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The Sequoia Advisor
IN THIS ISSUE                                                                October 15th 2010
  • Healthy Hearts Start Here
  • The Holiday Eating Handbook
  • Halloween Safety Tips for Your Pets
  • Osteoporosis Online Support Group Meeting October 26th
    "Simple Ways to Stop Osteo Fear and Confusion"
  • Healthy Lifestyle Consultations Now Available 

Feel Better... Live Better

Healthy Hearts Start Here

by Woody McMahon 

Until recently, most experts believed that having good cholesterol levels
and a normal blood pressure were enough to ensure a healthy heart. But one
disturbing fact has continued to confound researchers. Why do 50% of heart
attacks occur in people with normal cholesterol levels? Clearly, if high
cholesterol was the major indicator of heart disease, then these "normal"
cholesterol heart attacks should not be occurring.


Inflammation and Disease

The Inflammation Hypothesis of Disease has been around for many years. It
says that all degenerative disease (and aging) is the result of increased
levels of inflammation in the body. Inflammation is first the result of
tissue damage from chemicals called "free radicals". Some free radicals
arise normally during metabolism; some are used by your body's immune
system to neutralize viruses and bacteria. High stress living along with
environmental factors such as pollution, radiation, cigarette smoke and
herbicides can also produce free radicals.


Free Radicals Damage

Inflammation is the result of your immune system's response to free
radicals damaging tissue in your body. Too many free radicals overload your
body's ability to neutralize them resulting in elevated total body
inflammation levels. Excess free radicals begin to attack your tissues
causing tears and breaks in the cells. In an effort to defend and heal the
body, your immune system responds to these attacks by releasing certain
inflammatory chemicals. These chemicals create redness and swelling (much
like you see on your arm if you cut it) and are designed to stimulate the
immune system and heal the damage.


Eat Your Fruits and Vegetables

Most antioxidants are found naturally in fruits and vegetables. Pound for
pound, fruits and vegetables contain the most free radical neutralizing
antioxidants. Generally, any food with a nice bright color has larger
amounts of antioxidants. Other common antioxidants that you may have heard
about are vitamins A, C, E and lycopene. Daily intake of these antioxidant
loaded foods helps reduce total free radical amounts, speeds the healing of
damaged cells and slows the aging process. Adults should strive for 7
servings (a serving size is 1/4 cup) of fruits and vegetables daily.


Testing for Inflammation. C-Reactive Protein

The CRP test is a good way to determine total body inflammation levels. It
gives a better assessment of your heart health than just testing
cholesterol alone. Recent studies have shown that people with increased
CRP levels and normal cholesterol
have a several-fold higher risk of heart
problems. At least one study found that treating people with normal LDL
cholesterol and high CRP levels led to a reduction in their risk of heart attacks.


Lowering Total Body Inflammation

There are many naturally occurring ways to reduce inflammation. A healthy
diet of fruits and vegetables is the best place to start. Additionally
you'll want to look at adding plant based essential fatty acids, vitamin
supplements, especially vitamin D, and adequate water. Finally, don't
forget to lower stress levels by participating in daily relaxation
techniques and 3+ hours of moderate exercise per 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 


The Holiday Eating Handbook
by Woody McMahon

Struggle With Food No More
When it comes to food, the next eight weeks can be a bit overwhelming.
This is seasonal food overload time with all of the football games,
Thanksgiving, holiday parties, Christmas and New Years all lined up in a
row. It is a challenging time even for the most health conscious
individuals. So what does a reasonable minded person do when faced with
trying to control uncontrolled eating? An old saying comes to mind, "When
the going gets tough, the tough get going." Here are some suggestions on
how to be "tough."

Keep Stress Low
Work diligently to keep your stress low during this time of year. Reducing
stress helps keep your need to overeat at a minimum. It is not necessary to
accept every single invitation
to a party. You know people always invite
more guests than they really expect. So don't feel bad if you can't say
"yes" to all the invitations. If you have to say "no" to an invitation from
someone you really enjoy, suggest a lunch or tea after the New Year. The
time spent together with your friend will of a much higher quality and it
will help manage your holiday stress.

