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INTEGRIS Health On Your Health Blog

Check back to the INTEGRIS Health On Your Health blog for the latest health and wellness news for all Oklahomans.

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What Causes Food Aversion?

The older you get, the more eating seems second nature by putting food in your mouth and chewing. As a child, though, trying and experiencing new foods isn’t that simple. Food aversion describes food refusal by a toddler or young child despite having the fine motor skills to do so. Children with food aversion typically have a limited diet and are highly selective in what they eat. They may have a particularly strong dislike for a food while also enjoying other foods.

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Are You Getting Enough Vitamin B12?

Essential for everything from energy production to neurological function, vitamin B12 serves as a cornerstone for maintaining vitality and wellness. However, many people may not realize they're falling short of this crucial vitamin, leading to potential health issues. In this blog, we’ll delve into the pivotal roles that vitamin B12 plays in your body, highlight foods high in vitamin B12 and explain why some people have issues absorbing this vitamin.

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Healthy Tailgating: Recipes and Tips to Enjoy this Football Season

As football season kicks off, so does the tradition of tailgating. The hours leading up to kickoff is a time to gather with friends and family and indulge in food. However, maintaining a healthy lifestyle doesn't have to be sidelined in favor of game-day treats. We'll show you how to keep the flavor and fun alive while making smarter choices. Our tips and recipes will help make your tailgate both enjoyable and nutritious. ​

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Is Ozempic Safe for Weight Loss?

In this blog we talk to Brian Herritt, M.D., a bariatric surgeon at INTEGRIS Health Weight Loss Center about Ozempic and whether it is a safe option for weight management.

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Breakfast: Is It the Most Important Meal?

Breakfast: it’s the most important meal of the day! Right? This popular platitude has been echoed time and time again, but what kind of scientific support is there to back it up? Breakfast helps many people kick start their day with energy, but some morning meals can do more harm than good.

Lainey Townsend

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What is Volume Eating?

This eating philosophy is also sometimes referred to as the energy density approach. It’s all about evaluating foods based on nutrition, calorie density and fiber content. Foods with a lower calorie density contain fewer calories per gram than high-calorie-density foods. Fiber content is something to pay attention to because fiber keeps you feeling full.

Lainey Townsend

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How to Shop for Higher-Protein Foods

There are changes to make when shopping to make adding more protein into your diet easier. Whether it’s revamped products that feature more protein or existing products that are healthier alternatives, consider these swaps the next time you’re at the store.

Lainey Townsend

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Are Low Carb Diets Healthy?

Finding a diet that works best for your body can involve trial and error, but once you find a diet that does work well for your body and your lifestyle, staying in peak physical health becomes much easier. We explain what a low-carb diet entails, who it might be good for and who it might not work well for.

Lainey Townsend

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Why Couples Gain Weight and How to Reverse it

Maybe you’re approaching a milestone anniversary and as you take stock of your beautiful relationship and flip back through old pictures, you notice something. Ten or fifteen somethings parked right around your middle. And you’re not the only one. Your sweetie looks a little less svelte than when you met. How did this happen? Can it be reversed?

Lainey Townsend

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What is the Difference Between Serving Size and Portion Size?

Serving size and portion size are often used interchangeably, but the two terms are different. To help avoid confusion and to help establish healthier eating habits, this blog will dive into why it is important to know the distinction between serving size and portion size.

Lainey Townsend

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Food Choices That Impact Your Risk of Type 2 Diabetes

Type 2 diabetes is one of the most common diseases Americans live with. The latest figures show about 11 percent of the population has type 2 diabetes and an additional 96 million American adults have prediabetes, according to the American Diabetes Association. While there isn’t a magic food to prevent diabetes, eating the right combination of healthy carbohydrates, fats and proteins can help you in the long run.

Lainey Townsend

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Benefits of an Anti-inflammatory Diet

Diet and exercise are terrific tools for managing chronic inflammation. While you may not be able to prevent chronic inflammation through diet and exercise alone, you can certainly choose foods that inhibit your body’s inflammatory response. You can also make inflammation worse by eating certain foods.

Lainey Townsend

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Are Plant-Based Coffee Creamers Healthier?

