Fitness Fridays: Transcript of Jan. 28 web chat about supplements, diet and fitness

Im Kristen wong-denman i am the manager at the gnc i williamsburg
i have had 15 years experience with fitness and just recently became a figure competitor
id be happy to answer any questions on fitness and supplements

hello andrea

andrea are you weight training or doing cardio?

Hello everyone I’m Dr. Gigi Fykes the owner of The Healthy Connection Natural food store in Hampton VA. I have owned a store for the past 13 years. I’d welcome any questions concerning health and wellness.

Hi Readers – we’ve been having some technical problems. welcome to the chat.

hi randy! congrats for the weight loss!! and good multi vit is great for your energy and def a whey protien shake for after you lift

Hi Kristen and Dr. Gi. We have some questions for you now.

andrea doing a small whey protein shake is beneficial right after you work out because it is quickly absorbed

a little protein in your meal should still be ok

Hi everyone! Thanks, panelists, for joining us! Readers, our panelist are able to take your questions about fitness, supplements and diet!

Here’s a question that was e-mailed in:

I am really keen to know whether working out with kettlebells is ok during pregnancy. I heard you should avoid windmills and anything done while lying on your back. Any advice?

Here’s another question that was e-mailed in:

My 17 year old grandson is going to the University of Central Florida. He is on the crewing team and has grueling work outs before he eats each morning. He wants to build more muscle mass so he needs some advice.

What should he be eating prior to his morning work outs that will help him build muscle? He eats breakfast between practice and his first class. Do protein drinks work?

What’s the latest with Vitamin D? Do we need to take more of it?

for the kettlebell question .. i would def keep it light

Readers, here’s your chance to ask questions of Kristen Wong-Denman, manager at the GNC in Williamsburg, and Dr. Gigi Fykes the owner of The Healthy Connection Natural food store in Hampton.

Fish oil seems to be all the rage. Who should be taking fish oil supplements, and how do you know which one to take?

alot of our customer are taking 1000-5000 iu’s daily. the lack of vit d has been linked to osteoperosis and mood disorders. doctors are doing regular tests for vit d deficiencies

everyone should be taking fish oil. you want to be sure it is purified. fish oil is one of the most studied supplements on the market

Known as “The Sunshine Vitamin” this hormone ( yes vitamin D is actually a hormone) has long been recognized for its importance in bone health, muscle strength and coordination, energy production, immune function, cell development, growth, function and communication. We do need to up our D3 (the bioactive form) to as much as 2,000-5,000. Anything over 5,000 could be toxic to our liver.

There aren’t any known complications with taking those at the same time, personally I think that is a great combination. As far as building muscle while losing minimal weight, CLA is perfect for that because it prevents muscle from being burned

Do most people need more Vitamin D in their diet?

Vitamin D from dietary sources is Vitamin D2, we need D3 as well which the body produces in reaction to exposure to the sun

Should everyone eat something, or have a protein shake, before working out?

Dr. Gigi, what would you recommend as supplement must-haves?

If you are weight training, 30 to 45 minutes before your workout you should have protein and a little bit of carbs. Also, if you are weight training, it is good to have some afterwards as well

I heard that you don’t absorb vitamins in pill form very well. Is that true?

Most people will test low for this vitamin. vit D is essential and not commonly found in food, especially vegetarian diets. The source of vitamin d3 is the sun. Sun avoidance causes vit d deficiencies. Therefore vit d3 is not just a winter vitamin any more. I have had alot of customers with liver toxcity due to the 50,000i.u.’s their doctors are putting them on. So please be careful.

Quality products ensure proper absorption for vitamins

Kristen, how important is diet to achieving health goals?

Readers, in case you missed the recent Daily Press story on our panelist Kristen, read it here:

http://www.dailypress.com/health/dp-fea-cp-figure-contest-20110122,0,6308721.story

Kristen, how do you know whether you’re getting a quality product? There are just so many vitamins on teh shelves, it’s overwhelming.

