Ever buy some random grocery item that you need just a pinch of for one recipe only to watch it die a slow death in the back of your fridge? Unfortunately this was to be the fate of some leftover radishes I had bought as a topping for Pork Posole (which incidentally was delicious). I tried pawning them off on a client. Instead of taking them she suggested I roast them and offered this recipe.
Thanks Marnie!
While I’m sure you could add fresh herbs or garlic, I do like the simplicity of this dish as is. Short ingredient list, simple to prepare, paleo friendly, and low glycemic index. Try it and let me know what you think in the comments below…
Ingredients:
Into the oven:
After 20 minutes:
The finished product:
Roasted Radishes
Ingredients:
3 bunches radishes
3/4 cup olive oil
1/4 tsp. salt
1/4 tsp pepper
juice of one lemon
Directions:
Preheat oven to 450°
Trim leaves and stems off radishes. Slice into halves, or slice large radishes into quarters.
Toss with olive oil, salt, and pepper and place in a cast iron skillet, or rimmed baking dish.
Bake 20 minutes stirring once or twice.
Finish with lemon juice to taste and a sprinkle of salt if needed.
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.
This month Anne is looking for LOVE! Your love stories of course. Keep reading for details about how you could win a one on one session with Anne just by sharing the love…
Here are four things to can do right now to take control of your health and improve the odds for you and your heart:
Commit to getting regular exercise. The American College Of Sports Medicine recommends adults get 150 minutes of moderate intensity exercise per week. This should include strength training, balance and flexibility work, and neuromotor exercises to improve coordination and agility (yoga and TaiChi are recommended)
Maintain a healthy diet. Load up of a wide variety of veggies and fruits in all the colors of the rainbow. Consume an adequate amount of protein throughout the day, limit sugars and processed foods. Shop the perimeter of the grocery store first. If it has a commercial it’s probably not something you should be putting in your mouth.
Have your blood pressure checked. According to the CDC, people with high blood pressure are 4 times more likely to die from a stroke and 3 times more likely to die from heart disease, compared to those with normal blood pressure. If your blood pressure is outside of the normal range discuss your options with your doctor. These may include smoking cessation programs, engaging in regular exercise, changes to your diet or medication.
Reduce stress. Oh man this one is a biggie. In fact it may be the most important thing on this list. We all experience positive and negative stress throughout our lives and some events or times in our lives are more stressful than others. You can’t avoid stress, but you can manage your reaction to it. How? Sit quietly for five minutes every morning and focus on your breath. Call a friend or loved one to chat. Go for a walk on your lunch break. Take up yoga, tai chi, swimming, or any meditative repetitive form of exercise that you find calming. Tell someone that you love them.
Which brings us to our February love stories. Showing compassion literally improves our physical health. Research shows that when we feel compassion, our heart rate slows down, we secrete the “bonding hormone” oxytocin, and the pleasure centers of our brain light up like pinball machines.
Every day I get hugs and kind words from you and it truly warms my heart. I know you have a love story (or stories) to share and I want to hear them! How did you meet your spouse, what sweet thing did your child say this week, do you have a pet that brings you joy, is there a physical place that fills you with love?
This month I ask you to share your love stories either on Fluid’s Facebook page or in the comments below.
Anne will pick one lucky winner of a Movement + Massage session. Get on it though – winner will be picked on or before February 29th.
Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She offers small group and one on one training to provide stress relief, build muscular strength, improve joint function, and decrease chronic pain.
Interested in this workshop? Contact Anne A.S.A.P. as there are only two spots left! (503) 705-4762
Do you suffer from foot pain?
Treat your feet to some TLC Saturday February 6th!
We start with an Epsom salt foot soak and discuss what constitutes a “healthy foot” and how best to care for your feet. We then go through a simple exercise, stretching, and myofascial release program you can do at home to keep your feet pain free.
If you suffer from bunions, hammer toes, plantar fasciitis or general foot pain this class is for you! If you wear heels, dress shoes, soccer cleats, climbing shoes or traditional running shoes on a regular basis this class is for you! If you are not able to stand or walk barefoot without pain this class is for you!
