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Nutrition & Fitness Newsletter

Sleep Your Way to Wellness

Everything in how we function - our overall health and well-being seems to come down to how well we sleep.  Lack of sleep can make women feel less full, men feel more hungry which leads to overeating and weight gain.  Hormone levels can change adding to cravings for more high fat comfort foods.  Our ability to manage weight, maintain focus/concentration, cope with stress, balance mood (irritability, anxiety, depression) and sustain exercise are all connected to quality of sleep.  The challenge of attaining a good night's sleep is enough to keep you awake at night. 

Try these strategies for better sleep and you may discover those last few pounds drop off, mood improvements, more energy for exercise and better focus to organize your life so you can have more time for sleep.

  1. Exercise— We know exercise is good for burning calories and cardiovascular health but it can improve your sleep too.   Studies have shown that 150 minutes of exercise per week can make a hugh difference.  However, try not to exercise 3 hours before bedtime so you have enough time to wind down.

  2. Avoid Large Meals Prior to Bedtime— Eating too much, eating late or just prior to bedtime can lead you to feeling uncomfortable and unable to relax.

  3. Don't go to bed hungry— On the flip side, don't go to bed hungry.  You may find yourself fixating on food and even getting up in the middle of the night to snack. 

  4. Avoid Caffeine, Alcohol, Nicotine— Avoid all stimulants in the late afternoon and evening.  Even though an alcoholic drink may make you feel relaxed it actually interferes with your quality of sleep.

  5. Turn off Tech— Using devices just before bed doesn't help the brain prepare for sleep.  Especially if you're reading work related emails, NOT relaxing!  The light emitted from tablets, laptops and smart phones may disrupt sleep hormones such as melatonin.  Better yet, leave those devices out of the bedroom.

  6. Create a Sleep Ritual— Prior to bedtime, set a time to shut off all electronic devices (including the TV), take a warm bath, drink some herbal tea and reduce all stimulus to get yourself into a relaxed state.  Create a ritual that works for you.

  7. Practice Relaxation Techniques— To relax the mind and body try deep breathing, relaxing all muscles in the body and clearing the mind.  Clearing the mind can be the hardest thing to do when you have a demanding life but it is achievable with practice.  If anything, try to breath deep and relax.

  8. Make it Dark— Keep your bedroom as dark and quiet as possible.  It may worth investing in some blinds that block additional light from outside.

  9. Cool is Best— Keep your bedroom a cool, comfortable temperature.  As the seasons change you may need to adjust your thermostat and bedding accordingly.


If you continue to struggle with sleep, consider seeing your doctor about a sleep study to pinpoint other potential causes of poor sleep.

Here are few reasons to see a nutritionist/personal trainer: improve exercise performance, sleep quality, improve mental clarity, improve digestion and nutrient absorption, establish long-term healthy habits 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.  


Chinese Chicken, I'm Not Talking About Take-out Food
Chicken raised and processed in China may be coming to your local grocery store soon.  The USDA is completing the process to accommodate chicken from China.  Considering China's record on food contamination and food safety some are concerned about the risk of importing Chinese chicken.

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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