Tag Archives: snacks

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


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

Vitamin and Mineral Supplements


Most people are concerned about getting the right amount of vitamins, minerals and other nutrients in their diet.  With careful planning, most nutrients can be provided in daily meals and snacks rather than in pill form.  However, vitamin pills may still be required in certain cases:

  • People on low-calorie diets may not get all the vitamins they need because their meals are so restricted.  For these people, vitamin pills provide an easy, efficient way to supplement the diet.
  • Women who are pregnant of breastfeeding may require vitamin and mineral supplements. Pregnant women should pay special attention to iron and folic acid, which are especially difficult to get through diet alone.
  • When people grow older, their metabolism slows down, they eat less, and they absorb nutrients at a slower rate.  Older people can help restore the proper intake of nutrients by taking vitamin and mineral supplements.
  • Some medical conditions and drugs make it difficult for a person’s body to absorb nutrients.  For example, people who suffer from anemia lack enough iron in their blood and often require iron supplements.  Alcohol may also cause vitamin deficiencies by damaging the liver, which is one  of the body’s vitamin storage centers.

If you decide to take vitamins try to rely on healthy foods as the major source nutrients.  However, if you decide to take a vitamin or mineral supplement, check the label for ones that say 100 percent of the Recommended Dietary Allowance for each nutrient.  This means they provide all of the U.S. Food and Drug Administration’s Recommended Dietary Allowance for the average person.  Some vitamins are toxic if taken in excess, so make sure you take them in the proper amounts.  An excess of one vitamin or mineral may also interfere with the absorption of another one.

If you suffer from a specific medical condition, have special dietary needs or want to find out if you should be taking vitamin of mineral supplements, consult your physician or registered dietitian.  Living Healthy have registered dietitian consultations so check  out our website:  Living Healthy.  Most vitamin and minerals supplements are safe when taken as directed but may be waste of money if you’re getting all the nutrients your body needs from a balanced diet.

New Life for the New Year!

Say good-bye to 2012 tonight and ring in the New Year — healthfully.  For the start of the new year the Academy of Nutrition and Dietetics has some healthy suggestions for this New Years Eve!

Since the New Year’s Eve parties can often last several hours, guests will be looking for a variety of foods throughout the night. If you are throwing a New Year’s Eve party, try some of these healthy and tasty ideas to make your party a hit.

Snacks and appetizers:

  • Slice fresh vegetables and serve with low-fat dip.
  • Low-fat popcorn, pretzels with mustard dip and baked tortilla chips and salsa make great snacks that can remain out for hours.
  • Fat-free yogurt tastes great when mixed with salsa and spinach served with low-fat crackers.
  • Mix salsa with black beans, baby white corn and cilantro with baked tortilla chips.
  • Hummus on flatbread or vegetable sticks.

Main courses:

  • Whole-grain breads, a variety of lean meats, veggies and low-fat spreads for sandwiches.
  • Chili with lean ground beef or turkey and serve in a crock pot at least 140º, allowing it to stay warm for hours. Serve with low-fat or fat free cheese and sour cream and whole-grain crackers.


  • Make apple slices and serve with warm, low-fat caramel dip.
  • Fruit parfaits with fat-free yogurt.
  • Fruit kabobs or angel food cake with powdered sugar and dark chocolate sauce.

If you would like to have your own New Year 2013 Lifestyle Coaching Consultation click to our website Living Healthy

Have a great and bless Happy New Year

from your health and wellness blog “Living Healthy Online” ! 

Holidays = Joy, Celebration and Food

Holiday gatherings mean special people, special foods and lots of temptation to indulge.

While celebrations often lead to overeating, it is easy to keep things under control if you’ve got a plan.

  •  Start your day with a small meal that includes whole grains, fruit, dairy foods and protein like eggs, ham or peanut butter.
  • Grab smaller snacks throughout the day, saving most of your calories for the main meal.
  • Don’t starve yourself before the meal. The longer you go without eating, the more you eat when you sit down for a meal.
  • Select foods carefully. Think about what foods you want to eat, which ones you will just sample and which ones you will skip.

Lastly, enjoy the celebration. Pace your eating and spend time visiting. You’ll eat less and feel good about what you’ve eaten.

For more information on healthy eating check out the Living Healthy website: www.livinghealthy1.org