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Alzheimer’s Foundation of America

10 Steps for Healthy Aging

Living a healthy lifestyle becomes even more important for better aging. The things we do to keep body and heart healthy—nutritious diet, physical activity, and social connections – also can help promote brain health and wellness. Here are 10 steps for successful aging:

1. Eat Well

Adopt a low-fat diet high on fruits and veggies, like strawberries, blueberries and broccoli. Take daily vitamins. Limit intake of red meats, fried and processed foods, salt and sugar.

2. Stay Active

Brisk walking benefits brain health, while aerobics can boost your heart rate, and weight training builds strength and flexibility.

3. Learn New Things


Pick up a new hobby like playing tennis, learn to speak a foreign language, try a cooking class, or something you haven’t done before.

4. Get Enough Sleep


At least 7 to 9 hours is a good night’s rest. Insomnia or sleep apnea can have serious physical effects and negatively affect memory and thinking.

5. Mind Your Meds


Medication can affect everyone differently, especially as you age. A medication that didn’t trigger side effects in the past can suddenly cause an abnormal reaction. Talk to your doctor about all medications, whether over-the-counter or prescriptions.

6. Stop Smoking and Limit Alcohol


Smoking can increase the risk of other serious illnesses, while too much alcohol can impair judgment and cause accidents, including falls, broken bones, and car crashes.

7. Stay Connected


Invite friends and family over for a meal, board games, or just to hang out. Maintaining an active social life is important for mental health and keeping a positive attitude.

8. Know Your Blood Pressure


If your blood pressure is high, get it under control under the supervision of a healthcare professional.

9. See Your Doctor

Maintain checkups. Health screenings are key to managing chronic illnesses, such as diabetes, cardiovascular disease, and obesity. Speak with your physician about any concerns or questions you have about your health.

10. Get a Memory Screening


Our brains need regular checkups, just as other parts of our bodies do. A memory screening is a quick, easy, non-invasive exam for our brains. Talk to your doctor about getting a screening as part of your annual wellness exam or call the Alzheimer’s Foundation of America at 866-232-8484.

The news and editorial staff of Newsday had no role in the creation of this content

NFL Route Tree

NFL Route Tree

Each movement by a wide receiver is carefully coordinated, and they all stem from one thing: the route tree.

The route tree is a simple way for an offense to teach, organize and quickly call plays. It was developed by Don Coryell while coaching at San Diego State in the 1960s. He brought it to the NFL in the 1970s as a head coach with the Cardinals and Chargers.

Odd-numbered routes break out to the sideline, even-numbered ones into the middle. An offense can use these numbers to quickly tell the receivers what routes to run on a play. For instance, a call that has the number “958” means that one receiver runs a “go” route (9), one runs an “out” route (5) and one runs a “post” route (8).

Click on each tab below to learn more about each route in the route tree, as well as the best players (active or retired) to run each pattern.

1 Flat

Flat Play

A flat is a short, quick-hitting route run close to the line of scrimmage. The receiver takes a step upfield, then quickly breaks out toward the sideline. It’s called a flat route because it’s run into the area between the sideline and the hash marks, known as the flat.

Usually, flat routes are run by running backs out of the backfield, tight ends and speedier, more elusive receivers, since the play’s result mostly will depend on what they can do after they make the catch.

Flat routes are effective when a defense commits to covering deep or as a checkdown option against heavy pressure. They’re also good when a team needs to quickly gain a few yards and stop the clock during a two-minute drill. In addition, flats often are paired with one or two other routes as part of a combo route — “stick,” “flood,” “spacing,” “curl-flat” and “slant-flat,” among others — designed to put stress on a specific defender and force him to choose who to cover.

Best to run the route: Roger Craig

2 Slant

Slant Play

A slant is the inside-breaking relative of the flat route (meaning, it’s a short, quick route close to the line). Here, a receiver takes three steps upfield, then cuts in at a 45-degree angle and runs toward the middle of the field.

