Milestones - Exec Well Binder

Restore Balance, Layer By Layer

Executive Wellness Program

Executive Wellness Program

Speaking for all members of the team at Strata Med (Strata) and the Lyda Hill Institute for Human Resilience, we consider it an honor and a privilege for us to become involved in your wellness journey with the specific goals of developing a shared commitment to enhancing your personal and professional life. Executives are the pillars of an organization holding up its vision, enabling its strength, and ensuring its structure endures The Strata Executive Wellness Program is designed to fortify and support these pillars through a comprehensive, whole-person approach that addresses the mind, body, and spirit This program is based on a unique partnership between Strata Med and Milestones Resilience Care, based at the Lyda Hill Institute Milestones’ program at the University of Colorado, Colorado Springs The goal: to provide a unique experience that can be transformative for your physical and emotional well-being

Our team of expert physicians, leadership coaches, clinicians, estheticians, therapists, and support staff are here to facilitate you learning as much about yourself and the current state of your total health as possible Based on this information, we will assist you in mapping out a comprehensive and actionable plan to optimize your total health and gain a deep understanding of how your health integrates into your leadership We like to view our program not as a “wellness evaluation” but as a “wellness journey” and emphasize that while you may only choose to spend a limited amount of time with us, during this time we hope to gain your trust and confidence in addition to providing you with the skill set and ‘tools’ to allow you to successfully pursue the best path possible We term this approach ‘precision resilience wellness’ and while we cannot truly reverse the chronological process of aging, we can ensure to the best of our ability, that whatever path you are destined to take is the optimal one for you Please note, this path is not always an easy one Personalized precision resilience health planning is part of the Strata-Milestones model and requires that our team as well as you develop shared goals with the objective of a long-term plan For our part, we developed an integrative approach utilizing the best of science-based traditional, functional, naturopathic and complementary medicine combined with cutting-edge resilience programming into a true integrative program

You will receive a comprehensive cardiovascular and fitness evaluation, along with an assessment by Strata’s functional and integrative medicine team While the fitness evaluation may feel familiar, your experience with our naturopathic, chiropractic, nutrition, medical massage, acupuncture, mindfulness, and lifestyle medicine teams will be unique This is complemented by sessions with a personal resilience leadership coach from Milestones, who will help you understand your stress–resilience profile and its impact on your leadership A final unique aspect of our program is our focus on what makes you, as an executive, so valuable to your company The insights and experience from this overall journey will add a new dimension to your life, health, and leadership skills

We look forward to joining you in your journey and hope that you will find your experience here at Strata to be truly life changing.

Warm regards on behalf of the Strata and Milestone’s team,

Michael J. Barber, MD, PhD, FACC, FAHA, FHRS Medical Director Strata Integrated Wellness

Charles Benight, Ph.D.

Executive Director, UCCS Milestones Program

Key Contacts and What to Expect

STRATA MED CONTACT AND OFFICE HOURS:

David Kidd |Client Relations Manager

Phone: 719.428.2319

Main Strata Line: 719.428.2202

Email: services@stratawell.com

STRATA OFFICE HOURS:

Our regular office hours are Monday through Friday, from 9:00 AM until 5:00 PM (MST) and Saturday from 9:00 AM to 3:00 PM (excluding holidays).

Outside of office hours, if you wish to leave a non-urgent voicemail you can do so by calling 719.428.2202 and following the prompts.

M ONTACT:

Nicole Weis, MA, LPC, LAC | Director of Healing and Community Programs

Lyda Hill Institute for Human Resilience University of Colorado Colorado Springs

Phone: 719.255.8076

Email: nweis@uccs.edu

With a multi-day commitment, our team of multidisciplinary clinicians will provide you a comprehensive, integrative assessment with guidance to help you move forward along a path of long-term wellness. Here is what is accomplished in the time you spend with the Strata clinical and Milestones teams: WHAT TO EXPECT:

1 A comprehensive evaluation of your current health status, including an extensive battery of assessments and laboratory tests

2 Written plan to mitigate future health risks

3 Personal resilience leadership coaching from Milestones to understand your stress–resilience profile

4 An action plan crafted to get you from your current state to your desired outcome

5 A long-term strategy for your well-being and healthy living

You will complete a comprehensive online health assessment, which will guide our clinicians in your evaluation and determine the appropriate laboratory studies, which will be conducted before your visit. This battery of information will be reviewed by our clinical team prior to your arrival to allow our clinicians to fully prepare for your visit. You will have sessions with your clinical team to discuss your findings and results so as to develop an ongoing tactical plan and plot your course going forward for optimal health and vitality.

Your Executive Wellness Team

MEET THE STRATA MED TEAM OF DOCTORS AND CLINICIANS

The Strata clinical team is headed by MICHAEL J.BARBER, MD, PhD, FACC, FHRS, FAHA, a board-certified Cardiologist, Internist and Electro-physiologist. Dr. Barber received his B.A. in Biology and Chemistry from Wabash College where he graduated cum laude. He went on to Loyola University of Chicago where he completed his PhD with distinction in Cardiovascular and Exercise Physiology. After graduate school, he attended the Indiana University School of Medicine where he received his M.D. Dr. Barber performed his internship and residency at the University of Virginia before completing fellowships in Cardiology and Electrophysiology at Duke University.

Dr. Barber has been in clinical practice for over 40 years. He has been listed in America’s “Top Doctors” and “Best Doctors” for 25 consecutive years as well as in multiple editions over the past two decades of Marquis “Who’s Who” including “Medicine”, “Healthcare” and “The World”. He is a longstanding Health Grades recommended and preferred physician and has been awarded designation as a “Top Doctor in Cardiology” and “Integrative Medicine” by Colorado Springs Magazine as well as a “Best Doctor for Executives” by Colorado Business Magazine. Dr. Barber is a fellow of the American College of Cardiology (FACC), the Heart Rhythm Society (FHRS) and the American Heart Association (FAHA). He also has served on many professional advisory boards and committees.

JENNIFER HABASHY, NMD, MS, brings with her a wealth of knowledge and training in naturopathic primary care, as well as women’s health, weight management, and anti-aging medicine. Born in Southern California and grew up in Nevada, Dr. Habashy studied biology at the University of Nevada, Las Vegas, received her Master’s degree in medical health sciences from Touro University Nevada, and received her Doctor of Naturopathic Medicine from Southwest College of Naturopathic Medicine in Tempe, Arizona.

She’s thrilled to now call Colorado home, where she and her husband enjoy being outside and staying active. Dr. Habashy is excited to join the Strata team and add her experience in an integrative setting to the already collaborative space. She focuses on counseling patients in diet and lifestyle changes, and offers specialized services including hormone balancing, weight optimization, advanced metabolic testing, and individualized nutraceutical supplementation. She advises all patients that prevention is key, and one of the most important steps you can take to manage your health. Dr. Habashy is a member of the Women’s Lifestyle Wellness team.

Your Leadership Coaches

MEET THE DISTINGUISHED LYDA HILL INSTITUTE OF RESILIENCE LEADERSHIP COACHES

JOAN GURVIS SHEILDS, BCC, is a seasoned executive coach, with more than 25 years of experience advising C-suite executives and leadership teams from most industry sectors. Her clients include Fortune 100 companies, healthcare systems, and private foundations. She brings deep credibility from having held senior leadership roles herself, including Senior Vice President and Program Officer at a private foundation and Managing Director of the Center for Creative Leadership’s Colorado business unit. Known for her ability to create rare space for clarity and strategic reflection, Joan partners with executives navigating complexity, transition, and sustained performance under pressure. Her work integrates leadership

effectiveness with executive wellness, informed by her background as a healthcare administrator and nurse clinician. Joan is a Board-Certified Coach (BCC) and is qualified in a comprehensive suite of leadership and psychometric assessments, including the Hogan Suite, EQ-i 2.0, and Center for Creative Leadership assessments.

KATE BEATTY, Ph.D., BCC, ACC works with leaders who seek to enhance their skillsets and achieve challenging business and/or personal goals. In her coaching work, she harnesses years of her own leadership experience as the Global VicePresident of Learning and Organization Development at a manufacturing firm, and in various executive leadership roles at the world-renowned Center for Creative Leadership. Her clients include global, for-profit, not-for-profit, education, government, professional services, manufacturing, technology, private equity, and family-owned businesses. Kate is known to be a trusted partner who complements her experience with listening, curiosity, empathy, and a strong mission to help clients with solutions that meet their unique needs.

Dear Executive,

It is both an honor and a pleasure for us to become involved in your wellness journey. The doctor-client relationship is unique, often challenging, and almost always a singular factor in quality of care and positive outcomes. From over 75 years combined of working with thousands of clients, we have learned that there are three elements essential to an ideal doctor/client relationship:

• SHARED COMMITMENT: The day you became our client we made a commitment to you: To provide you with the highest quality of care, information, advice, and support to enable you to take care of yourself and thrive. Meeting our commitment requires a commitment from you both to yourself and to us: That you will follow our advice and keep our agreements.

• TWO-WAY COMMUNICATION: To help you thrive, we need lots of good information. Lab test results tell us only part of the story. The rest of the story comes from you. We need to know what you are doing (and not doing), how you are feeling, and what questions and concerns you have. Only then, can we give you the information and guidance that is best for you.

• AGREEMENTS: So that we can meet your needs and keep our commitment to you and to all of our other clients, it is necessary that we have certain agreements, which we refer to as Client Policies. It is truly essential to our relationship that you understand these policies.

This Strata Med Client Reference Guide is provided to enable us to keep our commitments to each other. It outlines the various Client Policies that underlie our agreements and provides information to facilitate communication and support keeping those agreements. As these Client Policies are, in essence, our “contract,” if you have any questions or comments about them, or wish to discuss anything in this Guide, please let us know right away. Thank you for the trust and confidence you have placed in us, and for the opportunity to make a positive difference in the quality of your life.

Representing Your Strata Wellness Team,

Michael J. Barber, MD, PhD, FACC, FHRS, FAHA Medical Director

Physical Examination

DETERMINING YOUR LEVEL OF WELLBEING

A routine physical exam, or simply a physical, is a routine test wherein a healthcare professional inspects, feels, or listens to different parts a person’s body. Other names for a physical include a complete physical exam, a routine physical, a well-being exam, and a checkup.

A PHYSICIAN OR CLINICIAN MAY RECOMMEND A PHYSICAL TO:

Check for possible diseases or medical conditions

Check for medical issues that may become a problem later on

Keep track of any changes in a person’s physical health

Determine whether a person needs further tests

WHAT TO EXPECT

Healthcare professionals typically carry out a physical exam in their office or in a dedicated room in our medical clinic. A healthcare professional will listen to the chest during a physical exam. It is important for the physician or clinician to make sure that a person feels comfortable during a physical exam. The American Medical Association (AMA) requires clinics such as ours to provide a chaperone on request and to allow people to bring a friend or relative into the examination room with them. Usually, the healthcare professional will take a medical history before moving

THE PHYSICIAN OR CLINICIAN MAY ASK ABOUT: onto the physical exam. A medical history is a record of the person’s current symptoms as well as any risk factors and previous medical issues that might be relevant.

Past and current diseases or medical conditions

Previous operations or medical procedures

Past immunizations

Any medicines, vitamins, minerals, and herbal remedies that the person is currently taking

Current signs and symptoms

Lifestyle information, such as diet and exercise habits, the use of tobacco and alcohol, and sexual and reproductive history

Family history of health conditions or diseases

Exactly that the physical examination entails will depend on the reason for the test, but in general it can include:

Height and weight measurements

Nose, mouth, throat, and ear examination with a torch or scope

Feeling for the pulse in the person’s neck, groin, or feet

Checking the body’s reflexes

Listening to the heart and lungs with a stethoscope

Measuring blood pressure using a sphygmomanometer

Feeling the lymph nodes in the neck, underarms, or groin

Feeling the abdomen to check for abnormalities.

Sometimes, people undergo physical examinations to check for a particular issue or health condition. In these cases, the physician or clinician may carry out specific tests in addition to or instead of those above.

