Tag Archives: healthy

Toss the Resolutions and Begin Permanent New You Solutions!


The Living Healthy Movement

Welcome to the new HEPSA Living Healthy Online Blog!  We are starting this New Year off right with a new look, new blog and new mission!  HEPSA Living Healthy wants to help you change your life for the better by joining the HEPSA Living Healthy Movement!  So sign up for this new blog today by clicking – www.livinghealthyonline.org

I am Denine Rogers, a registered licensed dietitian nutritionist and holistic practitioner who have a passion to change people’s lives for the better.  I have decided to start the HEPSA Living Healthy Movement because of the constant problems and complaints that I have received from my clients about making New Year’s Resolutions not New Year Solutions.  Too often we do not keep our resolutions and by the time the end of the year comes we feel like we have failed through the whole year. A resolution is a temporary hopeful fix but a solution is a permanent change!  The HEPSA Living Healthy Movement is on a mission to get you to discover what is holding you back from losing weight, stopping smoking, continuing an exercise plan, changing your relationships with food, etc. Check out joining the HEPSA Living Healthy Movement by signing up at the HEPSA Living Healthy Newsletter – www.livinghealthy1.org where we are making solutions for 2015, not resolutions!

This year 2015 the HEPSA Living Healthy Movement are providing ways to change your life for the better by learning about 12 different topics.  The monthly topics will be:

  1. Eating healthy with whole food nutrition
  2. Cooking healthy meals and snacks
  3. Herbal Medicine and Botanicals
  4. Exercising
  5. Meditation, Tia chi, Yoga and Qi Gong
  6. Aromatherapy
  7. Mind, Body and Spiritual Relationships
  8. Gardening
  9. Integrative Nutrition and Medicine
  10. Complementary Alternative Medicine
  11. Vitamins and Supplements
  12. Homeopathy

So for this whole year, the HEPSA Living Healthy Movement is focusing on making positive changes with your life.  I am asking you to join, the HEPSA Living Healthy Movement by clicking here today.

Thank you so much and start Living Healthy today!


HEPSA Living Healthy

HEPSA Living Healthy


Kids Eat Right Month – Shop Smart

August is Kids Eat Right Month, a new nutrition education, information sharing and action campaign created by Kids Eat Right, an initiative of the Academy of Nutrition and Dietetics and its Foundation.

Kids Eat Right Month spotlights healthy nutrition and active lifestyles for children and families, offering simple steps to help families cook healthy, eat right and shop smart.This month will also featuring expert advice from registered dietitian nutritionists. Click the link to see more:  www.eatright.org/kids.

The kids in the South usually go back to school in August so this kick off of the Kids Eat Right Program has come at the right time!  Today we are going to focus on Shop Smart!


It is great to go food shopping with your children because you can use the is time to teach your child how to shop for food smartly and healthy.  Here are some tips to shop smart:

  1.  Plan menus and write a shopping list that corresponds with the store aisles. Look for menu planning and recipes on your supermarket’s website. Many sites feature tools for planning and pricing meals.
  2. Shop once or twice a week.  Don’t buy on impulse!  Limit impulse buys which can save you time and the cost of gas.  Buy what you need not what you or your children want.  Always bring a shopping list and try to stick to purchasing the items from this list.
  3. If you’re taking your kids food shopping, then feed them a light nutritious snack before leaving home so they (and you) don’t get tempted by less nourishing snacks and store samples.  Try peanut butter on apple slices or yogurt with low fat granola.
  4. Compare nutrition facts on the product’s label to determine how much nutrition you’re getting for your food dollar. Review the serving size and the total number of servings in the container. If you are keeping track of your child’s blood sugar then, look at carbohydrates, including added sugar and the fiber content on the food label.
  5. Peruse the perimeter. Most foods for a health- and cost-conscious eating plan are found by shopping the supermarket’s boundary. Then, with your shopping list in tow, visit just the aisles you need to balance fresh selections. (See Aisle by Aisle Top Picks.)
  6. Choose a variety of in-season whole fresh fruits and vegetables. They’ll be most abundant, most nutritious, and least expensive. For produce not in season, frozen and canned fruits and vegetables (with little or no added salt or sugar) are a nutritious option.
  7. Start clipping coupons! Just be sure to use coupons only on foods that you need not the ones you desire.
  8. But Store Brand Products.  Private label brands are often 15 to 20 percent less expensive than their national brand counterparts while the quality of the food may match the national brand.
  9. Compare Unit Prices.  Use the “unit price” (price per pound, ounce or pint) to compare national brands with store brands, or bulk and economy-sizes with single-serve or regular-size packages. Many stores show the unit price on a shelf tag.
  10. Pay Attention at the Check-Out.  Make sure prices ring up as advertised or as indicated on the shelf label, especially for sale items. Some stores will even give you the item free if they make a mistake on the price.

