Friday, October 11, 2013

Top nutritional strategies

Thread:
Top 10
Post:
Top 10
Author:
 Tyler Vernon
Posted Date:
December 6, 2012 11:54 AM
Status:
Published
1. Plan your meals. If you can't plan your meals because of your day, at least have a general outline.
2. Track what you eat as best you can. This will also help you plan your next meal accordingly if your day is spontaneous 
3. Drink lots of water. Hydration is key!
4. Avoid over eating. You never really feel good afterwards and it detracts from athletic performance
5. Keep your portion size smaller. The size of your hand is generally a good stable meal.
6. Except for sweets! Don't eat a handful or more of sweets/candy. Not good!
7. Avoid drinking caffeine (except during finals week, during this time it will serve as your lifeline)
8. Supplement what you cant eat. for example If you can't eat enough protein during the day to satisfy your need, then supplement that need.
9. Cook your own food. You will know whats in it and there wont be as many hidden calories
10. Read the labels. Know what exactly it is that you're eating
** 11. Avoid drinking to excess (unless of course you're drowning out the sorrows of the past semester, in which case its highly appropriate)
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Thread:
Top Ten Tips
Post:
Top Ten Tips
Author:
 Justin Turner
Posted Date:
November 16, 2012 2:22 PM
Status:
Published
1.  Drink lots of water
2.  Eat 4-7 small meals a day
3.  Never skip breakfast
4.  Increase food sources high in fiber
5.  Eat plenty of fruits and vegetables
6.  Limit saturated fats and trans-fats
7.  Limit alcohol consumption
8.  Learn how to properly read a food label
9.  Allow yourself a few cheat meals per week
10.  Stay physically active at least 5 days a week for 30 minutes
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Thread:
Top 10
Post:
Top 10
Author:
 Elizabeth Trevino
Posted Date:
December 7, 2012 9:58 PM
Status:
Published
 Drink lots of water
       Eat a variety of fruits and vegetables
       Avoid sodas and soft drinks
       Eat small healthy snack throughout the day
       Don’t skip a meal
       Limit alcohol consumption
       Learn how to properly read a food label
       Allow yourself a few cheat meals per week
       Remember to allow your body adequate amounts of rest/sleep
       Stay physically active at least 5 days a week for 30 minutes
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Thread:
10 tips
Post:
10 tips
Author:
 Michael Terencio
Posted Date:
November 16, 2012 9:55 PM
Status:
Published
 1. Drink 8-12 oz. of water upon waking up
  2. Eat 1 source of whole grain, 1 source of fruit (something high in folic acid, i.e. strawberries), 1 source of high protein (18-30g),1 source of high
      carbohydrate, and 1 source of natural sugar (orange juice) before you start your day.
  3. Plan a daily routine and work to stick with the plan.
  4. Don't stray from your goal (little mishaps always lead to big mishaps).
  5. Work out consistently (same number of days, same workout split schedule, etc.)
  6. Become familiar with heart rate zones and choose which one will lead you down the right path for you to reach your goal(s).
  7. For resistance training, when you feel like the weight is getting to easy, add another set before you add weight.
  8. Have fun while staying fit.
  9.  Control your calories from carbs 5 hours before you plan to go to bed.
  10. Don't be afraid to eat 8 - 10 times a day, as long as your output moderately exceeds your input.

