Would you like to feel more connected in your relationships?
Do you have trouble expressing yourself during difficult conversations?
Often during an argument, we are planning what we are going to say next, instead of truly listening to the other person.
If you would like to develop the skill of listening to understand, join us Saturday June 19th for a 60 minute Zoom workshop.
I’m teaming up with Relationship Coach Kristen Mira to offer tools that will help you to navigate communication and conflict better. This one hour online workshop will set you on the right path to experience greater understanding and feeling more understood in your relationships. This workshop will help you to feel more confident, grounded and connected while navigating conflict, whether that’s in your most intimate relationships or with your boss, or coworker.
We will sit for a moment to get centered, then Kristin will offer tips on how to listen to understand. You will have an opportunity to practice these tips in a low stakes environment (with your Fluid friends).
Leave with a new understanding of why truly listening to understand is important, and know how to stay calm and centered in real world, stressful situations.
We just got back from an impromptu getaway to northern Idaho. My girlfriends and I cooked and ate lots of delicious food, including this spring green soup.
This bright, herby, veggie soup is a snap to make. I know I say this about a lot of my recipes, but this one is SO EASY! All you have to do is chop one leek, and the fresh herbs (they are going to get pureed so no need to worry about precision), sauté your veggies for a few minutes, then blend everything together. If you have an immersion blender it will come in handy here. If not you can puree the soup in a blender, or Vitamix, just be very careful when transferring hot soup from the pot.
Try this recipe and let me know what you think…
Spring Green Soup
Ingredients:
1 Tablespoon butter
1 Tablespoon olive oil
1 leek, while and light green parts chopped
2 tsps. sea salt
3 cups of chicken stock
5 cups fresh spinach (about 6-8 oz.)
2 1/2 cups frozen green peas (12 oz.)
1 cup plain (unsweetened) Greek yogurt
1/2 cup flat leaf parsley, chopped
2 Tbsp. fresh mint, chopped
1 Tbsp. lemon juice (1/2 of a lemon)
Directions:
Heat oil and butter over medium heat. Add leeks and salt and saute for 5 minutes, or just enough to soften the leeks. Add broth and bring to a boil. Add peas and spinach and cook 3-4 minutes, or until spinach is wilted. Turn off soup and let it sit for a minute.
Carefully transfer soup to a blender (or use an immersion blender right in the pot). Add yogurt, parsley, mint and lemon juice and blend until the soup is smooth.
To serve, garnish with a few sprigs of mint, a squeeze of lemon or a splash of olive oil. Can be served warm or chilled. Enjoy!
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.
Have you ever ignored your spidey sense, then later regretted it?
Whether it is telling you “no, get outta here”, or “this is the correct path, proceed”, your intuition is always telling you something, your task is to listen and interpret these messages.
Check out our recent interview with Jenna Roberts to learn how you can use your inner guide to help you make the best choices around food, shopping, even dating.
We ate all kinds of delicious, fresh, local food, and once we got home I wanted to recreate poke.
The trick is to start with a really fresh piece of fish. To be considered grade 1, or sushi grade tuna, where you typically are eating it raw – either plain, or lightly dressed – the fish is handled a specific way from the moment it is caught. It is immediately processed, and put on ice. While it used to be that eating fish in a town where you couldn’t smell the ocean was risky (order salmon at a restaurant in Flagstaff, no thank you), now seafood can be carefully insulated and flown most anywhere. In fact, I bet with a quick search I could find a fishmonger in the other Portland to overnight Maine lobsters for tomorrow’s dinner!
Here’s a poke recipe that is a little bit salty, sweet, crunchy, creamy, and oh so delicious. This could be an appetizer, or snack. Turn this into a bowl by layering rice, salad greens, thin sliced cabbage, red pepper, or whatever floats your boat.
Try it and let me know what you think.
Ahi Poke
Ingredients:
1 lb #1, or Ahi tuna
3 Tbsp soy sauce
3 Tbsp mirin
1 tsp sesame oil
1 tsp sriracha
1 small shallot, minced
2 cloves of garlic, crushed
1 avocado, cubed
1 cucumber, diced small
2 scallions, sliced thin
Sprinkle of furikake
Directions:
Chop tuna into small cubes.
