Women’s Independent Press

By Dr Kathleen Hartford

GREAT Breakfast & Snack Suggestions

How often you eat is just as important as what you eat…

Your daily diet should consist of three main meals and two smaller snacks – taking in consideration your portion sizes. This point was visually brought home to me when pulling out my grandmother’s china for a family dinner. Grandma’s dinner plates were about two-thirds the size of the plates we use today. So, begin taking smaller portions or perhaps just eating from smaller plates.

The reason for the small snacks between meals is actually twofold. First, nutritious snacks (we’re not talking about the bag of Lay’s here) help stabilize and regulate your blood sugar levels. Second, eating a healthy snack will prevent you from being so hungry (a.k.a. starving) at your next meal and prevent you from diving head first in to the refrigerator or pantry. Whatever you do, do not skip a meal. Skipping meals will decrease your basal metabolic rate, increase your deposits of fat, and create a condition called gluconeogenesis – where your body breaks down your muscle to use as fuel when no glucose is present in the system.

To recap, eat healthy nutrient-dense food the way it comes from the earth. Have 1/3 of the food on your plate in the form of protein and 2/3 be alkaline food from vegetables. Enjoy a multitude of colors in your vegetables and low-glycemic starch selections. Eat frequently, preferably five times a day – two of which can be small snacks to help stabilize your blood sugar levels and control hunger cravings.

Here are some great BREAKFAST suggestions:

1. Omelet made with 1 whole egg or 3 egg whites and vegetables chopped and cooked with 1 tsp olive oil and 1 slice of whole grain toast.

2. 3/4 cup nonfat or lowfat cottage cheese, 2 small fresh peaches, and 8 walnut or pecan halves chopped and sprinkled with cinnamon.

3. 4 oz plain low fat yogurt or 6 oz nonfat yogurt, 1 1/2 cups mixed berries, 2tbsp sliced almonds and a drizzle of honey.

4. 1/2 whole grain pita, 1/4 cup nonfat or low fat ricotta, 1 1/2 oz smoked salmon/lox, and red onion slices.

Here are some great SNACK suggestions:

1. 1 hard boiled egg and 1 medium apple

2. 1 medium pear and 10 whole almonds

3. 1 slice whole rye bread, toasted and 1 tbsp almond butter

4. 1 medium carrot, unlimited celery and cucumber sticks, and 1/4 cup hummus

5. 2 pieces turkey bacon and 1 hard boiled egg

6. 1 small nectarine or peach, 1/2 cup blueberries, and 4 oz plain low fat yogurt or 6 oz nonfat yogurt

If you have any questions, visit my website at www.drkathleenhartford.com

612 Smithfield Street • Pittsburgh, PA 15222
Thursday Lunch & Learn ❘ 12:15 pm
Fill your belly and your brain!

Hawking
January 8 ❘ DVD 90 minutes
Just in time for Stephen Hawking’s birthday, this ¬lm features exclusive
access to Hawking’s life story, told largely in his own words. (2013)
Finding Reliable Health Information Online

January 15
Overwhelmed by the amount of health information on the Internet?
Not sure which sites are trustworthy? Learn how to research and
evaluate medical information online.
Getting Ready to File

January 22 ❘ Presented by Diana Smith,
IRS Tax Consultants
Get a head start on the upcoming tax season! Representatives
from the Pittsburgh IRS o ce will discuss recent changes and
updates in personal and business taxation that can save you
money when you ¬le your return.
Getting Started in Genealogy Research

January 29 ❘ Presented by Marilyn Holt,
Carnegie Library of Pittsburgh
Trying to trace your roots and coming up with nothing, or don’t know
where to begin? Learn about resources that can aid you in your own
genealogical research.

Business Exchange Networking Lunch
* Give a 1-2 minute commercial for your business.
* Bring business cards, brochures, and samples.
* Make new business contacts.

