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The Sequoia Advisor
IN THIS ISSUE November 15th 2011
Winter Health Tips
Beware! It is Almost Diet Season
ORC Classes Start Soon!
Reston Patch Spotlights Posture Perfect!
Marodyne LIV Tablet News
Feel Better... Live Better
Winter Health Tips
By Woody McMahon
Stress Levels Are High
If you want to keep your health at optimum levels this winter, it will
require a little extra effort and vigilance. People are getting stressed out
due to higher prices for food, job instability, long lines and continued
economic uncertainty. The extra stress negatively affects your immune
system and its ability to fight infections. The way to maintain good
health this winter is to stay active and healthy while paying attention to
a few simple habits.
Stress and Your Immune System
Stress in the form of anger, fear, depression and uncertainty strongly
influences how well your immune system works in three major ways. High
levels of stress severely deplete your immune system cells that are
responsible for maintaining good health. With fewer cells available, your
body has a more difficult time adequately fending off the flu, bacterial
and other viral infections.
Constant stress also changes your hormone balance promoting higher levels
of cortisol (stress hormone) and reducing levels of serotonin (feel good
hormone). As serotonin levels move lower, you tend to eat more simple
carbohydrates because of their serotonin stimulating effect. The shift to
more cortisol and less serotonin promotes overeating and weight gain.
Finally, stress increases inflammation in your body speeding the
development of osteoporosis, heart disease, diabetes, back pain, arthritis
and many other diseases.
How to Keep Yourself Healthy this Winter
Staying healthy through these stressful times is easier than you think.
Here are three suggestions to get you started.
Take Time to Rest and Relax
Keeping a positive attitude even in the worst of times gives you hope
that there will be a better day. Skeptical and negative thinking erodes
your physical health by further increasing cortisol production. Read a
book with a positive massage. Watch a movie that will make you laugh.
Listen to music that makes you relax and feel good. If you have the cash
flow, get a relaxation message, facial or other pampering activity. For
you water lovers, drive to the lake or beach and sit and watch the water.
This is a very relaxing activity especially if coupled with a nap.
Reduce Stress with Fun Activity
Fun activity is a great stress buster. Mentally you know you're doing
something good for yourself. Physically your body loves the stimulation
that comes from harder breathing, increased heart pumping and a little
sweat. Fun activity also stimulates serotonin production and distracts
your mind from negative thoughts. What exercise is best? All exercise is
good. It really depends on what you like. In a perfect world you would
participate in weight training for two hours a week and walking, running
and sports or active games you enjoy for another hour. Total of about 3
hours a week is a good activity goal.
Keep Your Food Intake Balanced
Eating balanced meals is a good way to strengthen your immune system.
Getting enough proteins, carbohydrates and fats at every meal is a very
healthy way to eat. Eating adequate amounts of daily fruits and vegetables
provides vitamins, minerals and most importantly fiber. Fiber helps your
digestive system work more efficiently. Adequate protein is essential for
strong bones and cellular repair. Complex carbohydrates found in whole
grains provide essential fuel for the active body. On the other hand, over
eating is a physical stressor. It takes a lot of work for your body to
digest all that extra food. Eating less food reduces the burden on your
digestive system improving your health and your weight.
Practice these three essential health suggestions and you'll stay illness
free all winter long.
Would you like to reduce stress and get to a healthy weight but
don't know where to start? I provide an easy to follow program called
Healthy Weight! that helps reduce excess weight, improve your bone
health, posture, balance and strength while improving your health.
Contact me for a no cost consultation at 703-628-2880 or email to
woody@sequoiahealth.com.
Beware! It is Almost Diet Season
by Woody McMahon
Dieting is Unsustainable
Dieting, or more accurately, calorie restrictive eating plans are never
the way to shed excess body fat. Study after study has shown that dieting
is not only a failed weight loss strategy but erodes your confidence and
self-esteem. Even if you lose weight initially, dieting does not teach you
how to eat properly so you will gain the weight right back. Secondly,
taking the weight off in a short period of time has you losing more water
and muscle weight than fat. This leaves you dehydrated and with plenty of
baggy skin.
Dieting Erodes Your Health
If you are severely overweight, reducing excess body fat is important for
improving your health. Research has also shown that the repeated rapid
weight gain and loss associated with dieting can double your risk of death
from heart attacks, reduces your bone density and health and to more
serious psychological eating disorders. The body does not like it when
your weight fluctuates up and down. The fluctuating weight places you
under increased physical and mental stress. This added "diet stress" is
the reason why so many people fall off the wagon and never accomplish
their goals.
Feeling Too Restricted
Restriction is the second major reason diets are unhealthy. It's human
nature to rebel and want something more when you feel restricted. The
rebound from restriction is why most people regain the weight they have
lost once the diet has ended. The whole "good food bad food" mentality
is a sure fire way to never reach your weight loss goals. One of the secrets
to successful weight loss is to never feel restricted or unfulfilled.
Learning to eat what you want in proper balance and moderation leads to
success. So if dieting is not the answer to permanent weight loss then
what is?
Learning to Change Your Focus
So if you are tired of wasting time and money on dieting and want to
figure out the real solution to achieving a healthy weight, you will want to
change your approach. By its very nature, dieting places the blame on food
as the reason for your excess weight. But is that really true? Can food
really be the culprit? A certain amount of food is required for your daily
sustenance; beyond that, everything extra that is not needed for activity
or bodily functions is stored as fat.
