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Nutrition & Fitness Newsletter

Summer Fun & Food Safety

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Finally, it’s summer and the weather is warming up.  It’s a popular time of year for picnics, outdoor BBQs and camping trips.  Learn how to keep your friends and family healthy and happy, while preparing and serving outdoor meals.  Let's review a few helpful food safety tips to prevent food poisoning and foodborne illness.

  • Keep it Clean— First thing to do before preparing any meal, wash your hands with soap and water for at least 20 seconds.  Wash your hands often before, during and after preparing food.  Especially important after handling raw meat, poultry, seafood or uncooked eggs.  This also includes washing surfaces and utensils after each use.  All fruits and vegetables should be rinsed under running water, with the exception of melons and cucumbers, these should be scrubbed with a clean produce brush and rinsed before cutting.  Never wash raw chicken or any raw meal, seafood or eggs.  Washing raw meats and seafood can spread contamination around to other foods, surfaces and utensils.

  • Thaw Frozen Meats— At home, use the refrigerator, NOT the counter to slowly thaw frozen meat.  Thaw meat completely before grilling for even heat distribution.

  • Marinate Safely—Be sure to marinate all meats IN THE REFRIGERATOR; don’t leave it to marinate on the kitchen counter.  If using the leftover marinade from raw meat bring it to a boil before adding to cooked meat.  Don’t mix the raw marinade with the cooked meat.

  • Clean the 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 injuries related to ingesting these bristles.  As an alternative use a nylon, metal-coil brush or stainless steel grid scraper to clean the grill.

  • Keep It Cold —Keep cold foods at 40°F or below.  Transport in coolers with frozen water bottles, ice and/or gel packs.  Pack perishable foods in a separate cooler from cold beverages.  Thus, the cooler that should remain cold and won’t be opened as often.

  • Safe Serving— Serve cold foods in a serving dish set upon a pan or container of ice to keep it cold.  Keep all raw meat, seafood, poultry and eggs separate from ready-to-eat foods.

  • Hold the Heat— 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.  Cook foods to the proper temperature by using a food thermometer, hamburgers should be cooked to 160°F, chicken to 165°F and hot dogs to 160°F.

  • MOST IMPORTANT— 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!”
For more information on food safety visit the website

Enjoy the foods of summer safely!

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. 


Sweetener Erythritol, Heart Attack and Stroke

Erythritol is a sugar alcohol used as a low calorie sweetener.  A recent Cleveland Clinic study found those with higher levels of blood erythritol were at a higher risk of heart attack and stroke.  Erythritol appears to contribute to blood clots.  These initial findings are unclear as to whether the blood levels of erythritol on their own increased these risks or that these participants had high levels of erythritol in their diet.  Furthermore, the body is able to synthesize erythritol.  At this time it appears more studies on erythritol are needed.  However, consider varying your sweeteners and don't rely heavily on erythritol as your sole sweetener.

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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