February Is Heart Health Month

This past weekend, I hosted a health talk and shared a few recipes at Lucky's Market.

I thought I'd share the recipes here.  I could go on and on about why these food are heart healthy, but let's see how sharp you are.  In the comments, reply with any tidbit about what you know about heart healthy foods!

Salmon Burgers With Blueberry Chipotle Salsa

 

Ingredients – Blueberry Chipotle Salsa

·         1 chipotle in adobo sauce

·         2 tablespoons of lime juice

·         3-4 tablespoons of sugar

·         ½ teaspoon salt

·         ¼ small onion

·         1 pint of blueberries

 

Instructions – Blueberry Chipotle Salsa

1.     Puree chipotle, lime juice, sugar, and salt in food processor.

2.     Add onion and blueberries and pulse in food processor until desired consistency.

 

Ingredients – Salmon Burgers

·         4-5 slices of dense bread

·         2 eggs

·         3 cloves of garlic

·         1 teaspoon salt

·         3 tablespoons lime juice

·         black pepper

·         ½ small onion

·         3 tablespoons fresh oregano

·         3 tablespoons fresh rosemary

·         2 pounds of boneless, skinless fresh salmon

·         Sliced provolone cheese

·         Avocado slices

·         Hamburger buns

Instructions – Salmon Burgers

1.     Puree bread, eggs, garlic, salt, lime juice, and black pepper in food processor until smooth.

2.     Add onion, oregano, and rosemary and pulse in food processor, leaving some texture.

3.     Cut salmon into 2 inch cubes and add to food processor.  Pulse until combined.

4.     Form patties and put on non-stick pan.

5.     Bake at 350 degrees for 20 minutes.

6.     Serve on toasted buns, topped with provolone cheese, avocado, and blueberry salsa.

Three Sisters Salad

 

Ingredients

·         2 packages frozen cubes of butternut squash

·         1 can of black beans, rinsed

·         1 can of kidney beans, rinsed

·         1 package of frozen corn

·         ½ red onion, diced

·         2 teaspoons cumin

·         1 teaspoon coriander

·         1-2 tablespoons of fresh thyme

·         ¼ cup maple syrup

·         2 garlic cloves, minced

·         salt

 

Instructions

1.     Toss butternut squash cubes in olive oil, spread on a pan, and roast at 400° until browned and edges are crispy.

2.     Sauté onion, garlic, and thyme in olive oil on medium heat.

3.     Season with cumin, coriander, and salt.

4.     Stir in maple syrup, and add beans and corn.

5.     Gently fold in roasted butternut squash.

6.     Serve warm or chilled.

MOVE - Small Group Training Moves Indoors For The Season

 

 

It appears that we have reached the end of good weather and early morning light, and so it's time to move our workouts indoors.  Beginning today, October 20th, all small group training sessions will be held at the It Looks Like It's Open studio.  After a long, dark winter, we'll be excited to get back to the park next spring!

Weekdays

6:30am - 7:30am

 

It Looks Like It’s Open

13 East Tulane Road; Columbus, Ohio 43202

Mondays – Strength & Power – Functional, dynamic, big muscle exercises using kettlebells, bodyweight, TRX, plyos, and bands.

Tuesdays – Cardio Intervals & Agility Drills – Energy system development through cardiovascular and agility drills using small hurdles, cone drills, interval training, and sprints.

Wednesdays – Core & Control – Unique combination and isometric movements to enhance core strength, range of motion and flexibility, and balance.

Thursdays – Strength & Power – Functional, dynamic, big muscle exercises using kettlebells, bodyweight, TRX, plyos, and bands.

Fridays – Wild Card/Trainer’s Choice!


Try your first session for free!

Session Passes are available.  Passes are valid for two months from the date of purchase, and are for individual use only.

• 8 Sessions - $80 ($10/session)
• 16 Sessions - $128 ($8/session)
• 24 Sessions - $168 ($7/session)

• Or drop-in for $12/session

Questions? Email ErinLSJohnson@columbus.rr.com or call/text 614.306.9634

MOVE - Fall 2014 & EXCITING NEWS!!!

 

 

First, the EXCITING NEWS…

I now have an indoor studio space - yeah!  I joined the creative collective It Looks Like It’s Open (ILLIO) – a group of makers and thinkers working to make art and experiences happen.  There is a wide variety of activities going on at the studio, including some other movement-based activities, and you can go the website to sign-up for the monthly newsletter.  The studio is conveniently located behind the Cup O’ Joe on High Street and East Tulane Road in Clintonville, and happens to be right down the street from my house!  In addition to securing an indoor space, I’ve acquired quite a bit of new equipment too, and I’m really excited about what this means for the future of Living Well!  My training will continue to be the same challenging, innovative, and FUN experience that you have all come to love! 

