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The Sequoia Advisor
IN THIS ISSUE                                                                May 15, 2008 
  • Portion Distortion
  • Eggs Help Shed Unwanted Weight
  • Make Your Band Work Better
  • Active Adults... Don't Let Health Problems Slow You Down


Portion Distortion

Controlling Portions
For most people, excess weight is the result of inactivity and overconsumption of food. Reaching a healthy weight and keeping it there requires an understanding of proper portion size. If you eat out or on the run, you probably have noticed that food portions have gotten larger. Some portions are even called "super size," just to let you know in advance that a lot of food is headed your way. Once you can get portions under control, 70% of your weight loss challenge is over. Here are some pointers and a nifty quiz to help you eat smarter.

Food is Visual
Before taste and smell come into play, your food is visual. To see howmuch food you really need is very important in keeping your portions in the healthy size range. Look at your meal; does it look like a lot of food. If it does look like a lot, than it probably is alot. Take your meal and look at it again. Is it colorful? If it is then you have a good food variety with
lots of fruits and vegetables included. What is the size balance between your meat, vegetable, fruit and starch groups? If your vegetable group is the largest, followed by meat, fruit and starch; then you are doing well.

The Half Meal Rule
At a restaurant, generally if you want to eat a healthy portion you'll take their portion and cut it in half. Your mother was wrong; you don't have to finish everything on your plate. That advice was based on a young, active growing body and does not apply now. Consider this; in this time of spiraling food costs, take half your meal home and save yourself some
money. Sometimes certain foods are even better the next day. If you are not a leftover person, just leave it behind.

Save Yourself a Lot of Work
Remember, for every extra 250 calories consumed means another hour at the gym. Practically, you'll eat 500 to 1000 extra calories a day if your not careful. Do the math and you see that it takes 2 to 4 hours of gym time just to maintain your current body weight. If you are trying to lose weight, the 2 to 4 hours does not shed one extra pound from your body. So be smart and eat a normal healthy portion to control your weight and get to the health club 3 hours a week to improve your health.

Take The Quiz
To see if you know how today's portions compare to the portions available 20 years ago, quiz yourself on Portion Distortion. Portion Distortion is complements of the National Institutes of Health and the Department of Health and Human Services. We hope you find Portion Distortion insightful and fun. We also hope that next time you eat on the run, you will think twice about the food portions offered to you.

Click here to take the quiz.

Staying active makes a big difference in how you feel. In 2008, make Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle your number one goal. Go to our website at and take the
Health Investment Questionairre.
Once you have taken it we will be glad to offer you a no cost consultation and talk more about the benefits of Fresh Start. For a free Fresh Start consultation, please call
Woody McMahon at 703-464-5171 or email to



Eggs Help Shed Unwanted Weight


Eat Eggs for Better Health
This title Eat Eggs For Better Health, probably caught you off guard. Starting in the 1970's, eggs developed a bad reputation because of their high cholesterol content. At that time, cholesterol was seen as the major contributor to heart disease. It was believed that
limiting cholesterol intake would have a significant lowering affect on total cholesterol levels. Many foods that contained cholesterol like butter, milk, eggs and liver, were put on the "do not eat list" in an attempt to reduce the incidence of heart disease. Twenty years later,
heart disease is still on the rise and research has shown that for over 70% of people, dietary cholesterol has little affect on total blood cholesterol levels or heart disease in general.


Why Eat Eggs
Eggs have been described as "nature's perfect food." Large eggs are about 70 calories each containing 6.2 grams of complete protein, 4.5 grams of fat (1.5 of which is saturated fat). Eggs also contain varying amounts of 13 vitamins plus many minerals. Eggs are one of the few foods that contain vitamin D making them essential in our diet. They are also low in sodium. Eggs are included in the meat and meat alternates group because they provide a high quality, complete protein. One egg is equal to one ounce of lean meat, fish or poultry. Eggs are also versatile being used as a meal or to make many other foods like salads,
puddings and breads.


The Egg/Cholesterol Connection
Cholesterol is a complex fatty substance found in every living cell. You cannot live without it. There is a difference between dietary cholesterol (the cholesterol you consume in foods) and blood cholesterol (the cholesterol in your bloodstream, also called serum cholesterol). Dietary cholesterol does not automatically become blood cholesterol when you eat it.
Most of your blood cholesterol is made by your body. The typical egg has about 200 milligrams of cholesterol. In comparison, the body of a typical 150 pound person makes about 1000 mg of cholesterol daily.


