Fitness: Discover the AVAC® Difference!

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Healthy Stir-Fry Tips

via FitSugar ‘5 Tips To Keep Stir-Fry Night Healthy’ by Leta Shy

healthy stir fry

  1. Don’t go overboard with oil: Even a vegetable stir-fry can rack up calories if you keep pouring in the oil. Make sure you use a discerning eye when adding oil, and pour conservatively. If you feel like your stir-fry is getting too dry, add a few drops of water and cover for a minute or so to steam veggies and keep them from soaking up too much oil.
  2. Choose your sauce wisely: You may think that store-bought sauces are more convenient, but you can actually make a quick homemade sauce with condiments you may already have in your pantry — one that will have less sugar and preservatives than that shelf bottle.
  3. Load up on veggies: Even if you’re adding meat, make vegetables the stars of your stir-fry. The variety of flavors and textures from different types of vegetables will keep your taste buds happy while keeping calorie counts low.
  4. Serve atop these: You may think that nothing could be better than a bed of white rice to go with your stir-fry, but the blood-sugar spike may not be worth it. Opt for brown rice or soba noodles for a fiber-full, healthier side or use low-calorie shirataki noodles instead.
  5. Drink tea: Asian stir-fry and tea often go hand in hand, so use this opportunity to brew a pot of fat-burning, antioxidant-boosting green tea. Not only will sipping clean-flavored green tea help clear your palate and slow you down while you eat, but the metabolism-boosting properties of green tea are an added bonus.

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Relax. . . Stretch Out

By Stac Miller, AVAC Writer & Editor

Do you stretch properly? Do you stretch correctly? Wondering how to stretch before your workout?

Not a human rubber band? No worries, stretching isn’t all about flexibility. The elasticity of our muscles help balance any compressed movements we make. Stretching actually helps strengthen our muscles, creating a better range of motion for them and in turn a wider range of motion for our muscle contractions to take place in. Although there are four main types of stretching (ballistic, PNF, dynamic, and static) it’s easiest to break stretching down into two simple groups, active stretching, and passive stretching.
If you want to begin stretching effectively and efficiently make sure to do a quick 5-minute warm-up before stretching those limbs. If you stretch cold you could possibly aggravate or pull your muscles.

Active stretching is when you’re stretching through repetitive movement, such as standing facing a wall and swinging a leg side to side to open up your hip flexors. This type of stretching is great to warm up the body if you opt out of a 5-minute warm-up. There are many active stretches that are great for the body, circling the arms, swinging the legs, twisting the torso; and each of these should be performed for a minimum of 30 seconds.

Passive stretching is when you’re holding a stretch for anywhere from 30 seconds to one minute. Holding a stretch longer than about a minute and a half could hyper-extend your muscles, doing more long-term harm than good. Stretching over to touch your toes, standing in lunge position without having your bent knee cross past your toes, sitting and reaching forward, or a simple butterfly stretch for your groins are all helpful.

Junior Zumba Dancer At IHRSA

A group of us from AVAC go to the IHRSA convention every year to keep up on the latest and greatest in the fitness industry. This year IHRSA’s Annual International Convention & Trade Show was held at the Mandalay Bay in Las Vegas. One of the highlights from the trade show was seeing this Zumba star in the making. Look how cute she is!

What A Nutty Day

via Health

Today is Pecan Day and all about celebrating this sweet nut! Pecans may get a bad rap because they tend to be the star of  more indulgent dessert recipes (think butter pecan ice cream and pecan pie), but eaten alone as a snack or sprinkled into a meal, they deliver health benefits.

Pecans (and other nuts) are relatively high in calories, but they contain protein, healthy fats, and compounds that seem to help lower LDL, or “bad” cholesterol. Pecans may also offer added benefits for men’s health too.

So go ahead, toss them in a mixed greens salad, treat yourself to a slimmed-down version of sticky buns when you’re craving a treat or try one of our favorite recipes below, ginger-pecan muffins!

pecan quinoa muffins

Quinoa Ginger Pecan Muffins
Calories: 118


1 cup water
1/2 cup uncooked quinoa
2 cups reduced-fat Bisquick
1/3 cup chopped pecans, toasted
1/3 cup sugar
1 teaspoon ground ginger
1/4 teaspoon salt
2/3 cup fat-free milk
1/4 cup molasses
1 large egg, lightly beaten
1/2 cup chopped dried apricots
Cooking spray


1. Preheat oven to 400°.
2. Rinse quinoa (to remove any bitterness). Combine 1 cup water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork, and set aside.
3. Combine Bisquick and next 4 ingredients (through salt) in a bowl; make a well in center of mixture. Combine milk, molasses, and egg in a separate bowl, stirring well. Add milk mixture, quinoa, and apricots to dry ingredients; stir just until moist.
4. Spoon batter into two 12-cup muffin pans coated with cooking spray (leave two cups empty in each pan), filling cups half full. Bake at 400° for 12 minutes. Remove from pans immediately; cool.

Under 150 Calories Post Workout Snacks

via FitSugar

workout snacks

Just as important as it is to fuel up before you exercise, don’t forget to eat a little something once your workout is complete. (Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy.) Don’t go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks, all under 150 calories:

  1. 4 oz. lowfat cottage cheese (81 calories) mixed with half a cup of diced fresh pineapple (41 calories): 122 calories
  2. One extra small apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories
  3. 15 baby carrots (53 calories) with two tablespoons of hummus (70 calories): 123 calories
  4. One Horizon organic mozzarella cheese stick (80 calories) and 15 grapes (51 calories): 131 calories
  5. 6 oz. container of Peach Chobani Greek yogurt: 140 calories