• Image by AlbanyNY via Wikimedia CommonsImage by AlbanyNY via Wikimedia CommonsSoldiers and cops who finished the Boston Marathon, then raced to the rescue efforts, are coming back to run again.
    By Caleb Daniloff, Runner's World

    Even though David Diamond scrubbed "the hell out" of his Altra Instincts, he knows there's something forever adhered to them. Those shoes carried the 40-year-old Army special operations officer across the Boston Marathon finish line on Boylston Street last year, and then, sickeningly, into a scene of carnage. He will lace up that same pair of size-10 Altras on April 21 for the 2014 Boston Marathon. "I want those shoes to cross that finish line again, as a tribute, as recognition to those involved last year," he says. "I want to carry a piece of them throughout the race."

    Diamond, who has an 18-year-long military career, was one of several hundred military and state police troopers who received an invitational bib from the Boston Athletic Association in appreciation of their service. Many of those invited men and women attend the

    Read More »from First Responders to Run Boston Strong This Year
  • Tea with honey and lemon combines several cough-soothing ingredients.Coughing happens when viruses, bacteria, dust, pollen or other substances irritate the nerve endings in the airways between the throat and lungs - which can be distracting and possibly painful. Fortunately, there are ways to sooth a cough naturally.

    A cough is the body's way of trying to clear the passages, and what a valiant effort the body makes in this endeavor. We can cough at speeds up to 60 miles per hour, and the average cough produces enough air to fill a two-liter soda bottle about three-fourths full. The air of a cough sprays out several feet and is accompanied by some 3,000 tiny droplets of saliva.

    While chronic coughs can be a sign of a serious illness, most people consider the common cough to be more of an annoyance than a health issue. Although side effects like chest pain, exhaustion, and incontinence can accompany a cough, the more vexing complaints often have to do with a cough's ability to interfere with your (and your household's) sleep and the propensity to

    Read More »from 10 Natural Cough Remedies
  • cooking ingredientscooking ingredientsBy Rachel Morris

    Sometimes not following the recipe can result in a better-for-you dish while being just as tasty. Find out the easiest ways you can turn a regular dish into an extra-healthy one. Plus, get advice on how to make your restaurant meals heart-smart too. Photo by Getty Images/Shutterstock.

    1. The recipe calls for…bread crumbs

    Heart-healthier pick: Rolled oats

    Tip To mimic the texture of bread crumbs (store-bought kinds can be high in sodium), pulse cholesterol-lowering oats in a food processor until grainy. Use to top casseroles or as an ingredient in meat loaf.

    Related: See 8 calming foods that ease stress.

    2. The recipe calls for…bacon bits

    Heart-healthier pick: Smoked paprika

    Tip A small pinch of the spice on top of eggs, Brussels sprouts or split pea soup mimics the smoky flavor of bacon-with almost no calories or fat.

    3. The recipe calls for…salt (to finish off a dish)

    Heart-healthier pick: Citrus juices

    Tip Just a

    Read More »from 13 Ingredient Swaps that Make Almost Any Recipe Healthier
  • Workplace happiness is key to your well-being.If you're like most people, you have one or two gripes about your job. Maybe your boss is a micromanager, you have a catty co-worker or you feel stifled creatively.

    While conventional wisdom says that the only way to improve your work life is to fix the parts you hate, it turns out that building on what you already enjoy about your job (fun co-workers, fulfilling work, amazing snacks...) could be just as effective.

    MORE: How to Fall Asleep Faster

    A 2013 study published in the journal PLOS One found that focusing on the positives at work can boost your well-being and make you happier. "This was an observational study looking at what happens when you change certain aspects of your work," says lead study author Stephen Stansfeld, professor of psychiatry at the Wolfson Institute of Preventative Medicine in London. "Our broad conclusion was that there are various positive aspects of work that increase one's well-being and building on these aspects is important."

    Here are four

    Read More »from 4 Secrets to Actually Loving Your Job
  • Answers to frequently asked questions, for both runners and spectators
    By editors of Runner's World
    Image by Robert Reese

    In the wake of the bombings at the 2013 Boston Marathon and due to the increased field size, a number of new security measures are being introduced for the marathon this year. Those changes impact both runners and spectators of the race. Below, we will answer questions about what you can and cannot do at the 2014 Boston Marathon. For an updated list and more, check in with the Runner's World Full Coverage of the Boston Marathon.

    Can I bring a bag to the start?

    No. The Boston Athletic Association announced in an email to runners that no bags "will be allowed on buses from Boston to Hopkinton, and bags will not be transported from Hopkinton back to Boston. Bags will not be allowed in certain areas at or near the start in Hopkinton, at or near the finish in Boston, or along the course."

