Diana Freyaldenhoven

Paleo Chicken Strips Ingredients: Chicken Breast Strips Eggs, beaten Almond Flour Seasonings Directions: Dip Chicken Strips into beaten eggs and make sure that they are coated. Mix Almond Flour with seasonings of choice. Dip Chicken strips in mix and make sure that they are coated. Bake at 400 degrees for 30 minutes. Enjoy!

This week was the first week of the Bulk Phase of Body Beast. I think I am going to like this phase even more especially since it has shorter workouts!! I know I have said this every week, but I really cannot wait to see my results from this program. Some things I have noticed though...I feel a strong need to fit in 1-2 extra cardio workouts, I feel like I need more cardio in my life and I miss the stretching and flexibility I gained from PiYo. My poor left knee has had so many horse and cheerleading injuries that I NEED to stay flexible to keep my left leg happy! Monday was Chest Day! I enjoy working my chest and I typically always feel the burn from a chest workout. Tuesday was Leg day. WOWZA! This was a great workout and I think I may finally get some definition in my legs after this one!! Wednesday was Arms. I was WORN OUT after this biceps and triceps burner!! Thursday was Back. I am still working on my pull ups. I still need a chair and do not have the full pull up...

Protein Pancakes Ingredients: 1 banana 1/4 cup oats 2 tbsp unsweetened vanilla almond milk 1 tsp vanilla extract 1 tsp baking powder 1 egg 1 egg white 1 scoop protein powder (I used chocolate Shakeology) Directions: Mix all ingredients in a food processor or blender. Cook in a skillet with coconut oil. Enjoy! I ate them with no toppings and with 2 boiled eggs on the side.

Clean Chicken Salad Ingredients: 2 Chicken Breasts, cooked 2 Celery Stalks, chopped 1/4 Red Onion, chopped 1/2 cup Red, Seedless Grapes, quartered 1/2 cup Plain Greek Yogurt 1 tsp Garlic Powder 1 tsp Black Pepper Sea Salt to taste Directions: Put chicken breasts, yogurt, garlic powder, black pepper, and sea salt in a food processor until the mixture is creamy. Put mixture in a medium sized mixing bowl. Add celery, onion, and grapes to mixture and stir until well mixed. Serve with whole grain bread or with whole wheat crackers. I served this as sandwiches on Rudi's Multigrain Gluten Free bread with a fruit salad. My fruit salad was simply pineapple, blueberries, and red grapes mixed together. YUM!

Learning to balance your life is sooo important... Finances Work Time Family Health Hobbies How do you do it all?? I am always learning when it comes to balance. Some say I do too much. Others say I don't do enough. I think the main thing is to know your priorities and be organized. If your family is your primary priority, you should be spending most of your free time with them. Make a list of your priorities and then make a list of things you do and how long you spending doing these things. Are you spending time on your priorities?? Keep a To Do List and a Calendar. This can be done on a paper planner or with an app on your phone or tablet. Just DO it!! :) Schedule everything out. Plan ahead! If you fail to plan, you plan to fail!!

Well this wraps up my 3rd week of Body Beast and last week of the Build Phase! I am seriously loving this program. I know that I am gaining lean muscles and cannot wait to see what my after pictures look like!! Next week I go onto the Bulk Phase. I am excited because I will have shorter workouts!! That is always a plus when it comes to being BUSY!! :) I am continued with my 100% Clean Diet. Today is day 10 and I had my first cheat...a chocolate cupcake that I brought home from work 2 weeks ago and put in the freezer. It was AMAZING!! Tonight we are celebrating our 6th Anniversary, so I will be having a cheat meal tonight too. Tomorrow I plan to go back to 100% clean until next Friday or Saturday. I am loving what this has done for my body so far and glad that I am back on track and I'm not craving sugar like crazy!! I am really trying on being a better version of me...NOT changing who I am, but improving myself! Any day that I workout is a HAPPY Day!!! I was in...

Oh my goodness!!! I saw a picture of these...no recipe and thought "I have GOT to recreate this!!!" This weekend I did and boy did it taste good! You HAVE TO try this recipe!!! Loaded Sweet Potatoes (2 servings) Ingredients: 2 sweet potatoes  Green onions 1/2 avocado Plain, nonfat yogurt 1 jalapeño, sliced Salsa 1 lb Ground Turkey Part skim mozzarella cheese Directions: Set oven to 425 degrees. Sliced sweet potatoes into wedges. Put wedges in a medium mixing bowl, add 2 tsp of EVOO and swish around until the potatoes are coated. Add 1 tsp of chili powder to wedges and swish around until the potatoes are coated. Place wedges on a baking sheet and bake 25 minutes. Meanwhile, cook ground turkey in a non stick skillet with coconut oil and season however you'd like...I used minced garlic, sea salt, black pepper, chili powder. Once the wedges are cooked, place them on plates, sprinkle with part skim mozzarella cheese, add 1/4 avocado to each servin...

