Archive for August, 2015

Salvere Recipe: Black Eyed Pea Salad

August 28, 2015

Black Eyed Peas — Know for bringing good luck in the new year, if you eat them on New Years Day!  Or some of you may only know them as a music group. This funky looking legume holds a special place for me going back to college – As part of our nutrition degree, we had to plan, cost out, organize “staff” and prepare a meal for 50 people.  With our classmates acting as our restaurant employees, we actually served paying customers (the staff and select students could come by for lunch!).  Well, my meal was the infamous lucky meal of Black Eyed Peas and ham!

What exactly are these “peas”? Actually, not peas at all but part of the legume family — And you can find them fresh this time of year at your local farmers market. They freeze quite well so buy extra and save them for January 1st. These beans do more for your health then bring you good luck. You will find them full of fiber, Vitamin K, some B vitamins and potassium.

Enjoy this cold salad at your next cookout!

black eyed pea salad

Black Eyed Pea Salad

  • Juice from 1 lime
  • 2/3 cup of vinegar (rice, red wine, white balsamic or champagne)
  • 1 cup chopped cilantro
  • ½ cup olive oil
  • 1 tsp agave nectar or honey (optional)

In large bowl, whisk together vinegar, lime juice and cilantro.  Slowly add olive oil while constantly whisking.

  • 5 cups cooked black-eyed peas
  • 10 scallions, roughly chopped
  • 1 red bell pepper, stemmed, seeded, and finely chopped
  • 1 cup cherry or grape tomatoes, chopped (optional)
  • 1 medium cucumber, seeded and finely chopped (optional)
  • 2 serrano peppers or 1 habanero or Scotch bonnet chile, stemmed, seeded, and minced (optional)
  • Sea salt and freshly ground black pepper, to taste

Add all the above ingredients to the bowl with the dressing.  Season with salt and pepper to taste. Stir and refrigerate.

For complete meal add:  Cooked brown rice, quinoa or millet and sliced avocado.

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

Salvere Blog: Is Water REALLY That Important?

August 26, 2015


DRINK MORE WATER!!

It has been a HOT AND HUMID few weeks! And what better way to cool off then to go swimming or drink water to “cool” us on the inside? Do you know that over 50% of your body is made up of water! It’s true.

So one may ask how does the body function if I don’t drink a lot of water? Well, water is in our foods and other beverages that we take in on a daily basis. But none of these “other” options are better for you than just drinking water itself. I know water is boring to drink at times and it is flavorless to a lot of people, but it’s the BEST thing for you beverage wise.

I’ll share a little secret — I used to not like it myself until about six years ago! Now, I love it! It’s refreshing and quenches my thirst just fine! If you don’t care for it, try freezing your favorite fruit in the ice cube tray and then adding it to your water to give it flavor or just add the fruit as is to your water.

Our bodies are made up this way for a reason, so give it what it needs…..WATER! You will be glad you did in the long run! So, they say if you do anything for 21 days, it becomes a habit……so I challenge you to drink at least 8 cups a day! Your body will thank you for it!

by Leah Daniels, personal trainer at Salvere Health and Fitness. If you’d like to contact Leah, email her at Leah@SalvereHealthAndFitness.com or call her at (614) 306-9662.

Salvere Recipe: Blueberry Spice Chia Jam

August 21, 2015

Ever buy a ton of berries because the look so good then, you can’t possibly eat them all and you don’t know what to do with them before they go bad?  We have an idea for you — This week, nutritionist Jennifer Katz shares her Chia Jam recipe using blueberries.

Now, aside from the pet that “grows” that crazy “hair”, what in the world is a Chia? These little teeny, tiny seeds became known as a super food a few years ago — Now you see them in everything. They contain a good source of Omega-3’s and nutrients such as magnesium, calcium and manganese as well as fiber.  Additionally, they are a good source of antioxidants.

If you’ve ever used these seeds, you know they retain quite a bit of water and become gelatinous once they get soaked in water. Be aware of this when putting them in smoothies, water or any other food. Just like anything else, use moderation and eat a variety of foods to get a balance of nutrition.

