Posts Tagged ‘nutrition’

Salvere Blog: What’s Between All and None?

January 7, 2021

by Salvere Health and Fitness


No sugar, no alcohol, no carbohydrates, running every day, working out 7 days a week … Even with many saying no to resolutions, January often brings some of these changes and statements. With eating comes eliminating foods (none) and with fitness comes planning to implement everything at once (all). What drives these goals?


When it comes to fitness and movement, what happens when knee pain or back stiffness shows up on a planned long run day? Do you do it anyway? What stops you? How about an unexpected meeting gets scheduled or a child turns up not feeling well? Or the refrigerator breaks? What then happens with the plan for eliminating foods?


Have you ever set a plan that includes creating balance? If so, how did it go? How do we begin to shift and spend more time between the two all or none? How do we shift to planning with flexibility? A framework of sorts, instead of wavering between the all or none.


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.

Salvere Blog: Conditioning vs Curiosity

February 29, 2020
Let’s investigate conditioning – the mental conditioning, not necessarily the sports/fitness kind of conditioning you think a fitness professional would be writing about.
thinking questions
According to our friend the dictionary, conditioning is defined as “the process of training or accustoming a person or animal to behave in a certain way or to accept certain circumstances.”
How do we become conditioned to think certain things? What contributes to our mental conditioning of how something “should” be or even “could” be? Think about all the places you get messages from throughout the day – social media, television, radio, friends, family … Any others?
A list I started from things I hear throughout the day/week:
Shoes will fix foot “problems”
Running causes bad knees
Diets work
Pain is natural
Weight loss is good
That healthy comes in a certain body size
Muscle soreness means a good workout
Core = Abdominal muscles
Shouldn’t question physical therapist, trainer or doctor
People with larger bodies don’t exercise/people with smaller bodies “are fit”
What things do you hear people accept without asking more questions? What things do you accept in yourself without questioning? How can you create more awareness and space to engage in more inquisitive/curious conversations with yourself and others?
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com 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: Do you ReInvent?

July 23, 2018
Sitting in jury duty a few days ago, I struck up a conversation with someone sitting next to me regarding a book she was reading. Through our chatting, being curious as an adult and continuous seeking/learning throughout life came up a few times. It got me thinking, how often do you reinvent things in your life? How many times do you challenge yourself as to why you do something? It could be work, exercise, eating, friends, religion, etc.
Let’s examine this with fitness/healthy eating (cause it’s what we do!). How often do you reinvent how you move your body because either you examined your why or something happened you didn’t plan for such as an illness or injury? How does the discussion of “recommendations” impact your thoughts on what you “should be doing” and prevent you from reinventing your movement activities? How often do you choose a “way to eat” because of some “new diet that works”?
What if we talked more about regularly reinventing things in life? Would that make you feel more comfortable about changing things, letting them ebb and flow with life a little more?
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.

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: 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 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.

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 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.

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 Lisa@SalvereHealthAndFitness.com .
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 Lisa@SalvereHealthAndFitness.com 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 Lisa@SalvereHealthAndFitness.com 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 Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.