Healthy Recipe – Cilantro Kale Salad With Buttermilk Dressing

Here’s a spring salad recipe to brighten your day. You’ll need a food processor and a sharp knife. Try it and let me know what you think.

p.s. I get super annoyed when I’m scrolling a page looking for a recipe and they post it waaay down at the bottom, so I’m starting with the recipe here. If you’re wondering why buttermilk is “healthy” keep reading down below the recipe for my notes.
xoxo
Anne

Cilantro Kale Salad With Buttermilk Dressing


Ingredients:

  • 1 bunch cilantro
  • 5 oz baby kale
  • 5 radishes
  • 5 Tbsps buttermilk
  • 3 Tbsps sour cream
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper

Directions:

  1. Wash and de stem cilantro. I usually soak mine in cold water, swish them around real good, and drain. Do this three times to get all the dirt off. You’ll be using the stems in the dressing, and the leaves as garnish. If you really like cilantro, and you are short on time or patience, you could put most of the leaves and stems right in the processor and not even mess around with picking the leaves off which is the most time consuming part of this recipe.
  2. Rinse (if needed) and roughly chop your baby kale into bite sized pieces. Spin the leaves in a spinner or pat them dry in a kitchen towel to remove as much moisture as possible before you dress your salad. (if you bought prewashed kale you can skip this step).
  3. Thinly slice radishes.
  4. Make dressing – combine buttermilk, sour cream, lemon juice, olive oil, salt and pepper and either the cilantro stems, or about half the bunch of cilantro (if you’re doing the lazy way I mentioned above) in a food processor. Process until combined.
  5. In a large bowl toss kale and radishes with dressing. Garnish with cilantro leaves.

This is a great, sturdy make ahead salad you could bring to a potluck, or meal prep on the weekend for your lunches during the week.

A note about my “healthy” recipes.

Buttermilk gets a real bad rap. Buttermilk is the sour probiotic laden liquid left over after churning milk to make butter.

Years ago I can remember my grannie enjoying a cold glass of buttermilk. She was raised out in the country during the depression and they did not waste anything. When she was a child, her family churned their own butter and as a result they had buttermilk they kept in the ice box.

Recently I had some leftover buttermilk from a cake recipe, so I stated researching it. I compared the labels with the yogurt I eat regularly and turns out buttermilk has more protein and less sugar than yogurt. It can also be easier on your tummy if you are sensitive to dairy. My schedule and meeting with clients means I’m moving my body throughout the day and sometimes I struggle with timing my meals. A small glass of buttermilk comes in handy when I need a light snack but don’t want a bloated belly.

If you enjoy kefir or other drinkable yogurts but want a lower sugar option, the next time you are at the grocery store compare labels and see how buttermilk stacks up. Look for grams of protein, and grams of sugar and you might be surprised.

As with all these recipe and dietary suggestions, you are in charge of taking good care of you! I’m a personal trainer and licensed massage therapist. I am not your doctor nor am I providing and dietary prescription for you.

Please see your medical professional for specific dietary advice.

Strength training with Anne in June at no cost to you!

Are you the perfect person for our June Personal Training experiment?

Find out what you can accomplish when you commit to taking good care of YOU!

  • You are ready to make positive changes.
  • You have a specific goal.
  • You are able to commit to Wednesdays 5:30 – 6:00 pm PT on Zoom, June 1st, 8th, 15th, and 22nd.

I’m offering four weeks of personal training with me, at no cost to you.

We start with a zoom call to see if we are a good fit. You and I will meet for thirty minutes once a week for strength training. We will finish with an assessment to see what specific what improvements have you made.

To take advantage of this fabulous opportunity to work with me one on one, call or email me today!

(503) 705-4762

Anne@FluidPortland.com

xoxo
Anne

March 13th – The 7 year anniversary of my back surgery, a lumbar discectomy!

This is me holding a heavy box (~35 lbs).

Why am I smiling?

7 years ago I couldn’t have done this. In fact, 7 years ago I could barely stand for longer than about 30 seconds. I couldn’t sit, I couldn’t lay on my back, the only sort-of comfortable position was laying on my tummy on the floor. So I did a lot of that.

This is my back story (p.s. this is a long one. For the TL/DR version jump right to the bottom of the page to learn how I got out of pain, what’s I’m doing now to keep my back strong, and how I can help YOU if you are suffering from chronic pain.)

For as long as I can remember, I have suffered some sort of low back discomfort on a semi regular basis. Tightness, pain, my back “going out”. Trips to the chiropractor. Several other members of my family suffer from back pain. I thought this was “normal”.

That is until I tried Pilates in my 20’s. I woke up one day with zero back pain and thought to myself – Ok now, this is “normal”. And this is what I want!

Jump to 2014, I’m running my business here in Portland, teaching weekly Pilates and yoga classes, doing about 10-15 massages a week. My back and hip started to tighten up to the point I am suspecting that I have a pinched nerve. I am terrified that I may have a disc issue that will need medical attention as I do not have health insurance and am self employed. By early 2015 I had tried everything, chiropractic, acupuncture, massage therapy, private sessions with my Pilates instructor, ice, heat, movement, rest.

