The 07-15-23 Edition of The Heights Leader

By Landan Kuhlmann landan@theleadernews.com

The city of Houston recently released the results of an inaugural study regarding equity in terms of access to services and opportunity in the city, and city officials say that while results indicate it exists in some aspects of city life, there remains work to be done in other areas.

On Tuesday, the city announced results of its first eq-

uity indicator study conducted in collaboration between the city and Rice University’s Kinder Institute. The study, the city said, uses “equity scores” to identify socioeconomic inequalities exacerbated by biases based on race, ethnicity, gender, and ZIP codes.

The study attempted to measure equity across 63 indicators for the city of Houston, according to the report, to measure whether opportunities are equal-

ly available to all Houstonians. Houston’s “Equity Indicators tool” was comprised seven of seven themes for the study, according to the report:

• Access and Inclusion

• Economic Opportunity

• Environmental and Climate

Risks

• Health

• Housing

• Infrastructure

By Landan Kuhlmann landan@theleadernews.com

When searching for an Eagle Scout project to undertake earlier this year, Heights High School student Deuce Worthy learned that the Houston Humane Society relies heavily on community donations and support in its mission for animal welfare. The mission immediately tugged at his heartstrings, so he sprang into action.

Earlier this year, the high school sophomore hosted a pet supply donation drive for the organization as his Eagle Scout project for the Boy Scouts of America – one that netted hundreds of pounds of pet food to supply to the Humane Society’s benefactors – as the final step to earning the highest rank the Boy Scouts offer. He was honored at Wheeler Avenue Baptist Church this past Saturday.

“I worked hard for this, and being an Eagle Scout is confirmation for me that I can do anything I set my will and desire to do,” Worthy said Tuesday.

In order to obtain Eagle Scout status, Boy Scouts must earn at least 21 merit badges. Of those 21 badges, 14 must come from a list of Eagle-required merit badges for things like citizenship to the community, first aid, communication, camping, personal fitness, and more. Meanwhile, the rest can be any badges not used for those 14.

It’s a rank that Worthy has worked for years to obtain. He first joined the Boy Scouts as a Tiger Cub in 2014 following an encounter with a member of Wheeler Avenue Baptist Church in the church’s fellowship hall. They told him about camping and getting patches, he said, and he was hooked after the first camping trip. Eventually, Worthy would go on to earn the Charles E. Townes Supernova STEM Medal and the Arrow of

Staff Reports

For the first time in school history last month, a group of engineering students from Booker T. Washington High School’s Leadership Academy traveled to Zimbabwe for a global leadership exchange program to help improve the country’s infrastructure.

In total, 17 students and eight staff members from the school made the trip to Zimbabwe for a 10-day trip to take part in a collaborative

project between Booker T. Washington students and Rydings College in Zimbabwe. The project, according to the district, involved using a 3-D printer to create a water filtration device that would make water safer to drink, among other improvements to help improve the college’s infrastructure.

The college did not previously have unmitigated access to electricity or clean water, according to a news release from the district. The

school had to raise more than $50,000 in order to send its students and staff on the trip, according to the district.

“We wanted to discover new ways to en -

By Landan Kuhlmann landan@theleadernews.com

Houston authorities are looking for the whereabouts of a man accused of indecent sexual contact with a child in Independence Heights, according to a news release from Houston Crime Stoppers. There is a warrant out for the arrest of Miguel Angel Garcia, 31, who is accused of indecency with a child according to Harris County court records. He remained on the run as of Saturday morning, according to Crime Stoppers.

According to Crime Stoppers, police detectives received an outcry accusing Garcia of alleged indecency with a child in the 4500 block of Lelay Circle in Independence Heights. During the investigation, the release from Crime Stoppers said Garcia allegedly “performed inappropriate sexual contact with the child.”

Crime Stoppers said Garcia is a Hispanic man standing 5-foot7, and weighs about 180 pounds. He has brown eyes and black hair, according to Crime Stoppers. Information about Garcia or his potential whereabouts can be reported by calling Crime Stoppers at 713-222-8477. Community members can also submit tips online at www.crime-stoppers. org or through the Crime Stoppers mobile app.

hance available resources through alternative energy and water purification.” class of 2023 valedictorian Rebecca Stansell said in the release. “We used our water filtration device, which is 3D printed with multiple components, to filter out water and solar panels to provide a source of alternative energy that could be relied upon.”

Back in 2017, the district said Booker T. Washington hosted about 50 exchange students from Zimbabwe for a learning

project, and had planned a return trip for later that same year. However, factors such as Hurricane Harvey and the COVID-19 pandemic in subsequent years – among other factors – delayed the trip until recently according to HISD.

