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The Sequoia Advisor
IN THIS ISSUE                                                                December 15th, 2009 
  • Stop Being a "Party Pig"
  • The Three Health Henchmen...
    Fear, Worry  and Doubt
  • Holiday Safety Tips for Your Pets
  • Osteoporosis Support Group Meeting Dec. 8th
  • Do All You Can For Your Bones

Feel Better... Live Better

Stop Being a "Party Pig"
by Woody McMahon

Tis The Season

If you are having trouble with your weight, now is one of the most
troubling times of the year. There is food everywhere; on your table, at
your desk, on the TV and at Christmas parties galore. In this time of food
excess, it takes a solid plan to keep the extra pounds from starting to add
up. As you can imagine, a whole year's worth of good work can be erased in
just a few short weeks. The key to successfully navigating the holiday
season without a net gain is planning
. So let's put together a success plan
for the next three weeks. One that on January 1st you can look back and
say "I did it."


Straighten Out Your Head

The classic thought or statement for this time of year is "This season
only comes once a year and I have been so 'good' all year. I deserve to
treat myself."
Well this is a psychological nightmare in the making. You
are correct; this is a once a year opportunity, but so is your birthday,
and Thanksgiving, and Easter and so forth. You get my drift? It is
important not to play psychological games with yourself at this time. You
either want to be good to yourself and maintain a healthy weight or you
don't. Only you can decide. When you need a "treat," why not take a walk
or consider a trip to the Bahamas? Treats don't always have to be food.
Now is the time to get your head in a good place and reduce the confusion
and stress.


Party Planning

You probably have several parties to attend over the next few weeks. What
are you going to do when confronted with all that food? There are two very
good strategies to use
to keep yourself from being a "party pig." You can
either eat a normal, healthy meal before you go to the party eliminating
the need to eat at all. If you are not comfortable with that strategy then
try this one. When it is time to eat at the party, get a plate, put a small
amount of several foods on it and NEVER return
to the food table the rest
of the time. Eat your food slowly, enjoy how it tastes. Avoid talking and
eating at the same time. Make sure you can taste and smell each bite.
Enjoy your food and the party too.


Damage Control

So now you've blown it. You didn't use the small plate or the eating
before the party strategy. You also treated yourself five too many times
in two weeks. You decided not to substitute that walk or trip to the
Bahamas but instead you dove head first into the food. This is the time in
weight loss circles commonly called "damage control." You realize that your
holiday strategy did not work and the scale is screaming "what were you
thinking." Not to fear. More sound advice is forthcoming. The worst thing
that you can do at this time is go on another diet. You have tried that
strategy before and it doesn't work. Consider this tried and true option
for 2010.


It's All About Stress

This year commit to setting a different weight loss strategy. Realize that
overeating is about using food to reduce the effects of stress. The more
stress in your life, the more food you will eat. Food does change your
brain chemistry making you feel better but the amount it takes will also
add extra pounds. This year practice a healthier version of weight control
by reducing stress first. When you feel hungry and you know it is not time
to eat; take that walk mentioned earlier. Do an easy workout at the gym;
they don't all have to be hard to be beneficial. Take a Yoga class and
learn what it feels like to reconnect with your body while letting your
mind relax as well. You will be amazed at how effectively this new approach
works and what a difference it can make in your health and happiness.

With my unique program you can reduce stress while improving balance,
strength, flexibility, energy and stamina
while feeling and looking your best.
Call Woody McMahon at 703-464-5171 to schedule your no cost Fresh Start consultation. You can also email to


