Heather Holtschlag Public Relations

Run Your Best Race...EVER

4/14/2015

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Local Health and Fitness Expert Offers Tips for Marathon Preparedness

Nicole Trombley, owner and operator of Pillar Wellness, knows firsthand how to prepare for a marathon. Besides being a health and fitness expert, Nicole has been running since seventh grade, a career that has included Division I Track and Field in college. And, she ran her first full marathon in 2010.

“Because of my experience as a runner, I thought I would know exactly what to expect when I decided to run my first full 26.2-mile marathon,” she said. “But I was wrong. I had the all-too-common 'How hard can it be?' mentality, and did not due my full diligence during my training. I have since learned from my mistakes, have bettered my running and can now offer firsthand experience to runners who are in training for the Pittsburgh Marathon on May 3.”

Nicole offers the following tips for athletes who are lacing up and hitting the roads in preparation for their long run:

Remember that training truly is the hardest part. The majority of runners cannot just show up on race day without having had the proper training and expect to finish without injury. Take your training seriously, and follow a program.
Take care of your feet. Make sure you have room for foot growth so that your toes are not cramming up against the front of your shoes.
Chaffing is for real! Regardless of your body type, parts and skin rub together when you run. If you’re running 26.2 miles, body parts and skin rub together a lot! Do yourself a favor and buy some anti-chaffing rub and get acquainted before the big day.
Practice race fueling and hydration. It's amazing how dehydration and lack of adequate calories can affect your race by way of fatigue, cramping or the common “hitting the wall” feeling. Practice your fueling techniques ahead of your race and stay aware of how your body reacts. Adjust as necessary.
Do not try anything new before the big day, including new shoes or clothes, tech gear, gels or even new food. Additionally, start fueling for your race two to three days prior to the race, and eat plenty of familiar whole foods and carbohydrates.
Plan lots of recovery and restoration in the post-race week. Most people think that massages are an indulgence, but after a major physical event, they can really aid in your recovery. Plan a massage a few days post-race, but be sure to ask around for a reputable referral, preferably someone who has knowledge of sports massage and lymph drainage.
Prepare yourself mentally. Anyone who has ever run a marathon knows that most of the race is mental. And it gets tough. If you are like most runners, there will be some part of those miles that you will feel like stopping, question your sanity or even stop, cry and hide in the porta potty. Practice self-affirmations, plant friends and family along the race route, pray and remind yourself of how hard you have worked to get to this point.
It is okay to stop to use the bathroom. Even the best runner have to stop and go sometimes.
Marathons are emotional. And it is okay to get emotional. You are asking your body to do a lot of work, perhaps something it has never done before. Just remind yourself that whatever you are feeling is okay.
Have fun! Enjoy the music, slap hands, see who you know along the route and try your best to relax.
Use the energy of the crowd to your advantage. It makes a huge difference when people are so friendly, encouraging and truly excited for YOU!

"During your run and as you cross the finish line, you will feel like a rock star,” Trombley noted. “It really is the best feeling!”

For more information about Nicole Trombley or Pillar Wellness, call 412.414.9438 or visit www.pillarwellness.com.

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City of Pittsburgh, Pittsburgh Fitness Council Proclaim May as Health & Fitness Month

4/3/2015

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Now you have no excuse for not getting your exercise in.

The City of Pittsburgh and the Pittsburgh Fitness Council (PFC) will proclaim May as Health & Fitness Month in the city. A proclamation ceremony, scheduled for 10 a.m. on Tuesday, May 5, at the City County Building, downtown, will kick off a month of healthy activities, fitness demonstrations, classes and other educational opportunities.

“With this proclamation, PFC hopes to encourage local wellness and fitness professionals, health care providers, local businesses and corporations to participate in a month of speaking events, workouts, demonstrations, promotions and social media calls to action,” said Nicole Trombley, partner of PFC. “On May 30, PFC will host a Fitness Festival in Market Square to serve as a final celebration of Health & Fitness Month for vendors and fellow Pittsburghers, and create an opportunity for participating businesses to host events in front of a captive audience of fitness enthusiasts.”