Jan. 7 - Wexford, Four Points by Sheraton Pittsburgh North,
910 Sheraton Drive, Mars/Wexford, PA 16046
RSVP: email Carol Briney at
Carol@CarolBrineyWorkFromHome.com

Jan. 14- Mount Lebanon, The Devonshire of Mount Lebanon,
1050 McNeilly Road, Pittsburgh, PA 15226
RSVP: email Carol Briney at Carol@CarolBriney.com

Jan. 28- Fox Chapel, Comfort Inn (Old Holiday Inn) in RIDC Park,
Ohara Twp
RSVP: email Carol Briney at
Carol@CarolBrineyWorkFromHome.com

Time: 11:30 a.m. - 1:30 p.m.
Cost: $18 (Bring cash; No-shows will be billed for the lunch)
RSVP: By Monday prior to the event

For more info, go to: http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=Kk4iVAK8JRWQlvN_qnsbNQ.

*******************************************************************

How to Get in the News in 2015

Come hear from our wonderful panelists in TV, radio, and print
media about how to get you or your business in the news in 2015!

Featured panelists include:

* Joyce Gannon, Business Reporter, Pittsburgh Post-Gazette
* Jody Doherty, Regional Vice President, Comcast
* DeAnne Hamilton, General Manager, 90.5 WESA
* Jennifer Sloan, Executive Producer, WTAE

Date: January 9, 2015
Time: 7:30 - 9:30 a.m.
Place: James Laughlin Music Hall, Chatham University, Shadyside
Host: The Center for Women’s Entrepreneurship at Chatham University
Cost: $25 (includes continental breakfast)
Students- $12.50 with valid ID (Email pdecker@chatham.edu)
RSVP: Suggested by January 6

Register online at:
http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=7ZciitcSMsdU_CVNgT0lNQ

*******************************************************************

The Panel of the Published!

How long have you considered writing your book? A year, a decade,
maybe more? ICF Pittsburgh comes together once again to learn
from those among us who have done it - published.

Kick off the New Year with fresh thoughts around that manuscript
you started years ago, whether it’s up in your head or up in the
attic, it’s time to dust it off and reconsider putting pen to
paper again, with new inspiration and tools from our panelists.

These published authors will share their challenges, joys,
surprises and stumbles along the way. Don’t miss this special
New Year’s event.

Featured panelists include:

* Bonnie Budzowski, Book Coach
Author of the self-study course,
Write Your Book to Build Your Business

Mj Calloway, Sales coach and trainer
Co-author of Bold is Beautiful -
Breakthrough to Business Stratetgies

Sharon Eakes, Executive Coach and Coach Trainer
Co-author of Liberating Greatness, the Whole Brain Guide
to an Extraordinary Life

Bette Novak. Executive Career Coach
Author of The Art of Career Survival

Moderator:

David Goldman, Business and Personal Development Coach
Co-author of “The Sales Coach”

Date: January 14, 2015
Place: Sheraton Hotel at Station Square,
300 West Station Square Drive, Pittsburgh, PA 15219
Time: 11:15 a.m. - 11:30 a.m. Registration/Networking
11:30 a.m. - 11:55 a.m. Luncheon and Announcements
12:00 p.m. - 1:15 p.m. Featured Program
Host: International Coach Federation, Pittsburgh Chapter
Cost: By 5 p.m., Jan. 9: Members -$39, Nonmembers-$55.
After 5 p.m., Jan. 9: Members-$55, Nonmembers-$55

Register online at
http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=108ZVRV8z.LYTUaR43TZyA

Further info: contact Roberta Rollings at Pghcoachesassoc@aol.com.

*******************************************************************

BizMix at Stage AE

Join the Pittsburgh Business Times and their partners to mix,
mingle and network with Pittsburgh professionals at BizMix, an
evening networking event presented by the Business Times. This is
also a great opportunity to meet and visit with Business Times
editors, reporters and staff in an informal setting. Bring your
business cards and get ready to make new acquaintances. Most of
this open-house style event will be informal networking.

All attendees receive five free auction tickets for chances to
win gift cards, baskets and more

Want to showcase your product or service at BizMix? There are a
limited number of display tables available for this event.
Please contact Dena Trusiak at 412-208-3814 or
dtrusiak@bizjournals.com for information and pricing.

