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The Sequoia Advisor
IN THIS ISSUE                                                                November 1, 2008 
  • Skip a Meal, Gain a Pound
  • Stay Healthy All Winter Long
  • Weight Loss Seminar Series Starts in January
  • Whack-it League Sign-up


Skip a Meal, Gain a Pound

Sporadic Eating Schedules Contribute to Weight Gain

A lack of regularly scheduled eating times greatly affects your chances of
being overweight
. Overweight people typically have extended periods of time
without food followed by overeating; sometimes to the point of bingeing.
Wide swings in your blood sugar levels caused by irregular eating schedules
promote mood changes and increased hunger levels. Low blood sugar also
sends signals slowing your metabolism promoting the storage of body fat.
Starting and maintaining a regularly scheduled eating plan will be of the
greatest challenges facing you in controlling your weight.


Keeping Blood Sugar Levels Stable

Almost all the food that enters your body must be broken down into glucose
to be used as energy by the brain and other cells of the body. Glucose is a
sugar and is the preferred form of energy for all the metabolic systems in
your body. Your pancreas closely monitors and regulates blood glucose
levels with two hormones. When low blood sugar levels are detected due to a
lack of food, your pancreas releases a hormone sending stored glucose into
the blood. When blood sugar levels are high, like right after a meal,
another hormone is released to take excess sugar and store it in the body.
Irregular eating patterns disrupt this highly balanced sugar regulation
system and cause large hormone swings, overeating and weight gain.


The Affect Low Blood Sugar Has on Your Brain

Low blood sugar is called hypoglycemia. When your blood sugar levels are
low, the brain releases a series of hormones trying to increase blood sugar
levels. During the hypoglycemic period you may experience symptoms such as
shakiness, panic, sweating, headaches, irritability, blurred vision and
severe food cravings
. Most people respond to low blood sugar by trying to
eat something. The significant time lag between eating and your blood sugar
rising means most people will overeat. Usually simple carbohydrate foods
that raise blood sugar quickly are consumed but these products are not long
lasting or satisfying. The obvious solution is to eat regularly to prevent
this from happening.


Eating on a Schedule

Generally, if you don't have any trouble with your weight, normal eating
occurs when you are hungry. Observation tells us normal eating occurs
naturally about every 4 to 6 hours. Eating every 4 to 6 hours helps you
maintain a stable blood sugar level and avoids excessive hunger and
overeating. Eating regularly is a habit that you will want to re-learn and
perfect. Until your body naturally returns to a healthy hunger cycle, it's
best to just schedule all meals and snacks. Sometimes you will find
yourself trying to eat when you are not hungry. If that is the case, adjust
the portion so you only eat a small amount.


Planning Your Meals

Another valuable habit of healthy, normal weight eaters is planning your
meals. Weight problems can also occur from the lack of good meal
preparation. Unplanned meals tend to be less balanced and contain less
fresh fruits and vegetables and more canned and process items. Preplanning
your meals means you'll have the foods necessary to eat a nicely balanced
meal. Having healthy foods around the house also makes for good snacking
material. Yes, you can snack when you are trying to lose weight. Snacks
just need to be healthy like a half an apple with peanut butter or some
almonds with raisins.


For 30 days challenge yourself to plan your meals and eat on a regular 4 hour
schedule. You will be amazed at the difference it makes in your waistline.

When it comes to weight loss, having the right program makes all the difference
between success and failure. End the struggle with your weight once and for all.
Contact us for more information on Fresh Start Healthy Weight or to schedule
your free Fresh Start consultation. Call Woody McMahon at 703-464-5171 or email to to learn more


Stay Healthy All Winter Long


Stress Levels Are High

If you want to keep your health at optimum levels this winter, it's going
to require extra effort and vigilance. People are getting stressed out due
to higher prices for food, job instability, the coming election and
economic uncertainty. The extra stress negatively affects your immune
and its ability to fight infections. The way to stay active and
healthy is to pay attention to a few simple habits making it easier than
you think to maintain good health this winter.


