Diana Freyaldenhoven

This dish is super easy and makes quite a bit of chicken. If you know me, you know I am super busy so I like to have a lot of food cooked before the work week starts. That means that this dish is a WINNER in my book! Ingredients: 8 boneless chicken thighs 1 tbsp dijon mustard 1/4 cup balsamic vinegar 2 tbsp fresh lemon juice 2 tbsp rosemary 1 garlic clove, minced sea salt and black pepper to taste Directions: Combine mustard, balsamic vinegar, garlic, rosemary, lemon juice, salt, and pepper in a bowl Place chicken in marinating bowl and mix well; marinate for 30 minutes on the counter Preheat oven to 375 degrees Place chicken on a baking dish and empty remaining marinate on top Place in oven and bake for 1 hour Enjoy!

Who doesn't LOVE to have breakfast ready when you awake?? I know that I am short on time so when I FINALLY decided that this was an easy way to get my breakfast in I felt like I got rid of some stress!! I made this on the weekend for the upcoming week and it did not take long at all :) Ingredients: 2 tbsp grass fed butter 1 large sweet potato or yam, diced 1/2 tsp fine sea salt 1lb breakfast sausage 1/2 yellow onion, diced 2 cups chopped spinach 12 eggs, whisked 1/2 tsp garlic powder Directions: Preheat oven to 400 degrees, grease a 9 x 13 baking dish. Toss diced sweet potatoes in butter and sprinkle with salt. Place sweet potatoes on baking sheet and bake for 25 minutes, until soft. Place a large saute pan over medium heat. Add sausage and onion. Cook until no pink remains in sausage. Place meat mixture in baking dish, then add sweet potatoes and spinach, and finally add eggs along with garlic powder. Mix well. Place in oven and bake 25-30 minutes. E...

Oh my goodness it has been a while since I have posted to this blog! Ooops! So here goes an AMAZING dish to make up for it....mmmK?! Ingredients: 2 tbsp coconut oil 1.5lbs boneless, skinless chicken thighs, cut into small pieces 1/2 tsp sea salt 1/2 tsp black pepper 1/4 cup chopped walnuts 1 large sweet potato, peeled and grated 1 apple; cored, peeled, and chopped 1/2 tsp red pepper flakes 1/4 cup apple cider vinegar 2 large handfuls of green....I used a baby spring mix Directions: Heat the coconut oil in a large skillet over medium/high heat. Add the chicken and season with salt and pepper, cook until browned (about 3 minutes). Add the walnuts and cook another 3 minutes. Add the sweet potato, apple, and red pepper flakes and cook 4 minutes or until the chicken is fully cooked. Add the apple cider vinegar and mis together. Add the greens and cook for about 30 seconds to wilt the leaves. Serve immediately. Enjoy!

Oh my this was a tasty dish this week for us! I paired it with Roasted Zucchini and Sweet Potatoes! Ingredients: 1.5lbs of skinless, boneless, organic chicken thighs 2 cups Organic Salsa...we use Simple Truth brand sea salt, garlic powder, and cumin to taste Directions: Season the chicken with spices Put the chicken in the crockpot Pour the salsa over top of the chicken Cook on low for 4 hours Shred chicken with a fork This dish also freezes very well! Enjoy!

Ingredients: 1.5lbs Boneless Chicken Breasts 1 Medium Onion, diced 1 Bell Pepper, thinly sliced 1 Jalapeno, diced 2 Cloves of Minced Garlic 1 15oz can of Diced Tomatoes 2 Cups Chicken Broth 1 tbsp Chili Powder 1 tbsp Cumin 1 tsp Oregano 1/2 tsp Paprika Sea Salt and Black Pepper to taste Garnishments: cilantro, avocado, etc  Directions: Add chicken to the bottom of the crockpot. Add Onion, Bell Pepper, Jalapeno, and Garlic to the crockpot. Pour Diced Tomatoes and Chicken Broth into crockpot. Add spices. Cook on low for 8 hours. Shred chicken once cooked. This serves 4-6 people and freezes very well! Enjoy!

