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Nutrition & Fitness Newsletter

Resource Guide During Difficult Times


With the current restrictions of sheltering at home during the COVID-19 pandemic, most of us are feeling the need to do something to help or are in need of support ourselves.  I thought it would be helpful to provide a one-stop resource guide to various organizations that are in need of assistance now.  On the other hand, if you're feeling lonely, depressed, anxious, stressed, etc., maybe you are the one needing references for support.  Last but not least, if you're struggling with eating well, emotional eating and need assistance with a balanced healthy diet using basic or on-hand ingredients, and/or want to get or stay physically fit at home we can provide help in those areas too.

Charitable Donations or Volunteer Opportunities

  • Feeding America - - This organization is fighting hunger in America. Due to COVID-19 many Americans have lost their jobs and lost wages finding themselves struggling to feed their families.  Donate to fund their cause, find local volunteer opportunities or locate a Food Bank near you.

  • Northwest Harvest - - A locally based organization feeding the food insecure in Washington state.  You can volunteer, donate food, money or your car to support this organization.

  • Meals on Wheels - - Delivers hot meals to food insecure seniors and those who are home bound.

  • Service Workers Support Fund - - Donate to support restaurant workers, gig workers and other hourly wage workers suffering economic hardship from the COVID-19 crisis.

  • CDC Foundation - - A fund to support the Centers for Disease Control and Prevention's health protection work using scientific expertise.

  • World Health Organization - - An independent global health organization established in 1946 guided by professionals and evidence based science.  Its core values are to advance the health of the world where all peoples attain the highest possible level of health.  You may donate to the COVID-19 response fund.

Assistance for Healthcare Workers

  • Sew Masks - Joann Fabrics has created a network of volunteers making and donating masks for medical personnel.  They are providing mask making instructions and recommended supplies.  If you're interested in helping visit

  • #FIRSTRESPONDERSFIRST - - Donations will provide essential supplies, equipment, accommodations, child care, food, mental health support and other resources for protecting frontline healthcare workers and their patients.

  • Other Ways to Help - You may contact your local hospital to donate meals, snacks and supplies to health care workers.  Many local restaurants are making it easy to donate and will deliver meals to these workers.

Support Local Farmers

  • Local CSA (Community Supported Agriculture) - Here are a few that have local delivery.  Full Circle Farms and New Roots Organics are delivering fresh produce along with other staples to the Seattle area.  The Ballard Farmer's Market has reopened with distancing restrictions, there is pre-order and drive-through pick-up along with some walk-up purchase options.  For details follow this link - Ballard Drive Through Farmer's Market.

Relief for Local Restaurants

  • COVID-19 and Food - The COVID-19 outbreak is not spreading through food but from person-to-person contact.  You can safely order take-out food from your local restaurant if contact is limited.  The Center for Science in the Public Interest has created an informative FAQ regarding COVID-19 and considerations with food.  They recommend ordering food from restaurant that provide paid sick leave to their employees so they will not feel obligated to come to work sick and spread the disease to other workers, pass it on to delivery workers or to you during food pick-up.  Please follow this link for more information -

  • Ballard Restaurants - Here's how to support the Ballard neighborhood restaurants, this is a list of restaurants that are open for take-out and/or delivery -

Personal Assistance

  • COVID-19 Information and Prevention visit or contact your local medical provider.

  • National Suicide Prevention Lifeline -  Call 1-800-273-8255.  Also has references for coping tips and other helpful resources.

  • Mental Health Support - Call your medical provider or health insurance provider to get references for phone counseling.  Loneliness can manifest in many ways affecting emotional health.  Try to stay socially connected to friends and family during this time of physical distancing.

  • Nutritional or Fitness Assistance - Contact us for help with eating well or staying physically fit while sheltering.  Good nutrition and consistent activity will help manage stress and improve overall emotional health.  We are offering virtual appointments during this time.  Take care of yourself to stay well and improve recovery if you do get sick.
While apart, we will all get through this together!

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 and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 


Stock-up on Healthy Food
To reduce trips to the grocery store here are few foods to stock-up on: whole grains (brown rice, oats, whole grain pasta, quinoa), beans (legumes), frozen fruit and vegetables, canned fish, frozen fish and lean meats.  Purchase nuts and seeds then store in the freezer or refrigerator to keep their oils from going rancid.  Make sure you wash your hands and countertops after after putting away your groceries.

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

Do you have a fitness or nutrition topic for the month?
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