Nutrition Comments Off on Foodies, Fitness & Conscious Consumption |

Foodies, Fitness & Conscious Consumption

Runner and Guest Columnist Anjana talks about food, fitness and the art of conscious eating. 

“So many fit aunties and uncles killing it in the gym these days no ?”, between bites, the conversation continues. Before you know it the plate is empty and you’re hankering for another bite of this or another piece of that. All too often the extra is waiting right in front of you to serve yourself. You add a guilty portion onto your plate and respond, “Exactly, so many more options for fitness now than in our parent’s generation. Such a good thing…”.

Every meal, everything we eat has a psychological satisfaction value. Let us call it the Satisfaction or S-index with 0 being, “didn’t even notice I consumed it” to 10 being, “enjoyed it with every fibre of my being and felt alive as every morsel hit my taste buds”. It is appealing to consider that our every meal could have an S-index of 10.

India is a foodie country and most Indian festivals revolve around food. This means that often the food itself will make us pause our conversations and optimize our S-index. However, India is also a very social culture, which means that food is seldom consumed alone. When there isn’t company, a laptop, reading material, the phone or other distractions accompany the meal. This dichotomy sets us up to consistently consume calories on the low end of the S-index. We often eat unconsciously and don’t make the most of our meals.

Consider how quickly pani-puri goes. If you’re one of two or three or the only one at a golgappa counter, it’s a matter of seconds before a round is over. If you go with friends or don’t pay attention, what you’re left with is the anticipation of having pani-puri, the satisfaction of having had it, but not the actual joy of eating it. The puri bursting inside your mouth and filling it with delicious pani, is exactly the experience that the modern food science of spherification holds as its holy grail. We take it for granted and are so familiar with it that we hardly pay attention.

In order to elevate our S-index of every meal, we must plan to eat alone, and truly alone without distractions. A prayer or meditation before a meal can help us focus on the experience and optimize our enjoyment. We must eat slowly and consciously allowing every texture, temperature and flavour to fill our senses. Unless you have a strong belief against water during a meal, use it to cleanse the palate after every bite, to experience each bite anew. Pay attention to how your body responds to the food. Pay attention to the portion size you need. S for Savor, S for Slow, S for Silence, S for Satisfied. You will eat less, enjoy your food more and refine your palate in the process.

GUEST COLUMNIST

 

Anjana started running in the U.S. in 2007 and has helped mentor many from the couch to half marathon. She is passionate about empowering women through running and now runs in Bangalore with Jayanagar Jaguars

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Nutrition Comments Off on What do Elite Runners eat? |

What do Elite Runners eat?

Elite runners have perfected the optimal diet to ensure the best running performance, writes Nandini Reddy.

Eating like an elite runner doesn’t mean you have to be on a special diet. Although several experts and websites will tell you that they eat special food, in most cases they would be eating local cuisine and nothing exotic. A recent research also found that very few elite runners are on a special diet.

You are more likely to find world class runners eating a normal diet. Their experience helps them determine which foods work to improve their performance and which foods to avoid. If you look at the diet of African runners you will find that they eat a lot of cornmeal and European runners do not eat any corn.  But that doesn’t mean cornmeal is ideal for all runners. Japanese runners eat more fish. Essentially this means that eating like the elite means eating right for your body and not only a certain type of food.

Instead of trying to copy and elite runners exact diet, you need to learn a few best practices that they use to ensure that their body is at peak performance. Here are a few guidelines

Eat the Food Pyramid

There are six categories of food you need to eat including protein, vegetables, fruits, nuts, whole grains and diary. Based on where you come from these options can be combined any way possible. An elite runner would ideally include all these meals in their diet everyday. Proteins and vegetables with whole grains are the most important inclusions in every meal. Do not eliminate any category unless it is based on medical advice.

Focus on Quality of Food

You can get the same category of foods in the natural or processed format. If you are eating refined and processed foods then you are not getting the right kind of nutrition. Elite athletes keep the consumption of these kind of foods to the minimum. You need to ensure that you never fall into the trap of ‘any food works’. All foods are not equal so it is important to have a high quality diet.