SKIN EXAM

Doctors recommend regular skin exams to look for suspicious growths, moles, or other changes that may be a sign of skin cancer. These exams are particularly important for people with risk factors for skin cancer, such as those with a family history of the condition. A physician or clinician may include a skin exam as part of a routine checkup. The exam will typically involve the physician or clinician checking the person’s skin from head to toe.

CLINICAL BREAST EXAM

A healthcare professional may recommend a clinical breast exam to check for abnormalities in and around the breast area.

During this exam, they will use the pads of their fingers to check the entire breast, including the underarm and collarbone area.

If they spot a lump, they will note its size, shape, and texture and check whether it moves easily. This is because lumps that are soft, smooth, round, and movable tend to be noncancerous cysts. The physician or clinician will usually then recommend further diagnostic tests.

PAP TEST & PELVIC EXAM

A Pap test is one physical exam a female might undergo.

During a pelvic exam, a healthcare professional will examine the female reproductive organs to check for any gynecological problems. They may also perform a Pap test to check for signs of cervical cancer.

Physicians usually recommend that females have their first pelvic exam when they turn 21 years old or if they experience any of the following symptoms:

Unexplained pain in the lower stomach or around the vulva

Vaginal discharge that itches, burns, or smells unpleasant

Bleeding from the vagina that lasts longer than ten (10) days; Missed periods

Severe menstrual cramps.

During the appointment, the physician or clinician will usually ask the person about their periods and sexual activity. They will then ask the person to take off their underwear and lie on the table with their feet in stirrups and a sheet covering their stomach and legs.

The healthcare professional will visually inspect the area outside of the vagina before moving on to the speculum exam. A speculum is a small plastic or metal instrument. They will insert it into the vagina and then gently open it so that they can see the vaginal canal and cervix.

For the Pap test part of the examination, the physician will use a plastic stick to collect a sample of cells from the inside of the cervix. They will then send this sample to a laboratory for analysis.

DIGITAL RECTAL EXAM

Healthcare professionals commonly use a digital rectal exam to check for signs of prostate cancer in males. They may recommend the exam for people at higher risk of prostate cancer or those who experience any of the following symptoms:

Bleeding from the rectum

A change in bowel habits

Blood in the semen or urine

Pain when ejaculating

Urination difficulties

A rectal exam only takes a few minutes. It is not usually painful but may be uncomfortable.

The doctor will ask the person to take off their pants and underwear before giving them a gown or cloth to wrap around themselves. The person will then either stand and bend forward at the waist or lie on their side in the fetal position on an exam table.

The healthcare professional will then gently insert a gloved and lubricated finger into the rectum to inspect the prostate for its size and the presence of any bumps, soft or hard spots, and other abnormalities. They will also examine the wall of the lower colon, or rectum.

SUMMARY

Physical exams are a routine part of healthcare. Physicians or clinicians use them to check on a person’s general health, look for potential medical issues, and monitor specific signs. If a physician or clinician suspects an underlying health condition, they will usually recommend further diagnostic testing.

Our staff will do everything they can to help people feel as comfortable as possible during physical exams. Anyone who has any concerns about undergoing a physical exam should speak to their physician.

CARDIOVASCULAR ASSESSMENT

Specialty Testing

CARDIAC TESTING INSTRUCTIONS

You have decided to have a cardiac workup to assess your current health and plan for the future. The full battery of testing listed below requires approximately 2.5-3 hours of your time.

You are scheduled to have a series of tests including the following:

Stress Echo Study

Pulmonary Function

Exercise Stress Test

Carotid Artery Ultrasound

Resting Echocardiogram

Other:

Follow these simple instructions for the best possible experience:

1. No food or exercise at least two (2) hours prior to stress testing (water encouraged unless otherwise specified.

2. Continue all current medications unless otherwise advised by your doctor.

3 Please let the technician know if you:

a. Have a pacemaker;

b. Have had any cardiac issues in the past; and/or

c. Are feeling any current symptoms including:

i.Chest Pain

ii.Shortness of Breath

iii.Arm/Shoulder Pain

4. Wear loose fitting, comfortable clothing for this test:

a. Men: shorts or loose exercise pants- you will be shirtless for the test unless you request wearing a shirt. If you need a shirt, be sure it is loose.

b. Women: loose work-out shirt and sports/jog bra with loose shorts/pants.

5. Tennis/running shoes and socks for stress test.

6. Do not use any kind of scents or lotions as this can interfere with these tests.

A physician and/or a technician team will be taking care of you. You will have vital signs taken before your testing begins to be sure the test is safe for you. After the tests, your Physician will discuss your results with you and plan your path forward. What can you expect during testing?

Cardiac Testing

FREQUENTLY ASKED QUESTIONS

Please explain the Baseline Electrocardiogram (ECG):

“Baseline electrocardiogram” (ECG) – an electrocardiogram is a painless, noninvasive examination of the heart’s electrical system. This test evaluates the heart’s basic rhythm as well as providing valuable information about previous or possibly future cardiac issues.

Baseline electrocardiogram (ECG) takes 15 minutes to perform ECGs are usually performed no more than once a year. Abnormal results do not usually suggest any significant lifestyle alterations are required. This is used as a benchmark for future testing results.

I’ve heard about checking my arteries for blockage, but I don’t understand its significance. Tell me more about the Carotid Intimal Medical Thickness (CIMT) Test.

Carotid Intimal Medial Thickness, or CIMT, is a noninvasive sonographic (sound) evaluation of the anatomy and physiology of the neck (carotid) arteries. These measurements allow an estimation of the ‘functional’ age of the blood vessels of the body and can assist in directing whether more aggressive or management of the findings. This potentially life-saving test takes only 10 to 15 minutes to perform. Carotid Intimal Medial Thickness (CIMT) is usually tested no more than annually.

CIMT testing exams whether the vascular system has been, through the years, placed under undo stress most usually from persistent longstanding hyper- tension and/or tobacco use. As with the Ankle-Brachial Index (ABI), abnormal results might also lead us to look for additional underlying causes or etiologies. The end result may be in the form of more aggressive management of the client’s blood pressure, discontinuation of tobacco use, dietary modifications and/or exercise changes. Again, in a case where metabolic or hormonal issues appear to be a significant contributor to the abnormal results, more aggressive physician management of this problem either with supplements or medications may be beneficial.

Tell me about the different types of Exercise Treadmill Tests.

Exercise Treadmill Testing (ETT) – Everyone knows what a treadmill is and most people have, at least once, used a treadmill for exercising. An exercise treadmill test is a standardized, programmed study that uses the treadmill to provide progressively harder and harder levels of exertion while monitoring heart rate, blood pressure and the ECG changes. The objective of the study is to determine the person’s level of fitness and whether any significant cardiac or cardiovascular issues may exist. This test takes approximately 20-30 minutes.

• Exercise Treadmill Testing (ETT) results from this study, again depending upon the findings, may have a tremendous influence on how the client moves forward. The ETT provides information regarding overall physical (exercise performance) function as well as whether any cardiovascular, blood pressure or cardiac issues exist. An abnormal study, depending upon the results, may suggest a need for lifestyle changes which could include aggressive diet changes, alteration or modification of exercise program, need for supplement or medication changes, secondary referral to a specialist or sub-special- ist or other additional, more aggressive testing.

• ETT w/Complete Echo (Stress Echo) is a combination of a baseline echocardiogram and treadmill test with pre- and post-exercise echo images obtained to assist in evaluating the overall cardiac performance and cardiac risk for heart issues. ETT w/Complete Echo (Stress Echo) lasts approximately 60 minutes. ETT w/Complete Echo (Stress Echo) usually does not need to be performed more than annually and if normal no more often than every 3 to 5 years unless new symptoms or problems develop.

• ETT w/Resting and Exercise Metabolic Measurements is a combination of a baseline (resting) metabolic rate measurement combined with an exercise treadmill test and subsequent measurements of metabolic rates, oxygen consumption, aerobic thresh- olds, etc., during and after exertion to measure the level of overall cardiovascular fitness. ETT w/Resting and Exercise Metabolic Measurements take about one hour. ETT w/Resting and Exercise Metabolic Measurements usually needs to occur no more than annually and if normal no more often than every 3 to 5 years unless new symptoms or problems develop.

• ETT w/Resting and Exercise Metabolic Measurements and Complete Echo. The full package (and really not for everyone), looking at peak exercise performance, metabolic responses to maximal exertion and cardiac/cardiovascular levels of fitness. This test is for those interested in determining their overall level of fitness and potential athletic performance. ETT w/Resting and Exercise Metabolic Measurements and Complete Echo takes about 75 minutes to perform. ETT w/Resting and Exercise Metabolic Measurements and Complete Echo usually occurs no more than annually and if normal no more often than every 3 to 5 years unless new symptoms or problems develop.

What is a Baseline Echocardiogram (Echo)?

A Baseline Echocardiogram, or Echo, is a painless, noninvasive examination of the heart using ultrasound technology. Sound waves (think SONAR) are passed from a transducer through the chest wall and allow precise imaging of the heart’s structure and function. This test evaluates the heart’s basic structure including views of the four-heart chamber and the four heart valves as well as providing valuable information as to the functioning of the chambers and valves. Pressures inside the heart may be estimated and any valve dysfunction (leaks or blockages) is determined.

This test, similar to the electrocardiogram, provides tremendous amounts of information about previous or possibly future cardiac issues.

The baseline complete echocardiogram (echo) generally lasts about 30 to 45 minutes.

Baseline complete echocardiogram (echo) usually needs to occur no more than annually and if normal no more often than every 3 to 5 years unless problems develop.

Baseline complete echocardiogram (echo) results from an echocardiogram, depending upon the findings, may have a tremendous influence on how the client moves forward. The echo provides information regarding overall heart function, whether any structural abnormalities exist and what exactly the heart chambers and valves look like. An abnormal study, depending upon the results, may suggest a need for lifestyle changes which could include aggressive diet changes, alteration of exercise program, need for supplement or medication changes, secondary referral to a specialist or sub-specialist or other additional, more aggressive testing.

BODY COMPOSITION ASSESSMENT

Specialized Testing

BODPOD BODY COMPOSITION ASSESSMENT

The BodPod® Body Composition Systemis oneofthe mostaccurateand reliable methods available for measuring body composition. This advanced, in-office assessment evaluates several key health metrics, including:

Body fat percentage

Lean muscle mass

Resting metabolic rate (the number of calories your body burns at rest)

Overall body composition

These measurements provide valuable insight into your body’s unique caloric needs, metabolic efficiency, and potential health risk factors. Over time, BodPod testing can also be repeated to track progress and measure improvements related to nutrition, exercise, and overall wellness goals. The BodPod test typically takes less than 30 minutes to complete if participants arrive prepared. You may either wear the appropriate attire under your street clothes or change at the facility prior to testing.

Preparation Guidelines Before Your Appointment

To ensure accurate results, please follow these preparation instructions carefully:

Do not eat, drink, or exercise for at least two (2) hours prior to testing.

Arrive dry, relaxed, and at normal body temperature.

Inform staff if you currently have or recently had a fever.

Do not arrive with wet or damp hair.

Avoid lotions, perfumes, oils, or scented products on the skin prior to testing.

Clothing Requirements

Compliance with clothing requirements is extremely important to ensure accurate test results. Minimal, form-fitting clothing must be worn.

Men

Form-fitting Speedo-style swimsuit or Lycra/Spandex compression shorts (single layer, no padding)

Women

Form-fitting Speedo-style swimsuit or Single-layer Lycra/Spandex compression shorts (no padding)

Sports or jog bra

A swim cap (provided) must be worn during testing to compress hair.

Deviations from clothing protocol may result in invalid test results.

Accessories and Personal Items Before testing, please remove:

Jewelry

Eyeglasses

Watches

Hair accessories

Any other metal items (including earrings and wedding bands)

Please inform the technician if you have any metal implants or medical devices in your body.

What to Expect During the Test

1.You will first be weighed on a highly accurate scale connected to the BodPod system.

2.You will then sit comfortably inside the BodPod chamber and breathe normally during the first portion of the test.

