3 cups cooked lentils 3 cups cooked black beans 1 cup cooked rice 1 cup raw oats 1/2 cup ketchup 1/2 cup dried/minced onions 2 tsp smoked paprika
Mash ingredients together with potato masher, until desired consistency is reached (need to be able to form into patties). Form mixture into patties, and place on cookie sheet. Cover and place in refrigerator, for at least an hour (over night is best) Chill and grill!
Ingredients 2 cups finely chopped red onions 1 cup finely chopped celery 1 cup finely chopped green bell pepper 1 cup chopped red bell pepper 12 small cloves garlic, minced 2 tablespoons mild chili powder, or to taste 1 tablespoon sweet paprika 2 teaspoons ground cumin 2 15-oz. cans diced tomatoes, undrained, or 3 cups chopped fresh tomatoes 2 cups fresh or frozen blueberries 2 15-oz. cans kidney beans, rinsed and drained (3 cups) ¼ cup finely chopped fresh cilantro 2 tablespoons lemon juice ½ teaspoon sea salt
Instructions In a large pot combine the first eight ingredients (through cumin) and ½ cup water. Cook over medium 15 minutes or until onions are tender, stirring occasionally. Add tomatoes and 1½ cups of the blueberries. Cook 15 minutes more.
Transfer 2 cups of the chili to a blender; let cool. Cover and blend until smooth. Return mixture to the pot. Stir in beans, half of the cilantro, the lemon juice, and salt.
Bring to boiling; reduce heat. Simmer 5 minutes.
Top servings with the remaining blueberries and cilantro.
Cardiologists and neuroscientists studying the “Blue Zone” in Okinawa have investigated how long-term lateral (side) sleeping promotes glymphatic clearance, the brain’s overnight waste-clearance system. This practice aids in flushing out neurotoxic proteins, potentially lowering stroke risk and supporting the exceptional longevity found in the region.
The connections between sleeping posture, the glymphatic system, and stroke admission data break down as follows:🌟
The Glymphatic ConnectionThe glymphatic system is a network that pumps cerebrospinal fluid through brain tissue to wash away metabolic waste (such as amyloid-beta) while you sleep.
Lateral Efficiency: Studies on animal models utilizing dynamic contrast MRI have shown that the lateral (side) sleeping position is the most efficient for maximizing clearance, compared to the supine (back) or prone (stomach) positions.
Vascular Flow: Sleeping on either the right or left side reduces pressure on internal jugular veins, optimizing blood and fluid outflow from the brain.🧠
Okinawan Centenarians & Stroke DataResearchers have continually studied Japanese centenarians in Okinawa Prefecture—a region famous for its high concentration of people living past 100.Lowered Stroke Prevalence: Clinical surveys indicate that despite the rapid westernization of diets, robust centenarians and supercentenarians in Okinawa have maintained a relatively low lifetime prevalence of stroke and coronary heart disease.
The Importance of Posture:
While longevity is multifactorial (encompassing diet, exercise, and genetics), lifestyle habits—including the tendency to sleep laterally—have been closely linked by researchers to the preservation of cognitive function and lower rates of neurodegenerative disease.
Risk Factors: Stroke admission data in the region consistently points to hypertension as the most critical independent risk factor for stroke in these long-lived populations, underscoring the necessity of healthy cardiovascular circulation during sleep.💡
What Clinical Studies Say
Data surrounding sleep posture and stroke incidence highlights that sleeping flat on the back or stomach may restrict cerebral circulation, increase intracranial pressure, and exacerbate sleep apnea. Conversely, right or left lateral sleep positions help:
Maximize the brain’s “drainage” efficiency.
Reduce apneas and breathing blockages that trigger dangerous overnight blood pressure surges.
Facilitate better clearance of metabolic debris, protecting against vascular dementia.
