Archive for December, 2015

Salvere Blog: Starting Again

December 30, 2015

by Salvere Health and Fitness

Okay, with prime diet and exercise month right around the corner (yes, January) we wanted to touch on the “I’m starting again” struggle. We say this quite a bit with regard to healthy eating and exercise, especially with dieting.

So often, something sounds perfect on the surface but then does not carry the same impact long term and may even bring the opposite effect. Next year, when thinking and setting your goals and/or intentions for 2016, reflect on your previous experiences. Think about how each of them felt —

one step penguin

Before setting about on taking action, step by and reflect on why you want to change your health — Write it down! Make small changes a little bit at a time to things that you can do, one step at a time. Slowly build on each one, one step at a time. Make allowance for life to happen, it always will!  These changes will stick around so you don’t have to “Start Again”.

by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com 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.
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Salvere Recipe: Homemade Chicken Broth

December 24, 2015
by Salvere Health and Fitness
In typing up some to the recipes recently, it became apparent how often something called for chicken broth so I thought I’d write a recipe to show you how to make your own. First, lets look at Stock vs Broth — the differences are small but here it goes. Stock typically uses the bones and some of the skin, etc so it makes a thicker consistency due to the gelatin from released from the bones. Broth contains the meat so tends to be a richer taste but more liquidy. You can really interchange the two and will mostly find broth in the store.

Homemade Chicken Broth

chicken broth
1 whole chicken or equivalent
1 onion, quartered
3 carrots, halved
3 celery stalks, halved
4 garlic cloves, whole

1 jalapeño, cut in half (optional)
3 sprigs rosemary
1 small bunch of thyme
1 large handful of cilantro or 10 leaves of sage
handful of peppercorns (or 3 tsp of black pepper)
1 – 2 tbsp of salt (add more to taste after the chicken is cooked)

Place your chicken in a large pot. Cover chicken with water to 2 inches above the chicken. Turn stove on high and bring to a boil. Reduce heat to a simmer let cook until the chicken is done.  Remove chicken from pot and let cool. Use a slotted spoon or mesh strainer to remove carrots, onions, etc from broth. You can use the broth for cooking rice, making soup or whatever you want!  It freezes quite well also. If you want to use the chicken, you have a great start to chicken noodle, chicken rice, chicken barley, chicken chili, etc.  The possibilities are endless!

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.

Sending Warm Wishes and Cheer

December 21, 2015

by Salvere Health and Fitness

happy holidays

Wishing You and Your Family a Health and Happy Holiday Season

Thanks to each of you for helping us to make 2015 so great. We hope you enjoyed the blogs this year and tested some of our recipes. The holidays and new year bring with them a great time to reflect on the past year and the year ahead. We are grateful for the opportunity to be a part of building your healthy lifestyle in months and years to come.

Enjoy the season with lots of laughs, family and friends.

Salvere Blog: Purposeful Exercise

December 16, 2015

by Salvere Health and Fitness

Exercise, Fitness, Movement, Physical Activity, Working Out

We use various words to describe exercise and I even debated on what to title this blog as they all “feel” a little different when we say them. We live in a time where the options for getting our bodies moving allow opportunities for exploration into what might be more enjoyable, effective and convenient for each of us. This also can make things a little overwhelming — am I doing enough? is this right for me? what if I injure myself? what if I look silly? what if I can’t do it? is this the right intensity?

Sometimes, as adults, we get so caught up in the mechanics and science and research of things like exercise that we forget the purpose… Movement is part of living. Movement will mean different things at different times in life. Movement might be structured running or walking or weight training or might be hiking with your kids or jumping on the trampoline.

movement fun

When looking at all the possible exercise options — Running, Yoga, Pilates, Zumba, Boot Camp, CrossFit, BodyPump, Spinning, Kick Boxing, Biking, Swimming, Circuit Training, Hiking, Weight Lifting, Sports, Kite Flying, etc. — think about where you are in life and create a purpose to your movement. And remember, be open to changing your movement plan as your body, life, likes and resources change! And have fun doing it — and be okay with where you are at that point in time.

by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com 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: White Chicken Chili

December 11, 2015

Well, December typically makes for great chili weather — This 50-60 degree temps don’t feel too chili-ish however. This recipe adds a little different twist to the typical white chicken chili. One thing I always struggle with when shopping is deciphering which pepper will remove taste buds with it’s high volume of spice and which add a good milder taste. Remember often the spice comes from the seeds so you can adjust by removing some or all of the seeds and after cutting a hot pepper, don’t wipe your eyes!  Ouch — Feel free to adjust the pepper based on your taste preferences!Here’s a little breakdown:

Poblano — slightly larger size and medium spice (in dried form this is your ancho chili)
Anaheim — larger size and mild, not really spicy at all
Cayenne — smaller, long and skinny, red, high on the spicy scale
Banana — medium size and long, come in both sweet and medium spicy versions
Jalapeno — small in size, medium high on the spicy scale (mild if you remove the seeds
Serrano — small in size, medium spicy
Habanero — small in size and most often orange in color, very spicy!
Hot Cherry — small to medium in size, medium high in spice

