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5 Essential Tips to Avoid Injury During the New York City Marathon
As the excitement builds for the upcoming New York City Marathon, runners from around the world are gearing up for this iconic race. To ensure a safe and injury-free experience, we have compiled five essential tips for marathon participants to follow during race week and on race day.
1. Fuel with Carbs: Be sure to eat plenty of carbohydrates in the days leading into the race. A common approach to healthy ‘carb loading’ is to eat 10% more carbs per meal for all meals leading into the race, starting three days prior to. These should all be carbs you are used to eating.
2. Eat a Balanced Pre-Race Meal: Getting up extra early to allow time for a full breakfast (with the additional 10% carbs mentioned above) can help provide the energy storage needed for later in the race. Do allow for an extra 30 minutes to digest as often times things might not work as ‘smoothly’ given the race day excitement.
3. Warm-Up Properly: Before the race, engage in a dynamic warm-up to prepare your muscles and joints. If you are having to stand around for 10 or 20 minutes in your corral (or longer), save your energy and stay relaxed. Wear an extra ‘throw away’ layer to stay warm and then only start doing light dynamic stretches 2-3 minutes before you start.
4. Be Comfortable with the Crowd: For big races the first couple miles may be a bit of logjam. Try not to use too much energy trying to circle around folks in front of you. The slower pace at the start will only help save energy for the second half of the race.
5. Listen to Your Body: Pay attention to any signs of discomfort or tension in the days leading into the race. There is no harm to hitting the foamroll and doing a bit of extra stretching to address any minor soft-tissue sensations, particularly if they are asymmetrical.
By following these tips, runners can enhance their performance and enjoy a safe marathon experience. We wish all participants the best of luck in the New York City Marathon!
About the Author
Joseph McConkey, MS, is a running coach and exercise physiologist, specializing in injury prevention. He has worked with the full spectrum of running athletes, from first-time runners, to marathoners around the world, to Olympic athletes at the elite high altitude training camps of Ethiopia and Kenya. He has coached at the club, college, and pro levels and have been the director of the Boston Running Center’s Gait Analysis Lab for more than a decade. Joseph holds the highest accreditation by the USA Track and Field Association and the IAAF, as well as a Masters in Exercises Science with a focus on Injury Prevention and Sports Performance. He is the author of Pliability for Runners.
PLIABILITY FOR RUNNERS
Written by Joseph McConkey, MS
978-1-57826-910-5, $16.95 paperback
978-1-57826-911-2, $9.99 ebookPublished by Hatherleigh Press.
Distributed through Penguin Random House.
Available wherever books are sold.
www.hatherleighpress.com -
RECIPE: October is National Pizza Month
Celebrate National Pizza Month this October by checking out new cookbook Pizza! Pizza! Pizza! Over 75 Fresh Ideas for Every Pizza Night (Hatherleigh Press, Ltd.) from author Sara Haas, RDN.
More information below including a recipe for the perfect Margarita Pizza.
This ultimate pizza cookbook has everything you need–making your own dough, picking the best sauces, combining exciting topping ideas, and more. No need for guesswork or frozen pizza anymore, Pizza! Pizza! Pizza! provides in-depth instructions for creating delicious pizzas including vegetarian and vegan options.
Sara Haas, RDN, LDN, is a professional recipe developer, food photographer and freelance writer based in Chicago, Illinois. Sara has been featured in Eating Well Magazine, Allrecipes, Shape Magazine, Parents Magazine, USA Today, The Wall Street Journal, and more. She is also the author of Taco! Taco! Taco! and co-author of The Fertility Foods Cookbook.
Roasted Tomato Margarita Pizza Recipe
Makes: One 10-inch pizza
Ingredients
1 pint cherry tomatoes, washed and dried
3 tablespoons extra-virgin olive oil
2 cloves garlic
¼ teaspoon kosher salt
¼ teaspoon black pepper, divided
1 ball dough of your choice, at room temperature
4 ounces fresh mozzarella, sliced
1 cup fresh basil, tornDirections
Place pizza stone on lowest rack in the oven or, if using a steel, place on the highest rack. Preheat oven to 500°F at least 45 minutes to 1 hour before baking.