Stay Active at the Club
Sometimes you are forced to be more social than you might like to be this
time of year. Instead of stopping what has helped you feel so good all
year, learn to integrate. If for example you have company coming to town,
invite them to go with you to the health club, Pilates or Yoga class. They
may never have been bold enough to try it on their own or 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.

The Single Plate Overeating Rule
Why do you want to overeat right now and ruin a year's worth of good work?
Overeating is a unhealthy habit; a habit that is learned and can be
unlearned. The typical party is full of distracted eating (eating while
talking) and over grazing leaving you with no idea of how much you really
ate. 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 is a much better
way to enjoy the party and not hate yourself in the morning for eating too
much food.
Adopt an Attitude of Gratitude
Take the time to be thankful for what you have and your accomplishments.
Determine what is really important in your life and how you plan on making
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 overeating. Figure out why food is all consuming and has such a hold
on you. How are you going to break the bonds that are keeping you from
enjoying life more? Understanding the "why" can help solve the problem and
allow you to get on with enjoying life more.

Practice these simple time tested holiday strategies and start your New Year
off right.

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

Follow our Be Bone Strong! system and you'll increase the strength 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

Halloween Safety Tips for Your Pets
by Ingrid King

Attention, companion animal caretakers! The ASPCA would like to point out
these common-sense cautions that'll help keep your pets safe and
stress-free this time of year. If you do suspect your pet has ingested a
potentially dangerous substance, please call your veterinarian or the ASPCA
Animal Poison Control Center at (888) 426-4435

1. No tricks, no treats: That bowlful of candy is for trick-or-treaters,
not for Scruffy and Fluffy.

Chocolate in all forms-especially dark or baking chocolate-can be very
dangerous for dogs and cats. Symptoms of significant chocolate ingestion
may include vomiting, diarrhea, hyperactivity, increased thirst, urination
and heart rate-and even seizures.

Candies containing the artificial sweetener xylitol can be poisonous to
Even small amounts of xylitol sweetener can cause a sudden drop in
blood sugar, which leads to depression, lack of coordination and seizures.
In cases of significantly low blood sugar, liver failure has been known to

Ingesting tin foil and cellophane candy wrappers can pose a choking hazard
or cause intestinal blockage.

2. Popular Halloween plants such as pumpkins and decorative corn are
considered to be relatively nontoxic, yet they can produce gastrointestinal
upset should pets ingest them. Intestinal blockage could even occur if
large pieces are swallowed.

3. Keep wires and cords from electric lights and other decorations out of
reach of your pets. If chewed, your pet could experience damage to his
mouth from shards of glass or plastic, or receive a possibly
life-threatening electrical shock.

4. A carved pumpkin certainly is festive, but do exercise extreme caution
if you choose to add a candle. Pets can easily knock a lit pumpkin over and
cause a fire. Curious kittens especially run the risk of getting burned or
singed by candle flames.

5. Dress-up can be a big mess-up for some pets. Please don't put your dog
or cat in a costume UNLESS you know he or she loves it (yup, a few pets are
real hams!). For pets who prefer their "birthday suits," however, wearing a
costume can cause undue stress.

6. If you do dress up your pet, make sure the costume isn't annoying or
It should not constrict the animal's movement or hearing, or impede
his ability to breathe, bark or meow. Also try on costumes before the big
night. If your pet seems distressed, allergic or shows abnormal behavior,
consider letting him go au naturel or donning a festive bandana.

7. Take a closer look at your pet's costume and make sure it does not have
small, dangling or easily chewed-off pieces that he could choke on. Also,
ill-fitting outfits can get twisted on external objects or your pet,
leading to injury.

8. All but the most social dogs and cats should be kept in a separate room
away from the front door during peak trick-or-treat visiting hours. Too
many strangers can be scary and stressful for pets.

9. When opening the door for trick-or-treaters, take care that your cat or
dog doesn't dart outside.

10. IDs, please! Always make sure your dog or cat has proper
identification. If for any reason your pet escapes and become lost, a
collar and tags and/or a microchip can increase the chances that he or she
will be returned to you.

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



Osteoporosis Support Group Meeting

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: "Simple Ways to Stop Osteo Fear and Confusion" 

Date :
Tuesday October 26th

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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