Security First: To Avoid Rios Polluted Waters, Olympic Triathletes Will Mime The Swimming Portion On Dry Land

The Rio Olympics came under major fire the summer months, after news violated that their water venues were highly polluted with raw sewage, garbage, and human remains. Of particular concern was Copacabana Beach, where triathletes were set to kick off their competition with a 1,500 -meter swim. People called upon the International Olympic Committee to fix this mess, and they just delivered: To avoid any risk of waterborne diseases, all triathletes will mime the swimming portion of their race on dry land.

Whoa. This is huge. Its great to insure the IOC stimulate safety a priority!

Instead of rushing into dangerous waters when the starting pistol sounds, triathletes will remain on the beach, where theyll pantomime the purposes of the act of swimming without leaving the safety of the sand. Swimmers will be allowed to use any stroke they choose, slicing their arms through the air either from a standing posture or while lying belly-down on a beach towel. Once the triathlete has mimed his or her route through the full 1.5 kilometers, they can hop on their bicycles and go.

According to the IOC, a beautiful, hand-painted backdrop of cheering spectators will be placed behind the athletes, moving farther away as the swim progresses to give the illusion of distance. Volunteers will wave cardboard fish and dump buckets of purified water onto the competitors, and to top it all off, a large human dressed as a buoy will repeatedly stroll past the event, bobbing up and down slowly.

Awesome! Seems like theyre genuinely pulling out all the stops to make sure the mimed event feels just like the real thing.

Its too bad that Rios water issues made a real swimming event impossible this year, but all things considered, this is the safest possible compromise. The health of our Olympian must come first. Best of luck to this years triathletes, and a big break a leg! to the special-effects team that will help bring their swim to life. Youre all going to do an amazing chore!

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How To Deal With Meeting Bae’s Family When You Have Horrible Anxiety

I haveanxiety, baby. Crippling, not-cute, debilitatingANXIETY.

I might as well wear a T-shirt that says, Talk ~anxiety~ to me because I indulge in that anxious talk much more than I indulge in that dirty talk.

Sometimes, when Im drinking by myself at the bar, Ill gaze at those laid back girlswith their bohemian beach wavescasually cascading down their sun-kissed backs, meeting their boyfriends family for the first time and Im sick with jealousy.

I just want to be a non-anxious girl who doesnt wear makeup,authentically enjoys yoga, rolls out of bed and throws on a braless, side-boob dress and puts the frenetic energy of a New York City subway gorgeously at ease with my magnetic, carefree swagger.

But, no. Im actually an acutely raven-haired, snow-white, pale-skinned, hyperactive mascara lesbian, all big anxious eyes, caffeine-shaky lips and nerves.

My leg is inexplicably shaking as a write this. Is something ANXIOUS about to happen?

Nah, girl. Its a boring Tuesday in lower Manhattan. Im just feeling things because I dont know how to not feel things.

But I adore love. People who suffer from anxiety and depression tend to fiercelylove because were glutenous in the feels department, like out of control chocolate addicts who just cant help but devour a box of Godiva in one sitting.

We recklessly dive into the emotional pools, whether its the anxiety pool, the depressed pool or the love pool.

Two anxious/depressed entities swimming in the love pool is a powerful force of nature (not necessarily a healthy force of nature,but theyre still a forceto be reckoned with).

Social anxiety is the worst when youre dating someone new. Because, all of a sudden, youre forced to ~socialize~ with their people.

Its probably really good for us to crawl out from under the covers and mingle with fresh personalities, but damn, is it harrowing.

But ya know, kittens, if we want love so bad, were going to have figure out a way to deal with our social anxiety.

So today, together, like two long lost, anxious sisters, were going to navigate the dark and stormy waters of dating with social anxiety.

Last week, we talked about dealing with meeting your significant others friends with social anxiety. And this week, were going to talk about the collectively feared meeting of the family.

Iknow this one is tough. Because the thing is, when you love someone something fierce, you want to be close their family. You want to be loved, accepted and celebrated by them.

