Kate.Ashley Nutrition

10/12/2021

Procrastination is the thief of time...

Trying to write an assignment (on nutrition) so inspiring myself by getting in a variety of veggies - made up recipe of miso sautéed mushrooms, spinach and tomatoes with poached eggs on sourdough 😋

30/05/2021

Everyone’s happy about our broth delivery from

Bone broth (or stock) has numerous anti-aging benefits so much so that an ancient proverb claims that ‘good broth can resurrect the dead’

broth is made up of meat or poultry bones with veg, herbs and spices and is an extremely nutrient dense elixir full of vitamins, minerals, collagen and amino acids - good for skin, hair nails, gut lining, immunity, liver detoxification, digestion and even injury recovery.

A cup of this stuff every few days is also cheaper than buying expensive supplements like collagen powders

It’s also cheaper to make it yourself, but if you don’t eat too much meat or you’re just feeling lazy, it’s always nice to have a good local and organic supplier to keep everyone healthy at home 🍖🧄🧅

21/11/2020

They call it ‘stairway to heaven’ 😬...they also say do something that challenges you every day - or in this case start a hike and the idea of turning back would be harder than carrying on!

That was definitely up there with one of the toughest physical and mental challenges I’ve ever done (in 14.5hrs!) but being surrounded by an epic team of friends (and strangers who miraculously appeared just when we needed them!) made it forever memorable - and against some odds, we made it!

19/10/2020

☀️Catching sunbeams ☀️

Some benefits of early morning sunrise hikes on our health:

*provides exposure to natural light (no sunglasses required) and supports our natural circadian rhythm - helping us to be alert in the day and sleepy at night - a natural diurnal rhythm that is fundamental to our overall health
*burns calories and trains our muscles to support our joints
*daily movement induces...daily movement 💩
*absorbs vitamin D - sunlight hits the skin and converts cholesterol into usable vit D, important for building bones and a robust immune system
*lowers blood pressure - sunlight on the skin produces nitric oxide which dilates blood vessels (you produce even more by nasal breathing instead of using the mouth!)
*walking alone or in a community helps to improve mood by releasing dopamine, serotonin (happy hormone) and later in the day, melatonin (sleepy hormone)
*rescuing a dog and then taking it for walks not only gives you a purpose, but makes doggies very happy! 🐶💕

11/10/2020

Ice ice babies 🥶🥶

Thank you to Benoit and and (for coming with me) for the coolest couple of hours yesterday!

There’s so much we already have or nature gives us to learn and take pleasure from - honestly never thought I’d have the mental ability to submerge in ice for over 6 minutes but by controlling the breath (using the .hofmethod) and rapping with vanilla ice 😆 we can control our mind from wanting to run away from the things that challenge us - fight or flight!
Cold therapy (like heat) has amazing physical and mental health benefits including reducing depression, anxiety whilst improving willpower, concentration and creativity to modulating the immune system, improving sleep, bettering sports performance and supports with a number of chronic health conditions - like autoimmunity, asthma, fibromyalgia.
What is there to lose? I’m going back again next week, who’s coming...?

30/09/2020

’Importance of Dietary Changes During the Coronavirus Pandemic: How to Upgrade Your Immune Response’

A balanced, adequate diet is required for the cells of the immune system in order to function optimally’
*
Time to give our immune system some love with some decent food, whole food and nothing but real food!
*
All the micronutrients (vitamins and minerals) that our bodies need to assist in the efficacy of the immune response (i.e. for defence and clearance of viral infections such as C-19) can come from a balanced and colourful diet rich in fruit, veg, protein, essential fatty acids and complex carbohydrates - the Mediterranean diet is a great example of this 🥗🍷

https://doi.org/10.3389/fpubh.2020.00476

30/09/2020

'A balanced, adequate diet is required for the cells of the immune system in order to function optimally'

Time to give our immune system some love with some decent food, whole food and nothing but real food!

All the micronutrients (vitamins and minerals) that our bodies need to assist in the efficacy of the immune response (i.e. for defence and clearance of viral infections such as C-19) can come from a balanced and colourful diet rich in fruit, veg, protein, essential fatty acids and complex carbohydrates - the Mediterranean diet is a great example of this

The new coronavirus pandemic continues to spread causing further public health, social, and economic issues. The disparities in the rates of death between countries poses questions about the importance of lifestyle habits and the immune status of populations. An exploration of dietary habits and COV...

23/08/2020

The eat well guide...🦑

Good food, good rosé and best friends, it was worth the wait!

06/08/2020

‘All disease starts in the gut’ (Hippocrates ~ 2000yrs ago)
🧠

The role of the gut (and what goes into it) and it’s implication in health and disease is a complex but growing field of research.
🧠
In relation to neurological health, the gut is also known as the ‘second brain’ and this new research may indeed show plausible association to why
🧠
In people with Alzheimer’s, a protein called Beta-amyloid plaque builds up in the brain (one of the causes of the Alzheimer’s pathology - ie memory loss) and these same deposits have been found in patients who have died of the condition
🧠
When researchers tested the hypothesis - in mice (that maybe the beta-amyloid originated in the gut), indeed the protein migrated up the vagus nerve, into the brain causing memory loss problems, reminiscent of Alzheimer’s - just one year later.
🧠
For now this is just a hypothesis, but as Alzheimer’s is now one of the most common conditions associated with the ‘disease’ of aging with a new case globally every 3 seconds. The onset of the condition starts as early as our 40’s before we even notice symptoms (avg age of diagnosis is 71 in US) so in order to prevent or delay it, there are many lifestyle interventions to support brain health:
*Sleep
*Exercise
*Mental stimulation (learning new things)
*low inflammatory/Mediterranean diet
*manage stress
*reduce/stop alcohol and smoking

Journal reference: The Journal of Physiology, DOI: 10.1113/JP279919

23/07/2020

85m of swimming heaven , all to myself 🏊‍♀️💧🙌

12/07/2020

Throwback to when holidays were a thing; Mykonos, this time 2 years ago....
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A table of my favourite things - books about nutrition (esp fasting) and nutrition itself - the Mediterranean kind - taramasalata, fresh fish, bread, veggies and real local wine (backgammon and out of shot)

🍷 🐠 🍅 🥖 🦞☀️🥗

09/07/2020

I love that there is so much love and evidence for the benefits of sourdough!
so many people deprive themselves of bread (which in my opinion is one of the best inventions ever!) because of IBS symptoms or gluten sensitivity - but a long fermented sourdough is partially digested (by its bacteria - the good stuff!) so by the time it reaches our digestive tracts, the usual work of mastication has already begun. it just goes to show that traditional and lovingly prepared food may not be so bad for us - and instead the industrially produced bread that we grew up eating may be to blame. *not for coeliacs!