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Q: Should I be taking a protein supplement to build muscle? Is whey protein better than casein protein?

A: Protein doesn’t build muscle directly: strength training using heavy weights and resistance exercises are responsible for muscle growth. Consuming protein alone, in the absence of weight training, will not result in muscle growth. However, protein does play a vital role in the repair and recovery of muscle fibers that are broken down during muscle-building exercises.

Proteins are made up of amino acids which our bodies need and use to build tissue and are a building block of bones, skin and blood – as well as muscles. When you engage in strenuous exercise, your muscle fibers become stressed and literally tear. Protein is needed in this process of repair and recovery, leading to bigger and thicker muscle fibers.

The general recommendation for individuals who are exercising and keen to build muscle is to consume 1 gram of protein per pound of your desired body weight. So if you want to be 170 pounds, consume 170 grams of protein daily (1 gram of protein = 4 calories). Good sources of protein include chicken breast, fish (especially tuna), turkey, eggs, beans, yogurt, cheese, milk.

It is possible to get an adequate supply of protein by eating well-balanced meals, but in today’s fast-paced world when many of us eat on the go, it’s a good idea (and very convenient) to use a protein supplement to make sure you are getting all of this important nutrient your body needs. Drink a protein shake at least two hours before you work out and again after you finish your session. Ask your supplement store for advice on brands. My favorites are Optimum Nutrition’s 100% Whey Gold Protein and MetRX UltramyosynWhey.

A biological value (BV) is assigned to the absorption rate of proteins we consume; the higher the BV, the better the absorbing rate. Whey protein is digested and absorbed by the bloodstream faster (great for post-workout consumption so that your muscles get fed the nutrients they crave) than other proteins and has a BV of 104. By contrast, a whole egg has a BV of 100; a glass of cow milk, 91; and casein protein (which makes up about 80% of the protein found in milk), has a BV 77. But both whey and casein protein are excellent sources of branch chain amino acids (BCAAs) and both play important roles in repairing muscle; the major difference is the absorption rate.

SPOTLIGHT EXERCISE

This exercise is a great way to work the entire upper body, from chest and triceps to transverse abdominals. It can be done with or without dumbbells. 1) Assume the push-up position. 2) Lower your chest to the ground maintaining a straight line from your head to your ankles. 3) Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you are facing sideways. Pause, then return to the starting position. Now rotate to your left and repeat step three. 

Having read Gore Vidal’s autobiography, I was skeptical about capturing such a long, multi-faceted and fascinating story in an 89 minute documentary. But that is exactly what director Nicholas Wrathall manages to do. In addition to getting every aspect of the epic life on film, Wrathall gives a generous dose of Mr. Vidal’s famous wit.

In fact, it would not be wrong to describe “Gore Vidal: The United States of Amnesia” as a comedy. Although Gore Vidal is one of the most respected and prolific American writers, it is his ability to get to the truth of any subject or person with a one-liner that hits its target like an arrow at high velocity. In a way, it unfortunate that Vidal will not be remembered as much for his tremendous work interpreting American history, in tremendous novels such as Burr and Lincoln. It will not be as much for his ground breaking works on homosexuality and alternative lifestyles, such as “The City and the Pillar” and “Myra Breckinridge” (made into an intentionally campy, but unintentionally hilarious movie starring Raquel Welch). For all this, he would have deserved a Nobel Prize. Like Oscar Wilde, Gore Vidal will instead be remembered for his caustic wit, often directed at rivals such as William F. Buckley and Norman Mailer.

Unlike Wilde, Vidal leaves behind a trail of film clips that will outlive him and outlive his more important work. It is this source of recorded hilarious sarcasm and biting remarks that Mr. Wrathall’s film taps into and uses to keep the story flowing and entertaining, to our delight. Surprisingly, the film is visually stunning. From sepia toned photographs of Vidal’s early life and tragic first love, to magnificent views of his Italian villa on the Amalfi Coast, there are enviable and breathtaking shots.

Oddly missing from this film is any of the juicy gossip about his relationship with Jacqueline Bouvier, who was his step sister by marriage. Vidal’s friendship and opinion of JFK is touched on, but the film does not go into the family relationship, other than to mention his and Jackie’s mutual stepfather, Hugh D. Auchincloss. Nor is it mentioned that Vidal was once physically thrown out of the White House. But all of those are minor details. The essence of Gore Vidal has been captured, thanks to the ubiquitous camera and numerous appearances on talk shows like Johnny Carson and Dick Cavett.

