December 23, 2023
Freedom Bulletin #208
In this bulletin...
We list 12 RULES FOR A HEALTHY CHRISTMAS 🎄
1. Incidental Exercise
Keeping the metabolic motor running. Walking, climbing stairs, gardening, or any type of daily movement. Not only will it aid in repairing your body it will utilise fat cells for energy. Non-exercise activity thermogenesis (NEAT) can burn over 2000 calories per day.
2. Hydration
1 alcoholic drink, 1 water….1 alcoholic drink, 1 water. Always a glass of water before bedtime and throughout the day.
3. Zinc
Take zinc if you drink.. whether it is supplementation, nuts & seeds, red meat, oysters, or dark chocolate. Great for liver support and the immune system...

Ingredients 1 large sweet potato, peeled, cut into 1/2" cubes 1 large red onion, finely chopped 3 Tbsp. extra-virgin olive oil, divided Kosher salt Freshly ground black pepper 2 (6- to 8-oz.) boneless, skinless chicken breasts 1/2 tsp. garlic powder 1/2 tsp. ground ginger 1 small garlic clove, finely chopped 1 lime, juiced 2 Tbsp. creamy peanut butter 1 Tbsp. honey 1 Tbsp. reduced-sodium soy sauce 1 Tbsp. toasted sesame oil 4 cups cooked brown rice 1 avocado, thinly sliced 2 cups baby spinach 1 Tbsp. finely chopped fresh cilantro 1 tsp. toasted sesame seeds
Ingredients 1 ½ tbs p sesame oil 1 tbsp low-salt soy sauce thumb-sized piece ginger grated 1 garlic clove crushed 1 tsp honey 2 sweet potatoes scrubbed and cut into wedges 1 lime cut into wedges 2 salmon fillets 250g purple sprouting broccoli 1 tbsp sesame seeds 1 red chilli thinly sliced (deseeded if you don't like it too hot)
Ingredients 250g extra lean ground beef 250g firm tofu, drained and crumbled 1/4 tsp sea salt, divided 1 cup matchstick carrots 1 cup broccoli, chopped into small florets 4 green onions, chopped (plus extra for garnish) 1 garlic clove, minced 1 tbsp fresh ginger, grated 4 cups napa cabbage, finely sliced 2 tbsp coconut aminos 1 tbsp apple cider vinegar 1 tsp sesame oil (optional, for extra flavour)