By Ariane Lavigne, Nutritionist & Olympian, Lolë ambassador
The event everyone has been waiting for is fast approaching! You have no doubt started to think about your white attire, but have you also thought about what to eat before the session? Since it will be an evening event starting at 7:30 PM (dinner time for many yogis!), you must plan for an earlier light dinner or an energy snack after work. Why? To get the most out of the experience, without your stomach gurgling and spoiling the session!
Here are a few suggestions, tested by yoga teachers and Lolë ambassadors, of which I fully approve as a nutritionist, and which deserve to be shared to provide inspiration for this upcoming extraordinary evening!
Examples of a meal to have 2 hours before the session:
Around 5 PM, you could have a light meal that has been prepared in advance, or head to a restaurant that features “healthy” options: shrimp or vegetarian spring rolls, couscous or quinoa salad with vegetables and feta, small Pho soup, small roll or salad with chicken, tofu or tempeh.
Examples of a snack to have 1 hour before the session:
- Fruit-based smoothies;
- Fresh or dried fruits with a few nuts: “Before a class, I like to eat a few almonds and dates, or have a drinkable yogurt with a tablespoon of Chia grains mixed within.”– Geneviève Guérard
Meals to avoid?
Meals rich in fat and foods harder to digest, such as: pizza with sausages or pepperoni, salami or beef sandwich, pasta with creamy sauce or pesto, curry with coco milk, fried foods, meals with a lot of garlic and spices.
Trishia Belafi, Lolë ambassador
Her favourite green smoothie recipe!
- 3 cups leafy greens (my favourites: Kale, Swiss chard, arugula, spinach, Bok Choy, parsley)
- ½ a cup or more frozen fruits(My favourites: Mango, pineapple, peaches, papaya, kiwi)
- 1 ripe banana
- Juice from 1 lemon
- 2 TBSP hemp seeds
- 1 TBSP ground flax
- 1 TSP ground turmeric
- 1 cup or more coconut water or filtered water (adjust based on consistency!)
- 1 handful fresh mint leaves (optional)
“I love kombucha, especially the ginger-flavoured one!”
What is kombucha? It is a tea that has fermented in sugars from bacterial and yeast cultures. This drink is lightly sweetened and contains approximately 12 g carbohydrates per 350 ml, which is four times less than a juice or a pop, twice less than a sports drink, and twice less than an energy drink, which makes it appealing for practising low intensity sports, such as yoga. Taste-wise, we appreciate its light and refreshing effervescence that comes from its natural flavours based on herbs, root, fruits or flowers. In addition, this drink contains antioxidants from tea and B vitamins, produced by microorganisms that feed on sugar during the fermenting process.
“When I need more energy, I like Chia Fresca (recipe discovered in Mexico).”
Why this drink? For its refreshing feel that originates from the lemon and mint! As for the maple syrup, it contains simple carbohydrates that easily transform into glucose and act as a fuel during exercise, on top of containing beneficial vitamins and minerals, such as manganese, riboflavin, zinc and potassium. With this recipe, we get a lightly sweetened drink (3% carbohydrates, which is twice less sweet than an energy drink, and four times less sweet than a juice or pop), which is perfectly suited for yoga.
Furthermore, Chia grains are naturally rich in fibres and “good fats”, such as precious Omega-3 (ALA). The drink contains a small amount of proteins (approximately 2 g/15 ml), and it is a good source of vitamin B9, calcium and antioxidants.
Fresh water as needed! If you prefer flavoured or lightly and naturally sweetened water, here are a few suggestions:
Here are a few
- Raspberry and basil;
- Lemon and ginger;
- Mint and strawberries;
- Basil and lime;
Naturally active and native of Mt-Tremblant, Ariane has always been passionate about sports and the outdoors. She has competed in alpine skiing until the age of 17, after which she turned toward a new challenge: alpine snowboarding. While pursuing studies at the university level, she has earned a place in the Canadian Snowboard Team and has participated in the World Cup (2009 to 2015) and the 2014 Olympic Games in Sochi.
With a Bachelor’s degree in nutrition from the Université de Montréal (2007) and a diploma in sports nutrition from the International Olympic Committee (2013), she is now fully focused on her career. For the past several years, she has been working with Vivaï, a team of dynamic nutritionists specialized in the sports field throughout the Greater Montréal and Laurentian regions.