● Start the day with a cup or two of coffee, as it contains bioactives that are good for brain health, such as chlorogenic acid, which reduces inflammation in the brain. ● End the day with a cup of tea, specifically green tea, which has anti-inflammatory properties and can help calm the mind. ● Pay attention to metabolism throughout the day, and focus on eating good quality food, mostly plant-based, with healthy oils, nuts, and legumes. ● Stay active, with a baseline of at least a 30-minute brisk walk every day, to improve vascular health and reduce the risk of vascular dementia. ● Avoid drinking alcohol regularly, as it is a toxin that can kill brain cells. ● Avoid eating ultra-processed foods, as they can damage gut health and impact brain health. ● Avoid increasing the risk of stroke by limiting sodium intake and asking for low-sodium options when eating out. ● Prioritize good sleep hygiene, including avoiding screens for at least two hours before bedtime, to help the brain drain toxins and function better. ● Consider getting a sleep study if sleep apnea is suspected, as it can interfere with sleep and impact brain health. ● Get enough sleep to allow the brain's lymphatic system to drain toxins and maintain good brain health. ● Limit exposure to blue light before bedtime to improve sleep quality. Foods to eat: ● Coffee: Contains bioactives like chlorogenic acid and caffeine, which reduce inflammation, improve cognition, and increase focus. ● Tea (green, matcha, Wong, jasmine, black, pu, and Earl Grey): Contains polyphenols like EGCG, which lower inflammation, improve endothelial health, and reduce the risk of vascular dementia. ● Beans and legumes (white beans, kidney beans, red beans, Pinto beans, soybeans, chickpeas, and lentils): Activate metabolism and burn harmful body fat. ● Brassica vegetables (broccoli, kale, bok choy, cabbage, cauliflower, and Swiss chard) contain bioactives like sulforaphane, which activate brown fat and burn body fat. ● Onions and other alium vegetables (scallions, shallots, and garlic): Belong to a category that can activate brown fat and lower inflammation. ● Tree nuts (pecans, almonds, walnuts, cashews, macadamias, and pine nuts): Are a healthy source of fats and dietary fiber, good for gut health and brain health. ● Colorful, plant-based foods (red bell peppers, green peppers, orange and yellow peppers, and seasonal fruits): Contain bioactives that activate metabolism, burn harmful body fat, and are good for brain health. ● Water: Essential for preventing dehydration of the brain.
THANK U FOR THANKING ALMIGHTY GOD FOR HIS GRACE AND HIS MERCY TOWARDS US ALL OUR CHILDREN, GRANDCHILDREN GRANDCHILDREN AND ALL THEIR FRIENDS AND THEIR FAMILY TOO NOT PRAISING AND THANKING GOD IS A SIN.THANK U JESUSCHRIST FOR ALL WHAT U HAVE DONE FOR US AMEN AND AMEN
You do an excellent job of explaining all of this so we can actually understand it! Plus, your calming demeanor is such a gift and I appreciate it. I'm a fairly new subscriber and really finding your content helpful!
I agree. He's my favorite health person to watch. Actually he's the only one I watch now because he's so knowledgeable and breaks down everything to help us learn. He's been a blessing to me because I'm 72 and have some health issues. I do take his advice.
I have suffered from migraines most of my life. Recently, I noticed that if I drink coffee when I feel a migraine coming on, it will either ease or melt away.
Drinking a cup of coffee before bed averted my night time migraines which helped me get through two years of university at age 65. However, eventually the positive effect seemed to wear off. I already drink 2 cups of coffee during the day. I’m going to try Dr Li’s advice and drink matcha tea before bed.
You are a great Doctor. I'm a patient in the Royal Cornwall Hospital and I'm pointing you out to the (Royal Asian Nurses) here. Good work Dr. William Li
I had bought me some matcha tea. It really taste good very smooth. It's very expensive $34.00 for 30gm. 1 ounce. On the can said grown in Japan and it's organic. I really appreciate you.❤
On amazon The 1 that I bought Was $16 For 8 oz , Organic Matcha DNA is what it says on the container. There is a little scoop in it for serving size. We need way less than regular tea because it's ground down To a powder So you get all the benefits, No waste And no potentially bleached Or plastic Containing Bag so much healthier Overall It's pretty great stuff It has elthian in it which is It has L. theanine in it which is excellent for your brain
Dr. Lee, I absolutely enjoy all your videos I have been watching you represent world beacon of hope and health wellness ! You deserve my total respect for your unselfishness and kindness giving to mankind what we really need especially now a time of difficulty for many and instability. Salute ...!!!👏🏻💓
Love you, Dr. Li! Read Eat to Beat Disease last summer, and I just purchased Eat to Beat Your Diet. I’m sure it will be just as useful! Thanks for all your expertise, books and videos😊
In addition to plastic water bottles and their shedding of plastic particulates....boiling water in a plastic jug / kettle is likely worse ! Use a glass or stainless steel one.
