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.

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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