BusinessWoman July 2014

July 2014

WHAT’S 4 7

Inside

LETTER FROM THE EDITOR QUALIFIED RETIREMENT PLANS FOR SMALL-BUSINESS OWNERS Choosing what works best for employees and employer.

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TIPS FOR GETTING PAID WHAT YOU’RE WORTH Good advice for women regarding fees for services.

11 FOLLOW THE LEADER — AND WHO IS ONE? Recognizing each woman’s leadership qualities.

14 FIRE UP A HEALTHIER GRILL Keep your grilling fare heart healthy and waistline friendly.

18 10 WAYS TO TURBO CHARGE YOUR IMMUNE SYSTEM These simple steps can make you less vulnerable to nasty microbes.

20 DO KIDS NEED WATER? Tap into water’s many underrated health benefits.

22 WOMEN TO WATCH New hires and promotions.

23 MEET AND GREET Regional networking events and meetings.

5 COVER STORY Jaime Novinger-Toigo, president and owner of Service1st Restoration and Remodeling, takes pride in the work her company does—repairing and restoring personal property that was lost through some type of devastation, often by fire. And because she has seen the hard work that firefighters do, she recognizes their commitment and holds an annual event in their honor called the Hottest of Disaster Recovery Charity.

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EDITOR’S

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Woman

Note

BUSINESS

career

lifestyle

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wellness

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connections

July 2014 Vol. 11 - No. 7

PRESIDENT AND PUBLISHER DONNA K. ANDERSON

EDITORIAL

’m so excited! All over the region, spectacular excellent way of giving back to the community, but also an fireworks will be displayed celebrating the opportunity to develop leadership skills. And although Fourth of July. For years, my husband has taken some women are innate leaders, others need assistance and me to Long’s Park to watch them. No matter how encouragement in becoming adept. Learn about many times I see a grand finale, they still give me organizations that can help cultivate leadership skills. goose bumps.

You will no doubt be hosting picnics this summer.

Pyrotechnics are breathtaking to watch, but there is What will be on your menu? There are many foods that can also the prospect of an accidental fire. Even little sparklers be grilled in your backyard that are delicious and and fireworks can be dangerous if not nutritious. Find out what should be on handled properly. Our cover this month your market list so you can enjoy the fun intimately knows the destruction that fire of cooking outdoors while eating healthy. and other disasters can bring to members How many of you remember giving of her community. Jaime Novinger-Toigo your babies water? We never thought Many women live like it’s about it. We got thirsty and drank water, is in the business of working with clients at one of the worst times of their lives—after a dress rehearsal. Ladies, especially in the summer, so why wouldn’t the destruction of their personal our babies? Surprisingly, babies shouldn’t possessions due to fire, water, or other be given water! A very important article is the curtain is up and calamity. included in this issue called, “Do Kids you’re on.

I know many readers will benefit from Need Water?” Please read it—whether the reminder that we women should you’re a new mother or a grandparent that ~ Mikki Taylor recognize what the value of our work is may have babysitting duties, this is one and then be more determined in our article you don’t want to miss. efforts in negotiating for that figure. Read some tips on how you can be a successful Happy summer! negotiator.

Leaders frequently possess the willingness to give of themselves to others, often through some type of community work. Volunteerism, such as serving on a Christianne Rupp board of a local nonprofit organization, is not only an Vice President and Managing Editor

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Vice President and Managing Editor CHRISTIANNE RUPP Editor MEGAN JOYCE Contributing Writers BARBARA TRAININ BLANK BETH CALDWELL SANDRA GORDON LYNDA HUDZICK ANNA SACHSE SYLVESTER E. WILLIAMS, IV

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COVER

CAREER

Story Making a Bad Day

Better

– From Devastation to Restoration

By LYNDA HUDZICK

J

aime Novinger-Toigo, president and owner of Service1st Restoration and Remodeling, knows just how instrumental the work her company is for those in need because, as she said, “We have the ability to take someone from devastation to pre-loss condition … helping put lives back together by repairing and restoring property that was unexpectedly damaged.”

Born and raised in the Harrisburg area, this Camp Hill wife and mother of two considers herself fortunate to have been exposed to the restoration industry when she took over as president of the company in 2005.

“I never expected to be in the restoration industry. However, I come from a third-generation construction family in the Harrisburg area, Novinger’s, and it has turned out to be a perfect fit.”

Service1st is a construction company that focuses on property disaster recovery.

“We offer a unique service by responding to a home or business owner at a time of great need,” Novinger-Toigo explained. “Because of this, our work is more than satisfying.

Our approach is to help the ‘victim’ of disaster through what typically feels like one of the worst days of their life.”

Novinger-Toigo is directly involved with her frontline management team, including estimators and the production team, on a daily basis.

Keeping a healthy balance between work and home is important to her as

well, and she is “always striving for balance, just as most working parents are,” she said. “I am that list and schedule person—it is how I keep balance with my work and home.”

Describing herself as a ‘communitydriven people person,’ Novinger-Toigo loves to make the connection of who knows who.

“We come from such a small community that it’s fun to learn if there is a connection and how we may know each other. I love to hear about what journey people are on in their own life and what makes their story unique.

The ability to connect with people and form bonds with them leads to honest dialog, whether it is in business or personally,” she said.

Novinger-Toigo enjoys the opportunity to have one-on-one interactions with clients, stating, “I truly feel connected to our work in progress when I am able to visit the site and assess the work myself, and I try to make this happen as often as possible.

There is no better way to truly find out how your company is doing.”

Although she isn’t able to interact with each team member at Service1st on a daily basis, it is important to her that when team members are brought on board, they are informed that it is like a family and that it is important that they have the same values, morals, and drive for success.

“Knowing that I can trust who is on our team representing our company is one of the most important principles when bringing anyone on board. Our team represents who we have branded

Jaime NovingerToigo, president and owner of Service1st Restoration and Remodeling.

our company to be. The team we have at Service1st is who I would trust in my own home or business at a time of great need,” Novinger-Toigo said.