3.During the second portion, you may be asked to breathe into a tube while remaining seated and relaxed.

4.The BodPod will gently compress and decompress the air in the chamber as it measures body volume and density.

5.Your complete body composition results will be available immediately following the test, typically within your 30-minute appointment window.

Arrival

Please arrive at least 15 minutes prior to your scheduled appointment.

Bod Pod Testing

What is the focus of the BodPod and why is it unique? The CosMed BodPod is considered to be the “gold standard” in the measurement of body composition and is used by facilities like the military, the Olympic Training Center, Jewish Hospital, and the University of Colorado Medical Center. With this brief test, the client will have measured and documented their precise weight, percent lean body mass, percent body fat, resting metabolic rate and pulmonary capacity. These data provide a baseline or starting point to allow future comparison of body composition once the client begins any type of wellness program. This is especially important where the objective is to improve overall health and decrease the amount of body fat. Remember that the real goal of “weight loss” may not necessarily be related to loss of pounds, but rather a change towards a healthier body composition.

BodPod Testing

The BodPod test takes approximately 30 minutes to perform. It can be repeated as often as you like, based on the progress you are attempting to measure.

What information is given once the test is complete?

This study specifically evaluates the body’s composition as it relates to both ‘lean’ body mass and fat mass. While a certain amount of fat content is not only good but healthy, higher levels of body fat can be associated with a number of health issues including type II diabetes, cardiovascular disease, metabolic syndrome, lipid (cholesterol) abnormalities, joint deterioration and other problems. The BodPod most accurately and reproducibly measures the body’s fat content and metabolic rate allowing our clinicians (doctors, dietitians, nutritionists, personal trainers, etc.) to make the most beneficial recommendations on diet, exercise and lifestyle.

NATUROPATHIC CONSULTATION

Naturopathic Medicine

DEFINITION OF NATUROPATHIC MEDICINE

Naturopathic medicine isadistinct primary health care profession, emphasizing prevention, treatment, and optimal health through the use of therapeutic methods and substances that encourage individuals’ inherent self-healing process. The practice of naturopathic medicine includes modern and traditional, scientific, and empirical methods.

The following principles are the foundation of naturopathic medical practice:

The Healing Power of Nature: Naturopathic medicine recognizes an inherent self-heal- ing process in people that is ordered and intelligent. Naturopathic physicians act to identify and remove obstacles to healing and recovery, and to facilitate and augment this inherent self-healing process.

Identify and Treat the Causes: The naturopathic physician seeks to identify and remove the underlying causes of illness rather than to merely eliminate or suppress symptoms.

First, Do No Harm: Naturopathic physicians follow three (3) guidelines to avoid harming the patient:

Utilize methods and medicinal substances that minimize the risk of harmful side effects, using the least force necessary to diagnose and treat. Avoid, when possible, the harmful suppression of symptoms

Acknowledge, respect, and work with individuals’ self-healing process. Naturopathic physicians educate their patients and encourage selfresponsibility for health. They also recognize and employ the therapeutic potential of the doctor-patient relationship.

Naturopathic physicians treat each patient by taking into account individual physical, mental, emotional, genetic, environmental, social, and other factors. Since total health also includes spiritual health, naturopathic physicians encourage individuals to pursue their personal spiritual development. Naturopathic physicians emphasize the prevention of disease by assessing risk factors, heredity and susceptibility to disease, and by making appropriate interventions in partnership with their patients to prevent illness.

Naturopathic Medicine

Naturopathy, or Naturopathic Medicine, is a distinct, integrated system of primary health care offered by licensed physicians. It consists of the diagnosis, treatment, and prevention of human disorders by the therapeutic use of natural methods and materials. These might include Clinical Nutrition, Herbal Medicine, Hygiene, Homeopathy, Naturopathic Manipulation, or ancient medical systems like those of China or India.

Naturopathic Medicine in practice considers the fundamental components of health - biochemistry, biomechanics, and the emotional predisposition - in order to help restore the balance that we describe as good health. This philosophy empowers the individual to be responsible for the level of health they experience. Naturopathic Medicine offers safe, cost- effective solutions for many of our nation’s healthcare problems. Competence and respect for tradition, the scientific method, and innovation are hallmarks of a naturopathic medical practice.

The Philosophy of Naturopathic Medicine

Living things have an innate ability to heal themselves. Our vital force promotes self-cleansing, self-repair, and therefore self-healing. This process can be achieved by focusing on the immune, hormonal, nervous, and detoxification/elimination systems of the body. Once these systems are in balance, restored health is a probability.

Naturopathic doctors treat their patients holistically, taking into consideration the individual’s biochemistry, biomechanics, and emotional predispositions. The body’s self-healing ability can be better understood if one takes into account the fact that homeostasis, or biological balance, is the main characteristic of any healthy system.

A good example is fever. When the body is invaded by a pathogen (a substance capable of producing illness or disease), the body will usually respond by producing a fever to fight the invader. If the body is properly supported through nutrition and rest, the fever will “turn up” the immune system and permit the recovery of health.

Other examples are the immune system, hormonal system, nervous system, and detoxification / elimination pathways, which all work as a unit to ensure our survival. If given the proper support, care, and the chance to function freely without suppression, they can bring the system back to a state of balance or “ease” (as opposed to “dis-ease”).

There are no panaceas or magic bullets. Each individual has his or her own unique set of symptoms and reactions which will, in turn, dictate the approach the Naturopathic doctor takes to treat them. This is why each person seeking help from a Naturopathic doctor will receive an individualized treatment protocol. Naturopathic medicine is practiced either as a primary system of medical care, or as a complementary adjunct to conventional medical treatment.

The goal of Naturopathic Medicine is to develop optimal wellness for each patient, and to teach the principles of ideal health. Although Naturopathic doctors are educated and trained to treat acute and chronic disease, prevention is the ultimate goal. This is based on the Naturopathic philosophy of wellness enhancement -- not disease management.

Types of Treatment

Clinical Nutrition

The dynamic relationship between disease and nutrition is well known. Many conditions can be improved through changes in diet alone, and others respond well to proper sup- plementation of specific nutrients. In most cases of disease or wellness, nutritional coun- seling and support are a major component of Naturopathic treatments.

Botanical Medicine (Phytotherapy)

Botanical medicine, or phytotherapy, was a cornerstone of traditional medicine long before the development of synthetic pharmaceuticals. Most of today’s drugs were derived from medicinal plants. Modern scientific investigations have substan- tiated many of the early uses of medical plants and have increasingly found ways to use them in treating modern diseases. The World Health Organization has encouraged programs in herbal medicine, especially in developing countries, as a means of providing affordable primary health care and of creating agricultural markets for those economies. Herbs are characterized by their low toxicity and lack of accumulation in the body. When appropriately selected, botanical medicines offer powerful, safe, and effective approach to healing, with few side effects.

Homeopathy

Homeopathy is a holistic form of treatment that has been integrated into naturopathic medicine. Virtually all homeopathic medicines are produced from natural sources-plants, animals and minerals. The success of homeopathic treatment has been recognized in many countries around the world including France, Germany, India, Latin America, the United Kingdom, Australia, and North America. Traditional Chinese and herbal medicine are often confused with homeopathy, but in fact, they are all different systems of holistic

medicine. Homeopathy was standardized in 18th century Germany by Samuel Hahnemann, MD. This chemist and physician discovered that when quinine, an effective treatment for malaria, was taken by a healthy individual, it produced symptoms similar to those found in people stricken with malaria. This was noticed with other medicines, too. That is to say, he noticed that:

“Substances that are specific for certain illnesses, cure or aid the body because they actually cause similar symptoms to the disease process they are being employed to treat.”

This in turn stimulates the patient’s vital force to help resolve the disease. The true mechanism behind this phenomenon is as unknown today as it was then. This process is referred to as the Principle of Similars, which means “like cures like.” Put simply, a disease is cured with a substance that causes similar symptoms / disease in a healthy human being. It is important to note that homeopathy is not based on the same principle as immunization, which uses substances that cause the same disease, not similar symptoms. Immunization is based on isopathy -- giving a substance known to cause the exact disease in question. Also, immunization has an immunological basis to it; that is, the production of T-memory cells. The mechanism of action of homeopathy is unknown at this time. There are several models that try to explain it, but none are sufficient. In short, homeopathic medicines have no relationship to the disease in question, but rather the symptoms in question. The physician finds a substance that causes similar symptoms to that of the patient’s, physical or emotional. This therapy is nontoxic and can safely be used with pregnant women, infants, and children.

Lifestyle Counseling and Modification

The cornerstones of Naturopathic philosophy are prevention and responsibility for one’s own health. Naturopathic treatments often are based on assessing risk factors connected to the patient’s lifestyle, diet, and environment. Each of these factors is taken into consideration when developing a treatment plan with a client. The goal is to remove obstacles to the patient’s own state of optimal health.

Bioidentical Hormone Replacement Therapy

FREQUENTLY ASKED QUESTIONS

What Is A “Bioidentical” or “Bioequivalent” Hormone?

Not all hormones are created equally. Bioidentical, or Bioequivalent, are terms that describe the technical molecular structure of hormones being an exact copy of what your body makes. Your body recognizes the hormone, and the potential for negative side effects are much less. The alternative is a “synthetic” hormone that has been often greatly altered chemically and affects the body differently with a larger chance of side effects and disease.

What are the Different Types of Hormone Replacement Therapy (HRT)?

There are numerous Hormone Replacement Therapy (HRT) delivery methods – each has its pros and cons:

Creams and Gels – These deliver hormones through the skin. One pro is that the hormone bypasses the liver and goes straight into the body. One con is that the levels can be very inconsistent. Patches are a common route of HRT, with a patch placed on the skin to deliver hormones. The patch keeps levels consistent for around three to four days. The patch must be used twice weekly and can cause adhesive allergies.

Hormone Intramuscular Injection – One pro is the ability to adjust the dose frequently and the levels can in fact be kept consistent. One con is the need to inject multiple times a month. Oral forms of the hormones can also be compounded. One pro of an oral form is the high absorbability and the relative convenience of a daily pill. One con of oral forms is the tendency towards extreme variability in hormone levels.

Bioidentical Subcutaneous Hormone Pellets – This is a less common, although burgeoning way to deliver hormones in the body. A doctor implants small pellets under the skin that deliver the hormones. The hormones are constantly and consistently delivered into the body in a steady stream. This means there is no need to take a pill or remember a cream or patch. One con is that the procedure, however easy, is still a surgical procedure and has a few days of needing to care for the insertion site, with minimal exercise and avoidance of bathtubs and swimming pools.

How do I Know if I Have a Deficiency in My Sex Hormones?

Prior to your appointment, we will order very specific blood tests to provide an initial diagnosis and clinical direction for you. Also, there are many signs, symptoms, and health issues related to sex hormone imbalance.

How Will I be Monitored While on HRT?

Your doctor will do blood work and other tests to ensure your hormone levels are at the optimal range. You will likely have blood work done for your sex hormones two to three times a year, or more if your clinical situation calls for it. A doctor will closely monitor signs and symptoms with comprehensive questionnaires specific to the condition, allowing for ongoing measurement.

Does Bioidentical Hormone Replacement Therapy Cause Breast Cancer in Women?

No high-quality study has shown that bioidentical hormone replacement therapy (BHRT) causes breast cancer. Some research, such as the French Cohort study, suggests bioidentical progesterone may even lower risk compared to certain synthetic progestins. In November 2025, the FDA began removing broad “black box” warnings from menopausal hormone therapy products, reflecting updated evidence and a more nuanced understanding of risks, particularly for women starting therapy near menopause. Before starting BHRT, a qualified provider will review your medical history, risk factors, and goals to ensure therapy is safe and appropriate for you.

LABORATORY EVALUATION

Test Results

MAKING SENSE OF ADVANCED LABORATORY TEST RESULTS

Before you look at your results, please take a moment to review this guide. Test results can be concerning, especially if there are a lot of out-of-range numbers on the page. Remember, the purpose of the results is to gather facts and move forward, not berate yourself or be discouraged. You need to know your risk. You need to know how to improve your health. We are here to help you! Remember, lasting change doesn’t happen overnight, but you can make positive steps for your future! Our clinical team has personally devoted their lives to helping people live a higher quality of life, feel good, and be free from needing medical treatments whenever possible. We are confident that we can work together to help you create a healthier, happier life.

