October 2024

 

In Honor of Mama Beverly 

We all have our own ways we handle grief.  On October 22, 2024, our family lost the remaining matriarch in our Family.  Beverly Fruechting entered the gates of heaven and I know our Lord welcomed her with open arms.  Arms that hugged her big personality, a Father that told her, "Well Done Good and Faithful Servant", a home that would never abandoned her, and a place where worldly possessions do not matter.  My mother in law was the first and only one on Jenifer's  side of the family that I felt I had to win over.  She called a spade a spade and told you how she felt.  My first lesson from Mama was setting boundaries.  I surely followed her lessons to a tee.  She filled her life serving kids first and foremost as a life long educator.  She devoted herself to her true and one love, Pop Pop Randy and adored and served her two daughters, Natalie and Jenifer.  This passing hurts a bit more because it was sudden and unexpected.  I will miss her because she always had a surprise for someone.  I will miss her because she was always thinking of how she could help in her own quirky way, I will miss her because of the lessons she taught me about being genuine, I will miss her because she made situations uncomfortable at times, but she was truthful.  I will miss her because she is my better half's mom and I don't want Jenifer to hurt.  Everyone that met Beverly knew she had a big personality and had a love for attention, but she was truthful.  She endured so much in her life and has raised two daughters that adore their children.  In the end, her last minutes on earth was an act of kindness and that is what mattered most to me.  She was genuinely kind and that's what matters.  Until we meet again Bev.  Together in heaven we will have all understanding of the past.  Peace and Love always Mama Beverly.  

Spooky Season Recipe

Pumpkin Pie Smoothie: 

- 1/4 cup canned puree pumpkin 

- 1 scoop vanilla protein powder 

- 1 frozen banana

- 1 cup almond milk

- 1 tsp cinnamon 

- 1 tsp pumpkin spice 

- 1 tsp almond butter 

Blend and enjoy! 

Pumpkin Loaf Bread 

Ingredients: 

• 2 eggs
• 1/3 cup coconut oil
• 1/2 cup maple syrup
• 1 cup pumpkin puree
• 1 tsp vanilla
• 1 1/2 cups white whole wheat flour
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tbsp pumpkin pie spice
• 1 cup chocolate chips/chopped pecans

Instructions: 

• Preheat oven to 350F and line bread loaf pan (I used 8×4) with non-stick spray and parchment paper.
• In a large bowl, whisk together eggs, oil, and maple syrup.
• Add in pumpkin puree and vanilla. Set aside.
• In a smaller bowl, mix together flour, baking soda, baking powder, salt, and pumpkin pie spice.
• Add dry ingredients to wet ingredients and stir until combined.
• Stir in any mix-ins that are desired, saving a few to sprinkle on top before baking.
• Pour into greased baking dish and place in oven.
• Bake for 45-50 minutes. 

Fall Back Into Fitness 

With the holidays coming up around the corner, time will get busy. There will always be a holiday party or many excuses. Now is the perfect time to start instilling your habits so you don't have to think about it. Figure out your top 5 non-negotiables and work towards making them a daily practice. By the time the new year is here, you will have already developed goals and plans for the new year! 

Examples of non-negotiables: 

1. 30 minutes of movement 

2. 1 gallon of water 

3. Hit a protein goal 

4. Limit to 30 minutes daily of screen time 

5. 5 daily servings of fruit and vegetables 

6. 10k steps daily 

My three for the new year include a gallon of water, 10k steps daily, and limiting my screen time scrolling to only 30 minutes a day. What are your non-negotiables heading into the holiday season to prepare you for your new year's goals? 

Preparing for the Holidays 

Tracking your BOO'ze as we approach the holidays! Get educated and a hold of how you can still reach your fitness goals even during the holiday season and enjoy the things you love. Here are some spooky secrets to help you out! 

Restaurant Review - Brewery Edition 

Weir Beer 

Weir Beer - Instagram

Weir Beer - Website

Weir Beer is located in Vista, CA. Owned by husband and wife, this is such a cute and fun 90s vibe brewery. The location is easy to get to from Carlsbad, Oceanside, San Marcos, or Vista. The grand opening is November 1st at 2pm until close! I had the opportunity to visit and chat with the owners. All of their beers and seltzers are named after memories that hold meaning for both of them. The space is great and you can even rent it out for your own events! Check them out and write a Google Review! Gotta try their 10% seltzers if you go! 

