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Sports Illustrated’s “Plus Sized” Cover Model

Did you see this week that Sports Illustrated has featured a “plus size” model on the cover of their 2016 swimsuit issue? There are actually three cover models, my girl Rhonda Rousey, model Hailey Clauson, and “plus sized” model Ashley Graham. While I applaud S.I. for including a variety of body types, when I saw Ashley’s photo I thought “plus size, really?”.

Depending on the brand/ designer miss Graham, wearing a size 16, likely has a 36 inch waist, and 42 inch bust. To give some perspective, the average American woman stands 5’4″, weights 140 pounds,  wears a size 12-14, and measures a 35 inch waist and 40 inch bust. My concern is that we continue to set unrealistic beauty standards, and comparing ourselves to these photos can actually hurt us. Research has shown that looking at images like these of “perfect women” for even a few minutes is enough to have a negative impact on a teen girl’s body image.

Also please keep in mind when you view these highly photo shopped images what you see in the magazine or on your computer screen is not real. This person does not actually exist, at least not looking like that.

Personally I would kill to have Beyonce’s butt (and dance moves), or Lindsey Vonn’s thighs. I would rather be able to squat heavy weights, go for a 4 hour hike in the Gorge, or hold a plank for two minutes than fit into the same jeans I wore in my twenties.

Hooray for S.I. for inching the bar a tiny bit forward.

What are your thoughts on how the media affects your (and your daughter’s or granddaughter’s) body image? What have you done to improve your body image or notice or change your self talk?

Let me know in the comments below…

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers one on one and small group training to ease pain, lower stress and increase mobility.

Share Your Love Story And You Could Win A Movement + Massage Session With Anne!

This month Anne is looking for LOVE! Your love stories of course. Keep reading for details about how you could win a one on one session with Anne just by sharing the love…

February is American Heart Month, a campaign designed to prevent heart attacks and strokes.

Here are four things to can do right now to take control of your health and improve the odds for you and your heart:

  1. Commit to getting regular exercise. The American College Of Sports Medicine recommends adults get 150 minutes of moderate intensity exercise per week. This should include strength training, balance and flexibility work, and neuromotor exercises to improve coordination and agility (yoga and TaiChi are recommended)
  2. Maintain a healthy diet. Load up of a wide variety of veggies and fruits in all the colors of the rainbow. Consume an adequate amount of protein throughout the day, limit sugars and processed foods. Shop the perimeter of the grocery store first. If it has a commercial it’s probably not something you should be putting in your mouth.
  3. Have your blood pressure checked. According to the CDC, people with high blood pressure are 4 times more likely to die from a stroke and 3 times more likely to die from heart disease, compared to those with normal blood pressure. If your blood pressure is outside of the normal range discuss your options with your doctor. These may include smoking cessation programs, engaging in regular exercise, changes to your diet or medication.
  4. Reduce stress. Oh man this one is a biggie. In fact it may be the most important thing on this list. We all experience positive and negative stress throughout our lives and some events or times in our lives are more stressful than others. You can’t avoid stress, but you can manage your reaction to it. How? Sit quietly for five minutes every morning and focus on your breath. Call a friend or loved one to chat. Go for a walk on your lunch break. Take up yoga, tai chi, swimming, or any meditative repetitive form of exercise that you find calming. Tell someone that you love them.

Which brings us to our February love stories. Showing compassion literally improves our physical health. Research shows that when we feel compassion, our heart rate slows down, we secrete the “bonding hormone” oxytocin, and the pleasure centers of our brain light up like pinball machines.

Every day I get hugs and kind words from you and it truly warms my heart. I know you have a love story (or stories) to share and I want to hear them! How did you meet your spouse, what sweet thing did your child say this week, do you have a pet that brings you joy, is there a physical place that fills you with love?

This month I ask you to share your love stories either on Fluid’s Facebook page or in the comments below.

Anne will pick one lucky winner of a Movement + Massage session. Get on it though – winner will be picked on or before February 29th.

 

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She offers small group and one on one training to provide stress relief, build muscular strength, improve joint function, and decrease chronic pain. 

 

 

Pineapple Chocolate Coconut Overnight Oats Recipe

Looking for a quick easy breakfast you can take on the run? Try this tropical overnight oats recipe!

Overnight oats 1 2.16

You can use any combination of oats, liquid (cow milk, coconut milk, water, or juice), fresh or dried fruit, and nuts – the recipe below even has a little dark chocolate! Prep breakfast the night before, warm in the microwave if you like, or just grab the jar from the fridge and go. Now you have no excuse for skipping breakfast!

