Last month we brought The MuscleTalker to you in HTML format and the feedback was really positive, so we've decided to keep it this way!

It's great to see people using the 'search' facility more effectively since I gave you some pointers in Issue 24. It's a useful tool, but only if you search specifically for what you need.

If you're looking for other useful bodybuilding and fitness sites, don't forget MuscleTalk has its own handy directory. In particular this is useful if you're looking for reputable places to buy your nutritional supplements or fashionable training gear.

A warm 'congratulations' is in order this month to veteran moderator TonyStarks after the birth of his baby daughter Chloë. All the very best to Tony and his family! Hope the sleepless nights don't interfere with your training!

Don't forget to get your cool MuscleTalk training T-shirt this summer!

*** Best Wishes from James and The MuscleTalk team! ***

*** Flatulence: a windy problem! ***
By Kitty - MuscleTalk Pro Member

There have been numerous posts on MT regarding flatulence asking for advice on what can be done to avoid the problem. There are natural ways to combat the problem unless you want to continue making your partner suffer! This information is how to avoid the problem in the first place and not to treat the symptoms.

The worst offenders in our diets often are:

• Oligosaccharide sugars (e.g. raffinose found mainly in beans and some vegetables
• Lactose
• Soluble fibre (apple juice can be pretty bad)
• Starch that may enter the large bowel (good news is that rice is the least offender of this group)

Of course, each person will suffer from the effects of one food more than another, but it has been reported in Environmental Nutrition that the following foods can be categorised:

• Highly gaseous - broccoli, sprouts, cabbage, cauliflower, dried beans and peas, milk, dairy products, onions, soya beans and turnips
• Moderately gaseous - apples, bananas, bread and bread products, carrots, celery, aubergines
• Very mildly gaseous - eggs, fish, meat, oil, poultry, rice

** Diet suggestions To investigate what may be causing you the problem, it is recommended that you initially eliminate lactose as this is often claimed to be the worst offender. Keep a food and flatulence diary to identify the culprits and eliminate them as much as possible. Definitely avoid the sweetener sorbitol. Garlic and ginger added to any offending foods can block gas production

Use correct cooking methods that can minimise gas production. For example beans need to be soaked well, rinsed, added to boiling water and boiled in a covered pan for 3 minutes, left to stand for 2 hours, pour off the water, add new water at room temperature, remove after 2 hours, add more water and leave overnight, rinse, add more water and cook for 75 to 90 minutes.

Reference: "Food, Your Miracle Medicine" by Jean Carper (ISBN 0671 03735 8)

*** July's Recipe - Chocolate Hazelnut Smoothie ***
By Nikki - MuscleTalk Moderator

Taken from the new eBook Muscle Menus 2 (out soon!):

**Ingredients
1 scoop chocolate protein powder
50g silken tofu
1 tsp hazelnut essence
ice cubes
100ml water (or skim milk)

**Method
Blend all ingredients well and enjoy!

**Information
Serves 1. Per serving: 262kcal, 42g protein, 15g carbs, 5g fat, 0g fibre.

More great bodybuilding recipes can be found in the 'Muscle Menus' and 'Muscle Menus Vegetarian' eBooks.

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