But how the hell do you get there when youre feeling irrepressibly shy?

Now that Im a smug 30-year-old, I can tell you Ive learned a thing or two in my time here on this cruel, cold planet earth. At this point, Ive become such a ferocious expert in charming a significant others family, I can do it with the grace and ease of a ballerina.

So, if the leg-shaking, former over-drinker due to her extreme shyness, bug-eyed, noticeably quiet girl has learned to deal with meeting the SOs fam, so can you.

Here is my basic beginners guideline. Message me, if you have more questions, for I am your anxious lesbian big sister. And I amalways here for you.

1. Be more polite than the Queen of England.

Its OKto be a little shy. But the trouble with being shy is this: Shy can sometimes be misinterpreted as bitchy.

Iknow thats not the case, and you know thats not the case. But does baes family know thats not the case?

Unless they have a mastersin psychology, no. They dont. So you need to be over-the-top polite.

Make sure you look everyone you meet in the eye, smile and firmly shake their hands. Say sweet, polite, sugary things like, So LOVELY to meet you!

People can handle quiet, as long as youre a polite quiet.Channel your inner Kate Middleton, and act like a god damn royal.

It will distract everyone from your palpable anxiety. And if they do notice your trembling hands, theyll know its because youre nervous fromtrying to impressthem.

And theyll be inclined to love back anyone who loves their gorgeous, perfect child.

2. Take the piece of cake, no matter what allergies you have.

I dont care if youre on the Atkins Diet. I dont give a shit about your gluten allergy. I dont care if youre going to go into paralytic shock from all of the sugar youre eating.

If youre offered a piece of cake, take it. If youre worried youre going to shut down or come across as rude, the best way to put a buffer between your lack of conversation participation is to take the fucking cake when its offered, eat it and gush about how ~amazing~ it is.

You have ONE chance to make a good impression, you hear me? Dont blow it by being a bitch about the food.

Eat the cake today, and save thediet for every other boring day of your life.

Whats a night of irritable bowels over family acceptance for life?

3. Ask them questions about their lives.

OK,so you dont know what the hell to say. Youre tongue-tied, your mouth is dry, your fingers are shaking, you really want a cigarette (even if you dont smoke) and you just want to crawl into a hole and hide.

Take a deep breath right now. Channel your inner California babe.

Ill visualize myself as some sort of calm, hippie, wild-haired Cali girl with golden sand sprinkled across my bare feet and Ill breathe like a real yogi. It helps.

After youve done your visualization and have calmed down a bit, ask their family questions about themselves. Ask them where theyre from, what they do for work, what theyre passionate about and how they made that cake so mouthwatering.

Trust me, everyone loves to talk about themselves. Were all vain, and were all a bit self-obsessed. Let the human condition work to your advantage.

4. Offer to help clean up.

If youre shy, your in with the fam is being of service. Dont bitch about this one, girls. No one is more useless than yours truly.

I dont even know how to load a dishwasher correctly. I dont know how to roast a chicken. I dont know how to iron my linen dresses.

But you know what? When I meet baes family, I channel my inner domestic goddess and I help clean up like Im a god damn professional.

It gets you out of conversation, but still makes you seem amazing, engaged and helpful.

So, stop worrying about your broken nail, and get down and dirty with those dishes, babe! Chipped nail polish today, manis and xanis tomorrow.

5. Have a glass of wine, for Christs sake.

Now is not the time to be a prim bitch. Have a glass of wine (just one, two max) and let your hair down a bit.

It will socially lubricate you so youre not a stiff Stepford wife from Greenwich, Connecticut when you arrive on the family frontier for the first time.

Dont have more than two, or else that booze will quickly turn on you. An anxiety-ridden drunk is weird. Its uncomfortable.

But an anxiety-ridden buzz is totally fine!

Have a personality drink, follow steps one through four and youll be good to go, I swear to goddess.

Well deal with using drinking as a crutch later this week. But today, youve just got to get through meeting THE FAM.

