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Sequoia Health and Fitness, Inc.

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RestonPatch Features
Posture Perfect!TM

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What People Are Saying About
Our Classes and Programs

 

As far as feedback on the Posture Perfect!TM class goes, it has not only met my expectations, but exceeded them! There are several reasons I enjoy the class... 

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Calcium Calculator

How to use:
  1. How old are you? Use the pull-down menu to indicate your age;
  2. What did you eat? Enter the number of servings for each of the calcium-rich foods the you ate yesterday;
  3. Click on "Calculate My Calcium" to see if you need a calcium supplement.
    How old are you?
    Select the calcium-rich foods you ate yesterday, please

      CALCIUM RICH FOODS USUAL SERVING SIZE
    *Yogurt, plain 3/4 cup/175 ml
    Almonds 1/3 cup/75 ml
    Baked beans, Soybeans, White beans 1 cup/250 ml
    Bok choy or Kale, cooked 1/2 cup/125 ml
    Bread 2 slices
    Broccoli, cooked 3/4 cup/175 ml
    Calcium fortified beverages (eg. soy, rice) 1 cup/250 ml
    Cheese pizza 1/8 - 12"
    Chickpeas 1 cup/250 ml
    Cottage cheese 1/2 cup/125 ml
    Firm cheese (such as cheddar, edam, mozzarella) 1"x1"x3" piece/50 g
    Ice cream, Ice milk 1/2 cup/125 ml
    Kidney beans, Lima beans, Lentils 1 cup/250 ml
    Macaroni & cheese homemade 1 cup/250 ml
    Milk (skim, 1%, 2% whole, buttermilk or chocolate) 1 cup/250 ml
    Milkshake 10 oz./300 ml
    Orange (fruit, not juice) 1 med
    Pancakes or Waffles, made with milk 3 medium
    Parmesan cheese 1 Tbsp./15 ml
    Processed cheese slices 2 slices
    Pudding, made with milk 1/2 cup/125 ml
    Salmon, canned with bones 3 oz./90 g
    Sardines, canned with bones 11 small/2oz./60 g
    Skim milk powder 1/3 cup/75 ml
    Soft cheese such as camembert, feta 1"x1"x3" piece/50g
    Soup, made with milk 1 cup/250 ml
    Tofu, made with calcium (check the label) 3oz./90 g
    Yogurt, frozen 1/2 cup/125 ml
    Yogurt, fruit flavoured 3/4 cup/175 ml


    *add 100 mg for each serving of calcium enriched milk or yogurt.
    This table is an excerpt from the "Calcium Calculator" BC Dairy Foundation 1998
    .





    A mindful and holistic approach to Fall Prevention, Balance, Full Body Functional Strengthening and Posture Exercises for All Ages! Our Science-Based Exercises are Safe and Appropriate for Your Ability. Our Exercises Help Improve Osteoporosis, Osteopenia, Fear of Falling, Balance and Strength Problems. Reston, Great Falls, Herndon, Middleburg, Arlington Sterling and Northern Virginia.

    Herndon
    483A Carlisle Drive
    Herndon, VA 20170
    703-628-2880

     Arlington
    5010 Little Falls Rd
    Arlington, VA 22207
    703-628-2880

    McLean
    7001 Georgetown Pike
    McLean, VA 22101
    703-628-2880

    Middleburg
    300 West Washington Street
    Middleburg, VA 20118
          703-628-2880   

    email: woody@sequoiahealth.com