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Strawberry Quinoa Arugula Salad

This Strawberry Quinoa Arugula Salad is the perfect salad for Summer.  Fresh strawberries add the perfect touch of sweet, while the arugula adds a slight peppery contrast.  The taste and texture of the nutty quinoa is the perfect compliment to both.

Strawberry Quinoa Arugula Salad

Hey friends!  We made it to halfway through this week!  Can I get a hell yes?  Not only that but Wednesdays are time for one of my favorite types of posts, What I Ate Wednesdays, hosted by Jenn at Peas and Crayons.

This week I am really trying to eat lean, clean and green since I am going to the beach this upcoming weekend.  So my eats may be a little boring.  I try to still keep it somewhat fun though.

Breakfast

Breakfast was two of these egg white veggie muffins!  I love these because they are so easy to pack for breakfast on the go.  Usually I eat breakfast in my car on my way to work from the gym.  I’ll just heat these puppies up and put them in a thermal container before leaving for the gym in the morning, so they are still warm when I’m ready to dig in after working out!

Strawberry Quinoa Arugula Salad

Morning Snack

Morning snacks lately have been huge, juicy grapefruits!  They are relatively low in calories but all that juice really fills me up!

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Lunch

We got a TON of arugula from our CSA share this weekend, so I am using it all up in this beautiful strawberry arugula quinoa salad for lunches everyday this week.

Afternoon Snack

Around 3:30, I had a banana and some almond butter before heading off to do an errand and hit the gym for some strength training and a spin class.

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Dinner

Dinner this particular day was grilled scallops, which were marinated in white wine, garlic, parsley, and olive oil mixture, and grilled asparagus!  It’s always a treat when we have scallops because we only buy them fresh and they are a bit pricey!

Strawberry Quinoa Arugula Salad

Dessert

Halo Top ice cream was the perfect way to cap off my night…and my sweet tooth!  With the Summer now in full-swing, ice cream seems like the perfect dessert every night!  Shout out to Halo Top for allowing me to enjoy my ice cream, while still keeping my calories in check!

Strawberry Quinoa Arugula Salad

And now for that beautiful salad…

Strawberry Quinoa Arugula Salad Recipe

Strawberry Quinoa Arugula Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 1

Ingredients

  • 2 cups arugula
  • 4-6 strawberries, sliced
  • 1/3 cup cooked quinoa
  • 2 Tablespoons chopped walnuts
  • 1 Tablespoon olive oil
  • 1 teaspoon dijon mustard
  • juice from half of one lemon

Instructions

  1. Place arugula in a medium sized bowl.
  2. Top the arugula with sliced strawberries, cooked quinoa, and chopped walnuts.
  3. To make the dressing, whisk together olive oil, dijon mustard and lemon juice in a small bowl.
  4. Pour dressing onto salad and toss to mix ingredients all together.
http://www.blondeshavemorerun.com/2016/06/29/strawberry-quinoa-arugula-salad/

Hope you are all having an amazing week and soaking up some Summer sun!  Check back Friday for a new Local Find Friday post!

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Profoto B1 Air lighting tests: Running at San Diego River

3 Tempo Runs to Improve Your Speed

“Tempo Runs”…We hear it from the mouths of runners pretty often.  But for all of you that, like me for a while, just nod and play along pretending you know exactly what a tempo run is — pffft….of course, how could you not?! – I’m going to explain what IS a tempo run? And for those of you that have some kind of idea of what a tempo run is, I’m hoping this will provide you with some new information and maybe even a new workout!  I will also be providing you with THREE different tempo run drills to try out on your next (or first) tempo run day!

So, what IS a tempo run?

First of all, the term “tempo run” gets thrown around a lot, and it’s a bit ambiguous, so it’s not your fault if you kind of aren’t really sure what they are.  However, tempo runs are actually a key piece to any training plan.   Tempo runs are also known as lactate-threshold runs.  This basically means that you are running at your lactate-threshold level.

Okay…what the heck is that?

 

Your lactate-threshold level is the level of effort just a tad below the point that your body is no longer able to clear lactate from your muscles as quickly as your body is producing lactate.  Lactate is the stuff that makes your muscles burn out, so if there’s too much lactate in your muscles your muscles will fatigue and hurt…a lot.  Tempo runs train your body to clear out that lactate more quickly.

A tempo run involves running no more than 20 minutes at a steady lactate-threshold pace.

Founder of the term ‘tempo run,’ Jack Daniels, Ph.D., has determined this pace is usually around 90% of your max heart rate.  If you’re not a fan of heart rate monitors, Daniels also suggests this pace is about 25-30 seconds per mile slower than your 5K race pace.

Your pace should be difficult, but doable.

Alright enough of the nitty gritty.  Let’s do it to it.

Different types of tempo runs can vary quite a bit.  Below are three sample tempo runs for you to try out!  I suggest trying them all.  Switch it up each week for a more well-rounded training plan.

Three Different Tempo Runs

This Simple 20-Minute Tempo Run is pretty much textbook definition of a tempo run.   It’s very straight-forward and well, simple!

Tempo Runs

Cruise intervals break up the 20-minute run a little bit.  The short break helps psychologically, but you will still reap the benefits of the tempo run.

Tempo Runs

Tempo run purists might criticize this next one, but if you love your speedwork and HIIT, and you are struggling with the monotony of a normal tempo run, then this one’s for you.  I definitely fall into the aforementioned category.  This workout is my jam and I include it into my training at least once a month!

Tempo Runs

Try one or try them all.  Tempo runs are essential to any running plan.  If you’re looking to amp up your pace, including tempo runs into your plan once every 7-14 days will be beneficial to you!

