The Pure Bar

Tuesday Tea Time- 

I absolutely Love clean eating and while I am not perfect at eating clean all the time, I am learning more and more all the time about eating clean. One thing that I am constantly on the look out for is good clean snacks. One of my favorites is the Pure Bar. I have enjoyed eating Pure Bars for a while now as a Healthy Snack bar, and when you take the time read the ingredients on the label there is no FLUFF they are made out of whole organic good for you ingredients. 

This past fall I learned that one of my cross country runners Mom was the creator of the The Pure Bar, and of course I was super excited. So that led to a Morning coffee break at Jp's with Veronica Bosgraaf, the creator of The Pure Bar. Actually we didn't have coffee we had tea :) My cherry blossom green tea was awesome by the way. Click here for Pure Bar Facts

We chatted about her business and how she started it and where it is now. I just loved hearing her story. I just love her passion for her product and how far she has come over the years. It is so Inspiring. Click here for Veronica's Story. 

The Pure Cook Book

Coming in February 2015, The Pure Food Cookbook. Personally I am excited for this, I cant wait to have more clean Ideas to try out at home.  Click here for more information about The Pure Food Cookbook. You can also Check out Veronica Blog, she posts lots of yummy recipes and helpful healthy eating tips. Veronica's Blog

Check out the Pure Bar

Check out the The Pure Bar online and tell me which flavor you want to try

Disclaimer- I did not receive compensation for this post, opinions are all my own

Love to Move MI Calendar

The LOVE TO MOVE MI Calendar is up to date with lots of Great Fitness Adventures for you to try !!!

Click Here For Live Calendar

GF Protein Blueberry Muffins and Winter Apparel

We went from Snow to Rain and it is a mess outside so why not stay inside and bake !!! I made these Yesterday and they were AWESOME !!! the batter kind of tasted like cake batter, it must have been the Vanilla Greek yogurt and the Protein powder. Enjoy 

Gluten Free Blueberry Muffins
Prep: 5 min   Bake: 28 min   Makes: 12 muffins

Ingredients:
1 ¾ all purpose gluten free flour (I use Cup4Cup.)
1 tablespoon baking powder
1 egg, room temp
1 cup white sugar
¼ cup vegetable oil
1 tsp vanilla extract
2 tsp lemon juice (Keeps the flavor fresh and balances out sweetness. Can leave out if you don’t have it.)
1 ¼ cups Greek yogurt (I used vanilla Greek yogurt.)
1 ½ cups frozen blueberries (Leave in the freezer until just before you mix in the batter. This will keep the color from bleeding!)

I also added a Scoop of vanilla protein powder and a little milk to thin it out 

Directions:
1. Preheat oven to 375 degrees. Grease or line a standard muffin tin. 2. In a large bowl, whisk together the GF flour and baking powder.
3. In a smaller bowl, whisk the egg until it is well combined. Add in the white sugar and whisk together well until thick. Add the oil, vanilla, and lemon juice and whisk to combine.
4. Add in the Greek yogurt and whisk very well until fully combined. Mixture will be thick! Set aside for a moment.
5. Add the frozen blueberries into the GF flour mixture. Toss them in the flour to coat them, this will keep them from sinking to the bottom of the muffin.
6. Pour the yogurt mixture into the GF flour bowl. Stir until combined using spoon or spatula. Batter will be very thick.
7. Fill muffin cups 2/3 full. I used a 1/4 cup cookie scoop.
8. Bake for 25-30 minutes or until tops are springy to the touch and edges are starting to turn golden. Cool in pan for 10 minutes before removing and cooling on a wire rack.

Muffins are best fresh, but will keep for several days in an airtight container!


By the way the rain has now turned back to snow.. In case you were wondering !!! Good thing I ordered a new winter coat off backcountry.com.. It cant get here soon enough.. I really wanted one of those super warm North Face Jackets that goes down to like your knees.. but I ended up ordering a Colombia jacket instead, hopefully it meets my expectations or I might just be forking out a few hundred for the North Face one anyways. 