During all that time, however, Principal Carlos Phillips said in the release that the school maintained communication and relationships with Zimbabwe and with

HISD final list of NES-aligned campuses includes area schools

By Landan Kuhlmann landan@theleadernews.com

After Houston ISD and Superintendent Mike Miles announced its list of 28 campuses to be part of its “New Education System” earlier this month, the district announced Tuesday that more campuses have chosen to be part of the initiative – including several local campuses in the Heights, Garden Oaks, and Oak Forest.

The district said it recently created an option where Houston ISD cam-

puses could choose to voluntarily join the New Education System after a number of principals who were not included in the initial 28 NES campuses requested the supports at their schools, according to a news release from the district.

“I am overwhelmingly proud that this many HISD school leaders are ready to take bold action to improve outcomes for all students and eradicate the persistent achievement and opportunity gaps in our district,” Miles said.

The total final campus list includes 36 elementary schools, 10 middle schools, nine high schools, and two specialty schools according to HISD, including area campuses. Local campuses that have now opted in to be part of the NES system are Scarborough High School (4141 Costa Rica Dr.) and Booker T. Washington High School (4204 Yale St.) along with M.C. Williams Middle School (6100 Knox St.), Burrus Elementary (701 E. 33rd St.), Osborne Elementary (800 Ringold

St.), and Wainwright Elementary (5330 Milwee St.).

HISD’s original list of 28 NES schools included one area school, Highland Heights Elementary at 865 Paul Quinn St.

“This is one more clear signal that HISD educators are ready for change,” Miles said. “They know our children can’t wait, and they want to be able to prepare their students for the workplace and world of 2035. As a district we have an obligation to help them do just that.”

Independence Heights house fire under investigation

By Landan Kuhlmann landan@theleadernews.com

Fire authorities say they are still working to determine what caused a house fire that caused thousands of dollars in damage to

a home in Independence Heights earlier this week, according to the Houston Fire Department. There were no reported injuries in the fire, according to the department.

More than 30 firefighters

from stations 15, 30, 31, 58, and 62 responded to a home in the 4100 block of Allston Street in Independence Heights just after 1 a.m. on July 4 to see heavy smoke coming from the one-story house before

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In Memoriam

making an offensive attack on the fire, according to HFD.

Arson investigators have been called in, the department said, and they are still trying to figure out what led to the fire breaking out.

“David Allan Shaw, Army Veteran, was born to David Harold & Mary Shaw on January 23, 1950 in Rochester, NY and passed away peacefully at home on Wednesday June 28, 2023 at the age of 73. He departed this world into eternal life in Heaven, with Jesus Christ - whom he proclaimed for nearly 50 years. He will be missed dearly by his family but what joy and assurance we have knowing he has been reunited with his mother and father in the presence of Jesus. He is more alive now than he’s ever been in his new glorified body & is no longer suffering in pain.

David was a simple man who loved Jesus, exercised simple faith. Faith that now matters more than anything else. He lived a life knowing his sins were forgiven, that he would not perish, but would have everlasting life in heaven. He had an incredible, loving presence and peace about him. When you were with him you were the only person in the room. His smile was incandescent and his zeal for life was contagious. At heart, David’s passion was to know Jesus and make him known.

He is survived by his wife Sylvia Shaw, his brother Kenneth Shaw, his children Vanessa Shaw, Jocelyn & Yulman Flores, Jessica & David Shaw and his grand children Gianna Shaw, Vincent Flores, Luke Flores, Landon Flores and his ex-wife Vincenza Shaw.”

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St. Thomas football star verbally commits to Vanderbilt

By Landan Kuhlmann landan@theleadernews.com

After reopening his commitment earlier this year, a local private school football star says he has chosen a new home in which to continue his football career at the college level.

On July 7, St. Thomas

Landan KuhLmann Editor

High School running Johann Cardenas announced via his personal Twitter account that he has verbally committed to play in college at Vanderbilt University. Cardenas previously gave a verbal commitment to Texas Tech this past January, but de-committed from the Red Raiders in

April before last week’s verbal to Vanderbilt. Cardenas, rated as a three-star recruit by both 247Sports.com and Rivals, chose Vanderbilt out of 14 total Division I offers from those such as Texas Tech, Colorado, Missouri, BYU, Kentucky, Memphis, UTSA, Colorado State, and more

according to 247Sports. com. The 6-foot, 215-pound running back is rated as a top 100 recruit in the state and a top 40 recruit in the country at his position according to both 247Sports and Rivals. He has been a focal point of St. Thomas’ offensive attack over the past two sea -

sons, accruing 2,917 yards from scrimmage (over 162 yards per game) and 33 total touchdowns for an Eagles attack that has averaged 36 points per contest in that span. In the last two seasons, Cardenas has averaged 9.3 yards per touch.

