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The Sequoia Advisor
IN THIS ISSUE                                                                September 15th 2010
  • Sedentary and Good Health Don't Mix
  • Plants Help Keep Us Healthy
  • How to Choose the Right Vet for Your Pet
  • Osteoporosis Online Support Group Meeting
    September 29th "Simpler Eating and Exercise Strategies"
  • Healthy Lifestyle Consultations Now Available 

Feel Better... Live Better

Sedentary and Good Health Don't Mix

by Woody McMahon 

Too Much Sitting is No Good

Recent research has shown that the more sedentary your lifestyle, a.k.a.
sitting too much, the more negatively it affects your health. A study
conducted in 2009 suggested the following, "prolonged bouts of sitting time
and lack of whole-body muscular movement are strongly associated with
obesity, abnormal glucose metabolism, diabetes, metabolic syndrome,
cardiovascular disease (CVD) risk and cancer as well as total mortality
"are" independent of moderate to vigorous-intensity physical activity."

What does this all mean?


You Got to Move It

What researchers found was that too much sitting can negate exercise based
health gains. Just by spending less time sitting, you can significantly
improve your health and reinforce your efforts at the gym. Researchers
found that for "each 1-hour increase in sitting time watching television
increased the prevalence of the metabolic syndrome in women by 26%,
independent of the amount of moderate to vigorous-intensity physical
exercise performed. This was approximately the same quantity of decreased
risk (28%) of the metabolic syndrome that was induced by 30 minutes of
extra physical exercise."


What This All Means

The authors have discovered an important premise when it comes to your
health and activity levels. They agree that exercise based physical
activity improves your health in many ways. No one argues this point any
more. What they were also able to show was that non-exercise activity was
as important to your health as structured exercise. Examples of
non-exercise based activity include using the stairs, housework, walking to
the copier or bathroom and walking instead of using a car. The authors
found that the more non-exercise activity incorporated into your daily
life, the less chance you have of developing the diseases mentioned above.


Activity Substitutions Can Boost Health

The authors of this study are NOT saying that you should stay in constant
motion during the day. Sleep, resting and daily naps are all still very
good health practices as is going to a gym to workout. What they are
suggesting is that your health can be significantly improved by just moving
a little bit more during the day
. They also say that when creating a
healthy activity plan, it is important to look at activity levels both
outside and inside the health club. So to maximize your health, try these
simple activity substitutions


  1. Climb the stairs rather than using elevators and escalators

  2. Take a 5 minute active break, like going to the copier or a bathroom
      break, every hour during sedentary work.

  3. Walk to the store or to lunch rather than taking a car.
  4. Rake leaves rather than use a leaf blower.

  5. Shovel snow instead of using a snow blower


Finally, remember to include 150 minutes of moderate-intensity physical
exercise a week. That comes down to about 30 minutes, 5 days a week.

Would you like to improve your health but don't know where to start?

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
follow program without the gimmicks or fads. You'll also get the education,
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 


Plants Help Keep Us Healthy
by Woody McMahon

Chemicals in Your Home
Your home can be a potentially unfriendly mix of volatile organic
chemicals (VOC's) like formaldehyde, molds and other contaminants. The EPA
has identified as many as 900 VOC's inside homes that come from clothing,
furniture, paints and carpets. These VOC's can also be released into your
home from fertilizers, glues, plywood, fiberboard, particleboard and
certain types of insulation.  Another source can come from some
disinfectants, antibacterial soaps and even beauty products. You spend many
hours in your home so you want the environment to be as healthy as
Healthy House Plants
Bill Wolverton, an environmental scientist and retired senior researcher
at NASA, has been studying the air cleaning effects of indoor plants for
about 25 years. He has found that certain indoor plants can remove harmful
chemicals as well as molds, viruses and bacteria while increasing oxygen
levels. In an interview with PBS, he said, "We're wise to use plants. Much
of our furniture is made of synthetic materials; there are pollutants in
carpets, bedding - even mattresses."
Nature's Air Filters
Plants are 'nature's living air filters' that can literally suck out these
pollutants absorb them and break them down. There is a misconception
that plants are bad for people who have allergy and asthma symptoms.
Interestingly, Mr. Wolverton's research has shown just the opposite.
Plants actually remove allergic irritants by helping to reduce symptoms
rather than increasing them.
How Do Plants Keep Air Clean
In the soil, plants have natural colonies of "friendly" bacteria growing
on their extensive root systems. To make food as a plant grows; it absorbs
, airborne microbes and carbon dioxide through the leaves and
releases oxygen in return. The bacteria, viruses and VOC's are transferred
to the root system where they are destroyed by the bacterial colonies. The
benefit of house plants is their ability to increase oxygen levels while
reducing harmful levels of contaminants.
How Many Plants Do I Need
NASA research showed that generally two 6 inch potted plants per room
was enough to provide a dramatic improvement in air quality. The larger the
plants the more air they were able to clean. NASA also found that certain
plants are better air cleaners than other. Here is a list of beneficial plants
you should have in your home.
Healthy Plant List
- Spider Plant (Chlorophytum comosum)
- Lady palm (Rhapis excelsa)
- Areca palm (Chrysalidocarpus lutescens)
- Ficus alii (Ficus macleilandii)
- Peace lily (Spathiphyllum sp.)
- Golden pothos (Epipremnun aureum)
- Arrowhead vine (Syngonium podophyllum)
- Bamboo palm (Chamaedorea seifritzii)
- Dwarf Date palm (Phoenix roebelenii)
- Rubber plant (Ficus robusta)
- English ivy (Hedera helix)
For more information on Bill Wolverton's research on healthy house plants
go to

High stress living can cause calcium loss from bones and excess weight gain!

