The Sequoia Advisor

IN THIS ISSUE                                                               October 15^th 2015

• Successful Holiday Eating Strategies
• Inflammation and Your Health
• Video... Sara Meeks, PT Talks About The LivMD Benefits
• Complimentary Falls Screening in November
• Posture Perfect!^TM  Try Your First Class for FREE!

Feel Better... Live Better

Successful Holiday Eating Strategies
By Woody McMahon

No More Food Struggles
For the next eight weeks. food can be a bit overwhelming. This is seasonal food overload time with all of the football games, Thanksgiving, holiday parties, Christmas, Hanukkah and New Years all lined up in a row. It is a challenging time for even 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. Lowering stress reduces your need to overeat. 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 make yourself 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 be of a much higher quality and it will help both of you manage the holiday stress.

Never Stop Exercising
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 when you go to our Posture Perfect!^TM classes or a modified Pilates or Yoga class. They may never have been bold enough to try it on their own or have been admiring you and thinking "I wish I could develop a healthy habit just like that." What a great opportunity to do something for yourself and set a good example while sharing some healthy time with a loved one.

The Single Plate Overeating Survival Strategy
Why do you want to overeat right now and ruin a year's worth of good work? Overeating is an 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 place a reasonable amount of food on it. Then, go and sit down and enjoy your food. This is a much more sensible way to enjoy the party and not hate yourself in the morning for eating too much food.

Adopt a Positive Attitude
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 will be the year you end the struggle. Take the time to look for a reason 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!
Would you like to reduce stress and stop overeating once and for all? I provide easy to follow programs that help stop overeating, reduce stress, improve bone health, posture, balance and strength while reducing fracture risk. Contact me anytime for a complimentary Strategy Session at 703-628-2880 or email to woody@sequoiahealth.com.

Inflammation and Your Health 
by Woody McMahon

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 sign 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, second hand smoke and herbicides can also produce free radicals. Inflammation now seems to take a strong, active role in both heart disease, and other health conditions.

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 cause tears and breaks in the tissues and cells. In an effort to defend and heal the body, your immune system responds 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 to heal the damage.

Fruits and Vegetables Help Neutralize Free Radicals
There are many antioxidants 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 at least 7 servings (a serving size is 1/4 cup) of fruits and vegetables daily.

Total Body Inflammation
There are many natural ways to reduce total body inflammation. As previously mentioned, a healthy diet of fruits and vegetables is one place to start. Let's look at several other ways that can help eliminate free radical overload.

Moderate Exercise Helps Lower Free Radicals
Moderate, regular exercise is one of the most powerful ways to reduce excess free radical build-up. Exercise improves circulation, enhances oxygen levels in the blood, helps insulin work more efficiently and shifts your body away from stress hormones such as cortisol. Include exercises that stimulate your balance, enhance your coordination, increase total muscular strength and lower stress. Avoid seated exercises especially if you are over age 50.  

Belly Breathing Can Lower Stress and Reduce Free Radicals
Breathing is such a simple activity and it is frequently overlooked as a way to improve health and reduce free radical damage. Belly breathing is an easy to learn form of breathing and is very relaxing. Breathing has been scientifically proven to affect the heart, the brain, digestion, nervous and immune system. Breathing can have a profound impact on your physiology and health. Practice the decompression position and belly breathing to help reduce your reactions to stressful situations.

Additionally you'll may want to look at adding plant based essential fatty acids, vitamin supplements, especially vitamin D and adequate water.

Do you have a good stress reduction program in place? A few simple changes can reduce stress and help make you feel good while allowing you to have more fun in your life. If you need help reducing your stress or additional suggestions and advice on living a healthier lifestyle, email or call me for a complimentary Strategy Session, at 703-628-2880 or email to woody@sequoiahealth.com.

Complimentary Falls Screening in November...
Falls Screening and Prevention Program! 

At Sequoia Health we are committed to helping our clients and the community prevent falls and fractures. Problems with your balance can occur at any age and generally develop slowly over time. Better balance and a stronger body is THE KEY to preventing falls, fractures and improving the quality of your life.

Virginia Falls Coalition
We have joined the Virginia Falls Coalition which is a part of a national Falls Free initiative started in 2006 by the NCOA. As a part of the coalition, we will offer free balance testing at our office in Herndon and at selected partner sites throughout Northern Virginia. We will also hold regular falls prevention workshops and balance classes to help people reduce their fear of falling, enhance their balance and increase the quality of their lives. Call for more information about becoming a partner site.

Tai Ji Quan: Moving for Better Balance
We are offering one of the best falls prevention programs in the world. What makes this program so unique is that it has been shown through scientific and clinical research papers to reduce th frequency of falls by over 50%. Tai Ji Quan: Moving for Better Balance modifies traditional Tai Chi movements and creates a unique, therapeutic balance system. The movements and activities integrate motor, sensory and cognitive components to improve postural control, balance, gait and enhance performance of daily functional tasks and mobility for older adults. The classes are especially helpful for those who have movement and cognitive impairments and balance challenges such as Parkinson's and Alzheimers's disease.

