Superseed flapjack

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This is an extremely tasty flapjack and has 48g carbs per slice so is awesome to take on a long cycle ride or for anytime you need a carb hit. Each slice also contains 15g protein, 26g fat and just 295 calories. This recipe is based on one from Cycling Weekly magazine.

Ingredients

100g coconut oil
80g honey
200g rolled oats
150g finely chopped dates
50g crushed almonds
20g flax seed
20g pumpkin seeds
20g sunflower seeds
20g raisins

Method

Melt the honey and coconut oil together in a large saucepan
Remove from heat and stir in the remaining ingredients. Mix well
Pour mixture into 20cm square lined loose bottomed tin and press down until firm
Pop into a pre-heated oven and bake at 160ºC for 25 minutes
Remove from oven, leave to cool in tin then cut into 9 pieces

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parkrun volunteer – give it a try!

When I took part in my first parkrun back in January 2016 I vowed to volunteer after every 10th run. This Saturday was my 21st run and true to my word I was volunteering for the second time. This time I was Last Runner Marshal or Tailrunner – which meant I got to volunteer and run – the best of both worlds!!
At parkrun, there is always a marshal who runs at the back behind (or with) the very last participant. Whether they are walking or running, the tail runner always comes at the back. It is quite satisfying to help someone run ‘a little bit further’ (if they want to) and encouraging them while at the same time not being pushy. I also enjoyed the fact that I wasn’t pushing myself really hard, and running at a leisurely pace – usually I am trying to get somewhere near my PB. 

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There is always great support at parkrun from the volunteers and and it is great to give something back by becoming a volunteer yourself. If you have ever considered it, I urge you to have a go – you will be welcomed with open arms.

See also – parkrun – it’s free and it’s fun