PFC has been working with city officials for the past few years on proclaiming a Health & Fitness month designed to educate and motivate area residents on how to get or stay fit and healthy. The main goal for this dedicated month is to increase awareness and encouragement for Pittsburgh's residents to take charge of their fitness and become more proactive toward living a healthier lifestyle.

Each week will feature a different theme and will consist of` activites designed to highlight that theme:

May 1-9 - Health and Fitness: Find your inner calm
May 10-16 - Health and Fitness: Nutrition
May 17-23 - Health and Fitness: Move More
May 18-31 - Health and Fitness: Zero in on your zzzzzs

“Pittsburgh has made the news for so many things in the past few years – from being hailed as the country's 'most liveable' city to being heralded as a 'top place to visit,'” noted Richard Butler, PFC partner. “But the one thing Pittsburgh has never earned a healthy reputation, and PFC wants to change that. Through the many classes, demonstrations, social media calls to action and all of the other activities that will take place throughout May in various locations in the city, we hope to help residents gain access to people and services that can help them move more and eat better. We want people to be part of the solution rather than the problem!”

About PFC

PFC was founded in (year) to be “the” unifying force to help fitness and wellness professionals network, grow, and continue their education. Our vision is to become the expert source for all things health and fitness in Pittsburgh.

In addition to creating the only membership-based organization for fitness and wellness professionals in Pittsburgh, PFC is cultivating the best minds in the industry to not only standardize its message, but to create the most credible, knowledgeable and professional network available.

For more information about PFC or about Health & Fitness Month in May, call (412)498-9017 or visit www.pghfitcouncil.com.

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Relieve Negative Emotions with EFT

3/28/2015

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Joan Kaylor, MSEd, LPC, DCEP, ACP-EFT, diplomate in Comprehensive Energy Psychology, recently earned the gold standard certification in Emotional Freedom Techniques (EFT) from the Association for Comprehensive Energy Psychology (ACEP). Kaylor is only the third person in Pennsylvania to have received this certification.

“I feel incredibly fortunate to have earned this certification, which will enable me to provide enhanced services to my patients,” Kaylor said. “It's just one more way I can help my patients to feel better and improve their overall health.”

Kaylor participated in a workshop on EFT several years ago and in 1996, decided to pursue becoming an instructor. In 1998, she became a member of ACEP and participated in a two-year program under the direction of Tina Craig, daughter of Gary Craig, who created EFT in 1995.

EFT is a healing tool based in Chinese acupuncture, according to Kaylor, and distress is a disruption in the body’s electrical system or meridian channels. “People can employ EFT by simply tapping on any of the body's 14 meridians, which are located in specific places. By tapping on the endpoints of the meridians, we clear the disruption, balance is restored and whatever negative emotion we are feeling goes away.”

Kaylor uses EFT in her practice to help patients who are suffering from a variety of issues, including anger, guilt, stress, overeating, workplace conflict, grief, sports performance and managing financial issues.

“I also help people to stop feelings of procrastination and to help them get 'unstuck' in their lives,” Kaylor said. “Additionally, I work medical professionals who need stress relieve, including staff members at doctor's offices, emergency rooms, ambulance drivers, and trauma staff who need to deal with life and death situations everyday.”

Kaylor also practices EFT for business solutions, such as eliminating conflict in the workplace and how to increase a person's self-esteem enough to ask for a raise or promotion. She also recently started offering video counseling services to individuals who have Highmark Blue Cross Blue Shield insurance, a service especially valuable for patients whose conditions prohibit them from leaving the house, those who are sick or cannot travel to her office.

For more information about Kaylor or EFT, call 724.413.0964, email JoanKaylor@hotmail.com or visit www.joankaylor.com.

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Eye-Juvenation

3/9/2015

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I recently participated in a "Healthy You" giveaway hosted by The Mogul Mom, a website designed to offer much needed help for "mompreneurs," along with resources and access to the right experts who can help with everything from accountability and time management to easing "mommy guilt" and stress. All I needed to do to enter was to submit a sentence or two on what makes me happy.

Hmmm...a lot of things make me happy. A bright, sunny day. A productive day in the office. Making a meal that everyone in my immediate family likes. But perhaps the one thing that makes me happiest is seeing the exhilarating expressions on the faces of my boys as they explore the world around them.

I wrote that, submitted it, and won.