Well I am about to begin Week 3 of Body Beast. I am following the plan mostly but I have tweaked it to fit my fitness class schedule. I really love this program so far and I know it is going to really help me gain more lean muscle!! I do miss my P90X3/21 Day Fix hybrid from this Spring, but I plan to stick to Body Beast then move on to my hybrid program :) On Week 2, I really decided to clean up my diet more. I have been letting SUGAR control me far too long... I have been sneaking clean chocolate chips, clean banana muffins, and buying Cadburys Chocolate every time I stop at the grocery store...yea I just admitted that out loud! I was craving chocolate constantly!!! So last week (week 2 of Body Beast), I made a commitment to eat clean 100% until Sept. 19 when we plan to celebrate our 6th Wedding Anniversary. I will be having a cupcake that I saved and froze like a week ago and we will be going out to dinner that evening. Anyway, I am really happy with my results. I wish I would h...

I used to be embarrassed by my Anxiety. I have suffered from it since High School. I NEVER told anyone!! I really did a pretty good job of hiding it too. Two and a half years ago, I decided to eat clean. It was a huge transition for this girl! I LOVE food and can out eat the best of em! I had a couple of friends who were eating clean so I decided to ask their advice. One of these friends just happened to mention that she was able to get off of her anxiety meds after eating clean and I thought...Yea right!! I don't think I even realized what I had was anxiety at that time actually.  I didn't really think anymore about anxiety as she had related it to food. So in March of 2013, I made the gradual transition to clean eating! I lost 16lbs by the end of April!! I felt better than ever too  It was not until January of 2013, I began to workout consistently. I started training for a 5K and then went into Insanity. I began to learn more about clean eating and balance. I als...

So what is clean eating??  Here are some quick tips! Eat 5-6x a day Drink at least half your weight in ounces of water Eat lean proteins Eat a lot of vegetables and fruit Eat whole grains such as quinoa, brown rice, ezekiel bread No sugar Include healthy fats in your diet such as avocado, nuts, flaxseed, nut butters Read labels Eat organic when possible Here is a Clean Eating Grocery List: I also run FREE 7 Day Clean Eating Groups often :)

Clean Eating Zucchini Lasagna Ingredients: 1 onion, finely chopped 1 lb of lean ground turkey sea salt, black pepper, and garlic powder to taste 4 zucchini, sliced lengthwise 1 jar of clean spaghetti sauce 24 oz 1% cottage cheese part skim mozzarella cheese Directions: 1. Preheat the oven to 350 degrees 2. Cook ground turkey along with onion, salt, pepper, and garlic powder in a skillet until the turkey is browned 3. Spread the zucchini in the 9 x 13" pan, then apply a layer of cottage cheese, then the turkey mixture, then the spaghetti sauce; repeat until complete 4. Sprinkle the part skim mozzarella cheese on the top 5. Cover with foil and bake for 1 hour 6. Remove the foil and let it bake for 10 minutes 7. Let it stand for 10 minutes before serving Enjoy! It will be runny as the zucchini contains water naturally. I used a spoon to serve it. It is super yummy!!

So I am sure you have heard by now that you NEED to meal prep, right? Are you wondering why? I meal prep really throughout my weekend (Friday-Sunday), but mostly Sunday. I find it best to space it out over these days, but some prefer to get it all done in one day. That is up to you :) Thursday evening, I usually meal plan for the upcoming week...Saturday thru Friday. I also make my grocery list. Did you know that this helps with orgaization, to save time, and to save money (you won't buy things you don't need). Fridays, I usually cook granola, muffins, meatloff muffins, etc. Note I do NOT cook all of these EVERY Friday. It is strictly based on what we need or I might cook up a lot if I know I am not able to the next Friday. Saturdays, we usually grill chicken and burgers for the week/s. My hubby actually does most of the work here. Sundays, I usually prep our snacks and roast veggies in the oven. I also package the Meatloff Muffins and roasted veggies for our work we...