This week !!!!!

Love to Move MI !!!

Fit By Nature- Monday 6:30

Nov. 3 – Prospect Park – 22nd and Columbia Ave., Holland
Nov. 10 – Herman Miller in Zeeland - Main St. and Chicago Dr.
Nov. 17 –Dunton Park – Howard Ave, Holland
Nov. 24 – Holland Municipal Stadium – (16th St. and Fairview)- We could have Rain and Snow Dress Accordingly 
Dec. 1 – Zeeland Athletic Fields – (Baseball Fields off 96th St.)
Dec. 8 – Centennial Park – downtown Holland, (park on Central near 11th street)
Dec. 15 – Window on the Waterfront – Columbia Ave and 5th street
Dec. 22 - Pigeon Creek – Stanton St., West Olive
Dec. 29 - Winstrom Park – 160th and Ottawa Beach Rd.    

Tuesday 11/25/14 - Pre-Thanksgiving Boot Camp 8:15 pm

Wednesday 11/26/14 - Pre-Thanksgiving Kickboxing/Cardio Class with Sasha 4:00-5:30

Thursday 11/27/14 - 8K Before you Eat 8:00 Am Thanksgiving Morning  Downtown Zeeland, Follow link for more info on the event. 
NO 8:15 GROOVE   

Friday 11/28/14- Post Thanksgiving BURN class with Sasha at 9:00AM @ S&S Studio in Zeeland

Fall into Fitness: Check out the LIVE Calendar 

Love to Move MI - Live Calendar

Sasha Sandor Fitness Schedule

Have a Great Holiday Week !!!

A Slimmer Thanksgiving

A Slimmer Thanksgiving

The average Thanksgiving dinner contains 2,000-3,000 calories; here are some tips to slim down your Thanksgiving Day meals so you can focus on enjoying time with your friends and family.

10 tips to a slimmer Thanksgiving:

1.  Eat a Healthy Breakfast- to keep you from overeating later.  Try 2 slices of Turkey Bacon and 2 scrambled eggs with 1 slice of whole-wheat toast with 1 tsp of butter.

2.  Choose Appetizers Wisely- stick with fresh veggies and low fat dip instead of nuts or cheese and crackers.

3.  Eat Slowly- enjoy your meal and savor every bite.

4.  Use a Smaller Plate and do not put food on the table (serve buffet style)- this can cut your calorie intake as much as 50%.

5.  Choose White Meat over dark- trim off the skin to trim calories and fat.

6.  Beware of High Fat Side Dishes- if possible; offer to bring dishes to pass that are lower in fat. Or, take a small spoonful size serving of stuffing and potatoes but load up on vegetables.  Pile the plate with salad topped with oil and vinegar dressing.    Pass on the rolls…the refined carbohydrates offer little satisfaction, have loads of calories and create dangerous insulin spikes.

7.  Watch the Alcohol Consumption- wine is fine but dilute with sparkling water to cut down on the calories.  Beware that drinking during the Thanksgiving Football Game lowers your ability to make wise food choices when presented with lots of high calorie options.

8.  Be dessert savvy… Pumpkin pie- 1 slice = 316 cal;  Pecan pie- 1 slice =  503 cal; Apple pie- 1 slice = 411 cal.

9.  Walk it off- go for a walk or play some football in the yard.  The fresh air is great for refreshing your body after cooking and eating all day.  So, get moving!

10.  Make healthy leftovers- instead of turkey sandwiches; use the remaining turkey to make a pot of soup with fresh chunky vegetables.

