October E-Newsletter  
Registration is open for all 2018 Marathon weekend of events, including the Sheetz Pittsburgh Toddler Trot, Toyota Pittsburgh Kids Marathon and UPMC Health Plan/UPMC Sports Medicine Pittsburgh 5K Run on Saturday, May 5, 2018. All of these races have sold out in the past so be sure to sign up soon!

Don't forget to choose your Kids of STEEL site during registration. 

Celebrate your Back-to-Back Stanley Cup Champions Pittsburgh Penguins by participating in the fifth annual Pittsburgh Penguins 6.6K Run and 3.3K Family Walk on Sunday, October 15, 2017. Proceeds from the event benefit two local Pittsburgh charities; the Mario Lemieux Foundation and the Pittsburgh Penguins Foundation. Online registration closes on October 8 so don’t delay in registering!
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October is Eat Together, Eat Better! Check out the October family calendar for fun tips and suggestions throughout the month. Print it out here and hang it on your fridge! The second week in October is Fly like an Eagle Nutrition Goals by Giant Eagle. Follow the hyperlink on the 12th for recipes and look for tips on the 9th, 8th, and 13th. ​​​​​​​Don’t forget about this month’s recipe, 5 Ingredient Sausage and Kale Baked Ziti.
Tips from Stewart Jones, USATF Level 1 Coach
Should runners take breaks?
I have seen too many runners finish one race, and then the following day start training for the next. I understand the desire and motivation to race back to back without taking time off, but the reality is that the constant grind of trying to improve can actually be counterproductive. I want to be my best just like anyone else, but I know that if I never took a break, I would feel drained.

Planning a break in training can actually rejuvenate your whole being. When you train your hardest, all of the systems in the human body are compromised. In terms of being your best, breaks are just as important as training. You need time to let yourself become refreshed by taking a few days to a week off and then gradually get back into running. If you take a break in between big races and then prepare for the next one, you will stay motivated, be ready to do your best and will actually build off of your fitness.
Tips from Nick Fischer, RD, LDN
A hot bowl of soup on a cool day is my version of a comfort food. The best part is that comfort food does not have to be unhealthy or hard to cook.

  • Use shortcuts to save time. Make use of frozen meats, and vegetables and a slow cooker to make nutritious, no-mess meal. Frozen vegetables are already cut, washed and ready to use.
  • Soup does not have to be an all day cooking event. Some soup recipes can be made in less than 30 minutes, making them a good option for when you are short on time. Also, you can make extra for leftovers.
  • Soups do not have to be high in sodium. Try flavor enhancers, low sodium broths and use other spices and herbs to add flavor.

Are you on the pumpkin bandwagon and want to make a pumpkin soup? Check out a MyPlate recipe for Pumpkin and White Bean Soup.

Read more on Nick's Nutrition Blog! 
Nick's Nutrition Blog

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810 River Avenue, Suite 120, Pittsburgh, PA 15212 • 412-586-7785 •