A typical question for a woman in a male-dominated industry is whether or not being female has hindered her success. But Novinger-Toigo believes more than ever that women are now considered a normal part of the construction process.

“Women working in maledominated industries make a conscious decision to work harder to be taken seriously,” Novinger-Toigo said. “I also believe women have helped the change along by adapting their personal style but not by

changing who we are as individuals. I would never change personal traits and my beliefs of honesty and forthrightness.”

There are times, though, when Novinger-Toigo said you have to take an extra step to have people realize you are secure in your understanding of your trade before you are on a level playing field. She firmly believes that you shouldn’t be afraid to go after what you want and never underestimate the value you can bring to a workplace.

Novinger-Toigo has always believed that you should surround yourself with positive, supportive people who want the results that you are ultimately looking to achieve.

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Cover of the 2014 Hottest of Disaster Recovery Charity Firefighter Appreciation calendar.

Above, Jaime Novinger-Toigo (far right) at a content-cleaning job review with cleaning technician team members.

She spends a lot of time working on being one of those supportive people herself, knowing how important it is to support her local community.

“Our lives are lived in our communities; it’s where we raise our families and create roots,” she said.

“We want our families, friends, and neighbors to be healthy, happy, and

safe and if we can be part of making that happen, we should be.”

Speaking of keeping our loved ones safe, Novinger-Toigo is very dedicated to supporting her local volunteer firefighting community and to that end, she started the Hottest of Disaster Recovery (HODR) Charity in 2005.

“As an average citizen, I never

For Sponsorship Opportunities, questions, or more information: INFO@SERVE1ST.COM • 717.232.5444 • WWW.SERVE1ST.COM

The “Hottest Of” Disaster Recovery Charity was founded in 2005 with a two-fold mission of recognizing Volunteer Firefighters for their heroic work and selfless actions, while creating a product that provides an opportunity to give back to victims of property disaster. Annually, the charity hosts a Firefighter Appreciation Event that solicits all Volunteer Firefighters from Central PA to represent their station and community in a yearly calendar. Please join us this year by sponsoring the event to help us say THANK YOU to those incredible volunteers.

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Donation to the American Red Cross presented at the 2013 Firefighter Appreciation Event.

thought twice about what our volunteer firefighters do for our community, but after witnessing a fire firsthand and seeing the heroic efforts of our firefighters, I was driven to find a way to recognize the volunteers for the conscious commitment they make to keep our citizens, communities, and properties safe,” she said.

Each year, HODR Charity hosts a “Hottest & Bravest” search party, putting the call out to all volunteer firefighters from Central Pennsylvania to come out and represent their station and community and to be recognized for their efforts. Categories include: longevity, valor, dedication, fire prevention for a fire company, leadership, and junior firefighter.

Then the HODR Charity hosts a firefighter appreciation event.

“At the event, we release the product we’ve created using a nomination and online voting process, which is The Firefighter Appreciation Calendar. It helps us fulfill the charity mission of giving back to firefighters and victims of property disaster,” Novinger-Toigo explained. (Voting takes place until July 4, so go online now at http://serve1st.com/firefighter-photocontest and vote for the “Hottest and Bravest.”)

Fire companies can sell the calendar and retain half of the proceeds from each calendar sold. The HODR Charity then annually donates the remaining half of the calendar proceeds to the American Red Cross.

The HODR Charity has assisted local volunteer fire stations with more

than $20,000 in donations through not only calendar sales, but also fire station donations and support by providing bottled water for rehab.

“On average, the Central Pennsylvania Red Cross responds to a house fire every 19 hours,” NovingerToigo said. “Over the past few years, sales of the Hottest of Disaster Recovery Charity Firefighter’s Calendar have enabled the charity to give back to local victims of disaster through the American Red Cross totaling $11,500.”

The HODR Charity has also received grant monies, which have directly benefitted the volunteer fire community of Central Pennsylvania over the past three years.

“The first year, we offered financial assistance to fire companies that maxed operating costs due to the worst flooding most local companies had ever seen and assisted with,” NovingerToigo said. “Our second year, we offered financial assistance to fire companies specifically dedicated to the purchase or construction of training aids or simulators … and this year, we’ve offered $13,000 worth of disaster-relief kits and training that our local fire companies have been able to apply for.

“I want to know the fire department, police station, and emergency response in my community is the best it can be,” Novinger-Toigo said. “We at Service1st want to be a tangible part of their community and will continue to help out as much as we can.”

for

CAREER

Qualified Retirement Plans Small-Business Owners

By DR. SYLVESTER E. WILLIAMS, IV

R

etirement plans provide a tax-advantaged way to grow wealth for retirement. A well-designed retirement plan can help attract and retain talented employees and give the employer the satisfaction of knowing they’ve helped their employees, while providing a financially sound retirement tool for themselves.

Qualified retirement plans offer tangible advantages for an owner of a small business. Moreover, the goal of a structured qualified retirement plan should be to maximize contributions for the owner, while keeping employee costs to a minimum.

There is an assortment of planning techniques available that can be used to attain the business owner’s goals, especially older owner/employers who have not yet accumulated large retirement plan assets.

More specifically, there are a host of different plans available for businesses, and each comes with its own set of rules and constraints. Some are very easy to implement, while others are much more complicated.

Some are qualified plans and others are nonqualified plans.

Qualified plans meet certain government requirements and offer tax benefits to both the employer and employee. Conversely, nonqualified plans are not eligible for tax-deferral benefits, and they’re generally geared to the top executives.

This article directly focuses on qualified plans, of which there are two basic kinds: defined benefit plans and defined contribution plans. As already noted, much more common today are defined contribution plans, such as 401(k) plans that don’t promise a specific pension-type benefit. They have become more

“

A well-designed retirement plan can help attract and retain talented employees and give the employer the satisfaction of knowing they’ve helped their employees, while providing a financially sound retirement tool for themselves.

”

popular options for small businesses and their employees.

Some defined contribution plans are subject to annual testing requirements to ensure the amount of contributions made on behalf of the employees are proportional to contributions made on benefit owners, managers, or highly compensated employees. These plans also require you to file an annual report with the federal government showing details about the plan and how it is operated.

