__♥World can be peaceful♥_

|| Friendship ||

Friendship needs no studied phrases,
polished face or winning wiles.
Friendship deals no lavished praises,
Friendship dons no surface smiles.

Friendship follows nature's diction,
shuns the blandishments of art.
Boldly sever truth from fiction,
Speaks the language of the heart.

Friendship favors no condition,
scorns a narrow-minded creed.
Lovingly fulfills its mission,
be it word or be it deed.

Friendship cheers the faint and weary,
makes the timid spirit brave.
Warns the errings, lights the dreary,
smooth the passage to the grave.

Friendship -- Pure, unselfish friendship,
all through life allotted span.
Broadens, strengthens, widens, lengthens,
Man's relationship with Man.
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||♀The GIRL♀||

♥IN TAIWAN♥

♫Yen Qianyong♫
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||☺HER Desires☻||

☻A peaceful world
☺Imbue with compassion
☻A doctor who saves lives
☺A teacher who gives the kids the best education
☻A dancer who dances well

||♥SHE ADORES♥||

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Sunday, June 22, 2008 Good food

I was at home almost the entire day. School reopens tomorrow. I miss school, I miss my friends. If I have to go to school tomorrow, I'll be whining non-stop because I may not have finished my homework. I went to Punggol Park with my parents and my elder brother for our evening walk. This is the first time after 5 years.

I MISS THIS SCENE

The following article is taken from the Straits Time.

"MUSCLES DO NOT NEED MUCH PROTEIN: About 20g is enough for an 80kg man. And the protein, like that in these soya products, need not be consumed soon after exercising."

June 21, 2008

FITNESS

Real food is as good

Experts say 'recovery products' like energy bars are over-rated

NEW YORK - DR MARK Tarnopolsky, a muscle-physiology researcher at McMaster University in Canada and a physician, knows all about the exhortations by supplement makers and many nutritionists on what to eat and when to eat it for optimal performance.

The idea is that you are supposed to consume carbohydrates and proteins in a magical four-to-one ratio during endurance events like a long run or bike ride, and right after. The belief is that such nutritional diligence will improve your performance and speed your recovery.

Dr Tarnopolsky, a 45-year-old trail runner and adventure racer, might be expected to seize upon the nutritional advice. He won the Ontario trail running series in 2004, 2005 and 2006.

So might his colleague, Stuart Phillips, a 41-year-old associate professor of kinesiology at McMaster who played rugby for Canada's national team and now plays it for fun. He also runs, lifts weights and studies nutrition and performance.

In fact, neither researcher uses energy drinks or energy bars regularly. They just drink water, and eat real food. Dr Tarnopolsky drinks fruit juice; Dr Phillips eats fruit. And neither feels a need to ingest a special combination of protein and carbohydrates within a short window of time, a few hours after exercising.

There are grains of truth to the nutrition advice, they and other experts say. But, as so often happens in sport, those grains of truth have been expanded into dictums and have formed the basis for an entire industry in 'recovery' products.

Here is what is known about proteins, carbohydrates and performance.

During exercise, muscles stop the biochemical reactions used to maintain themselves, such as replacing and resynthesising the proteins needed for day-to-day activities. It is not that exercise is damaging your muscles; it is that the muscles halt the maintenance process until exercise is over.

To do this maintenance, muscles must make protein. And to do so, they need to absorb amino acids, the constituent parts of proteins, from the blood. Just after exercise, perhaps for a period no longer than a couple of hours, the protein-building processes of muscle cells are especially receptive to amino acids.

That means that if you consume protein, your muscles will use it to quickly replenish proteins that were not made during exercise.

But muscles do not need much protein, researchers say. Twenty grams is as much as an 80kg man's muscles can take. Women, who are smaller and have smaller muscles even compared to their body sizes, need even less.

Dr Phillips might have an energy bar during a long workout. But ordinarily, he does not worry about getting a special carbohydrate-to-protein mix or timing his nutrition when he exercises.

Instead, he said, he simply eats real food at regular meals.

NEW YORK TIMES

I also saw this quote on a website:

"So long as the goal is in sight,
the meandering and undulating way
across tall mountains and deep valleys
will lead to the highest peak."

lots of love @ 22:17
... I believe it's possible

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