This weekend was beautiful in Chicago! Justin and I went on a 26 mile bike ride... a ride worthy of much food consumption (seriously, or else I would have passed out). Here's the thing about those days when you've got some extra wiggle room on your food intake: be careful!
"But Carly, what if I bike 26 miles and burn over a thousand calories like you did?" Why, I'm glad you asked. First of all, you can eat your way through any workout. If I had come back, pounded the St. Patrick's Day Beers, consumed a big meal of Corned Beef Hash and Red Potatoes, and topped it off with a bucket of FroYo... well, my friends, that could quite possibly have been me "eating" through my workout. Regardless of how many calories you burn in any given day, stay smart and don't stuff your face with unhealthy crap!
Second, on top of the possibility of eating through a workout, remember that your body needs to recover post-workout -- especially an intense one. While good carbs and proteins are helpful to your body's recovery, beer and processed foods will leave you dehydrated and sore.
So, as Spring is (very swiftly) moving in and we all start spending a bit more time outside and active, I'm working on a number of recipes for healthy foods that will supplement your intake of fiber, protein, and good carbs.
I recently made these Whole Wheat Waffles with ground flax meal, which is a good source of fiber and lignans. Here's a delicious recipe for a hearty breakfast (perhaps before a long bike ride?!), a late brunch, or breakfast-for-dinner! Why Fiber? Fiber rocks! High-fiber foods decrease appetite, lower blood sugar, reduce chances of cardiovascular diseases, and speeds up your metabolism by helping your body process foods more quickly. Why Lignans? Lignans are antioxidants known to fight against unwanted cell growth. Recent studies are showing they also help fortify your body against breast and colon cancer (and prostate cancer, too!).
Nutritional information compiled using CalorieCount
- 1 1/2 cup whole wheat flour
- 1/2 cup sugar (or Stevia for lower calories)
- 2 tsp baking powder
- 2 tablespoons ground flax seed
- 1 large egg
- 1 tablespoon vanilla extract
- 1/2 tablespoon canola oil
- 1 1/2 cup skim milk
- Mix dry ingredients (first three ingredients: flour, sugar, baking powder, )
- Add egg, vanilla extract, canola oil, and milk
- Stir until smooth (it's okay to have a few pockets, but try to get it mostly smooth). Add milk to thin, if necessary.
- Prepare as desired. (Should make 6-10 waffles or pancakes, depending on size)