These days, most of the milk or creamers in the dairy section don’t even contain any dairy. That’s because plant-based creamers are on the rise. What’s all the fuss about, though? Are they really that much healthier than half-and-half or heavy cream? We answer these questions and offer ways to make your own plant-based creamers at home.

Lainey Townsend

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Are Meat Sweats Real?

Meat sweats is an unofficial phrase used to describe excessive perspiration when eating large quantities of any high-protein food – not just meat. Most often, meat sweats describe fatty foods such as steaks or barbecued meats.

Lainey Townsend

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Eleven Reasons You Always Feel Hungry

Feelings and physical sensations that come with true (physical) hunger are low energy, an empty-feeling stomach and even fatigue. The longer it’s been since you last ate, the more noticeable the sensations will be.

Lainey Townsend

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Ten Healthy Foods to Eat Right Now

As we enter the fall and winter months, there are lots of things to look forward to: Sweater weather, holidays, football, chilly mornings and cozy evenings. It’s also a great time to revamp your diet according to the season. Soups and hearty stews, while not very appealing during Oklahoma summers, are perfect for cooler temps. Done right, they can be warming, tasty and packed full of nutrients.

Lainey Townsend

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Are Your Healthy Snacks Actually Junk Food?

There are a lot of foods perceived as “healthy” that are packed with hidden calories and sugar. Despite your best efforts in choosing healthier snacks, many choices might be sabotaging your health and your weight.

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Is There a Link Between Obesity and Brain Function?

Being obese comes with a long list of health risk factors that include diabetes, hypertension, heart disease, Alzheimer’s disease, lung disease and 13 types of cancer. For decades, these effects have been well known. Researchers have discovered a new link between obesity and brain function.

Lainey Townsend

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How Dangerous is Childhood Obesity?

Childhood obesity is a disturbing epidemic in the U.S. The number of children who suffer from it has more than tripled since 1980. This means the future health of our children is dire as they suffer from diseases that were traditionally reserved for adults - diseases like type 2 diabetes and fatty liver disease. The good news is that childhood obesity is reversible.

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How to Eat Complete Proteins in Vegetarian and Vegan Diets

Eating more veggies and fruits is never a bad idea, just be sure to incorporate enough complete proteins. Without them, you might feel sluggish and lose muscle mass. Fortunately, a little menu planning can help you include enough complete proteins in your diet.

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The Basics of Portion Sizes

Believe it or not, dietitians often rely on non-culinary images such as tennis balls and hockey pucks for portion control references. Once you master those, you’ll soon have more than a "sporting" chance of perfecting portion control.

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Are Healthy Energy Drinks Really Healthy?

What exactly constitutes a healthy energy drink, and are these products even good for you? This blog will examine what you need to know about these natural options.

Lainey Townsend

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Is Maple Syrup Better than Sugar?

Is maple syrup superior to table sugar? We sought out the answer to those questions by diving into more detail about how sugar affects your body and analyzing the potential health benefits maple syrup has over other options.

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Smoothie Recipes: How to Make Healthy Options at Home

We share what you need to know about smoothies, including what to include to make them healthy and which ingredients to leave out.

Lainey Townsend

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What to Eat With IBS

Certain foods can make IBS symptoms worse. Choosing what to eat can be a chore, so we put together a comprehensive guide on tips for dealing with IBS, what to eat, what not to eat and some recipes for you to try at home.

Lainey Townsend

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Superfood Powders: Are They Worth the Hype?

In a world full of culinary choices, many people simply don’t like to eat fruits and vegetables. Instead of losing out on vital nutrients necessary to carry out bodily functions, powdered versions of these whole foods have found their way onto store shelves and online marketplaces as a way to bridge the gap.

Lainey Townsend

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Magnesium: What It Is and Why We Need It

Magnesium helps keep our heartbeat steady and our bones strong. It supports a healthy immune system and aids the function in our nerves and muscles. It helps us make protein and regulate blood sugar. It’s absorbed in the gut and excreted through the kidneys.

Lainey Townsend

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12 Health Food Trends in 2022

As the emphasis on home cooking continues into 2022, people are getting more creative in the kitchen. We share a list of 12 health food trends to keep an eye out for.

