Happy Fourth of July, beautiful people! Hopefully you are celebrating in the wonderful sunshine with friends and family and enjoying some delicious BBQ food! In case you missed it, we shared a roundup of our favorite healthy Fourth of July recipes last week which are perfect for any summer picnic or gathering. Let us know if you ended up making any of the recipes by tagging us on Facebook or Instagram (@wholehealthhacks).
I am sharing another spinning workout and playlist with you guys today but first, let’s talk about this Arugula Salad and Plum Vinaigrette. It is my new summer favorite. I am SO obsessed with all of the flavors and the dressing is out-of-this-world-crazy-good. When I first started following a real food/paleo lifestyle a few years ago, I resorted to only using olive oil, sea salt, pepper, and occasionally balsamic dressing for salad dressing, which is sad because I was missing out on so many easy and delicious homemade dressings. Truthfully I love that combination (and still use it all the time) but I’ve since discovered that making homemade dressing is super easy and takes just a few minutes to make, and is a great way to switch up the flavors in your daily meals.
This plum vinaigrette calls for — you guessed it — plums, along with apple cider vinegar, olive oil, water, honey (optional), and sea salt. It takes about five minutes to make (including the time to peel the plums) and keeps in the fridge for up to one week. If you want, you can swap out plums for your favorite juicy summer fruit such as peaches or strawberries and it would probably be just as tasty. Speaking of delicious recipes to make with summer fruit, have you all seen this Simple Grilled Fruit recipe from Katie? As soon as I get a grill it’s going to be the first recipe that I make. I love grilled fruit on its own or as a burger topping (such as in this Bunless Hawaiian Burgers) so the recipe is a must-try on my list this summer.
If you’re heading to the gym this week and want a 30-minute spin class workout that will challenge you, here is an interval workout and playlist for you to enjoy, er, try out. While I’m a huge fan of all types of different workouts, know that I don’t advocate for endless cardio sessions BUT I think interval workouts are a killer way to gain strength and build endurance, and this one will help with both.
30 minute interval spinning workout (Here’s my Spotify playlist to go along with it.)
5 minute warmup (80-90 RPM) – Stay seated with medium resistance while you start to warm up your legs and raise your heart rate.
12 minute spring intervals (80-110 RPM) – Start with medium resistance (5-6 on a scale of 1-10) and push hard enough in every interval that you need a recovery. Increase the resistance for an extra challenge.
- Tabata sprints at 100 RPM – repeat this sequence 8x
- 20 sec seated sprint (100 RPM), 20 second recovery (75-80 RPM)
- Sprint/hill intervals – repeat this sequence 4x
- 30 sec seated sprint (100 RPM) followed by a 1-minute standing hill (increase resistance 2 full turns, 60 RPM), 15 sec rest
- 3 minute fast recovery (80-90 RPM) with light resistance
12 minute hill intervals (60-65 RPM) – The resistance is heavy during each hill and your legs feel tired, but give it everything you’ve got in this final 12 minute push to the end!
- Steep hill seated climbs (60-65 RPM) – add heavy resistance for each hill (9-10 on a scale of 1-10) and ride the following sequence (removing the added resistance during the recovery)
- 20 sec hill / 20 sec recovery
- 30 sec hill / 30 sec recovery
- 40 sec hill / 40 sec recovery
- 60 sec hill / 60 sec recovery
- 90 sec hill / 90 sec recovery
Cool down – Take off all the resistance and pedal lightly for 5 minutes. Make sure to stretch too!
- 8 cups arugula, washed
- 4 slices of bacon
- 1/4 cup slivered almonds
- 4 plums, chopped
- 1/4 small red onion, chopped
- 1/4 cup goat cheese (optional)
- 2 plums, peeled and chopped
- 2 tbsp apple cider vinegar
- 2 tbsp olive oil
- 2 tbsp water
- 1/2 tbsp honey (optional, depending on sweetness of plums)
- 1/4 tsp salt
- Place the strips of bacon on a large pan over medium heat. Cook for 8-10 minutes, until cooked as desired. Set bacon aside to cool once done cooking.
- While the bacon is cooking, prepare the dressing. Place all of the dressing ingredients in a blender and blend on high for 30 seconds until the fruit is pureed and everything is mixed. Taste test the dressing and add more honey or salt if desired. Set aside once done.
- Prepare the salad by tossing together arugula, chopped bacon, almonds, plums, and red onions. Top with goat cheese if desired.
- Serve salad with dressing on the side and toss with dressing once ready to eat. Best served cold.
- The dressing can be stored in the fridge for up to one week. Substitute peaches or strawberries for plums if desired.
More summer salad recipes!