Posts Tagged ‘nutrition’

Salvere Blog: Weight Loss vs Healthy Living

July 25, 2017

by Salvere Health And Fitness

You might be asking yourself why weight loss vs healthy living not weight loss is healthy living. Weight loss or “skinny” does not automatically mean healthy. Lets think about a few things with regard to weight loss.

How many of you have ever lost weight and then gained it back? Or felt like you went out and ate one meal then gained 2lbs over night? Can this really happen?

How many of you “scold yourself” because you made “bad” choices with one of your meals or missed a workout? How many of you know someone who, in an effort to decrease their risk of diabetes switch to using artificial sweetener? How many of you know someone who lost weight by either not eating or eating little or choosing mostly unhealthy foods?

How many of you know someone who is “skinny” but still has heart problems or some other health issue? How many of you know someone who exercises through an injury only to make it worse?

Now, I want to challenge you to define your own healthy WITHOUT using weight, external appearance or how your clothes fit. Think both mentally and physically — more energy, better sleep, more awareness, increased mood, decreasing blood pressure, etc.
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 is Healthy?

June 13, 2016
by Salvere Health and Fitness

Walking through the farmers market a few Sundays ago, we passed our favorite hummus stand. The chick pea sellers attempted to lure us over with the promise of the “healthiest hummus around, its low fat.”

This brought on some conversation about what really does that mean? Does low fat make it healthy? What if I wanted to use it as a spread instead of cream cheese and wanted a little fat for some substance? Or even eating it with vegetables as a snack and the fat could help keep me full for a little longer?

Staying true to my never ending curiosity, I decided to google the definition of “healthy”. Well, our friend Merriam-Webster defines healthy as:

— enjoying health and vigor of mind, body and spirit

                — evincing health

                — conducive to health

So, now the definition of health:

                — the condition of being sound in body, mind or spirit
                — the general condition of the body
                — a flourishing condition

                — general condition or state

In reading through all these – why do we even define food as “healthy”? Maybe a reinvestigation on how we label food could be helpful? What about using the term “nutritious” instead of “healthy”? Hmmmmmm – Just some “food” for thought.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact Lisa, call her at (410) 707-0055 or email her at .
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: “Have To” vs. “Get To”

March 17, 2016

by Salvere Health and Fitness

I “have to” go to the gym.
I “have to” eat breakfast.
I “have to” run.

I “have to” drink water.

Listen to your thoughts as you work on improving your fitness and health. What do you say to yourself about exercising or healthy eating? The phrase “have to” sounds like a chore or a responsibility.

What if we say —

I “get to” spend time with my friend today walking the park
I “get to” help my body feel better by feeding it healthy foods.
How often do changing the little things make the biggest difference? Try it out!
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.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.
Be well,
The Salvere Health and Fitness Team

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 or call her at (410) 707-0055.

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: The Perfect Workout

October 13, 2015
by Salvere Health and Fitness
Kettlebells, boot camp, barre, Pilates, Bikram yoga, Crossfit, regular yoga, body pump, aerobics, running, etc. You name it, there’s an article about how its the “best workout for weight loss”. Well, what and how can all these different things be the “best”? How do you sift through all this to know what to do?
bosu dumbbells medicine ball
Really, we can’t answer this question for you. Think of all these things as tools in your toolbox that you can pick at different times. When looking at your fitness program (or journey), consider the following things: What do you enjoy doing? Do you struggle with chronic pain? Have you had surgery or injury? If so, was it major (such as knee replacement, back surgery or a heart attack) or minor (such as minor arthroscopic knee surgery)? How long have you been exercising? Have you lifted weights before? When are you most energetic? What type of exercise are you most likely to do regularly?
Remember, these answers will change over time! Keep checking in with yourself and as you progress so too will your fitness program. It’s helpful for your body and to prevent burnout/boredom to continue to make changes instead of just stopping because “it’s not working”. Learn what works for you on those days with lower energy or something flares up — Make a change to your routine that day, don’t just do nothing.
With our blogs, we do our best to not continue to overload you with information but to help you start to examine how you can apply things to YOU. Remember, science is one thing, real life another. Apply this to your fitness and nutrition. We’ve become a society with weight loss tunnel vision when it comes to exercise and eating. Lets work to take these blinders off and pay attention to how we feel. You are unique and something different works for each of us. We constantly change as individuals so allow your fitness and nutrition to ebb and flow with your life.
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 Recipe: Chocolate Chip Cookies

October 2, 2015

Yes, that is correct — We sent out a recipe for chocolate chip cookies. Two important items when it comes to eating such foods.  First, a cookie is a cookie even if it is gluten free, fat free, sugar free, made with sweet potatoes, etc. The second, learn how to incorporate such things into your “regular healthy eating plan”.  That does not mean eat them daily yet eat them on occasion and enjoy every bite.

