Traditionally, protein-rich foods have been synonymous with muscular athletes. The (misguided) theory is that if you eat a lot of protein, you will build a lot of muscle. But extra protein does not build extra muscle, exercise does – heavy weightlifting, push-ups, and other forms of resistance exercise that build and strengthen muscles.

Carbohydrate-rich grains, fruits, and vegetables are indeed the best foundation for every type of training programme. Even bodybuilders need a carbohydrate-based diet because carbohydrates are stored in the muscles for energy. You can’t lift weights and demand a lot from your workout sessions if your muscles are carbo-depleted. Protein-based diets that are low in carbohydrates provide inadequate muscle fuel for you to exercise hard enough to build to your potential.

The best sports diet contains adequate, but not excessive, protein to build and repair muscle tissue, grow hair and fingernails, produce hormones, boost your immune system, and replace red blood cells. Most people who eat moderate portions of protein-rich foods daily get more protein than they need. Any excess protein is burned for energy or, as a last resort, stored as glycogen or fat. Humans do not store excess protein as protein or amino acids, so we need to consume adequate protein each day. Daily protein is particularly important for dieters who are restricting calories, because protein is burned for energy when carbohydrates are scarce.

Too Much Protein (oops)
Contrary to what most people think, too much protein can create problems with health and performance (even though the more muscle mass you have, the more calories you burn):

• If you fill your stomach with too much protein, you won’t be fuelling your muscles with carbohydrates.
• Anyone who eats excess protein may need to urinate more frequently, because protein breaks down into urea, a waste product eliminated in the urine. Frequent trips to the bathroom may be an inconvenience during training and competition, to say nothing of increasing the risk of becoming dehydrated and burdening the kidneys.
• A diet high in protein can easily be high in fat (juicy steaks, bacon and eggs, pepperoni pizza, and so on). For the sake of your heart and for improved athletic performance, you should reduce your intake of the saturated fats found in animal proteins.

Protein and the Vegetarian
The trick to eating a balanced vegetarian diet is to make the effort to replace beef with beans. If you eliminate meat, you need to add a source of plant protein. You can easily get adequate protein to support your sports programme by including kidney beans, chickpeas, peanut butter, tofu, nuts, and other plant proteins in your daily diet. Some non-meat eaters, however, simply fuel up only on carbohydrates and neglect their protein needs.

Iron and Zinc in Foods
Iron is a necessary component of haemoglobin, the protein that transports oxygen from the lungs to the working muscles. If you are iron deficient, you are likely to fatigue easily upon exertion. The target iron intake (of 18 mg) is high because only a small percentage is absorbed. The best iron sources are animal products and fish; the body absorbs far less iron from plant foods.

The mineral zinc is part of more than 100 enzymes that help your body function properly. For example, zinc helps remove carbon dioxide from your muscles when you exercise. Zinc also enhances the healing process. Because the zinc from animal protein is absorbed better than zinc from plants, vegetarian athletes are at risk of eating a zinc-deficient diet. Like the target for iron, this target is also set high (11 mg) and may be hard to consume. But athletes who sweat heavily and incur zinc losses through sweat should try to hit the target intake.

The Balanced Vegetarian Diet (specially summarised for Shu Feng)
Without question, a diet based on plant foods can contribute to good health. A plant-based diet tends to have more fibre, less saturated fat and cholesterol, and more phytochemicals – active compounds that may play an important role in preventing and treating diseases such as cancer. Foods rich in phytochemicals include not only fruits and vegetables but also the protein-rich foods common to a plant-based diet: nuts, legumes, dried beans, and peas.

But some vegetarians often turn to cheese for protein. They are unaware, though, that cheese has far more saturated fat than lean meats and that eating a cheese sandwich is, in that respect, worse than a lean roast-beef sandwich without mayonnaise.

Tofu and other soy products, such as soy burgers (may I say ‘Yuck!’?) and soy milk, are excellent healthful additions to a meat-free diet. They not only contain a source of high-quality protein that is equivalent in value to animal protein but also have properties that may protect against heart disease and cancer. If you make the effort to include soy foods in your diet, the more likely you are to lower the bad cholesterol.