 

Okay okay, on to the recipe!

blueberry chia jam

Blueberry Spice Chia Jam
18 ounces blueberries
3 tablespoons honey
2 tablespoons white chia seeds
½ teaspoon ground cardamom
1 teaspoon lemon zest
Place the blueberries and honey in a medium pot. Bring to a gentle boil. Reduce heat and simmer 7 minutes, stirring occasionally and mashing most of the blueberries with the back of a wooden spoon.
Stir in chia seeds and cardamom. Cook until it thickened, about 12 minutes, stirring frequently.
Remove from heat and blend in lemon zest.
Store in an airtight jar in the refrigerator.
Enjoy!!!!

by Jennifer Katz, owner and head nutritionist/chef at Eat Well Meals. If you’d like to contact Jennifer, email her at jennifer@eatwellmeals.com or call her at (443) 336-2765.

Salvere Blog: Fitness MoJo, Part II

August 19, 2015

I know we took a little break last week to discuss the breakfast article so you got an extra week to experience movement — What did you think?  How did you feel?  Did you write things down?  If you did not, take a few minutes to do it this week. Putting things down really makes a difference.  And, we know, paper is old fashioned so you can write it in your notes section on your phone or computer.

Okay, the next step in that search for your Fitness MoJo deals with the statement “I hate to exercise.” — Skip this step if you do not fall into this category. For those of you that feel this way, lets investigate a little further. Do you know what you hate about it? What things you specifically hate? Do you hate going to the gym? Do you hate getting sweaty? Does it hurt so it’s not comfortable? Now that you’ve thought about this, think about the things you do enjoy — friends, gardening, dancing, skipping, hiking, biking, jumping rope, wandering the neighborhood, swimming, aerobics, boxing, jogging, running, playing games — the list is endless…. put them down on your “paper” (real or electronic).

If you skipped the previous step, tune back in now. For the next MONTH (yes, 4 weeks) throw every piece of research with regard to intensity level, duration, type of exercise, weight loss, heart rate zone, repetitions, sets and anything else you think of with regard to the “right” way to exercise.  Set a goal for yourself for the number of days you want to do something to move your body. Pick whatever activity you want — The only requirement is to move most days of the week.
Check in with us, email us your activity time or favorite thing — still pay attention to how you feel on those movement days.  Do you sleep better? Fight traffic in a better mood? Have more energy? Find more quality friend time?
This time, we will leave you to find your movement space for the next month… Look for a follow up in the middle of September!  Happy moving!

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

Salvere Recipe: Roasted Summer Veggies

August 14, 2015

Oh boy summer time — zucchini and tomatoes and eggplant oh my oh my!  This time of year these little veggies taste so much better. Find your local farmers market or friends back yard garden and enjoy. By now you know, before we get to the recipe, we have to get into a little bit of something educational.

First, the eh, bad-ish news.  Ever heard the term “nightshade” vegetable or fruit? Tomato, eggplant and peppers fall into this category. These types of foods can contribute to inflammation and GI discomfort in some people, especially those with autoimmune disorders. Pay attention to how you feel after eating them if you struggle with arthritis, lupus, fibromyalgia or other joint issue.

Tomato: Aside from tasting so yummy right off the vine, this fruit (yes, it is!) has been shown to help reduce the risk of heart disease and some cancers. Tomatoes come in many, many varieties — cherry, tomato, heirloom, beefsteak, roma and the list goes on. Some varieties do contain less acid so if you find them hard to eat, look for these with lower acid.

Eggplant: This spongy little veggie comes packed with phytonutrients that help to lower blood cholesterol and act as an antioxidant. To cook with the skin or not? In the larger eggplants skin be slightly more bitter. Some of the decision making here depends on personal taste/texture. Eggplant varieties include Japanese, white, purple, zebra (with purple and white streaked skin) and Chinese. They vary in size and shape.

tomatosOkay okay, on to the recipe!

