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Latest Posts

  • Low Sodium Ranch Dressing

    My friend Katherine Green has just released 30 Minute Low Sodium Cookbook, and I’ve been having so much fun trying out different recipes.

    During the recent heat wave, we’ve been eating a dinner salad at least once a week. Typically this is some combination of chicken, pasta, and whatever veggies are in the fridge. This week I dressed our big salad with Katherine’s low sodium ranch dressing.

    Ranch gets a bad rap. This is not the gloppy, store bought, full of unpronounceable ingredients, ranch. For this recipe you simply add a few spices to yogurt and sour cream. Light, easy and delicious.

    Try it and let me know what you think.

    Low Sodium Ranch Dressing


    • 3/4 cup low fat plain Greek yogurt
    • 1/4 cup low fat sour cream
    • 2 teaspoons apple cider vinegar
    • 1 teaspoon dried parsley
    • 1 teaspoon dried dill
    • 3/4 teaspoon onion powder
    • 3/4 teaspoon garlic powder
    • 1/4 teaspoon freshly ground black pepper
    • 1 to 2 tablespoons milk (optional)


    1. In a small bowl, whisk together the yogurt, sour cream, vinegar, parsley, dill, onion powder, garlic powder, and pepper until smooth. If using the milk, pour in 1 tablespoon at a time, whisking until the dressing reaches your desired consistency.

    2. Refrigerate leftovers in an airtight container for up to 3 days.

    Variation tip: For a spicy ranch, add 1/2 teaspoon of paprika and up to 1/2 teaspoon of cayenne pepper.

    PER SERVING (2 tablespoons): calories: 30; Total fat: 1 g; Saturated fat: 1g; Sodium: 17 mg; Carbohydrates: 2g; Fiber: less than 1g; Protein: 3g; Calcium: 40 mg; Potassium: 63mg.

    My hope is this recipe inspires you to try something new. This is not meant as specific dietary advice. YOU are in charge of deciding what is best for you as far as a healthy diet, and taking good care of you. The link above is not an affiliate link, I do not benefit financially if you click through to purchase Katherine’s cookbook. I am hoping that you will join me in supporting a local author.

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I work with my clients one-on-one or in small groups using a combination of movement + massage to aid in pain relief, increase mobility, build muscular strength, and reduce stress. 

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Learn more about Fluid’s signature R.O.S.S. method which encourages mindful movement and injury prevention. This method helps you warm your muscles and tune your brain to your body by starting with release work. 

R.O.S.S.™ helps you to organize your small stabilizers and strengthen your larger muscle groups