Smart Drinking, Savory Beef Stew, Frog Push

Tip of the Day: Smart Drinking

I've said it in the past; that you should kick your soda addiction. Quit drinking that sugar filled juice drink and that giant mug of creamer with a little coffee in it. For some it's easier said than done! Just think, it's adding up to 450 calories of consumption to your day. Start your own water schedule to get you through the day. It'll help you not crave those sugary beverages. Drink a glass of water when you wake up in the morning, one midmorning, one before you eat lunch, one afternoon, one before dinner, and one at night between 8-9 pm. If you do start to crave any of your past addictions, swap it with coffee w/ skim milk, iced tea (unsweetened), or flavored seltzer water. Of course, make sure the drink you're swapping doesn't contain high amounts of sugar, artificial sweetener, or high fructose corn syrup. You'll kick that old habit in no time.

Healthy Recipe: Savory Beef Stew

• 2 1/2 teaspoons canola oil, divided
• 8 ounces bottom-round beef, trimmed, cut into 3/4-inch cubes
• 1 large shallot, halved and thinly sliced
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rubbed sage
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 teaspoons all-purpose flour
• 1 cup reduced-sodium beef broth
• 2 1/2 cups cubed peeled butternut squash
• 1/3 cup dried cherries

1. Preheat oven to 350°F.
2. Heat 1 1/2 teaspoons oil in a large ovenproof saucepan over medium heat. Add beef and cook until browned on all sides, 6 to 8 minutes. Transfer to a plate.
3. Reduce heat to medium-low, add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring often, for 1 minute. Stir in thyme, sage, salt and pepper; cook for 30 seconds. Return the beef to the pan and sprinkle with flour. Cook, stirring often, until the flour browns, about 3 minutes. Pour in broth; scrape up any browned bits from the bottom of the pan. Continue cooking until the liquid bubbles and thickens slightly, about 2 minutes. Stir in squash.
4. Cover the pan and transfer to the oven. Bake for 1 hour. Stir in cherries, cover and continue baking until the meat is tender when pierced with a fork, about 30 minutes more. Makes 2 servings, about 1 1/2 cups each.

405 calories a serving! (This makes 4)
Exercise: Frog Push

Exercising with bands is so awesome, because you get great affects on your muscles, and it's so easy to adjust the weight. Just grab closer to the middle of the band for a heavier weight!

Lie faceup, bend your hips and knees 90 degrees, and loop the band around your feet, crossing the band to create an X. Hold an end in each hand just above your shoulders or hips. From this position, brace your core and slowly extend your legs into the air straight in front of you. Pause, then return to start. That's one rep. Do 10 to 12.