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Author: anne

Healthy Aging Book Club

Last month I had a lovely visit with a group of 60 and 70 somethings to discuss the book A Long Bright Future by Laura Carstensen. The book club was hosted by Meghan Marty, a local Geropsychologist.

In her book, the author suggests cultural shifts that would better allow us to live long prosperous lives. She claims our current model of aging is built for short lives, not long ones. We cram the majority of our work in the beginning of our lives, and most of our relaxation at the end. One idea she suggests is that we redesign our work lives to have a more relaxed mid-life (for example, taking more time off when you have small kids at home). Then instead of “retiring” at 65, we could work differently, say mentoring younger people in our industry, or working part-time or at a more limited capacity into our 60’s, 70’s, 80’s…

One of the highlights for me was her 5 myths of aging (spoiler alert – elderly people tend to report greater happiness than those in their 20’s). Stress, worry and anger all decrease as we age. The author says it’s never too late to change, and regardless of genetics, our individual choices matter as far our long-term mental and physical health.

The author also stresses the importance of community as we age.

Having fewer than three people in your social circle with whom you feel emotionally close is a risk factor for all sorts of physical and psychological problems.

Our group discussed how this book could benefit not only those over 65, but people my age (40’s) as we think about successful ageing. Some ideas include keeping our minds sharp, our relationships strong, and setting realistic financial goals so that we feel safe and secure going into retirement. I liked the positive spin on this (not to worry, aging is not all doom and gloom) and how the author not only suggests cultural shifts, like major changes to social security, but also action steps we can take personally to improve our golden years.

Meghan is hosting her next book club Friday July 27th. We will read Happiness Is a Choice You Make: Lessons Learned From a Year Among the Oldest Old by John Leland (2018).

Want to join this lovely group? Message Meghan directly to reserve your spot.

More about Meghan:

Your host Meghan earned her Ph.D. in Clinical Psychology from the University of Colorado at Colorado Springs in 2012. She completed a geropsychology-focused pre-doctoral internship (2011-2012) and a palliative care-focused post-doctoral fellowship (2012-2013), both at the VA Palo Alto Healthcare System in Palo Alto, CA. Since 2013, she has been licensed to practice psychology in the state of Oregon.

She has spent years providing services to older adults and their families, in a variety of settings, dealing with anxiety, bereavement; end-of-life issues; chronic illness/injury; family caregiver stress; and varying degrees of cognitive impairment. She takes a strengths-based approach to her work, using interventions based on the principles of Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), person-centered/Humanistic therapy, and multicultural counseling to facilitate the mental health and well-being of her clients. Her clinical research has explored coping and adjustment in older adults, as well as protective factors against late-life suicide.

Want to join this lovely group? Message Meghan directly to reserve your spot.

Find Your Perfect Swimsuit

This little blast of heat we had this week is my glimmer of hope that swimsuit weather will be here soon! Do you struggle with finding a suit that fits a real actual human body? Do you look at the 6 ft tall, 112 lb, 20 year old model in the catalogue and think “well that suit ain’t gonna look like that on me!”. The average American woman by the way is 5’3″ and weights 168 lbs. So what’s a girl to do? The good news is swimsuit campaigns have shifted, and many companies, like Target and AE now feature photos of non airbrushed models, showcasing our wiggly, jiggly ladyparts. Hooray!

First, I’d like to dispel the “no bikinis over 40” rule. As one of my ladies says “I have a body, I’m in a bikini, therefore I have a bikini body!”. Let me guide you to some of my (and my clients) recent favorites. Thanks to all my ladies who sent these suggestions! I appreciate you!

So, what exactly you are looking for? Will you be chilling under the palapa in Mexico reading a book? Go for a plunging neckline, or some interesting metal details, paired with a cute sarong. This Magic Suit from Miraclesuit features rouching around the middle. I scored this floral embellished one piece (pictured to the left) at Nordstrom’s. It has a plunging neckline, but the tie across the back keeps everything under control. You can find similar styles here.

Will you be swimming major laps at the pool? Then look for a more athletic fit one piece, with secure straps. PrAna offers this one piece with convertible shoulder straps that will stay in place as you swim. For my curvy girls, check out Swimsuits For All. They offer a variety of separates, including full coverage briefs, bike shorts, and skirts.

Here’s my buddy Denise on the beach in Florida, rocking her floral print two piece from Target. Let’s just all take a moment to imagine we are on a sunny beach right now…

Will you be doing an outdoor activity in the full sun, like stand up paddle on the Willamette? Make sure you get a cover up or sun shirt. one of my ladies just ordered this tankini/ skirt combo from Garnet Hill , perfect for a sporty activity. They also offer a sun shirt in lots of colorful, fun patterns.

In an effort to limit sun exposure (and at the urging of my esthetician) I’m on a new campaign to keep my chest covered, and love this high neck sport bikini top (me to the left) from Venus.