Area coaches speaking at 2023 THSCA convention

By Landan Kuhlmann landan@theleadernews.com

As the Texas High School Coaches Association is set to descend upon Houston for its annual convention beginning later this week, multiple local coaches and HISD’s athletic director are scheduled to speak during the convention.

Heights High School head

football coach and athletic coordinator Stephen Dixon, Booker T. Washington boys’ basketball coach Vincent Grayson, and Houston ISD Athletic Director Andre Walker Sr. will be among those speaking at the convention, which runs July 1618 at the George R. Brown Convention Center.

The annual three-day conference offers a wide

range of education sessions on both boys and girls sports, athletic administration, as well as health and safety topics, multiple networking opportunities, rules meetings, an on-site job room, an awards banquet, and more according to its website.

Dixon, who had led Heights’ football team to 14 playoff appearances in 20 seasons – including the last 12 consecutive seasons – and two area-around appearances over the last three seasons. He will speak July 16 from 10-11 a.m. with a presentation entitled “Success in the inner city amidst obstacles.”

Meanwhile, Grayson will give a presentation entitled “Get it Done” that same day from 2-3 p.m. Grayson

recently wrapped up his 17th season as Booker T. Washington’s head boys’ basketball coach by leading the Golden Eagles to the program’s first UIL state

tournament, where they lost in the Class 4A final to Faith Oak Cliff Academy. He has amassed more than 200 wins during his time at Booker T. Washington while

guiding the program to 12 playoff appearances and three regional tournaments in addition to the state tournament berth last season.

Walker has served as

HISD’s athletic director since 2018, and will be giving a presentation called “What are you doing?” along with Dr. Silivia Salinas from 1-2 p.m. on July 17.

Photo from Facebook

St. Thomas running back Johann Cardenas, pictured, verbally committed to Vanderbilt University last week.

Photo courtesy HISD

Booker T. Washington basketball coach Vincent Grayson (center, standing) will speak at the THSCA convention.

Andre Walker Stephen Dixon

Local shelter partnership to help cover cat adoption fees

Staff Reports

A local pet shelter is partnering with a national cat litter brand to help cover adoption fees for cats and kittens this week in efforts to help them find a forever home.

Running through the end of the week, Best Friends Animal Society at 901 Pinemont Dr. is partnering with Fresh Step – a premier cat litter brand – to cover all cat and kitten adoption fees in honor of National Kitten Day according to a news release from Fresh Step. The company is covering feline adoption fees at Best Friends Animal Society locations nationwide through

the end of the week, including the Houston location, according to the release.

Through Sunday, all fees will be sponsored by Fresh Step when community members adopt a cat or kitten from Best Friends in Houston. Cats and kittens are consistently the most at-risk populations in a shelter, Best Friends said, and kitten numbers increase during the summer months.

According to data from Best Friends, the release said nearly 2.1 million cats entered shelters in 2022 –but only about half of them wound up being adopted. Those interested in adopting a kitten or cat during Fresh Step’s National Kit -

ten Day promotion can visit the Pinemont location. The location is open by appointment only, and community members can call 281-8998348 for additional information on visiting.

“The happiness of cats and kittens is not only essential to get them adopted, but for their overall well-being in their future homes,” said Candi Maciel, director of corporate partnerships for Best Friends Animal Society. “Fresh Step’s continued support to our mission is essential as we work toward Best Friends’ goal of taking the country no-kill by 2025.”

Art Valet: Tour of arts district happening Saturday

Saturday, a real treat awaits art fans that signed up for the first-ever Sip & Stroll hosted by Arts District Houston happening July 15, Noon - 1:30 p.m. Participants will learn about the artists and creative businesses in Houston’s state-appointed Arts and Cultural District in the highest concentration of working artists in Texas, Sawyer Yards. Ticket info below.

The tour begins for sips at Holler Brewery, 2206 Edwards St., a beverage is included in the tour. My go to at Holler is always the Dollar Pils Y’all. Tote bags filled with Arts District swag will be handed out, because Arts District Houston knows swag is where it’s at!

Next on the tour, take a behind-the-scenes visit of Silos at Sawyer Yards and meet artist April DeConick. DeConick will be discussing her exhibit “Flow Meets Fiber,” her solo exhibit of textile works. DeConick is an award-winning textile artist and professor of the study of religion at Rice University.

Exhibitions manager Alexander Squier will lead a guided tour of the building. Squier is a lifelong artist working in printmaking, drawing, and has an extensive background in installations. Before joining the Sawer Yards team, Squier’s “Temple to the Origin” was part of Outer LimitsSculptures in Art Alley in 2018.

The stroll will end with more treats and conversation with talented portrait and oil painter Michelle Collins.

Tickets for the event are $10 per person for Arts

District Partner Members and $15 per person for non-members. Purchase tickets in advance https:// fresharts.org/event/arts-

district-sip-stroll/ Arts District Houston is powered by the nonprofit Fresh Arts which has served as the state-appointed managing partner for the district since 2017.

