Contents

1. Editorial
2. Featured Sponsor: Casa Terra Cotta Bed and Breakfast
3. Feature Articles
      i) Be Nutrition Savvy:Seven Simple Ways to Eat Healthier
    ii) The Truth About Low Carb Dieting
4. Featured Tip: How to Use Bodybuilding Supplements
     To Build Muscle Mass!
5. Monthly Promo: how about a dozen Clif Bars - free !!
6. General & Personal Info

1. Editorial

Hello health, fitness, diet, and supplement enthusiasts !

First off, we apologize for skipping this month's previous
newsletter. Due to email server problems beyond our control
we had to postpone our newsletter delivery by a couple weeks.

Good news is those problems are now behind us, and we can
once again begin our twice-monthly newsletters on schedule!
Thank you very much for your patience, very much appreciated.

Now let's talk fitness and health. Spring is on our doorstep
and it's a great time to enjoy more outdoor activities and
boost that metabolism in fresh air ! I personally really look
forward to this time of year, after a couple months of being
cooped up inside for both exercise and other activities.

Perhaps seasonal weather is not an issue in your area, but
spring still seems to have that 'fresh' quality to it, regardless
of where you live.  Use it !!

2. Featured Sponsor: Casa Terra Cotta Bed and Breakfast

Casa Terra Cotta is an intimate and secluded Mexico bed and
breakfast featuring four private casitas ("small houses")
set amongst lush tropical gardens overlooking the sparkling,
blue Sea of Cortez. Minutes away is Playa Costa Azul, a mile
long stretch of pristine beach renowned for the surf break
"Zippers."

The quaint colonial town of San José del Cabo is five minutes
north and Cabo San Lucas is twenty minutes south.

The webmaster (me!) stayed here for 2 weeks in December 2004
and can absolutely verify what a wonderful place this is!

Set amongst lush gardens and gorgeous views, the private
individual casitas provide a comfortable relaxing atmosphere
for you to enjoy the Baja, Mexico style ! Your hosts, Robert
and Sharon Ruyg are warm, loving, and incredibly fun
individuals, with a wealth of stories and world experiences
to share - they truly make you feel at home and will go out
of their way to ensure your stay is comfortable and enjoyable.

And don't even get me started
on those wonderful breakfasts !!

Visit Casa Terra Cotta Bed and
Breakfast website today:

http://www.terracotta-mex.com




3.i) Featured Article: Be Nutrition Savvy:
      Seven Simple Ways to Eat Healthier + Recipe

Read article online here:
http://www.supplements-health.com/articles.php?articleId=84

The key to better health is learning the difference between
healthy and unhealthy nutrients.  The choices we make
greatly affect our health.  Making a few simple healthy and
nutritious changes in our dietary choices can have a profound
and positive impact on our health, well-being, energy levels
and life span. For instance . . .

  •  Healthy proteins provide the amino acids our bodies
require to build and repair lean body mass (like muscles,
skin,hair and nails), and are low in saturated fat,
cholesterol and chemicals.  Good sources include wild salmon,
beans, legumes,soy products (tofu, tempeh, TVP), seeds
(sunflower, pumpkin),nuts (walnuts,almonds, peanuts) and
nut-butters (peanut, almond,cashew, etc.).

  •  Unhealthy proteins are loaded with saturated fat,
cholesterol, hormones, or antibiotics (like beef, lamb
beacon and sausage).  While they give your body the needed
amino acids, they also clog arteries and compromise your
immune system

  •  Healthy fats are unsaturated fats (mono and poly),
omega 3 and omega 6 fatty acids.  Good sources of these fats
include extra virgin olive oil, canola oil, ground flax seeds
and walnuts They help your body absorb fat-soluble
antioxidant micronutrients like vitamins A, E, D, and K, and
lycopene.

  •  Unhealthy fats are saturated fats and trans fatty acids
(trans fats), like butter and margarine.  These fats
contribute to heart disease, stroke, high cholesterol and
triglyceride levels hypertension and obesity.