As far as my experience, diet is 80 percent of my success. Not only staying healthy (not getting sick, having energy), but for attaining fitness goals such as weight loss and building muscle. Diet varies depending on your goal, but eating clean (unprocessed foods, fresh vegetables and fruits, lean protein) applies to all diets

What’s the latest with Omega 3? Should we be taking that as a supplement?

Know your ingredients, look for and avoid fillers, look for established companies with good reputations. Any company that falls under the United States Pharmacopeia is reputable

Good point Kristen stores should carry only the finest quality health and beauty supplements. As a naturopathic doctor not all vitamins are created equal. Potency and quailty play a big part.

Omega 3 is found in fish oil and everyone should be taking this supplement

Panelists, would you feel comfortable saying what supplements you take?

I like to eat Greek yogurt, mixed with cinnamon and Stevia. A small handful of unsalted almonds works too

Multivitamin, fish oil, vitamin D, vitamin C, a digestive enzyme, and a probiotic

Readers, we also have Tamaicka Wilbourn, a personal trainer for Sentara Health and Fitness. Any questions for her?

More and more doctors are recommending their patients add a fish oil supplement to their daily diet. A daily 2,000mg dosage is average but more may be taken for antiinflammatory needs. Remember, this is your good fat. We need fat in our diet but the good fats.

Protien drinks have a significant amount of importance for muscle recovery.

Britney, it is not necessary but it definitely helps. It is more important if you are weight training, because it aids muscle recovery. The more muscle you have, the more fat you burn

Gayle, since breakfast is the most important meal of the day, a protein shake is a good idea. A small piece of fruit would go well with that

I begin my day with at least 2 glasses of pure alkaline water to help with morning elimination. Then a super green food, carrot juice, fiber, a 100% wholefood multi vitamin mineral supplement.

Panelists, do you recommend any particular type of protein shake?

Tamara, are you eating wild or farmed and how are you cooking it?

I recommend 100% whey protein for shakes, because it is the most bioavailable form of protein.

What are the benefits of flax seed?

What about protein bars, like Clif bars, or Muscle Milk? Do you recommend those products?

Weight training is beneficial for bone density

Muscle Milk is one of GNC’s best sellers, because it tastes so good. There are a variety of bars, such as Oh Yeah and Supreme protein bars which make good snacks and meal replacements

Kristen and Tamaicka, if someone wants to target weight loss in their thighs, what kind of workouts would you recommend?

Readers, we’re nearing the end of our chat. Here’s your LAST CHANCE to get in your questions about diet, supplements and fitness!

Lunges, lunges, lunges. If you’re knees are up to it, that is.

Low weight, high reps for toning legs

Greek yogurt, unsalted almonds, raw vegetables for after dinner snack

For eliminating fat in the abdominal area, good diet and cardio are key

Panelists, do you have any final thoughts, comments or suggestions for our readers?

South Beach is a good choice for an eating plan

Flaxseed or sometimes called linseeds is a very good sourc of this essential fatty acid. Essential meaning we our bodies don’t make it we have to get it from a food source. This omega 3 source is an excellent “good fat”. 65% insoluble fiber and 35% soluble fiber. We like to think of it as a two sided sponge. Fiber helps maintain cardiovascular health, promotes bowel regularity, maintain cholesterol levels, blood suger levels, absorb and eliminate intestinal and liver toxins, provides a food source for beneficial gut flora and promotes healthy weight management.

Dr. Gigi, how can you get more flaxseed in your diet?

Sure, for any other questions we can be reached at our website, www.thehealthyconnection.com and we also have the Peninsula’s 1st. no ice smoothie bar.

Panelists, thank you very much for joining us today! Readers, thank you for your questions.

My pleasure!! Any time!

Thank you for having me!

Tune in next Wednesday, Feb. 2, at noon for a Web chat about getting pregnant and healthy pregnancy. Experts include Dr. Christian Perez, an OB/GYN trained in reproductive endocrinology, including infertility and in-vitro fertilization. He practices at the New Hope Center for Reproductive Medicine in Virginia Beach.

And also Dr. Jeffrey D. Morrison, an OB/GYN with Tidewater Physicians Multispecialty Group, will join us.

Find more health news and information at dailypress.com/health.

Thanks again!