Date: January 14, 2015
Time: 5:30 p.m. - 7:30 p.m.
Place: Stage AE, 400 North Shore Drive, Pittsburgh, PA 15212
Hosts: Pittsburgh Business Times
Cost: $31.50-Business Times Subscribers; $35-Others
(Includes hors d’oeuvres and drinks, Advance payment required)
RSVP: Early registration encouraged (Limited Space)

For questions or additional information, contact Kelli Komondor at
412-208-3845 or kkomondor@bizjournals.com.

Register online at:
http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=vL4nXunuaT7gn1a1YlzIAg.

*******************************************************************

Focus, produce, staying organized!
I want to but I am living with ADHD!

Speaker: Susan Lieber, Certified Organizer Coach,
Leave it to Lieber

Recognition of the challenges associated with adult ADHD have
led to more individuals seeking evaluation and intervention
options for the condition. Join us to review the latest research
findings and to learn steps you can be take in the New Year to
manage your brain and meet your goals.

Date: January 15, 2015
Time: 8:30 - 9:30 a.m.
Place: Volunteers of America, 1650 Main Street, Sharpsburg, PA
Host: Volunteers of America of Pennsylvania
Cost: Free

RSVP: 412.782.5344 x 209 or volunteersofamerica@voapa.org.

*******************************************************************

Women’s Power Lunch

Come be a part of the longest running networking luncheon in the
Pittsburgh area. Bring 50 business cards or brochures to hand
out and be prepared to give a short presentation on your business
to introduce yourself to other business women and professionals.

Date: January 16, 2015
Time: 1:00 p.m. - 3:00 p.m.
Place: To be announced
Cost: $22.00 (Prepayment required)
RSVP: By January 14th

Questions: Contact Suzanne at Suzanne@womenspowerlunch.com
or 724-452-5152.

Register online at: http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=YaQ7oT6rvOjAr087Ams4iw

*******************************************************************
Optimize Your Brain to Achieve Impressive Results

Led by Bonnie Artman Fox, Mindfulness Speaker and Coach

You are good at what you do and yet there are certain patterns
that get in your way of obtaining the results you want. You
have good intentions, but daily distractions from technology,
social media, and responsibilities create roadblocks in taking
(and maintaining) empowered action.

When your mental mindset is calm and grounded, you are more likely
to see possibilities that elude you when caught up in distraction.
Training your brain to focus optimizes your ability to make choices
that align with your goals.

Come learn how to remove barriers and strengthen your resolve to
achieve the lasting results you want in 2015!

Date: January 20, 2015
Time: 11:30 - 1pm
Place: The River’s Club, 301 Grant St, Pittsburgh, PA 15219
Host: The Rivers Club
Cost: $20/session - pay at the door
RSVP: Suggested by January 16

Questions: Call Bonnie Artman Fox @ 412.877.8331 or
email Bonnie@AConscious.com

Register online at:
http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=qSAaSFCwDqM9EUv61tWRBg

*******************************************************************

It’s Tax Time! ARE YOU READY?
Speaker: Anthony Beresford, Accounting for Taxes
Get your papers in order, take advantage of tax strategies,
understand what to gather and how to report your financial
condition, learn tips that will help you lower your tax
preparation bill, be an active participant in your tax
preparation process and know how to control your own finances.
Join us to learn the ins and outs of preparing for tax season
to create more profit, less taxes and total peace of mind.

Date: January 21, 2015
Time: 12:00 - 1:00 p.m.
Place: Volunteers of America, 1650 Main Street, Sharpsburg, PA
Host: Volunteers of America of Pennsylvania
Cost: Free (Bring a brown bag lunch)

To register, call 412.782.5344 (x209) or email
volunteersofamerica@voapa.org

New Habits for a New Year: Seven Steps to a Stress Free Workday

Presented by Productivity Expert Anne Zacharias

Do you ever wonder what you’ve accomplished at the end of the day?
Would you like to take control of your work rather than have it
control you? If so, then start the New Year off right with this
January workshop.

