Cardio Cooking: Make a low fat brisket, while you burn calories with “Bubbie”!

My mother in law, “Bubbie” has once again, taken on the cLEANmomma challenge. Aside from the 5 lbs, she recently lost, (Go Laney!), she recently gained a new way of  cooking. Watch how “Bubbie” cooks a fab brisket, cLEANmomma style!

I must say… watching Bubbie do her butt lifts while braising beef is as educational as it is entertaining!

Watch video! Then follow recipe and work out by reading below.

Now that you watched the video, lets get down to brass tax and learn how to truly tone up and burn your muscles with out burning your meal!

Take a peek at my family recipe, listed below. Its delicious as well as low in fat, (For a brisket that is!)

Ingredients

• 1 3 to 4 pound beef brisket
• 1 envelope dry Lipton onion soup mix (feel free to use onion and mushroom soup mix if you like)
• 1/ 2 ( or a dash more) cup of ketchup
• 1/4-1/2  cup of regular Coca Cola ( you don’t need a lot of this, but the sugar and the carbonation helps tenderize the meat)
• One large peeled potato
• carrots
• 1/4 cup chicken soup
• Golden raisins, (optional but it really sweetens it.)

Directions

1. Preheat oven to 325 degrees F.
2. Trim meat of as much fat as possible. This is KEY! ( I like to trim before I cook and after.)
3. Place the brisket in a 9 x 13 shallow baking pan and sprinkle with the dry onion soup mix.
4. Shmeer the ketchup over the top.
5. Pour the 1/4 cup of chicken broth
6. Add diced potato, (not too small), raisins, carrots into pot.
7. Pour 1/4 cup the Coca-Cola over top.
8. make sure the ingredients are not only on sides of pan, but on top of the brisket.
9. Cover tightly with aluminum foil and bake in preheated oven 3 to 4 hours or until brisket is fork tender.
10. Important: Remove the brisket from the oven, and let it rest for at least 20 minutes. This will give the meat time for the juices to re-distribute.
11. Slice thinly against the grain.
12. Put meat back into oven, sliced with juice and slow cook for an hour more. (optional, but it makes it that much yummier!)

The work out.

Note: This is all about form and technique, and the movements are quite subtle. Remember to breathe through them. If done correctly, they are amazingly effective!

As you are mixing your ingredients together, chopping your potato or slicing the brisket, take this opportunity to “TASKERSIZE” Here are some simple core and lower body movements that will really tighten and tone your muscles.

NOTE: There is plenty of idle time while your meat is slow cooking so throw in a few more work out moves while you wait for the timer to BEEP! ( You can pull additional moves by clicking the category, “Down and dirty quick tips” , or scroll down.

Mixing your ingredients. – Works core, tush, quads and back of thighs.

While  standing in front of mixing bowel and your ingredients:

Make sure that you are standing tall, abs are engaged, (tight but where you can breathe)

Make sure your shoulders are down and relaxed to create “Working arms”

Your legs are shoulder width apart. Keep your hips square to your counter.

Get into a squat position.

As you mix your ingredients your body will naturally want to wiggle. (By keeping your hips square to the counter top, and your abs tight, you will isolate the muscles in your core and really feel the burn.)

Maintaining a squat position will work the thighs and tush. The deeper the squat, the more advanced. It’s very subtle but if your form is correct, it is amazingly effective!

Do this for 30 seconds, rest and repeat.

Chopping and cutting your ingredients- Works core, tush, quads and back of thighs.

Try this to strengthen and tone the back part of the thighs, quads, tush  and core while chopping your potato, and slicing your brisket.

Note: It is very much the same as above, but instead of holding the squat, you pulse in your squat, as you cut or chop.

(Be careful, you are holding a knife. If this is too tricky for ya, obviously, don’t hurt yourself by doing it.)

Make sure that you are standing tall, abs are engaged, (tight but where you can breathe) and your legs are shoulder width apart.

Keep your hips square to your counter.

Get into a squat position. Instead of holding the squat this time, pulse up and down keeping your hands level while cutting.

By keeping your hips square to the counter top, and your abs tight, you will isolate the muscles in your core and really feel the burn.

Get in 2 sets of 10 -12 of pulsing slowly and 2 sets of 10 -12 while pulsing double time.

Releve/ Calf raises- Works your core, calves and thighs. You can do this at any point while you are in your kitchen while holding your counter top for support.

Get in 2 sets of 10 -12

Face your counter top

Make sure that you are standing tall, abs are engaged, (tight but where you can breathe)

Make sure your shoulders are down and relaxed as on the counter top. The less you hold the counter, the more of a core work out you will gain, (balancing is great for strengthening your abs.)

Your feet should be hip distance apart.

Keep your hips square to your counter.

