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Nutrition & Fitness Newsletter

Enjoy a Healthy Holiday!

Winter is when we spend more time indoors and tend to be less active.  For most of us the holiday celebrations are a minefield of foods that add to the waistline and make you feel poorly.   Along with the holiday season comes stress, lack of free time, social gatherings and poor eating.  Here are some strategies to help you make the most of the season, enjoy eating well and stay healthy.  Check out how these small changes can make a huge difference.  

  • Change the Fat—When cooking, substitute a portion of the butter with olive oil.  You’ll have the buttery flavor while consuming less saturated fat and more healthy fats.  Every tablespoon of butter substituted with olive oil, will save you 5 grams of saturated fat. Saturated fat is the bad fat that promotes inflammation and raises LDL, the bad cholesterol.

  • Get More Antioxidants—Try having mashed sweet potatoes instead of regular white mashed potatoes or add mashed cooked cauliflower to the potatoes.  Colorful vegetables have more antioxidants.  Even though cauliflower is white it belongs to the family of cruciferous vegetables that have potent cancer fighting properties.

  • Save on Calories—Holiday shopping is all about finding the best deal. How about finding the best deal calorie-wise?  If you are preparing the traditional sweet potato recipe, skip the marshmallows and use apricot or peach jam for the added sweetness.  1 cup of miniature marshmallows = 150 calories vs. 1 tablespoon of fruit juice sweetened jam = 37 calories.  The jam goes a long way in adding sweet fruit flavor without having the refined sugar in marshmallows.  You may also serve up one less cup of mashed potatoes– this will save you 210 calories!   Replace sour cream in recipes with low fat or non fat Greek yogurt and save 100 calories for every cup.

  • Fill-up on Protein—Choose lean protein such as white meat poultry or heart healthy fish to improve satiety (the feeling of fullness).  You will feel satisfied and have less room for higher calorie carbohydrates such as breads and sugary desserts.

  • Don’t drink alcohol on an empty stomach.—Alcoholic drinks loosen inhibitions and increase tendencies to overeat.  If you do drink, have alcoholic beverages with your meal, drink slowly, and alternate with sparkling water or plain water.  Always drink responsibly.

  • Avoid high calorie beverages.— The calories in some beverages can add up quickly.   Examples: glass of wine = 150-180 calories, cup of eggnog = 250 calories, 12 oz. soda = 150 calories.

  • Avoid mindless snacking.— Situate yourself away from the food, especially while you’re socializing.   Focus more on the conversation and appreciate the company of your family and friends.

  • Appreciate and enjoy the good stuff!— Eat slowly and savor the special occasion and seasonal foods.   Don’t load up on excess calories from foods that you can have any other time.

  • Get a restful night of sleep.— Sleep deprivation can increase your appetite and decrease your ability to control behavior, which can lead to overeating.  Grab some ZZZZ...

  • Burn some calories!— After a meal, go for a walk with a friend or family member, play charades or go out dancing.  Move your body!

  • Relax.—Stress can wreck havoc on the body; may cause weight retention and lead to binge eating.   Take a deep breath and make time for yourself.  Take a relaxing bath or yoga class.

  • Maintain your weight.— This can be a difficult time to lose weight, you may feel less frustration if you plan to maintain your weight.  Put off weight loss plans until the New Year.  You’ll be more focused and motivated, plus have plenty of support from others at that time.

  • Start Now!— Plan ahead and beat the New Year’s crowd, start your nutrition and/or fitness training appointments before the new year and have a plan/habit in place now.
The holidays are challenging time for eating well, staying well and exercising.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you stay on track.  Gift certificates are available too!  Wishing you Healthy Holidays!


FDA Approval of Genetically Engineered Salmon
The FDA has approved AquAdvantage Salmon for human consumption.  The first genetically engineered (GE) animal available as food.  AquaAdvantage is currently working on other species of GE fish for public consumption.  The AquAdvantage GE salmon has growth hormone genes from Chinook salmon and DNA from the anti-freeze genes of an eelpout.  This fish will grow at twice the rate of natural salmon. The population of the wild salmon and our ocean's eco-system will be threatened  if these GE salmon or salmon eggs are released into the general ocean population.  The long-term safety of eating GE salmon is unknown, there is little data supporting it's consumption.  Consumers may not be able to avoid the GE salmon as current labeling laws don't support designation of GE foods.  Praise Costco for stepping up, they will not sell GE salmon!

To find out more or take action visit or  Naturally grown food has historically supported life and healthy nutrition.  The push to make more foods faster to maximize profit, could backfire wreaking havoc on our health and environment.   Along the way we are losing our connection to real traditional foods.  Foods produced and grown by real people that care about our eco-system and population, not just for corporate profit.  This holiday season, try to eat seasonally and locally, support your local farmer and you may even save the world.

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 an advanced certification in medical exercise and pending Health Coach certification.  All nutrition consultations include exercise guidance, dietary analysis and meal plans to meet your individual 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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