health crossings fall 2011

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.com | Fall 2011 One Woman’s Triumph Over Infertility Type 2 Diabetes 101 How to Eat Healthy at Restaurants Kristine Mills Why she chooses to be gluten-free Award-winning songwriter & vocalist FALL 2011 VOLUME 1 ISSUE 1 Can Pomegranate Make You Look Younger?

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Health Crossings is a healthy lifestyle magazine promoting proactive wellness, natural and organic products, a balance of traditional and alternative healthcare, plus environmentally-friendly ideas about fitness, cooking, decorating, weight-loss, relationships, beauty, volunteerism, entertaining, travel, time management, pain management, energy conservation, safety, and more for the health-conscientious, environmentally-responsible consumer. Our editorial calendar will be seasonal, topical, and timely, addressing the current health concerns and questions of our readers. Health Crossings informs and inspires readers to make conscious choices about the health and well-being of themselves, their families, their homes, their community, and their world.

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Page 1: Health Crossings Fall 2011

.com | Fall 2011

One Woman’s Triumph Over Infertility

Type 2 Diabetes 101How to Eat Healthy at Restaurants

Kristine MillsWhy she

chooses to be gluten-free

Award-winningsongwriter & vocalist

Fall 2011 volume 1 issue 1

Can Pomegranate Make You Look Younger?

Page 2: Health Crossings Fall 2011

The stem cells from my granddaughter’s tooth could

Save My Life.

Celebrating the power of life™ | www.ameristem.com

Just like the stem cells found in umbilical cord blood, the stem cells in the pulp of a child’s baby tooth could be used to treat life-threatening diseases such as cancer, kidney and liver failures, diabetes, bone fractures, heart disease and lung disease. Preserving Immature Dental Pulp Stem Cells (IDPSCs) provides an opportunity to preserve stem cells.Even if you have already preserved your child’s umbilical cord blood, you may want to consider

preserving IDPSCs as well, because stem cells of different origin usually have properties that do not overlap. For example, cord blood stem cells may have a better potential for treating blood cancers, while IDPSCs for the treatment of kidneys disease. Learn more about dental pulp stem cells and how they could save your life or the life of a family member at ameristem.com

Preserve stem cells before it’s too late: Call (800) 835-0561

Page 3: Health Crossings Fall 2011

.com | Fall 2011 | 3

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eDiToR’s NoTe

GeT aCTive CaleNDaR

Causes FoR HealTH

my jouRNey To moTHeRHooDFailed fertility treatments, her mother’s bout with cancer and a lost child never stopped her from keeping faith and fulfilling her dream of acheiving motherhood.

oN THe CoveR: KRisTiNe millsThe Houston songstress talks about how she maintains a gluten-free life-style and shares an original recipe.

TyPe ii DiaBeTes: FRom CoNTRol To symPTomsLearn the basics of this common disease.

DiD you KNow?Helpful tips to improve your health and community.

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siX easy TiPs To eaT HealTHy aT ResTauRaNTsEating out is necessary, but the extra pounds are not. Remember these helpful tips to keep yourself in check.

PomeGRaNaTe FoR sKiN: CaN iT maKe you looK youNGeR?Get the answers on page 26.

HealTH CRosswoRD

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CoNTeNTs Fall 2011

Page 4: Health Crossings Fall 2011

4 | Fall 2011 | .com

lisa BeNjamiNi-alloNPublisher & Editor-in-Chief

jiliaN RyaNGraphic Designer

al ToRResContributing Photographer

NaTalie wiTTeWriter

DamyaNTi GHosHWriter

aDDiTioNal PHoTosistockphoto.com

HealTH CRossiNGs10901 Katy FreewayHouston, TX 77079

713-461-9355713-467-9499 [email protected]

Health Crossings is a free, quarterly published magazine that discovers the importance of the combination of traditional and complementary medicine with an emphasis on wellness. Health Crossings is not responsible for omissions or information that has been misrepresented to the magazine. Health Crossings Magazine reserves the rights to images and articles submitted to the magazine. Advertisers assume all liability for advertising and photo content. This publication may not be reproduced or transmitted in part or in whole without written consent from the publisher.The content of this publication is for educational and informational purposes only. Statements have not been evaluated by the US Food and Drug Administration.

Dear Readers,Many of you will agree that there is an abundance of information on the topic of Health. There is information about medical, mental, and physical heath, emotional wellbeing for yourself, aging parents, your children, your pets, and so on. Everyone deserves to be informed, but how do you know what information is best for you? And why is there so much information about some topics and yet so little information on others? Much of the information presented to us can be divided into two categories: wellness, or alternative medicine, and traditional medicine. Unfortunately, these two practices have positioned themselves against one another and perpetuate our confusion by convincing us “we” are right and “they” are wrong. So who do you believe? Who says you have to pick one side? As a healthcare professional, I witnessed this confusion in patients. As a woman and mother, I have felt this confusion. It was when I became passionate about my personal health and wellness that I found a balance between traditional and alternative medicine. I adopted several lifestyle changes that totally transformed my self-image and outlook on life, which ultimately led to the creation of this magazine. It is my pleasure to present to you the first issue of Health Crossings, a quarterly magazine dedicated to marrying the medical and wellness aspects of health into one harmonious resource for the greater Houston community. This and upcoming issues will present relevant, interesting stories about healthy living, other people’s journeys towards achieving happiness and simple ways to improve your health using both traditional and alternative medicine. You deserve to make informed choices about your health, and my hope is that this magazine will help you through that crossing.

lisa BeNjamiNi-alloNPublisher & Editor-in-Chief

Page 5: Health Crossings Fall 2011

About PCOS FoundationCommitted to Making a Stand.The PCOS Foundation was established in July 2010 and is a 501(c)(3) non-profit charitable organization dedicated to serving the needs of women and adolescents living with PCOS. Its mission is to spread awareness though public and professional education programs in order to improve diagnosis and decrease or eliminate the lifetime risks associated with Polycystic Ovarian Syndrome. Through these efforts the organization hopes to establish grant programs that will help women affected with PCOS obtain treatment through medical lifestyle management programs.

