Muffins for Memory and Muscle

I love experimenting with new recipes that use protein powder. And I have spent many Sunday evenings perfecting these suckers here.

These muffins deliver everything that I think any fitness-loving gal wants: muscle-building power, just enough sweetness, and a brain boost to boot. They’re perfect as pre-workout snacks. Give them a try and let me know what you think! Better yet, share your favorite clean muffin, cookie, or cake recipe with me – I’m on a baking roll right now.

Berry Protein Muffins
Ready in 30 minutes • Makes 12 muffins

2 cups frozen mixed berries
Wet ingredients:
2 eggs
¼ cup olive or canola oil
2/3 cup maple syrup
1/4 cup skim milk (set aside)
Dry ingredients:
1/2 cup chocolate soy protein powder
1 1/2 cup whole-wheat flour
1 cup rolled oats
¾ tsp sea salt
¾ tsp baking soda
3 tsp cinnamon
12 almonds (set aside)

1. Preheat oven to 375°F. Lightly spray a 12-pan muffin tin with oil.
2. Defrost berries in microwave. Set aside.
3. In a small mixing bowl, mix together wet ingredients thoroughly (except for milk).
4. In a large mixing bowl, combine dry ingredients (except for almonds).
5. Combine the wet ingredients into the dry mix bowl. Mix together with a wooden spoon. Stir in the thawed berries. Add milk to moisten the batter.
6. Spoon batter into muffin tins. Top each muffin with one almond. Bake for 25 minutes. Serve.

Nutrients per serving: Calories: 240, Total Fats: 7 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 30 mg, Sodium: 340 mg, Total Carbohydrates: 32 g, Dietary Fiber: 4 g, Sugars: 12 g, Protein: 12 g, Iron: 3 mg

Fit Facts: Soy protein absorbs at a slow rate for sustained hunger control and muscle-building benefits. And recent research from Tufts University shows that the antioxidant compounds found in blueberries, raspberries, and blackberries help keep you sharp by turning on your brain’s housekeeping cells, which work to clean up toxic proteins that can mess with memory and mental function.

Celebrate the small stuff

This past Easter weekend, I conquered my fear of pushups.

And that’s no small feat for me! A month ago, I could barely muster out eight without feeling like throwing up.

It happened in my condo gym, with nobody in sight (I think every body left the city for the long weekend). I knew I wanted to work my arms but didn’t feel like hoisting the weights again. I was scratching my head for ideas when suddenly, I had a flashback: I heard the shrilling voice of my junior high school gym teacher, Mr. Howard, shout “drop and give me 20!”

Ok, Mr. Howard. I never liked you but here you go.

I grabbed a mat and flipped to the most cocky song on my iPod, and went for it.

Set #1
12 slow and steady reps
Paid close attention to my form in the mirror

Set #2
12 reps!
Form? Perfect
Took a short water break

Set #3
I wanted to challenge myself so I grabbed a stability ball and went into plank position.
Eked out 15 reps!
Muscles = Burning!

Set #4
16 reps, again on the ball. (The extra rep was for you, Howard.)
Gave myself a mental high five.

Lesson learned: Relish in the victory of every fitness milestone, no matter how small you think it is. Every small success will propel you towards your bigger goal. Now tell me about your most recent fit feat!

Eggs: Eat one every day

Want an energy upgrade? Consider switching your morning cereal to an omelet.

That’s what I’ve been doing for the past two months (because I’m loosely following the two-month abs diet plan that I mentioned in my last post, which starts your day off with 1 whole egg + 2 egg whites plus a mix of non starchy veggies), and let me tell you: I’ve got more zip than a Ziplock bag.

It must be all of those energizing vitamins (B12, folic acid, riboflavin), that high-quality protein (6 grams per egg) and those anti-inflammatory fats. Add the fiber from the veggies that I pack in (spinach, sprouts, tomatoes, chives) and you’ve got a recipe that’ll hold your hunger over until lunch.