Roasted Summer Veggies
Preheat oven to 425 degrees.
  • 1 medium-sized zucchini, cut in 1-inch chunks
  • 1 medium-sized yellow summer squash, cut in 1-inch chunks
  • 1 medium eggplant, peeled and cut into cubes
  • 2 sweet bell peppers (red, yellow, or orange), cut in 1-inch chunks
  • 12 oz. fresh mushrooms, halved (small ones can be left whole)
  • 1 large onion, sliced vertically into chunks
  • 1 c. cherry tomatoes, halved lengthwise
  • extra-virgin olive oil
  • 2 tsp fresh rosemary, thyme and/or basil, chopped
  • sea salt and pepper, to taste

Place all cut veggies in a large bowl or baggie. Pour in olive oil, herbs, salt and pepper.  Shake or stir to evenly coat.  Pour veggies into a large baking sheet into a single layer.  Be sure to not let them overlap for even cooking.  Place in oven for 25-35 minutes until desired doneness (I like mine a little on the crunchier side!). Stir every 10 or so minutes as to ensure even cooking.

Enjoy!!!!

 

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

Salvere Blog: Whaaat, Breakfast Not Necessary??

August 12, 2015

If you avidly read the Washington Post, an article came out on the science of skipping breakfast. Click HERE to read full article. We will continue the Fitness MOJO blog next week as we wanted to take a little time to discuss this further.

So, for years, you’ve heard things such as:

-You have to eat breakfast to manage your weight.

-Breakfast is the most important meal of the day

-Eat breakfast like a king, lunch like a prince and dinner like a pauper.

no breakfastbreakfast spread

VS

 

 

This article discusses several different pieces of research and how we utilize various findings. Some of the studies contain only men, some contain a variety of individuals, some are observation based, some showed consistency to weight loss or gain based on breakfast consumption. One thing not discussed is breakfast choices — Often breakfast comes in the form of donuts, pancakes, waffles, very large bagels, croissants, etc. Where do they look into the food choices of the breakfast eaters??

The article also discusses how and why things become part of federal recommendations. One part of that is because of federal breakfast and lunch programs. Does this mean we all must follow them??

Research can become confusing as you can find something to support pretty much all sides. When did we become a society that must have scientific research for EVERYTHING? What, when and how can we utilize the research for a bit of knowledge then pay attention to our own bodies?? Some people wake up ready to eat, other people wake up and the thought of food make them nauseous. Can’t we make decisions with research in mind but listening to what our bodies tell us??  We can apply this to breakfast, the “recommended” number of calories, the “best” foods to eat, and this list goes on and on!

We challenge you to think and start to pay attention to how you feel — see if you feel different with different morning choices. See if you feel different when you eat at various times. See if you feel different when you exercise in the morning vs afternoon or evening. Start to make decisions on what your body tells you, not researchers!

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

Salvere Recipe: Easy Breakfast Casserole

August 7, 2015

Breakfast, that magical, often missed, meal of the day! Don’t have time, forgot, don’t like to cook, don’t know what to eat, not hungry — The numerous reasons we skip eating during this time of day. This weeks recipe helps with a few of these. Before we get into the recipe, lets chat a few general details about breakfast.

First, breakfast does not mean eat as soon as you open your eyes in the morning. If you need to take a little time to wake up and get ready, that’s okay! Think about when you last ate the night before and make sure you don’t go too long based on that.  For example, if you ate dinner at 6pm then did not eat anything else and you eat breakfast at 9 am realize that you went 15 hours without eating. The main thing is to be sure you fuel your body appropriately and timely. Often what we eat (or don’t eat) in the morning impacts us later in the day.  You know, that afternoon “I can eat everything and anything in sight” feeling? Look at your breakfast choices that day.

Second, breakfast can be more then eggs, donuts, pancakes and bacon. If you don’t like breakfast food, eat whatever you do like! When you look at what other countries eat in the morning, it varies!  Branch out, step out of the norm and make something you enjoy. And, contrary to some reports, eggs are not bad for you!  and you can eat the whole egg as the yolk contains some very beneficial nutrients. Now, on to the recipe!

Breakfast Egg Casserole

breakfast egg casserole

Preheat oven to 375.

4 servings of your favorite sausage (I use Italian, apple and andouille)

Cook in frying pan over medium heat.

Once browned, add:

1 diced onion

Cook the onion and add:

1 bag of frozen chopped spinach, defrosted slightly and drained (squeeze it!)

1 can of diced tomatoes (with green chili if you like a little bit of spice)

Pour veggie/sausage mixture into a greased glass 9×11 glass dish.