Toss the tomatoes with the olive oil, garlic, salt and ⅛ teaspoon black pepper. Spread tomatoes out onto a foil-lined baking sheet and place on top oven rack. While the oven is preheating, bake the tomatoes, stirring once halfway through cooking, until tomatoes are blistered and juicy, 15–20 minutes. Note: Keep your eye on these tomatoes since they’ll be cooking in the oven as it’s preheating.
Sprinkle a bit of fine cornmeal and all-purpose flour on a pizza peel or piece of parchment. Stretch out the dough, shape into a circle and transfer to prepared peel or parchment. Top stretched dough with roasted tomato mixture and cover with mozzarella slices. Sprinkle on top with the remaining ⅛ teaspoon black pepper.
Bake until the cheese is melted and the crust is golden, 8–10 minutes.
Remove the pizza from the oven and transfer it to a cutting board. Garnish with basil, cut into slices and enjoy immediately.
Pizza! Pizza! Pizza!
Written by Sara Haas, RDN
978-1-57826-968-6, $25.00 hardcoverPublished by Hatherleigh Press.
Distributed through Penguin Random House.
Available wherever books are sold.
www.hatherleighpress.com -
These Recipes Can Reverse Heart Disease
Introducing The Heart Healthy Plant-Based Cookbook by Jenneffer Pulapaka and Hari Pulapaka—your essential guide to nourishing your heart with flavorful, wholesome meals. Packed with over 100 carefully curated recipes, this cookbook is designed to make heart-healthy eating not only simple but delicious. Whether you’re looking for a quick meal, a nutritious dinner, or a heart-healthy dessert, each recipe is crafted to help lower blood pressure, reverse heart disease, and support cardiac recovery.
From vibrant plant-based ingredients to nutrient-packed dishes, this cookbook is your key to living a healthier, more flavorful life. Dive in and enjoy the delicious journey toward better heart health!
Recipe #1:
Brown Rice Stuffed Pepper Recipe
Serves: 4Ingredients
4 large yellow or red bell peppers, cored
2 cups brown rice, cooked
1 shallot or small red onion, minced
1 cup kale, chopped finely
1 jalapeno, chopped finely (optional, use as much as you desire)
2 sticks celery, chopped finely
1 tablespoon freshly chopped parsley leaves
¼ cup Macadamia nuts or almonds, chopped coarsely
¼ cup apple cider vinegar
1 lemon, zest and juice
Black pepper, as desiredDirections
1. Cut across the pepper at the stem end and carefully scoop out the seeds and excess pulp. This constitutes the cap of the finished dish. Retain the stem of the cap for a nicer presentation.
2. In a bowl, mix the brown rice, shallot, celery, kale, jalapeno, parsley, nuts, vinegar, lemon juice and zest, and black pepper. Essentially, this is a brown rice salad. Taste it and adjust acidity and other flavors.
3. Fill each hollowed out pepper with the brown rice salad.
4. Place the stuffed peppers on a baking sheet, replace the cap, and roast in the oven at 350°F for 45 minutes. Allow the roasted peppers to cool a bit.
5. Serve as is or with a side salad.Heart Health Note: Capsicum annuum encompasses a wide variety of shapes and sizes of peppers, including sweet bell peppers, a few chili peppers, New Mexico chili and cayenne peppers. All have antioxidant and anti-inflammatory activities beneficial in the prevention of cardiovascular disease.
Recipe #2:
Ultimate Plant-Based Chili
Serves: 4Ingredients
1 cup firm tofu, crumbled
1 medium onion, chopped
1 stick celery, chopped
1 medium carrot, chopped
1 jalapeno, chopped
4 cloves garlic, minced
½ cup cremini mushrooms, chopped
2 cups dry red wine
1 small can red beans (no-sodium), drained and rinsed
1 small can white beans (no-sodium), drained and rinsed
1 small can crushed tomatoes (no-sodium)
1 tablespoon Adobo Seasoning (store-bought or see bonus recipe below)
1 teaspoon garlic powder
1 tablespoon onion powder
1 teaspoon mustard powder
1 teaspoon cayenne pepper, more or less
2 cups apple cider vinegar
½ cup scallions, chopped
Water, as neededDirections
1. In a heavy-bottomed pot, brown the tofu. Remove and set aside.
2. Add the onions, celery, carrots, jalapeno and sweat for about 10 minutes.
3. Add the minced garlic and cook for about a minute.
4. Add the beans, tomatoes, Adobo spice blend, garlic powder, onion powder, mustard powder, cayenne pepper and cook for about a minute.