Pinterest- Ideas

          

Guest Post- Sasha Sandor Fitness

Chicken salad (Also try with Turkey this November)

Chicken salad is a satisfying meal no matter the season or occasion. The recipes for chicken salad vary greatly, giving it many different flavor profiles and styles. However you define chicken salad, try this option for something a bit lighter (yogurt provides the creaminess) that offers a nod to Michigan’s own local Montmorency cherry crop:

2 whole boneless, skinless chicken breasts, trimmed of fat

¼ cup chopped fresh basil

3 tablespoons fresh thyme leaves

¾ cup dried Montmorency cherries

Dash of kosher salt

Freshly ground black pepper

¾ cup non-fat Greek yogurt or Non fat mayo

Place chicken breasts in medium pan, cover with water and bring to a boil. Reduce heat and simmer for 20 minutes or until chicken is no longer pink in the middle. Drain and rinse with cold water to cool. Once cool to the touch, cut chicken into ½-inch cubes and place in a large mixing bowl. Add basil, thyme, cherries, salt and pepper and mix thoroughly. In a small bowl, whisk together the Greek yogurt and olive oil until well blended. Pour over the chicken and mix together. Chill for 4 hours or overnight. Serve in lettuce cups or on whole grain bread.

Makes 6 servings

Per serving: 192 calories; 6 g total fat;60 mg sodium; 16 g carbohydrates; 1 g fiber; 14 g protein 

Harvest Pumpkin Dip

1 Cup Pure Pumpkin

½ cup nonfat Greek yogurt (plain)

½ cup light brown sugar

½ teaspoon cinnamon

1 Cup thawed nonfat or dairy free Whipped Topping

Mix all ingredients together and refrigerate until the consistency is pudding like. Serve with sliced apples, pears, baked pita chips, wheat pretzels or low fat graham crackers.

Makes 4  -  ¼ cup servings - approximately 65 calories/ serving

Recipes can be found at www.eatingwell.com

Next week we will be featuring diabetic friendly  recipes  for the holiday.

Sasha Sandor

Snow

Yeah This is happening !!!!! 

This week... Love to Move MI

WINTER: Fit By Nature Schedule 

Click Here to SIGN UP

Do you need a little motivation or push to keep moving this holiday season while it gets a little colder and darker? Fit By Nature is just the right thing for you to sign up for....we are a group of people who know moving outdoors makes you feel better on a regular basis! There are many other benefits like...
1. Fresh air is better than breathing in the sweaty gym or even the stagnant air in your cozy house. 

2. Natural elements help train the body for anything...agility, balance, coordination, reaction time and more!!!

3. Your immune system gets a boost and that is a double whinny when you combine it with the happy feelings of hanging out with cool people doing cool things!!!

4. Everyone else can complain about winter coming, but together in Fit By Nature we can find all the wonderful elements to enjoy during this change of seasons, plus our bodies get much more acclimated to it because we are spending time in it!!

Class will run every Monday from Nov. 3 - Dec. 29 from 6:30 - 7:30pm. It is open to all levels of fitness, we will walk and we will run and you can adjust the level to best fit what you need that day. The cost of the entire session is $56 or you can attend once in a while for $10 per class. You can register online through the following link or pay each time you come to class. Please let me know if you have any questions!

The FULL location class schedule is below....

Nov. 3 – Prospect Park – 22nd and Columbia Ave., Holland
Nov. 10 – Herman Miller in Zeeland - Main St. and Chicago Dr.
Nov. 17 –Dunton Park – Howard Ave, Holland
Nov. 24 – Holland Municipal Stadium – (16th St. and Fairview)
Dec. 1 – Zeeland Athletic Fields – (Baseball Fields off 96th St.)
Dec. 8 – Centennial Park – downtown Holland, (park on Central near 11th street)
Dec. 15 – Window on the Waterfront – Columbia Ave and 5th street
Dec. 22 - Pigeon Creek – Stanton St., West Olive

Dec. 29 - Winstrom Park – 160th and Ottawa Beach Rd.      

Fall into Fitness: Check out the LIVE Calendar 

Love to Move MI - Live Calendar

Sasha Sandor Fitness Schedule

This week: Classes with Melissa 

Tuesday 11/18/14 Cardio/Combo Class 8:15 pm

Thursday 11/20/14 Groove 8:15 pm

Oh Friday

Gems Groove 2014

So MUCH FUN !!!!!!!! 