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In US sports, there’s no comparison with Leicester’s impossible dream

Sporting parity is celebrated in America which means Leicesters rag-to-riches tale has no true parallel, although Kurt Warners 1999 Rams perhaps come closest

To put 5,000-1 in perspective, consider the company it kept. On English oddsmaker William Hills lineup this past August, Leicester City wins the Premier League was deemed to fall at roughly the same statistical chances as:

1. Christmas being the warmest day of the year in the UK.

2. Kim Kardashian becoming US president in 2020.

3. The Loch Ness Monster found existing.

4. Elvis found still breathing.

In short, it was patently absurd, fun money, a silly 10 quid for a laugh.

Look whos laughing now.

Hickory High? The Charlestown Chiefs? The best American options dance in the land of fiction, the stuff of screenplays. For a nation that adores comeback tales, eats rags-to-riches tales like so many buffalo wings, a union that clutches the sporting underdog into its collective bosom as tightly as any other, US sport suffers for a real-life parallel to match Premier League champions Leicester City, the 5,000-1 shot that won it all.

Buster Douglas: 42-1. The 2001 New England Patriots: 50-1. The 1987 Minnesota Twins: 500-1. Imagine the Double-A Drillers of Tulsa, Oklahoma population as of 2014: 399,682; Leicesters was 330,000 in 2011 being promoted to the Major Leagues two springs ago, then somehow winning the 2015 World Series. Its like that. Sort of.

The Foxes prevailed over months, not weeks. In terms of shock, the Miracle On Ice US Olympic hockey team of 1980 perhaps comes the closest. And yet the odds of the Stars & Stripes winning gold among a stacked Lake Placid field that winter was 1,000-to-1, a Hail Mary five times more likely to land than the bomb the East Midlands just dropped on the rest of the footballing world. Also: Herb Brooks crew were seeded seventh out of the 12 nations in the pool; Leicester, having dismissed successful and media-wary manager Nigel Pearson over the summer and replaced him with the out-of-left-field Claudio Ranieri, whod only recently been sacked from the Greek national team, were among the odds-on favorite for relegation, a seemingly sure-fire victim of the Prems burgeoning second-season syndrome. After all, it had taken a miracle seven wins over their last nine contests in the spring of 2015, The Greatest Escape to stay up; and footballing miracles, like comets, come around only so often.

The 1980 US Olympic hockey team celebrate their upset over the Soviet Union but does it match Leicesters achievement? Photograph: AP

Or, in this case, they clear a path for a bigger, more spectacular comet.

With no salary cap and the specter of relegation looming over the terraces, English football is a more free market (and cut-throat) enterprise than its American professional peers, where parity, an almost sporting socialism, is celebrated and in the case of the massive NFL, practically institutionalized.

To wit: when asked for the difference between the Premiership and the Championship, the next tier down in English soccer, one manager opined and were paraphrasing here that in the Championship, 15 or so clubs go into the season thinking theyve got a shot at winning a crown, where in the Premier League, 15 or so squads open the campaign scared to death that theyre doomed for the drop. Since the formation of the 20-team Premiership in 1992, the perception is one of a closed shop, with eight to 10 untouchables and another 30 or so clubs that appear interchangeable, depending on circumstance, investment, or downright luck.

So the 1999 St Louis Rams, a 300-to-1 shot to win the Super Bowl, also come close and yet also dont quite fit within the same frame. Like Leicester, the Rams came out of nowhere; 4-12 in 1998, 13-3 the next autumn. As with the Foxes, a likeable, press-savvy old coach with a reputation for being a bridesmaid but never a bride Ranieri in the Midlands, Dick Vermeil in the Midwest was at the controls. And both blue-and-gold underdog narratives are conjoined by their unlikely leads: the Rams were quarterbacked by Kurt Warner, a former Arena League standout and grocery stock boy whose name was familiar to a few inside his native Iowa and to almost no one outside of it. The Foxes have Riyad Mahrez, the Algerian winger who was signed from second-division French squad Le Havre in 2014 the Foxes scout, Steve Walsh, was actually investigating another player at the time and came away more taken by the slender talisman for a reported 750,000.