Don’t avoid Carbs

New runners tend to lower their carb intake and up their protein intake as a way to get higher performance. But this is an erroneous move. In fact lower your carbs will reduce your energy and could also have the affect of making you feel fatigued. Carbohydrate intake has a clear connection with endurance performance as established by Ahlborg in the 1960s. When you reduce carb intake there is a greater stress on your body and your performance will dip. This has been studied across various runners and research doesn’t recommend that you go for a low carb diet. You can get the right carbs from whole grains and high quality foods instead of opting for bad carbs from fast foods and refined foods.

Fill your Stomach

You cannot perform on an elite level on an empty or half-full stomach. Cutting calories will drastically reduce your running performance. This means along with high quality food you also need to eat enough quantity. It is fine to eat a bit extra rather than pinching the calories and ending up being fatigued. Less calories doesn’t mean you will become a lean running machine. You might end up damaging your running career and health. If you want to judge the right quantity for yourself ensure that you are eating enough at first to fuel your runs. After that you can adjust the quantity if you feel it is excessive and affecting your running weight.

Personalize your Diet

Diet history, food preferences, regional food habits and body’s fuel needs should dictate your diet. It is important to personalize your diet because there is not diet that follows the one size fits all. Every individual needs to eat according to their body, needs and normal diet history. A few runners may eat wheat, a few may be vegetarian or vegan and a few might like sugary treats.

If you are getting advice to eat Paleo diets or gluten free diets then it might just be a fad and nothing more because the elites follow a simple diet of local produce and foods instead of exotic diets.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Comments Off on Recovery Foods for Cyclists |

Recovery Foods for Cyclists

An essential part of your post cycling recovery is eating the right food, so what can you eat asks Nandini Reddy

Glycogen are the stores of energy you burn at the end of your long ride. So the most important recovery is to replenish these glycogen stores. Water, carbohydrates and proteins become the most essential foods to include in your recovery phase. The one thing to remember is that recovery food is not everyday food, these are the foods at give you instant energy and a punch to your flagging system.

The recovery food that you eat has a purpose, you should understand that it is needed for

  • Repairing the muscles with protein
  • Replenish energy stores with carbs
  • Getting your carb:protein ratio spot-on

A few suggestions on how you can recover quickly after a tiring ride beside a long nap include:

  • Chocolate Milkshake – This is the most optimal food and this is about the only time you can have it without guilt. A chocolate milkshake has a carb to protein ration of 4:1 and can immediately replace the used up glycogen aside from hydrating you as well. The immediate energy and endorphin boost from chocolate is also useful. When someone tells you to drink a chocolate milkshake, don’t ask too many questions!
  • Rice – Please indulge in the most simple carbs like rice. Its easy to digest and provides the right kind of energy. The high Glycemic Index of rice makes it the perfect recovery food. Include dal as an accompaniment with the rice to ensure you get the best combination of protein and carbs.
  • Eggs – Eggs provide significant protein and you can even carry boiled eggs with the shell with you during your ride and have it immediately after the ride as a quick recovery food. It is a favoured food for trekkers and other endurance athletes alike.
  • Root Vegetables – All root vegetables are great for carbohydrate loading. You can have it as a dry roasted snack or as a curry with rice. These vegetables are also rich in fibre, beta-carotene, vitamin C, manganese and potassium.
  • Nuts & Nut Butters – Nuts, dry fruits and nut butters are ideal for a post-ride snack. They are high in fats and protein and can help recover the glycogen levels quickly.
  • Whey Fruit Smoothie – Whey is a great recovery food and is a go to food for many cyclists. You can improve the nutritive value of whey by making a smoothie using fruits.

