• The body requires a mixture of good quality fuel to ensure your brain and muscles have the energy required to perform.
• Carbohydrates are your body’s key source of fuel.  Healthy carbohydrates consist of whole grains, whole fruits, low fat dairy products and legumes.
• Lean protein helps repair worked muscle following exercise. Consider lean meats, fish and poultry and don’t forget about vegetable sources of protein such as chick peas, beans and other legumes
• Heart healthy fats help keep blood fat levels in check and arteries healthy. Oils, nuts and seeds are all sources of healthy fats known as unsaturated fats and Omega 3’s. 
• A mixture of carbohydrates , protein and fats taken as small meals and/or snacks every 4-6 hours over the day help fuel the body when needed and prevent weight gain and imbalances in blood sugar.

 Pre yoga session

• Energize with good carbs – whole grains, whole fruits
• Combine with heart healthy fats for staying power
• Hydrate with water

 Post yoga session

• More hydration with water
• Replenish muscles fuel with more good carbs
• Add protein for muscle repair and maintenance and heart healthy fats.

Try out the recipe that follows for an energizing breakfast muffin. It is perfect before a morning yoga practice as it is light and will give your body the energy it needs after the night-time fast.

Sunrise Breakfast Muffin

Full of energizing good carbs and heart healthy fats

Preheat oven to 375F/190C

In large bowl whisk together:

1 ¾ cups/425 mL whole wheat flour

¾ cup/175 mL all purpose flour

½ cup/125 mL wheat bran

2 Tbsp/30 mL brown sugar

1 ½ tsp/7mL baking powder

¾ tsp/4 mL salt

½ tsp/2 mL baking soda

¾ tsp/4 mL cinnamon

½ tsp/2 mL ginger

¼ tsp/1 mL nutmeg

¼ tsp/1 mL cloves

In separate bowl whisk together:

2 eggs

1 1/3 cups/325 mL buttermilk*

1/3 cup/75mL liquid honey

1/3 cup/75 mL vegetable oil

* sour milk can be used in place of buttermilk by adding 1 Tbsp/15 mL    lemon juice or vinegar to milk

Measure out:

3/4 cup/175 mL chopped walnuts

¾ cup/175 mL chopped dates

Pour liquid mixture over dry mixture, add walnuts and dates.

Stir just until thoroughly combined.

Scoop into 12 greased or paper-lined muffin cups.

Bake in centre of oven for 22-25 minutes.

 1 muffin has approximately 275 calories, 15 grams fat (1-2 g sat fat), 35 g carb, 4 g fibre, 250 mg sodium

Adapted from Homemakers Feb/Mar 2010

 Kathryn MacDonald RD CDE