Anne - Fluid Movement + Massage

Spicy Italian Sausage, White Bean and Kale Soup

February 7, 2017July 3, 2025Anne

I saw this soup recipe on the New Seasons website and decided to try it out.

It fit my criteria of a short ingredient list, easy preparation, and a healthy combo of protein and veggies. I was temped to add more hot peppers as I really like things spicy, but stuck to the recipe and I’m glad I did. It is just the right amount of spicy. This is a great weekend make-ahead meal, in fact I doubled the recipe and froze half of the soup. I also let it simmer on low for about an hour once I had all my ingredients in the pot.

Try it this week and let me know what you think in the comments below…

Spicy Italian Sausage, White Bean, And Kale Soup

Ingredients:

1 lb of spicy Italian pork sausage
1 cup onion, thinly sliced
1 quart chicken broth
2 cans of white beans, drained and rinsed
1 bunch kale, washed and thinly sliced

Directions:

In a large stock pot or heavy pan brown the sausage for about ten minutes on medium/high heat.
Add onions and cook until translucent.
Add broth and beans and bring to a boil, then turn the heat down to low.
Add kale and simmer for ten minutes.

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.

Go RED For Women Friday February 3rd

February 2, 2017July 3, 2025Anne

Friday February 3rd is National Wear Red Day part of the American Heart Association’s campaign for heart attack and stoke education and prevention.

Heart disease and stroke cause 1 in 3 deaths among women each year, killing approximately one woman every 80 seconds. The good news is 80 percent of cardiac and stroke events may be prevented with education and action. So what can you do?

1. Know your numbers.

While some risk factors like age and heredity are out of your control, there are factors that you can manage, including maintaining a healthy weight, and managing your stress.

2. Maintain a strong support network.

This may include your medical professionals, mental health counselor, spouse, or the ladies in your Pilates class. Who can you go to for information, support, or to blow off steam at the end of the day?

3. Take Action.

What one thing can you do today to improve your heart health? Can you meet a buddy for a lunch time walk? Pick out one healthy recipe (I have loads of them here, just click the recipes tab to the right) to make this weekend, sit for five minutes and focus on your breath?

How can I support you as you take care of your heart?

And lastly, who needs me to bring them a red Fluid shirt? Sorry couldn’t help the shameless promotion. Plus the new shirts are super cute 🙂

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers one on one movement + massage sessions, and weekly classes at her Sellwood studio.

Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

January 6, 2017July 3, 2025Anne

Looking for a quick and easy weeknight meal? This easy baked fish recipe takes only a few minutes to prep and cook.

fish-with-olives-and-tomatoes-plate-1-17

I tend to eat the same foods regularly (I’ve been on a roast chicken loop lately), and was looking to branch out. Plus, we went to Costco over the holidays, so I have a freezer packed with enough fish fillets, ground bison, chicken breasts, berries, and chopped mango to get me through the next earthquake or zombie apocalypse. I have been experimenting with variations on this tilapia dish all week and wanted to share it with you. It is fairly forgiving, so feel free to sub cod or your favorite whitefish.

You can use fresh tomatoes in summer, or canned diced tomatoes or tomato paste in January. I put on some wild rice before starting my fish. You could also serve this with pasta or a nice piece of crusty bread.

fish-with-olives-and-tomatoes-1-17-cooked

Try this easy, healthy recipe and let me know what you think in the comments below…

Garlicky Baked Tilapia With Tomatoes, Olives, Spinach, and Parmesan

Ingredients:

4 tilapia fillets
2 Tablespoons Olive oil
salt and pepper to taste
2 handfuls of raw spinach leaves
2 tablespoons of tomato paste (or a 1/4 cup chopped tomatoes)
4 cloves of garlic, chopped
2 Tablespoons chopped olives plus a little bit of juice
juice and zest from 1/2 lemon
4 Tablespoons grated Parmesan cheese

Directions:

If your fish fillets are frozen, take them out the night before and place them in the fridge to thaw.
Preheat your oven to 400 degrees.
Oil an 8 X 11 baking dish, and while you’re at it, rub some oil, salt and pepper on both sides of your fish fillets, then set on a plate.
Spread the spinach out in an even layer in the pan.
Smear tomato paste on one side of the fish and place them tomato side down on the spinach (or sprinkle tomatoes on the spinach, then top with the fish).
Sprinkle garlic, olives, lemon juice, and lemon zest over the fish. Spoon a little bit of olive juice over them as well.
Sprinkle Parmesan on top of the fish.
Bake for 15 – 20 minutes, depending on the thickness of your fish (check after 15 minutes, it should flake easily with a fork).
Take the fish out of the oven and place a piece of foil on top. Let the fish rest for five minutes.
Plate one fish fillet and scoop up a few spoonfuls of the spinach/ olive mixture to drizzle on top.

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She shares this recipe to tickle your taste buds. Please see your medical professional for specific dietary advice.

Happy New Year!

January 3, 2017July 3, 2025Anne

I hope you took time to relax over the holidays. I celebrated with many delicious meals, visits with friends, and even made a quick trip out to Kah-Nee-Ta to “take the waters”, as they say. I feel relaxed, refreshed and ready to get back to work!

