All Are Welcome!
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...
The Sequoia Advisor
IN THIS ISSUE July 1st 2011
- Aging Gracefully
- Protein is Not Just for Muscles
- NVA Osteoporosis Resource Center Update!
- The Truth About Dry Cat Food
- Bone Health Podcasts Coming Soon!
Feel Better... Live Better
Getting Older is OK
By Woody McMahon
Each and every day you get a little older and for some people that is a
terrifying thought indeed. But aging is not really the problem; it is how
you age that is the real issue. By age 65, many people look, act and sound
much older than they really are. The health problems are mounting, the
waist is getting larger and the litany of moans and groans far surpasses
the positive talk about vacations and plans for the future.
Aging gracefully is the result of a well constructed lifestyle program that
will support good health, independence and help you live the life you want.
Is this possible? You bet! When should you start? Right NOW! How do you
do it? Read on!
Rethinking Your Genes
Once upon a time science thought that genetics played a much stronger
role in determining your future but the study of identical twins has changed
that hypothesis. What we now know is that genetic expression, not genes,
is the key to aging gracefully. Genetic expression is different than genetics
because what science has also found out is identical twins (they have the
same exact genetics) don't express their genes in the same way.
What does this all mean? You can have the exact same genes as your
parents and not experience any of their health problems. Modifying your
lifestyle changes the expression of your genes improving health and quality
Where Do I Start?
So now that you know you can change your genetic expression for the
better, where do you start? Here are the three best strategies to begin
changing your life for the better.
Stop With the Excuses Already
You have heard them; you probably have used them. Now it is time to get
rid of them forever. There is no place for negativity or a lack of self
confidence and excuses if you want your genes to work properly. Your mental
attitude has a direct affect on the genes through your epigenetic
structures. Give your mental attitude a positive shift and your body will
respond favorably. So toss out the "I am too old; my mother had it so I
will; I don't have enough time; I will never get well" and usher in a new,
healthier system of thought. Your body will thank you for it.
Eat Well But Avoid Being Obsessive
Your body has the capacity to adapt to many different environmental
situations. It is not necessary to scrutinize every single food, vitamin or
liquid that goes in your mouth. Yes, food needs to provide a certain level
of nutrients, vitamins and minerals. Yes, eating balanced, healthy meals is
a plus. Yes, food is meant to be enjoyed in reasonable quantities. But
"saintly eating" is really a waste of time.
A "saintly eater" is someone who extols the virtues of all the organic food
they eat; they never touch "junk food" or food out of cans and they never
eat "bad" only "good" foods. In my opinion, this is all very unnecessary.
Listen to your body and it will tell you what it does and doesn't like.
You will be a lot better by walking the middle of the road.
Make Your Body Move
Your body was made to move; not all the time but certainly some of the
time. Getting oxygen to your tissues is the key here. The lack of oxygen in
your tissues and cells makes it hard for your body to grow and repair. All
the major illnesses are associated with an impairment of oxygen delivery to
the tissues. Regular exercise is the best way to get oxygen to all parts of
your body. Walking, lifting weights and participating in other fun
activities ensure that your body can live and grow effectively.
A great goal to shoot for is three hours a week of physical activity.
Remember, you can feel better at any age, any conditioning level or health
status. All you need to do is give your body and mind a little help and watch
them do what they do best; keeps you feeling good and enjoying life.
Would you like to reduce stress and improve your bone health but
don't know where to start? I provide an easy to follow program called
Be Bone Strong! that helps improve your bone health, posture, balance
and strength while reducing fracture risk. Contact me anytime for a
no cost consultation at 703-628-2880 or email to
Protein is Not Just for Muscles
by Woody McMahon
The Importance of Protein
If you are having trouble with your bones, weight or any other health
condition, one of the difficulties may be a lack of complete protein. As
you get older, many health conditions can be tied to a lack of good quality
protein. Weight gain is usually caused by stress overeating of simple
carbohydrates which are very low in protein. The typical American breakfast
of coffee, toast, bagel, doughnut or cereal can add to the problem because it
contains minimal amounts of protein. If you avoid drinking milk or eating
eggs for breakfast, your protein deficiency can be magnified even further.
