Archive for September, 2015

Salvere Recipe: Buckwheat Pumpkin Muffins

September 25, 2015

by Salvere Health and Fitness

Buckwheat pancakes seem to be where most of us hear of the use of this grain. But wait, is it a grain? Actually, buckwheat is a fruit seed and not related to wheat so, people with grain sensitivities can usually eat buckwheat. Soba noodles and buckwheat honey come from this plant.

Buckwheat flour looks like fine, grayish sand. Use it in cooking like you would flour as it adds a much different flavor. This seed (also called a groat!) helps with heart health and has been shown to contribute to a better blood sugar.  Try it out and see what you think!

Buckwheat Pumpkin Muffins

pumpkin muffins

1 stick of butter, softened  (or 1/2 cup of coconut oil)
1/2 cup of maple syrup or honey or agave

2 eggs
1 1/2 cup pumpkin puree
1/2 cup coconut milk (or other milk of your preference)
1 1/2 cup buckwheat flour
1 1/2 tsp baking soda
1 tsp cinnamon
1 tsp ginger (optional)
1/2 tsp salt
1/2 tsp nutmeg (optional)
1/2 tsp ground cloves (optional)
1 cup raisins (optional)
1 cup chopped walnuts, pecans or almonds (optional)

Preheat oven to 350F.

Cream together butter and syrup. Add eggs. Beat until light and fluffy. Mix in pumpkin, coconut milk and spices. Whisk together flour, baking soda and salt. Add gradually until thoroughly combined. Stir in walnuts and raisins.

Place liners in muffin tin. We like the parchment ones the best as the others tend to stick a little (or a lot sometimes!). Spoon into muffin tins so each one is about 3/4 of the way full and bake for 25-30 minutes. A toothpick inserted in the center should come out clean when finished. Cool in the pan for 5 – 10 minutes, then place ontoa a wire rack. Cool completely. Eat some and freeze the others to enjoy later!

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 Blog: The Calorie Conundrum

September 23, 2015

by Salvere Health and Fitness

Calorie — What is the first thing that comes to mind when you hear the word calorie??  Write it down before you read on!

calorie creatures calories and personAccording to Merriam Webster, a calorie is “the amount of heat required to raise the temperature of one kilogram of water one degree Celsius” and “a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body”. 

How did you define it??

So often the discussion surrounding calories comes in the form of restriction or something weight loss oriented. In those conversations, we forget about what a calorie really measures.  A measurement of energy!!!  Imagine this — Say for instance, in order to drive 250 miles in your car, you need 10 gallons of gas.  There’s no gas station on the way.  Would you decide to drive that 250 miles by putting only 7.5 gallons in your tank instead??  Sounds kinda crazy doesn’t it?

Ever feel low energy in the afternoon or evening? Ever “run out of energy” during your workout? While several things come into play here, it could have something to do with your “fuel” intake! Think of your metabolism just like you do your car engine — All of us use energy all day long, even when we are sitting around doing nothing. Your car will not make it 250 miles on less fuel why would your body be able to survive on insufficient fuel??

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.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Recipe: Zoodle Pork/Veggie Chow Mein

September 18, 2015

by Salvere Health and Fitness

Chow Mein vs Lo Mein — Ever wonder the difference??  Me too!  Well, difference lies in the noodles.  Chow Mein noodles are crispy whereas Lo Mein noodles are soft. So, this dish will not turn out crispy noodles but you do somewhat pan fry them. This dish uses the recently popular “zoodles” or zucchini noodles. This month we will minimize the discussion piece and get right to the recipe.

Zucchini Noodle Pork/Veggie Chow Mein

zoodlesFor the sauce combine the following:

4 tablespoons soy sauce (use Tamari for gluten free)
2 teaspoon rice vinegar
2 tablespoon veggie broth (or 1 tsp bouillon and 2 tbsp water)
1 teaspoon sugar
1 tablespoon olive oilFor the pork, heat a skillet over medium/medium high heat and add the following:

1 tbsp sesame oil
1 medium onion, diced
2-3 cloves garlic, minced
1 pound (225g) ground porkPour 1 tbsp sesame oil into a skillet.  Add onion and saute for about 3 minutes.  Add pork and garlic and cook until pork is done and slightly browned.  Add the following to the pan and cook about 2 minutes.

1 red bell pepper, thin sliced
2 large carrot, julienned or slicedAfter 2 minutes, add the following veggies and sauce to the pan.  Cook for 2 minutes or until desired doneness.