This program is ideal for anyone who would like to spend less time
on “administrivia” and more time doing their real job. You will
discover the secrets on how to take control of email, climb out
from the weight of too much paper and get work projects done during
the workday. Participants will leave with actionable tips to
reduce procrastination and increase focus -allowing them to get
their work done in less time with less stress. These tips promote
a healthier work/life balance, allowing participants to have both
a rewarding career and happy home life.

Registration includes lunch, workshop and networking with
Pittsburgh’s smartest women.

Date: January 22, 2015
Time: 1:00 pm - 3:00 pm
Place: Sigma’s Conference and Event Center,
1717 Babcock Blvd, Pittsburgh, PA 15209
Host: Pittsburgh Professional Women
Cost: PPW Memers - $30.00; Non-members- $40
RSVP: Early registration encouraged (Limited Space)

Register online at:
http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=jStymVzkVkmgMnhxMMoBeg

*******************************************************************

Jazz Happy Hour Networking

A casual twice-a month networking event for those interested in
business innovation in Pittsburgh. A jazz, soul and blues
happy hour show plus open-mike interviews with local executives.

Created by Jessica Lee, a successful entrepreneur and musician,
Jessica Lee’s Jazz Happy Hour promotes live music in downtown
Pittsburgh and assists the entrepreneurial networking of the
region with funding and partnering opportunities.

Date: January 28, 2015
Time: 5:30 - 8 p.m.
Place: Rivers Club, 301 Grant Street, Level Four,
One Oxford Centre, Pittsburgh, PA 15219
Host: Jessica Lee
Cost: $5 (hors d’ouevres included)

Jazz Networking events are held on the second and final
Wednesdays of each month. For information on upcoming events,
visit http://clicks.aweber.com/y/ct/?l=4gu7_&m=JB2y.dS7meZhGz&b=F81ETIxRUk.QMP9ZbaSGmw

To RSVP, call 412-391-5227 or email erin.sustar@ourclub.com.

*******************************************************************

Vision Board and Beyond

Presenters/Facilitators:
Brenda DeCroo, Leadership Coach and Priscilla Robinson, Life Coach

Create a Vision Board, a collage that is a powerful and creative
tool to empower your dreams, focus on your goals, celebrate your
achievements, and express your gratitude. We cover various ways
that Vision Boards are used and will help you create one that
inspires you.

Date: January 31, 2015
Time: 10 a.m. to 1 p.m.
Place: The Mellor House Bed and Breakfast, 136 W. Swissvale Ave,
Edgewood, PA 15218
Hosts: Brenda DeCroo and Priscilla Robinson
Cost: Early bird by January 27-$30; at the door $35
RSVP: Suggested by January 27th

To RSVP, Email Brenda DeCroo at Brenda@theabundantbusiness.com
or Priscilla Robinson: ppr532@gmail.com

Ladies, what do you need to know about your Social Security benefits?
Enough to know you’re not leaving money on the table

Date:
Tuesday, January 27, 2015 or Thursday, January 29, 2015
Time: 6:00 – 7:30 PM
Cost: Free for you & a guest
Where:
The Musuneggi Financial Group
1910 Cochran Road
Manor Oak Two, Suite 520
Pittsburgh, PA 15220
Light refreshments will be served.
Limited seating available.

Please register by
Monday, January 19.
For more information or to register:
www.singlestepsstrategies.com
412-341-2888 ext. 312 chrissyg@mfgplanners.com

This educational workshop will provide insight into Social Security benefits
and retirement income solutions especially for women and their unique
challenges. There are a variety of claiming strategies that can help you to
enhance your lifetime benefits, but you could end up leaving money on the
table simply because you don’t know the various options.
And, wouldn’t it be helpful to know whether you may have some potential
l gaps in your retirement income?
Join us to learn keys to enhancing Social Security benefits:
 Understanding the impact of spousal, ex-spousal, and survivor benefits.

 Why taking Social Security benefits at age 62 may NOT be in your best interest.

 Qualifying for income benefits and how they are calculated.

 Learning how retirement income can cause taxation of your Social Security benefits.

