Archive for July, 2015

Salvere Recipe: Peach Pork Tenderloin with Rosemary

July 24, 2015

Peaches — Welcome to SUMMER!! This week, our recipe will focus on using fruit of the season, the peach.  So delicious, if we could only do something about that fuzzy skin!  This recipe comes from the Food Network.

Look for ways to pair fruits with certain herbs for a delicious marinade or sauce. Here peaches, rosemary and pork come together for a delicious main dish.

Look for firmer peaches with a clear skin. Fresh rosemary works best for any of these dishes. You can also cook this in the oven as you would any other pork tenderloin.  (Preheat the oven to 350 and cook for about 25 minutes.)

peach and rosemary

2 1 -pound pork tenderloins, trimmed
Kosher salt and freshly ground pepper
Vegetable oil, for the grill
3 firm-ripe peaches, halved, pitted and cut into wedges
1/2 cup dry white wine
1/3 cup packed light brown sugar
1 lemon
2 teaspoons whole-grain mustard
1/4 teaspoon chopped fresh rosemary, plus 1 or 2 small sprigs
Preheat a grill to high. Pat the pork dry and season with salt and pepper. Lightly oil the grill, then grill the pork, turning, until marked, about 10 minutes.

Combine the peaches, wine, brown sugar, and 1/2 cup water in a saucepan. Remove strips of zest from the lemon with a vegetable peeler and add to the pan; squeeze in the lemon juice. Cover and cook over medium-high heat until the peaches are just tender, 5 to 7 minutes.

Transfer to a bowl with a slotted spoon.  Add the mustard, 1/2 teaspoon salt and 1/4 teaspoon pepper to the juices in the pan.  Transfer 1/3 cup of the liquid to a small bowl and stir in the chopped rosemary; brush onto the pork and continue grilling until desired doneness.

Simmer the remaining liquid in the saucepan until syrupy, about 3 minutes. Remove from the heat and season with salt. Return the peaches to the pan along with the rosemary sprigs. Slice the pork and serve with the peaches.

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

Salvere Recipe: Homemade Taco Seasoning Mix

July 17, 2015

This week, our recipe will focus on using spices and making your own mixtures at home. Think of it like a fun science experiment! Typically putting together a recipe we think mainly about how it will taste (for good reason!) but there’s another reason to mix up your spices and seasonings. Many have tremendous health benefits also! So, before we get into the actual recipe, lets chat about a few of the ingredients.

taco seasoning

Oregano:  This herb contains fiber and many vitamins and minerals including Vitamin K and E as well as important  antioxidants. It’s been show to have antibacterial and anti-inflammatory properties and to help with some skin conditions.

Cayenne Pepper: One part of this spice has been in the news quite a bit so you may recognize it — capsaicin (pronounced cap-say-uh-sin) — as well as Magnesium and Vitamin B6 and flavonoids. This may help with arthritis and other muscle/joint pains and some circulatory problems.

Cumin: Found in seed form then ground, cumin also contains several nutrients including iron and manganese. You can find cumin in seed or ground form and it’s been shown to benefit digestion, improving immune system and cancer prevention.

And now for the recipe! Fresher spices make for a more flavorful seasoning mix.

Taco Seasoning Mix, at Home

  • ¼ cup chili powder
  • 2 tablespoons cumin powder
  • 4 teaspoons salt (sea salt is best)
  • 2 teaspoons black pepper
  • 2 teaspoons paprika (try smoked, sweet, hot or Hungarian for a different taste!)
  • 1.5 teaspoons garlic powder
  • 1.5 teaspoons onion powder
  • 1.5 teaspoons oregano
  • 1.5 teaspoons cayenne pepper
  • 1 teaspoon sugar
  • 1 teaspoon spicy chili flakes (optional, add more if you like it SPICY!)

Combine all ingredients in an airtight container and store with other spices. Use 2-3 TBSP per 1 lb of ground meat. For traditional tacos, mix 1 tsp corn starch in 1/2 cup of water and add to meat mixture. Try on pork or chicken too!


Salvere Blog: The All or None Approach??

July 15, 2015

“I’m not eating dessert.”

“I’ve given up carbs.”

“Since I only had 20 minutes, I didn’t workout.”

Do any of these sound familiar??  Why when it comes to exercise and healthy eating do we tend to take an all or none approach?  Are there any other areas we do this and see success?

Think about the approach we take with healthy living — mainly meaning exercise and healthy eating. Much of the mindset surrounds doing it as a task or “have to” with a punishment type mentality.

Meaning, if we say that we are not eating dessert then we eat dessert, what happens? Often the statement “I was bad” or “I cheated last night” … Not statements that feel good or positive internally.