Most chronic diseases are caused by:

What we eat

How we sleep

Stress

How we use our physical body

What Really Causes Disease?

The Basics: Cholesterol Testing versus Advanced Lab Testing

Most individuals, and even MOST doctors, have never seen some of these labs before. We use these specific tests because they help predict your risk for future or chronic lifestyle-related conditions better than anything else.

Medical health providers make treatment decisions everyday with LIMITED INFORMATION. For instance, a traditional blood cholesterol or lipid test gives us very limited information about risk. DID YOU KNOW that 50% of people who die from a heart attack have NORMAL lipids?

What UNIQUE Information Does this Lab Give Me?

This special laboratory test was designed to give you MUCH MORE INFORMATION about your CURRENT AND FUTURE RISK for chronic diseases like high blood pressure, heart disease, stroke, diabetes, metabolic syndrome, and diseases of aging. The advanced laboratory test looks “INSIDE THE HOUSE” at the foundation. The advanced lab looks for the foundational drivers of chronic diseases. According to the most current scientific information, CHRONIC INFLAMMATION plays a major role in chronic diseases like diabetes and high blood pressure, heart disease and stroke, depression and Alzheimer’s.

What is Inflammation?

Inflammation is a chemical process that the body uses to protect and heal itself. The body’s security guard is called the immune system. The immune system is really just a group of cells that have a special job — the immune system cells produce chemicals that fight infection. The result of these immune system chemicals is called “inflammation.”

There are TWO kinds of inflammation or defense processes: Acute and Chronic

Acute inflammation is short term. You’ve seen this as a small cut or surgical scar heals over several weeks. The redness, heat, and discomfort are signs of inflammation. Over time, it all goes away. Chronic inflammation is a long-term, low-grade form of inflammation that occurs throughout the entire body. Chronic inflammation is one of the big causes of chronic diseases and obesity. In fact, virtually every chronic disease is linked to inflammation…even depression!

What is Oxidant Stress?

Oxidant Stress is a term that most people are not familiar with. Think of oxidant stress like “rusting” of metal. Rusting is a chemical process called oxidation. Salt and water cause metal to rust by “oxidizing” the metal. When your body is exposed to “oxidation,” your body tissues can stop functioning properly and a disease develops.

Inflammation Testing

hs-CRP stands for “highly sensitive C-Reactive Protein.”

CRP is a protein that is made by the liver. We think that the “job” of CRP is to help clean up after the body’s immune system fights an infection. hs-CRP is elevated when there is immune system activity going on. HbA1C is a percentage (%) measure of how much blood sugar your body has been exposed to over the past 3 months.

The HbA1C is converted into an average glucose (blood sugar) number. This number can help medical practitioners understand your health better.

Generally, if a CRP level is about 10, you probably had ACUTE (short-term) INFLAMMATION. Maybe you had a cold, flu, or some type of major stress in your body around the time that you had this test done. You want your hs-CRP level to be below 1.0. This may take time. hs-CRP levels that are in the 1.5 to 5.0 range tend to tell us that the body has CHRONIC INFLAMMATION. People with a constantly elevated hs-CRP level probably have increased risk for chronic diseases.

oxLDL is a type of LDL “low density lipoprotein cholesterol” that has been “oxidized.” Think of oxLDL as an indicatory of your risk for diseases like Metabolic Syndrome. oxLDL is prob- ably caused by POOR diet, chronic inflammation. An abnormal oxLDL is a good indication that YOU NEED TO GET PROCESSED FOOD, SUGARS, FLOURS, and all those white powders and sugary beverages OUT OF YOUR LIFE!

GOALS: If you have higher risk (yellow or red) labs,focus on changing your diet to see the numbers improve when you have your lab test repeated later!

Lipids Testing

The Lipids section has traditional lipid levels like cholesterol, LDL, HDL, triglycerides. The information is good, but it doesn’t tell the whole story.

The Advanced Lab test looks to find other risk factors for high blood pressure, metabolic syndrome, diabetes, and heart disease.

The Advanced Lab test tells you if the size of each lipid particle is LOW RISK or HIGHER RISK. The more out of range the numbers, the greater the total number of Risk Factors.

GOAL: Shoot for fewer RED numbers on the repeat test by deeply learning how to: change your diet, improve your stress, drink more water, reduce the processed foods!

LP-IR Scores

The LP-IR Score tells your risk for “Insulin Resistance.” Insulin Resistance is when your body cannot regulate the blood sugar well. Insulin Resistance occurs when your body has CHRONIC INFLAMMATION (hs-CRP) or OXIDANT STRESS (oxLDL). If your LP-IR Score Risk is high, it is another indication that you are at risk for diabetes, heart disease, high blood pressure, and chronic disease.

GOAL: Add exercise little by little. Exercise helps the body regulate its blood sugars! And, as you now know, you should reduce your processed foods, sweetened beverages, sugars, and flour intake. (These are the PRIMARY DRIVERS OF CHRONIC DISEASE!)

Metabolic Blood Testing

HbA1C is a Percentage (%) measure of how much blood sugar your body has been exposed to over the past 3 months. The HbA1C is converted into an average glucose (blood sugar) number. This number can help medical practitioners understand your health better.

Basic Facts About Biometrics

Biometrics means “MEASURES OF THE BODY.”

Body Mass Index (BMI) is a calculation used in research and gives you a sense of the risk of your body weight based on your height. Obviously, taller people will carry more weight. Elevated BMI is a risk factor for chronic diseases.

Blood Pressure is a measure of how flexible your blood vessels are. We want flexible blood vessels! Ideally, you want your blood pressure below 120 / 80.

Body fat (if measured) and waist circumference are also measures that you can follow over time, without doing blood tests, that will help you know you are making progress.

KNOW THIS: Your waist circumference (measured at the belly button level) is probably the BEST measure of progress. It’s not all about the numbers on the bathroom scale. As you reduce your inflammation, your body fat and waist circumference will gradually reduce as well!

GOAL: Aim for gradual improvements in BMI, blood pressure, body fat, and waist circumference over the coming years. Yes, years. If these are normal, great. Watch them because these can creep up on you and can be the first sign of increased risk.

Out of range means that you have higher risk results. Use these markers to MEASURE YOUR PROGRESS OVER TIME and compare to the Advanced Lab results at the end of this program. As you continue with visits you can watch these lab results over the next 24 to 36 months.

• Eat: Whole food, natural food, and lots of antioxidant rich veggies.

YOU CAN START YOUR CHANGE NOW!

• Avoid: Processed foods, especially sugar, flour, fructose, and bottled oils.

• Cooking at high heat damages food and increases the oxidant stress the food puts on your body. Don’t char, grill, broil, or super-heat your meats.

Fitness

Eliminate the noise: ditch the TV, the “News,” the newspaper. Someone else will tell you the bad news. Listen to uplifting music or take some time to be quiet! Never put bad news in your head first thing in the morning!

Stress Sleep

Sleep more than 7 hours per night. Sleep is not optional, not a luxury, and not something your body can live without!

Move your body. Avoid sitting as much as possible. Stretch and deep breath all the time. Activate your large muscles by deep bending. Take one minute at least 3 times a day to breathe and stretch!

General Testing

FREQUENTLY ASKED QUESTIONS

If testing results are out of range, how does it affect short- and long-term health? Simply finding that certain results are ‘out of range’ may or may not raise a significant concern. The goal of any Strata Med (Strata) protocol is to look at all of the tests, laboratory, and physical examination results as an overall lens into the client’s general health and wellness. It then becomes the job of the clinician(s) to determine on an individual basis what these results signify in regard to the client.

What health risk(s) / disease(s) are linked to out-of-range numbers?

Integrative physician’s lab values typically look at optimizing your health and reducing risk factors. Traditional physician’s lab value normal ranges are used typically to diagnose disease. Both are useful for treatment. Also, bear in mind that there are different standards for different types of physicians. Traditional physicians will have one set of acceptable values, while integrative physicians tend to have a more stringent parameter of acceptable ranges. The team at the International Health & Wellness Center will work with you to try to optimize your numbers.

When should someone seek another specialist (if ever)?

This is an important part of the individualized approach to program development. Strata’s goal is to provide supplemental and complementary information to allow each client to achieve the best results possible toward a goal of ‘optimal health.’ While our experts are eclectic in their training and capabilities, there will be times when a referral to an outside specialist (traditional medical doctor, physical therapist, acupuncturist, etc.) is indicated. There are no hard and fast rules dictating when a referral to a specialist is indicated and this will be determined on an individual basis at the discretion of the client and the practitioner.

INTRAVENOUS (IV)

IV Therapy

IV therapy, also known as intravenous therapy, is a medical treatment that involves administer- ing fluids, medications, and nutrients directly into the veins. This method offers a range of benefits and has gained popularity in recent years. Below are key advantages of IV therapy:

IV therapy allows substances to bypass the digestive system and be delivered directly into the bloodstream. This results in faster and more efficient absorption compared to oral medication or supplements. This is especially beneficial for individuals who have impaired digestive function or difficulty absorbing nutrients through the gastrointestinal tract.

IV therapy is an effective way to replenish hydration levels and correct electrolyte imbalances. IV therapy can provide a wide range of nutrients such as vitamins, minerals, antioxidants, and amino acids, tailored to meet individual needs. These nutrients can be delivered in a higher concentration compared to oral supplementation, supporting optimal cellular function and overall well-being.

IV therapy can be customized to address specific health concerns or conditions such as reducing inflammation, boost immune function or support detoxification processes. IV treatments can also be utilized for general wellness purposes, offering an energy boost, improving skin health or aid in stress reduction. The ability to directly target the bloodstream allows for precise dosing and immediate effects, making IV therapy a valuable tool for both acute and chronic conditions.

NAD+ IV Therapy

During the procedure, a healthcare professional will insert a cannula into a person’s vein. They can then attach a tube with an IV bag containing fluids, which then drip down the tube directly into the vein. It is important to note that while IV therapy offers many benefits, it should be administered by trained healthcare professionals in appropriate clinical settings. Individual needs and medical history should be considered to determine the most suitable IV therapy approach. The fluids or nutrition in IV therapies are specific to each person requiring the treatment.

We are excited to announce that we are offering NAD+ (Nicotinamideadenine dinucleotide) IV therapy. NAD+ is a coenzyme naturally found in every cell in every cell in the body and is responsible for converting energy from food into cellular energy, ensuring proper cellular function, protecting our DNA as we age and maintaining healthy metabolism. As we age or with chronic illness, NAD+ levels decrease with no natural reproduction in the body. NAD+ IV therapy is an effective route to restore the levels of this coenzyme, delivering directly to the cells. Studies have shown that NAD+ can slow down the aging process, improve anxiety and depression symptoms, improve brain fog and mental clarity and much more!

CHIROPRACTIC CARE

Chiropractic Care

Chiropractic Medicine

Chiropractic care is a healthcare discipline that focuses on the diagnosis and treatment of musculoskeletal injuries, disorders, and dysfunction. Chiropractic care is used to treat muscle, liga- ment, and joint complaints.

Chiropractors use manual techniques, such as spinal manipulation or mobilization, to adjust the spine and other joints in the body in order to relieve pain, improve mobility, and restore proper biomechanics.

Chiropractors may also use other non-invasive therapies, such as rehabilitation exercises, soft-tissue therapies, nutritional counseling, to support their patients' health and well-being. Chiropractic care is often sought out by people who suffer from back pain, neck pain, headaches, and other musculoskeletal injuries. Once out of pain and function restored many people will rely on wellness or maintenance care to reduce the likelihood of flare-ups or chronic pain.

Benefits:

Decrease overall pain

Restore range of motion

Improved joint function

Decrease muscle tension

Chiropractic Sports Medicine

“Everyone is an athlete. The only difference is, some of us are in training and some are not.”

- George Sheehan.