Tai Ji Quan: Moving for Better Balance is a 2 hour a week, 24 week program. It has the potential to prevent and manage various diseases by improving balance, circulation, coordination, confidence, well-being and quality of life in middle-aged and older adults. It is a great addition to the CDC recommended goal of participating in 150 minutes of regular exercise per week.

To introduce as many people as possible to thos wonderful program, I am offering FREE introductory classes for the Tai Ji Quan: Moving for Better Balance functional therapy program. 

For more information please contact Woody McMahon at 703-628-2880 or by email to woody@sequoiahealth.com.

Sara Meeks, PT Talks About the Benefits of the LivMD

LivMD Updates

A New LivMD Testimonial Showing Bone Density Test Improvement

Here is a link to another excellent LivMD customer testimonial that talks about significant increases in bone density scores by using the LivMD. http://livmd.us/customer-writes-in-to-marodyne

More Volunteers Need for Our LivMD
Investigational Study

We are conducting an investigation study of the Marodyne LivMD Low Intensity Vibration device. We are looking for a wide range of study participants with a broad set of health conditions. The study will collect a variety of information from the volunteers to assess the effectiveness of the LivMD for:

• Improving Circulation
• Restoring motion to joints
• Redeveloping muscles
• Assisting as an adjunct treatment for obesity
• Relieving aches and pains throughout the body

If you are interested in becoming a volunteer study participant, please contact Woody McMahon at 703.628.2880 or email to woody@sequoiahealth.com.

Falls & Fractures!
We Can Help You Stay Safe!

A Simple 10 Minute Test That Can Save Your Life!

Our Falls Prevention Screening offers three simple tests that can accurately predict your risk of falls, future mobility and balance that can lead to fractures and other injuries. These tests are a part of the CDC- STEADI Falls Prevention Program. Once you know your score and risk level, we'll help you create a falls prevention and balance program to reduce your risk of falling. You can practice these simple activities at home or join one of our Falls Prevention Classes.

To lean more go to Falls Prevention Screening and watch the videos that demonstrate the tests that we will use in your screening. For more information or to schedule your screening contact Woody McMahon at 703.628.2880 or email to woody@sequoiahealth.com.   

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Give the Gift of Health!
Posture Perfect!^TM Classes...

Looking for the perfect healthy birthday gift for someone? Consider purchasing a gift certificate for one or several Posture Perfect!^TM classes. Gift certificate amounts start at $25. This is the perfect gift, the gift of health, to give to someone you love.

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Posture Perfect!^TM First Class FREE

If you have never tried Posture Perfect!^TM you owe it to yourself to come to one of our convenient classes and see how good it makes you feel. We want you to give us a try. Come take your first Posture Perfect!^TM class for FREE. It's on us... what do you have to lose?

RESERVATIONS are REQUIRED
Please call Woody McMahon at 703.628.2880 or email to woody@sequoiahealth.com for more information or to make your reservation.

The FREE Posture Perfect!^TM class helps introduce you to the many benefits of our safe and effective posture, balance and strength program co-developed by Sara Meeks, PT and Woody McMahon, personal trainer.

Come and experience how each class can help strengthen your bones, improve your balance, alleviate back aches and neck pains, improve osteoporosis and teach you how to sit and stand-up straighter. 

The History of Posture Perfect!^TM
When I developed the Posture Perfect!TM classes over 2 years ago, there were no safe and effective exercise programs available for "over age 50" adults. Everywhere I looked there were older adults in classes that used seated exercises (bad for your back); machine style exercises (bad for your balance) treadmills (a poor hip and leg strengthener); and performed movements
that involved crunching, bending and twisting. (increases the risk of spinal compression fractures).
  
Posture Perfect!^TM solved all of these problems by offering a safe and effective approach helping older adults become more active. Each class improves your posture, strengthens your bones, enhances your balance, alleviates back aches and neck pains, reduces fracture risk and teaches you how to sit and stand-up straighter. 
 
We have several people in our current classes who are coming to strengthen their bones and over half of the others are interested in exercises and posture changes to help make their backs and necks feel better.

Please call Woody McMahon at 703-628-2880 or email to woody@sequoiahealth.com for more information, class times and reservations.

Posture Perfect!^TM Testimonials...
Posture Perfect's! momentum continues to grow. Here is a glowing testimonial from one of our class members.

"Posture Perfect!^TM class has not only met my expectations, but exceeded them! There are several reasons I enjoy the class. The small class size gives each of us extraordinary personalized training; your knowledge, expertise, patience, and sense of humor makes me look forward to coming to a class I thought would be only for 6 weeks; and I have learned so much more than I expected."

"For example, I now think about my posture every time I sit, and just when I thought I'd begin to have a hard time rising from sitting on the floor, you taught me how to make it easier. I try to practice some of the balance exercises a couple of times a week (I know, I should do it more often!). I thank you for all I have learned from you so far, and hope to continue this class for the foreseeable future!"
Paula S.

Read more about S.A.F.E. and effective Posture Perfect!^TM classes.

Woody

Woody McMahon
The Sequoia Advisor

Sequoia Health and Fitness, Inc.
483A Carlisle Drive
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) 2006-2015 by Sequoia Health and Fitness, Inc.

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