Although Jamie Vardy, the 29-year-old striker with the lightning pace and the spiky mane, is the soul of the piece, the nearest pumpkin Foxes have to match Warners carriage. At the age of 16, Vardy was rejected by Sheffield Wednesday. At 18, he was playing in the non-league Stocksbridge Park Steels while working at a carbon-fiber splint factory. At 20, he was convicted of assault and was forced to play with an electronic tag around his ankle while observing a 6pm curfew. Last November, the Yorkshire native became the first to ever score in 11 straight Premier League fixtures, breaking the record of 10 held by venerated former Manchester United striker Ruud van Nistelrooy and the first in English football to find the net in 11 straight since 1950-51.

The Foxes didnt just beat the house. They beat the system, a system stacked like mighty skyscrapers against the little guy, the provincial clubs with provincial followings. According to, Leicesters roster is worth 127m million Euros, or not even a quarter of those fielded by towering Manchester City (501.75) or Chelsea (495.75). The Foxes thumped the former, 3-1, inside the giant confines of the Ethiad on February 6 and knocked off the latter at home, 2-1, on December 14, the final domino that toppled Blues boss Jose Mourinho from his London perch. In England and, indeed, throughout the rest of the soccer-first planet Leicester is Hoosiers personified, fiction playing out as non-fiction, forever more a rallying cry and inspiration to small teams and small budgets everywhere. To do a Leicester is more than punching above your weight. Its landing blow after blow after blow, odds be damned, a sporting revolution, a triumph of dreams and desire over cynicism and cash.

A better US parallel might be the 1968 New York Jets, whose victory in Super Bowl III affirmed the American Football League as an NFL peer. Or the 1969 Miracle New York Mets, who went from national punch line to the first expansion team to win a World Series. The Prem of now is not unlike major college football major college football circa, say, 1986, before scholarship limits leveled the playing field, before the explosion of regional and national television packages, when only a bushel of powerful programs got rich, stayed rich, and held absolute monopolies in terms of hoarding talent and television appearances. Nebraska of old. Penn State of old. Oklahoma of old. Slips were remarkable and remarkably rare. Ohio State or Michigan won or shared every Big Ten title from 1968-1982. The Cornhuskers or Sooners won or shared every Big Eight crown from 1962-1988.

Since 1996, the Premier League crown had been passed around by just four clubs, the Switzers and Osbornes of the metric set: Manchester United, Manchester City, Chelsea and Arsenal.

Until now.

Now Cinderella dances in a bright blue gown. Elvis as far we know is still dead. And Leicester, the Kurt Warner of world sport, has never felt more blissfully, defiantly alive. And kicking.

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The 8 Things Your Health Insurance DOESN’T Cover

Whether you’re looking to choose a new health insurance policy, going on Medicare, or are unsure of the details of your current health plan, there are several services that you may think are covered but in actuality they’re not. Knowing in advance what services you’re going to have to pay for can help you make smart health choices.

First, How to Get Coverage

If your employer offers health insurance, you’re generally all set. But if you’re leaving your employer or find yourself recently without health insurance (and are not Medicare age), here are your health insurance coverage options:

  1. COBRA coverage. If you lose your job, you may be given the option under COBRA to continue your health coverage for up to 36 months. “If you’re really stuck and need some coverage for a few months, this is an option,” says Lori-Ann Rickard, J.D., creator of, and a health care lawyer. But, Rickard points out, COBRA can be very expensive since you will be responsible for paying for the coverage and your employer needs to employ over 35 people to offer COBRA at all.
  2. Your spouse. “if you have a spouse and they’re employed, sometimes they can add you to their insurance,” says Rickard. 
  3. Private individual/family policies: “There are some private insurance plans created for individuals or families that you can look at,” says Rickard. These are plans created by companies like Aetna, Blue Cross, and Cigna. To research these plans or find out if a company offers plans in your state, go online to the insurer’s web site.  
  4. Public Exchanges. All states have state-run health care exchangea or marketplaces, that list plans. The best way find out about these is to find a reputable navigator, either online or in-person to help you learn the options available to you. One good place to start is with’s easy to use navigator system. 
  5. Medicaid. “If you can’t do any of those other things mentioned, you’ll want to look to Medicaid, which is run by the state government,” says Rickard. “There are certain income requirements and state specific requirements for Medicaid, so it is not available to everyone.”