  •  Healthy carbohydrates are high in fiber and are
considered complex carbohydrates.  Good sources include
rolled oats, brown rice, whole wheat, broccoli, squash, green
leafy vegetables,sweet potatoes, beans and whole fruit. These
help lower cholesterol aide digestion, regulate blood sugar
and insulin levels, and reduce caloric intake.

  •  Unhealthy carbohydrates are high in sugar and are called
simple carbohydrates, like candy, white bread, sodas, ice
cream,cake and cookies.  These spike blood sugar and insulin
levels,and increase caloric intake (they are considered empty
calories)

Eating nutrient-dense foods that are high in antioxidants,
phytochemicals and fiber help the body function optimally,
promote overall well-being and improve digestion.  These
nutrients also help fight and prevent heart disease, cancer
and diabetes, strengthens the immune system, slows the aging
process, increases energy and improves cognitive performance.

Additionally, as we age our appetite lessens, making it even
more critical to choose foods wisely.  When every bit counts,
picking foods with the highest nutritional profile is more
important than ever.

An easy way to make your nutritional choices is to look for
foods that are bright in color, for they usually contain more
beneficial vitamins, minerals and phytochemicals.  For example,
red and pink grapefruit have the heart-healthy cancer-fighting
antioxidant phytochemical called lycopene while white
grapefruit does not. Here are seven more simple ways to start
eating healthier.

1.  Switch from iceberg lettuce to romaine lettuce.  Romaine
lettuce has more vitamins and minerals like vitamins A and C,
thiamine, riboflavin, calcium and potassium.  It also has more
fiber than iceberg lettuce.

2.  Eat brown rice instead of white rice.  Brown rice
naturally has more fiber and riboflavin, and less sugars than
white rice.It is digested slower and is more filling.

3.  Switch from white bread to whole-wheat or whole-grain
bread. Whole-wheat and whole-grain breads have more fiber,
iron and  potassium.  Slice per slice, they are more filling
and satisfying than white bread.

4.  Drink iced teas (black, green and herbal) instead of sodas. 
Black, green and herbal teas provide antioxidants and
phytochemicals that enhance your health.  Unlike sodas, you
can control the sugar content when brewing your own iced teas. 

5.  Choose whole-grain or whole-wheat cereals with bran instead
of sugar-coated cereals.  Whole-grain cereals and whole-wheat
cereals with bran naturally have more protein, fiber, calcium,
iron,vitamin A, thiamin, riboflavin, and niacin than sugar
frostedcereals.  Besides having less sugar, they are
metabolized slower and are more filling.  So you have more
energy during the day and you will not get hungry right away.

6.  Switch from cows milk to fortified soymilk.  Soymilk
contains no cholesterol or hormones, and is extremely low
in saturated fat.It also provides isoflavones and other
beneficial phytochemicals that promote good health.  Fortified
soymilks also contain easy to absorb calcium, vitamins D and
B6, and some even add extra antioxidants (like vitamins A, C,
and E), folate and omega-3.

7.  For dessert, have frozen fruit sorbet instead of ice cream. 
Frozen fruit sorbet is fat and cholesterol free and has more
fiber.  It is also loaded with antioxidant vitamins A and C,
and contains beneficial phytochemicals.

To get you started, try Monique N. Gilbert's deliciously
nutritious homemade sorbet recipe. It is cholesterol-free, and
high in antioxidants and fiber.

Strawberry Orange Sorbet
__________________________________

   1-1/2 cups frozen strawberries
   1/3 cup orange juice
   1/3 cup fortified soymilk
   2 tablespoons canned pumpkin
   1 tablespoon honey (optional)
__________________________________

Blend in a food processor or blender for 1-2 minutes, until
smooth and creamy.  Place in the freezer until ready to serve.
Makes about 2 servings

Copyright © Monique N. Gilbert. All rights reserved.