Milk, other dairy foods, fish, poultry, meat, and all animal sources of protein contain all eight or nine essential amino acids and are often referred to as complete proteins. The proteins in soy foods such as tofu and soy milk are also complete proteins. The proteins in rice, beans, pasta, lentils, nuts, fruits, vegetables, and other plant foods are incomplete because they have low levels of some of the essential amino acids. Therefore, vegetarians must know how to combine incomplete proteins to make them complete. Vegetarians who drink milk can easily do this by adding dairy to each meal, such as combining milk with oatmeal or sprinkling grated LOW-FAT cheese on beans.

Without question, wholesome carbohydrates are the best choices for fuelling your muscles and promoting good health. People of all ages and athletic abilities should nourish themselves with abundant fruits, vegetables, and whole-grain foods, with adequate protein and health-ful fats balanced into the meals and snacks.

Some athletes mistakenly think that honey is nutritionally superior to refined white sugar. If you prefer honey because of the pleasant taste, fine. But it’s not superior for health or performance! Sugar in any form has insignificant amounts of vitamins or minerals, and your body digests any type of sugar or carbohydrate into glucose before using it for fuel.

Plants store extra sugars in the form of starch. In contrast, fruits tend to convert starches into sugars as they ripen. (Remember all the stuff I was saying about bananas? ) The potatoes, rice, bread, and other starches that you eat are digested into glucose, then are either burned for energy or stored for future use. Humans store extra glucose mostly in the form of muscle glycogen and liver glycogen. This glycogen is readily available for energy during exercise.

Sugars and starches have similar abilities to fuel muscles but different abilities to nourish them with vitamins and minerals:

• The carbohydrates in sugary soft drinks provide energy but no vitamins or minerals.
• The carbohydrates in wholesome fruits, vegetables, and grains provide energy, vitamins, minerals, fibre, and phytochemicals – the fuel and spark plugs that your body’s engine needs to function best.

Carbo Loading for Endurance Exercise
Carbo Load Daily
Your daily diet should be carbohydrate-based and balanced with adequate protein and appropriate fat. A daily 55-65% carbohydrate intake prevents chronic glycogen depletion and allows you not only to train at your best but also to compete at your best.

Do Not Fat Load (Note to self)
To reduce your fat intake to 20-25% of your calories, have toast with jam rather than butter, pancakes moistened with maple syrup rather than margarine, and pasta with tomato sauce rather than with oil and cheese. A little fat is OK, but don’t fat load.

To achieve a 55-65% carbohydrate diet, you have to trade some of the fat calories for more carbohydrates. For example, trade the fat calories in two pats of butter and a dollop of sour cream for a second plain baked potato. When you trade fat for more carbs, you need to eat a larger volume of food to obtain adequate calories.

Carbohydrates for Building Muscles?
Carbohydrates are fundamental for athletes because unlike protein or fat, carbs are readily stored in your muscles for fuel during exercise. Adequate protein is important for building and protecting your muscles, but you should dedicate only one-third of your dinner plate to protein-rich foods.

Are Carbohydrates Fattening?
Fad diets preach the message that carbohydrates are fattening. Wrong! Carbohydrates are not fattening. Excess calories are fattening, in particular excess calories of fats are fattening – butter on bread (meep L), oil on pasta, mayonnaise on sandwiches, cheese on crackers. Fats provide 36 calories per teaspoon, compared with 16 for carbohydrates. But the conversion of excess carbohydrates into body fat is limited because you burn the carbs when you exercise. Your body preferentially burns the carbohydrates and stores the fats. But be aware that a continuous intake of excess calories from carbohydrates will eventually contribute to weight gain. When your glycogen stores are filled, the excess calories will be stored as body fat.

Rather than try to stay away from breads and bagels and other grains, remember these points:
Carbohydrates are less fattening than fatty foods.
You need carbs to fuel your muscles.
You burn carbs off during hard exercise. Carbohydrates are a friendly fuel; the enemy is excess calories of fats.
When dieting to lose weight, you should energize with fibre-rich cereal, whole-grain breads, potatoes, and other carbohydrate-dense vegetables but reduce your intake of the butter, margarine, and mayonnaise that often accompany them.

7:59 PM

Hey everyone,

Today, Lynette and Shao reminded me of a very important fact.

-drumroll-

THERE ARE NINE MORE DAYS TO TOURNAMENT!

NINE! As in:

1. lynette's jersey no.
2. kyuu (japanese)
3. neun (german)
4. neuf (french)
5. εννέα (greek)
6. nove (italian/protuguese)
7. nueve (spanish)
8. 九 (you had better know what language this is)
9. 9 :)

JIAYOU EVERYBODY!

