A fitness plan to get you running a 5K by Thanksgiving.

T-T-T-Taylor and the Jets. Food swaps to help you lose weight after 40. October 2, 2023 | [VIEW IN BROWSER]( This is TODAY September 6, 2023 | [VIEW IN BROWSER]( This is TODAY Police are searching for a 9-year-old girl who they believe was abducted from a campground in upstate New York after going on a bike ride by herself. Plus, the simple food swap that can help you lose weight as you approach middle age, and Taylor Swift brings some famous friends to Sunday Night Football. The Latest   [Police are searching for a 9-year-old girl who was abducted from a New York campground.]( New York State Police are searching for a [9-year-old girl who they said was abducted]( Saturday night while she was camping with her family at Moreau Lake State Park in Saratoga County, about 50 miles north of Albany. Charlotte Sena was last seen around 6:15 p.m. on Saturday wearing an orange tie-dye Pokémon shirt, dark blue pants, black Crocs and a gray bike helmet, police said. Shortly before she disappeared, the girl had been biking around Loop A of the park with family friends and said she wanted to do one more loop by herself, New York Gov. Kathy Hochul said at a news conference. Her bike was found on the loop a half hour later and her parents called 911 to report her missing, police said. [Here's the latest](. [🤸🏿‍♀️ Simone Biles made history with an extremely difficult vault at the world gymnastics championships.]( Simone Biles is back doing Simone Biles things again on the big stage. On the vault at the 2023 World Artistic Gymnastic Championships in Antwerp, Belgium, yesterday, she became the [first woman internationally to land the most difficult jump]( in the women's scoring code. The Yurchenko double pike vault — [now named the Biles II]( — earned her a 6.4, way ahead of the 5.6 that marked the most challenging vault at last year's competition. The dazzling performance came in Biles' first international competition since the 2021 Tokyo Olympics. [Continue reading](. [🥦 This simple food swap can help you lose weight after 40.]( [Swapping certain types of carbohydrates for others]( can be an easy way to stave off weight creep at any age, but particularly for anyone over 40. People who limited their intake of added sugar, refined grains and starchy vegetables and ate [whole grains, fruits and non-starchy vegetables]( gained less weight in midlife than those who indulged in a sugary, starchy diet, researchers reported in [The BMJ](. The study showed ditching soda, cutting down on white bread and white rice and dialing it back on potatoes while opting instead for oatmeal, brown rice, green veggies and fruits made a difference on the scale. The research stressed the importance of more fiber and "slow carbs" that take longer to digest when it comes to keeping the weight off. [Read more](. [📖 Jenna Bush Hager's October book pick is an 'incredible' memoir.]( October's pick for the Read With Jenna book club is the[memoir "How to Say Babylon" by Safiya Sinclair](, about Sinclair's upbringing in a Rastafarian family in Jamaica. Sinclair's father was a musician and an adherent to a strict sect of Rastafari, whose rules he imposed on his children. "It's a book about freedom, choice, becoming who we're meant to be," Jenna said.[You can buy "How to Say Babylon" at a discounted price here](. Start TODAY   Achieve your life and health goals with easy tips. Get moving on our new Start TODAY challenge in October, and you'll be [walking or running a 5K]( by November! Our [six-week challenge]( created by TODAY fitness contributor Stephanie Mansour has different plans for beginners, people who already have a walking routine, and anyone who wants to be able to run a 5K (the equivalent of about 3 miles) in time for Turkey Day. [See the daily breakdown of each plan here](. Also, send us your workout snaps to show [how walking is changing your life]( beyond the scale! What's for dinner?   Allow us to do the meal-planning for you. Several stealth swaps make [Joy Bauer's Swedish meatballs]( (above) healthier than the traditional version. Instead of a ground beef-pork blend, Joy swaps in lean ground turkey, and the gravy forgoes flour and butter, but is still packed with rich, savory flavor. [Check out this recipe](, plus our other [healthy, balanced meal ideas]( to get you through the week. Daily Delight   A little pick-me-up before you go. Taylor Swift's stadium tour is still going strong, except this time she's in the crowd. [Swift brought some famous friends]( to New Jersey's MetLife Stadium to watch Travis Kelce and the Kansas City Chiefs beat the New York Jets 23-20 last night. The pop megastar was joined by [Blake Lively, Ryan Reynolds, Hugh Jackman, Sophie Turner]( and others as she cheered on the Chiefs in person for the second straight week amid a rumored romance with Kelce. She also was spotted hugging Kelce's mom, Donna Kelce, and chatting up Brittany Mahomes, the wife of Chiefs quarterback Patrick Mahomes, during the nail-biting win. [See everything from the star-studded night here](.   Thanks for letting us in your inbox! See you again tomorrow morning. Written by Scott Stump | Edited by Philip Caulfield Want to refer a friend?[Subscribe here]( Send us Feedback Follow us on Facebook More TODAY Newsletters 30 Rockefeller Plaza New York, NY 10112 [Manage Subscriptions]( | [Unsubscribe](listvar=sub_today) | [Privacy]( | [Contact]( [MANAGE SUBSCRIPTION]( | [UNSUBSCRIBE](listvar=sub_today) | [PRIVACY]( | [CONTACT](