Posts Tagged ‘eating’

Salvere Blog: Frustrated and Confused About Dieting and Exercise

August 30, 2017

by Salvere Health And Fitness

Do you feel frustrated with what to do and/or follow with your fitness? Are you confused by the numerous diet books, suggestions, articles, TV shows, documentaries, stories, etc?

One suggestion, stop reading and watching and start listening. Think, what new information will I learn from this? Does it even matter once you ask yourself what am I willing to actually change in my own life? What will I gain from this information?

Listen to your body, listen to how you feel after eating something. Listen to how you sleep after you exercise, listen to how you feel after a walk. How about after you do some stretching and movement? Does your back feel better? Your legs?

Does your arthritis flare up after a day of eating sweets and/or lots of processed foods? Try not eating them and see if it changes? Maybe it does, maybe it doesn’t.

Do you feel bloated after eating salty foods such as stir fry or fried chicken?

Start paying attention to your own world and then you know what to expect.

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: Sometimes it’s the Little Things

October 21, 2015

by Salvere Health and Fitness

Ever read the ingredient list on the back of the food label and thought “what the heck is that”? Maybe you recognize the first several ingredients but then comes that list of Thiamine Mononitrate, Trisodium Phosphate, Carrageenan, Titanium Dioxide, Phenylalanine, etc. Forget identifying these things when simply pronouncing these words becomes a challenge. Many of these food additives help to preserve the food or make it look and taste more appealing.

When it comes to food additives, we need to pay a little more attention especially if you consume a diet high in processed or packaged foods. Many of these additives need more research but, regardless, the best research happens when we each pay more attention to how our own bodies respond. While these ingredients could be lengthy discussions by themselves, we wanted to at least define a few of them for you.  This blog is a little longer then our usual so bear with us!

Carrageenan: “a nondigestable polysaccharide extracted from red edible seaweed.” Makes sense now, huh? Okay, so you will see this in many of your non dairy milk alternatives such as almond and coconut milk. It acts as a thickener and stabilizer in foods. Now, carrageenan can be found in a food grade form and non food grade form. Some research shows it can cause inflammation and irritate individuals with GI issues such as IBS and Crohns.

Titanium dioxide: “the naturally occurring oxide of titanium.” Again, this sure clears things up! In food, this additive makes things look more white. Think skim milk and powdered sugar on donuts. You will also see this in cosmetics such as sunscreen and lotions. This too has been show to possibly irritate the GI tract and negatively impact individuals with IBS and  Crohns.

Chicory root: “a woody, perennial plant usually with bright blue flowers.” Pretty easy to understand this one. Both the root and flowers/petals can be consumed. Often you will see this ground and used as a coffee substitute. Additionally, you’ll see it in foods, possibly listed as chicory root fiber/inulin/extract, that promote fiber content such as the high fiber bars, cereals and breads. Some people do well with his particular ingredient and for others, it’s not really your friend!

Soy lecithin: “an oily substance extracted from soybeans chemically (using hexane) or mechanically, it is a byproduct of soybean oil production.” Check out the back of any processed food in your pantry and chances are pretty good you’ll find Soy Lecithin. Companies use this product as an emulsifier in foods such as chocolate and salad dressings. It keeps the oil and other stuff from separating. And it can be found quite cheap in the US as the government often subsidizes soy crops. Issues may arise in some people with soy allergies, although uncommon.

Sorbitol: “a sugar alcohol with a sweet tastes that the body metabolizes slowly.” You’ll see this in chewing gum and diet food products. It’s also used as a laxative. This again is one of those products that can cause bloating and other GI “disturbances. In cases of health issues such as IBS and Crohns this additive may cause irritation and flare ups.

Xanthan gum: “a substance produced by the fermentation of Xanthomonas Camestris.” Huh??  Its basically taking a substance that forms as a result of fermentation and processing it into a powder that works great to help those herbs stay suspended in your salad dressing and keeping your ice cream creamy! Some people do have allergies to Xanthan gum and it to can contribute to GI discomfort.

Guar gum: “the ground endosperm of guar beans.” Basically they take the guar seeds, remove the husks, mill them then screen them to leave a white powdery substance that is guar gum. Use guar gum as you would corn starch. Check you soup, salad dressing and condiment labels to find this ingredient. Guar gum is a soluble fiber so it will aid in digestion and elimination by helping to create bulk. It was once used as a weight loss pill.

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.

Salvere Blog: Making a Treat A Treat

May 18, 2015

A treat by definition is and event or item that is out of the ordinary and provides pleasure. Growing up, I remember it being something special to get ice cream or eat a brownie or go on a trip or even go to do something. These things have now become part of our regular expectations of life. How then does this impact or have anything to do with healthy living?  Well, that’s a tough answer — Sometimes nothing and sometimes everything.  So, for the sake of this blog, lets go with the “everything”.

Lets start with discussing school lunch time.  Kids now rush out of the classroom to eat lunch in a very short period of time — Then once they finish, they get the opportunity to purchase “snack”.  Now, I realize different schools come with different options but, for the most part, “snack” items consist of ice cream, cookies, Little Debbie snacks and the like. First, since when does “snack” immediately follow a meal? Second, this sounds more like “dessert” then “snack”. And for many students, “snack” happens quite regularly. This is not to say we cannot let them eat these foods. How do we begin to bring it back to something “out of the ordinary”?

Looking at the “doing things” side of a “treat”, how many times do we do or not do based on behavior. Taking a trip, whether it be near or far, can be a reward for doing something out of the ordinary. Saving a special outing as a bonus for doing something special can something help motivate you or someone else to achieve something a little challenging.

These examples look at ways we can bring treat back to being a treat.  Sometimes special things don’t feel special because we do them all the time. This could be something we do for ourselves or for others. Is there a way you can bring “treats” back to your world?

Serving Size vs. Typical Portion

September 25, 2014

I got to thinking the other day about the good ol’ serving size – Where does it come from and who determines how much we “should” and “should not” eat? Ever put one serving of cereal in a bowl? It kinda disappears! Check out the back of a jar of peanut butter — I don’t know about you but I eat mine right out of the jar with a spoon and 2tbsp goes quickly! Does serving size = the amount we have to eat in a sitting? I decided to do a little research on how the serving size for specific foods gets determined.

Well, the long and short of it all is — the FDA created standard serving sizes in the early 1990’s to help consumers evaluate their eating habits with some consistency amongst like foods.  For instance, a serving of cereal is the same size regardless of the type of cereal. They determined these based on what people actually ate via self-reported surveys in the ‘70’s and ‘80’s.  Hmmm…

Serving size is only one piece of the discussion.  What about serving size vs. package size??  As serving sizes stay the same, the packaging experienced quite a bit of growth over the years.

Enter two things with “Serving Size” —

Food for Thought #1:  If package holds 2-3 servings, do we measure out one serving and just stop there?? (I know I don’t )  Think soda, “small” bag of chips, candy bar, even the size of an apple (especially the ones sold at Harris Teeter) …

Food for Thought #2:  If one serving is 3/4 cup and you are still hungry, does that mean we can only eat one serving?  Sometimes we focus too much on serving size and forget about listening to our bodies!