Lainey Townsend

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Want to Optimize Your Diet? Choose these Fruits and Vegetables

If you’re looking to add more protein to your diet, don’t count vegetables out. There’s a common misconception that the only way to boost protein is by eating more meat. Plenty of vegetables pack a protein punch.

Lainey Townsend

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7 Tips for Taking Exercise Slowly

People who enjoy regular exercise feel better, sleep better, tend to eat better, have decreased incidence of diseases like type 2 diabetes and some cancers and they maintain better mobility as they age. And it doesn’t take as much as you may think.

Lainey Townsend

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Best and Worst Foods to Eat Before Bed

Bedtime snacks are one of life’s little pleasures, something to look forward to. Savvy snackers also know that a bedtime snack is an opportunity to boost their nutrition, further their dietary goals and help ensure a better night’s sleep. Poor bedtime snack choices can thwart comfortable sleep, cause you to wake during the night, undermine a day’s healthy meals and even exacerbate conditions like heart disease or diabetes.

Lainey Townsend

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Sneaky Sources of Added Sugar

There’s a common misconception that sugar is only present in foods known for being sweet – sugary drinks, desserts and candy. Yes, these are the obvious culprits. But what about the ketchup you dunk your fries in, the dressing you generously drizzle on your salad or the bread you use for sandwiches?

Lainey Townsend

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The Health Benefits of Walking

We discuss how walking can improve various aspects of your mental and physical health and how many steps per day you should take to experience benefits.

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Low-Carb Alternatives to Your Favorite Foods

Between processed foods, snacks, pasta, potatoes and heavy side dishes, carbohydrates make up nearly half of American diets. These foods may taste good, but they aren’t as good for your health and waistline. Instead of outright removing these snacks and treats from your diets, there are many low-carb alternatives on the market to help appease your cravings without feeling guilty.

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Can Sleep Quality Impact How Easily You Gain, Maintain or Lose Weight?

Poor sleep, or not enough sleep, affects a slew of our bodies’ key systems, health and functions, from cognitive abilities to coronary heart disease, diabetes and even a shorter life expectancy. Poor sleep is associated with a generally poorer quality of life.

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Is Coconut Oil Healthy?

It’s beloved by the Paleo and Keto diet sets and touted by many for health benefits ranging from better skin and hair to weight loss. Coconut oil has been trending for years, and enthusiasts credit it for all sorts of health and nutritional benefits.

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What Older Adults Should Know about Eating Bad Carbs

Aging brings about many changes. Your metabolism slows down, aches and pains become more commonplace and your mind may not be as sharp as it once was. With several areas of life working against you, it may be easy to let your food awareness slip and focus less on nutrition.

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Plant-Based Jerky You Can Make at Home

If you’ve never heard of plant-based jerky or if you’re looking for vegan-friendly snacks, we’re here to offer insight on this new food trend and provide plant-based jerky recipes for you to try at home.

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Foods That Give You Energy

A well-balanced meal can keep you fueled for as long as four hours, so another pro tip is to eat every four hours or so, to keep a steady flow of energy. What foods give you energy? We share 17 foods that will help keep you fueled.

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Nutrition for Kids: How to Incorporate Healthy Foods

Learn how you can incorporate more healthy foods into your child’s diet. We discuss how to talk to your child about nutrition, go over which nutrients your child needs to grow and share easy recipes you can try at home.

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Intuitive Eating

The idea behind intuitive eating is this: eat what you want, as much as you want, whenever you want. No foods are restricted or off limits. According to its adherents, food becomes something to enjoy, not something to constantly measure, regulate and evaluate.

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What Are Microgreens?

You’ve likely heard or seen microgreens before, but what exactly are they and what is the fuss about them?

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Eat for Hydration: 20 Water-packed Foods to Enjoy

Did you know, good hydration also helps with mood, sleep and cognition? Learn what foods you can eat to help with hydration.

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What Is the Flexitarian Diet?

The flexitarian diet is one of the more recent trendy diets to pick up interest, largely in part due to a movement toward plant-based foods compared to the traditional meat options. How does the flexitarian diet work?

