Archive for the ‘Uncategorized’ Category

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 or call her at (410) 707-0055.

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 Recipe: Millet Black Bean Salad

October 10, 2015
by Salvere Health and Fitness

Most of us know millet with regard to bird food — While millet is relatively uncommon in the United States, other cultures such as India and Africa use it as a diet staple. Millet falls into the grain category of foods along with rice, quinoa and couscous. It looks tiny and round in shape and cooks much like rice. Try it as a porridge type dish or as a substitute for rice. Millet is naturally gluten free and this recipe makes for a great vegetarian meal. Look for it in your local health food store.

Millet Black Bean Salad


The salad:

  • 1 cup millet
  • 2 cups chicken or vegetable broth
  • 1 tbsp butter or olive oil
  • 2 cups black beans (canned or otherwise already cooked)
  • 2 tomatoes, chopped
  • 1 red pepper, diced
  • 1 cucumber, peeled and diced
  • 1 medium red onion, diced

In medium sauce pan heat butter or oil over medium. Add millet and toast until slightly brown. Add broth and bring to a boil.  Cook, covered for 25-30 minutes until water is absorbed and millet looks fluffy. Let cool.  Add to large bowl with all the remaining ingredients.

 The dressing:

  • 1/3 cup light olive oil
  • 3 tbsp lemon juice
  • 2 tbsp balsamic vinegar
  • 2 tsp minced garlic
  • 1 tsp salt
  • 1 tsp cumin
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 2 tbsp cilantro

Mix all the above ingredients well and pour over salad. Chill for several hours or over night.

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 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 or call her at (410) 707-0055.

Lunch — Beyond the Sandwich

April 2, 2015

Ever wonder how certain foods came to be for specific meals — eggs for breakfast, sandwiches for lunch, etc? Clients often ask about different lunch options then a sandwich (or as our official survey, it’s pronounced “sanwich”) or salad with grilled chicken. Free yourself as you can pretty much eat anything you eat at any other time of day for lunch!

Stepping aside from what to eat in the ever important, most distracted and often busiest time of day, be sure you do not skip this meal! So many times the day gets behind us and we “forget” to eat lunch. This fuels both your body and your mind through the afternoon. If you plan to exercise after work, you want to eat lunch for an effective workout session.

Looking beyond the sandwich, a few ideas include last nights leftovers, a sweet potato and pork chop, oatmeal or a something you created over the weekend such as the following recipe–

Chicken, Millet and Mushroom One-Skillet Meal

Olive oil
8 skinless/boneless chicken thighs (use whatever cut of chicken you prefer)
1 large onion, chopped
½ lb mushrooms, sliced
1 cup UNCOOKED millet
3 cloves garlic, finely chopped
½ cup white wine
2 cups chicken broth
½ tsp dried thyme or 2 tsp fresh
½ tsp dried rosemary or 2 tsp fresh, chopped
3 cups swiss chard, spinach OR kale

Place 1 tbsp olive oil in large skillet and heat on medium high. Sprinkle chicken with salt and pepper, generously. Place in hot skillet and let brown on one side (about 5 min), flip and brown on other. Remove chicken from pan to a plate.

Add another tbsp of olive oil to the pan and the millet, onions and mushrooms. Let cook about 5 minutes. Add garlic and herbs and cook for another minute or so. Next add wine, broth, salt and pepper and bring to a boil. Reduce heat to medium low, add chicken, cover and cook for about 25 minutes. Stir in greens of your choice and cover. Cook until greens are done.

Redefining Hero

January 23, 2015

hero quoteHERO:
“A mythological creature or legendary figure with great strength or ability, a warrior. Also, a man admired for his achievements and qualities, one who shows great courage.”

Who comes to mind for you when it comes to a hero? It seems we often find athletes, movie stars and political figures idolize. Has this always been the case or something new to our society of social media? Are they truly heros? Why do we look there for our heros?

When looking to these individuals as heros or role models, we need to remind ourselves that they are people too; people that make mistakes. Often these people are born with traits and a genetic ability for what they do, but success still always comes with hard work. Sometimes they simply happened to be in the right place at the right time. Like many of us, the traits that build success often are the very traits that create trouble too.

Can we redefine who our children view as heros? Absolutely we can… As adults and individuals our youth look up to and admire, we need to do a better job showing that these people exist. People that live ordinary lives, out of the limelight yet still hero worthy. We need to talk to our children about how to enjoy the abilities of athletes and movie stars with regard to what they do in their profession and what draws the child to that particular figure or person. Is it their “on screen” achievements or something else they accomplished?

