Marathon. Half-Marathon. 5K. When you’re preparing for your first or your fiftieth race, what you eat can make all the difference to your performance. This is the book every athlete needs to fuel their training – a sports nutrition guide written by a registered dietician-athlete. Renee McGregor works with elite athletes to enhance their performance, and in Part 1 of the book she shares the cutting edge science behind sports nutrition in an accessible way, so that you can achieve the results you want, whatever your sport and regardless of what level you train at. To help you incorporate the advice, Renee also provides plans to follow, to show you what and when you should be eating during your training regime. In Part 2 you’ll find over 100 delicious recipes, including nutrient-packed breakfasts such as Sunflower Seed and Chia Porridge, or lunches that will keep you fuelled up throughout training. Great recovery dinners include Coriander Lamb with Quinoa, while there are plenty of options for portable snacks to eat on the go and even desserts such as Potted Lemon Cheesecake to help you achieve optimum nutrition for your training.• This book takes the cutting edge science behind sports nutrition and makes it user-friendly for all those embarking on an exercise programme – whether a first timer or a veteran marathon runner.• This book will appeal to all. Most books in this area generally tackle only one type of sport, or they are more weight-loss orientated with exercise as an addition to the diet. This book will be useful to all – marathon runners, triathletes, players of team sports – and clearly explains how the choice, portion size and timing of food will get results in terms of body composition and performance.• Renee’s experience as a registered dietitian and sports nutritionist working within clinical surroundings and the general public but also in the elite field means she understands what individuals need from nutritional advice and how this can be translated into people’s everyday lives.Contents PART 1: THE SCIENCECHAPTER 1: FUELLING BASICSCHAPTER 2: TRAINING - THE ROAD TO VICTORYCHAPTER 3: WHAT'S YOUR SPORT?CHAPTER 4: FROM RUNNER'S KNEE TO TENNIS ELBOW - TROUBLESHOOTINGPART TWO: RECIPESBREAKFASTSLIGHT MEALSMAIN MEALSSNACKS AND PORTABLESDESSERTS

    Kelly Malloy is a wife, a mother and a successful lawyer whose world is shattered when she is brutally attacked while running along the banks of the Brandywine River. Chad McCloskey, a lonely teenage boy from a dysfunctional home, stumbles upon Kelly Malloy’s unconscious body immediately after the assault, and he is falsely accused of the crime after he tries to help her. Maria Hernandez, a young woman who emigrated illegally from Mexico, is reluctantly thrust into the role of witness to the crime, putting her in jeopardy of deportation only weeks before she is to give birth to her child.Kelly, Chad and Maria all suffer tremendous adversity in the wake of the crime, and they ultimately discover that their lives and their fate are inextricably and permanently connected. Long Hill Home is a story of crime, mystery and the legal process—but it is also a story about the human condition, and how, regardless of vast differences in background or circumstances, all people strive for the same things—love, security and a fulfilling life.Described by reviewers as "simultaneously heart wrenching and heart welling," a "page turner" that readers "cannot put down," an "emotional" read and "an incredible novel, all the more so as a debut work."

    Now, after learning to walk again, alongside a new canine companion, Jane is tracking the scent of kidnapped children in the Colorado high country when her past, her inner turmoil, and her current case collide.Though Jane thought she’d have to wait two more years, Shadow returns home when he himself suffers injuries. Now two dogs and one woman will struggle to redeem and get on with their lives. In this struggle, Jane partners with a police officer who will make her face the choice between self-loathing and accepting someone’s patient, unconditional love.

    RISE OF THE ZOMBIE-KILLING NERDS…When a Chinese space shuttle carrying mysterious cargo crash lands in the small town of Trudy, Iowa, a group of nerdy horror movie buffs must band together to stop an outbreak that is bringing the dead back to life and turning the rest of the population into brain-eating zombies.THEY’RE STILL NOT HAPPY ABOUT BEING PICKED ON IN HIGH SCHOOL…Armed with their considerable knowledge of bad cinema and an ice cream truck full of stolen guns, they will battle the infected to save their town and to keep the outbreak from spreading to the entire world.TO THE FAINT OF HEART…This book is full of gore, humor, and more cheesy one-liners than you can shake a stick at.

    You white people just have affairs. You lie and cheat. At least we're honest.' Lenuta 'Hellen' Nadolu has led a tumultuous life. A strong willed free spirit, she was born and raised in communist Romania, where women were supposed to know their place. At the age of nineteen, her life changed when she began an affair with a handsome African doctor named Victor and fell pregnant.To avoid the wrath of Hellen's domineering father and an unforgiving community, the couple married and then, against everyone's advice, moved to Ghana. But Africa was nothing like Hellen had imagined: Victor considered her merely a possession with few rights and expected her to turn a blind eye to his affairs. Pushed to the brink, she made a desperate decision - she would get a divorce and smuggle her three children out of the country. But no Western woman had ever divorced a Ghanaian man - let alone been granted custody of the children - and Victor's powerful family would not give her up without a fight ... Give Me Courage is an astonishing true story of bravery, resilience and determination.