Commonly referred to as “oneparticipant 401(k) plans,” the solo 401(k) is a traditional 401(k) plan covering a business owner who has no employees or, alternatively, the business owner and his or her spouse.

In general, these plans have the same rules and requirements as any other 401(k) plan.

The business owner wears two hats in a solo 401(k) plan: employee and employer. Contributions can be made to the plan in both capacities. The owner can contribute elective deferrals of up to 100 percent of compensation up to the annual contribution limit of $17,500 in 2014.

And the owner must make employer non-elective contributions of up to 25 percent of compensation (as defined by the plan) or up to the contribution limit for self-employed individuals.

With a payroll deduction individual retirement account (IRA), the employees establish a traditional IRA or Roth IRA at a financial institution and subsequently authorize a payroll deduction amount for the account. Businesses of any size, including self-employed business owners, can establish a payroll deduction IRA program.

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From the business’s perspective, this is the easiest plan to implement.

No plan documents are required.

Only the employees can make contributions to their accounts.

Employee contributions are limited to their traditional IRA or Roth IRA contribution limits, which in 2014 is $5,500 plus another $1,000 for workers age 50 or older.

Under a Simplified Employee Pension (SEP) plan, only the employer contributes to the traditional IRAs, called SEP-IRAs, that are set up for the workers. The employee doesn’t contribute any money to the SEP. All businesses as well as the selfemployed can establish an SEP. There is no annual return for the employer to file, no nondiscrimination testing standards to meet, and the contributions are invested in IRAs. The employer can decide each year how much to contribute to the SEP. For 2014, contributions to an employee’s SEP cannot exceed the lesser of 25 percent of the employee’s compensation or $52,000. Similarly, elective deferrals and catch-up contributions are not allowed in SEP plans.

Conversely, an SEP-IRA is for businesses that have 100 or fewer employees and no other company retirement plan in place. The employer has a required contribution that is either a matching contribution equal to a certain portion or percentage of the employee’s contribution or a minimum non-elective contribution that is made to all plan participants.

A matching contribution encourages plan participation, whereas a non-elective contribution is made whether or not an employee participant contributes to the plan.

In 2014, the employee can contribute up to $12,000 annually to this plan. Plan participants ages 50 and older can also make catch-up contributions of up to $2,500 more per year.

A SIMPLE 401(k) plan limits employer contributions to either a dollar-for-dollar matching

contribution (up to 3 percent of pay) or a non-elective contribution of 2 percent of pay for each eligible employee. No other employer contributions can be made to a SIMPLE 401(k) plan. These plans are not subject to annual nondiscrimination testing.

In SIMPLE 401(k) plans, all required employer contributions are always 100 percent vested.

Employees also cannot participate in any other retirement plan of the employer.

The maximum amount that employees can contribute to their SIMPLE 401(k) accounts is $12,000 in 2014. An additional catch-up contribution of $2,500 is allowed for employees aged 50 and over.

A traditional 401(k) plan doesn’t fall under the safe-harbor provisions for annual nondiscriminatory testing. That means this plan is subject to annual testing that ensures the contributions made on behalf of employees are proportional to those made on behalf of owners, managers, or highly compensated employees.

These plans also must file an annual report showing details about the plan and its operation to the Internal Revenue Service, the U.S. Department of Labor, plan participants, and the public using Form 5500. Most oneparticipant plans (sole proprietor and partnership plans) with total assets of $100,000 or less are exempt from this annual filing requirement.

In conclusion, before deciding on a plan, it is best for smallbusiness owners to reflect on the goals they hope to achieve and their financial and managerial ability to pursue those goals in light of each plan’s unique requirements.

It is also widely recommended that small-business owners consult an experienced retirement plan professional in order to arrive at and implement the right decision.

The ultimate benefits for the owner are tremendous, but proper guidance is required to avoid costly errors.

CAREER

By BETH CALDWELL

N

o matter where I travel these days, women are on fire about the topic of getting paid what they

are worth.

My research shows that this is not an area of struggle for most men.

Women are naturally more inclined to be collaborative instead of competitive and often hesitate when it comes to asking for a salary increase or increasing our fees for services.

I’m here to encourage you to stop doing that! Here are some of my favorite tips for women on this topic.

Stop Giving Away Your Services Because they are naturally helpful and supportive, women tend to give a lot of free advice. I find this to be especially true with women who work in a service-based or healing practice.

I’ve also noticed that they price their services and packages based on what they think their clients can afford instead of the value of the services.

When you begin to price yourself based on your value, you may find yourself working

a lot less and able to help a lot more.

Start Counting Your Money Women often feel as if they are bragging when they begin to count their money. In my opinion, accounting for your money is the most important system and success tool in your business.

When you keep records of your money, you can make intelligent business decisions. You’ll be able to determine exactly how much you earn and how much you spend. This information may surprise you.

Be sure to account for all income and expenses, including cash transactions. When you have excellent bookkeeping and accounting records, you’ll be able to determine trends in your business and plan future growth.

You’ll be able to leverage money, ask for a loan, show the value of your business, and one day sell it.

Determine Your VALUE, Not Your Cost There is something that you offer that your clients need. There is some

problem that you solve that your clients would pay anything to fix. That is your special, unique talent and your gift to the world.

When discussing the price of your services, it’s much easier to explain your value than to defend your fees.

Remember that it’s not your job to decide how people will spend their money. Your job is to live your passion and impact others by using your gifts.

When you do that, you’ll find that your clients will not complain about the cost of working with you. Instead, they will say, “She may seem a little pricey, but she’s worth every penny.”

Step Into Your Success I tell women all the time, “Stop thinking small. Staying small isn’t helping anyone, especially you.”

When you begin to feel anxious or worried about increasing your fees, try to remember your purpose. Read over the thank-you notes and the testimonials that you’ve received from your happy and satisfied clients. This will help to remind you of how

valuable you really are.

You don’t need to be aggressive to get paid what you’re worth. I believe that you can be intentional, productive, purposeful, smart, and get paid well without losing your femininity.

