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The Sequoia Advisor
IN THIS ISSUE                                                                       November 15th 2010
  • Be BoneSafe
  • Comfort Foods Myths
  • The Biggest Dangers to Pets on Thanksgiving
  • NEW Intro Video on Marodyne LIVe Again!
  • Healthy Lifestyle Consultations Now Available 

Feel Better... Live Better

Be BoneSafe 

by Woody McMahon 

Your Bones Are Alive
Your bones are living tissue, not dead like some people believe. They
respond to the various forces created by your muscles as you fulfill your
daily activities. They are also affected by your eating habits and stress
levels. Inside your bones there are cells that are responsible for keeping
them strong and fracture free. If the environment that these cells live in
becomes unhealthy, your bones are unable to maintain a healthy state
resulting in fracture. The latest bone research has shown an alarming rate
of both young and old experiencing deterioration in bone health.
Loss of Bone Health
There are several signs that can indicate your bones are not as healthy as
they should be. Loss of height, postural changes and some aches and pains
are a good early warning that your bones need some TLC. Fracture of the
spine or hip is the ultimate sign that bones are not in good health but it
is not a good idea to let bone health progress to that stage. Fortunately,
the cells in your bones respond favorably to lifestyle changes like stress
reduction, healthier eating habits and regular exercise. Making changes to
your lifestyle is the easiest and most effective way to return bones to a
healthy state.
Unsafe Bone Movements
Exercise can be either helpful or harmful to bones (especially the spine)
depending on the type and style you choose. Unhealthy bones are more
susceptible to damage from movements that place excess pressure on the
spine. The most damaging motions are forward bending with the legs straight
to touch the toes, sit-ups and crunches (legs straight or bent), straight
leg raises and lateral side bends. These motions all place enormous
pressure on the spinal bones creating the potential for fractures and
postural damage.
Be BoneSafe
Today's technology is limited in its ability accurately predict who will
and won't fracture. Given the increasing number of people with unhealthy
bones, it is better to err on the side of caution and substitute safe
exercises for unsafe ones when at all possible.
Here are two safe substitutions for common exercises:
Side and Face-Down Planks (Bridge) Instead of Sit-ups
Planks are a safe and effective way to strengthen all the muscles of the
abdominal group. Alternating between left, right and face-down plank helps
strengthen the extensors of the lower back as well as the rest of the core
muscles giving you a great workout. Plank is safer than sit-ups or leg
lifts because it does not subject the spine to high compressive forces.
Standing Lunge and Twist Instead of Side Bends
Combining a lunge with a moderate twist is generally safe for most people.
The exercise starts with the lunge and then a twist is added across the
front leg. To make the twist safe the shoulders must stay in alignment with
the hips so that a majority of the twist comes from a hip turn not a spinal
rotation. The rotation is also done slowly and in a controlled manner to
further prevent injury.

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 


Comfort Foods Myths
by Woody McMahon

Comfort Food Questions

You have read about comfort foods and how they are supposed to "make you
feel so good." Did you ever wonder why these foods affect your brain the
way they do? Have you ever considered if eating food for comfort is even a
good idea in the first place? When you consume these foods do you tend to
eat more than your should if given the opportunity? Let's answer these
questions as we explore the powerful affect these foods can have on your


Food and Your Brain

Your brain is very sensitive to the foods you eat. Proteins, carbohydrates
and fats are the basic building blocks of all food types. Each of these
building blocks initiate different chemical reactions in your brain
affecting the way you feel and function. Carbohydrates tend to have the
most dramatic brain reaction followed by fats and then proteins. Be
observant the next time you eat and see if you notice the subtle and not so
subtle reactions food has on your brain. You will notice that certain
combinations of foods will change how you feel with some leaving you
feeling comfortably sated while others irritable and ravenous.


Stress and Food

Stress induced eating is one of the most common causes of overeating and
excess weight gain. Generally the foods that are eaten during stressful
times are the "comfort" foods that are higher in carbohydrates and lower in
protein. During a stressful day notice if you eat different foods than on a
non-stressful day. Also track the volume and frequency of the foods and see
if it is more or less. With stress related eating you may have just eaten
but it can feel like you have not eaten in days. Some foods may have you
feeling energized while others make you want to take a nice long nap.


