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Nutrition & Fitness Newsletter

Short on Time, You can do it!

Now that the relaxed days of summer are ending, the kids will be back in school and you’re back at work, or school, eating well and exercise can become more challenging.  Activity and nutrition can happen with some planning and organization

Transition through the change of season and change of schedule without missing a beat with nutrition and exercise.

  • Squeeze In Activity— Time may be limited for your exercise routine however, you can still burn calories by staying active through-out the day. Parking farther from your destination or better yet bike or walk there, you may even get there faster than driving. Take the stairs, do a few laps around the store before shopping, you may even find some great deals. Try to stand to do your tasks, think before you sit. You'll be surprised how many calories can be burned outside of the gym.

  • Pack ahead— Prepare whole grain sandwiches, pitas, tortilla wraps with hummus or lean meats and lots of veggies.  Pack low-fat or non-fat yogurt, nuts and fresh fruit for snacks.

  • Schedule Meals—Don’t be caught hungry; low blood sugar can cause poor judgment, such as going for the vending machines or a quick fix, usually it ends up being high sugar or high fat foods.  Not a healthy habit for the long run.

  • Be prepared—Stock your refrigerator and kitchen with healthy, wholesome foods for quick meals and snacks.  Plan out 2-3 quick meals and snacks before going to the store.  Make a grocery list and stick to it.

  • Get plenty of rest—Falling behind on sleep leaves you tired and low energy, which triggers cravings for high energy (high calorie) foods.  Get a good nights sleep to control food cravings.

  • Drink plenty of water—Water makes you feel more alert and keeps your metabolism humming.  Sometimes we mistake dehydration with hunger.  Carry water with you, keep a glass on your desk, a bottle in your car and drink often.  Avoid or reduce sodas, and other sweet drinks as these calories add up quickly and sap your energy.

  • Build your recipe repertoire—If you need some new food ideas, pick-up a new cookbook with easy meals, or check out these websites for recipes:, and

  • Back to school for you too!—Develop your kitchen talents with cooking classes in basic cooking techniques or ethnic foods.   PCC has classes for kids too.   Here are some resources for classes: PCC Cooks and North Seattle Community College.
Do you want to learn more about packing grab-and-go snacks, stocking your kitchen, quick meals and burning calories outside of the gym?  Schedule an appointment with the Sheri.


Check Air Quality Before Outdoor Exercise
Given the wildfires we've been experiencing on the West Coast I thought a discussion on outdoor air quality for exercise was necessary.   Sometimes it's hard to tell if it just a cloudy day (it is Seattle, of course!) or a problem with smoke or pollution from various sources.   Save your lungs and your health, some days it's better to exercise indoors and stay inside where the air the cleaner.   Check out this website to find out about current air quality in your area.

Sheri is a certified nutritionist with a master's degree in nutrition, with over 14 years of clinical counseling experience and an ACE-certified personal trainer with advanced certifications in medical exercise and pending health coach certification.  All nutrition consultations include dietary analysis and meal plans to meet your individual 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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