Training will have a slightly different format for the fall session.  We’ll ease into the studio space at ILLIO, but take advantage of every last bit of good weather in the fall!  Sessions will be held 5 days a week – Mondays, Wednesdays, and Fridays will be at ILLIO, and Tuesdays and Thursdays will remain outside at Fred Beekman Park.  Each day will have a varied focus and approach to fitness.  You choose your own adventure and decide how many and which days you join the group! Each day, group size could vary from 2-8 participants, giving you a semi-private training experience with greater attention to your technique and abilities, and an individualized and goal-centered training program.

MOVE – Fall 2014

Join me for some hard work and fun! Sessions will focus on cardiovascular interval training, functional strength movements, game play, and friendly competition to keep things interesting as we use our bodies, basic equipment, and the environment to create challenges, raise our heart rates, and work our muscles in new and different ways.

6-Week Session – September 15^th – October 24^th – All classes begin at 6:30am

• Mondays – Strength & Power – Functional, dynamic, big muscle exercises using kettlebells, bodyweight, TRX, plyos, and bands.
• It Looks Like It’s Open – 13 East Tulane Road; Columbus, Ohio 43202
• Tuesdays – Cardio Intervals & Agility Drills – Energy system development through cardiovascular and agility drills using small hurdles, cone drills, interval training, and sprints.
• Fred Beekman Park – The Ohio State University at the corner of Kenny Road & Lane Avenue
• Wednesdays – Core & Control – Unique combination and isometric movements to enhance core strength, range of motion and flexibility, and balance.
• It Looks Like It’s Open – 13 East Tulane Road; Columbus, Ohio 43202
• Thursdays – Strength & Power – Functional, dynamic, big muscle exercises using kettlebells, bodyweight, TRX, plyos, and bands.
• Fred Beekman Park – The Ohio State University at the corner of Kenny Road & Lane Avenue
• Fridays – Wild Card/Trainer’s Choice!
• It Looks Like It’s Open – 13 East Tulane Road; Columbus, Ohio 43202 

Sessions can be paid for with punch cards.  Punch cards are valid for the Fall 2014 session only (9/15/2014 – 10/24/2014), and cannot be carried over to future sessions.

• 12 Sessions - $96 ($8/session)
• 18 Sessions - $126 ($7/session)

• Or drop-in for $10/session

Questions? Email ErinLSJohnson@columbus.rr.com or call/text 614.306.9634

Please feel free to forward this email and share it with friends!

Hope to see you soon!

Live Well,

Erin

WORKOUTside - Spring 2014



Join me for some hard work and fun! We’ll run hills, bound through sand, pull-up, push-up, step-up, and everything in between. These outdoor drills focus on cardiovascular interval training, functional strength movements, game play, and competition to keep things interesting as we use our bodies, basic equipmen...t, and the environment to create challenges, raise our heart rates, and work our muscles in new and different ways.

Classes will be held 5 days a week – you choose your own adventure and decide how many and which days you join the group! Each day, class size could vary from 2-8 participants, giving you a semi-private training experience with greater attention to your technique and abilities, and an individualized and goal-centered training program.

8-Week Session:
April 14th – June 6th (No class Friday, May 30th)
6:30am
Fred Beekman Park – The Ohio State University at the corner of Kenny Road & Lane Avenue

Mondays – Strength & Power
Tuesdays – Cardio Intervals & Agility Drills
Wednesdays – Core & Control
Thursdays – Strength & Power
Fridays – Cooperative Games & Play

2 Days/Week - $120
3 Days/Week - $180
4 Days/Week - $240
5 Days/Week - $300

Spots are limited to 8 people per day. Email or message me to reserve yours days.

Depending on availability, drop-ins may be available for $10.

The Day My Husband Jumped On The Pinterest Bandwagon

I'm in the middle of party prep here, and should probably be baking rather than posting on my blog for the first time in a year and a half.  But this needs to be shared...

You see, my husband jumped on the Pinterest bandwagon...

The other night I made this...

And called it "Mexican Spaghetti & Meatballs"

I was testing a recipe idea for the aforementioned party and trying out some meatballs with a Latin/Mexican twist.  With my family as my guinea pigs, I needed something to pair the meatballs with for dinner, preferably some veggies.

So I halved a spaghetti squash, seasoned it, roasted it in the oven, scooped it into bowls, and served the meatballs on top, finished with a pile of diced avocado.

Two bites in, my husband says, "Did you just think this up?  This is awesome!  You should put it on Pinterest!"

Yup, he uttered those words...

And the kids ate it up too!