How Your Body Uses Protein
Protein foods are digested in the stomach and broken down into smaller
units called amino acids. Your body then uses the amino acids to build new
tissues as well as repair old ones. Some of the amino acids are converted
into hormones such as adrenalin and insulin. If excess protein is consumed
then it is either used as energy or stored as fat. Excess protein intake
(like the Atkins diet) is very stressful on your body and can cause
dehydration and kidney damage.
Protein as the Builder
Protein is one of the major structural building blocks of the body. It can
be found in many different areas including the bone, brain, skeletal
muscles, red blood cells, skin, hair and nails, the heart and blood vessels
and other major organs. Scientists estimate that about 50% of the human
body's dry weight is made up of protein. Getting the correct balance of
protein is essential for a healthy heart, strong bones, powerful muscles
and an efficient and balanced immune system.
Protein Increases Bone Strength
Protein is the essential building block for bone matrix and stronger
bones. You already know about the importance of calcium but the matrix is
the place where calcium goes to be stored. A lack of matrix means less
places to store calcium resulting in weaker bones that are more susceptible
to fracture. Calcium by itself cannot make bones stronger. It takes
adequate and high quality protein to build the matrix and keep bones
Muscles Need Protein
Muscles need protein to repair themselves after weight training or any other
strenuous exercise. New muscle tissue is formed from the amino acids that
are created by the digestion of dietary protein. Together exercise and high
quality protein can combine to help repair damaged muscle tissue as well as
build new muscle and slow the muscle loss associated with aging.
Good Protein Sources
Getting the correct amount and type of protein is important for good
health. Both too little and too much protein can have unwanted health
consequences. Trying to include foods that contain complete sources of
protein at every meal helps ensure an adequate supply of amino acids. A
complete protein is one that contains all 9 essential amino acids.
Essential amino acids are ones that the body "can't live without." Some of
the best sources of protein can be found in the meat group: fish, chicken,
beef, lamb and pork; the dairy group: milk, eggs, plain yogurt and cheese;
the plant group: beans and lentils and the nut group: nuts and seeds.
Strenuous Exercise Doesn't Mean You Need Extra Protein
Contrary to popular belief, people who exercise vigorously or are trying
to put on muscle mass don't need to consume extra protein. Studies show
that weight-trainers who don't eat extra protein (either in food or protein
powders) still gain muscle at the same rate as weight-trainers who
supplement their diets with protein. A very high protein diet can strain
the kidneys and liver and prompt excessive loss of the mineral calcium and
Calculating Your Protein Amount
The amount of protein you need in your diet depends on your weight, age,
activity levels and health.
To see a more accurate guide to your daily protein needs, use this simple
Try these healthy lifestyle changes for 30 days. Feel what it is like to be
a part of the health solution rather than a health burden. If you need
additional suggestions and advice on living a healthier lifestyle, email or
call me for a no cost consultation, at 703-628-2880 or email to
Osteoporosis Support News
Posture Perfect! at St. Thomas a' Becket in Reston!
The Northern Virginia Osteoporosis Resource Center is scheduled to
open sometime early this September. It will be one the first of its kind
offering BoneSafeTM clinics, Personal Training, Yoga, Tai Chi classes and
consultations for people with osteoporosis, osteopenia and other
bone health problems.
You can read more about The NV Osteoporosis Resource Center at:
http://sequoiahealth.com/osteo resource center
We just started another Posture Perfect! class at St. Thomas a' Becket.
More classes are forming soon so please call Woody McMahon at
703-628-2880 or email to email@example.com for more
information, class times and reservations.
Pets and People
The Truth About Dry Cat Food
By Ingrid King
Grocery and pet store shelves abound with a dizzying array of cat food.
For decades, dry kibble has been the preferred choice for most cat owners.
After all, the bags say it's "complete and balanced," it's easy to feed,
Ingrid King is a former veterinary hospital manager turned writer. She is
and most cats seem to like it. Unfortunately, dry pet foods, even the
high-priced premium and veterinary brands, are the equivalent of junk food
for pets. Feeding dry food to cats is no different than feeding sugared
cereals to kids.
