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Nutrition & Fitness Newsletter

Superfoods of the Season


There's so much talk of "superfoods" and their special healing powers.  Acai for constipation, gogi berries for brain health and so on...  As if we need to find foods from distant places to enhance our health or fix all our problems.  These exotic foods can be expensive and difficult to find.  What if we could get the same health benefits from foods that's growing locally, found in the Farmer's market or your local grocery store and save money!  These local foods are just as good even though they may not have exotic names and come from far away places.  You may already have some these super stars in your freezer or refrigerator now.  They don't even have to be in season, some can be found in the freezer and be just as nutritious.  

Here are a few of those foods and their amazing super powers:
  • Berries - The partial list is - strawberries, blueberries, raspberries and blackberries.  Berries are definitely high on the list for their powerful cancer fighting antioxidants such as anthocyanins, resveratrol.  It's all in the colors, berries in some cases have 10 times the antioxidants of other fruits and vegetables.  Besides, their antioxidative qualities, berry may protect against high blood sugar levels and reduce inflammation.  Additionally, berries are low calorie, high in fiber and naturally sweet.

  • Cruciferious Vegetables - These are in the vegetable family of kale, cabbage, broccoli, cauliflower and collard greens.  Various components in cruciferous vegetables have been linked to lower cancer risks.  Some have shown the ability to stop the growth of cancer cells for tumors in the breast and uterine lining (endometrium).  Additionally, benefits in preventing lung, colon, liver, and cervix cancer, according to the American Institute for Cancer Research.  Studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.  Lab studies show that one of the phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens before they can damage cells.  Moreover, cruciferious vegetables can be protective against heart disease.

  • Tomatoes - Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer, especially bone, lung, and prostate cancers.  Lycopene may also improve cholesterol and triglyceride levels.  Tomatoes are also a good source of lutein and zeaxanthin, two other carotenoids, which have been associated with protection against age-related macular degeneration.  Additionally, they are a good source of vitamin C, potassium, folate, and vitamin K.

  • Nuts & Seeds - Examples are almonds, walnuts, pecans, pumpkin seeds and sunflower seeds.  These are a great source of plant protein, have plenty of dietary fiber, and are high in heart-healthy mono-and polyunsaturated fats (including plant omega-3 fatty acids) and low in saturated fats.  They contain many vitamins and minerals (such as vitamin E, magnesium, phosphorus, copper, and manganese) and a plethora of plant chemicals with potential antioxidant and anti-inflammatory properties.  Nuts and seeds may lower the risk of developing high blood pressure, cardiovascular disease, and cancer.  Evidence from clinical trials has suggest nut consumption may improve cholesterol and triglyceride levels, insulin resistance and oxidative stress.

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 diets based on science, and proper 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, health coaching and/or fitness training appointments to help you develop a healthier lifestyle for you and the planet.


Added Sugars in School Meals

A recent study in published in Nutrient found that during the period of 2014-2015 more than 90% of schools that served breakfast exceeded the recommended limit of added sugars specified in the Dietary Guidelines for Americans.  Moreover, 70% of the schools serving lunch exceed the same guidelines for added sugars.  On average, added sugars were 17% of total calories for breakfast and 11% of total calories for lunch.  Parents, you may want to monitor what your children are having in their school meals.  Ref: Nutrients 2021, 13(2), 471.

Sheri is a Certified Nutritionist with a master's degree in nutrition, with over 19 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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