Posts Tagged ‘dieting’

Salvere Blog: Nourishment vs Dieting

October 28, 2019
by Salvere Health and Fitness
food-brings-people-together-on-many-different-levels-its-nourishment-of-the-so-403x403-nk8j10In our society we spend quite a bit of time focusing on dieting (ie. Eating less, eliminating food groups, skipping meals) to lose weight, fit a certain size and/or an arbitrary number on the scale.
How many of you think of food in terms of nourishment and what different foods provide for our bodies?
What if weight loss also comes with being malnourished? Many weight loss programs/suggestions come with the elimination of carbohydrates for example. This means decreasing the best fuel for your brain, decreasing your potential fiber intake and minimizing your options for vitamins and minerals.
What about eating that favorite food from childhood? In the same form, not “comfort food made healthier”. How does that impact your emotional experience? Sometimes nourishment means feeding your soul.
Food provides so many nutrients for our bodies to work, all day every day, to do amazing things. Outside appearance can provide a false story of what goes on inside. I know people who get labeled “healthy” because of their weight yet they lack proper nourishment. What if we spent more time talking about this and feeding our bodies appropriately?
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Can We Change the Conversation?

December 3, 2018
inner-beauty-jgwWe started talking about how and what we say throughout our blogs, in various ways. Before we go any further, I wanted to go more into “why” its important to change how we discuss dieting and exercise.
How many of you think about exercise in terms of weight loss and/or external appearance, dieting to be healthy, workouts should be hard, good and bad foods and/or that there’s a “right” way to exercise?
How would it feel if we talked about moving our bodies in terms of feeling better, more energetic and less stiff? Or in terms of our abilities? Or how it creates an environment to build a community, feel connected and get to know your friends and neighbors better?
How would your kids feel if we took time to be outdoors, enjoying each other company, hiking, biking or wandering? How would it feel if you enjoyed that glass of wine or cake without feeling bad about it later? Of if we took time to talk about and appreciate our inside gifts, what make us unique? What if we talked more about appreciating what taking care of our bodies enables us to do?
How can you begin to expand and change your mindset with the ideas and concepts surrounding exercise and food? What can you do to change how you talk to yourself, friends and children? Take time to “see” and say to people you know and even strangers!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: What We Really Lost From Dieting

November 12, 2018
by Salvere Health and Fitness
Through our dieting culture, we lost quite a bit… and not quite a bit of weight but quite a bit about the realities of food and exercise. By hyper focusing on weight loss, we missed all these things (and more):
  • Eating fat and carbohydrates are good for you
  • Its okay to enjoy food
  • Complementing things about a person beyond appearance matters
  • Real food matters
  • There’s way more to movement then simply checking the box of exercise
  • Movement matters to all, regardless of size
  • Skinny does not equal healthy
  • External appearance means very little
  • Losing weight does not automatically mean something “good”
  • Self worth extends far beyond anything the scale can tell
  • Food fuels your body
  • Appropriate exercise matters way more then the intensity of an exercise
  • Exercise includes so many more things, far beyond going to the gym
  • Dance, play and enjoy life — It matters most
We want to work to change the conversations surrounding weight loss. How can you look beyond the media messages in your own life and with others?
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Why and Other Questions??

February 26, 2018

by Salvere Health and Fitness

How often do you ask why? Of yourself and others? A real genuine, “I want to know more”, curious kind of why?

How do you feel when someone asks  you questions? What stops you from asking or feeling comfortable when someone does?

How can we create an environment to ask more, learn more and see different perspectives?

When it comes to fitness and nutrition, I see numerous situations where asking why would help gain a better perspective on what to do. For example, the statement “My doctor says I need to work more on my core.” Or I heard about this new diet, eggs are bad or well, the list could go on here. Got arthritis in one knee from running all those years? What about the left, it ran too!!

As a trainer, I immediately ask, “Why?” With regard to what? Most often, the answer is “I don’t know.” Certain professionals it’s hard to ask questions, kinda feels a little uncomfortable and maybe time feels a little short or rushed.

When it comes to your body and health, ask yourself, does this make sense? Then find another professional where you do feel comfortable and ask some questions, do some research. Ask someone to help you develop a comfortable approach.