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How to Make Your Own Fermented Foods

Fermented foods are starting to make a comeback due to their health benefits and eco-friendly nature. We share how you can make your own fermented foods at home, and reap their many benefits.

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What to Eat to Reduce Inflammation

Inflammation is a word we hear a lot in health and wellness circles. It’s something we’re encouraged to reduce or avoid. It’s bad news. But what is it? We break it down and share what foods to look for and avoid to help reduce inflammation.

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Are Air Fryers Worth the Health Hype?

Air fryers claim to offer the same taste, texture and golden brown crisp of fried foods but with a fraction of the fat and calories. While the capabilities of an air fryer sound convenient and delicious, are they healthy? We explain the benefits and share easy recipes to try.

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The Rise in Virtual Cooking Classes

It’s one thing to read a recipe online and rely on photos and text to guide you through the steps. It’s an entirely different experience when you can visualize how to make a dish through a recorded video or hands-on virtual class. We’ll walk you through the different types of virtual cooking classes, what you can expect and the options to choose from online.

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Different Cooking Oils and Their Health Benefits

The cooking oils section in your local grocery store seemingly grows by the day. How do you know which oils are healthy or the best to cook with? We’re here to help you understand it all.

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Mindful Eating or Dieting: What's the Difference?

Mindful eating is the idea that is that a slower, more thoughtful way of eating may help us to enjoy our food more, choose more healthful foods and make us less likely to overeat. We explain the differences between mindful eating and dieting.

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Pros and Cons of Different Diet Lifestyles

With the start of a new year, you may be thinking about cleaning up your diet and making healthier lifestyle choices. There are so many different diet lifestyles to try, it can be overwhelming and confusing to figure out what dietary needs are right for you. We explain common diets to help you understand what might work for you.

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How Much Physical Activity Do I Need?

It can be hard to take the slow and steady approach to build a healthy lifestyle when we're surrounded by advertisements for crash diets and 30-day fixes promising fast results. How much physical activity do you actually need? We're breaking down everything you need to know to establish healthy habits and a consistent activity level for the long term.

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Home Remedies Using Apple Cider Vinegar

Apple cider vinegar is a low-cost ingredient that's said to restore your body's pH balance. Is it worth the hype? We'll walk you through what apple cider vinegar is, how it works within the body and a few popular home remedies you might have seen making the rounds online.

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Free Weight Exercises for Your Entire Body

Between membership fees, childcare, crowded workout areas and drive time, gyms are not for everyone. The good news is, you don’t need a gym membership or fancy equipment to stay healthy and fit. In fact, you can get an incredible full-body workout with a set of dumbbells, or even just your body weight.

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Is Sparkling Water Bad for You?

As the popularity spikes, the question has come up if sparkling water can be bad for you. We decided to delve into that topic and provide you with the truth about sparkling water. Along the way, we busted some myths and rounded up some tips so you can continue to enjoy the bubbles.

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Healthy Carbs to Add to Your Diet

The type of carbohydrates you consume is more important than the amount you consume. In other words, think quality over quantity. To help set the record straight, we're here to explain how carbohydrates work, outline which healthy carbs you can add to your diet and provide easy recipes to try at home.

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How to Build a Home Fitness Studio

Working out at home can be a great alternative to help maintain your fitness goals without breaking the bank. To help you get started, we'll go over home gym essentials, including what equipment you'll need, how to combine design with functionality and where to buy equipment for your home fitness studio.

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Are Plant Based Meats Healthier than Regular Meat

With the increased demand for plant-based meats, we looked at whether or not these meatless alternatives are healthier than regular meat.

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Healthy Post-Sport Snacks for Kids

All school-aged kids and teenagers need nutrition that supports their growth and activity level, which is why it’s important to replenish their calories and nutrients after sports practices. If you’re looking for a healthier option to give your kids after sports practices, it comes down to understanding their nutrition and finding quick and portable options you can pack.

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Can You Eat Too Much Protein?

If you have tried the Keto Diet, the Paleo Diet, the Atkins Diet or any of the others that call for a high protein intake, you may have wondered just how much protein is too much. We’ve asked an expert for the answer.