Now that you are in correct form, bring your heels off the ground and hold for 1 count.

Do this 10-12 times, for two sets!

Thrown in your own sets of something, you can always mix it up a bit in your own kitchen.

THE KEY TO “TASKERCISING “IS YOUR FORM!

Happy cooking!

P.S. Would love to hear any of your questions ideas, recipes or comments!

It’s your body, your mind, your life, your CHOICE!

For more “TASKERCISING” exercises you can do almost anywhere…Order the cLEANmomma DVD!

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Love pasta, hate the calories? Try this!

I have my opinions about past.. I LOVE IT! I also Battle with it!
Here is a fabulous solution to help cure your carb fix!

Blog by Carrie Chesloff Rossenfeld, “Getting real about weight”.
Check out her web site!

http://gettingrealaboutweight.blogspot.com/

The Pasta Question

If you’ve been reading my blog for awhile, you know how I feel about starchy, refined carbs–limit, limit, limit! They really contain very little nutritional value for the calories consumed, and they can put weight on you faster than almost any other type of food. Yet I don’t believe in completely eliminating any food from your diet (except for trans fats, which I’ve explained before). So how do you incorporate pasta–a delicious starchy, refined carb–into your diet?

First of all, consider the type of pasta you’re eating. Is it made from 100% refined grains, 100% whole grains or some combination of the two? The more whole grains it contains, the great the fiber and nutrient content and the more healthful it is. This leaves room for a little more pasta indulgence. Second, how much pasta are you eating in a serving? A standard pasta serving is 1/2 cup and weighs in at around 200 calories, which is far, far less than what you’d typically serve yourself for an entree and way less than what a restaurant or takeout place would serve you. It’s very easy to consume large amounts of calories from pasta, particularly if it’s the main course of your meal–and also because it’s so yummy, right?

My solution is, on the infrequent occasions you eat 100% refined pasta, make it your side dish or “tasting” item rather than your main course. Sure, you can add veggies to it and a healthful sauce, but you’re still likely to consume more calories than you think and the type of nutrients your body will store rather than burn. Translation: fat storage! If you make pasta your side dish, you’ll be controlling your portion sizes more easily and leaving room for the stuff your body needs and that will help you shed pounds: lean protein, veggies, fruit, etc.

So be judicious about your pasta intake and you can treat yourself now and then so you won’t feel deprived. Pasta is one of life’s great pleasures, so enjoy–in moderation, of course.

Try this:Cut Calories and corners $

Carrie Chesloff Rossenfeld, cLEANmomma fan, shares her two cents.

Check out her web site at http://gettingrealaboutweight.blogspo

If you’re like me, you not only attended several parties over the holidays, but you ate a lot more restaurant meals than usual, too. This impacts not only your budget (ouch!), but also your waistline. My solution? Be more creative with meals at home, and give the restaurants a rest, at least for a little while.

It is certainly possible to eat healthfully in a restaurant, but it takes work: scanning the menu, deciding what sounds appealing and possibly in line with the day’s allotment of calories, fat, etc. And without a doubt, we should be able to splurge once in awhile nutritionally and financially on restaurant meals. But when we start to go overboard, we feel it. Restaurant meals almost always have more calories in them than the ones you cook yourself–definitely the portion sizes are larger than what you’d typically serve yourself. With rare exceptions, chefs are more concerned with how the food tastes and looks than how healthful it is, and you never really know how much butter or oil was used to cook your meal.

So, if you want to reverse an upward trend in weight and/or spending, start eating more meals at home. If you have a family, make it a fun weekend project to cook meals together. Start by researching healthful versions of family favorites (www.cookinglight.com is a good place to start), maybe trying some exciting new cuisines or pulling out an old classic that you haven’t made in years. There’s a wealth of great recipes available online, so you’ll never be at a loss for what to make. A quick trip to the supermarket will ensure you have everything you need. No doubt, you’ll see the scale inch downward and your wallet fatten up before long.

Watch video on how to eat smart during the holidays!

Eating right during holiday season can be a biatch! Nutritionist, Stephanie Lecovin gave me some helpful tips on how to beat the holiday bulge. Here is what she suggests:

Here are a few tips to help people stay on track during the holiday season:
1. Deck the halls with fruits & veggies! Keep containers of cut up fruits and veggies available for munching.
2. Making egg nog? Think twice. We’re talking sugar, sugar, fat and more sugar! You’re much better off having a glass of red wine!
3. Go nuts! Roasted nuts (walnuts, pecans, almonds, pistachios, etc.) mixed with dark chocolate are a healthy, decadent treat.
4. Never bake cookies for Santa on an empty stomach. Also, be realistic…if you want to enjoy one or two of those cookies, sit down and enjoy them! Don’t eat them standing up, distracted, and feeling guilty.
5. Eat a balanced dinner before going to a cocktail party. You’ll be less likely to over-indulge in unhealthy appetizers or desserts and will at least have something in your stomach before drinking. 6. Choose your side dishes wisely. Make lots of colorful veggie dishes (salads, Brussels sprouts, green beans, etc.) and just one starchy side (potatoes, stuffing, sweet potatoes, bread, etc.).