Cats are obligate carnivores. This means they need meat to survive. They
cannot get enough nutritional support from plant-based proteins such as
grains and vegetables, because, unlike humans and dogs, they lack the
specific enzyme that processes plant-based proteins metabolically. They
need little or no carbohydrates in their diet. Feeding foods high in
carbohydrates leads to any number of degenerative diseases, including
diabetes, kidney disease, and inflammatory bowel disease.
Many pet owners feed dry food because it can be left out during the day
without spoiling while the cat is left at home alone. This method of free
choice feeding is one of the leading contributors to obesity in cats.
Cats, by nature, are hunters, and it does not make sense that they should
need access to food 24 hours a day. Meal feeding twice a day mimicks their
natural hunting behavior much closer, and by feeding controlled portion
sizes twice a day rather than leaving food out all day long, calorie
intake, and weight, can be controlled without the cat going hungry.
Dry food is the leading cause behind most urinary tract problems in cats.
While cats who eat only dry food will generally drink more water, they
still don't get enough moisture to support all their bodily functions and
essentially live in a constant state of low level dehydration, which can
lead to bladder and kidney problems.
Due to the high carbohydrate content, dry food dumps unnaturally high
levels of sugar into the cat's bloodstream, which can lead to an imbalance
of its natural metabolic process. In extreme cases, this can, and often
does, lead to diabetes.
Dry food does not clean pet's teeth. Most cats don't chew their kibble
long enough for any of the scraping action that is the theory behind this
myth to kick in. What little they do chew shatters into small pieces. Some
pet food manufacturers offer a "dental diet" that is made up of larger
than normal sized kibble to encourage chewing, but in my years at
veterinary practices, I've seen many cats swallow even those larger size
pieces whole. Additionally, dry food leaves a carbohydrate residue in the
cat's mouth that actually encourages growth of tartar and plaque.
The one best thing you can do for your cat is eliminate all dry food from
his diet and feed a meat based, grain-free canned or raw diet which is
consistent with the needs of a carnivore.
You may find that some cats are very difficult to switch from their dry
food, further supporting the junk food analogy. They're literally addicted
to the carbs and additives used in these diets - not much different from a
sugar or carb addiction in humans. During the manufacturing process,
substances called "digests" (fermented by-products of meat processing with
no nutritional value) are sprayed on the outside of the kibble to make it
more palatable to the cat. Most cats wouldn't touch dry food if it wasn't
for these flavor enhancers. For these hard-core addicts, you will need to
transition them to a healthier diet somewhat slowly. Never let a cat go
without food for more than 24 hours.
(c) Ingrid King 2010- 2011
the author of Buckley's Story - Lessons from a Feline Master Teacher. Her
online magazine News for You and Your Pet goes out to subscribers around
the world. Her blog, The Conscious Cat, has been called "educational cat
nip for the cat lover" and is a comprehensive resource for conscious
living, health and happiness for pets and their people. For more
information about Ingrid, please visit http://www.ingridking.com
Marodyne LIV Tablet Update
Sara and I are just about ready to start recording our 24 Podcasts
for the LIVe Again! Podcast series. For your education, this
series will come FREE with every LIV Tablet. This is a great bone
health audio series that really helps to simplify, demystify and
make your bone health program much easier.
LIVe Again! is a complete, effective and easy to follow healthy
lifestyle program designed to take the guesswork and worry out
of improving the health of your bones.
Each Marodyne LIV Tablet will come with the 24 Podcasts that
Stay tuned for more updates. Feel free to email us with your
you can listen to while using your tablet. The information provided
is a powerful bone health program that you can follow with
There will also be additional information on the LIVTherapy.com
website to help you create the best and most complete bone
health program possible. I will be testing and collecting data on
the Marodyne in my office. I will also be supporting a colleague of
mine who is selling the LIV Tablet by offering a free bone health
consultation to anyone who buys the device from him.
questions at firstname.lastname@example.org.
Continued Good Health,
The Sequoia Advisor
Sequoia Health and Fitness, Inc.
483A Carlisle Drive
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) 2006-2011 by Sequoia Health and Fitness, Inc.
About this Newsletter
To unsubscribe or change subscriber options visit:
To learn more about Fresh Start, please contact Woody McMahon:
You are receiving our free newsletter from this email