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Protein and Produce – 30 is your magic number!

Our Fall Reset is in full swing! Follow along as we explore nutrition, movement, and JOY!

This week can you consume:

  • 30 grams of protein per meal
  • 30 grams of fiber per day
  • 30 different foods each week

Why so much protein?

If you want to continue doing all the things you love – hiking, biking, traveling, dancing, playing, working in the garden…you need to build and maintain as much muscle as possible.

How do you get this much protein?

  • Start your day with a high protein breakfast.
  • Spread your protein consumption out throughout the day.
  • Aim for a high protein snack.

Why eat fiber?

Fiber does two things: it adds bulk to your stool (fluffs your poop) and pushes it out like a tiny poop bulldozer. If you’re not eating much fiber right now START SLOWLY. Add a few grams per day to avoid gastric distress.

Why eat different foods?

Your gut microbiome thrives on a varied diet. We need a balanced bacteria population for optimal health.

How do I do all of this?

This sample menu will get you close to 130 grams of protein, at least 20 different foods, and at least 30 grams of fiber.


Breakfast: Three eggs (6 grams of protein per egg), bell peppers, potatoes, and one ounce of cheese (another 6 -7 grams of protein).
Lunch: Salad with spinach (6 grams of protein per cup), quinoa (8 grams of protein per cup), chicken (26 grams per 3 oz breast meat), corn, black beans (8 grams of protein per 1/2 cup), and salsa.
Afternoon snack: Small handful of nuts (5-6 grams of protein per oz), and an apple.
Dinner: Roasted broccoli, cauliflower, and carrots (broccoli has 4 grams of protein per cup), salmon (23 grams of protein per 3 oz), and pasta (8 grams of protein per cup) with basil pesto.
Before bed snack: Banana

Can you think of this as a new way of eating rather than a “Diet”.

Can you have an abundance mindset?

Every day, look for something green, purple, or red to eat. Prioritize protein and fiber then if you still want a sweet treat, have one!

When you eat this way, your blood sugar will stabilize, you will experience fewer cravings and have fewer crashes (I’m starving! Now I need to go lie down).

But seriously, who has the time?

I get it, it’s hard to prepare meals from scratch. If you’ve ever worked in a commercial kitchen, or watched a cooking show, you know that there’s a whole crew of people doing behind the scenes prep work. When it’s time to actually fire a dish, they have bins of chopped veggies, marinated meat, and sauces mixed and ready to go.

Your today self can make things easier for your future self by prepping in advance.

  1. Use the buddy system. Ask a friend to go food shopping, or do meal prep with you. Make a big batch of something and send your friend off with the leftovers, or freeze them.
  2. Do it immediately! The second you come home from the store, rinse, chop, parboil, steam, slice, marinate or otherwise prep everything you’ll need for the next 2-3 days. If I don’t do this (especially any produce that ends up down in the doomed crisper drawer) my veggies die a sad, slow, neglected death.
  3. Make it fun. Turn on some music. Listen to a podcast or audiobook. One of our ladies tuned in to our zoom kick off meeting last week, muted herself, and spent a half hour in her kitchen doing her meal prep while she listened to me talk about our plan.

Want more info?

Follow: Dr Rachel Paul on IG for meal prep ideas

Watch: Hack Your Health: The Secrets of Your Gut on Netflix

Read: Mayo Clinic’s list of High Fiber foods

Read: My Fitness Pal’s chart of protein content in foods.

Need help? Reach out to me directly. I am here for you!

Anne @ FluidPortland.com

503 – 705 – 4762

A note about these suggestions: I am a personal trainer and licensed massage therapist. I am not a nutritionist. I am not YOUR doctor.

I offer these suggestions as a way to support you in your journey to optimal health. If you have a medical condition that is not supported by this type of diet, please see your health care provider professional prior to making changes to your diet.

~Anne

Nourish Your Body, Find Joy in Movement. Fall Reset September 6th!

Do you find pleasure in daily activities? Are you giving yourself rest breaks? Can you move with ease and confidence? Do you feel calm, centered and energized?

If the answer to any of these is no, it’s time for a reset.