Slant routes are good for speedier, shiftier receivers who can quickly shake defenders and do damage after the catch. Odell Beckham Jr. is a perfect example — he’s made a habit of turning 5-yard slants into 60-yard touchdowns.

Slants are good against a defense that is playing off coverage and giving the receiver a cushion, or against man coverage (since the receiver’s inside break should give him a step on his defender). An offense also can throw the slant route against a blitz-happy defense, since the quarterback doesn’t have to wait for his receiver to get far downfield and can get the ball out quickly.

Best to run the route: Beckham, Jerry Rice, Andre Reed, Art Monk

3 Comeback

Comeback Play

A comeback is an intermediate route that usually covers about 10-15 yards. As soon as the receiver reaches the top of the route , he plants, turns out and runs back toward the sideline to make the reception.

The key part of a comeback route is the timing between the quarterback and the receiver. In an ideal situation, the ball should be at the receiver as soon as he turns around at the top of the route, so the quarterback needs to anticipate the break. The receiver’s ability to sell a “go” route also helps — the receiver wants to make the cornerback think he has to cover deep before making his cut. That would make the defender off-balance and create natural separation as the defender tries to recover.

A well-run comeback route can help a team beat man coverage. Like the other outside-breaking routes, it’s good if a team needs to drive down the field in a two-minute drill since the receiver already is close to the sideline to stop the clock.

Best to run the route: Michael Irvin, Steve Largent, Terrell Owens, Jarvis Landry

4 Curl

Curl Play

The curl — also called a “hook” or a “button hook” — is largely the same as the comeback route, with one key difference: When the receiver reaches the top of the route, he plants and turns back in toward the middle of the field. When run closer to the line of scrimmage (about five to eight yards downfield), a curl becomes a “hitch” route.

The curl relies heavily on timing and the ability to sell the go route. As soon as the receiver plants and turns, he should expect the ball to be there. At the same time, if he can convince the cornerback that he’s going deep, the inside break will be that much more effective as the defender has to react and make up ground.

The curl route is good against man coverage, for the above reason. It’s also part of several combo route concepts, including “curl-flat,” “smash,” “spacing” and “spot,” among many others.

Best to run the route: Michael Irvin, DeAndre Hopkins, Hines Ward

5 Out

Out Play

The out can be run at pretty much any level of the field, though it’s usually run at about a 10-yard depth. The receiver runs straight ahead when the ball is snapped, then once he reaches the top of the route, he sharply cuts 90 degrees toward the sideline.

Here, the receiver needs to be aware of the distance between him and the sideline — and be prepared to toe-tap to stay inbounds if the pass is outside. The cut also is important — if it’s not crisp enough, the defensive back will know what’s coming and can jump the route.

Out routes are very common in two-minute drills and other time-saving situations since it’s a great way to get a decent amount of yards and stop the clock. They can beat both man and deep zone coverages — the outside break should fool the defender in man, while a shorter out route could allow an opportunity for some yards after the catch against a deep zone such as Cover 4.

Best to run the route: Larry Fitzgerald, Terrell Owens, Marvin Harrison, Cris Carter

6 In

In Play

An in route (also called a “dig”) is the inside-breaking version of the out route.

An in route becomes a “drag” route when: (a) it’s run closer to the line of scrimmage with no stem, and (b) the receiver rounds off the route instead of sharply cutting inside.

The break on an in route needs to be crisp or else the receiver risks the defender diagnosing the play and putting himself in better position to jump the route. It also helps to have a receiver who can make catches in traffic since the middle of the field often is flooded with players.

Ins are very good against man coverage since the defender will have to recover against a strong-enough cut. Depending on the depth of the route, they can work against zone coverage — shorter routes can exploit deep coverage, while deeper ones can attack the area between the linebackers and the safeties. In routes also are used in several combo route concepts such as “levels” and “Mills”, while drag routes are popular in “mesh” combo routes or as checkdown options for a slot receiver or tight end.

