement of his socialist friends, Upton Sinclair wrote the novel, The Jungle, which demonized the meat packing industry.  With the resulting decrease in sales of tallow and lard, PGs previously developed product now received a receptive audience. Crisco, a hydrogenated soybean cooking oil, turned a liquid into a solid fat.  Crisco was marketed as the new cleaner, less expensive and superior lard.

“I aimed at the public’s heart, and by accident I hit it in the stomach.” Upton Sinclair

Low Fat and the Lipid Hypothesis

During World War II, solders in the field ate what was called Field Rations.  The creator of these Field Rations, was Dr. Ancel Keys.  After the war Dr. Keys came up with what he called the Lipid Hypothesis.His concern was for a Heart Healthy diet.  This heart healthy diet became Low Cholesterol and/or Low Fat Diet and/or The Standard American Diet (SAD).

Everyone was so worried more about cholesterol and Heart Health, they forgot about nutrition. But as time passed, there became in increasing concern about the health effects of what is Trans Fat. Trans Fat can be found in most processed foods and all Vegetable Oils.

Health Concerns caused the FDA to require Trans Fat Labels

Growing concerns over the side/effects from the consumption of trans fat pressured the Food and Drug Administration (FDA) to finally do something. In 2003, the Food and Drug Administration (FDA) was forced to agree and initiated regulations that required food and dietary supplement manufacturers to stipulate the trans fat content on food labels.

Find a Replacement Oil to Continue the Command of the Market

to Protect the Profit margin

Since that time, the Vegetable oil industry has been desperate to find a substitute especially another synthetic product that can be under Corporate control via a patent which will keep their very lucrative profit.

Almost everyone consumes oil either in their own cooking or especially from process and commercial food like fast food and/or restaurant food. This is a very large market and the manufactures of vegetable oils have a very large profit margin.

History Lesson Over


A Guide to Choosing Cooking Oils


Now back to the three types of fat

They are Polyunsaturated, monounsaturated and saturated:

Polyunsaturated fatty acids– is a fatty acid mostly found in plants. They are also known as Omega – 6 fatty acids.  Polyunsaturated fats are the absolute WORST oils to use when cooking because these omega-6 rich oils are highly susceptible to heat damage . When these fats are exposed to heat, light or oxygen they readily oxidize (to your car that means rust) and create free radicals.

Polyunsaturated are grouped into two families, the omega-6 EFAs and the omega-3.

Our bodies do need omega-6 fats along with omega -3 fats.  We need a balance of both.  Our diets are loaded with Omega-6, but missing the needed Omega-3’s.

This category includes common vegetable oils such as: Canola, Chia Seed, Cod Liver, Corn, Cotton seed, Fish Oils, Flaxseed, Hemp Seed, Herring, Lecithin,  Linseed, Menhaden (Fish Oil), Safflower, Salmon Oil, Sardine Oil, Sesame seed, Soybean, Sunflower, Vegetable Oil, and Wheat germ.


Monounsaturated fatty acids – is two hydrogen atoms short of being a saturated fat. This category includes Almond, Avocados, Butterfat, Grape Seed, Olive, Peanut, Pumpkin, Rapeseed (canola) and, Sesame. Good source for fat but also become toxic if heated.

Saturated Fatty Acids – Saturated fat has a bad reputation since Dr. Ancel Keys and the low-fat diet.  He is known as the father of the low-fat diet.  Saturated fat is a vital nutrient for the human body.  It is not a poison.  It is an important source of energy.  It aids in the digestion process and provides antioxidants to help repair free-radical damage.

This category includes Animal fat, Butter, Coconut Oil, Lard, and Palm Oil

Type of Fat and Percent Composition 

Scan 21

What are Oils made from?

Most Cooking Oils in a bottle come from Fatty Acids.  Nuts and Seeds are loaded with fatty acid.  Nuts and seeds are harvested in the autumn and provide food loaded with fat for the winter.

Now if you have teeth, and a good digestive system you simply chew a handful of nuts or seeds.

Squirrel Eating Nut Pic


Not as Easy for a Machine


Cooking Oils Are processed to Death

To quote The Food Babe

“Most cooking oils go through an insane amount of processing with chemical solvents, steamers, neutralizers, de-waxers, bleach and deodorizers before they end up in the bottle.”

If you watch this video on the modern canola oil making process, and you’ll see exactly what I mean.”

After processing the Oil is now dead!  It is refined, odorless, colorless, tasteless, and void of most nutritional value.  This is similar to the way the natural fats in milk and harmed by the high-heat during the ultra-pasteurization process, or during homogenization when the fats are slammed through a tiny filter,  making them homogenized, meaning “all the same size.”

Where do Certain Oils Come From? 

Scan 30

How are Cooking Oils Made?