Join us this fall as we explore these themes:

  • Protein + Produce
  • Walking + Weights
  • Rest
  • Faith
  • JOY!

Meet once (in person or Zoom) for an overview of our program, then follow along each week via email. Call me anytime you get stuck, and I’ll nudge you in the right direction.

No special diets, no crazy intense workouts.

Yes to small, consistent steps towards the most loving, caring version of you.

  • Who: YOU!
  • What: 5-week series with weekly assignments to help you take good care of you!
  • When: Kickoff meeting Saturday, September 6th, or Friday, September 12th.
  • Why: You want to look and feel your best.
  • How much: Free for Fit Club Members. $25 for guests.

To sign up, call or email me (503) 705-4762 Anne @ FluidPortland.com

Pick your preferred meeting time for our kickoff –

  1. Saturday, September 6th at 11 am on Zoom, or
  2. Friday, September 12th at 2 pm in Vancouver, Washington (Hazel Dell neighborhood, I’ll send the address once you’re registered)

I hope you join me on this self-care adventure!

Anne McCranie is a Vancouver, Washington-based Personal Trainer and Licensed Massage Therapist. She offers one-on-one strength and balance training in person and online. She helps her clients prioritize themselves, encouraging them to get comfortable saying no to anyone or anything that does not support their joy and wellbeing.

Love Your Body. Move Your Body. Finding JOY in Movement!

This week my girlfriend and I did an evening paddle on Lacamas Lake, followed by a short hike to stretch our legs.



We started down the trail around 7:30 and the sun was going down, so I took off my sunglasses and tucked them down the front of my shirt. When we got back to the car, my glasses were gone. Poof. And now it’s dark. I walked back a little ways up the trail but I was tired and didn’t want to keep going in the dark so I just went home. Cue sad trombone.

The next day, I went back to look for them. I arrived just before noon. It was sunny and the trail was busy with kids, dogs, people of all ages biking, jogging. I thought “no way are my glasses still there and in one piece.” Instead of worrying or frantically searching, I said to myself, “Soften your gaze. If these are meant to come back to you, they will”. About a 1/4 mile in, there they were, folded up on the ground next to a tree as if someone had placed them there. They were a little dusty, but otherwise in perfect condition.

I felt so happy and relieved! These aren’t fancy glasses, but they are prescription, and I love them. I was dreading going through the hassle and expense of having to order another pair. Since I was already out on the trail, I did a short guerrilla-style workout. I stopped at a bench for 5 hip and ankle circles to work on my mobility, and 10 straight leg lifts to strengthen the muscles around my knees. I did a little trot/ old lady jog to the next bench another 1/4 mile up the trail, and did 5 x 5 push-ups and tricep dips. I trotted back, did another round of hip circles, then walked back to my car.

This whole thing (including the glasses search) took less than 30 minutes.

Why am I telling you this?

Often when I meet people and tell them what I do, they will say “oh you must work out all the time”. Or “you must exercise for hours a day”. The reality is yes, I do something most days, either a walk, strength, or mobility work. While I do prioritize daily movement, these are often do 20-30 minute bouts of exercise.

Movement is built into my day because it helps me feel better. It’s not a chore that I have to slog through. Bonus points if I’m moving my body outdoors. Today I noticed the smells of blackberries and the sap from the evergreens. I saw deer, birds, and fish. I heard people playing in the water. I felt the ground underneath me and how the texture felt different walking over rocks, pine needles, or hard-packed dirt.

What is your movement snack?
Do you do these tiny workouts during your day, and if not, could you?
Where could you sneak in a smidge of pleasant movement?
 

I consider my work with y’all to be primarily stress relief.

When people first reach out to me, they may say they have a tight neck, or want to lose weight or get in shape. 9 times out of 10, once I start digging, what comes up for them is stress and anxiety. They are overworked, stressed, not sleeping, not exercising, and not eating right. Sound familiar?

My hope for you is that you can use the tips I offer you on healthy eating, managing stress, and moving your body, as tools to look and feel your best.

Not because you know you “should” exercise.
Not out of fear of loss.
Not because you hate your body.

Just the opposite. Because you love your body. You are taking good care of you. You are treating yourself like royalty by making space, prioritizing yourself, and saying no to anything that doesn’t align with these values.

