Archive for October, 2017

Salvere Blog: Kale, Really?

October 28, 2017

by Salvere Health And Fitness

Okay, kale, the super food. Do you really pack that much nutrition into a serving? Or is this another one of those nutrition fads?

First thing, if you feel like the thought of eating kale makes you gag, you can stop reading here – It’s apparently not super for you. But, seriously, kale comes in high on the nutrient content scale. However, if you don’t like it and tried it in several different forms (egg casserole, soup, smoothies, sautéed, salad, etc.), it’s okay.

In case you wondered, this breakdown details Kale’s potential:

Kale-recipe-facts

The same goes for any other food claiming to be miraculous. Remember Acai berries, Goji berries and chia seeds – we frequently make this statement about certain foods.

If you don’t like them and they completely turn you off, look at what they contain and find other alternatives. Sure they might not contain the same nutrients but can be close. And, if you don’t eat a food at all, it really doesn’t matter the nutritional value – because you get zero nutrients of what you don’t eat!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055

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

In health,
Your “Live Healthy” Team
Salvere Health and Fitness

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Salvere Blog: Thinking About a 5K Event

October 25, 2017

by Salvere Health And Fitness

Never run an event but kinda sorta think you might want to? Ever make the claim “I’m not a runner” or “I’m not good at it.”

runners beginner

Well, anyone can do these events. A few tips if it’s your first time —

First, pick one that feels community oriented and focuses on the event where there might be walkers too.

Second, the biggest part of these events starts with the training — the journey. Start a program, 3x per week works great. Stay consistent. Find fun new places to explore, using your feet! Go to DC, Baltimore or Annapolis. Find a new park or trail. Take a friend.

Third, don’t worry about your time. Focus on making it through the event and feeling good.

This is a process, build your base and take it one step at a time. Often with running, things move too fast. We don’t encourage and take time to build a base, practice form and get into the routine. Stay the journey, make it fun and pick your head up to look around.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055

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

In health,
Your “Live Healthy” Team
Salvere Health and Fitness

Salvere Blog: One Potato, Two Potato

October 21, 2017

by Salvere Health And Fitness

White potato, sweet potato….

Listening to the radio the other day, a conversation started about the potato and the discussion extended into the health status of the regular potato. Being a curious person, I decided to dig a little deeper into the comparison between various potatoes and the nutrition specifics.

Before going any further, note your initial reaction to what you think about eating potatoes, the white kind.

Okay, now here’s an interesting pie chart for potato consumption in the US, taken from the National Potato Council (who knew this even existed?!)

And, look at the nutritional info for the basic potato, both white and sweet. What do you think now?
So, in the top chart, we see that only 25% of all potato consumption comes in the form of a potato – Then look at the fries and chips? And think about what do you usually put on top of your regular, white potato vs your sweet potato?

In the bottom table, both the sweet potato and the white potato come with their own important values and nutrients. The white potato actually contains more B vitamins and some of your electrolytes – Never thought of a potato as beneficial to rehydrating did ya??

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness.

To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055

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

In health,
Your “Live Healthy” Team

Salvere Blog: Sports, Music and Your Workout

October 18, 2017

by Salvere Health And Fitness

Now, you might be thinking how do the first two things really matter when it comes to exercise?

Ask yourself, if you want to learn a sport, how does it work? Think through the process. Do you walk up and just magically start hitting home runs or become an efficient free throw shooter? Where do you start?

So, you want to play an instrument. Again, where do you start? Do you pick up the violin and play a symphony? Or the guitar or piano or trumpet?

Among other things, we know to be good it requires lots of work, repetitive work. The biggest difference, the first two we encourage and teach about practice and taking things one step at a time. Not advancing to something new until we learn the basics.

With exercise, we often forget to teach and spend time on the process, the learning and mastering the basics. We focus so much on weight loss and rush going through the motions of “high intensity” or “hard” exercises without thought on taking it one step at a time. For example, doing jump squats before mastering a quality squat (without your knees, back and/or hips hurting) or doing mountain climbers when someone can’t hold a quality plank.

We miss the opportunity to experience the journey — Ever find you get bored after a certain period of time with your workouts??

Pay attention to your next workout — do the exercises match your experience and learning so far or did you start a few steps away from the basics? We talk about Yoga as a practice, why don’t we do the same with fitness?

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055

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

In health,
Your “Live Healthy” Team

Salvere Blog: The Diet that “Worked”

October 4, 2017

by Salvere Health And Fitness

Who’s heard or said — “That diet worked.”
What exactly does this mean?
Worked???  hmmmmmmm
Worked for What?
for Why?
How?
We say it worked — but what did it really do?

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055

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