    A Word About Enrollment

    Every year there is an open enrollment period, when people can compare health insurance policies, and choose or switch health plans. This year’s open enrollment period runs from November 1 to January 31. If, however, you lose your job or your current insurance ends for some reason, there are special enrollment periods.

    “Special enrollment periods end 60 days after the triggering event though, so it’s important to act promptly,” says health insurance expert Louise Norris, a contributor and As for Medicare, enrollment happens within a seven month window surrounding your 65th birthday.

    If you’re looking to change Medicare plans, the Medicare open enrollment period takes place October  15 – December 7.

What Insurance Does Cover 

Prior to the Affordable Care Act (ACA), health insurance providers could decide independently which services to cover and which were not covered. The ACA created a standardized group of 10 essential benefits that all individual and small group plans (available to companies that employ under 50 employees) are required to cover. These ten essential benefits encompass many healthcare needs, such as doctor visits and hospitalization, but there’s no requirement that health plans cover other services. 

“In the large group market, the rules are a little different” says Norris. “Preventive care has to be covered, and employers with 50 or more employees are required to offer health insurance that provides “minimum value” meaning that the plan has to cover at least 60 percent of the cost of covered services for the average population.” Large groups are not required to offer the ten essential benefits, although most do. All Medicare and Medicaid policies as of 2014 are required to offer the 10 essential benefits.

Keep in mind that just because a service isn’t in the ten essentials, doesn’t mean your insurance company doesn’t cover it. That’s why it’s smart to make a list of services essential to you, then call your insurance company and ask if the services are fully or partially covered. 

What’s Not Covered

1. Travel vaccines  Travel vaccines are different from general health vaccines. If you need a tetanus shot or a flu vaccine as part of your health maintenance, your insurance will generally cover them since they’re considered necessary prreventative care. But if you’re going abroad, and need, say a Typhoid or Yellow Fever vaccine, most if not all insurance plans, including Medicare, do not cover these kinds of vaccines. Insurance covers things deemed “medically necessary”, and “somebody somewhere decided that travel vaccines are not medically necessary,” says Rickard. “I suppose the thinking goes that you don’t really have to take the trip.”

2. Acupuncture & other alternative therapies Sometimes alternative therapies are covered, but it depends on your plan and your state.

“In the under-65 market, individual health insurance is not specifically required to cover massage therapy, acupuncture, or chiropractic care,” says Norris. “But depending on how a state defines its essential health benefits package, these services may be covered.” For instance, chiropractic care can fall under the essential health benefits category of rehabilitative care, or ambulatory care, Norris notes, meaning  a person who gets a back injury in an accident and is receiving treatment for the accident from a chiropractor would probably have coverage. But a person who visits the chiropractor every two weeks because it makes her feel better or to prevent back problems, would probably not have coverage. Also know that in most states that do cover chiropractic care, there are limits on the number of covered visits (usually between 10 and 30 visits per year).

Original Medicare does not cover acupuncture, but it does cover medically necessary chiropractic care. Medicare Advantage plans, which are an alternative to Original Medicare, can cover acupuncture and more extensive chiropractic care, but it varies from plan to plan.

3. Cosmetic surgery –– Again, this all depends what’s considered “medically necessary”. If you’re looking to get a nose job or face lift because you think you’ll look better, those would not be covered by insurance. If, however, you need reconstructive breast surgery following a mastectomy, that would be deemed medically necessary and would be covered.

