As the leaves change colors and that autumn breeze sets in, there's nothing quite like a hearty fall salad to celebrate the season. This recipe is super easy to make at home and includes a homemade dressing! Salad Ingredients: 10 oz - baby spinach 2 - medium gala apples 1 cup - pecans, toasted 4 oz - feta cheese, crumbled 1/2 cup - dried cranberries 1/2 - small red onion Dressing Ingredients: 1/2 cup - virgin olive oil 1/4 cup - apple cider vinegar 2 tbs - pure maple syrup 2 tbs - dijon mustard 1/4 tsp - salt 1/4 - black pepper Directions: For the Dressing: add all ingredients to a medium mason jar. Cover with lid and shake to blend. In a large salad bowl, toss together spinach, apples, pecans, feta, cranberries, and red onion. Drizzle the desired amount of dressing over salad and toss to evenly coat. And that's it! This salad recipe is not only easy but also a delicious way to celebrate fall. So, gather your ingredients, put on your favorite cozy sweater, and savor the flavors of autumn with this delicious salad.

In just 35 minutes, including prep time, you can transform simple ingredients into a comforting bowl of chili that's sure to be a hit with family and friends. The beauty of this recipe lies in its minimalistic approach - requiring only basic cooking equipment, making it a perfect choice for both kitchen novices and seasoned cooks alike. Whether you're snuggling up on a brisk winter night or looking for a quick and satisfying meal, this Easy Chicken Chili is your go-to recipe for a delicious, no-fuss dining experience. Let's get cooking and make those cold-weather meals something to look forward to! Prep Time: 15 Minutes Cook Time: 20 Minutes Ingredients: 4 cups shredded rotisserie chicken 1 ½ cups yellow onion, diced small ½ cup poblano chili, diced small 3 cloves garlic, minced 1 teaspoon chili powder 2 teaspoons ground cumin 1 teaspoon dried oregano leaves 1 teaspoon kosher salt (optional) ½ teaspoon ground black pepper ½ teaspoon cayenne pepper (optional if you like spicy) 2 - 15 oz cans no salt added or low sodium great northern white beans, drained and rinsed 5 cups low or reduced-sodium chicken broth 2 - 4 oz cans fire-roasted green chilies, un-drained juice of 1 lime 2 Tablespoons olive oil Optional Toppings: Shredded cheddar cheese Sour cream Green onions Cilantro Directions: Shred chicken into bite-sized chunks and set aside. You can use only the breasts or white and dark meat. In a large pot oven over medium high heat add a couple tablespoons of olive oil. Saute diced onion, diced poblano chili, and garlic until tender, about 5 minutes. Add chili powder, cumin, oregano, salt (if using), and pepper and stir to release the flavor of the spices. Add green chilies and cook for just 30 seconds, stirring. Add chicken broth and bring the mixture to a simmer. Meanwhile in a blender or food processor, puree one cup of white beans with a cup of the hot soup (ladled carefully from the pot.) Once the beans and broth are smooth, return the mixture to the pot. This adds creaminess and slightly thickens the chili. Add in the remaining white beans and chicken and bring to a simmer cooking until chicken and beans are heated through and flavors combined, 10 minutes. Finish by stirring in the juice of one lime. Recipe adapted from: https://www.freutcake.com/in-the-kitchen/white-chicken-chili/

Say goodbye to store-bought salad dressings that contain questionable ingredients and say hello to a world of flavor by making your own salad dressings at home! It's easier than you might think, and we've got three delicious recipes to prove it. Making these dressings at home not only ensures quality ingredients but also allows you to customize flavors according to your preferences. Ready to give it a try? Get started with any of the three great dressing recipes below. Citrus-Lime Vinaigrette Ingredients: 1/4 cup canola oil 1/4 cup lime juice 1/4 cup orange juice 2 tsp minced fresh jalapeno 1/4 cup snipped fresh cilantro 1/4 tsp salt 1/4 tsp black pepper Perfect Pair: balance the sweet citrus with notes of peppery arugula Honey Mustard Vinaigrette Ingredients: 1/4 cup olive oil 1/4 cup lemon juice 2 tbsp honey 2 tsp stone ground mustard 1 tsp snipped fresh thyme 1/4 tsp salt 1/8 tsp black pepper Perfect Pair: Hearty kale won't wilt under this dressing. It's great with pork, too. Apple Balsamic Vinaigrette Ingredients: 1/4 cup olive oil 1/4 cup balsamic vinegar 1/2 cup apple cider 1/4 cup finely chopped shallots 2 tsp dijon-style mustard 1/4 tsp salt 1/8 tsp black pepper Perfect Pair: Toss delicate greens, such as spring mix, with this subtly sweet dressing. Pro Tip: Looking to mix it up? To make any of these recipes creamy, just add 1/4 cup plain Greek yogurt. THESE DRESSINGS WILL LAST UP TO 7 DAYS IN THE REFRIGERATOR. Recipe adapted from: https://www.diabeticlivingonline.com