FYI:
9 (nine) is the natural number following 8 and preceding 10. The ordinal adjective is ninth.
Nine is a composite number, its proper divisors being 1 and 3. It is 3 times 3 and hence the third square number. 9 is the first composite lucky number (this is a good omen!).

Nine is the highest single-digit number in the decimal system.

There are nine Heegner numbers (don't ask me what they are. Google it if you're that interested).

A polygon with nine sides is called an enneagon (technically) or nonagon (in common usage). A group of nine of anything is called an ennead.

In base 10 a number is evenly divisible by nine if and only if its digital root is 9. That is, if you multiply nine by any natural number, and repeatedly add the digits of the answer until it is just one digit, you will end up with nine:
2 × 9 = 18 (1 + 8 = 9)
3 × 9 = 27 (2 + 7 = 9)
9 × 9 = 81 (8 + 1 = 9)
121 × 9 = 1089 (1 + 0 + 8 + 9 = 18; 1 + 8 = 9)
234 × 9 = 2106 (2 + 1 + 0 + 6 = 9)
578329 × 9 = 5204961 (5 + 2 + 0 + 4 + 9 + 6 + 1 = 27 (2 + 7 = 9))
And so on. Cool right?
(The only other number with this property is three.)

There's alot of interesting stuff on wikipedia. Seriously, I never expected such a long entry on the number 9. Well, now I know. :) Damn, I'm learning from shufeng with the wikipedia research and all. NOOO!

~Sarah

7:13 PM

25 March, 2009

Hello children.:) Haha... Right. Ok. Just so I do not have to go passing my phone around over the next couple of days [though I bet I'll still end up doing it...O_o] here're the pictures of the two jerseys we're getting. They're blurry and overexposed and sideways(._.) and frankly quite badly taken. And if you want to complain. Deal with it! Yup. Righty then.:)

Here's the first one aka the red one aka the nicer one (in the opinion of some) aka our "home" jersey. Yeah..

And here we have the second one aka the white one aka our "away" jersey. Yup yup. Don't strain your necks looking at the pictures please.:)

13 MORE DAYS TO OUR FIRST MATCH!! Whee!!:D

11:54 PM

some nice photos :)

12:15 AM

17 March, 2009

This is a purely hypothetical situation:

There were 4 girls shooting in the rain, one of them decides to drop kick the ball and it ends up stuck in the leaves of a palm tree. The palm tree also happens to be the one infested with giant red ants. How will you now attempt to get the ball down?

--




No, it wasn't hypothetical. Anning, Shufeng, Sala and I were playing ytd when AN got the ball stuck in the tree. Our attempts to get the ball out were in vain. -.-lll

Attempt 1:
Use body to knock tree.
Result:
A rain of red ants.

Attempt 2:
Throw a frisbee
Result:
Frisbee was infested with ants.

Attempt 3:
Throw a rock at the ball.
Result:
Rock got stuck too.

Attempt 4:
Throw a tennis ball.
Result:
Another ball stuck.

Attempt 5:
Throw a metal rod.
Result:
Rod was too heavy/dangerous, missed.

Attempt 6:
Throw a water bottle
Result:
Water bottle got stuck.

Attempt 7:
Throw another water bottle
Result:





SUCCESS!!!





---

And, a new discovery!

SALA IS SCARED OF RED ANTS!!!!!!!!

Seriously, she totally squealed. XD

Oh, that and..

SALA HAS ADMITTED TO BECOMING BIMBO!!!! :D:D

8:58 AM

14 March, 2009

Just to re-open some old wounds to hopefully serve as some motivation for Monday's match. Enough said.

http://redsports.sg/2008/04/27/rjc-hci-football/

10:22 PM

Season fixtures are out!



1. HCI vs VJC

8 April 2009

Venue: VJC

1630-1750



2. HCI vs TJC

15 April 2009

Venue: MJC

1500-1620



3. HCI vs MJC

22 April 2009

Venue: MJC

1500-1620



4. HCI vs SRJC

29 April 2009

Venue: MJC

1500-1620



5. MI vs HCI

6 May 2009

Venue: VJC

1630-1750



Top 2 teams of each group qualify. Schools in Group B are: SAJC, RJC, NJC, JJC, IJC.