Thank you for the great advise and all the helpful content. Really good description of all of the bioactive compounds and their effects on the the body systems.
Actually i always hear people say 1 cup of coffee a day is enough but i drink more than a cup and even in the evening but it doesn’t affect my sleep.. Thank you Doc for discussing more and more info about health care ❤. Furthermore i think i also getting used drinking green tea before sleep.. God bless
Well, drinking coffee is good BUT if you drink with milk & artificial sweeteners it may not be that beneficial. I know many ppl who drink coffee still have dementia. They may drink it wrongly. Only black coffee and organic has the benefit. Dr Li said drinking 2-5 cups not more. This is my opinion and observation.
Do you add sugar and cream to your coffee? I think you can take decaf coffee black and build up your tolerance over time. I think the benefits may outweigh your temporary discomfort of rapid heart rate (like exercise does to your body).
Dr Li, First I want to thank you for all the information you are giving on foods. Our main source of medicine rather than conventional. Question, is it pure coffee beans, ground coffee or instant coffee. Is there a difference?
Your so helpful Doctor Li 💕 Thank you for sharing! Your healing so many little things with your good advice! 🕊🙏🏻🧂😇🇺🇸💪☕️ blessings! California here! Am happy to hear about ☕️ coffee. LOL🤪
33:32, near impossible to get water out of a bottle nowadays due to the cost for producers to manufacturer it . But we can transfer it to a bottle soon as we buy it
Thanks for another great video Dr. Li! One note, as a person who studied botany, chard is not a Brassica but a chenopod - the beet family. I don't know if it has much in the way of sulfuraphanes, but they are good to eat!
I have listened to many of your youtube lectures. I have learned alot from you. I have enjoyed your recipes for sallads to combat cancer. Your face and voice are so familiar so I feel like I know you. But you do not know me. I realize this. Today I listened to this particular one and I have reason to question your authority. I have not partaken of coffee, tea, alcohol, nor additivet drugs for the last 39 years. It is related to my religion and I believe it is revelation from on high. I would be interested to discuss this further with you at some future time.
I had insomnia all my life until I got a 🐇. Protecting him from himself all day, cleaning up after him, etc. By the end of the day I hit the pillow at midnight and fall out till 6 am...plus he is bright, funny and a doll! I am wondering if the doctor has input on that! Lol!😆🐇
What about people with hypothyroidism who are not meant to drink caffeine? I actually love green tea but was told not to drink caffeine...thankyou so much
The dr li club, maybe a comm base of persons who have used this system to return themselves or others to greater homeostasis tipping point foods a beet up beet .l have bought and given away copies of you books to create and help Good work good practice and good health I have a useful system thankyou
Dr. Li, is it also beneficial for my brain health if I drink unsweetened pure cacao & instead of putting sugar, I put a teaspoon of butter first thing in the morning?
Sir, coffee powder comes with chicori in different proportions (80-20, 70-30, 55-45), please kindly suggest which proportion is good for the purpose you have discussed, thanks !
Excelent, practical, usable information. Thank you so much Dr. Li. I have your book! One question, when you refer to salt...there´s salt, and there´s salt, as I have understood it. Comercial processed salt, thumbs down. Sea salt, Himalayan salt etc are full of a variety of beneficial minerals, much better for the body. What do you think?
So no milk or cream in the coffee and obviously no sugar. I use a tablespoon of Carrie gold grass fed butter from Ireland . fresh ground organic coffee that I brew through a paper filter in a drip machine. I throw it in a blender and purée the butter and coffee it comes out frothy like a gourmet drink. So am I losing the benefits of coffee by putting butter in it?
