Skip to main content
Sequoia Health and Fitness, Inc.

our twitterour facebook page linkdin

All Are Welcome!
Senior Discounts

RestonPatch Features
Posture Perfect!TM

Click Here to Read More>>

What People Are Saying About
Our Classes and Programs


As far as feedback on the Posture Perfect!TM class goes, it has not only met my expectations, but exceeded them! There are several reasons I enjoy the class... 

More Testimonials>>>

The Sequoia Advisor
IN THIS ISSUE                                                          August 1, 2007 
  • The Glycemic Index and Your Health
  • Make it a Family Affair 

  • Try This Fun Little Food Portion Quiz

  • This Saturday August 4th... Lap-Band Healthy Activity Program


The Glycemic Index and Your Health


Food Affects Your Brain

The various natural substances in food have a profound affect on the way you feel.

Proper variety and "food pairings" make a big difference in your overall health and longevity. Unbalanced eating habits can either leave you with depleted or excess blood glucose (sugar in the blood) something your brain does not like. When excess blood sugar is present, the pancreas must produce higher levels of insulin to move the excess sugar into your cells.


The Risks to Your Health

In theory, it is these higher levels of insulin and sugar in your blood that are implicated in an increased risk to your health. Over time, your cells no longer respond normally to the insulin circulating in the blood. This is called insulin resistance. When your cells no longer respond to insulin, sugar cannot move into the cell to be used for energy. High circulation blood sugar is what we refer to as Type 2 diabetes. High insulin levels can also contribute to other key metabolic problems such as obesity, high blood pressure and elevated blood cholesterol, predisposing to heart disease, strokes and other health problems.


Stable is Better

Either way, your body likes blood glucose levels to remain stable. Unstable blood glucose negatively affects your concentration, mood, athletic ability, hormone balance, energy levels and the ability to maintain a healthy weight. Unstable blood glucose will also alter your hunger levels. High levels of insulin in your blood stimulate the hunger mechanisms and make you over eat. The easiest way to keep your blood glucose levels stable is to eat a healthy balance of foods that have a medium to low glycemic index. Does this mean having to get obsessive about how and what you eat? Definitely not! Following the glycemic index is much easier and more effective than counting calories!


What is the Glycemic Index?

Simply, the glycemic index or GI is a food ranking system from 0 to 100 first invented to help diabetics control their blood sugar levels. When a food, specifically one containing carbohydrates, is eaten and digested, the speed with which the food raises your blood sugar is called its glycemic index. Low GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body. Foods between 55 and 70 are intermediate GI foods. High GI foods (more than 70) cause unhealthy spikes in blood sugar and insulin. In 1995, Barry Sears, in his book, The Zone, went on to popularize the glycemic index as a weight loss tool in his diet plan, The Zone.


The GI in Practical Application

The simple rule, especially for higher carbohydrate foods, is to choose less refined foods like whole grain breads, cereals with a low GI, beans, lentils, brown rice instead of white and plenty of fruit and vegetables. These foods will keep your blood sugar stable and in the healthy range. Avoiding large amounts of high GI foods can help you lose weight more easily. High GI foods can cause a rapid spike in blood sugar making you feel hungry sooner after eating a meal. Studies of volunteers at buffets show people eating higher GI meals consume more calories at the next meal.


Benefits of Eating a Low GI Meal

-Helps control body weight  

-Increases the body's sensitivity to insulin

-Improves diabetic control

-Reduces the risk of heart disease

-Reduces blood cholesterol levels

-Reduces hunger and keeps you feeling fuller for longer

-Prolongs physical endurance (man alert!!!)  


For a good Glycemic Index tool and food check, go to

and click on GI Database.


Fresh Start avoids fad eating and instead uses a complete approach to improving your health through healthier eating, getting active and reducing stress. Fresh Start helps you lower cholesterol, increase bone density, improve muscle strength, speed metabolism and lose weight. Make the most of your activity time while also balancing your lifestyle and maintaining good health at any age.
For more information c
ontact Woody McMahon at 703-464-5171 or email to



Make it A Family Affair


What About Our Children's Health?

The health of kids closely mimics the health of their parents and peers. More often than not you'll observe overweight parents with overweight children. This is the most obvious example of a familial health problem. But what about stressed out parents and their children? How about sedentary parents and their children? For better or for worse, children rely upon their parents to set a good example for their health and well-being along with many other aspects of their lives.


Which Way Health?

