JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Fcv P'sn8w%BNy *;jzYϞ A+]t{r቗vṡWk`ٰ0zzqMUˣ!&0p ԏZu)X.s"%(9]ksFS st BycVI)mri+4{<y 3 O'⮍:8|uc/#x c{$Zon݅_q {UUώ 0ZX)$F HC =v jr˷7& >dcU =j{e`=91fBw dvp rxX W`5pp|ʑx4B>lc=(@rU'r*re[nUBۀ&`d~zQ!+P[ 2}qM8 3rI= 2p1FYIؠ*IOlPZo JIm6e@'8ɫJ'@9'8;U!2e:b Dv)^UN\kř1i2*fFzW o̦6FI*Pk i# &nZ] *bWDx =hV㩍dE9#Uӥ^tt8=*̌+?v0OgR($*3wJWabeEF /k2c^a1[;R\?*{e*h<{ #J(7:T-Tt}:RsJ3LDL3M#SllS JiN{Uv)EbJ|Ej2}+7[Ү3P|7.pB$fy`Mx^1>h(ВWkh9 g+?فMX_p{U!nJqTӥ[S1LA$FOҸ.ЧG78j|b*1PlaFLxe<\W3Q:2WF"sWo|Sd>HF  EV=p1 9%`F3sI!x GZgy\BI+ݧ-#L]4ތ0T%8i~p.(å:R?nGJ ?Ja:SҘKC9v$((5SF] Ƹ i<_}%7+hZf ;U1XmltӤ:P$M:lR.Y1ݍO!1_kus ǕخSLeӥY+yҬ/^ =V.Yz-O?5b[9fh\ɝdc>T 4a\z۠@K$3BY2XZ&g).GaTwC'ix>R~u%-2r?kţ]dsT[JNGz.%Έ1P5nȥ.OW>!ݣI[uqSS\Eokl~g; NҹB˹jMʛK G tGE}+&E%quKZmt(K/e#=dQѧKK]-5 R!D:~3wBsd(+ۼɤxng#9?*fϬr싩#ZztZѼӭ^h.VM=1Qɞ/m&PK4!]^y{D<ܭ"UŒI]SZIbr6Ks*$KyT9$0=yT~"i+u Ǜns EESk\ <HZfݼ0ZIbr +jeTWh0@ngUkG \f$YgvUڸ?hcJ? ?*1V8>wr2NJ:U"pztݜgYznP)fQXtb_ݗ`r77Z*FiǕsĈX 䃎¸/0X($[9Y1.9?ц{i"5Ͱ9E"^Dn@cnUY3Q\WO)q'O9[xP77Rn˜q»-=rLμM 6Vqns}(g߆gn\.v2+,+ӵ :J3}knwhR!AEmx7T"[L:(h:4fICWqKKG0ATYmgP0!+QމkzpYMY펃2j z}:Vɼ] zȼi,&5>[5ee*fZiKR띎wTr˻dt'Ҙ{Ͻ!:=/ 'QۑZeC>=r0Ȥr e>S'$8*<=BsʶD[,V*d9Vդv"[ Yg s* 7a8kݰ *?VMgzvB$¡""  2y\ޣ옄a|׺ާm}ii3ێi4 K{ce<2;Rm,mNU @9zEw Hg[H$r=կ y}3#Jɔ<֚ n\!OF3*t$?;\QqhF1k~ԟŗkfM^o?t@3E nP;_z|=x)yzOH18ǡ5^'ay.k}&St'r9VұGE%Ԯn4-IV%6A?cx[IO>V{5F\F ֛-s޹&)R)K+2»գ`AȱevSڡ ,W7"p>'̓$%[O[J;]&4$̹ }k瘮wqFx?*xf.P:rwdw< !=yjqWX7>Q\DįP.1>M;yծTa`x{NfmjajHҕ;W*8M6ݖ4,sQvEyufMZZʤg ӽ6tQA d>YoաdWq!ǝx n جy!eKn`qƮ6xZY(Ac3U \Fvt'hlzSzG]r>sw|Id}/İC r>P c mT15F9j;A鵳*Ar<Ұ[zuY "l"@sSdkeoK_j/ Ѿ3h6zl`4 k;G@+У3@oSx䮝6i#s(Z6>k@#2<)#T^ ]F'Mӟ3N*\ ֝hiJM3G+E#oҼ7{yĉ :X+iIjcԟz.c2.T'ϥy;)I"0r2 ٞn1ZxgXG ,l6C?t"F}MgxQLJwDŽq[Y4[`0{u;+1 !A mUR=hQTAbCa ISϧS"ש(,Ҍ"nPdy\n%XO֜TBW$>U<Inc}=*+)!y\g {&J` Ǧ2}BG8ǰ=hL>cf=hxڧ9>m"Σlx,I9551 xlq6Qu+D_e?5 izD "&'yjxQwN}UTq&4,R2Cxg^6%t?,\Ju[.LSSNǿ@,i"0Hv[E'tjrlVA#ץ\iw=9^Vo>4hKˇqzV.v 0OnEh2,9cN9l lm21EdjjP0[/*1HHU 2rOO)t2a#:So9r@@ c4dV-!RwFS#FCXFX/z8D0w??1*#sŴ$cKG%@@T5+tHA>PM %Ώ#s2C$ɹ'Գ2Z3c #oӌQm*]2I"đqcmm$'V( 䢅@D%R=i1NQ|:*!P4;b~"1ev1Z^H#ިk. ? slr~`Kncn]?*+3CYR6g8xTf`ȩ ! oL;YxaV9'4ӳop*QP9uad_. SI#~㏛q^: af*Hb~n;bm[ C9:J8V68㯭G<H] ;U)Eg pxP1Zj1T aFsy>x9Z-?;y!z3$_ I4[qiĤr԰!AWu(FpdÝ0i$6ѥ]!4ҍNwx+xBq6/WEAir=hF'ҀZl ZڡGP` yb847'.zV@18CR/.Xt8Iy?!l1};8#`Eh#C?'.-m"yrAOj)Rd202zRY|ƿ $Rsz1d,2Է3'[d(J?啚 >q.ȃ(cR82}8&եx|(یg>N~DśnH!`fIJn!XI;I?Χhw(+A })Dr6጑`@#'pesAFR?('u㚦o Y_1V,;L O߆'{9uFsTNSk8~TKQD\K 3Q>S2`!ōSRh}\F{Zp,ܽ3_—0rӷ ῶ5Sw8cTfO:?ZWX#wWƧ w)F TgqEǠ)Z寤`}N(]kWOe`\,w*ci6cVPpYvK~A>ь53:Scߊ.fOfw);G)j07rO4ThE$~HRb$ ~~X$-`QE$&2Y X㎽I eGq@!Z2Z پo ˒c/rԇ֨jZ.5+(neJN; }.X4HB1ԜVW|u=w ;6:oIC'6^nS A*dh_Kh;%y<@@ @P0(㰩Nz;8P >ݩcÏJǵJ 䞦Sp4G)tڀ#ny?