And when my prize arrived in the mail late last week, my next best happiest moment was born.

You see, among the many fantastic prizes offered in this particular giveaway was a pack of three eye gels from Honest Hazel. It was the product's description that caught my eye: "...the perfect pick-me-up. Providing instant cooling relief for allergies and headaches, stress and fatigue.

What mother of two young and VERY active boys wouldn't want that?

I knew I had to have this prize.

And after a few weeks of...you guessed it...stress, fatigue, allergies (thank you, change of season!), and headaches, I received the best tweet ever. "Congratulations, @hholtschlag, you won the Honest Hazel Eye Gels in The Mogul Mom Giveaway!"

A few days later, they arrived. I retrieved them from the mailbox and planned to use them that night. Upon opening the package, I saw a note from Catherine Scott, founder, who suggested I pop the gels in the refrigerator for at least 20 minutes to experience extra goodness.

Could this get any better?

That night, before bed, I remembered to put the gels in the refrigerator, where I let them chill for about 30 minutes. I took them out, applied them, and was instantly rejuvenated. The cool gels placed right under my eyes (the narrow end of the gel faces toward the inside of the eye) immediately lifted me up; it was like my entire body just "chilled out."

Now the directions say to wear the eye gels for 20 to 25 minutes for a quick treatment, but for extra hydration, you can wear them overnight. Although I certainly would have felt fine wearing them to bed, I decided to take them off after about 45 minutes. I rubbed in a bit of extra formula that was left after removal, and I fell right to sleep, my face feeling a slight refreshing tingling sensation.

As if the experience of actually wearing the eye gels isn't enough, the ingredient list should make you feel pretty good about doing something...well, pretty good...for yourself. Each gel contains Cactus Collagen, Arbutin, Vitamin C, Vitamin E, Hyaluronic Acid, Natural Glycerin, Aloe Vera, and Vitamin B3.

Although no product is going to permanently eliminate the stress, fatigue and all that comes with being a work-at-home mom, I would have to say that this product comes pretty close.

Go ahead, check them out for yourself and maybe even indulge in a pack. You deserve it.

Find out more at www.HonestHazel.com. And tell them I sent you!!

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And the Winner Is...

2/19/2015

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Anyone who knows me knows that I am a diehard “get-it-doner.” No matter how many times I have to let my kids watch the dreaded Paw Patrol pups or hear the chalkboard screeches as they draw on my new chalkboard wall in my office (I thought this would be a great way to keep them entertained while I’m at my desk…until I heard that awful screech), I will NEVER miss a deadline. And so, I am thrilled to tell you all that I have picked a winner of my recent PR giveaway that I hosted with The Mogul Mom, and that she and I have already talked and the project is underway!

Before I reveal the winner, let me say that it was a HARD, HARD choice. I have connected with so many wonderful women through this giveaway who have already inspired me to continue doing what I’m doing. Because there are people out there who DO need my services and who WILL depend on me for my knowledge and expertise. (Funny…this is totally contradictory to my high school years!) And the women who entered should all be hugely commended because not only do they work hard to pursue their dreams, but they know when they need help — when a task or a concept just isn’t one of their strengths — and they aren’t afraid to ask for help. Go, YOU!!

I am hoping that each of you will follow along as I blog about this journey, and maybe even pick up a helpful hint or two about how to publicize your business. I enjoy interaction, so please do not hesitate to post any questions or comments you along the way.

So, without further adieu…the winner of the PR giveaway is Alison Blair, founder of Healthy Belly Healthy Life, a resource for mothers who care for a child or children with food allergies.

Now, truth be told, Alison is not my “typical” client. I spent 15 years working fulltime in the PR departments of prestigious medical centers, working with demanding doctors who wanted things three days ago, and dedicated, but overworked, nurses, who were very tired. Even today as a fulltime freelancer, I tend to seek out clients who mimic this mold.

But Alison opened my eyes to a whole new world (outside of those dreaded hospital walls) and a new audience just as in need of tender, loving care as the patients I typically saw in the hallways. And because of that, my spark is renewed, and I feel more motivated! Read on to find out more…

Alison has been a certified health coach for several years, and up until August 2014, primarily worked with business women who wanted to live healthier lifestyles. Her daughter, age 3, who suffers from a host of food allergies, inspired her to shift her focus and offer her coaching services to mothers who may feel lost and alone in the process of searching for answers on how to manage their little one’s nutritional needs.

