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Nutrition & Fitness Newsletter


This is the time to set new goals for your health and well-being. Discover the new this year to help you reach optimal health and peak performance.  Use this list to update your lifestyle with the latest in fitness and nutrition.  Let's let go of the old, bring in what's new for the latest trends 2017.  Are you looking for some New Year’s resolutions?
  1. OUT: Steady state, long duration cardio exercise such as sustained pace running or cycling.  However, this type of exercise provides many benefits for cardiovascular fitness and has the mind clearing, meditative qualities for emotional health.
  2. IN: Mix it up with short duration high intensity exercise to burn more calories and ramp up your metabolism in the shortest time.  This is a great alternative when you're short on time and want quick results.  On the other hand when time allows, try to incorporate some "old school" steady state exercise to keep the body guessing and challenged.

  3. OUT: Paleo, high protein, limited carb diets.  While these diets can promote a faster weight loss by eliminating "bad carbs" from the diet they can be difficult to sustain over a long period of time.
  4. IN: Try flexible diets: Rediscover whole grains, old grains/ancient heritage grains that haven't been overly processed or produced in monoculture farming.  Eat your protein but have them with some ancient grains like farro and freekeh (and yes, quinoa is still in!)and eat a variety of vegetables.  Sparingly add some "cheat days", that is when you allow yourself to have some sugar and refined grains.

  5. OUT: Plain old wheat pasta.  Don't despair there are plenty other pastas to choose from.
  6. IN: Have pasta or noodles made with legumes (beans) and/or ancient grains.  Check out the pastas made from combinations of black beans, lentils, garbanzo bean, quinoa, corn and other non-wheat ingredients.  These pastas are high protein, nutritious and filling.

  7. OUT: Energy drinks and drinks with added herbs for energy and weight loss.  We don't need to be more amped up, get more good quality sleep and give your adrenals a break.
  8. IN: Water is always in, make sure you're well hydrated, that will improve your energy.  In addition, there are some great probiotic drinks like kombucha, kefir water and fermented coconut water.  And there's a wide range of flavored drinking vinegars also known as "shrubs" that may help with digestion.

  9. OUT: White or green foods.  How boring!
  10. IN: Purple everything- purple yams, cauliflower, purple sprouting broccoli, purple potatoes are delicious.  These purple colored plant foods have powerful healing properties from the flavonoid called anthocyanin.

  11. OUT: All refined sugar.
  12. IN: Have foods with naturally occurring sugars like fructose in fruit and lactose in dairy products. With the new dietary guidelines stating limits on added sugar intake we need to get creative in satisfying our sweet tooth.  Look for the updated food labels, which will state on the nutrition facts panel the amount of added sugars in packaged foods.

  13. OUT: Sriracha, ghost chili and other super spicy peppers.  These still provide some valuable nutritional properties but isn't it time to turn the heat down?
  14. IN: Try turmeric, sumac and other new spice combinations such as berbere.  Allow your taste buds to savor some more subtle, complex flavors.  Turmeric is popular for it's anti-inflammatory properties.

  15. OUT: Food waste.  In the US, organic waste is the the 2nd highest component of landfills.  30-40% of our food supply is wasted, which equals 20 pounds of food per person each month. Reference World Food Day
  16. IN: Use liquids, stalks, stems, peels and rinds that would otherwise become food scraps.  Some of these can be used to make broth or added to salads (depending on the plant).  Have you heard of "aquafaba?"  This is the drained liquid from canned beans, various recipes can be found on the internet for making whipped toppings and meringues from this liquid.

  17. OUT: Food excess, buffets and over-sized portions.  All this can lead to food waste and weight gain.
  18. IN: Try eco-eating - portion controlled, small plates, reducing food waste, use of excess ingredients and creative repurposing of leftovers.  This is a great way to discover new flavors and tastes.
Here are few reasons to see a nutritionist/personal trainer/health coach: improve exercise performance, sleep quality, improve mental clarity, improve digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet 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 for you and the planet.  


Protein Supplements and Muscle Gain

A recent study published in the Journal of Nutrition showed that a comparison with two different forms of protein supplements and a placebo did not contribute to additional muscle strength gain with resistance training.  The two forms of protein used were a soy-dairy blend and a whey protein.  No difference was found when comparing the results with protein supplementation to a placebo carbohydrate supplement.  This study may suggest that it would be best to rely on dietary protein instead of supplements to support muscle strength gains with resistance training.

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:  or call:  206.789.6440

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