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Gaining Weight the Healthy Way

While it seems everyone is always trying to lose weight, there's a significant number of people who want to gain weight, too. Being underweight can be just as dangerous as being obese, but if you do need to gain weight, what's the best way to do it healthily? An INTEGRIS dietitian explains.

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How to Do an Elimination Diet

Many people with food sensitivities aren’t aware their diet could be causing mild daily symptoms such as pain or discomfort. An elimination diet can help link specific foods to symptoms such as indigestion, skin problems, inflammation and fatigue and identify foods that correlate with signs of sensitivity, intolerance or allergy.

KLOYD

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Natural Ways to Boost Your Immunity

Even if illness may often seem inevitable, are there ways to better prepare your body for a potential onslaught of invaders? Yes and no. You won’t find a magic immunity pill anywhere, but we’ll provide tips on how you can boost your immune system naturally.

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Safely Freezing Food

As simple as it sounds, freezing food can be a little tricky if you aren’t familiar with it. Here are tips to help you freeze your meals easily and safely.

KLOYD

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Shedding Light on Binge Eating

Binge eating is the most common eating disorder in the U.S., according to the National Institute of Mental Health. To mark Eating Disorders Awareness Week, here are common symptoms and signs.

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Is Wine Good for Your Heart?

Is wine healthy? Many wine drinkers have heard that red wine, in particular, can provide heart-health benefits. Dr. Terrie Gibson, an interventional cardiologist with INTEGRIS Health, explores the idea that a little red wine may be good for the heart.

KLOYD

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Don't Give Up on Your New Year's Health Goals!

Now that it's February, have you found yourself right where you started when you set your new year's health goals last month? Maybe you’re feeling frustrated with yourself, and already think your goals for 2020 are a wash. INTEGRIS dietitian Brent Wilson gives some heartfelt advice to help you get back on track.

Brent Wilson, R.D.

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The Basics of Folic Acid

Folic acid is a type of B vitamin that helps your body make new cells like skin cells, hair and nails. More importantly, folic acid helps form the neural tube in the early development of babies. Let’s learn why folic acid is such a vital vitamin for women.

KLOYD

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Healthy and Fast Recipes For Your New Cooking Gadget

Take a look at this quick list of healthy and fast recipes to get started using your new cooking gadget. So, tie on that apron, take your gift out of the box and let’s get cooking!

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How Healthy is Oat Milk?

Milk made from oats is one of the latest trends in the nondairy world and it’s a cause for celebration for many of those who are lactose- and dairy-free. Even better, oat milk is not only trendy, but has many benefits for your overall health. Here’s a look at why oat milk is good for you and we’ve even thrown in a few recipes should you wish to make your own oat milk at home.

KLOYD

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Healthy Gut, Healthy Life? How the Microbiome Diet Can Impact More Than Your Weight

Your diet affects the colony of microbes (aka bacteria) found in your gut, which has the potential to influence your sleep, weight, food allergies, your likelihood for developing certain diseases and more. This colony is called your microbiome. But, just what exactly is a microbiome and how can you ensure yours is healthy and balanced?

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Healthy Cookie Recipes to Share

What are the holidays without cookies? Fun snowman-shaped sugar cookies and sugarplum delights make Christmas all the sweeter. But these delicious treats make it harder to stay healthy and limit ingredients that can cause or exacerbate existing conditions. If you have chronic conditions like diabetes, obesity or heart conditions, worry not! We have healthy cookie recipes to share.

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Why You Might Need More Fiber Than You Think

Fiber is a big deal these days. Every time you turn around, someone is telling you to eat more of it. But why is fiber so important?

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What Are The Health Benefits of Chia Seeds?

Remember Chia Pets? Those very same chia seeds are a whole grain superfood packed with fiber and protein that can lower your blood pressure and cholesterol.

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What is a HIIT Workout?

HIIT, or high-intensity interval training, is a workout where you give 100 percent effort through quick, intense bursts of exercise, followed by short recovery periods. This type of training gets your heart rate up and burns more calories in less time.

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What Is Brown Fat? Can It Help Your Body Lose Weight?