The title of the documentary comes from Gore Vidal’s assertion that, in our political judgments, Americans tend to be very forgetful. I’m afraid the word “amnesia” may also apply to his more serious and profound work. However, there are certain Vidal truthful statements that have been recorded and will live on forever. And we are grateful for that.

No matter how you may feel about Gore Vidal’s politics or philosophy, you cannot help but wish you had known him. If you shared his philosophy, it is a life you wish you had lived.

The FLGLFF took place this past weekend, and boy was it was a doozie. The festival featured films from all over the world, including the films reviewed below. We are thankful that festivals like this are possible, and are looking forward to next year’s lineup.

While “G.B.F.” is essentially the lovechild of “Juno,” “Saved,” and “Mean Girls,” it exceeded my expectations in a big way. I knew going into the theatre that “G.B.F.” is a comedy designed for teens. Now, that’s not to say that the jokes won’t fly with an older crowd, but the overwhelming usage of “totes” and “amazeballs” may be particularly grating if you’re over the age of 20. However, keep in mind that it’s intentional. The entire film is comedy gold, mixing tongue-in-cheek humor with outlandish one-liners in an interesting and refreshing storyline. After being accidentally outed, lead male Tanner is chased by every popular girl in high school to secure the ultimate “accessory” – a G.B.F., or gay best friend.

The key here is that Tanner is not the sidekick, or the best friend: he is the central character. We see him go from being a nerdy comic book geek to a full-fledged popular boy, or a “plastic” for all you “Mean Girls” fans out there. Is the story similar to “Mean Girls?” Absolutely. But what makes the film stand out, is Tanner himself. Tanner experiences the discomfort of being outed as well as the process of self-discovery in a world where everyone is suddenly watching him. To a certain extent, many people within the LGBT community can relate, so about ten minutes in, the age barrier is shattered.

There is some sexual tension between Tanner and his closeted best friend Brent, and a good portion of the film centers on their relationship, trying to find the balance between friendship and romance. The chemistry between the two is hilarious, awkward and satisfying all at once. Brent’s mother, played by Megan Mullaly, had major comedic relief duty, but luckily, it didn’t feel forced. She wants Brent to come out to her so badly that she can’t help but make inappropriate, awkward sex jokes to get a reaction out of him. “Who’s got the poppers?” she asks in one scene.

The film, while juvenile and silly, was surprisingly quirky and funny, ala Diablo Cody’s screenplay for Juno. It features a great cast, with hilarious performances by Natasha Lyonne, Rebecca Gayheart, Evanna Lynch (best known for her role as Luna Lovegood in the Harry Potter films), and even a small role from singer JoJo.

For an independent comedy, “G.B.F.” is as good as they come. It leaves viewers with a smile on their face and a completely new vocabulary. What more can you ask for?

Chic Optique is not your typical eyewear retail outlet. Yes they have many styles and price points available, but the real bread-winner is their friendly disposition.

“It’s very important for us to give good customer service,” says co-owner Julie Slater. “We do adjustments and repairs for everyone that comes in for free, all the time. Service is very important. We like to take really good care of people. We not only want to give them the right product, but give them something that looks really good [on them] too.”

As we mentioned, Chic Optique has a competitive price range, which is one of the reasons they’ve been so successful over the years.

“We have every price range. We don’t have 20 products, we have 150.”

Slater’s partner and co-owner of the business, Karen Carroll, met Slater at the last space she worked at – All Eyes Optical in Davie. The couple has been together for 11 years now.

“I’ve wanted to work here all of my life, since I was young,” Slater explains. “I had a business in West Broward, and I always wanted to be here. When Karen opened up [here], I joined her. We live down the street. We love being in our neighborhood (our gayborhood). I wouldn’t want to be anywhere else. I love it.”

Their clients aren’t exactly the demo you might have been picturing. It transcends the gay community of Wilton Manors, bringing in regulars from all over.

“People from outside of Wilton Manors, gay and straight,” Slater says. “Some people move away and then come back [to us]. It’s like a family atmosphere. People come say hello who aren’t even needing services or glasses. It’s very much like that. We feel like it’s our family.”

Chic Optique
2228 Wilton Dr
Wilton Manors, 33305

954-567-3937

(Photo of Karen and Julie by Pompano Bill)

For the next profile in the All Star Women of Wilton Manors, go to:

http://floridaagenda.com/2013/10/16/jean-and-vero-le-patio/

Jean and Vero have been in the restaurant business for nearly 20 years now, and it shows. The pair serve up the best comfort food in the area, due in part to their French roots.

The gals are currently celebrating Le Patio’s fourth year of business. “Time flies,” the couple told us.

When asking what it’s like to work in Wilton Manors versus France, the couple said there are pros and cons to both.