We always look forward to your questions and conversations!!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Anti-Anti Obesity Campaign?

April 6, 2016

by Salvere Health and Fitness

1990-2010 obesity maps us
Do our Anti-Obesity Discussions Contribute to Obesity? So check out the above maps… Zoom in on the first one – All kinds of blue and farily equal throughout the country, aside from the three white areas with no reporting. Check out the last map – Lots of red and pink only one blue and a few purples. How many categories disappear off the map from 1991-2010?? Realize that these are obesity trends – not obesity and overweight.
Okay, okay so without presenting doom and gloom, lets use these maps to show the reality of what happened in our country over the last 20 years (a relatively short time!). This happened during a time when just about every place you went and much advertising focused on “healthy” eating, dieting, the importance of losing weight, being more active, etc. – How we need to FIGHT THIS WAR on obesity.
I point this out because we spend billions and billions money on research, diet “things”, media “promotion” and provide countless resources yet our obesity numbers continue to grow. What happened to make these numbers change in the opposite direction of what we wanted?Our efforts focused quite a bit on education but, seriously, how much more information can we hear on the importance of “losing weight”? And how many of us can continue to feel like we work so hard yet don’t see “results” on the scale?

How can we begin to create a fun, motivating, encouraging community of living healthy, emotionally and physically, and feel good about our efforts with regard to physical activity and nutritious eating? Anyone else ready to take a sledge hammer to that scale, forget the horrible discussions about weight loss and join us on the PRO Fun, Rewarding, Exciting, Eat Real Food Healthy Living campaign??

by Lisa Martin, personal trainer and owner 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 Scale — UGH!

January 26, 2016

by Salvere Health and Fitness

 scale hammer

This little measurement tool seems to haunt us no matter where we go – Dr’s office, tv commercials, radio ads, nutrition discussions, exercise success measurements. Very few people seem to be truly motivated by the scale. Actually, quite often, we see the opposite. Through years and years and countless clients with scale struggles, I sat down and really thought about how we use the scale and what, if anything, we cannot determine via another method other than the scale.

If a diabetic loses a certain percentage of weight, their blood sugar improves – is it the weight loss or the healthier living? Do blood tests show all the info we need?

Losing weight helps decrease the risk of developing certain illness such as high blood pressure and cholesterol – is it the weight loss or added exercise and more nutritious eating? Again, blood tests and blood pressure cuff tells the progress.

What about weight loss that happens through eating packaged, minimally nutritious foods? Great job on weight loss, goal achieved but what about improved health?

What about the person that does not need to lose weight and shows health problems but never exercises and eats poorly? This person needs to make changes but the scale does not show that.

So, here’s my analysis so far on why we use the scale but if we really NEED it or not.
  1. Health Issues – blood tests show this across the board and include everyone
  2. Weight Gain – how your clothes fit tells this story
  3. Exercise Enough – if you’re moving your body most days
  4. Eating Nutritious Foods – write it all down and you can see the full picture
Can you think of anything that we NEED the scale to determine if we’re doing what we need to for our health????

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: Whaaat, Breakfast Not Necessary??

August 12, 2015

If you avidly read the Washington Post, an article came out on the science of skipping breakfast. Click HERE to read full article. We will continue the Fitness MOJO blog next week as we wanted to take a little time to discuss this further.

So, for years, you’ve heard things such as:

-You have to eat breakfast to manage your weight.

-Breakfast is the most important meal of the day

-Eat breakfast like a king, lunch like a prince and dinner like a pauper.

no breakfastbreakfast spread




This article discusses several different pieces of research and how we utilize various findings. Some of the studies contain only men, some contain a variety of individuals, some are observation based, some showed consistency to weight loss or gain based on breakfast consumption. One thing not discussed is breakfast choices — Often breakfast comes in the form of donuts, pancakes, waffles, very large bagels, croissants, etc. Where do they look into the food choices of the breakfast eaters??

The article also discusses how and why things become part of federal recommendations. One part of that is because of federal breakfast and lunch programs. Does this mean we all must follow them??

