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?
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!
We ate all kinds of delicious, fresh, local food, and once we got home I wanted to recreate poke.
The trick is to start with a really fresh piece of fish. To be considered grade 1, or sushi grade tuna, where you typically are eating it raw – either plain, or lightly dressed – the fish is handled a specific way from the moment it is caught. It is immediately processed, and put on ice. While it used to be that eating fish in a town where you couldn’t smell the ocean was risky (order salmon at a restaurant in Flagstaff, no thank you), now seafood can be carefully insulated and flown most anywhere. In fact, I bet with a quick search I could find a fishmonger in the other Portland to overnight Maine lobsters for tomorrow’s dinner!
Here’s a poke recipe that is a little bit salty, sweet, crunchy, creamy, and oh so delicious. This could be an appetizer, or snack. Turn this into a bowl by layering rice, salad greens, thin sliced cabbage, red pepper, or whatever floats your boat.
Try it and let me know what you think.
1 lb #1, or Ahi tuna
3 Tbsp soy sauce
3 Tbsp mirin
1 tsp sesame oil
1 tsp sriracha
1 small shallot, minced
2 cloves of garlic, crushed
1 avocado, cubed
1 cucumber, diced small
2 scallions, sliced thin
Sprinkle of furikake
Chop tuna into small cubes.
Whisk together soy sauce, mirin, sesame oil, sriracha, shallot and garlic.
Mix dressing with fish, and chill for one hour.
Just before serving, mix in avocado, and cucumber. Taste, and adjust seasonings if needed.
Top with scallions and furikake, and enjoy!
A note about ingredients. First, I forgot how much I love furikake! I’ve been sprinkling it on eggs, steamed veg, salads! I found all my ingredients (minus the tuna) at my local grocery store. I was thinking of taking a field trip out to Uwajimaya, or cruising 82nd, which I may still do just for fun, but I was also doing my regular grocery shopping the day I bought my ingredients and was on a mission, know what I mean? The tuna came from Portland Fish Market on Woodstock.
Are you looking for new recipes, or ways to work more fruits and veggies into your diet? Join our 21 day challenge starting May 1st!
Anne McCranie is a Portland, 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.
How often do you eat 5 fruits and veggies in a day? Can you try this 21 day challenge with us?
Do you notice headlines that read “Eat this one vegetable for clear skin”, or “Mediterranean diet promotes longevity”, or “Drink this (or don’t drink this) to improve your sleep”? Then when you click on the article it is some variation of what we could all agree is a basic, healthy diet:
Eat mostly whole foods, include all the colors of the rainbow, go easy on the booze and caffeine, oh and call your mother. 🙂
While most of us know we should be eating our vegetables, we may have trouble actually doing it. You may be crunched for time, or your schedule may change at the last minute. Maybe you have a house full of picky eaters, you are bored with your recipes, or you just need a simple plan to follow.
If you’re looking for a common sense approach to how best to feed your body, I am here for YOU!
Our Five A Day Challenge starts May 1st. I’m not going to ask you to stop doing anything. This is not a cleanse. I will ask you to eat vegetables, lots of them. And a little fruit. That’s it. Simple, but not always easy.
Each week I will email you suggestions and tips (like how to make a super fast, healthy dinner, or how to approach feeding a picky eater, and what you can do on Sunday to set yourself up for success during the week) along with a short video. I even have two spots available for the super deluxe option. I prep veggies and bring them to your house! I will do everything except shove fresh produce in your mouth!
Five A Day Challenge
What: 21 day challenge. Eat 5 fruits and veggies each day.
When: May 1st – May 21, 2020.
Where: Anywhere! You receive weekly email support from me. If you are local to Portland, please come to our in person wrap party Saturday the 22nd.
Why: Create a domino effect of healthy habits when you start your day with fresh produce! By improving your diet you may experience: vibrant health, more energy, better poops, clear skin, and improved sleep.
Option #1: Weekly emails, including recipes, nutrition tips, and a video of yours truly outlining that week’s challenge, (Do smoothies count? Can all my 5 be fruit? How do I get my family on board?) Order this $21 option below.
Option #2:Weekly emails, plus produce brought straight to your door on Sundays. I set you up for a successful week, by pre-chopping, and portioning a salad, a cooked veg, and a fruit option. Order this $210 option by calling or emailing me (only two spots available so please email/call me today if this is your choice).
Update – this challenge is now closed. Thanks all of you who participated!
If you would like to join Fluid’s nutrition programs in the future, please use the box over there to the right to sign up for our newsletter, or email me directly.
Call (503) 705-4762 or Email Anne@FluidPortland.com and for additional information.
Update – support is flowing in from local businesses! Thanks so much!!!
Erin Vanderkooy has shared a delicious recipe for ginger garlic tahini dressing with us.
Who am I to tell you what to eat?
I’m Anne McCranie – a Portland based personal Trainer and Licensed Massage Therapist. I have completed a nutrition training program through Precision Nutrition, and I love to talk about, cook, and eat delicious food.
Looking to add more veggies to your diet? This plan is for you! Want to lose a few pounds, or get your diet back on track? Sign up!
If you suffer from physical or emotional disorders, like uncontrolled blood pressure, or disordered eating, and changing your diet would negatively impact your health, this plan is not suitable for you right now. Please see your medical professional prior to beginning a new exercise or diet plan.
While I get back into the swing of “regular” life, my goal is to hang on to as much of our chill aloha vibe from vacation as possible. Keep reading to find out how I plan to do this…
Ok hands own, number 1, very favorite thing from vacation – whales! While floating on my back (with my ears underwater) I could hear the whales singing!