The next Sip & Stroll will be August 19.

Third Saturday Open Studios will be happening at the same time as the Sip & Stroll. The studios in Silos at Sawyer Yards and Silver Street Studios are open Noon - 5 p.m. Plan on spending the rest of your afternoon exploring.

Details about open studios can be found on the website https://www.sawyeryards.com/do/open-artstudios

Cohen is an artist and founder of the First Saturday Arts Market and The Market at Sawyer Yards. Find him at https://ArtValet.com for additional highlights and artist’s stories.

Mitch cohen

Art Columnist

Photo by Jacqueline Andrade Art District Houston launches Sip & Stroll tour of the arts district.

Contributed photo Arts District Sip & Stroll – July 15th.

Photo from Facebook

Best Friends Animal Society on Pinemont Drive is covering adoptions fees for cats and kittens through Sunday.

By Dan Greer For The Leader

Audrey

Hepburn famously

said, “I believe in pink.” There is no missing Puebla’s as you drive down North Main Street in The Heights. It is painted the hottest of hot pink with bright green trim. Or, you can just look for the jam-packed cars in the small parking lot and side street.

When I first came to Puebla’s several months ago, I committed a flagrant faux pas of food reviews. I began digging into my huevos rancheros before I had the chance to snap a photo. I can hardly be blamed for this mishap, since my stomach was clearly doing the thinking that lovely spring morning. But being the dutiful servant of the local dining community that I am, I eventually came back to complete the task at hand. Only this time the dubious “heat dome” was lurking over our fair city. Thankfully, as you enter Puebla’s refreshing interior, the “feels like” temperature drops considerably.

The bright and cheerful color palate of the little building extends inside to the table tops, dishes, and the whimsical artwork on the walls. I was escorted to my table by a cheerful young server. I settled in under a Mexican movie poster and a painting of Frida.

As instructed in the “TexMex Guide of Proper Ways to do Things” (A tome I intend to write one day), the chips and salsa came out first. They were soon followed by an ice tea in a comically large mason jar with a handle, presumably to help you lift it.

The chips were the kind you rarely see these days. Made right here using fried corn tortillas, they are thick, crispy and oh so good. At Puebla’s you won’t see them in the kitchen lugging those giant bags of boring chips around. Theirs are fresh and were probably made about the time I sat down. There are three salsas. The first one was in a bowl and was a great partner for chip dipping. It is tomato based with jalapeno and fresh onions, and very good. The other two come in plastic bottles to be used on everything but your ice tea. They refrigerate these bottles to keep in the freshness so they come out cold. One is

a green sauce with oil and jalapeno. The other is red, made with a chili sauce and tomatillo. All are very good.

The classic combination of enchiladas and a crispy beef taco (with rice and beans of course), is the most quintessential Tex-Mex dish out there. Yes, yes I know fajitas are the popular new kid on the block having been first brought to the table in the late 60s by Mama Ninfa herself. Around since at least the Aztecs, the humble enchilada makes fajitas look like a culinary toddler. Don’t get me started on the history of beans. So of course, I ordered the Enchiladas Verdes. My server didn’t bat an eye when I went rogue and asked for one cheese, one ground beef and one chicken. I ordered a crispy beef taco on the side because as my kids used to say, “Duh”. The enchiladas were each delicious. They were topped with a green tomatillo sauce and laden with queso fresca. The chicken and beef were both tender and flavorful. The crispy beef taco was wonderful in its simplicity with lettuce, tomato and jack

cheese. It came saddled in a taco holder. How thoughtful. A recurring theme at Puebla’s is how fresh everything tastes. I would describe the spice level in everything I had, as mild. And all of the above was a bargain at about $15. Puebla’s is only open until mid-afternoon. I have had their breakfast tacos on previous visits which were every bit as delicious as my lunch today. At $2.50 per breakfast taco, you will start your day off with a full tank and not break the bank. Oh and their coffee is hot, delicious while coming in a festive mug. Puebla’s, you wear that pink well. Ms. Hepburn must be smiling.

Puebla’s Mexican Kitchen

Address: 6320 N. Main St.

Dining options: Dine-in, takeout

Hours: 7 a.m.-3 p.m. Monday through Friday; 8 a.m.-3 p.m.

Saturday

Entrée prices: $2.50 - $15.00

Kid-Friendly: Yes

Alcohol: No

Healthy Options: Yes

Star of the show: Enchiladas

Verdes

Rating: 4 out of 5 stars

Photo by Dan Greer

Pictured is the Enchilada Taco Platter at Puebla’s, which included star of the show Enchiladas Verdes, during a recent visit.

Photo by Dan Greer

Pictured are the fresh chips and salsa from Puebla’s.