Prep Time: 10 Minutes Cook Time: 30 Minutes Servings: 12 Serving Size: 2 poppers Ingredients: nonstick cooking spray 2 slices turkey bacon (diced) 4 oz fat-free cream cheese (room temp) 1/4 tsp crushed red pepper flakes 1 clove garlic (minced) 12 mini sweet peppers (can substitute jalapenos for a spicy option) 1/2 cup diced onion 2 oz soft goat cheese (room temp) 1 slice whole wheat bread (toasted) 1 tbsp Parmesan cheese (grated) Directions: Preheat the oven to 375° F. Coat a baking sheet with cooking spray. Set aside. Slice each pepper in half lengthwise then scoop out any seeds and membrane. Add bacon to a non-stick sauté pan with cooking spray over medium heat and cook until crisp. Drain on a paper towel and set aside. Add onions to the pan used to cook the bacon and add more cooking spray if needed. Cook the onions, stirring occasionally until clear. Set aside to cool. Meanwhile in a blender or food processor, puree one cup of white beans with a cup of the hot soup (ladled carefully from the pot.) Once the beans and broth are smooth, return the mixture to the pot. This adds creaminess and slightly thickens the chili. In a small bowl, mix the cream cheese and goat cheese. Add the bacon, onions, and red pepper flakes. Stir to combine. Spoon the cheese mixture into each pepper half (1 tsp of mixture per popper), and then press the cheese side of the popper into the whole wheat breadcrumb mixture. Lay on the prepared baking sheet breadcrumb side up and spray each on lightly with cooking spray. Bake the poppers for about 20 minutes or until the peppers have softened and the breadcrumbs are golden brown. Recipe adapted from Diabetes Food Hub book "The Diabetes Cookbook"

The holiday season, often associated with joy and family gatherings, can unfortunately also be a time of increased domestic violence. This issue is particularly pronounced in Native American communities, where domestic violence rates are notably higher than the national average. This article seeks to shed light on why domestic violence escalates during the holiday season and explore the unique challenges faced by Native American communities. Understanding the Rise of Domestic Violence During the Holidays Spending more time at home during the holidays causes perpetrators and victims to have increased interactions, causing fewer opportunities for the victim to seek help. Financial burdens, complex family interactions, and increased alcohol consumption can intensify domestic tensions. In homes where domestic violence is already a problem, the holiday season can lead to an alarming increase in incidents. For many victims, this time of year is marked by fear and increased danger. The Impact on Native American Communities Native American communities face domestic violence at rates higher than many other groups in the United States. Several factors contribute to this disparity. Historical trauma, ongoing socioeconomic challenges, and cultural challenges all play a role. This heightened prevalence of domestic violence in these communities is a critical issue that requires attention and understanding. Barriers to Assistance and Support Native American victims of domestic violence often encounter unique barriers when seeking help. These include limited access to supportive services, cultural stigma surrounding domestic violence, and a general mistrust of law enforcement. Understanding these challenges is essential in providing effective support and resources to those in need. Moving Forward: Support and Resources It's important to highlight the resources available specifically for Native American individuals facing domestic violence. From culturally sensitive support services to community-based initiatives, there are avenues for help and support. Raising awareness about these resources and ensuring they are accessible is a crucial step in combating domestic violence in Native American communities. The issue of domestic violence during the holidays, especially in Native American communities, is complex and multifaceted. By understanding the unique challenges and providing targeted support, we can work towards a future where the holiday season is safe and joyful for all. If you or someone you know is experiencing domestic violence, help is available. Find quick links to domestic violence resources HERE.