White Chicken Chili

 chicken chili
1 whole chicken or equivalent, cooked and shredded (see note below)
1 onion, diced
2 tbsp ghee, olive oil, bacon fat
3 carrots, halved and sliced
3 celery,
3 garlic cloves, minced
1 red pepper
1 ancho chili pepper
1 jalapeño
2 cans white beans
4 c chicken broth
1 can coconut milk
2 tsp cumin
2 tsp cayenne pepper
2 tsp chipolte chili powder
2 tbsp fresh cilantro

In large pot, melt whatever fat you chose and saute onions and garlic over medium heat until translucent– about 5 minutes. Add other veggies and cook about 3 minutes. Pour broth and coconut milk into pot and add beans, spices and chicken (not cilantro yet!).  Turn stove on high and bring to a boil. Reduce heat and let cook about 20ish minutes.  Add cilantro and serve.  If you want thicker soup, puree about half a can of the beans before you pot them in the pot.

Chicken Note: If using chicken pieces, you can dice them and brown in the pot you plan to cook your soup… Using a whole chicken, I put mine in a pot full of salted water with celery, onions, carrots, garlic cloves, thyme, rosemary and cilantro. Then when the chicken is cooked, remove it and take it off the bone that way.  You also now have homemade broth.

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: Community

December 9, 2015

by Salvere Health and Fitness

Community — “the feeling of fellowship with others as a result of sharing a common attitude, interests and goals”

community wordle

The last few weeks I’ve been reflecting on the things going on in our society that don’t feel quite right. In my processing, I began to really step back and look at what really goes on – outside of the news and media, right in our own back yards. I thought about what really impacted my life over the last several years and realized there’s great power when a group of people come together.

From the girls, coaches, staff and board of directors at Girls on the Run to the wingmen, athletes and families in Athletes Serving Athletes, the students, mentors and steering committee members at LeadershipU and, most recently, the volunteers and kids at Thread – While each organization serves its own mission and purpose, the common thing is the community, passion, commitment and support surrounding each. Add to this amazing family and group of friends.

We truly have the ability to do great things, genuinely care about people, impact and influence change and provide support to those who don’t have it somewhere else. Looking around at the hundreds of people involved in these four small local organizations, we can create communities that give back without expecting in return and want to encourage others to do the best they can with whats important to them (not us!) while helping them when they need to be lifted back up. Each of us can do something to help make our community, whether large or small, a better place to live. Look for opportunities to do something intentionally nice for someone – every day.

by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com 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: Easy Pan “Fried” Chicken Thighs

December 5, 2015
Growing up with roots in a southern family, fried chicken found it’s way to our table several times a month. I remember always preferring the white meat (although there is not much that does not taste good fried)! Over the last several years, I found myself turning to chicken thighs — Chicken breast started to seem much to dry and lacked flavor.

While cooking chicken thighs can be done in many ways, my favorite lately seems to be pan frying them. Now, frying does not mean immersing them fully in oil but putting some oil in the pan and turning it on a medium heat. Use your favorite spices in the recipe below.

Pan Fried Chicken Thighs
paprika chicken thighs

1 lb boneless chicken thighs
2 tbsp Ghee or olive oil or bacon grease
Smoked Paprika
Sea Salt
Black Pepper

Turn stove on medium and place fat in a skillet. While pan heats up, generously shake paprika over one side of the chicken thighs. Do the same with the salt and black pepper. Place thighs in pan with the spiced side of the thighs down on the pan. Sprinkle other side with same spices when in the pan. If using skin on thighs, cook until skin browns but not burnt, then turn. Check after 10 minutes then turn. Chicken should be brown on both sides. Time will vary based on size of chicken but cook until juices run clear.

Thats it!

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.

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Salvere Blog: Thanks-Giving and the Holidays

December 1, 2015

by Salvere Health and Fitness

Last week, Thanksgiving started a typical month of tons of hustle and bustle – and family and friends and food and drinks and partying. FUN TIMES!! As you look to the month, all this can be stressful if you let it — It can also be a great opportunity to remember the things to be grateful for and take the chance for giving.

With all the parties, we indulge in foods we normally do not eat throughout the rest of the year and sometimes end up with a full calendar that impacts the exercise piece. Often we beat ourselves up over our decisions. Two things to think about:

  1. Go easy on yourself, enjoy this time of year and spend some time relaxing.
  2. Make a plan to incorporate healthy eating on those non holiday party days and include movement (like hiking, walking, dancing, etc.) as part of your spending time together.
by Lisa Martin, personal trainer and owner of Salvere Health and Fitness. If you’d like to contact Lisa, email her at lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

 

 

 

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