We currently provide the following: • Support/Education Groups • Exercise Groups • PCOS Awareness 5K Fun Run/Walk • PCOS Symposium • Education Outreach Program in businesses • Medical Community Outreach Program • Infertility Outreach Program

About PCOSPolycystic Ovarian Syndrome (PCOS) affects up to 10% of women (an estimated 7 million in the U.S.) PCOS also affects 11-26% of adolescent girls. Less than 50% are diagnosed. Most women diagnosed lack the education and resources to manage their symptoms and prevent long term health risks.

Some symptoms of PCOS include:• Inability to lose or gain weight• Insulin resistance• Enlarged ovaries with multiple cysts• Pelvic pain• Excess facial and/or body hair• Irregular menstrual cycles• Infertility• Thinning hair• Acne• Fatigue

Some risk factors of PCOS include:• Diabetes • Cancer • Heart disease • Stroke

Helping the PCOS Foundation gives women a chance to live happier, healthier lives. The PCOS Foundation’s outreach program helps lead women to early diagnosis and gives them the much needed education to prevent long-term health risks.

Donate as a Gift Give in honor or memory of a loved

one. A tax-deductible donation to the PCOS Foundation is a meaningful gift

for special occasions:weddings • birthdays • anniversaries thank you • mother’s day • holidays

congratulations • any occasion

Free Support GroupsEvery third Wednesday, 6:30 pm

at the Allon Health Center

Learn how to get involved at www.pcosfoundation.org or call 713-487-PCOS (7267)

Making a stand for the health of millions of women and adolescent girls.

Page 6: Health Crossings Fall 2011

HealTH eXPoOct 18 - 3:00 pm FREEUniversity of Houstonuh.edu/calendar

RuN FoR youR liFeOct 22 - 8:00 amThe Health Museummhms.org

HousToN HalF maRaTHoN & RelayOct 23 - 7:00 amSam Houston Parkhoustonhalf.com

moNsTeR masH5K/10K/15K FuN RuN & CaNDy CoRN KiDs KSam Houston Race ParkOct 29 - 7:30 am onurleft.com

D’FeeT BReasT CaNCeROct 29 - 6:00 amMoody Gardens & Schlitterbahn Water Parkdfeetbreastcancer.com

RoCK THe miND 5K RuN/2 mile walKOct 29 - 8:30 amWolf Pen Creek Plaza, College Station

BRiaN o’Neill’s RuN GRouPOct 4, 11, 18, 25 & every Tuesday 6:00 pmBrian O’Neills FREEbonrunningclub.com

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BiKe To BuilD HousToN HaBiTaTSep 24 - 8:30 amDiscovery Greenhoustonhabitat.org

walK To eND alzHeimeR’sSep 24 - 9:30 amVintage Park Plazaalz.org/texas

aim FoR a CuRe melaNoma walKSep 25 - 8:00 amM D Andersonaimatmelanoma.org

PCos awaReNess 5K FuN RuN & walKSep 25 - 8:00 amDowntown Aquariumpcosfoundation.org

BRiaN o’Neill’s RuN GRouPSep 13, 20, 27 & every Tuesday 6:00 pmBrian O’Neills FREEbonrunningclub.com

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BuFFalo sTamPeDe, HalF maRaTHoN, 5K Oct 1 - 7:30 amBrazos Valley Museum of Natural History, Bryan brazosvalleymuseum.org

susaN G KomeN RaCe FoR THe CuReOct 1 - 8:00 amSam Houston Park ww5.komen.org

Du THe BeaR2MRun/12MBike/2MRunOct 2 - 7:00 amBear Creek Parkout-loud.org/duthebear.htm meDiCal CeNTeR BooT CamPOct 3 - 6:00 amMemorial Hermann Texas Medical Center

yoGa aT youR DesKOct 5 -12:00 pm FREEUniversity of St Thomas

usa 10 mileROct 9 - 7:00 amUniversity of Houston Clear Lakeontheruntx.com/10m.htm miles FoR maiNlaNDOct 15 - 7:30 amBay Street Parkuwgcm.org/?page_id=1905

moNsTeR DasH 5KOct 15 - 8:00 amFriendswood High School

If you have an event you would like featured in our Get Active Calendar, please e-mail event information and photos to: [email protected]

