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Nutrition & Fitness Newsletter

Summer Fun & Food Safety


Finally, it’s summer and the weather is warming up.  It’s a popular time of year for picnics and BBQs.  Learn how to keep your friends and family healthy and happy, while preparing and serving outdoor meals.  Let's review a few helpful food safety tips to prevent illness and keep harmful bacteria under control:
  1. Thaw Meats— At home, use the refrigerator, NOT the counter to slowly thaw frozen meat.  Thaw meat completely before grilling for more even heat distribution.

  2. Marination—Be sure to marinate all meats IN THE REFRIGERATOR; don’t leave it to marinate on the kitchen counter.

  3. Marinade—If using the leftover marinade from raw meat bring it to a boil before adding to cooked meat. Don’t mix the raw ingredients with the cooked meat.

  4. Cold—Keep cold foods cold, 40° or below; transport cold foods in coolers with frozenwater bottles, ice and/or gel packs.

  5. Wash—Rinse all fruits and vegetables thoroughly under running water before serving.  And store these separately from raw meats to prevent cross-contamination.

  6. Pack—Pack perishable foods in a separate cooler from the drinks; one that will remain cold and won’t be opened as often.

  7. Serving—Serve cold foods in a serving dish set upon a pan or container of ice to keep it cold.

  8. Clean Grill—If you clean your grill with your wire brush, check afterwards to make sure no wire bristles are left on the grill.  There have been numerous injuries related to ingesting these bristles.  As an alternative use a nylon, metal-coil brush or stainless steel grid scraper to clean the grill.

  9. Hot—Keep hot foods hot; grilled meats can be kept hot until ready to serve by moving them to the side of the grill that is not directly over the hot coals.  Hamburgers should be cooked to 160°, chicken to 165° and hot dogs to 160°.

  10. MOST IMPORTANT—Don’t let any perishable food (this also includes condiments) sit out longer than 2 hours and not more than 1 hour if the temperatures outside are above 90 degrees F.  Discard any food that has been left out longer than these times.  “When in doubt, throw it out!”

  11. For more information on food safety tips visit the website www.homefoodsafety.org
Here are few reasons to see a nutritionist/personal trainer: improve exercise performance, sleep quality, improve mental clarity, improve digestion and nutrient absorption, establish long-term healthy habits and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle.  

FITNESS/NUTRITION in the NEWS

Prevent Physical Disability with a Healthy Diet
A recent study from the Journal of Nutrition found reduced physical disability with older women who ate a healthy diet.  Historically, the emphasis for maintaining mobility and function has been focused on continued exercise and movement.  As this study shows both diet and exercise are important in preventing physical disability with aging.


Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 14 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise and health coaching.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.

Free introductory 15-minute appointments are also available.

To schedule an appointment with Sheri Mar, email:   info@EatWellBeFit.com  or call:  206.789.6440


Do you have a nutrition topic for the month?
Email your suggestions to info@eatwellbefit.com