Fitness: Discover the AVAC® Difference!

Better Than Ice Cream? Frozen Grapes!

via Afy Jones – AVAC

frozen grapes

Cutting sugar out of  your diet is one of the best ways to increase your energy level and lose weight. Most of us have a sweet tooth and need something to give us that sweet ‘fix’. After searching online for healthy treats I came across a recipe for frozen grapes. Whether you’re a fan of grapes or not, you have to try it, they’re amazing! The frosty inside gives you that ice cream fix without all the sugar and calories.

All you do is wash the grapes and let them air dry. Next, pull them off the stems and place them in a plastic bag (most recipes call for spreading them out on a cookie sheet but this works just fine and is easier). Leave them in the freezer for a few hours and that’s it, they’re ready to eat!

You can even freeze green grapes and add them to your white wine to keep it chilled, and it’s pretty 🙂


Best Foods For Energy

via Live Strong – Ashley Schwader

energy foods

Life can be busy and fast-paced so often we are left looking for a high-energy food source. All of these food choices are healthy and will provide energy because according to the Mayo Clinic they contain an excellent source of vitamins, minerals, fiber and antioxidants, while being low in calories. Try these energy boosters on the run, in a recipe, for a snack, or in a meal.


Almonds, like many nuts, are one of the best plant sources of protein. Protein will help regulate your blood sugar and keep your energy level stable throughout the day. Almonds are also good for your heart because they contain monounsaturated fat which may help lower blood cholesterol levels. In addition to protein, almonds contain fiber, riboflavin, magnesium, iron and calcium. The USDA states that almonds have more calcium than any other nut—75 milligrams (mg) in one serving (about 23 almonds). One serving of almonds also provides half of your body’s Recommended Dietary Allowance of vitamin E.


Fiber will help satisfy your appetite and give you a quick energy supply by making you feel full. Apples contain pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Antioxidants, like vitamin C, will help protect your body’s cells from damage and fresh apples are an excellent source of vitamin C. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.


Blueberries have been shown to improve short-term memory and promote healthy aging. Blueberries are also a low-calorie source of fiber and vitamin C. According to the USDA, just 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.


Broccoli is another great source of the antioxidants vitamins A and C to protect your cells from damage. It is also a good source of calcium, potassium, folate and fiber. All of these will leave you with energy and a strong immune system.

Red Beans

Small and dark red beans are low in fat, high in protein and fiber which will leave you feeling full and energized. A good source of iron, magnesium, phosphorus, potassium, copper and thiamin red beans also contain phytonutrients.


Salmon is low in saturated fat and cholesterol and is a good source of protein. Most importantly though salmon is an excellent source of omega-3 fatty acids. Omega-3s are a type of fat that makes your blood less likely to form clots and may also protect against irregular heartbeats, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.


The plant compounds in spinach may boost your immune system and help keep your hair and skin healthy. Spinach is also high in vitamins A and C and folate. According to the Mayo Clinic it’s a good source of riboflavin, vitamin B-6, calcium, iron and magnesium.

Sweet Potatos

With only 54 calories in one small sweet potato, this delicious food is fat-free and low in calories. In addition, the deep orange-yellow color of sweet potatoes means that they’re high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium.

Whole Wheat

The center of a grain of wheat is the wheat germ. The germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein and fiber. Be sure to read the label and look for whole grain and whole wheat as the first ingredient. Try to add in moderate amounts of whole grain products to stabilize your blood sugar, provide you with fiber, and give you long-lasting energy.


Raspberries are one of the most high-fiber fruits. This is important because fiber moves quickly and relatively easily through your digestive tract and helps it function properly. Just one cup of raspberries provides 8 grams of total fiber and only 64 calories.

Heidi Klum’s Abs Workout

via Fitness Magazine

heidi klum

Want to know what celebrity workout Heidi Klum uses? This abs workout, designed by her personal trainer, will tone your stomach in no time.

She’s a supermodel for a reason: three kids later, Heidi Klum still looks sexy as ever modeling for Victoria’s Secret. Two months after having her second child, Klum confidently walked the runway in a Victoria’s Secret fashion show. How did she do it?

In addition to a diet of lean protein, Heidi Klum worked out for 90 minutes every day to get her pre-baby body back.

Since you’re not on deadline to strut your stuff in lingerie, your workout doesn’t have to be as extreme. Heidi Klum’s trainer David Kirsch gave us the workout to lose the baby weightand be a hot mama like Heidi Klum.

Get Slim All Over A combo of cardio and strength training quickens weight loss. Do 30 minutes of cardio three times a week and light weights twice a week.

Get Six-Pack Abs

  • Lie faceup holding a stability ball with your arms extended over your head.
  • Raise arms and legs to meet over your abs and place the ball between your ankles.
  • Repeat movement, taking the ball into your hands.
  • Do 3 sets of 10, 3 times a week.

Work Your Glutes with Sumo Sidekicks

  • With feet wider than shoulder-width apart, bend knees past 90 degrees.
  • Stand and kick right leg to side at hip height.
  • Repeat on left.
  • Do 20 reps 3 times a week.

image: ofeminin

Quinoa Fruit Salad

via MMM Guide

quinoa salad


  • 1 cup red quinoa
  • 1 large lime, juiced
  • 3 TBL honey
  • 2 TBL finely chopped fresh mint
  • 1 1/2 cups blackberries, halved
  • 1 1/2 cups strawberries, sliced
  • 1 1/2 cups kiwi, chopped
  • 2 cups water
  • pinch of salt

To Make

  • Rinse quinoa under cold water using a strainer
  • add quinoa, water and salt to a medium saucepan and bring to a boil over medium heat
  • boil for 5 minutes then turn heat to low and let simmer for 15 minutes or until water is absorbed
  • remove from heat, fluff with a fork and let cool
  • in a medium bowl whisk lime juice, honey and mint and set aside
  • in a large bowl combine quinoa and fruit and pour mint/lime/honey “dressing” over and mix well
  • can be served cold or at room temperature
  • enjoy!