Salad Eggs with Smoked Salmon, Black Beans and Salsa

May 28, 2015July 3, 2025Anne

The Moreland Farmer’s Market is in full swing! I walked there yesterday with one of my ladies and we scored Columbia river smoked salmon, two types of salsa from my favorite salsa guy Randall, and fresh salad greens from Abundant Fields Farm. What I like about salad greens from the market is they last much longer than what you get at the grocery store and the taste can’t be beat. We also sampled sausages from Olympia provisions and yummy rosemary hazelnut cookies from Jeff at Aumbites. Speaking of Hazelnuts, David the shell guy told us how Turkey yielded a smaller crop of nuts last year, and this has made Oregon hazelnuts much more in demand. Who knew they grew hazelnuts in Turkey? If you have not yet been to our farmers market be sure to check it out next Wednesday afternoon.

Using ingredients from the market, plus fresh eggs from Homestead Supply and some leftover black beans I had on hand I made what I call “salad eggs” for breakfast.

Most days I shoot for protein and veggies before noon. Occasionally if I am running out the door my breakfast may be a piece of toast and almond butter, or a smoothie, but 9 times out of 10 it is veggies ‘n eggs. Studies show that those who regularly eat a healthy breakfast are better able to maintain a healthy weight.

Using leftover black beans (I had cooked dried beans with onions, garlic and spices in the crock pot over the weekend) I was able to quickly assemble my breakfast this morning in about the time it took to brew my coffee. I scrambled eggs with the salmon, tossed them over a bed of greens, topped them with beans and salsa. Healthy, high protein, fast, easy and delicious! What are your favorite quick and easy breakfast ideas? Share them in the comments below…

Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She loves to talk food, and shares these ideas to pique your interest in healthy eating. Anne’s idea of a “healthy diet” is high quality protein, whole foods including lots of fruits and veggies, and minimally processed ingredients. Please see your medical professional for specific dietary advice.

Memorial Day Yoga Class Schedule

May 20, 2015July 3, 2025Anne

Yes we are doing yoga this Monday! Are you off for the holiday? Join us for 5:30-6:30 pm Vinyasa Flow Monday May 25th here at Fluid World Headquarters.

Other classes happening this week (all classes held here at 1644 S.E. Clatsop Street unless otherwise noted):

Wednesday 9:15 am Pilates at Sellwood Yoga
Wednesday 6:30 pm Pilates Mat
Thursday 9 am Restorative Yoga
Thursday 6 pm Energy Flow
Saturday 9 am Pilates Mat
Saturday 12:15 Pilates at Sellwood Yoga (I am subbing for Jodi)

All classes are suitable for all levels. Please reserve your spot by clicking the “view class schedule” box to the right ->

Questions? Call Anne (503) 705-4762

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers weekly classes and quarterly workshops including Pilates, Yoga, TaiChi, Healthy Feet, Low Back Care, and Stress Relief. Call her today to find out how to join an ongoing class or start your own small group.

New Class – Restorative Yoga Thursdays 9 am

April 15, 2015July 3, 2025Anne

After requests for a more gentle yoga offering I am excited to announce we start a six week Restorative Yoga series next week and you are invited!

Why do I need restorative yoga?

We love to be busy. Pushing, achieving, multitasking. Racing from one appointment to the next, often overbooking ourselves only to cancel at the last minute has become the norm.

No one gives out prizes for eliminating something off your to do list. There is no PR for sitting quietly (although maybe there should be?). Think you are too busy to sit? Believe it or not the more you slow down the more you have time for.

Gentle restorative yoga, meditation, release work and passive stretching all help to improve your brain function, calm your nervous system and open you up both physically and mentally.

Have you ever chewed on a problem for days then when you are in a relaxed place, say just about to fall asleep, the solution just pops into your head? By allowing our bodies an minds to release we become more efficient. I have been guilty of holding on to things (ideas, stuff, people) that no longer improve my life. Letting go is hard work!

Release work is often more challenging, in a different kind of way, than an active vinyasa or power yoga class. If you took part in our Wellness Challenge last fall you may have found the meditation aspect to be the most challenging. Guess what that means you need to do more of? You got it – sitting.

This class allows you to baby step into mindfulness by focusing on gentle calming movements. I find it easier to get into a flow state if I have something to do, verses just sitting.

What is restorative yoga?

We start with release work. By softening and letting go of chronically tight muscles we allow for greater movement options – baby bear, gentle twisting, cat and cow. Next we get organized. With stabilization exercises we ask often underused muscles to kick in – dead bug, single leg lifts. Next up, moderately paced strength and balance work – gentle lunge, tree pose, bridging – to strengthen and stretch larger muscle groups. Lastly flexibility work – including hamstring, hip and shoulder stretches – allow us to release tightness , decrease pain and enjoy greater range of motion.

This class will run for six weeks – April 23rd to May 28th. You may use your class pass ($16 per class) or drop in for $20 per class. All levels welcome.

How do I sign up?

Why on the new online scheduler of course! Click the “view class schedule” box to the right. Type your first and last name into the box on the right and you will be emailed login information. Current clients you have an account already set up, all you need to do is create a password.

Anne McCranie is a Portland (Sellwood) Oregon based Personal Trainer and Licensed Massage Therapist. She offers weekly classes, one on one training and seasonal hikes here in the Pacific Northwest. Call her today to see if this class is a good fit for you. (503) 705-4762.

March Five Exercises

March 20, 2015July 2, 2025Anne

Each month Anne offers five exercises to build strength and increase flexibility. For a full description of the five click here.

Here are your March Five:

1) Crescent Lunge – hold for one minute per side.

2) Pilates Push Up – roll down to plank. Five push ups.

3) Half Moon – stand near a wall for this one if you need balance help. From a lunge tip forward so most of your weight is on your front leg. Hold for one minute.

4) Boat – pull your belly in, lift your feet and hold for one minute.

5) Single Leg Kick – alternate kicking left heel towards your hip, then right.

*this month my mom was here with me and agreed to pose for the five. How cute is she?

The February Five Exercises

February 15, 2015June 24, 2025Anne

The February Five

Looking for some new moves? Strengthen and stretch your back, legs and core with these exercises. Try one minute of each of these every day this week.

1) Squat:

Stand in front of a chair.
Slowly bend your knees and sit back to lightly touch your hips the the chair.
Press into your heels to stand back up.
Strengthens back, legs, hips and core.

2) Teaser:

Start on your back with legs in tabletop (or feet on floor).
Inhale as you reach arms back by your ears.
Exhale as you circle arms down by your hips and roll up to seated.
Core strength, shoulder stabilization, spine flexion.

3) Saw:

Sit up tall with legs extended in front of you (sit on a block if needed).
Inhale and twist to the right, exhale and reach your left hand to the outside of your right foot.
Come back to center, then switch sides.
Spine flexion and rotation, shoulder stretch.

4) Cobra:

Lie on your tummy with your hands by your shoulders.
Lift your belly button and reach out through the top of your head.
Inhale and roll your shoulders down and back as you lift head and chest up.
Exhale as you slowly lower back down.
Strengthens back extensors, chest stretch.

5) Bridge:

Lie on your back and place your heels on the floor close to your hips.
Exhale and slowly peel your pelvis up off the ground.
Inhale at the top of your bridge. Exhale to slowly come back down.
Back strength and flexibility.