Archive for June, 2015

Salvere Blog: Tendonitis, Bursitis, Fasciitis — Oh My!

June 24, 2015

How many of you experience some sort of hip, knee, foot or back pain? Either randomly or with regularity — Ever heard “oh its tendonitis”, “you have plantar fasciitis”, “must be bursitis”?  Then were you sent away with a brace or some sort of instruction to rest and/or ice?  Or some reason that it’s because of running or exercise?  Did yours disappear only to return months or years later?

Okay, so why all these questions. Lets investigate a little further.  First thing, lets define the -itis part of the word.  Derived from Greek and Latin, when you see ITIS on the end of any word, it simply means there’s inflammation. So many times we get freaked out when we hear this diagnosis.  TendonITIS = inflamed tendon  BursITIS = inflamed bursa sack   tonsilITIS = inflamed tonsils … getting the picture? Often this does not mean anything grandiose — nor should it be ignored. Take a look at what caused the pain to arrive.  Has it been slowly coming on? Were you in an accident? Do you have zero memory of anything specific causing it?

So when an “itis” arrives, you have two different situations going on. Pain and inflammation in the immediate time frame and the cause of the “itis” in the long term. The first thing you want to do it take care of the immediate.  This could mean ice and ibuprofen (or other anti-inflammatory) or something bigger. Also, take advice from a trusted professional trained to address these issues. Often the “itis” causes us to stop all activity. Look into what causes the pain and many times, you can work around it.

Now, the long term. Especially If this issue tends to be recurring for you, take a step back and address the bigger picture. Your answers to the questions above addressing the cause of the pain will help to direct your long term solution(s). This may take a little digging and investigating.  Often times, the cause of pain comes from somewhere far from what is screaming for attention. Take time to work on it and include the exercises into your long term, healthy living plan.  Pain means your body is telling you something is wrong — Listen to it and don’t let it go to long.  It does not have to sideline you if you address the underlying issues.

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Blog: Yummy Summer Chicken Salad

June 19, 2015

As we approach summer cookout season, figuring out what to bring that will hold up, be healthy, taste good and not feel too heavy or filling sometimes proves challenging.  Several years ago, I started experimenting with a non Mayonnaise based chicken salad.  After several attempts at ratios and such, here’s the final concoction. Before starting, a few notes for you.

— Vinegar … Well, yes you can find cheap varieties and expensive varieties and probably find yourself wondering if it really makes a difference.  YES! It does.  I’ve made this for friends then given them the recipe only to learn, it does not really taste as good.  Now, don’t get me wrong, it’s still good — Just not up to it’s goodness potential.

— Oil … Well, yes you can find different varieties — light, extra virgin, avocado, safflower, walnut, garlic infused and the list goes on.  Does this really make a difference you ask? Depends is the answer — can you tell a difference, sure.  Some depends on your taste, allergies and audiences.  Realized if you’re making for someone with a nut allergy, don’t use any of the nut oils.

oil vinegar chicken

Chicken Salad, Non Mayo

1 whole chicken shredded or diced (now, I buy a raw whole chicken and boil it with lots of veggies and herbs, then save the delicious homemade broth but you could always use a rotisserie or whatever chicken parts/method you prefer)

1 granny smith apple, pealed and diced

1 bunch of green onions, diced

1/2 to 3/4 cup of craisins (depending on your taste preference and size of your chicken)

3 stalks of celery, diced

1/2 to 3/4 cup of chopped walnuts or pecans (optional)

Place all the above ingredients in a large bowl.


2/3 cup balsamic vinegar

1/3 cup walnut oil (can substitute here — I’ve used chipolte olive oil, roasted garlic oil and plain olive oil here)

1 tsp honey

1 tsp dijon mustard

salt and pepper to taste

You can do this in a blender or simply use a wire whisk (totally depends on how lazy I feel like being!).  Combine all ingredients and mix well.  Taste and add to chicken, etc mixture.  If you like less vinegar taste, increase the oil and decrease the vinegar.  Make more dressing if it seems dry!  My favorite dijon mustard come from Trader Joes and it has the white wine addition!

Try it out and let us know your thoughts!

by Lisa Martin , trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Blog: Roasted Cauliflower Recipe (it’s good, we promise!)

June 5, 2015

This week, we wanted to put a vegetable into the spotlight!  How about Cauliflower??  Have you seen the green and purple versions?  Let me know if you’ve tried them and what you think!  This recipe (scroll to the bottom) includes a very seldom, until now, used ingredient.

So the first thing with cauliflower, lets discuss the trick to cutting the head into even pieces for uniform cooking purposes.  Most of you probably divide and cut into florets, of varying sizes.  I did too!  When roasting or cooking vegetables, even sized pieces really helps the cooking process.  Here it goes:

Step 1: remove the leaves at the bottom and cut off the extra stem.

Step 2: cut the cauliflower head in half

Step 3: lay the flat side of the cauliflower half on the cutting board and cut out the rest of the bottom stem

Step 4: keeping the flat side on the board, cut the half cauliflower in half. Then cut the quarters in slices, yes slices of about 3/4″ thickness.

cauliflower slices

There you have it, easy, even slices of cauliflower in 4 simple steps.  Now, on to the recipe.

Roasted Cauliflower

Preheat your oven to 425*.

Take your already done cauliflower slices and place on a baking sheet that you already sprayed with non stick cooking spray or rubbed with olive oil.  Spread them in one layer and drizzle some olive oil over the slices.  Next sprinkle with salt and pepper AND — the secret ingredient —- SMOKED PAPRIKA.  Shake the paprika over it generously so the cauliflower has a definite reddish color.  Place in oven for about 15-20 minutes.  Test with a fork for your desired vegetable texture.  I prefer mine a little on the crunchy side.

by Lisa Martin , trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Blog: Ahh — Stretch for that Aching Back

June 2, 2015

Last month, we discussed the correlation between tight hips and low back pain. Specifically, we looked at how tight hip flexors can exert a forward tug on the pelvis which causes a similar pull on the low back, and voila, back pain. Image your pelvis is like a cereal bowl full of milk and cereal.  Optimally, we want everything to stay in the bowl by keeping it level.  Tight hip flexors could cause the milk and cereal to spill out the front by tipping the bowl forward.

For those of you who enjoy a visual of the actual muscles involved:

Hip-Flexor diagram

In the weeks to come, we’ll offer a few quick and easy exercises you can do to alleviate and prevent low back pain caused from tight hip muscles. The first exercise can be done before you even get out of bed in the morning!

Place a firm blanket or pillow toward the edge of your bed and have a seat on it. Your legs should be hanging off the bed with the edge of the bed touching the back of your knees. Slowly lower yourself onto your back. Draw both knees into your chest. Gently press your low back into the blanket or pillow. This will prevent you from overarching your back.

Keeping the right knee drawn-in toward your chest, extend the left leg toward the floor, over the edge of the bed. You will soon start to feel a stretch across the top of the thigh near the hip of the left leg. Be sure to keep the other leg bent in order to keep your low back pressing toward the bed and to protect your low back. Hold the stretch for 20-30 seconds.  To feel the stretch more, scoot yourself a little so the knee hangs a little more off the edge of the bed.  Repeat same technique switching legs.

Here’s a visual of the stretching position, imagining the table as the end of the bed:

supinehipflexor-edge of bed

Remember, this is only one stretch of many and should not cause pain. If so, it might not be appropriate for you.  As always, pay attention to your body and how things feel, specific to YOU.

by Lynne Olsen , trainer at Salvere Health and Fitness. If you’d like to contact Lynne, email her at or call her at (443) 540-7564.