Making a change like this can be scary, so when you get nervous, remember this: People pay lots of money for lots of things all the time, and they’re perfectly happy to do so.

• Beth Caldwell is a popular author and business strategist who helps her clients succeed in life and business.

She’s best known for her organization Pittsburgh Professional Women.

In 2013 Caldwell became a contributing writer for the Pittsburgh Business Times, launched Leadership Academy for Women, and wrote the book, Smart Leadership: 12 Simple Strategies to Help You Shift from Ineffective Boss to Brilliant Leader. Her newest book, Get Paid What You’re Worth, is due to be released in October 2014. www.pittsburghprofessionalwomen.org

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CAREER

By BARBARA TRAININ BLANK

D

efinitions vary: A leader can be seen as a person whom others follow; who guides or directs others; or who organizes a group for a common goal. She might have certain characteristics or take certain actions. A leader is also someone who cultivates other leaders.

PSECU, a nonprofit Pennsylvaniabased credit union, works on behalf of its members but also its staff.

“We believe if we take care of our employees, they’ll take care of our members,” said Margaret Delmonico, director of public relations. “A positive work environment helps develop employees.”

Employees of PSECU are encouraged to sit on boards and committees of nonprofits, such as the Central Pennsylvania Food Bank, YWCA, and American Heart

“”

In many ways it’s more important for women to know who they are and consistently lead from their strengths.

Association, to name a few.

“We offer classes in financial literacy to the clients of the nonprofits we serve,” said Delmonico. “We don’t just drop money.”

PSECU models its approach on servant leadership, a concept developed by ancient Chinese philosopher Lao-Tzu. Its modern

“father,” however, was Robert Greenleaf, a one-time executive at AT&T. According to Greenleaf, a servant leader is a servant first, with “the natural feeling that one wants to serve first”—contrasted with one who aims to lead.

Several executives and staff

members at PSECU received training in servant leadership at Leadership Harrisburg Area (LHA), a nonprofit established in 1986 by a group of individuals who saw a need to increase the number of volunteers serving on boards of directors and leading community initiatives.

A servant leader “makes sure other people’s highest-priority needs are being served,” said Una Martone, president.

“The best test, and difficult to administer, is: Do those served grow as persons? … Are they more likely themselves to become servants? And what is the effect on the least privileged in society?”

After working with the Harrisburg Regional Chamber and Susquehanna Alliance, LHA became a standalone organization whose mission is “engage, develop, and mobilize a

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CAREER

diverse group of skilled leaders to shape our region’s future, strengthen our communities, and enhance the organizations they serve.”

Leadership Harrisburg Area is not affiliated with similar groups, though most major cities across the United States have some kind of community leadership program— often established under a chamber of commerce or a university.

Two core programs the nonprofit offers are the Community Leadership Series and Executive Leadership Series; the latter focuses on the needs of new-to-the-area and newly promoted executives.

“Our programs combine text and theory with expert-led training, practice, and hands-on experience,” Martone explained. “We emphasize the value servant leaders place on relationships.”

With programs designed for highschool students, nonprofit leaders, business and community leaders, and business and community executives, LHA draws participants from eight counties.

The Leadership Architect Group, headquartered in Lancaster, focuses on sustainable leadership that produces results, according to managing principal Lucía C.R. Murphy, Ph.D. It offers executive coaching and organizational development to both individuals and organizations, incorporating peerreviewed research, certifications, and credentialing.

A major component is branding, the sum total of every experience people have with a leader and her product or service.

“We clarify and deliver the leader’s branded messaging consistently, for improved effectiveness,” said Murphy. “When leaders’ values match their actions, and their body language and words are aligned, you can spend less on interpreting a directive and more on getting stuff done. You become a better employee.”

If a leader’s brand is inclined toward accountability and innovation, when a challenging situation presents itself, the team is more likely to come to her both with the problem and a set of potential solutions to discuss, she added.

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“A good leader reduces the rampup time for success.”

Leadership means creating environments that elicit from others their best work.

“I’m using the word ‘environment’ in its most inclusive sense,” Murphy said. “It could be organizational structures, such as performance appraisal systems … It includes the subjects we talk about or avoid during team meetings. It’s the office layout ... It’s expectations, which, enacted over time, become norms.”

No matter how effective a leader, though, there comes a time when she leaves the organization, through retirement, illness, or death. The Leadership Architect Group also prepares organizations for transition.

“This can include competencybased succession planning and mentoring to develop new leaders,” said Murphy. “The business must determine who the best fit to take over is and how to encourage that person to take a more active leadership role before the transition.”

Since certain competencies are needed in a particular company or industry, a business or organization has to recruit or train for them.

In times of stability or transition, excellent leadership results at three levels—the individual, team, and organization.

“These three systems support each other and build successful outcomes,” Murphy said. “Inherent is the realization that a leader is never ‘done,’ that it is a process that continuously needs to be refreshed, refined, and refocused.”

Are there special considerations when it comes to female leaders?

Both women say yes.

“In many ways it’s more important for women to know who they are and consistently lead from their strengths,” said Martone.

“Historically, women don’t have as long of a track record in leadership, which can make it more difficult to walk into a new situation and have people’s expectations set appropriately.”

Murphy says that as a woman, it is incumbent upon you to discover where your special talents and gifts are and bring them fully, unabashedly, to your team and organization.

Fire Up a Healthier Grill LIFESTYLE

Ensure your next grill session is heart healthy and waistline friendly

By ANNA SACHSE

N

early three out of four beef lovers (74 percent) say their family plans to grill out more this summer than in previous years, according to a recent survey conducted by IPSOS Public Affairs for the Beef Checkoff Program. It’s part of the cost-conscious summer “staycation” trend brought on by current economic conditions.

But what if you’re also trying to be more health conscious?

While barbeques are certainly an economical way to feed your family and entertain friends, the typical menu (burgers, hot dogs, creamy salads, chips, cookies, and soda) can often pack in more than 2,000 calories as well as two days’ worth of fat, sodium, and sugar—in just one meal.