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GeT aCTive CaleNDaR Fall 2011

sePTemBeR oCToBeR

Page 7: Health Crossings Fall 2011

RuN iN THe PaRKNovember 5 - 8:00 AMHermann Parkhermannpark.org

yoGa aT youR DesKNov 16 - 12:00 pm FREEUniversity of St Thomas

NaTuRe DisCoveRy CeNTeR 17TH aNNual TwiliGHT GalaNov 18Downtown Aquariumnaturediscoverycenter.org

sTeP ouT walK To sToP DiaBeTesNov 19 - 8:30 amMinute Maid Parkstepout.diabetes.org

iNDooR maRaTHoN & HalFNov 19-20 Reliant Stadiumindoormarathonsofamerica.com

Bay aRea TuRKey Day 5K, 10K aND KiDs K Nov 24 - 7:00 amOn the Run, University Plazabayareafit.com/bayareaturkey-day10k

BRiaN o’Neill’s RuN GRouPNov 1, 8, 15, 22, 29 & every Tuesday6:00 pmBrian O’Neills FREEbonrunningclub.com

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GeT aCTive!Train, walk or meet with friends at these local parks:

sTuDe PaRK1031 Stude StHouston, TX 77007Neighborhood: The Heights

memoRial PaRK6501 Memorial DrHouston, TX 77007Neighborhood: River Oaks

HeRmaNN PaRK1500 Hermann DrHouston, TX 77004Neighborhood: Museum District

sam HousToN PaRK The Heritage Society1100 Bagby StHouston, TX 77002Neighborhoods: Downtown

RiCe uNiveRsiTy6100 Main StHouston, TX 77030Neighborhood: West University

TeRRy HeRsHey PaRK15200 Memorial DrHouston, TX 77079Neighborhood: Energy Corridor

BuFFalo Bayou PaRK18-3600 Allen Pkwy & MemorialHouston, TX 77246Neighborhood: Fourth Ward

BeaR CReeK3535 War Memorial DrHouston, TX 77084Neighborhood: Addicks/Park Ten

meRCeR aRBoReTum22306 Aldine Westfield RdHumble, TX 77338

KaRl youNG PaRK7800 Stella Link RdHouston, TX 77025Neighborhood: Braeswood Place

CommuNiTy PaRK1700 Glenn Lakes LnMissouri City, TX 77459

HuNTeRs GleN joGGiNG TRail1522 Texas PkwyMissouri City, TX 77489

oysTeR CReeK PaRK4033 State Highway 6 South Sugar Land, TX 77479

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RoNalD mCDoNalD House TRaFiGuRa Home RuN 2011Dec 3 - 8:00 am Sam Houston Parkrmhhouston.org

ReiNDeeR RuN Dec 3 - 8:00 amScanlan Oaks Elementarysoepto.org/Reindeer-Run.html

HoliDay FaRmeR’s maRKeT BiKe TouR Dec 10 - 8:00 amOnion Creekbayoucityoutdoors.com

jiNGle Bell RuN aND walKDec 11 - 12:00 pmymcahouston.org/jingle-bell-run

suGaR laND FiNisH liNe sPoRTs 30KDec 11 - 6:30 amSugar Land Town Squareslfinishlinesports.com

RuN GiRl 13.1Dec 11 - 8:00 amAlexander Deussen Parktrigirlsports.com

BRiaN o’Neill’s RuN GRouPDec 6, 13, 20, 27 & every Tuesday6:00 pmBrian O’Neills FREEbonrunningclub.com

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NovemBeR DeCemBeR

Page 8: Health Crossings Fall 2011

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ameRiCaN DiaBeTes assoCiaTioNdiabetes.org We lead the fight against the deadly consequences of diabetes and fight for those affected by diabetes.

TouR De CuRe - ameRiCaN DiaBeTes assoCiaTioNSep 24Champion Nissan

sTeP ouT walK To sToP DiaBeTesNov 19 - 8:30 amMinute Maid Park

BReasT CaNCeR FouNDaTioN - HousToNkomen-houston.org The mission of Susan G. Komen for the Cure® is to save lives and end breast cancer forever by empowering people, ensuring quality care for all and energizing science to find the cures.

susaN G KomeN RaCe FoR THe CuReOct 1 - 8:00 amSam Houston Park

CaNCaRecancare.org Providing emotional support to others facing cancer.

19TH aNNual CaNCaRe GolF ClassiCOct 3 - 11:00 amLakeside Country Club

CHilD aDvoCaTeschildadvocates.org Houston’s voice for abused children.

CooK-oFF FoR KiDsOct 22Hughes Hangar

easTeR seals GReaTeR HousToNeastersealshouston.org Provides services to individuals with disabilities.

HousToN 3RD aNNual BasHOct 29 - 8:00 pmThe Corinthian

HousToN CHilDReN’s CHaRiTy houstonchildrenscharity.org Dedicated to improving the quality of life for Greater Houston’s under-privileged, abused and disabled children who have been otherwise left behind.

HousToN CHilDReN’s CHaRiTy 15TH aNNual GalaNov 5 - 6:30 pmThe Hyatt Regency’s Imperial Ballroom

HousToN FooD BaNKhoustonfoodbank.orgThe nation’s largest size food bank in the Feeding America network and source of food for hunger relief charities in 18 southeast Texas counties.

CaNsTRuCTioN HousToN 2011 15TH aNNual DesiGN/BuilD ComPeTiTioNNov 19City Centre

HousToN HaBiTaT FoR HumaNiTyhoustonhabitat.org Houston Habitat for Humanity works by faith to change lives and empower families by building homes in partnership with God and people from all walks of life.

BiKe To BuilD HousToN HaBiTaTSep 24 - 8:30 amDiscovery Green

juNioR leaGue oF BRyaN-ColleGe sTaTioNjlbcs.orgWomen committed to promoting voluntarism, developing the potential of women and improving our community.

