Tag Archives: Meals

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


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 Eating Right

This is a new year for National Nutrition Month theme is “Enjoy the Taste of Eating Right”.  Alot of people think that they can not eat right and enjoy the taste of food.  This is definitely not true! You can enjoy the taste of so many different food items and still eat healthy.  This month, I will give you ideas and tips on how you can enjoy the taste and flavors of foods and still eat right and be  healthy.

The Academy of Nutrition and Dietetic quotes “Consumer research confirms that taste tops nutrition as the main reason why one food is purchased over another. While social, emotional and health factors also play a role, the foods people enjoy are likely the ones they eat most. ”

This past week, I had the chance of exploring and experimenting new foods and flavors that I would not normally have as part of my daily meal plan.  Some of the foods  and dishes that I have tried were passion fruit, açai, hummus, falfel, patacón and Quinoa.  I am also learning to venture out to other dishes that are outside of that same old meals that I have been eating everyday.

It is so important to get out of your comfort zone of food and try dishes and foods from around the world. When you plan your meals for the week try to select a dishes from a different country that you have not eaten from before.

Want to eat more vegetables into your diet ? Why not try tomatillos (small green tomatoes), nopales (prickly pear cactus paddles) or napa cabbage?

Want to spice up your dishes?  Then add cilantro, turmeric or funnel.

Want to add a different alternative to a starch as part of your meal?  Why not add Cassava/Yuca, Jicama or Taro.

There are so many ways you can travel the world and eat a different meal every day.  My fellow Registered Dietitian Constance Brown- Riggs in the video below will explain how to explore all of the wonderful and nutritious foods that are available where ever you eat.

Explore New Foods and Flavors

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

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

Celebrating Hispanic Food Heritage Month

Spanish food

Hispanic Heritage Month runs from September 15th through October 16th which corresponds with Mexican Independence Day which was celebrated on September 16th.  This day recognizes the revolution in 1810 that ended Spanish dictatorship.  On September 15th day is when the formal signing of the Act of Independence of Central America in 1821 and in 1988 the US Congress decided to expanded the week of Hispanic Heritage Independence celebration to a full month.

Here in Georgia there was the 6th annual Fiesta Georgia which is Georgia’s Hispanic Heritage Month kick-off celebration, featuring a daylong celebration of Latino culture with continuous live musical performances from Mariachi bands, Mexican folk dancing, helicopter rides, games, youth soccer clinics, interactive sponsor displays with many free product samples, arts and crafts and authentic foods from several Latin-American countries.

Every region in the Latin-Americas countries have a different types of cuisines of foods.  In Mexico, there is Nopales which is prickly pear cactus paddles which are a good source of fiber and tend to be sauteed or boiled and consumed as a vegetable.  Also in Mexico, rice is typically eaten before the main course or the beans and chilies which is very common in  a variety of Mexican dishes  was first domesticated in Mexico.

In Central America, the diets of the people there share several commonalities although there can be variety of differences in preparations and ingredients that are used in the food.  The staples of the traditional diet are corn (maize), rice and beans (frijoles).  The most popular type of beans varies from country to country such as Guatemala where black beans are commonly used and in Costa Rica where the red or pinto beans are used in variety of dishes.

In South America, the climate,geography, religion and culture influence which foods are cultivated and served, and the cuisines of natives and colonizers have mingled to create different regional styles of dishes.  In southeastern Brazil, Argentina, and Uruguay pasta dishes and pizza are common in the regions influenced by Italians.  Traditional meals include beans; rice; meat, chicken, pork or seafood, vegetables, fruits and desserts.

There are so much different foods and cultural influences style of dishes and cuisines through out the Latin American region that it would take me days to try to taste them all.  So make today a chance to learn more about the Latin/Hispanic heritage  and culture and celebrate with an amazing tasty cultural cuisine.

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!

Community Service Day – Open Hand


During these tough economic times, volunteer organization around the country are hurting.  They need money and volunteers who are willing to step up and help their community.  On April 27th. 2013, which is Community Service Day, I became a Task Leader Volunteer for my job  and volunteer at Open Hand in Atlanta, Georgia.


