I recently filmed a video where I walk you through the different thing’s I have in my kitchen and speak about the health benefits and the video will be on my youtube channel very soon!

It’s always nice to have fun with your food. What I mean by that is mix it UP!
Mix the ingredients together in different dishes like your breakfast cereal, smoothies, or teas!
It makes a difference when you have fun making something new, it encourages you to continue
trying out things you haven’t before!

First thing is:

Avocados!

God I LOVE avocados. What is it about them? They’re so delicious!
Anyways… Before my mouth starts to water as I type this, let’s talk about avocados proven
health facts!

 

Avocados are high in healthy fats!
The most popular type is the Hass Avocado
They come with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it
contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low
carb friendly plant food.

Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):

• Vitamin K: 26% of the daily value (DV)
• Folate: 20% of the DV
• Vitamin C: 17% of the DV
• Potassium: 14% of the DV
• Vitamin B5: 14% of the DV
• Vitamin B6: 13% of the DV
• Vitamin E: 10% of the DV
• It also contains small amounts of magnesium, manganese, copper, iron, zinc,
  phosphorus and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

Also, did you know they contain more potassium than bananas?

Isn’t that bananas?! Haha. But seriously.

This nutrient helps maintain electrical gradients in your body’s cells and serves various important functions. Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food. Studies show that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart attacks, strokes and kidney failure.

Avocado is loaded with heart-healthy fatty monounsaturated acids

Avocado is a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. But they don’t just contain any fat. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer. The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

Eating Avocados Can Lower Cholesterol and Triglyceride Levels

As you know, heart disease is the most common cause of death in the world and it’s known that certain blood markers are linked to an increased risk. This includes, cholesterol, triglycerides, inflammatory markers, blood pressure, and various others

Avocados can:

• Reduce total cholesterol levels significantly.
• Reduce blood triglycerides by up to 20%.
• Lower LDL cholesterol by up to 22%.
• Increase HDL (the good) cholesterol by up to 11%

Avocados are high in fiber!
Fiber is another nutrient that avocados are relatively rich in. It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases A distinction is often made between soluble and insoluble fiber. Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function. A 3.5-ounce (100-gram) serving of avocado packs 7 grams of fiber, which is 27% of the RDA. About 25% of the fiber in avocado is soluble, while 75% is insoluble.

Their Fat Content May Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, your intake is not the only thing that matters. How are we sure we are absorbing these nutrients and they’re moving to our digestive tract and to our body, where they can be used? Some nutrients are fat-soluble, meaning that they need to be combined with fat in order to be utilized. Vitamins A, D, E and K are fat soluble, along with antioxidants like carotenoids. One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold. So, not only is avocado highly nutritious, it can
dramatically increase the nutrient value of other plant foods that you are eating. This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

In conclusion, studies have shown that eating avocado or avocado oil with vegetables can dramatically increase the number of antioxidants you take in.

Dulse

 

Palmaria palmata, or dulse, is a red seaweed that grows wild in the cold waters of the Northwest Pacific Ocean and the North Atlantic Ocean. An edible seaweed with shades ranging from red to dark purple, dulse is characterized by its unique color and the way it grows on the face of rocks and boulders. The first recorded use of seaweeds in North America was in the early 1600s when it was offered to scurvy-ridden European sailors by the native Indians of the East Coast of Canada.

It is commonly used as a:

• cooking ingredient,
• snack,
• body scrub,
• and medicinal treats

Tips for Eating Dulse

Dulse can be eaten on its own or used to cook or bake a dish. It comes in a variety of states, making a versatile ingredient in your kitchen.

• Fresh Dulse
• Dehydrated Dulse: This can be stored easily for several months.
• Dulse Flakes
• Powdered Dulse: Try adding a teaspoon to a smoothie or sprinkling it over bread or
  pizza dough prior to baking. Stir it into teas or as an ingredient in medicinal tinctures.
• Dulse Capsules: These are commonly found in health food stores and from alternative
  medicine practitioners. Dulse tastes salty and can be sprinkled over salads, cooked
  potatoes, or on chowders to add flavor.