Crack 10 eggs in a bowl. Add salt, pepper, crushed red pepper, onion powder, garlic powder (all optional based on your taste). Mix with blender to add air to the eggs. Pour eggs over the veggie mixture in the glass dish. Sprinkle with your favorite cheese on top (I use goat!).  Cook for 25-30 minutes until lightly brown on the sides and top. Cut into 6 servings and you now have breakfast for the week!

Variations: Use Kale instead of spinach, use mushrooms and asparagus — use ham instead of sausage.  Make up your own and let us know if you find a favorite combination!

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

 

 

Salvere Blog: Finding Your Fitness MOJO

August 5, 2015

Okay, so it’s no secret that we are “supposed” to workout, exercise and move our bodies. Why then does it seem so easy to listen to that little voice in your head talking you out of actually doing it? Why can you be in a regular routine then, bam!, an injury, vacation or few days off and the routine comes to a screeching halt?

Well, fitness falls into one of those categories that is more like a task, it’s a “have to” not a “want to” or an “I get to”. How then can we begin to switch this mindset?

The good news, this is one of the biggest keys to finding (and keeping) that FITNESS MOJO!  We’ve discussed fitness and exercise mindset several times on this blog. Today we will focus on shifting what we accept as exercise and also creating a big list of the why’s. First, lets start calling it “movement” instead of exercise. Movement comes in many forms and for many reasons. Exercise comes with rules and recommendations and expectations. Then punishment if we didn’t do it right, long enough, hard enough — (sure you can fill in the blank here!)

Tonight, take 20-30 minutes (or however long you want really) and move — dance, walk, bike ride, play tag, jump on a trampoline, hike, the options are endless!  Come home and take note of how you feel — how your body really feels, how your mind/head really feels, how your lungs feel. Do you sleep better that night? Do you respond to situations differently? Get out a piece of paper and write it down!

Now, one more thing — On that piece of paper, figure out why movement matters to you.  Are there things in life you want to do, to experience but can’t? Do you struggle with something physical and want it to feel better? Are there people who you want to develop better relationships with in your life?

Okay, we will be back next week with a few more — Take this week and move, in your own way. Let us know how it feels!

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

Salvere Recipe: Coconut Rice

August 3, 2015

This week, our recipe was a nice, accidental discovery! As someone who would say they don’t like coconut, trust me on this one. The new truth to that statement, it seems I prefer coconut in savory type dishes but not sweet ones.  Now, coconut comes up in quite a bit of recipes these days — coconut flour, coconut oil, coconut milk, coconut water, coconut sugar, coconut chips. That being said, lets investigate a little further some of these ingredients. Just because something provides a health benefit, be aware of using it in everything.

coconut milk

— Coconut milk: You find this two ways.  First, in a can usually in the international section of the grocery store in lite and regular versions. Second, in a carton to use as you would milk in cereal or creamer for your coffee. Pay attention to what your recipe calls for. The second often contains sugar and you probably don’t want to use it in savory dishes.

— Coconut oil: Again, this comes in refined and unrefined forms. The refined oil can withstand a higher heat so it works better if you want to saute and it tastes less like coconut. Since it’s been refined, it also contains fewer of the health benefits of unrefined oil. If you want the taste of coconut and do not need to heat it to a high temperature, use the unrefined.

We will stick to these two and expand on the rest in a future recipe blog!  Stay tuned.  Now on to the recipe!

Coconut Rice

2 TBSP oil (coconut, olive, flavored)

4 green onions, sliced

1/2 – 1 jalapeno, diced (depending on how much you like heat!)

2 tsp garlic, diced (fresh or from a jar)

2 tsp fresh grated ginger

Heat sauce pan over medium. Add oil. Saute above ingredients in the oil then add:

1 can of full fat coconut milk (use the can!) + enough chicken broth to make 2 cups liquid

and bring it to a boil.  Once the liquid boils add:

1 cup brown rice (I used Jasmine Rice from Trader Joes)

Reduce heat to low and cover.  Cook for 40 minutes or until all liquid is absorbed.

Serve with black beans for a vegetarian meal or serve with last weeks pork with peach and rosemary sauce. Let us know any other ideas you come up with!

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