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Nutrition & Fitness Newsletter

Summer Fun & Food Safety


Finally, it’s summer and the weather is warming up.  It’s a popular time of year for outdoor cooking and dining.  Learn how to keep your loved ones healthy and happy, while preparing and serving outdoor meals.  Let's review a few helpful food safety tips to prevent illness and keep harmful bacteria under control.  In addition let's continue to practice safe distancing to prevent the spread of COVID-19.

  • Hand Washing - Make sure you wash your hands often with soap and water after grocery shopping, prior to food preparation (especially after handling raw meat, poultry, seafood or uncooked eggs), after touching your face, and before and after eating.

  • Thaw Meats - Use the refrigerator, NOT the kitchen counter to slowly thaw frozen meat.  Thaw meat completely before grilling for more even heat distribution.

  • Marination - Be sure to marinate all meats IN THE REFRIGERATOR; don’t leave it to marinate on the kitchen counter.

  • Marinade Cross-Contamination - If using the leftover marinade from raw meat bring it to a boil before adding to cooked meat.  Don’t mix the raw meat marinade with the cooked meat.

  • Clean Grill - If you clean your grill with a wire brush, check afterwards to make sure no wire bristles are left on the grill.  There have been numerous serious injuries related to ingesting these bristles.  As an alternative, use a nylon, metal-coil brush or stainless steel grid scraper to clean the grill.

  • Hot Temperatures - Keep hot foods hot; grilled meats can be kept hot until ready to serve by moving them to the side of the grill that is not directly over the hot coals.  Hamburgers should be cooked to 160°F, chicken to 165°F and hot dogs to 160°F.  A chafing dish, warming tray or slow cooker can also be used to keep foods at a safe temperature.

  • Keep it Cold - Keep cold foods cold, 40° F or below; transport cold foods from the refrigerator into coolers with frozen water bottles, ice and/or gel packs.  Put raw meats, poultry or seafood in a separate cooler from your produce and beverages.

  • Wash Produce - Rinse all fruits and vegetables thoroughly under running water before serving.  No need to use soap, bleach or commercial produce washes.  Be sure to store these separately from raw meats to prevent cross-contamination.  Don't wash meat, poultry or eggs.

  • Pack Efficiently - Pack perishable foods in a separate cooler from the drinks; one that will remain cold and won’t be opened as often.

  • Serving the Food - Serve cold foods in a serving dish set upon a pan or container of ice to keep it cold.

  • MOST IMPORTANTLY  - Don’t let any perishable food (this also includes condiments) sit out longer than 2 hours and not more than 1 hour if the temperatures outside are above 90° F.  Discard any food that has been left out longer than these times. “When in doubt, throw it out!"

  • Additional  Food Safety Tips - Visit the website for more food safety tips and additional information on grocery shopping during the COVID-19 Pandemic.  You may download to your smart phone the FoodKeeper App to understand food and beverage storage to maximize freshness and quality.

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.


Technology Addiction
Using technology has many benefits for news, work, fitness and social connections but are we over-doing it?  Overusing technology may have some drawbacks, concerns are affects on behavior and cognitive processes.  Some of these include an inability to focus, memory issues, loss of social skill and potential issues with anxiety, boredom and sleep disorders.  Research suggests that exercise may be able to counter excessive technology usage by activating similar pathways in the brain.  Reap the benefits of exercise while taking a daily break from technology.

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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