There is Cold-Press and Expeller Pressed processes.  Both process use a lot of heat that can easily make unstable oil go rancid especially if the oil is made from a source that consists mostly of polyunsaturated fatty acid.

The Modern cold-pressing process heats the oil multiple times, rendering most oils either rancid or so sterile.  Sterile means empty, or null and void— there are no natural ingredients left to actually go rancid.

Natural unrefined oils (Like Olive Oil)are so delicate that even minimal exposure to daylight will trigger a chain reaction of free radical damage, creating not only trans fats but other byproducts that experts believe to be even more harmful than trans fats!

The Oil is now dead!  It is refined, odorless, colorless, tasteless, and void of most nutritional value.  This is similar to the way the natural fats in milk and harmed by the high-heat during the ultra-pasteurization process, or during homogenization when the fats are slammed through a tiny filter,  making them homogenized, meaning “all the same size.”

Smoke Point

When heated Cooking oils and fats react differently, but in general, the hotter they get, the more they break down (oxidize) and eventually start to smoke.  Smoke Point is normally referring to Monounsaturated and Saturated Fats.

Monounsaturated fats like Olive are more stable than polyunsaturated but once they are heated they can easily become rancid.  Saturated Fats are much more stable more on that later.

Ideally, Olive oil (An Monounsaturated fat)should not be used for cooking, but can be added to foods after they are removed from the heat.

Making Cooking Oils isn’t easy visit this web-site called How Products Are Made for more detail

Smoke Point

Most Polyunsaturated and some monounsaturated oils are processed at such a high heat the Smoke Point is of not importance because the oil is already completely dead, rancid, full of free radicals and without any nutritional value..

In some cases Virgin and Extra Virgin Olive oil has been process at low heats but one used for cooking or exposed to air and sunlight can become very unstable and oxidize.  Note most saturated fat oils have a high smoke point.

Look for expeller-pressed (screw pressed) manufactures that make an effort to keep the pressing temperatures low.  Pressed temperatures below 122 F These oils are safe for cooking if the temperature is kept below it’s smoke point

Organic Oils and Corresponding Smoke Point Temperature

Scan 29

GMO Foods

Another subject concerning cooking oils is which oils are GMO’s?  I don’t want to get into what are GMO’s I already have written an article on the subject – What are Genetically Modified Foods (GMO’S)

But here is a list of GMO Foods.




Canola oil


Soy Bean

Yellow Squash

Sugar from sugar beets


Until my next post



Antioxidants Helped Me Fight Free Radicals

By Joan L. McDaniel                 October 2, 2017

In my last article, Coconut Oil Helped Me Get Well Again

I said “Coconut oil is not a cure-all but it sure can help.  It help me fight the free-radical inflammation damage and help kill the bad bacteria and fungus that had overrun my system.”

I suddenly realized that more needs to be said about the bodies inflammation process and how we get sick but better yet is —-

How the Body Fights Back to maintain balance and health.

I had covered this subject in the article Inflammation, Free Radicals and the Health Benefits of Nuts.

That was almost five years ago.  Since that time, there has been a great deal of attention and activity from publications (Books), research, studies, and web-sites dedicated to the understanding of how the human body maintains itself in health and balance.  I welcome the addition attention on the subject and decided to do an update on my inflammation and nut article.

 “All Illness is caused by Inflammation.”


(NaturalNews) “Persistent, systemic inflammation is at the root of practically all known chronic health conditions, including everything from rheumatoid arthritis and high cholesterol to dementia and cancer. These health conditions are not necessarily inevitable, and neither is chronic inflammation.” This inflammation can be reduced and cured by watching what you eat and eating foods that help fight inflammation.

Free radicals – Are toxic renegade molecules that attack and destroy other molecules


Accumulation of damage over the years results in degenerative tissues and loss of function that typifies old age.  Basically a free radical is a molecule that is missing a neuron; it is a reactive element that then steals this neuron from healthy cells thru a process call oxidation. The tissue becomes impaired over time.  (Oxidation is the process that also causes iron to rust.)  Once a free-radical reaction is started, it causes a chain reaction which in turn will destroy thousands of cells. The brain tissue of neurodegenerative diseases are also riddled with free radical damage.


Your Body fights disease with antioxidants

But did you know your body is equipped with a way to fight back?  It is called Antioxidants.

Inflammation is your immune systems response to fighting disease. The only way to stop free-radical damage is to give your immune system the ammunition it needs. The ammunition you system needs are antioxidants.

During my research I found this diagram. It seems to explain what I’m trying to say. All I know is I stopped my inflammation and slowly got well by what I ate

Free Radicals and Antioxidants


Free Radicals and Antioxidants


Where do antioxidants come from?

Antioxidants come from fresh food.  Many of these foods are also called super foods.  The best place to start is to eat a good diet and stop eating processed foods that cause inflammation.


