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I
am no longer in nutrition/coaching/massage business but, despite being
injured right now, my passion for health and taking care of our bodies still
remains. Whether you are ill, injured, new to exercise or simply trying to
learn more if there is anything I can do to help then please feel free to email
me. My approach is definitely towards the natural, health-longevity,
spiritual side....but I always believe we each make our own choices, listen to
our own inner guides and do what's best for OUR bodies. I've
listed below some of the articles I wrote -- and will continue to write as time
allows -- to hopefully help guide or inspire. Since information changes
all of the time I'd appreciate feedback on any blatant (to you at least) errors
so I can correct them and not misinform! Again,
if you have any
questions or would like to know of other nutritionists, coaches or massage
therapists please feel free to email me at the following address: mel@melanieashmore.com.
I will try to respond to all emails in a timely manner.
(Note this page is constantly being updated so
check back frequently!)
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Gluten-free
diet choices - i.e. what foods you can eat and what foods/prod are
likely to contain gluten |
PDF |
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Gluten-free
grains and flours - i.e. does barley contain gluten or wheat?
What about spelt? Or brown rice flour? |
PDF |
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The
Many Forms of Sugar: There
are so many forms of "sugar" and sweeteners these days. This
articles discusses what to look for - basically the good, the bad
and the ugly forms of sweetness! |
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Salads: a fantastic way to add
more vegetables to your diet. With summer here they are the perfect
meal....and hearty and nutritious. |
PDF |
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Stress - can food help? Well, if
you'd like to stay cool, calm and collected during these stressful times
then yes, food can play a big role. |
PDF |
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Food Habits
of Athletes - Poking Fun: Who eyes up every
burger joint? Is like a little pack-rat with all the snacks in their
backpack? Or has an entire cooler to themselves at the offices?
A light-hearted look at food choices with a 4,000 kcal budget! |
PDF |
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Protein
powders are very popular and, although processed, a good way to get a
solid 20g of protein. However many of the popular brands contain
artificial sweeteners check this for a guide to buying and what to look out
for. |
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Race
Day Fueling: Confused
about what to eat on race day? Click this summary for help. |
PDF |
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Training with Real Foods -
sports drinks manufacturers target our insecurities and coerce us into
buying their products for fear we will bonk, have poor performance or |
PDF |
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MINERALS
- Series for Athletes: We need teeny,
tiny amounts of minerals (like sodium, iron etc.) but if we are deficient
- which MANY athletes can be since our requirements are so much higher - there
can be many repercussions including fatigue, muscle spasm, weakness, shortness
of breath and other more serious illnesses. This series of articles --
which I will be updating to include all of the minerals - is aimed at
educating you on what each mineral does and how it might impact
performance. |
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Magnesium |
PDF |
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Iron |
PDF |
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Calcium |
Soon! |
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Zinc |
Soon! |
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Sodium |
Soon! |
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Selenium |
Soon! |
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Potassium |
Soon! |
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Copper |
Soon! |
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Chromium |
Soon |
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General Tips for Athletes: Some
general hints and tips to help make better food choices. |
PDF |
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Coffee and Performance: to
reach for that Starbucks or not? Can it help or hinder my
performance? |
PDF |
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Baking with Natural
Sweetness - there's a big difference nutritionally between sweetness
found in a juicy mango or fruit and sweetness found in empty
candies. This is a guide to some fabulous -- nutritious - sweeteners
we can substitute/use when baking to increase the nutrient values. |
PDF |
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Wheat-Free Barley Orange Fig Cookies
- recipe |
PDF |
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Spelt
Chocolate (Carob) Chip Cookies - recipe |
PDF |
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Fruit Smoothie - not that you
need a recipe but if you haven't made one before then this is a good place
to start...but be creative and add whatever you want! |
PDF |
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Benefits of
Massage: We all know massage
feels good....but what exactly does it do? Will it help
recovery? The immune system? Prevent injury? Find out what
the scientific studies say from the AMTA (American Massage Therapy
Association). |
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I'm injured...now what? |
Coming Soon! |
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Simple
Training - yes, a complicated, scientific program is best but most of
us are getting paid for our athletic pursuits and must juggle work, life,
family, friends, hectic travel schedules and many other events. Keep
your schedule simple yet focused! |
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Can
the breath influence our blood pressure? Our training? Our
performance? What about using our mind? How is it that some
people can muster through and endure better than others? Thriving
under pressure....or crumbling to the ground? Is this learned behavior?
All to be disclosed soon... |
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If you have any topics you'd like to know more about I would
love to hear from you! Please feel free to email me at mel@melanieashmore.com.
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