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Nutrition & Fitness Newsletter

Support Your Immune System

With the current fears of contracting coronavirus (COVID-19), we need to be more vigilant with our health.  To avoid catching the flu or cold, rather than avoiding contact with others, you can improve your body's defense.  If you are sick stay home and rest, avoid contact with others to prevent the spread of your illness.  Your immune system can fight off some infections if you treat it well and when you are sick you'll recover more easily.  Here are a few tips for improving your immune function and protecting yourself against infections.

  • Eat a Nutrient-Dense Diet - Eat a diet rich in antioxidant nutrients such as beta-carotene, vitamins C, and minerals, selenium, and zinc which help to bolster the immune system.  Fresh fruits and vegetables, especially colorful ones are rich in antioxidants.  Start slowly and work up to 5 servings a day.  It’s easier than you think.
  • Stay Hydrated - Drink plenty of water, staying hydrated will keep your mucous membranes moist and prevent bacteria and viruses from entering your system.  Water also helps to flush your system of toxins and circulate important nutrients.
  • Reduce Bad Carbs - Try to stay away from refined sugar, concentrated sugars, and refined carbohydrates in both food and drinks.   High blood sugar levels can reduce the ability of white blood cells to fight infections.
  • Probiotics - Since 70% of our immune cells reside in the gut, greater than those circulating through-out our body, the gut is the first line of defense for preventing illness. This microbiome lets the immune system know what is harmful and when we need protection.  Supplement your diet with live cultures such as yogurt, kim chee, sauerkraut or consider taking probiotics supplement.
  • Improve Beverage Choices - Reduce alcoholic beverages, excess alcohol can dehydrate your body and depress the activity of white blood cells.  Drink alcoholic beverages in moderation or not at all.
  • Wash Hands - Wash hands often with warm soapy water.  So simple, but yet we can spread so many germs around this way.  And try to avoid touching your face if you are unable to wash your hands as often.
  • Exercise - Lose excess weight, research suggests an increased number of infections occurring in obese people.  Those with high blood cholesterol and lipid levels have fewer white blood cells and a slower response to fighting infection.   Being underweight can also increase susceptibility to infections.
  • Sleep - If you think you're sick or getting sick, strive for as much sleep as possible.  The body functions optimally with least 7-8 hours of quality sleep per night.  Sleep deprivation suppresses the immune system.

Here are few reasons to see 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. 


Sleep and Appetite
How important is sleep?  The latest research is finding more clues as to why.  Sleep boosts immunity, balances metabolism and hormones, to list a few of the many benefits.  The two hormones ghrelin and leptin which communicate hunger and satiety are affected by sleep.  As an example, when we're sleep deprived appetite and hunger are increased which can lead to weight gain.  Consistent quality sleep is a key component of healthy weight management.

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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