The holiday season is a time for joy, family, and festivities. But amidst the celebrations, it's important to maintain your health. With tempting treats and a busy schedule, staying healthy can be a challenge. In this blog, we'll explore some effective ways to keep your health in check over the holidays, focusing on diet, nutrition, and germ prevention. 1. Mindful Eating: Plan Your Meals: Try to plan your meals around the holiday feasts. If you know you'll be attending a dinner, have lighter meals during the day. Portion Control: Enjoy your favorite holiday dishes but in moderation. Use smaller plates to help manage portion sizes. Balance Your Plate: Ensure your holiday meals include a balance of lean proteins, whole grains, and plenty of fruits and vegetables. Mindful eating habits can go a long way on your path to staying healthy. If you are looking for help, consider joining our new series "What Can I Eat?", healthy cooking classes covering foods that fit your dietary needs. 2. Healthy Substitutions: Healthy substitutions can contribute to better overall health. When it comes to your food, consider the following: Bake with Healthier Alternatives: Use applesauce or mashed bananas to replace oil in baking. Purchase whole wheat flour instead of white flour. Choose Smart Snacks: Instead of reaching for cookies or candies, keep healthy snacks like nuts, seeds, or fruit handy. 3. Stay Hydrated: Prioritizing your water intake is crucial for overall well-being. Just like you fuel your car to keep it running smoothly, keeping yourself hydrated helps your body perform its best. Drink Water Regularly: Amidst the holiday hustle, don’t forget to drink water. It aids digestion and helps you avoid overeating. Limit Alcoholic and Sugary Beverages: These can add empty calories and lead to dehydration. Try sparkling water with a slice of lemon or lime as a refreshing alternative. 4. Exercise Regularly: Stay Active: Incorporate physical activity into your holiday routine. A brisk walk or a short home workout can make a big difference. Involve Family and Friends: Group activities like walking, biking, or playing a sport can be a fun way to stay active during the holidays. Get active over the holiday. IHCRC's Health and Wellness program offers individual and group fitness classes including everything from line dancing to circuit training. 5. Germ Prevention: Wash Your Hands: Regular handwashing is crucial, especially before meals and after returning home from public places. Follow these five steps for washing your hands the right way from the CDC. Practice Respiratory Hygiene: Cough or sneeze into your elbow or a tissue and avoid touching your face. Click here to learn proper cough etiquette. Stay Home If You're Unwell: Protect others by staying home if you feel sick. This also gives you time to recover. 6. Manage Stress: Make Time for Yourself: The holidays can be hectic. Make sure to take some time for relaxation and self-care. Practice Mindfulness and Gratitude: These practices can reduce stress and improve your overall well-being. Staying healthy over the holidays doesn't have to be a daunting task. By making mindful choices in your diet, staying active, and practicing good hygiene, you can enjoy the festive season without compromising your health. Remember, moderation is key, and taking small steps can lead to a healthier holiday experience.

