Sign Up Today For The Sellwood 5K!

Join me Sunday April 22nd for a fun run through Sellwood and along the Springwater Corridor. Run starts and finishes at Sellwood Middle School. For more details, and to sign up click here.

All proceeds benefit the Sellwood Middle School Foundation which raises funds to support the amazing Elective Programs at Sellwood Middle School!

Run (or walk) with me, or come out to hear the bands, visit with your neighbors, and purchase a raffle ticket for a chance to win goodies from local businesses (including yours truly). Raffle Tickets are $5 each or 5/$20.

Dark Chocolate Bark With Raspberries And Pumpkin Seeds

Need an easy, beautiful, delicious, and healthy sweet treat for your Valentine? Check out this chocolate bark recipe from Lily Nichols aka “The Pilates Nutritionist”. In less than 20 minutes I whipped this together, sourcing all my ingredients from Trader Joe’s!

I love Lily’s food philosophy, and her newsletters are full of great info about healthy eating, fitness, and self care. Visit Lily’s site to find out about her new book Real food for Pregnancy.

Recipe below, reprinted with permission from the author…

 

 

Dark Chocolate Bark With Raspberries and Pumpkin Seeds

Ingredients

  • 8 oz dark chocolate (I use 2 bars of Theo 85% Baking Bar)
  • 1/3 cup raw, shelled pumpkin seeds
  • 1/4 cup freeze-dried raspberries (crumbled pieces are ok)

Directions

  1. Break or cut chocolate into small pieces, roughly ½ inch pieces or smaller. Place in a medium glass bowl.
  2. Melt the chocolate. You can either melt over the stovetop, by setting the bowl of chocolate over a small saucepan with simmering water and stirring with a spoon until melted (your bowl will need to be larger than the opening of the saucepan and the bowl should not directly touch the simmering water). Alternatively, you can melt the chocolate in the microwave, stopping to stir the chocolate every 20 seconds or so, until melted.
  3. Line a cookie sheet with parchment paper or wax paper. Pour the melted chocolate onto the paper and spread into an even layer using an offset spatula or a rubber spatula.
  4. Sprinkle with pumpkin seeds, then freeze-dried raspberries. Let cool for several hours on the counter or in the refrigerator for 20 minutes. Break into pieces and enjoy!

If you can’t find Theo’s 85% Baking Bar, you can do half 100% chocolate and half 70% dark chocolate and get pretty darn close. Or, simply use whatever dark chocolate you like.

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.

A Hygge Recipe For Danish Meatballs In Curry

I recently read Meik Wiking’s The Little Book Of Hygge. Mr Wiking is the CEO of the Happiness Research Institute in Copenhagen. He studies happiness in cultures around the world. Despite their long, dark winters the Danes are among the happiest people on the planet. Why is this? Could it be their culture of Hygge?

So what is hygge exactly? Hygge (pronounced Hooga) is as a feeling of home, safety, warmth, coziness, love. It can be as simple as savoring a cup of warm tea, or relaxing in front of a roaring fireplace snuggled in a blanket. Hygge is often combined with other words – “I can’t wait to get home and put on my Hyggesocks.” or “Want to take a hyggecoffee with me?”

Danes know how to hygge – they dress casually, layering bulky sweaters and scarves over skinny jeans. They fill their homes with vintage furniture, stacks of books, fuzzy blankets and cushions, and they often bring nature indoors via leaves, twigs, or animal skin rugs. They love coffee, sweets and bacon. Sounds like Portland has the Hygge thing down! Danes are obsessed with lighting, especially candles! They light them at work, at home, and in classrooms to create “emotional coziness”. As far as lamps go, the lower the temperature of the lighting, the more hygge a room feels. I believe the ONLY time you should turn on an overhead light is while vacuuming or mopping the floor, so I totally get it. This is dinner not a police interrogation! 🙂

Hot drinks (especially coffee, tea, and mulled wine) are high on the hygge list, as are fireplaces, board games, music and sweet treats. Danes like to spend time cooking and eating with loved ones, in fact the longer a dish takes to cook the more hygge it is! Here’s what it is not: bragging about your accomplishments, or trying to one up your neighbor with the fanciest car, watch, or house. Hygge is about simplicity and modesty. Think rustic over new, simple over posh, and ambience instead of excitement.