6. Semi-finals

13 May 2009



7. 3rd/4th placing

19 May 2009



8. Finals

20 May 2009

10:14 PM

13 March, 2009

mg. so sweet. thanks! :D

yall dont have unglam shots o me! HAHA.

yay tis entry shall b dedicated t shufeng then. its 31 mins since the start o her birthday.

feel free t edit this post lol.

im nice, so im postin a super pretty photo o shufeng

ta-da! hee.

happy 18th birthday shufeng!

love you for being an excellent defender, an understanding PT rep and a lively vibe o the team!

(and for being labelled bimbo w me heh)

when u wan t smoke or buy alcohol, we go try tgt HOHO.

alright.. happy birthday again :]

12:25 AM

12 March, 2009

Haha, this post shall be dedicated to our awesome, our fantastic, SECRETARY, Juat!

Today is Juat's birthday.

For another 35 minutes.

So to commemorate this momentous occasion of her turning 18,

what better way than to post an (unglam) shot of her. :D

Ok, it's not very unglam,

Just a very evil-looking Juat!




HAPPY 18TH BIRTHDAY, JUAT!

(may you continue to have many many more free text messages...)

11:18 PM

10 March, 2009

Because I'm sick of KI...

___________________________________________________________________

Fluids during Extensive Exercise
During hard exercise, your muscles can generate 20 times more heat than they do when you are at rest. You dissipate this heat by sweating. As the sweat evaporates, it cools the skin. This in turn cools the blood, which cools the inner body. If you did not sweat, you could cook yourself to death (and I don’t think it’d be very tasty). For this reason, you shouldn’t push yourself beyond your limits in extremely hot weather.

Thirst, as defined by a conscious awareness of the desire for water and other fluids, usually controls water intake. An abnormally high concentration of body fluids triggers the sensation of thirst. When you sweat, you lose significant amounts of water from your blood. The remaining blood becomes more concentrated and has, for example, an abnormally high sodium level. This triggers the thirst mechanism and increases your desire to drink. To quench your thirst, you have to replace the water losses and bring the blood back to its normal concentration.

Unfortunately for athletes, this thirst mechanism can be an unreliable signal to drink. Hence, you should plan to drink before you are thirsty. By the time your brain signals thirst, you may have lost 1% of your body weight, which corresponds with the need for your heart to beat an additional 3-5 times per minute. A 3% loss can significantly hurt your performance. Exercise can blunt thirst, and the mind can override it. You may voluntarily replace less than half of sweat losses. To be safe, always drink enough to quench your thirst, plus a little more.

Muscle Cramps (WEI NING! READ THIS!)
Muscle Cramps are often associated with dehydration. They most commonly occur among athletes who work their muscles to the point of exhaustion. They are likely related to over-exertion, but fluid loss, inadequate conditioning, and electrolyte imbalance may also be predisposing factors. To prevent dehydration-induced cramps, drink more than enough fluids before, during, and after you exercise.

Recovery Fluids
After you finish a hard workout, your top dietary priority should be to replace the fluids you lost by sweating so that your body can get back into water balance. Ideally, you should have minimized dehydration during the event by consuming at least 80% of sweat losses, but that can be hard to do during intense exercise. Hence, the best choices for replacing sweat losses include one or more of the following:

• Juices, which supply water, carbohydrates, vitamins, and potassium
• Watery foods such as watermelon, grapes, and soups that supply fluids, carbohydrates, vitamins and potassium
• High-carbohydrate sports drinks or soft drinks, which supply fluids and carbohydrates (but minimal, if any, vitamins minerals)
• Commercial fluid replacers, which supply fluids, some carbohydrates and sodium, and a few vitamins if fortified with them
• WATER, which tends to be convenient, well-tolerated, and least expensive

9:00 PM

08 March, 2009

Snacks for Cravings and Pre-exercise Energy
Wise Snacking
Many people believe that snacking is bad, because they snack on glazed doughnuts, candy bars, cookies, colas, and other lacklustre choices that fail to offer the nutrients needed for optimal performance. If this sounds like you, remember: Just as a car needs gasoline and spark plugs to function, your body needs calories (gas) and the vitamins, minerals, and proteins (spark plugs) found in wholesome foods to function well. If you want to have quality workouts, high energy, and good health, you need to fuel your body with quality calories. You can do this by thinking second lunch instead of sweet snack.