To help you serve up a spread that’s a little more wholesome, it’s vital to learn what foods should be removed from your menu, as well as how to make over a cookout favorite for fewer calories and less fat, without sacrificing taste.

Your goal should be to prepare nutritious foods that are good for both your waistline and your heart. Ideally, they will contain lots of fiber and water (read: fill you up for fewer calories) and provide needed energy for fun summer activities like hiking,

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~ July 2014 | BUSINESSWoman

swimming, or playing Frisbee.

Entrees to avoid include: bratwurst (300 calories, 25 grams of fat, and 719 milligrams of sodium, almost onethird of the daily recommended maximum); fried chicken breast (364 calories, 19 grams fat, 385 milligrams sodium); a 4-ounce 85 percent lean beef hamburger (240 calories, 17 grams fat, 75 milligrams sodium); and regular-size beef hot dogs (150 calories, 13 grams fat, 500 milligrams sodium).

In addition to packing a lot of calories into a small package, these foods have too much saturated fat, says Ruth Frechman, a registered dietician and spokesperson for the American Dietetic Association.

Saturated fat raises bad cholesterol and increases the risk of coronary heart disease, heart attack, angina, and stroke.

Instead, Frechman suggests tossing some salmon on the grill. A 3-ounce serving has approximately 175 calories, 3 grams of fat (high in omega-3s; almost zero saturated) and 72 milligrams of sodium.

Other good choices include: a 4ounce, skinless chicken breast (120 calories, 1.5 grams fat, 75 milligrams sodium); a 3-ounce, 95 percent lean beef hamburger (150 calories, 5 grams fat, 39 milligrams sodium); regular

“Picnic foods can taste good and also be healthy,” says Frechman, who doesn’t even have a problem with potato salad. When boiled and then cooled, potatoes contain resistant

starch, which works similarly to fiber, thus aiding in weight loss and digestive health, helping prevent constipation and maintain normal blood-sugar levels.

Impress your friends with this lowfat but flavor-packed recipe for potato salad. Yukon Gold potatoes have a rich, buttery flavor, and non-fat Greek yogurt adds extra creaminess.

American Potato Salad

Place 2 pounds Yukon Gold potatoes (peeled, cut into 1-inch chunks) in a large saucepan, cover with 2 inches of water, and bring to a boil. Reduce heat and simmer, uncovered, until potatoes are fork-tender, about seven to nine minutes; drain and cool slightly.

Meanwhile, in a large bowl, mash the yolk from one hard-boiled egg (set aside the white) with 2 teaspoons apple cider vinegar until smooth. Add a half-cup plain, fat-free Greek yogurt, one-fourth cup fat-free mayonnaise, 3 tablespoons sweet pickle relish, and a half teaspoon each Splenda, table salt, and freshly ground black pepper.

LIFESTYLE

turkey dogs (70 calories, 6 grams fat, 360 milligrams sodium); and 3 ounces grilled shrimp (80 calories, 1 gram fat, 190 milligrams sodium).

When it comes to buns, try to stick with whole grain, or skip them altogether in favor of starchy vegetables like grilled red potatoes or corn on the cob, which provide additional vitamins and minerals.

For other flavorful side dishes, Frechman recommends mixing up salads like chopped cucumber, tomato, onion, and garbanzo beans or shredded carrots and beets with an olive oil-based vinaigrette.

You also want to have lots of healthy snacking foods on hand, such as hummus with whole-wheat pita bread, black olives, and raw vegetables with bean dip.

For dessert, bring on the naturally low-cal summer fruits. Watermelon is refreshing, and peaches and plums are great on the grill—try topping them with a little low-fat vanilla frozen yogurt and a sprinkle of cinnamon or cocoa powder.

Stir until blended.

Add potatoes as well as a half cup celery and one-third cup diced red onion; toss to mix and coat.

Chop up remaining egg white, plus an additional hard-boiled egg; gently fold into potato salad.

Cover and chill until ready to serve.

Garnish with chopped dill, red onion, and/or chives.

© CTW Features

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10 Ways toTurbo

Your Immune System

Charge

By SANDRA GORDON

T

WELLNESS

he world is filled with nasty viruses, bacteria, and microbes just waiting to do you in. At the very least, they can cause temporary sickness and misery.

Worse, they can make you more vulnerable to killer conditions like cancer.

The good news? You don’t have to take it. Here, 10 simple ways to mobilize your immune system’s illness-fighting forces—the T cells, natural killer cells, and antibodies that declare war and act against the enemy.

1. Give yourself a shot against illness.

Vaccines aren’t just for kids. Adults need them too. In fact, there are 10 vaccine-preventable diseases adults can protect themselves against, such as shingles (for adults 60 and older), hepatitis B (for adults with diabetes or who are at risk for hepatitis B), and measles, mumps, and rubella.

Except for the flu shot, which is recommended yearly for adults age 19 and older, many of the vaccines require only one or two doses over the course of a lifetime. Protecting yourself safeguards others.

It’s now recommended that adults, especially those in close contact with infants younger than 12 months, such as parents, grandparents, babysitters, and nannies, get the Tdap (tetanus, diphtheria, and pertussis) vaccine and a booster every 10 years after that.

For a complete list of the vaccines for adults, visit the CDC at www.cdc.gov/Features/AdultVaccines.

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2. Get some shut-eye.

Studies suggest that sleep deprivation causes sluggish production of natural killer cells, a type of white blood cell that can obliterate certain microbes and cancer cells.

A study in the Archives of Internal Medicine found that catching a cold is more likely if you sleep less than seven hours a night. All 153 participants in the study were given a solution containing live rhinovirus (a common cold virus). Those who slept eight hours or more each night were three times less likely to catch the cold.

Overall, your best bet is to aim for a solid eight hours of sleep each night, says Merrill Mitler, Ph.D., program director at the Neuroscience Center at the National Institute of Neurological Disorders and Stroke in Bethesda, Md. If that’s not possible, nap if you can, and be sure to catch up on lost sleep on the weekends.