5. Add the mushrooms and the browned tofu back in and stir well.
6. Add the wine and vinegar and cook for 5 minutes.
7. Next, add all the remaining ingredients except the scallions. Stir well.
8. Adjust the acidity as preferred. Bring to a simmer, cover, and cook on medium for 30 minutes.
9. For the last 10 minutes, remove the lid and simmer uncovered.
10. Blend a cup of the chili in a food processor and add it back to the pot. Mix well.
11. Finish by topping with chopped scallions.Heart Health Note: Apple cider vinegar (ACV) contains a variety of flavonoids, such as gallic acid and catechin. ACV consumption significantly decreases serum TC concentrations. In addition, there is evidence to suggest a trend towards its significantly reducing serum TG levels.
Bonus Recipe:
Adobo SeasoningIngredients
1 tablespoon paprika
2 teaspoons black peppercorn
2 teaspoons onion powder
1 teaspoon dried oregano
2 teaspoons cumin seed
1 teaspoon garlic powder
1 teaspoon chili powder
1 tablespoon pumpkin seedDirections
1. Dry toast all the ingredients for 10 minutes in a heavy-bottomed pan, like a cast iron skillet.
2. Let the mixture cool before grinding to desired fineness.
3. Store in an airtight container for up to 6 months.About the Authors
Jenneffer Pulapaka, DPM, is a Board-Certified podiatric surgeon and a certified sommelier. Hari Pulapaka, PhD, is a four-time James Beard Award semifinalist and a certified executive chef. Together, they bring a unique blend of culinary expertise and medical knowledge to create recipes that are not only delicious but also scientifically designed to promote heart health. David L. Katz, MD, MPH, is a specialist in Internal Medicine, Preventive Medicine/Public Health, and Lifestyle Medicine, with particular expertise in nutrition. He is a former President of the American College of Lifestyle Medicine.
The Heart Healthy Plant-Based Cookbook
Written by Jenneffer Pulapaka & Hari Pulapaka
Foreword by David L. Katz, MD, MPH
978-1-57826-951-8, $20.00 paperbackPublished by Hatherleigh Press, Ltd.
Distributed through Penguin Random House.
Available wherever books are sold.
www.hatherleighpress.com -
Discover the Art of Sober Sipping with “Monday Night Mocktails”: 52 Seasonal Non-Alcoholic Recipes to Elevate Your Week
MONDAY NIGHT MOCKTAILS: 52 Drinks to Welcome the WeekBy Jennifer NewensCollective Book Studio$19.95/HardcoverOctober 2024ISBN: 978-1685557690Discover the Art of Sober Sipping with “Monday Night Mocktails”:
52 Seasonal Non-Alcoholic Recipes to Elevate Your WeekIn a world where socializing and relaxation often revolve around alcoholic beverages, Jennifer Newens introduces a refreshing alternative with her new book, Monday Night Mocktails. This vibrant collection features 52 delightful non-alcoholic mocktail recipes, offering a unique drink for every week of the year.Monday Night Mocktails is more than just a recipe book; it’s an invitation to explore a world of creative, flavorful beverages that rival their alcoholic counterparts in sophistication and taste. Each recipe is thoughtfully crafted using seasonal ingredients and widely available non-alcoholic wines and spirits, ensuring that these drinks are as accessible as they are appealing.“I consider a mocktail every bit as special as its boozy counterpart, so I borrowed the mixology methods from professional bartenders,” Jennifer says. “For each of these recipes, I suggest a glass type, mixing method, and garnish to make the most of the ingredients and make every drink special—even on a Monday.”Jennifer breathes new life into classic cocktails with her inventive takes on beloved favorites such as:-
Virgin Margarita
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Fauxjito
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Nearly Negroni
Additionally, she presents non-alcoholic versions of original creations, including:-
Turmeric Meyer Lemon Pop
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Peach-Rosemary Spritz
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Star Anise Mango Mocktail