Sports Chiropractic is a specialty of chiropractic. This involves the treatment and prevention of sport or exercise-related musculoskeletal injuries. Whether you are a recreational athlete, weekend warrior, outdoor enthusiast, or are a competitive athlete you will likely experience acute activity-related injuries. With a thorough clinical assessment and diagnosis you will receive research-based return to play rehabilitation protocol which will consist of manual therapies and modalities to help alleviate pain and accelerate tissue healing time in conjunction with rehabilitation exercises to restore proper biomechanics and strength. Without proper rehabilitation you will increase your likelihood of flare-ups, re-injury, decreased performance and chronic pain. Sports Chiropractors receive advanced post-education in sports medicine and are certified through the American Chiropractic Board of Sports Physicians.

Benefits

Faster recovery from injuries

Wider range of treatment modalities

Sport specific treatment and preventative exercises

Expertise in high-performance

Guidance on athletic training and sports nutrition

Neuro-Chiropractic Medicine

The Method of Proprioceptive-Deep Tendon Reflex (P-DTR)

In order to perceive the status of external and internal environment (external for the brain), the central nervous system (CNS) uses various types of sensitive sensors, the purpose of which is to convert some properties of environment into the standard electrical signals or impulses. The charge frequency of these signals is proportional to the strength of an irritant and does not code the quality of the irritant itself. Each type of information is detected by specific nerve endings and, transformed into a signal, is carried to the CNS through specific pathways.

Each receptor is adapted to detecting mechanical, chemical, nociceptive (painful) or thermal stimuli. The activation of receptors results in nervous impulses (sensory transduction, e.g., trans- formation of a signal), and this input sensory information is then conveyed via fiber of cranial or spinal nerves to their respective relay nuclei in the central nervous system. The sensory infor- mation is processed further via pathways to the cerebral cortex, or cerebellum. It may also relay to other parts of the CNS where it would elicit a reflex response or get involved into a pattern- generating activity. Schematically, the nervous system activity may be seen, on the other hand, as the incessantly incoming information transformed by receptors into a specific signal and characterizing external and internal environment, and on the other, as the non-stop brain signals

which, in unison with each other, control the effectors – muscles, glands and all systems responsible for managing the internal environment – as well as the process of adjustment and adaptation of the body under the ever-changing conditions of the external environment. The nervous system analyzers separate the perceived information into the basic constituents in order to synthesize later on more complex identifiers of signs and situations and ultimately a behavioral reaction (the body position, centering, dynamic activity, etc.). If the input information is correct and reaches the target area of the CNS, the body is characterized by optimal statics, correct dynamics and adequate behavior responses. A person with such CNS is considered healthy on physiological, emotional and mental levels. Each functional system of his body works perfectly. His brain receives the optimal information from environment and the body - from receptors. What will happen if a receptor distorts the input information? Since the body is a system of functional correlations, the response from the nervous system, in this case, will be incorrect (distorted) which will lead to dysfunction. Disease (dysfunction) is a wrong interpretation and therefore, an impaired capability of the CNS to adapt to the external and internal factors (physiological, ecological, emotional, etc.) on account of the aberrant input information. P-DTR clearly shows and explains where the aberration has occurred while the information was being transferred and provides the structured method for fixing the problem.

What is a ‘Functional Condition’?

To understand the concept, we may compare our body with a computer. A computer has “hardware” — a motherboard, processor, video card — while “software” represents other programs. Programs are a set of various commands sent to the processors in order to have it function, interpret and manipulate the data for performing the desired activity. Like a computer, the human body has “hardware” — bones, ligaments, vessels. If we have a pathological condition, for example, a bone fracture, stroke, malignant tumor, or arthrosis of knee or hip, etc., it means that our hardware (physical structure) has a problem and requires a correcting surgery, replacement or that there might be no cure at all. Functional condition of the body is similar to

a “software problem” — it is just an informational problem, the problem of incorrect arrangement or interpretation of the data, con- flicts between programs or wrong sequence of commands. The computer software can have a conflict among its programs- “bugs” and “viruses.” 98% of problems in a computer come from its software. This analogy shows that the same processes occur in the CNS of a human. If the information from the receptors is wrong, because of their dysfunction, the interpretation and response of the brain will be also incorrect and produce all kinds of dysfunctions, such as pain, limited range of motion, organ disturbance, and any kind of symptoms related to malfunction of the autonomic system. P-DTR works only with the functional conditions of the human body.

Source: Proprioceptive-Deep Tendon Reflex; Dr. Jose Palomar

ACUPUNCTURE ASSESSMENT

Acupuncture

The human body has a bio-energy circulation system similar to the blood circulation system. Vital life force energy flows along 12 main meridians, or channels. These are symmetrical on each side of the body; each pair being related to a specific organ. Each meridian works with the other meridians in the body but also has a specific function. The acupuncturist carefully places needles in very specific acupoints to unblock stagnated energy in the meridian pathways and to bring the body, emotions and mind into a state of balance by correcting imbalances in the organ systems. Acupuncture is known to have a regulating and balancing effect on all systems of the body, making acupuncture one of the few holistic medical systems and effective in treating most health conditions.

Did you know that everyone can benefit from acupuncture? You do not even need to have health issues to receive benefits. Ancient Chinese tongue and pulse diagnostic techniques can reveal energetic imbalances in your body/mind up to 10 years before you notice any symptoms, so if you feel healthy now – acupuncture can help keep you that way!

Prevention and health maintenance are at the core of Chinese Medicine. Acupuncture treatments are based on correcting underlying causes of health issues (present or future) rather than mere symptom relief; this sets acupuncture apart from other disciplines that are focused solely on symptom relief or on the treatment of disease. People who receive acupuncture on a regular basis (monthly) enjoy increased energy levels, a stronger immune system, improved sleep, decreased stress and tension, pain reduction, better digestion and elimination, along with a greater sense of overall health and well-being. If you wish you would have started acupuncture earlier in your life, be encouraged that it is never too late to start.

Acupuncture is a key component of a healthy lifestyle. People of all ages can benefit from the life-changing effects of acupuncture and Chinese herbal formulas (which work well in combination with acupuncture). Do you have the oil changed regularly in your vehicle? Regular acupuncture treatments are just as necessary for your body as an oil change is for your car if your goals are to maintain health, prevent disease, and experience healing of current health issues.

Acupuncture is a journey of improved health...an improved you. View acupuncture as part of a healthy lifestyle; it is not something to try once and expect lasting changes. The effects of acupuncture are cumulative, such that each treatment builds on the previous one to bring your body, mind and emotions closer to a balanced state of health. Many people are surprised to discover that acupuncture is profoundly relaxing and you can enjoy the benefits of feeling relaxed right away; many other

things are happening at the deepest levels in your body during a treatment that you may not feel, but, just know that your first acupuncture treatment awakens every system in your body and mind.

To continue your journey to better health, it is extremely important to have an acupuncture treatment at least once per week for 3-4 weeks. As you notice improvements in your health, treatments can shift to every other week, and every three weeks until you are at the point of feeling well with a monthly acupuncture treatment. Each meridian works with the other meridians in the body but also has a specific function. The acupuncturist manipulates the needles to unblock the meridian pathways.

LEADERSHIP COACHING AND BEHAVIORAL HEALTH

Leadership Coaching

WHAT ARE LEADERSHIP COACHING SERVICES?

Leadership coaching can assist leaders of an organization to improve how they think, act, and lead others around them. Leadership coaching involves a trained coach who works with a leader to strengthen skills, increase self-awareness, and achieve specific personal or organizational goals. It often includes a series of interand intrapersonal assessments to examine leadership and communication styles, evaluations from colleagues, and personal growth opportunities.

Leadership coaching often focuses on key areas of personal leadership, including self-awareness, communication, decision-making, emotional intelligence, managing and motivating teams, leading change and managing complexity, and executive presence and confidence. Leadership coaching is not clinical and is not considered therapy, consulting, or mentoring. Rather, it is a one-on-one development process with a certified coach identifying patterns and opportunities for personal growth.

Executive-level leadership coaching is specifically tailored for senior leaders who are navigating high- stakes roles and complex organizational environments. It is designed to enhance effectiveness, expand leadership capacity, and support leaders in leading with clarity, confidence, and with strategic impact. Through a confidential, one-on-one partnership, an experienced, credentialed coach works with leaders to deepen selfawareness, sharpen leadership capabilities, and advance clearly defined individual and organizational goals. The coaching process will integrate validated leadership and interpersonal assessments, 360-degree feedback, and structured reflection to illuminate leadership patterns, communication styles, and growth opportunities. Outcomes include enhancing both personal effectiveness and organizational impact. Leadership coaching is a highly individualized developmental process designed to identify patterns, challenge assumptions and support sustained behavior change and is distinct from therapy, consulting, or mentoring.

Behavioral Health

WHAT ARE BEHAVIORAL HEALTH SERVICES?

Behavioral health refers to the branch of healthcare that focuses on the connection between a person's behaviors and their overall well-being, including their mental and emotional health. It encompasses the study, diagnosis, and treatment of various mental health disorders, as well as the promotion of overall well-being. Behavioral health takes into consideration how behaviors, thoughts, and emotions can impact a person's

mental health. It recognizes that mental health is influenced by a range of factors, including genetics, environment, social interactions, and lifestyle choices.

Professionals in behavioral health utilize various approaches such as therapy, counseling, medication, and lifestyle interventions to help individuals manage and overcome mental health issues. The field of behavioral health covers a wide range of conditions, including but not limited to anxiety disorders, mood disorders (such as depression and bipolar disorder), eating disorders, addiction, personality disorders, trauma-related disorders, and developmental disorders. It aims to provide support and treatment to individuals experiencing psychological distress and to enhance their overall quality of life.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA) one in five adults in the U.S. have a clinically significant mental health or substance use disorder. Furthermore, the prevalence and severity of mental health conditions among children and teens has increased sharply. Yet, many people fail to receive treatment due in part to the long-standing shortage of behavioral health providers.

A potential solution for closing this gap, particularly for those with low- to moderate- conditions, is Behavioral Health Integration (BHI), according to a 2020 RAND study conducted in collaboration with the AMA

Behavioral Health Integration (BHI) is the result of primary care teams (or teams in other care settings) and behavioral clinicians working together with patients to provide patient-centered care using a systematic approach. Different approaches or models may be taken to integrate behavioral health into primary care (such as family practice, internal medicine, pediatrics, obstetrics and gynecology) or other specialty care (such as cardiology or gastroenterology).

According to the Behavioral Health Integration Compendium, which serves as a tool to learn about effectively BHI implementation, integrating medical and behavioral health care services helps promote more accessible and equitable treatment of patients’ mental and physical health needs while reducing the stigma associated with behavioral health treatment. BHI is also essential to advancing job satisfaction and overall improved quality of life for physicians and the broader care team as they report feeling less burnout knowing they can more fully care for their patients’ most pressing needs.

Additional benefits may include:

• Promoting whole-person care

• Closing treatment gaps;

• Enhancing greater access to long-term monitoring and services;

• Reducing risk of self-harm;

• Increasing positive health outcomes;

• Improving patient satisfaction and convenience; and

• Promoting long-term, cost-effective value for practices.

By bringing together medical and behavioral health services, the primary care team is better positioned to not only address the comprehensive needs of the patient but evolve their efforts as patient and workflow needs shift and change.

FITNESS ASSESSMENT

Fitness & Physical Activity

WHAT TYPE OF EXERCISE IS RIGHT FOR YOU?