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Thread:
Top 10
Post:
Top 10
Author:
 Trevor Stewart-Richlen
Posted Date:
November 20, 2012 2:03 PM
Status:
Published
1. Ingest High Quality Protein 
 2. Don not wait until you feel thirsty to take in fluids 
 3. Sipping a CHO flud supplement during training will keep blood glucose levels and negate the need to use up muscle glycogen stores
 4. Eat green leafy vegetables 
 5. Make sure to meet energy expenditure with energy intake
 6. Eat three main balanced meals with three small snacks in between (this insures no energy deficit and keeps homeostatic metabolism)
 7. Limit alcohol consumption
 8. Its ok to indulge every now and again (too much of a good thing is not always good)
 9. Supplements are good but a balanced meal is better
10.Variety variety variety.  The more variety in your meals will negate the need for supplementation
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Thread:
Top Ten List
Post:
Top Ten List
Author:
Morgan Seals
Posted Date:
December 3, 2012 9:33 PM
Status:
Published
1. Be well hydrated before workout
2. Always discuss with a health professional before taking an ergogenic aid
3. Know propler pre, post and during meals
4. Eat a variety of fruits and vegetables
5. Healthy snacking
6. Limit the amount of alcohol
7.  7. Do not skip meals
     8. Protein intake is important
]    9. Watch intake of processed foods
 10. Fiber rich foods in meals
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Thread:
Top 10
Post:
Top 10
Author:
 Amanda Salinas
Posted Date:
December 5, 2012 8:48 PM
Status:
Published
1. Always eat breakfast- eggs tend to curb hunger.
2. Drink plenty of water- personally I aim to drink half my body weight in ounces of water.
3. When you are hungry drink a glass of water if you are still hungry 20-30 minutes after then you were really hungry and it wasn't just dehydration cuing you to eat.
4. Portion control! Have that piece of cake BUT... dont eat the whole thing. Take a small slice and have a few bites from it just to satisfy that craving.
5. Eat small, healthy snacks throughout the day.
6. Increase fresh fruits and veggies.
7. Limit your intake of alcohol.
8. Stop eating when you feel fully. Overeating feels so nasty!
9. Know what your eating.
10. Exercise!!!!! Or do something active that you love doing for at the least 30 minutes a day. 
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Thread:
Top Ten Tips
Post:
Top Ten Tips
Author:
 Jasmine Richmond
Posted Date:
November 15, 2012 3:12 PM
Status:
Published
1. Drink water constantly throughout the day! Be sure to get in at least 8 glasses/day
2. Eat breakfast! Be sure it includes protein.
3. Watch your portions. Use your palm as a guide for how big serving should be.
4. Eat something green everyday.
5. Avoid sugary drinks.
6. Have a cheat day once a week.
7. Balance calories in with calories out (i.e. exercise)
8. Consume protein and carbohydrates within 30-45 minutes after exercise to optimize muscle recovery.
9. Buy the best quality food you can afford.
10. Read food labels and be sure you understand what they say! 
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Thread:
Top 10 Nutritional Stratgies
Post:
Top 10 Nutritional Stratgies
Author:
 Justin Powell
Posted Date:
November 16, 2012 8:05 AM
Status:
Published
  1. Eat your largest meal at breakfast or lunchtime, this allows more time to burn the calories
  2. Stay hydrated
  3. Eat predominately nutrient dense foods
  4. Make breakfast a priority
  5. Limit alcohol consumption
  6. Seek out foods that are high in antioxidants
  7. Choose healthy unsaturated fats
  8. Increase fiber rich foods
  9. Cut down on salt
  10. Include omega-3s at least once a day
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Thread:
Top 10 List
Post:
Top 10 List
Author:
 Brett McQueen
Posted Date:
December 6, 2012 6:26 PM
Status:
Published
  1.  Hydration - One of the biggest components to maintaining proper cellular metabolism and function. In addition, for a weight loss plan, additional fluids may help decrease appetite to reduce overeating risk.
  2. Alcohol - Too largely used in many diets, especially those of athletes. An average of one drink per day is acceptable. One drink equals a 12 oz beer, 1.5 oz shot of 80 proof spirits, or 4 oz glass of wine.
  3. Sleep - The body cannot repair and rest adequately without proper sleep. In addition, inadequate sleep has been liked to several health problems including obesity.
  4. Balanced diet - It is important to maintain a quality balance between carbohydrates, proteins, and fats. For the average person this is about 65% CHO, 15% PRO, and 20% FAT.
  5. Colorful diet - Be certain the diet is full of brightly colored fruits and vegetables. Fresh is always better than canned or frozen; however, when necessary these can be an acceptable alternative.
