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.

Creamy Spinach Stuffed Salmon & Potatoes

June 12, 2025
Creamy Spinach Stuffed Salmon & Potatoes 2 servings | 35 minutes  INGREDIENTS 5 oz Potatoes (wedges) 1 tsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 2 tbsps Cream Cheese, Regular 2 tbsps Frozen Spinach (thawed, drained) 2 Garlic (clove, minced) 1/2 Lemon (juiced, zested) 12 ozs Salmon Fillet  METHOD Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Place the potatoes on the baking sheet and toss with oil, salt, and pepper. Transfer to the oven and bake for 20 minutes. Meanwhile, in a bowl, mix together the cream cheese, spinach, garlic, lemon juice, lemon zest, salt, and pepper. Using a sharp knife, slice down the middle of each piece of salmon, lengthwise. Make sure that your knife doesn't go all the way through. Stuff each fillet with the spinach mixture and season the fillets with salt and pepper. Place the salmon onto the same baking sheet as the potatoes. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide the salmon and potatoes between serving plates and enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to one stuffed salmon and one cup potatoes. More Flavor: Add parsley to the spinach mixture. Dairy-Free: Use cashew cream cheese instead.  Nutrition Facts ​  ​ Amount per serving ​  563 calories  40gs protein  43gs carb  26gs fat

Chicken Chowder

June 4, 2025
Chicken Chowder 3 servings | 35 minutes  INGREDIENTS 2 slices Bacon (sliced) 2 Yellow Potato (medium, chopped) 1 Leek (large, sliced) 1 Carrot (medium, diced) 2 stalks Celery (sliced) 2 Garlic (clove, chopped) 1 tbsp Thyme (fresh) 4 cups Chicken Broth, Low Sodium 12 ozs Chicken Breast, Cooked (shredded) 1/2 cup Whipping Cream (at room temperature)  METHOD Heat a large pot over medium heat. Once hot, add the bacon and cook for three to five minutes or until crisp. Set aside on paper towels, leaving the fat in the pot. Add the potatoes, leek, carrot, and the celery to the pan. Sauté over medium heat for five minutes. Stir in the garlic and thyme and add the broth. Bring to a boil, then reduce the heat and simmer, half-covered, for 15 minutes. Add the chicken and cook for three more minutes. Stir in the cream and allow it to heat through. Serve topped with bacon. Enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately two cups. More Flavor: Add salt and pepper to taste. Use turkey breast instead of chicken. Dairy-Free: Use coconut cream instead of whipping cream.   Nutrition Facts ​  ​ Amount per serving ​  342 calories  11g fat  26g carbs  33g protein

Turkish Eggs

May 29, 2025
TURKISH EGGS 2 Servings | 10 minutes INGREDIENTS 1 1/2 cups Greek yogurt 2 cloves garlic minced 1/4 teaspoon salt 1/4 teaspoon pepper 3 tablespoons vinegar 4 large eggs room temperature 2 tablespoons butter 1 teaspoon sweet paprika METHOD Combine the yogurt, garlic, salt, and pepper, and mix until combined. Bring a large saucepan of water to a boil. Once it begins to boil, reduce the heat to low and add the vinegar. Using a metallic spoon, give the water a stir in the center and, one at a time, break the eggs into them. Cook the eggs for 2-3 minutes, or until the whites are set. Using a large metal spoon, remove the eggs from the boiling water. In a small saucepan, add the butter and once melted, add the sweet paprika and whisk until combined. Divide the yogurt into two bowls, top with two eggs each, and drizzle the sweet paprika butter sauce over the top. NOTES TO STORE: I don’t recommend storing poached eggs as they’ll lose their runny yolks. Everything else can be stored in separate airtight containers in the fridge for up to one week. TO REHEAT: The butter can be warmed on the stovetop or in the microwave. Eggs should be poached freshly to order. Nutrition (Per Serving) Calories: 347kcal Carbohydrates: 8g Protein: 29g Fat: 22g Sodium: 578mg Potassium: 392mg Fiber: 0.5g Vitamin A: 1390IU Vitamin C: 1mg Calcium: 236mg Iron: 2mg
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