Monique N. Gilbert, B.Sc. is a Health, Nutrition, Weight-Loss
& Lifestyle Coach; Certified Personal Trainer/Fitness
Counselor;Recipe Developer; Freelance Writer and Author of
Virtues of Soy:A Practical Health Guide and Cookbook.  She
has offered guidance in natural health, nutrition, fitness,
weight-loss and stress management since 1989.  You can
contact Monique at http://www.MoniqueNGilbert.com/

Read article online here:
http://www.supplements-health.com/articles.php?articleId=84

3.ii) Featured Article: The Truth About Low Carb Dieting

Read the entire article here:
http://www.supplements-health.com/articles.php?articleId=80

Every day you walk down the street it is becoming more and
more apparent that the average person is becoming larger and
this trend has escalated over recent years. Why are they
getting fatter? Here are some reasons...

· Less incidental activity
· Automated and computerized lifestyle
· Longer working hours and less leisure
· Increased consumption of processed foods
· Our food servings are larger than ever

Being overweight, or obese, has now moved from a social
nuisance and domestic embarrassment to an official disease.
The American Heart Association has announced obesity is a
major risk for heart disease.

Obesity itself has become a major and dangerous epidemic.
More than 70% of US adults are overweight and that figure is
rapidly increasing.

What do most people do to rid their body of unwanted fat?
They diet! Dieting is now a trillion dollar industry and
just about every month a new diet is announced. If you do
have weight problems how do you find a diet that is safe,
effective and sustainable?

What you do is try to find a diet that includes a variety of
foods that you can live with comfortably. You have to take a
long-term view and include plenty of exercise. A good diet is
one that supplies all of the essential vitamins and minerals,
and is not high in fat or protein.

Research on people, who have successfully lost a lot of
weight and kept it off long term, shows that the vast
majority succeeded by consuming a low fat diet high in fibre
coupled with strength training and cardiovascular activity.

Be wary of diets that

· Ban a specific food group
· Promise a quick fix
· Replace a balanced meal with a drink or a snack bar
· Make recommendations based on single studies
· Make recommendations to help sell a single product

Excess weight does not appear overnight and nor will it
disappear overnight! In fact the faster you lose weight, the
more likely you are to pile the pounds back on. Seek out a
program that will help you maintain long-term body fat losses
by providing attainable solutions such as a program that
promotes lifestyle changes, healthy eating and regular
exercise.

Regular exercise is important (i.e. strength training) as it
burns fat, boosts your

metabolism and also increases your energy level. Dietary
changes can lead to initial weight loss, but this is only for
the short term. Exercise is essential for maintaining weight
loss for the long term.

Now let's take a closer look at what food is made up of and
then you will have a good idea of what to look for in your
daily eating plan. Firstly we need a wide range of nutrients
to perform various functions for a healthy life.

These nutrients include carbohydrates, proteins and fat and
are all present in the food we eat on a daily basis.

The foods containing these nutrients are cereals, legumes,
nuts, vegetables, fruits, milk products and flesh foods
(fish, meat and poultry).

We need all these nutrients to live and thrive and since we
receive them through the food we eat, our food must be well
balanced and in the proper proportions. Food is a fuel; the
body requires this fuel for energy, which is measured in
fats,carbohydrate and protein.

Each of these nutrients provides different amounts of energy
and these are measured in calories.

Nutrient Calories per Gram

Carbohydrate 4
Protein 4
Fat 9

Let's look at carbohydrates first, carbohydrates supply
energy for our body, they provide fibre for the prevention
of disease and taste and texture to food. They are found in
cereals,potatoes, fruits and vegetables.

They come in two basic forms, simple and complex. Simple
carbs are easily identified by their taste and are sweet.
Complex carbs, such as potatoes are pleasant to the taste
buds, but are not sweet.... (continued)

Read the entire article here:
http://www.supplements-health.com/articles.php?articleId=80

4. Featured Tip: How to Use Bodybuilding Supplements
                           To Build Muscle Mass!

Read entire article online here:
http://www.supplements-health.com/articles.php?articleId=83

OK, first let's get something straight here...

If you think that buying a shake or taking a few pills will
all of a sudden make you huge, then you are mistaken.