September 2024

 

57 Years and Still Seeking Wisdom

This summer has been full of surprises and adventure. We are happy to announce that Lexie has officially moved home from New York! After a six-day road trip, we are so excited to have her back on the West Coast. Summer flew by and we only have 4 months until the new year, we hope you and your family enjoyed your summer and are preparing to finish the year strong. 

Happy Birthday, Dad!

We celebrated our Dad, the agency owner’s birthday this month! Everyone wish him a happy belated birthday!  We have also been working on an agency acquisition for the past 90 days.  Dad attended career school with our dear friend, Dean Pocoroba.  They were both restaurant managers, they both have families and they both owned agencies.  Dean passed several years ago and his dear wife, Claudia, took over the business.  Because of the ever changing insurance environment in California, owning an agency is difficult.  A mutually beneficial agreement was made and we are happy to announce that our purchase of the Claudia Pocoroba Insurance Agency will be final October 1st, 2024.  This will be the 4th agency dad has acquired with his career at Farmers Insurance. We will continue to grow, retain and be the best insurance and financial services agency we can be.  Thank you to all that assisted with the transaction.  Our Market Leader, Shawn Kitts, our District Manager, Scott Rittichier, our Agency Business Consultant, Arianna Castellanos, and most importantly, Claudia, for trusting our agency to take care of her family and clients for many years to come.    

 

Having peace and closure with purchase of the Pocoroba Agency was the greatest birthday present I could of asked for.  Another close second was my hole in one at El Camino Country Club, hole 7.  Any of you have an ace ??

 

Restaurant of the Month - Eris Oceanside, CA

You do not need to be a vegan to eat hear, but if you are they are a 100% vegan restaurant. This hidden gem has some of the best food I have ever tasted and the portion sizes are huge! They have a menu with so many different options, that everyone will find something they like.

 

Eris - Oceanside

 

Workout of the Month:

Complete these 3 AMRAPS. The first AMRAP is 5 minutes long, the second is 6 minutes long, and the final one is 7 minutes long. Set your timer and complete the two exercises back to back for as many rounds as you can within the allotted time. Rest for 2 minutes between each AMRAP. Enjoy the nice sweat!

 

A. AMRAP 5 minutes

-5 burpees

-5 squat jumps

 

B. AMRAP 6 minutes

-6 thrusters

-6 plyo-pushups

 

C. AMRAP 7 minutes

-7 reverse db lunges (each leg)

-7 weighted sit-ups

 

 

 

Recipe of the Month: Fall Edition

Are you a fan of all things pumpkin this holiday season but want to cut back on some empty calories? Here are some healthier recipes to satisfy your pumpkin spice craving, but still stay on track with your health and fitness goals:

 

Ingredients: 

• 1 scoop vanilla protein powder used: Naked Whey
• 2/3 cup unsweetened almond milk sub: cashew, oat, skim milk
• 1/4 cup pumpkin purée
• 1/4 cup plain nonfat Greek yogurt
• 1 tsp maple extract
• 1 tbsp maple syrup
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice or apple pie spice
• 3-5 ice cubes 3-5 cubes
• 1 pinch kosher salt
• optional: cinnamon sugar or your favorite topping

Instructions

1.  Combine all ingredients in blender.

2.  Optional: top with cinnamon sugar or your favorite fun topping.

 

 

Ingredients

• 3/4 cup oat flour
• 1/2 cup coconut flour
• 1/2 cup protein powder
• 1/2 cup pumpkin puree
• 1 teaspoon pumpkin pie spice or cinnamon
• 2/3 cup almond butter or any nut/seed butter
• 1/2 cup maple syrup

Instructions 

1.   In a large mixing bowl, whisk together the oat flour, coconut flour, and protein powder. Add the remaining ingredients and mix until combined.

