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Nutrition & Fitness Newsletter

Go "Green" for March

In the spirit of St. Patrick’s Day our theme will be green.  “Green” foods define two different things for me:  1) Eco-foods, choosing foods that are good for the environment and 2) the color of the food itself, like green vegetables.  Both are good for your health.

  • Eco-foods are foods that are grown in manner that supports the environment by maintaining healthy soil, without use of petroleum based pesticides and rotated in a way that doesn’t deplete the soil.  This type of agriculture, which I call “eco-culture”, produces a healthier plant with higher nutritional values as result of the nutrient-rich soils.  Eating a plant-based diet uses fewer resources and prevents chronic diseases such as cardiovascular disease, type 2 diabetes and cancer.  You don’t have to become a full fledged vegetarian but can try to incorporate more vegetarian meals into your diet.  Try for “Meatless Mondays.”  Locally sourced foods also fall into this category.  They have a lower carbon footprint as they have traveled fewer miles and tend to be fresher.

  • Greens vegetables, I know, not everyone’s favorite topic, can be prepared in many tasty ways.  Let’s name a few contenders: kale, chard, spinach and broccoli (as well as the related broccolini and broccoli rabe).  All of these vegetables can be simply steamed or sautéed in garlic and olive oil, then seasoned with salt, soy sauce or my favorite, balsamic vinegar.  The trick to preparing most vegetables is to not over-cook them.  Explore other recipes through cookbooks and internet searches.  Cruciferous vegetables are some of the healthiest choices. 

  • What’s a Cruciferous Vegetable?
    These are a family of vegetables that contain the powerful cancer fighting and detoxification compound called sulforaphane. Add these dietary inhibitors of cancer to your meals.
    • Broccoli, broccolini, broccoli rabe
    • Cabbage (green, red and purple)
    • Cauliflower (white and purple)
    • Bok choy
    • Kale
    • Brussels sprouts

If you're looking for an individualized approach to improving your life, from healthier food swaps, to ways to burn additional calories, eat well for the planet and how to cook tasty greens, contact Sheri.  Have a Green Month!

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. 


March is National Nutrition Month

What perfect time to pay a visit to your favorite nutritionist (me?!).  There seems to be so much confusion about what to eat.  Should it be a paleo diet, FODMAPS, high protein- low-fat, high fiber, DASH diet, ...?  Lets get you back on track with the best diet plan for you.  One size diet does not fit all!

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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