Mexican Spaghetti & Meatballs

1. Halve a spaghetti squash, drizzle with olive oil, and season lightly with Mexican/taco seasoning (I used Penzey's Chicken Taco Seasoning).
2. Roast cut side down in a 350 degree oven for 45-60 minutes.
3. In a deep saucepan on medium heat, warm your favorite frozen meatballs.
4. Add a jar of your favorite salsa (Trader Joe's Pineapple Salsa), a can of diced tomatoes (Trader Joe's Organic Diced and Fire Roasted Tomatoes with Green Chiles), and some Mexican seasoning (Penzey's Rojo Taco Seasoning).
5. Cover and heat through.
6. Scoop spaghetti squash into shallow bowls and top with warm meatballs.
7. Garnish with diced avocado and a sprinkle of cheddar cheese.

The items in parentheses are obviously just suggestions - use what you love and have on hand.  The meatballs would also be great served over a baked sweet potato or rice, and diced tomatoes, roasted corn, cilantro, cheese, avocado, and sour cream/plain yogurt would all make great toppings!

You can find my Pinterest board here.  Happy Pinning!

The Great Room Switcheroo

Our home is just shy of 1400 square feet - not tiny, but certainly not huge either.  There are so many reasons we're willing to sacrifice space - our urban location, our neighbors, and the old style and character of our home.  One of the great pleasures I have in living in our smaller home is the challenge of cramming every last bit of function into each and every square foot.  (You know I love a good organizational challenge!)  Despite having less space, we have a lot of stuff!  But it all has a place, and it never looks cluttered. 

It's no longer a secret that we're expecting Baby #2!  So as has been the plan all along, our home continues to evolve into a space that meets our changing needs.  Every room we've changed in recent months started as something else, but we knew it was never permanant, so we made decorating and furniture choices accordingly.

This story actually goes way way back...

Our office, which started in a full bedroom upstairs, needed to be condensed to make room for Baby #1.

So it went from this:

To this:

The office shrunk from a full room to a walk-in closet just off the nursery.

And the nursery looked like this:

 

And then a couple of things happened.  First, we got a laptop, so we found ourselves going up to the office less and less, and we didn't need the desktop computer anymore.  We also couldn't sneak into the office after bedtime anymore without causing the little guy to stir.

Really, all we needed was a landing spot for the laptop and our files close at hand.  A spot to drop the mail, pay the bills, and hold the printer.

So we converted the eating nook in our kitchen to command central.  You'll notice that our dining room is open to the kitchen and just steps from the kitchen table - it was really redundant, but the view was nice, the clean-up over the tile floor with a food-flinging kid was easier.  The kitchen table only sat three, which wouldn't cut it with a growing family anyway.

The bookshelves got rotated ninety degrees (they still hold cookbooks and recipe boxes), and a new tabletop was purchased.  Can you believe that the butcher block countertop from Ikea fit the space perfectly?!

We raised the light, brought the printer and file cabinet downstairs from the old office, and set aside the old desktop computer for recycling.

Which meant that the closet off of August's room morphed from office to playroom!  Yeah for more toy storage space and a place to play!  We brought in a little table and chairs, and there is room to grow in all of those totes!  The left wall is a magnetic chalkboard, which August loves!

And then it came time to make room for Baby #2!  Which meant that the guest room had to go.  We don't have guests often - maybe once or twice a year - so it was hard to justify keeping a space that got so little use.  We decided we could come up with another solution for guests - I'll get to that in a moment.

So the guest room went from this:

To this:

 

 

 

 

 

 

 

 

 

Many things stayed, but many things changed too.  It is not as apparent in the before photos, but the old guest room needed a lot of work.  The closet got re-drywalled and the whole room got new baseboards - the old ones weren't the same as the original baseboards throughout the rest of the house, so we had new baseboard milled to match the original.  There was a lot of unfinished woodwork, and a terrible star stencil on two walls that needed to be sanded off before it could be repainted.

The headboard and lighting stayed the same, the antique baking table stayed in the same place, and we added a dresser.

The closet got new shelving, a new light, a magnetic chalkboard, and cow print Flor tiles, which just might be my favorite feature of the room!

We brought in a real cow hide in the main room, and moved the crib and and chair from August's room.   All I need to do is order the crib bedding - I already have something picked out from Land Of Nod.

August kindly handed down his crib and chair to "Baby Brother Harris William" and graduated to a "BIG BOY BED!"

We found a great daybed at Ikea with cozy and safe walls on three sides and three generous storage drawers underneath.  The greatest feature is that this twin size bed easily pulls out to convert to a king size bed!  The new bed linens from West Elm look like waves for the fish to swim in!

 

 

 

 

I mentioned the guest room solution.  Here's what the room looks like set up for guests.  We've already had some good friends test out the new layout and bed and it earned their full approval!

 

Because I Will Not Go A Year...

without posting something! So stay tuned, while I work on a post that will be epic in length!