She told me that she often experienced feelings of loneliness and despair when her daughter was initially diagnosed, as she searched and searched for resources and help. Upon finally learning how to successfully manage her daughter’s allergies, she wanted to do something to ensure that other mothers would never have to endure her initial anguish.

Alison said that she works with some clients now and also hosts classes for mothers and that most, if not all, of her services are provided through phone calls. She markets herself primarily through word-of-mouth and her social media channels. Her Facebook page is Healthy Belly Healthy Life; she can be found on Twitter @healthy_belly. She also does some paid advertising.

We began our conversation by talking about how she can spread the word about her services. My first thought was that she write a letter to area pediatricians and pediatric allergists to introduce herself, her business and that she would like to be considered a referral source for patients and their families. She has begun that process, beginning with her own pediatric allergist. I also suggested a monthly or bi-monthly electronic newsletter that would keep her name in the forefront of her client’s minds. In addition, if they wanted to refer a friend to see Alison, all they would need to do is forward the newsletter. The newsletter could contain recipes, tips on how to manage the care of a child with food allergies and upcoming classes or other events she may be hosting. She explained that she already compiles a regular email that is sent to current clients, and though it does not contain information to the length described, she would consider adding to it.

We decided to do a press release, distributed to her local community news outlets, that would “announce” her new food allergy focus. I explained that a press release is a great start, as it’s essentially free publicity if it gets picked up and runs in the local paper. The downside is that unlike a a paid advertisement, a news placement is not guaranteed. Even if it doesn’t run, however, she still gets her name out there in front of reporters who could possibly be doing a story on food allergies in the future and who will remember her name and seek her out for an interview. It’s a win-win.

We talked more about the services she provides, the packages she offers and what she particularly enjoys about this new venture. All of this information is included in the release that will hopefully make her famous, and allow us to say “we knew her when!”

I am going to leave off here, and hopefully leave you longing for more information about how this journey continues. Stay tuned for my next Journey Blog!!

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Pittsburgh Fitness Trainer Joins Forces with Military Families

1/21/2015

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A local fitness trainer is offering free training sessions to a very special group of people.

Natalie Freund, a Canonsburg resident and fitness trainer at Fitness Fanatics in Bridgeville, is giving back to active members of the military and their families. She is part of an initiative called Joining Forces, a nationwide group of health and wellness professionals committed to providing 1 million fitness services hours to activated reservists and National Guard members and their immediate families.

“The Joining Forces program is a comprehensive national initiative that provides ways for America to reconnect with and give back to our service members and their families,” Freund explained.

Freund began offering complementary fitness training sessions in 2011. She and her husband, who is a Navy veteran, were headed on vacation, and while booking the trip, she happened to ask if the hotel offered a military discount. She was given a resounding “no, not during peak vacation season.”

“I started thinking about this more as the trip went on, especially about the fact that the military is never off duty – peak vacation season or not – and wondered how they could justify this policy,” she said.

To date, Freund has donated more than 100 hours of fitness training sessions, and said the feedback she has received has been nothing but positive. “I have even received a few emails from people who geographically cannot make it to the gym, but just wanted to say 'thanks' for giving back.”

Through the Joining Forces program, there is no limit to the number of sessions Freund can donate, but is mainly based on individual needs. She trains her clients out of Fitness Fanatics, a non-intimidating gym in Bridgeville, where the staff know everyone who walks through the door.

“What I have learned most is that we all need a helping hand now and again, and if it is just as simple as a fitness program to help people increase their quality of life, I am in 110 percent!” Freund said. “I can see that people have the ability to achieve their goals. They just need a nudge, and I love to see it happen!”

And Freund has witnessed many of the remarkable achievements that her clients have made – from eating more vegetables to walking or running a 5K, to getting to the gym one day a week and decreasing stress—even running a marathon.

“Natalie is enjoyable to work with and was nice to have as an exercise 'outlet' while my husband was living and working in Miami as an active duty service member,” said Anita Frank, one of Natalie's military clients. “She helped me with modifying my nutrition and eating plan, and helped me to develop a workout regimen that I could do at home or while traveling. I can certainly say that she has been a wonderful testament to the support that so many military families need while a family member is deployed or working away from home. She is a joy, and always has a smile on her face!”