I have trying to find an easy, cook ahead recipe for steel cut oatmeal that works for me for FOREVER! I am happy to share with you that I have found one!! Ingredients: 4 cups of water 1 cup of steel cut oatmeal...I use McCanns Quick Cook vanilla, cinnamon, and nutmeg to taste walnuts or any other nut you would like to use Directions Bring water to a boil Add oats to water and boil 2 minutes Set aside  Put oatmeal in a storage container Add vanilla, cinnamon, nutmeg, walnuts, etc and stir Cover and refrigerate Stir the next morning and enjoy This makes 4-6 servings of oatmeal.

I know, I know...it's not Chili weather and you probably have to same look that my husband did when I told him dinner last Wednesday was Chili. I cooked it because I wanted something that I could cook a lot of and freeze. This helps me out a lot with meal prep! So anyway, it was delicious!! Ingredients: 1 tsp coconut oil 1.5lbs grass fed ground beef 1 medium onion, chopped 1 medium green bell pepper, chopped 3 minced garlic cloves spices to taste...I used ground cumin, chili powder, sea salt, and cayenne pepper 1 can (15oz) of black beans, drained and rinsed 1 can (15oz) of diced tomatoes, no salt or sugar added Directions: Heat oil in a large saucepan over medium/high heat Add beef, onion, bell pepper, and garlic; cook and stir occasionally until beef is no longer pink Add spices and cook for 1 minute Add beans and tomatoes (with liquid). Bring to a boil and reduce heat to low, cook for 20 minutes. Enjoy!

Another week has snuck by us! I had a quick, yet exhausting week...Thank goodness it was recovery week with X3!!! Last weekend, I entered a 3 day barrel race and won almost $700! This was thrilling because I haven't barrel raced consistently in years and it was EXACTLY what I needed to jump back in! I did not get enough sleep over the weekend though so the week was a challenge. I also helped put on a health fair this week at the hospital...this led to late nights and less sleep! Last night I went to bed at 9pm and didn't get up until after 6am! That is a LONG time in bed for me! Anyways, this week was recovery week for X3 and I am so glad for it!! It was nice to take it easy with my workouts considering my exhaustion lol. I did slack a little on my nutrition, but that is ok because I can tighten the boot straps next week :) As usual, I took my progress picture for the week this morning :) I am seeing a lot more lean muscle in my body since beginning X3 almost 4 weeks ago!! ...

Hello peeps! Week 3 is almost checked off! I had a great week...so far anyway :) On Fridays, I take my progress pictures and weigh in! Imagine my surprise when I really saw my abs popping through a little more! Progress not perfection...remember this because you DON'T have to be perfect!!! Mr Lincoln celebrated his 1 month birthday!! I cannot believe how much he has filled out! I am pretty sure that he will be shorter than his older bro, but possibly thicker! He is a chunk!! This is my last week of Block 1 of X3 so I really embraced my workouts. Next week I have a recovery week before stepping it up in Week 5! Here's Mondays post! I am also really enjoying a new personal development book...The Big Picture by Tony Horton himself! I hope you all are having a happy week!! Enjoy your weekend folks!!

So I had a pretty fabulous week! It was my 2nd week of P90X3 and I rode Bully consistenly! My nutrition was on point too! Monday was Total Synergistics. I LOVE this workout! It works every part of your body whether you are using bodyweight exercises or weights. Great way to start the week off!  Tuesday was AgilityX. This is an intense cardio workout and makes me feel super athletic...something I have never been! Wednesday was Yoga day! I actually enjoyed this alot! I needed Yoga this week!   We even found some time to work with Louie, our 2014 stud colt. He did great especially since we hadn't messed with him in months!! Such a sweet boy. Cannot wait to see where he goes in the future! Thursday was one of my FAV workouts as well...The Challenge. Basically all you do is pushups and pull ups!  Today was CVX. This is a cardio workout with weights! I also always take my progress pictures and weigh in on Fridays to check my progress and see if I...

This got a double thumbs up from my husband so you know it's good!! Super easy and freezes well too. Ingredients: 2 sweet potatoes, peeled and cut into squares 4 tbsp grass fed butter 1/2 cup unsweetened almond milk 1 red onion, chopped 2 stalks of celery, chopped 1 large carrot, peeled and chopped 1lb grass fed ground beef 2 cloves of garlic, minced 1 tsp sea salt 1/2 tsp black pepper 1/4 tsp thyme 1/2 tsp oregano Directions: Preheat your oven to 350 degrees Cut up veggies  Boil sweet potatoes in a large pot until they are tender (approx. 10 minutes)  Drain potatoes and add 2 tbsp butter and almond milk. Mash with a fork or potato masher and set aside.  In the same large pot, melt the remaining 2 tbsp of butter Add the veggies to the pot and cook approx. 5 minutes Add the beef and garlic to the pot and cook until the beef is browned (approx. 10 minutes). Season with salt, pepper, thyme, and oregano.  Let the meat mixture ...