Causes FoR HealTH Fall 2011

CaNsTRuCTioN HousToNCooK-oFF FoR KiDsBiKe To BuilD HousToN HaBiTaT

PaRKs

Page 9: Health Crossings Fall 2011

.com | Fall 2011 | 9

2011 juNioR leaGue CHaRiTy BallNov 12 - 6:30 pmThe Hilton, College Station

luPus FouNDaTioN oF ameRiCalupus.org Dedicated to finding the causes of and cure for lupus and providing support and services to all people affected by lupus.

“maGiC oF moRoCCo”luPus GalaNov 12 - 6:30 pmBell Tower on 34th

memoRial HeRmaNN FouNDaTioNmemorialhermann.org/foundation Exists to advance the mission of Memorial Hermann by promoting its programs, facilities, physicians, research and projects in the community with the goal of attaining philanthropic support.

emBRaCe CaNCeR suPPoRT GRouPSep 14 - 1:00 pm FReeMemorial Hermann Northwest2nd Wednesday of every month

iN THe PiNK oF HealTH BReasT CaNCeR awaReNess luNCHeoNOct 14 - 10 amMemorial Hermann The Woodlands

2ND aNNual luNCHeoN “Razzle Dazzle ‘em PiNK”Oct 21 - 11:30 amMemorial Hermann Memorial City

PCos FouNDaTioNpcosfoundation.org Spreading awareness and education about polycystic ovarian syndrome (PCOS) to women and adolescent girls with the goal of preventing future health risks.

PCos suPPoRT GRouPOct 19 - 6:30 pm FReeAllon Health Center3rd Wednesday of every month

THe salvaTioN aRmy - GReaTeR HousToNsalvationarmyhouston.org Serving Harris, Fort Bend and Montgomery counties through various programs and services intended to meet human needs without discrimination.

2011 aNNual luNCHeoN Nov 15River Oaks Country Club

HealTH oBseRvaNCes

sePTemBeR

Childhood Cancer Awareness

Fruit and Veggies - More Matters

Leukemia & Lymphoma Awareness

National Alcohol and Drug Addiction Recovery

National Atrial Fibrillation Awareness

National Cholesterol Education

National ITP Awareness

National Head Lice Prevention

National Sickle Cell

National Yoga Awareness

Newborn Screening Awareness

Ovarian Cancer Awareness

PCOS Awareness

Prostate Cancer Awareness

Whole Grains

oCToBeR

Eye Injury Prevention

National Breast Cancer Awareness

National Down Syndrome Awareness

Sudden Infant Death Syndrome Awareness

NovemBeR

American Diabetes

COPD Awareness

Diabetic Eye Disease

Lung Cancer Awareness

National Healthy Skin

National Stomach Cancer Awareness

Prematurity Awareness

DeCemBeR

Safe Toys and Gifts Month

World AIDS Day (Dec. 1)

Razzle Dazzle ‘em PiNK PCos awaReNess 5K

Page 10: Health Crossings Fall 2011

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My Journey to Motherhood

For some women, thoughts of having children start very young, for others it’s after getting married or establishing a career. We grow up thinking we get married, buy a house, and start a family. What happens when those plans take a detour?

For many women who have made the decision to start a family it becomes a “mission”, if you will. You make several attempts without any thought or plan. When that doesn’t work, you start counting the days until ovulation. You try different times of day, different positions, maybe some natural supplements, acupuncture, massages, everything and anything you’ve heard that might work. Friends and family

tell you not to focus on it too much. It will happen on its own. A year goes by and still nothing.

Here is the story of my journey to motherhood. How I overcame despair, unsuccessful fertility treatments, and even tragedy.

I always knew I wanted to have children. Becoming a mother was a top priority in my life. When I got married at age 30, my husband and I started trying for a family immediately. After months of no success, frustration started to set in. I questioned whether age was a factor, although at 30 years old, I didn’t think my fertility would be affected yet. I tried different suggestions and remedies that

didn’t work. After about a year of unsuccessful attempts on our own, I decided to seek some professional guidance. What if there was a medical issue preventing me from getting pregnant? I felt my biological clock ticking.

My husband and I went to see Dr. Michael Allon at the Advanced Fertility Center of Texas to try to help ease some of my frustration and anxiety over not getting pregnant. I was a bit nervous, but felt good in knowing we would soon identify the problem. Dr. Allon explained the process to me and I felt comfort in knowing he would do everything possible to help me. My husband and I

A true story by Sharon Windham

Page 11: Health Crossings Fall 2011

.com | Fall 2011 | 11

were both tested and the results came back “unknown.” Unknown? What does that mean? Despair and disappointment set in again. Dr. Allon assured me that those results didn’t mean pregnancy was not a possibility and sug-gested starting with intrauterine insemination (IUI). Hope returned.

Physically, the process was tolerable. I was more anxious than anything else. I was so thankful for modern medicine.

On the day of my IUI, my husband and I remained hopeful and positive about the procedure. When it was over, I felt a sense of relief. I was enthusiastic about the possibility of being pregnant soon, but didn’t want to get my hopes up too. Sadly, our first try of IUI was unsuccessful. A second attempt at IUI was performed with the same result. I began to question myself, but Dr. Allon assured me not to lose hope. I felt comfort in his words and in the next step, in vitro-fertilization (IVF). He helped me stay optimistic.