Never scrimp on post recovery calories because you are trying to lose weight. Training days need higher than normal carbs in order to fuel your body to complete the endurance task. You can avoid unnecessary snacking and stick to fresh foods for recovery.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Comments (3) |

Foods to avoid as Runner

Runners need specific kind of nutrition to fuel their bodies, so certain foods need to be avoided to avoid discomfort, writes Nandini Reddy

Nutritional missteps can cause complete havoc in your running. Runners have admitted that a clean and less processed diet has helped them fuel better over time. We may be adding high sodium, high sugar and preservatives to our diet without even realizing. Certain foods may also be causing headaches and fatigue but we would still be eating them assuming that they are good for us.

So what you put into your shopping cart on your next trip to the supermarket will make a big difference to your running. Here are a few foods that you can avoid.

Enriched White foods

Most of us have come across foods labelled enriched with vitamins and minerals. Any refined food that is enriched is not a good choice. Enriched means someone sprayed a whole load of artificial nutrients on to the foods. So try leaving out the white rice, maids and other refined oils and grains. If white is not recommended that doesn’t mean you jump onto the enriched ‘brown’ foods wagon. You should be looking for the word ‘whole’ instead. The nutrition from whole grain will keep you full longer and will also reduce the amount of carbohydrates you consume everyday without compromising on nutrition.

Beware of packaged foods

Seeing the words – ‘fat free’ or ‘sugar free’ or ‘healthy’ on a package doesn’t mean its right for you. Most packaged food are high in sodium. Even your soups have an amount of ‘added sugar’. If you must eat something sweet then try choosing something that is natural sugars and not added sugars. If you want something more natural then pick a sweet seasonal fruit or go for dried figs or dates.

Food substitutes

You have already been told to substitute your sugar with artificial sweeteners and when people did that they found that they upped their risk of diabetes in many cases. There are substitutes for lactose and you have encountered alternatives for butter on every supermarket shelf. If you have to buy one then check for the amount of trans-fat you might be consuming because in the end you might be better off eating butter than the substitute. Instead of substituting your foods with artificially enhanced ones just try and practice portion control.

Chinese food

Yes we do love our noodles and soups but Chinese food has the highest sodium content. Also most Chinese food uses MSG (Mono-sodium glutamate), an additive that is known to worsen migraines. MSG can also elevate blood pressure and give nasty headaches, especially when you are a runner.

Diet Foods

Everyone is on a fad diet nowadays. Unfortunately most of the people who follow the fads, cheat using worse foods like diet sodas or reduced calorie snacks. These items can have artificial flavours and additives that might cause health issues for runners such as high blood pressure, headaches and even dehydration. If you are craving a chocolate then please have a small piece of dark chocolate instead of a carton of diet soda which won’t take care of your craving.

Frozen Foods

They are convenient and we are busy. But most are high fat, high sodium and low on nutrients. If you must pick frozen foods check the labels at least to see if you are getting something that has some amount of nutrition. Frozen unprocessed meats are good but processed meat that is cured in salt or brine is not a good choice. Look for uncomplicated recipes that opt for the one pot one shot philosophy of cooking if you truly don’t have the time instead of going for frozen meals.

These foods will hinder your performance as a runner because they cause spikes in blood pressure, headaches, mood swings and even fatigue. Its important to avoid foods that might affect your performance so remember to be a smart shopper the next time you are in a supermarket.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Comments Off on Going Non-Diary |

Going Non-Diary

Lactose Intolerance or becoming vegan, whatever your reason, non-diary products are making their way into your daily diet, says Nandini Reddy.

The diary market has faced many lows since early 2011 because of contamination and accusations of chemical enhancers in cattle feed. This has lead to a wave of people switching to alternative forms of milk including nut milk, grain milk and bean based milk. Fitness enthusiasts looking for alternatives without the fat content of milk and people switching to vegan diets have been the biggest adopters of the alternative milk trend.

Like every good food it is important to understand why their alternative milk forms are good and bad for us. Let us consider the various factors that you would need to weigh in before switching over to a particular milk alternative.

Nutrient Value

Nut milks are power houses of nutrients such as Vitamin E, magnesium, selenium, zinc, pottassium, phosphorous and calcium. They also contain flavonoids which are lower the levels of bad cholesterol.  On the downside nut milk and rice milk are low in protein and calcium and lack Vitamin D and B12 which are essentially found in animal milk.  Soy and Rice milk are also great sources of nutrients and have no saturated fats. They have have anti-oxidants that help in supporting the immune system.