Freund is proud to be part of such a remarkable program. She can be reached anytime by email at butthigh@hotmail.com.

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What's YOUR Place?

1/14/2015

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My place is the gym.

It's not just the place I go day after day to put myself through the ringer. It's where I go for peace, sanity and believe it or not, relaxation.

When I'm at the gym, I don't have my two little boys asking me what's for lunch. I don't have work calls to take or emails to return. I don't hear phones ringing or televisions blaring or timers beeping to signal dinner.

It's all about me.

Selfish, I know, but I need, and have come to cherish, that time. If I could, I would relocate my desk to a place right in the middle of the gym, amidst all of the equipment -- a spot that's sure to get my creative juices flowing. The gym is the place where I have had some of my best, hardest and most memorable workouts. But it's also the place where I have had some of the greatest thoughts on how to approach a particular project.

And I don't even need to explain my selfishness, for what is there to explain? It goes without saying that exercise is one of the best things you can do for your body. Not only am I gearing up for an active day with two active boys, but I'm helping to ward off certain cancers, diabetes, osteoporosis and arthritis, to name a few. I want to be around a long time for my family.

If there is one thing among so many that I want my boys to take from their childhood, it's their mommy's relentless need to get to the gym. I want them to think about the good that I am trying to do for my body, for my health, and hopefully inspire them to do the same.

My husband, who also is an exercise enthusiast, sometimes refers to my near perfect gym attendance as an addiction. My desire to get to the gym everyday, with rarely a day missed, is sometimes overwhelming. Just like the way I schedule my entire day around my time at the gym.

There are days when I dread going. But there has yet to be a day when I have left feeling like I wasted my time.

I say go where you find peace. Go retain some sanity. Return to the place that makes you feel like...you.

What is YOUR place?

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Are You Really "Showing Up" for Your Business?

1/4/2015

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by Ling Wong | business-soulwork.com

If you are just starting out or in the first few years of your business, mostly working solo, you probably feel like there are hundreds of different things you need to do to market and run your business. Because we have been told to do a million things all at once (with two hands and only 24 hours in a day!), we get overwhelmed. We go about doing busy work without spending the time (that we think we don’t have) to discern our action.
Sometimes, we make ourselves feel better by calling that “showing up.” Unfortunately, showing up has become a way for some to gloss things over and check them off the list… so they don’t have to go deep into the vision and intention behind their actions.
These days, everyone is patting everyone else’s back for “showing up.” It’s getting cliché, as in, we want to make the other person feel good by complementing him/her for just being physically “there” in the room, clicking a button to attend a webinar, or pushing a few buttons to be on a call. And everyone walks away being “socially acceptable.”
Somewhere along the way, “showing up” got diluted. “Showing up” has become mechanical. “Showing up” has become an “out,” so we feel like we are doing something, without doing what MATTERS. We can hide behind “showing up” so we keep ourselves busy and don’t have to stare whatever we are deeply resisting in its face (hint: what you resist is also very like where you need to grow most.)
When we only show up to things we choose to show up for, we are cherry picking. We avoid confronting things that are difficult, that push our limits, that challenge our beliefs, that make us uncomfortable – even though we know, heart of hearts, that doing that thing is in alignment with our core essence and our soul vision. That it will stretch us, dare us and make us better.
What is possible, what differences can you make, when we pledge to hold ourselves to a higher standard when we SHOW UP? Not just show up to things that are “convenient” so we can check some crap off the list and say “yeah, I have made my effort.”
Show up to what MATTERS to expressing your CORE essence and achieving your SOUL vision. While you are at it, SHOW UP to whatever shows up to you.
We don’t always have a choice for how things turn out. I don’t advocate muscling through everything and ignoring how we feel. I am not for “finishing” projects that are no longer in alignment with your core.
But if you are in the process of getting closer to clarity and alignment, you gotta ride it even if all it does right now is punching you in the face. Spit out the blood and PUNCH BACK like you mean it.
The test is not just to “be there”- the GROWTH and the magic happens when you are all in and be PRESENT even when shit happens.
It’s not the “things will get better if you have faith, think happy thoughts and say positive affirmations, love and light” kind of thing. No, No, No. I am not here to make you feel better. I want you to BE better.
It is about DISCERNING what is yours and what is other people’s shit.
And then having the balls to stand up and do what is right for YOU.
You think you don’t have “boundary issues” because you are “charging enough” or “not saying yes to everything”? Think again.
Are you listening to other people’s “should’s” all day (maybe disguised as “researching” or “training”) at the expense of creating the space you need to let your own voice come through?
Are you accepting “what is supposed to be” without questioning if that is what YOU are supposed to BE?
Are you allowing other people’s thoughts, ideas, philosophies and whatever shit trample all over your “mental boundary” and muffle out what your core essence has to tell you because you don’t trust yourself, or you fear that you are not “good enough”?
Are you trying to define YOU by other people’s notion of “success”?
(hmm, get over that 6-figure business crap already… where is your joy?)
Following your Hearts & Guts to express your CORE vision is not always rainbows and unicorns. Often times, when you gain the deeper awareness and change your course, the outward expression of things (e.g. the growth or revenue of your biz) can take a dip because on the “physical plane”, it is impossible to bring everything into alignment simultaneously. And misalignment causes inconsistent results.
To show up and keep at it so your actions and results (manifestation on the physical plane) can get into alignment with your vision, we need to TRUST.
Think about athletes – when they are in the field, they run, swim, bike, hit the ball… or do whatever they need to do to get to the finish line. They don’t stop every 5 minutes and analyze if they are going the right direction. They KNOW the finish line is there.
Trust is the force behind Gumption.
Gumption is the force that drives us to the finish line.