This is what they sound like:
We also saw (and heard) loads of tropical birds, Here are the sounds I heard every morning from our condo:
Our very first stop once we got off the plane was the farmer’s market in Kihei. We loaded up on fresh fruit, and of course, banana bread.
Here is our typical breakfast:
Travel now requires apps, including proof of our negative Covid tests, so Eric talked me into getting a smart phone. While I loved that my old flip phone phone was tiny and indestructible, (why do I drop my phone so much?) my new phone tracks my steps (I know y’all already know this, give me a minute to catch up).
Our location in Kihei meant we could walk to most things. We averaged 6,500 steps each day, mostly barefoot, on sand, rocks, and grass. While here in Portland I spend most of my day barefoot, this is mostly indoors on flat surfaces. My calves were feeling all the beach walking! During my neighborhood walks this week, I looked for rocks, roots, and other uneven surfaces to walk on.
My favorite beach was Kamaole II.
It rained a little on and off the first few days, but once it stopped raining we we able to swim! Eric even tried snorkeling for the first time. Swimming in warm water is such a treat, especially if you have only experienced Pacific Northwest swimming.
Here was Eric’s favorite beach, Kahekili. Look close, that tiny black spec to the left of the catamaran is a whale.
A few days it was windy on the beach, so I got in some pool time.
They had Hawaiian radio on at the pool, playing a mix of Hawaiian pop, slack key guitar, reggae, country, and then every once in a while the dj would come on and read a recipe; like the whole recipe, out loud, from start to finish.
Speaking of entertainment, I love watching local t.v. stations when I travel and Hawaii did not disappoint. We watched a high school football game, an outdoor cooking show, skin divers spearing fish, and some sweet local commercials.
Even with all this good food, by the end of our trip both of us noticed our pants were looser. How is this possible? For one thing we walked, and swam a lot. We were also under very little stress. We started our day with fresh fruits and veggies, ate mostly whole foods, and had one big meal each day that often included fish. We also drank lots of water.
Now, how to bring this aloha vibe back to everyday life?
5 fruits and vegetables a day. Click here to learn why this is important.
Daily walking. My goal is to average 6k steps each day, click here to to learn how to add steps by doing your daily activities.
Watch this video for my tips on reducing stress, and taking good care of yourself this spring.
How can I help you look and feel your best this spring? Do you need a walking buddy? I walk most weekday afternoons here in Sellwood. Call or text me and we can schedule a time to meet.
Do you need accountability? I’m happy to email you once a week to see if you are meeting your goals.
How about personalized help improving your diet, lowering your stress level, or adding strength and balance work to your routine (or starting a routine)?
Contact me today for a complimentary consultation.
Looking for an affordable way to add new moves to your repertoire? Join Fluid’s Fit Club! Each week you receive an email with a new video. These range from 5 minute to 60 minutes, and include: – strength and balance exercises – Pilates, yoga, Energy Flow, and Barre – Therapeutic exercises for shoulders, hips, feet, and hands, and – guided meditations.
We are in the middle of very strange times now with regards to food shopping. Can you maintain a healthy, whole food, based diet while hunkering down at home? Check out this recipe for an easy and delicious dinner that you can customize to suit even your pickiest of eaters. The golden sauce hits on savory, sweet, salty, and garlicky notes, and it’s golden hue brightens up any winter day. I did add some sour cream and shredded cheese to my bowl, but you could easily sub non dairy cheese, or just leave these off to make a vegan version.
Start with your favorite grains (I used brown rice, but feel free to sub quinoa, bulgar, or even a short pasta like orzo), add your choice of beans, greens, sliced avocado, peppers, a handful of cilantro, sliced olives, then top it with the sauce. I used canned beans, but you could for sure use dried beans. The hardest, or most time consuming part of this is the prep, so if you slice your veggies and cook your beans and rice ahead of time, you will have a quick and easy supper ready in minutes. Feel free to adjust the ingredients based on your tastes and what you currently have on hand.
Try this recipe and let me know what you think!
1 cup uncooked brown rice
1 can (or about 2 cups) cooked black beans
3/4 can (or about 1 cup) cooked garbanzo beans (you will use some of these in the sauce recipe below…)
1 Tbsp coconut oil
1 Tbsp of tamari or soy sauce
1 bunch of kale, chopped
1 avocado, sliced
1 red bell pepper, sliced
1 handful of cilantro
2 Tbsp sliced black olives
1 Tbsp golden sauce (see below for recipe)
Optional toppings: 2 Tbsp sour cream, and a sprinkle of shredded cheddar cheese
1/3 cup cooked garbanzo beans (save the rest of the can to use in the bowl)
1/4 cup olive oil
juice and zest from one lemon
2 Tbsp of nutritional yeast
3 Tbsp maple syrup
2 garlic cloves
1 tsp cumin
1 tsp turmeric
1 tsp curry powder
1 tsp salt
1/3 cup water
To make the sauce: Add all ingredients to a blender or food processor and blend until smooth. If you make it ahead and store it in the fridge it will thicken a little. Add more water, and shake it up, to thin it if needed. I ended up with a pourable salad dressing type consistency.
Prepare golden sauce (you can do this up to three days ahead)
Cook rice as directed.
Saute kale for a couple of minutes in coconut oil, then add tamari.
Assemble your bowl: layer about 1/4 cup rice, 1/4 cup black beans, 1/3 cup garbanzos, 1/4 of the cooked kale, 1/4 of the sliced avocado, 1/4 of the sliced peppers, 1 tsp olives, and as much cilantro as you like. Drizzle a spoonful of golden sauce on top, add your (optional) sour cream, and cheese, and serve! This will make 2-4 bowls depending on your appetite, so just about perfect for a family of four.