During this time, my mother was fighting breast cancer. I was determined to get pregnant not only for myself, but also for my mother. My hope was for us to share the experience of becoming a first-time mother and grandmother together. This became yet another motivator for me.

Treatment for IVF was a little more intense, but staying focused continued on page 12

Page 12: Health Crossings Fall 2011

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on the end result made it bearable. My husband provided the calmness I needed to get through the process. I continued to try and remain optimistic.

After the procedure was over, I felt happy. I couldn’t explain it. I was just happy. I said a little prayer and hoped for the best. After going in for a blood test and waiting for a couple of weeks it was time for the results. SUCCESS! I was pregnant! My husband and I were overwhelmed with joy. I thought how amazing it was that doctors could perform such a miracle. What a gift they give and what a gift they have.

My pregnancy was not a comfortable one to say the least; there was a lot of nausea and swelling, but everything was moving right along. My little girl was growing perfectly. I went in for my last appointment at my doctor’s office on October 6th, where everything looked and sounded great. My doctor decided to induce me on October 12th at 39 weeks. I anxiously anticipated my baby’s arrival.

A couple of days before the induction, I used the heart monitor I had at home to listen to my baby’s heartbeat as I always did in the evenings. I had difficulty finding the heart-beat, but thought nothing of it. I laid down on the couch and noticed my belly wasn’t taught anymore. The next day, my doctor happened to call to see about rescheduling the induction. I expressed my concern for the

baby, so he had me come to his office for a quick ultrasound. After several minutes of lying there, which seemed like an eternity, my doctor put his hand on my arm and told me he was so sorry. “There is no heartbeat.” I was in complete disbelief. I couldn’t stop crying. My whole world was just turned upside down. How could this happen? Everything had been fine!

I delivered my daughter, Talia Ruth, on October 12, 2006 and buried her on October 15, 2006. It was discovered that Talia died of a blood clot.

The loss of our daughter weighed heavily on our hearts, but I was not ready to give up. Two months later, we returned to Dr. Allon and got his approval to try IVF again. It was a success. This time, we were blessed with two! I couldn’t believe it. Twins! I prayed to G-d to give me at least one girl. I was overjoyed to discover we had been blessed with two! I had an extremely high risk pregnancy and went into pre-term labor several times. I was put on strict bed rest and was checked in to the hospital at 32 weeks. Four weeks later on September 24, 2007, I delivered two healthy girls, Ella and Sophia, my pride and joy.

Although my mother lost her battle with breast cancer, she fought long enough to enjoy being a grandmother to the girls for 10 months.

I didn’t let difficulties and tragedies with starting a family take my hope away. I stayed positive and optimistic through it all because I focused on the end goal of motherhood.

My advice to women struggling with infertility is to believe in your doctor’s will to help. As women and mothers, we will do whatever it takes for our children and that includes having them. Always have hope. The dream is to become a parent. How that happens doesn’t matter.

I continue to mourn the loss of my beautiful Talia, however, I am comforted by the knowledge that my mother is watching over her. It was this entire experience that brought me Ella and Sophia, and for that I am forever grateful.

Page 13: Health Crossings Fall 2011

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Page 14: Health Crossings Fall 2011

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Page 15: Health Crossings Fall 2011

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Page 16: Health Crossings Fall 2011

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Kristine MillsWhy she chooses to be gluten-free

As a busy mother with a successful music career, award-winning singer/songwriter Kristine Mills realized she needed to create a balance between her eating habits and her chaotic schedule before it ruined her career and her health. With the help of her gluten-free diet and exercise regimen, she has significantly reduced her symptoms and feels happier and healthier than ever.

HealTH CRossiNGs: What made you decide to go gluten-free?

KRisTiNe mills: I was told for years from several doctors that I should eliminate wheat from my diet and that I was suffering from a thyroid problem. I was also diagnosed with PCOS, an endocrine disorder. I still wasn’t feeling a whole lot of relief from my constant

HC: What differences have you noticed in the way you feel now that you don’t eat gluten?

Km: My body function is better, I gained a ton of energy, lost weight, have a stronger voice and don’t get sick as often (if ever) now that I am gluten-free. I am able to move forward with my career as I am no longer having complications with my vocals due to my diet. There is a huge correlation between food and success. If I were not eating gluten-free, I am convinced that my singing career would not be what it is now. Eating gluten-free has changed my life both physically and emotionally. I look younger, feel younger and do what I love to do– sing.

HC: Transitioning to a completely gluten-free diet can take time to get used to. Who or what helped you make this change?

Km: Although adjusting to this diet can be difficult, the outcome is worth it. Feeling healthy and energized everyday makes continuing a gluten-free diet worth it. Relying on your friends and family is not what allows you to stick to a gluten-free diet; it is solely yourself that has to commit. This is a choice, a hardcore choice.

HC: What would you tell someone who is considering a gluten-free diet but is worried about giving up foods they love?

Km: The change is a challenge, but I allowed my gluten-free diet to be a way for me to be creative in the kitchen. I eat a lot of eggs, chicken, tons of fish, vegetables, potatoes, bean soups, cottage cheese, fruits and salads (I love the salad bar at Whole Foods!). I suggest shopping online at www.penzeys.com for all of your readymade spices. One of my favorite creations is Tilapia with Herbed Tomato Sauce over Sautéed Escarole, which is gluten, grain, soy

weight issues, fatigue, acid reflux, and mucus (which in turn affected my singing capability) even after I stopped eating wheat. I would eat rice and be sick for days, lose my voice, and experience stomach pain. I was frustrated and tired of living in constant discomfort. I made a conscious decision to go gluten-free about six years ago and it has truly changed my life for the better.