2 medium zucchini, spiralized (or cut into quarters if you don’t have the tools to make noodles!)
2 medium squash, spiralized (or cut into quarters as above)
If desired, add fresh cilantro and sriracha or other hot sauce.  Enjoy!!
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 Blog: “I Never Really Thought About It”

September 16, 2015
by Salvere Health and Fitness
Ever find yourself saying this or hearing it from someone else with something that seems kinda important?  (like why we say eleven and not one-teen!, just kidding!)  It’s something that i’ve heard a few times over the last few weeks about things that really make an impact on us as individuals and as a society.  Really, with regard to things that seem great on the surface then when you really dig deeper, maybe not so much.  Here are a few examples:
The Anti – Obesity Campaign:  Sounds great, right?  We “should” all be skinnier.  Listen closely to commercials — Pills to kill your hunger craving.  Do we really want to “kill our hunger”??  Diet pills approved by the FDA that will help you lose weight but cause oily discharge so you better carry around extra clothing.  Does this seem good?  How many of you know someone who is “skinny” yet takes medication for high blood pressure and cholesterol?  How does what you look like on the outside impact how you feel about yourself on the inside?
Who’s clear on the “right” foods to eat or way to exercise?  Who punishes themselves for eating “bad” foods or not exercising hard enough?  Who feels bad about themselves for external appearance more often then they feel good about themselves for another accomplishment?  What about anxiety depression and eating disorders?? Eating disorders are on the rise and our health is on the decline — Is the Anti-Obesity Campaign really that great??  What if we changed it to the Pro-Health Campaign??
The Media says _____ :  Okay, with regard to images, we’ve all read and heard enough about the airbrushing so we won’t do anything there. What about other things though. For instance, Shape Magazine sponsors and event called the DivaDash.  Show of hands, how many of you women would consider being called a Diva a compliment?? And even some of the other images of beauty vs sex and how we talk to and about other women. Using the words hate, idiot and stupid to refer to other people who might think and feel differently about a situation. Ever read something where someone you knew well used one of those words about something you were passionate about? This does not mean change the thinking, but maybe changing the presentation??
Sometimes taking a few extra minutes to ask more questions or look at things differently can greatly impact the outcome!!
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.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Recipe: Muesli Scone Recipe

September 12, 2015

By Salvere Health and Fitness

This week, the muesli scones use nuts, seeds and dried fruit to add flavor and nutrition. The base incorporates almond flour instead of wheat flour for a higher protein content. Almond flour has grown in popularity with the recent discussions on gluten. Lets first discuss gluten.

Gluten is actually composed of two different proteins and found in wheat, rye and barley. It nourishes the plant during germination as well as contributes to the chewiness of bread through the kneading process. There’s much more scientific stuff to it but we won’t get into it here. Pay attention to different ways your body may respond (skin, digestion, energy, etc.) and if you have Celiac Disease, it’s advised that you avoid wheat and other like foods.

Before we get to the recipe, lets chat a little bit about almond flour and almond meal. The meal is often more course and will still contain the skin (hence the little brown flecks) whereas the flour is ground a little more fine and the skin gets removed through blanching.  Okay, the SCONES!

Muesli Scone Recipe

nuts and seeds

Makes about 8 servings

• 2 cups blanched almond flour
• ½ teaspoon celtic sea salt
• ½ teaspoon baking soda
• ¼ cup dried cranberries
• ¼ cup dried apricots, apples or other dried fruit, cut into ¼-inch pieces
• ¼ cup sunflower seeds
• ¼ cup pine nuts
• ¼ cup pistachios, coarsely chopped
• 1 large egg (size does matter as dough will not hold together with a small or medium egg)
• 2 tablespoons agave, maple syrup or honey

1. In a large bowl, combine almond flour, salt and soda
2. Stir in dried fruit, seeds and nuts
3. In a small bowl combine egg and agave
4. Stir wet ingredients into dry
5. Use your hands to form dough
6. Shape dough into a 6 ½ x 6 ½ square that is about ¾” thick
7. Cut dough into 16 squares
8. Bake at 350° on a parchment paper lined baking sheet for 10-12 minutes
9. Serve

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 Blog: Exercise Makes You Gain…

September 9, 2015

by Salvere Health and Fitness

Exercise, why do we do it?? We’ve talked about it quite a bit on this blog, not surprisingly! As we continue to work through the purpose for exercise in our American society, we seem to circle around to losing weight. And the success or failure that surrounds this goal and the impact on long term consistency. How does it feel after you put so much time, energy and effort into your fitness then the scale stays stuck on the same number? I know, I know, we’ve talked about this before — And, staying true to the purpose of this blog, lets look at this whole thing from a different angle.

