Fluid’s Nutrition Challenge Starts September 13th!

Want to look and feel your best?

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?

For example:

  • 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!

Call or email me today to reserve your spot!

(503) 705-4762


*LIVE* Interview With Heather Stewart – Why Structure Is Important In These Uncertain Times

Saturday May 2nd, we talked to Heather Stewart about the importance of structure during these uncertain times. She shares her tips on how and why to stick to a schedule that includes healthy eating, movement, and coordinating with the other members of your household so that everyone feels successful. Thanks Heather!

Next up – Saturday May 9th we chat with Sam from Zen focus Tech about how to get the most out of your technology right now. To get the link to tune in live with us Saturdays at noon, make sure you are signed up for my newsletters. Scroll down to that box down there on the right and enter your email address. If you decide after reading a few of these that they are not for you, you can easily unsubscribe yourself.

Paleo Morning Glory Muffins

Thanks to Amanda Dietrich of Mini Me Maternity for sharing her muffin recipe. The carrots, apples, raisins and coconut provide natural sweetness along with fiber, loads of vitamins, potassium, and protein.

The Paleo diet (short for Paleolithic) is based primarily on pasture raised meat, eggs, vegetables, fruit and nuts. Grains, dairy, processed sugars and processed oils are avoided. I do not subscribe specifically to this diet (hey I like rice, pasta, and potatoes on occasion). While we could endlessly debate the many interpretations of a “healthy diet”, for me this includes plenty of protein, lots of colors and textures, minimal sugar and things that come from a box, plenty of healthy fat, and lots of water.

I offer you this recipe because it is safe for those sensitive to gluten and dairy and is packed with healthy fruits and veggies.

Try these and let me know what you think.

Paleo Morning Glory Muffins


2 1/2 cups almond flour (can also substitute coconut flour)
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups carrots, peeled and grated
1 large apple, peeled, cored and grated
1 cup shredded coconut
1 cup raisins
3 large eggs
2 tablespoons honey
1/2 cup coconut oil
1 teaspoon vanilla

1 cup walnuts chopped (optional)



1. Preheat oven to 350 degrees. Line 2 muffin tins with muffin liners. Recipe yields approx 18 muffins.
2. Combine almond flour, cinnamon, baking soda and salt in a large bowl.  Add carrot, apple, coconut, walnuts and raisins and combine well.
3. In a separate bowl, whisk eggs, honey, oil and vanilla extract together.
4. Pour the wet mixture over the dry ingredients and mix very well. The batter will be very thick.
5. Spoon the batter out into muffin pan and place on upper or middle rack of your oven for 25 minutes.
6. When a toothpick inserted into the top of a muffin comes out clean, the muffins are done.
7. Cool muffins in the pan for 8-10 minutes and then remove to a rack to finish cooling.


Lemony Arugala Hazelnut Salad

I love this salad for it’s simplicity and delicious spicy, tangy flavor. Try it and let me know what you think.

arugala salad March 2013




  • 1 tbsp. Dijon mustard
  • 2 chopped garlic cloves
  • juice from 1/2 a lemon
  • 1/4 cup extra virgin olive oil
  • salt and pepper to taste
  • 6 cups baby arugula
  • 1/4 cup toasted hazelnuts

The easiest way I have found to make salad dressing is to put all my ingredients in a jar with a lid and shake it. So do that (mustard, garlic, lemon, oil, salt and pepper). Ok now taste it to make sure it is the right amount of delicious. Toss your dressing with your greens, top with the hazelnuts and dinner is served!



Bone Broths Support Your Bones And Teeth

You may have heard me talk about (or seen the crock pot in the kitchen with) bone broths, also called continuous soup, or perpetual soup.


This is basically a chicken frame (bones n bits) covered in water and slow roasted in a crock pot.  I cook mine for a minimum of four days. You could certainly create a lovely and nourishing stock by cooking your bird for 24 hours.  There are a whole host of reasons why this is good for you to drink especially here in the Pacific Northwest in the winter.

According to traditional Chinese medicine, bone broth nourishes our kidneys and adrenal glands, which can become depleted when stressed. It also supports your chi and builds blood.
The minerals released from the long slow cooking process support healthy teeth, bones and skin. Just be sure to add a tablespoon of apple cider vinegar – thanks to my acupuncturist Danielle Melanson for this tip. The acid facilitates the extraction of minerals and nutrients from the bones into the soup. Add two tablespoons of vinegar per quart of water (for about 2 pounds of bones).
I make a batch of broth about once a week then sip on it, or use it to cook rice, steam veggies (save the broth and drink it – in the south this is called “pot liquor”) or start a pot of soup. Toss in some leftover chicken and veggies, maybe a little rice or quinoa, and you have a fast healthy dinner.
What are your favorite winter warming foods?


Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She enjoys eating, talking about, and sharing good food. The above information is intended to spark your interest in new food. Please see your medical professional for specific dietary advice.