    No need to wait until you’ve had hours of training or years of practice to enjoy watercolor journaling. In this book you will learn how to: Recapture the natural joy of art experienced in early childhood Create colorful travel journals that will become treasured souvenirs and a delight to share Overcome the resistance of your inner critic that says you can’t draw or paint Here’s what people are saying about Anyone Can Learn Watercolor Journaling—Yes, You! “This book is both an educational and delightful read.”—Sharan Devoto “I love the sketches in this book and appreciate the easy instructions that go along with them.”—Karen Bates “What a fun and easy-to-read book. Makes it simple to add a bit of creativity to a journal.”—Soo Hyun Han NOTE: This book is NOT for the experienced artist. It is intended only for people who want to learn VERY basic techniques for drawing and painting.

    How is love related to sex, and how is sex related to love--and do love and sex need to be related at all?*This book contains profanity and adult situations

    But from the moment Brynlei arrives at Foxwoode, she can't shake the feeling she's being watched. Then she hears the story of a girl who vanished on a trail ride four years earlier. While the other girls laugh over the story of the dead girl who haunts Foxwoode, Brynlei senses that the girl--or her ghost--may be lurking in the shadows.Brynlei's quest to reveal the truth interferes with her plan to keep her head down and win Foxwoode's coveted Top Rider Award. To make things worse, someone discovers her search for answers and will go to any length to stop her. As Brynlei begins to unravel the facts surrounding the missing girl's disappearance, she is faced with an impossible choice. Will she protect a valuable secret? Or save a life?

    The Gonzo Way. [Golden]: Fulcrum, [2007]. First edition, first printing. Twelvemo. 112 pages. Anita Thompson pays tribute to her late husband as a writer and as a citizen, through her own words and those of who knew him best. With elegant prose and entertaining anecdotes, she reveals a Hunter Thompson who was much more than a mere embodiment of sex, drugs, and rock and roll.

    Sybil and Lizzie Cream, brought up in a fisherman's cottage on the edge of the cold North Sea were content to leave privilege where it belonged: with their friends the Wintertons. Christina Winterton was the same age as Sybil and the two girls were inseparable, but it was Lizzie whom Ralph Winterton, three years older, found irresistible.Then war came to East Anglia, and so did Manchester-born Fenn Kitzmann now of the American Army Air Force. At their first meeting he is attracted by Sybil's subtle charm, but before he sees her again her own personal tragedy has struck, and he finds her changed almost out of recognition...

    He has to get off a Caribbean island quick before someone nails him for a murder that may or may not be his doing. Desperate, he takes a job from two mob goons to sail their boat to Miami with a coffin -- the contents of which are dubious at best. Then he meets Jane Ellen Ashley, a blazing blue-eyed oyster shucker (who also might have accidentally killed somebody), and the trouble really rolls in. They've just stumbled onto a big-money scam involving some very dangerous people -- which puts them on the endangered species list.Now, they're both on the run from...well, pretty much everyone. And while Harry wants to make Jane his catch of the day, Jane wants to save her beloved Apalachicola Bay -- and both of them want to avoid a fatal case of the..."Oyster Blues

    And while this escape may be a little delusional, it’s also therapeutic.Sharing secrets is daunting, but virtual friends don’t often judge and they are always ready to share a glass of wine…or three…while typing out life’s latest endeavors. Brooke believes obstacles only add to romance, not detract. Rachael longs for a more intense relationship, or so she thinks. Lizzie misses the excitement in her life, but sometimes new situations find you when you’re not even looking. And Jess believes a tiger can change his stripes. It can’t. Bound by a shared passion for blogging about happily ever afters, these four young women use keyboard therapy to work through their expectations, anxieties, and inadequacies, all with the hopes of achieving the perfection found in romance novels.Completely blinded by what they think life should be, they navigate their unique paths in search of what they envision is right. But when reality taunts them with persistent curve balls, will they be strong enough to choose wisely? Or will their happy endings escape them?

    From stark warnings against the threat of totalitarianism to celebrations of independence long fought for, & from rallying calls for political change to passionate defences of moral principles, Hywel Williams' choice of speeches is richly eclectic in scope. This is an anthology with many voices: dictators & democrats, liberals & conservaatives, nationalists & internationalists, soldiers & peace-makers, statesmen & entrepreneurs.

    Don’t dream. Don’t get caught. Amy knew she’d hate Narrowdale, a boring suburban town. How could it possibly compare to L.A., where she lived her entire life? Being a high school freshman in a new place made things even worse. And that was before she started having the same nightmare over and over again. Before she woke up every night to a shrill whistle outside her window. Before she met a homeless man who seemed to know way too much. Some things seem to happen only in Narrowdale, where dark secrets are hiding beneath the surface…

    She loved her students, her co-workers and her school and one new college President threatened her future with them all. T. R. Matthews fired half the staff and started his campaign to eliminate her job as well. Imara planned to eliminate his job, until he had her up against the whiteboard screaming his name. She has a man, but her body wants the one who is ruining her whole career. The new college President, T.R. Matthews, has made it his mission to bring Far Rockaway Community College back to its former glory. Unfortunately that includes eliminating employees like the adjunct professors. Matthews is up for the job and was thought to have thick skin, until the fiery Ms. Winters crawled under him and began to unravel his facade. He wants her and he will get her. They fight, they argue, and they fuss, but will the forces working against them prevail or will they overcome their internal and external obstacles?