What if, we start talking about fitness, exercise and movement in a way that we focus on what we GAIN? I sat down and came up with a list that I present to you below.  Do you have anything to add???

Healthier Blood cholesterol
Improved Blood pressure
Improved Blood sugar
Higher quality of Sleep
Fewer Days missed work due to illness
Less Days/hours missed due to back or other pain
Consistently better mood
Better focus
Improved relationships
Pain free joints
More productive
Easier to do daily life functions
Slower resting heart rate
Improved Posture
Shorter recovery heart rate
Better endurance
Less stress
Higher self confidence
More relaxed
Less anxiety
More creative
Improved mobility
Stronger bones
Improved complexion

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.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Recipe: Roasted Pear and Arugula Salad

September 4, 2015

by Salvere Health and Fitness

Salads — So many ways to make them taste absolutely delicious. This recipe combines different types of greens and fruits to make a wonderful fall salad. First, lets tackle arugula. Yes, some people will say they don’t like it — It comes with a little bit of a peppery taste so can be hard to eat in a salad without combining it with other, more mild tasting, green stuff. The pear and arugula in this particular salad help to balance the flavors of the peppery arugula and sweet pear.  Try it!!!

Arugula belongs to the same family of veggies as kale, Brussels sprouts and broccoli and comes with many of the same health benefits. Pears and pomegranate seeds bring a balance of nutrients, fiber and flavor. In this recipe, we also provide a recipe for a homemade salad dressing. As we discussed in a previous recipe post, this is where the quality of your oil and vinegar do make a difference.  Yes, they may be a little more expensive but tastier and less expensive then pre made dressings.

Roasted Pear and Arugula Salad

roasted pears6 ripe pears
Honey or Agave nectar
Pomegranate Seeds
Candied Pecans
Gorgonzola Cheese
3 cups arugula
3 cups mixed greens, romaine or spinach

Preheat oven to 350.  Peal and slice pear in half and remove seeds.  Drizzle with olive oil, honey or agave and sprinkle with sea salt.  Roast until brown and tender about 30 minutes.  Remove from pan and let cool.

for the dressing combine:

1/2 cup pomegranate vinegar
1 shallot, diced
1 garlic clove, minced
1 tsp honey
1 tsp dijon mustard
1/8 ground chipolte chile or ground cayenne

Whisk in: 1/4 cup olive or walnut oil (I prefer walnut here!)
salt and pepper to taste

Place combination of arugula and mixed greens on plate.  Put half pear in center of plate, sprinkle with gorgonzola cheese, pomegranates and pecans.  Drizzle with dressing and serve!

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 Blog: Getting to the Core of the “Core”

September 2, 2015

by Salvere Health and Fitness

Frequently a client will come to us and say “I want to work on my core.” What exactly does this mean and what areas count as “core?” When you hear the term core, what does that mean to you? Is the core the same for a soccer player as it is for a basketball player or an older person struggling with balance?apple core

You see this buzz word in a title for an exercise classes, you might read about it in a magazine or even hear that recommendation from a medical professional. Most people equate the word “core” to mean the abdominal area and immediately think crunches. The truth of the matter is core means different things to all of us.

If you play soccer, the core could include the hips and legs. If you play tennis, the core could include the shoulders and arms. If you are around small children that need to be picked up and carried, the core could include the hips, back and midsection.

Core exercises generally work the muscles that stabilize the spine, pelvic area and shoulder girdle. These muscles need to be able to do their job in isolation and also work in conjunction with each other to transfer movement to the extremities. For example, the plank allows the torso to work in isolation and you can feel your abdominals contract. Now, can you use those muscles in a similar way when you squat down to pick up a heavy box off the floor?

The upper and lower body work in conjunction throughout all movement. Recall that old statement, “You’re only as strong as your weakest link?” Think of the muscles running from the shoulder through the hip as a chain where each link connects to the other. If one link is missing or “not working”, it impacts how the rest of the chain moves. In order to get things moving smoothly again, the weak link must be corrected.

When looking to train your “core”, find someone to assess your specific movements and mechanics. Start with a program that focuses on your weak link(s) and getting stronger. Also, create a program that provides exercises specific to your activity, whether it is for sport or everyday life.

Incorporate multi direction movements in your program and progress the exercises as your program moves forward and you build strength. Train your muscle to help you maintain proper posture and contribute to your gait (walking) patterns. Remember, core training includes many movements — Incorporate movements for isolation and exercises with multiple pieces. Think outside the box and beyond just what hurts and focus on getting your whole body stronger.

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.