Page 17: Health Crossings Fall 2011

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esCaRole:2 heads of escarole coarsely chopped4 cloves of garlic thinly sliced2 pinches of sea salt to taste2 tbsp olive oil to lightly coat the pan

Heat the olive oil in the pan. When warmed, add the sliced garlic and sauté until softened and just starting to turn gold. Then add the chopped escarole and sauté until soft. Remove from pan and keep warm. TilaPia wiTH TomaTo sauCe:2 tbsp olive oil to lightly coat the pan½ sweet onion diced1 tbsp each of dried herbs: oregano, basil and parsley with dried shallots (www.penzeys.com)4 tilapia filets cut in half1 can organic whole tomatoes2 pinches of sea salt to taste

Original Recipeand dairy free. I also think that it is okay to allow yourself to splurge on your favorite meal one night a month. Make it your date night or lunch with the girls, but not to completely deprive yourself of the things you enjoy to eat in life.

HC: What was your favorite gluten-containing food? Have you found a gluten-free substitute for this food now?

Km: My weakness is pasta. I found pasta that is corn based rather that rice based that I enjoy with a small portion of a homemade marinara sauce and I get my pasta fix.

HC: Many people are changing to gluten-free diets lately, even if they do not have a known gluten intolerance. What are your thoughts on this?

Km: I highly recommend everyone go gluten-free. One can only benefit from this diet whether they are gluten intolerant or not. Since I have been eating gluten-free, exercising 5-6 days a week, and by working closely with my doctor, I not only feel amazing, but I have prevented most of my PCOS symptoms. The drastic decrease in my carbohydrate intake also helps me deal with the insulin resistance component of PCOS.

CeliaC Disease occurs when the proteins in gluten (glutenin and gliadin) trigger your immune system to overreact with strong and unusual antibodies. This sets off a domino-effect of increasingly serious health problems.

NoN-CeliaC GluTeN seNsiTiviTy is currently a little more difficult to pinpoint. Basically, individuals who suffer from NCGS suffer very similarly to people with Celiac Disease, but the blood test which identifies and diagnoses celiac disease returns as negative. Kristine’s case is non-celiac gluten sensitivity.

GluTeN alleRGy is a histamine response to wheat, much like a peanut allergy or hay fever. Wheat allergies manifest themselves in a wide variety of manners which can be different for different people. Some people experience hives while others might experience stomach pain.

THRee CaTeGoRies oF GluTeN iNToleRaNCe

For more information about gluten intolerance, visit www.gluten.net

iNsTRuCTioNs:In the same pan used to make the escarole, heat some more olive oil in the pan. When warmed, add the diced onions and sauté until softened and just starting to turn gold. Add the herbs and shallots and sauté till soft. Add the tilapia filets into the onion and herb mixture and heat about 2 minutes each side. Add the can of whole organic tomatoes and the salt. Cover and cook about 5 more minutes until the tomato sauce bubbles. Serve over the sautéed escarole and enjoy! This dish can be used with any kind of white, flaky fish or chicken. Adjust cooking times accordingly.

TilaPia wiTH HeRBeD TomaTo sauCe oveR sauTeD esCaRole

Gluten, grain, soy and dairy free recipe by Kristine.Cooking and prep time: less than 30 min. Serves: 4 people

Page 18: Health Crossings Fall 2011

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Page 20: Health Crossings Fall 2011

Type II Diabetes From Symptoms to Control

Type II Diabetes is one of two forms of the condition in which either the pancreas does not produce enough insulin, red blood cells block insulin from being absorbed inside them, or both. Type II Diabetes, also known as Adult Onset Diabetes, affects 90% - 95% of the population that have been diagnosed with some form of diabetes.

Insulin is a hormone that helps the body to store sugars for fuel thus when either the pancreas is in a state of low production or the blood cells are blocking the absorption of insulin, a build-up of sugar remains in the blood stream. Over time this excess sugar can cause more serious health concerns such as heart disease, stroke, and kidney failure.

symPToms oF TyPe ii DiaBeTesThe symptoms of Type II Diabetes are excessive thirst, excessive hunger, frequent urination, fatigue, and dizziness. Some people’s symptoms begin with a general malaise or simply not feeling well. There are several factors that can predispose a person to Type II Diabetes; a diabetes diagnosis of a grandparent, parent, or sibling; a history of gestational diabetes; or being overweight.

GeTTiNG TesTeDThe first test that your physician may perform is a simple finger stick blood test to check your blood sugar. If your physician suspects that you may be diabetic, the next test performed is usually the Hemoglobin A1C test. It is also performed as a finger stick and the results will give your physician an average of the sugar concentration over the past 2-3 months. A normal Hemoglobin A1C is below 6.0. Anything over 6.0 tells your physician that you have diabetes.

CoNTRolliNG TyPe ii DiaBeTesThe good news of a Type II Diabetes diagnosis is that it is controllable through diet, exercise, medication, or a combination of these. After a diagnosis, it is generally a good idea to see a dietician who will help you to change your diet and gain control over your blood sugar.