No supplement will help you if you are not training and
dieting correctly -- they will just give you very expensive
urine. All aspects of your program have to be in order for
you to get the maximum benefit from sports nutrition
supplements. From my experience, supplements enhance your
program by:

1. Adding an element of convenience: Using food supplements
like Meal Replacement Powders and whey protein help to
eliminate the common problem of 'not enough time', by
providing you with an quick efficient way to get your
required nutrients each day.

2. Increasing strength and decreasing recovery time: Using
vitamin and amino acid supplements help to minimize the
negative side effects of weight training and speed your
recovery.

The Benefit of Convenience

There are many 'old school' trainers and bodybuilders who
profess the uselessness of supplements. They are constantly
preaching that they don't work, and that you don't need them.
Well, to tell you the truth they are correct, somewhat.
Remember that not too long ago there were no supplements.
Bodybuilders built huge physiques without meal replacement
powders, creatine or prohormones.

There was no such thing as exercise 'machines'. They used
multi-jointed, compound free weight exercises that not only
increased their muscular size, but also make them incredibly
strong. So, if you look at that way it can be done and you
don't need any supplements. However, the decision whether or
not to use supplements should involve the consideration of
other factors that may come into play when speaking of
dieting today. The first of which is time.

Many people today just do not have the time to live, eat and
breathe food. Very few people like to cook, and even fewer
cook on a regular basis. When was the last time that you
actually had six meals that you actually cooked yourself?
Many of those who are against dietary supplements continue
to preach that you should get all the nutrients that you need
from your diet. 'Eat a balanced diet and you will get all the
nutrition you need'. Well, 100 years ago that may have been
true, but today this type of advice is questionable.

The fact is, most people's idea of a good meal is restaurant
or (even worse) fast food. To ask someone to eat specific
amounts of protein, fat and carbs seems like an impossible
request considering that most people can't even get their
minimum requirements of good fat or fiber. Experts will
continue to spout 'eat a balanced diet,' while Americans
feast on nutritionless fast food and sugar. Not only do our
bodies have to deal with the ever-increasing external
stresses of everyday life, they also have to combat
nutrient-depleting, tissue damaging exercise.

If I did not have the option to supplement my diet with
whey protein, I probably would not have gained as much
weight as I have. Now, I'm not saying that the whey
protein is why I gained weight, but it did help me a
great deal.

I am usually very busy and I just don't have the time, nor
the desire to eat six, planned whole food meals per day.
Supplements like meal replacement powders and whey protein
fill in this gap for me.

I typically have three real food meals and three protein
supplement meals -- that makes up my required six meals
each day. When I'm away from home, or not able to get an
adequate meal, my MRP is always right there when I need
it. It gives me a quantifiable amount of protein so that
I can keep track of my nutrient intake. In my opinion, this
is much better than just grabbing something and then trying
to guess at how much protein, fat or carbs you just ate.
Getting in all of your required meals and nutrient amounts
is crucial to your success.

My mass diet requires a very high daily protein intake -
Over 300g per day. Just to give you example of how much that
is, here are some examples of what 300g of protein is
equal to ....   (continued)

Read entire article online here:
http://www.supplements-health.com/articles.php?articleId=83

5. Monthly Promo   * exclusive Supplements & Health members *

Due to the overwhelming popularity of
our Clif Bar promo back in Dec 2004,
we are once again offering a 12 pack
of Cookies'N'Cream Builder Bars !!

Info: CLIF Builder's is the first delicious
high protein bar to pay tribute to those
who turn their everyday world into a gym.
CLIF Builder's will fuel your muscles with
added protein, especially when your day
requires a little extra oomph.

CLIF Builder's – The uniquely crispy and chewy, high protein
bar made with entirely natural ingredients. With 20 grams of
the best quality soy and nut proteins, CLIF Builder's is the
healthy and convenient way to get more protein into your diet.
Whether you're hankering for a convenient and delicious snack
that satisfies hunger, or you're interested in muscle health
and recovery after physical activity, CLIF Builder's delivers
great taste and sound nutrition.

*[Random draw from existing member database on or before
May 1st, 2005.  Winners will be contacted by email to
arrange collection.  Past winners available by request]*

6. General & Personal Info

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