If you are looking to shop local, check out Popina for vintage inspired looks that are super stylish, and comfortable.

Big thanks to all my ladies who contributed to this post by sending me their favorite suits! Have you recently found a gem of a suit? Message me and I will add your suggestions to this post.

xoxo

~Anne

Balsamic Roasted Asparagus And Mushrooms

Looking for an Easter side dish? Try this quick and easy roasted veggie recipe!

Roasting the veggies in oil, then adding butter for the last few minutes of cooking adds a lovely, complex flavor. The trick to roasting vegetables is to make sure you wash and thoroughly DRY your veggies. I pat mine down with a kitchen towel. If your veggies are too wet they will steam and wilt instead of getting nice and brown. Also, make sure you use a rimmed baking sheet (like a cookie sheet) rather than a pan with tall sides.

I used maitake mushrooms, because I love them. However you could sub any hearty mushroom of your choice. Spring for a bottle of fancy, aged balsamic vinegar (go on – you are worth it!). I found this fig balsamic at New Seasons. The slightly sweet flavor compliments the rich earthy mushrooms. Try it and let me know what you think.

Balsamic Roasted Asparagus And Mushrooms

Ingredients:

  • 1 lb. asparagus, trimmed, washed and dried
  • 8 oz maitake mushrooms
  • 3 Tbsp olive oil
  • 1 tsp salt
  • 2 Tbsp unsalted butter, melted
  • 1 Tbsp fresh thyme leaves
  • Aged balsamic vinegar (I used fig)
  • Handful of arugula or other sturdy salad greens

Directions:

  1. Preheat oven to 450°. Line a baking sheet with foil.
  2. Place asparagus and mushrooms in prepared pan. Drizzle with olive oil and sprinkle with salt. Lovingly massage your veggies to make sure everybody has a nice coating of oil, then spread them out in a single layer (use two pans if necessary, no crowding!).
  3. Roast veggies in preheated oven until just charred and tender – about 15 minutes.
  4. Remove from the oven, add butter and thyme leaves, toss to coat, pop them back in, and roast for another 5 minutes.
  5. Arrange greens and roasted veggies on a platter and drizzle with a generous splash of balsamic vinegar.

I made this into a couple of meals. First I put together a dinner salad with arugula, roasted veg, and grated Parmesan, paired with baked chicken and rice. Then for breakfast the next day, I made salad eggs (veggies mixed with scrambled eggs – see photo below). You could also serve your roasted veggies over mashed potatoes, or pasta.

Looking for more Easter veggie sides? Try these roasted radishes. This green soup makes a nice, light first course. And one more asparagus option – this quick and easy pesto.

Some notes: You may have noticed in the second photo up above that I used two separate cookie sheets. I wanted to make sure the asparagus and mushrooms were evenly cooked, but not burned. Next time I will cook them in the same pan, as they had similar cooking times, and plenty of room to be happy. The asparagus I bought were pretty big – I like mine pencil sized – so I sliced them lengthwise. I don’t think the size of the stems makes a difference in this recipe (and it added to my prep time) so I left that part out.

Who is this person to try to tell me what to eat??? Well I’m a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. I offer this recipe both to tickle your taste buds, and to bring you over to the dark side (a love of chicken skin and bacon, cooking with healthy fats, eating veggies with every meal, drinking wine when the day calls for it, eating for pleasure, not counting calories, sharing meals with friends and family…) Please see your medical professional for specific dietary advice.

Love this recipe, or my charming personality? Please let me know by shooting me a quick email, or sharing this with your friends.

xoxo

~Anne

Dark Chocolate Bark With Raspberries And Pumpkin Seeds

Need an easy, beautiful, delicious, and healthy sweet treat for your Valentine? Check out this chocolate bark recipe from Lily Nichols aka “The Pilates Nutritionist”. In less than 20 minutes I whipped this together, sourcing all my ingredients from Trader Joe’s!

I love Lily’s food philosophy, and her newsletters are full of great info about healthy eating, fitness, and self care. Visit Lily’s site to find out about her new book Real food for Pregnancy.

Recipe below, reprinted with permission from the author…

Dark Chocolate Bark With Raspberries and Pumpkin Seeds

Ingredients

  • 8 oz dark chocolate (I use 2 bars of Theo 85% Baking Bar)
  • 1/3 cup raw, shelled pumpkin seeds
  • 1/4 cup freeze-dried raspberries (crumbled pieces are ok)

Directions

  1. Break or cut chocolate into small pieces, roughly ½ inch pieces or smaller. Place in a medium glass bowl.
  2. Melt the chocolate. You can either melt over the stovetop, by setting the bowl of chocolate over a small saucepan with simmering water and stirring with a spoon until melted (your bowl will need to be larger than the opening of the saucepan and the bowl should not directly touch the simmering water). Alternatively, you can melt the chocolate in the microwave, stopping to stir the chocolate every 20 seconds or so, until melted.
  3. Line a cookie sheet with parchment paper or wax paper. Pour the melted chocolate onto the paper and spread into an even layer using an offset spatula or a rubber spatula.
  4. Sprinkle with pumpkin seeds, then freeze-dried raspberries. Let cool for several hours on the counter or in the refrigerator for 20 minutes. Break into pieces and enjoy!

