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Nutrition & Fitness Newsletter

Renew, Refresh with a Spring Cleanse

As the spring showers subside and bring the return of the sun, this is a time of renewal and rebirth. Consider your goals for health and well-being for the upcoming brighter months. Rejuvenate your system with increased physical activity and a cleansing plan in order to look and feel your best!  Here are some basic guidelines for a 7-10 day cleansing plan:

  • Eliminate - all added sugar, artificial sweeteners, caffeine, alcohol and processed foods.  This will give your liver a break from having to process these types of foods.

  • Drink at least 64 oz of plain, filtered water each day to flush your system.

  • Have only organic whole foods such as fresh fruits and vegetables, whole grains, and protein to reduce exposure to pesticides, hormones and antibiotics.

  • Have at least 5-7 servings of a combination of fruits and mostly vegetables to boost your fiber and nutrient intake.  Good vegetables for detoxing are broccoli, cabbage, cauliflower and beets.

  • Choose organic lean protein and/or vegan protein such as chicken, seafood (avoid tuna and swordfish) and legumes, nuts (except peanuts), seeds to reduce intake of inflammatory fats.

  • Exercise moderately, at a level in which you are breathing deeply and sweating without overdoing it.  Get moving!  This will increase circulation of nutrients and encourages your body to release toxins.

Please contact Sheri if you're interested in an in-depth cleansing plan for Spring.  Sheri has various plans to meet your individual needs.

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through diet and exercise, improve exercise performance, sleep quality, improve mental clarity, improve 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. 


HR 5, An Unsafe Food Act

As a continuation of last month's news on the Trump administration's attacks on food safety, a bill called "The Regulatory Accountability Act (HR5)" has passed the house.   This bill will roll back regulations on food safety in order to promote "job creation" and "economic growth."  Let's not lose sight of policies that could affect food, food safety and the environment.  The relaxation of regulations that support clean, safe and healthy food is here.  Follow these organizations to stay active and informed on policies that could affect our food, food safety and environment: Center For Science in the Public Interest Center for Food Safety (check out the Trump Watch link) and Environmental Working Group.

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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