Flavour 

Nut milk definitely taste better than any other milk even diary. Rice milk is bland so it blends well as it does not affect the taste. Soya milk has a specific taste that will grow on you. These milks can be added to most breakfast cereals and can also be had alone. For cooking, coconut milk has always been the favourite but almond and cashew milks are also finding their way into desserts as great alternative to cow milk.

Health Benefits

Alternative milks all have the right nutrient values to promote cardio-vascular health. Blood pressure and cholesterol are lowered because of the magnesium rich composition of these milks. Rice milk helps increase iron and copper in your blood thus boosting red blood cell production, and giving you better oxygenation and vitality. Soy is a good alternative if you want to add more protein but its continued use isn’t recommended for women because of its high phytoestrogen content. Rice milks are very starchy and are not suitable for diabetics.

Cost

Alternative milks are more expensive than cow’s milk. Most of them retail at nearly twice or thrice the cost. Most of them are hard to find and are generally available at specialty stores in big cities. Using online sources and buying in bulk might prove more economical in the long run as the shelf life of sealed packages is from 6 months to one year.

Whether its change in lifestyle or beat an allergy or just for overall health, alternative milks do have a space in our diets.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Comments Off on Superfoods for Runners |

Superfoods for Runners

Get stronger, run longer and slim down with these super foods that work wonders for runners, writes Nandini Reddy

Whenever we hear the word – Superfoods – we always imagine something exotic. But in reality it should imply foods that are high in nutritional value that are powerhouses of energy. These foods are nutritionally superior but also loaded with nutrients that are highly beneficial, especially for endurance athletes.

Runners are expending energy daily and using nutrients that are necessary for our health and vitality. During exercise and throughout the day,  free-radicals are released into our body that need to be ‘neutralized’ by antioxidants. Superfoods are believed to have the power to deliver all these benefits. So what do superfoods really help in –

Boosting metabolism – Superfoods provide fibre and protein in good quantities. These foods will resist starch and break down the extra energy in the body. These foods also help in controlling appetite which makes it easier for people to sustain energy levels and stave away hunger pangs between meals. Beans, lentils and chilies are great foods that help boost metabolism.

Burn fat faster – These foods help in burning fat faster in the body. They are loaded with special oxidants that that promote fat oxidation and thermogenesis, that helps in releasing energy from digestion. This energy released helps power muscles while you run and strength train. The best foods for this are sesame seeds, beef and green tea.

Feel Full – Food that you eat should make you feel full for longer. Eating food hot, psychologically helps us feel fuller than eating cold meals. Foods that help you feel full also work as building blocks and repair your muscles. These proteins will also control your hunger and add the right nutrients that will keep you blood sugar in control. You can eat eggs, thick vegetable soups, potatoes and avocados to gain these benefits.

High Nutrient Value – When you are running you need essential vitamins and nutrients to power your muscles. These vitamins help convert proteins, fats and carbohydrates efficiently into energy. Vitamin C keeps your immune system in good shape. The foods you can eat to get these benefits include lime, peppers, oranges, berries and tomatoes.

Full in anti-oxidants – Foods that are low in calories and rich in anti-oxidants are a great addition to a runners diet. Most of these foods are enriched with Vitamin K that plays a big role in ensuring proper clotting of blood. The foods in this category include greens, beets, lettuce and cabbage.

Water is an essential requirement in any diet. It may not ‘technically’ be  a ‘food’ but without it we cannot survive.  Dehydration is one of the main causes of fatigue and muscular stiffness. Drinking water through the day will increase energy levels, and not to mention the health and vitality of your skin and hair.

Nature is generous and provides us with many nutritional options that can pave the path to greater fitness and health. Superfoods give you the right boost to ensure that you are charged for every run.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Comments Off on Nutrition Mistakes Beginner Runners Make |

Nutrition Mistakes Beginner Runners Make

The wrong nutrition can defeat all the efforts you have put in to train for your run, writes Nandini Reddy.

