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Author: Anne

Healthy Feet, Healthy Body

If you have done any personal training with me or attended one of my Pilates or yoga classes you have no doubt heard me discuss the importance of strong, flexible, healthy feet. Greater strength and mobility allows for more economic movement.

What are “Healthy Feet”?

  • Pain free!
  • Strong and flexible, feet, ankles and toes, that all articulate when you walk.
  • Toes are straight, not crooked, and point straight forward.
  • Toes lie flat, not curled under, with toenails pointing up towards the ceiling.
  • Foot is triangle shaped, widest at toes.
  • You are able to walk barefoot without discomfort.

Why is Foot Health Important?

Deconditioned foot muscles can cause muscles in your legs, hips and back to work less efficiently. This may translate to pain in your knees, low back, shoulders and neck. Common foot ailments include: bunions, neuromas, plantar fasciitis (or plantar fasciosis), hammertoes, and ingrown toenails.

How Can I Correct These Problems?

Oh I’m glad you asked! The good news is a lot of this is under your control. Start paying attention to which shoes hurt your feet, what activities make your feet feel better or worse? Kick your shoes off once or twice a day and walk around the house or office barefoot (if you are not currently in a painful, inflamed state). Meet with Anne to learn about:

  • Foot strengthening exercises
  • Healthy footwear
  • Correct Toes
  • Use of heat or cold
  • Myofascial release work

In this recent article about a new “foot core paradigm”. Dr. Patrick McKeon, an athletic therapist and professor of exercise science and his colleagues outline their ideas presented in the March issue of the British Journal of Sports Medicine. They argue that traditional sports medicine largely ignores the contribution of the intrinsic foot muscles in stabilization work.

“When we talk about core stability, you immediately have visions of people training their abdominal muscles,” says Dr. Patrick McKeon, an athletic therapist and professor of exercise science at Ithaca College in New York.

“We also have a foot core,” he says. “The muscles in the foot behave in the same way.”

These small muscles in our feet help keep us stable and balanced as we move. By relying on shoes with arch support, or orthodics we use the small muscles less. The large muscles of the foot and lower leg often take over the role of stabilization. This can lead to overuse injuries. When my clients ask me about orthodics I recommend using them as a temporary “cast” to support and immobilize the injured area while it heals rather than using orthodics an ongoing permanent solution. Once the inflammation is gone you can begin strengthening the muscles that support your arch, rather than allowing them to become deconditioned.

So how do we strengthen these tiny muscles? The authors recommend spreading the toes wide, squeezing them together, curling your toes and pulling a towel towards you, and picking up a marble with your toes (all moves by the way that we did here in our Healthy Feet Workshop this past February).

Contact me to find out how my “Healthy Foot” program can help you live pain free!

 

The June Five

BACK

1) Tai Chi Twist:

Anne twist 1 6.17
Anne twist 2 6.17
  • Stand with feet about hip distance apart.
  • Swing your arms from side to side, allowing your shoulders, hips, and legs to move.
  • Spine twist. Ankle, hip and shoulder mobility.

2) Calf Raise:

Anne calf raise edit 6.17
  • Stand on a yoga block.
  • Slowly lift and lower your heels ten times.
  • Strengthens whole posterior chain – calves, hamstrings, glutes.

3) Side Lunge:

Anne side lunge 1 6.17
Anne side lunge 2 6.17
  •  Stand with feet a little wider than hip distance.
  • Shift your weight into your right leg as you bend your right knee.
  • Straighten legs and move hips back to center.
  • Reach up to the left, lifting your left leg if possible.
  • Ten each side.
  • Strengthens legs and hips, improves balance.

4) Hamstring Curl:

Anne ham curl 1 6.17
Anne ham curl 2 6.17
  • Stand tall. Bring your weight to your right leg and stretch left lag back behind you as you tilt forward.
  • Slowly kick right heel towards your bum, then extend your leg.
  • Ten each side.
  • Strengthens hamstrings, hips. Standing balance.

5) Calf Stretch:

Anne calf stretch 6.17
  • Stand facing a wall, right foot a little in front of left, both heels on the ground.
  • Slowly work your front knee closer to the wall, then back off.
  • Stretches ankles, calves.

Carrot Cake Baked Oatmeal

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

Ingredients:

  • 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

 

Directions:

  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.