I bet you don’t know what a flavonoid is? It has to do with the energy and power of fresh food and nutrition.


Carotenoids and flavonoids are naturally occurring pigments that have powerful antioxidant properties. They are what gives fruits and vegetables their vibrant colors. There are over 700 different ones depending on the type of fresh fruit or vegetable and its color. They can only be found in Fresh food straight from the farm or garden.


Antioxidants provide the electron that the free-radicals want.  Once free radicals are neutralized by antioxidants, they become harmless and are eventually eliminated from the body.

Antioxidants come from fresh unprocessed food.  Free-radicals come from processed foods like the low-fat foods recommended by the Standard American Diet (SAD) or food stripped of all nutrition. The USDA’s Food Pyramid or Food Plate is a diet high in simple carbohydrates and refined sugars and low in fat especially saturated fat.

Let Food be your Medicine 

Antioxidants come from fresh unprocessed food

Antioxidant foods burst with color


Free Radicals come from:

Free Radicals come from processed food, inflammatory oils, and last but not least SUGAR.  They are used by your body to kill the cell and make way for new ones.  Which is good when in good health and is bad when there is nothing but free radical cells left because of toxins and inflammation .



When you talk about inflammation the following terms come into the discussion. Antioxidants, decease, free-radicals, illness, immune system, and oxidation.

The concepts of how the human body works is complex. In fact understanding its complexity, and effectiveness boarders on magic, miracles, mysterious and spiritual powers. The energy in the body and its ability to heal is still being researched and understood or many cases miss-understood.

Not to over simply, but basically all illness starts with inflammation. Damage from free-radicals over time causes a chain reaction which causes serous illness. Free-radical damage to the cells happens when we take in more toxins then nutrition. These Toxins are found in the environment and in incomplete nutrition. Processed food and including foods high in sugar are incomplete and they cause free-radical damage.


Free Radicals & Antioxidants

Some Terms Used That May Need Clarification


Antioxidant – Basically an antioxidant is any substance that prevents or slows the process of oxidation, which produces cell-wall erosion and cell death. This cell death is caused by a chain reaction of free-radical damage. Antioxidants neutralize free radicals. Antioxidants provide the missing electron the free-radical destroyed. It is the ammunition your immune system needs and in a word “Puts the Fire out” and prevents further inflammation.  Antioxidants can only be found in fresh, non-processed foods.

Anti-inflammatory – acting to reduce certain signs of inflammation, as swelling, tenderness, fever, and pain. In allopathic medicine and pharmacology it is a synthetic medicine like a NSAID (non-steroidal anti-inflammatory drugs) such as aspirin and ibuprofen.

Anti-inflammatory Food, Herbs and spices – There is a long list of anti-inflammatory foods and herbs that help prevent unnecessary inflammations.  Following is a list of  15 anti-inflammatory herbs and spices; Basil, Black Pepper, Cardamom, Cayenne, Chamomile, Chives, Cilantro, Cinnamon, Cloves, Garlic, Ginger, Nutmeg, Parsley, Rosemary, and Turmeric. This is not what allopathic medicine calls anti-inflammatory they are talking about a synthetic drug like NSAIDs.

Cell Wall Erosion – If the cells in your body do not get enough energy the wall of the cell weakens and dies. The cell is powered by what is called Adenosine triphosphate (ATP). If the ATP has cells damaged by free radicals it becomes weak and cannot hold the cell together and the cell is destroyed.

Inflammation is your immune systems response to injury, and stress to the body. This includes the damage done by free radicals and other toxins. Generally the immune system uses inflammation to isolate the toxin so that it can be destroyed by the body. In today’s world our immune systems are being overwhelmed with more and more toxins both from the environment and our food. The immune system needs ammunition that you give it from the food you eat.

Free-Radicals – Free radicals are a normal body process which causes Oxidation and the death of a cell to make room for new.  When all things are normal free-radicals are very useful. But, when the body has too many free-radicals a chain reaction results overrunning your body with oxidized, sick dying cells.  Your immune system becomes overwhelmed.  It fights back as best it can.  The weapon it uses is inflammation to isolate the dying cells and wash them out of the body.

Free radicals are responsible for biological oxidation.  “Oxidation” reactions are also called “biological rusting”.  Free radicals are renegade molecules that attack and destroy other molecules and cells by stealing oxygen electrons.

You wouldn’t eat a tomato that has turned black. It has turned black because it contains toxins. Toxins are free radicals. These free-radicals have an acid balance and feed off thus destroying oxygen and cause cell destruction and death (tomato turns black). Remember processed food and processed sugar are considered to be a free-radical.

Accumulation of damage over the years results in degenerative tissues and loss of function that typifies fatigue, loss of energy and old age.