What’s more, eggs are one of the few food sources that are replete with vitamin D, the rock star nutrient that has been shown to improve heart health, mental focus, and even your body’s ability to shed body fat and build lean muscle. There are few whole food sources of vit D and eggs are easily the cheapest and top sources of it. In fact, USDA scientists recently discovered that eggs have much more vit D than previously thought. The newly updated 2010 Dietary Guidelines note that today’s eggs have 64% more vitamin D and 14% less cholesterol than they did in 2002, thanks to improved breeding methods of hens over the decade.

(Finally, eggs have been ‘eggsonerated’ from their heart-wrecker rap!)

The consensus among nutrition experts is that active and healthy women should eat one whole egg per day; perhaps the revamped nutritional profile of eggs could change that recommendation to two a day in the future? Just a thought.

For now, if you’re not already eating a whole egg daily, get cracking.

FIT TIP: Treat your kids to a traditional egg hunt instead of giving them chocolate eggs this weekend. Then stash those colored eggs post-hunt in your fridge for quick protein snacks for the week ahead. Happy Easter!

Abs in 2 months!

Have you picked up our latest Abs special issue yet?

In it, you’ll find an incredibly effective meal plan called “Drop 24 pounds in 8 weeks.” Created by sports dietitian Susan Kleiner, PhD, RD, this plan can help you shed anywhere between 5–24 pounds of body fat, not just water weight.

Although I don’t have a lot of weight to lose, I’ve been following the basic tenents of the plan – lots of protein and healthy fats, and few carbs – for the past two months now, and my stomach has never looked flatter. I can’t report that I’m sporting a six-pack yet, but with that extra layer of belly fat gone, my motivation to hit the gym to etch out some abs definition is flying high.

As for the author of this plan, Susan is an authority on eating for strength and bodybuilding, and has been on our advisory board for years. She’s my port of call when I need the final say on anything food-related.

Convinced yet? Pick up your copy of our Abs special today. You won’t be disappointed, promise.

Now, time to eat my mid-afternoon abs-friendly snack: a hardboiled egg with salsa. (Spoiler alert: You’ll be eating one egg per day on this plan!)

Shakes vs. Smoothies

You’re probably thinking, “What’s the difference?” Well, it’s one of those nuances that separate fitness-minded people from sedentary folk.

Bet you didn’t know that?

I didn’t either until our executive editor, Diane Hart, corrected me at a one of our brainstorming sessions (nearly two and half years ago, when I was still learning the ins and outs of the fitness industry). There I was pitching a story to her about the benefits of protein “smoothies” when she stopped me mid-sentence to inform me that there’s a kind of unofficial lingo amongst fitness models: They drink ‘shakes’ not ‘smoothies’, she said. I thought, isn’t that kind of trivial? I likened it to fashionistas who insist that beige is totally different from white. Come on, really?

But then I got to thinking about the rationale behind it, and it does make a lot of sense...

Active people who train on a regular basis have nutrition habits that need to be different from sedentary people, particularly the food you eat around your workout – before, maybe during, and after. It is these meals that deserve special attention because they can make or break your results. According to one my trusted sources, sports dietitian, Heidi Skolnik, co-author of Nutrient Timing for Peak Performance (Human Kinetics, 2010), the meals you eat around your workout are considered “fuel”, which is different from regular meals. Special attention should be paid to timing of your intake of fuel as well as the nutrient profile. For example, pre-workout fuel calls for a carbs and a bit of protein that sit well in your stomach (not too much fiber!) whereas post workout fuel may call for quick-absorbing carbs and high quality lean protein (hello shakes!). Meals that you eat at the rest of times, lunch, dinner, or breakfast (not around your workout, says Skolnik) are more balanced with healthy fats and fiber. So an avocado smoothie made with say leafy greens, almond milk and rolled oats would be considered more of a ‘meal’ in the form of a smoothie. (Still with me?) It is recipes like these that are often recommended by dietitians as a meal replacement for busy people on the go – just like my gal pal and roommate, Michelle (that's her pictured above to my right). Michelle is a full-time nurse and yoga devotee, and has a daily ritual of making a big green smoothie every morning before dashing off to the hospital. There’s no protein powder in her smoothies but they deliver a mega dose of vitamins from an ever-changing mix of leafy greens and fruits (yesterday’s was a blend of kale, apples, ginger, and carrots). Her smoothies are so energizing! But I know that I need more protein in my diet in order to build that muscle that I’m after so when I get my chance at the blender, it’s a shake for me.