Fall has officially arrived and pumpkins can be spotted at markets and as doorstep decorations. Beyond being a symbol of the season, pumpkins are a powerhouse of nutrients that offer a wide range of health benefits. From aiding in weight management to boosting your vision, here are five great reasons (and recipes) to introduce more pumpkin into your diet. Nutrient-Rich Goodness Pumpkins are a nutrient treasure trove. They are packed with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and beta-carotene. Vitamin A is especially abundant, which is vital for maintaining healthy skin, vision, and a robust immune system. This Pumpkin Soup is a great recipe to add to your list to get an extra punch of vitamins. Weight-Friendly If you're watching your weight, pumpkin can be your ally. It's low in calories and high in fiber, which helps you feel full for longer. This can prevent overeating and contribute to weight management goals. Pumpkin bread is a delightful treat, but it can be quite calorie-dense when made with excessive sugar and fats. This Pumpkin Bread recipe uses maple syrup as a natural sweetener so you can indulge in a tasty treat without compromising weight management goals. Eye Health As mentioned earlier, pumpkin is a rich source of beta-carotene, a type of carotenoid that your body can convert to vitamin A. This vitamin plays a pivotal role in maintaining good eyesight and can help reduce the risk of age-related eye diseases. Savor each bit of this Pumpkin Tart recipe knowing that your indulgence is contributing to brighter and healthier eyes. Heart-Healthy Pumpkins contain potassium, which is beneficial for heart health. Potassium helps regulate blood pressure, reducing the risk of heart disease and stroke. Plus, the fiber content can help lower cholesterol levels. Kick the chips and substitute pumpkin seeds as a snack! Loaded with protein, healthy fats, and magnesium, this Pumpkin Seed recipe is sure to curb your snack cravings while being heart-healthy: Immune Support With a boost in vitamin C content, pumpkin can enhance your immune system. A strong immune system is essential for fighting off infections and keeping you healthy. Double down on immune support with this Pumpkin Pie Yogurt recipe! In combination with the pumpkin, yogurt contains probiotics that support gut health, further supporting your immune system. This fall, don't just carve pumpkins for decoration; savor the flavor and reap the health benefits of this seasonal superfood by adding one or all of these recipes into your meal planning. Your body will thank you for it!

The Truth. The reality of domestic violence is that it's real and present within our families, friend groups, and communities. It can be difficult to process and understand what is happening or why it has happened. Nonetheless, It takes time to heal wounds and to understand that it's NOT your fault. Domestic Violence Does Not Discriminate. Regardless of your age, gender, height, weight, ethnicity, or tribe, domestic violence does not play favorites. It can be emotional abuse, physical abuse, sexual abuse, and other forms of abuse that you don't initially think of. Nevertheless, abuse is abuse, and it's not acceptable. Determination. Despite difficult barriers to overcome, remind yourself of your end goal. Your goal takes time to formulate and the preparation for your departure is critical considering what you have projected about the execution of your plan. With the right support and safety plans put into place, you too can persevere towards a healthier way of living. Perseverance. Continue to move forward, regarding if you feel you have failed yourself. Perseverance does not allow you to fail. A breakdown in your plan is not a definite answer to your problem. It is a path that has been damaged, but repairing that path is a stepping stone, it is a path to healing. Healing. Be kind and gentle to yourself. It takes time to build courage and strength to trust yourself and to believe in yourself. You are NOT in this alone. Together as a community, we can build a place of healing that promotes “good health, wellbeing and harmony.” Remember the stepping stones: Determination. Perseverance. Healing. Learn the warning signs of Domestic Violence by visiting www.ihcrc.org/dvp

The excitement of a new school year often brings with it the hustle of buying new supplies, setting academic goals, and reuniting with friends. However, as we step into another year, it's equally important to focus on students' overall well-being. This encompasses their physical health, the importance of vaccinations, daily hygiene, and, crucially, their mental wellness. Physical Health & The Role of Vaccinations: As school starts it's a good time for parents to consult with their child's pediatrician or family doctor to ensure their child's health check-ups are up-to-date. Additionally, vaccinations play a pivotal role in ensuring not just individual protection but also the safety of the entire school community. Schools have vaccination guidelines in place, and adhering to these can help reduce the spread of preventable illnesses. Click here for Oklahoma's guide for vaccination requirements. Protect your child's health and schedule an appointment for a back-to-school checkup by calling 918-588-1900. Hygiene Habits for Everyday Protection: Simple habits can make a world of difference. Encouraging