Writings from approximately 600 AD tell of St. Columba and the monks of Iona eating it. Dulse is painstakingly harvested by hand during a short summer season of June to October. Once debris (such as shells) is removed and dried in the sun, it is ready to be flaked, powdered, and shipped. Otherwise, it is simply packed and shipped.

Olive Oil

 

Olive Oil Contains Large Amounts of Antioxidants. Extra virgin olive oil is fairly nutritious. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants.
These antioxidants are biologically active and may reduce your risk of chronic diseases.

Olive Oil Has Strong Anti-Inflammatory Properties

Extra-virgin olive oil can reduce inflammation which may be one of the main reasons for its health benefits. The main anti-inflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an anti-inflammatory drug. Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen. Research also suggests that oleic acid, the main fatty acid in olive oil, can reduce levels of important inflammatory markers like C-reactive protein (CRP). One study also showed that olive oil antioxidants can inhibit some genes and proteins that drive inflammation.

Pine Nuts

 

Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. Additionally, regularly
eating pine nuts or other seeds and nuts may help reduce the risk of diabetes and heart disease. This benefit
may be due to the type of fats commonly found in seeds and nuts. Pine nuts contain a variety of nutrients that contribute to heart health and may lower the risk of cardiovascular disease, including antioxidants that help with long and short-term heart health. Eating at least three servings of pine nuts or other tree nuts every week may reduce your risk of heart failure and atrial fibrillation. And, eating at least one ounce of nuts a day may lower your risk of heart disease further.

Brain Health- The omega-3 fatty acids found in pine nuts can help build and repair cells in the brain. Research has shown a connection between omega-3 and improved thinking abilities and blood flow to the brain. The antioxidants in pine nuts may also help lower the cellular stress and inflammation in the brain, which may improve overall cognition and reduce the risk of dementia.

Ezekiel Cereal

 

Ezekiel cereal carries sprouted whole-grain cereals, which are quite healthy for you. Sprouted whole grains have been allowed to sprout, or germinate, which makes them easier to digest and higher in nutrients than grains that haven’t sprouted. These sprouted cereals are quite high in fiber and protein and do not contain any added sugar. A 1/2-cup (57-gram) serving contains 23% of your daily fiber needs and 8 grams of protein. Moreover, Ezekiel 4:9 sprouted grain cereals provide a fair amount of potassium, which is important for heart health Ezekiel 4:9 Sprouted Whole Grain Cereal This is one of the few cereals you’ll find that contains zero sugar and it’s made from loads of
healthy ingredients including whole sprouted spelt, barley, lentils, and soybeans. It has eight grams of protein and six grams of fiber, too.

Cinnamon

 

Cinnamon is thought to have many medicinal and soothing properties and is used frequently in Chinese herbal medicine. The distinctive smell and flavour of cinnamon comes from the essential oils contained in the bark, called cinnamaldehyde. Cinnamaldehyde is what displays antiviral, antibacterial, and anti-fungal properties.

• It has anti-viral, antibacterial and antifungal properties.
• Contains antioxidants with anti-inflammatory effects
• Its prebiotic properties may improve gut health
• Reduces blood pressure
• Lowers blood sugar and risk of type 2 diabetes
• Relieves digestive discomfort

Coconut Oil

Coconut oil is high in certain saturated fats. These fats have different effects in the body compared with most other dietary fats.

The fatty acids in coconut oil can encourage your body to burn fat, and they provide quick energy to your body and brain. They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk.

 

Most dietary fats are categorized as long-chain triglycerides (LCTs), while coconut oil contains some medium chain triglycerides (MCTs), which are shorter fatty acid chains. When you eat MCTs, they tend to go straight to your liver. Your body uses them as a quick source of energy or turns them into ketones.

Ketones can have powerful benefits for your brain, and researchers are studying ketones as a treatment for epilepsy, Alzheimer’s disease, and other conditions.

Coconut is an uncommon food in the Western world, with health-conscious people being the main consumers.However, in some parts of the world, coconut — which is loaded with coconut oil — is a dietary staple that people have thrived on for generations.

For example, a 1981 study noted that the population of Tokelau, an island chain in the South Pacific, obtained over 60% of their calories from coconuts.