I recently made one of the recipes from this book, and in true hygge style I shared it with friends. Here is my buddy Jonah getting down on his meatballs. A minute before his mamma took this photo he leaned over and out of the blue said “I love you”. Was this because I made him meatballs? Who knows and who cares!

 

 

We all agreed this recipe was a hit so I wanted to share it with you. Here it is below (reprinted with the author’s permission). Try it and let me know what you think!

 

Boller I Karry (Danish Meatballs in Curry)

Cooking time – about an hour and thirty five minutes (including one hour for the meatball mix to rest).

Meatball Ingredients:

  • 1 cup breadcrumbs (or 2 Tbsp. flour)
  • 1 egg
  • 2 onions, peeled and finely chopped
  • 3 garlic cloves, chopped
  • salt and pepper
  • 4 1/2 lbs. ground pork (I mixed beef and pork)
  • 4 cups beef stock (I ended up using two 32 oz containers of beef broth)

Curry Sauce:

  • 2 Tbsp. butter
  • 2 heaping Tbsp. mild yellow curry powder
  • 1 large onion, peeled and chopped
  • 1 large leek, peeled and finely chopped
  • 5 Tbsp. flour
  • 1/2 cup heavy cream
  • handful chopped parsley

Directions:

1. Place the breadcrumbs or flour with the egg, onions, garlic, salt, and pepper in a big bowl and mix it well. Add the pork, mix it again, and leave it in the fridge for one hour.

2. Take the mixture out of the fridge and use a spoon to form little balls. Add water to cooking pot  and bring it to a boil over high heat. Add the beef stock and the meatballs into the boiling water and let them simmer for five to ten minutes. Remove the meatballs from the water, but retain some of the liquid for later use.

3. Melt the butter in a pot, add the curry powder, and let it brown for a couple of minutes.

4. Add the chopped onion and leek and let them brown for a couple of minutes. Add flour and mix well. Then add some of the cooking liquid, little by little, stirring until the sauce thickens. add the cream and the meatballs and simmer for about twelve minutes.

5. Garnish with parsley and serve with rice.

 

Couple of notes – first, this recipe made about 50 meatballs, so I shared these with several friends and they all loved it! I’m betting you could easily cut this recipe in half. Second, I’m not sure if he meant to use half water and half stock to boil the meatballs, but I doubled the amount of broth he suggests in this recipe and ended up cooking my meatballs in two batches (using just broth, no water) so they had plenty of room to swim around. Save any leftover broth and use it to cook rice, or steam veggies.

Ok one more picture of this cute nugget:

 

 

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.

Client Case Study – Forty Pound Weight Loss, And No More Neck Pain!

I love it when a client’s simple, positive, changes lead to huge results!

Meet Bill. In the past year he has:

  • Eliminated his neck pain
  • Cleaned up his diet
  • Increased his strength
  • Lost 40 pounds!

 

In August 2016, Bill first came to see me for massage. He suffered from chronic neck pain, tightness, and limited range of motion. Sometimes the pain and tingling sensation would shoot down his arm, and into his head. His job requires him to be on the computer for most of his work day.

For exercise, he was running, and walking his dog, but not doing any strength work. I spent most of his first massage session working on his neck using myofascial release, cranio sacral, gentle manipulation, and passive stretching. I also showed him gentle release exercises he could do at home (nose circles, and puppet arms). I explained that if he did these exercises at home the results would be longer lasting. Guess what? He did his homework!

He felt less pain, and greater mobility immediately after his first massage, and we scheduled his next one for two weeks out. After his second massage we added a few new exercises. He was continuing to feel better, but still had some pain and tightness. We met for 6 sessions over a twelve week period and by the end of October he was feeling so much better we transitioned from massage to strength training sessions. We began a R.O.S.S. training plan, including release work, shoulder stabilization, upper and lower body strength exercises, and neck and shoulder flexibility work. We now had a catalogue of about 20 exercises, plus we went through the Five at the start of each month.