Don’t pull up the gangplank

“There is no place in Texas more healthy, hav ing an abundance of ex cellent spring water, and enjoying the sea breeze in all its freshness.” -- Aug. 30, 1836, ad in the Tele graph and Texas Register for the “Town of Hous ton,” placed there by Au gustus and John Allen.

“I find this the most miserable place in the world we had bad weather come Down in and I am Sum what un well at pre sant. I am badly situated here the room that I occupy has no fire and I all most frose Last night. We are weary of staying at home in the day time, lest we should be scorched with intent heat; and of being obliged to remain within our mosquitoe-bar at night, lest we be devoured by the mosquitoes. Rain! why it falls in torrents. And muddy! Whoppee!!

The amount of dust now prevailing in the city is enormous. We have dust everywhere. Dust in the street, dust in the air, dust in the houses. The streets are filled with dust. We eat dust, breathe dust, walk in dust, sit in dust.” – Depiction of early Houston by someone who apparently didn’t find it “more healthy.”

Now this “most miserable place in the world” is so unpopular that it is in line to become the second largest city in the U.S. Buy land. Yes, despite the mosquitoes, rain, dust, the Rockets and the Texans, Houston continues to grow. Everyone knows that, but you might not know just by how much, and what’s in store for us.

An analysis recently published by moveBuddha (whatever that is) projects that, if the city’s current growth rate continues over the next 77 years, by the year 2100 Houston will be the second-most populous U.S. city with more than 31 million residents, growing to almost the size of Tokyo, which has a greater metro population of 37.2 million.

What’s happening to this once sleepy fishing village on the bayou? A brief look backwards. On Jan. 1, 1837, Houston was made up of 12 residents and one log cabin. The first U.S. Census in 1850 counted 2,396 in the city and 4,688 in Harris County. That doubled in 10 years to 4,845 for the city, almost doubled with 9,070 for the county. In six of the nine U.S. Censuses from 1850 to 1930, Houston’s population doubled. Currently the city holds 2,302,878 people with 4,922,752 in the county. Experts once forecast just the city itself would grow by more than 200,000 people by 2020 and half a million by 2040. I think they low-balled it.

According to press reports, which I have researched (some call it

Lynn ashby Columnist

ro area, which includes The Woodlands and Sugar Land, added 125,000 residents and now stands at 7.34 million (but it’s still early in the day). This puts us only behind Dallas-Fort Worth which was the fastest-growing major metro area during the same period. It used to be that about half of the population growth in the Houston area came from natural increase -- births minus deaths -- and the other half was due to people moving to the area.

(Clearly, Houston is full of U-Hauls and sex addicts.)

That’s changed. In 2022 two-thirds of Houston’s population gains were from new residents moving to the area.

How can we handle t our booming population?

Where will they live? The Allen brothers paid just over $1.40 per acre for 6,642 acres of land near the headwaters of Buffalo Bayou. Today an acre at Preston and Bagby may run a bit more, but there are still lots of lots. The city currently has a total area of 665 square miles which includes 96.3 percent land and 3.7 percent water -more after a heavy dew.

You could fit New York City, Boston, Miami, San Francisco, Minneapolis and Seattle inside Houston with room to spare.

A state law gives HTown Extra Territorial Jurisdiction, or ETJ, which basically means Houston can annex as far as it wants. Some night you will hear a big bang when Houston and San Antonio collide near Columbus. Drive west out the Westpark Tollway towards Fulshear and you will see rows and rows of neatly aligned rooftops on both sides of the road, as though someone had planted house seeds. There used to be gaps between Houston and Katy, Houston and Conroe. No more. Rice paddies became Wood Wood or Tumbleweeds Park. This growth is great for developers who will build anything in any flood plain, but newcomers should be careful of a home salesman who uses a glass bottom boat.

In the 12 months ending July 1, 2022, the city saw an additional 176,000 jobs, 108,000 single-family homes, 21,000 apartment units and 280,000

vehicles. No wonder you can’t find a parking place at the Galleria. The average person creates about one pound of garbage a day, so we’ll need a lot more landfill. I recommend Arkansas. We’ll also need more public schools, but first let’s figure out what to do with a school district that was deemed so bad the state had to take it over. We’ll have more homeless, so we must build more freeway overpasses for them to camp out.

Back to us being second only to New York City in population by 2100. We are currently the  fourth-most populous city in the U.S. after New York City, Los Angeles, and Chicago, and the sixth-most populous city in North America. But we are gaining population while Chicago, Los Angeles, New York, San Francisco (and St. Louis) lost a combined 600,000 residents to outmigration last year. If not for births exceeding deaths, their overall population losses would have been even greater. Those people left their hometowns and I think most of them moved here. So welcome, newcomers, just don’t mind the dust, rain and mosquitoes. Whoopee!! As for you old timers (arriving before last Thanksgiving), like I said, buy land.