“That’s a difficult question,” they said. “In Vienne, France – a small village where we had our bar and restaurant – we were the only gay place. When our daughter comes [to visit] and wants to go to a “straight” place, we have to leave Wilton Manors to find one!” the couple says laughing. “And the weather! Aren’t we all here for the fabulous weather?”

Their favorite thing about Wilton? “The boys! Young ones, old ones, fat ones, thin ones, screaming queens, drama queens, drag queens…we love you all. We wouldn’t exist if it wasn’t for you. 98% of our business is the boys.”

People love that the two are always changing the menu. It makes it more of an experience. Jean explains that living in the culinary capital of the world, Lyon, France helped a lot with creativity. “That’s how I learned to love food, to love preparing and cooking food,” she explained. “We have a palette of specials that we rotate, so we cook and serve basically what we love to eat ourselves. The inspiration comes while shopping for the most part.”

The most popular dish? “Without hesitation: shepherd’s pie, lasagna, and lobster ravioli. All three! Definitely the most popular dishes.

One of the reasons people love Le Patio so much is because the two maintain such a good attitude. It seems like they’re always so happy.

“What’s your secret?” I asked.

“We love our life, we love our job and we love each other. It seems happiness is not about getting what you want all the time – we have learned that. We love what we have and we are so grateful for it.”

Le Patio
2401 Wilton Dr
Wilton Manors, 33305
954-530-4641

For the next profile in the All Star Women of Wilton Manors, go to:

http://floridaagenda.com/2013/10/16/debbi-burke-art-frenzie/

A sub shop in Wilton Manors was long overdue when Dawn Holloway and Lori Tanner decided to open The Pink Submarine two years ago.

“Years ago, we originally had the business Gigi-n-Gavin Gourmet Chocolate and Coffees,” said Holloway. “It was a business that didn’t [do well] at the time. We did our research and realized there was no sub shop in Wilton. That was the key; we opened something that no one had done before.”

Holloway was born in Miami and raised in both Long Island and Vermont before she moved down to South Florida in 1987. Tanner was born in Brooklyn but grew up in South Florida, so both women are familiar with the area.

“Dawn had tried to keep Gigi & Gavin’s alive but the housing market crashed and it was tough times [for everyone]. I saw a lease, a space, and we realized there was a need for a ‘grab and go’ restaurant – the transition was simple. Who doesn’t like a great sandwich?”

One of Holloway’s favorite items off of the menu is The Admiral, but she says there are no defined favorites.

“We sell them all over,” explains Holloway. “The best phrase came from [one of] our customers: ‘We have gone through the menu from start to finish and we are now starting over.’ The most unique sub is The Captain, which the local Channel 10 vouched for; Sweet sliced ham, oven gold turkey, honey mustard, tomato, hot mac-n-cheese topped with potato stix.” Of course, the space uses only the finest meat and cheeses from Boar’s Head.

Tanner loves the Torpedo (a full-on loaded Italian), but says sometimes she goes for a more basic approach.

“[Sometimes] a simple ham and cheese works,” Tanner jokes. “I think my favorite thing to do is to put pretzels or potato chips or Doritos on [the] subs. People tend to do this in the privacy of there own home but here at Pink Sub it’s common practice. No more closeted ‘chip on sandwich’ eaters here.”

The couple loves the Wilton community. Holloway says it’s nice to have the support from your local community and “meet so many sweet people.”

Their advice for readers that are considering opening their very own business?

“We both feel the sacrifice financially, physically and emotionally is quite profound. You can never be prepared as to how it will play out. It took a lot to get us here, and we lost a lot, but we never lost the belief in what we serve. It was a hard struggle but in hindsight, we probably do it again. Believe in what you do, fight the fight, and in the end, if you have something, if you really have something, it will find its own flight.”

The Pink Submarine

2041 Wilton Dr

Wilton Manors, 33305

954-566-2219

For the next profile in the All Star Women of Wilton Manors, go to:

http://floridaagenda.com/2013/10/16/nancy-goldwin-13-even/

13|Even is the brainchild of Nancy Goldwin and “just a touch” of partner Carol Moran (Moran admits). Tapas, craft beer and wine make 13|Even the go-to spot for those that are willing to try new things. Even on their online menu – which was just updated last week – the couple writes that they are constantly adding new products to their roster, including both food and beverages.

Goldwin was born in upstate New York where she spent over 25 years in the music business. Once Nancy decided she was done, she began to pursue photography. Her passion shows in the trendy space, where all of the photos proudly displayed are hers.

“It’s named 13 Even because Nancy and I met on Friday the 13th and we are even partners,” explains partner Moran.