3. Don’t be a fat phobic.

A diet rich in omega-3 fatty acids (found in fatty fish like salmon) may help reduce your body’s production of eicosanoids from omega-6 fatty acids, hormone-like substances that can over-stimulate your immune system,

~ July 2014 | BUSINESSWoman

says Artemis Simopoulos, M.D., founder and president of the Center for Genetics, Nutrition and Health in Washington, D.C. That might explain why high levels of eicosanoids are associated with autoimmune conditions such as rheumatoid arthritis, diverticulitis, multiple sclerosis, and lupus, which occur when an overalert immune system attacks the body’s own cells as a “foreign invader.”

To up your diet’s omega-3 intake, eat fish at least two times a week, says Simopoulos, echoing the recommendation of the American Heart Association.

4. Go beyond broccoli.

A healthy diet has the power to prevent heart disease, diabetes, hypertension, gastrointestinal disorders, and some forms of cancer.

“Focus on eating more produce in whatever way it’s convenient for you,” says Marisa Moore, R.D., L.D., a spokesperson for the American Dietetic Association. Half your plate should be fruits and vegetables.

Only 25 percent of U.S. children and adults consume the minimum recommended intakes of vegetables, according to the United States Department of Agriculture. That’s 1 cup for ages 2 to 3; 1.5 cups for ages 4 to 8; 2 cups for girls 9 to 13; 2.5 cups for girls 14 to 18, boys 9 to 13, and women 19 to 50; and 3 cups for males ages 14 to 50.

Minimize nutrient loss during cooking by steaming or microwaving veggies in a small amount of water until just tender-crisp.

5. Guard against weight gain.

Research shows that obesity may alter your immune-system response.

Add to that the many health risks associated with being overweight (including heart disease, diabetes, and sleep apnea), and avoiding the 20- to 30-pound gain that many adults pack on as they age becomes an important way to safeguard your well-being, says Madelyn H. Fernstrom, Ph.D., founding director of the Weight Management Center at the University of Pittsburgh Medical Center.

The number you don’t want to hit: a body mass index (BMI) of 25 or higher, which is considered overweight. To determine your BMI, log onto http://nhlbisupport.com/ bmi/bmicalc.htm, the website for the National Heart, Lung, and Blood Institute.

6. Exercise your options.

Doing moderate workouts (like walking or jogging) for at least 30 minutes five or more times a week can increase the circulation of immuneboosting natural killer cells in your body, even when you’re at rest, according to Susanna CunninghamRundles, Ph.D., research professor of immunology in pediatrics at the Weill

Cornell Medical College in New York City.

But overdosing may work against you. The stress of intense exercise (approximately 75 minutes or more at a strenuous pace, or anything that makes you feel as if you’re pushing yourself too hard) may stimulate stress hormones like cortisol, which some studies suggest can suppress natural killer cells.

The upshot? If you’re a longdistance runner or serious athlete, you may be at increased risk for colds and flu. Take other stay-healthy steps, like getting plenty of sleep, eating a wellbalanced diet, and asking your doctor about a flu shot, recommends Cunningham-Rundles.

8. Take a breather.

Evidence suggests that unmanaged stress sets off a chain of hormonal events that can decrease the activity of natural killer cells, says Gailen Marshall, M.D., Ph.D., director of the division of allergy and immunology at the University of Mississippi Medical Center in Jackson, Miss.

Runaway stress can also make you susceptible to colds and aggravate

9. Get more zinc.

If you feel a cold coming on, try a zinc-based cold remedy, such as ColdEeze.

“It can help boost your immune system to lessen the duration of a cold and severity of symptoms,” says Bob Stout, a pharmacist in Candia, N.H. Cold-Eeze works by sealing the receptors on cells so that cold viruses can’t enter and replicate.

For best results, start the treatment—pop a lozenge or give yourself two spritzes of the oral spray version—within 24 to 48 hours of the onset of symptoms.

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19

WELLNESS

7. Don’t get caught dirty handed.

Get in the habit of coughing and sneezing into your sleeve or elbow and teach your kids to do the same. Cold and flu viruses spread from person to person in spray droplets (sneezing) or when germ carriers cough or sneeze into their hands and then touch, say, the TV remote or the phone.

Also be sure to wash your hands often, especially before eating and after using the bathroom, changing a diaper, and touching raw meat, poultry, fish, or eggs.

Hand washing is one of the most effective ways to prevent microbes that cause colds, flu, and foodborne illness from entering your body. If soap and water aren’t available, hand sanitizer will do.

chronic conditions such as asthma and allergies.

“Recognize your limitations and give yourself permission to have time just for you,” Marshall advises.

“Schedule in at least 20 minutes of daily down time, and find a fun hobby.”

Do Kids Need Water?

WELLNESS

By SANDRA GORDON

A

t first glance, water doesn’t seem to contribute much to your child’s overall health. After all, water has no vitamins, minerals, fiber, protein, or carbohydrates. Still, water can be vital to your child’s well-being, especially when the mercury rises.

Read on to tap into water’s many underrated health benefits and what you can do to help your child stay well hydrated this summer—and beyond.

Water is a Super “Nutrient” Water may not have nutrients per se. Still, it’s an important player in keeping your child healthy. Among its many duties, “water aids digestion, helps prevent constipation, normalizes blood pressure, and helps stabilize heartbeat,” says Joel Steinberg, M.D., professor of pediatrics at UT Southwestern Medical Center of Dallas.

Water also carries nutrients and oxygen to cells, cushions joints, protects organs and tissues, helps

20

“”

Tap into water’s many underrated health benefits and what you can do to help your child stay well hydrated this summer—and beyond.

regulate body temperature, and maintains electrolyte (sodium) balance.

For optimal health, kids generally need about a liter of water for every 1,000 calories they consume. But don’t worry about doing the math. With the exception of infants and older kids who get so busy playing that they forget to drink (more on those later), “let your child’s thirst drive be your guide,” says Steinberg.

In other words, make plenty of water available and let your kids drink as much as they want.

Michael Farrell, M.D., chief of staff

~ July 2014 | BUSINESSWoman

at Children’s Hospital Medical Center of Cincinnati, says a benchmark that kids are drinking enough is that they’re urinating every couple of hours.