What other beverage could I drink actually herbal tea or water? I guess I don’t drink coffee and I don’t drink black tea are there I do like peppermint tea I do like ginger, tea, etc. stuff like that just no black tea or coffee
Dr. Li, I am a new fan btw. :) Do you recommend to buy any particular type of tea? Do you recommend loose tea or tea in a bag? Whats your recommendation?
All has to come with warning. Coffee is good & before the advice is to check sensitivity to coffee & coffein. Green tea interacts with opiates medications & recreational opiates & can cause serotonin syndrome. Many people who are in pain taking opiates meds can take coffee, it is ok, feels good but green tea is different.
I have never been a coffee Drinker, and I put this to the test with 1 cup two three times a week..and i have to tell you.. unbelievable my brain fog gone.
● Start the day with a cup or two of coffee, as it contains bioactives that are good for brain health, such as chlorogenic acid, which reduces inflammation in the brain.
● End the day with a cup of tea, specifically green tea, which has anti-inflammatory properties and can help calm the mind.
● Pay attention to metabolism throughout the day, and focus on eating good quality food, mostly plant-based, with healthy oils, nuts, and legumes.
● Stay active, with a baseline of at least a 30-minute brisk walk every day, to improve vascular health and reduce the risk of vascular dementia.
● Avoid drinking alcohol regularly, as it is a toxin that can kill brain cells.
● Avoid eating ultra-processed foods, as they can damage gut health and impact brain health.
● Avoid increasing the risk of stroke by limiting sodium intake and asking for low-sodium options when eating out.
● Prioritize good sleep hygiene, including avoiding screens for at least two hours before bedtime, to help the brain drain toxins and function better.
● Consider getting a sleep study if sleep apnea is suspected, as it can interfere with sleep and impact brain health.
● Get enough sleep to allow the brain's lymphatic system to drain toxins and maintain good brain health.
● Limit exposure to blue light before bedtime to improve sleep quality.
Foods to eat:
● Coffee: Contains bioactives like chlorogenic acid and caffeine, which reduce inflammation, improve cognition, and increase focus.
● Tea (green, matcha, Wong, jasmine, black, pu, and Earl Grey): Contains polyphenols like EGCG, which lower inflammation, improve endothelial health, and reduce the risk of vascular dementia.
● Beans and legumes (white beans, kidney beans, red beans, Pinto beans, soybeans, chickpeas, and lentils): Activate metabolism and burn harmful body fat.
● Brassica vegetables (broccoli, kale, bok choy, cabbage, cauliflower, and Swiss chard) contain bioactives like sulforaphane, which activate brown fat and burn body fat.
● Onions and other alium vegetables (scallions, shallots, and garlic): Belong to a category that can activate brown fat and lower inflammation.
● Tree nuts (pecans, almonds, walnuts, cashews, macadamias, and pine nuts): Are a healthy source of fats and dietary fiber, good for gut health and brain health.
● Colorful, plant-based foods (red bell peppers, green peppers, orange and yellow peppers, and seasonal fruits): Contain bioactives that activate metabolism, burn harmful body fat, and are good for brain health.
● Water: Essential for preventing dehydration of the brain.
Thank you Thank you Thank you!!!
Love summary lists
Many thanks for the time and diligence you took to provide all the detail.
Thanks a bunch and God bless
Great summary thank you🙏
Start your Day with PRAYER! THANKING GOD ALMIGHTY FOR A NEW DAY! PRAISING GOD!
GID BLESS YOU AND YOUR FAMILY!
THANK U FOR THANKING ALMIGHTY GOD FOR HIS GRACE AND HIS MERCY TOWARDS US ALL OUR CHILDREN, GRANDCHILDREN GRANDCHILDREN AND ALL THEIR FRIENDS AND THEIR FAMILY TOO NOT PRAISING AND THANKING GOD IS A SIN.THANK U JESUSCHRIST FOR ALL WHAT U HAVE DONE FOR US AMEN AND AMEN
God bless you for saying this!
Amen 🙏
Dr William Li is hands down one of the best health science communicators in the world. A master.
You do an excellent job of explaining all of this so we can actually understand it! Plus, your calming demeanor is such a gift and I appreciate it. I'm a fairly new subscriber and really finding your content helpful!
I agree. He's my favorite health person to watch. Actually he's the only one I watch now because he's so knowledgeable and breaks down everything to help us learn. He's been a blessing to me because I'm 72 and have some health issues. I do take his advice.
