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The Sequoia Advisor
IN THIS ISSUE July 15th 2010
The Skinny on Fats and Oils
Make Your Warm-Up DYNAMIC
Osteoporosis Support Group Meeting Aug 17th
"Ask the PT"
Healthy Lifestyle Consultations Now Available
Feel Better... Live Better
The Skinny on Fats and Oils
by Woody McMahon
Your Body Needs Essential Fats
Fats and oils are both essential for good health. They are the building
blocks for many hormones; make-up an important part of the outer layer that
covers the cells of your body; reduce cholesterol, lower blood pressure and
strengthen your immune system. Balancing and choosing the right kind of
fats can be a little tricky. Also getting enough essential fats from your
diet alone can sometimes be difficult.
Why Low Fat Diets Aren't Healthy
A low fat diet is not a sensible way to eat especially when it comes to
better health. Low fat foods have been shown to actually rob you of
essential fats and oils making it harder to lose weight and keep yourself
healthy. In many low fat foods, sugar is substituted instead of fat to
improve texture and taste. Being on a low fat diet will tend to make you
overeat. Fat is important in triggering your body's "full sensors" helping
you stop eating more food than you really need. Long term low fat
diets have been shown to create health problems of their own like constant
hunger and dryness of your hair, nails and skin.
The History of Low Fat
In the early 1980's obesity and heart disease were on the rise (they still
are). The original theory was to reduce total calories by cutting out all
fats because fats have the highest calorie density (calories per amount) at
9 calories per gram as compared to 4 calories per gram for proteins and
carbohydrates. Most nutritional authorities were substituting carbohydrates
for fats, having you eat as much as 80% carbohydrates. This was the time
when everybody in the country had a rice cake in their hands. All fats
became the "bad guys" because they were incorrectly seen as the
precursor to high cholesterol and heart disease.
A Better Way
One of the foremost authorities on fats and oils is Udo Erasmus, PhD. His
information is cutting edge and his book, Fats That Heal Fats That Kill, is
one of the best at explaining how to develop and maintain a healthy fat
balance for optimum health. He clearly explains why not all fat is bad and
why there is a need for essential fats to curb hunger, promote healthy
skin, hair and nails and maintain proper hormone function. His book can
help you better understand the health benefits of fats and oils in a
Here are some of Udo Erasmus's "quick facts" taken from his book on the
use of fats and oils:
1. You need a 2:1 ratio in your diet of essential fatty acids (EFAs).
EFA's come from fats and oils and are major nutrients. One is (LNA)
alpha-linolenic acid (Omega 3) and the other is (LA) linoleic acid (Omega 6).
Both are easily destroyed by light, air, and heat. This is why they become
toxic when heated and should not be used for frying.
2. Good sources of Omega 3's are flaxseeds and green leafy vegetables.
The Omega 3's are also found in high fat, cold water fish such as albacore
tuna, sardines, Atlantic halibut, Coho, pink and king salmon, Pacific and
Atlantic herring, Atlantic mackerel, and lake trout as well as oysters and
3. Good sources of Omega 6's are found in sesame and sunflower seeds
and other seeds and nuts. Land animal meats and fish are sources of the
Omega 6's. The fish listed in #2 are the preferred sources of omega 3's
and omega 6's because they are the richest sources and contain
balanced amounts of both of the omegas.
4. Almonds, hazelnuts and walnuts are highly nutritious snacks associated
with longevity. To ensure an adequate intake of Omega 3's, good plant
sources should be included in the daily diet including green leafy
vegetables, seeds, whole grains, beans and nuts.
5. Extra virgin olive oil, while not damaged by processing, is a poor source
of essential fats. Extra virgin olive oil should not be used for frying because
it is extensively damaged. Adding the oil to foods after they come off the
heat is your best choice.
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How about an exercise program that alleviates pain and strengthens your bones?
Do you have weight problems but are tired of dieting? We provide an easy to
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motivation and accountability necessary to improve your health while helping
you feel and look your best. Please call Woody McMahon for a no cost
consultation, at 703-464-5171 or email to
Make Your Warm-Up DYNAMIC
by Woody McMahon
The All Important Warm-Up
A well designed workout program will have a warm-up at the beginning and a
cool down at the end. The right kind of warm-up can reduce your chances of
injury, increase your bone strength and improve your balance and strength.
All too often you'll find yourself gravitating to the treadmill, exercise
bike or elliptical machine to do your warm-up. But is this really the best
way to start your exercise program?
The Purpose of Warming-Up
The time spent during the warm-up allows your body to transition from
sleep, sitting or any other state that is not physically demanding. It
prepares your joints, muscles and circulation to gradually increase from
the resting state to a level of higher exercise demand. Too much intensity
or skipping the warm-up entirely can shock your body and lead to both minor
and severe injury. As you may know, injury makes it tough to exercise.
