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.

Lettuce Leaf Tacos

By Zina Stone • February 20, 2025
LETTUCE LEAF TACOS  Prep Time 20 mins | Cook Time 20 min 4 serves INGREDIENTS 1 green bell pepper, chopped 1 yellow onion, chopped 2 tablespoons olive oil 2 tablespoons chicken stock (Optional) 1 pound ground beef 3 tablespoons taco seasoning 2 large roma (plum) tomatoes, chopped ½ teaspoon salt 1 (8 ounce) package shredded Cheddar cheese 12 large romaine lettuce leaves METHOD Cook and stir green bell pepper and yellow onion in a skillet over medium heat with olive oil and chicken broth until onion is translucent, about 5 minutes. Place ground beef in a separate skillet over medium heat. Cook and stir with taco seasoning until beef is browned and crumbly, 5 to 8 minutes. Drain excess grease. Sprinkle tomatoes with salt in a bowl. Place Cheddar cheese into a separate bowl. Fill each lettuce leaf with about 2 tablespoons beef filling; top with 1 to 2 teaspoons green pepper mixture, tomato, and about 1 1/2 tablespoons Cheddar cheese. NOTES Measurements are approximate and can be adjusted to your taste. All ingredients can be customized to your preferred taco toppings. This could also work especially well with iceberg lettuce. NUTRITION FACTS (per serving) 550 Calories 39g Fat 14g Carbs 35g Protein

Mushroom & Chive Omelette

By Zina Stone • February 12, 2025
 Mushroom & Chive Omelette 1 serving | 15 minutes INGREDIENTS 1 tbsp Butter (divided) 2 cups Mushrooms (sliced) 1 tbsp Chives (chopped) 4 Egg METHOD Heat half of the butter in a pan over medium heat. Add the mushrooms and cook for five to seven minutes until the mushrooms have softened. Add the chives and transfer to a plate to set aside. Whisk the eggs in a small bowl. Heat the remaining butter in the pan. Add the eggs and cook until almost set. Place the mushrooms on one half of the omelette and fold the other half over top. Remove from heat and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Dairy-Free: Use oil instead of butter. Additional Toppings: Add cheese and/or fresh herbs. Make it Fluffy: For a fluffier omelette, whisk the eggs with milk or water. More Veggies: Add spinach or kale. More Flavor: Add garlic, onions, red pepper flakes, hot sauce, and/or salt. Nutrition Facts ​ ( Amount per serving ​) 431 calories 31g fat 8g carbs 2g fiber 5g sugar 31g protein 775mg cholesterol 295mg sodium 5mg iron

Egg & Chorizo Wraps

By Zina Stone • February 6, 2025
Egg & Chorizo Wraps 2 servings | 15 minutes INGREDIENTS 6 ozs Chorizo (casing removed) 4 Egg 2 ozs Cheddar Cheese (shredded) 2 Brown Rice Tortilla 2 tbsps Cilantro (roughly chopped, optional) METHOD In a large cast-iron skillet over medium heat, add the chorizo and break it apart until crumbled. Cook for about seven to nine minutes, until cooked through. Remove with a slotted spoon, set aside, and lightly wipe out the skillet with a paper towel. In a small bowl, whisk the eggs and add the cheese. In the same pan over medium heat, add the egg mixture and cook, stirring often with a spatula until fluffy and cooked to your liking. Divide the egg mixture into the tortillas and top with chorizo and cilantro. Enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one tortilla. Dairy-Free: Omit the cheese or use nutritional yeast or dairy-free cheese instead. Additional Toppings: Salsa, avocado, black beans, onions, tomatoes, and/or bell peppers. Nutrition Facts ​ ​( Amount per serving ​) 538 calories 27g fat 38g carbs 5g fiber 5g sugar 32g protein 399mg cholesterol 686mg sodium 5mg iron
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