Archive for November, 2015

Salvere Recipe: Split Pea and Chorizo Soup

November 21, 2015

by Salvere Health and Fitness

Soup and colder weather here we come! I made this split pea soup over the weekend and it turned out quite delicious. It also caused me to look more into the “split pea” with a little curiosity as I was not sure I was sure what a split pea really was made from. Well, yep, it’s that simple, a pea split in half once it’s dried. Apparently the dried pea contains a natural place to split it in half making cook faster and apparently (well according to my taste buds!) taste better then regular peas! Also, one cup (a serving) contains 16 g of fiber AND 16 g of protein. That’s some nutrition bundled into a little ingredient.

A few other notes about this recipe — Celery root looks quite different but makes a great substitution for celery. It tastes a little like celery with a slight peppery addition. Also, I made this in a dutch oven but a crock pot or other pot works just as well but cooking times will change slightly. If you use a crock pot, cooking the sausage before hand is not necessary but does make it taste better. Oh, and it freezes quite well too. Here we go, the recipe!

Split Pea and Chorizo Soup

1 lb chorizo sausage (you could use andouille sausage as well)

1 tbsp olive or other oil

1 onion, diced

2 cloves garlic, minced

3 carrots, diced

1/2 celery root, diced (or use 3 stalks of regular celery)

3 tsp fresh thyme

1 1/2 lb dried split peas (you do not need to soak them)

9-10 cups of chicken broth

3 tsp black pepper

1-2 tsp crushed red pepper (optional if you like it a little spicy)

sea salt to taste

2 cups of spinach or kale or other green (optional)

Turn stove on medium and place oil in the dutch oven with diced sausage. Cook sausage until slightly browned. Add diced onion and garlic. Let cook 2-3 minutes and add the carrots and your celery choice. Cook for 3-5 more minutes until vegetables soften. Add the fresh thyme and stir. Pour split peas and broth into your pot. Add peppers and taste broth. Peas cook for about 40-50 minutes. If using spinach, add in the last 5-10 minutes.  If using kale or other more sturdy green, add closer to the beginning. Viola, you’re done!


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: Can’t Won’t and Dont

November 18, 2015

by Salvere Health and Fitness

These three little words – Little but powerful in their own way. Sometimes, we get so focused on what we can’t, won’t or don’t do we lose sight of what we can, will and do! Since our blog focuses on fitness and nutrition, lets see how they might be used with regard to exercise and eating.

clear your mind of cantDon’t: “I don’t like to exercise.” “I don’t run.” “I don’t like vegetables.”
Won’t: “I won’t go to a gym.” “I won’t eat breakfast before work.”
Can’t: “I can’t do squats.” “I can’t give up dairy.” “I can’t cook.”

So, now look at how they might be impact taking action. Using these words, it gives great focus on how or what someone is NOT doing. What if we rephrased these —

For instance:

I don’t like vegetables. Think about this — this statement would mean this person does not like ALL vegetables. Now, I imagine we could find one or two vegetables that they eat. Then the statement becomes “I like broccoli and carrots and can include them a few more times a week.”

I won’t go to the gym. Look at the many options for exercise, outside the traditional gym setting. Hiking, walking, dancing, playing games and spending time with friends. We’ve gotten into the mindset that the gym is one of few options! Again, start to think about things you do enjoy and will do on a more regular basis. The most important thing, keep on moving!

I can’t do squats. So, before making this claim, how then would this person get up out of a chair or go to the bathroom??? Then the question becomes why are we making this statement. Does it hurt? Have we worked on using proper form? Was there an injury? Now we work within all the necessary parameters and strengthen/lengthen muscles properly and do other exercises to learn how to squat. The statement then comes “I can strengthen my leg muscles in order to make getting up and down throughout the day more comfortable.”

Using these as a few examples (and yes, there certainly are times where you must use these words!), think about how you say and think about certain topics. Can you say them differently to feel more positive and action oriented??

by Lisa Martin, personal trainer and owner of 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 Blog: Make It Happen!

November 10, 2015

by Salvere Health and Fitness

Do you spend time wishing you could do or try something? Do you look at other people’s lives and wish you had their experiences?

You can make it happen.

Sometimes we spend too much time wishing and not enough time looking at our wishes and making them happen. A negative side effect of this is getting bogged down in wishing and forgetting to look around at the good things we already have.

Get it out of your head and write it down. This not only unclutters your mind but helps in gaining perspective (it this really for me) and taking action.

MAKE A LIST. Yes that good old fashioned bucket list.

1. Write down what you want to experience, do and accomplish.
2. Act on one of the easier short term items (take guitar lessons)
3. Make a plan for one of your long term items (save for that trip across Europe)
4. Over time add to and revise your list. Some times what you thought you wanted to try is not really for you.
5. Save your list. It’s fun to look back and see what you thought would be interesting or fun.

Writing it down and making a plan starts you on the positive journey of living.

by Heidi Woods, counselor in Howard County. If you’d like to contact Heidi, 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: Stuffed Acorn Squash

November 7, 2015

by Salvere Health and Fitness

Lets revisit this winter squash in another form — Roasted and stuffed instead of roasted and pureed. While acorn squash may be a pain to peel and roast, its quite delicious and versatile when cut in half and roasted in the skin. Acorn squash is filled with vitamins, minerals and fiber. Enjoy!

Stuffed Acorn Squash

stuffed acorn squash

2 medium acorn squash
1 tbsp ghee or butter
1 medium onion, finely chopped
1 large jalapeño pepper, seeded and finely chopped
2 cloves garlic, minced
1/2 green bell pepper, chopped
1 celery rib, chopped
750g (1.65lb) grass-fed ground beef
1 tsp sea salt
1 tsp freshly cracked black pepper
1 tsp garam masala
1/2 tsp ground Ceylon cinnamon
1/2 tsp ground turmeric
1/4 cup tahini paste
1/4 cup water
3 cups baby spinach leaves

Preheat oven to 375. Cut squash in half, scoop out seeds and place on baking sheet face side up. Drizzle squash halves with olive oil, salt and pepper. Cook squash uncovered for 25-30 minutes or until easily pierced with a fork. Remove from oven and set aside.

Melt butter or ghee in a large skillet over medium heat. Add onion, garlic, jalapeno, bell pepper and celery and cook until soft (about 3 minutes). Add the ground beef and spices. Cook until brown. Add tahini, water and spinach. Cook until spinach is wilted and stirred.

Spoon beef mixture into each squash half. EAT!!!

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: WHO Said Meat Was BAD?

November 4, 2015

by Salvere Health and Fitness

So the big news last week came from the World Health Organization surrounding meat. Meat causes an increased risk of cancer, so the report says. The full report can be read here. Or you can read the NPR summary and takeaway discussion here.

Okay, so like much of the other food research that comes out, how to sift through this news to know what to eat? First, realize that this information is not new. Eating processed/cured meats such as bacon and hot dogs contain nitrates and nitrites. The USDA proposed a ban on sodium nitrite in the 1970s and the meat processing industry lobbied against such a ban. So again, this news does not really come as a shock.

Now, does this mean you can never eat a hot dog or piece of bacon again? No!!! Consume them sparingly. Nitrates and nitrites do occur naturally in some foods and do come in some chemical fertilizers. Make the decision for yourself on how to make your own healthy eating choices. Read things beyond the headline and know multiple factors come into play with just about anything.

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.