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Nutrition & Fitness Newsletter

Wellness: What is Healthy Enough?

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We live in a time of "wellness culture", social media, advertising, self-help books, podcasts and influencers all have a stake in promoting health or making money in doing so.  Do you spend a healthy amount of time on your health or do you feel guilty for not?  How far will you go to live a "healthy life"?  While my profession is all about health - how to improve your lifestyle, diet, emotional health and incorporate exercise into your life, what is healthy enough?  This where we step back and assess, how do all these health promoting activities affect your quality of life.  As with anything, strike a balanced approach to diet and exercise that doesn't alienate you from enjoying time with friends and family.  Take a moment to assess and find a healthy balance.

  • Overly strict diet - If you find that you are constantly on a diet or trying out the latest diet trend, it is time to step back and find a moderate sustainable eating plan.  Some weight loss plans are so strict (eliminating food groups) that they are nutritionally deficient.  Additionally, if you experience rapid weight loss in the beginning, typically doesn't point to a nutritionally sound diet plan.  Food is meant to be enjoyed and not meant to be something to feel guilty about.  Your food choices should not define your value.  Eating should not put you on an emotional roller coaster of anxiety, stress and negative self-talk.  Be mindful about disordered eating patterns such as bingeing, purging, stress eating, not supporting your energy levels, or othorexia (an obsession with proper or healthful eating that ultimately affects well-being).  However, not all these behaviors are formally recognized or diagnosed as eating disorders, they can negatively affect health and well-being.  Strive for a healthy, balanced diet that includes all the food groups and allow for "cheat" days in order to sustain a healthy relationship with food.  What matters most is how you generally eat - a day here and there of poor choices isn't going affect your overall health unless these are allergenic or intolerant foods.  Additionally, be mindful about how you feel while eating and afterwards, tune-up into what makes you feel the best.

  • Relationship conflicts - If your lifestyle alienates you from your friends and family something probably needs to be adjusted.  Hopefully, the relationships are healthy ones to begin with.  Your friends and family should be able support you in improving your health.  Given we are all unique in our preferences there may need to be a middle ground in order to maintain relationships when it comes to food and lifestyle.  If diet, exercise or any healthy lifestyle factors affect your ability to have a balanced social life consider some modifications especially for those who are most important to you.

  • Overtraining - Assess whether your exercise routine causes you to miss significant events with friends and family, unless you're a professional athlete, that may require many days and long hours of training.  If there's too much rigidity in your exercise schedule or you're having symptoms of overtraining, it's time to make changes.  Some symptoms of overtraining are excess fatigue, prone to getting ill, poor performance, typical workouts that feel more difficult, excess stiffness and soreness in muscles, emotional instability and reoccurring injuries.  The busy worker can fall into the trap of becoming "weekend warriors" that are mostly sedentary on work days and go all out on weekends.  These people can experience overtraining symptoms too, especially if it takes the full week to recover.  Some consequences of excessive exercise: loss of bone density, loss menstrual cycle (in women), overuse injuries, increased frequency of illness or persistent fatigue.  Find an exercise routine that you enjoy, can perform consistently, and makes you feel better and energized afterwards.

  • Professional support - If all the above is overwhelming or difficult to navigate, consider seeking professional help.  Extremes in health behaviors over time can lead to long-term health problems, seek guidance to find the right balance for you.

Happy Father's Day, June 18th!

Here are few reasons to see a nutritionist/personal trainer/health coach: relieve tension & stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through evidence-based diets, 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. 


Multivitamins and Memory

A research group decided to assess how a multivitamin may influence memory in the aging brain.  They tracked 3,500 elder adults.  One group took a placebo and another took Silver Centrum multivitamin for three years.  After the 1st year, people taking the multivitamin showed improvements in recall of a list of words.  In a separate study published in Alzheimer's & Dementia, similar results were shown on story recall, verbal fluency, digit ordering and executive function.  Experts stressed the importance of a healthy diet and lifestyle to support memory - not to expect that a multivitamin alone can protect memory.

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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