Nutrition Counseling & Personal Training
Health  ✧   Healing  ✧  Wellness
Home Locations Contact Us
EMAIL:     PHONE:  206.789.6440

Nutrition & Fitness Newsletter

When Inflammation Affects Your Health

Inflammation is the body’s natural response to injury.  For example, swelling related to a sprained ankle, sore muscles from a work-out, or a bruise are temporary responses that resolve within a few days.  When inflammation is constant or chronic it may be a sign of a long-term health condition - meaning the immune response is in over-drive.  Symptoms of chronic inflammation could be allergies, skin rashes, acne, daily muscle / joint pain and digestive issues (gas, bloating, and / or stomach pain).  Chronic inflammation can lead to chronic disease or chronic discomfort.  Managing inflammation through diet may reduce your risk of heart disease, cancer, and even improve allergies, arthritis and skin conditions.  By reducing inflammation you may notice improvements in muscle / joint pain, allergic symptoms, skin health and digestion.

Here are a few of many tips to reduce inflammation through diet:

  • Use Omega-3 Fats — incorporate more omega-3 food sources, some of these are: fish, especially wild salmon, halibut, walnuts, flax seeds and chia seeds.

  • Reduce Sugar —reduce refined sugar, have more anti-inflammatory fruits – focus on berries (blueberries, raspberries, strawberries) these are also high in antioxidants.

  • Spice it Up — add more spices to your foods: ginger, turmeric, cumin.  Curries can have all these spices and are helpful in reducing inflammation.

  • Lower Fat Foods — total fat should be 20-35% of total calories.  Saturated fat should be less than 10% of total calories.  Use more of the heart healthy unsaturated fats that are anti-inflammatory such as olive oil, avocado, nuts and seeds.

  • Increase Fruits and vegetables — having more of these foods will improve nutrition and displace other inflammatory foods.  Meat, especially high fat protein have many inflammatory properties.

  • Identify Food Intolerances — work with a nutritionist to identify potential food intolerances that could lead to chronic inflammatory digestive issues and other symptoms.
If you’re interested in addressing specific inflammatory issues through diet and lifestyle, it’s worthwhile to work with a nutritional professional to customize a plan to meet your needs.

Here are few reasons to see a nutritionist: improve exercise performance, have healthier skin, nails and hair, improve mental clarity, improve digestion and nutrient absorption, 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.  


Change Your Genes
It used to be we would blame our genetics for various chronic conditions saying "oh, my grandmother had this too" or "that comes from my father's side of the family."  The latest information on genetics show that you can change your genes.  For example if you have a family history of cancer, diabetes or heart disease, you may be able to alter this potential.  This branch of study is called "epigenetics", which translates to "study above genetics."  It's a way to potentially modify DNA by turning genes "on" or "off" with external influences like changing your environment, diet or physical activity.  You may hold the potential to improve the quality of life for you and your future generations.  Now, that's some good news!

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 an advanced certification in medical exercise and pending Health Coach certification.  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

Do you have a nutrition topic for the month?
Email your suggestions to