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Nutrition & Fitness Newsletter

Holidays During COVID-19


The holidays are upon us and the health and safety of our loved ones hang in the balance.  As we approach the holidays this year, a mind shift needs to happen to prevent the dangerous spread of COVID-19.  Finding ways to navigate the traditions that bring us joy and comfort will be different.  Sacrifice is the word that comes to mind, interestingly the definition of "sacrifice" is something given up or lost, more loss is not what we need this year.  It is better to think of these as compromises for the time-being and for the greater good.  With hopes for a new year or near future when we can safely gather and not risk the health of our loved ones.  Here are a few of my thoughts for re-making the holidays in the time of COVID-19.  Granted this is not ideal but consider these as short-term compromises.

  • Love the One You're With - At this time the safest strategy is to have those special meals and celebrations with the ones that you have already been isolating with.

  • Pre-Quarantine for Two Weeks - If you plan to visit other people, have everyone and yourself pre-quarantine two weeks prior to the event.  This will take some advanced planning and trust amongst those who are gathering.

  • Gather Outdoors for a Limited Time - If the weather is mild enough and/or you can dress appropriately for the climate, outdoor gatherings with distancing for under 2 hours may be done safely.

  • Driving is Safer Than Flying - If you're weighing the alternative of flying or driving, you'll have better control over who you are in contact with while driving.  While driving, make sure you sanitize fuel pump handles and disinfect bathrooms before use.  The same rules will apply for masks and distancing during your visit.

  • Don't Do It - If there is no safe way to visit, don't go.  And by all means if you are having symptoms similar to COVID or have been around someone who has tested positive, don't even think about it!  This is the sacrifice we make for the short-term.

  • Drive Bys - Another option to "almost" visiting is to stay in your car, drive by and wave, leave gifts at the front door (if you do such things).

  • Virtual Gatherings - I know some of us are getting burnt out on virtual/video meetings.  However, they are safe and easy to do on Zoom, FaceTime, Skype and other video platforms.

  • Weighing the Risk to Benefit - Of course everyone's situation is unique.  You'll need to make the decision of what is best for you, your family and friends.

  • Get a Flu Vaccine - A flu vaccine won't protect you from COVID-19, any type of flu prevention it will save healthcare resources for the critical care of patients with COVID-19.  And possibly prevent having the flu and COVID-19 at the same time.

  • Provide Social Support - We are all going through a difficult time of self-isolation.  Everyone could use social interaction for our emotional well-being.  Try to reach out to friends and family via phone, email, video and even written letters or cards to let them know they are not alone and that you are thinking about them.  It will be the best holiday gift of all!

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 evidence-based 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.


Dietary Guidelines 2020-2025
Every five years the Department of Agriculture (USDA) and Department of Health and Human Services update the Dietary Guidelines for Americans.  This is used to set standards for school lunches, senior meals, nutrition education and advice given by health professionals.  Similar to previous guidelines, a diet high vegetables, fruits, nuts, unsaturated oils, legumes and whole grains and low in red meats, processed meats, refined grains and added sugars is recommended.  Added sugars limits have gone down from less than 10% to 6% of calories, which is less than 30 grams.  Another notable change is moderation in alcoholic beverages.  It used to be two drinks a day for men and one for women, now it is one drink per day for both men and women or all adults.

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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