January 6, 2022

Bulletin 104 Health Topic

BRAIN REPAIR

The brain has its own waste removal system which is similar to the bodies lymphatic system called the Glymphatic system.


When we fall into a deep sleep, the hippocampus part of the brain will shrink by 200%. This leaves room for cerebral spinal fluid to wash beta-amyloid and other metabolic waste out of the brain.


This happens during the deep non rem sleep cycle which is the early stage of sleeping. It’s important not to wake up or disrupt this process as it will affect how much fluid is released into the brain cavity.


The Glymphatic system operates most efficiently when the body is horizontal. Falling asleep or dozing off upright will severely limit the release of spinal fluid.


For optimal results sleeping on your side with legs slightly raised will increase the Glymphatic wash process.


Zone 2 training, where you are training at a low-level heart rate (being able to talk but not sing) has also been shown to support the Glymphatic system.


This can be done on a stationary bike or cross-trainer for 45mins to an hour, 3 times per week.


You will also get the added benefit of making your mitochondria more efficient in utilising fat oxidisation for energy.


Each night if you are not getting enough sleep the waste product (beta-amyloid) accumulates, leading over time the risk of Alzheimer’s Disease.

Beef Bulgogi Bowl

By Zina Stone • October 16, 2025
Ingredients Bulgogi: 2 medium sirloin steaks 2 tbs p dark soy sauce 2 tbsp gochujang paste 1 thumb-sized piece of ginger peeled and minced 2 tbsp light brown sugar 2 tbsp rice wine 2 garlic cloves peeled and minced ½ tsp black pepper 1 grated sweet apple* no need to peel 1 tbsp toasted sesame oil 2 tbsp vegetable oil Salad: 120 g (2/3 cup) dry quinoa 1 chicken or vegetable stock cube crumbled 100 g (approx 3 cups) baby salad leaves seeds from half a pomegranate half a cucumber cut into ribbons using a potato peeler 1 red bell pepper deseeded and sliced 1 ripe mango peeled and chopped into small chunks 1 jalapeno chilli thinly sliced 3 radishes thinly sliced 1 tsp sesame seeds I used a mixture of black and white sesame seeds 2 spring onions scallions, sliced into thin strips Instructions Place the sirloin steaks in the freezer for 30 minutes to firm up slightly, then slice thinly against the grain using a sharp knife. Place the sliced steak into a large bowl and add all of the bulgogi ingredients except for the vegetable oil. Mix together thoroughly, then cover with clingfilm and place in the refrigerator for 3-4 hours to marinate. Cook the quinoa as per the pack instructions, along with the crumbled stock cube (for extra flavour). Leave to cool slightly and fluff with a fork. Once the steak has marinated, heat the vegetable oil in a large frying pan on a high heat. Scoop out the steak using a slotted spoon, allow any excess sauce to drip off, then fry the steak in the hot oil. Use a set of tongs to separate the steak sliced during cooking, and cook on a high heat until cooked through and slightly charred. Remove from the heat. Arrange the salad leaves between three bowls and top with the cooked quinoa. Sprinkle the pomegranate seeds on top of the quinoa. Arrange the cucumber, bell pepper slices, mango, jalapeno slices, and radishes in the bowls. Divide the bulgogi between the bowls and sprinkle on the sesame seeds. Top with the spring onions and serve. Nutrition Calories: 632kcal | Carbohydrates: 60g | Protein: 42g | Fat: 24g | Saturated Fat: 11g | Cholesterol: 92mg | Sodium: 1096mg | Fiber: 6g | Sugar: 25g Prep Time: 20minutes Cook Time: 10minutes | Total Time: 30 minutes | Servings: 3

Freedom Bulletin #301

By Zina Stone • October 15, 2025
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Grilled Chicken - Quinoa & Veggies

By Zina Stone • October 9, 2025
This grilled chicken and quinoa bowl delivers lean protein from juicy chicken breast and protein-rich quinoa, paired with colorful vegetables. It's a satisfying, nutrient-dense option that supports muscle recovery and growth.