Fitness: Discover the AVAC® Difference!

Quinoa Salad with Pineapple, Broccoli, and Mint

via WebMD Recipe by The Gluten Free Goddess

quinoa salad

This is an all around great recipe! It’s full of fruits and veggies, and the quinoa will give you the protein you need to make it a complete meal.
  • 1 cup quinoa
  • 2 cups water
  • 1 cup diced pineapple
  • 2 cups broccoli, blanched
  • 2 medium carrots, sliced into matchsticks
  • 4 scallions (green onions), sliced
  • 1/4 cup pineapple juice (for dressing)
  • 1/4 cup rice vinegar (for dressing)
  • 1/4 cup olive oil (for dressing)
  • 2 tablespoons organic low sodium gluten-free tamari (for dressing)
  • 1 inch ginger, grated (for dressing)
  •  a handful of soybean sprouts
  •  a handful of fresh cilantro and mint leaves, rough chopped
  •  sea salt and pepper, to taste
  •  fresh juice from 1-2 limes (for dressing)
  • a dab of agave, to taste (for dressing)
  •  lime slices (garnish)
  •  chopped roasted cashews (garnish)


  1. Cook 1 cup quinoa in 2 cups water. When the quinoa is ready, scoop it into a large bowl and fluff it with a fork. Allow it to cool.
  2. In a large glass measuring cup, whisk together the dressing ingredients. Taste test. If you prefer a dressing that has more fat, add a little more olive oil. Sweeter? Add a touch of agave, to taste. More citrus? Add more lime juice. More of a vinaigrette? Add more rice vinegar. More ginger? You know the drill.
  3. When the quinoa has cooled, pour in the dressing and toss lightly. Add the pineapple, broccoli, carrots, scallions, soybean sprouts, fresh cilantro and mint. Gently combine the ingredients. Taste test for seasoning adjustments. Add some sea salt and pepper, if you desire.
  4. Cover and chill to let the flavors mingle and get happy. Before serving, taste test and adjust seasoning. Add a squeeze of fresh squeezed lime juice and a little extra chopped fresh mint leaves before serving.

1 Comment

Mason Jar Salads

via krystaslifeinfood.com

This is one of the best ideas we’ve seen on Pinterest! Make these salad ahead of time for the week. Just add your dressing to the bottom, layer your ingredients like beans and veggies, and place your lettuce on the top. The key is to keep the dressing and lettuce separate. Here are some simple recipes to start with:

Asian Salad
  • Dressing: sesame vinaigrette
  • Shredded carrots
  • diced cucumbers
  • sprouts
  • red bell pepper, diced
  • mandarin oranges (patted dry)
  • edamame
  • mixed baby greens
  • sesame seeds
Field Berry Salad
  • Dressing: Red wine vinegar
  • shredded carrots
  • red onion, sliced thinly
  • blueberries
  • mandarin oranges
  • sliced almonds, roasted honey flavor
  • blue cheese (add on the very top)
  • arugula
The Salad Bar
  • Dressing: Chunky Blue Cheese or Italian
  • diced cucumber
  • sliced beets
  • sprouts
  • broccoli florets (best if used before day three)
  • kidney beans (dry off well, and best used before day three)
  • marinated artichoke hearts
  • sprinkle of salt and pepper
  • Romaine lettuce, chopped
  • sunflower seeds (bring along instead of putting in your jar, unless eating the next day)
Mason Jar Salad


Portion Control

Portion size is a major factor in weight loss. Most of us don’t keep measuring cups with us while we are out, but there are other ways to stay on track. There is no need to memorize food lists, just use everyday objects to remind you. Here are some basic guidelines on how to measure your food:

Portion Size

How To Make Perfect Hard Boiled Eggs

Via Simply Recipes

To get hard boiled eggs that are easy to peel, make sure they are several days old. Hard boiling farm fresh eggs will usually be difficult to peel. If you need to hard cook fresh eggs, and want them easy to peel, steaming the eggs works well. Here are tips for how to boil eggs so they come out perfectly every time:


1 Put the eggs in a single layer in a saucepan, covered by at least an inch or two of cold water. Starting with cold water and gently bringing the eggs to a boil will help keep them from cracking. Adding a tablespoon of vinegar to the water will help keep the egg whites from running out of any eggs that happen to crack while cooking. Adding a half teaspoon of salt is thought to help both with the preventing of cracking and making the eggs easier to peel. Put the burner on high and bring the eggs to a boil. As soon as the water starts to boil, remove the pan from the heat for a few seconds.

2 Reduce the heat to low, return the pan to the burner. Let simmer for one minute. If you are using an electric stove with a coil element, you can just turn off the heat. There is enough residual heat in the coil to keep the eggs simmering for a minute.)

3 After a minute, remove the pan from the heat, cover, and let sit for 12 minutes. The eggs should be done perfectly at 10 minutes, but sometimes, depending on the shape of the pan, the size of the eggs, the number of eggs compared to the amount of water, and how cooked you like them, it can take a few minutes more.

4 Either remove the eggs with a slotted spoon and place them into a bowl of ice water (this is if you have a lot of eggs) OR strain out the water from the pan, fill the pan with cold water, strain again, fill again, until the eggs cool down a bit. Once cooled, strain the water from the eggs. Store the eggs in a covered container (eggs can release odors) in the refrigerator. They should be eaten within 5 days.

Hip Opening Yoga Poses

Via Shape

Heidi Kristoffer is the resident Yoga and Nutrition expert for Shape Magazine. She has a passion for Yoga and its many benefits. Here are 12 Yoga poses to help open up your hips. She recommends doing any five each day. Take deep breaths and hold the pose for about 30 seconds each.

Hip Opening Yoga Poses