2.   Line a large plate with parchment paper. Using your hands, form 18 small balls and place them on the plate.

3.  Refrigerate the pumpkin protein balls for at least 30 minutes to firm up.

  

Ingredients

• 2 eggs
• 1/3 cup coconut oil
• 1/2 cup maple syrup
• 1 cup pumpkin puree
• 1 tsp vanilla
• 1 1/2 cups white whole wheat flour
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tbsp pumpkin pie spice
• 1 cup chocolate chips/chopped pecans

Instructions

1. Preheat oven to 350F and line bread loaf pan (I used 8×4) with non-stick spray and parchment paper.
2. In a large bowl, whisk together eggs, oil, and maple syrup.
3. Add in pumpkin puree and vanilla. Set aside.
4. In a smaller bowl, mix together flour, baking soda, baking powder, salt, and pumpkin pie spice.
5. Add dry ingredients to wet ingredients and stir until combined.
6. Stir in any mix-ins that are desired, saving a few to sprinkle on top before baking.
7. Pour into greased baking dish and place in oven.
8. Bake for 45-50 minutes or until toothpick inserted in middle comes out clean.

 

August 2024

 

August Moon

The End of Dog Days and the Beginning of Cat Nights

We hope you are enjoying your last bit of summer and finding some time to enjoy the beautiful weather! We have been keeping quite busy at the Domingo household and are excited to announce that Lexie will be coming home at the end of the month. I have a trip planned to go visit her and enjoy one last time together in New York City, then my parents are going to fly out, pack her up, and drive cross country all the way back to the west coast. We are super excited to see what her next chapter brings. As we head back into the school year, we hope you all had a great summer and wish you a happy and healthy start to the next season.

 

 

Protein Packed Snacks for Lunch –

Getting enough protein in can be tough. Here are some of my favorite go to items I have on hand for a protein-packed snack on the go. These are great options to pack for your kids lunches as we approach the new school year.

1.     Greek yogurt + granola + fruit

2.     Beef jerky + apple

3.     Meat + cheese

4.     Cottage cheese + lemon pepper + tomato

5.     Aloha Protein Bar

6.     Fairlife Protein Shake

 

 

Nursing Tip: The Importance of Staying Hydrated

As summer heat draws Angelenos to local beaches and parks, staying hydrated is crucial. Sarah Adler, a performance dietitian with UCLA Health, emphasizes that since about 60% of our body is water, replenishing losses due to sweating is essential. Proper hydration regulates body temperature, supports brain function and mood, and keeps joints and digestion in check.

While the common guideline is to drink eight glasses (64 ounces) of water daily, needs vary based on factors like heat, humidity, and activity level. Adler recommends consuming ½ to 1 ounce of water per pound of body weight daily, with those active in hot weather needing up to 1 ounce per pound. Thirst is not always a reliable indicator of hydration; urine color is a better gauge. Clear or light yellow urine suggests good hydration, while darker colors indicate a need for more fluids.

Hydration can also come from water-rich foods like watermelon, tomatoes, cucumbers, and strawberries. Though juices and popsicles can help, they should be consumed in moderation due to high sugar content. Fizzy water is as hydrating as flat water, and coffee counts towards fluid intake but should be accompanied by water to avoid dehydration and aid digestion. Alcoholic beverages, however, can dehydrate, so it’s important to drink water alongside them.

Overhydration, although rare, can occur if excessive water is consumed without adequate electrolytes, leading to symptoms like confusion and nausea.

 

https://www.uclahealth.org/news/article/how-to-stay-hydrated-in-the-summer-heat

 

 

Workout of the Month –

A great finisher to get a cardio burst in after a heavy workout or for a quick burner if you are short on time. Complete both exercises in one minute, if you have time left over that is your rest before going into the following minute. You will complete 10 total rounds for a total of 10 minutes.

EMOM – Every minute on the minute

10 minute timer:

Exercise 1 – 10 Alternating DB snatches

Exercise 2 – 8 burpees

 

 

Restaurant of the Month – Handel’s Homemade Ice Cream

 

Nothing better than ice cream on a hot summer day. Handel’s is located in the heart of the village and during the summertime you can expect a line. They have tons of flavors to choose from and have finally allowed you to sample anyone you’d like. They offer other options besides just your classic scoop such as malts and shakes, dipped cones, and even my favorite chocolate-covered bananas!

Handel's Ice Cream

 

 

 

Your Next Dessert: Snickers Date Bark

Ingredients:

-              Pitted dates

-              Dark chocolate

-              Almond butter

-              Sea salt

-              Nuts

How to:

-              Line baking sheet/pan with parchment paper

-              Cut dates in half and flatten on the baking sheet

-              Spread ½ cup of almond butter evenly

-              Melt chocolate and spread on top of almond butter

-              Sprinkle sea salt and chopped almonds or peanuts

-              Freeze for at least 1 hour