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Nutrition & Fitness Newsletter

Vitamin D: The Sunshine Vitamin

It's summer the sun is out!  Our bodies have this amazing ability to make vitamin D from sun exposure and absorb it from the foods we eat.  Unfortunately, living in the Pacific Northwest at this latitude makes this challenging and we may not get a sufficient amount of UVB sun exposure for us to make enough vitamin D.  There is growing evidence that a large part of the population is insufficient in vitamin D.  Let's talk about why this is important and what you can do to improve your vitamin D status.

    This is why we need vitamin D:
    • Vitamin D helps us absorb calcium to maintain healthy bones and teeth - very important for BOTH men and women.
    • Some forms of cancer such as breast, colon, ovarian, and prostate cancer may be prevented with adequate vitamin D.
    • Vitamin D may prevent Multiple Sclerosis (MS).  MS patients tend to be deficient in vitamin D.
    • Symptoms of depression, chronic fatigue syndrome and fibromyalgia may be relieved with improved levels of vitamin D.
    • Vitamin D deficiency may contribute to periodontal (gum) disease.
    • It supports immune function and reduces inflammation.
    • Vitamin may be beneficial to heart health and reduce risk of heart disease.
    Here are a couple of ways to increase your vitamin D levels:
    • Have these food sources of vitamin D - milk, fish, eggs and fortified cereals.
    • Take a supplement of vitamin D3, the preferred and most active form of vitamin D.  Be cautious with supplements since excess levels of vitamin D may cause health problems.  Consider seeing a Nutritionist for a recommended level of vitamin D supplementation relative to your lifestyle, diet and vitamin D status.
    Recommended Dietary Allowances (RDAs) for Vitamin D by age:
    • 0-12 months—400 IU
    • 1-70 years—600 IU
    • > 70 years—800 IU

Vitamin D may not be our only deficient nutrient, it’s important to eat a variety of foods to get the full spectrum of nutrients in your diet, a Nutritionist could help with this assessment and plan.

Here are few reasons to see a nutritionist/personal trainer/health coach: assess nutrient intake, disease prevention through 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. 


Reduce Risk of Peanut Allergies

The National Institute of Allergy and Infectious Diseases (NIAID), a part of the National Institutes of Health (NIH) performed a series of research studies called LEAP (Learning Early About Peanut Allergy).  This showed that early introduction of peanut-containing foods to infants at risk of developing peanut allergy was safe and led to a 81% reduction of developing a peanut allergy.  The NIH has posted new guidelines for peanut introduction for use by a wide variety of healthcare providers.  Please see a qualified healthcare provider to fully understand how to safely introduce peanut-containing foods to your infant, as food allergies can be severe and life-threatening.

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

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