Don’t Eat Too Much During The Holidays

Dec 30

“It’s the holiday season so I feel like I should treat myself and eat whatever I want for the rest of the year.”  Does this sound like something you may have said recently?  I never had the intentions on just eating everything in sight for the rest of the holiday season, but I have been eating a little more than I should lately.

Today I was treated to breakfast at a very popular restaurant chain that specializes in southern food.  I couldn’t wait to go because I had been eating clean for a while and I figured it would be fun.  I already had in mind what I wanted to eat.  I knew I wanted some pancakes, sausage and eggs.  I really didn’t care how it was cooked or the portion size.  I was really hungry and I just wanted to eat.  I also knew I was going to order orange juice and coffee to drink, just a little something to wash it all down.

Once we arrived at the restaurant, I told the waitress I didn’t need a menu and I ordered exactly what I had in mind.  When the food came out, it looked wonderful.  The portion size was humongous, like I expected and there was enough syrup on the table for 10 people.  That little voice in my head told me that that was too much food, but I really didn’t care.  It’s the holiday season and I’m going to enjoy myself.

So I ate and I ate and I ate, until the plate was completely clean.  I really didn’t even think about what I was doing while I was eating.  All I knew is that the food was good.  However, when I got up from the table; the room started spinning a little bit. I felt horrible.  I don’t normally eat like this and my body was letting me know it.

Today I learned a valuable lesson about pigging out for the holidays.  Enjoying food during the holidays should still be done in moderation because it can be detrimental to your health.  I guess it’s kind of like having someone run 10 miles that never runs.  The body is not going to respond very well when it is introduced to something drastic, whether good or bad.

So enjoy the holidays and don’t eat too much.

Written by: Gminski Stubbs

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3 Ways To Get Rid Of Soreness

Dec 09

I had a really good workout yesterday but I woke up this morning sore as heck.  How many of you have ever had this problem?  Being sore is something that comes along with a good workout.  There is nothing wrong with being a little sore; it’s just your body’s way of letting you know that you pushed it.  The problem with soreness is that is causes some people to stop working out.  So here are 3 ways that I deal with soreness.

  1. Drink plenty of fluids

I try to stay hydrated at all times.  Since I work out about 4 or 5 days a week, my body is always being pushed.  So the last thing I want is to get dehydrated.  Dehydration will cause your muscles to become even sorer and even cramp up.

2.   Protein intake

Whenever we lift weights, we tear the muscle fibers and they grow back bigger and stronger.  The problem is; when the muscle is torn down, it’s really sore.  Well that’s where protein comes into play.  By taking in the appropriate amount of protein (about 0.8g per kilogram of body weight) we repair the torn muscle and reduce the amount of soreness.

3  .Active recovery

What many people do once they experience soreness is rest too long.  Don’t get me wrong, rest is very important after a hard workout, but you don’t want to rest too long.  For example, if I do a really hard chest workout today, I’m probably going to have some soreness for a while.  So instead of not doing any chest workouts for 5 or 6 days, I’ll incorporate some pushups maybe 2 days after my chest workout.  This way I’m slowly engaging these muscles with a less intense exercise and working the soreness out.

Don’t let a little soreness stop you from reaching your health and fitness goals.  Follow these 3 simple steps and watch the soreness leave your body.

Written by:  Gminski Stubbs

Follow me on Twitter!/GeeStubbs

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Beef Stroganoff

Nov 07

Beef stroganoff

Dietitian’s tip: Instead of egg noodles, serve this beef stroganoff over rice pilaf — a Middle Eastern dish with sautéed rice or other grains, seasonings and various vegetables.

Serves 4


1/2 cup chopped onion
1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
4 cups uncooked yolkless egg noodles
1/2 can fat-free cream of mushroom soup (undiluted)
1/2 cup of water
1 tablespoon all-purpose (plain) flour
1/2 teaspoon paprika
1/2 cup fat-free sour cream


In a nonstick frying pan, saute the onions over medium heat until they’re translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.

Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.

To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

Nutritional Analysis

(per serving)

Calories 302 Cholesterol 83 mg
Protein 24 g Sodium 307 mg
Carbohydrate 38 g Fiber 2 g
Total fat 6 g Potassium 341 mg
Saturated fat 2 g Calcium 65 mg
Monounsaturated fat 2 g

By Mayo Clinic Staff


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