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Healthy Shoe Clinic October 21st

Have you been to Pie Footwear?

They are a locally owned shoe store that specializes in minimal/ zero drop footwear. Stacy, the owner, has offered to host a shoe clinic here at Fluid world headquarters this month. This is a great opportunity to learn about comfy, and fashionable minimal shoe options, and how to safely transition to a wide, flat shoe.

This is perfect timing for me as I am on the hunt for a waterproof winter shoe for kicking around town. Check out these sweet Mary Janes:

 

  • Who: You! and your healthy shoe wearing friends.
  • What: Shoe clinic. Try on shoes, learn about why healthy footwear is important.
  • When: Saturday October 21st 2017, at 10:30 am.
  • Where: 1644 S.E. Clatsop Street, Portland (Sellwood), Oregon, 97202
  • Why: You need stylish, pain free winter feet!

If you are interested please R.S.V.P. to me (Anne@FluidPortland.com, or 503-705-4762) prior to October 16th so I can reserve a spot for you.

Know someone looking to transition to minimal shoes? Please send this info to your special person, or invite them to come with you to the shoe clinic.

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. She believes YOU have the power to relieve your foot pain by following a foot care program that includes increasing your body awareness, stretching and strengthening your feet, and wearing proper footwear. Contact Anne and together you will develop your custom foot care program.

Smoky Roasted Sweet Potatoes and Chickpeas

One of my ladies sent me this recipe for baked sweet potatoes. It is one of her family’s favorite recipes (even the kids eat it!). As I LOVE sweet potatoes, I was eager to try it out. It is simple, and aside from the smoked paprika – which I found at QFC – the ingredients are fairly straightforward. You really do need to use smoked paprika, it imparts and smoky but not too spicy flavor. In fact I’ve been adding it to everything from rice, chicken, beans…

Check out this recipe and let me know what you think.

Smoky Roasted Sweet Potatoes And Chickpeas

Ingredients:

  • 3 Large sweet potatoes, sliced lengthwise into wedges (4-8 wedges each, depending on the size of your potatoes)
  • 2 Tablespoons honey
  • 1 Tablespoon crushed red-pepper flakes, divided
  • 1 (15 oz.) can chickpeas, drained and patted dry
  • 5 Tablespoons olive oil, divided
  • 1 teaspoon smoked paprika
  • salt and pepper
  • 1/2 cup plain (unsweetened), full fat yogurt
  • 2 limes, juiced
  • 2 green peppers, trimmed, and thinly sliced (white and green parts)

Directions:

  1. Heat oven to 425 degrees.
  2. Line two baking sheets with aluminum foil, and grease both pans with one tablespoon of olive oil.
  3. In a large bowl, mix honey, 1 tablespoon olive oil and 1/2 tablespoon of pepper flakes. Toss yams in the honey mixture and let sit for 5 to 10 minutes.
  4. In a separate bowl, mix 1 tablespoon olive oil, smoked paprika and salt, to taste. Toss chickpeas in olive oil and spices.
  5. On the first baking sheet, spread yams out on in one layer. Season with salt and pepper. Roast for 30 minutes, until nicely toasted underneath. Flip wedges over and roast for another 5 to 10 minutes, until soft. Turn the oven to broil and cook for one final minute, to crisp and brown the edges.
  6. On second baking sheet, spread out chickpeas. Roast in the oven for 20 minutes, rolling around once or twice so that they cook evenly, until lightly browned and crispy on the outside.
  7. While your veggies are roasting, mix yogurt, remaining tablespoon olive oil, and lime juice together in a small dish, then season with salt and pepper to taste.
  8. Arrange sweet potatoes and chickpeas on a platter. Drizzle with yogurt sauce, sprinkle with onions, and remaining pepper flakes, and serve!

 

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.

September Five Exercises For Leg And Back Strength And Standing Balance

Last month we worked single sided movements. This moth we cover a lot! Standing balance, back strength and stabilization and a really difficult Pilates move that requires core strength, hamstring flexibility and control. Can you do these with me right now? If you have gear at home gather a mat, a yoga block, a towel or small pillow to pad your knees, and weights (5, 8 or 10 lb.).

