Here’s an easy quick pickled berry recipe you can throw together in minutes. It will last a week or so in the fridge, but I’m guessing you’ll eat them up quick!
While we do have strawberries in our yard, we’re getting just about a handful a day (and we have a cute lil brown bunny who also likes our strawberries) so to make this recipe I picked up a couple pints of berries at the Vancouver Farmer’s Market.
In an effort to tamp down my allergy symptoms this month, I’ve been sampling different local honey from Sithean Acres (also at the market) and used their fireweed honey in this recipe.
I recently found Navidi’s, a shop in nearby Camas that sells hundreds of types of olive oils and vinegars. I used their pineapple white balsamic in this recipe and it was delicious!
Quick Pickled Strawberries with White Balsamic
Ingredients:
2 cups of strawberries, trimmed and washed.
1/2 cup white balsamic vinegar.
1/2 cup water.
1 Tbsp honey.
Pinch of salt and pepper.
Directions:
Place berries in a jar.
Mix vinegar, water, honey, salt and pepper and pour over berries.
Give the jar a gentle shake.
Refrigerate for 1-2 hours.
Enjoy!
I ate my strawberries right out of the jar, also put them on a salad (including this meal of salmon and grits). You could also spread goat cheese on a slice of toast and top with strawberries.
If you’re not on my email newsletter list, add your email in the “SIGN UP FOR THE MONTHLY NEWSLETTER”box over there to the right —>>>
I send 2-4 emails a month with info about hikes, plus “The Five” exercises, healthy recipes, and local events.
Who: You, me, and our friends.
What: 3-10 mile hikes varying in length and difficulty.
When: Weekends this summer.
Where: Various locations, most will be within an hours drive of Portland
Why: Get outdoors, move your body, enjoy nature, meet new people!
How: Read our newsletters for the next hike date and location.
My goal is to do a long (10-12 mile) hike by the end of October. In July we started with smaller, 3-5 mile hikes. This month were shooting for 7 milers and I’d love for you to join me!
If getting out in the woods in search of waterfalls sounds like fun, keep your eyes peeled here for the upcoming hike schedule and locations. Most of these will be on Sundays. I may do a few weekday hikes for those of you with a flexible schedule.
To join one of these hikes, please text or email me 24 hours prior to the hike so that we will know to look for you.
(503) 705-4762
Anne@FluidPortland.com
Please be advised: YOU are in charge of you.
Before venturing out please read the description of the hike to make sure it is suitable for you right now.
Our first few hikes will be easier, as the months progress we will do harder and longer hikes.
The pace will be set by whoever shows up that day. One week we may have a chatty group of slowpokes, the next we may have a more quiet, faster group. By “group” I mean, it could be you n me, or a couple other people. I will walk with the slowest person in the group.
We will be doing mostly out and backs, so at any point you can decide to stop and wait or rest. Some of the hikes will be loops.
Please do not depend on me for medical care. I suggest you pack the hikers 10 and at the very least bring water, snacks, and dress in layers. Expect to be out of cell range.
If you’re interested in getting outdoors, meeting new people and having an adventure this is for you!
This month we’re using a Swiss ball (or sliders), medium heavy weights, and a band. Grab your gear and do with me today!
March Five exercises:
Hip Circles
Swimming
Hamstring Curl
Chest Press
Hamstring Stretch
Use this 7 minute strength and mobility routine to improve hip mobility, core stability, leg strength, chest strength, and stretch your hamstrings.
This series follows my trademarked R.O.S.S. protocol – Release, Organize, Strengthen, and Stretch for efficient movement and injury prevention.
We start with a slow, Somatics style Hip circle, the “Release” part of our R.O.S.S. protocol. Notice how smooth or sticky this feels. Your goal is to make this easy and listen to your body. No forcing, no pushing, just allowing.
Swimming is our “Organization” move. Think of getting longer as you do this move, reaching out through the top of your head, your tail, and your arms and legs. Please pay close attention to your neck, and low back. If anything starts to feel uncomfortable, or painful, stop, go slower or smaller and see if you can find YOUR pain free range for today.
Ball Hamstring Curl is your first “Strength” move. I’m showing this move on a Swiss ball. You could also rest your heels on sliders, paper plates, or towels on the floor. While we target hamstrings, this is truly a whole body exercise. Keep one long straight line from your shoulder, hip, and knee as you bend your knees and drag your feet towards you.
Chest Press strengthens your chest and shoulders. Listen carefully to my cues about your arm and shoulder position. You should feel wide and stable across your shoulders and upper back. Control your weights on the way down rather than just letting them drop.
Lastly we have Hamstring stretch. Stretching is the last “S” in our R.O.S.S. series. Almost everyone I work with suffers from tight hamstrings. Earlier we worked to strengthen these muscles, now we get to stretch them. Please stop at the point where you feel slight resistance, not pain.
So how do YOU use this program?
Take yourself thorough this program with me right now following along with me on the video (7 minutes).
Do this series as a warm up before your next walk, or fitness class.
Do this video 2-3 days a week as a stand alone strength workout. Spend about a minute doing hip circles and swimming, then pause the video and do 2-3 sets of 8-10 reps of your hamstring curl and chest press. Then start the video back up and spend one minute stretching your hamstrings.
YOU are in charge of you. Please listen to your body and only do the things that make you feel really good. Please see your medical professional prior to starting a new exercise program.
“Anne, you saved my life!” This was the first thing one of my clients said at the start or our Monday 6 pm yoga class.
He told a story about being out in the middle of nowhere, falling and not being able to get up. I believe his exact words were, “I’m screwed.” He then remembered some of the ways we have practiced going from the floor to standing, and was able to regain his composure, and figure out how to stand up (and not be bear food).
I know the old commercials where the little old lady says “I’ve fallen and I cant get up” were funny, but seriously, unless you have fallen and not been able to get up off the floor, you may not realize how terrifying this is, especially if you are alone.
My client is active, he loves to be outdoors, fishing and golfing. He’s been coming to our yoga class for several years. Occasionally his low back flares up and he does a few one-on-ones with me. He sees the value in strengthening, stretching, and mobilizing his spine, as this helps him stay out of pain, and allows him to do the things he loves.
After class I asked him if I could write a post about his story and he sent this email along with some photos from his trip:
“Hey Anne; A little story about my fall fishing trip:
My favorite fly fishing spot is the Firehole River in Yellowstone National Park.
This September I was fishing on kind of marshy, soft and mucky ground. Standing half in the water and half on the land tying on a new fly I lost footing and fell onto the bank. Initially on my back and side I could not get up, and after a number of minutes felt I might be screwed. Then a vision crossed my mind of Anne demonstrating a yoga standing move, butt in the air walking one’s hands towards ones feet. I managed to get on all fours, walked my hands backward and I stood upright.
Funny how things intersect and of course Anne is a hero.”
If you struggle with your balance or mobility, or feel you’re no longer able to do the things you used to do, our Monday yoga class is for you! We start with mobility work, incorporate a few standing strength and balance exercises, then the last half of the class is devoted to stretching. This is a great stress reducer, and a fantastic start to your week.
Still not sure if this is for you? Reach out to me and I’ll send you the code to try your first class for free.
