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Nutrition & Fitness Newsletter

Hello 2021!


Thankfully the disaster of 2020 is behind us and we can look forward to an improved 2021.  Let's take a moment to consider what we learned in 2020 and turn it around in the new year.  It wasn't all negative; doom and gloom, we learned and adapted.  This year will come with many transitions that will take us out of the misfortunes of 2020.  The good news is that we can look forward to a improved and closer to normal life.

Lessons Learned

  • Resilience - We are resilient, as we transitioned from what was normal interactions with each other we were able to become creative with distancing and learning how to interact to keep each other safe.

  • Pivot - "Pivot" was the word of the year.  We've found solutions to the way things use to work and adapted to new ways to meet, eat, shop and exercise.  Many of us experimented, shared and honed our cooking skills.

  • Exercise - Our physical fitness activities expanded from the confines of the gym and fitness studio. We learned how to adjust our exercise routine to virtual and outdoor activities.  We explored our neighborhoods and local parks, created spaces in driveways and spare rooms for exercise.  We embraced friluftsliv (pronounced "free-loofts-leev"), known a "free-air life", a Scandinavian concept of spending time outdoors no matter the weather.  However, make sure you are dressed properly to protect yourself from the elements.

  • Grateful - We came to appreciate our essential workers: nurses, doctors, farmworkers, meat packers, grocery clerks, mail carriers, sanitation workers, and the list goes on.  These are all the people behind the scenes that hold us up and keep us going.

  • Philanthropic - We found out that many people and organizations need our support.  We gave our money and time to food banks and other organizations in need.  We shopped and supported our local businesses when found them hurting.  We helped our neighbors.

The Road Ahead

  • Stay the Course - Don't expect the switch to flip post-vaccine it will take time for everyone to get the vaccine.  We'll need to continue to physically distance and wear masks until everyone has developed immunity.  Plan to get the COVID-19 vaccine when it is available to you.

  • Continue to Learn - Since data is limited on the vaccine - we know that the current ones are 95+% effective in preventing COVID.  We don't know how long the immunity will last and if it's possible to spread the virus to others after being vaccinated.  Until a large portion of our population is vaccinated and the data is collected, can we determine if and when we will go back to normal.  Stay informed and follow the science-based advice.

  • New Administration - we will have a new president with a new administration that will be more active in preserving our health on multiple levels.  This includes pandemic response, vaccine distribution, environmental policy and upholding or improving upon the safety of our food systems.

  • New Year Diets - This last year we may have eaten more sugar, drank more alcohol and indulged in comfort food.  By all means, it was a difficult year and that's when we tend to rely on our vices to cope.  If 2020 was not a good year and you want to the address the "quarantine 15", holiday weight gain or however you gained, plan your diet and not a diet plan. That is, diet plans can be expensive, trendy, difficult to sustain and unhealthy over the long run.  Try to plan for a diet that is somewhere in between what you do now, then incorporate incremental improvements.  This will save you money, guilt and frustration.  Additionally, it gives you a chance to adapt and improve upon over time.

  • Professional Assistance - Set-up your support team, we're all here to help if you need emotional support/counseling, addiction support, nutrition counseling and/or a personal trainer for fitness goals.  Stop struggling on your own and allow yourself to accept outside help.

Here are few reasons to visit with a nutritionist/personal trainer/health coach: relieve tension and stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through evidence-based diet, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize 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.


Controversy of Added Sugars Limits and Alcoholic Beverages
As you may have read in my November 2020 Newsletter regarding the updates to the 2020-2025 Dietary Guidelines.  It was stated that "Added sugars limits have gone down from less than 10% to 6% of calories, which is less than 30 grams.  Another notable change is moderation in alcoholic beverages.  It used to be two drinks a day for men and one for women, now it is one drink per day for both men and women or all adults."  Unfortunately, a lot can change over the course of a few months.  Instead of respecting the expert guidance of the 2020 Dietary Guidelines Advisory Committee, the Department of Health and Human Services and Department of Agriculture decided to keep the previous recommendations in place.  It is disappointing and disheartening, the government has decided against expert advice that could steer the American population to better health with lower targets for consumption of both added sugars and alcoholic beverages.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 19 years of clinical counseling experience, an ACE-certified Personal Trainer with advanced certifications in medical exercise, senior fitness 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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