Researchers reported not only good overall health but also very low rates of heart disease

May have antimicrobial effects

Lauric acid makes up about 50% of the fatty acids in coconut oil.

When your body digests lauric acid, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi.

For example, test-tube studies show that these substances help kill the bacteria Staphylococcus aureus, which causes staph infections, and the yeast Candida albicans, a common source of yeast infections in humans.

There’s also some evidence that using coconut oil as a mouthwash, a process called oil pulling, benefits oral hygiene.

Turmeric

 

A relative of ginger, this vivid yellow-orange spice is common in Indian, Southeast Asian, and Middle Eastern cooking. It’s also been used as medicine in places like India for centuries to treat issues such as breathing problems.
Lately, turmeric has been touted as a super food that can fight cancer, ease depression, and more.

Find out what turmeric can — and can’t — do for your health.

Depression

Several compounds in turmeric may support your health. The most well-known of these is curcumin. Scientists are excited about curcumin’s potential to ease depression and hopefully, with time, eliminate anti-depressants.

Type 2 Diabetes

Because curcumin can help fight inflammation and keep blood sugar levels steady, it could be a useful tool to prevent or treat type 2 diabetes. One study followed 240 adults with prediabetes and found that taking a curcumin supplement over 9 months lowered their odds of developing diabetes. Research is ongoing, but a lot of the studies so far have been on animals, not people.

Menstrual Help

A recent study that followed women for three menstrual cycles in a row found that curcumin supplements helped ease PMS symptoms. A study on muscles from guinea pigs and rats suggests that turmeric could bring relief from menstrual cramps, too.

Arthritis

Turmeric has shown promise for its ability to ease joint pain, stiffness, and inflammation. However, we need more research before turmeric becomes a go-to arthritis treatment. If you decide to try it for your joint pain, help your body
absorb natural curcumin by eating your turmeric along with black pepper.

Dates

Dates grow on trees. Great big trees called “date palms,” actually. They’re native to the Middle East and have been a part of the region’s cuisine for thousands of years! Dates grow in large clusters, kind of like bunches of grapes, which hang higher than fifty feet off the ground. At a very base level, they’re sweet. The sugar content in dates is extremely high, and that sugar gets more and more intense as dates dry and moisture leaves the fruit. But dates aren’t dried or dehydrated completely, even though the wrinkled appearance might lead you to believe they are. They can be eaten anywhere from fresh to partially dehydrated. If you had to compare a date to another fruit, it would essentially be comparable to a bigger, jammier, more caramel-y raisin.

A 3.5-ounce (100-gram) serving provides the following nutrients

• Calories: 277
• Carbs: 75 grams
• Fiber: 7 grams
• Protein: 2 grams
• Potassium: 20% of the RDI
• Magnesium: 14% of the RDI
• Copper: 18% of the RDI
• Manganese: 15% of the RDI
• Iron: 5% of the RDI
• Vitamin B6: 12% of the RDI
• dates are also high in antioxidants, which may contribute to many of their health
  benefits.

High in fiber

Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool

Figs

Figs are a good source of both calcium and potassium. These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis. Studies suggest that a potassium-rich diet, in particular, can improve bone health and reduce bone turnover. One reason many healthy eating websites feature food with figs is that figs satisfy sweet cravings while also providing many important health benefits. In fact, even if you’re not looking to satiate a sweet tooth, you may benefit from adding figs to your diet. Here are some of the health benefits you can expect to enjoy when you eat figs.

Let’s see the health benefits!

High blood pressure

High blood pressure, also known as hypertension, can lead to complications like
heart disease and stroke. One factor that leads to high blood pressure is a
potassium imbalance caused by eating too much sodium and not enough
potassium.

Improves digestion

Digestive issues range from constipation to diarrhea. At both ends of the
spectrum, increasing fiber intake can help. In addition to their high fiber content,
however, figs aid digestion in another way. They are an excellent source of
prebiotics, which improve overall gut health.

Increase Bone Density

Figs are a good source of both calcium and potassium. These minerals can work
together to improve bone density, which can, in turn, prevent conditions like
osteoporosis.

Tea

People all over the world have been drinking tea for thousands of centuries, and for good reason. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease. While some brews provide more health advantages than others, there’s plenty of evidence that regularly drinking tea can have a lasting impact on your wellness.