DeKruyter's in Nicaragua: Missions in Nicaragua

Sharing a Amy's Blog for there Trip to Nicaragua



DeKruyter's in Nicaragua: Missions in Nicaragua: On November 11;  Dave, I and the kids are going to Nicaragua for 6 weeks.  We are planning to live in Bluefields, Nicaragua with our friends...

Be yourself; everyone else is already taken.” – Oscar Wilde

Happy Monday Enjoy this Great Read from Wellfesto 

"Take Your Messy, Beautiful Self Everywhere You Go"

Great Read

Be yourself; everyone else is already taken.” – Oscar Wilde

FNB- TODAY

FIT BY NATURE for MONDAY NOVEMBER 10 - with Heather Winia 

We will be meeting at Herman Miller on Main st. in Zeeland.  

855 E Main Ave

Zeeland, MI 49464

We will be in the main parking lot in the front of the building.  Dress accordingly, it may rain. 

Don't Forget to Check out the Live calendar 

Love to Move MI- Live Calendar

Sock Sales

Pro Compression  Sock  of  t he  Month

November's Sock of the Month may be the most amazing sock you'll wear this fall! True graduated compression design includes all the great features you've come to expect from Marathon socks by PRO Compression. Save 40% when you enter coupon code NOV at checkout. Free shipping is available for your purchase over $20 (after discount), shipped to your US address.      Look great and feel even better when you wear the November Sock of the Month!

Ordering is Easy Click here to select your size and quantity. Hurry, coupon code NOV expires November 30, 2014. Sorry, no back orders. Share this special offer with friends and family before they're gone. Team PRO Compression

What a Weekend

Weekend at home 

I hope that you had a great weekend. It was kind of cold and Rainy here in Holland, MI this weekend so I was pretty lazy stayed home a spent most of the weekend reading and watching Netflix while on the elliptical at home. 

Friday Night was Great though. It was the Cross Country banquet and as in years past I picked up flowers from Easter Floral for the senior girls. Two of the seniors didn't show up so I got to keep these two pretty Daisies at home. 

At the Dinner though Deb and I were given these beautiful Fall Bouquets from the team and West Coast cash, which I had never heard of but is pretty awesome. You can use them all over Holland/Zeeland area Holland-West Coast Cash. 

It was an AMAZING season of Cross Country we had such a great group of students/runners this year. I just can't say enough about how truly awesome they were. 

Besides some Running, Elliptical and Hot yoga Riley and I hung out on the couch a lot this weekend Reading and watching Reign on Netflix 

Reign- The CW Network

The show is about Mary Queen of Scottland, I can't help I very much enjoy Medieval books and shows. I got sucked in to this and elliptical'd for like 2 hours on Saturday watching this show on Netflix 

Then while I wasn't on the Elliptical I was reading this book. What can I say I like the mystical, fiction books like Twlight, Harry Potter, Hunger Games.... And this fits right in. I didn't know that they are actually making this one into a move as well. 

Hope that you had a Great Weekend 

Did you Stay in Side and relax like me ? or go on some fun adventures ? 

Inspiration

Running Inspirations.. Women and RUNNING Just a few of my Favorite ladies articles and stuff :) 

Zelle- a new sections of Runners world that is focused on Women's Running, I need to figure out a way to be a part of this :) 

Shalane Flanagan ( I got to Meet Her) and Kara Goucher , I follow both of them in Instagram, Twitter and Facebook.. I am just slight obsessed with running ... :) 

Runners World Article- This women is just Amazing and so inspirational, I get Runners World Magazine in the Mail and I often Read article online as well.  This story was so just inspiring that I has to share :) 

Stuft Mama- Runner, Mom Blogger Kristen Shares all of her up and downs with running Marathon Training and life on her blog Stuft Mama. I have been following her for a while now and I really enjoy reading her posts. 

Oiselle Running - New women,s Running apparel and blog, I am seriously Considering joining the Flock. It is sold out right now but I joined the list to find out when it will be available again. 