If you can’t find Theo’s 85% Baking Bar, you can do half 100% chocolate and half 70% dark chocolate and get pretty darn close. Or, simply use whatever dark chocolate you like.

Anne McCranie is a Portland, 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.

A Hygge Recipe For Danish Meatballs In Curry

I recently read Meik Wiking’s The Little Book Of Hygge. Mr Wiking is the CEO of the Happiness Research Institute in Copenhagen. He studies happiness in cultures around the world. Despite their long, dark winters the Danes are among the happiest people on the planet. Why is this? Could it be their culture of Hygge?

So what is hygge exactly? Hygge (pronounced Hooga) is as a feeling of home, safety, warmth, coziness, love. It can be as simple as savoring a cup of warm tea, or relaxing in front of a roaring fireplace snuggled in a blanket. Hygge is often combined with other words – “I can’t wait to get home and put on my Hyggesocks.” or “Want to take a hyggecoffee with me?”

Danes know how to hygge – they dress casually, layering bulky sweaters and scarves over skinny jeans. They fill their homes with vintage furniture, stacks of books, fuzzy blankets and cushions, and they often bring nature indoors via leaves, twigs, or animal skin rugs. They love coffee, sweets and bacon. Sounds like Portland has the Hygge thing down! Danes are obsessed with lighting, especially candles! They light them at work, at home, and in classrooms to create “emotional coziness”. As far as lamps go, the lower the temperature of the lighting, the more hygge a room feels. I believe the ONLY time you should turn on an overhead light is while vacuuming or mopping the floor, so I totally get it. This is dinner not a police interrogation! 🙂

Hot drinks (especially coffee, tea, and mulled wine) are high on the hygge list, as are fireplaces, board games, music and sweet treats. Danes like to spend time cooking and eating with loved ones, in fact the longer a dish takes to cook the more hygge it is! Here’s what it is not: bragging about your accomplishments, or trying to one up your neighbor with the fanciest car, watch, or house. Hygge is about simplicity and modesty. Think rustic over new, simple over posh, and ambience instead of excitement.

I recently made one of the recipes from this book, and in true hygge style I shared it with friends. Here is my buddy Jonah getting down on his meatballs. A minute before his mamma took this photo he leaned over and out of the blue said “I love you”. Was this because I made him meatballs? Who knows and who cares!

We all agreed this recipe was a hit so I wanted to share it with you. Here it is below (reprinted with the author’s permission). Try it and let me know what you think!

 

Boller I Karry (Danish Meatballs in Curry)

Cooking time – about an hour and thirty five minutes (including one hour for the meatball mix to rest).

Meatball Ingredients:

  • 1 cup breadcrumbs (or 2 Tbsp. flour)
  • 1 egg
  • 2 onions, peeled and finely chopped
  • 3 garlic cloves, chopped
  • salt and pepper
  • 4 1/2 lbs. ground pork (I mixed beef and pork)
  • 4 cups beef stock (I ended up using two 32 oz containers of beef broth)

Curry Sauce:

  • 2 Tbsp. butter
  • 2 heaping Tbsp. mild yellow curry powder
  • 1 large onion, peeled and chopped
  • 1 large leek, peeled and finely chopped
  • 5 Tbsp. flour
  • 1/2 cup heavy cream
  • handful chopped parsley

Directions:

1. Place the breadcrumbs or flour with the egg, onions, garlic, salt, and pepper in a big bowl and mix it well. Add the pork, mix it again, and leave it in the fridge for one hour.

2. Take the mixture out of the fridge and use a spoon to form little balls. Add water to cooking pot  and bring it to a boil over high heat. Add the beef stock and the meatballs into the boiling water and let them simmer for five to ten minutes. Remove the meatballs from the water, but retain some of the liquid for later use.

3. Melt the butter in a pot, add the curry powder, and let it brown for a couple of minutes.

4. Add the chopped onion and leek and let them brown for a couple of minutes. Add flour and mix well. Then add some of the cooking liquid, little by little, stirring until the sauce thickens. add the cream and the meatballs and simmer for about twelve minutes.

5. Garnish with parsley and serve with rice.

 

Couple of notes – first, this recipe made about 50 meatballs, so I shared these with several friends and they all loved it! I’m betting you could easily cut this recipe in half. Second, I’m not sure if he meant to use half water and half stock to boil the meatballs, but I doubled the amount of broth he suggests in this recipe and ended up cooking my meatballs in two batches (using just broth, no water) so they had plenty of room to swim around. Save any leftover broth and use it to cook rice, or steam veggies.

Ok one more picture of this cute nugget:

 

 

Anne McCranie is a Portland, 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.