The most important factor is blood sugar control through diet is to watch your intake of carbohydrates. Carbohydrates are the component of foods that create energy or fuel for your body. Carbohydrates occur in the form of either sugars or fiber. An increase in fiber and a lowering of sugar intake will help to get your blood sugar to a more normal level. In some cases, medication such as insulin replacement along with the dietary changes are necessary to gain control of your blood sugar levels.

Along with dietary changes, an increase in the amount of exercise you perform is essential. Exercise helps the body to both produce more insulin as well as store the excess sugars in muscle tissue. As little as 15 minutes of exercise per day can make a dramatic difference in your blood sugar levels. Walking, biking, and low impact aerobics are all wonderful exercises that will increase the body’s ability to store sugars properly.

If you are experiencing any of the symptoms listed above or have a predisposition to diabetes, call your physician to schedule a blood sugar test.

20 | Fall 2011 | .com

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as little as 15 minutes of exercise per day can make a dramatic difference in your blood sugar levels.

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22 | Fall 2011 | .com

Did you know...

...oveR 111,000 PeoPle aRe waiTiNG FoR a liFesaviNG TRaNsPlaNT NaTioNally? Every day 18 people die waiting for a lifesaving transplant. One organ donor has the potential to save as many as eight lives; an organ and tissue donor has the potential to save as many as 80.While the Glenda P. Dawson Donate Life Texas Registry is gaining momentum and numbers have improved dramatically, less than 10 percent of Texans over the age of 18 are registered. Registering to become an organ, eye and tissue donor is simple. It’s free and it takes less than five minutes. There are three ways to register:1. Online at www.donatelifetexas.org.2. In person at the Department of Public Safety Office (DPS).3. Online with the Department of Motor Vehicles (DMV) when renewing vehicle registration.For more information about LifeGift and the registry, visit www.lifegift.org.

...FooD alleRGies aRe oN THe Rise? A recent study found that as many as one in thirteen chil-dren under the age of 18 have at least one food allergy. And for almost 40%, the reaction can be severe or life threatening. Anyone can be allergic to any food, but eight foods account for 90% of all food related reactions – milk, egg, peanut, tree nut, fish, shellfish, wheat and soy. Importantly even a trace amount of an allergen can trigger a reaction. There is no cure for a food allergy so education and awareness are key. To learn more about food allergies, visit www.food-allergy.org.

...HiiT BuRNs moRe FaT iN less Time THaN sTeaDy sTaTe CaRDio? What’s HIIT you ask? High Intensity Interval Training. Research shows that doing HIIT opposed to steady state cardio burns more fat in less time. This method will shorten overall workout time, increase intensity, and boost metabolic rate. If you’re new to HIIT, start with a 1:2 ratio of work into recovery, sprinting 15 seconds and walking 30 seconds. As you grow stronger, increase your ratio from 1:2 ratio to a 1:1 ratio.This tip was provided by Shannon Thibodeaux CPT, SC of JAbfitness.Contact Shannon at [email protected] 832-613-1031.

Learn how to get included in our “Did you know...” section by emailing us at: [email protected]

Page 23: Health Crossings Fall 2011

.com | Fall 2011 | 23

Eat Right America’s ANDI Scores

Kale 1000 Kidney Beans 100 Walnuts 34

Collards 1000 Sweet Potato 83 Grapes 31

Bok Choy 824 Sunflower Seeds 78 White Potato 31

Spinach 739 Apple 76 Banana 30

Brussel Sprouts 672 Peach 73 Chicken Breast 27

Arugula 559 Green Peas 70 Eggs 26

Cabbage 481 Cherries 68 Peanut Butter 25

Romaine 389 Flax Seeds 65 Whole Wheat Bread 21

Broccoli 376 Sesame Seeds 65 Feta Cheese 20

Cauliflower 295 Pineapple 64 Whole Milk 20

Green Pepper 258 Oatmeal 53 Ground Beef 20

Artichoke 244 Mango 51 White Pasta 18

Carrots 240 Cucumber 50 White Bread 18

Asparagus 234 Pistachios 48 Apple Juice 16

Strawberry 212 Soybeans 48 Swiss Cheese 15

Pom. Juice 193 Corn 44 Low Fat Yogurt 14

Tomato 164 Salmon 39 Potato Chips 11

Blueberries 130 Almonds 38 American Cheese 10

Iceberg 110 Shrimp 38 Vanilla Ice Cream 9

Orange 109 Tofu 37 Olive Oil 9

Lentils 104 Avocado 37 French Fries 7

Cantaloupe 100 Skim Milk 36 Cola 0.6

...THeRe’s a sCale THaT measuRes THe NuTRieNT DeNsiTy oF FooD? It’s called the “Aggregate Nutrient Density Index.” This index measures how rich foods are in micronutrients when compared to their total caloric content. Micronutrients include vitamins, minerals, antioxidants and phytochemicals. The Aggregate Nutrient Density Index was developed and patented by Eat Right America.

Whole Foods provides a more extensive ANDI scoring system in their stores and on their web site at:www.wholefoodsmarket.com/healthstartshere/andi.php

Page 24: Health Crossings Fall 2011

Eating healthy or losing weight does not have to mean perpetually eating home-cooked food and sacrificing all social life. You can dine out with friends or colleagues at restaurants and still maintain a guilt-free diet plan. All you need is a sense of moderation and a strategy to implement it. Here are a few tips that would help ►

Six Easy Tips to Eat Healthy at

Restaurants - Damyanti Ghosh

Page 25: Health Crossings Fall 2011

If you follow these tips, there is no reason for you not to enjoy all kinds of food at restaurants. The key is a degree of restraint. Once you master it, it would help you maintain a healthy diet despite eating out often.