Author Bio

Ling helps Maverick Entrepreneurs upgrade their Mindset + Marketing so they can nail their Messages, claim their Superpowers and muster the Guts to monetize their Truth to build a purpose- and personality-driven business that is a full expression of themselves.

Ling helps her clients supercharge their actions not only through smart strategies and practical tools, but also through their personal growth and development – so they not only grow their business, but also LET THEIR BUSINESS GROW THEM.

Through her “left brain meets right brain” approach, Ling helps her clients tap into their intuition and ground those light bulb moments with practical strategies and marketing tactics to build a profitable and sustainable business that is a full expression of themselves.

Ready to change your Perspective, upgrade your Mindset and LIVE your Potential? You can find Ling and download her free “Monetize Your Truth” Soulwork Bundle on her website.

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The Sweet Stuff

12/14/2014

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As the holidays approach, our thoughts turn to the dinner table, or more likely, the treat table. The holiday season, it seems, is that one time of the year, before the New Year’s Resolutions begin, that we allow ourselves the opportunity to indulge. To forget about extra calories and toss our food journals by the wayside.

But before you find a permanent place by the cookie tray, there are some things you should know about the ingredients, namely, sugar.

“The word ‘sugar’ is used to define monosaccharides and disaccharides,” said Lindsay Schmitz, MS, RD, LDN, wellness and sports dietitian at the Upper St. Clair Community & Recreation Center. “Monosaccharides, the simplest form of carbohydrates, include glucose, galactose, and fructose. Disaccharides, which are two monosaccharides, include sucrose, lactose, maltose, and trehalose.”

The most common form of sugar, according to Schmitz, who said that the “sugar market” has blown up in the past few years, is white granulated, or table, sugar. “Other sugars that are easy to find include agave nectar, brown sugar, coconut palm sugar, honey, and powdered sugar.”

And though many may believe to the contrary, not all sugar is bad for us, especially when it is a naturally-occurring substance in the food we eat. However, Schmitz warned that excessive consumption in any form, however, is not recommended, as it has been linked to medical conditions such as obesity, and is suspected of being a major contributor in the occurrence of diabetes, cardiovascular disease, dementia, macular degeneration and tooth decay.

“Naturally-occurring sugar is found in a food without the product being altered,” Schmitz explained. “Other foods contain added in the form of white sugar, brown sugar, raw sugar, corn syrup, corn syrup solids, high fructose corn syrup, malt syrup, fructose sweetener, honey, molasses and others.”