Happy holidays to all! Eat smart!

OMG! I Gained 10 Lbs. Its coming OFF!!!!! Here’s how.Day 2

This was a day of true motivation… I needed to sweat! Of course when and how became the issue.
I had only 2 hours before I picked my son up from preschool and I had a ton of work, 2 errands and 14 emails to respond to. I still made it happen and I am proud to say I have sweaty hands typing this blog, (gross. TMI?)

Here is what I ate.

Breakfast: My Fav cereal, shredded spoonfuls by Barbara. Sprinkled with flax seed 3/4 cup low fat milk. Coffee
Water with lemon and hour later, (totally cut the food urge)

snack: A piece of string cheese and a small Fuji apple

Lunch: over grilled chicken and a side of spinach salad

snack: a few wasa crackers with light cow cheese, (the triangles) yum

Dinner: a bowel of grilled veggies with lots of garlic and seasonings and a small side of whole grain pasta with a TON of sauce. ( That’s the key of eating pasta. have it, but load up with the marinara the tomatoes are great for you)

Desert: A small square of dark chocolate, small tspn, of almond butter, and a swig of low fat milk

My work out was this. I wanted to go for a run, didn’t happen… to much to do. so after dinner and the food was digested I did my “Rag Drag” for 25 minutes as my kids played on the computer and my daughter colored some pictures. Its was easy to do with them in the room, they just like me there and laugh when I bust out with the rags. Oh, I also folded the laundry while I was “draggin”

I also managed to squeeze in 12 push ups at my sink 6 times to day. (that adds up!)

So there ya have it! It’s COMING OFF!!!!!!!
Best Carolyn
ps. Feel free to chime in with any tips you might have and I’ll post them for ya!

DVD now available!

OMG!!! I gained 10 Lbs, and Its coming off. Here’s how! – Day 1

Yes, it’s true. I gained 10 Lbs! I stepped on the scale this morning and just about had a heart attack.
Being sick, overworked, overbooked, over exhausted makes working out an eating right really low on the “to do” list. Old habits became the norm because I just didn’t have time, or I was just too run down.

Well, my cold is gone, I’m somewhat caught up with my life and what do I have to show for it???
10 lbs on my thighs and tush! Not for long. I must say part of my success shall be my determination to squeeze back into my favorite jeans ( from forever 21, hehe) ..

I have decided to blog my weight loss journey for you to follow, and for me  to stick to.
If you would like to follow along with what I am doing be my guest and read what I am eating and what I am doing to GET THIS OFF!!!!

I started today after I stepped off the scale this morning. Here was my day.

Breakfast:  a bowl of shredded spoonfuls multi grain cereal, (BARBARA’s Bakery makes it. YUMMY. 2 tsps of flaxseed, tastes nutty. and 3/4 cup of low fat organic milk, coffee, ( 2 cups)

Snack: a handful of raw almonds

Lunch: 2 bites of my daughter’s grilled cheese, (had to), a salad with grilled left over chicken, water with a ton of lemon juice.

Snack- fuji apple and a few pistachios.

Dinner: almond crusted chicken and some wild rice dish my sister in law made. mostly ate the chicken

Desert:  I want chocolate…pms big time. II shall have a chololate kiss with a small teeny tsp of almond butter and swig of milk. That will cut the craving. Oh… I will also spit out the rest of this gummy worm, (don’t need those calories!)

Work out.
I had the kids for the entire day, ( no school, the day after thanksgiving week end… joy. seriously… what’s up with that???). Needless to say, going for a run was not on the agenda. Instead I did my laundry,dishes, and colored  while  I shoved in 5 sets of 15 through out the chores and coloring a picture of  a spooky hair salon my daughter drew.

I did 5 sets total of each. (start with 2-3 sets if you are not use to this kind of movement)

15- leg lifts to side

15- leg lifts to the back

15- squats

15 grand plies

15 counter top push ups ( arms) did it every time at the sink.

15 ab kick outs ( did those on the floor while I built a choo choo train track with my son)

Don’t for get I did 5 sets of those. Do at least 2 sets to start out and work your way up.

That’s the day folks, Not too exciting but lets see whats up for tomorrow.
Check in for tomorrow’s daily diet and work out!

Solutions to mindless munching, stop it now!