Even though your child may get mad at you for not giving them the sweets, sugary food items, do not cave in!  Show them that eating healthy and nutritious food can also be very tasty too!  So start planning your food shopping today! Next week, I will talk about Cook Healthy. So get ready to start cooking healthy!!

Kid crying  in a shopping cart



10th Anniversary of the Alive Expo


This is another year for the Alive Expo but this year is it’ s 1oth year anniversary.   Alive Expo is a two day event  of “Natural Products, Organic Foods and Green Living”!  I had the chance to visit different companies and sample healthy, organic and quick meal preparations.  I can not believe that it has been 10 years for the Alive Expo.


One of the main speakers  at the Alive Expo was Jordan Rubin the Founder of Beyond Organics.  I had read his New York Times Bestseller the “Maker’s Diet” which was excellent and everyone who is interested in living the alternative medicine lifestyle should read that book.  He has a brand new book called the “Maker’s Diet Revolution” where he discuss about boosting your immune system and promote optimal digestive health.  You have to definitely check out the Beyond Organics products.


After listening to Jordan Rubin speak, I then proceed down the vendors aisles to see what new products are being promoted at this expo.   One of the products that I like is a family own run business called Mo Spices.  Mo Spices are seasonings that are low in sodium but brings excellent flavor to foods.   I love the lemon pepper seasoning and it brings back the healthy in food.   Check out their website: http://www.MOSPICES.com.


Another product I like at the conference was Little Me Tea.  Little Me Tea is the healthy alternative to juice – organic tea for kids.  It is sweetened only with fruit and veggies juices, super low in sugar, certified organic and caffeine-free.  I had a taste of the tea and found it very tasty.   It is a great alternative drink instead of sodas.


There were so many other products that I was interested in at the Alive Expo such as Lettuce Buy Local which the lettuce is made here in Georgia and Leahey Foods – a gluten free vegan food company.  Excellent tasting gluten free cookies!


Like always the Alive Expo had excellent products and companies that educated the public about green healthy natural living.  I will definitely come back next year!


National Nutrition Month 2014 – Enjoy the Taste of Eat Right with Health Concerns in Mind

On this last day of National Nutrition Month, I am going to discuss the health concerns of certain disease that diet can assist in playing a positive role to better health.  If you have a chronic condition, a carefully planned diet can make a difference. With certain diseases, what you eat may reduce symptoms. In other cases, diet can improve health. For example, eating a heart-healthy diet can help lower high blood pressure; this reduces the risk of both heart attack and stroke. Even if someone does not have high blood pressure, eating a heart-healthy diet may reduce the risk of heart disease in the future.

Click the link below of a video below to learn about how eating healthfully can prevent and manage many chronic diseases. An eating plan that keeps health concerns in mind will also incorporate your personal nutrient needs, food preferences, lifestyle and level of physical activity.

Eat Right with Health Concerns in Mind

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko

Whatever your lifestyle, a registered dietitian can help develop a personalized eating plan that fits your unique nutritional needs and tastes. Click here to see a Registered Dietitian from HEPSA Living Healthy.

Thank you so much for reading this blog for National Nutrition Month.  Please continue to send your comments and concern to HEPSA Living Healthy on any nutritional issues!!

From Denine Rogers, RD, LD of HEPSA Living Healthy – www.livinghealthy1.org

National Nutrition Month 2014 – Explore Your Taste of Eating Right with Diverse Foods

This week the celebrations of National Nutrition Month continues we are exploring our taste with Diverse Foods and learning the importance of these foods.  Let us learn about some of the cultural practices of diverse foods.

American Indian –  Traditional Navajos had a plant-based diet and ate meat only occasionally (eg. ceremony) .  Currently, the Northern Plain Indians have limited vegetables roots to a meat and potatoes diet instead.  

African American – consumes fewer fruits and vegetables and have less dietary fiber, calcium and potassium but on the other hand, they consume excessive amounts of fatty meats, salt and cholesterol on what is called Soul Food.