Ashby moved to ashby2@comcast.net

Answers found in this week’s Classified section

Houston Methodist Hospital For The Leader

Running offers a wide range of health benefits and is a low-cost, accessible form of aerobic exercise for many. Whether you’re a seasoned marathon runner or someone who likes to squeeze in a quick run outdoors as form of cardio, it’s important to take the right precautions to ensure you can safely enjoy running especially during Houston’s hot, humid summer.

Here are five tips to keep top-of-mind before running in the heat.

1. Stay hydrated. Make sure to drink plenty of water before, during and after your run. Bring water with you or plan your route near areas that have water fountains. Consider carrying an electrolyte drink to replace the minerals you lose through sweat.

“Running in the Houston heat and humidity requires preparation and understanding some of your body’s warning signs that signal it might be unsafe to run,” said Dr. Gillian Wooldridge, an orthopedics and sports medicine physician at Houston Methodist.

Hydration is key, but it’s more than just drinking enough water during your run.

“If you’re not properly hydrated to begin with, your body is ill-equipped to cool

itself down, so your risk of heat illness increases,” adds Wooldridge.

2. Timing is everything, especially when it comes to safety. Try to run during the cooler parts of the day such as early in the morning or late in the evening. Avoid midday when the sun is the strongest. The main factors that contribute to unsafe running conditions are: high temperature, high humidity, significant amounts of direct heat from the sun and lack of wind.

“You’re likely going to see two of these factors – heat and humidity – all summer long in Houston, so adding even more of these unsafe conditions to the mix requires you to make a judgement call that considers your level of experience as runner and how you’re feeling overall,” said Wooldridge.

3. Acclimate yourself gradually. Start with shorter runs and gradually increase length and intensity as your body adapts to the heat. This is especially important if you’re new to running or new to exercising outdoors in Houston. Adjust your pace as needed during your run and take breaks. Listen to your body and don’t push yourself too hard.

4. Understand the difference between soreness and pain that signals injury. There are some common running injuries that often come with overuse.

Some of those include:

• Runner’s knee  – dull pain around the front of the knee, felt either while active or after sitting for a long time

• IT band syndrome  –aching or burning pain on

the outside of the knee (which may extend up to the hip), typically felt when active

• Shin splints  – pain at the front or inner-facing portion of your lower legs that worsens with activity

• Plantar fasciitis  – pain at or near the bottom of the heel, typically felt after activity (not during) or early the next morning.

• Achilles Tendinitis  –pain in the lower leg just above the heel that may be accompanied by restricted motion when attempting to lift your toes

• Stress fracture  – pain or aching (usually in the shin or foot) that’s felt during activity and that worsens over time

“While muscle soreness and discomfort are common, you should never ignore persistent pain. It’s better to get evaluated than to let an injury progress and turn into something even more severe,” says Wooldridge.

5. Know the signs and symptoms of heat illness.

While your mind may inspire you to “tough it out,” during your outdoor run, your body may not be able to keep up, especially when you factor in the intense heat and humidity.

Heat illness occurs when the body overheats as a result of overexertion and/ or hot weather. It starts with muscle cramps but can progress into heat exhaustion and then heat stroke —a medical emergency — if you don’t stop and find a way to cool your body down.

Some of the symptoms of heat illness and heat exhaustion include:

How diet and nutrition can reduce the risk of cognitive impairment

By Shana Tatum RD, LD, IFMCP www.shanatatumrd.com

Maintaining brain health and cognitive function is essential for overall wellbeing, especially as we age. While genetics and lifestyle factors play a role in cognitive decline, emerging research suggests that diet and nutrition can significantly influence brain health and reduce the risk of cognitive impairment. As a functional and integrative dietitian, I am passionate about empowering individuals to make dietary choices that support optimal brain function. In this article, we will explore the basic mechanisms of brain function, the impact of diet on cognitive decline, the neuroprotective nutrients for brain health, and the role of the gut microbiome in brain health.

Basic brain function and decline: The brain is a complex organ that requires a constant supply of energy to function optimally. The primary source of fuel for the brain is glucose. However, excessive intake of refined sugars and highglycemic foods can lead to chronic glucose dysregulation, inflammation, and oxi-

dative stress, which are associated with an increased risk of cognitive decline. This is why many researchers are associating dementia and insulin resistance in the brain as Type-3 Diabetes. Maintaining stable blood sugar levels through a balanced diet is crucial for supporting brain health and preventing cognitive impairment. Many structures in the brain can be affected by a pro-inflammatory diet. Microglia have been described as the sentinels of the immune system in the brain. Keeping these cells fed with antioxidants and compounds that support detoxification are important to enjoy daily.