  6. Whole foods - Avoid processed foods; CHO, PRO, and FAT can have highly processed origins.
  7. Nutrient density - Always try to choose the foods that give you the most bang for your buck. An example of this is milk with a good ratio of CHO, PRO, and FAT content.
  8. Sports drinks - Limit sport drink consumption to necessary usage for electrolyte or glucose replenishment.
  9. Sodium - Use other spices for food flavor and avoid increasing sodium intake as it has a negative effect on blood pressure.
  10. Drinking calories - It is easy to drink a bunch of calories throughout the day with Starbucks type drinks, juices, sweet tea, sports drinks, etc. When cutting calories, be cautious of liquid caloric intake as well as solid foods.
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Thread:
Top 10 Strategies to improve health, fitness, and performance
Post:
Top 10 Strategies to improve health, fitness, and performance
Author:
 Elizabeth Leal
Posted Date:
December 4, 2012 12:02 PM
Status:
Published
How they are numbered does not necessarily state their importance, they are all important.
1. Water! (we are composed mostly of water, shouldnt it be a good idea to rehydrate?)
2. Have a good breakfast (it "breaks the fast")
3. Fresh fruits/vegetables (the more fresh, the more vitamins/minerals/fluids/antioxidants etc available, if you cant get fresh then buy the frozen bags, as a last resort get canned)
4. Have a colorful meal! (if you dont know if you are getting the required nutrients, the more colorful the more variety)
5. Try to not skip meals (we tend to gorge or eat worse when we do)
6. Have healthy snacks in between (this helps keep our glycogen levels steady and helps keep our hunger in check)
7. Find friends and family who have similar goals (it always helps to have a support group who are aiming for a healthier life style as well)
8. Have a consistant workout schedule (same number of times per week, plus side also is that exercise helps relieve stress from work, school, kids etc)
9. Get plenty of rest! (dont be afraid to sleep in on your day off, it is at this time our bodies are recharging and recovering)
10.Have fun! (play with your pets, go to the beach or park etc-we function better mentally, physically, emotionally)
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Thread:
Top 10
Post:
Top 10
Author:
 Jessica Korda
Posted Date:
December 7, 2012 6:45 PM
Status:
Published
1. Stay hydrated 
2. Do not skip breakfast 
3. Consume your largest meals during lunch or breakfast 
4. Include vegetables and fruits in your diet
5. Avoid pops and sugary juices 
6. Limit salt intake 
7. Limit alcohol consumption 
8. Moderation is important
9. Take Vitamins 
10. Get plenty of rest and exercise 
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Thread:
Top 10
Post:
Top 10
Author:
 Lindsey Hough
Posted Date:
December 7, 2012 2:24 PM
Status:
Published
1.  FLUIDS: Remain adequately hydrated (i.e. not with Gatorade, but water)
2.  SLEEP: 8 hours a night during prime time (i..e not 3 am to 11 am)
3.  NO FAKE FOODS: Avoid processed, simple sugars and “ fake foods” found in take-out, boxed goods, frozen food aisle, etc.
4.  QUALITY: Consume quality products, especially lean meat sources and carbohydrates (i.e. complex)
5.  FRUITS & VEGGIES: Eat tons of veggies and a modest amount of fruits (lots of berries)
6.  FREQ: 5-6 small meals a day, starting with a strong breakfast, not with spiked caloric intake but maintaining level amounts
7.  REPLENISH: after exercise
8.  PORTION: know what is an appropriate serving for your food, limit gross consumption, this is a product of meal spacing
9.  ALCOHOL: Avoid it, consume as little as possible
10.   FORGIVE: Don’t be a freak about what you eat and let food consume your life (i.e. speaking from experience). Food is meant to be enjoyed, as well, forgive yourself for any slip-ups, think balance (calories in and calories out) but forgive when necessary (this doesn’t mean turn a blind eye)
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Thread:
Top 10
Post:
Top 10
Author:
 Chelsea Hillis
Posted Date:
November 29, 2012 12:40 PM
Status:
Published
1. Breakfast (No excuses) 
  2. Eat smaller portions at traditional 
  3. Have healthy snacks during the day in small portions 
  4. Have a plate that looks like the rainbow! (plenty of veggies) 
  5. Try and limit the consumption of sugars 
  6. Make sure you have plenty of rest 
  7. Do not resort to eating to comfort you (emotional eating) 
  8. Drink plenty of water (you wanna stay hydrated) 
  9.  If you aren't hungry don't eat just because it's that "time", only when you are hungry 
  10. Be sure to know what you are consuming 
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Thread:
Top 10 Nutritional Strategies
Post:
Top 10 Nutritional Strategies
Author:
 Benjamin Hicks
Posted Date:
December 4, 2012 2:54 PM
Status:
Published
Top 10 Nutritional Strategies