Water Reduces the Risk of HeatRelated Conditions Because water helps control the body’s temperature, “it’s the first line of defense against heat-related illnesses such as heat exhaustion and heatstroke,” says Andy Spooner, M.D., director of General Pediatrics at Le Bonheur Children’s Medical Center in Memphis.

“Both of these illnesses are the result of dehydration.”

Although a child can become dehydrated any time of year, it’s more likely to happen in the hot summer months because they lose more water through the skin as perspiration.

Heat exhaustion results when the body loses too much water (10 to 15 percent of body weight) through sweat within several hours. Fortunately, in school-age and younger kids, heat exhaustion is rare. (High school athletes practicing in the heat of the day are more likely targets.)

“But it can happen with children who play outside and forget to drink because they get caught up in what they’re doing,” says Spooner. Signs of heat exhaustion include fatigue, anxiety, and drenching sweats.

To guard against dehydration and heat exhaustion, make sure your kids have easy access to water so they can drink at will. Bring bottles of water with you when you’re traveling and when you’re at the beach, the park, and at summer festivals.

Water Aids Weight Control You’ve probably heard the statistics: 17 percent of children and adolescents are obese, triple the rate from just one generation ago, according to the Centers for Disease Control and Prevention.

To help your child keep her weight in check, encourage her to drink water or juice spritzers (seltzer with a splash of fruit juice) between meals instead of juice boxes or regular soft drinks.

Researchers have found that kids who are regular soda drinkers consume more total calories than those who don’t. Why? It’s not just the 120 calories (or so) sodas generally contain per 12-ounce can. Liquid calories tend to get lost on the calorie radar screen.

“Studies show that when we consume calories in liquid form, we don’t compensate for those calories by eating less at subsequent meals,” says Rachel K. Johnson, Ph.D., R.D., professor of nutrition at the University of Vermont in Burlington.

Besides encouraging your child to drink water, set an example yourself by drinking water.

“Parental modeling is a strong influence on children’s eating patterns,” says Johnson. “If children see their mom drinking water, they’re more likely to drink it than some other type of beverage.”

Meanwhile, stick to milk at meals (and do so yourself, to set a good example).

For growing bones, “kids need the calcium,” says Johnson (and so do you). Plus, studies show that a calcium-rich diet may also help keep weight in check.

Why Babies Don't Need Water During the first year of life, babies generally don't need water.

"They don't need any additional fluids beyond formula or breast milk," says Michael Farrell, M.D. In fact, giving infants water can be dangerous because they can easily suffer from water intoxication, a condition in which their developing kidneys can't excrete water fast enough. As a result, water builds up in the body and dilutes the electrolyte balance of the blood, causing seizures, coma, and even death.

"To cause water intoxication, it takes no more than three 8-ounce bottles of water given over 12 hours," says James P. Keating, M.D., McKim Marriott professor of pediatrics at Washington University School of Medicine in St. Louis.

And take heed. Water intoxication can also happen if your baby swallows too much water during an infant swimming class.

Diluted formula is another cause of water intoxication. Check the label for proper mixing instructions. And be sure to instruct caregivers to do the same.

To avoid water intoxication, simply give your baby a little extra breast milk or formula instead of water if you sense he's thirsty on especially hot days, says Keating.

And avoid giving your baby water if he's vomiting or has diarrhea.

Under those circumstances, an oral electrolyte maintenance solution such as Pedialyte may be necessary. Consult your pediatrician.

Water Keeps Teeth Healthy For structurally stronger, more decay-resistant teeth, kids need fluoride.

“It’s critical to have fluoride in the water through the age of 14,” says Cynthia Sherwood, D.D.S., a spokesperson for the Academy of General Dentistry in Independence, Kan. “Fluoride strengthens permanent teeth that are forming under the gum,” says Sherwood. By the time teeth have erupted, fluoride’s primary job of strengthening teeth from the inside out is over.

Generally, if your tap water comes from a public water supply, it’s adequately fluoridated.

But if you have well water, drink primarily bottled water that’s not fluoridated, or have a water filter on your kitchen faucet, which can remove heavy metals and fluoride from public water, talk with your pediatrician or your child’s dentist about having your child take a daily fluoride supplement or fluoride combination multivitamin, advises Sherwood.

Fluoride supplements are available in liquid form for infants and toddlers and chewable tablets for older kids, says Sherwood.

WELLNESS

Encourage water breaks if you sense your child is distracted and has forgotten about drinking, especially if he’s physically active.

In fact, “30 to 40 minutes before children play sports, have them drink a cup to a cup and a half of water,” advises Steinberg. Then make sure they drink another cup to a cup and a half every half hour during the activity.

Steinberg advises against routinely giving kids sports drinks like Gatorade, which contain salt and sugar.

“Kids don’t lose a lot of salt in their sweat. Water is all they need,” he says.

With heatstroke, a potentially fatal condition, body temperature rises to dangerously high levels because the body gets so hot that it can’t cool itself.

Although dehydration contributes to heatstroke, “it’s mainly related to a hot environment,” says Steinberg.

“We see heatstroke in Texas in kids who’ve carelessly been left in cars with the windows rolled up on a hot day. The ambient temperature of the car can get up to 140 degrees F, and toddlers and small children can die in as little as an hour.”

Heatstroke is an emergency. Call 911 if you think your child may be suffering from it.

To prevent heatstroke, it goes without saying: Never leave your kids alone in the car.

BusinessWomanPA.com

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21

Watch

WOMEN TO

Bobbi Austin has joined Metro Bank as a cash management sales consultant for the Lebanon and Reading regions. She has more than 17 years of banking experience. She serves as a volunteer for the Leukemia and Lymphoma Society’s Team in Training and the American Cancer Society.

Sara P. Collins recently joined Reynolds Restoration Services as marketing specialist. Collins has a bachelor of business administration marketing degree from Radford University.

Cheryl A. Desmond has joined

Lois Glessner, ATP, has been hired by United Disabilities Services Foundation (UDSF) as rehab equipment specialist for UDS Home Medical Equipment.

