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Nutrition & Fitness Newsletter

Simple Hacks for Immune Health


As we enter the winter season and find ourselves more often inside with others, our chances of contracting the cold virus, flu or COVID increase.   Most importantly, we must continue to be vigilant to prevent the spread COVID-19, wear masks, physically distance, wash your hands and follow the guidelines of your local government.  Besides these preventative measures you can personally make some easy changes to improve your immune system to guard against or reduce the severity an illness.

  • 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.

  • 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.  Additionally, avoid added 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.  Supplementation with a high quality multivitamin containing the full complement of B vitamins, vitamin C and zinc my be the coverage necessary if your diet is not up to par.

  • Drink 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 and circulate important nutrients.  Reduce alcoholic beverages, excess alcohol can dehydrate your body and depress the activity of white blood cells.  Drink alcoholic beverages in moderation (no more than one drink per day) or not at all.

  • Sleep - Sleep deprivation interferes with immune function.  A study found that those who slept less than 5 hours per night were more likely to catch a cold than those who slept 7 hours per night.  The body functions optimally with least 7 to 8 hours of quality sleep per night.

  • Exercise - Is the best for stress relief, and enhancing mood and immune function.  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.  Plus, exercise can help to lower those levels.

  • Breathe Fresh Air - Get outside for some fresh air especially if you've been indoors a lot breathing recirculated air.  Open your windows on occasion to remove any accumulated pollutants and bring some fresh air into the house.

  • Get Some Sunshine/Vitamin D - Get outside for some sunshine so your body can make some vitamin D.  A vitamin D supplement may be necessary if you live in the Pacific Northwest or have a lack of sunshine this time of year.  There's evidence that vitamin D status can make a difference in severity of COVID-19 symptoms.  Those who were deficient in vitamin D have more severe symptoms and lower survival rates.  An additional study, showed those who had sufficient vitamin D levels had a 54% reduced risk of getting infected with COVID-19.  Contact us to gain access our dispensary with professional grade multivitamins, minerals and vitamin D.

  • Live a Life of Moderation and Mindfulness - Health is a result of moderation in many aspects of our life such as diet (sugar, fats, sodium), alcoholic beverages, caffeine and exercise.  Finding a balance in life without excess requires a certain mindfulness and discipline.  More is not always better.  Health coaching can help you find balance and mindfulness in your life.

  • Have a Support Network - We are all going through a difficult time of self-isolation, even if we're spending more time with the ones we live with.  We thrive on social interaction for our emotional and physical well-being.  Try to reach out to friends and family who are positive and supportive via phone, email, video and even written letters or cards.  It will be the best holiday gift for you and your loved ones!

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.


Cranberry and UTIs
The FDA announced that will not object to certain health claims related to cranberry products and reduced risk of recurrent urinary tract infections (UTI), not to mention, they concluded that the science backing this claim is limited and inconsistent.  However, the FDA has decided to allow cranberry products to make "qualified" health claims like "urinary tract health".  Not sure why this is the case, but if you're treating or preventing a UTI be cautious about the many cranberry juice cocktails that may be 73% sugar water, compared to 100% cranberry juice.  Additionally, drink plenty of plain water!

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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