Research can become confusing as you can find something to support pretty much all sides. When did we become a society that must have scientific research for EVERYTHING? What, when and how can we utilize the research for a bit of knowledge then pay attention to our own bodies?? Some people wake up ready to eat, other people wake up and the thought of food make them nauseous. Can’t we make decisions with research in mind but listening to what our bodies tell us??  We can apply this to breakfast, the “recommended” number of calories, the “best” foods to eat, and this list goes on and on!

We challenge you to think and start to pay attention to how you feel — see if you feel different with different morning choices. See if you feel different when you eat at various times. See if you feel different when you exercise in the morning vs afternoon or evening. Start to make decisions on what your body tells you, not researchers!

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Chickens and Eggs: Free Range vs. Cage Free vs….

March 19, 2015

Pasture Raised vs. Vegetarian Fed — hmmmmm

chicken and egg

The poor chicken egg — We can’t solve which came first, the chicken or the egg. We’ve debated whether they are extremely unhealthy or natures best health food. Now we have to decide, brown or white (or heaven forbid we start selling green ones), cage free or free range or vegetarian or …. Shew!

For this blog, lets break down what you most commonly see on the food label. First, (and probably easiest) is brown vs. white — there is no real difference, its basically genetics!

Now, cage free vs. free range (also seen as free roaming) vs. pasture raised. These buzz words make there way onto the food label all the time in todays grocery store packages. Cage free basically means they don’t live in a cage, it does not mean they live freely. They may be kept in jam packed barns, with cut beaks and don’t necessarily see sunlight or a pasture.

Free range (or free roaming) means they have to see a little daylight but not necessarily much and the amount of time is not regulated or consistent. They can be treated any way they want with regard to beak cutting and other conditions.

The pasture raised term is not yet approved by the USDA so you may not see it too often and there are no required standards to make the claim. Typically pasture raised chickens freely roam and spend most of their day outdoors with opportunities to engage in more natural behaviors. However, you may still see things such as beak cutting and starvation in these environments.

Finally, vegetarian fed. Great right? Well, often vegetarian fed means a diet of corn and soy. The problem here comes with the fact that chickens do not naturally consume a strict vegetarian diet, they eat bugs, worms and insects.

So, now that we’ve cleared up the egg issue for you — Okay okay, our suggestions start with first setting a priority for your own eating. Do you have the budget to afford the more expensive naturally, pasture raised eggs? If not, pick one of the other options as it’s at least a little better then the mass produced cage living chickens. If you are someone that has trouble with soy and/or corn, you may want to look for non vegetarian fed.

Diets DON’T Work

February 19, 2015

Who’s heard or even said this — “The diet worked, when I was on it.” — If I had $1 for every time someone said this, I’d have a small fortune! When you hear the word “diet”, do you automatically think – “This is something I’ll do for the rest of my life.”

Here’s why diets do not “work”:

Let’s start with why and what we want to gain by changing our eating habits. Lose weight, get in a certain outfit, health issues, etc. What goals do you set when you think about “dieting”? Now, think about your goal. How long do you wish to maintain this “achievement”? If you answered, for the rest of your life, enter reason #1 of why diets don’t work. They do not teach you how to eat, for your body, with your specific likes and dislikes, FOR THE REST OF YOUR LIFE. They come with a start and stop time.

Paleo, South Beach, Shakeology, Mediterranean, DASH, Weight Watchers, Gluten Free, Jenny Craig, Adkins, etc. Go Google “diets” and see what comes up. One of the first links take you to a US News and World Reports page listing the 35 best diets. Really, 35 “best” diets? Hmmm — No wonder we find healthy eating confusing and overwhelming.

Now on to the “why” of eating. How many of these diets touch on the WHY we eat certain food, at certain times. Diets do not touch on behavioral change and what we do to create a lifetime healthy eating plan that includes eating regularly and incorporating cookies, chicken wings and beer on random occasions. A dieting mentality comes with quite a bit of self punishment. “I was bad.” Think back to when you were a child, how did you feel after being punished??

If there was a magical formula, would there be 35 “best” diets (oh and you can find way more then 35 options)? We all have our own unique way of eating and dieting does not take this into consideration. If we truly wanted to eat like a Caveman, we would be eating wooly mammoth and saber tooth tigers, not cows and chickens — oh, and we would be hunting them down and killing them ourselves. Many of these diets have useful information and you can take snippets from each to apply to what makes you feel your best!