How about caffeine is not good for people who has osteoporosis. Have you picked up informations about it?
Great info for over all health and presented in an easy to understand manner. Thank you for sharing. Tom
I admire how calm he is. He's my favorite.
@@Dianah1952V V. 😊
I have suffered from migraines most of my life. Recently, I noticed that if I drink coffee when I feel a migraine coming on, it will either ease or melt away.
It may be because of low blood pressure? I started drinking coffee because of it around 22 and on doctor's recommendation.
Caffeine gives me a terrible headache
Drinking a cup of coffee before bed averted my night time migraines which helped me get through two years of university at age 65. However, eventually the positive effect seemed to wear off. I already drink 2 cups of coffee during the day. I’m going to try Dr Li’s advice and drink matcha tea before bed.
You are a great Doctor. I'm a patient in the Royal Cornwall Hospital and I'm pointing you out to the (Royal Asian Nurses) here. Good work Dr. William Li
I think adding a Summary would help viewers.
I had bought me some matcha tea. It really taste good very smooth. It's very expensive $34.00 for 30gm. 1 ounce. On the can said grown in Japan and it's organic. I really appreciate you.❤
I purchase it in organic from Home goods. Costco carries it likewise, they're less expensive there.
How many grams per cup?
On amazon The 1 that I bought Was $16 For 8 oz , Organic Matcha DNA is what it says on the container. There is a little scoop in it for serving size. We need way less than regular tea because it's ground down To a powder So you get all the benefits, No waste And no potentially bleached Or plastic Containing Bag so much healthier Overall It's pretty great stuff It has elthian in it which is It has L. theanine in it which is excellent for your brain
Costco has a great organic Japanese matcha
It’s 100% Japanese green tea powder.
It’s $19.00 for 350 Grams. It’s super delicious.
On the nutrition label, it states how many servings are in the bag. You can divide that out and realize that it isn't that expensive to drink.
Thank you sooo much for sharing this diagnostic insights . God bless you even more, Dr.William Li.🙏🏻
In the morning I drink at least 2 cups of black coffee with no sugar or milk added after that I drink green tea throughout the day
I really appreciate your videos. I learn a lot from them. They help to keep me on the right path.
Dr. Lee, I absolutely enjoy all your videos I have been watching you represent world beacon of hope and health wellness ! You deserve my total respect for your unselfishness and kindness giving to mankind what we really need especially now a time of difficulty for many and instability. Salute ...!!!👏🏻💓
It`s Dr. Li
Thanx !@@patrickmacisaac222
Love you, Dr. Li! Read Eat to Beat Disease last summer, and I just purchased Eat to Beat Your Diet. I’m sure it will be just as useful! Thanks for all your expertise, books and videos😊
You are correct doctor. Screen time before bed time always gives me trouble with sleep
Thank you Dr Lee for all of your lectures I respect you very much
You are sooo good Dr Li. Love to hear your great findings.
In addition to plastic water bottles and their shedding of plastic particulates....boiling water in a plastic jug / kettle is likely worse ! Use a glass or stainless steel one.
My nervous system is sympathetic. I have to drink coffee and green or macha tea before noon.
They give me a lot of energy. But I love the results.!👍👍
I really enjoy listening to your videos. You’re very knowledgeable and you give great advice! Thank you!!!
Thank you very much grateful indeed
Thank you Dr. Li ! 💙💙💙🙏😁
Yes, we need good explanation to know exactly what to do when in difficulty
Hi Dr. William , have A blessed day. Thank you for sharing and teaching . May God bless you richly always. 💖👍✌️
Thank you for the great advise and all the helpful content. Really good description of all of the bioactive compounds and their effects on the the body systems.
Thank you Dr Li for sharing very important video ❤❤
❤ you are amazing. Thank you.
Actually i always hear people say 1 cup of coffee a day is enough but i drink more than a cup and even in the evening but it doesn’t affect my sleep..
Thank you Doc for discussing more and more info about health care ❤.
Furthermore i think i also getting used drinking green tea before sleep..
God bless
Some people metabolize caffeine more quickly. There's a gene for it.
One of your most helpful posts, ever!
Thank you Dr Li
I love coffee. Thank you for the green light… now i Will enjoy it more.❤
I'm Italian : we usually drink coffee at breakfast or lunch not at dinner.