“The catalyst [for opening the space] was really just timing and all of the pieces falling into place,” Moran said. “We signed the lease on 1/13/13 (true), and we opened May 1. We thought craft beers, great wines and fresh food was something the drive could use. When Nancy and I go out to eat, I’m the drinker and you can’t get a good glass of wine by the glass; the better wines are always by the bottle. Nancy is a big coffee nut so of course we have Lavazza’s kick ass coffee. I get great wine or a beer and she gets a great cup of coffee, and we like to eat a little bit of everything. I’m not a fan of super light beers, I really like craft beers. My favorite is Lost Coast Tangerine Wheat. Can’t find that anywhere. So [the business is] based off of us.”

And so far, business is booming.

13|Even

2037 Wilton Dr

Wilton Manors, FL 33305

954-565-8550

For the next profile in the All Star Women of Wilton Manors, go to:

http://floridaagenda.com/2013/10/16/carol-moran-new-moon

Born and raised in south Miami, Carol Moran has seen Miami through its ups and downs. “Back when it was still pretty country,” she jokes.

New Moon is a nightlife staple for lesbians, packing the bar with women each week. For Moran, opening a business was the only option in her eyes.

“I decided to open a bar after my brother died. For me, life was too short to work [for] corporate America. [My brother] died in 1998 and I opened Kicks Sports Bar in 1999.”

Following Kicks Sports Bar, Moran purchased the space that we now know as New Moon in 2004. “It took nine long months of renovating, and we opened February 28, 2005, celebrating eight years of business.”

“I really wanted to keep that neighborhood bar feeling,” Moran explained. “I want it to be a place where you can go and meet a friend. We are such a transient town, that when folks come here not knowing anyone, I want to be the place their journey starts.”

The bar has even incorporated live music into their routine. Most recently, national act Sirsy came through to play a set exclusively at New Moon. The band received such great feedback that they’re even returning for another show in January. On October 13, the bar had six bands playing as a benefit for Nevee, an anti-bullying organization. “We will always support live music,” says Moran.

New Moon

2440 Wilton Dr

Wilton Manors, 33305

954-563-7660

For the next profile in the All Star Women of Wilton Manors, go to:

http://floridaagenda.com/2013/10/16/robin-bodiford/

In “Naked As We Came,” the new feature film from director Richard LeMay, a dysfunctional family is the foundation for the story. Two siblings go to visit their estranged mother who is terminally ill (a powerful performance from Lue McWilliams), only to find that she has changed her entire lifestyle from what the kids once knew. The mother they no longer know is smoking marijuana and embracing a New Age philosophy, but that’s not all that’s new. She’s enlisted a mysterious, handsome man to help tend to her needs, but like all handsome men, he appears to have a hidden agenda.

I recently sat down with director Richard LeMay to discuss the film, families, and his next big project.

The family in “Naked As We Came” seems rather dysfunctional, but I guess to some extent we all are. How did you come up with the storyline?

Two years ago, 7 of my friends lost a parent and I started thinking “what would I do if I knew my mom or dad was going to die.” It started there and sort of evolved. Also, I find dysfunction interesting.

Agreed. Growing up, what was your family life like?

My mom is Italian so there was a lot of good food and loud conversations continuously. I’m from a small blue collar town in western Massachussets and it was fantastic when I think back. I grew up surrounded by lakes and forests. It was beautiful. There are four of us and we all laughed a lot. I think people automatically assume that “Naked” is about my family, but it couldn’t be further from that. My siblings are three of my favorite people in the world.

Lue McWilliams gives a phenomenal performance in the film. What was it like working with the cast?

This was not the norm as far as film making goes. I got the funding on the idea and then I used the actors to workshop the script straight up to production. We’d meet in my apartment every other day for a month and a half. Each of them were amazing to work with. We all worked so well together to make this film happen. Truly one of my favorite experiences ever.

The film isn’t just about being gay. A lot of people can relate to this story — there are themes of acceptance, mortality and second chances. What has the feedback been like with audiences so far? 

Overall, it has been great. We won five awards on the LGBT film festival circuit and audiences have loved it. Three of those awards were audience based. All in all, I can’t complain.

What do you want viewers to take away from the film?

That life is too short. We all have our bullshit but at the end of the day you have to count your blessings.

What’s after “Naked As We Came?” What’s next?

I am directing a horror movie called “Bloodline” with academy award nominated producer Rodrigo Bellot. I wrote it as well. It is very dark and like nothing I’ve ever done before. It’s very exciting.

Naked As We Came is playing at the classic Gateway Theatre October 18 – 25. For showtimes and additional information, visit thegatewaytheatre.com