Asian Indian and Pakistani –  Traditional dishes include grains and legumes cooked with vegetables, milk products combined with vegetables or fruits and grains combined with meat, poultry, or seafood.  Beware the use in cooking with Ghee (clarified butter).

Caribbean Hispanic – staple dish is rice and beans and other starch vegetables.  Portions maybe large and fatty meats may also be used during cooking.  

Chinese American –  traditional Chinese diet is 70% complex carbohydrates, 15% from protein which is mostly plant base and 15% from fat.  Dairy products are not common and Chinese American restaurants frequently use chicken fat to braise vegetables and for added flavor. 

Mexican American –  traditional Mexican diets are typically limited in added fat while high in fruits, vegetables and fiber,  However, current Mexican American diets are often high in fat and inadequate in fruits and vegetables. 

To learn more click the video link below where you can learn about how healthy and tasty menu items from all ethnicities can be included in a healthful eating plan  based on your specific needs and tastes. A registered dietitian nutritionist can help you understand how your favorite ethnic foods can fit into a healthful eating plan.

Eat Right with Foods from All Ethnic Traditions

To learn further about on Cultural Food Practice check this link here.

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko

Whatever your lifestyle, a registered dietitian can help develop a personalized eating plan that fits your unique nutritional needs and tastes. Click here to see a Registered Dietitian from HEPSA Living Healthy.

See you next week when we will discuss many more ways to enjoy the taste of eating right!!

From Denine Rogers, RD, LD of HEPSA Living Healthy – www.livinghealthy1.org

National Nutrition Month 2014 – Enjoy the Taste of Eat Right For Your Lifestyle

Have you ever heard from an advertisement that we have the right diet plan for you?  Did you try the diet plan and found out that it was not?  Well there is not right diet plan for everyone and there should not be.  Everyone has different food preferences and eating habits.  Therefore, it is best to have a lifestyle management eating plan than a diet plan.  Diets are temporary and it is hard to maintain a diet plan when it is based on what someone else wants you to eat.  Being on a healthy eating plan gives you chance to eat tasty healthy foods unlike eating the power shakes or frozen meals.   This eating plan allows you to find out what is the real joy of cooking and tasting healthy foods that you have personally made.

Here are some foods you will need to have as part of your healthy meal plan:

1. Make at least half your grains whole.  To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product. (Reference: www.choosemyplate.gov )

2. Vary your veggies. Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.  (Reference: www.choosemyplate.gov )

3.  Go lean with protein. The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. The leanest pork choices include pork loin, tenderloin, center loin, and ham. Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.  Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.(Reference: www.choosemyplate.gov )

What to know more tips then click the link below on the video.  You will learn that there’s no one diet that’s right for everyone and it’s important to follow a healthful eating plan that’s packed with tasty foods but keeps your unique lifestyle in mind.

Eat Right with a Healthy Lifestyle

Whatever your lifestyle, a registered dietitian can help develop a personalized eating plan that fits your unique nutritional needs and tastes.  Click here  to see  a Registered Dietitian from HEPSA Living Healthy.

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko

A Happy Vegetarian Thanksgiving Meal!

Holiday Meal

During thanksgiving we think of meals being Turkey, stuffing with giblet gravy,  green beans with bacon bits and collards with turkey necks.  But what about those who are vegetarians?  What can they eat while the carnivorous are enjoying their meals? Vegetarians have a variety of different foods such as Touf Turkey to vegetarian stuffing and yes, they can have a healthy and delicious Thanksgiving meal!  Here are some healthy vegetarian recipes that you may want to add to your Thanksgiving meal.  Happy Thanksgiving and Enjoy!!

Vegetarian Tofu Turkey Loaf

By Jolinda Hackett


2 blocks firm or extra firm tofu, well pressed

3 tbsp soy sauce

1 1/2 tbsp sesame oil

1 1/2 tbsp dry sherry

3 tbsp water

1/4 tsp black pepper


Freeze the tofu overnight. Allow it to thaw, then press well to squeeze out all the extra water.

Place the tofu blocks in a lightly greased loaf pan, squeezing them as close together as possible.

In a small bowl, whisk together the remaining ingredients. Pour about 2/3 of this mixture over the tofu, and refrigerate the remaining 1/3. Cover the tofu in the pan, and allow to marinade overnight, or for at least 4 hours.

After marinating, pour the remaining soy sauce mixture over the tofu, then bake at 350 degrees for 45 minutes, basting the extra marinade over the tofu once or twice.