Comfort Food; Myth or Reality

Let's get back to our original questions about how beneficial comfort
foods really are for you. Eating foods for comfort is usually a bad idea
and most often leads to overeating and weight gain. Comfort foods are
generally higher in carbohydrates and fat and have a powerful stimulatory
affect on your brain. They also tend to be addictive which means higher and
higher amounts are necessary to produce the same effect. The reason your
brain likes carbohydrates so much is because it uses them to make
serotonin; one of your "feel good" chemicals. As you eat comfort foods to
help the brain feel better, you do so at the expense of your ever
increasing waistline which, when you look in the mirror, makes your brain
feel worse.


Better Ways to Bust Stress

There are many better ways to boost serotonin other than turning to food.
Different types of exercise including sports, weight training at the health
club, walking and yoga all help boost serotonin without increasing your
calorie intake. On the quieter side, meditation, listening to music or
reading a book while enjoying a warm cup of tea can also reduce stress and
increase your "feel good" chemicals. These stress reducing activities
provide relaxation without promoting unhealthy eating habits and unwanted
weight gain.

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

The Biggest Dangers to Pets on Thanksgiving
by Diane Guerrero
Do you give in to cute pesky pets at the dinner table? This Thanksgiving
holiday pet lovers are urged to resist the intense gazes and vocal demands
of pleading pets to keep them safe. Learn about the seven biggest risks to
pets on Thanksgiving.
There can be deadly consequences for animals during the holidays. Holiday
threats to animals can include seasonal decorations, ornamental lighting,
ingestion of inappropriate or toxic items, excessive consumption of rich
foods or harmful food, candle flames, and many other hazards.
Before you sit down to feast, take away temptation--from both guests and
pets. If you feed pets before the guests arrive you reduce the temptation
for begging and stealing. You can also use a pet gate or play pen to house
the pet nearby, but provide a safety barrier.
One of the easiest ways to avoid trouble is to make sure your guests know
the pet rules and discourage them from feeding critters scraps from the
table. The best approach is to make sure any animal is occupied with a
chewy or playmates in another room. Once the table is cleared, make sure
pets cannot get to scraps or bones.
The biggest hazards to pets on Thanksgiving include:
Rich, fatty foods (turkey skins, gravy, etc,) can contribute to
pancreatitis. This gland inflammation is painful and can be
serious-requiring emergency veterinary assistance.
Cooked bones can splinter and cause tears or obstruction in a pet's
digestive tract.
Baking strings, if ingested, can create trouble if ingested by your pet.
Onions in holiday stuffing can lead to canine anemia if consumed by your
Grapes and raisin toxins can cause kidney failure in pets.
Ingesting chocolate can cause seizures or kill your pet.
Caffeine and alcohol are also toxic for pets.
The solution? Keep all goodies out of reach!
Preventative safety measures are the best strategies so store leftover
food out of reach and in tightly closed containers. Next, make sure garbage
cans are secured to keep critters out so they are safe from e-coli and
unable to chew on leftover tinfoil.
What can you do instead?
Pet households should consider providing appropriate chew toys or food
occupation devices for pets during the holiday activities. The Kong Company
produces great products and there is a goodie dispenser that keeps dogs
occupied which is purr-fect. Look for great bird and cat toys that provide
similar activity as most pet stores carry these products.
The investment and preparation can insure that you and your pets have a
happy and healthy holiday. Finally, just in case you have a problem, it
never hurts to keep your emergency vet clinic or veterinary hospital number
handy. You never know when you will encounter a disaster during holiday

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 News

"Healthy Bones Come From a Healthy Body" Woody McMahon

NEW Intro Video on Marodyne LIVe Again!

Sara Meeks and I were invited by the Marodyne Corporation to shoot an
introductory video at the Newark, NJ airport last Saturday. The video talks
about the new healthy lifestyle program Sara and I are developing called
LIVe Again! that will be used with the Marodyne LIV Tablet.


LIVe Again! will be the first Complete, Safe and Effective, Drug Free and
approach to improving bone health. It will be easy to follow and
allow you to relax knowing that you are doing the very best for your bones.


If you are not familiar with LIV it stands for low intensity vibration.
The research of Dr. Clint Rubin and others has shown that LIV helps
stimulate the bone cells, especially the osteoblasts, which are responsible
for new bone production. LIV has also been shown to improve postural muscle
strength, balance and circulation. Marodyne has taken Dr. Rubin's research
and developed an LIV device (looks like a bathroom scale) they call The
Marodyne LIV Tablet.


The video will air shortly, probably around Thanksgiving. If you have
questions about LIVe Again! or the Marodyne LIV Tablet, email them to
Woody at



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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