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.

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

Freedom Bulletin #306

By Zina Stone • November 27, 2025
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Salmon & Quinoa Bowls with Green Beans, Olives & Feta

By Zina Stone • November 13, 2025
Ingredients 450g salmon fillet ½ teaspoon salt, divided ¼ teaspoon ground pepper 30g string beans (green, yellow, or a mix), trimmed and cut into 1-inch pieces 1 ¾ cups water ¾ cup quinoa (red, white, or tricolored), rinsed 3 tablespoons lemon juice 2 tablespoons olive oil 1 clove garlic, minced 2 teaspoons chopped fresh oregano, plus more for garnish, or 1/2 tsp. dried 1 medium tomato, seeded and chopped ¼ cup crumbled feta cheese ¼ cup pitted Kalamata olives, halved or sliced Instructions Preheat oven to 400 degrees F. Line a large baking sheet with foil. Place salmon filet on the prepared baking sheet and sprinkle with 1/8 tsp. salt and pepper. Bake until the salmon is no longer opaque in the center and flakes easily with a fork, 20 to 25 minutes. Let rest for 5 minutes, then flake the salmon into bite-size pieces (discard the skin). Meanwhile, bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Add 8 ounces beans; cover and cook until tender-crisp, about 5 minutes. Rinse the beans under cold water, drain well, and set aside. Combine 1 ¾ water, ¾ quinoa, and 1/8 tsp. salt in the saucepan; bring to a boil. Reduce heat to low, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Whisk 3 tablespoons lemon juice, 2 tablespoons oil, 1 clove minced garlic, 2 teaspoons chopped oregano, and the remaining 1/4 tsp. salt in a small bowl. To serve, divide the quinoa among 4 dinner bowls. Arrange the salmon, beans, tomato, feta, and olives over the quinoa. Drizzle with the dressing and garnish with more fresh oregano, if desired. Nutrition and Cooking Times Serves: 4 | Prep time: 30 minutes | Cook time: 15 minutes | Total time: 45 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g