ORAC Score – Orac is an acronym for Oxygen Radical Absorption Capacity.  It is used to qualify and anti-oxidant and its ability to absorb and fight free-radicals.  We need to consume a minimum of 20,000 ORAC points a day and we only get 1,500 See more on ORAC Score later

Oxidation is a natural process where cells die. This is a natural process. Cells do not live forever and are completely replaced over a period of a month or so. But in today’s world where there has been a major increase in toxins from the environment and foods with incomplete nutrition, the oxidation process is now out of control. Our immune system is working overtime and in many cases is overwhelming.

Basically oxidation causes rust in iron. Oxidation is illustrated best by when you cut an apple it will turn brown once it is exposed to oxygen. The enzymes cause this change and the fruit decays almost right in front of your eyes.

Toxins – are poisons

There are additional causes of inflammation such as environmental toxicity, not drinking enough clean water, lack of sleep, and lack of exercise all contribute to low levels of chronic inflammation. But diet is the main cause. Inflammation often goes undetected for many years until disease finally emerges.

Antioxidants and anti-inflammation foods work together giving the body the ammunition it needs to stay well.

What type of food should you eat to stay well and fight free radicals

Eat a rainbow picture credit


Foods I ate that helped my immune system rebuild and remove free radical damage and detox

I found and ate what I call Superfoods, including several beans, herbs, roots, and seeds. Most of the superfoods I ate I wrote an article showing my research.  Besides superfoods, I began to use different herbs and seeds.

My No No’s 

I never ever again touched any food that had a label which read:

“Artificial, Diet, fat-free, High Fructose Corn Syrup (HFCS), hydrolyzed fat,  low-fat, Natural, Corn, or Vegetable Oil (Crisco)” also Monosodium Glutamate (MSG): Looking at the label you will probably not find the words MSG instead, the FDA Allows, 20 other pseudo names for it including autolyzed yeast extract, calcium casinate, free glutamate, glutamic acid, hydrolyzed corn, hydrolyzed soy protein, soy lecithin and many others.

I refused most things colored white like white flour, potatoes, salt, starch, sugar, or anything processed or made in the lab.  Except, of course, Coconut Oil but that isn’t made in a lab – it fell off a tree.  There are in fact several highly nutritional foods from nature that are colored white but I hope you know what I mean.

I refused to eat anything that had more than 5 ingredients listed, and more than two chemicals I couldn’t pronounce.

The food that comes from my garden is covered with dirt not labels.


What is a Super Food?

Super foods – Foods that are loaded with a combination of critical fatty acids, anti-oxidant phytonutrients and essential amino acids.

List of some superfoods are;

Almonds, Apples, Avocado, Beans, Berries (Blueberries, Blackberries, Raspberries, and Strawberries), Broccoli, Coconut, Dark Chocolate, Extra Virgin Olive Oil, Flaxseed, Garlic, Honey, Kale, Nuts like Almonds, and Walnuts. Olives, Onions, Papaya, Pomegranate, Spinach, Soy, Salmon (Wild caught), Tea, and Tomatoes.

Other Suggestions:

  • Eliminate inflammatory oils: canola, corn, cottonseed, safflower, soybean, sunflower or vegetable oil.
  • start eating healthy fats like avocado, Grass-fed butter, coconut oil, and Ghee.  Get more Omega 3 fats and less Omega 6 fats they should be balanced.
  • Stop eating refined processed foods especially foods loaded with processed carbs and sugar or anything in a box
  • Get enough fresh food, fiber, and fermented food.  If you have difficulty with fermented food try
  • The Bitter principle. Food that’s bitter like the lemon and grapefruit.
  • Filter your tap water and increase your intake of filtered water not bottled.
  • Use the ORAC Scale to determine the foods ORAC


Ken Jorgustin July 18, 2017

Charts list high valued foods and their ORAC value

A note about the ORAC value charts. I have found this web-site and its charts listing the top 100 antioxidant foods.

ORAC is an acronym for Oxygen Radical Absorbance Capacity and was developed by the National Institutes of Health in Baltimore. It is used to qualify and anti-oxidant and its ability to absorb and fight free-radicals.

I went to the web-site and found many herbs at the top of the list of powerful antioxidants.  Note you would not be eating 3.5 ounces of one particular herb in one sitting.  You couldn’t eat that much.  Mother nature packed nutrition into herbs so they  can be used like salt shakers.  You can add them when and where you want to when you need that particular vitamin. Herbs and spices also help the taste and are heavily used in traditional foods.

Till next time



Cancer is Not a Disease By Andres Moritz

The MD Emperor Has No Clothes Everybody is sick and I know why By Dr. Peter Glidden, BS, ND

Quantum Healing By Deepak Chopra, M.D.

Web Sites

For a complete article read Dr. Mercola’s The Ultimate Guide to Antioxidants