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Ashleigh Nicole

As a former executive chef with a culinary degree, I have experience cooking for many diets. Your expertise in nutrition and holistic natural applications make you a valuable asset to the industry. By combining your culinary skills with your knowledge of nutrition and mental health, you are able to create innovative solutions that address the needs of the whole person.
Social Psychology
Wellness Coaching
Body Modification
Ethical
Feelgood Techniques
About Ashleigh Nicole

As a former executive chef with a culinary degree, I have experience cooking for many diets. Your expertise in nutrition and holistic natural applications make you a valuable asset to the industry. By combining your culinary skills with your knowledge of nutrition and mental health, you are able to create innovative solutions that address the needs of the whole person.

5 years of practice
On Core Spirit since March 2023
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Articles
Ashleigh Nicole
Sip from the Fountain of Youth: Recipes and Foods to Combat the Signs of Aging

Indulge in these Delicious Dishes Packed with Anti-Aging Nutrients to Turn Back the Clock

As we age, our body undergoes various changes that can impact our health and well-being. One of the most visible signs of aging is the appearance of wrinkles, fine lines, and age spots on our skin. While there is no way to turn back the clock and stop the aging process altogether, there are certain foods that can help slow down the aging process and keep us looking and feeling younger for longer. In this article, we will explore some of the best anti-aging foods and share some simple recipes and snacks that you can make with them.

Blueberries

Blueberries are one of the most antioxidant-rich fruits out there. They contain high levels of anthocyanins, which are compounds that protect the skin from damage caused by free radicals. Blueberries are also a good source of vitamin C, which helps to boost collagen production and keep the skin looking firm and youthful.

Recipe idea

Blueberry smoothie bowl. Blend frozen blueberries with banana, almond milk, and a scoop of protein powder. Top with sliced almonds and a drizzle of honey.

Avocado

Avocados are packed with healthy fats that help to keep the skin moisturized and supple. They also contain vitamin E, which is an important antioxidant that helps to protect the skin from damage caused by the sun and environmental toxins.

Recipe idea

Avocado toast. Mash half an avocado and spread it on whole-grain toast. Top with sliced tomatoes and a sprinkle of sea salt.

Spinach

Spinach is a leafy green vegetable that is rich in antioxidants, vitamins, and minerals. It contains lutein and zeaxanthin, which are carotenoids that help to protect the eyes from age-related damage. Spinach is also a good source of vitamin K, which helps to promote healthy bones.

Recipe idea

Spinach and feta omelet. Whisk together eggs, milk, and chopped spinach. Cook in a non-stick pan and top with crumbled feta cheese.

Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids. These healthy fats help to reduce inflammation in the body and keep the skin looking plump and youthful. Salmon is also a good source of vitamin D, which helps to support bone health.

Recipe idea

Grilled salmon with lemon and herbs. Marinate salmon fillets in lemon juice, olive oil, and herbs. Grill or bake until cooked through.

Sweet potatoes

Sweet potatoes are root vegetables that are rich in beta-carotene, which is a type of antioxidant that helps to protect the skin from damage caused by UV rays. They are also a good source of vitamin C, which helps to boost collagen production.

Recipe idea

Sweet potato fries. Cut sweet potatoes into thin strips and toss with olive oil and sea salt. Bake in the oven until crispy.

Green tea

Green tea is a type of tea that is rich in antioxidants called catechins. These compounds help to protect the skin from damage caused by free radicals and UV rays. Green tea is also a good source of caffeine, which can help to boost energy and mental clarity.

Recipe idea

Iced green tea. Steep green tea bags in hot water and let them cool. Add ice and a slice of lemon for a refreshing drink.

Nuts

Nuts are a good source of healthy fats, protein, and fiber. They also contain vitamin E, which is an important antioxidant that helps to protect the skin from damage. Walnuts, in particular, are a good source of omega-3 fatty acids.

Recipe idea

Trail mix. Combine your favorite nuts, dried fruit, and dark chocolate chips for a healthy snack.

Greek yogurt

Greek yogurt is a good source of protein, which helps to keep the skin looking firm and toned. It also contains probiotics, which are beneficial bacteria that help to support gut health and boost the immune system. Greek yogurt is also a good source of calcium, which is important for maintaining healthy bones.

Recipe idea

Greek yogurt parfait. Layer Greek yogurt with sliced fruit and granola for a healthy and filling breakfast or snack.

Turmeric

Turmeric is a spice that is rich in curcumin, which is a powerful antioxidant and anti-inflammatory compound. It helps to protect the skin from damage caused by free radicals, and can also improve cognitive function and reduce the risk of chronic diseases.

Recipe idea

Turmeric latte. Mix turmeric powder, cinnamon, and honey with hot milk for a warming and healthy drink.

Dark chocolate

Dark chocolate is a good source of antioxidants and flavonoids, which help to protect the skin from damage and improve circulation. It also contains caffeine and theobromine, which can help to boost energy and improve mood.

Recipe idea

Dark chocolate-covered strawberries. Melt dark chocolate in a double boiler and dip strawberries into the chocolate. Let them cool and enjoy them as a sweet and healthy treat.

Incorporating these anti-aging foods into your diet can help to slow down the aging process and keep you looking and feeling younger for longer. Try incorporating these simple recipes and snacks into your routine to reap the benefits of these powerful foods.

It is important to note that while these foods can have a positive impact on our health and help slow down the aging process, they should be consumed as part of a balanced and varied diet. Additionally, it is important to incorporate other healthy lifestyle habits, such as regular exercise, stress management, and getting enough sleep, to further support overall health and well-being.