Eggs and Weight Loss
Increasing lean muscle mass is a key to stimulating metabolism. Eggs provide a good source of complete protein so that muscles can grow when stimulated. So, eating regular amounts of protein throughout the day are vital in reaching a healthy weight. The more muscle on your body, the higher your metabolism and the less likely you are to be overweight. When
combined with health fats, protein acts like an appetite suppressant helping reduce food volume and increase satiety.


The Research
Many studies have shown that one or two eggs eaten every day have little if any effect on your blood cholesterol levels. One of the reasons for this is lethicin, a fat emulsifier found in eggs. Lethicin breaks-up the cholesterol and fat molecules and allows them to be more easily digested. Most research shows that food cholesterol does not significantly boost blood cholesterol levels in most people. Let's look at excerpts from some of the studies.

  1. Thirteen patients at the Highland Hospital in Oakland, California were fed the equivalent of 15 eggs per day for a 3 week period. The serum cholesterol did not increase significantly in any case except two bedridden, obese patients. 4 of the 7 ambulatory patients in the study actually showed a slight decrease in serum cholesterol.
  2. Dr. Robert Itchiness, a cardiologist in New York City specializing in metabolic disorders, has treated over 8,000 patients. He lowered the serum cholesterol markedly in 63 percent of his patients with a diet high in meat, milk, and eggs. Dr. Itchiness believes that 95 percent of all heart trouble is associated with high serum triglycerides and attributes this to the staggering increase in sugar consumption--up from 7 pounds per person in 1840 to over 100 pounds today. 

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Eating healthier foods is a life long challenge. Would you like to learn how to take better care of yourself in 2008 while improving your health? Commit to Getting Active, Eating Healthier and Reducing Stress while living a healthier lifestyle. Fresh Start provides the education, motivation and accountability necessary to improve your health while helping you feel and look your best. For a free Fresh Start consultation, please call Woody McMahon at 703-464-5171 or email to    


Make Your Band Work Better With Pinnar Activity Classes
Do you want your Band to work better? Have you been thinking about beginning a weight training program but the local health club seems a little scary? Maybe you are concerned about how you look and would rather have some place a little more private? Are you older and have a medical condition that needs someone with special knowledge to help you get active again? We have just the program for you.  


The Better Alternative. This year we are offering a more sensible solution that will keep you coming all year long. Our once a week, small group fitness program (4 people maximum) will only cost you $20 a session. For your money you get your own personal trainer, Suzanne Riley, with convenient times offered on evenings and weekends. These are beginner, lower intensity classes designed to help you get moving again. 

You'll also get:

  • Goal Setting to help you stay on track all year long
  • Fun Activity with an instructor who knows how to Educate and Motivate
  • Exercise Guidance so you get the most benefits from exercising properly

To find out more please call Suzanne at 703-464-5171 or email Twice a week training packages are available as well.


Active Adult or Senior Citizen... It's Your Choice

A Crossroads in Your Life

If you think you can go sailing through life paying little attention to your future health, it just isn't true. The decisions you make about food choice and activity and stress levels today dramatically affect your future. Investing in your health today pays great dividends as you get older. There is nothing worse than retiring and not having your health or being able to do the things you want to do. Make the decision today to be an Active Adult and not a Senior Citizen.


The Time to Start is Now

Dedicating as little as three hours a week to improving your health can make a big difference as you get older. Don't let health problems slow you down or keep you from enjoying life. Getting active, eating healthier and reducing stress improve most medical problems. Remember, if you are going to be an Active Adult, you'll want to learn how to be proactive rather than reactive with your health.   


Be an Active Adult Today
Give us a call at 703-464-5171 or email to find out what steps you can take to feel and look your best. Click here to take the

Health Investment Questionnaire, a great way to learn more about what you can do to become an Active Adult.

Continued Good Health,


Woody McMahon

The Sequoia Advisor

Sequoia Health and Fitness, Inc.
483A Carlisle Dive
Herndon, VA 20170  

Required Disclaimer: The material provided herein should not be construed as a health-care diagnosis,
treatment regimen or any other prescribed health-care advice or instruction. The material is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its readers. The publisher does not advise or recommend to its readers treatment or action with regard to matters relating to their health or well-being other than suggesting that readers consult appropriate health-care professionals in such matters. No action should be taken based solely on the content of this publication. The material and opinions provided herein are believed to be accurate and sound at the time of publication, based on the best judgment available to the authors. However, readers who rely on material in this publication to replace the advice of health-care professionals, or who fail to consult with health-care professionals, assume all risks of such conduct. The publisher is not responsible for errors or omissions. 

Copyright (c) 2006-2008 by Sequoia Health and Fitness
, Inc.

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