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Fluid’s Nutrition Challenge Starts September 13th!

Want to look and feel your best?

Need to improve your diet, but you’re not sure where, or how to start?

I’ve got a plan for you!

Picture how you want to feel one month from now. How specific can you be with your goals?

For example:

  • You fit into that pair of pants that has been taunting you since last year.
  • You eat one home cooked meal with your family each week.
  • You replace your daily habit of a glass of wine with journaling, meditation, or a bath.

What is Fluid’s Nutrition Challenge?

Join our Nutrition Challenge and together you and I will craft YOUR customized plan. Over the next four weeks you will make small, incremental changes that lead to lasting results.

  • 4 week plan to improve your diet
  • 30 minute goal setting meeting with me on Zoom
  • weekly email and phone support

What it’s not:

This is not a “cleanse”. There will be no juicing (unless you really like juice). This is not a weight loss diet per se, but if you goal is to lose weight, or improve your body composition, I am here to help you.

You will bring new awareness to how you are fueling your body. You will learn to recognize your emotional eating cues, and to understand how to create new habits (spoiler alert – this has very little to do with willpower).

The cost is $55. Fit Club members, this challenge is included in your membership!

The Challenge starts September 13th. Please reach out to me this week, as I’m scheduling one on one goal setting sessions now. I’m holding a spot for you, dear friend!

Call or email me today to reserve your spot!

(503) 705-4762

Anne@FluidPortland.com

Zucchini Tots Recipe

Are you looking for creative ways to eat up all your zucchini?

Rather than trying to pawn off your bumper crop on your friends and neighbors, try this yummy and easy recipe for zucchini tots (like tater tots, but made with shredded zucchini rather than potatoes – get it?).

Here’s a giant zucchini from my mom’s garden in Florida

The trick to making your tots stick together in a tot like shape is squeezing as much of the moisture out as you can. This recipe (like all my favorite recipes) is easy, with minimal steps and only a handful of ingredients.

Keep reading for the full recipe below.

The basics: Shred your zucchini and dry it out. Mix it with spices, an egg, and breadcrumbs to bind everything together. Shape them into tots, and bake them in the oven.

Serve them with ranch, blue cheese, ketchup, bbq sauce, or your favorite dipping sauce.

Try this recipe and let me know what you think!

Zucchini “Tots” Recipe

Ingredients:

  • 2 zucchini
  • 1 tsp salt
  • 1 egg
  • 1/2 cup breadcrumbs
  • 1 tsp garlic powder
  • pepper
  • (optional) 1 tsp cayenne powder

Directions:

  1. Preheat oven to 400.
  2. Grate zucchini into a large bowl. Add 1 tsp. salt (this will help pull out the moisture) and let it sit for 20-30 minutes.
  3. Wrap shredded zucchini in a kitchen towel and wring it out, straining as much of the liquid as possible.
  4. Dry your bowl, and put strained zucchini back in the bowl.
  5. Add egg, breadcrumbs, and seasonings and mix together.
  6. Form into a tot like shape (or a little cube, or ball- about a tablespoon each). This will make about 15 – 20 tots.
  7. Place tots on a parchment lined baking sheet with a little space between them.
  8. Bake for 10 minutes, flip them over and bake for another 10 minutes, or until they are crispy and browned on top.
  9. Serve with your choice of sauce (I’ve been digging Toby’s ranch dressing lately).

Lemon, Basil, Corn, and Nectarine Salad

Looking for a side dish that requires zero cooking? Try this quick and easy summer salad.

Stone fruits are in season, and my hands down favorite is nectarines. Pair these with crunchy corn, creamy avocado, and a tangy lemon dressing for the perfect summer salad.

xoxo

Anne

Lemon, Basil, Corn, and Nectarine Salad

www.FluidPortland.com

Ingredients:

  • 2 Tbsp fresh lemon juice
  • 1 Tbsp Olive oil
  • handful of fresh basil, chopped
  • salt and pepper
  • 2 ears of corn, kernels sliced off the cob
  • 2-3 nectarines, chopped
  • 1 avocado, cubed

Directions:

  1. Make dressing by mixing together lemon juice, olive oil, basil, and salt and pepper to taste. My favorite way to do this is to put everything in a jar with a tight fitting lid, and shake it like I’m real mad at it.
  2. Put all your delicious fruits and veggies in a bowl, pour dressing over, and mix. Taste and adjust seasonings if needed.

This is a nice basic recipe, and you could for sure play with your herbs by using cilantro or parsley, or add some heat with cayenne pepper. Try this recipe and let me know what you think!

I’m Anne McCranie, the owner of Fluid Movement + Massage LLC.

Creating a Culture of Healthy Movement.

I offer these recipes to tickle your taste buds. Please see your medical professional for specific dietary advice. To receive the latest Fluid news in your inbox each week, sign up for our newsletter in that little box over there to the right.

Listening To Understand Workshop

Do you avoid conflict?

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.

Click here to sign up today!

Spring Green Soup

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. 

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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:

  1. 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.
  2. 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.
  3. 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.