Nothing gave me lasting relief and I was now at a constant 8 out of 10 pain.
Everything hurt.

By February 2015 I had signed up for a high deductible health insurance policy. My plan kicked in and I immediately got at MRI which showed a herniated disc. I was thrilled to finally have an official diagnosis, and it just so happened that one of the best spine surgeons in Portland was available to see me. Within a week of my diagnosis I had a successful surgery to remove the disc material that had been pinching the nerve in my hip for months.

I woke up from surgery confused because they had rolled me on to my back. I remember asking the nurse why I was on my back (I had not ben able to lay on my back for months) and then once I realized I wasn’t in any pain I just started sobbing. She thought there was something wrong, and I just sobbed “I’m not in any pain!”

I can not tell you how good this felt. I was so relieved to finally be out of pain. I was able to walk, to stand, and to sit relatively comfortably for the first time in months!

My sweet mommy came to stay with me while I recovered. We walked the Springwater trail like a turtle after having eaten a large burrito pace – I think we covered 1.5 miles in about 90 minutes. I didn’t care how slow I was moving, I was walking! I was showered with love and support from all my people. Every day someone stopped by with food, flowers, or just to visit.

I started back to work very slowly. I taught one class while talking my ladies through the exercises, while I remained seated or standing, not demonstrating any of the moves. I rested. I walked in nature.

Now 7 years out I still do have some residual tightness in my hip. I have also learned lots of tools, both to relive pain and tightness, and, more importantly to help calm my mind when I feel myself getting wound up.

Experiencing something like this is traumatic, any twinge of back tightness used to send me into a fear response, what if this happens all over again and I can’t move? Now, I can catch my spiraling thoughts, take a look at them to see if they are true, and decide how I want to proceed, rather than being driven by the fear of “what if?”. Most of the time anyway.

So what’s my current plan, and how did I easily lift that 35 lb. box?

  • I’ve been doing weekly Somatics classes to help calm my mind, and connect my brain and my body.
  • For the past 6 months I’ve been following a structured strength training program.
  • I average 3 strength sessions per week.
  • I do some type of gentle exploratory movement most days.
  • I work on my hip and shoulder mobility several times a week.

The biggest thing I have learned thru all of this is that when something hurts I can now stop, listen, gather information, then take action (or rest).

Before this experience, I didn’t know what to do. I was waiting for someone to “fix me”. After having gone through this, I now have a variety of tools that I use on myself, and with my clients to help both the physical, and the mental aspect of chronic pain.

If you have suffered, or are suffering from chronic pain, I feel for you.
AND, there is a way out! Call me if you’d like support.

TL/DR*:
I suffered a herniated disc that left me paralyzed with fear and in constant daily agonizing pain. I had a successful surgery that led to me learning about different types of movement that helped me realize that no, my body was not broken, no I didn’t do anything wrong, and yes it was ok to move again! I now incorporate aspects of mobility work, soft tissue mobilization, Somatics exercises, and traditional strength work (squats, deadlifts, chest presses, rows…) as part of my ongoing self care plan.

I am thrilled to share what I have learned with you! If you are ready to take control of your pain, if you are willing to work to get better, if you see the value in having me lead you to the land of mind/ body connection and pain free movement, give me a call.

(503) 705-4762

xoxo

Anne

* What the heck does TL/DR mean? It stands for “too long, didn’t read”…all the kids are saying it! šŸ˜ƒ

Snowboarding Dino

Have you seenĀ this videoĀ of the snowboarding dinosaur?
If you need a lil pick me up watch this short video right now.


I love how she talks to herself really sweetly. “I might fall, and that’s ok. We all fall.”


I didn’t think this could get any better untilĀ “Powdersaurus the mini musical”Ā came out.
The couple behind this cutenessĀ lives in Tacoma. They take their two kids on all kinds of adventures. On their blog and IG posts the husband offers advice on how to prepare the whole family by setting realistic expectations, bringing proper gear, and snacks, lots of snacks.


I feel like these are life lessons we could all use, even as adults.


Am I hungry? Do I need to take a rest break? How can I have more fun?!?!

LOVE Your Neck!

Do you suffer from neck pain?


Want a long-term relief plan that goes way beyond “stretching”?


Join us Saturday February 12th at 11 am PT to learn how you can reduce wrist pain, and have freedom of movement in your neck and shoulders!

  • Who: YOU!
  • What: LOVE Your Neck Workshop
  • When: Saturday February 12th at 11 am – 12 pm PT
  • Where: ON Zoom
  • Why: Give your neck some TLC!
  • How: Click here to order.

Free for Fit Club members, $20 for guests.


We will chat for a few minutes about prevention and treatment of neck, shoulder, and wrist issues – how do you sit at your computer, how much time do you spend hunched over your phone, how do you sleep?

We will then go through a R.O.S.S. neck program, releasing tightness, cueing the small organizational muscles, strengthening, then stretching neck, shoulders, and wrists.

You will need two tennis balls or massage balls, and a towel, or exercise band.

Can’t make it live? Sign up for the workshop and I’ll send you the recording.