February 5, 2026
Freedom Bulletin 316
In this bulletin we discuss Sauna's. . .
The health benefits of Saunas and sweat lodgers have been known and used throughout the ages dating as far back to the ancient Greeks.
Frequent sauna use promotes longevity, as it has been shown to support growth hormone whilst decreasing the onset of age related diseases such as cancer and heart disease.
Sauna use increases HEAT SHOCK PROTEINS (HSP).
H.S.P increase under stressful conditions like exercising, fasting and heat stress.
They play a major role in respiratory health( fewer colds and flu symptoms), relief from chronic pain, increased muscle recovery, prevention of cell damage and assist injury repair.
Saunas are also very good for the brain.
Follow the link to read the full bulletin. . .
Ingredients 2 tins sardines (in extra virgin olive oil) 1 tbsp olive oil 1 small onion, diced 3 cloves garlic, minced 1 zucchini, chopped 1 eggplant, diced (optional but great for depth) 1 red capsicum, sliced 1 can (400g) crushed tomatoes 1 tbsp tomato paste 1 tsp paprika 1 tsp cumin ½ tsp chilli flakes (optional) Salt & pepper 3–4 eggs Fresh parsley or dill Optional: Salmon chunks, prawns, feta cheese, olives
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates