All Are Welcome!
Senior Discounts
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 November 1, 2008
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 Woody@SequoiaHealth.com 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 system 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 free 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 Woody@SequoiaHealth.com.
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 Woody@SequoiaHealth.com
| |
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 Woody@SequoiaHealth.com
|
Continued Good Health,
Woody
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.
|
About this Newsletter
You are receiving our free newsletter from this email
|
|
|