What about exercise? “I HAVE to go to the gym” instead of “I get to go workout” or “I look forward to spending time with my friend walking around the lake.” Or these, “Well, I only did 30 minutes” or even “I did not workout hard enough”.  If you miss a workout or even a week of workouts due to vacation, work, injury or just life, how long does it take you to get back into a routine?

Looking at fitness and nutrition, how can we begin to change this mindset regarding expectations and a bigger purpose to what we do and the goals we set?  Exercise can be any activity that gets your muscles, heart, lungs and joints moving, gets you fresh air and positive endorphins. We are meant to move — Our sedentary lifestyles have created the need for formal structured exercise.

Nutrition brings us to a bigger struggle. We typically change our eating habits so we lose weight — This actually creates unhealthy eating habits and perspective on food. Diet food is not real food. Also, food impacts us on so many more levels then what the scale said. Did you know certain foods can contribute to inflammation (think about arthritis) and pain? Certain foods greatly impact your digestion? Some foods impact mood, focus and energy? Other foods even impact the skin (eczema, psoriasis, hives, etc.).  Pay attention to how you feel when you eat specific things! Find ways to enjoy eating real food!

Find a balance with structure and simply going out and doing/being/living and feeling alive!

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: Wild Salmon Burger Recipe

July 10, 2015


Happy Friday!!! This week, we feature a recipe from our culinary nutritionist, Jennifer Katz.  Each week, we work to feature a whole food recipe that is easy for you to prepare at home.  Our goal with these recipes is to get back to real food with good taste that you can follow.  We want to begin to help each of you get away from the dieting mentality and broaden your healthy eating perspective.  Enjoy!


For years we’ve been discussing the health benefits of eating fish. The oils from certain fatty fish help to decrease inflammation, improve heart health, help with better joints and increase brain function. These salmon patties are an excellent source of these omega-3’s and the vegetables add a little crunch as well as some fiber. Wrap in a lettuce leaf with avocado slices for a gluten free dinner.


Wild Salmon Patties 


1 14.7-ounce can wild salmon, drained
1 cup almond flour
½ cup red pepper, diced
½ cup onion, diced
¼ cup celery, diced
½ cup fresh parsley, chopped
2 cloves garlic, minced
2 eggs, beaten
2 tablespoons dijon mustard
2 tablespoons lemon juice
2 tablespoons fresh dill, or 2 tsp dried
½ teaspoon sea salt
¼ teaspoon pepper


1. Preheat oven to 375 ℉ . In a large mixing bowl break up the salmon with a fork.
2.  Add all remaining ingredients to the salmon and gently combine.
3. Use an ice cream scoop to transfer mixture to a baking sheet lined with parchment paper or silicone liner. Pat each one into a patty shape.
4.  Bake 20 minutes, or until patties begin to brown.
Servings: 9


by Jennifer Katz , owner, dietitian and chef at Eat Well Meals. If you’d like to contact Jennifer, email her at or call her at (443) 336-2765.

Exercise: Beyond the Scale

July 1, 2015

How many of you go out and exercise for the simple purpose of moving your body? Can you exercise without worrying about the intensity level, the amount of weight you lift, how long, the number of repetitions, the type of exercise or if its the right time of day? While these things matter some, the truth is, the benefits to movement extend far beyond the scale and worrying if its “the right” thing to do.

Read on to learn the fabulous benefits to getting out there and simply moving!

1.  Your energy will improve. Our bodies don’t prefer to sit at a desk all day long. Getting up and going out for 13-21 minutes in the middle of your work day will greatly benefit your energy the rest of the day.

2.  You will sleep better. By tiring out your body (and mind), you can improve your sleep at night and, in turn, your productivity the next day.

3.  Exercise improves your mood and even helps with mild anxiety and depression. The endorphins released during exercise impact the brain and your ability to handle certain situations, especially long term.  Research is constantly being done in this area.

4.  Helps combat illness by decreasing stress and improving circulation.

5.  Provides opportunity to build better relationships. By taking time to include friends and family into your movement time allow you to stay connected to those around you.

6.  Decreases and provides a healthy alternative to stress. Be sure to take time to include non structured, fun movement. When a situation seems stressful, go out for a short walk and come back with a different perspective.

7.  Reduces chronic pain. Your joints, bones, muscles, tendons and ligaments all want to move so get up from your desk frequently throughout the day, they will thank you!

8.  Helps build strong bones. As we age, osteoporosis becomes a concern — weight bearing exercise is your best defense against issues with bone density.

9.  Improves your cardio-respiratory system by allowing your heart muscle to work and your lungs to take in deep breaths of fresh air.

10. Aids in digestion. Walking, running, biking, squatting and dancing help the GI tract function more efficiently thus creating a healthier digestive process.

The joy of having the ability to do something, to feel alive and to move your body without the stress of always doing something structured with a specific intensity does wonders for our total body health!

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.