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It can be very tempting to do just a little more during this phase, but don’t. You’ll have a more successful race day if you follow the entire marathon training schedule.

Repeat this sentence: My memory is better than I think it is. What you believe about your memory can have an impact on how well you remember things, says Robin West, PhD, psychology professor at the University of Florida in Gainesville. When she had a group of volunteers attempt a difficult memory task, she found that those who were told that memory was a skill that could be improved with effort did better than those who were told their memory couldn’t be improved....

How much protein are we talking about here? The overweight young adults in the study who experienced the perk ate high-protein breakfasts with 350 calories and 35 g of protein—that’s the protein equivalent of almost 6 eggs—for 12 weeks. Those who ate an average breakfast with about 13 g of protein or skipped the morning meal altogether didn’t fare so well, eating 400 more calories throughout the day while experiencing more hunger and, overall, gaining more body fat....

The study team split 70 normal-weight, overweight, and obese people into two groups and asked each to eat a meal either rapidly or slowly. The researchers then repeated the experiment while reversing the meal speeds among the same group of study participants. The result: When the normal-weight people ate slowly, they consumed an average of 88 fewer calories—or roughly 10% less food—than when they ate quickly. The overweight or obese people ate roughly 8% less food....

Freaked at the prospect of doing pull-ups? We don’t blame you: Even for ultra-fit women (and men!) the exercise can be a serious challenge. But if you’re interested in giving one a shot, we’ve found the woman who can help you learn—Carol, the 68-year-old mom of celebrity fitness guru Ashley Borden. When Ashley recently tweeted a photograph of her mom rocking it on the pull-up bar, we knew that readers needed to meet this ultra-fit mamma....

Check out Dr. Travis Stork’s tips on getting the healthier life you deserve: [sidebar] You have more time for exercise than you think. “With society as sedentary as it is, it’s important to be walking. Even 10 minutes after every meal adds up to 30 minutes a day. I want people to enjoy walking and do it with their friends and family.” There’s an activity out there you’ll love. “We’re genetically programmed to enjoy activities....

In a study that followed about 43,000 adults for 12 years, researchers discovered that women getting more than 6 hours of activity per week were 43% less likely to develop Parkinson’s than those getting less than 2 hours a week. What’s exciting is that “activity” was broadly defined and included such things as household chores, walking the dog, and climbing stairs. Plus, there’s some good news for office workers: A physically demanding level of occupational activity wasn’t statistically significant; as long as you’re getting those 6 hours of weekly activity, sitting at a desk all day won’t raise your risk too much (although, obviously, it’s still not ideal)....

½ cup skim or soy milk 6 oz (80-calorie) vanilla yogurt 1 tsp apple pie spice 1 medium apple peeled and chopped 2 Tbsp cashew butter (MUFA)Handful of ice COMBINE milk, yogurt, apple pie spice, apple, cashew butter, and ice in blender. Blend for 1 minute, transfer to a glass, and eat with a spoon. MORE: 25 Delectable Detox Smoothies

2. Get on the Ball To get more ab toning from classic crunches, use a stability ball. Research from San Diego State University shows you’ll activate nearly 40% more of your topmost abdominals (the rectus abdominis) and 47% more of your side abs (the obliques). Then add some moves that target your deeper belly muscles. “Crunches are just one piece of the puzzle,” says trainer Jonathan Ross, owner of Aion Fitness in Bowie, MD....

First, what exactly is gelatin? Is it really, like, hooves and stuff? Gelatin most often comes from cows, pigs, and occasionally fish, and is primarily made up of collagenous joints, tendons, and connective tissues, which are dried and ground into a powder. There are two main types of gelatin sold: Regular gelatin and hydrolyzed collagen gelatin. Regular contains whole proteins and turns into a gel when added to liquids; while hydrolyzed gelatin is broken down into individual amino acids, so it doesn’t gel....

