August 3, 2020

Sleep

 

A lack of sleep is one of the most significant lifestyle factors that determines your risk of Alzheimer’s.

The brain has its own waste removal system which is similar to the body’s 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 out of the brain.

Basically cleaning all the waste out from the brain.

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

Sleep deprivation can reduce your natural cancer killer cells by 70%. These cells are responsible for identifying and destroying malignant cancer cells throughout the body.

This is why the World Health Organisation has classified nightshift as a probable carcinogen.

When entering into the early stages of sleep our brain neurons are still buzzing from the daily activities.

If you can imagine the similarity of the pre game noise at a soccer match when everyone is talking to the person next to them. It creates a disjointed buzz around the ground.

When we enter into a deep sleep (N-REM) our neurons start to synchronize and communicate with each other. Imagine the 90 000 soccer crowd synchronizing and singing during the match.

During this communication period, the brain starts storing the day’s information, like hitting the save button on your memories, its storing knowledge.

If you sleep well you will eat well. Depriving yourself of sleep will increase the hunger hormone ghrelin and decrease the full hormone leptin. This makes us crave sugary carbohydrates. We become hyperinsulinemia and start holding onto body fat.

Strength, stamina, and motivation to exercise all decline with a lack of sleep.

  • increases risk of Alzheimer’s
  • Affects your immune system
  • Impairs your learning and memory
  • Increases risk of cardiovascular disease
  • Increases risk of cancer
  • Contributes to depression and anxiety
  • Can lead to insulin resistance and weight gain.

Preparing yourself for sleep, try to go to bed and get up at the same time every day

  • Don’t eat 3hrs before bedtime
  • Keep off electronic devices 1hr before bedtime
  • Keep all electronic devices out of room
  • Try to make your room as dark as possible.

If awake in the middle of the night get up and read in another room until sleepy.

Honey Lime Chicken and Avocado Rice Stack

By Zina Stone • December 4, 2025
Ingredients 2 tbsp honey Juice and zest of 1 lime 1 tbsp olive oil 1 lb boneless skinless chicken, cubed 1 garlic clove, minced Salt & pepper, to taste 2 cups cooked rice (white or brown) 1 tbsp lime juice 1 tbsp chopped cilantro (optional) 1–2 ripe avocados, mashed Juice of ½ lime Salt & pepper, to taste Instructions Step 1 Marinate the chicken In a medium bowl, whisk together the honey, lime juice and zest, olive oil, garlic, salt, and pepper. Add in the cubed chicken. Toss to coat. Cover and refrigerate for 15–30 minutes. Step 2 Cook it golden Heat your best skillet for cooking chicken over medium-high. Sear the chicken without stirring for 2–3 minutes, then cook through, about 6–8 minutes total. Temp should hit 165°F. Step 3 Brighten the rice Fluff the warm rice with a fork. Stir in lime juice, salt, and cilantro if you like. Keep it fresh, not heavy. Step 4 Smash the avocados In a bowl, mash the avocados with lime juice, salt, and pepper. Don’t overdo it you want texture. Think creamy with little bites left in. Step 5 Stack it tall Place a ramekin or ring mold on the plate. Spoon in a layer of rice, then avocado, then the honey lime chicken. Press gently, lift the mold. A little tower of joy. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 15 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 420kcal | Protein: 32g | Fat: 18g | Carbohydrates: 32g

Freedom Bulletin #307

By Zina Stone • December 4, 2025
In this bulletin...

Healthy one-pan piri piri chicken

By Zina Stone • November 27, 2025
Ingredients 1 tsp smoked paprika 1 tsp ground cumin 1 tsp dried oregano leaves 1/4 tsp dried c hilli flakes 2 (about 500g) chicken breast fillets, halved horizontally 1 tbsp extra virgin olive oil 2 small zucchini, sliced 175g mini capsicums, deseeded, halved 1 tbsp no-added-salt tomato paste 400g can cherry tomatoes 2 tsp white balsamic condiment 140g (2/3 cup) wholemeal couscous 160ml (2⁄3 cup) boiling water 250g green beans, steamed, halved lengthways Lime wedges, to serve Instructions Step 1 Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken. Step 2 Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate. Step 3 Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through. Step 4 Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g