Best to run the route: Larry Fitzgerald, Terrell Owens, Marvin Harrison, Cris Carter

7 Corner

Corner Play

A corner route, also known as a flag route, attacks the deep portion of the field. The receiver runs straight ahead for 10-15 yards, then cuts 45 degrees and runs diagonally toward the sideline. It’s called a corner or a flag route because it often is run to the pylons (which were flags in the old days) in the corners of the end zone.

The receiver should be able to create separation with his cut. He can sell an inside-breaking route against the cornerback by turning his head inside toward the quarterback right before he plants his foot and cuts outside. The quarterback often will wait for the receiver to make the cut before throwing and should place the throw to the receiver’s outside shoulder to help avoid defenders.

Corner routes are great against Cover 2, since there are coverage holes along the sidelines between the corner (who is covering the flat) and the safety help over the top. They’re also useful whenever the offense needs to get out of bounds on a chunk play, and are common in the “smash” combo route — the inside receiver runs a corner route, while the outside receiver runs a hitch — and other concepts where the defender has to choose whether to cover deep or shallow.

Best to run the route: Cris Carter, Randy Moss, Jerry Rice, Odell Beckham Jr., Jordy Nelson, DeAndre Hopkins

8 Post

Post Play

The post is the inside-breaking variation of the corner route. The receiver runs 10-15 yards downfield, then cuts 45 degrees inside and runs across the middle of the field. It’s called a post route because the receiver is running toward the goalposts.

A common variation of the post route is the “skinny post” or “bang 8,” in which the receiver runs a less severe angle than usual — in essence, narrowing the route.

The receiver should be able to handle catches in traffic, since he’ll likely have a safety bearing down on him. And like the corner route, the receiver should be able to create separation from his initial defender on the cut.

Posts are good against defenses with a single-high safety, such as Cover 1 or Cover 3, since the inside break allows the offense to attack the defender over the top. They can work against man, but the receiver needs to get good inside positioning on the defender and the quarterback needs to loft the pass over any underneath defenders. Skinny posts are good against Cover 3, since the narrower route can attack the small seam between the outside cornerback and the safety responsible for the deep middle third of the field.

Best to run the route: Torry Holt, Terrell Owens, Jerry Rice, Al Toon

9 Go

Comeback Play

This route has many names — you’ll also hear it go by “fly,” “streak” and “clearout” — but it’s the simplest of them all: a straight line downfield.

There are three ways a go route can play out: a pure over-the-shoulder throw-and-catch, a jump ball or a back-shoulder catch. The first is a result of pure speed — the receiver speeds by the defensive back, and the quarterback hits the receiver in stride. The second usually happens on underthrown passes, traditional over-the-top fades in the end zone, or instances where the receiver has a clear size advantage and can outmuscle his defender. The third is all about ball placement — the quarterback throws it behind the receiver, who adjusts based on where both he and the ball are in relation to the defender.

Of course, faster receivers such as DeSean Jackson are better at burning defensive backs, but bigger receivers also can have success on go routes. Jordy Nelson has mastered the back-shoulder fade concept with Aaron Rodgers, while Mike Evans uses his size and 37-inch vertical leap to make deep contested catches over defenders.

Go routes can beat both Cover 2 and 3, since the defense has only two (Cover 2) or three (Cover 3) defenders dropping back deep. So, if an offense sends enough players downfield, they should outnumber the defense. Go routes also can serve as decoys to take defensive backs out of the play and free up space for shorter underneath routes.

Best to run the route: Randy Moss, Tim Brown, Isaac Bruce, Tyreek Hill, Jackson, Evans, Nelson

Production: Nick Klopsis (with Bob Glauber) Design: James Stewart

Feed Me TV Season 2

Feed Me TV Newsday’s Pervaiz Shallwani brings you the scoop on Long Island’s dining scene

Robert Biancavilla prosecutes some of the worst criminals in Suffolk County. On weekends, he bakes some of the best bread on Long Island.

Penn Station and the neighborhood around it has never been considered a prime dining spot, but take a moment to look up and you’ll find more than chain restaurants, slice joints and hot dog carts.

At Clay Oven, Lubna Habibi goes against her parents’ wishes, leaving behind a career as an engineer to follow her passion for cooking that challenges the conventions of Indian food as we know it.