Assessing necessity of work in retirement and the potential impact this may have on your benefits

By: Mary Grace Musuneggi
www.MFGplanners.com

Back in June 2008, I remember fielding calls from clients who were pretty sure they would spend their retirement years living under the Smithfield Street Bridge. As 2008 and early 2009 brought financial markets to their knees, we felt their pain. In lighthearted moments we would laughingly say maybe we
needed to change the name on the door of the office from The Musuneggi Financial Group to The Musuneggi Dog Walking Gang. But the fact is it was more important for us to hold on to the belief that “this too shall pass”–and it did.

We are currently at the historic highs of the stock market…and we have bond rates that are at historic lows. Double Whammy! And although there is no crystal ball,and past history cannot predict future history, I do believe that history can lend some perspective.

In a recent article by Brenden Gebben, Portfolio Manager for Absolute Capital, he refers to the Ned Davis Research that says that during Bull Markets, on average, the stock market has historically sustained upward trends for 331 market days before a 10% correction occurs and upward for 1105 market days before 20% correction occurs. So from this view we are certainly due for a correction.
And what if we are? What are some things we need to do? What are some things we need to remember?

1. Avoid trading too frequently.
2. Stop. Don’t panic. Trust your strategies. Trust your money managers’ strategies; after all, that’s what you’re paying for.
3. Don’t get out of the market at the worst times.
4. Be sure you are diversified. There are other market segments beyond just domestic stocks and government bonds. Be sure you understand them all.
5. Rebalance sometimes. Often. Frequently. Or whenever it is appropriate for your risk tolerance and for your objectives.
6. Don’t ignore tax ramifications. Return on investment is not the same as after-tax return on investment.
7. Consider taking profits. When markets go down the most common theme we hear from our clients is that they have “lost” what they had previously earned. If you transfer profits to cash along the way, you keep those earnings to either spend or to reinvest in the markets when they go down. Buying opportunities.
8. And remember, in 1921 the Dow Jones was at 60 and recently it was at 17000. Obviously it has gone up. But to get there it has gone up and down and up and down and up and down along the way. Time can certainly be more important than timing.

No matter what the markets are doing, your investment decisions need to be those that are right for you. At the right time. In the right allocation. To review your current strategy give us a call.
The Musuneggi Financial Group is a financial services group whose focus is planning and service. The integrity of our group is based on the philosophy that all financial advice should be in a client’s best interest. We provide clients with an objective and independent approach to their planning needs.

We are able to choose from a broad array of financial resources. In doing so we take a holistic approach to a client’s planning needs, bringing together new ideas, professional expertise and knowledge to work for the benefit of the client. We believe that our independent objectivity can mean a world of difference when planning for your future. Go to the “Our Services” section on our website to see how we can help you. You can call 412-341-2888 or email info@mfgplanners.com with any questions or for more information. Manor Oak Two, Suite 520, 1910 Cochran Road, Pittsburgh, PA 15220.
Securities & Investment Advisory Services Offered Through H. Beck, Inc. Member FINRA, SIPC. 6600 Rockledge Drive, 6th Floor, Bethesda, MD 20817.
(301) 468-0100. H Beck, Inc., The Musuneggi Financial Group, LLC and Absolute Capital, are not affiliated.

By Caron_Beesley, Contributor
www.SBA.gov

January marks the celebration of the 15th annual National Mentoring Month!
The National Mentoring Partnership and Harvard School of Public Health with support from the Highland Street Foundation, National Mentoring Month is all about driving systemic change to make mentoring an integral component of youth and workforce development efforts.
Mentoring has enormous benefits for our youth. It can be a powerful factor in reducing disconnects from school and work, in increasing social and economic mobility, and in creating more productive and prosperous communities. Mentored youth are:

•55% more likely to be enrolled in college than those who did not have a mentor.
•81% more likely to report participating regularly in sports or extracurricular activities.
•More than twice as likely to say they held a leadership position in a club or sports team.
•78% more likely to volunteer regularly in their communities.