What is Open Hand?  Open Hand is a strong fixture of the Atlanta Metro community and “they helps people prevent or better manage chronic disease through Comprehensive Nutrition Care™, which combines home-delivered meals and nutrition education as a means to reinforce the connection between informed food choices and improved quality of life.” – quote from the Open Hand Mission Statement.


It started with Michael Edwards-Pruitt who founded Project Open Hand in 1988, he and a few of his neighbors cooked meals for 14 friends with HIV/AIDS who were too sick to cook for themselves. This labor of love  for the community has continue over 20 years later with a full-time staff, providing nutrition education from licensed dietitians, as many as 700 helping volunteers per week,  preparing and delivering over 5,500 meals a day.  This organization is a very unique non-profit establishment.


I was so honored to be able to work with my team of volunteers and Team Manager Ms. Tyrone.  Our job for this day was to prepare help nutritious meals for low-income men, women and children who are dealing with a critical, chronic, or terminal disease; and homebound seniors.  We met with the Volunteer Service department staff who sat down and discuss with us the mission and the vision of Open Hand.  The mood at Open Hand kitchen was lively and the staff there was so friendly and positive. Food Safety is strictly enforced based on the clientele that Open Hand is feeding.  There are chefs that work  at Open Hand that were making fresh healthy dietary requirements meals from scratch for the assembly food line. Our group placed the food into a packing assembly line format where we package portioned foods into individual containers and snack bags for distribution.  The assembly line was pretty fast and very organized.  At the end of the 4 hour day of volunteering service, I am so happy to say that we have packaged and send out 2545 meals!  Can you imagine if we volunteered for a 8 hours, how many more meals we would have sent out!


So make every day a Community Service day!  Volunteer to to make your community a better one!

National Nutrition Month 2013

Eating Carrot

This is the 40th year anniversary of National Nutrition Month.  Registered dietitian always plays a critical role in helping people eat right, their way, every day.  This month is the start of national nutrition month and it is the start of a new theme which is “Eat Right, Your Way, Every Day,”.  This year’s theme encourages everyone to personalized their healthy eating styles and to recognize that food preferences, lifestyle, cultural and ethnic traditions and health concerns that have all impact individual food choices. Eating healthy is important and you can eat healthy your way but you need to know how you can do this.  Here are 5 tips you can use to start eating healthy your way.

  1. Consume plant foods that are high in fiber, especially soluble fiber.  Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley and flax.
  2. Eat 6 to 8 small meals daily instead of 1 to 2 large ones.
  3. Try to base most of your meals on beans, vegetables, fruits and whole grains, with a minimum of lean animal protein.
  4. Accumulate 30 minutes of moderate intensity physical activity on most days of the week.  Try to walk at least 2-3 miles per day at least 5-6 days per week.
  5. Limit the amount of saturated fat you consume from dairy products, red meat, and tropical oils.

So today what are you going  to decide what way to eat healthy ? For further information on National Nutrition Month – click here. 

Have a Healthy Thanksgiving!

The end of this week is Thanksgiving so this is the start of eating high fatty sugary foods.  It is so important to continue to eat healthy during this time of year.  But healthy meals do not have to taste bad.  Here are some tips to cooking a healthy Thanksgiving:

  • Do not deep fried  your turkey which has alot of calories and saturated fat.  Bake your turkey and enjoy the tasty juices of the succulent meat.
  • Use herbs and spices to flavor foods.  Season foods like greens with fresh turkey necks to lower the sodium amount.  Vegetables like green peppers, onions, celery and carrots to add flavor.
  • Try skim and low fat dairy products for making your macaroni and cheese dish and for your salad try low-fat and fat-free salad dressings.
  • Substitute 2 egg whites for each whole eggs in cooking recipes.
  • Chill stews and soups and skim fat off the top.
  • Use non-stick pans and non-stick vegetable coating such as PAM for your cooking

Also check out the Kids Eat Right site for healthy food safety cooking tips  such as how to “Thaw Your Thanksgiving Turkey”.  Click Here

Also, I had a chance to be selected as one of Registered Dietitian to be featured as the November Kids Eat Right Everyday Heroes! Feel free to share the link with your family, friends, colleagues, and clients .  Look for Denine Rogers Rd, Ld on the list : http://www.eatright.org/Foundation/content.aspx?id=6442473006

Have a happy and wonderful Thanksgiving!  Remember to Live Healthy this holiday season!