Have you ever felt overwhelmed or confused about what is the best type of exercise for you? The majority of us know (or have been told) that exercise is important and good for our health; however, the ubiquitous nature of exercise “research” and fitness trends can often times be misleading. According to the CDC, nearly 80% of adults do not meet the recommended guidelines for physical activity in the United States. Furthermore, it is expected that the percentage of individuals who are unaware of the guidelines and/or what the different types of physical activ- ities are expected to be much higher. The U.S. government recommends adults get at least 150 minutes (2.5 hours) of moderate-intensity aerobic exercise each week or 75 minutes (1.15 hours) of vigorous-intensity activity, or a combination of both. Adults are recommended to also engage in muscle-strengthening activities like lifting weights or exercises such as push-ups at least two times a week. Now you are in the know! Several individuals present to Strata Med (Strata) wondering what exercise program will help generate the best results in the least amount of time. As with most aspects of health, this will be different for everyone. Therefore, the talented team of practitioners at Strata utilize a customized, educational, and holistic approach to health and wellness. This unique and integrated wellness experience is intended to help answer your questions and facilitate a sustainable path to optimal performance. The following physical activity information will help inform you on the four main types of physical activity (cardiovascular, strength, high intensity interval training and balance/flexibility) and the aspects discussed as you collaborate with the Strata Med (Strata) team to create a plan to help you reach your highest potential. Thank you for taking part in this program and we look forward to working with you.

Cardiovascular/ Endurance Training

Chances are you are familiar (and somewhat comfortable) with cardiovascular physical activity (cardio). Whether it is walking, running from meeting to meeting, scheduled aerobic classes, yard work, etc., it is probable that you have recently engaged some level of cardiovascular physical activity. Cardiovascular physical activity or endurance training is defined by the American College of Sports

Medicine (ACSM) as any sport of activity that works large groups of muscles, continually maintained to increase your heart rate and increase oxygen consumption to the body. This type of physical activity is reliant on oxygen, aerobics, to generate energy.

Benefits of Cardiovascular Exercise

Increase oxygen supply to the body and brain

Strengthens and increases the efficiency of the cardiovascular system: heart, lungs, veins, arteries…

Reduce blood glucose

Reduce stress

Improve sleep

With increased intensity and time, fat is utilized as a main fuel source-resulting in weight loss

Strength / Resistance Training

Examples of Cardiovascular Exercise

Walking (30+ min)

Running (30+ min) Biking (30+ min)

Swimming (30+ min)

Racquetball (30+ min)

Household chores (30 min+ mopping, vacuuming, walking up and down stairs)

Strength / resistance training, like cardiovascular exercise, has several health benefits. Strength / Resistance Training is defined as exercising a muscle or muscle group against an external force such as: weights; exercise machines; resistance bands, and objects. Oftentimes, strength/resistance training can be intimidating without proper training or instruction. In contrast to cardio, strength training utilizes glucose as the main source of energy without the use of oxygen, anaerobic. In general, strength training is done in bursts until fatigue.

Benefits of Strength / Resistance

Increase strength

Larger muscles, burn more energy throughout the day-facilitating weight loss.

Muscle strength helps to support joints and proper posture to reduce pain

Increases bone density through weight bearing physical activity

Increases ability to perform activities of daily living

Increase strength

Intensity Interval Training (HIIT)

Examples of Strength / Resistance

Leg Press machine

Chest Press

Bicep dumbbell curls

Bodyweight squats

Weighted Lunges

Leg Press machine

Many individuals identify time as a major barrier keeping them from being regularly physically active. High Intensity Interval Training (HIIT) is a cardiorespiratory training technique which incorporates short intervals of speed and/or resistance followed by a recovery period. These repeated, alternating intervals provide both cardiovascular and strength benefits in a short amount of time (approx. 20- 30 min). . . deal for busy individuals looking to achieve optimal physical perfor- mance. HIIT is versatile and can be done doing the activity you enjoy the most: walking; running; biking; rowing; swimming; yoga; Pilates; household chores; playing with (grand)children, etc.

High Intensity

Reduced Time

Reduce Blood Glucose

Burn Fat

Increased Energy Throughout the Day

Examples of a HIIT Workout

Stamina Time

5 minutes

1 minute

2 minutes

1 minute

2 minutes

1 minute

2 minutes

1 minute

5 minutes Interval

22 minutes total time (4 min total speed)

Balance and Flexibility are often overlooked elements of physical health; however, without these aspects of fitness, individuals are less likely to be able to perform the activities they enjoy. As we age, muscles become imbalanced, stability and balance decreases while joint mobility and range of motion is reduced. The impact of the body’s natural aging tendencies can increase one’s risk for injury. Thus, the integration of balance and flexibility into an exercise program is key.

Benefits of Strength / Resistance

Increase stabilization

Reduce fall risk

Increase joint mobility

Improve your golf swing

Examples of Strength / Resistance

Yoga

Stretching

Bosu ball exercises

Stability ball exercises

Our team at the Strata will help develop an individualized program to help blunt the effects of natural wear and tear which occurs in the body as we age. We can help tailor the types of exercise to the activities you enjoy doing to make this an effective and sustainable form of regular physical activity.

NUTRITIONAL ASSESSMENT

Eating for Executives

How do you feel today? For too many Americans, unhealthy choices have left them without the physical or mental energy to achieve their best every day. Chances are you have a BIG life. A BIG job to do. A family, friends…big goals and big ideas. You have a mission in this life. Are you going to let less than perfect health stand in your way?

In this document, I will give you an overview of where to start to change the most basic of all health issues –nutrition. Every molecule, every cell, every bit of our being is impacted by what we eat. Food is the medicine we need. Food can heal. It is one of the most powerful drugs on the planet. This is one of the biggest discoveries of the 20th century. It can improve the expression of genes, balance hormones, and optimize every operating system in the body. It can cure many chronic diseases.

It is estimated that….

50% of what ails us is driven by lifestyle; 20% is a result of genetics; 20% is environmental; AND 10% may be due to access to healthcare.

The food we eat contains information, messages and instructions about how the body should operate. Real, whole food is the key to better health. Unfortunately, real, whole food has taken a back seat to processed food – food created in factories to look like real food, taste like real food, cook faster, be eaten faster, obtained easily and cheaply. The first convenience foods were a novelty. For the first time, families in the 1950’s could open box and have a complete turkey dinner reheated in a little tin pan in about 15 minutes. From that small beginning the industry has exploded - convenience has overtaken our food supply and has led to the demise of real food. And along with the demise of real food has come the ever-growing statistics…. heart disease, diabetes, high blood pressure, irritable bowel, depression and obesity to name a few. Many of us are confused about food. There are so many messages surrounding the food we eat. Should we eat more protein, fewer carbs, go gluten free, eat food cooked, raw, organic, and eliminate milk? Eating is not a one-size fits all proposition. And while some of these messages are helpful for some, they can be harmful for others. What do you really know about food? Most people know what they like and what they don’t like. This overview is not meant to dictate your food choices. . . we do want to share some basics with you to get you started on a better personal path toward making choices that are best for you and your life.

The Principle of Nutrigenomics

Today’s science is showing us that food does so much more than just taste good. Food provides an instruction list – telling every cell in our body the details of how to grow, regenerate, survive and thrive . Unfortunately, we have been overlooking this important cure for what ails us. Instead, many today take the easy road. We don’t think too much about disease because we can take a pill to solve the problem. . . right? We have a pill for every problem. The pharmaceutical industry collects billions every year catering to the “quick fix” that many are looking for:

Blood Pressure (Lisinopril)

Blood Sugar (Glucophage)

Cholesterol (Lipitor)

Triglycerides (Lopid)

Homocysteine (Folic acid)

Uric Acid (Zyloprim)

Body Fat (Orlistat)

Headaches (Darvocet)

Body Aches (Advil)

Depression (Prozac)

Indigestion (Prilosec)

Constipation (Metamucil)

Diarrhea (Lomotil)

New drugs are continually introduced in an attempt to lessen the effects of our nation’s self-destructive eating behaviors. There are literally thousands of drugs on the market that are meant to solve our health problems but often, in the end, create more. Drugs have side-effects and don’t always cure the problem in the best way. If we truly want to improve our health, we need to remove the cause not just mask the problem with drugs. Enter the new ground-breaking science known as “nutrigenomics.” Nutrigenomics refers to the relationship between the nutrients in food and our genetics. According to this new science, our genetics do not always determine our destiny. While some of our genetic predisposition is unchangeable (sex, hair color, eye color) the genetics that contribute to our disease risk may be changed or at least influenced by our lifestyle habits.

More than 95% of chronic illness is not related to your genes but to what those genes are exposed to in your lifetime. In other words, the sum of everything you eat, breathe, drink, think and feel, plus the toxins in our environment and even the bil- lions of bacteria in your gut can change the way your genes express themselves. The environment “washing over” your genes determine what the future holds.

The good news? You can have some degree of control over that expression by choosing foods that expose your genes to nutrients that are helpful rather than harmful. So, as you consider the potential for change in your health, think beyond the messages about food we hear every day. . . think instead — what would my genes think about this? Would they prefer a greasy slice of pizza or a big bowl of greens topped with a lovely piece of salmon? A processed, packaged cookie or a big bowl of fresh berries? Your choices mean everything to your future health. We hope to teach you to nourish your body rather than just feed it.

What is inflammation? Inflammation is the body’s natural response to an injury or threat. When you cut your finger or burn your hand, the skin becomes red, swollen, tender to the touch and sometimes the area feels warm. Your body delivers more blood and nourishment to the site for nourishment and repair. This physical reaction is your body’s natural healing response and is considered “pro-inflammatory.” This initial physical response is followed up by what is known as the “anti-inflammatory” response which triggers a series of events that are necessary for cellular repair and regeneration. When this process happens externally you can see it. When the inflammation process happens internally it is much less noticeable. Chronic, low level internal inflammation is often silent and goes unnoticed until it makes itself known through the symptoms of illness and disease. A balance between the pro-inflammatory and anti-inflammatory processes is necessary to stay healthy and ward off the common diseases we are seeing more and more of today. A healthy pro-inflammation system reaction helps you heal and prevent infection. An overactive anti-inflammatory system reaction that can’t turn itself off promotes allergies, autoimmunity and over time – chronic disease. If chronic internal inflammation continues, it can trigger the production of several harmful substances such as “tumor necrosis factor,” “interleukins,” “eicosanoids,” “advanced glycation end products,” and “C-reactive protein,” to name just a few. Sound like mumbo-jumbo? The good news is – food can counteract the manufacture of these harmful disease promoting inflammation by-product.

Studying the impact of inflammation on health is a relatively new area of research. We now know that chronic inflammation is at the root of many different types of illness and disease – diseases such as heart disease, diabetes, colitis and irritable bowel syndrome, rheumatoid arthritis, and Alzheimer’s disease. One of the most recent areas of interest is cancer prevention. Inflammation can increase cell proliferation and malignant transformation that happens with cancer formation.

Fortunately, the foods we eat can have an impact on inflammation in the body. The average American diet promotes inflammation. It promotes the wrong kinds of fats, the wrong kinds of carbohydrates and too few protective phytonutrients and antioxidants found in fruits, vegetables, herbs and spices.

Real food has the power to help you be the most vibrant, energetic, and healthy self. When you nourish your body with real food, not only will you feel better, think more clearly and enhance your brain power but you will have better control over your weight and can start to reverse the effects of chronic illness. What Are We Biologically Designed to Eat? Certainly not Big Macs with extra cheese and bacon washed down with a super Big Gulp! It may taste good, but does little to promote healthy genet- ics, blood flow or nutrition. Let’s take a look at what we know today about the science of nutrition in 6 Change Steps:

Change Tip # 1 - Improve Your Nutrient Density

Food supplies us with both nutrients and calories (energy). All of our calories come from 3 elements –carbohydrates, proteins and fats. Nutrients are derived from non-caloric food factors which are critical to health. “Nutrient Density” is defined as the number of nutrients divided by the number of calories in a particular food. To improve your nutrient density, you want to choose foods that will give you the most nutrients for the fewest calories. Often, I am asked the question “what are the healthiest foods to eat?” Eating large quantities of high nutrient dense foods is the secret to optimal health and permanent weight control. No food is really “off limits” but the goal is to eat more and more nutrient dense foods and fewer and fewer low nutrient dense foods. Here’s a quick quiz. Take a look at the foods listed below. Rank them in order from 1 to 12, starting with the most nutrient dense to the least nutrient dense. Remember our definition – the most nutrients for the fewest calories.