regular handwashing, especially before meals and after restroom breaks, is a must. Providing children with hand sanitizers and reminding them of basic etiquette, like covering their mouth and nose with a tissue or elbow when coughing or sneezing, can go a long way in maintaining a healthier classroom environment. Mental Wellness - Beyond the Books: The pressures of school can be overwhelming for many students. This year, let's ensure we're giving as much importance to their mental health as we do to their grades. Simple techniques can help: Mindfulness or Meditation: A few minutes of deep breathing or meditation in the morning or before bed can help students feel more centered and less stressed. Open Conversations: Encourage students to talk about their feelings. Whether it's with parents, teachers, or school counselors, having an open line of communication can make them feel supported. Regular Breaks: Especially for older students, regular breaks during study hours can boost productivity and reduce feelings of burnout. Stay Active: Physical activity, whether it's playing a sport or just taking a walk, can significantly uplift mood and improve mental well-being. One way to be consistent with an activity is to join a club or sports team. IHCRC's Running Strong Run Club is looking for new members. It's not just for seasoned runners; walkers are equally welcomed! Member's have the exciting opportunity to compete in local runs, will all expenses covered. Running Strong offers a fantastic way to boost physical health while enjoying the company of fellow students. Check out www.ihcrc.org/running for more information! As we embark on the journey of a new academic year, let's remember that the well-being of our students isn't just about academic achievement. By giving equal weight to their health, hygiene, and mental wellness, we're setting them up for a year of success, both inside and outside the classroom.

In today’s fast-paced world, stress has become an all-too-common companion in our lives. Whether it’s work-related pressures, personal challenges, or global events, stress can take a toll on our physical and mental well-being. However, by adopting effective stress management techniques, we can regain control and promote better health. Let's explore some strategies to combat stress and improve overall well-being. Practice Mindfulness and Meditation One of the most powerful stress management techniques is mindfulness meditation. Mindfulness involves being fully present in the moment without judgement. By practicing mindfulness, individuals can reduce stress by breaking free from excessive worrying about the future or dwelling on the past. Regular meditation sessions have been scientifically proven to lower stress hormones and promote relaxation, helping individuals to cope better with life’s challenges. Engage in Regular Physical Activity: Exercise is not only beneficial for maintaining physical health but also plays a significant role in managing stress. When engaging in physical activity, our bodies release endorphins, which are natural mood boosters. Moreover, exercise helps reduce stress hormones like cortisol and adrenaline, which can have harmful effects on our bodies when chronically elevated. Whether it’s a brisk walk, a yoga class, or a gym workout, finding an activity you enjoy can go a long way in reducing stress. Adopt Healthy Eating Habits: The food we eat plays a crucial role in our overall well-being, including stress management. During stressful times, individuals may be tempted to indulge in comfort foods that are often high in sugar, fat, and salt. However, these choices can negatively impact our mood and increase stress levels. Instead, opt for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Nutrient-dense foods provide essential vitamins and minerals that support the body during stressful periods. Set realistic goals and prioritize: Overcommitting and taking on more than we can handle can lead to overwhelming stress. Learning to set realistic goals and prioritize tasks can help manage stress effectively. Break larger tasks into smaller, achievable steps and focus on completing one thing at a time. By reducing the burden of unrealistic expectations, individuals can maintain a more balanced and less stressful lifestyle. Establish Healthy Sleep Habits: Sleep is vital for our bodies to recharge and recover from daily stressors. Chronic sleep deprivation can exacerbate stress levels and lead to a range of health issues. To improve sleep quality, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep. Incorporating these stress management techniques into your daily routine can significantly improve your ability to cope with stress and promote overall well-being. Remember that stress is a natural part of life, but with the right tools and strategies, it doesn’t have to control us. By practicing mindfulness, engaging in regular physical activity, maintaining a balanced diet, setting realistic goals, and prioritizing sleep, you can reclaim control over your life and cultivate a healthier, happier you. If stress becomes overwhelming or persistent, don’t hesitate to seek support from your IHCRC primary care physician who can provide additional guidance and assistance. Remember, your health is a priority, and stress management is an essential aspect of maintaining a thriving and fulfilling life.

