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Nutrition & Fitness Newsletter

Eco-Friendly Lifestyle


Earth Day is April 22, however everyone would benefit if we honor our planet on a daily basis.  What's good for our planet is good for our health.  A healthy diet can lead to a sustainable future for food.  With a new climate friendly administration there is hope in making strides towards improving our global health. You may feel the Earth is a big place and wonder how can we as an individual make a difference.  Change can happen at many levels and cumulates to bigger transformations.  Become informed and understand how our day to day decisions can worsen or improve our environment.  Use this month and the months ahead to make change at a personal level to improve the health of yourself, your family, friends and neighbors.  Here are few places to start.

  • Have Less Meat, More Plants - Eating a mostly plant-based diet uses fewer resources and prevents chronic diseases such as cardiovascular disease, type 2 diabetes and cancer.  Large-scale cattle farms (also know as CAFO, Concentrated Animal Feeding Operation) produce high amounts of polluting methane a green house gas.  Additionally, the production of meat requires a large amount of resources for feed and water.  Don't feel that you have to become a full fledged vegetarian, try to incorporate more vegetarian meals into your diet.  As an example, integrate “Meatless Mondays” into your diet plan.

  • Reduce Food Waste - When grocery shopping try to buy only what you need and use up what you have before the next trip.  Experiment in the kitchen while cooking with a what's on hand or get creative with jazzing up leftovers.  This may be helpful if portion control is an issue.  Compost your food scraps to reduce waste in landfills that could be used to fertilize a garden.

  • Choose Sustainable Foods - Have foods that are grown in manner that supports the environment by maintaining healthy soil, free from petroleum based pesticides and rotated in a way that doesn’t deplete the soil.  This type of agriculture, produces healthier plants with higher nutritional values, as a result of thriving in nutrient-rich soils.  Biodiversity in food production provides us a with diverse diet which supports greater nutrient intake as well as crops that can adapt to changing environmental conditions.

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

  • Support Organic Farming - Organic foods use no pesticides that could pollute the planet and is free from genetic modification (GMO).  Organic farming is usually done in a way that supports healthy soil and is less polluting overall.

  • Shopping Tips - Buy in bulk as a way to reduce food and packaging waste by only purchasing as much as you need.  If shopping for seafood, use the Monterey Bay Aquarium: Seafood Watch List to choose sustainable seafood.  Don't buy bottled water, use a water filter and use non-plastic reusable bottles to reduce waste.

  • Plant a Garden - Grow your own food and share extras with your neighbors.  You'll have fresh, in-season produce, fewer trips to the store and eliminate packaging waste.

  • Use Human Powered Transportation - Walk or bike to do your shopping or to run errands.  What a great way to get your chores done and exercise at the same time as well as reducing your carbon footprint.  A win for both you and the planet.

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.


Running and Mental Health Benefits
Researchers reviewed 116 studies to assess the mental health benefits of running.  The study review included jogging, sprinting, marathon running and treadmill running.  The runners as compared to non-runners had lower levels of depression, anxiety and stress, greater well-being and better mood.  Outdoor running benefits for mood improvements were greater than indoor running.  Alternatively, there were associations of poor health, exercise addiction and eating disorders with high or extreme levels of running.  The study is available in the International Journal of Environmental Research and Public Health (2020; 17 [21], 8059)

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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