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In This Issue...                                                         February 14, 2006
  • *   What the Latest Study Reveals
    Low Fat Diets
  • *   Last Chance to Sign-up for February 18th 
          Healthy Weight Loss Workshop

  • *  Preventing Osteoporosis and Other
         Health Problems with
     Vitamin D
  • * Training Tips Update and Sign-up for 
    MS Walk April 2nd with Phyliss Hurt Part-2

What the Latest Study Reveals About Low Fat Diets

Do you ever wonder why there is so much contradictory information on food and its health benefits? Has it ever occurred to you that maybe our overemphasis on food as the next "wonder drug" is misplaced? A recently published study goes a long way to suggest that a balanced lifestyle is the only way to improve health, prevent disease and maintain healthy weight.

This study received national attention because of its controversial findings. For the last 20 years, low fat diets have been touted as the solution to bettering our health and reducing our over weight condition. The study, lasting 12 years, costing $415 million and monitoring almost 49,000 women age 50 to 79, is one of the best ever conducted. Its goal was to determine if a low fat diet has any positive health affects for four major disease categories:

  1. Breast Cancer
  2. Colon Cancer
  3. Heart Disease and Stroke
  4. Obesity

CNN News reported the study in an article entitled, Low Fat Study Leaves Little to Chew On, saying that "after an average of roughly eight years, there was little difference in rates of breast cancer, colorectal cancer and heart disease in (20,000) women who reduced their fat consumption than among nearly 30,000 study participants who didn't. "I was surprised," LaCour, 66, a Seattle-area participant, said. "I thought there would be more definitive answers about the value of the low-fat diet."

The findings of this study should come as no surprise given what food has turned into in this country. The bottom line is...we are obsessed with food in every way and overstate its ability to promote good heath and longevity. Just listen to the government approved food ads; we now drink orange juice for the antioxidants; eat Cheerios for a healthy heart; and eat soy and drink green tea to prevent cancer.

These ads are misleading and misdirected. Given all the claims of what food can do for us; the findings of this and other studies suggests just the opposite. Food alone cannot and will not provide the good health you seek. So if you really want to be healthy, the most effective and reasonable approach is to eat good food for nutrition and enjoyment; augment your life with FUN physical activity and make time to rest and reduce stress. In combination, activity, food and relaxation are the only way you can improve your health and quality of life.   

So how can you benefit more from your current heath and fitness program? Start by taking a moment and filling out our Health Investment Questionnaire. The HIQ gives you a LifeScore made-up of five different categories. Optimally, you want to have a combined score of 80% or better; anything less than 80% indicates you are not receiving the maximum health and fitness benefits from your current program. If you are like most people, your current health and fitness program needs more balance. Then it needs to properly integrate customized health and fitness components necessary for your good health. We'll calculate your LifeScore and arrange for a FREE telephone consultation to discuss your results. Take a moment and see how well you score.

You will benefit more from your current health and fitness program by following
Fresh Start. Fresh Start teaches you how to incorporate healthier foods into every meal; integrate FUN physical activity into your daily lifestyle; and eliminate the negative health effects of high stress living. Beginning and sticking to the process of feeling and looking your best is much easier than you might think...when you give yourself a 
Fresh Start.

Here is another good article on Low-Fat Diets.
Is the Low-Fat, High-Carb Diet Mantra a Myth?

Last Chance to Sign-up for Our February 18th
Healthy Weight Loss Workshop

On February 18th, 2006 Sequoia is offering Healthy Weight Loss Workshop, a fresh alternative to dieting. Given the ineffectiveness of current dieting strategies and the ever increasing girth of Americans, a completely different approach to weight loss is needed. Instead of making food the bad guy and sole reason for excess weight, HWL explores your stress triggers. HWL solves your excess weight problem once and for all by helping free you from the emotional triggers that cause you to eat more than your body needs.

In my experience, excess weight is always a symptom and never a cause. HWL focuses your attention on fixing the causes of excess weight gain; eliminate the cause and your excess fat magically disappears. What are some of the causes...job stress, boredom with ones life or career, low self image, fear of being alone, anger at a spouse, and depression to name a few.

Our February 18th, Healthy Weight Loss Workshop addresses all these causes and more. By including both the emotional and physical sides of weight gain, our workshop is a complete approach. You'll get to explore effective stress reducing techniques; learn to prepare, eat and enjoy healthy meals and experiment with FUN, physical activity...changing your weight and your life forever. Find out how easy it can be to take charge of your weight and your life. Challenge yourself to feel and look your best today! 
Click here to sign-up and learn more today!

Preventing Osteoporosis and Other Health Problems
 Vitamin D  

Behind the scenes many health experts have been questioning our current approach to Vitamin D's role in good health. A few weeks ago, an interesting study made the news supporting the theory that you, along with a majority of Americans, maybe Vitamin D deficient. The findings come as no real surprise given the amount of time people spend indoors and their liberal use of sunscreen products.

The study, in the February 2006 issue of The American Journal of Public Health suggested daily intake of adequate amounts of Vitamin D may drastically lower the risk of developing certain cancers. The study, led by Dr. Cedric Garland of the University of California-San Diego (UCSD), found a daily intake of 1,000 international units (IU) or 25 micrograms (ug) of Vitamin D3 may lower the risk of developing colon, breast, prostate and ovarian cancers by up to 50 percent.

To read the entire story, click on Cancer Review: Vitamin D May Lower Cancer Risk.