This particular recipe uses almond flour for the base instead of white flour made from wheat. In our previous recipe for the scones we discussed the differences in almond flour and almond meal. Remember, with coconut oil, the difference in refined and unrefined? In addition to a higher smoke point, refined tastes less like coconut then unrefined. Use either one in this recipe. We took this recipe directly from the below link:

 Chocolate Chip Cookies

chocolate chip cookies

  • 1/2 cup butter, softened
  • 1/4 cup coconut oil, softened
  • 3/4 cup brown sugar (or coconut sugar)
  • 2 teaspoons vanilla extract
  • 2 large eggs
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3 cups almond flour
  • 1 1/4 cups chocolate chips of choice (I used dark chocolate chunks from Whole Foods!)
  • 2/3 cup toasted walnuts (optional)

Preheat oven to 350F.

  1. Line a baking sheet with parchment paper.
  2. In the bowl of a stand mixer, cream together the butter, coconut oil, and brown sugar. Add the vanilla and eggs, mixing until incorporated.
  3. Mix in the baking soda and salt. Add the almond flour, 1 cup at a time, beating well after each addition. Fold in the chocolate chips and walnuts with a wooden spoon.
  4. Form the dough into tablespoon rounds and place on the lined baking sheet about 3 inches apart. Bake for 11-13 minutes, or until golden brown around edges. Cool and enjoy!

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: Easy Breakfast Casserole

August 7, 2015

Breakfast, that magical, often missed, meal of the day! Don’t have time, forgot, don’t like to cook, don’t know what to eat, not hungry — The numerous reasons we skip eating during this time of day. This weeks recipe helps with a few of these. Before we get into the recipe, lets chat a few general details about breakfast.

First, breakfast does not mean eat as soon as you open your eyes in the morning. If you need to take a little time to wake up and get ready, that’s okay! Think about when you last ate the night before and make sure you don’t go too long based on that.  For example, if you ate dinner at 6pm then did not eat anything else and you eat breakfast at 9 am realize that you went 15 hours without eating. The main thing is to be sure you fuel your body appropriately and timely. Often what we eat (or don’t eat) in the morning impacts us later in the day.  You know, that afternoon “I can eat everything and anything in sight” feeling? Look at your breakfast choices that day.

Second, breakfast can be more then eggs, donuts, pancakes and bacon. If you don’t like breakfast food, eat whatever you do like! When you look at what other countries eat in the morning, it varies!  Branch out, step out of the norm and make something you enjoy. And, contrary to some reports, eggs are not bad for you!  and you can eat the whole egg as the yolk contains some very beneficial nutrients. Now, on to the recipe!

Breakfast Egg Casserole

breakfast egg casserole

Preheat oven to 375.

4 servings of your favorite sausage (I use Italian, apple and andouille)

Cook in frying pan over medium heat.

Once browned, add:

1 diced onion

Cook the onion and add:

1 bag of frozen chopped spinach, defrosted slightly and drained (squeeze it!)

1 can of diced tomatoes (with green chili if you like a little bit of spice)

Pour veggie/sausage mixture into a greased glass 9×11 glass dish.

Crack 10 eggs in a bowl. Add salt, pepper, crushed red pepper, onion powder, garlic powder (all optional based on your taste). Mix with blender to add air to the eggs. Pour eggs over the veggie mixture in the glass dish. Sprinkle with your favorite cheese on top (I use goat!).  Cook for 25-30 minutes until lightly brown on the sides and top. Cut into 6 servings and you now have breakfast for the week!

Variations: Use Kale instead of spinach, use mushrooms and asparagus — use ham instead of sausage.  Make up your own and let us know if you find a favorite combination!

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.



Salvere Blog: The All or None Approach??

July 15, 2015

“I’m not eating dessert.”

“I’ve given up carbs.”

“Since I only had 20 minutes, I didn’t workout.”

Do any of these sound familiar??  Why when it comes to exercise and healthy eating do we tend to take an all or none approach?  Are there any other areas we do this and see success?

Think about the approach we take with healthy living — mainly meaning exercise and healthy eating. Much of the mindset surrounds doing it as a task or “have to” with a punishment type mentality.

Meaning, if we say that we are not eating dessert then we eat dessert, what happens? Often the statement “I was bad” or “I cheated last night” … Not statements that feel good or positive internally.

What about exercise? “I HAVE to go to the gym” instead of “I get to go workout” or “I look forward to spending time with my friend walking around the lake.” Or these, “Well, I only did 30 minutes” or even “I did not workout hard enough”.  If you miss a workout or even a week of workouts due to vacation, work, injury or just life, how long does it take you to get back into a routine?

Looking at fitness and nutrition, how can we begin to change this mindset regarding expectations and a bigger purpose to what we do and the goals we set?  Exercise can be any activity that gets your muscles, heart, lungs and joints moving, gets you fresh air and positive endorphins. We are meant to move — Our sedentary lifestyles have created the need for formal structured exercise.

Nutrition brings us to a bigger struggle. We typically change our eating habits so we lose weight — This actually creates unhealthy eating habits and perspective on food. Diet food is not real food. Also, food impacts us on so many more levels then what the scale said. Did you know certain foods can contribute to inflammation (think about arthritis) and pain? Certain foods greatly impact your digestion? Some foods impact mood, focus and energy? Other foods even impact the skin (eczema, psoriasis, hives, etc.).  Pay attention to how you feel when you eat specific things! Find ways to enjoy eating real food!

Find a balance with structure and simply going out and doing/being/living and feeling alive!

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.