"Mothers and Runners" surge from the idea of three friends and their passion for sport, mainly for running and healthy living.
This is a blog configured through the kms we have been doing together this season with the aim of preparing events such as Las Murallas de Pamplona, Behobia-San Sebastian, Le Sainte Lyon ... etc..
We know that there are many blogs with this theme, but we have a perspective that will differentiate us from the rest because now we live the sport combining it with work and family life, since the 3 us are still active in our respective professions(nurse, nursery teacher and dietician and English teacher) after our recent motherhood. The latter, in addition to taking time to train, left physical sequelae in 2 of us, which at first was a major impediment to return to running as quickly as we would have liked, made us look for alternatives in other sports and return with more desire, and thus now have the experience and opportunity to tell and encourage other women with similar experiences. We want to make community!
Our first entry will deal with a topic that we consider very important for general and sports performance: "Simple and healthy breakfasts".
We should start by saying that the goal of good nutrition should be to improve our health and to be able to maintain it in the long term. It must be a "clean" diet, with natural, healthy and nutritious food, of quality because if not, all that extra we have ingested will become fat instead of muscle mass.
Nowadays the rush of our working life deprives us of having a proper breakfast to face the working day in an optimal way. The ideal would be to dedicate more than 15 minutes to this meal but we all know that at that time of the day it is complicated to have this time, that is why we want to give ideas of healthy and delicious breakfasts and whose main advantage is that they can be left ready the night before, for nothing more than to heat and serve.
They are breakfasts that include a portion of slow absorption complex carbohydrates, a portion of protein(necessary to keep us satisfied for more hours and protect our muscle mass), another portion of healthy fats. In addition, a piece of fruit that you can take or leave for mid-morning or snack.
These portions will be variable according to our goal, that is, to lose weight or lose fat.
5 recipes for simple and healthy breakfasts
Porridge with grated coconut and chia seeds
- Ingredients: Oatmeal, chia seeds, grated coconut, dark chocolate, and to taste: raisins, chopped almonds, fruit, etc ....
Soak 3 tablespoons of oatmeal (water or milk) the night before. Add the chia seeds to swell. The next morning, heat3 minutes in the micro, add the grated coconut and an ounce of dark chocolate. In this last step, is where we can add seeds, raisins, chopped almonds, fruit, etc, according to our tastes.
Homemade muesli
- Ingredients: 3 glasses of oat flakes, a large ripe banana, 1 glass of chopped nuts, a handful of raisins, 1 tablespoon of cinnamon, two tablespoons of honey and a tablespoon of coconut oil.
Mash the banana in a bowl and microwave for 15-20 seconds to make a homogeneous dough. Mix the rest of the ingredients, dry on one side and wet on the other.
Now put everything together in a bowl and spread it on parchment paper and bake it in the oven for 20-30 minutes at 180 degrees.
Remove from the oven, let it cool and it is ready to eat or store.
Oatmeal pancakes with chocolate chips or with fruit
- Ingredients: 4 egg whites, 1 egg, 40 grams of oat or almond flour, a splash of vegetable milk and a few drops of Stevia.
Mix the ingredients in a bowl, heat the non-stick frying pan with a little coconut oil. Pour a little of the mixture and brown on one side until it starts to bubble, turn over. The pancakes can be made and kept3 days in the refrigerator if they are not consumed directly.
Fitcocho with almond flour and 0% fat whipped cream cheese
- Ingredients: 5 egg whites, 40 grams of oat or almond flour, two tablespoons of 0% fat whipped cream cheese, a teaspoon of yeast and a few drops of Stevia.
Mix the ingredients in a shaker and put the mixture in a silicone bowl. Heat the oven to 180 degrees and bake the mixture for 25 minutes.
Fig, coconut and banana cookies
- Ingredients: One large banana, 6 figs and 70 grams of coconut.
Crush the banana and the figs. Incorporate the coconut. Mix well. Make small mounds and bake in the oven for 15 minutes at 180 degrees.