Neuroprotective nu-

trients for brain health: A nutrient-dense diet rich in brain-boosting nutrients can provide vital support for cognitive function and help protect against age-related decline. Some key nutrients and dietary components that have shown neuroprotective effects include:

a) Omega-3 Fatty Acids: Found in fatty fish like SMASH – salmon, mackerel, anchovies, sardines, and herring. Others such as walnuts, flaxseeds, and chia seeds, omega-3 fatty acids play a crucial role in brain health, promoting neuronal communication and reducing inflammation.

b) Antioxidants: Colorful fruits and vegetables, such as berries, leafy greens, and cruciferous vegetables, are abundant in antioxidants that help combat oxidative stress and inflammation, protecting brain cells from damage. You have heard “Eat the Rainbow”, this is why!

c) B Vitamins: Foods like whole grains, legumes, leafy greens, and lean meats provide essential B vitamins, including folate, B6, and B12, which support cognitive function and help reduce

homocysteine levels associated with cognitive decline and cardiovascular risk.

d) Curcumin: Curcumin, a compound found in turmeric, exhibits potent anti-inflammatory and antioxidant properties, which may help protect the brain from neurodegenerative processes.

e) Polyphenols: Foods rich in polyphenols, such as green tea, dark chocolate, and berries, have been linked to improved cognitive function and a reduced risk of neurodegenerative diseases.

The role of the gut microbiome in brain health: Mounting evidence suggests a bidirectional relationship between the gut and the brain, known as the gutbrain axis. The gut microbiome, a complex ecosystem of bacteria residing in our digestive tract, plays a crucial role in this connection. A healthy gut microbiome promotes brain health by producing neurotransmitters, regulating inflammation, and influencing the integrity of the blood-brain barrier. To support a healthy gut microbiome, emphasize:

a) Fiber-rich foods: Consuming an abundance of

• Weakness

• Muscle cramps

• Fatigue

• Headache

• Nausea and vomiting

If any of these symptoms sound all too familiar to you, it may benefit you to connect with a sports medicine specialist at one of Houston Methodist’s 20 convenient locations across Greater Houston to help you address any pain or symptoms and create a long-term plan to ensure your training is sustainable and safe this summer. Visit houstonmethodist. org/sportsmed to schedule and find out more.

fiber from whole grains, fruits, vegetables, and legumes nourishes beneficial gut bacteria, promoting their growth and diversity. Think of it as the food for your microorganisms.

b) Fermented foods: Incorporating fermented foods like yogurt, kefir, sauerkraut, and kimchi can introduce beneficial probiotic strains that support gut health and potentially enhance brain function. Enjoy a tablespoon as a condiment to your meals and know you are improving your health.

c) Prebiotic foods: Prebiotic-rich foods like garlic, onions, leeks, and asparagus provide nourishment for beneficial gut bacteria, helping to maintain a healthy gut microbiome. Who knew that your summer Pico de Gallo was giving your gut a boost!

As our understanding of brain health expands, it becomes evident that the food we eat plays a vital role in reducing the risk of cognitive impairment. Try these foods and trust you are protecting your brain and increasing your health span.

Women’s Health Directory

Directory of Local Female Health Service Professionals

Dr. Becky J. Fredrickson

Board Certified Ophthalmologist.

Dr. Fredrickson has been practicing ophthalmology for over 12 years. She routinely sees patients for diabetes, glaucoma, macular degeneration, and ocular infections. She specializes in surgical procedures including cataract, eyelid lifts, eyelid cysts, Botox and Juvederm, and pterygia.

1415 N. Loop, Ste 400 • 427 W. 20th St. Ste 100 Houston, TX 77008 713-668-6828 • www.houstoneye.com

Dr. Lindsey Fogle, M.D.

Board Certified physician, Dr. Lindsey Fogle, has joined primary care/internal medicine practice White Oak Medical Associates in the Heights. She really likes connecting with people, to be someone who’s trusted for patients and their families during an illness. A primary care doctor is really important for anyone to have.

1900 North Loop W, Suite 580 • Houston, TX 77018 713-714-5376 Whiteoakmedicalassociates.com

Worthy from P. 1

Light – the Cubs Scouts highest award – in 2019 before joining Boy Scouts’ Troop 242 out of his church in 2019.

And though it helped him earn Eagle Scout status, Worthy said the project was about more than just checking off a box for the Boy Scouts.

“I really wanted to help the animals and pet owners in my community,” he said.

Worthy said he was grateful for the support he received from the Heights community as well as family, friends, Troop 242, the Houston Chapter of The National Drifters, Incorporated and the Girl Scout

Equity from P. 1

• Public Safety

The equity score was on a scale of 0-100, with a score closer 100 indicating opportunities are equitable across all demographics, according to the report. According to data from the report, Houston’s equity score overall was a 44.1 out of 100.