^S( A |iL,B:u ^8/szWsR ``/A3 ■Bpw;ӗCv1J繦8 =9VlG\H&Ρ_zP˃ާ`s95"@(4\JW9$@$ڐ4`g0b%Ci(822zCs4+uqH\`@lN1iN3xc4rLwg5PAqA}'vtߒ˴Z*aY3ԥ8<Q2Wzcb:A # qJs *i4t)(@!T{S$Dv,d 4<X|1QWBc ' ^beR9icʀ[<#9\,=\ ÚDܹ'##R8VP$=;- mt`zWvҧUIAE iB$O`m$tVQrT)ބM܄LW+ l"dm6A3d:շ$X WfgfR_,^J51$;!53X~ 5rGR+Z2{|w²2;T{FOk9-oKhu[xt?*5ZJ/}}σh;R*9W#1Lh .NOqP΃1D90$< c<b>Examples of Food Point Assignments<br>One glass milk = 2 pts (two or more = 3 pts)<br>One glass O.J. = 2 pts (two or more = 3 pts)<br>Two pancakes =2 pts* (more = 3 pts)<br>Two eggs = 2 pts (three or more = 3 pts)<br>Sandwich w/one item = 4 pts (w/two or more = 5 ps)<br>French fries one serving = 1pts*<br>Coffee = 0 pts<br>Milkshake= 1 pts*<br>Cereal w/milk = 4 pts<br>Casserole depending on ingredients = 2 - 5 pts<br>Pizza (1 slice) depending on toppings = 3 - 5 pts*<br>French toast 2 pieces = 2 pts* (more = 3 Pts)<br>Chunky soup 1 bowl = 3 pts<br>Potato chips 5-10 cips = 1 pt*<br>Soda pop = 0 pts<br>Candy bar = 0 pts<br>Ice cream cone = 1 pt*<br><br>* Only for those who want to gain weight. For those who want to lose weight, 0 pts.<br><br>The maximum points that can be earned for ay one particular meal is 10 points. This prevents hoarding or overindulgence. The minimum for breakfast should be 8 pts. One or more glasses of water is worth two bonus points. Eat a minimum of 2 points from each food group per day. You may supplement your daily diet with a good multiple vitamin and mieral tablet.<br> <br>DAILY NURITIONAL POINT SCALE<br>30 - 40 pts Good diet, no changes needed.<br>25 - 29 pts Good diet, some improvement could be made.<br>20 - 24 pts Necessary to make some changes, especially if your are active in athletics.<br>15 - 19 pts Need a better diet, must make some changes.<br>10 - 14 pts Definitely need a beter diet.<br>5 - 9 pts Do something immediately to change. Sickness and serious illness likely.<br>O - 4 pts See a coach, doctor or Clergyman. Death could result.<br><br><br>BFS Pre-Exwercise Meal<br><br> I believe the training principle of Carbo Loading is overrated. With all our improved tracks, running shoes and training methods, we are running distance races slower than ever. Almost all of our American distance records were set 15 to 30 years ago. <br> Jim Ryan set the high school record in the mile back in 1965. It was reported that he ate a pregame meal of sauerkraut and wieners. Barry Sears, author of "The Zone", states, "There is enough stored energy in our fat cells to equal eating 1,700 pancakes." Apparently, stored fat is what Jim Ryan used for energy.<br9"k|W?W @íF~ch1J NƔ*/_v:IDx`OQ>_>~\ |#[j(+B:vs+Rzs۹|Y#lmu(J!\}e{JYTn%\z 4;v@ ȑ^^׷e* 7KXVI]kMOp( 1Q呧OUf2.c`1H|vCy(f(`~eAw3YHgkmqAA? fBys@<*[l՞C 1JfN%2xh>y+F5 , A큮&WE,~\{e!7nWU 9 $ؼ )=l+!,z͋f[ӚW~khty$eaTu4\y"f(`9-ݓ/:2)5» kpuTVSQժ J&^IDcW>~U^OF5,5Qx꿬 1Lpga8ggo9