Glessner is a certified assistive technology professional (ATP) with more than 28 years of experience.

Nancy McCormick has been hired by United Disabilities Services Foundation (UDSF) as vice president of business development. McCormick will lead the execution of the UDSF business plan and new business strategy.

Ashley M. Williams has joined Reynolds Construction as marketing assistant. She had been working since June through a staffing firm. Williams graduated from Indiana University of Pennsylvania with a Bachelor of Science degree in marketing and a minor in communications media.

Reynolds Consulting Engineers as the director of business development.

Desmond has an electrical technology degree from Pennsylvania College of Technology and will be working out of the corporate office in Harrisburg.

Do you have an announcement?

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~ April 2014 | BUSINESSWoman

Greet

MEET AND

WOMEN’S NETWORKING GROUPS

American Business Women’s Association (ABWA) Camelot Chapter 6 p.m.

3rd Monday of the month The Radisson Penn Harris Hotel & Convention Center, Camp Hill Tania Srouji, President www.abwacamelot.com Continental Yorktowne Chapter 6 p.m.

4th Tuesday of the month The Roosevelt Tavern 400 W. Philadelphia St., York 717.891.7808 Lancaster Area Express Network 7:15 – 9 a.m.

3rd Wednesday of the month Lancaster Country Club 1466 New Holland Pike, Lancaster Julie Welles 727.207.8424 julie@sparkmission.com www.LAEN-ABWA.com Lebanon Valley Chapter 6 p.m.

4th Wednesday of the month Marabelle’s Restaurant 1352 Cumberland St., Lebanon Penny Donmoyer 717.383.6969 www.abwalebanonpa.com Penn Square Chapter 11:45 a.m. – 1 p.m.

2nd Thursday of the month Hamilton Club 106 E. Orange St., Lancaster Donna Anderson 717.392.8285 donnatroptan@yahoo.com Wheatland - Conestoga Chapter 6 p.m.

1st Tuesday of the month Heritage Hotel 500 Centerville Road, Lancaster Donna Bissinger, President donnabissinger@embarqmail.com www.abwa-wc.org

Central PA Association for Female Executives (CPAFE) 1st Wednesday of each month Refer to the website for the meeting location Cathy Jennings, President 717.713.7255 info@cpafe.org www.cpafe.org Executive Women International Harrisburg Chapter 5:30 p.m.

3rd Thursday of the month Rotating location Cynthia A. Sudor 717.469.7329 casudor@gmail.com www.ewiharrisburg.org Harrisburg Business Women 11:30 a.m. – 1:30 p.m.

2nd Tuesday of the month Best Western Premier Central Hotel & Conference Center 800 E. Park Drive, Harrisburg Lynne Baker 717.215.2327 info@harrisburgbusinesswomen.org www.harrisburgbusinesswomen.org Insurance Professionals of Lancaster County (IPLC) 5:45 p.m.

3rd Tuesday of the month Heritage Hotel 500 Centerville Road, Lancaster Krista Reed 717.945.4381 kristathompson101@comcast.net International Association of Administrative Professionals Harrisburg Chapter 5:30 p.m.

3rd Monday of the month Holiday Inn Harrisburg East Lindle Road, Harrisburg Helen E. Wallace, CAP-OM, President Jodi Mattern, CAP, Webmaster jodi4psu@gmail.com www.iaap-harrisburg-pa.org

Hershey Chapter 5:30pm 2nd Tuesday of the Month Hershey Lodge 325 University Drive, Hershey Wendy Snavely, CAP-OM, President Meagan Bair, CAP-OM, President-Elect 717.508.1710 mbair@hersheypa.com www.hershey-iaap.org

Professional Women’s Business Network (PWBN) 8:30 – 10 a.m.

1st Monday of the month Park City Diner 884 Plaza Blvd., Lancaster Maria Quaranta 717.271.1250 mariapwbn@yahoo.com www.pwbn.org

Red Rose Chapter 5:30 p.m.

4th Tuesday of the month Woodcrest Villa 2001 Harrisburg Pike, Lancaster Barbara Tollinger btollinger@normandeau.com www.iaaplancaster.com

Shippensburg Women’s Area Networking (SWAN) Noon 1st Wednesday of the month Rotating location Lisa Mack 717.609.3781 lisamack.re@gmail.com

White Rose Chapter of York 6 p.m.

3rd Wednesday of the month Normandie Ridge 1700 Normandie Ridge Drive, York Dorothy Keasey 717.792.1410 djkeasey@comcast.net

Women’s Business Center Organization (WBCO) 11:30 a.m.

2nd Tuesday of the month September through April Alumni Hall, York College of PA Mimi Wasti mwasti@ycp.edu

Mechanicsburg Business Women 11:30 a.m. – 1:30 p.m.

3rd Wednesday of the month Rotating location Abeer Srouji Allen info@mechanicsburgbusinesswomen.org www.mechanicsburgbusinesswomen.org Pennsylvania Public Relations Society 5:30 p.m.

Last Thursday of the month Joan Nissley, President 717.861.8720 jnissley@pa.gov www.pprs-hbg.org

Women’s Independent Networking Group (WING) Noon 1st and 3rd Wednesday of the month Out Door Country Club 1157 Detwiler Drive, York Lisa Barshinger 717.747.6393 info@wingofyork.com Women’s Network of York 11:30 a.m.

3rd Tuesday of the month Out Door Country Club 1157 Detwiler Drive, York Theresa La Cesa tlacesa@aol.com www.wnyork.com

Do you have an event you would like to post on our online events calendar?

CONNECTIONS

Women @ Work Express Network 11:30 a.m. – 1:15 p.m.

2nd Thursday of the month Heritage Hotel 500 Centerville Road, Lancaster Virginia Klingensmith vklingensmith@unioncommunitybank.com

Yellow Breeches Chapter 6 p.m.

4th Wednesday of the month Comfort Suites 10. S. Hanover St., Carlisle Jofa Kauffman jofa@paonline.com

It’s easy to do … and it’s free! Just go to BusinessWomanPA.com and click on the “events” link, or email your info to calendar@businesswomanpa.com.

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