So, while you read this article, why not put the kettle on and sip on some tea? You know, for the experience!
Herbal teas, sometimes called tisanes, are very similar to white teas, but they contain a blend of herbs, spices, fruits or other plants in addition to tea leaves.
Herbal teas don’t contain caffeine, which is why they’re known for their calming properties.

There are numerous types of herbal teas, all with their unique benefits. Some of the most popular herbal teas include:

• Chamomile tea – Helps to reduce menstrual pain and muscle spasms, improves sleep and relaxation, and reduces stress
• Rooibos – Improves blood pressure and circulation, boosts good cholesterol while lowering bad cholesterol keeps hair strong and skin healthy, and provides relief from allergies
• Peppermint – Contains menthol, which can soothe an upset stomach and serve as a cure for constipation, irritable bowel syndrome and motion sickness. This tea variety also offers pain relief from tension headaches and migraines.
• Ginger – Helps to fight against morning sickness, can be used to treat chronic indigestion and helps to relieve joint pain caused by osteoarthritis
• Hibiscus – Lowers blood pressure and fat levels, improves overall liver health, can starve off cravings for unhealthy sweets, and may prevent the formation of kidney stones.

Oolong Tea

Oolong tea is a traditional Chinese tea variety that’s made from the same plant used to make green and black teas. The difference is how the tea is processed:
Green tea is not allowed to oxidize much, but black tea is allowed to oxidize until it turns black. Oolong tea is somewhere in between the two, so it is partially oxidized. This partial oxidation is responsible for oolong tea’s color and characteristic taste.

Oolong tea is notable for containing l-theanine, an amino acid that reduces anxiety and increases alertness and attention. Scientists have found that l-theanine can help prevent cognitive diseases such as Parkinson’s and Alzheimer’s diseases.

Fresh Rosemary

Rosemary is a popular evergreen shrub that is native to the Mediterranean and used in cooking all over the world. Its leaves can be eaten fresh or dried, and it is popularly consumed as a tea or infused oil. The medicinal uses of Rosemary have been praised for centuries, but scientific research has only recently corroborated these claims. Initial
research affirms rosemary as an important addition to the diet, as it contains a wide variety of nutrients that are essential for health.

Health Benefits

Rosemary is high in manganese, an essential nutrient for metabolic health. Manganese also helps the body to form blood clots, allowing injuries to heal faster.

Immune System Support

Studies have shown that the carnosic and rosmarinic acids in rosemary have powerful antibacterial, antiviral, and antifungal properties. Consuming rosemary regularly can potentially help lower the risk of infection and help the immune system fight any infections that do occur.

Improves memory and concentration

Rosemary has been used for centuries as a memory aid, and studies in aromatherapy using rosemary have corroborated some of these claims. One study found significant improvements in cognitive performance within 20 minutes of inhaling rosemary essential oil.

Nutrition

Rosemary is especially rich in phytochemicals. While phytochemicals aren’t essential for survival like vitamins and minerals are, they are nevertheless important for fighting disease and maintaining overall health.

The phytochemicals in rosemary may help to improve eye health, regulate liver function, and lower the risk of asthma Rosemary is also a superb source of:

• Pantothenic Acid
• Niacin
• Thiamin
• Folate
• Riboflavin

Moringa

Moringa oleifera is a plant that is often called the drumstick tree, the miracle tree, the ben oil tree, or the horseradish
tree. Moringa has been used for centuries due to its medicinal properties and health benefits. It also has antifungal,
antiviral, antidepressant, and anti-inflammatory properties.

Preventing and treating cancer

Moringa extracts contain properties that might help prevent cancer developing. It also contains niazimicin, which is a compound that suppresses the development of cancer cells.

Fast facts about moringa:

• The tree is native to India but also grows in Asia, Africa, and South America.
• Moringa contains a variety of proteins, vitamins, and minerals.
• Moringa oleifera has few known side effects.
• People taking medication should consult a doctor before taking moringa extract.