Follow our Be Bone Strong! system and you'll reduce increase the strenght of your
bones 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


Pets and People

How to Choose the Right Vet for Your Pet
by Ingrid King

For most people, choosing the right vet for their pets is much harder than
choosing the right physician for themselves. When choosing a vet, you're
not just looking for someone with exceptional medical skills, but also for
someone with excellent people skills who understands you and your pet. And
since most veterinarians work with a team of professional support staff,
you'll want to evaluate them, too, as you look for the best fit for you and
your furry family members.

The worst time to find a vet is when your pet has a medical emergency, so
plan ahead and do your research before you need one. The following
suggestions can help you in your search.

Yellow Pages/Internet Search

While this is a good start, I think this should only be a first step.
Proximity to your home will certainly be a factor in your decision, but it
shouldn't be the only one. A good vet is well worth driving a few extra
miles. If you're using the internet to look for a vet, use common sense if
you're visiting review sites such as Yelp. The opinions posted there are
only that - opinions. Do your own research and make up your own mind after
visiting potential vets.

Word of Mouth/Referral From Friends

With most service businesses, word of mouth is usually the best way to
find a provider. But a word of caution: make sure that the person referring
you shares your philosophy when it comes to how to care for a pet. Not all
pet owners consider pets members of the family, and even among the ones who
do, there are varying degrees. Don't necessarily trust a referral from
someone you just met. When I got Feebee, who was my first cat, I was not
only clueless when it came to how to select a vet, I was also new to the
area, so I did what most people would do - I asked a neighbor who had a dog
and a cat and didn't pursue any other recommendations, nor did I research
the clinic myself. I later found out that the vet I took Feebee to had a
reputation for cutting corners during anesthetic procedures, especially in
the area of pain control. Sadly, I didn't find this out until after Feebee
had already been neutered and had had a dental cleaning.

Membership in the American Animal Hospital Association

Member hospitals voluntarily pursue and meet AAHA's standards in areas of
quality medical care, facility and equipment.


For Cats - Look for a Feline Vet

If at all possible, look for a vet specializing in cats. Cats are not
small dogs, and feline vets can address your cat's special needs better.
Your cat's vet visit may also be less stressful in a feline-only hospital.
(Read Is Your Vet Cat-Friendly for more on this topic). For a listing of
feline veterinarians, use the Find a Feline Practitioner search on the
American Association of Feline Practioners' website.


Does the hospital have separate cat and dog waiting areas? Is the hospital
clean and odor-free? Is the staff dressed in clean uniforms and lab coats?
Don't rule out an older looking hospital - a fancy new facility doesn't
always guarantee that your pet will also get top-of-the line medical care.

Make an Appointment Without Your Pet

I think this is the best way to evaluate a veterinary practice. Make an
appointment and ask for a tour of the facility. By going to see potential
vets without your pet, you will be more relaxed and it will give you a
chance to evaluate not only facility, but also the practice philosophy of
the clinic. If you want to speak to a veterinarian during this trial visit,
offer to pay for an office visit. Most vets will not charge you for an
introductory visit, but it sets the right tone for a future relationship of
mutual respect. Come prepared with a list of questions that are important
to you. For example, if you're holistically oriented, make sure that your
vet is, too, or at the very least, is open to holistic modalities even if
he or she doesn't practice them.

Other Questions to Ask:

  • How many veterinarians are at the practice?
  • Will my pet always see the same veterinarian?
  • Are appointments required?
  • What happens if I have an emergency after clinic hours?
  • Are dogs and cats housed in separate areas?
  • Are diagnostic services such as x-rays, blood work, ultrasound, EKG, endoscopy done in-house, or will they be referred to a specialist?
  • Cost


While the cost of veterinary care is most certainly a factor in the
decision pocess, I don't believe that it should be the determining one.
When we bring pets into our lives, we know that they will need veterinary
care - that's part of being a responsible pet parent. Even if we're
fortunate and they never get sick, they'll still need preventive care.
Depending on what part of the country you're in, routine veterinary care
can run anywhere from $500-1500 a year. These numbers can include annual
wellness exams, parasite control, labwork, dental care, and more.

If you do use price as a determining factor in your search for a vet, be
aware that simply asking for prices for certain services does not
necessarily tell the whole story. For example, prices for spay/neuter
surgeries can vary widely between practices - sometimes, the disaparities
are due to the difference in the level of care your pet will receive.

Finding the right vet for your pet is one of the most important decisions
you'll make - there is nothing more reassuring than having a vet you know,
can trust and rely on throughout your pet's life.

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


Osteoporosis Support Group Meeting

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: "Simpler Eating and Exercise Strategies for Osteo" 

Date :
Wednesday September 29th

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



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


Continued Good Health,


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) 2006-2010 by Sequoia Health and Fitness
, Inc.

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