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Nutrition & Fitness Newsletter

Manage Winter Weight Gain

Winter is time when we spend more time indoors and tend to be less active. With the holiday season approaching, social events with an abundance of food can lead to unintentional weight gain.  Have you found yourself overendulging in sugary snacks and desserts, overeating, drinking more alcoholic beverages and/or becoming more sedentary?  Use these strategies to help you enjoy the season while eating well, managing your weight and staying healthy.

  • Don't set weight loss goals.   First of all, this can be the worse time of year for a weight loss program.  You'll feel less frustration if you plan to maintain your weight.  There are just too many social events and temptations during the holiday season.  Put off weight loss plans until after the holidays.  You’ll feel much more motivated and have plenty of support from others at that time.  Think about New Year's resolutions.  Meanwhile, practice moderation.

  • Don’t drink alcohol on an empty stomach.  Alcoholic drinks loosen inhibitions and increase tendencies to overeat.  In addition, it wreaks havoc on your blood sugar.  If you do drink, have alcoholic beverages with your meal, drink slowly, and alternate with sparkling water or plain water.  Consider the excess empty calories that these beverages supply, a glass of wine provides 150 calories and approximately 400 calories for egg nog!  Always drink responsibly and sparingly.

  • Balance your food choices.  When selecting your foods, whether at a potluck or dining out, focus on the protein and vegetables, instead of the carbohydrates and sugary foods.  You'll feel more satisfied and eat less when having protein and filling up on the fiber from vegetables.  Plus, the higher calories foods will tend to be the carbohydrates and desserts.

  • Avoid mindless snacking.  Situate yourself away from the food, especially while you’re socializing.  Focus more on the conversation and enjoying the company of family and friends.  If you think you want to eat something, wait 5-10 minutes; delay, delay and see if it was that important to have.

  • Appreciate and enjoy the good stuff!  Take your time to evaluate the choices available to you before you fill your plate or place an order.  It's like budget shopping, look around to find your best deal!  Eat slowly and savor the special occasion and seasonal foods- like grandma's pumpkin pie or mom's sweet potatoes.  Don’t load up on excess calories from foods that you can have any other time.

  • Know when you’ve had enough. – Practice mindful eating, focus on the flavor, take the time to get in touch with your feelings of satiety (feeling full) and stop before you are completely stuffed.  You’ll actually feel better for it.

  • Have a restful night of sleep. – Sleep deprivation can increase your appetite and decrease your ability to control behavior, which can lead to overeating.  It can also alter hormones that manage hunger and satiety.

  • Burn some calories! –Find creative and fun ways to be active.  Put on your favorite music and dance around your house, grab your rain gear and stomp around puddles, play an exaggerated game of charades, go for a walk with a friend, walk the mall and window shop, or have a night out dancing.  You know yourself the best, experiment and discover activities that motivate you to move.
Here are few reasons to see a nutritionist/personal trainer/health coach: improve exercise performance, sleep quality, improve mental clarity, improve 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.  


Calcium and Cardiovascular Disease

A new clinical guideline from the National Osteoporosis Foundation (NOF) states that dietary calcium and calcium from supplements are safe for cardiovascular health if consumed in the recommended amounts.  Those amounts are less than 2000 to 2500 mg/day.  This is in regards to calcium with or without vitamin D.  An analysis performed in 2010 concluded that calcium increased the risk of heart attack and stroke while a second analysis performed in 2011 concluded that calcium had no effect on heart disease.

It is important for bone health to maintain an adequate level of calcium from diet and supplements but to make sure the amount is not excessive.  Be on the cautious side more is not always better.  If you'd like to evaluate your calcium intake and other necessary nutrients to get the proper balance for overall health and bone health, consider an appointment with Sheri for a full assessment.

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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