Remove the tofu from the oven and carefully flip it over. Bake for another 45 minutes, basting occasionally. Allow to cool slightly before serving.

Healthy Collard Greens

By Denine Rogers RD, LD

1 ounce (2 tablespoons) Olive Oil

1 garlic clove, smashed

2 small bunches collard greens (about 1 1/2 pounds), stems removed, leaves cut crosswise into 1/2-inch strips

3/4 cup homemade or store-bought low-sodium vegetable stock

3 tablespoons white-wine vinegar

1/8 to 1/4 teaspoon red-pepper flakes

Coarse salt and ground pepper

Hot sauce, for serving (optional)

Heat 1 tablespoon Olive Oil and the garlic in a large pot over medium-high heat. Bring vegetable stock, white-wine vinegar and pepper flakes to a boil into the large pot. Add collard greens; reduce heat to a simmer, and cover. Cook, stirring occasionally, until tender, 1 hour to 1 hour 15 minutes. Season with salt and pepper. Serve greens with liquid spooned over the top.

Vegetarian Stuffing with Whole Wheat Bread

By Jolinda Hackett


4 cups whole wheat bread, cubed

2 tbsp butter or margarine

1/2 cup chopped onion

3/4 cup chopped celery

1/2 cup chopped green bell pepper

3/4 cup sliced mushrooms

1/2 tsp dried thyme

1/2 tsp Spanish paprika

1/8 tsp nutmeg

1/2 cup raisins

1/2 cup chopped pecans

1 cup vegetable broth

1 egg, slightly beaten


Pre-heat oven to 400 degrees.

Bake bread cubes on a pan until golden, stirring occasionally, about 20 minutes. Transfer to large mixing bowl.

Reduce oven temperature to 350 degrees.

Melt butter in large skillet. Add onion, celery and green pepper and cook until tender, about 15 minutes, adding mushrooms for the last few minutes. Combine with bread in mixing bowl; add seasonings, raisins, pecans, vegetable broth and egg.

Stir well and pour in casserole dish sprayed with cooking spray. Bake covered for about 1 hour.

Makes 8 servings of vegetarian stuffing.

Green Beans and Cranberries

By Denine Rogers RD, LD


1 pound fresh green beans, trimmed

water for boiling

2 tbsp Olive Oil

1/3 cup dried cranberries

1/2 tsp salt


Bring a pot of water to a simmer, and immerse green beans. Allow to cook for 5 minutes, or until almost done. Do not overcook. Drain.

Pour Olive Oil over medium low heat in a large skillet, and add green beans. Allow to cook for a minute or two, then add cranberries, gently tossing to combine well. Season with salt, and simmer for 3-4 more minutes, stirring occasionally, until most of the liquid has been absorbed.

Tasty Sweet Potato Pie

By Denine Rogers RD, LD

Makes 16 servings (2 pies)

Pastry for 2 single-crust 9-inch pies

3 pounds sweet potatoes

12 ounces 2% milk

2 eggs, lightly beaten

2 1/4 cup  sugar or you can use any of the other sweeteners – Stevia  or Honey (Check your conversion table)

1/4 cup cake flour

1 tablespoon cornstarch

2 teaspoons cinnamon

1/2 teaspoons nutmeg

1/4 teaspoon ground cloves

3/4 teaspoon kosher salt

BAKE sweet potatoes until tender (approximately 30-40 minutes); cool slightly, peel and set aside.

SIMMER milk at medium heat for 5 minutes, reducing the volume to approximately 6 ounces.

COMBINE sweet potatoes, eggs, sugar and remaining dry ingredients. Beat until smooth while adding the milk slowly. Mix thoroughly.

POKE unbaked pie pastry with tines of fork. Pour mixture into pastry.

BAKE in preheated 375 F oven for 35 minutes. Cool on wire rack.

Denine Rogers, RD, LD is the creator of the HEPSA Living Healthy Online blog and is the President of HEPSA Living Healthy. HEPSA Living Healthy Online is a exciting health and wellness blog where the focus is to educate, inform and to begin a discussion on the areas of alternative/holistic medicine, cultural diversity, gardening and nutrition. HEPSA Living Healthy Online is a blog for the nutrition, holistic and wellness consulting business called HEPSA Living Healthy – www.livinghealthy1.org .

Breakfast Time!

Businesswoman Ready for Work with Husband In Kitchen.