The oversized muffins sold at your favorite coffee spot have given the baked good a really bad rap. But it’s pretty deserved: Some grab-and-go versions have almost 600 calories. Still, with a few clean ingredient tweaks—like swapping white flour for whole grain oat flour—and a standard size baking tin, you can whip up a muffin with only 160 calories. Best of all: These lemony treats are ready to devour in just 30 minutes....

Scientists from the University of California, San Diego School of Medicine have identified a protein that seems to serve as a switch, regulating the spread of cancer from the primary tumor to distant spots in the body – a process known as metastasis. The protein is used by embryo cells during early development, but then disappears from the body after an individual comes out of the womb. According to the researchers, the protein was only found in people with metastatic cancer, leading them to belive that the regulation of this protein could potentially stop the dangerous progression of this killer disease....

Does your doctor know best?Not necessarily, according to a new analysis published in the British Medical Journal. As healthcare technology and treatment options expand, doctors and patients are increasingly at odds over the right medical strategy. The solution? Take matters into your own hands. We show you how. Drink this, prevent diabetesSipping a cup of black tea can help lower your risk for type 2 diabetes, finds a new study published in the British Medical Journal....

8 age-defying secrets If you could only keep one body part young, which would it be? According to a new survey, most Americans worry most about their teeth. No matter which body part you’re focused most on keeping young—eyes, teet, hair, or them all—we’ve got expert tips to help. Don’t drug and drive Driving under the influence no longer just means someone who’s had one too many glasses of Pinot....

The standard medical advice has long been a Pap test every three years for most women, but new advice from the American College of Obstetricians and Gynecologists say that might be a bit much. While it’s still true that women ages 21 to 29 whose Paps show no sign of trouble should be tested every three years, healthy women ages 30 to 65 can wait five years between screenings if their Pap—plus a test for the cancer-causing HPV virus—shows everything’s fine....

Make the most of fresh cantaloupe with these 3 delicious recipes. Media Platforms Design TeamCantaloupe-Lime GranitaServings: 42 c cubed cantaloupe (about ½ melon) ¼ c sugar 2 Tbsp freshly squeezed lime juice (from 1 lime) 1 tsp freshly grated lime zest1. COMBINE cantaloupe, sugar, lime juice, and lime zest in blender and puree until smooth. 2. POUR into 8" x 8" baking dish and put in freezer. Stir and scrape mixture with a fork every hour until granita is frozen but still grainy, about 3 hours....

For more healthy coffee benefits try these three new custom brews. Avoid heartburn Try: Gentle Java, which uses Guatemalan arabica beans that are steamed before they’re roasted to neutralize acid and eliminate or reduce more than 70 heartburn- and indigestion-causing irritants. Available in more than 10 varieties, including Wake Up Blend and Irish Crème ($10 to $11; gentlejava.com). Reduce your cancer risk Try: Caffe Sanora, organic blends with up to 40% more antioxidants than other premium coffees....

BEST BEEF Healthy Choice Cafe Steamers Roasted Beef Merlot Why It’s Tops Generous chunks of succulent steak in a classic meat-and-potatoes meal that has just 2 g of saturated fat. BEST CHICKEN Kashi Chicken Florentine Why It’s Tops White wine and Parmesan cheese toppings add buttery flavor to fiber-rich whole grains. BEST VEGETARIAN Lean Cuisine One Dish Favorites Santa Fe-Style Rice & Beans Why It’s Tops A mild chile sauce kicks up the flavor of this meatless entree, which provides nearly one-quarter of the protein you need daily....

Hip Stretch: Sumo Skater Stand with feet wide, toes pointing forward. Squat down to touch floor (if you can’t reach, place hands on yoga blocks or a step). Keep back long and flat. Slowly shift from side to side, straightening the opposite leg and stretching hips, thighs, buttocks, and groin. Hold for 3 seconds on each side. Repeat for 1 minute, completing about 10 stretches. Do at least once every other day....