Hi guys! I have had a fantastic week so far :) So first, I've got a great before and after from one of my downline coaches. She has completed the original 21 Day Fix and the 21 Day Fix Extreme. She is a mom, wife, barrel racer, and works in healthcare. She has lost 27lbs so far and gained soooo much more!!! :) I am sooo proud of her!!  This week I started P90X3! I am so excited as this is my FAV workout program!! It always feels like home when I am doing P90X3. I saw great results early last year when I first completed it and don't expect anything less this time around! 5 days in and I am sore, but that is a good thing :) I have been focusing for a while now on how to de-stress my life. I am a "Yes" girl. You ask me to do and I will most likely say "Yes." I have way to much on my plate a lot of times so I am really working on this. Honestly, I have always considered myself a Christian but up until the last couple of years, I haven't made ti...

Here is a great summer side that is very satisfying and yummy! This recipe makes one serving! Ingredients: 1 tbsp apple cider vinegar 1tsp balsamic vinegar 2 tsp fresh lemon juice 1 tsp extra virgin olive oil 1/2 medium cucumber, halved lengthwise, sliced 1/2 cup grape tomatoes, halved 1 tbsp chopped red onion 1 dash of sea salt Mrs Dash Herb Spices Directions: Combine apple cider and vinegars, lemon juice, and oil in a small bowl; mix well. Set aside. Combine cucumber, tomatoes, onion, salt, and Mrs Dash in a large bowl; mix well. Drizzle dressing over cucumber mixture; toss gently to blend. Enjoy!

Morning Fit Fam! It's been kinda crazy since I last posted! I celebrated my birthday, I detoxed, I researched nutrition, and I did not workout! So first my birthday weekend was simply amazing!! My hubby took most of the weekend off to spend with me! I LOVED it and truly felt like we needed it, you know? We went to the zoo, ate out 3x, and had some great talks! Oh and he even went with me shopping!! Here is the loot I fetched at Target! I already want to go back for one more workout tank and another one of those awesome sports bras! I have always heard that those Champion sports bras rock and they DO!   Saturday I FINALLY got our vegetables and strawberries planted!! After buying seeds weeks ago, I ended up buying plants lol. I am very excited to get this going!! I planted tomatos, lettuce, peppers, zucchini, and cucumbers...and strawberries! Here is my new book! So excited about this one. I plan to continue to eat clean but I am making some changes to my food choices ...

It was a crazy week last week. I kind of picked workouts as I went and skipped a couple of days so I could catch up on sleep :) Here is my meal plan for the upcoming week! I am unsure about my workout schedule right now. With the 3 Day Refresh that I am doing Monday thru Wednesday, I can only do light workouts. BREAKFAST SNACK LUNCH SNACK DINNER FRIDAY Egg and Turkey Bacon Sandwich w/ fruit Apple OUT Shakeo Zucchini Spaghetti SATURDAY Protein Pancakes Kind bar & Apple Chicken Salad Shakeo Zucchini Spaghetti SUNDAY Out at Brother Junipers Shakeo Hueys MONDAY Shakeo and 1/2 Banana Fiber Sweep Vanilla Fresh, Grapes, Carrots, Avocado Celery & Hummus Vanilla Fresh & Cucumber Tomato Salad TUESDAY Shakeo and 1/2 Banana Fiber Sweep Vanilla Fresh, Grapes, Carrots, Avocado Celery & Hummus Vanilla Fresh & Cucumber Tomato Salad WEDNESDAY Shakeo and 1/2 Banana Fiber Sweep Vanilla Fresh, Grapes, Carrots, Avocado Celery & Hummus Vanilla Fresh & Cucumber Tomato ...