In March of 2017 he decided to clean up his diet. He rarely eats sweets or fried foods anymore, and he and his wife often prepare healthy meals at home together. He has not only lost weight, he has improved his body composition, gained strength, and eliminated his neck pain! Now (January 2018) we meet once a week for thirty minutes, go through that month’s exercises – this month we are working on hamstring flexibility – then he repeats his strength exercises twice that week on his own, in addition to running and walking his dog. Occasionally (maybe four times a year) his neck will flare up and he will opt for a massage in lieu of training.

I nicknamed him “one more” Bill because each week he does one more of each exercise than he did the week prior. So what is the key to Bill’s success? He meets with me consistently, does his homework, and sticks to a healthy diet (with the occasional treat). He is super motivated because he sees the results of his hard work!

 

What are your 2018 goals? How can I help you get there?

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She loves helping her clients reduce pain, increase mobility, and look and feel their best! Call her today to set up your complimentary consultation. (503) 705-4762.

 

 

 

 

 

Winter Cold And Flu Season Is Upon Us

So I got sick with a cold this week, and here’s what I learned.

  1. CHECK IN with my mental and physical state
  2. I have all the love and support I need
  3. Sometimes rest is best

First of all I don’t always base my decisions on reality. I spent two days going “Ok just a runny nose, no need to panic or change your schedule in any way, proceed as planned”. Then on day three, after a less than great night of sleep, I realized that I did in fact have a cold, and I cancelled all my appointments. This meant calling/ emailing/ texting 9 ladies who were planing on coming to classes, or getting a massage. One of my biggest fears is that my clients view me as flaky or unreliable. The first client answered the phone with “well this is a rare occurrence” oh thank god. After checking in with everyone (several of my ladies offered to bring me soup – they are so good to me!) I thought I was in the clear. Then around 10:15 I heard a knock on my door. Uh oh one of my ladies didn’t get the memo. She was totally understanding and we talked about the colds/ flus going around.

I also tend to ignore symptoms that I may be feeling a little run down. I blame my mother for this. We used to joke that you had to be bleeding from the head before she took you to the hospital. When I was in middle school we went to the science museum. I reached in the back of the station wagon just as she was lowering the door (and just after she shouted “hands clear!”) and the metal piece in the center of the door popped me right on top of my noggin. I looked like an extra from a horror move with the blood running down my face. I was actually bleeding from the head and we were ACROSS THE STREET FROM THE HOSPITAL and Claire just shrugged, grabbed a towel, and held it on my head til it stopped. Then she got out the peanut butter sandwiches and we all had lunch. End of story. Now this was in the 80’s when seat belts were a suggestion, smoking was allowed in restaurants, and we mostly played out doors, where my favorite activity was climbing trees. To be clear, I tell this story to illustrate our family’s “suck it up” attitude towards illness/ injury. My mother was in no way neglectful. Hi mom 🙂

As I pondered the question of “why is it so hard for me to cancel appointments” I realized that after suffering severe physical pain from both Endometriosis and various back issues over the past 20 years, I had gotten into the mindset of saving up my sick days for when I literally could not get out of bed. A little sniffle, or sore throat? Gargle and get out there girl! No matter that I may be exposing my clients to germs, or missing out on some much needed rest. “But you will disappoint people” says the monkey in my brain. Yep maybe you will. Or maybe they will say “hey look at Anne doing a good job taking care of herself”. So I rested for two days, my symptoms abated, and I was able to get back to work.

One of the first questions I ask my clients when they walk in the door is “how is your physical state/ mental state?” This helps me to decide where to take our program that day to best meet their needs. This year, to keep everybody healthy and happy, I will do better job of asking myself these questions, then responding in a way that is loving and supportive to Anne.

How about you?

  • How you doing with self care?
  • What about asking for help?
  • How does it feel to be vulnerable (yikes!)?
  • Do you have a monkey that lives in your brain?
  • What are his or her favorite stories?
  • Are these stories working for you?

Shoot me an email with your best self care strategies. I am here to support you, let me know if you’d like help treating yourself like the star that you are.

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She loves helping her clients tame their inner monkeys!