You put in a lot of work on your training. You work on your pace, time and intensity of your run. Yet something seems to be holding you back. It might be more because of your nutrition mistakes than your training efforts. Most beginner runner make these mistakes often. Here is what you might be doing wrong.

Separating Diet and Training

Diet and training go together for runners. But most newbie runners make the mistake of not paying attention to their diet and just focusing on their excel sheet training plans. They start runs on empty without fueling their bodies or they overload themselves after the runs with high-glycemic index foods. They also focus on just the foods they eat after their run and pay little attention to their food in-take for the rest of the day. One cannot expect the desired results if diet is not given importance.

Too many Carbs

In order to fuel their runs, beginner runners tend to overload on carbs. Carbs are important in a runners diet as they are the fuel that drives their muscles but they cannot be the focus. The focus has to be more on vegetables and proteins that deliver the required nutrients to keep runners healthy. Whole foods that are filled with fiber are what runners need. The diet should be comprehensive and should include vegetables, nuts, oils, lean meats, whole grains and fruits. Completely skipping food groups or focusing on just a single food group will cause fatigue that might lead to injury.

Not understanding metabolism

All runners will experience weight loss when they start running. But if you are aiming to lose weight then you need to fuel your body the right way. Eating less and running more will signal the body to slow down its metabolism to conserve energy for the next time you stress your body. This will lead to the opposite effect of what you want to achieve. One can lose weight by eating the right foods in the right quantities.

Too many nutritional supplements

New runners tend to overdo the electrolyte sipping. They even replace water with electrolyte during their runs. Remember that your depleted glycogen levels after a 60 minute run can be replenished after your run through food. If you are running longer then you can use electrolytes to fuel your run to refresh. But that doesn’t mean that you need to sip on electrolytes through the day. Nutritional supplements are available in the form of energy bars and sports drinks, ensure that these do not have added sugars. Electrolytes are not a replacement for water. Drinking more water is required when one takes nutritional supplements and no less.

Caffeine Overdose

Caffeine is known to boost running performance and it also aids in glycogen restoration. But this doesn’t imply that you experiment with caffeine while in training. There is a limit to how much caffeine you can consume and overdoing it will give you gut issues. Caffeine needs to be included on intense training days and on other days try and avoid it.

Train smart and eat right to get the most best results from your training schedule.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Comments Off on Food for Muscles |

Food for Muscles

Strength training and lifting weights is a great way to build muscle strength, but your diet plays a bigger role says Nandini Reddy

Strength training is an essential part of a good runner’s training schedule. Taking care of your muscles means more than just using weights to build muscle. The one factor that needs attention is your diet. Your diet can play the most critical role in ensuring your muscles are healthy and in a state to support your strenuous running schedules. All foods are not equal so its important to pick the right ones to give your muscles the energy boost they need. There are essential rules to remember while choosing food to build muscle.

The Right Amount of Protein

Protein has the essential nutrients that are required to build muscles and also repair them when they are damaged during training. But you also need to understand that protein needs to be eaten in the right quantity. According to the British Journal of Sports Medicine, consuming 1.6 gms of protein per kilogram of body weight is ideal for building muscle. Lean meats like eggs, fish and white meat are a great way to add muscle. Supplemental protein shakes break down quickly in your body so they are a great after workout booster.

When do you eat Protein?

Muscles break down whenever you run. Right after a workout your body is better equipped to absorb the nutrition from protein. That doesn’t mean you have to consume something immediately after you workout. You have a 2 hour window within which you can have a meal that will help recover the muscles that have been damaged during the run or workout. While post-workout may be an ideal time to replenish your muscle building proteins, pre-workout meals also have a great impact. Eating a protein rich meal a couple of hours before going in for your workout is also very beneficial. But you need to remember that there is a limit on how much you consume. Eating too much protein in one sitting might only create problems rather than give you a bulky frame. Plan out the protein consumption in advance and spread it out through the day.

