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Nutrition & Fitness Newsletter

Eat to Prevent Antibiotic Resistance

Antibiotic resistance is a serious public health problem.  If bacterial infections cannot be treated with our limited variety of antibiotics we could get extremely sick from a simple infection.  With the growing trend of foodborne illness from bacteria such as Salmonella and E. coli we need to find better ways to protect ourselves and prevent these infections from getting out of control.  Let's find out more about this issue.

  • How Antibiotic Resistance Starts - When antibiotics are prescribed to treat a bacterial infection it can kill both the bacteria causing the illness along with the good bacteria.  What remains are the antibiotic-resistant bacteria that can produce more antibiotic-resistant bacteria.

  • When Food Animals are Treated With Antibiotics - There is wide-spread use of antibiotics in animal agriculture.  These are the same antibiotics prescribed for humans.  Rarely is it used to treat sick animals, rather it is used to prevent illness or enhance growth.  Using antibiotics in this way promotes antibiotic-resistance.  In fact, food animals get 80% of the antibiotics used in the United States.  When these food animals are processed, the resistant bacteria can contaminate the meat.  Additionally, this bacteria can get into the environment from animal feces or processing run-off.  Thus, contaminating drinking water or irrigation systems used to grow produce and then spread disease.  Prime examples are romaine lettuce contaminated with Salmonella or spinach contaminated with E. coli.

  • How to Limit Exposure to Antibiotic-Resistant Bacteria - There are a few ways to limit exposure to antibiotic-resistant bacteria.  First, avoid unnecessary use of antibiotics unless there is an actual bacterial infection, if you have a cold, that is a virus and cannot be treated with antibiotics.  Almost 50% of antibiotics prescribed to humans are unnecessary or inappropriate.  Check with your doctor to make sure an antibiotic is necessary and voice your concerns about promoting antibiotic-resistant bacteria.  Second, improve food safety at home with proper handling of raw meat and cleaning kitchen areas, including storage and cooking meat to recommended temperatures.  For Food Safety guidelines visit  In addition, you can use the convenient app called "FoodSafe?" from your smartphone.  And third, you can reduce your dietary exposure to antibiotics and antibiotic-resistant bacteria, as well as make a statement by purchasing from organizations that produce meats that were not treated with antibiotics.  Look for products labeled "USDA Certified Organic" or "Raised Without Antibiotics: USDA Process Certified".

  • Ways to Increase Good Bacteria - Since antibiotics can kill off both good and bad bacteria you can replenish the good bacteria in your gastrointestinal system with probiotics found in food and supplements.  Doing this will crowd out the bad bacteria and antibiotic-resistant bacteria.  Food sources of probiotics are fermented foods like sauerkraut, kim chee, yogurt and kefir, or you could take a good quality probiotic supplement.  Taking a probiotic supplement is especially valuable if you're prescribed antibiotics or unable to eat these foods.

Furthermore, if you'd like more information on dietary support for improving your gastrointestinal balance of bacterial flora or looking for a high quality probiotic supplement, please contact Sheri.  The balancing of gastrointestinal flora with specific strains is exhibiting many benefits from digestive health, emotional well-being, to supporting weight loss.

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through 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. 


Muscle Memory for Regaining Strength

As we build muscle it creates more muscle nuclei, the controlling bodies in the cell that powers muscle growth.  It was thought that once we exercise and gain muscle, those cells along with their additional nuclei are lost once we stop exercising and lose muscle mass.  As it turns out the additional nuclei remain even after the loss of muscle.  These extra nuclei from past exercise may improve the ability to bounce back after a period of no exercise.  The more nuclei, the more muscle that can be built up.  Good news for those resuming an exercise routine!

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 15 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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