4. Nursing home care “Regular nursing home care isn’t covered by commercial health insurance plans or Medicare, although it is covered by Medicaid,” says Norris. If you want coverage for nursing home care, “that’s what long-term care insurance covers.” What is covered is short-term care in a skilled nursing facility. So if you fall and break a hip, and have surgery, you may need assistance in a rehabilitative facility or skilled nursing facility to help with your recovery. Those costs would generally be covered since they’re short-term and are the result of a medical incident. However, says Norris, “Commercial plans can place limits on the length of time they’ll cover in a skilled nursing facility.” 

For Medicare to cover skilled nursing, the requirement is that the person must have had at least a three-day inpatient hospital stay (not counting any days that are considered observational as opposed to inpatient) preceding the stay in the skilled nursing facility. And the stay in the skilled nursing facility must be intended to help the patient recover from an illness or injury, rather than a chronic situation.

5. Dental & Vision & Hearing Most health insurance plans do not include dental, vision, or hearing. If you want coverage, you’ll have to buy a separate plan that includes one, or sometimes all, of these services. But before you buy a plan, know that they are not regulated by the ACA, which means they have no specific requirements in terms of what must be covered. They also typically don’t have any limits on out-of-pocket costs. “Honestly, if you look at the cost of getting a dental cleaning which is $110 twice a year where I live, the cost of paying monthly fee for dental insurance is so much more than that, so the insurance isn’t worth it,” says Rickard. If you are eligible for Medicare, Original Medicare does not cover dental, vision, or hearing, but there are some Medicare Advantage plans that do. 

6. Weight Loss Surgery Medicare and most Medicaid programs cover bariatric surgery, but there’s no federal requirement that private plans cover it. However, 23 states currently require some sort of coverage for bariatric surgery as part of their essential health benefits package. That could mean some weight loss procedures are covered while others are not. And there’s no guarantee that the coverage pays for all costs associated with the surgery. If bariatric surgery is something you’re interested in, it’s best to compare plans and look into the fine print of exactly what’s covered.

7. Preventative tests  This one is a little murky since many tests are covered by insurance, while others are not. Mammograms, cholesterol screenings, and colonoscopies are covered, for example, while Prostate Specific Antigen (PSA) screenings are not.

There are three government agencies that determine what’s considered “recommended preventative care,” says Norris. “If there isn’t enough evidence to recommend specific preventive care, it’s not included in the list of care that’s covered in full by health insurance companies,

“That’s why PSA tests aren’t included in the list of covered preventive care, for example. Another example of a preventive screening that’s not required to be covered is Vitamin D testing, since the U.S. Preventative Services Task Force (one of the thrtee agencies that set the guidelines) considers the evidence of its value to be insufficient at this point.”

To see a list of preventative services covered for all adults, click here. To see a list of preventative services covered for women, click here.

8. All medications The good news is that prescription medication falls under the list of 10 essential health benefits, which means medication is covered by insurance. However, as Rickard says, “the devil is in the details.”

Health insurers have lists of covered medications called formularies, and the insurers have a lot of flexibility in creating their formularies. According to Norris, “they have to cover at least the greater of: One drug in every United States Pharmacopeia (USP) category and class, or the same number of drugs in each USP category and class as the state’s essential health benefits benchmark plan.” In other words, insurance companies do not have to cover all drugs, they can instead, pick and choose, and cover one drug in each class. It’s also more likely that generic drugs will be covered more often than brand name. The best thing to do is to make a list of all medications you take, then research which medications different plans cover. Also keep in mind that formularies each have tiers of drugs. The higher the tier, the higher the out-of-pocket cost. 

If you have Original Medicare, you must purchase a Prescription Drug (Part D) plan to cover your medication expenses. Some Medicare Advantage plans include prescription drug coverage. 

Also on

Medicare 101: The Basics

Your Common Medicare Questions Answered

The New Social Security Rules For 2016

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Heres What To Eat To Recover From An Injury

TheIn January, many of us strive to be stronger, lighter, faster versions of ourselves. It is also the busiest time of the year for physiotherapists. We are all so driven by the chronological time stamp of the new year that we forget all too quickly that we are using a body that hasnt seen a pair of running shoes in months, if not years. Activity guidance does exist, but isnt common knowledge to most. Inevitably, our enthusiasm out-sprints our physical capabilities and, ouch, we end up injured and back to square one.