Schmitz further explained that naturally-occurring sugars include fructose which is found in fruits, some root vegetables, cane sugar and honey. Sucrose is found in the stems of sugar cane and roots of sugar beet, and lactose is the sugar found in milk. Added sugars are most commonly found in soda, energy drinks, sports drinks, grain-based desserts, such as cake, cookies and pie, and fruit drinks.

One current popular weight loss trend is to give up sugar entirely. But, that should not happen without giving it some “weighted” thought.

“Eliminating sugar from the diet is not necessary and can, in fact, result in a compromised nutritional status, especially if entire food groups, such as dairy foods containing lactose and fruit containing fructose, are eliminated without replacing the nutrients they contain elsewhere in the diet,” Schmitz noted.

So, then, how do we know how much we can consume?

According to the 2010 Dietary Guidelines for Americans, in order to meet nutritional needs without exceeding calorie needs, a person must limit sources of added sugars, however a specific recommended intake does not exist and needs to be determined on an individual basis.

“There is much confusion among the average consumer’s sugar intake,” Schmitz said. “The Nutrition Facts Food Label lists information on total sugars per serving, but it does not separate added sugars vs. naturally-occurring sugars. The listing of sugars on the Nutrition Facts Food Label does not tell the consumer the whole story about the added sugars that are found in a food, or whether the food has any nutritional benefit from the sugar content.

“For this reason, it is unrealistic for people to keep their total intake of sugar low without evaluating the source of the sugar in a food item. Encourage consumers to maximize their intake of fruits and vegetables and low fat dairy foods, as per the Dietary Guidelines for Americans, even though these foods contain sugar. Consumers should read the ingredient list on food labels to help identify the source of the sugar. Evaluating the Nutrition Facts Food Label for other sources of nutrients can also help a consumer determine if a food contains beneficial nutrients, as well, regardless of its sugar content.”

Schmitz offers the following tips to stay healthy and happy this holiday season:

Bring a dish to the party. Provide a healthy alternative to traditional holiday food.
Never go to a party hungry. Skipping meals only make you hungry and can cause you to overeat at a party.
Plan ahead. Do not get too caught up in the hustle and bustle of the holidays to the detriment of remaining healthy.
Be active. Remaining active can help to manage weight and relieve some stress that the holidays can create.
Focus on family and friends, not food.

Schmitz sees clients at the USC Community & Recreation Center and will soon be accepting insurance. Nutrition services are available for a single visit or a program of visits. There are multiple choices ranging from individual to couple to family packages. For more information, call the USC Rec Center at (412) 221-1099.

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Press Releases that Pack a Punch

4/6/2013

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Do you remember the last time you read a story in a newspaper, magazine or online and thought, "Who cares? Why is this relevant to me, the reader?" If so, you have officially entered the thought process of a journalist each time they receive a press release.
While the concept of a press release is not new, its content must be for it to have any hope of getting picked up and ultimately covered. There are a few things that will help "keep you in the know" when writing and distributing press releases and can help you achieve the results you want.
Know Your Audience. If you are targeting a specific industry, target your release to journalists who cover that field. A press release that blankets all journalists everywhere will not only waste your time, but will not attract the attention for which you were hoping.
Know Your News. Are you announcing a new product? Promoting a special event? Highlighting a new medical procedure or wellness initiative? Know the direction you want to take with your press release and stick to it. Do not get sidetracked on other topics. Stay focused.
Know Your Impact. What kind of impact will your announcement have on the readers who see this information? While it is great that your company is launching a new product, what is even greater is the impact that this new product will have on the general consumer. Just as important is when this product will be available.
Know Your Source. Your interview source will be the person to whom all media inquiries for this particular press release topic will be directed. Most importantly, make sure that they will be available when the press release goes out and that they are well-versed in the subject matter. If they absolutely cannot be available, be sure to have a backup plan. Nothing is more frustrating to a journalist than following up on a press release only to find out that their interviewee is not available.
Know Your Expectations. Set realistic goals when sending out a press release. Is your hope to garner coverage about your upcoming event in the community newspaper calendar listings? Or, maybe you have something larger to talk about, something that could figure prominently on the front page of your newspaper or maybe even the national media outlets. Whatever it is, setting realistic expectations at the beginning will help to avoid disappointment and discouragement in the end.

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