Eating right at the airport is a challenge, as any frequent traveler can tell you. The next time you’re flight is delayed (or trying to grab a bite before boarding), remember these three rules:
Pick protein. Carbs are abundant in most snacks, but they are not a great choice when you’re doing a lot of sitting. Instead, aim for a bite that provides more protein: a chef’s salad, or a turkey-breast sandwich. Just put the dressing or condiments on the side. You’ll feel more satisfied for longer.
Go for green. Opt out of the French fries and chips, and go for fresh vegetables. They’re the cornerstone of a healthy diet, even when you’re on the go.
Drink more water. Airplanes have low humidity, and it can be easy to get dehydrated. Drink plenty of water and skip the caffeine, soda, and alcoholic beverages.
It seems so simple: Lay face-down on the floor, arms under your shoulders, and push up. Lower to the floor once again. Repeat. But the truth is, pushups are tricky—and if you don’t do them right, you can cheat yourself out of the full benefit. Here’s how to be a master.
- Count it out. Rush through the exercise and you’ll lose focus on your form. Instead, count to two for the push-up phase and to three or four for the lower-back-to-the-floor phase.
- Extend your arms. Stretch your arms out completely at the top of the pushup, and lower yourself back down until your upper arms are parallel to the floor. No half-moves allowed.
- Stay straight. This might be the toughest part. Your body should form a straight line from the top of your head to your heels. Engage your core to pull your belly to your spine to keep your butt from sagging or rising above your body. Now you’ve got it!
Running may not make you smarter, but it sure gives your gray matter a boost.
Studies show that running can stimulate the creation of new nerve cells and blood vessels within the brain, and can boost the volume of the parts of the brain responsible for vision, hearing, and memory.
If that isn’t enough to make you lace up your running shoes, check out the article “5 Ways Running Boosts Brain Power” on RunnersWorld.com.
THE ING NEW YORK CITY MARATHON - SUNDAY, NOVEMBER 3, 2013
The ING New York City Marathon (held Nov. 3 this year) has a reputation for being a world favorite, with loads of international runners hitting the streets for the event, with two million spectators cheering them on. It’s an awesome spectacle. After all, how often does a sporting event—a running event—take over the streets of the capital of the world?
This year’s event is due to be especially memorable, as the city hosts runners who didn’t have a chance to run last year due to the devastation of Hurricane Sandy. If you’re planning to join the crowds along the route, pick out a spot along the course well in advance—spectator access is extremely limited at the start/finish areas. (There are lots of events scheduled for the week leading up to the race, so you’ll have time to find your place.)
For the most up-to-date course and visitor info, visit ingnycmarathon.org. And for a bit of inspiration, check out the great stories from athletes, volunteers, spectators, and residents at ingnycmarathon.org/stories.
SERVICE WOMEN GET A BIG WIN! - 10/27 Marine Corps Marathon Wrap-Up
The 38th annual Marine Corps Marathon took place last weekend (Oct. 27), and the most-inspiring news wasn’t the clear weather, the new, flatter course, or the decisive victory by Girma Bedada, of Columbia, Ga., the men’s winner who finished with a time of 2:21:32. (Though that was impressive, as Bedada ran off the front for most of the marathon and finished 1:20 ahead of second place.)
Instead, what had us feeling especially patriotic was the women’s race, where the top finishers were all servicewomen—one representing the Army, one the Navy, and one the Air Force. What’s more, the winner of the race, Army Capt. Kelly Calway, of Fort Carson, Colo., who finished with a time of 2:42:14.11, is deploying to Kuwait next week. She told reporters, “It’s the last thing I’m doing before shipping out, so it means the world to win this race.”
Simply put, it’s an awesome finale for the fourth-largest running event in the U.S.—one that happened six months after the Boston Marathon bombing, and just 10 days after being threatened with cancellation by the government shutdown. These runners are dedicated, both to their sport and to their country. And that makes us proud to be runners and Americans.