Because shakes are training fuel.

Often made with whey protein powder, shakes are an important part of an active diet. They do the job of refueling your body quickly and effectively so that your muscles repair and grow. There are also pre workout shakes that require more carbs for energy. All you need to do is mix a scoop of high quality protein powder with a cup of liquid (low-fat milk or water) for a basic shake. Depending on your goals and training intensity, you can add additional ingredients like berries or performance-boosting supplements. Right now, I love adding beta-alanine to my preworkout shakes, as it seems to give me that extra gusto I need for cardio. There are so many ways to make a protein shake! So many, in fact, that Oxygen features a new recipe every month in our Shake of the Month section – cause we know that a fit girl needs variety in her life to stick to a clean diet.

I love experimenting with new shake (and yes even smoothie) recipes so feel free to share yours!

Want muscle? I do!

Workout Wednesdays with Rachel (Left).

Hi, welcome to my first blog post.

I’m Helen, the office’s go-to nutrition girl for the past three years, and my main role is to spread the word about the many benefits of eating clean. From the way individual nutrients work to affect our bodies to how food connects people socially and culturally, I truly believe that what you feed yourself has a huge impact on how you look, feel and function. And yes, I practice what we preach. If you take a peek into my lunch bag, you’ll find: A hardboiled egg, whole grains, tons of leafy greens, veggie sticks, and lean protein (a piece of salmon, and some Greek yogurt for later).

Lately though, I’ve been trying to put the same focus I have on my diet onto my training. Why the shift? Back in February, I signed up for our company’s annual fitness challenge. The gist of the contest is this: The person who can make the most impressive changes in body composition within four months wins a modest amount of cash and some serious bragging rights. As the end date for this “friendly competition” is quickly approaching (June 1st), copping a spot in our company gym during lunch hour is nearly impossible. And boy, I’m up against some stiff competition: A personal trainer, a ski and snowboard instructor, and a marathon runner (we have one fit staff, I know)!

And me? I’m no star athlete. To give you an example of my lack-luster athleticism, consider this: I only just recovered from a bad contact hit to my face…from a game of dodge ball. Seriously, dodge ball. I ran headfirst into a wall after tripping over a ball (stop laughing). That embarrassing smash-up has sidelined me from the league for a month. Which, in retrospect, was a blessing in disguise because sitting out has left me with two good things:

1. A badass scar on my forehead.
2. More time to devote to my more serious fitness goals for the contest: building bigger biceps and carving out some abs.

So now, gone are my once-a-week games in an elementary school gymnasium spent dodging, ducking, and dipping, followed by celebratory beer. They’re now replaced with gym time with my fellow co-worker, Rachel Crocker, our wickedly funny fitness editor. With her help, along with quick access to some of the best names in the sports nutrition field, I’m surely going to make some progress, right?

Cross your fingers for me, and stay tuned for all the know-how on getting a body that wows.

These are a few of my favorite things

You might wonder what kinds of things Oxygen editors talk about when they aren’t discussing work. When we’re out to lunch or on a coffee run, anything goes. I’ve had chats with my fellow coworkers about everything from travel, politics, dodgeball, Justin Bieber, literature to mascara. We’re a pretty diverse crowd!

What makes me laugh is that, somehow, our chats always seem to circle back to the topic of health and fitness.

A few weeks ago, I found myself in a conversation with my “partner in crime” (we always bounce story ideas off each other!) Helen, Oxygen’s nutrition editor (who you’ll meet on Wednesday!) about some of our favorite health and fitness “must-haves”.

In the spirit of Oprah, I thought it would be fun to share a few of mine with you. Here they are:

Vitamin D drops. I keep these on my desk at work and take them with my first glass of water every morning (making it a part of a “routine” helps me to remember about them). Research is increasingly linking vitamin D to a host of health benefits including a lowered risk of heart disease, type 2 diabetes and depression, but it can be nearly impossible to get enough of it (experts recommend anywhere from 600 IU to 2,000 IU) through diet alone. You can read more about vitamin D in the March 2011 issue of Oxygen, and test your knowledge about this little vitamin by clicking here.