I have to share this story with you…

When I used to put the kids to sleep, my full day of will power and healthy choices would slowly erode and eventually morph into a picture of an out of control woman – lying in bed watching “So You Think You Can Dance”, covered in Oreo crumbs, desperately try to clean up (with orange Cheetos-covered fingers). Next I would bust out my bag of pretzels, cream cheese and baby wipes (I did learn my lesson from my Cheetos-in-bed experience!). As much as I meant to avoid bad food choices, I ate it all anyway. Needless to say, there was no cLEANmomma webcam in my bedroom.

Since popping out Jack, I’ve worked hard at eating well during the day – lots of fruit, spinach, and foods high in protein – desperately trying to cover all four food groups.  Then along came 8:30 p.m. and the four food group triangle we all learned in elementary school slowly transformed into a four group rectangle – sugar, fat, starch, and salt, and it coincidentally looked like a graham cracker covered with peanut butter and jelly. Hey, we all have our weaknesses. With my new orientation to fitness, I did the math on my “harmless” snack and discovered that I might as well be eating a Big Mac… (no joke!)

Something Had to Change

I finally switched to a healthier night time snack and I have to say, it’s sooo fab and really satisfying.

Hear me out before you judge.

I take a jar of baby food (sweet peas are the best)… just kidding.

Clean Momma’s Night Time Cucumber Snack

I mix 2 tablespoons lowfat ranch salad dressing (40 calories) – I happen to like the the all-organic Nancy’s Healthy Kitchen brand -  with 1 tablespoon balsamic vinegar (10 calories) and start dipping a whole (unpeeled) cucumber in it and munch away while I watch my favorite dancers (Gotta love Brandon!).

So here I am these days sitting in bed eating an entire cuke with cream on it and watching male dancers (there is probably something subliminal going on but let’s not go there).

It’s really yummy and combines the crunchiness of the cucumber with the saltiness of the salad dressing.

Yum!

It may not taste like a Big Mac, but unless they start selling self esteem in a Happy Meal, I will stick to my healthy alternative.

C-

Eat smart tricks – Tips From My Nutritional Expert, Stephanie Lecovin

Stephanie Lecovin, my bff since the tender age of three, has joined me as my expert nutritionist to help create the cLean Diet. Steph has been a major influence on my new cLEAN Lifestyle™, and it’s an honor to share her brain with you!

Stephanie Lecovin MS, RD, is a Certified Nutritionist and Registered Dietitian. She combines her knowledge of clinical nutrition with her experience and passion for food and cooking. Stephanie educates her clients on developing healthy eating habits and empowers them with tools and resources for achieving optimal wellness. http://www.nutritionhousecalls.com/aboutme.html

Why learn the cLean Diet™? Because it’s Way of Life, Not a Quick Fad, People!

Here’s the Deal. When I Talk About a cLean Diet™, I’m Not Talking About Washing your Fruit.

Every Spring when I used to think about how I was going to strut around the pool in my bikini, the first word that came to mind was DIET – and what popped into my head was a list of things not to eat.

If that sounds familiar, then wake up people! Let’s be clear – “dieting” is the fastest way to the cookie jar of rebellion!

A cLean Diet is a way of life and a new perspective on eating.

Eat to Live… Don’t Live to Eat!

The first thing I did to change this pattern of thinking was to eat before I got hungry. I’m not talking about shoving a ton of food in my mouth every 5 minutes. What I’m talking about is watching the clock, and if its been over 2 hours, I’ll eat a handful of raw almonds or string cheese. That way I’m set and I don’t have to think about the inevitable cravings that come from dieting.

I also hate drinking water, so I came up with a drink of my very own!

I put a lemon in my large water bottle with a dash of Splenda. Eventually I lessened the amount of sweetener , and now all I need is the lemon. Now I have a chemical-free, natural drink!

I’ll be continually posting eating tips and recipes for you to check out.

And remember… you can still have the cookie or the chocolate, but don’t eat the entire box! Moderation is the key, and if that doesn’t work for ya, try duct tape!

Quick, smart breakfast choices.

Breakfast is an essential part of your diet

Having said that, sometimes coffee with my hazelnut creamer is the only thing I can stomach. However, by 9:30 I need some real fuel to avoid hitting that wall!

Here are Some Quick Breakfast Tips:

• Good old dependable cereal. I eat whole grain shredded wheat cereal, high in fiber and low in sugar. Add a little bit of low fat, organic milk and flax seed (high in fiber and actually tastes yummy).

• A handful of blueberries and a fist full of raw almonds go far!

• Gotta love a fuji apple and string cheese.

If you want to cook:

• Make an egg white (or use one yolk) omelet. I add a ton of veggies and some cheese.

These are all great options that fuel your body, fill you up, and help you avoid the bagel and cream cheese carb and calorie-fest!

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