Dive into the world of pizza without the guilt. This Spinach Flour Tortilla pizza recipe offers a colorful blend of fresh ingredients on a green, spinach-infused tortilla. In less than 10 minutes, you'll have a healthy meal that's both delicious and fits your dietary needs. Prep Time: 5 Minutes Cook Time: 5 Minutes Ingredients: 10-inch spinach flour tortilla ¼ cup low-sodium pizza sauce 1/8 teaspoon dried pepper flakes (optional) ½ ounce sliced turkey pepperoni, cut in half ¼ cup thinly sliced red onion ¼ cup thinly slices green bell pepper ¼ cup chopped fresh basil 1 ounce shredded low-fat mozzarella Directions: Coat both sides of the tortilla with cooking spray. Heat a large nonstick skillet over medium heat, and cook tortillas for 2 minutes. Turn the tortilla over. Using the back of a spoon, spread the sauce evenly over all and sprinkle with the remaining ingredients in the order listed. Cover and cook for 2 minutes or until cheese has melted. Remove and let stand for 1 minute to allow the tortilla to become crisp. Cut into 4 wedges. Serving Size: 1/4 of a tortilla pizza Calories: 95 Carbohydrates: 12g Protein: 5g Sugars: 2g Dietary Fiber: 1g Cholesterol: 10mg Fat: 3.5g Saturated Fat: 1.3g Sodium: 290mg Potassium: 140mg Recipe adapted from: http://www.diabetes.org/mfa-recipes/recipes/2017-03-skillet-tortilla-pizza.html

As warm weather hits Oklahoma, outdoor activities become even more enticing. However, venturing into nature exposes us to certain health risks, including tick bites and the potential for Lyme disease. By equipping yourself with essential knowledge on preventing tick bites and safeguarding against Lyme disease, you'll be able to enjoy the great outdoors with peace of mind. Remember, prevention is key. Understanding the Threat Ticks are tiny, blood-sucking parasites that thrive in wooded areas, tall grass, and shrubbery. They latch onto humans and animals alike, transmitting harmful pathogens that can lead to various illness, with Lyme disease being the most common. Lyme disease is caused by the bacterium Borrelia burgdorferi and can have serious health implications if left untreated. Protective Clothing One of the most effective ways to reduce tick encounters is to wear appropriate clothing. Opt for long-sleeved shirts, long pants, and closed-toe shoes when venturing into tick-prone areas. Tucking pants into socks and shirts into pants creates an additional barrier, minimizing the chances of ticks reaching your skin. Tick Repellents Using EPA-registered insect repellents is a vital aspect of tick bite prevention. Look for products containing containing DEET, picaridin, IR3535, Oil of Lemon Eucalyptus (OLE), para-menthane-diol (PMD), or 2-undecanone (CDC Recommendation), as these have proven efficacy against ticks. Be sure to follow the application instructions and reapply as necessary, especially if you're sweating or spending extended periods outdoors. Tick Checks Performing regular tick checks on yourself, family members, and pets is crucial after spending time in tick-infested environments. Ticks can be as small as a poppy seed, making them challenging to spot. Focus on hidden areas like armpits, groin, scalp, and behind the ears. The sooner you find and remove a tick, the lower the risk of disease transmission. Tick Removal If you find a tick attached to your skin, remove it promptly but carefully. Use fine-tipped tweezers to grasp the tick as close to the skin's surface as possible and pull upward with steady, even pressure. Avoid crushing the tick, as this can lead to pathogen transmission. After removal, clean the bite area and your hands with rubbing alcohol, an iodine scrub, or soap and water. More information about removing a tick can be found HERE. Landscaping and Tick Prevention Making your outdoor space less attractive to ticks can help reduce their presence. Regularly mow lawns, remove tall grass and weeds, and create a barrier between wooded areas and recreational spaces with gravel or wood chips. This can limit tick habitat and discourage their migration to your living areas. Protecting Pets Ticks can hitch a ride on pets and enter your home, increasing the risk of human exposure. Consult with your veterinarian about tick prevention products suitable for your pets, and conduct regular tick checks on them after outdoor excursions. Symptoms of Lyme Disease Untreated Lyme Disease can produce a wide range of symptoms depending on the stage of infection. According to the CDC, symptoms can appear in two stages: Stage One (3 to 30 Days After Tick Bite): Early symptoms can begin appearing as soon as three days after a tick bite and can include fever, chills, headache, fatigue, muscle and joint aches, Erythema migrans (EM) rash, and swollen lymph nodes may occur in the absence of rash. Stage Two (Days to Months After Tick Bite): Later symptoms that can appear after contracting Lyme disease can include severe headaches and neck stiffness, additional EM rashes, facial palsy, episodes of dizziness or lightheadedness, nerve pain, arthritis with severe join pain and swelling (particularly in knees and other large joints), intermittent pain in tendons and muscles, heart palpitations or an irregular heart beat, and/or shooting pains, numbness, or tingling in the hands or feet. Preventing tick bites and Lyme disease requires vigilance and proactive measures. By following the guidelines outlined in this article, you can significantly reduce the risk of tick encounters and protect yourself and your loved ones from the potential dangers associated with Lyme disease. Remember, knowledge and preparedness are the keys to enjoying a safe and enjoyable outdoor experience. Stay informed, take precautions, and savor the wonders of nature without fear. Lyme Disease (CDC) Information: About Lyme Disease Lyme Disease Symptoms Removing a Tick Preventing Tick Bites

As the sun shines brighter and temperatures rise, it's crucial to prioritize hydration during the warmer months. With today (6/23/23) being National Hydration Day, there's no better time to understand the importance of staying properly hydrated and adopting healthy habits to beat the heat. In this article, we'll explore why hydration matters, how much water you need, and offer some practical tips to ensure you stay cool, comfortable, and healthy all summer long. Why is Hydration Important? Water is the essence of life, and staying hydrated is vital for your overall well-being. During summer, your body loses more fluids through sweat, leading to an increased risk of dehydration. Proper hydration is essential for regulating body temperature, supporting digestion, promoting healthy skin, enhancing cognitive function, and maintaining the proper functioning of vital organs. By staying hydrated, you can prevent fatigue, heatstroke, and other heat-related illnesses. How Much Water Do You Need? The amount of water each person needs can vary depending on various factors, including age, weight, activity level, and climate. While the "eight glasses a day" rule is a good general guideline, it's essential to listen to your body's unique needs. You can estimate your hydration needs by following a simple equation: divide your body weight (in pounds) by two, and that's approximately how many ounces of water you should aim to drink per day. For example, if you weigh 120 pounds, try to drink at least 60 ounces (or around 7.5 cups) of water daily. Tips for Staying Hydrated: Carry a reusable water bottle: Investing in a reusable water bottle is an eco-friendly and convenient way to stay hydrated. Keep it with you wherever you go, and make a habit of sipping water regularly. Set hydration reminders: In the hustle and bustle of daily life, it's easy to forget to drink enough water. Set reminders on your phone or use smartphone apps designed to prompt you to hydrate at regular intervals. Flavor your water naturally: If you find plain water boring, infuse it with natural flavors! Add slices of citrus fruits, berries, or herbs like mint or basil to give your water a refreshing twist. Avoid sugary beverages and opt for natural, calorie-free alternatives. Eat water-rich foods: Hydration isn't limited to drinking water alone. Include water-rich fruits and vegetables in your diet, such as watermelon, cucumbers, strawberries, and lettuce. These foods not only provide hydration but also offer essential vitamins and minerals. Be mindful of caffeine and alcohol intake: Beverages like coffee and alcohol can dehydrate your body. If you indulge in caffeinated or alcoholic drinks, remember to compensate by increasing your water intake. Hydrate before, during, and after physical activity: Whether you're hitting the beach, going for a hike, or enjoying outdoor sports, make it a habit to hydrate adequately before, during, and after physical exertion. Keep a water bottle handy, and take regular breaks to drink water and replenish electrolytes if necessary. As the summer heat intensifies, staying properly hydrated becomes paramount for your health and well-being. By adopting simple habits like carrying a water bottle, setting reminders, and consuming water-rich foods, you can ensure that your body remains cool, refreshed, and ready to tackle the challenges of the season. Remember, your body relies on you to keep its fluid balance in check, so make hydration a priority and enjoy the summer to the fullest. Cheers to a hydrated and healthy summer season ahead!

