News Roundup: Avocado

The media had a field day this week with an article written by an Australian property developer who made a statement to millennials to “Stop buying avocado toast if you want to buy a home”. Although the reference to avocados was actually meant to represent excessive spending habits, the public latched on to it literally. So, let's talk about avocado!

Avocados provide nearly 20 essential nutrients, including potassium, vitamins B and E, and are a good source of folate and fiber. They are also a good source of heart healthy, unsaturated fats. These healthy fats can help increase satiety (the feeling of being "full"), reduce risk for cardiovascular disease, and help with reaching and maintaining a healthy weight.  A more extensive list of the vitamins, minerals, and other nutrients found in the avocado can be found on the California Avocados website

Avocados are great for so much more than just guacamole and ...avocado toast ;)

CLICK HERE for some great low calorie avocado recipes.

CLICK HERE for a great site that discusses the nutrition of the avocado and lists great avocado recipes for breakfast, lunch, dinner, and snacks!

However you choose to enjoy them, avocados are a great and healthy addition to your diet....and enjoying in moderation may even allow you to also buy that home. 

News Roundup: Military Spouse Appreciation

Military Spouse Appreciation day, was celebrated last Friday, May 12th. It is a day dedicated to appreciating, helping, and recognizing all the sacrifices and love of spouses of military members. We present to you a collection of blogs and articles that spoke about our wonderful military spouses!

What Is Military Spouse Appreciation Day?: “Military Spouse Appreciation Day is a day set aside for us to pause to recognize the military spouses around us who have the greatest impact on our lives and our military communities.”

Military Spouse Appreciation Day 2017: “America’s military spouses are the backbone of the families who support our troops during mission, deployment, reintegration and reset. Military spouses are silent heroes who are essential to the strength of the nation, and they serve our country just like their loved ones.”

Ten Things Resilient Military Spouses Do Differently: “And then she said something I’ll never forget. ‘It’ll be okay though. We are a strong family and there are other people in the world who need him more than us right now. We always find a way to make it work.’”

How to Celebrate Military Spouse Appreciation Day: “There are also plenty of other little things you could do all on your own to help make a military spouse’s life a bit easier, like offering to help mow the lawn or watch his or her children every now and then. How you decide to celebrate this Military Spouse Appreciation Day is up to you, the important thing is to find a way to show these people the respect and compassion they deserve.”

Today and every day, we celebrate both stay-at-home spouses who take on the job of caring for a family who is missing a deployed parent and spouses who are also serving in the military. We hope that during the month of May (National Military Appreciation Month) the nation turns its eyes and applause towards those compassionate, incredible people whose married lives are impacted daily by the service and sacrifice of military members.


News Roundup: Reflecting on Month of the Military Child


April was the Month of the Military Child. We want to continue to remember the daily sacrifices they make. From deployments to constantly transitioning to new schools, military children are faced with unique obstacles and challenges that most youth their age never experience. This week’s news roundup brings a collection of articles that discusses the important roles that children play in our military community.

Celebrating the Month of the Military Child“Sponsored by the Department of Defense Military Community and Family Policy, the Month of the Military Child is a time to applaud military families and their children for the daily sacrifices they make and the challenges they overcome.”

Month of the Military Child “This year marks 31st anniversary of the Department of Defense designating April as Month of the Military Child, recognizing that the strength of the nation is built on the readiness and resilience of every member of the all-volunteer Army, including the personal sacrifice of Family members and, in this case, the children of military service members and Department of the Army Civilians.”

Military and Veteran Families and Children “Care of our nation's military children helps sustain our fighting force, and helps strengthen the health, security, and safety of our nation's families and communities. Gathered here are resources about military families for caregivers, service providers, and children.”

We should continue to recognize the resilience of our military children. Their ability to adapt to present and future changes constantly deserves our respect and appreciation. Let us continue to celebrate the role they play to our Military’s Health and Readiness. 


Cinco de Mayo (or the fifth of May) is a yearly occasion to celebrate Mexican culture and heritage. Although this date commemorates a victory for Mexico over France in the Franco-Mexican War, the festive celebration is particularly big in the United States. This holiday is a pretty indulgent one, but there are easy and fun ways to make it a healthy, fun time (with low cost and effort) simply by keeping things simple!

Food & Drinks

When selecting healthy food and drinks, remember that less is more. Try to find foods and recipes with minimal ingredients, like the recipe for guacamole below. Also, making your own margarita mix instead of buying premade mix is cheaper and has less sugar and calories (and tastes better). Baked chips instead of fried have less saturated fat. Finally, chicken enchiladas are a good source of protein, which is filling and will help keep you full longer. These principles go right along with these recipes below!



Create a workout based on the number “5” to get fit and festive! Here are a few examples:

  • Jog 5 miles
  • 5 x 5 – 5 minute run with 2 min recovery in between, 5 times
  • 5 laps or loops around the neighborhood
  • 5 rounds of a circuit
 And don’t forget the tunes to accompany your workout with this festive workout playlist!
  1. "El noa noa" - Juan Gabriel
  2. "Amor a la mexicana" - Thalía 
  3. "México lindo" - Mariachi Vargas de Tecatitlan 
  4. "Mi ranchito" - Roberto Tapia​
  5. "México en la piel" - Luis Miguel 
  6. "Botellita de tequila" - Pepe Aguilar
  7. "Jefe de Jefes" - Los Tigres del Norte
  8. "Que me entierren con la banda" - Jenni Rivera
  9. "El rey" - Vicente Fernández
  10. "Tragos amargos" - Ramón Ay
There are so many easy substitutions or additions that can make this upcoming Cinco de Mayo a fun event that compliments your health goals. As with most things in life, moderation is key! So have a fun (and healthy) fifth of May! 


Flavors of Spring!

There are so many fruits and vegetables in season during Spring! Some of the benefits to buying fruits and vegetables that are in season include:

  • The produce is fresher, tastes better, and is perfectly ripe.
  • The produce will be cheaper when it is in season due to the abundance of produce that is ripe and ready for consumption.
  • In season produce is more than likely sourced locally versus being shipped here overseas.

We have included a partial list below showing some of the more popular/familiar fruits and vegetables available this time of the year.  We also included the main health benefits of each.

  • Artichokes– High in Fiber, Vitamin C, Vitamin K, and Folate.
  • Asparagus-  High in Fiber, a natural diuretic,  Vitamin E, B6 and Folate.
  • Beets– High in Vitamin C, Fiber, and potassium.
  • Limes -  Improve skin and digestion. High in Vitamin C, B6, and Potassium
  • Oranges– High in Vitamin A, B1, C, Fiber, Folate, and Calcium.
  • Papayas– Rich in antioxidants, good source of Fiber and Magnesium.
  • Peas-  Good source of protein, fiber and micro-nutrients.
  • Strawberries-  High in several antioxidants, Folate, Potassium, Maganese, Fiber, and Magnesium.
  • Sweet Onions– High in Fiber, Vitamin C, and helps with hypertension, cholesterol, and help’s to protect your body’s cells from damage.

So stock up at your local produce market and start enjoying these delicious and nutritious foods!

Try it!

Recipe: Roasted Asparagus

Direction:  Place trimmed asparagus in a zip-top bag. Add 1 TBS Olive Oil, salt, pepper, and garlic powder (to taste).  Shake to coat. Place on cookie sheet and bake at 350 for 15-20 minutes.