The September Five

 

  • Squat/ side kick

 

 

It’s hard to see what my leg is doing so here’s another view…

  • Swimming

  • Camel

I’ve been setting up against the wall for this back extension. The wall keeps me from pressing my hips too far forward. Hard to tell what I;m doing, so check out the next photo below…

 

 

  • Corkscrew

Oh boy, this one is a difficult, complicated move that requires strength, flexibility and control. Please do not attempt this if you have not already done it with me in a class or a training session. I’m showing bent knees, but you can also do it with straight legs.

 

  • Plank Rows

 

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a reminder of what you have done with her in a private training session or a class. Please see your medical professional prior to starting a new exercise program.

Columbia Gorge Fires – What Can You Do?

The fires blazing throughout Oregon got personal this week with the Eagle Creek blaze. Communities in Hood River County Oregon, and Skamania Washington were evacuated, and thick smoke and ash blanketed Portland. While heartbreaking to watch, I am hopeful that soon the winds will change, the rains will come (possibly tonight?) and firefighters will be able to contain this blaze before more damage is done.

So what can you do? First, stay inside. This is not the time to exercise outdoors.

  • If you do want to get in a workout how bout a swim? Here is a list of Portland Parks and Rec’s indoor pools (my favorites are Southwest and Mt. Scott).
  • Join us for a class! The studio is air conditioned and we have room for you tonight in Pilates, Thursday night Energy Flow, and Saturday morning Pilates.
  • Do a strength session at your office. Here’s a travel workout video I shot for a client who wanted standing exercises that could be done with minimal equipment.

Looking to help? Donate to these groups:

Friends of the Columbia Gorge helps with search and rescue. Red Cross is housing displaced residents. Once the fires die out Trailkeepers Of Oregon will need help rebuilding trails.

Andalusian Gazpacho

Anybody else suffering from an abundance of tomatoes and cukes? Last weekend I was headed to a potluck so I whipped up this chilled summer soup. While there are lots of variations on this soup, this time I made the Andalusian version, and processed the veggies into a pureed “drink”, like a spicy smoothie.

While this recipe is simple, there is quite a bit of prep (if you are interested in making sure all the cucumber and tomato seeds have been removed). I chopped all my veggies in batches, mixed everything together and let it chill in the fridge for a few hours.

 

Andalusian Gazpacho

 

Ingredients:

  • 4 cups tomatoes, chopped and de-seeded (about 5-6 medium tomatoes)
  • 2 cucumbers, peeled, de-seeded, and chopped
  • 3/4 cup red pepper, chopped
  • 3/4 cup red onion, chopped
  • 1 small jalapeno
  • 1/4 cup water
  • 3-4 cloves of garlic
  • 1/4 cup extra virgin olive oil
  • 1 Tbsp sherry vinegar
  • 1 lime, juiced
  • 2 tsp Worcestershire sauce
  • 1 tsp ground cumin
  • salt and pepper to taste

 

Directions:

1. Gather all of the above ingredients plus a food processor or vitamix, a large bowl, a cutting board, and a sharp knife.

2. Place garlic in the food processor. Slice and seed the jalapeno (wear gloves or wash your hands thoroughly after as these babies can burn!) and add to the food processor. Add a few spoonfuls of water (reserve the rest) and process this mixture until finely diced.

3. Now roughly chop the rest of your veggies so they will fit into the food processor, and working in batches process them so they are finely chopped but not liquefied, adding them to the bowl as you go.

4. One all the veggies have been added to the bowl add the olive oil, vinegar, lime juice, Worcestershire, cumin and salt and pepper and mix thoroughly. Adjust seasoning to taste. Add more water if you would like a more soupy consistency. Chill for at least two hours and serve with a garnish of lime, or a slice of crusty bread.

 

Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers this recipe to tickle your taste buds. Please see you medical professional for specific dietary advice.