Most peoples reaction to reduced exercise when injured will be to immediately reduce their food intake because they arent burning the energy exercising. But this can be counterproductive if taken to the extreme. When injured, your daily energy expenditure can increase by as much as 15-50% over normal, particularly if the injury is very bad.

If your injury is so bad you need crutches, your expenditure during walking can be even higher. Consequently, you are still burning calories at a higher rate when injured and it is important that your eating matches what you burn off. Whats more, the composition of the food you eat can also help to speed up the recovery process.

Plan your protein

Muscle is very expensive to hold on to from a calorie perspective (up to 500 kcal a day for a muscular male). Use it or lose it stands true and you want to avoid losing the muscle mass you have, particularly if you are older. The total amount of protein in your diet is key to keeping the muscle you have when injured. So how much is enough?

One study found that athletes who increased the protein in their diet (to around 2g per kg of body mass per day) held on to their muscle mass better than those who reduced their protein intake (to around 1g per kg per day) when trying to lose weight. It is possible that simply maintaining a moderate to high amount of protein in your diet (1.6g per kg per day) is also sufficient.

What does that look like in actual food? For a 70kg person, that would be the equivalent of scrambled eggs (three eggs) or Greek yoghurt (200g) for breakfast (17-26g); bean salad with chopped vegetables and two cups of cooked lima beans (30g) for lunch; and a single pork chop (33g), 85g salmon (22g) or 100g of turkey breast (30g) for dinner.

Lose those crutches, quickly. Shutterstock

Hard-boiled eggs, raw edamame, canned tuna, nuts, seeds and low-fat dairy are all easy high protein snack options. If you spread that intake over four equal portions throughout the day then further benefit can be had. Finally, protein sources high in the amino acid leucine (milk, for example) may also protect against muscle loss.

Vitamin C and vitamin D both have key roles to play in recovery. Eating more than the recommended daily intake (10 micrograms for vitamin D, 40 mg vitamin C) wont help you recover more quickly and can be detrimental to your health. However, if you were not getting enough of these vitamins before your injury, a deficiency will likely prolong your recovery. Consider whether you consume enough fruit and vegetables, and actively increase your intake of red meat, liver, egg yolk and vitamin D fortified foods such as cereals. For vitamin C, eat more oranges, strawberries, broccoli and potatoes.

Rather obviously, alcohol sits firmly in the cross hairs. Alcohol has been shown to slow wound healing and can also reduce your muscle mass during periods of low activity. If you are unfortunate enough to have suffered serious injury from a fall or crash, then omega-3 fatty acids (found in oily fish such as salmon and mackerel) can also slow down the wound healing process, so consume with caution.

With the right choices in the kitchen, you should soon be back on your feet and ready to reach those 2017 fitness goals.

Michael Newell, Lecturer Sport and Exercise Nutrition, University of Westminster

This article was originally published on The Conversation. Read the original article.

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In the ’90s, two companies were using the same motto. They arm wrestled to see who got to keep it.

In October of 1990, Southwest Airlines unveiled a new slogan: “Just Plane Smart.”

Southwest Airlines was founded in 1967 by Rollin King, an investment consultant, and Herb Kelleher, an attorney. Kelleher served as the company’s CEO from 1981 until 2001 and oversaw many different initiatives during his tenure.

One of those initiatives was a marketing campaign around a new motto: “Just Plane Smart.” Southwest proudly unveiled the punny new slogan in October of 1990, and it seemed to go over well.

A recent picture of Southwest planes. Image by Karen Bleier/AFP/Getty Images.

Most people seemed to like it. But there was one notable exception: a guy named Kurt Herwald.

Herwald was the CEO of Stevens Aviation, a (much smaller) company that sells and services small aircraft.

Stevens Aviation, it turned out, had a slogan of their own, the very similar and also punny Plane Smart.” And Stevens had been using it in their ads for years prior and may have had it trademarked.

