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Nutrition & Fitness Newsletter

Sustainable Eating & Living

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Earth Day is this month, consider what you can do to carry on the momentum to eat and live in a way that sustains the planet and yourself.  How you shop at the grocery store, the foods that you choose and how you obtain your food can make an impact.  In addition, you'll save money and eat healthier!  Here are a few tips to get you on the path of living the "eco-nutrition" lifestyle through-out all the months of the year.

  • Eat Local and In Season - When you buy from the farmers' market, not only will you support your local farmers but reduce pollution and fuel use.  Many of the foods found at the grocery store would have traveled from other states or countries, to a distribution center, and then to the store.  Going to the farmers' market will help you tune into what is currently in season.  Foods from other countries are typically out of season for your local area and will not be as fresh.  Additionally, you could plant an edible garden, there's nothing more local than your yard and talk about fresh!  However, you may find grocery stores that support local farmers and label where the produce comes from.

  • Buy Organic - Conventionally grown produce typically uses petroleum based fertilizers and pesticides.  Eating organic produce will reduce exposure to chemicals from fertilizers and pesticides.  Organically grown foods have proven to be higher in nutrients due to better farming practices and healthier soil.  Conventionally grown foods tend to be grown in soils that have been depleted, thus the need for petroleum-based fertilizers.  If cost is of concern, in many cases the price of organic produce is close that of conventional produce.  This is another path to promote the expansion and support of organic farms and vote with your dollars.  As an added bonus, you'll avoid genetically modified foods (GMO) since these foods do not meet the organic labeling standard.

  • Avoid Food Waste - With some meal planning, you can reduce food waste by buying just the amount you need for the week.  A nutritionist can help you with meal planning and ways to re-purpose leftovers to create interesting dishes without having to eat the same all week.  In addition, try shopping in the bulk foods aisle to stock your kitchen or to try small amounts of food.  Instead of buying name brand prepackaged foods, buying from the bulk food bins can be cost saving.  Buy as much as you need and save on packaging waste.  Plus, you may discover some new items to try without a large investment in a full sized package.

  • Have Less Meat - If you're not thrilled with becoming a full-fledged vegetarian you could choose one or two days a week to have a plant-based protein.  The resources used in meat production are huge; water, soybeans and corn for feed,the carbon footprint for transportation and the greenhouse gases produced place a a heavy load on our planet.  The nutritional benefits of a plant-based diet are significant, reduced risk of multiple chronic diseases and greater longevity with improved quality of life.

  • Walk or Bike to Your Food Sources - Save on gas, reduce emissions and get more exercise by walking or biking to buy your groceries or to dine-out.

  • Plant an Edible Garden - This is an inspiring way to eat more vegetables and to get more creative with cooking.  Join up with neighbors to share the bounty for more variety.  You'll eat well, use fewer resources and get in touch with what our planet has to offer on the most basic level.

Happy Earth Day!  Eat well, get back to basics - eat whole foods as nature has provided.

Here are few reasons to see a nutritionist/personal trainer/health coach: relieve tension & 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. 


High Fat, High Sugar Diets Changes the Brain

Researchers have shown that foods with a high fat and sugar content change our brain.  If we regularly eat even small amounts of these foods, the brain learns to continue to consume these foods in the future.  This activates the dopaminergic system, the region in the brain responsible for motivation and reward.  Therefore, the brain subconsciously learns to prefer these rewarding foods.  Now we know why it's so hard to manage these foods in our diet, blame your brain!

Reference: Habitual daily intake of a sweet and fatty snack modulates reward processing in humans. Cell Metabolism, 2023; DOI: 10.1016/j.cmet.2023.02.015

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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