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Nutrition & Fitness Newsletter

Heart Health Month 2017

American Heart Month - Go red!

February is Heart Health Month, a time to consider the things you can do to improve your heart health. Women and heart disease is often overlooked.  Signs, symptoms, risk factors should be considered for both women and men.  Besides the usual promotion of weight loss, diet and exercise – let’s see what specific things we can do to protect our heart health.

  • Moderate alcohol intake - there’s no need to start drinking alcoholic beverages if you don’t already but moderate intake has shown to be protective against cardiovascular disease.    Moderate consumption is: for men—two drinks per day, for women—one drink per day.  If breast cancer is a risk factor it’s best to abstain from alcoholic beverages completely.

  • Reduce sodium in the diet - There’s an increased incidence of stroke and heart disease with those who have a high sodium diet.  The current goals are less than 2300 mg per day with an ideal limit of less than 1500 mg per day for those with prehypertension or high blood pressure.  For comparison 1/4 teaspoon of salt is 575 mg.  Also check the Nutrition Facts Label on packaged foods for sodium content, remember to calculate the total sodium of how many servings you actually consume.

  • Know your numbers - Have regular check-ups, check blood pressure, cholesterol, triglyceride and fasting glucose numbers.  High blood pressure, poor cholesterol ratios and diabetes increase the risk of heart disease.  Early detection is important for prevention.  Also strive for a healthy weight for your height.

  • Lower cholesterol and triglyceride levels - If you have high cholesterol and/or triglyceride levels you have greater risk for heart disease.  Specifically, LDL is the “bad” cholesterol which can be lowered with a high fiber and limited saturated and trans fat diet.  Use exercise to raise HDL, the “good” cholesterol.  A high sugar and refined carbohydrate diet can potentially raise triglyceride levels.

  • Manage elevated blood glucose or diabetes - Cardiovascular disease risk is high for those with elevated glucose levels or diabetes.  Manage your blood glucose and lose weight if you’re overweight.  Dietary habits and exercise are important for improving blood glucose management.
Here are few reasons to see a nutritionist/personal trainer/health coach: disease prevention through diet and exercise, 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.  


Sleep Deprivation Increases Calorie Intake

Data taken from 11 studies showed an increase of an average of 385 calories per day after sleep deprivation. Most of the extra calories came from fat.  Don't lose sleep over this.  Strive for 7-8 hours of sleep per night to prevent weight gain.

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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