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Nutrition & Fitness Newsletter

Greener & Healthier Holidays

Want to reduce your environmental impact during the holiday season while improving your health?  Between preparing elaborate holiday meals, food waste, gift giving and shopping, there's plenty of room for waste and unhealthy behaviors.  Here are few ideas to get you on the right path.


  • Choose Eco-foods— Foods that are grown in manner that supports the environment by maintaining healthy soil, without use of petroleum based pesticides and rotated in a way that doesn’t deplete the soil.  This type of agriculture, which I call “eco-culture”, produces a healthier plant with higher nutritional values as result of the nutrient-rich soils.  Eating a plant-based diet uses fewer resources and prevents chronic diseases such as cardiovascular disease, type 2 diabetes and cancer.  However, you don’t have to become a full fledged vegetarian but can try to incorporate more vegetarian meals into your diet.  Start with “Meatless Mondays.”  Locally sourced foods also fall into this category.  They have a lower carbon footprint as they have traveled fewer miles and tend to be fresher.

  • Sustainable Animal Protein—Red meat and animal-based foods play a role in obesity and chronic disease.  Moreover, production of these foods contribute to greenhouse gases and are resource heavy.  However, if you are going to have meat in your diet, there are healthier and sustainable choices in selecting animal protein. For example, if you're having turkey, look for a heritage turkey.  These turkeys are raised by small scale farmers that support genetic diversity, whereas most commercial turkeys are dominated by a single breed.  Additionally, avoid animals raised with using antibiotics or hormones to reduce the chance of antibiotic resistance or other side effects.  These medicines are often used in large-scale farming practices to keep the animals healthy or to encourage growth.  Meat produced in this way are prone to contamination and have a larger environmental impact.  Choose certified organic meats to avoid pesticides, chemical fertilizers and genetically modified foods, which can damage our environment and our bodies.

  • Reduce Food Waste—Start with your own kitchen, don't worry, no need for dumpster diving.  Re-purpose leftovers into other meals.  A couple of examples: roasted vegetables can be made into a flavorful soup or pasta dish, and leftover roasted turkey or chicken can be used in soups, salads or quick tacos.  Use the trimmings from vegetables, meat and bones to create flavorful, nutritious soup broth.  Herbs that are slightly wilted, along with their stalks can be used to make a pesto, and broccoli stalks can be trimmed and diced, then added to stir-fries.  Purchase only enough to use in a few days to prevent having to toss out foods that have gone bad.  Get the freshest produce from the Farmers Market that will keep for longer.  Use your freezer to store extra food in small containers for easy thawing and to enjoy later or pack for work.  Hone your cooking skills, get creative with what's in the pantry to build new meal combinations, reduce boredom and promote a nutritionally diverse diet.  Additionally, if your pantry is overflowing with packaged foods that you'll never use, consider donating these items to your local food bank.

  • Become More Active— Living petroleum-free or using less fuel, what can you do?  Surprisingly, you can walk and bicycle just about anywhere, given enough time and planning. What's better for your health than getting outside to run your errands.  Skip the gym work-out, walk or bike to the store and carry/haul your groceries home.  (Personally, I wish gyms could harness all that human energy and put to use.)  Now this is a "functional" work-out!  Instead of holiday shopping on the internet, save energy and burn some energy (calories), walk around the store, thrift-shop or farmer's market to comparison shop before you buy to really see and experience what you're purchasing.  Look for vacation or travel options that reduce use of environmental resources and improve your fitness; hiking, backpacking, bicycle trips, volunteer or service trips, ... discover your eco-adventure.

Here are few reasons to see 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. 


Are Cannabidiols (CBD) Safe?
Not according to the Food and Drug Administration (FDA).  The FDA has announced that it cannot conclude based on current evidence that CBD is generally recognized as safe or GRAS, for use in human or animal food.  Which means most food products containing CBD is considered illegal.  None of these products have been approved by the FDA.  For more information here's a link to the FDA announcement:

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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