The April Five

1) Warrior II:

Anne Warrior II April 2016

(Side lunge with front knee bent, back knee straight)

  • Step right foot forward between your hands, step left foot back and press left heel firmly into the mat.
  • Stack your shoulders over your hips (hips and shoulders face the side wall) and reach arms out to the side.
  • Bend your front knee right over your ankle, as if your knee were looking over your front toes.
  • Hold for one minute then switch sides.
  • Hip stretch, balance, leg and back strength.

 

2) Leg Pull Back:

Anne Leg pull 2 April 2016

(Reverse plank with leg lift)

  • From seated, lift hips up into a reverse plank with hands under your shoulders and fingers facing forward.
  • Exhale as you lift your right leg a few inches off the ground; inhale as you lower your leg back to the ground. Alternate slow leg lifts for one minute, keeping hips stable.
  • Shoulder flexibility and strength, core strength, hip stabilization.

 

3) Swan Dive:

Anne Swan Dive 1 April 2016

Anne Swan Dive 3 April 2016

(Roll down the front side of your body with control)

  • Start from a plank position with knees down, hands under your shoulders.
  • Slowly roll your legs, pelvis, lower belly then lower ribs onto the mat.
  • Press through your hands and lift your belly as you lift back up to a neutral spine.
  • Keep abdominals turned on; think of getting longer instead of gripping with your glutes.
  • Strengthens spine extensors, arms, and tummy.

 

4) Double Leg Kick:

Anne double leg kick 1 blue April 2016

Anne double leg kick 2 blue April 2016

(Kick both heels to your bum, then extend arms, legs, and back)

  • On your tummy, hands behind your back, looking over your right shoulder.
  • Exhale as you kick both heels towards your bum, then inhale as you extend arms and legs and lift your chest off the mat.
  • Exhale, relax back down onto the mat, look to your left and let your elbows drop to your side.
  • Repeat alternating kicks, then back extension for one minute.
  • Shoulder and leg strength and flexibility, Back strength, coordination.

 

5) Rolling Like A Ball:

Anne Rolling 1 April 2016

Anne Rolling 2 April 2016

(rolling on your back with control)

  • From seated, lift your feet and hold on to either the backs of your legs or ankles.Knees turn out like a frog.
  • Slowly roll back onto your upper back, then back to seated without touching feet to the ground.
  • Pull your belly button to your spine to make your roll as smooth as possible.
  • Core strength, spine flexibility, control.

Fudgy Date Brownies

It has been a while since I’ve posted a sweet treat and I decided we are in need of chocolate. Here is THE BEST no bake brownie recipe!

brownies 2 3.17

You will need a food processor, an 8×8 pan, and spatula.

 

Ingredients:

  • 2 cups walnuts
  • 2 ½ cups (about 15 – 20) pitted dates
  • 1/2 cup, plus 4 Tbsp. cacao powder (or unsweetened cocoa powder)
  • 2 tsp vanilla, divided
  • ¼ cup, plus 3 Tbsp. maple syrup
  • 1/2 tsp. sea salt
  • 2 Tbsp. coconut oil, melted (plus some extra to grease the pan)
  • Optional toppings: 1 Tbsp. walnuts, pinch of flaked sea salt, or pinch of shredded coconut

Directions:

  1. Combine walnuts, dates, 4 Tbsps. cocoa powder, 1 ½ tsp vanilla, 3 Tbsps. maple syrup, and salt in food processor. Blend until all ingredients are incorporated into a smooth paste. Now you have your basic dough.
  2. Lightly grease an 8 inch baking dish. Press dough into dish until evenly distributed.
  3. Now for the icing. In a mixing bowl combine remaining 1/2 cup cocoa, remaining ½ tsp vanilla, ¼ cup maple syrup, and oil. Stir to combine. Spread evenly over brownies.
  4. Refrigerate for 2 hours, then cut into squares.
brownies 1 3.17

∗Your brownies will be delicious just like this. If you want to give them a crunchy topping sprinkle a few walnuts, shredded coconut, and flaked sea salt on top.∗

 

brownies 3 3.17

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage therapist. She offers this recipe as a “healthier” option to traditional brownies made with flour and refined sugar. Please see your medical professional for specific dietary advice.