If ongoing studies on brown fat show the same results in humans as they did in mice, fat tissue and hormones may hold a very important key to effective weight loss.

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What is Leaky Gut? Can Dietary Changes Help?

The expression “leaky gut” is getting a lot of attention on blogs and alternative health sites, although science is still debating what, exactly, it is. Some believe leaky gut can lead to a weakened immune system and autoimmune conditions.

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A Guide to Healthy Cholesterol

According to the Oklahoma City County Health Department, one in six adult Oklahomans has high cholesterol, one of the leading causes of heart disease in the U.S. Heart attack, stroke, heart failure, cardiovascular disease and other conditions can be caused by high cholesterol. We’ve broken down the basics to help you improve your healthy cholesterol levels.

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What is a Food Desert and How Does It Affect the Obesity Crisis in Oklahoma?

You've probably seen all the news recently about the closing of the Smart Saver in northeast Oklahoma City, which was the last grocery store in the area. But why does it matter, and how does it impact both the hunger and the obesity epidemics in Oklahoma?

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Delicious Recipes Featuring Superstar Summer Superfoods

Fruits and vegetables are the superstars of summer eating. The summer cornucopia is full of “superfoods” that taste like sunshine and are filled with life-nourishing vitamins and minerals our bodies need.

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All About Fishing in Oklahoma

Angling enthusiasts have plenty of big rivers and small streams, large lakes and hidden coves to cast lines for Oklahoma’s abundant bass, crappie, paddlefish and catfish. From mercury and blue-algae risks to the best skillet trout recipe you've ever tried, here is your guide to fishing in Oklahoma.

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Advice and Recipes To Boost Your Milk Supply

When they are breastfeeding, many new mothers may wonder if they are producing enough milk. They may look for ways to naturally boost their milk supply so that their baby gets all the nutrition and antibodies that breast milk can provide. Luckily for breastfeeding mommies, there are ways to maintain and boost your milk production, including recipes.

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Alternative Products For Food Intolerances (with recipes!)

For many Americans living with food intolerances or allergies, finding tasty alternatives to items like dairy or wheat can be an ongoing scavenger hunt. Luckily, lots of options are being developed. Here is a quick guide to alternative products for food intolerances, with recipes!

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What is Insulin Resistance? What is Prediabetes? How Can You Prevent It?

Did you know it's possible to be thin and prediabetic, or obese and never get diabetes? It depends on your genes. Anyone who develops diabetes has a gene that allows insulin resistance to happen. Our genes load the gun but more importantly, our lifestyle pulls the trigger. Certified diabetes educator Brent Wilson explains.

Brent Wilson, RD/LD, CDE

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Should You Buy Organic Fruits and Vegetables?

Explore our annual list of the cleanest and most pesticide-laden fruits and veggies for informed organic shopping.

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What is Bulletproof Coffee?

Bulletproof coffee is a dietary trend sweeping the country. People who follow a low-carb, high-fat diet, such as the paleo diet and the ketogenic diet, swear by its ability to keep them energized, fueled and focused all morning long while burning fat at an elevated rate. But is bulletproof coffee actually good for your health, and does it live up to the hype?

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Diabetes in Oklahoma

Oklahoma has the seventh highest rate of type 2 diabetes in the country. But it doesn't have to be this way! With lifestyle changes, it can be controlled and even reversed.

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Trust Your Gut: When Your Child Needs To See a GI Specialist

Diagnoses of gastrointestinal disorders are on the rise for children, and can include infantile colic, recurrent abdominal pain, gastroesophageal reflux, vomiting, nutritional intolerances, celiac disease, malabsorption syndromes, acute diarrhea, persistent diarrhea, chronic constipation and more. Luckily, the treatment and management of these pediatric conditions are getting more sophisticated. When it comes to deciding whether it’s time for a child to see a GI specialist, Dr. Shambayati says to "trust your gut."

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Monthly Self Checks All Men Should Do

While scheduling a yearly check-up with a doctor is vital, men can also take charge of their health by doing quick self-exams at home, so they can learn what’s “normal” for their bodies and what isn’t.

