Take 5! Tips for a Healthier YOU in 2020

By: Macy Goodnight | Category: Health & Fitness | Issue: January 2020

Kyndol Ray, APRN-CNP,  Kelly Stemm, APRN-CNP & Dr. Melita Tate, M.D.

Kyndol Ray, APRN-CNP, Kelly Stemm, APRN-CNP & Dr. Melita Tate, M.D.

A new year, a new decade, and a new and healthier you – make the most of it all with intelligent advice from experts who genuinely care about how you feel.

The providers at Grassroot Healthcare are completely committed to the overall well-being of their patients. In addition to general primary care, the clinic provides specialization in weight loss, diabetes management, thyroid, urgent care, women’s health, mood disorders, natural medicine and corporate health.

Located at 7901 S. Sheridan Road, Grassroots provides care for all ages, from pediatric to adult. Although the providers do not accept insurance, they are dedicated to providing services that are affordable and effective. “We found that if we weren’t dealing with insurance, we had more time for our patients,” said Dr. Melita Tate, M.D.. “We can spend more time with them, and not limit them to one complaint. We can get to the bottom of their health questions and needs.”

The clinic has been especially helpful for patients with no insurance, or inadequate insurance with a high deductible. Some patients with great insurance have found that the care at Grassroots is more attentive and comprehensive, and have chosen to supplement their healthcare with them.

“Our platform has really changed how we function as providers,” said Dr. Tate. “It has given us our love for medicine back because we are actually helping people now.” Dr. Tate, as well as Kelly Stemm, APRN-CNP and Kyndol Ray, APRN-CNP, believe that healthcare is more productive when put back into the hands of their patients, and with proper education, their patients can ultimately control how their needs are met.

For more detailed information on how you can build a healthier lifestyle in 2020, visit their website at www.grassrootstulsa.com or call to schedule a consultation at
(918) 212-8828.

1. Vitamins and Supplements

“We have found that most people are deficient in crucial vitamins that keep inflammation at bay in the body, and build up immunity,” said Dr. Tate. “Inflammation is a big culprit for many health issues people have.” In addition to a good multivitamin, it is recommended that fish oil, vitamin D, magnesium, and vitamin K are incorporated into a daily regimen. A good probiotic is also advised to ensure that there is balance and protection for gut health. Over the counter options may be sufficient, but it pays to ensure purchasing from a reputable source. The providers at Grassroots can provide testing to see where a patient may be nutrient deficient and make recommendations accordingly.

2. Exercise and Activity

We all know that exercise is crucial for our health, but how much is enough?  Studies have shown that programs like HIIT, interval or Tabata Training, which incorporate a quick intensive workout in a short time, provide better benefits for increased metabolism throughout the day. “A HIIT workout can be done in seven minutes,” said Dr. Tate. “These types of workouts can be just as effective as 30 minutes on a treadmill.” Making time for activity each day is important for weight management, as well as overall health and immunity. Keep your body moving, and it will keep moving for you.

3. Anti-Inflammatory Diet

Studies have shown that many foods that we eat cause inflammation in the body, leading to many illnesses and diseases, including some cancers. Other conditions such as chronic pain, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, and more can all be caused by inflammation in the body. An individualized nutrition plan can be compiled, but generally, the big culprits to avoid are sugar, gluten and lectin. Incorporating an anti-inflammatory diet can greatly improve a person’s ability to heal and feel better overall. Some of these healthier choices obviously include all fruits and vegetables and fresh fish, but also meat, chicken and eggs from grass-fed animals, Omega-3 eggs and or egg whites, and raw nuts. A complete list of pro- and anti-inflammatory foods is available upon request. Water consumption also plays an essential role, so make sure to get enough each day. The daily recommendation is eight 8-ounce glasses per day.

4. Sleep

Many people barely get the recommended amount of 7-8 hours of sleep each night, much less uninterrupted. Evaluating and correcting the influences in the room in which you sleep can greatly improve the environment. “Cell phones should NEVER be in the bedroom,” said Kelly. “The light is distracting, and the need to check it or use it at night can be a big problem for sleep, especially with kids.” Lack of sleep cannot only contribute to fatigue and sickness but can adversely affect mental clarity. Each person’s needs for productive sleep will vary, but seeking advice to ensure that each night’s rest is optimal will be beneficial, and help to prevent significant health issues.

5. Prioritize Self-Care

One cannot give what they do not have. Keeping our tank full is essential in our ever-draining world. Taking time to care for oneself can be as simple as getting outside into the sunlight and taking a deep breath, reading a book, going for a walk, learning something new, or simply showing gratitude for details in your life. “These things naturally release the chemicals in our brains that make us happy,” said Dr. Tate. “This can boost our overall health.” Take time for YOU a little bit each day. Your body will thank you.


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Grassroots Healthcare

For more information, contact:

Grassroots Healthcare

(918) 205-1052
7901 S. Sheridan Rd., Suite B
Tulsa, OK 74133




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