Whisk together soy sauce, mirin, sesame oil, sriracha, shallot and garlic.
Mix dressing with fish, and chill for one hour.
Just before serving, mix in avocado, and cucumber. Taste, and adjust seasonings if needed.
Top with scallions and furikake, and enjoy!
A note about ingredients. First, I forgot how much I love furikake! I’ve been sprinkling it on eggs, steamed veg, salads! I found all my ingredients (minus the tuna) at my local grocery store. I was thinking of taking a field trip out to Uwajimaya, or cruising 82nd, which I may still do just for fun, but I was also doing my regular grocery shopping the day I bought my ingredients and was on a mission, know what I mean? The tuna came from Portland Fish Market on Woodstock.
Are you looking for new recipes, or ways to work more fruits and veggies into your diet? Join our 21 day challenge starting May 1st!
Anne McCranie is a Portland, 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.
How often do you eat 5 fruits and veggies in a day? Can you try this 21 day challenge with us?
Do you notice headlines that read “Eat this one vegetable for clear skin”, or “Mediterranean diet promotes longevity”, or “Drink this (or don’t drink this) to improve your sleep”? Then when you click on the article it is some variation of what we could all agree is a basic, healthy diet:
Eat mostly whole foods, include all the colors of the rainbow, go easy on the booze and caffeine, oh and call your mother. 🙂
While most of us know we should be eating our vegetables, we may have trouble actually doing it. You may be crunched for time, or your schedule may change at the last minute. Maybe you have a house full of picky eaters, you are bored with your recipes, or you just need a simple plan to follow.
If you’re looking for a common sense approach to how best to feed your body, I am here for YOU!
Our Five A Day Challenge starts May 1st. I’m not going to ask you to stop doing anything. This is not a cleanse. I will ask you to eat vegetables, lots of them. And a little fruit. That’s it. Simple, but not always easy.
Each week I will email you suggestions and tips (like how to make a super fast, healthy dinner, or how to approach feeding a picky eater, and what you can do on Sunday to set yourself up for success during the week) along with a short video. I even have two spots available for the super deluxe option. I prep veggies and bring them to your house! I will do everything except shove fresh produce in your mouth!
Five A Day Challenge
Who: You!
What: 21 day challenge. Eat 5 fruits and veggies each day.
When: May 1st – May 21, 2020.
Where: Anywhere! You receive weekly email support from me. If you are local to Portland, please come to our in person wrap party Saturday the 22nd.
Why: Create a domino effect of healthy habits when you start your day with fresh produce! By improving your diet you may experience: vibrant health, more energy, better poops, clear skin, and improved sleep.
How much:
Option #1: Weekly emails, including recipes, nutrition tips, and a video of yours truly outlining that week’s challenge, (Do smoothies count? Can all my 5 be fruit? How do I get my family on board?) Order this $21 option below.
Option #2:Weekly emails, plus produce brought straight to your door on Sundays. I set you up for a successful week, by pre-chopping, and portioning a salad, a cooked veg, and a fruit option. Order this $210 option by calling or emailing me (only two spots available so please email/call me today if this is your choice).
Update – this challenge is now closed. Thanks all of you who participated!
If you would like to join Fluid’s nutrition programs in the future, please use the box over there to the right to sign up for our newsletter, or email me directly.
Call (503) 705-4762 or Email Anne@FluidPortland.com and for additional information.
Update – support is flowing in from local businesses! Thanks so much!!!
Erin Vanderkooy has shared a delicious recipe for ginger garlic tahini dressing with us.
Who am I to tell you what to eat?
I’m Anne McCranie – a Portland based personal Trainer and Licensed Massage Therapist. I have completed a nutrition training program through Precision Nutrition, and I love to talk about, cook, and eat delicious food.
Looking to add more veggies to your diet? This plan is for you! Want to lose a few pounds, or get your diet back on track? Sign up!
If you suffer from physical or emotional disorders, like uncontrolled blood pressure, or disordered eating, and changing your diet would negatively impact your health, this plan is not suitable for you right now. Please see your medical professional prior to beginning a new exercise or diet plan.