What does being Italian have to do with drinking coffee.. 😆
Well, drinking coffee is good BUT if you drink with milk & artificial sweeteners it may not be that beneficial. I know many ppl who drink coffee still have dementia. They may drink it wrongly. Only black coffee and organic has the benefit. Dr Li said drinking 2-5 cups not more. This is my opinion and observation.
@@stormeegarvin7190 it’s a privilege being Italian than Canadian and American. lol
@@stormeegarvin7190it’s the cultural thing to do, along with having a wine with food
I drink coffee to slow myself down as I’m ADHD
Thanks Dr Li .. great video
Thank you
Thank YOU❤.From Lisboa,Portugal
GRACIAS DR I LOVED YOUR VIDEO!!
Very knowledgeable ❤.
Thank you!
I like the way you deliver the important informations. Helpful and insightful indeed. Thank you very much.
Coffee and green tea make my heart beat fast even decaffeinated.
I have Afib so I wonder if decaf will do the same thing and also be helpful in some way.
Do you add sugar and cream to your coffee? I think you can take decaf coffee black and build up your tolerance over time. I think the benefits may outweigh your temporary discomfort of rapid heart rate (like exercise does to your body).
@@elizabethwhitten7732sa l
not everyone can tolerate it. Every person is different.
I as so happy to find you.
You make sense, please continue.
Thanks for sharing God bless❤
Very important information, thanks Dr 🙏
I love dancing I dance almost 5 to 6 days a week
Thank u Sir Dr William Li
Great use of metaphors to make the health science easier to process and apply. Thank you.
I don't drink water but I drink mainly green tea
I always like to listen to your advice. Thanks doctor
They are very valuable health information.
I wish decaffeinated tea and coffee got a little more attention in this video.
Thank you for another informative video! Really looking forward to learning about sleep hygiene!
Very good with bringing the circle back around to the topic twice :-).. Circle of Health
Thank you Dr Li for explaining the Coffee & Tea benefits 🙏🙏🙏
Dr Li, First I want to thank you for all the information you are giving on foods. Our main source of medicine rather than conventional.
Question, is it pure coffee beans, ground coffee or instant coffee. Is there a difference?
Should (1) grassfed butter, besides dairy milk/cream, and (2) coconut cream in coffee be avoided to maximize absorption of the bioactives in coffee?
Your so helpful Doctor Li 💕 Thank you for sharing! Your healing so many little things with your good advice! 🕊🙏🏻🧂😇🇺🇸💪☕️ blessings! California here! Am happy to hear about ☕️ coffee. LOL🤪
Thank you Dr godbless my good healt boday, every morning I dringking coffe, Doc coffee is good healt my boday? Thank you so much Dr, william
33:32, near impossible to get water out of a bottle nowadays due to the cost for producers to manufacturer it . But we can transfer it to a bottle soon as we buy it
Thanks for another great video Dr. Li! One note, as a person who studied botany, chard is not a Brassica but a chenopod - the beet family. I don't know if it has much in the way of sulfuraphanes, but they are good to eat!
I have listened to many of your youtube lectures. I have learned alot from you. I have enjoyed your recipes for sallads to combat cancer. Your face and voice are so familiar so I feel like I know you. But you do not know me. I realize this. Today I listened to this particular one and I have reason to question your authority. I have not partaken of coffee, tea, alcohol, nor additivet drugs for the last 39 years. It is related to my religion and I believe it is revelation from on high. I would be interested to discuss this further with you at some future time.
Autocorrect changed ”addictive” drugs
Coffee and green tea keep me awake all night.
Me too but I tried to stop caffeine intake after 3pm. It helped.
I had insomnia all my life until I got a 🐇. Protecting him from himself all day, cleaning up after him, etc. By the end of the day I hit the pillow at midnight and fall out till 6 am...plus he is bright, funny and a doll! I am wondering if the doctor has input on that! Lol!😆🐇
@@IMeMineWho you got a rabbit?
@@ThuLe-eh1xeIt’s an imaginary rabbit
@@ernestoregaldo what do you mean imaginary rabbit? How can you heal from insomnia?
Thank you 😊😊😊😊❤💙🇺🇸💙
Thank you Dr. William Li
Thank you doctor ❤️
Thank you. Such good common sense. 👏
I can't end my day with a cup of tea, impossible, I already don't sleep much and with even a little caffeine I'm awake 24 hours.