The Three Health Henchmen... Fear, Worry and Doubt

by Woody McMahon

The Knee-Jerk Reaction
The three biggest obstacles to overcome when faced with any health
condition are fear, worry and doubt. Let's take osteoporosis (you can
insert any health concern) as an example. After a diagnosis by your doctor,
you probably went into panic mode and wanted to know specific exercises to
perform, special foods to eat and the right amount of this or that
supplement to take. But little did you realize that until fear, worry and
doubt were corralled and sent packing, throwing all these physical changes
at the condition would only have a minimal effect on your bones and health.
Why is this you might ask?
Creating A Healing Environment
Countless studies have shown that physical healing must be preceded by a
mental healing environment. Your body's ability to heal is controlled by
the messages sent from the brain. Your bones are made of living tissue that
constantly changes. Bones do not strengthen just by the amount of "healthy
activities" you might perform in a single day. It is not to say that
exercising regularly, eating healthier foods and reducing stress are not
important. Just like the need for a loaf of bread to be baked at the
correct oven temperature, your bones require the right combination of both
physical and mental changes
(messages sent from the brain) to get stronger.
In other words, the healing messages from your brain set the stage allowing
the healing magic to work and physical changes to display themselves.
Eliminating "The Three Health Henchmen"
Constant fear of osteoporosis or any health condition comes from a lack of
knowledge about the condition and a belief that there is no good solution.
Fear is a constant form of stress which changes your hormones and has the
direct opposite affect of healing on your body. It creates more health
problems rather than solving the existing one. The key to reducing fear is
having the correct knowledge and knowing your treatment program is sound
and powerful medicine. When you are in a position of power, you have
nothing to fear. Franklin D. Roosevelt, during his first inaugural address
in 1933, said it best: "...the only thing we have to fear is fear
Worrying about your health or life is a condition of misplaced energy and
effort. The trouble with worry is that it never fixes the problem; it only
prolongs it. If you want to solve a problem, any problem, then focus on the
. Worrying is just the opposite; it's concentrating on the problem
rather than on the solution. Much like fear, worry also contributes to
creating hormone imbalances and making your osteoporosis worse. Can
you eliminate worry? Sure you can. Worry is a learned habit and just like
any other habit, eliminating worry is about changing the way you think.
Remember, healing your body takes energy and worrying about your
osteoporosis only dissipates that energy. Stop worrying and your body heals
faster and better.
Doubt is the ringleader of this band of unhealthy thugs. All too
often, people doubt the healing power of their own bodies. Healing is
impossible when the desired outcome is constantly questioned. Why would you
question your body's ability to heal in the first place? Hasn't it kept you
healthy more than not during your entire lifetime? The answer of course is
"yes." If what I am saying is untrue then you would have passed on long
ago. To stop doubting requires taking back your personal power and
reestablishing your belief in your ability to heal. It is your natural
right so go ahead and use this power to create a better life.

Make your life easier and your healing time shorter by eliminating these
three health henchmen. Effectively removing these bandits from your life is
the only way to get back on the road to true healing.

Stress is the #1 cause of excess weight gain. Follow our Fresh Start
Healthy Weight!
system and you can reduce your weight 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  


Holiday Safety Tips for Your Pets
 by Ingrid King 

It's that time of year again! As you get ready to celebrate the holidays,
keep in mind that some of our most cherished holiday traditions can be
hazardous for your pets. The ASPCA offers the following holiday safety tips:

Try to keep your pet's eating and exercise habits as close to their normal
routine as possible. And be sure to steer them clear of the following
unhealthy treats, toxic plants and dangerous decorations:

O' Christmas Tree
Securely anchor your Christmas tree so it doesn't tip and fall, causing
possible injury to your pet. This will also prevent the tree water-which
may contain fertilizers that can cause stomach upset-from spilling.
Stagnant tree water is a breeding ground for bacteria and your pet could
end up with nausea or diarrhea should he imbibe.

Tinsel-less Town
Kitties love this sparkly, light-catching "toy" that's easy to bat around
and carry in their mouths. But a nibble can lead to a swallow, which can
lead to an obstructed digestive tract, severe vomiting, dehydration and
possible surgery. It's best to brighten your boughs with something other
than tinsel.

No Feasting for The Furries
By now you know not to feed your pets chocolate and anything sweetened
with xylitol, but do you know the lengths to which an enterprising fur kid
will go to chomp on something yummy? Make sure to keep your pets away
from the table and unattended plates of food, and be sure to secure the
lids on garbage cans.

Toy Joy
Looking to stuff your pet's stockings? Choose gifts that are safe. Dogs have
been known to tear their toys apart and swallowing the pieces, which can
then become lodged in the esophagus, stomach or intestines. Stick with
chew toys that are basically indestructible, Kongs that can be stuffed
with healthy foods or chew treats that are designed to be safely digestible.

Long, stringy things are a feline's dream, but the most risky toys for
cats involve ribbon, yarn and loose little parts that can get stuck in the
intestines, often necessitating surgery. Surprise kitty with a new ball
that's too big to swallow, a stuffed catnip toy or the interactive cat
dancer-and tons of play sessions together.

Forget the Mistletoe & Holly
Holly, when ingested, can cause pets to suffer nausea, vomiting and
diarrhea. Mistletoe can cause gastrointestinal upset and cardiovascular
problems. And many varieties of lilies, can cause kidney failure in cats if
ingested. Opt for just-as-jolly artificial plants made from silk or
plastic, or choose a pet-safe bouquet.