If you try any of these above workouts, please let me know your experience and what you think! :)

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Local Find Friday: Easton Public Market

Imagine an indoor upscale market with organic poultry and steaks; wild-caught fish; organic olive oils and vinegars; artisan cheeses; handcrafted chocolates made with careful thought and immense talent; delicious food made from local ingredients and with care right in front of your eyes; a bright and crisp kitchen for cooking demos, and you have the Easton Public Market.

On my first few steps in, I notice the space is big, light and airy.  Then, I notice the smells. Oh, the smells… Who knew the mixed aromas of fresh baked pizza, crepes, and fresh roasted coffee could come together to form such a heavenly scent?

Welcome to Local Find Fridays!

I am super excited to announce a new weekly series I will be doing on the blog.  I am a huge fan of supporting local businesses.  When those local small businesses cater to the health-conscious people of the Lehigh Valley, I’m hooked!  Each week I’ll be posting about a different business in my hometown area that has health, nutrition, or fitness behind its mission statement.

Allow me to take you to the brand new Easton Public Market for the first week.  This easy-to-navigate foodie’s heaven is a great addition to the downtown Easton area!

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Upon entrance, you find Dundore and Heister.  Dundore and Heister specializes in hand-cut meats.  I found this quote on their website that I loved everything about.

“Here, there’s an unwavering connection to a simpler way of life, such as the farm-to-table ethos and nose-to-tail philosophy fostered by Pennsylvania Dutch and the area’s early settlers. To them, thoughtfully-prepared, down-to-earth meals shared among family, friends, and neighbors wasn’t just a trend. Celebrating their community and local bounty was an integral part of everyday life.”

That is everything I love…down-to-earth meals made from locally grown ingredients.  Knowing what is going into our food and where our food came from is extremely meaningful to me.  Eating healthy doesn’t have to be complicated people!

Their meats are antibiotic and hormone-free as well.  I bought steaks from here for our dinner gathering last weekend, and I can attest that they were super tender and delicious!

My mom was my tag along buddy for this trip.  We arrived at the market starving, and this was completely intentional.  I heard their food their is awesome!  After a quick browse at Dundore and Heister, we turned to our left to find Mister Lee’s Noodle Bar.

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I have been hearing wonderful things about this place, and the owners are the same owners of another favorite local farm-to-table restaurant, so I had to give it a try!

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I like that they keep their menu small and simple, since this kind of restaurant is new to our area, and I think many people, myself included, are a little confused as to what all goes into these ramen bowls.  Their small menu forces you to pick a bowl and go with it!  I ordered the veggie ramen. Oh.My.God. It was all that I expected it to be and more.  And can we just take a minute to admire the presentation?

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This was a bit of a treat meal to me.  I wouldn’t usually eat something with so many noodles, but oh man, was it worth it!

After lunch, we began our stroll around the market. The Highmark Farmstand offers a beautiful array of fresh fruits and veggies.

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Next up!  Full of Crepe!  The smell of their crepes is fabulous!  They offer both savory and sweet!

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Another food option, More Than BBQ.  This place also smelled amazing.  If you’re in the mood for some quality BBQ and homestyle food, this is the place for you!

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One thing I love about all of these food places is that they are bar-style seating.  It’s a much more personable experience between you and the cooks.  You see them making your food.  You see what’s going into it.  And you can easily make conversation with the cooks about the food too!

Me being the coffee lover that I am, this next stand has my heart!  Fieldstone Coffee Roasters!  Organic coffee.  I love a place that really knows their coffee and puts so much care into the process of bean to cup!

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They also had some pretty great looking teas.  How refreshing do these look?!

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Who doesn’t love some wine tasting while you’re out shopping? Tucked away in the back corner, one of my favorite local wineries has a stand where you can sample wines or even order a glass!

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This next place, Scratch is just too cool.  If their colorful and eccentric menu isn’t enough to draw you in, the wonderful smell of their pizzas will!  Although I personally don’t eat a lot of bread, you can see that their breads and pizzas are all made from scratch – hence, their name.  You can find market-goers sitting around the bar here with their own gourmet pizza made with ingredients from Apple Ridge farm, and a pint of local craft beer from Shawnee Craft Brewing Co.   Everything at this stand starts from local, wholesome ingredients!

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Chocolate lovers rejoice at Chocodiem! Their hand-crafted chocolates are sure to satisfy sweet tooth!

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And can we please just take a look at these macaroons.  I’m not a fan of macaroons, but this picture makes me want to be!

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This might be one of the coolest aspects of the market – the kitchen.  In the kitchen, you can watch a cooking demo or take a cooking class with one of the incredibly talented chefs in the market!  This is a great date idea if you ask me!

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One of our last stops is Olive With a Twist, which offers a wide variety of olive oils and vinegars.  If it not for my oil and vinegar cabinet already overflowing right now, I totally would’ve went nuts at this place!

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Feel free to sample any oil or vinegar they have out!

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Finally, we were back at the entrance and at the last stand, 3rd and Ferry Fresh Fish Market.

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Here, they have lots of fresh options and this place is trustworthy too.  I know I am a bit sketchy of seafood places myself, but I definitely trust the quality of the seafood here.  The people working there know their stuff too, so don’t be afraid to ask questions or ask for suggestions!

It’s safe to say I’m obsessed with the Easton Public Market.  It is seriously a healthy foodie’s dream!  I was overwhelmed with excitement during my first trip there.  Luckily it’s very strategically set up and guides you through the market stand by stand!  I definitely recommend checking it out!

Have a great weekend!

 

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