Whether you’re looking for a refreshing summer cooler or a warming winter delight, Monday Night Mocktails offers a perfect drink for every season.Say goodbye to mundane Mondays and elevate your evenings with stylish, tasty mocktails that ensure you won’t miss the alcohol. Join Jennifer Newens in welcoming the week with a touch of elegance and a splash of creativity.Jennifer Newens is a cookbook editor, cooking teacher, and literary agent from Oakland, California. She received her culinary training from the prestigious Culinary Institute of America in Hyde Park, New York. She believes that everyone deserves to have a special drink in a fancy glass with a pretty garnish at the end of a long day – whether or not they choose to put booze in it!Start your work week with this easy and delicious fall mocktail recipe.Recipe and photo may be reprinted with the following credit:Recipe and photo reprinted with permission from Monday Night Mocktails by Jennifer Newens/Collective Book Studio/October 2024SPICY CRANRITAMakes 1 mocktailHere is a bright, spicy update on a classic margarita featuring cranberry juice and fresh jalapeños. To tamethe spiciness, remove the seeds from the jalapeño.GLASS: Lowball GARNISH: Sliced jalapeños
2 tsp salt, for the rim1 tsp sugar, for the rimLime wedge, for the rim1 ½ oz/45 ml unsweetened cranberry juice1 ½ oz/45 ml high-quality zero-proof tequila½ small jalapeño chile, thinly sliced, plus more for garnish1 oz/30 ml fresh lime juice¾ -1 oz/22–30 ml pure maple syrupTo prepare the glass, sprinkle the salt and sugar onto a smallplate. Wipe the lime wedge around the rim of the cocktailglass, then dip the rim into the salt and sugar mixture. Fillthe glass with ice.In a cocktail shaker, add the cranberry juice, tequila, jalapeñoslices, lime juice, and maple syrup. Add ice and shake untilchilled. Strain into the prepared cocktail glass and garnishwith more jalapeño slices. -
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Unlock the Secrets to Heart Health with Over 100 Delicious Plant-Based Recipes
The Heart Healthy Plant-Based Cookbook, authored by Jenneffer Pulapaka and Hari Pulapaka, offers over 100 plant-based recipes designed to promote heart health. With a focus on lowering blood pressure, reversing heart disease, and supporting cardiac recovery, this cookbook is an essential resource for those seeking a healthier lifestyle. From quick meals to nourishing dinners and heart-healthy desserts, the recipes are crafted to be both delicious and nutritious.
The foreword, written by Dr. David L. Katz, MD, MPH, from the American College of Lifestyle Medicine, emphasizes the transformative power of food as medicine. According to Dr. Katz, the book allows readers to “benefit from the power of food while finding delight in eating every day.”
Why a Plant-Based Diet?
A plant-based diet is backed by scientific research, proving its effectiveness in reducing the risk of heart disease, type 2 diabetes, and certain cancers. Adopting a plant-based diet has been shown to lower the risk of cardiovascular disease by up to 52%. Key benefits include:
- Heart Health: Reduces cholesterol and lowers blood pressure.
- Weight Management: Helps maintain a healthy weight and lowers obesity rates.
- Disease Prevention: Reduces the risk of chronic illnesses, such as diabetes and cancer.
A Wide Range of Recipes
The cookbook includes a variety of whole-food recipes, carefully designed to promote heart health. Some of the standout dishes include:
- Buckwheat Banana Pancakes
- Quinoa & Black Bean Burger
- Heart-Healthy Bolognese
- Whole Wheat Crepes with Strawberries
- Chia & Banana Pudding
- Shepherd’s Pie with Brussels Sprouts
- Strawberry & Coconut Ice Cream
- Breakfast Sausage with Heart-Healthy Gravy
These recipes aim to provide cardiac patients with enjoyable and wholesome meals that contribute to their recovery and overall health.
About the Authors
Jenneffer Pulapaka, DPM, is a board-certified podiatric surgeon and certified sommelier. Hari Pulapaka, PhD, is a four-time James Beard Award semifinalist and certified executive chef. Together, they combine their medical knowledge and culinary expertise to create recipes that support heart health while still offering flavor and enjoyment.
Dr. David L. Katz, who wrote the foreword, is a specialist in lifestyle medicine and nutrition. His contributions further reinforce the cookbook’s commitment to promoting heart health through a plant-based diet.
