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Nutrition & Fitness Newsletter

Women's Health Month

Yellow Flowers

Mother’s day is May 9th. 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.  Iron deficiency can be a common cause of fatigue in pre-menopausal women.  A blood test can determine if there is an iron deficiency.  If needed, iron supplements and an iron-rich diet would be recommended.

  • 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 and support a healthy fetus.

  • 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 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 you off your performance plateau.

  • Emotionally out of sorts or poor focus — Our brains are nutritionally demanding, when depleted, symptoms can manifest in such ways.  Calorie balance and essential fat intake is crucial to supporting our emotional health.  Additionally, if sleep quantity or sleep quality is compromised emotional health and focus can be affected as well.

  • 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 FODMAP 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, to make it easier to eat a varied and healthy diet.

  • Bone Density concerns — From teenage years when bones are developing, to adulthood when maximum bone density is met, onto perimenopausal and post-menopausal phase when bone loss is greatest - women's needs for vitamin D, calcium and other bone health nutrients is critical to preventing osteopenia and osteoporosis.  Weight-bearing exercise and strength-training play an additional important role supporting bone density.

  • Heart Disease — Heart disease is a leading cause of death among women.  The basics tenets of over health are good for heart health.  These include a balanced and healthy diet, regular exercise, stress management and quality sleep.

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 diets based on science, and proper 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, health coaching and/or fitness training appointments to help you develop a healthier lifestyle for you and the planet.


Breast-fed Children and Behavioral Benefits
A study published in the Archives of Disease in Childhood November 2020, observed if breastfeeding and how long a child was breastfed affected their behavior.  The mothers and teachers filled out a questionnaire covering various aspects of behavior for 11,148 children.  Children who were breastfed had fewer behavior problems.  The children who were breastfed for longer period had fewer behavior problems overall, although they showed a faster increase in behavioral problems as they got older.  More research to come in this area.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 19 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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