Nutrition Counseling & Personal Training
Health  ✧   Healing  ✧  Wellness
Home Locations Contact Us
EMAIL:     PHONE:  206.789.6440

Nutrition & Fitness Newsletter

Make the Most of Your Time

image Summer Produce

Now that the relaxed days of summer are past and we transition to fall, we may find that our time is limited.  The kids are back in school and you’re back at work, or school - eating well and exercise can become more challenging.  Activity and good nutrition can happen with some planning and organization.  Here are a few pointers to help with the change of season, and change of schedule without missing a beat with nutrition and exercise.

  • Squeeze In Activity— You may not be able to devote as much time towards your exercise routine however, you can still burn extra 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 might even discover some great deals.  Try standing to do your tasks, think before you sit.  You'll be surprised how many calories can be burned outside of the gym.  This type of activity is called Non-Exercise Activity Thermogenesis (NEAT) and has proven to burn as much or more calories in a day as a daily exercise routine in some cases.

  • 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.  Preempt getting caught off-guard with limited and unhealthy food choices.  Additionally, use the grocery store as another option for healthy snacks if you aren't able to pack ahead.

  • Schedule Meals & Snacks—Don’t be caught hungry.  Low blood sugar can cause poor food decisions, such as going for the vending machines for a quick fix, which typically leads to eating high sugar or high fat foods.  Not a healthy habit in the long run.

  • Be prepared at Home & Work—Stock the 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.  Prepare 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 help control food cravings and manage hormones that affect hunger and satiety.

  • Drink plenty of water—Water makes you feel more alert and keeps your metabolism humming.  Sometimes dehydration can be mistaken for hunger.  Carry water with you, keep a glass on your desk, a bottle in your car and sip throughout the day.  Avoid or reduce sodas, and other sweet drinks as these calories add up quickly and can sap your energy.

  • Build your recipe repertoire—Batch cook some meals or parts of meals on the weekend.  Mix and match these parts to create more variety and flavors.  If you need some new food ideas, pick-up a new cookbook with easy meals, or check out these websites for recipes: PCC Markets recipes, Eating Well recipes and Bastyr University recipes.

  • Back to school for you too!—Develop your kitchen talents with cooking classes from basic cooking techniques to ethnic meals.   PCC has classes for kids too.   Here are some resources for classes: PCC Cooks and Seattle YMCA Cooking Classes (Virtual).   If you're interested in growing your own foods, try a Tilth Alliance Class.

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. 


"Influencer" Dietitian or Advertiser?

The American Beverage trade group paid a group of 10 registered dietitians to use their social media accounts to promote artificial sweeteners in diet sodas.  This was in response to a recent World Health Organization (WHO) claim that diet sodas sweetened with aspartame were ineffective for weight loss and "possibly carcinogenic" (cancer-causing).  This analysis also found that companies and industry groups paid dietitians to encourage viewer to eat candy and ice cream, adding to the contradictory messages on scientific evidence for healthy eating.  Many of these messages don't make it clear that the dietitian is being paid for these promotions, which effectively means they are paid advertisers.  Some of these influencer/advertisers justify their posts stating these foods/beverages can be part of a healthy diet.  However, they should also promontly state they are being paid by an industry, discuss the risks and how to implement these products into a healthy diet.

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

Do you have a nutrition topic for the month?
Email your suggestions to