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‘Keys To Digestion’ Workshop This Sunday With Shawn And Minga From Metta River Integrated Wellness

Confused about what defines a “healthy diet”?

Want to learn more about the role digestion plays in your health and wellness picture? Join Nutritional Therapist Shawn Kinsella and Yoga Therapist Minga Lily for an afternoon of movement, education and food! Minga starts the afternoon off with a relaxing therapeutic movement session. Shawn will then educate us on the science of digestion. Lastly we share a delicious meal of traditionally prepared whole foods provided by our hosts.

  • Sunday November 10th 12-3pm
  • Vibrant Studios, 1532 SW Jefferson St. Portland, OR, 97201
  • $40 payable to Metta River

To register: email info@mettariver.com or phone 503-234-0325 more info at www.mettariver.com

 

*You must preregister for this event. Anne will be attending this event, but is not hosting or organizing it. This is something I am excited about and wanted to share with you.  Please contact Shawn directly at info@mettariver.com to reserve your spot.

Citrus Quinoa Spinach Salad

This month I am bucking the pumpkin trend! Don’t get me wrong I do love pumpkin bread, pumpkin pie, pumpkin lattes but it is only barely November and I am already pumpkined out for crying out loud. Anyway one of my ladies recently told me about how much she loves this salad and I wanted to share it with you. Cook the quinoa as you prepare the salad (not ahead of time). Adding the warm quinoa wilts the spinach and incorporates the cheese and dressing.

salad 11.13

Quinoa (pronounced keen-wah, not queen-o like the superstitious sports fan says in this funny commercial) is a nutrient dense food with anti inflammatory properties. Studies show that a diet rich in colorful veggies, like spinach, may reduce your cancer risk. Did you know that your body absorbs nutrients more easily when you eat your veggies with a good dose of fat? Click on this article to learn more.

This salad starts with just a few basic ingredients – spinach, quinoa, lemon, feta, olive oil and green onion. I added pecans and garlic, feel free to jazz it up as you see fit.

spinach quinoa salad 11.13

Citrus Quinoa Spinach Salad

Ingredients:

  • 1/2 cup quinoa
  • zest and juice of 1/2 lemon
  • 2-3 tablespoons of extra virgin olive oil
  • 1 tsp red chili flakes
  • 1 garlic clove, pulverized
  • pinch of sea salt and pepper
  • 6 oz baby spinach leaves, rinsed and drained
  • 1/4 cup sliced green onions
  • 1/4 cup toasted pecans
  • 1/4 cup crumbled feta cheese

Prep:

Cook quinoa according to package directions (I cooked mine in the rice cooker – 1 part quinoa to 2 parts broth for about 15 minutes). Meanwhile, whisk together lemon zest, juice, olive oil, chili flakes, garlic, salt, and pepper in a large bowl. Add spinach, onions, and pecans. Mix in warm quinoa and sprinkle with feta.

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She offers this recipe to tempt your taste buds. Please see your medical professional for specific dietary advice.

Client Testimonial – Decreased Low Back Pain From Pilates And Yoga

Man I love to hear success stories! This week one of my clients told me how her regular Pilates and yoga practice has helped reduce her low back pain. She has suffered from chronic back pain that was always hovering around a 3-4 out of 10. For the past two years she has been doing Pilates and Yoga with me twice a week plus walking and stretching on her own. Her back pain in now almost nonexistent.

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For a sample of Anne’s back stabilization exercise series click on this video (Please see your health care professional for specific medical advice).

Want to be pain free? Call Anne today to see how her customized movement + massage programs can help you!

(503) 705-4762

 

Anne McCranie is a Sellwood (Portland, Oregon) based massage therapist/ personal trainer. In her classes she incorporates Pilates and yoga exercises, strength work and myofascial release to keep her clients pain free. 

Build Core Strength With Plank Rows

This exercise has caused the most moaning and groaning from my clients so far this month. Here Rick demonstrates one of the October Five – Plank rows.

Rick Plank Rows October 2012

Start in a plank with feet as wide as the mat (knees down if needed). Now lift one hand. Keep your plank position, nothing else moves.

Rick Plank Rows 2 October 2012

This exercise works upper body, core, back, legs – everything! If you do not have access to dumbbells start in a plank and just lift one hand.

Lower Your Stress, Reduce Your Arthritis Pain and Sleep Better With Taijifit!

Taijifit is back by popular demand. Come flow with us!

What is Taijifit you ask? An hour long movement class, or “experience” as founder David-Dorian Ross describes it, that immediately brings you into a state of “flow”. Here is a video of DDR leading a class (accompanied by music so watch the volume if you are at work)

In traditional Tai Chi Chuan you learn to flow slowly and gracefully through a specific series of exercises, or forms. By focusing your mind solely on the movements of the form you lead yourself into a state of mental calm and clarity. The proven health benefits that come with this type of movement include decreased stress and anxiety, lowered blood pressure, decreased arthritis pain, improved sleep, and greater balance. The difference with traditional Tai Chi Chuan and Taijifit is that with Taijifit there is no form to learn, nothing to memorize, you just follow along, and before you know it you are flowing!

I have been incorporating these movements into my warm up exercises and within a matter of minutes my clients become focused, relaxed, and more in tune with their physical bodies.

Sound good?

Join us this Thursday October 17th at 6 pm at Fluid World Headquarters 1626 S.E. Sherrett St. This is a five class series that runs through December 5th. The dates are not consecutive, please see the updated class schedule for specifics.

Questions? Call Anne (503) 705-4762.