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New Cookbook Provides an Introduction to the Spanish Mediterranean Diet
A new book takes home cooks on a culinary journey through Spain’s healthiest traditions. A health book, cookbook, and culinary travel memoir all rolled into one, The Iberian Table by award-winning author Robin Keuneke is a love letter to Spain, decoding one of the world’s healthiest and most delicious food cultures. Spain is not only home to more restaurants in the world’s top 50 than any other country, but it also boasts one of the highest life expectancies globally, second only to Japan.In The Iberian Table, Keuneke, known for her bestsellers Total Breast Health and The Detox Revolution, takes readers on a vibrant exploration of Spanish food and culture. With over 100 mouthwatering recipes crafted for the American home cook, she brings the Spanish Mediterranean diet to life—an often overlooked yet profoundly life-extending approach to eating. Alongside easy-to-follow recipes, Keuneke offers practical advice on meal planning and weekly menus, with ingredients readily available at most grocery and health food stores.Some of the recipes included in The Iberian Table:Vegetable MenestraCarme Ruscalleda’s Irresistible Ibérico Ham CroquettesPoached Chicken on Endive with Saffron YogurtMediterranean seafood paellaGarlic Shrimp CazuelaSalad of Steamed Baby Purple Potatoes over Fennel, Sweet Onion, and CapersFabada AustrianaKeuneke also shines a spotlight on the culinary traditions of Spain’s northern region, a gastronomic powerhouse that boasts 9 of the 11 restaurants awarded 3 stars in the 2018 Michelin Guide. The book includes special contributions from Michelin-starred chefs Carme Ruscalleda and Elena Arzak, who share health insights and a few treasured recipes from their legendary repertoires.
THE IBERIAN TABLE: Healthy Cooking Secrets from the Land of LongevityBy Robin KeunekePub Date: October 22, 2024Publisher: Bay of Roses BooksGenre: Lifestyle/Cookbook/HealthFormat/ISBN/Price: Paperback / 0692982191 / $24.99Through The Iberian Table, readers will immerse themselves in Spain’s diverse culinary landscape, each region offering its own unique gastronomic identity. Keuneke’s rich storytelling and expert insights provide a deeper understanding of the Mediterranean diet and the Spanish way of life—a lifestyle that has contributed to the remarkable longevity of its people.This book is a must-read for food lovers and health-conscious cooks of all ages, offering both inspiration and practical guidance on how to incorporate these timeless traditions into everyday life.
“The Iberian Table whisks me away emotionally, historically and scientifically to incorporate this way of eating into my lifestyle. So simple and so much fun! With Robin’s recipes I can visit Spain in my kitchen every night knowing that, in the process, I am promoting good health for my family.” – Sandy Gooch, author and natural foods retail pioneer
ABOUT THE AUTHOR
Robin Keuneke is an author, natural foods chef, and fine artist. She is the author of Total Breast Health: Power Foods for Prevention and Wellness, a Publisher’s Weekly Best Book of the Year, and coauthor with Thomas J. Slaga of The Detox Revolution: A Powerful Program for Boosting Your Body’s Ability to Fight Cancer and Other Diseases. The former food editor for Total Health Magazine, Spain’s Mediterranean diet was a story she had to tell. Keuneke has exhibited her oil paintings in New York City and London and her etchings are in the permanent collection of the New York Public Library. With her husband, Thomas, she divides her time between Atlanta, Georgia and Delray Beach, Florida. Her next book, Basque to Barcelona and Stories Along the Way, is a collection of historical fiction around the theme of Spanish culinary pursuits.Basque Piperrada Vasca of Orange and Yellow Bell Peppers and EggsServes 4
IngredientsExtra Virgin Olive OilMinced pancetta (optional)1 cup of red, orange, and yellow bell peppers cut into thin strips1 large yellow onion, sliced (about 1½ cups)4 garlic cloves, minced2 large tomatoes cut into bite-size pieces6 large eggs, from cage-free hensSalt, pepperIn a large skillet or a cazuela, sauté onion, half the garlic, and the peppers in EVOO for 15-20 minutes, seasoning with salt and pepper, and taking care to stir with a wooden spoon at intervals to prevent onions and peppers from burning. Remove.In the same pan slicked with plenty of EVOO, sauté remaining cloves of garlic (and pancetta) for about5-7 minutes.Add tomatoes, season lightly with salt and a grinding of pepper. Continue sautéing until tomatoes soften.Stir in the peppers/onions. Break and arrange eggs over the mixture of tomatoes, peppers,and onions and salt lightly. Take care not to overcook. The yolks should be runny.
