503-705-4762

Author: Anne

Spicy Veggie Soup

Anybody else recovering from an overindulgent holiday? This month I am making a concerted effort to include more veggies and less sugar in my diet.

Are you looking for healthy meal ideas? Try this veggie soup courtesy of my buddy Laura. This soup is so creamy and delicious I couldn’t believe it was dairy free and vegan. Keep reading for the secret ingredient…

 

soup

 

Ingredients:

  • 2 Tbsp of olive oil
  • 3 large carrots
  • 4 large ribs of celery (plus the inside ribs, with all leaves attached)
  • 1 large onion
  • 1 large head of broccoli, including stalk
  • 3 cloves of garlic
  • 1 small box (8 oz) of mushrooms
  • 1 small jalapeno
  • 2 cups potato stock*
  • 1 tsp thyme

Method:

  1. Roughly chop all your veggies (you will be blending them later).
  2. Saute in olive oil in a stock pot over med-high heat for a few minutes until they are slightly browned.
  3. Add potato stock and bring to a boil. Cook until veggies are soft, an hour or so.
  4. Turn off heat and let sit for a half hour.
  5. Transfer to blender and blend (NEVER BLEND HOT LIQUIDS) and pour back into soup pot.
  6. Add thyme, reheat soup and serve.

*potato stock is the leftover salted water from boiled potatoes. This gives the soup a creamy texture. You may also use chicken or veggie stock.

 

Anne McCranie is a Portland Oregon based personal trainer and Licensed Massage Therapist. She offers this recipe to pique your interest in healthy foods. Please see your medical professional for specific dietary advice.

Fluid December Deals Week Three – Home Exercise Program And Equipment

Home exercise program and equipment. $75

 

Let’s face it, I’m a minimalist. Especially when it comes to fitness equipment. While I have been known to pull out multiple props during class (foam rollers, magic circles, blocks, straps, bands, tennis balls…) we often do an intense (and fun) workout using minimal or no equipment. One of my favorite toys is the Swiss Ball. You can use it for strength and core work – think squats, help with your standing balance poses like Warrior II, and for relaxation and flexibility work with back bends and restorative poses. An exercise band slips easily into your suitcase for workouts on the go. With these two tools you can get an effective workout in minutes a day.

 

ball and band 12.13

This package includes:

  • Swiss ball
  • exercise band
  • sixty minute strength session with Anne
  • home exercise program

You will meet with Anne here in her Sellwood studio and go through a personalized exercise program. Leave feeling longer and stronger and with a list and explanation of the exercises we did. With your ball, band and program you can continue your work at home.

*fine print: You may purchase this for yourself of give it as a gift. One deal per person. You have one year to use your training session with Anne. You must contact Anne by Monday December 23rd to take advantage of this offer.

Congratulations To Juliana Our November Facebook Photo Contest Winner!

Juliana is our November winner! She posted a lovely beach yoga photo on Fluid’s facebook page and won herself this bunny yoga poster.

Juliana bunny yoga 1 12.13

 

As you can see she is very excited about the bunnies!

Juliana Bunny 12.13

Want to be our December winner? This month I am looking for your food photos. Post away the good, the bad, and the ugly and you could win a thirty minute massage gift certificate.

 

*Fine print: post your food photos (yes any type of food, it does not have to be “healthy”) on Fluid’s facebook page by December 31st and you could win a gift certificate for a thirty minute massage with Anne. Winner will be announced in Fluid’s January newsletter. If you do not receive Fluid’s monthly newsletters and would like to please sign yourself up in the box to the right ->

Client Testimonial – Foot Pain

 

“Thanks for all your help, none of the “Doctors” or Physical Therapists ever helped me nearly as much as you!”

 

I recently received this message from a client and wanted to share it with you. He is thanking me because he now has pain free feet!

Anne massage holding lindas feet smiling 2013

Let me explain why this is such a big deal. He has suffered from near constant debilitating foot pain for years. He is in his 50’s and his occupation requires that he stand on hard surfaces for long periods of time. He had been experimenting with different styles of running shoes to cushion and support his arch. When he first came to see me his feet, calves and shins were very tender to the touch. I slowly worked through the tightness in his lower legs using myofascial release, trigger point work, stretching and passive range of motion. I gave him homework that included exercises and stretches.

At first he was reluctant to exercise because he had fallen into the viscous pain cycle – foot pain from standing all day, deconditioned and tight muscles leading to more foot pain, exercise exacerbates the pain, lack of movement and strength leads to you guessed it – more pain and round and round we go. He recently switched jobs to one that is less stressful and he spends less time on his feet. He found supportive pair of shoes with a wide toe box (it turns out he had been wearing the wrong size shoe and the guys at Pace Setter on Woodstock helped him find a better pair). He is now walking up to five miles at a time, he has lost fifteen pounds and has greatly improved his quality of life.

I love this success story because while I provided him with some guidance and hands on work, he ultimately figured out on his own what his body needed (a different job and a new pair of shoes). Once all the pieces were in place he was then able to restart his exercise program and find pain relief.

If you have a success story to share please send it to me.

 

Anne McCranie is a Portland 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. Contact her today for a complimentary consultation (503) 705-4762.

This Month’s Facebook Photo Contest – Food Fight!

Fluid’s December contest in on! Portland show me your food photos and you could win a thirty minute massage gift certificate.

sweet potatoes

 

What are you cooking/ eating/ dreaming about making this month? What are your families’ holiday favorites? We spent Thanksgiving at the coast and our menu included cornbread dressing with oysters, roasted veggies, seafood stew, and maple pecan pie (click here for the pecan pie recipe)….

 

roasted broccoli

What’s in it for me you ask? How bout a thirty minute massage gift certificate? Show me what you are making healthy, unhealthy, or in between. Simply post your photo here and you could be our December winner.

 

*fine print – post a photo of your favorite food on Fluid’s facebook page on or before December 31st 2013 and you will be entered to win the December prize – a thirty minute massage gift certificate. Anne will announce the December prize winner in the January newsletter.

If you do not receive Fluid’s monthly newsletters and would like to, fill out that box to the right that says “sign up for Fluid’s monthly newsletter” and your email will be added to our list. If you do not subscribe to facebook email me your photos and I will post them for you. anne@fluidportland.com