National Farm to School Month

October is the month and time to celebrate the connections that are happening all over the country between schools and local food!

Farm to School is unique program that connects schools (K-12) and local farms with the objectives of serving healthy meals in school cafeterias, improving student nutrition, providing agriculture, health and nutrition education opportunities, and supporting local and regional farmers. This special program exist in all 50 states, but since Farm to School is a grassroots movement, the programs are as diverse as the communities that build them.

What are the benefits of Farm to School?

Farm to School programs are based on the foundation that students will choose healthier foods.  These healthy foods includes more fruits and vegetables, that are fresh, locally grown, and picked at the peak of their flavor.   The Farm to School programs provide benefits to the entire community: children, farmers, food service staff, parents, and teachers.  Here are some statistics about the Farm to School program:

  • The choice of healthier options in the cafeteria through Farm to School meals results in consumption of more fruits and vegetables with an average increase of 0.99 to 1.3 servings per day, including at home.
  • Schools report a 3 to 16 percent increase in school meal participation when farm-fresh food is served through Farm to School programs.
  • Farm to School programs open new markets for farmers and help expand their customer base by raising awareness about local food systems.
  • Farm to School programs are also known to increase school meal participation rates.

How can you start a Farm to School program in your community?

Farm to School programs exist in all 50 states, so there are support and resources are available no matter where you live.  You don’t have to be a cafeteria manager or school board member to get involved – parents, teachers and even students have the influence to start programs and make change happen! For tips and resources to help you get started, visit the National Farm to School Network‘s website, and read the “How to Start a Program” page.

Happy Healthy New Year!

I hope everyone enjoyed their holiday season!  I know that everyone has been eating alot of food and allowing themselves to eat big portions.  If your New Year resolutions consist of losing weight like mine here are some tips that would help you to achieve this.

  1. Lose weight with water. Drinking 1 cup of h20 before each meal can fill you up and which will cause you not to eat as much.  Try to drink 8 cups of h20 per day.  Drinking water can flush out the toxins and prevent fluid retention.
  2. Have soup for your meals. Try to eat a bowl of soup at least once a day.  This soup will have to be a nutritious homemade and low in salt.  Avoid eating canned soups which are loaded with salt and chemicals.
  3. Early eating can keep weight off. Eat your breakfast early in the day and at the same time every day.  This will let you lose weight and have more energy.  Eat your last meal of the day before 7:00pm.
  4. Eat small frequent meals. Have six little meals every day eating schedule.  Eat your meals steadily through the day which will keep you from becoming hungry and prevent from overeating at your next meal.  Try low-fat trail mix from raw almonds, apples and raw carrots.  Have these healthy snacks available at all times to avoid the tempting lure of high-calorie snacks.
  5. Adopt a healthy balanced approach to your diet. Your diet should consist of a balance of organic meats of fish and chicken, complex high carbohydrates, whole grains, beans, nuts, fruits and non-starchy vegetables.  Use brown rice, bulgur, millet or buckwheat instead of white rice.  Eat greener, dark leafy veggies such as kale, spinach, asparagus and broccoli.  Eliminate candy, sugar, soda and all simple sugars from your diet.  Avoid fatty, processed or fried foods and use low fat products such as skim milk.  A balanced healthy diet can assist you in losing weight.
  6. Walk off the weight. Inactivity is the No. 1 cause of weight gain therefore physical activity is the key to speeding up your metabolism and burning excess calories.  Use your legs by walking often and as long as you can.  Use the stairs instead of the elevator.  During your lunch break at work take a walk around your building.  Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.

I know that this information can shed some pounds and add on the years to your life.  I know you have some healthy weight loss tips for 2010.  Please respond to this blog and let me know what healthy weight loss tips that you will use for this year.