Nutrition Counseling & Personal Training
Health  ✧   Healing  ✧  Wellness
Home Locations Contact Us
EMAIL:     PHONE:  206.789.6440

Nutrition & Fitness Newsletter

Sustainable You, Sustainable Planet

Lately I've been thinking more about how to minimize impact on the environment.  These thoughts made me realize that the two things that are so important to me are very much intertwined; being healthy and protecting our environment.  As an "eco-nutritionist", I try to promote healthy, organic, local foods that also supports farmers that care about the land.  Even the initial proposal for the latest dietary guidelines included information on sustainable foods, unfortunately that didn't make the final report.  As an "eco-trainer" I try to bring fitness into everyday activities.  Physically, you can lower your impact by walking and biking to do your errands, plus reap the benefits of better fitness.  I encourage you to find ways in your life to improve your health while creating a sustainable world.  Small changes can become big changes to your life and the planet.  Learn to live the "Eco-Lifestyle."

Here are a few of my favorite ways to live a sustainable and healthy lifestyle:

  1. Eco-foods— are foods that are grown in manner that supports the environment by maintaining healthy soil, without use of petroleum based pesticides and rotated in a way that doesn’t deplete the soil.  This type of agriculture, which I called “eco-culture”, produces a healthier plant with higher nutritional values as result of growing in nutrient-rich soils.  In addition, eating a plant-based diet uses fewer natural resources and can contribute to reduced of risk of chronic diseases such as cardiovascular disease, type 2 diabetes and cancer. You don’t need to become a full fledged vegetarian but can make an impact by incorporating more vegetarian meals into your diet.  Start off with “Meatless Mondays” and see where you go from there.  Those that eat locally sourced foods are sometimes known as "locavores."  Foods produced and eaten locally have a lower carbon footprint as they have traveled fewer miles and tend to be fresher.

  2. Reduce Food Waste—by starting with your own kitchen, don't worry, there's no need to start dumpster diving.  Repurpose leftovers into other meals.  A couple of examples: roasted vegetables can be made into a flavorful soup or pasta dish, and leftover roasted chicken can be used in salads or made into quick tacos.  Use the trimmings from vegetables and meat, and bones to create flavorful, nutritious soup broth.  Herbs that are slightly wilted, along with the stalks can be used to make a pesto and broccoli stalks can be trimmed and diced, and added to stir-fries.  Purchase only enough to use in a few days to prevent having to toss out foods have gone bad.  Get the freshest produce from the Farmers Market that will keep longer.  Use your freezer to store extra food in small containers for easy thawing to enjoy later or to pack for work.  Get creative with what's in the pantry to create new combinations that will increase variety, reduce meal boredom and promotes a nutritionally diverse diet.

  3. What's Growing—use what's growing in your garden or start a vegetable and herb garden to avoid extra trips to the grocery store.  What is more local than your own yard.  You don't have to be a master gardener to start a vegetable garden.  Lettuces, chard and certain herbs are easy to grow.  Try gardening in containers if you lack of yard space.  You'll be surprised how resourceful a garden can be for quick, easyand healthy meals.

  4. Eco-Activities— living petroleum-free or using less fuel, what can you do?  Surprisely, you can walk and bicycle almost anywhere given enough time and planning.  What's better for your health than getting outside to run your errands.  Skip the gym work-out, walk or bike to the store and carry/haul your groceries home.  (Personally, I wish gyms could harness all that human energy and put to use.)  Now this is a "functional" work-out!  Instead of shopping on the computer, save energy and burn some energy (calories), walk around the store or farmers market to comparison shop, and really see and experience what you're purchasing.  Look for vacation options that reduce use of environmental resources and improve your fitness; hiking, backpacking, bicycle trips, volunteer or service trips, ... discover your eco-adventure.
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.  


NEW FOOD LABELS: Show Added Sugar
With the current food labels we have no way to determine how much sugar is added to a food versus how much occurs naturally in the foods, such as with yogurt and fruit.  Nutritionally, these are two different types of sugars in how they affect our health and blood sugar.  The most misunderstood food for added sugar is yogurt.  Yogurt naturally has lactose, a type of sugar listed on the food label and lumped together with added sugar.  Lactose will not affect your blood sugar levels in the same way as an added sugar.  However, with the new labels you'll be able to determine how much sugar has been added to your foods.  There will be a line for "Total Sugars" and "Added Sugars."  You reconsider drinking that soda or eating that cookie after seeing the new labeling.  Finally, we will be able make an informed choice on which yogurt had less added sugar, as well as with other foods.  As you may recall the latest dietary recommendations on sugar support less than 10% of from total calories or less than 12 teaspoons with a 2000 calorie diet.  Manufacturers will need to comply with this new label design by July 26, 2018.  Meanwhile, you may contact Sheri for help with managing sugar or deciphering the current food labels.

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

Do you have a nutrition topic for the month?
Email your suggestions to