Sunscreen. Keeping my skin protected from the harmful effects of sun damage is important to me, especially now that the weather is starting to warm up and I’m spending increasingly more time outdoors. Melanoma, the most serious form of skin cancer, is the most common form of cancer among young women my age (25 to 29) according to the American Academy of Dermatology, so I do my best to stay on the ball. My favorite sunscreen is B. Kamins Chemist Bio-Maple Sunbar Sunscreen SPF 30 because it’s oil free.

Green tea. I am definitely a tea kind of girl, and I keep a stash of different green tea flavors and brands at my desk, always. There’s nothing like sipping on a warm cup while working away on a story – or blogging! Not only is green tea comforting and tasty, but some studies have shown that it also has the potential to help fight cancer, burn fat, stave off dementia and even help to boost bone density. I’ll drink to that!

Things that make me laugh. I like to keep myself stocked up on items that give me a chuckle. It’s a great stress-reliever, and just a fun way to keep myself happy. I love posting funny pictures, articles and quotes around my cubicle. The latest addition? A photo of a pug puppy wearing a pair of pug puppy slippers that look just like him! (Thanks, Kim!)

What are some of your favorite health things? I’d love to hear from you.

What's your number?

Last week, I was speaking with a close friend about a recent visit to my doctor’s office where I had my cholesterol levels checked. She looked at me almost as if I said a swear word, and said, “Isn’t that something that only concerns older, overweight women?”

Well, in a word, no.

I’m not entirely sure how my friend would define “older” or “overweight”, but if I know anything about heart health (of which your cholesterol levels are one indicator), it’s that every woman, no matter her age or size, should pay attention.

Studies show that women of all ages, body shapes and fitness levels are impacted. In fact, according to the American Heart Association (AHA), coronary heart disease is still the single leading cause of death for American women.

Even though I’m 26, heart disease runs in my family, so I feel determined to take personal responsibility to take care of my health, and keep my heart in the best possible shape. In addition to making gym dates, adding avocados to my shakes, cutting down on sugar and sleeping more, I also try my best to stay informed about my heart health “numbers”.

Cholesterol is a good place to start, as it gives you and your doctor an indication of any fatty deposits or build-up in your arteries that could be problematic to your heart. In addition to your “total cholesterol”, the American Heart Association recommends keeping tabs on these other digits:

• LDL (“Bad”) Cholesterol
• HDL (“Good”) Cholesterol
• Triglycerides
• Blood Pressure
• Waist Circumference

I’d love to know if you pay attention to your numbers, and what you do to keep your heart fit. Have any tips?

Getting fit from head to toe

There’s something I need to get off my chest.

I’m just going to come out and say it: I have a thing with feet.

In particular, I don’t like them very much.

They’re not attractive. They don’t smell good. They get calloused and sweaty and blistered. If I could go the rest of my life without ever having to touch one, I’d be thrilled.

Or so I thought up until a few months ago.

While working on this month’s health feature, “How fit are your feet?” (check it out on page 109 of Oxygen’s April 2011 issue!), I learned to appreciate my below-the-ankle parts just a little bit more.

Here’s something that I never gave much thought: The feet are, quite literally, the foundation to our health and fitness. Not only do these two little guys help us to run better, squat lower and support ourselves during a yoga pose, but they’re also a good indicator of our overall health and wellness. So, as much as this didn’t excite me at first, I’m starting to learn to take care of them and give my pair the attention they deserve (you should have seen me the first time I tried to give myself the DIY foot massage from page 110. I wish I had photos to share of my facial expressions. But it felt so so good!)

If you’re into living an active lifestyle, I think you’ll love the article. And if you’re a runner, check out our guide to picking the perfect pair of running shoes. Plus, here a few marathon-training tips from Tosca Reno!



And let me know: How do you feel about your feet? Do you show them love?

I’d love to hear from you!