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Nutrition & Fitness Newsletter

Celebrate Women's Health!

Mother’s day is May 13th.  Let’s take this month to pay tribute to women and their unique exercise and nutritional needs.  Women at all stages of life have special health needs.  Whether you’re a mom, athlete, busy working woman, planning for pregnancy, currently pregnant, breast-feeding, and/or pre or post-menopausal; your dietary needs will vary.  One size does not fit all, our systems are complex, and when those activity and nutritional needs are not being met our bodies let us know.

  • Frequently feel tired after a full night of sleep—The timing of meals and snacks, plus the type of foods you eat can make a huge difference in your energy level.

  • Skin is dry / prone to skin rashes or acne—Essential fats, B-vitamin deficiencies and hydration can affect the health and appearance of your skin.  Your diet may be lacking in essential fats if it tends to be dry and itchy.  B-vitamin and mineral deficiencies can affect the appearance of skin and its ability to heal properly.

  • Fertility issues, difficulty with conception—Your body requires a nurturing environment in order for conception to take place.  Weight issues and nutrient deficiencies when corrected can greatly improve your ability to conceive.

  • Can’t seem to lose weight, even with regular exercise—Getting your metabolism in sync with your exercise can make a huge difference in weight loss.  The type of foods and timing of meals and snacks can enhance how your body burns calories.

  • Exercise performance is not improving – Nutritional requirements must change to meet training needs; the proper balance of protein, carbohydrates and fat, at the proper intervals can alter both recovery and performance.  Adjustments to training methods along with dietary modifications can get your off your performance plateau.

  • Emotionally out of sorts or feel unfocused—Our brains are nutritionally demanding, when depleted, symptoms can manifest in many ways.  Calorie balance and essential fat intake is so important to supporting our emotional health.

  • Digestive issues—Food sensitivities can change and develop as we get older, our digestive systems may not function as efficiently as before.  A temporary elimination diet or low FODMAPs diet may allow your inflamed gastrointestinal tract to heal.  Then minor dietary adjustments can be made by reducing or eliminating offending foods to enhance your digestion, and make it easier to eat a varied and healthy diet.

If you're looking for an individualized approach to improving your life, from healthier food swaps, to ways to burn additional calories, eat well for the planet and incorporate "green exercise" into your routine, contact Sheri.
Happy Mother's Day!

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through 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. 


Your Brain on Chocolate

Preliminary results from two recent studies showed improvements in memory function, as well as immune response (white blood cell activation) and reductions in inflammation.  These studies were small so there's more research to be done on this topic.  This bodes well for the potential benefits of cacao.

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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