Have you made any New Year’s resolutions? What do you think is the likelihood that you will be where you want to be this time next year? Studies show that almost half of us make New Year’s resolutions (the most popular ones for 2017 are to get in shape and get organized), yet only 14% of those over 50 achieve their goals. The reason for this is not as simple as we think.

So what is the key to lasting positive changes?

Step one: Ask yourself, “What is my internal motivation?”

We often make the mistake of letting others set goals for us, i.e. my wife wants me to eat healthier. If you don’t feel internal motivation to change, you likely will not succeed, and you and your wife will both feel disappointed.

Step two: Figure out your action steps.

One of my favorite books is Charles Duhigg’s The Power Of Habit. He argues the key to exercising regularly, losing weight, raising exceptional children, becoming more productive, and achieving success is understanding how habits work. By changing patterns we can change our lives. He says by changing one “keystone habit”, we change our behavior and create a domino effect that leads to success.

Step Three: Focus on the positive!

Can you focus on the things that are under your control, and think of your new lifestyle changes in a positive way? For example, this month I am taking a break from sugar and alcohol (thanks to Michelle for this idea). For me, this means no white sugar (cookies, pie, etc). My diet will primarily be healthy, whole foods, including protein and lots of veggies with every meal. Instead of focusing on the things on my “no” list, I am planning my meals around the healthy things I love to eat. I love satsumas, and one of my ladies brought me a bag of these beauties last week (thanks Sian!). I have them in a pretty bowl in a prominent place, so when I want a sweet treat I reach for one of these.

I have also started a “happy jar”. When a good thing happens I am writing it down and sticking a note in the jar. I will open the jar on New Years day 2018 to be reminded of all the good things that happened this year. Feel free to contribute to my jar when you are here.

Instead of “resolutions”, I am declaring my intentions for 2017. I intend to get stronger, and I will do a full pull up from hanging by my birthday in June. The next time you see, me ask me how I’m progressing.

What small steps could you take this month to get where you want to be in three months, six months or a year? Could you write down one positive change you’d like to make, the motivation behind that change, and the actions steps needed to get there? For example, “I want to feel good” is vague. “I want to fall asleep easily and sleep soundly through the night, so that I have energy during the day to work, exercise and play with my family” is more specific and based on internal motivation.

Your action steps could be:

I will take my last cup of coffee before noon.

Take care of any unfinished business with friends or family via phone call or text after dinner.

Turn off my computer/ phone by 8 pm.

Repeat a daily mantra, such as, “I sleep soundly and peacefully”. If I do wake up in the night I will jot down any to do lists, tasks, or ideas on a notepad, repeat my mantra and close my eyes.

I would love to hear about your hopes and dreams for 2017! How can I help you craft a 2017 success plan? Would a weekly email or text from me help you stay on track? Shoot me an email or leave a comment below.

Here’s to a happy, healthy 2017!

The December Five

December 26, 2016July 3, 2025Anne

Each month Fluid Movement & Massage offers five exercises to build strength and increase flexibility.

Want a personal demo for these moves? Join one of Fluid’s weekly classes or call Anne to schedule a one on one session. (503) 705-4762.

We are finishing off 2016 with a bang! Several of the December Five are complicated multi joint moves involving twists, balance, and coordination. These should feel challenging, but not painful. Please use your best judgement as to your current fitness level, and modify moves as you need to. Shoot for one minute of each of these moves moving at your own pace.

1) Big Twist:

Sit on your right hip, right hand on the floor, right leg bent, left foot on the ground.
Part one: Press up onto your knee making a “banana” shape (side bend).
Part two: Press up to straight knees (in a side bend, not a plank).
Part three: Rotate and reach left arm under your right armpit. Slowly rotate back to your banana (don’t cheat and skip this part), then lower your hips back to the mat.
3-4 each side.
Core strength, shoulder stabilization, coordination.

2) Open Leg Rocker:

From seated, pull belly button to your spine and round your back (keeping shoulders down).
Lift your feet, extend your legs and hold on to your ankles.
Look at your belly button, exhale and roll to your shoulders, then back up to balance on your hips.
Core strength, spine flexion, hamstring stretch.

3) Crow:

Squat down and place your hands on the ground hip distance apart (step feet onto a block if you like).
Engage your abdominals as you rest your shins on the backs of your upper arms.
Lift one foot, then the other. Hold here for five breaths.
Core strength, hip opener, and balance.

4) Warrior III/ Single Leg Dead Lift:

Stand with knees and toes facing forward.
Part one: lift your left leg, keeping hips level (flex left foot and aim your toes towards the ground).
Part two: Holding weights, shift your weight onto your right foot, lifting your back leg as you lower your weights toward the ground. Stand back up.
One minute each side.
Standing balance, hip and hamstring flexibility, back strength.

5) Bow:

On your tummy. Lift your belly button. Grab both feet and pull heels towards your hips.
Either stay here, or lift your feet to the ceiling, making a “bow” shape.
Quad, hip and shoulder stretch. Spine extension.