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Take Your Kids to Oklahoma’s Gardens, Farmers Markets and U-Pick Farms for Food Fun

When a child is truly involved in the food – planting the seed, getting their hands in the dirt and harvesting – that’s when the connection to food really ignites.

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Delicious Summer Recipes Using Your Instant Pot

How do you keep cool while you’re preparing meals during the heat of an Oklahoma summer? Don’t turn on the oven or the grill and heat up your house and yard — reach for your instant pot instead!

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The Best Bicycle Groups and Trails in Oklahoma City

Remember the freedom you felt as a child when you hopped on your bike, pedaled down the street and let the wind hit your face? That childhood joy isn’t just for kids. Today, millions of adults and children still revel in the fun of bike riding both for pleasure and for health. Why not see what you've been missing and try out these OKC bike trails?

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Why the Spare Tire Happens and What It Means for Men

While often termed differently, muffin top, belly fat and spare tire are all essentially the same - excess abdominal fat. No matter what it’s called, it can be a frustration for many men because it's one of the most difficult areas to slim and tone.

Brent Wilson, RD/LD

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A Way to Combat the Unpredictability of Living With Irritable Bowel Syndrome

Is that cramping, abdominal pain or bloating simply indigestion, or could it be something more? April is Irritable Bowel Syndrome Awareness Month, so learn to identify the FODMAPs that may be causing your IBS.

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A Guide to Eating Out When You Have Irritable Bowel Syndrome

Going out to eat is an essential part of many people’s social lives. However, when you have food restrictions caused by IBS, meeting friends for dinner can quickly become stressful. Don’t fear. You don’t have to miss quality time with your friends and family. You can navigate dining out with a little planning!

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What is Macro Tracking and Does It Work?

Macro tracking, when done correctly, can be an effective alternative to restrictive dieting. While it may not be right for everyone, tracking your macronutrients can help you maintain a proper caloric intake for your goals and change your body composition without being restrictive or making you feel sluggish and hungry.

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What Are Mesonutrients and Why Are They Important?

You might already know about macronutrients and micronutrients, but did you know that hidden within foods such as turmeric, tomatoes and blackberries are active compounds called mesonutrients that might play a big role in making these foods so good for you? Many health publications and websites are proclaiming mesonutrients as the newest health trend of 2019. So, why are mesonutrients so important?

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The Health Benefits of Tea

Why have people been crazy about tea for so long? It turns out teas were originally used for medicinal purposes, and are still highly acclaimed for a wide array of health benefits that have withstood the test of time.

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The Health Benefits of Superfoods

Eating nutrient-dense foods can not only make you feel great, but may even reduce your risk of certain chronic health conditions while providing multiple health benefits. It's like they say: "Food IS medicine."

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A Week's Worth of Meal Prep Made Simple

When you first start out, it may take a few weeks to really establish your food prep routine, but once you get familiar with the process, it will reduce stress and help you throughout the week – not burden you with an extra chore.

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Hidden Signs of an Eating Disorder

The last week of February is Eating Disorders Awareness Week. You might not know who could be silently struggling with disordered eating. Here are hidden signs.

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Food Safety Tips for Pregnant Women

There is a lot to think about when you're busy growing a human. Since we are winding down February’s Prenatal Infection Prevention Month, we want to share food safety tips and information for pregnant women to reference whenever they need it.

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Mediterranean Cooking: The Heart-Healthy Eating Plan

In honor of American Heart Month, we are excited to bring you details of the eating plan that has proven heart-health benefits, recommended by INTEGRIS Health cardiologist Dr. George Madden.

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10 Reasons to Drink Green Tea

Many cultures throughout Asia have harnessed the healing powers of green tea for thousands of years, but the Western world has gone crazy for green tea only in the last few decades. Lately it seems you can't pick up a newspaper or visit a health website that doesn't proclaim the supposed health benefits of green tea, from weight loss to preventing colds to fighting cancer. But should you believe the hype?

Juli Johnson

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25 Things Every Woman Over 50 Should Know

By the time you reach the half-century mark, you have seen and done a lot, but there are also plenty of things you might not know. Here are 25 excellent pieces of information, curated just for you.

