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Nutrition & Fitness Newsletter

Rest, Recovery & Rejuvenation

Seems like we're always pushing forward, planning ahead, meeting the next goal but what about rest and recovery?  Sometimes we just need to reset in order to progress and improve.  You know how your computer gets slow and bogged down after it's been running for a while?  After you shut it down and reboot, it runs so much better.  That's exactly what we need to do on routine basis.  Here a some pointers on how to know when you need to take a break and how get your rest for recovery and rejuvenation.


Symptoms of over-training or needing to reboot:

  • Loss of Focus
  • Emotional Fluctuations/Moodiness
  • Fatigue (Lack of Energy)
  • Insomnia or Restless Sleep
  • Declining or stagnant exercise performance.
Sleep Quality - If you find yourself going from emotional extremes, for instance crying one moment to uncontrollable anger, or have a general moodiness, or loss of focus, it may be attributed to lack of sleep or low blood sugar.  Feelings of depression, anger, anxiety and fatigue can be normalized with consistent quality sleep.  To improve sleep quality try to avoid large meals prior to bedtime, avoid all caffeine and nicotine in the late afternoon and evening.  Even alcohol interferes with sleep quality.  Avoid using laptops, computers and smart-phones before bedtime.  Practice relaxation techniques such as deep breathing and clearing the mind if you're having problems falling asleep and staying asleep.  If all else fails you may consider consulting with a sleep doctor to address any potential health problems affecting sleep.

Performance - Have you been training for an event such as a half marathon, fun run, or just pushing hard at the gym and notice that you aren't making progress or it isn't getting easier?  That may be a sure sign that you're due for a rest.  A crucial part of any training program is rest and recovery.  Without this you run the risk of injury along with stalled or declining performance.  A few other symptoms of over-training are an elevated heart rate especially noticeable in the morning, feeling anxious, lack of energy, soreness or aches and pains, insomnia and moodiness.  Take a break from exercise or when you do exercise slow down the pace for a lower intensity work-out, take time out to stretch and/or do some foam rolling to allow your body to recover.  Alternatively, if you've been focused on one activity, consider cross-training.  Find ways to work other muscle groups that have been underused and this also gives you a mental break from doing the same work-out.

Nutrition - Sometimes it come down to how you're eating.  Are you properly fueling yourself throughout the day for all the activities you're trying to accomplish?  If you're on a weight loss diet the carbohydrates are typically reduced.  However, carbohydrates are an important fuel for your body, just try to eat the good carbohydrates, avoid the added sugars and refined flours to prevent large fluctuations in blood sugar which can wreak havoc on your energy and emotions.  Primarily, a balanced whole foods diet that includes all the food groups is the best diet for obtaining all the necessary nutrients for health.  In addition, make sure you are well hydrated our bodies do not function well when dehydrated.

If you continue to struggle with symptoms of over-training or difficulty with recovery, consider seeing a medical professional for assistance.

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


Link Between Sugar Intake and Health


A review of various studies discovered that habitual consumption of sugar-sweetened beverages is associated with a greater incidence of type 2 diabetes.  The review also stated that artificially sweetened beverages and fruit juice did not fare any better in preventing diabetes.  Another review showed an association of higher sugar intake to elevated levels of lipids such as triglycerides, total cholesterol and LDL cholesterol (the bad cholesterol), and increased blood pressure.  All of these are markers for heart disease and stroke risk.  Consider to cutting down on added sugars in foods, instead have foods with naturally occurring sugar such as whole fruits to maintain your health and reduce risk of chronic disease.

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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