Moringa contains many healthful compounds such as:

• vitamin A
• vitamin B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin), B-6
• folate and ascorbic acid (vitamin C)
• calcium
• potassium
• iron
• magnesium
• phosphorus
• zinc

Hibiscus Tea (Flor de Jamaica)

Hibiscus tea, also known as Agua de Jamaica and by its scientific name Hibiscus sabdariffa is prepared by boiling parts of the hibiscus plant. This tea is ruby red or deep magenta in color and has a sour taste. It is a very popular beverage throughout the world and is often used as a medicinal tea. Hibiscus flowers have various names and are known as “Roselle” in some places. It is widely available in the market throughout the tea-drinking world and can be consumed hot or cold depending on your preference.

A report from the AHA (American Heart Association), published in November 2008, suggests that consuming this tea may have high chances of lowering the blood pressure in pre-hypertensive and mildly hypertensive adults. It also states that 1/3 of adults in the United States suffer from high blood pressure, also referred to as hypertension.
A study published in the Journal of Ethnopharmacology suggests that hibiscus has antihypertensive and cardioprotective properties, which can be beneficial for people suffering from hypertension and those at high risks of cardiovascular diseases. Because of its anti-inflammatory properties, hibiscus tea may reduce blood pressure by
up to 10 points, according to a 2010 research done at Tufts University in Boston. For this drastic improvement to occur, you need to regularly consume three cups of this tea every day for a few weeks. Also, it has diuretic properties that increase urination and simultaneously lower blood pressure.

Soursop

A native of the warm and tropical regions of the Americas, soursop is a fruit that goes by many names. Its scientific name is Annona muricata, but it also goes by guanabana, paw-paw, sirsak, and graviola. Soursop is high in vitamin C, an antioxidant known to boost immune health. The vitamin strengthens your immune system, improving its ability to defend against pathogens.

It also promotes the destruction of free radicals, which can help to protect your skin and cells from environmental oxidative damage. One whole soursop fruit contains 215% of your recommended daily allowance of vitamin C. Soursop (the fruit and the leaves) contains many other antioxidants, including phytosterols, tannins, and flavonoids.
Antioxidants play a role in your overall health and may help to protect against a variety of health conditions.

Ginger

For thousands of years, Arabic, Indian, and Asian healers prized ginger as food and medicine. This tropical plant, in the same botanical family as turmeric and cardamom, was effectively used to relieve nausea and vomiting caused by illness and seasickness While the best-researched use of ginger is in combating nausea and vomiting, studies
have shown that ginger is a multi-faceted remedy with at least six more healing effects:

1. It reduces pain and inflammation, making it valuable in managing arthritis,
headaches, and menstrual cramps.
2. It has a warming effect and stimulates circulation.
3. It inhibits rhinovirus, which can cause the common cold.
4. It inhibits such bacteria as salmonella, which cause diarrhea, and protozoa,
such as Trichomonas.
5. In the intestinal tract, it reduces gas and painful spasms.
6. It may prevent stomach ulcers caused by nonsteroidal anti-inflammatory
drugs, such as aspirin and ibuprofen.

Pomegranate

The red rich fruit is known to be one of the healthiest for a reason. It is called a divine fruit because it is the most mentioned fruit in theological books. Pomegranate has antioxidant, anti-viral and anti-tumor properties and is said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. It contains two compounds – punicalagin and punicic acid which give it all the potent benefits. In fact, you will be surprised to learn that the antioxidants present in pomegranates are almost three times higher than wine or green tea. Eating pomegranates on a daily basis, or drinking the juice can be an excellent aid for your immunity, fight Type-2 diabetes, keep blood pressure in check, smoothen digestion and make your skin glow too.

1. Protects us from free radicals

Pomegranate is rich in antioxidants and thus protects our body from free radicals, which are responsible for premature ageing. Free radicals are formed by exposure to sun and due to harmful toxins in the environment.

2. It thins your blood

Antioxidants present in pomegranate act as a ‘thinner for your blood’. The seeds of pomegranate prevent your blood platelets from forming clots and coagulating. There are two types of blood clots, first is the good one which speeds the recovery during a cut or an injury and second is when there is any internal clot, like in heart, arteries or anywhere else inside the body. These type of clots are not good and can be fatal

Stay tuned for more health content! Love, Dr. Yolie