Leave the Leftovers
Fatty, spicy and no-no human foods, as well as bones, should not be fed to
your furry friends. Pets can join the festivities in other fun ways that
won't lead to costly medical bills.

That Holiday Glow
Don't leave lighted candles unattended. Pets may burn themselves or cause
a fire if they knock candles over. Be sure to use appropriate candle
holders, placed on a stable surface. And if you leave the room, put the
candle out!

Wired Up
Keep wires, batteries and glass or plastic ornaments out of paws' reach. A
wire can deliver a potentially lethal electrical shock and a punctured
battery can cause burns to the mouth and esophagus, while shards of
breakable ornaments can damage your pet's mouth.

House Rules
If your animal-loving guests would like to give your pets a little extra
attention and exercise while you're busy tending to the party, ask them to
feel free to start a nice play or petting session.

Put the Meds Away
Make sure all of your medications are locked behind secure doors, and be
sure to tell your guests to keep their meds zipped up and packed away, too.

Careful with Cocktails
If your celebration includes adult holiday beverages, be sure to place
your unattended alcoholic drinks where pets cannot get to them. If
ingested, your pet could become weak, ill and may even go into a coma,
possibly resulting in death from respiratory failure.

A Room of Their Own
Give your pet his own quiet space to retreat to-complete with fresh water
and a place to snuggle. Shy pups and cats might want to hide out under a
piece of furniture, in their carrying case or in a separate room away from
the hubbub.

New Year's Noise
As you count down to the new year, please keep in mind that strings of
thrown confetti can get lodged in a cat's intestines, if ingested, perhaps
necessitating surgery. Noisy poppers can terrify pets and cause possible
damage to sensitive ears.

Ingrid King is a former veterinary hospital manager turned writer. She publishes
the E-zine News for You and Your Pet, covering topics ranging from conscious
living to holistic and alternative health. She shares her experiences with
consciously creating a joyful, happy and healthy life for pets and people on her
popular blog, The Conscious Cat. Ingrid lives in Northern Virginia with her
tortoiseshell cat Amber. Visit

Osteoporosis Support Group Meeting

"Healthy Bones Come From a Healthy Body" Woody McMahon

Topic: Tips to Simplify Your Osteoporosis Treatment Program

Date: Tuesday January 5th

Time: 6 to 7 pm

Place: Sequoia Health and Fitness, Inc
            483A Carlisle Drive, Herndon, VA 

Come dressed in comfortable clothes and bring water. For questions and
reservations please contact Woody McMahon at 703-464-5171 or email to



Do All You Can For Your Bones

Be Bone Strong! makes it possible to reduce fracture risk by helping change your

lifestyle. Along with your doctor, we help you create and implement an effective

osteoporosis treatment plan. We support and educate you in making important lifestyle

decisions that will improve your condition. We also offer a sympathetic ear and shoulder

to lean on until you get over the unnecessary fear and worry of your situation. 

With the use of Skype, emails, phone calls and the internet, you can benefit from the
only complete osteoporosis prevention and repair program. Video consultations,
stress reduction activities, healthy eating plans and functional weight bearing programs
all available in the comfort of your own home over your computer. 

Be Bone Strong! is unlike other programs that just focus on dietary changes, calcium and

vitamin D to increase bone density. Be Bone Strong! works to modify ALL the lifestyle

factors that help you increase bone quality. 

Our unique three step process makes it easier to improve bone strength faster:


Step 1: Personalized Osteoporosis Lifestyle Assessment

Step 2: Comprehensive "Make My Bones Strong" Plan and Program

Step 3: Implementation Support, Motivation and Consultation

Follow The "Big 5 for Healthy Bones" and you can't go wrong:

1. Increase daily stress reduction activities. This helps lower cortisol and homocystein
levels while reducing calcium loss.
2. Safe and sufficient weight bearing exercise to stimulate muscle growth and balance. This is essential for increasing bone quality and preventing falls.

3. Dietary changes that balance protein with fruit and vegetable intake.
Fruits and veggies contain greater amounts of water, minerals and antioxidants with generally lesser amounts of animal protein to reduce total body inflammation.

4. Establish year round vitamin D3 levels in the 50-80 ng/mL (or 125-200 nM/L).
This should be confirmed by regular 25-hydroxyvitamin D testing.
5. Calculate optimum water intake for maximum hydration. Water is very important
in helping the kidneys regulate pH and detoxify the body. 


Test your bone knowledge and take our Strong Bones Healthy Body Quiz at


To learn more about Be Bone Strong! Online or to schedule a free consultation, please go to and click on Be Bone Strong!


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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