“This report is the first of its kind for the city and marks a commencement to collective action,” the report reads. “To that end, the findings of this report establish a baseline of indicators, something against which

Zimbabwe from P. 1

Rydings College in efforts to bring the partnership and collaboration to fruition. And six years later, it finally came to fruition for the school.

“Parents, stakeholders, and a lot of huge names that backed this project was also a supportive piece to allow others to invest in the work of our

Troops 1993, 2050 and 2310 out of his church. In total, Worthy said he was able to collect and donate more than 700 pounds of dog food to the Humane Society and called the support “overwhelming.”

He was able to collect blankets, towels, cleaning supplies, pet toys, pet leashes, and pet carriers as well as purchase and provide specialty pet food for animals with special diets with donations received from the community.

“It made me happy to that people really cared and wanted to support my project and enable me to help my commu -

we can measure progress toward a more equitable city in the future.”

Houston’s equity score is higher than Dallas’s 2021 score of 38 and Tulsa, Oklahoma’s 2022 score of 42.63, though the report also says it lags behind St. Louis’s 2018 score of 45.57 and Pittsburgh’s 2018 score of 55.

Mayor Sylvester Turner said the findings in the report are just the beginning of changes that can happen within the city such as adjusting city policies and procedures, business strategies, corporate environment, so-

students so that they can be a part of an amazing experience like this,” Phillips said in the release. The release said Booker T. Washington students also had the opportunity to experience a new culture and learn things from Rydings College students about the

Dr. Stephanie Fulton

Dr. Fulton is certified by the American Board of Obstetrics and Gynecology. Her practice consists of obstetrics, gynecology, and cosmetic procedures such as laser hair removal.

She is a graduate of the University of Texas and completed residency at St. Vincent’s Medical Center where she was a Chief Resident. Dr. Fulton volunteers as part of the health team ministry of her church.

1740 W. 27 St. Suite 301 • Houston, TX 77008 713-880-2727 www.fultonobgyn.com

Board Certified Internal Medicine

Dr. Jaclyn Harrison, a board certified internal medicine physician, has opened a new primary care/internal medicine practice, White Oak Medical Associates in the Heights. She believes patients deserve their doctor’s focused attention, personalized care, and is devoted to compassionate, effective treatment for her patients.

1900 North Loop W, Suite 580 • Houston, TX 77018 713-714-5376

Whiteoakmedicalassociates.com

nity,” he said.

Since joining Troop 242, Worthy has served as Patrol Leader, Assistant Senior Patrol Leader, Senior Patrol Leader, and Troop Guide in addition to community service with the Houston Food Bank and Buffalo Bayou Partnership as well as his recentlycompleted Eagle Scout project.

“As parents my husband and I are extremely proud of our son for preserving and excelling in the Scouts BSA program,” said his mother Erica Worthy, who served as Deuce’s Cub Scouts troop den mother when he first be -

cial and governance initiatives, and more.

The report said Houston’s individual equity scores for access and inclusion (47.8), economic opportunity (34.6), health (27.6), public safety (24), and housing (41.3) were below the ideal threshold, while its equity scores for infrastructure (77.8) and environmental/climate risk (56.1) indicated a greater sense of access among Houstonians.

“One Complete Houston sheds light on the complex causes and compounding effects of inequities and sets a

food, culture, and more in Zimbabwe. And that in turn created an experience the students won’t soon forget.

“Seeing this come to fruition was a big accomplishment for our team considering all the work that went into this,” Stansell said.

gan his scouting journey. “We are grateful to have raised a son who is committed to helping others and serving his community.”

And Worthy said he plans to stay active in his troop, helping the community however he can.

““Earning the Eagle Scout Rank was an amazing milestone for me,” he said. “I’m really starting to appreciate what it means to set goals, and how to plan how to achieve those goals.”

foundation for developing potential solutions to those challenges,” Turner said in a news release. “All neighborhoods have value and promise, and all kids across our city can succeed if we give them an opportunity.”

The report said that this inaugural study and any study used in the future “should be used to highlight areas where equity can be celebrated

and to identify the areas that need additional resources and attention to increase Houston’s equity standing.”

And city officials say that they remain committed to creating as many opportunities as possible for all Houstonians.

“We all have the responsibility of working to make Houston more equitable so we can achieve the United States’ ulti-

mate aspirational goal of true equality,” said Shannon Buggs, director of the city’s Complete Communities initiative.

For the full report and findings, see the report online at houstontx. gov/onecompletehouston/documents/OneComplete-HoustonExecutive-Summary. pdf#page=2.

Dr. Jaclyn Harrison, M.D.

Contributed photo

Deuce Worthy speaks at his Eagle Scout ceremony at Wheeler Avenue Baptist Church last weekend.