If you’re a meat lover, by all means go for that steak once in a while. But remember to stick to lean white meat like fish, chicken, and turkey. These are good for your heart and your general well-being. Instead of fried meats, choose grilled recipes flavored with herbs and spices rather than fat.

4Drink a glass of water and eat a fruit like banana, avocado, or apple before you set off for the meal. This will ensure you’re not ravenous when you begin to order and can dwell on healthy choices instead of the greasy stuff.

1

When ordering sides, check if fries or mashed potatoes can be replaced by simple salad. This keeps the calorie count down and adds important vitamins that are essential for good health.

2Avoid salads with rich, creamy dressing. Go for vinaigrette or other varieties containing the heart-healthy olive oil. Ask for your salad with-out processed cheese and fried bacon because these add calories without nutrition.

5

When ordering drinks, remember that wines work well with meals when drunk in moderation.Check the sugar in non-alcoholic beverages before ordering them. Bottled fruit juices have undesirably high sugar content. Order fresh-squeezed ones if available. For drinks like lemonade, ask for the sugar syrup on the side and use according to taste. Plain water is the healthiest drink you can order and it also lets you enjoy your food to the maximum.

3Last, but not the least, check portion sizes. If the food looks more than what you normally eat for a meal at home, get some of it packed right away. Indulge your pets if it is suitable for them or eat as ‘leftovers’ lunch the next day. Just because the portion size is large does not mean you have to finish it at one sitting.

6

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The popularity of the pomegranatefruit is growing rapidly as more people discover its unique health benefits. Pomegranates are a good source of polyphenols and other compounds that reduce inflammation and destroy free radicals. Preliminary studies show that the unique compounds in pomegranate fruit lower the risk of heart disease and some types of cancer. Sure, pomegranates are good for your “insides”, but special compounds found in this fruit could help you look more beautiful on the outside too - by reducing skin wrinkling and sun damage. What are the benefits of pomegranate for skin health and aging?

A compound in pomegranate may help reduce the breakdown of collagen, the protein that gives skin its useful vitality - and prevents wrinkling and sagging. Korean researchers isolated a component, called ellagic acid, from the pomegranate fruit and applied it to the skin of hairless mice. When they exposed the mice to a dose of UVB radiation, which would

Pomegranate for Skin:

Can It Make You Look Younger?

cause sun damage, the mice didn’t experience the characteristic skin thickening that would normally occur. Not only that, but they didn’t have an increase in inflammatory cells that are a marker of skin damage and collagen breakdown.

The ellagic acid from the pomegranate fruit seemed to protect the skin of these mice from the type of sun damage that could lead to premature aging and skin wrinkling.

PomeGRaNaTe BeNeFiTs FoR HumaN sKiN Cells

When researchers applied ellagic acid in pomegranate directly to human skin cells and exposed them to UVB radiation, the collagen-producing cells, called fibroblasts, didn’t undergo the expected breakdown in collagen.At least in the laboratory, pomegranate has benefits for human skin cells as well. Could the ellagic acid in pomegranate be the key to naturally preventing wrinkles and sagging skin?

PomeGRaNaTe BeNeFiTs FoR sKiN: THe BoTTom liNe

Because of findings like this, more companies are adding pomegranate to their skin care products. Unfortunately, most contain only small amounts of the active compounds - probably not enough to have real benefits.

A better option is to buy pomegranate extract from a company like skinactives.com and add it to your favorite skin cream. This way you can get higher concentrations of ellagic acid and other health polyphenols that protect skin cells from the aging effects of the sun.

One word of warning. Only use pomegranate extract in conjunction with your regular sun protection. Pomegranate extract is not a substitute for sunscreen, but it may offer some additional protection against skin aging that a sunscreen can’t provide.

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Page 28: Health Crossings Fall 2011

The American College of Embryology (ACE) is an organization of reproductive embryology practitioners. Reproductive embryology practitioners create human embryos and provide care for them before embryos are transplanted into women during In Vitro Fertilization treatment. ACE’s mission is to assure that the knowledge and skills of every embryology practitioner in the United States meet a minimum standard demonstrated by passing a theoretical and practical exam in embryology.

Check if your fertility clinic has an ACE certifiedReproductive Embryologist on staff:

www.embcol.org

Page 29: Health Crossings Fall 2011

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Page 30: Health Crossings Fall 2011

aCRoss2. to crouch down 6. lack of water7. filamentous fungi8. brown or white9. Described as the subtle energy force that flows through the body in Chinese culture11. person trained to compete in sports12. rate of movement16. incentive17. form a curve18. of or relating to the heart

DowN1. practice of preparing food3. largest park in Houston4. technical term for teeth grinding5. the power to withstand hardship or stress10. Food that does not contain additives, pesticides and has not been genetically modified13. Latin-inspired dance-fitness program14. progressive lung disease that makes it hard to breathe15. pungent, spicy plant used to suppress nausea

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Have something to include in our next issue?Send your press releases, story submissions, “Did you

know” articles or event information and photos to: [email protected]

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Page 31: Health Crossings Fall 2011

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Page 32: Health Crossings Fall 2011