Salmon

Olive Oil

Roast Chicken

White Potatoes

Kale

Non-Fat Milk

Walnuts

Bok Choy

Fresh Ground Beef Blueberries

Tofu

Iceberg Lettuce

How did you do? Take a look at the chart to check out your answers:

Surprised? Many of the rankings on this list throw old notions about healthy food out the window. For some, this nutrient density approach to choosing food will be a difficult way to put meals together. If you were to try to summarize this chart, what would you see??

Vegetables and fruits score highest on the nutrient density scale. And if you think about it, they are the lowest in calories and the highest in phytonutrients, antioxidants, fiber, vitamins and minerals. The mid scores tend to be foods that are a bit more starchy – beans and whole grains.

Nuts score a little lower because they are high in calories.

Lean meats come in next again because of their calorie to nutrient ratio.

Junk foods fall to the bottom of the list.

Tips to Try Now

1. Practice filling half of your plate with fruits and vegetables.

2. Replace the cheese on your salad with flax seeds, chia seeds, pumpkin seeds, sunflower seeds or nuts.

3. Enjoy a serving of beans each day. They are very high in resistant starch (a soluble fiber) which helps to lower cholesterol. They also contain a variety of healthful vitamins, minerals and plant protein.

4. Enjoy a green salad daily. Greens provide antioxidants and folate that protect against heart disease and cancer. They are also a good source of natural nitrates which convert to nitric oxide in the body. Nitric oxide is a powerful vasodilator promoting the smooth flow of blood through the body.

5. Pack a piece of fruit. Fruit makes a great snack and is naturally low in calories.

6. Try a new whole grain such as quinoa, barley, bulgar or teff. Go organic if possible. Especially for the “dirty dozen” fruits and vegetables that contain the most pesticides. They include apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumbers, blueberries and potatoes.

Change Tip #2 - Get An Oil Change

The type of fat we eat has a strong impact on health. The fats in food are made up of fatty acids – some of these are essential (must be obtained from food) and some are non-essential (we produce them internally).

Two important essential fatty acids are Omega-3 and Omega-6 fatty acids. Omega-3 fatty acids are the building blocks of our hormones, control blood clotting and cell growth, help control immune function and are an important component of cell membranes – especially in the brain. Omega-6 fatty acids perform some of the same functions but in a very different way. Omega 6’s tend to increase inflammation, blood clotting and cell proliferation. All of these functions are necessary but they require the correct balance. Inflammation is driven by an Omega-6 by-product call “eicosanoids”. The more eicosanoids – the more inflammation. The typical American diet is weighted much too heavily with Omega-6 fatty acids in the form of refined oils, snack foods, cookies, crackers and sweets made with cheap vegetable oils. A recent study cited that Americans get approximately 20% of their calories from soybean oil – an oil rich in Omega-6 fatty acids and found in many processed foods.

Cholesterol and Fat

The cells in your body use fat as an energy source and need cholesterol as a component of their membranes. Because fat is not soluble in the watery environment of the bloodstream, the liver wraps the fats and cholesterol in a layer of proteins to transport them through the blood. There are 3 main types of these protein wrapped packages, which are called lipoproteins. You are probably familiar with at least 2 of these lipoprotein packages:

High Density Lipoprotein or HDL cholesterol (recommended level - >40 mg/dL for men and > 50 mg/dL for women)

The cholesterol in HDL is referred to as “good” or “healthy” cholesterol. As it travels through the bloodstream, HDL helps reduce the buildup of plaques by removing cholesterol from the walls of arteries and returning it to the liver for disposal.

Low Density Lipoprotein or LDL cholesterol (recommended level = <100 mg/dL)

The cholesterol in LDL is often referred to as “bad” or “lousy” cholesterol because it can lead to the formation of plaques (deposits of fat, fibrous tissue and calcium) that can limit blood flow by narrowing arteries throughout the body. The formation of a blood clot on a plaque can halt blood flow altogether, leading to a heart attack or stroke.

• Very Low-Density Lipoprotein or VLDL cholesterol (no recommended level but as low as possible)

Diets high in saturated fats can increase levels of LDL cholesterol, while diets low in saturated fats and high in fiber can reduce LDL levels. Dietary cholesterol also raises blood cholesterol levels but not as much as saturated fats.

Tips to Try Now

Avoid unhealthy fats. Polyunsaturated vegetable oils such as safflower, sunflower, corn and soy oil are rich in omega-6 fatty acids which promote inflammation. Look for “partially hydrogenated” and “hydrogenated” listed on labels. These fats are also unhealthy. Avoid them and any processed foods containing them.

Eat more cold-water fish such as salmon, sardines, herring, mackerel, black cod and bluefish. They are rich sources of Omega-3 fatty acids and appear to have protective effects on the heart. Fish is also a good source of protein and very low in saturated fat.

Walnuts and ground flax seeds are a great source of Omega-3 fatty acids. Snack on a small handful of walnuts. Sprinkle ground flax seeds on your cereal or your salad.

Consider animal foods a side dish instead of an entree. They are the biggest contributors of saturated fats and cholesterol. Meat, milk, cheese, chicken, pork and fish all contain saturated fat and cholesterol in varying amounts. Cheese is typically the most concentrated contributor of saturated fat – one ounce of cheese can contribute as much as 4 – 5 grams of saturated fat.

Reduce saturated fat intake to less than 10% of total calories. Example? No more than 15 grams for a 1500 calorie diet and no more than 20 grams for a 2000 calorie diet.

Processed foods also contain a form of saturated fat known as trans fats. Limit your intake of anything that comes ready to eat from a box or package.

Increase fiber intake. There has been a detrimental shift in Western societies from a diet based on whole grains, vegetables, fruits and legumes which are good sources of fiber to a diet based on meats, refined grains and processed foods. This shift is a contributor to the increased incidence of heart disease and type 2 diabetes. Several studies point to the lack of fiber as a primary cause.

Change Tip # 3 – Color Your World

When it comes to food, a diet that includes a rainbow mix of fruits and vegetable is better for optimal health. That’s because fruits and vegetables are rich in phytonutrients – plant compounds that give fruits and vegetables their color and protect them from damage by insects and the sun. These phytonutrients appear to have similar effects in people – they act as antioxidants in the body fighting free radicals and preventing damage to cells. Simply eating the recommended 5 – 9 servings a day may not be enough. Variety is the key to phytonutrient protection. There are an estimated 2,000 identified phytonutrients so far and all of them have different health protection and cancer fighting properties. The good news is that most fruits and veggies contain several different phytonutrients. But, to get the broadest range of these health protectors filling your plate with a mix of different colors – at least one serving of each color each day is the best way to insure a good variety of phytonutrients.

Tips to Try Now

Add at least one cruciferous vegetable to your daily meal planning. Cruciferous vege- tables include broccoli, cabbage, Brussels sprouts, bok choy, and kale. Cruciferous vegetables contain powerful cancerfighting phytonutrients. They have been shown to prevent free radical and oxidative damage.

Cook with onions and garlic which contain allicin – a powerful antibacterial, antiviral phytonutrient. There is evidence that garlic may protect the heart, slow atherosclerosis and lower blood pressure. Both also help reduce inflammation. Cook with garlic whenever possible and add onions to your salad, sauté, or to your cooked vegetables.

Have some berries with your breakfast. Blueberries and cranberries may have the greatest potential effect. Both berries have been shown to inhibit kinases that promote inflammation. All purple and red fruits contain anthocyanins that also protect against inflammation. Anthocyanins may also prevent harmful LDL cholesterol oxidation.

Eat some citrus for a snack. Citrus fruits have powerful antibacterial and antimicrobial effects internally and externally. Citrus fruits also contain flavonoids which act protect against inflammation. Some studies have shown that the phytonutrients in citrus fruits also act as cancer cell proliferation blockers.

Add a second serving of squash, carrots, peppers, tomatoes or other red, orange or yellow vegetables. These foods contain antioxidant compounds called carotenoids. According to recent research, carotenoids including lycopene, lutein, zeaxanthin and beta-carotene may help reduce inflammation and protect the eyes, lungs, and organs from cell damage.

Include a dark green, leafy vegetable each day.

Change Tip #4 - Change Your Plate

We have offered up information and tips to try to move toward better eating. constructed into a meal. Sometimes it is difficult to know how to start to pull it all together. May we suggest you start with a simple plate change? A Standard American Diet, or SAD, looks something like this:

We plan our meals around the protein component – usually meat – add a starch and maybe we include a vegetable or salad of some sort.

This particular type of plate arrangement is high in saturated fat and cholesterol found in meat, low in fiber found in whole grains and fruits and vegetables and low in protective phytonutrients from fruits and vegetables. If we were to plan a plate with nutrient density, low saturated fat and cholesterol and high in fiber, it would look more like this:

As you can see, the second plate keeps all of the foods from the first plate but changes the proportion of each on the plate.

Half of the plate is filled with antioxidant, phytonutrient and fiber rich fruits and vegetables. Typical starches such as potatoes and pasta can be replaced with high fiber, high nutrient density whole grains such as quinoa, barley, bulgar, kasha, or wild rice.

The meat serving becomes a side dish rather than staying the main focus of the plate thus reducing saturated fat and cholesterol.

How does the second plate compare to the way you eat now?

And, there’s one more plate change you can try if you are interested in a vegetarian approach:

On this plate example, high fiber, antioxidant rich beans, legumes, nuts and seeds take the place of animal protein.

And There’s One More Great Reason to Change Your Plate. . . Advanced Glycation End Products (AGE’s)

The discovery of these cross-linked proteins is relatively recent. AGEs are formed when meats are cooked at high temperatures such as frying, roasting, searing broiling or grilling. Cooking these foods in water or cooking foods with a high-water content limits their formation. AGE’s have been shown to damage neurons and increase oxidative stress and inflammation within the brain. They also promote aging. Skin wrinkling is in part caused by AGE’s that have built up in the collagen tissue. They potentially play a role in aging the eyes, kidneys, joints, bones and arteries as well. AGE’s have been shown to be two to three times higher in the brains of Alzheimer’s patients compared to those without Alzheimer’s disease. They were found specifically in the amyloid plaques found with this disease. Just one more reason to reduce the serving size of the meat on your plate.

Tips to Try Now

Take a step toward changing your plate by shrinking your meat portion and preparing a second or third fruit and/or vegetable at your next meal.

Add another vegetable or salad to each meal and snack.

Replace your low fiber starch such as potatoes, pasta or bread with a high fiber whole grain such as kasha, bulgar, buckwheat, quinoa or barley.

Consider preparing a plant protein instead of an animal protein at least once a week.

Change Tip #5: Maintain a Healthy Weight The Health Consequences of Being Overweight

Excess pounds have definitively been linked with an increased risk of diseases such as type2 diabetes, heart disease, stroke, cancer, high blood pressure, sleep apnea and other ailments. Stud- ies show that death rates are substantially higher in obese adults, especially those with excess fat in the abdominal area. Excess weight can also increase the incidence of gallbladder disease and puts excess stress on the back, hips, and knees which may aggravate arthritis. According to a recent CDC poll, approximately 60% of overweight people don’t realize they need to lose weight. Eighty percent of obese individuals did not recognize that they were considered obese. So how can you determine your ideal weight? As a part of the Strata Med (Strata) program, you will receive your waist circumference, BMI and body composition. All of these numbers will give you important infor- mation about your current status. Once you have determined your weight risk – determine to make changes if necessary.

Tips to Try Now

Get Real – people often resort to desperate and even dangerous lengths to lose weight. Most “diets” do, in fact, work – but not for the long term. More than 90% of people who lose weight quickly gain it back within 1 year. Slow, steady weight loss that incorporates lifetime habit changes work best. Steer toward easy, common-sense strategies if you want weight loss to last a lifetime.

Stay Focused – eating while distracted is dangerous. Television, computer games, telephone conversations and other distractions are associated with feeling less satisfied during and after eating. A 2006 study from the British Journal of Nutri- tion found that women who ate a snack while playing a computer game felt less full and were more interested in continuing to eat than women who ate the same snack while sitting in a quiet area and focusing on eating. Make food the focus while you are eating.

