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Nutrition & Fitness Newsletter

"Green" for March


In the spirit of St. Patrick’s Day our theme will be green.  “Green” foods illustrate two different things:  1) Eco-foods, choosing foods that are good for the environment and 2) the color of the food itself, like green vegetables.  Fulfilling both "greens" are good for your overall 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 can be called “eco-culture”, produces a healthier plant with higher nutritional values as a result of growing in the nutrient-rich soils.  Eating a mostly 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, try to incorporate more vegetarian meals into your diet.  For example, incorporate “Meatless Mondays” into your diet plan.

  • Eat Local - Locally sourced foods also fall into this eco-foods.  They have a lower carbon footprint as they have traveled fewer miles, are fresher and more nutritious.  Additionally, you'll be supporting local farmland and farmers, while eating in-season produce.

  • Greens vegetables - Okay, not everyone’s favorite topic, but they can be prepared in many tasty ways.  Let’s name a few top 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 or try them raw.  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, you'll load up on antioxidants and fiber.
    • Broccoli, broccolini, broccoli rabe
    • Cabbage (green, red and purple)
    • Cauliflower (white and purple)
    • Bok choy
    • Kale
    • Brussels sprouts

Here are few reasons to visit with 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, health coaching and/or fitness training appointments to help you develop a healthier lifestyle for you and the planet.


New Dietary Guidelines for Americans 2020-2025
Since 1980, this ninth edition of the Dietary Guideline for Americans has been updated and is released every five years.  This one appears to be similar to the previous version except for a few notable changes.  An emphasis is placed on nutrition for the various life stages from infants to toddlers; children and adolescents; adults; pregnant women; and older adults, along with more food suggestions for cultural diverse populations.  Thus, incorporating more personal preferences in food choices.  To find out more about the dietary guidelines visit:

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 19 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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