Are you continuing to skip breakfast?  Feel that you do not have enough time?  You probably already know that breakfast is the most important meal but once you see the benefits of having breakfast you will start eating one everyday .  This month is celebrating the All American Breakfast and what healthy fast options you can make for your breakfast meal.  Beginning your day without breakfast is like starting your car without gas.  People who eat breakfast everyday have a better overall nutrient intake and lower intakes of fat.  Eating breakfast will help you avoid overindulging later in the day.  If you have diabetes, think about this:  A healthy breakfast can help stabilize your blood glucose and keep it stable during the time between breakfast and a snack or lunch.  Eating breakfast is a strategy common to successful weight loss maintainers.

Here below are some healthier options for your breakfast meals:

  1. High fiber breakfast cereals with low fat milk
  2. Low fat yogurt with fruit and possibly low fat granola or wheat germ
  3. Healthy Breakfast shake with fruits or vegetables or both
  4. Whole-grain bagel with low fat cream cheese
  5. Half of a grapefruit
  6. Egg beaters with veggies
  7. Top a toaster waffle with low-fat yogurt and peach slices.
  8. Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
  9. Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
  10. Add lean low sodium ham or lean turkey  and low-fat Swiss cheese to a toasted whole-grain English muffin.
  11. Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts
  12. Leftover veggie pizza

So plan for tomorrow to eat a healthy delicious breakfast and you will thank me later for this!

Healthy Back to School Snacks


Back to school again.  My, how time goes by so quickly.  This is the season where a lot of our darling children will come home for a long day of school screaming  “ Mom!” “What’s for dinner?”  or “Mom, I am hungry!”  “What do we have to eat!”   If you do not have dinner ready now you can give them a healthy snack that will tie them over until dinner time.  Pick snacks that taste good, help them to look and feel great.

Make sure that you do not give too much of a snack that your child will not have enough to eat for dinner.  But, if your child is doing something active like playing a sport, taking a dance class, biking or running around with your friends, it’s OK to fuel up with a bigger snack.

 Your child can eat lunch at noon and dinner’s at 6:00, a snack right after school–say at about 3:00–is just right. They will get some fuel to do homework or to get outside and play.

 You can pack a great snack in your kid’s backpack. If your child have afterschool activities and can’t get home in time for a snack, you can have them take it with them. Pack sturdy stuff that won’t get squished–try an apple, single-serving boxes of raisins, small bags of nuts or pretzels or a box of juice.

 Here is the list below of some healthy snacks.  Eat and Enjoy!!

 Low-fat yogurt–try freezing those squeezable tubes

Cheese sticks

A fistful of peanuts or trail mix

Frozen fruit bars

Any fresh fruit like grapes, an apple, banana or orange–you pick!

Any dried fruit like raisins or apricots

Any veggie, especially easy-to-eat ones like cherry tomatoes, baby carrots and cut-up green peppers

Graham crackers (don’t forget the milk!)

Fortune cookies

Fig bars

Cereal bar or granola bar

Low-fat chocolate milk

Orange juice

A toasted bagel half topped with a cheese slice



Whole-wheat crackers smeared with peanut butter


Salsa and baked tortilla chips

Hummus (chick pea dip) and pita bread

A cup of soup and a couple of crackers

Bowl of cereal–hot or cold

A nuked potato topped with catsup

Cold cooked chicken

A slice of pizza–hot or cold

Healthy Numbers to Live By

Portrait of a young couple and a child with their arms outstretched

Alot of times I hear from people that they can not afford or have the time in having a healthy lifestyle.  Each day anyone of us can take just a few small steps each day to lead a life.  Here are 6 steps to get started:

  1. Eating 5 fruits and vegetables – rich  in vitamins, minerals and fiber.  Eating plenty each day can reduce your risk of cancer, heart disease and stroke.
  2. Make a effort to increase your water intake .  Drink plenty of water each day to keep you healthy and hydrated.  Water regulates body temperature, carries nutrients, removes wastes, and cushions joints, organs and tissues.
  3. Have three good laughs every day!  Laughing promotes the release of endorphins in your brain, helping you feel better and have a positive attitude.
  4. Spend 2 hours of less each day in front of the television or on a computer.
  5. Have 1 hour of physical exercise today!  Move your body with physical activity 1 hour each day – walk, bike, swim, dance, run…  Pick activities that you like and that fit into your life.
  6. Last but not least make sure you get your 8 hours of sleep per day!  Re-energize  your body with 8 or more hours sleep.

Start living healthy today.  For further information on healthy living check out our website:  www.livinghealthy1.org