Food is Not the Issue
So if the food you eat is not the issue; then it must be the amount that
is the problem. The first questions to ask yourself is " Why am I eating
more food than I really need? I say I want to lose weight but then I
proceed to overeat." Understanding the answer to that question places you
in a perfect position to begin solving your weight problem for good.
Changing your desire for all that extra food will help you permanently fix
your overweight condition. Always consider dieting as an unhealthy
"Band-Aid" solution to a much more complex problem.
The Healthy Alternative to Dieting
Healthy weight loss takes a comprehensive approach to the problem. It's
important to include three major components in your healthy weight loss
program; stress reduction, fun activity and balanced foods. These
three factors are important to successful weight loss and work successfully
together. Your weight loss program also wants to be individualized; one
size will not fit all in this case. Always find a specialist who can help
modify your plan to overcome physical limitations that could prevent you
from participating in certain types of activity or food allergies or
sensitivities that may prevent you from eating certain foods.
Just like trying to do your taxes without an accountant or going into court
without a lawyer, it is easier and more successful if you don't try to do this
alone.
Try these healthy lifestyle changes for 30 days. Feel what it is like to be
a part of the health solution rather than a health burden. If you need
additional suggestions and advice on living a healthier lifestyle, call me
for a no cost consultation at 703-628-2880 or email to
woody@sequoiahealth.com.
Osteoporosis Support News
Osteoporosis Resource Center's (ORC) Classes Start Soon
The ORC is unique in the Northern Virginia area offering safe and effective
exercise classes including Personal Training, Yoga, Tai Chi and
Posture Perfect! classes and consultations for people with osteoporosis,
osteopenia, back, hip and neck pain as well as other bone and joint health
problems.
"What makes the ORC unique is that it offers safe and effective exercise
programs that can help improve posture, balance and strength for bone
and joint health problems" says Woody McMahon one of the center's
co-directors. "For the first time people that come to the center can feel
comfortable that the exercises they are performing will only do good and
not cause any harm. "
Who Benefits From Our Classes
Beginners: Our unique classes are great for a beginner who wants to
start exercising but does not know where to start.
Post Rehabilitation: Our classes offer a safe and effective transition from
physical therapy to more general exercise helping to safely strengthen
important stability muscles.
Advanced: The classes are perfect for tennis players, golfers or runners
who want to enhance their bodies to improve their sport.
Current Class Schedule
Tai Chi for Osteoporosis
When: Mondays and Wednesdays 1:30-2:30 PM
Where: Qi Elements Center, 464 Herndon Parkway, Suite 215, Herndon, VA
20170
Tuition: $105 for one class a week, $190 for both classes
Email qielements@verizon.net or call Roger 703 435-4400 for more
information.
NEW Yoga for Boomers & Beyond
When: Mondays 6:45PM to 8PM
Where: Qi Elements Center, 464 Herndon Parkway, Suite 215, Herndon, VA
20170
Tuition: $154 for one class a week for 7 weeks
Email http://www.openingmovesyoga.com/join.php or call Bonnie at
703-407-2065 for more information.
Posture Perfect! Level 1 Class
When: Mondays 7:00PM to 8PM for 7 Weeks
Where: Sequoia Health and Fitness, Inc. 483 Carlisle Drive, Herndon, VA
20170
Tuition: $140 for one class a week for 7 weeks
Email woody@sequoiahealth.com or call Woody at
703-628-2880 for more information.
Newsletter Sign-Up
Sign-up for our FREE newsletter The Sequoia Advisor to stay informed
about all of our future class offerings, workshops and seminars. It is
easy... just go to http://www.sequoiahealth.com/ORC and enter your
name and email address.
We look forward to seeing you soon at one of our classes.
Please call Woody McMahon at 703-628-2880 or email to
woody@sequoiahealth.com for more information.
People in The News
RestonPatch Spotlights Posture Perfect! Classes
Reporter Robin Lundgren of the RestonPatch wrote a great article on our
Posture Perfect! classes. She came to the Wednesday morning class
and interviewed several members and took some memorable pictures.
To read more go to:
http://reston.patch.com/articles/dont-be-a-slouch
Each one hour class is designed to help improve your posture, balance
and strength. The exercises are based on the The Meeks Method,
created by Sara Meeks, PT to safely build bone and muscle,
improve posture and balance and relieve back pain.
According to Sara Meeks."Abdominal crunches, sit-ups, and other common
exercises that bend the spine can cause back pain and even spinal
fractures" "It's frightening that most people with low bone mass are not
aware of it," Meeks says. "They think osteoporosis is a disease that only
affects older Caucasian women."
The next Posture Perfect! class starts on Monday November 14th at
Sequoia Health and Fitness, Inc. If you would like to host a Posture Perfect!
class at your church, synagogue or office please contact Woody McMahon
at woody@sequoiahealth.com or by phone at 703.628.2880.
Marodyne LIV Tablet News
It looks like February 2012 is the anticipated release of the
Marodyne LIV Tablet. We are preparing space at the office for our
test machine. We are also considering conducting a clinical trial
to test the LIV Tablet's ability to improve balance and strength
as well as relieve joint and muscle stiffness. If you are interested
in participating in that trial, please email me at
woody@sequoiahealth.com.
There will also be additional information on the LIVTherapy.com
health program. I will also be supporting a colleague of
mine who is selling the LIV Tablet by offering a free bone health
consultation to anyone who buys the device from her company.
Stay tuned for more updates. Feel free to email us with your
questions at woody@sequoiahealth.com.
Continued Good Health,
Woody
Woody McMahon
The Sequoia Advisor
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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) 2006-2011 by Sequoia Health and Fitness, Inc.
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