A Far Rockaway woman falls in love with a pizzaiolo from Italy, who brings with him an imported 6,000-pound wood-fired oven to make the best pies on the Island.

The three partners behind Lithology Brewing Co. in Farmingdale are committed to more balanced beers that draw their components from Long Island and elsewhere in New York state.

Taylor Knapp is cultivating snails on the North Fork and chefs across the country are rushing to feature the latest edition to the slow food movement.

Follow Newsday’s reporters covering aftermath of NYC terror attack

In the wake of the Manhattan terrorist attack, follow Newsday’s reporters in locations where suspect Sayfullo Saipov was known to have lived.

Find more of their updates on Twitter: Stefanie Dazio in Paterson, N.J. @steffdaz | Rachelle Blidner in Paterson N.J. @rachelleblidner | Laura Figueroa in Tampa, Florida @laura_figueroa

Read Laura’s full dispatch from Tampa: here.

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Long Island: Our Story

Two decades ago, Newsday began publishing the first pages of “Long Island: Our Story,” our celebrated 273-part series that told the history of this island we call home, from the Ice Age to the Space Age. Now, 20 years later, we’re proud to once again share this remarkable story with a new generation of Long Islanders.

Newsday print subscribers can sign up today to get “Long Island: Our Story” six times a year at no extra cost.

Sign up today!

Chapter 1

The birth of Long Island

Our story

The birth of Long Island

From a glacier as tall as a skyscraper to a fish-shaped island awaiting its first inhabitants

Chapter 1 of “Long Island: Our Story” is available here.

In the belly of the earth

In the belly of the earth

Water tunnel offers rock-hard and ages-old clues about the formation of LI

Bill Davis/Newsday

The evolution of Long Island Sound

The evolution of Long Island Sound

Once a river, a valley, a lake, and recently the body of water we know today

Steven Sunshine

Long Island - Not really an island?

Long Island - Not really an island?

A decision was rendered by the Supreme Court in 1985

NASA

Washed to the sea

Washed to the sea

Despite humanity's best efforts, erosion poses a relentless threat

Bill Davis/Newsday

More floods in the future?

More floods in the future?

If sea levels keep rising, many LI communities can expect wet changes

Bill Davis/Newsday

When the island was new

When the island was new

Before people arrived, a pristine land of wildlife and sweet vegetation

Bill Davis/Newsday

Chapter 2

The first Long Islanders

Our story

The first Long Islanders

Some 550 generations across 12 millennia occupied the Island before Europeans arrived

Chapter 2 of “Long Island: Our Story” is available here.

Untangling a myth

Untangling a myth

Europeans apparently mistook Indian place names for tribal labels

Steve Madden/Newsday

Masters of agriculture

Masters of agriculture

Indian communities grew corn, beans, squash and tobacco in Long Island soil

Southold Indian Museum

Gods of the Indians

Gods of the Indians

Old Dutch writings relate to some of what original Long Islanders believed of life and the afterlife

Boston Public Library

Keepers of a lost culture

Keepers of a lost culture

A dying language once heard on Long Island is spoken by a few on a Canadian reserve

Bill Davis/Newsday

Jefferson's lost legacy

Jefferson's lost legacy

A robbery foils his work to save some of the Island's Algonquian language

Independence National Historical Park

Indian names were his fame

Indian names were his fame

William Wallace Tooker's quest to recover lost words

Jermain Memorial Library Photo

Chapter 3

The colonial collision

Our story

The colonial collision

A showdown develops as Dutch and English immigrants settle on opposite ends of Long Island

Part one of Chapter 3 of “Long Island: Our Story” is available here.

Part two of Chapter 3 is available here.

Dutch settlers left their mark

Dutch settlers left their mark

Influences of the Netherlands live on centuries later in roads, buildings and names

Bill Davis/Newsday

Blood flows, war threatens

Blood flows, war threatens

Violence escalates as a Dutch craftsman is murdered and Indians are massacred

Stock Montage Inc.