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Which Type of Milk is Healthiest?

Whole, non-fat, reduced, skimmed, almond, soy, rice — the grocery store milk aisle keeps expanding. We've come far from the days of simply choosing plain or chocolate! The many options can seem overwhelming when all you want is something to pour over your morning cereal or put in your coffee. So, what’s the skinny on milk?

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Everything You Want to Know About Losing 100 Pounds... But Were Afraid to Ask

Are you struggling with motivation for your New Year's resolution? If so, here is an update on Sarah Johnston's weight loss journey to inspire you. Sarah is an INTEGRIS employee who has lost more than 100 pounds!

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Keto, Whole30 and Paleo: An INTEGRIS Health Dietitian Gives His Real Opinion

We’ve looked at three of the biggest diets out there – Keto, Whole30 and Paleo – and asked Brent Wilson, a registered dietitian and certified diabetes educator at INTEGRIS Health, for his real opinion on each of them.

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Exercises to Burn off a Holiday Treat

All those calories from holiday treats can add up. The average person gains approximately one pound over the holidays and most never lose it. If, after the holidays, you don’t add extra workouts or maintain a stricter diet, those pounds will continue to tack on each year. Instead, try these quick exercises to burn off the treat!

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Three Delicious Holiday Dessert Recipes for Restricted Diets

Living with a restricted diet doesn’t mean you have to sacrifice delicious flavors during the holidays. While it may take a little time to find a good recipe and a little practice in the kitchen with new ingredients, anyone can enjoy these treats this holiday season. If you are gluten-free, dairy-free or sugar-free, we have the dessert for you!

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A Visual Representation of Healthy Holiday Portion Sizes

Here is a quick cheat sheet to help you remember healthy portions of some of your favorites during the big holiday meal.

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Your Post-Thanksgiving Survival Guide

Ah, the joys of Thanksgiving. After a week of preparation, it’s 12 minutes of frenzied eating, followed by a no-shame afternoon nap, followed by turkey sandwich leftovers. What's not to love? But there are a few downsides. We've got your post-Thanksgiving survival covered with leftover turkey recipes, food safety tips and even fun activities that will help you burn off those mashed potatoes.

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Gluten-Free Thanksgiving Recipes

Three million people in the U.S. are living with celiac disease, and even more suffer from an undiagnosed intolerance or sensitivity to gluten. With numbers like these, it’s likely that someone avoiding gluten may end up at your Thanksgiving dinner. We want to help you prepare delicious gluten-free dishes that will please both your gluten-free guests and everyone else at the table.

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Healthy and Hearty Slow Cooker Recipes for Fall

Grab your jackets, rake some leaves, fire up your forgotten fireplaces and throw these healthy crock-pot recipes into your slow cooker. It finally feels like fall! It's the perfect time for some warm, cozy and hearty (but still healthy) cooking.

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Intermittent Fasting: Is the latest hot dieting trend good for you?

While it might seem that everyone is talking about intermittent fasting, you may be wondering if it’s the right choice for you. Let’s chew on some information about the time-restricted eating trend with the help of INTEGRIS registered dietitian Brent Wilson.

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Going Pumpkin Crazy!

In this On Your Health blog post, we’re covering pumpkin patches, pumpkin carving, pumpkin nutrition and pumpkin recipes — in other words, it's all pumpkin, all the time here in OKC!

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Can Nutrition Influence Breast Cancer Risk?

Juli Johnson, an APRN at the INTEGRIS Cancer Institute, often gets asked if there are foods that lower the risk of breast cancer. Here is her answer.

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Eat a Little Healthier at the 2018 Oklahoma State Fair

As football jerseys appear and pumpkin spice scents fill the stores, it seems like every other commercial is for the Oklahoma State Fair. If you’re planning on attending this year, use this guide to eat a little healthier.

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Delicious and Healthy Ice Cream Substitute Recipes Made Easy

In the heat of an Oklahoma summer it’s understandable if your brain gets kidnapped by cravings for the cold, delicious taste of ice cream. It’s hard not to give in once you’ve started daydreaming about the creamy delight. Here are some healthier substitutes that are still refreshing and tasty.

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