Some people try not to snack because they believe that eating between meals is sinful and fattening. The truth is that snacking is important. Active people tend to get hungry at least every four hours (no kidding, I can testify to that), so even if you have breakfast at 0800 and lunch at noon, your body will still want a snack by 1600, if not sooner. If you will be exercising in the afternoon (cough), you need added fuel to energize your workout. Snacking is good for you and your workouts, and you should plan it as part of your sports diet. (No complaints with that…)

Snacking is important
Most active people need and should eat snacks to keep them fuelled throughout the day. The snack also prevents extreme hunger that commonly leads to extreme cravings for sweets and other such treats. By snacking on grains, fruits, vegetables, and low-fat dairy foods from the base of the food pyramid, you’ll be able to curb hunger and be content to enjoy carrots rather than carrot cake, and apples rather than apple pie.

When and if you choose to snack on sweets and treats, be sure to eat only a small amount from the tip of the pyramid, after you have climbed to the top by first eating basic foods. Otherwise, your diet will end up the shape of an upside-down pyramid that topples your health and sports performance.

Appropriate pre-exercise snacks benefit optimal performance by preventing dehydration and maintaining normal blood sugar levels. You should consume adequate pre-exercise fluids and carbohydrates, as tolerated by your body. In general, most active people can enhance their performance with 200 to 300 calories of carbohydrates within and hour or two before the workout.

11:51 PM

Day	Date	Venue	Time	Programme
Mon	9	HCI	1630	Training (J1s only)
Fri	13	HCI	1630	Training
Sat	14	HCI	0730	Training
Tue	17	RJC	1700	Friendly against RJC (Meet at Bishan MRT at 1545)
Wed	18	HCI	0730	Training
Thur	19	ITE Bishan	1630	Friendly against ITE Bishan
Fri	20	Greenview Sec	1500	Friendly against Greenview Sec.
Mon Wed	23 25	HCI HCI	1530 1430	Training (for J1s and J2s who've finished Blocks) Training
Sat	28	HCI	0730	Training
Tues	31	HCI	1430	Training

7:20 PM

01 March, 2009

Ok, to let us have something to look forward to after the dreaded BLOCKS, Sala and Shu Feng have kindly done some research into a few FUN activities we can indulge in after blocks. So take a look and VOTE please. Thank you very much.

1. Rock Climbing
Yishun SAFRA Country Club
10 minutes by foot from Yishun MRT Station
68528200
6 15m panel walls
Climbing gear available
Pool to cool off in (o_O)

SAFRA Tampines

SAFRA Toa Payoh
1000-2100 daily

2. Swimming
Sala or Lynette's house
Or some very nice pool place with giant slides :)

3. Laser Tag
Student Price available! (Bring EZ-link cards/ Student Passes! We are kids!)
Mon-Thu - $28 (kid); $30 (adult)
Fri-Sat - $30 (kid); $33 (adult)
Sun - $33 (kid); $36 (adult)
Additional Missions - $12
www.lasertag.com.sg
Anergy Singapore office
By appointment only
Register online!
We pick our own venue.
They will deliever the ammunition!
Possible venues: Labrador Park, School, Telok Kurau Park (Shao's house)

4. Paint Ball
Singapore Discovery Centre
67926188
$48/player (We're in a technical recession now!)
0930-1130
1130-1330
1330-1530
1530-1730
4-20 pax, choose 2 hours
Closed on Mondays and Public Holidays!

Red Dynasty Paint Ball Park
Bottle Tree Park
$10 (30 pellets)
www.bottletree.com.sg
81 Lorong Chen Charu (Yishun)
Khatib MRT Station
15 minute walk to Bottle Tree Park Sidegate
Oppositie Yishun Stadium
Bus: Alight at Yishun Avenue 2 opposite Yishun Stadium
39, 851, 852, 853, 854, 855, 857, 858, 965, 969

5. Fall Back Plan!
Cycling/ S-League Match

Note: Any errors probably arose because I can't read Shu Feng's handwriting. Heh...

9:31 PM

Woohoo, I summarised that sports nutrition guidebook I was reading into 7 pages to share some stuff with you guys! :D But it'll be posted in stages. 7 pages at one shot is still a bit FWAH!

