Ask A South Florida Expert: Best Workout Recipes

Between the gym and the beach, South Florida is a land that offers a variety of workout options for the exercise buff. The problem is that their diet maybe hindering all their hard work. Nutritionist Sunny LaValle of Sunshine Wellness says, “the most important meal for anyone that exercises is [the] post-workout [meal] and that’s because you want to replace your glycogen stores. You want to do that within one hour after you exercise. It’s the most important time for your muscles to soak up all the nutrients most effectively.” So here are a few recipes from Mrs. LaValle to help you get the most out of your workout.

Sunny LaValle

Sunshine Wellness, Inc.
17251 N.E. 19th Ave.
North Miami Beach, FL 33162
(305) 948-2332
www.sunshinewellnessinc.com

Sunny LaValle is a graduate of Florida International University, a registered dietician and has her master’s degree in nutrition. She began her career in 2001 at Memorial Regional Hospital working with children and adults in the intensive care unit. She would later move on to Jackson Memorial Hospital and remain there briefly before opening her own nutritional practice in 2004. Sunshine Wellness, Inc. focuses on disease prevention and weight loss techniques and each of her diets is tailored to her clients’ specific needs. The following recipes are designed to help the workout buff by offering a combination of proteins and complex carbohydrates, which serve to replenish the nutrients lost during working out and sustain energy.

Black Bean and Mango Salad

Ingredients:

• 1 15.8-oz can of black beans, drained and rinsed
• 2 cups mango, diced
• 1 cup sweet red bell pepper, diced
• 6 green onions, thinly sliced
• 1/4 cup cilantro leaves, chopped
• 1/4 cup fresh lime juice
• 1 tbsp olive oil
• 1 seeded jalapeño pepper, minced or hot sauce to taste

Directions:

1. Combine all ingredients in a bowl.
2. Cover and toss together.
3. Serve.

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Post-Workout Smoothie

Ingredients:

• 1 small banana
• 3/4 cup Greek yogurt
• 1/2 cup vanilla unsweetened almond milk
• 1/4 tsp cinnamon
• 1/4 cup chia seeds (black or white)

Directions:

1. Combine all ingredients in a blender.
2. Blend at high speed until well mixed.
3. Serve.

Sweet Potato Tuna Melt

Ingredients:

• 1 halved sweet potato
• 3/4 flaked tuna, drained
• 1/2 cup low-fat mayo
• 1/4 cup chopped celery
• 1/4 cup chopped onion
• 1/2 cup shredded part-skim mozzarella cheese

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Place potato face down and cook for 30 minutes.
3. Combine tuna, mayo, celery and onions together in separate bowl.
4. When done, allow potato to cool and then top with tuna salad.
5. Sprinkle with cheese.
6. Place in broiler for 1-2 minutes or until golden brown.
7. Serve.

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Niema Hulin was born in Newark, NJ but raised in Lexington, South Carolina for the bulk of her formative years. In 2002, she moved to Miami after graduating from the University of Florida. Since then, Niema has worked in film, television and commercials as a Production Assistant and Production Coordinator. Some of her films have included Bad Boys II and I Am Number IV. Her work can be found at Examiner.com.