Thanks
Thanks for sharing your knowledge
What about people with hypothyroidism who are not meant to drink caffeine? I actually love green tea but was told not to drink caffeine...thankyou so much
The dr li club, maybe a comm base of persons who have used this system to return themselves or others to greater homeostasis tipping point foods a beet up beet .l have bought and given away copies of you books to create and help
Good work good practice and good health I have a useful system thankyou
Hey doc, why do internship overseers still think that a year of sleep deprivation is good for new doctors and their patients?
Eating dark chocolate also good having cafiene 🇵🇭🇺🇸
Dr Lee pl explain the best and worst ways to prepare cpffee
You got my bell at drink my coffee!
Dr. Li, is it also beneficial for my brain health if I drink unsweetened pure cacao & instead of putting sugar, I put a teaspoon of butter first thing in the morning?
Sir, coffee powder comes with chicori in different proportions (80-20, 70-30, 55-45), please kindly suggest which proportion is good for the purpose you have discussed, thanks !
Thanks 👍
Excelent, practical, usable information. Thank you so much Dr. Li. I have your book! One question, when you refer to salt...there´s salt, and there´s salt, as I have understood it. Comercial processed salt, thumbs down. Sea salt, Himalayan salt etc are full of a variety of beneficial minerals, much better for the body. What do you think?
Is decaf any good i am sensitive to caffeine
So no milk or cream in the coffee and obviously no sugar. I use a tablespoon of Carrie gold grass fed butter from Ireland . fresh ground organic coffee that I brew through a paper filter in a drip machine. I throw it in a blender and purée the butter and coffee it comes out frothy like a gourmet drink. So am I losing the benefits of coffee by putting butter in it?
Very informative, thank you! What are your thoughts on protein powder coffee drinks blended with oat or nut milks in the morning?
fresh newly brewed only drink it black no sugar just 1-2 cups/day not more.
it is an stimulant.
What's your opinion on dr. Georgia Ede about ketogenic diet for mental health ? She recommended carnivore diet. Thanks
I get tremors and hyper acidity when I drink coffee. Only tea for me.
I drink coffee every day ❤
What other beverage could I drink actually herbal tea or water? I guess I don’t drink coffee and I don’t drink black tea are there I do like peppermint tea I do like ginger, tea, etc. stuff like that just no black tea or coffee
Drinking coffee before breakfast however causes glucose spikes, recommended after food
Wait 2 hours in morning before coffee or tea - Should work
It doesn't to everyone, I don't have these effects. And I am hypoglycaemic.
Also, what about adding milk?
Doctor, then pls tell me why the neurologist asked to stop the coffee when my mom was diagnosed with dementia?
Hi Dr Li, I do not like the taste of coffee but I want to get over it . Does it need to be black , organic coffee?
Dr. Li, I am a new fan btw. :) Do you recommend to buy any particular type of tea? Do you recommend loose tea or tea in a bag? Whats your recommendation?
Thank you for your valuable information. QUESTION begs which type of coffee and which type coffee beans???
With A Fib, I cannot tolerate coffee, even too much chocolate can affect me. Any suggestions?
Is coffee good for high blood pressure
Does cold brewed iced coffee have the same effect?
Say Coffee one more time
All has to come with warning.
Coffee is good & before the advice is to check sensitivity to coffee & coffein.
Green tea interacts with opiates medications & recreational opiates & can cause serotonin syndrome.
Many people who are in pain taking opiates meds can take coffee, it is ok, feels good but green tea is different.
I learned some years ago that the green tea it can provoke anaemia, so I stopped drinking it. Don't know, even if that's true or not in the end.
❤U am a Tea drinker for years..
I Love chamomile tea for.my.nerve...
What can someone use instead of coffee since they are allergic to coffee
Great stuff! Got the book and new one !
I used drinking boiled
Water in an iron kettle. can it leads to excess iron deposit in the liver?
I have never been a coffee Drinker, and I put this to the test with 1 cup two three times a week..and i have to tell you.. unbelievable my brain fog gone.
really！👍
I can't drink coffee or tea, it makes me unable to sleep well at night
Same here, so I substitute a nice spice tea with cinnamon, cloves and ginger.