Boosting Your Calcium Intake

Here are some tips to help you boost your calcium intake to build and maintain strong bones:

• For breakfast, eat cereal with one cup of low-fat milk or skim milk (or soy milk)
• With crunchy cereal, like granola, use yogurt in place of milk
• With hot cereal cook the cereal in milk or mix in one-third cup of powdered milk
• When grabbing a quick meal, choose pizza (no kidding!) with low-fat mozzarella cheese or sandwiches with low-fat cheese
• Make calcium-rich salads by adding low-fat grated chest, cottage cheese, or tofu cubes
• Blenderize soft tofu or plain yogurt with salad seasonings for a calcium-rich dressing. Read the labels on the tofu containers, being sure to choose the brands processed with calcium sulphate; otherwise the tofu will be calcium poor.
• Drink low-fat, skim, or soy milk with lunch, snacks, or dinner
• Add extra milk (instead of cream) to coffee and enjoy lattes (J)
• Drink milk-based hot cocoa in place of coffee
• Snack on fruit-flavoured yogurt rather than ice cream
• Enjoy frozen yogurt or pudding made with low-fat milk for a taste low-fat calcium treat
• Chow down on dark green, leafy vegetables (yech)
  

Milk Myths

Myths abound regarding milk for athletes. The following stories highlight common concerns and questions about milk in a sports diet.

• A high school swimmer who drank A LOT of milk was concerned that this much milk would lead to calcium deposits. For most healthy people this is unlikely. When you consume more calcium than your body needs, your body excretes the excess.
• One football player thought that milk causes cotton mouth. It doesn’t. They dryness he experiences before competition was caused by nervousness and anxiety, not milk.
• A runner had heard that milk is hard to digest and causes stomach cramping. It doesn’t unless you’re lactose intolerant. Low-fat milk and dairy products are comfort foods that tend to digest easily, but some people have trouble digesting milk because they lack an enzyme (lactase) that digests milk sugar (lactose). They need to find alternative calcium sources such as yogurt, hard cheeses, or even small amounts of milk taken with a meal.
• Drinking extra milk does not hasten healing processes. Time and a balanced diet, in general, do.

Better Diets Begin With Breakfast

Don’t Skip Breakfast
Of all the nutritional mistakes that you might make, skipping breakfast is the worst. Skipping breakfast can hinder your workouts and leave you drained for the rest of the day. In comparison, a high-energy breakfast sets the stage for a high-energy day. Nevertheless, many active people come up with familiar (and lame) excuses for skipping the morning meal: I don’t have time… I’m not hungry in the morning… I don’t like breakfast foods… I’m on a diet… If I eat breakfast, I feel hungrier all day.

Excuses, excuses. If you skip breakfast, you’re likely to concentrate less effectively in the late morning, study less efficiently, feel irritable and short-tempered, or fall short of energy for your AFTERNOON WORKOUT. For every flimsy excuse to skip breakfast, there’s an even better reason to eat it.

You Do Have Time for Breakfast
Breakfast doesn’t have to be a sit-down, cooked meal. It can be a substantial snack while riding to school. Plan and prepare a breakfast-to-go the night before. Make the effort to do one of the following every day:

• Take a sandwich to work to eat within 4 hours of waking.
• Buy a bagel, yogurt, and orange juice at the coffee shop.
• Take an early break and enjoy a hot breakfast at the cafeteria
• Keep emergency food in your bag, e.g. granola bars, crackers, peanuts, and dried fruits.

No Morning Appetite?
If you are not hungry for breakfast, you probably ate too many calories the night before. Late night snacks such as chips while watching TV or a 0200 pint of ice cream can curb a morning appetite, contribute to weight gain, and even result in an inadequate diet if too many MUNCHIES replace wholesome meals.

Breakfast for Dieters
Everyone knows that diets start at breakfast, right? Wrong! Skipping breakfast to save calories is an unsuccessful approach to weight loss. If you are tempted to save calories by skimping on breakfast, remember that you don’t gain weight eating this meal. You do gain weight if you skip breakfast, get too hungry, and then overindulge at night. IF YOU ARE GOING TO SKIP ANY MEAL, SKIP DINNER BUT NOT BREAKFAST. You goal should be to fuel by day and eat a little less at night (applies even if you’re not dieting)

4:20 PM

Administrator's note:
Tag with your urls, to make linking possible.
Under maintenance.

HISTORY
May 2008
June 2008
July 2008
August 2008
September 2008
October 2008
November 2008
December 2008
January 2009
February 2009
March 2009
April 2009
May 2009
June 2009
July 2009
December 2009
April 2010
May 2010
June 2010
July 2010
August 2011