Fitness: Discover the AVAC® Difference!

Banana Pops

via Paint Cut Paste


This is such a great idea for a super quick and healthy dessert option!

Slice a banana into about 5 pieces. Dip just the flat end  of each piece into a little chocolate syrup and then some sprinkles. Put them onto a plate covered in plastic wrap and freeze them. Take them out of the freezer about 10 minutes before you are ready to serve.

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Amazing Benefits Of Blackberries

via Style Craze by Jayshree


Everyone loves blackberries for their delicious taste, but they also have many medicinal benefits. Their leaves contain health benefits too. So, next time you find a blackberry tree, do pick a handful of leaves as well. Blackberry is high in vitamins B, vitamin C and a variety of minerals, especially potassium, iron and calcium. They contain a lot of water. It is the only berry to contain ellagic acid.

Let us quickly see the most well known benefits of this wonderful gift of nature:

1. Mouth: Chewing leaves of blackberry is an ancient practice to get rid of bleeding gums.

2. Menstrual: Blackberry leaf also gives relief from excessive bleeding. Also blackberry fruit is used to regulate menses and considered a uterine tonic.

3. Acne: Blackberries have antioxidants which clear acne. Since blackberries are source of ellagic acid, it also protects from UV rays. Vitamin C in it helps to lessen the appearance of wrinkles.

4. Diabetes: Blackberries are high in potassium, that helps reduce insulin. Consume blackberries daily with one teaspoon of honey to control diabetes. Continue this for a week for good results.
Leaves are also consumed for anti-diabetic properties.

5. Healthy Bones: Calcium in blackberry helps to strengthen bones.

6. Eczema: Eczema can be treated with strong tea of the leaves. (Apply externally)

7. Red Blood Cells: Blackberries contain minerals like potassium, manganese, copper, and magnesium. These help in production of white and red blood cells.

8. Cancer: Blackberries have ellagic acid. Scientific research has found that ellagic acid can help in the prevention of certain cancer cells.

Spinach Pesto

via Yum Sugar

spinach pesto

Everyone’s enjoyed a pesto made with basil, but there’s no reason to limit your knowledge of the condiment: you actually can make it with a variety of greens like spinach, arugula, and mint or other herbs such as cilantro or parsley. Works great on pasta, pizza, and as a spread for sandwiches.

Spinach Pesto


  • 2 1/2 cups lightly packed baby spinach leaves
  • 1/3 cup pine nuts, toasted
  • 3 tablespoons fresh lemon juice
  • 2 teaspoons grated lemon peel
  • 1/4 cup olive oil
  • Salt and freshly ground black pepper
  • 1/4 cup freshly grated Parmesan


Experiment with different varieties of nuts like walnut, pistachio, etc and even seeds like sunflower seeds are a great substitute.

  1. In a food processor, combine the spinach, pine nuts, lemon juice, and lemon peel. Lightly pulse until well mixed.
  2. With the machine running on low, slowly add the olive oil until the mixture is creamy.
  3. Gently stir the Parmesan into the mixture, and season with salt and pepper. Mix well.

Makes about 2 cups.

“Cheat” Meals Are Necessary

Cheat meals help you stick to your diet! People often fail to reach their fitness goals because they stop eating everything they love all at once. Feeling deprived leads to cravings, which can get you irritated and frustrated. Allowing yourself set times to have a meal you want will keep you motivated in the long run.

cheat meals

Photo: Gym and Motivation

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Roasted Green Beans with Mushrooms, Balsamic, & Parmesan

via Kalyn’s Kitchen

green beans mushrooms

8 oz. mushrooms, sliced in 1/2 inch slices (I used brown crimini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese


Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends ends aligned, then trim. Repeat with other end.) Cut mushrooms into slices 1/2 inch thick.Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.