In late-1991 or early-1992, Herwald noticed that Southwest was using very similar words, and out came the muscle. But in this case, the “muscle” wasn’t the Stevens Aviation legal team. It was the forearms of Kurt Herwald.

Herwald sent a unique cease-and-desist letter to Southwest … challenging their chairman to an arm wrestling match.

The letter, sent to Kelleher’s attention, is reprinted below ( via Inc.):

Dear Mr. Kelleher:

We LOVE your new ads that use the clever, creative, effective “Plane Smart” theme! We can testify to its effectiveness since we’ve been using it in our own ads for a long time. In the true fun-loving spirit on which Southwest Airlines was founded, we challenge you to a duel to see who gets to keep “Plane Smart” big ol’ Southwest or little bitty Stevens. (Please no lawyers!) We trust that you accept this challenge in the spirit intended. … No litigiousness implied at all. We challenge you to a sleeves-up, best-two-out-of-three arm wrestling match between you and our chairman, at high noon on Monday, January 27, 1992…

Stephen D. Townes
Executive Vice President
Stevens Aviation

P.S. Our chairman is a burly 38-year-old former weight lifter who can bench press a King Air or something like that…

If that sounds like a ridiculous thing to ask of a major, publicly traded company CEO, well, that’s because it is.

But Stevens was right Southwest has a longstanding tradition of being somewhat ridiculous. (For example, the company’s stock symbol is LUV, a reference to “love,” of course, but also to Love Field in Dallas, where Southwest Airlines hoped to operate from originally.)

Not only did Southwest reply, but CEO Kelleher did so personally, with style.

Dear Mr. Townes:

Our chairman can bench press a quart of Wild Turkey and five packs of cigarettes a day. He is also a fearsome competitor who resorts to kicking, biting, gouging, scratching, and hair pulling in order to win. When really pressed, he has also been known to beg, plead, whine, and sob piteously. Can your pusillanimous little wimp of a chairman stand up against the martial valor of our giant?

Best regards,
Herbert D. Kelleher

And shortly thereafter, Stevens and Southwest scheduled an arm wrestling match, dubbed the “Malice in Dallas.”

Best two out of three, winner gets to use the name and makes a charitable donation as part of the deal.

And, while this was probably not in the contract, the two sides agreed to have a whole lot of fun in the process.

They hired an official/emcee who wore a massive wig, symbolic of fight promoter Don King; they rented out a Dallas-area wrestling facility; and, even though this was in the age before YouTube, they filmed faux pre-fight “training” videos of each of the competitors. And, thankfully for those of us in the YouTube era, they also filmed the match.

Kelleher (left) and Herwald (right) face off. Image via Southwest Airlines Archive (Unofficial).

Here’s round three, below. Herwald is the one in the maroon polo shirt. Kelleher is the guy in the headband and T-shirt with cigarette in his mouth, playing to the cameras.

In the video below, the arm wrestling match ends within the first couple of minutes, but it’s worth watching until the end because some weird stuff happens (like, an impromptu wrestling match breaks out):

Stevens Aviation’s CEO won the match and with it earned the exclusive right to use the “Plane Smart” slogan.

After the match, he immediately announced (as was clearly preplanned, given the novelty check that soon followed) that Stevens was going to continue to allow Southwest to use the motto in exchange for a $5,000 donation to Ronald McDonald House of Cleveland.

Kelleher presents the check made out to Ronald McDonald House. Image via Southwest Airlines Archive (Unofficial).

Both Stevens and Southwest got a nice PR bump out of the creative way to avoid litigation (and associated legal fees), and for Stevens in particular, it likely led to rewards.

As Priceonomics notes, “Stevens Aviation, previously a peon in its industry, rose to prominence: It experienced a 25% growth over the next four years, during which its revenues rocketed from $28 million to over $100 million.”

Dan Lewis runs the popular daily newsletter Now I Know (“Learn Something New Every Day, By Email”). To subscribe to his daily email, click here.

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