As usual I am gearing up for a fabulous week! I am concentrating on my nutrition as next weekend is my Birthday Weekend and I will NO doubt eat some JUNK! I don't want to ruin my progress so I WILL be on point this week :) This week I added a day of PiYo into my 21 Day Fix Extreme workouts and it was a great choice! So lastly, I FINALLY rode my horse!! I am planning to jump back in to barrel racing. I am so excited!! Now if we could just get riding with all this rain and mud! lol My Meal Plan this week is: BREAKFAST SNACK LUNCH SNACK DINNER FRIDAY Scrambled Eggs w/ spinach, Toast w/ PB Apple OUT - Flank Steak Salad Shakeo Chicken Tacos SATURDAY Oatmeal w/ berries & Scrambled Eggs Kind Bar Leftovers Shakeo Chicken Salad SUNDAY Oatmeal w/ berries & Scrambled Eggs Kind Bar Chicken Salad Shakeo Mom's Dinner MONDAY Scrambled Eggs, Fruit, Toast w/ PB Apple & Cashews Pork Tenderloin, Veggies, Swt Pot Shakeo Chicken Salad TUESDAY Scrambled Eggs, Fruit, ...

Who has trouble getting their veggies in?? I usually don't but this morning I wanted to load up on veggies as I am going to a cookout and know there will NOT be veggies there. The cookout is my cheat meal for the week ;) And let me apologize but I don't have measurements on ingredients below because we just threw it together! Anyway, here's how to make my Veggie/Egg Scramble: Ingredients: 3 eggs (we use organic eggs) Power Greens 1/2 small red onion Jalapeño Garlic, minced Black Pepper and Sea Salt to taste Coconut Oil Directions: Chop veggies  Saute onion, garlic, and jalapeños in coconut oil in a skillet, we used a cast iron Crack open eggs in a bowl and mix in sautéed veggies, add spices We used an immersion blender to mix veggies and eggs Add spinach to egg mixture and cook in a skillet with coconut oil Enjoy! We had this with Ezekiel Cinnamon Raisin Toast. YUM!

So it's been a crazy week! I have been tired and not as much into my workouts! Next week I will be returning to my 21 Day Fix Extreme workouts because I miss them so much!! I will probably incorporate some PiYo to control my plantar fascititis and help my flexibility. I also will be taking Sundays off as I prefer to spend my time Sunday mornings meal prepping!  I did get a chance to check out the Beachbody On Demand this week and really liked it! It is basically the Netflix of workouts! You can stream them live from your smart phone, tablet, or computer! It is really taking off nicely and my clients that are using it have not had any complaints yet :) I haven't made out my workout plan for the week yet, but as I said I will be doing mostly 21 Day Fix Extreme workouts and probably PiYo on Fridays instead of Cardio and taking Sundays off so no Yoga. My meal plan for this week includes: BREAKFAST SNACK LUNCH SNACK DINNER FRIDAY Oatmeal w/ berries & Scrambl...

I have a great week :) My hubby is back in town from Colorado and his Snowboarding trip! I am on my last week of Round 2 of the 21 Day Fix Extreme. So Sunday, I did skip Yoga, but it was because I spent the time with my hubby. Here is one of my breakfasts this week! It was delicious!! For my 21 Day Fixers, this is  2 yellow, 1/2 purple, and 1 red. Here is a shot from this morning's workout. I am really noticing a big difference in my lean muscle! Yay! My arms and legs are so much more toned. Here is my Meal Plan for the week: BREAKFAST SNACK LUNCH SNACK DINNER FRIDAY Oatmeal w/ berries & Scrambled Eggs Kind Bar Chicken Salad Shakeo Spaghetti Zoodles SATURDAY Oatmeal w/ berries & Scrambled Eggs Apple & Cashews Chicken Salad Shakeo Date Night - Mexican Fajitas SUNDAY Oatmeal w/ berries & Scrambled Eggs Kind Bar Chicken Salad Shakeo Moms; Apple and AB for dessert MONDAY Oatmeal w/ berries & Boiled Eggs Apple & Cashews Pork Tenderloin, Ve...

Ingredients: 1 small can of Pink Salmon (drained) 1/4 cup Almond Flour 1 large Egg 1/2 Onion, chopped 1 tsp Frank's Red Hot Sauce Mrs Dash Garlic and Herb to taste 1 tsp coconut oil Directions: Heat 1 tsp of coconut oil in non stick skillet Cook each patty thoroughly, turning several times until browned on both sides Enjoy!!