LOVE
JOY
PEACE

Can You Find Joy In Movement?

Here are some ways I can support you in reaching your goals:

  • Small group fitness classes
  • Individual personal training
  • Thai massage and Cranio Sacral sessions
  • Health and nutrition coaching

Give me a call. I am here for YOU!

503-705-4762
Anne

p.s. here are my next available in person appointments:

  • Friday August 29th at 10 am
  • Friday September 5th at 11 am or 2 pm
  • Friday September 19th at 2 or 3:30 pm

Quinoa Black Bean and Corn Salad Recipe


It has been hot hot hot this week! I’m trying my best not to turn on the stove. Since I’m spending more time outside playing and less time in the kitchen, I’ve been making these quick and easy “put something together” type meals.

Now, if you want to cook chicken and dried beans from scratch, by all means do so. I used a Costco chicken and canned beans.

I did cut fresh corn off the cob, because – summer!

Quinoa Black Bean and Corn Salad recipe:

Ingredients:

  • 1 cup uncooked quinoa
  • 1 ½ cups water
  • 1 can black beans, drained
  • 2 ears of corn, kernels sliced off
  • 1 small green bell pepper, chopped
  • 1 small red bell pepper, chopped
  • 1 bunch of cilantro, chopped
  • 2-3 green onions, diced
  • About 10 oz of cooked chicken, cut into bite-sized pieces (I used half a Costco chicken, so one breast and one leg/ thigh)
  • 2 Tbsp olive oil
  • 1 Tbsp maple syrup
  • ¼ cup lime juice
  • 1 tsp salt
  • ½ tsp pepper
  • 1 tsp garlic powder
  • ½ tsp cinnamon
  • 1 tsp cumin
  • ½ tsp cayenne
  • 1 large avocado, sliced
  • ½ cup feta or cotija cheese

Directions

  1. Cook Quinoa as if you were making rice. Rinse and drain. Cook 1 cup of quinoa in 1 and ½ cups water (I cooked mine in a rice cooker). Set aside til it has cooled.
  2. In a large bowl, mix beans, corn, bell peppers, cilantro, green onions, and cooked chicken.
  3. Make dressing: in a separate bowl, combine olive oil, maple syrup, lime juice or vinegar, salt, pepper, garlic, cinnamon, cumin, and cayenne.
  4. Mix everything together (quinoa, veggies, chicken, and dressing) chill for a few hours in the fridge.
  5. Taste and add salt or seasonings as needed.
  6. Serve with sliced avocado, feta, or cotija cheese.

This recipe is adaptable. If you’re serving vegetarians, leave out the chicken. Don’t like the taste of cilantro? Use parsley and mint instead.

If you tried this, please drop me a line and let me know how it turned out.

Anne McCranie is a Vancouver, Washington based personal trainer and licensed massage therapist. She enjoys cooking and eating, and loves sharing healthy recipes with you!

Be Like Jen. Strong, Calm, and Capable!


When you feel stressed, do you have tools you can use to quickly calm your nervous system? Do you sit down to eat meals at regular intervals? Are you able to travel, work in the yard, hike without pain?

Lower anxiety, improved confidence, improved eating (including prioritizing protein and produce), improved mental health, improved posture.

Work with me and realize the same benefits as my client Jen!

In two years, she has gone from unable to execute a proper squat or hold a plank, to doing 3 sets of 12 military style push ups, weighted Turkish Get ups, and 15 squats holding 20 lb dumbbells. She meets with me twice a week for one hour of strength training. We’ve prioritized good form, progressive overload (adding more weights and reps) and targeted goals (pull ups and push ups).

While I’ve never given her a specific “diet” to follow, she has improved her diet and her relationship with food, focusing on whole foods eaten at regular intervals. She’s cut out her midnight snacking, has put herself on a regular sleep schedule, and removed negative people from her life.

Not only has she built strength and confidence, she’s made huge lifestyle improvements that positively impact her self-image and her relationships!

How can I support you emotionally and physically to be the best you can be?

Reach out to me today to discuss your goals and see if we’re a good fit.

Now taking in person and zoom clients here in Vancouver, Washington.