Why “overnight”? You may have heard me talk about the benefits of soaking your grains. The folks at Nourished Kitchen suggest you can “enhance the nutrient profile” of your grains and make them easier to digest by soaking overnight (read all about that here). You may warm the milk slightly, add all other ingredients, cap the jar and leave it on the counter. If the thought of warm milk left out overnight makes you squeamish, pop the jar in the fridge.

The basic overnight oats recipe is as follows: 1/2 cup oats, 1 cup liquid, a small amount of the toppings of your choice like nuts, and fresh or dried fruit, plus 1 tsp spices (I like cinnamon, cardamom, clove, and nutmeg) a pinch of salt, and if you like a splash of acid like yogurt, apple cider vinegar or lemon juice.

I recently played my favorite game of “what’s in the fridge/ pantry” and came up with this combination of fruit, nuts and coconut milk and it was delicious!

Here are the tropical oats before going in the fridge…

Overnight oats before 2.16

 

…and the next morning, ready to eat! They puff up a bit as the grains absorb the liquid.

Overnight oats after 2.16

Below is my recipe for pineapple dark chocolate coconut overnight oats. Try it and if you like it or have feedback please leave a comment below.

 

Overnight oats ingredients 2.16

 

Pineapple Chocolate Coconut Overnight Oats

 

Ingredients:

  • 1/2 cup oats
  • 1 cup full fat coconut milk
  • 2 tsp ground chia seeds
  • 2 tsp ground flax seeds
  • 2 Tbsp chopped dark chocolate
  • 2 Tbsp chopped pecans
  • 2 Tbsp shredded (unsweetened) coconut
  • 1/3 cup chopped pineapple
  • 2 tsp ground cinnamon
  • pinch of sea salt
  • 1 tsp apple cider vinegar

Directions:

  1. Put all ingredients into a glass jar and shake well to combine. Seal with a lid and place in fridge overnight.
  2. You may enjoy oats as is, or if they are too thick for your liking thin with a few spoonfuls of milk, yogurt, or juice. I prefer my oats warm so I heat mine for one minute in the microwave before eating.

 

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.

Healthy Feet Workshop Saturday February 6th

Interested in this workshop? Contact Anne A.S.A.P. as there are only two spots left! (503) 705-4762

 

Do you suffer from foot pain?

Treat your feet to some TLC Saturday February 6th!

 

We start with an Epsom salt foot soak and discuss what constitutes a “healthy foot” and how best to care for your feet. We then go through a simple exercise, stretching, and myofascial release program you can do at home to keep your feet pain free.

 

tball4

If you suffer from bunions, hammer toes, plantar fasciitis or general foot pain this class is for you! If you wear heels, dress shoes, soccer cleats, climbing shoes or traditional running shoes on a regular basis this class is for you! If you are not able to stand or walk barefoot without pain this class is for you!

Anne provides all equipment. You bring your feet, your loved ones, and the shoes you wear most often. I’m not going to tell you to throw out your heels. I am going to suggest ways to care for your feet so that you can continue dancing, running, and living your life while making conscious choices about your foot health.

 

  • Who: You!
  • What: Foot soak, healthy feet discussion, strength and flexibility exercises.
  • When: Saturday February 6th, 12:30 – 2.
  • Where: Fluid’s Sellwood studio 1644 S.E. Clatsop Street, Portland, Oregon 97202.
  • Why: Reduce foot pain, learn how to strengthen and stretch your feet and ankles, and visit with your Fluid family.
  • How much: $25 per person, or $40 for two people.

This class will sell out so contact Anne today to reserve your spot.

(503) 705-4762

 

Anne McCranie is a Portland (Sellwood), Oregon 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.

 

Pomegranate, Kale, and Wild Rice Salad

Ok the holidays are over, the sweets are (hopefully) out of the house, the relatives have gone home, now back to a more normal schedule and diet. I did pretty well for the month of December but definitely consumed more sugar then usual. This month I am taking a sugar break, and incorporating more green leafy veggies and whole grains into my diet. This salad is the perfect healthy start to the new year. Try it and let me know what you think.

Pomegranate, Kale, and Wild Rice Salad

Salad Ingredients:

  • 1 cup pomegranate seeds
  • 2 cups shredded kale
  • 2 cups wild rice, cooked and chilled
  • 4 clementines, peeled and sliced
  • 1/4 cup hazelnuts, toasted
  • 1/4 cup feta cheese

Dressing ingredients:

  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1/3 cup orange juice
  • 4 shallots, minced
  • salt and pepper to taste

Directions:

  1. Make dressing. Place all ingredients in a jar with a lid and shake until combined.
  2. Make salad. In a large bowl mix pomegranate seeds, kale, and cooked rice with the salad dressing.
  3. Top with sliced clementines, toasted nuts and feta.
  4. 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.