Its not all meat

Fueling muscle growth and repair doesn’t mean you have to only indulge in eating meat. There are several vegetables that also help and should be included in your diet. Beetroot, oranges, cantaloupe, panneer, spinach, apples, yogurt and milk are great protein additives to your diet. They give you added nutrients and fuel for muscles to repair better.

No Junk Allowed

Junk is the worst kind of food that one can consume. The extra calories in junk will only make you gain weight. They will not help in muscle development. The goal should always be to eat healthy food. If you need to increase calories to make up for the energy requirements from running, don’t add junk. Eat healthy food otherwise muscle growth will not be adequate and might even be retarded because of lack to the correct nutrition.

Fuel for your runs

Carbohydrates are the most important fuel for your runs. Protein cannot provide adequate energy to keep you going the whole day but carbs can. So along with your protein it is important to give your body the right mix of carbohydrates and fats to prevent deficiencies. Sweet potatoes, brown rice and pumpkins are good carbs to eat along with protein. The carbs get stored as glycogen and will fuel the muscles as they work to help you reach the finish line.

Ensure your calorie intake equals your expenditure. If you lead an active lifestyle then your calorie intake will be higher. If you run and workout daily then you need to fuel these as well. So remember that it is important you give you body adequate protein to build muscles and carbs to fuel those muscles as they work.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Comments Off on Indulging your Sweet Tooth |

Indulging your Sweet Tooth

Sugar cravings are a normal and indulging in them won’t ruin the benefits of your running if you know what kind to indulge in, says Nandini Reddy.

Sugar has become the one thing every fitness enthusiast avoids. In the recent years there is more literature and advice on why one should not consume sugar but we need to remember that while added sugars are the enemies we do not have to avoid natural sugars that we get from fruits (fructose) and diary (lactose). If you have a sweet tooth and you don’t know what to eat to satisfy that craving then here are a few suggestions.

Raisins

Raisins contain fast working sugars that can supply instant energy to muscles. So they make for a great additive for runners diets. Raisins are said to be as effective as an energy bar and can help maintain endurance levels of runners. A serving suggestion is to have about a quarter cup of raisins for every hour of exercise.

Chocolates

Chocolate’s main ingredient cocoa is loaded with anti-oxidants. Dark chocolate is the way to go if you want to indulge in chocolates. Dark chocolate helps reduce exercise induced stress in muscles. The other varieties of chocolates do not have such benefits so it is best to stick to dark chocolate. The recommended serving suggest is 40 gms.

Bananas

Bananas have all the right sugars to increase your endurance. When had with water, they increase the endurance of runners and cyclists. It also helps in replenishing lost electrolytes and increases energy with its winning amount of carbohydrates. After a run you can add bananas to smoothies or your oatmeal.

Pomegranate Juice

If you want to recover quickly after an exercise session then you don’t have to drink artificial energy drinks, instead opt for pomegranate juice. It increases the potassium in the body and also is a great anti-oxidant. If you training light then 1/2 a cup of juice will do but if you are training rigorously then 1-2 cups per day is recommended.

Baked Apples

A baked apple is a great source of fiber and a single apple can provide 5 gms of fiber along with a 105 calories if left unsweetened. If you would like a little texture then you can add almonds or walnuts. Baked apples provide more protein than a raw apple.

Yogurt Parfait

Yogurt with fruits makes for a great energy snack after a strenuous run. This has the benefits of protein, multi-vitamins and minerals and the satisfaction of eating something sweet. The pro-biotic in yogurt helps keep you gut healthy as well. Ensure you eat only unsweetened yogurt and add fresh fruits to it to get the best benefits. A 1/2 cup of yogurt after a big run is a great way to recover.

Peanut Butter

Peanut Butter is full of fat, protein and fiber. It releases energy in a slow and sustained manner thus making it a great food for runners. A spoonful of peanut butter before you start a run can be a great way to keep your energy level at the optimum levels.

Never keep you diet entirely sugar free. This increases the chances of you eating unhealthy sugar. You will also feel an over lack of energy if you remove sugar completely from your diet. So its better to indulge your sweet tooth the natural way!

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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