1.  Hydration: 8 to 10, 12 oz. glasses of water every day. More, depending on activity level and environmental conditions
2.  Sleep: 8 to 9 Hours of sleep every night since the athlete is putting large amounts of stress on the body (consistent sleep schedules are preferred for a healthy circadian rhythm)
3.  Carbohydrates: Replenish glycogen stores with quality carbohydrates. (Ex. Whole grain pasta and bread)
4.  Protein: Ingest adequate amounts of protein for your sport and body size.
5.  Breakfast: Begin every morning with a well balanced meal.
6.  Meals: Breakfast, lunch, dinner - make they are all well balanced with micronutrient being ingested in adequate amounts with all of them. DO NOT SKIP A MEAL.
7.  Fruits & Vegetables: Incorporate bright colored fruits and vegetables in all of your meals.
8.  Junk food: Avoid highly processed foods as well as eating out. Try to make every meal you eat from whole foods.
9.  Alcohol: Avoid alcohol consumption.
10.  Supplements: Avoid supplementation unless needed because you are unable to ingest certain foods. Receiving all of the nutrients needed, can be met through a disciplined diet.  
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Thread:
Top 10
Post:
Top 10
Author:
 Timothy Gabriel
Posted Date:
November 15, 2012 8:56 AM
Status:
Published
 