In the June 27, 2007 issue of The Journal of the American Medical Association (JAMA), researchers recently stated that "the rising incidence of chronic health conditions among American children is going to be a serious challenge for the future provision of health and social welfare resources in this country." The June 27, 2007 issue of JAMA is devoted to the topic of pediatric chronic disease. It goes on to explain how obesity, asthma and attention-deficit hyperactivity disorder (ADHD) have all gone up in the last 30 years in the US.

Unhealthy Children, Unhealthy Adults

Dr James Perrin, professor of Pediatrics at Harvard Medical School said that: "These new epidemics in chronic health conditions among children and youth will translate into major demands on public health and welfare in upcoming decades." Perrin suggests "Active prevention efforts likely offer the best hope of reversing these trends." His colleague Dr Steven Gortmaker said, "We know that major health conditions continue into adulthood; so if these trends continue, we will see increased health care costs and decreased quality of life, as many of these young people find their opportunities limited." 

Perrin and his colleagues reviewed many studies and found that the evidence overall suggests there are more American children with health conditions today. They give some examples, comparing rates in the 1970s with today's incidence:

- Obesity in children and adolescents has more than tripled from 5 per cent to 18 per cent

- Asthma has doubled to nearly 9 per cent

- Cases of ADHD now includes about 6 per cent of school children

- Overall, between 15 and 18 per cent of all American children and adolescents have some sort of chronic health condition. Nearly half this number could be classed as disabled

Major Reasons for the Problem

Perrin and his associates found several major reasons for the decrease in overall child health.

- Stress on parents reducing the time and energy they spend on their children

- Increase in sedentary time spent by children spent indoors watching TV.

- Fewer opportunities for physical activity

- Overall increase in calories consumed with more fast food and sugary drinks


Solutions to the Problem

If you are a parent, step-up to the plate and be a healthy role model for your kids. Just like teeth brushing, teach your kids at an early age how to get active, eat healthier and reduce stress. Help them grow-up living a healthy lifestyle. Your kids want a healthy role model; be there for them. They need someone to show, not just tell, them how to feel and look their best. Start by including your kids in a trip to the health club or take a Frisbee to the park and run around for an hour. Have some fun. It's good for you and your kids will love you more for it. 


Fresh Start helps families get healthier together. Call today to start planning your family healthy lifestyle program for better health tomorrow. Make the most of your activity time while also balancing your lifestyle and maintaining good health at any age.
For more information c
ontact Woody McMahon at 703-464-5171 or email to


Try This Fun Little Food Portion Quiz 

Click on and see how well you score. 

You might be surprised at some of your answers.

Let me know how well you did. Good Luck!!!

August 4th... Lap-Band Healthy Activity Program

Eight people are registered so far for our Saturday August 4th for our 8 week Lap-Band
Activity program. Two sessions, 9am and 10am, are being offered to start, both on
Saturday morning. Class size is limited to 6 people and spaces are first come first served.
If there is enough interest, evening times are available as well. In each Lap-Band activity
class you can have fun, develop self-confidence, lose excess weight, increase strength,
flexibility and stamina, increase athletic performance, adopt healthier eating habits and
reduce stress.
Spouses, family members 9 years and older and activity partners are all welcome. 
We may even do a Parents/Kids Combo class if here is enough demand. The class meets
once a week for 8 weeks. Class size is limited to 6. The cost is $20 per class or $149 for
8 weeks. Individulal sessions are available at additional cost. Please make checks payable
to Sequoia Health. To learn more or to enroll please contact Woody McMahon at
 703-464-5171 or by email at

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) 2006-2007 by Sequoia Health and Fitnes
s, Inc.

About this Newsletter 

To unsubscribe or change subscriber options visit:Right-click here to download pictures. To help protect your privacy, Outlook prevented automatic download of this picture from the Internet.

To learn more about Fresh Start,
please contact Woody McMahon:

You are receiving our free
 newsletter from this email
    A mindful and holistic approach to Fall Prevention, Balance, Full Body Functional Strengthening and Posture Exercises for All Ages! Our Science-Based Exercises are Safe and Appropriate for Your Ability. Our Exercises Help Improve Osteoporosis, Osteopenia, Fear of Falling, Balance and Strength Problems. Reston, Great Falls, Herndon, Middleburg, Arlington Sterling and Northern Virginia.

    483A Carlisle Drive
    Herndon, VA 20170

    300 West Washington Street
    Middleburg, VA 20118