When selecting these anti-aging foods, it is also essential to choose high-quality and organic options whenever possible. This can help to reduce exposure to harmful chemicals and toxins that can have a negative impact on our health.

As we have seen, incorporating these anti-aging foods into your diet can help to promote healthy aging and keep you looking and feeling your best. Whether you enjoy them in simple recipes and snacks or more complex dishes, these foods offer a range of benefits that can support overall health and well-being. So next time you're at the grocery store, be sure to pick up some of these anti-aging foods to add to your diet.

Ashleigh Nicole
The Science Behind Mindfulness: How it Promotes Mental and Physical Well-being

Exploring the Growing Body of Research on the Benefits of Mindfulness for Health and Happiness

Mindfulness has become a buzzword in recent years, with many people turning to this practice as a way to reduce stress, improve focus, and increase overall well-being. But what is mindfulness, and how does it work? In this article, we'll explore the science behind mindfulness, and why this practice has become so popular in recent years.

What is Mindfulness?

First, let's define what we mean by mindfulness. According to the American Psychological Association, mindfulness is "a moment-to-moment awareness of one's experience without judgment." In other words, it involves paying attention to the present moment, and accepting it without trying to change or analyze it.

Where Did It Come From?

The roots of mindfulness can be traced back to ancient Buddhist teachings, but in recent years, it has become increasingly popular in the Western world. This is due in part to the growing body of scientific research that has demonstrated the many benefits of mindfulness.

Benefit of Mindfulness

One of the key benefits of mindfulness is its ability to reduce stress. When we practice mindfulness, we focus our attention on the present moment, rather than worrying about the future or dwelling on the past. This can help to reduce feelings of anxiety and overwhelm, and promote a sense of calm and relaxation.

In fact, a study published in the journal Mindfulness found that participants who completed an eight-week mindfulness-based stress reduction program reported significantly lower levels of stress, anxiety, and depression than those in a control group. Another study published in the journal Social Cognitive and Affective Neuroscience found that mindfulness meditation can help to reduce activity in the amygdala, the part of the brain that is responsible for the "fight or flight" response to stress.

But the benefits of mindfulness go beyond just reducing stress. Research has also shown that mindfulness can improve cognitive function and increase focus. For example, a study published in the journal Frontiers in Human Neuroscience found that just 10 minutes of mindfulness meditation can improve cognitive control and increase attention span.

Furthermore, mindfulness has been shown to have physical benefits as well. A study published in the journal Psychoneuroendocrinology found that mindfulness meditation can reduce inflammation in the body, which is associated with a wide range of health problems, including heart disease, diabetes, and cancer.

So How Does Mindfulness Work?

One theory is that it works by changing the structure and function of the brain. Research has shown that regular mindfulness practice can increase activity in the prefrontal cortex, the part of the brain that is responsible for executive function, decision-making, and emotional regulation.

In addition, mindfulness has been shown to increase activity in the hippocampus, the part of the brain that is responsible for learning and memory. This may explain why mindfulness has been shown to improve cognitive function and increase focus.

But perhaps the most important aspect of mindfulness is its ability to increase self-awareness and promote emotional regulation. By paying attention to the present moment without judgment, we become more aware of our thoughts, emotions, and physical sensations. This increased awareness can help us to identify negative thought patterns and emotional triggers, and develop more positive coping mechanisms.

Overall, the science behind mindfulness is still in its early stages, but the evidence so far suggests that it can have a wide range of benefits for both physical and mental health. Whether you're new to mindfulness or have been practicing for years, there are many resources available to help you incorporate this practice into your daily routine.

Some helpful resources for learning more about mindfulness include the books "Full Catastrophe Living" by Jon Kabat-Zinn and "The Mindful Way Through Depression" by Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn. I, myself, offer an online class that can guide you through a mindfulness meditation 15 minute exercise, and there are many smartphone apps including Headspace, Calm, and Insight Timer.

Conclusion

The science behind mindfulness suggests that this practice has the potential to offer a wide range of benefits, from reducing stress and anxiety to improving cognitive function and physical health. By incorporating mindfulness into our daily lives, we can cultivate a greater sense of self-awareness and emotional regulation, and improve our overall well-being.

So why not give mindfulness a try? Whether you have a few minutes or a few hours to spare, there are many ways to incorporate this practice into your daily routine. Whether it's through my guided meditation or simply taking a few moments to pay attention to your breath, the benefits of mindfulness are available to anyone who is willing to give it a try.

Sources:

American Psychological Association. (2012). What is mindfulness?
https://www.apa.org/monitor/2012/07-08/ce-corner

Carlson, L. E., & Garland, S. N. (2005). Impact of mindfulness-based stress reduction (MBSR) on sleep, mood, stress and fatigue symptoms in cancer outpatients. International Journal of Behavioral Medicine, 12(4), 278-285.

Goldin, P. R., & Gross, J. J. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion, 10(1), 83-91.

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Ashleigh Nicoleβ€’9mo

New article Sip from the Fountain of Youth: Recipes and Foods to Combat the Signs of Aging already available! corespirit.com/articles/sip-from-the-fountain…

Ashleigh Nicoleβ€’11mo

New event Collective Positivity's Weekly Mindful Meditations already available! corespirit.com/services/collective-positivity…

Ashleigh Nicoleβ€’11mo

New article The Science Behind Mindfulness: How it Promotes Mental and Physical Well-being already available! corespirit.com/articles/the-science-behind-mi…