1. Water, water, water. Drink it!
 
2. Fruits and vegetables – eat a wide variety! Think different colors
 
3. High quality protein
 
4. Don’; t be afraid of fat, just stay away from trans fats
 
5. High fiber foods
 
6. Eat small meals and often
 
7. Eat a good breakfast
 
8. Eat less do more, or maintain
 
9. Proper amount of carbohydrates
 
10. Oh, and stay away from alcohol!   
 
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Thread:
Top 10
Post:
Top 10
Author:
 Sheena Forero
Posted Date:
November 19, 2012 1:46 PM
Status:
Published
1. Water, water, water!
  2. At least 5-6 small meals a day.
  3. Fruits and veggies (make your plate colorful)!
  4. Breakfast is a MUST!!!!
  5. Limit alcohol consumption.
  6. Replenish proteins and carbohydrates immediately after training and 2 hours after that. 
 Nutrient timing is the key!!!
  7. Consume unsaturated fats versus saturated/trans fat.
  8. Understand serving sizes.
  9. Plan ahead. (if you have a busy day ahead plan meals a head of time, pack meals, there is
         NO excuse for skipping meals)  
  10. SLEEP!!!! 
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Thread:
My Top 10 Strategies
Post:
My Top 10 Strategies
Author:
 Garrett Fletcher
Posted Date:
December 5, 2012 3:21 PM
Status:
Published
1.) Remain hydrated daily (urine should be as clear as possible)
2.) Avoid fried foods and an abundance of processed sugars
3.) Make a habit of recording a daily nutritional journal and weighing yourself EVERY morning, before & after training, and before bed time
4.) Keep performance and body composition goals in mind
5.) Consume quality sources of protein and carbohydrates as soon as possible after every training session to maximize recovery
6.) If you're a party animal, try to match each beer/mixed drink with a pint of water. 
7.) Eat breakfast!!!! ... and make it your biggest meal of the day
8.) Avoid cramming entire daily caloric intake into one meal, spread it out over the whole day
9.) Take a multi-vitamin daily to give the body what most of us are not consuming in our daily diet
10.) Don't get complacent. After staying strong and looking good for 3-4 months, don't give up and splurge it all away. Make your healthy eating patterns a permanent behavior change for life. 
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Thread:
Top 10 Simple Nutrition Strategies to improve Health, Fitness, and Performance
Post:
Top 10 Simple Nutrition Strategies to improve Health, Fitness, and Performance
Author:
 Dara Dalton
Posted Date:
November 14, 2012 2:53 PM
Status:
Published