For mentors themselves, the mentoring relationship with a young person provides a shared opportunity for learning and growth.
What part can small businesses play in these valuable relationships?
Finding the time outside of running a small business to mentor can be a challenge, but business owners and employees alike can benefit from mentoring relationships. Mentoring can boost employee morale, increase satisfaction and provide a meaningful way for your business to give back to the community.
If you are interested in becoming a mentor, the National Mentoring Month website can quickly connect you with local organizations who champion youth mentorship programs – simply enter your zip code and off you go.

Set up your own mentoring program:

Another way that small businesses can get involved is to set up their own mentoring programs. FindYouthInfo.gov offers information on starting a mentoring program..
Alternatively, employers can take advantage of community organizations such as Wisconsin-based Common Wealth. Common Wealth’s Youth-Business Mentoring Program provides youth an intensive three week pre-employment training
followed by a job placement with a supportive business.

If your business needs its own mentor

If you came to this blog looking for mentoring advice for your own business, whether you are a young entrepreneur or not, check out the services of SCORE. Sponsored by the SBA, SCORE is a national small business mentoring organization that can connect you with a mentor based on your needs. Read more about what SCORE can do for you in: Why A Mentor is Key to Small Business Growth and Survival.

Additional resources
•Department of Labor Encouraging Future Innovation: Youth Entrepreneurship Education

Caron Beesley is a small business owner, a writer, and marketing communications consultant. Caron works with the www.SBA.gov team to promote essential government resources that help entrepreneurs and small business owners start-up, grow and succeed. Follow Caron on Twitter: @caronbeesley

Glass ceilings aside, millions of women are prohibited from accomplishing little more than survival.
Not because of a lack of ambition, or ability, but because of a lack of safe water and adequate sanitation. Millions of women and children in the developing world spend untold hours daily, collecting water from distant, often polluted sources, then return to their villages carrying their filled 40 pound jerry cans on their backs. An estimated 200 million hours are spent each day globally collecting water.
A study by the World Bank and the IRC International Water and Sanitation Centre of community water and sanitation projects in 88 communities found that projects designed and run with the full participation of women are more sustainable and effective than those that do not.
Surveys from 45 developing countries show that women and children bear the primary responsibility for water collection in the vast majority of households (76%). This is time not spent working at an income-generating job, caring for family members, or attending school.
In just one day, it is estimated that more than 152 million hours of women and girls’ time is consumed for the most basic of human needs — collecting water for domestic use.
The lost productivity of people collecting water is greater than the combined number of hours worked in a week by employees at Wal*Mart, United Parcel Service, McDonald’s, IBM, Target, and Kroger, according to Gary White, co-founder of www.Water.org

By Tom Winschel
Social Security District Manager in Pittsburgh, PA

This month, a driver will take the checkered flag at the Daytona 500, skiers will stand atop the podium at the World Alpine Ski Championships in Vail, Colo., and a football team will win Super Bowl XLIX in Glendale, Ariz. The sports are different, but the winners share a common trait—years of commitment to their plans.
To win the retirement game, you also need commitment and a plan. For years, you’ve worked hard and paid into Social Security. Whether you’re new to the workforce or getting ready to cross your own career finish line, you’ll want to open a my Social Security account to see how your hard work is paying off. You can create or access your account at www.socialsecurity.gov/myaccount. You can use it to verify your earnings history, get estimates of your future Social Security benefits, and more. It’s the place to get the information you need to put together your own winning game plan.
A good NASCAR pit crew keeps its driver on the track, and our Retirement Estimator can do the same for your retirement plan. The Estimator offers an instant and tailored estimate of your future Social Security benefits based on your earnings record. You can plug in different anticipated yearly earnings to discover different retirement options and learn how your benefits could increase if you work longer. Give the Retirement Estimator a test drive today at www.socialsecurity.gov/estimator.
Once you’ve come of age to retire—or if you’re just in the planning phase—our quick and convenient online services are in place at www.socialsecurity.gov/applyonline. In as little as 15 minutes, you can speed through our online application. In most cases, once your application is submitted electronically, you’re done. There are no forms to sign and usually no documentation is required.
Fine-tune your game plan. Take advantage of our services and resources at www.socialsecurity.gov to optimize your retirement.