    Can I bring extra clothes and shoes to

    Read More »from 2014 Boston Marathon Guide for Runners and Spectators
  • Source: 11 Ways to Lose Weight (and Still Have Fun) This Weekend

    If you're tired of overdoing it all weekend long and starting from square one on Monday, you're not alone. The good news is you can stick with your healthy game plan, continue to lose weight, and have an awesome weekend. All it takes is a little planning and willpower.

    • Eat carbs in the morning: You can have your carbs - and eat them, too! - but try to enjoy them at breakfast or brunch, says trainer Bob Harper. When you eat carbs earlier in the day, "You'll know you'll have time to burn them off," he adds.
    • Plan an exercise date: Instead of heading for another meal out, grab a friend and hit up a workout. The time will fly by, you'll spend time together, and you'll be far less likely to bail if your plan is already in place.
    • Do restaurant research: Before heading out with friends to a new restaurant, check out your options ahead of time. As you walk through the front door, you should be confident that there's
    Read More »from 11 Ways to Lose Weight (and Still Have Fun) This Weekend
  • Source: High or Low? The Sugar in Your Favorite Fruits

    Fresh fruit is a healthy way to satisfy your sweet tooth - either all on its own, as a yogurt topping, or blended to a smoothie or shake. If you're active and healthy, having too much fructose (the sugar from fruit) probably doesn't need to be a big concern of yours. However, if you're at risk for diabetes or trying to cut back on sugar in general, this handy chart will help you out.

    Raw Fruit (3 ounces) Total Sugar (grams) Total Calories
    Strawberries 4.1 27
    Guavas 4.7 43
    Papaya 5 37
    Watermelon 5.2 25
    Grapefruit 5.9 36
    Cantaloupe 6.7 29
    Nectarines 6.7 37
    Peaches 7.1 33
    Oranges 7.2 42

    Apricots 7.8 42
    Plums 8.4 39

    Pears 8.4 49
    Pineapple 8.4 42

    Blueberries 8.4 49
    Apples 8.8 44
    Read More »from High or Low? the Sugar in Your Favorite Fruits
  • Source: The Late-Night Snacking Mistakes That Are Wrecking Your Diet

    After a jam-packed day of eating right, staying active, and other healthy choices, the last thing you want to do is undo all your hard work just minutes before bedtime. Make sure you stay on the right track by avoiding these late-night eating mistakes.

    Mistake #1: Going to Sleep Too Full
    Going to sleep on a full stomach can cause discomfort and disrupted sleep, which can wreak havoc on your waistline by causing you to hold on to belly fat and eat more. Make sure you eat dinner at least a few hours before bedtime; if you need a snack later on, keep it under 200 calories.

    Mistake #2: Eating the Wrong Thing
    It's not just when you eat, but what. Eating the wrong foods late at night can also leave you wishing you could just drift off to slumber. Avoid greasy, high-fat, heavy-protein foods if you want to catch more weight-regulating Z's; a small amount of lean protein and a little carb should be your go-to

    Read More »from The Late-Night Snacking Mistakes that Are Wrecking Your Diet
  • Source: 3 Ways to Be a Healthier Eater Starting Today

    Your diet of eating every comfort food you could stick your fork into finally is catching up with you. Not only are you feeling bloated in your skinny jeans, you're also foggy-headed and tired, too. If eating healthier has been on your mind since the weather's been warming up, make it happen today with these three simple tips.

    Veggies Aren't Just For Salads
    Make a rule to eat veggies at every meal and snack, not just at lunch and dinner. Throw some kale, broccoli, or beans in your smoothie, snack on celery or carrot sticks smeared with nut butter and chopped dried apricots. For lunch, go for an enormous salad, and for dinner have at least three different kinds of veggies such as roasted brussels sprouts, yellow peppers, and broccoli. Don't forget about dessert - these brownies are made with zucchini and these oatmeal cookies are sweetened with sweet potato.

    Try Something New
    If you're excited about the food on your

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  • Source: How to Get Great Sleep the Night Before Your Marathon

    Prerace jitters are common for everyone, even marathon pros. After all, those months of training have finally paid off, and your big day is finally here, so it's understandable if you find it hard to get a full night's rest. But since a well-rested body will help you perform your best on race day, follow these prerace tips for a great night's sleep.

    • Find your room zen: If you've traveled for your race, make sure you get a room that's far from noisy corridors, elevator shafts, and ice machines. Request a new room if you notice distractions that will make it hard to get a good night's rest. If you're at home, make sure your roommates or family know that you need to sleep early, so they can keep things quiet.
    • Prep beforehand: Worrying about your race to-do list can keep you up well into the night. From your outfit to how you're getting to the starting line, get as much prepped before bed as you can so you can
    Read More »from How to Get Great Sleep the Night Before Your Marathon


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