The legend of the bull

The legend of the bull

The tale of Smithtown's borders may be apocryphal, but it makes for a good story

Robert Gaston

The Dutch welcome the English

The Dutch welcome the English

A settlement is born in Hempstead, and its founders become wealthy

Nassau County Museum, Long Island Studies Institute

The rise of slavery

The rise of slavery

New York has the most slaves in the North, almost half of them on Long Island

The Granger Collection/Howard Pyle

Witchhunt in East Hampton

Witchhunt in East Hampton

A Long Island farmer's wife is accused of witchcraft three decades before the trials in Salem

The Granger Collection

The legend of Capt. Kidd

The legend of Capt. Kidd

He goes to sea with royal approval to attack England's enemies, and returns accused of piracy

Harpers Magazine

The well-kept colonies

The well-kept colonies

Reaping the 'considerable' harvest of the New World's wealth on land and sea

The New York Historical Society

On the verge of war

On the verge of war

The colonies protest new taxes from George III and clash with British troops

The Granger Collection

Chapter 4

Christopher Vail's revolution

Our story

Christopher Vail's revolution

An amazing personal story from the journal of a soldier, sailor, prisoner and patriot

Part one of Chapter 4 of “Long Island: Our Story” is available here.

Part two of Chapter 4 of “Long Island: Our Story” is available here.

The plot to kidnap Washington

The plot to kidnap Washington

One of the general's own guards joins the king's Loyalists in a wide conspiracy

National Archives

A hero's last words

A hero's last words

'God save us all,' Nathaniel Woodhull told his attackers... Or did he?

Nassau County Museum Collection

Huntington takes on the king

Huntington takes on the king

By 1774, the town emerges as an energetic proponent of revolution

Julia Gaines/Newsday

Revolution's unseen rebels

Revolution's unseen rebels

Blacks fought on both sides in the War of Independence, but gained little

Ed Dwight

They signed for independence

They signed for independence

William Floyd and Francis Lewis, the two Long Islanders who took a stand for freedom

National Archives

America celebrates its new freedom

America celebrates its new freedom

Defeated British and Loyalists board ships to leave the U.S.

Newsday/Bill Davis

Chapter 5

A Long Island victory tour

Our story

A Long Island victory tour

Like the new nation, Long Island was about to begin building.

Part one of Chapter 5 of “Long Island: Our Story” is available here.

Part two of Chapter 5 of “Long Island: Our Story” is available here.

In search of whales

In search of whales

The last whale hunted off Long Island was killed Feb. 22, 1907, by a group of aging East Hampton whalers.

Steve Wick/Newsday

Slavery died a slow death on Long Island

Slavery died a slow death on Long Island

Slavery was allowed to die a slow death in New York.

George DeWan/Newsday

The coming of the iron horse

The coming of the iron horse

The idea may have seemed simple, but it took 10 years to achieve.

Sidney C. Schaer/Newsday

The Paumanok Poet

The Paumanok Poet

Walt Whitman's early years on Long Island inspired the creative genius of an American literary giant.

National Archives

Long Island marches off to battle

Long Island marches off to battle

A Roslyn attorney named Benjamin Willis formed Company H and coaxed 104 men who lived in and around Hempstead to join together.

Nassau County Museum Collection, Long Island Studies Institute

Keeping the Civil War alive

Keeping the Civil War alive

On Long Island, re-enactors remember the soldiers and fight the battles of the 1860s.

Newsday/Bill Davis

Chapter 6

Gateway to a century

Our story

Gateway to a century

The magnificent Brooklyn Bridge becomes the last great work of an age.

Part one of Chapter 6 of “Long Island: Our Story” is available here.

Home on the plains

Home on the plains

Grazing land gives way to Garden City, one of the earliest planned developments.

Collection of Vincent F. Seyfried

The oyster was their world

The oyster was their world

South Shore shellfish were welcomed internationally and brought prosperity home.

Nassau County Museum Collection

Getting on track

Getting on track

After discovering Long Island, the LIRR pulls ahead by absorbing other lines.

Collection of Vincent F. Seyfried