Moving in 3-D
Exercise science has demonstrated that the best way to warm-up is through
a series of movements designed to challenge the way you work and play. When
deciding on a good warm-up, consider your Activities of Daily Living
(ADL's). ADL's are the activities you perform on a daily basis in work and
play. Some examples include mowing the yard, playing golf, hiking,
unloading the dishwasher, cleaning out the garage and playing tennis. These
activities require you to move in multiple directions (left, right, front,
back, up, down). The best warm-up starts preparing you for these ADL's by
including all of the movement directions, not just one or two.
The next time you go to workout, try the following warm-up sequence
instead of your current routine.
1. Time: Choose a warm-up that will be about 8 to 10 minutes long.
2. Intensity: Stay at about a 5 on the Perceived Exertion (PE) scale or
make sure you are not breathless and can carry on a conversation during
your entire warm-up. Do not rest but slow down if needed. If you are not
familiar with the PE ask your trainer to help you.
3. Activities: Spend about a minute on each activity starting with the
least demanding (listed first) and going to the most (listed last).Toe walks,
heel walks, walk the line, side walks left, side walks right, high
knee, carioca, skipping and high knee skipping.
4. Extras: If you have time you can always add another minute each
of jump rope and jumping on a BOSU trainer.
The intensity of the warm-up will be different depending on your stamina
and ability to balance. You may have certain physical limitations that
prevent you from completing some of the tasks. With the help of your
trainer or exercise instructor, you can always substitute less or more
High stress living can cause excess weight gain!
Follow our Fresh Start Healthy Weight! system and you'll reduce your weight
and improve your health at the same time. We provide the education, motivation
and accountability necessary to improve your health while helping you feel and
look your best. For a no cost consultation, please call Woody McMahon at
703-464-5171 or email to Woody@SequoiaHealth.com.
Heatstroke in Pets
by Julio Lopez, DVM
Heatstroke causes a severe rise in your pet's body temperature and occurs
due to elevated temperatures in the environment or from performance of
strenuous activity. Unfortunately the summer time allows for a combination
of the two and an increase in the cases of heatstroke. It can happen as
quickly as 30 minutes and is worse in places with increases in humidity,
especially if there is no access to shade or breaks to rest and cool down.
Dogs cool off mostly by panting as air contacts the mucous membranes of
the upper airways and allow evaporative cooling to occur. With high
humidity, the evaporative cooling mechanism is not as effective. Short
nosed breeds such as Bull Dogs that suffer from brachiocephalic syndrome
(partially opened nares or long soft palates among other things) or dogs
suffering from other upper airway problems (such as collapsing tracheas or
laryngeal paralysis) are at greater risk for developing heat stroke as
their main cooling mechanism is not in top shape.
Signs of heat stroke can include excessive panting, collapse, seizures,
excessive salivation, vomiting, and diarrhea and occur after exercising on
a hot day or being left in a car even if the windows are cracked. Permanent
and life-threatening damage to organs such as the kidneys, liver,
intestines and brain can occur if not treated immediately.
If you suspect your pet is suffering from heat stroke move them into a
shaded area, wet them down with COOL water and call your veterinarian
immediately to let them know you are on your way. Using COLD water will
only make things worse as the outer blood vessels which are helping to cool
your pet down will close off. Fans or air conditioning will also help with
Your veterinarian may need to obtain baseline blood work to evaluate for
organ damage, place an IV catheter and administer fluids and other
medications as well as hospitalize and monitor your pet. OVERCOOLING can be
more harmful than helpful and this is why it is recommended to start the
cooling process and go to your veterinarian immediately for careful
monitoring and adjustment to treatments as necessary. Studies reveal that
pets that present to their veterinarian soon after are more likely to
survive than animals seen later. Pets that survive the first 24-48 hours of
hospitalization generally do well.
I have seen cases of heatstroke in dogs left in a car WITH THE WINDOWS
OPEN for only a couple of minutes, dogs going about their usual outside
play on a hotter than normal day and dogs taken on long runs and hikes.
Be safe this summer and remember that if you are enjoying a nice day out
with your pets to allow rest breaks, access to shaded areas, plenty of
water and know when to stop! If you have any concerns at all see your
veterinarian, it's always better (and cheaper) to be on the safe side!
Ingrid King is a former veterinary hospital manager turned writer. She is
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/
Osteoporosis Support Group Meeting
Two Ways This Time
"Healthy Bones Come From a Healthy Body" Woody McMahon
Topic: "Ask the PT"
Date : Tuesday August 17th Conference Call Support Group
Time: 6:30 to 7:30 pm
Sequoia Health and Fitness, Inc
483A Carlisle Drive, Herndon, VA
Our last conference call support group was a great success. Join us for our next
conference call style format support group so that you may participate from the comfort
of your own home. For more information and reservations please contact Woody McMahon at 703-464-5171 or email to firstname.lastname@example.org.
Healthy Lifestyle Consultations Now Available
Do you have questions about how to live a healthy lifestyle? Do you need
accurate, cutting edge solutions to lifestyle and other health problems?
Sign-up for a healthy lifestyle consultation and get the answers you need
now. Click Here for more information.
You can also contact Woody McMahon directly at 703-464-5171 or email to Woody@SequoiaHealth.com.
The Sequoia Advisor
Sequoia Health and Fitness, Inc.
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