After a week of “vacation eating” last month (“why yes I would like dessert after every dinner thank you!”) I am now back to my more reasonable diet, including lots of fresh fruits and veggies. Try this easy, slightly sweet slaw, and let me know what you think in the comments below.

Honey Mustard Kale and Cabbage Slaw

honey mustard kale and cabbage slaw 6.17


  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 2 teaspoons apple cider vinegar
  • Salt and pepper
  • 3 cups mixed kale and red cabbage, shredded
  • 1 carrot, peeled and cut into matchsticks
  • 2 celery stalks, thin sliced
  • 1 small red pepper, thin sliced
  • 1 small green pepper, thin sliced
  • 1/4 cup fresh parsley leaves, chopped
  • 2 tablespoons red onion, diced
  • 2 tablespoons sunflower seeds
  • 2 tablespoons pumpkin seeds


  1. In a small bowl, whisk olive oil, mustard, honey, and apple cider vinegar. Season with salt and pepper.
  2. In another bowl, combine kale, cabbage, carrot, celery, peppers, parsley, and red onion with sunflower and pumpkin, seeds.
  3. Pour dressing over veggies and toss to coat. Taste and adjust seasonings if needed.

Anne McCranie is a Portland (Sellwood), based Personal Trainer and Licensed Massage Therapist. She offers this recipe to compliment your healthy lifestyle. Please see your medical professional for specific dietary advice.

Carrot Cake Baked Oatmeal

On May 2, 2017, in recipes, by Anne

Looking for a healthy breakfast idea? Try this baked oatmeal recipe and let me know what you think. While it does contain a small amount of sugar (from maple syrup, raisins, and carrots) it is also rich in vitamins, whole grains, fiber, and a little protein from the eggs, nuts, and and dairy.

carrot cake baked oatmeal final 5.17

These can me made a head and packed to go, and they freeze beautifully.

Carrot Cake Baked Oatmeal

carrot cake baked oatmeal ingredients 5.17


  • 2 cups oats
  • 1/2 cup chopped walnuts
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1 tsp sea salt
  • 1 egg
  • 4 oz. cream cheese, softened
  • 1 ½ cups milk
  • 1/3 cup maple syrup
  • 2 Tbsp. coconut oil, melted
  • 1 tsp vanilla
  • 1 cup carrot, grated
  • 1/3 cup raisins



  1. Preheat oven to 375 degrees.
  2. Grease an 8X8 pan with one Tbsp of coconut oil.
  3. In a large bowl, combine oats, walnuts, baking powder, cinnamon and salt.
  4. In a separate bowl, whisk together the egg, cream cheese, milk, maple syrup, the remaining oil, and vanilla (small lumps are OK).
  5. Add wet ingredients to dry and stir to combine.
  6. Fold in carrots and raisins.
  7. Pour mixture into pan and bake for 30 minutes, or until set.
  8. Let cool for ten minutes, then slice and serve.


Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Creative, Low Tech Workout Journal

On April 30, 2017, in Fitness, by Anne

What system do you use to track your workouts?

One of my ladies has been struggling with keeping a consistent self care schedule. She is very smart, organized, driven, and runs her own business, so she can set her own schedule. Over the past year she has been coming in to see me about once a month for a movement + massage session. Her goal was general relaxation, and to reduce the chronic tightness and pain in her neck. While she was going to weekly yoga and Nia classes, and walking, she was doing no specific strength work or release work for her neck.

Together we went through a few gentle, easy, neck release moves, and the Five. During her massage we worked on general relaxation with a focus on her neck. She agreed to do her exercises at home, for five minutes twice a week. I emailed her exercises and sent her on her way. When she came back the next month she was disappointed that despite coming up with a plan, she was not about to find the time to do her exercises.

In October she decided to put a reminder on her phone, and when the bell went off she would do her exercises. She did do her exercises a few times that month, then she would just start ignoring the alarm when it went off. She then picked two days (Sundays and Wednesdays), but when I checked in with her she was still struggling with consistency. She felt frustrated that she could be so organized at work, yet fail what seemed like a simple task – take care of herself by doing just a few easy exercises twice a week (does this sound familiar ladies?).

Last month I emailed her to check in, and she was so excited to tell me about her new system. She came in last week with this beauty:

Emily's workout calendar 4.17

Y’all know how I love a paper calendar right? Oh man did this bring joy to my heart! She gives herself a green sticker for her classes, a yellow sticker for walking – half sticker for short walks, full sticker for walks over 10,000 steps –  and a red sticker for her strength work on her own. She is on a roll for April!

Her calendar is simple and easy to use, and is a colorful visual reminder of her success. With a quick glance she can see what she heeds to do to round out her program for that week.

What I love about her story is she was motivated to learn new exercises, she saw the value in adding strength work to her current cardio and flexibility routine, she was motivated to do the work (reduced neck pain and tightness), but still faced roadblocks. Rather than getting frustrated and giving up, she found a solution that works for her!

What do you use (phone apps, paper journal, organizer) to track your workouts? Leave me a comment below about what has helped you be successful…


Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She works with her clients one on one, and in small groups to build strength and mobility, and alleviate chronic pain.

Contact her today for your complimentary consultation (503) 705-4762.

Fluid Movement + Massage, LLC

Anne McCranie | Personal Trainer/Licensed Massage Therapist | 1644 Southeast Clatsop Street, Portland, Oregon 97202 (Sellwood) | License #9460