Cognitive health involves the capacity to think, learn, and recall information accurately. Preserving cognitive health is crucial, especially as we age. BASELINE MEMORY TESTING NOW AVAILABLE IHCRC’s baseline memory testing offers a proactive approach for patients aged 55 or older, without present memory problems, but with a family history of dementia. Some of the benefits of baseline memory testing include: Understanding Memory Capabilities: Baseline memory testing provides a comprehensive assessment of memory capabilities. It establishes a reference point for current memory function that can be compared to later testing if memory problems become present, aiding healthcare professionals in identifying areas of concern. Early Detection of Risks: For those with a family history of dementia, baseline memory testing enables early detection. Identifying changes in memory function at an early stage allows for proactive interventions and lifestyle adjustments to help address cognitive decline. Informed Decision-Making: Baseline memory testing empowers individuals to make informed decisions about their health. Armed with knowledge about current memory function, individuals can work with healthcare providers to develop personalized brain health strategies, including lifestyle modifications, cognitive exercises, nutrition, and medical interventions. Peace of Mind: Baseline memory testing provides reassurance and peace of mind for those concerned about their memory. Knowing that proactive steps have been taken to assess cognitive function can alleviate anxiety and enable individuals to plan for the future. Prioritizing cognitive health can have a significant impact on overall well-being as we age. Take a proactive step towards a brighter future by discussing a referral for our baseline memory testing program with your primary care doctor. Give us a call at 918-588-1900 to schedule an appointment today.

Missing and murdered Indigenous Persons is a crisis in the United States and is especially prevalent in Oklahoma. Indigenous women in Oklahoma are at a higher risk of experiencing violence than women of any other race or ethnicity. According to the Urban Indian Health Institute, Oklahoma is ranked 10th in the nation for missing and murdered indigenous women. This is a staggering statistic that highlights the dire situation facing indigenous communities in the state. MURDER: The third-leading cause of death among American Indian/Alaska Native women. Indigenous women in Oklahoma often face multiple layers of marginalization and discrimination, which contributes to the high rates of violence. This includes historical trauma, poverty, lack of access to resources and services, and systemic racism. It’s these factors that make it difficult for Indigenous women to seek help or receive justice when they have been victimized. The lack of data and resources further exacerbates the problem. Many cases of missing and murdered Indigenous women in Oklahoma go unreported or uninvestigated, leaving families without answers and justice. 5,712 cases of MMIWG (Missing and Murdered Indigenous Women and Girls) were reported in 2016 (nationwide). Only 116 of them were logged into the Department of Justice’s database. It is time to prioritize the safety and well-being of Indigenous persons in Oklahoma and across the United States. This includes addressing the root causes of the crisis, such as systemic racism and discrimination, and providing resources and support to Indigenous communities. It also means holding perpetrators accountable for their actions and ensuring that Indigenous persons receive justice. By raising awareness about this issue and addressing the systemic issues that contribute to it, we can work towards a future where all Indigenous persons can live free from violence and discrimination. For resources and additional information and support, visit our resource hub at www.ihcrc.org/dvp. IHCRC Staff wearing red to show support of MMIP(R)(W)(WG): Citation: Lucchesi, Annita, and Abigail Echo-Hawk. “Missing and Murdered Indigenous Women and Girls: A Snapshot of Data from 71Urban Cities in the United States.” Urban Indian Health Institute, 2016.