How to Keep Yourself Healthy

Staying healthy through these stressful times is easier than you think.
Here are three suggestions to get you started.


Take Time to Rest and Relax

Keeping a positive attitude even in the worst of times gives you hope that
there will be a better day. Skeptical and negative thinking erodes your
physical health by further increasing cortisol production. Read a book with
a positive message. Watch a movie that will make you laugh. Listen to music
that makes you relax and feel good. If you have the cash flow, get a
relaxation message, facial or other pampering activity. For you water
lovers, drive to the lake or beach and sit and watch the water. This is a
very relaxing activity especially if coupled with a nap.


Burn Stress with Fun Activity

Fun activity is a great stress buster. Mentally you know you're doing
something good for yourself. Physically your body loves the stimulation
that comes from harder breathing, increased heart pumping and a little
sweat. Fun activity also stimulates serotonin production and distracts your
mind from negative thoughts. What exercise is best? All exercise is good.
It really depends on what you like. In a perfect world you would
participate in weight training for two hours a week and walking, running
and sports or active games you enjoy for another hour. Total of about 3
hours a week
is a good activity goal.


Keep Your Food Intake Balanced

Eating balanced meals is a good way to strengthen your immune system.
Getting enough proteins, carbohydrates and fats at every meal is a very
healthy way to eat. Eating adequate amounts of daily fruits and vegetables
provides vitamins, minerals and most importantly fiber. Fiber helps your
digestive system work more efficiently. Adequate protein is essential for
strong bones and cellular repair. Complex carbohydrates found in whole
grains provide essential fuel for the active body. On the other hand, over
eating is a physical stressor. It takes a lot of work for your body to
digest all that extra food. Eating less food reduces the burden on your
digestive system improving your health and your weight.


Practice these three essential health suggestions and you'll stay illness
all winter long.

Staying active and physically fit is the best way to avoid chronic illnesses like
heart disease, diabetes, alzheimer's, osteoporosis and depression. Commit to
Getting Active, Eating Healthier and Reducing Stress while living a healthier
lifestyle. At any age, 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    


Weight Loss Seminar Series in January 


I Don't Want to Be Fat Anymore

If you are tired of the embarrassment, discrimination and health problems associated with being overweight, this seminar is for you.  Today's diet plans, fitness routines and weight loss programs are incomplete and only leave you frustrated. You have tried them. you know they are ineffective at helping you lose and keep the weight off. In the I Don't Want to Be Fat Anymore seminar series we are going to:

  • Look at the most common mistakes keeping you from dropping those pounds
  • Bust the weight loss myths that have you stuck at that same old weight
  • Create a more effective and healthy plan to lose the weight and keep it off for good

If you are not completely satisfied, we offer a 100% money back guarantee. So you have nothing to loose except those unwanted pounds?


Cost: $15 per person or $25 per couple

Class Size: Limited to 20 people
TIme: 6:30 to 8:00 pm

When: Last Friday of the month

Location: Sequoia Health and Fitness, Inc. Herndon, VA

Please dress comfotably and bring some water to drink.
For reservations or more information please contact:

Woody McMahon at Sequoia Health and Fitness, Inc                   703-464-5171


Whack-it Sign-up Starts Now

Our first 8 week Whack-it league is about to begin. Each team will be playing an hour a week of doubles and/or singles. Find a partner and sign-up now. We will have a whole lot of fun and there will be prizes for the winning teams. This is a great way to get your weekly cardio without boring treadmills and eliptical trainers.

Look at the health and fitness benefits of Whack-it: 

  • Reduces excess body fat
  • Improves muscle strength and bone density
  • Promotes balance and body coordination
  • Develops eye hand coordination 
  • Strenghtens heart and lungs and increase your stamina 

To sign-up your team or more information please contact:

Woody McMahon or Sigrid Jackman at 703-464-5171 or email to




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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    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.

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