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The Sequoia Advisor
IN THIS ISSUE November 15, 2007
Weight Loss Study- More Participants Needed
So Begins the Holiday Food Madness
Your Food Struggle
If you are in any way struggling with food; the next six weeks can be
overwhelming. We are entering the season of potential food overload with
football games, Thanksgiving, holiday parties, Christmas and New Year's all
lined up in a row. Just makes your mouth water, doesn't it? This is a
challenging time for even for the most health conscious individuals. So
what is a reasonable minded person to do when faced with such a seemingly
daunting challenge? An old saying comes to mind, "When the going gets
rough, the tough get going." Here are some suggestions on how to be
Stick to Your Guns
This is a social time of year. Sometimes we are forced to be more social
than we might like to be. Instead of stopping what has helped you feel so
good all year, integrate. If for example you have company coming to town,
invite them with you when you go to the health club, Pilates or Yoga class.
They may never have been bold enough to try it on their own or may have
been admiring you thinking, "I wish I could develop a healthy habit like
that." What a great opportunity to do something good for yourself and set
a good example while sharing some healthy time with a loved one.
Save Some for the Rest of Us
Overeating is really eating like there is no tomorrow. Why do you want to
ruin a year's worth of good work just to stuff your face right now?
Overeating is a unhealthy habit; a habit that is learned and can be
unlearned. The way most parties are set up, people tend to graze. They also
talk while they eat not realizing how much they are actually eating. At a
party, make sure to pay close attention to what and how much you eat.
Instead of grazing all night, take a plate and put a reasonable amount of
food on it. Go and sit down and enjoy your food. This way you'll enjoy the
party and not hate yourself in the morning for being such a glutton.
Be Thankful for What You Have
Take this time of year to be thankful for what you have and acknowledge
your accomplishments. This is the time to determine what is really
important in your life and how you plan to make next year better than this
one. What does this have to do with food? Well, if you are struggling with
food, now is the time to tell yourself next year is going to be the year you
end the struggle. Take the time to look behind your abnormal food behavior.
Try to figure out why food has such a hold on you. How are you going to
break the bonds that are keeping you from enjoying life more? Understanding
why can help you solve the problem more quickly.
Keep it Simple
Work diligently to keep your stress low during this time of year. So many
people are stress eaters that keeping stress low during this time of year
also reduces your need to eat. You don't have to go to every single party
you are invited to. People always invite more guests than they expect, so
don't feel bad if you can't say yes to all of your invitations. If you
can't accept an invitation from someone you really enjoy, then suggest
lunch or tea after the New Year. You'll spend much better quality time
with your friend and it will help maintain your holiday sanity.
Do you want to reach a healthier weight while improving your health?
Fresh Start helps you Get Active, Eat Healthier and Reduce Stress allowing
you to live a healthier lifestyle, reaching a healthier weight and improving your
health. Other Fresh Start benefits include lower cholesterol, increased bone
density, improved muscle strength, increased metabolism, better blood sugar
control and feeling more relaxed.
Make the most of your activity time while balancing your lifestyle and maintaining
good health at any age. For more information contact Woody McMahon at
703-464-5171 or email to Woody@SequoiaHealth.com.
Choose A Cancer Free Lifestyle
Your Lifestyle Affects Cancer Risk
The news wires were abuzz about the findings of a new cancer prevention
study that was conducted by the American Institute for Cancer Research and
the Britain-based World Cancer Research Fund (WCRF). The study entitled,
Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global
Perspective talks about the key factors that are important in reducing your
risk of cancer. The report says that "weight management, exercise and
proper nutrition are the keys to reducing your risk of cancer. And the
earlier in life you adopt these practices, the better off you'll be." This
sounds pretty good, but is it the whole cancer story?
One of the authors of the study Dr. Walter Willett, a professor of
epidemiology and nutrition at the Harvard School of Public Health, had this
to say, "We need to think about cancer as the product of many long-term
influences, not as something that 'just happens.' "Examining the causes of
cancer this way, across the entire life time, is called the life course
What Does This Study Mean to You?
The findings of this study fail to include or even mention the fact that
controlling your stress is critical to preventing cancer. There is a strong
link between cancer and stress. Research on cancer has shown not only a
physical but emotional and mental components as well. Most of the top
ranked cancer treatment programs focus on improving lifestyle factors such
as physical activity, nutrition and supplements and stress. So if the best
cancer treatment programs include healthy lifestyle changes in all three
areas, wouldn't it be reasonable to include them in a well rounded
prevention program? The answer to that question is YES!
Not All the Recommendations Are Valid
Finally, even though incomplete, most of the recommendations this study
makes are good to follow. Number 8: Don't use supplements to protect
against cancer is the only recommendation that goes against recent
scientific findings. Supplements by themselves probably have little effect
on cancer and certainly don't substitute for a healthy diet. But what about
supplements added to a healthy diet?
Food sources, even fortified ones, are not enough to meet your need with
Let's take the latest research findings on vitamin D as an example.
this nutrient. The best way to get vitamin D is through limited sun exposure.
In the northern latitudes, especially in the winter, you can't get enough
vitamin D from the sun. Vitamin D deficiency has been linked to an increased
risk of many diseases and several cancers. Your choices are either to
supplement with vitamin D3 or run the certain risk of deficiency and an
increased risk of cancer.
Here are the reports 10 recommendations to help reduce your cancer risk.
1. Be as lean as possible without becoming underweight
2. Be physically active for at least 30 minutes every day
3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly
processed foods high in added sugar or low in fiber, or high in fat
4. Eat more of a variety of vegetables, fruits, whole grains and legumes
such as beans
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day
7. Limit consumption of salty foods and foods processed with salt (sodium)
8. Don't use supplements to protect against cancer
9. It is best for mothers to breastfeed exclusively for up to 6 months and then
add other liquids and foods.
10. After treatment, cancer survivors should follow these recommendations for
Health and Fitness Coaching
Do you ever feel the need for a little extra help organizing your health and fitness
activities? Maybe you want to take your current fitness program to a higher level?
One of the best ways to "take it up a notch" is to have a fitness coach. We are
offering a new service called FitCoach. A fitness coaching session can help you with
goal setting for 2008 or make your current fitness program more effective.
For more information or to schedule your first appointment, call Woody McMahon
at 703-464-5171 or email Woody@SequoiaHealth.com.
Non-Surgical Weight Loss Study
We are looking for 12 participants who have tried with no success to reach a healthy weight.
Participants in the study must be at least 21 years of age, at least 30 pounds over weight,
willing to accurately chart their progress and be open minded to trying a completely new
approach to weight loss. To see if you qualify, please email Woody McMahon at
to try a different way and why you think you over eat.
Continued Good Health,
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 Fitness, Inc.