Add a Healthy Appetizer – eating a healthy appetizer such as a veggie side dish, a leafy salad, a bowl of fruit or a broth soup is a good way to feel more satisfied and reduce your calorie intake. Typically, a well-planned appetizer will take the edge off of your hunger, make the meal experience last longer and will help you feel more full.

Keep a Food Diary – most dieters agree that writing down what you eat can be a hassle but many studies have shown that it has value. Findings from the National Weight Control Registry have shown that keeping a food diary – even inconsistently – is one of the three top success strategies for those participants who lost weight and maintained their weight for more than 5 years.

Include protein – whether it comes from lean meat, an egg, dense vegetables, quinoa or beans, protein in a meal has been found to contribute to satiety (feeling full) more than carbohydrates or fats and produce longer lasting satiety. Including protein has also been shown to help people maintain their weight loss longer.

Need help? Consider downloading one of the many food log apps on your phone. One of my favorites is “MyFitnessPal.” It is easy to use and very eye-opening.

Drink Water – not just because it contains 0 calories! People who drink 1 – 2 glasses of water before and during a meal consume 1/3rd fewer calories on average during the meal. Water also helps hydrate your body and brain and will often curb hunger between meals as well.

Don’t forget to exercise – exercise is essential for successful weight loss.

Limit Portions – Over the past few decades, the portions that Americans eat for snacks and during meals have become substantially larger. “Portion Distortion” has turned an average bagel of three inches in diameter in 1990 into a huge six-inch portion today with more than double the calories. Many restaurant meals now contain enough food on the plate for two or three people. A study from the Journal of Preventive Medicine in 2006 found that people who ate with larger spoons from larger bowls were unaware that they were eating 60% more food. If you are unaware of what a reasonable portion is, consider using measuring cups and spoons for a week to try to figure out what 1 cup, ½ cup, 1 Tbsp. really looks like. Then use your phone food log to see how the calories equate to the portions you are eating.

Slow Down – Speed eating usually leads to overeating. We live in such a fast-paced world that we often eat as fast as we can and in an environment that doesn’t lend itself to a slow, enjoyable meal. Fast eating leaves you feeling less satisfied and wanting more. Researchers may have discovered why. Test subjects who ate a test meal slowly had higher blood levels of certain peptides (small proteins released from the gut) that were associated with feelings of fullness than subjects who ate their meal quickly.

Change Your Plate. Remember the plate transformation we looked at a few pages ago? One of the best advantages to transforming the proportion of the foods on your plate is that it can cut your calories in half. Fruits and vegetables are much lower in calories than typical meats, cheeses and starches. Set realistic goals. Instead of attempting to lose a specific number of pounds, make it your goal to adopt healthier eating and exercise habits instead. If you feel compelled to set a weight loss goal, decide to start with losing 5% of your body weight. Studies have shown that a 5% weight loss can start the process of reducing risks such as high cholesterol, high blood glucose and high blood pressure almost immediately. The safest rate of weight loss is .5 to 2 pounds per week. Numerous studies show that the slower you lose weight, the more likely you are to keep it off.

Change Tip # 6 - Eat More Mindfully

Mindfulness means bringing all of our awareness to the present moment. If you practice, you can do anything mindfully. Why is this important to nutrition? Most people perform the act of eating unconsciously. They eat food without tasting, focusing attention on the next bite without even tasting or enjoying the first. As we discussed before, TVs, computers, phones, newspapers, books and other distractions take precedence over eating. When we neglect to eat mindfully, we are more likely to overeat and miss out on the true pleasure of food. Consider mindful eating. Sit down, slow down, get rid of the distractions and really taste your food. Find yourself really noticing the flavor, the texture, the feeling in your stomach. Think about how it feels to be hungry and eat slow enough to know when your stomach feels full.

Now, Where Do I Begin?

1. What comes to mind when you consider your worst eating habits?

2. What are some healthy eating changes that you have made over the last few years?

3. How difficult was it for you to make those changes?

4. How long did it take?

5. What stands out in your mind after reading this document?

6. Choose two (2) tips to try over the next month.

7. Choose two (2) big eating behaviors / changes you would like to change over the next six (6) months, and . . . 8. Over the next one (1) year.

How to Eat Healthy While Traveling for Business

1. Find ‘Real Food’ at the Airport Airport meals are typically processed,high in calories and loaded with salt. Avoid any packaged and processed snacks. For healthy snacks, look for raw fruits and raw, unsalted nuts which are available from food vendors. These options are high in fiber which keep that feeling of fullness longer between meals. Even better, packing healthy snacks in your carry-on such as:

Whole-grain crackers

Raw veggies

Hard-boiled eggs

Greek yogurt

String cheese

2. Stay Hydrated When Flying lying can be dehydrating, so drink plenty of water and avoid caffeinated beverages and alcohol. Dehydration can sometimes be mistaken for hunger. When you feel hungry before mealtimes, try drinking water first.

3. Pace Yourself During Happy Hour

Alcoholic drinks can be all loaded with calories. Avoid alcohol or keep it to a minimum. Have a glass of water before having another alcoholic beverage. Choose drinks with club soda or on the rocks or choose a glass of wine. Avoid Hotel-Provided Snacks and Late-Night Eating.

4. Avoid Hotel-Provided Snacks and Late-Night Eating

Don’t touch that mini bar in your hotel room. It is easy to be tempted to indulge in sodas, alcohol and highfat, high-calorie snacks. Avoid the urge to order room service, especially late at night. Research finds that food eaten less than two hours before sleep does not get properly digested and leads to fitful rest, systemic imbalance and weight gain. If you’re hungry before bedtime, eat a piece of fruit and drink a cup of herbal tea, which can calm and soothe you before sleep.

5. Ask for Substitutions

Many restaurants will let you substitute salad or fruit for heavy sides, such as fries and chips. It doesn’t hurt to ask.

6. Order Dressings and Sauces “On the Side”

Ask your server to leave dressings and sauces on the side of your meal so you can control the portions.

7. Choose Protein & Healthy Carbohydrates for Breakfast

If your hotel offers a continental breakfast, opt for low-sugar cereals, fruits and proteins. Avoid muffins, bagels, pastries and doughnuts, which can contain high amounts of salt and sugar. Grab a few pieces of fresh fruit to enjoy as a snack later in the day or on the plane.

8. Watch Your Portion Sizes at Restaurants

Don’t feel obligated to eat your entire entree. Many restaurant portion sizes are large enough for two meals or more and are seriously out of whack with what dietitians recommend. Ask the server to place half the portion in a container to go prior to serving the dish. Instead of a rich, high-density appetizer, order a salad or clear soup. Take leftovers back to your hotel room and store them in the refrigerator to enjoy the next day at lunch or as a snack.

9. Just Say No to Free Food (at meetings and conferences)

All those snacks and drinks add up and you’ll pay for it in weight gain.

Grocery Shopping Guide

The following is a general list of foods recommended by a dietitian. Please review with your dietitian to ensure that your food allergies / concerns will not be affected by these foods. This is a great starting guide. Be sure to carefully read labels when exploring other foods. Avoid products with soy additives such as soy isolate, lecithin, etc. and ‘natural flavors.’ Choose organic and non-GMO as often as possible. Get creative and have fun!

PREPARED FOODS / MEALS

Salads

Whole Foods

MEATS / FISH

Deli Slices

Meats

Fish

Whole Foods and Trader Joe’s; read dressing labels carefully.

Variety of selection in the deli: soups, chicken, vegetable dishes, salads, etc.

Organic, nitrite-free, nitrate-free, uncured, use within two days of purchase. Organic, free range

Wild-caught (see safe seafood recommendations)

DAIRY / NON-DAIRY ITEMS

Eggs

Freerange, organic, pasture-raised

Goat Milk Yogurt and Cheese Organic Valley Raw Cheddar, Redwood Hill Farms

Kefir

Non-Dairy Cheese

DRY GOODS

Boxed Soups

Canned Tuna in Water

Organic Beans and Lentils

Dips, Simmer Sauces

Tomato / Marinara Sauces

Breads

Grains Pasta Granola

Cereals

Coconut Kefir

Lisanatti, Field Roast Chao, Treeline

Pacific, Trader Joe’s, Whole Foods

Low mercury brands

Glass jar/frozen/boxed preferred to canned, no additives or ingredients (except water and salt)

Black bean and pinto bean dips

No additives, ‘natural flavors,’ or hydrogenated oils

Organic, no additives, ‘natural flavors,’ or hydrogenated oils

Whole grain, sprouted or gluten-free; Ezekiel, Canyon Bakehouse, Out of the Bread Box Bakery

Brown and wild rice, Quinoa, Buckwheat, Millet

Brown rice pasta – Tinkyada, Ezekiel, Organic Planet

Bare Naked, Kaia Foods

Gluten-free / corn-free, 2 Moms in the Raw, Kaia Foods

HERBS/ OILS / SWEETENERS

Oils

Vinegar

Salt

Sweeteners

Spices

REFRIGERATOR ITEMS

BoxedSoups

Canned Tuna in water

Organic Beans and Lentils

Dark bottle, organic, cold pressed – Olive, Wal- nut, Coconut

Organic Apple Cider, Brown Rice, White Wine, or Balsamic Vinegar

Himalayan Pink Salt, Unrefined and Unheated Sea Salt

Stevia, Xylitol, Raw Honey, Manuka Honey, Coconut Palm sugar, Date Sugar

Dry Non-Irradiated, no additives, cumin, oregano, etc.

PRODUCE

Organic Fruit and Vegetables

Sprouted Beans and Grains

Thai coconuts

Seasonings

Pacific, Trader Joe’s, Whole Foods

Low mercury brands

Glass jar / frozen / boxed preferred to canned, no additives or ingredients (except water and salt)

FROZEN FOODS

Vegetables and Fruits

Waffles / Pancakes

BEVERAGES

Quality Water

Teas

Herbal “Coffee”

Green Drinks

Organic, non-GMO (genetically modified organism). Try pre-cut for quick, easy nutrition.

Try germinated brown rice

Try young, organic coconuts

Garlic, fresh herbs, lemons, limes, turmeric, herbs

Organic Gluten-free

PROTEIN & ENERGY

Energy / Protein Bars

Raw Food Bars

Protein Powders

SNACKS

Fruits and Veggies

Rice crackers

Chips

Nuts and Seeds

Muffins and Cookies

BARS

Evian, Arrowhead, Icelandic, Fiji, Volvic, spring water

Organic herbal teas, Yerba Mate, Traditional Medicinals tea

Tecchino, Cafix, Pero

Best to make your own, Suja, Evolution, Naked No Sugar Added

Kind Strong, RX bar, Garden of Life fucoProtein

LaraBar, Garden of Life, Smart Monkey, Think Organic

NutriBiotic, Garden of Life, SunWarrior, Mani- toa Harvest Hemp

MISCELLANEOUS

Veggie Wash

Veggie sticks and cut fruit alone or with nuts / nut butters

Baked rice crisps/chips

Raw kale chips. Food Should Taste Good: sweet potato chips

Raw Italian almonds, cashews, walnuts, pepitas/ pumpkin seeds

Gluten-free, non-GMO (genetically modified organism)

GSE (grape seed extract) by Nutribiotic, Eat Cleaner

TREATMENT PLAN

Your Treatment Plan

This section of the Summary Plan Description (SPD) is yours. It is recommended that you keep any documentation related to your physical exams, test results, course(s) of treatment, handouts, or any other information related to your overall health and wellbeing in this section. That way, you’ll know where everything is and can easily refer back to it, as needed.

A treatment plan is a documented guide or outline for a patient’s therapeutic treatment – it describes the patient's current condition and any procedure(s) that will be needed, detailing the treatment to be provided, expected outcome, and expected duration of the treatment prescribed by the physician.

Treatment plans are also a summary assessment for referrals when required. In general, they’re used by professionals such as psychologists, psychiatrists, behavioral health professionals, and other healthcare practitioners as a way to:

Analyze and diagnose Design

Evaluate and Enhance a patient’s condition over time for positive health outcomes.

“Effective treatment planning can identify potential challenges that may arise during a patient’s therapy. Moreover, it increases client engagement in the process because the plan is developed collaboratively between the patient and their provider.” – Tracie Keller