LETS RUN !!!!!!!

Here is a quote that I love by Eleanor Roosevelt to brighten your day 
"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face.. we must do that which we think we cannot."

Lots of Pictures

Happy Wednesday !!!! This is what I have been working on for the post couple of hours 100's or pictures from the Cross Country Season to go Through !!! So much Fun 


Feel Free to take a look at all the fun we had this season

HCXC- 2014 Pictures

New LOGO for Love to Move MI !!!!!!!

NEW LOGO- Which one do you like the best.

Comment 1 or 2 for your pick :) 

WINTER: Fit by Nature Schedule + Fall Into Fitness

WINTER: Fit By Nature Schedule 

Click Here to SIGN UP

Do you need a little motivation or push to keep moving this holiday season while it gets a little colder and darker? Fit By Nature is just the right thing for you to sign up for....we are a group of people who know moving outdoors makes you feel better on a regular basis! There are many other benefits like...
1. Fresh air is better than breathing in the sweaty gym or even the stagnant air in your cozy house. 

2. Natural elements help train the body for anything...agility, balance, coordination, reaction time and more!!!

3. Your immune system gets a boost and that is a double whinny when you combine it with the happy feelings of hanging out with cool people doing cool things!!!

4. Everyone else can complain about winter coming, but together in Fit By Nature we can find all the wonderful elements to enjoy during this change of seasons, plus our bodies get much more acclimated to it because we are spending time in it!!

Class will run every Monday from Nov. 3 - Dec. 29 from 6:30 - 7:30pm. It is open to all levels of fitness, we will walk and we will run and you can adjust the level to best fit what you need that day. The cost of the entire session is $56 or you can attend once in a while for $10 per class. You can register online through the following link or pay each time you come to class. Please let me know if you have any questions!

The FULL location class schedule is below....

Nov. 3 – Prospect Park – 22nd and Columbia Ave., Holland
Nov. 10 – Herman Miller in Zeeland - Main St. and Chicago Dr.
Nov. 17 –Dunton Park – Howard Ave, Holland
Nov. 24 – Holland Municipal Stadium – (16th St. and Fairview)
Dec. 1 – Zeeland Athletic Fields – (Baseball Fields off 96th St.)
Dec. 8 – Centennial Park – downtown Holland, (park on Central near 11th street)
Dec. 15 – Window on the Waterfront – Columbia Ave and 5th street
Dec. 22 - Pigeon Creek – Stanton St., West Olive

Dec. 29 - Winstrom Park – 160th and Ottawa Beach Rd.      

Fall into Fitness: Check out the LIVE Calendar 

Love to Move MI - Live Calendar

Sasha Sandor Fitness Schedule

This week: Classes with Melissa 

Tuesday 11/4/14 Cardio/Combo Class 8:15 pm

Thursday 11/6/14 Groove 8:15 pm

NaBloPoMo- Post Every Day in November

BlogHer- Post Everyday in November

Well I am off to a great start... I missed my post yesterday ... BOOOO. I was gone at the Country State Meet and didn't get back till late. That is my excuse...  So November 2 Here we Go.... 


Headed to State XC meet 

Started the morning with Abbi's Green Smoothie, Isn't she Healthy :) Berries, Yogurt, and Spinach. She said she couldn't even tell there was spinach in it... but it did have a nice green tint to it. 

I on the other hand stopped at Starbucks for a Grand Skinny Vanilla Latte and it was Wonderful !!!

We made it to MIS- Michigan Internal Speedway. It was Cold and WINDY ... Like SUPER Windy 

Course Preview with these two Lovelies They are just the Best !!!! Kayla on the Right is the one Running at the State Meet. GO KAYLA !!!

Lindsay on the Left has been one of the best XC supporters this year, she was injured most of the season but came to every meet and most practices and even came along to State. You are the best Lindsay. 

I am on the look out for more pictures from the Meet... It was hard to get pictures while they were running because we were running around cheering them on. 

HAPPY NOVEMBER !!!!