What You Need To Know About Vitamin D

Called a vitamin but acting more like a hormone in your body, Vitamin D plays a critical role in every major bodily function. Because so few foods have Vitamin D in them, the only real way to get adequate Vitamin D is to go out in the sun or use supplements.

On March 18th, 2006 Sequoia is hosting an important workshop called
Strong Bones Healthy Body. Osteoporosis is one of the most serious disease conditions associated with Vitamin D deficiency. It is a multi-age problem affecting potentially every single woman sometime in her life.

In 2003, a group of researchers studied the effects of Vitamin D on calcium absorption. They found that low levels of Vitamin D in the blood significantly reduced calcium absorption. So no matter how much calcium you take, your blood levels of Vitamin D must be normal before calcium will reach your bones. When was the last time your doctor checked your Vitamin D levels?

Strong Bones Healthy Body workshop is a must attend. We'll discuss Osteoporosis prevention and the role Vitamin D plays in a healthy body. We will also talk about how and where you can get tested for Vitamin D deficiency.

To learn more or to register, click on  

Training Tips Update and Sign-up for MS Walk April 2nd
with Phyliss Hurt Part-2

We are 7 weeks away from the MS Walk and have about 20 people sign-up to walk. Hopefully you have signed-up, have your walking shoes on and are getting ready for the big day. Click here if you haven?t signed-up; and please do it right away.

This week Phyliss walked 1.25 miles in a little less than an hour. Her weekly training program consists of two 1-hour walking sessions; two 1-hour functional strength training sessions at Sequoia and lots of full body stretching. Phyliss says her body is holding up well. Since she has been walking regularly, the knee and hip pain she used to experience is gone. She said the other day, "I feel good." Phyliss is also noticing improvements in her posture, balance, leg strength and walking ability. This week and next week she is shooting for 1.25 to 1.5 miles in about an hour at a comfortable pace.

As for the rest of you; the last Advisor talked about the basics of shoes, socks, hydration and beginning the training process. This week let's talk about how to safely increase your mileage:

  1. The first time out, walk at a comfortable pace for about an hour and see how far you can go. If you are very sedentary or have a health problem, walk until you get tired and then measure your time and distance with a car, bike or pedometer.
  2. Your training program wants to ramp-up slowly over the next 7 weeks. As an example, start with 30 minutes twice a week for week one; week two should increase by 50% to 45 minutes. Week three will stay the same with week 4 increasing by 50% again.
  3. A small fanny pack is great to store water and snacks; you want to stay hydrated and keep your blood sugar stable over the two to three hours or so it takes to walk the 3.5 miles. Plan on eating something small (about 100 calories) and drinking water every thirty minutes.

Stay tuned to upcoming issues of The Advisor for more training tips. You may also email me at if you have a specific training question. 

Come join us for the April 2nd MS Breakfast and Walk with Phyliss Hurt as you do something good for MS and yourself. With approximately 7 weeks to get ready Phyliss, Team Sequoia and I have started the walk preparation training please join us. The 3.5 mile or 6 mile walks are great first time fitness challenges for 2006.  I CHALLENGE everyone to sign-up for either the 3.5 or 6 mile walk.

If you can't attend please donate to the cause. But try to come; bring your whole family. Besides, no walker is too young to get involved and it will be a lot of fun. Team Sequoia will have prizes for the person that raises the most pledge money; wears the goofiest outfit; finishes without blister on their feet. Linda Wilson, one of my clients and part owner of
ATR (The American Tap Room) at Reston Town Center has generously offered to co-sponsor a pre-walk breakfast with Sequoia.

So come need the exercise, Phyliss needs your support. Please be there to help her, MS and yourself. There is no cost to sign-up.
Team Sequoia's fundraising goal is $10,000 in pledges and 50 walkers.

Click here
to sign-up and join Team Sequoia on Sunday April 2, 2006.

News From Sequoia Health and Fitness, Inc.

Fresh Start is a revolutionary way of helping you achieve strength, vitality and good health in less time and with less effort. Unlike other approaches The Sequoia System improves both your mental and physical fitness making positive healthy lifestyle changes complete and permanent. The Sequoia System benefits you in four important ways. You receive: - A Healthy Life Plan that is a step by step road map to achieving the changes you've always hoped for on your journey to better health - A balanced and integrated approach to your health and fitness activities including physical activity that is fun; nutrition that optimally fuels your body; and stress reduction techniques that produce greater results in less time - A supportive health and fitness team available 24/7 guaranteeing your success by offering individualized programs, personal attention and motivation - A cutting edge health and fitness information service provided by experts in their fields helping you apply the latest scientific health and fitness breakthroughs to your program.     

Read more 

Woody McMahon has been working in the health and fitness profession for over 20 years. Before starting his career Woody earned his Bachelor of Science degree in human biology from the University of Maryland, his Doctorate in Chiropractic Medicine from Palmer College of Chiropractic and is certified as a personal trainer through the National Strength Professionals Association. Woody's unique integrative approach to health and fitness - combining fun physical activity, healthy eating and relaxation and stress reduction activities allows him to help many people that are considered beyond help.

Continued Good Health,


Woody McMahon 
Sequoia Advisor  

Don't forget to Request Your FREE Family FUN Pass  - Come meet the staff at Sequoia and try out Cardio-FUN-Time with your loved ones.  

       We put the Fun back in FUNctional Activity. 

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

Required Disclaimer: The information provided herein should not be construed as a health-care diagnosis, treatment regimen or any other prescribed health-care advice or instruction. The information 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 information 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 information 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 by Sequoia Health and Fitness, Inc.

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please contact Woody McMahon:

    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