Anne provides all equipment. You bring your feet, your loved ones, and the shoes you wear most often. I’m not going to tell you to throw out your heels. I am going to suggest ways to care for your feet so that you can continue dancing, running, and living your life while making conscious choices about your foot health.
Who: You!
What: Foot soak, healthy feet discussion, strength and flexibility exercises.
Why: Reduce foot pain, learn how to strengthen and stretch your feet and ankles, and visit with your Fluid family.
How much: $25 per person, or $40 for two people.
This class will sell out so contact Anne today to reserve your spot.
(503) 705-4762
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 using a combination of movement + massage to aid in pain relief.
The November Five are here! We started working on these exercises this week in our classes and personal training sessions.
Can you try one minute of each of these moves every day this week?
For a more detailed description of the moves click here. For an in person demo call Anne to set up a one on one session or join an ongoing class.
Half Roll Back/ Twist:
Leg Pull:
Digging Trenches:
Squat/ Side Kick:
Eagle:
Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes, one one one training and movement + massage sessions.
Call her today to schedule your complimentary consultation. (503) 705-4762
Are you able to play with your kids (or grand kids) or are aches and pains holding you back? Were you able to spend enough quality time with your loved ones this summer or were you chained to your desk? Are you happy with your current fitness, nutrition, and stress level?
How would you like to pop out of bed every day pain free? Reach down to pick up your dog without fear of injuring your back? Cruise by the box of donuts in the break room without batting an eye?
Ready for the new healthier, happier you? Join me for Fluid’s Wellness Challenge 2015!
You all gave me lots of great feedback about last year’s challenge – what worked and what left you feeling frustrated. I have implemented a few changes to make this year’s challenge even more successful!
Why: To look and feel your best! To again enjoy the activities you once loved. To create new healthy habits!
What: Six week challenge. Weekly assignments that include simple mindfulness, nutrition, and fitness activities that can be done anywhere using minimal equipment
Who: You! And your Fluid family. The challenge is open to anyone, you do not have to be a current Fluid client to participate.
Where:Anywhere! The challenge will be communicated and tracked online and via email so even if you are traveling this month or live outside of Portland you can participate! You are welcome and encouraged to attend both the welcome meeting and a wrap up party at Fluid World Headquarters – 1644 S.E. Clatsop Street in Sellwood.
How: Call, or email Anne to register by September 14th. At the start of each week Anne will email your assignment. At the end of that week you report your success. The group with the most total points at the end of the challenge wins fabulous prizes!
When: Contest runs September 21st to November 1st 2015.
What exactly are you getting into? Here is a preview of week one:
1) Walk for ten minutes a day
2) Sit quietly for five minutes a day
3) Keep a daily food journal
Contact me via email, phone or in person to sign up for the challenge by September 14th.
This year you have three pricing options to choose from.
Option #1:
You receive a welcome handbook, weekly emails guiding you through the challenge, an online forum (facebook page) where you can share tips and feedback with your Fluid family members, a welcome meeting where you will meet your group, familiarize yourself with the exercises, take a short guided meditation and discuss goal setting and success tips, and a wrap party at the end of the challenge to celebrate your success!
$50
Option #2:
All of the above (emails, handbook, welcome meeting, wrap party) plus six weekly classes – one class per week to be used between September 21st and October 31st – and a fluid t-shirt (see photo below) and water bottle.
$150
Option #3:
All of the above (weekly classes, emails, handbook, welcome meeting, party, shirt, water bottle) plus six weekly check-ins with Anne. Thirty minutes of facetime with Anne each week to be used as you like: coaching, goal setting, discussing your food journal, or going through a workout (or any combination of the above). These can be done in person, over the phone or via skype. AND one ninety minute massage!
$400
Still have questions? Call or email me. I am so excited for you to join me on this journey!
Remember you have to be in it to win it! You must register with Anne by September 14th.
Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer, and Licensed Massage Therapist. She offers private sessions, Pilates and Yoga classes and seasonal hikes and group activities.
Contact her today for your complimentary consultation. (503) 705-4762