Top 10 Simple Nutrition Strategies to improve Health, Fitness, and Performance
1. Drink water – not calories (sport fluids are an exception but only when needed)
2. Whole, little to unprocessed foods such as fresh produce, grains in bulk, and wild game
3. Fruits, vegetables, and greens are a human’s best friend – eat them often and primarily
4. Avoid alcohol as much as capable
5. Meat is not bad for the body; in excess it can detriment living – 20% meat in the diet
6. Eat small amounts of food often – this maintains metabolism (breakfast is significant)
7. Do not limit (or entirely avoid) indulging in “bad” food
8. Share “bad” food or indulgences with a friend-this cuts the calories and creates a social situation
9. Calories in & calories out: for weight loss, gain, or maintenance it is all about daily number
10. Enjoy the food being taken in – savor the taste, texture, and the emotions it create
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Thread:
Top 10
Post:
Top 10
Author:
 Juan Cruz
Posted Date:
November 20, 2012 1:59 PM
Status:
Published
1. Biggest meal of day should be breakfast.
2. Essential fats, CHOs, and protein should come from diet, not from supplements!!
3. Moderation is key!
4. Snacking (healthy) in between meals will help keep metabolism high.
5. Hydrate, hydrate, hydrate!!
6. Make sure dietary choices are in line with your goals. (Fuel, recovery, etc.)
7. Alcohol consumption should be kept to a minimum.
8. Take a multi-vitiman to help support organ function and immune system.
9. Exercise only works as good as the diet consumed! Can't put crap into a ferrari and expect it to perform like one!
10. Research supplements before consuming! Anything can be in a "Propietary Blend"!!!
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Thread:
Top 10
Post:
Top 10
Author:
 Samantha Cochran
Posted Date:
November 26, 2012 1:28 PM
Edited Date:
December 3, 2012 11:29 AM
Status:
Published
  1. Water - Half of your body weight in ounces should be consumed daily (ex. weight 200 lbs. need 100 oz. of H20/day)
  2. Sleep - Get the adequate number of hours your body needs to feel fresh, everyone needs at least 5/night for the body to reset
  3. Raw foods - 51% of your diet should be raw foods (fruits, vegetables, nuts)
  4. Colorful, organic, local fruits & veggies - The richer the color the more nutritious the food, no pesticides in organic, and the less it has to travel the fresher meaning better nutrients
  5. Breakfast - get your metabolism going
  6. 5-7 meals - Eat smaller portions every few hours multiple times a day to keep energy levels consistant
  7. Alcohol - Keep consumption to a minimum
  8. Processed foods - keep it to a minimum, if there are more than 5 ingredients or scientific words you can't pronounce, don't eat it
  9. Energy sources - Be sure to consume the proper number of calories in proportion from carbohydrates, fats, and protein
  10. Sweets - If you feel like you need it, have a piece of dark chocolate
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Thread:
Top 10
Post:
Top 10
Author:
 Marianita Carbajal
Posted Date:
November 14, 2012 11:42 AM
Status:
Published
1. Hydration
2. Nutrient dense foods- sufficient amount of vitamins and minerals
3. Eat a healthy breakfast
4. Calories consumed should be less than or equal to calories burned
5. Dark leafy greens
6. Choose healthy snacks (nuts, vegetables, flax seeds, berries, etc)
7. Avoid alcohol
8. Sufficient proteins for recovery
9. Sufficient carbohydrates for performance and recovery
10. Fiber-rich foods
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Thread:
TOP 10 Simple Nutrition Strategies to improve Health, Fitness and Performance
Post:
TOP 10 Simple Nutrition Strategies to improve Health, Fitness and Performance
Author:
 Abby Cantu
Posted Date:
November 19, 2012 12:56 PM
Status:
Published
1. Staying hydrated with plenty of fluids is key
2. NEVER skip meals
3. Consuming small meals every 2-3 hours throughout the day is optimal
4. Aim to eat a variety of fruits and veggies
5. Increase intake of high fiber foods
6. Avoid foods that contain high amounts of saturated and trans-saturated fats
7. Limit the alcohol ingestion
8. Be knowledgeable when reading nutritional labels
9. Ensure the proper intake and output ratios
10. Allow yourself to take a day off and eat and drink without thought!
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Thread:
Top 10
Post:
Top 10
Author:
 Laura Brennan
Posted Date:
December 2, 2012 2:52 PM
Status:
Published
1) Get educated.
a. Learn to read nutrition labels!!!
2) Stay hydrated.
a. Consume fluids throughout the day with less than~5g of sugar per serving.
b. Look for clear urine.
3) Ensure variety.
a. Divide plate into sections.
b. Look for multiple colors & assortment offats, carbohydrates and proteins.
4) Limit processed & fried foods.
a. Bake or grill instead of frying.
b. Stay on the outside aisles of the grocery storewhere fresh foods are found in abundance (avoid inner aisles that dominate inprocessed foods)
5) Plan and cook AHEAD of time.
a. Always know ahead of time when & what youare going to eat.
b. Don’t force yourself to find a “convenient” mealor snack on the go.
6) Eat frequently.
a. Loud, growling stomachs should not indicate itis time to eat.
b. Eating small amounts more often will increasemetabolic rate.
7) Consume CHO & PRO 3:1
a. Especially after workouts
b. Again envision dividing your plate into sections
8) Say no to ATKINS type diets
a. CHO intake will be limited and energy willsuffer
9) Don’t rely on supplements for energy
a. Food and drinks in their natural form shouldprovide energy
b. Supplement only if in high risks group fordeficiencies
10) Give in to sugar cravings with foods that naturallycontain sugars (not additives)
a. Eat fruits naturally abundant in sugar likebananas
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Thread:
TOP 10 Simple Nutrition Strategies
Post:
TOP 10 Simple Nutrition Strategies
Author:
 Julie Baker
Posted Date:
December 3, 2012 10:19 AM
Status:
Published
1. Neverskip breakfast! It is the most important meal of the day.
2. Stayhydrated! Drink plenty of water throughout the day.
3. Eatfrequent small meals.
4. Eata variety of nutrient rich foods. Avoid processed foods and foods high insugar.
5. Besure to get plenty of fiber-rich whole foods.
6. Noexcuses, eat a variety of fruits and vegetables.
7. Readnutritional labels and know what is in the foods you are consuming.
8. Limitalcohol consumption.
9. It’sok to indulge occasionally; moderation is key!
10. Get 7-8hours of sleep per night.
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Thread:
TOP 10 NUTRITIONAL STRATEGIES
Post:
TOP 10 NUTRITIONAL STRATEGIES
Author:
 Caitlin Arambula
Posted Date:
November 27, 2012 7:14 PM
Status:
Published
  1. 1. Stay properly hydrated! Consume at least 6, 8oz. glasses of water daily (on average).
  2.   Maintain a low sodium diet; DO NOT exceed more than 2g. of sodium per day.
  3. 3. Eat 4 – 7 small meals a day.
  4. 4. Learn how to properly read a food label and what it means.
  5. 5. Consume a sufficient amount of fruits and veggies daily! (Provide a wide variety of colors).
  6. 6. Breakfast is very important! Be sure to eat something in the morning, something is better than nothing at all.
  7. 7. Stay physically active! Increase your heart rate for 30min. for 5 days out of the week will improve your health.
  8. 8. Avoid saturated and Trans fat in foods as much as possible!
  9. 9. Monitor daily caloric intake! The amount of calories taken in each day will depend on the total calories lost for that day.
  10.   Minimize both psychological and physical stress & provide adequate rest (daily)! 

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Thread:
Top 10 Nutrition Strategies
Post:
Top 10 Nutrition Strategies
Author:
 Marcello Alves
Posted Date:
November 17, 2012 5:10 PM
Status:
Published
Top 10 simple nutrition strategies for health, fitness and performance:
1- Hydration - Try to stay in a well-hydrated state;
2- Avoid or limit processed foods;
3- Eat multiple small meals throughout the day;
4- Eat lots of fruits and vegetables;
5- Avoid saturated and especially trans-saturated fats - Consumption of essential fatty acids such as Omega-3;
6- Controlled consumption of carbohydrates - Large amounts if you are an athlete. Small amounts if you are not an athlete;
7- Watch out the type of carbohydrates you eat - Simple vs Complex and High GL vs Low GL;
8- Proper consumption of protein - Larger amounts if you are an athlete. Inclusion of supplementation if necessary to improve recovery;
9- Ingestion of creatine and or caffeine prior to the training or competition - For athletes! And only when necessary;
10- One day (or weekend) off - Allow yourself to have a day to eat and drink whatever you want;
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