As adults, do we pick out non celebrity individuals to admire and talk about? Can we discuss more what traits we admire in a person and how you use these to influence your own life. Why do we even have heros to begin with? What do you do if your hero lets you down?

Happy Thanksgiving — Tips for the day!

November 27, 2014

Happy Turkey Day!

thanksgiving table foodWe fill our Thanksgiving Holiday each year with friends, family, food and FUN!  How many of you thought — “I’m going to “be good” this year and not eat too much”.  Why are we constantly disciplining ourselves with regard to food and exercise?  Enjoy the day!


Milkshakes for Kids — The New Healthy Food?

August 28, 2014

Milkshakes — Health or Unhealthy food choice??

At least twice in the last two months a client mentioned that their doctor recommended milkshakes because their child did not weight enough according to the charts.  This comes with the concern over “fitting everyone into the “right” weight” charts.

Are we advising based on weight or health??  What do we teach our kids with this message?  What about when you have two children — one at the “right” (or even over) weight and the other “under” weight — do we let one kid have it then not the other??   Are doctors the people that should be making these recommendations??

Exercise: For Intensity or Experience?

July 24, 2014

Exercise — What does it mean to you??  Do you feel like its relaxing and fun??  Do you look forward or dread?

I hear people often say they HATE to exercise or find excuses to not do it regularly — What exactly do we hate??

key highway Domino plant sunsetAs our society has become more and more scientific, we publish these findings on what is the “right way” to exercise, the “right time” to workout and the “right intensity level” to exercise.  What happened to simply moving —

The other night I was reminded of this while out walking with a friend — We noticed things we would not have if we were concerned with our intensity level, we chatted about things we would not have if we were grunting through lifting weights and we appreciated time spent together.  Done simply and easily!

I challenge you to bring fun back to exercise — Try it!  and enjoy the sunset picture from this very walk!

Open House: A Different Approach to Health and Wellness at Salvere Health and Fitness

April 2, 2014

Salvere Health and Fitness announces a night of free health classes, seated massages and refreshments as an introduction to their new trainers, new groups and new space.  In celebration of their new, expanded space, Salvere Health and Fitness will host an open house on Tuesday, April 8th from 5:30 pm – 8:30 pm at their Columbia studio. Come enjoy a night complete with exercise in a small group environment with one of their personal trainers, a seated chair massage, homemade food and an opportunity for Q and A with their counselor, nutritionists and fitness professionals. They will be giving away prizes for free training, massages, small group sessions, workshops, cooking lessons and gift cards.

Salvere Health and Fitness is not a typical gym or wellness facility. They focus on each person individually and create a plan to develop lifelong health based on the unique needs of their clients. The trainers modify the exercises based on individual needs and the team works with each client to determine the appropriate program. “I opened the studio six years ago after spending many years watching clients struggle with the similar things surrounding weight loss and the myriad of messages regarding diet and exercise. My vision was to create a place, a community, where anyone feels comfortable, regardless of weight or abilities, to explore the path of developing health and wellness for a lifetime in a supportive environment,” states Lisa Martin, owner of Salvere Health and Fitness.

Their unique approach to living well starts with a private appointment with one of their team members to determine the clients’ goals, abilities and experiences. From there, the client and wellness professional develop a plan of attack. They maintain a feeling of individual attention by keeping all workout groups small and continuing to offer options for private training. Salvere Health and Fitness offers a variety of exercise tools such as the TRX, medicine balls, kettlebells, resistance tubing and dumbbells to give clients plenty of workout options. The nutrition programs, supportive counseling and massage work in very much the same way, personal and individualized.

At the open house, guests and visitors are encouraged to participate in all or part of a workout, ask questions and feel the environment to learn how Salvere Health and Fitness really works. “We view health and fitness as a journey. Each person takes many paths and has various needs throughout their lifetime. We encourage them to set goals and take steps based on where they are at that point in time. Because we built a well-rounded team of professionals, our programs provide the opportunity to truly work on the mind, food and body,” says Martin.

Come meet the fitness guru’s, mind freeing therapists, food prepping nutritionists and muscle loving masseuse at the Salvere Health and Fitness’ open house. Experience free small group exercise classes, a seated chair massage, food samples and workshops at this unique wellness facility during their April 8th open house. Salvere Health and Fitness will teach you to eat well, move safely and live healthy.