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Nutrition & Fitness Newsletter

Fight the Flu!

Cold and flu season is already upon us.  Rather than avoiding contact with others, you have another defense.  Your immune system can fight off infections if you treat it well.  Here are a few tips for improving your immune function. Now go out and enjoy holiday gatherings with your family and friends.  Party on!

  • Eat a Nutrient-Dense Diet - Eat a diet rich in antioxidant nutrients such as beta-carotene, vitamins C, and minerals, selenium, and zinc which help to bolster the immune system.  Fresh fruits and vegetables, especially colorful ones are rich in antioxidants.  Start slowly and work up to 5 servings a day.  It’s easier than you think.
  • Stay Hydrated - Drink plenty of water, staying hydrated will keep your mucous membranes moist and prevent bacteria and viruses from entering your system.  Water also helps to flush your system of toxins.
  • Reduce Bad Carbs - Try to stay away from refined sugar, concentrated sugars, and refined carbohydrates in both food and drinks.   High blood sugar levels can reduce the ability of white blood cells to fight infections.
  • Improve Beverage Choices - Reduce alcoholic beverages, excess alcohol can dehydrate your body and depress the activity of white blood cells.  Drink alcoholic beverages in moderation or not at all..
  • Wash Hands - Wash hands often with warm soapy water.  So simple, but yet we can spread so many germs around this way.
  • Exercise - Lose excess weight, research suggests an increased number of infections occurring in obese people.  Those with high blood cholesterol and lipid levels have fewer white blood cells and a slower response to fighting infection.   Being underweight can also increase susceptibility to infections.
  • Manage Your Microbiome - Probiotics are live microorganisms that provide many health benefits.  They are known as beneficial bacteria that live in your gastrointestinal (GI) system.  Probiotics can bolster your immune system and shorten the duration of colds.  Food sources of probiotics are yogurt, kefir and the fermented foods such as sauerkraut and kim chee.  Looks for foods that contain "live cultures."  Probiotic supplements are also an option but can be confusing to pick one appropriate for your needs.  Consult a nutritionist for the best option.

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. 


Keeping Up with Foodbourne Illness

It's seems every week there's a new foodbourne illness, from E.coli in romaine lettuce to salmonella in chicken.  According to federal data, one in six Americans (or 48 million people) is sickened and 3,000 die from foodborne diseases each year.  And the numbers may be higher since may illnesses go unreported.  The U.S. Department of Health and Human services ( has come out with a widget to keep up with these recalls.&nbps; Check it out here.

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

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