Tag Archives: vitamins

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


The Butter Debate – Good or Evil


Recently, I spoke to a client of mine who was concern about using butter in her cooking since she has no problems with her heart and cholesterol.  There is so much controversy and debate about butter that so many people do not know what to believe.  Is it ok to use or should I use another substitution? The first thing is to know what butter is.  It is the fatty portion of milk, separating as a soft whitish or yellowish solid when milk or cream is agitated or churned. (1).   The problem with butter is the saturated fat content.  Saturated fat raises cholesterol and increase cholesterol translates into higher rates of heart disease or greater rates of mortality.  These findings are usually shown when there is an excessive amount of all foods that are high is saturated fat or possibly due to genetic family disposition. But even though these have been major complaints about butter, there are alots of benefits about pure butter.  Butter is a rich source of easily absorbed vitamin A, needed for a wide range of function.  Butter also contains all the other fat-soluble vitamins (D, E and K), which are often lacking in the traditional American diet.  Butter is rich in important trace minerals, including manganese, chromium, zinc, copper iodine and selenium (a powerful antioxidant).  Butter also provides the perfect balance of omega-3 and omega-6 essential fatty acid.  Since butter has so many benefits why health professionals are recommending their clients to use Margarines, Shortenings and Spreads?  It could be that a lot of research is being done about the causes of heart disease and the excess intake of saturated fats not the moderation amount intake of fats.  Are there problems with these butter substitutes?  The problems with these butter substitutes are high contents of free radicals which contribute to numerous health problems, including cancer and heart disease.  The use of artificial flavors, emulsifiers, synthetic vitamins and preservatives cause the product to become a fake plastic butter substitute product.  Now that we have discussed about the benefits of butter, how can you choose the best kind of butter from those that fake and harmful.

The best butters are raw butter or pasteurized butter from grass-fed cows’ not grain-fed cows.  Food that comes from grass-fed animals also contains CLA (conjugated linolenic acid) which is a particularly healthy fat that has demonstrated anticancer properties.  If you have not been able to find these types of butter then use regular pasteurized butter from supermarkets which is still a much healthier choice than margarine, shortenings or spreads.

Now you know the good vs. bad of butter you will need to remember the portion size about of butter is 1 tsp which equals to 4 gms fat serving.  Be careful of not over doing your portion sizes and beware of the amount of butter you are using in your cooking.  Start a healthy eating plan and use a food journal to record all of your intake and eating habits.  This butter debate will continue but you can make the final decision on how you can make changes with your health for the better!

1)       (1)   Dictionary.com

        (2)    www.westonaprice.org – Weston A. Price Foundation

              (3)   The 150 Healthiest Foods on Earth – Jonny Bowden, Ph.D., C.N.S.

Diet for a Healthy Mouth

dental pictureA balanced diet and good eating habits are as important for the teeth and gums as they are for the rest of the body.  What we eat and how we eat it can have a major effect on our dental health.  A balanced diet includes a variety of foods from each of the food groups to assure that all the needed vitamins and minerals are there.  Some vitamins and minerals are especially important for dental health.  These include:

  • vitamin C for healthy gums
  • vitamin D to help the body use calcium
  • calcium to build healthy teeth.

The recommended dietary allowance for calcium is 800 milligrams for adults and up to 1,200 milligrams for teenagers and pregnant or nursing mothers.

The When and What of Dental Health

When food is eaten has big effect on dental health.  Dentists recommend snacking less frequency  and avoiding foods that stay in the mouth a long time.  If you’re going eat these foods, they should be eaten as part of meals, since there is more saliva in the mouth both break down the sugars that feed dental bacteria and to carry them away.  Typical offenders are sticky, chewy or greasy foods such as candy, cookies, cakes, granola bars, marshmallows, dried fruits and French Fries.  Sipping sweetened soft drinks or sucking hard candies are likewise hard on teeth.

On the other hand, good snack foods include raw vegetables, plain popcorn, nuts, sunflower seeds and cheese.  Nuts and cheese seem especially to protect the teeth from decay, although they are high in fat.

Tips for a Healthy Smile

To keep your smile healthy, try these tips:

  • Watch out for “hidden” sugar in processed foods, such as ketchup, canned vegetables and peanut butter.  It is often in the form of corn syrup in the list of ingredients on the label.
  • Keep healthy snacks on hand for when the urge strikes.
  • Snack less often and floss and brush after snacking.
  • Avoid sweet snacks as bedtime, when saliva flow is low.

See your dentist for regular oral hygiene appointments, floss and brush daily and observe these dietary tips for dental care.  Your dental bills are bound to be greatly reduced and your smile as sparkling as ever.


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.

Alive Expo

Have you ever wanted to come to a health expo that is based on only Alternative Complementary Medicine products and services?  Want to find out what holistic products are safe to use and what organic food products are in your neighborhood?  Then you should come to the Alive! Expo.

Once a year the Alive! Expo come to different cities around the country promoting holistic healthy living for the whole family.    You would learn how to integrate health and wellness into environmentally responsible, green living and to create a positive impact on the world as a whole.  At the Expo you would have a chance to experience all the newest and best natural, organic, green and eco products for your home and family, even the pets!

Some of the types of products and services that were shown recyclable products, hybrid & electric cars, eco fashion and accessories, natural & eco pet products, naturopathic & alternative practitioners, chiropractors, vitamins and supplements, as well as health food retailers and community non-profit organizations and much, much more!!!

I truly enjoyed listening to the speakers who are from a wide range of career positions in the Alternative Medicine field.  It was great to hear about interesting view points on different subjects in the area of a Complementary Alternative  Medicine.  The Healthy Cooking Demonstrations range for raw foods, Farm to Table foods, natural, organic and sustainable dishes.  International natural health speaker Jordan Rubin who is known as America’s Biblical Health Coach and New York Times best selling author of “The Maker’s Diet,” .was the keynote speaker at the Alive Expo.  Dr. Rubin is president of the new Beyond Organics integrated organic food and beverage company products.  Click here to see further information on the Beyond Organics.

ECO-ATHLETE and starting fullback for the Atlanta Falcons – Ovie Mughelli was also guest speaker who talk about his Ovie Mughelli Foundation (OMF) which is to combat the lack of awareness among children about how their environment effects them.  Mr. Mughelli’s foundation gives fun things that kids can relate to — like football — with educational programs and practical information about going green.

So the next time you see that the Alive Expo is in your town, spend a day to learn  about green living, sample nutritional products and listen to healthy alternative information that may improve your life in a positive way.

Want to see some pictures of the Alive Expo?  Click here for Pinterest Photos.

Want to learn more about Herbalism and Green Living.  Click here!