Tag Archives: yoga

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


Check out HEPSA Living Healthy Newsletter Today

Living Healthy Logo part 2

Today is the day, that I have launch my HEPSA Living Healthy Newsletter for the first edition.  2014 is the year to make a change of your life, health and spirituality.  What is your change that you would like to make this year?

This new HEPSA Living Healthy Newsletter is going to feature  an article about Healthy Eating with the Family.  Is one of your goals this New Year is to have healthy sit down  meals with your family but you do not know where to start ?  Well,  in this article we are going to learn how everyone in family can start eating healthy!

Ever wonder if yoga is effective with those who have problems with Fibromyoalgia.  This article in the HEPSA Living Healthy Newsletter will explain how powerful doing yoga can be for your lifestyle.

Also this issue of the HEPSA Living Healthy Newsletter will include recipes, holistic health and nutritional tips, wellness articles, healthy product of the month, motivational tip, seminar events, health surveys, and many more.

Click here to read the current issue of the HEPSA Living Healthy Newsletter. Pass this great HEPSA Living Healthy Newsletter along to your friends, colleagues, family and co-workers.

Check out and sign up to receive  future the HEPSA Living Healthy Newsletter today.  Click here to sign up through the HEPSA Living Healthy website.

Always happy to hear your thoughts and ideas so please let me know your comments and opinions.  So this week make sure you are Living Healthy !

National Yoga Month

Man Meditating on a Rock at the Beach

To all of my fellow yogis this is the month for you!  September is National Yoga Month!  Yoga is more than a way to recharge the mind, stretch muscles and boost flexibly, the practice can reconnect an individual to their inner being and the community around them.  But what is yoga?

Yoga can be summarized as three possibilities or approaches:

1. Yoga as Power

Yoga can be explained as a means to attain a degree of power or control over the body and mind.  Yoga links the body and the mind through intense physical and mental effort.  For instance, through rigorous physical practices a state of concentration is developed and maintained which is used to hold power over the body and the breath.    Within this approach, such control is often seen as prerequisite to the body and mind becoming free of disturbances and distractions.

2.  Yoga as Meditation – 

In this approach, yoga is a tool for a movement towards a deeper relationship with your sense  of soul, by searching both into and beyond what you experience as the everyday self.  Yoga is a skill by which you seek to sustain awareness and clarity in spite of the impulses  of everyday life.  Yoga is a process by which you grow in your understanding of yourself.  From this you come to realize that you can change those aspects of yourself that are unhelpful on your journey through life.

3.  Yoga as Therapy

Yoga is both a restorative and preventive as it is applied as a therapy to help people with emotional problems or poor health.  The approach needs to be very different for each person.  One person’s potential to change his or her situation will be affected by his or her problem, while another person’s problem will be affected by his or her potential to change his or her situation.  Yoga as a therapy also presumes that are willing to accept some responsibility within your situation.   Here, with the support of a teacher, you can introduce and work towards sustaining creative changes in your lifestyle.

The above three aspects of yoga- power, meditation and therapy – are mutually supportive in helping to maintain physical health, psychological vitality and spiritual purpose within the commitments of daily life, work and relationships.     The guiding principle is to see the person rather than the problem or disease and to accept that more than a pre-ordained technique is involved.

To learn more about yoga and positions click here to purchase my e-book Living Healthy with Yoga. 

Start doing your yoga today!!

Heart Healthy Action Plan

Heart love

After all of this information about Heart Healthy Living it is now time to start making a Heart Healthy Action Plan.

First if you do smoke make sure you stop immediately.  Smoking lowers your HDL (good cholesterol) and increase your risk of heart attack, stroke and cancer.  If you need assistance with stopping smoking here is a website that can help:  http://www.smokefree.gov/ .

Reduce the stress in your life and get more exercise.  Here are a couple of ways in which  exercise releases endorphins, which  can calm your frazzled nerves and allow you to de-stress.

  • Getting the proper amount of sleep completely changes your attitude.  So shoot for eight hours a night and don’t be afraid to grab a quick nap if you can.
  • Try stress free exercises such as yoga, meditation, breathing, tia chi or prayer.  Exercise can releases endorphins, which calm your frazzled nerves and allow you to de-stress.
  • Start doing your cardiovascular exercises which  can provides more energy, less depression, improved digestion and regularity.

Eat your nutritious foods such as more fiber foods, cut out high fat, saturated fats and cholesterol.  Eat more foods that are high in monounsaturated fats  such as olive oil and canola oil and polyunsaturated fats such as safflower, sunflower or corn oil.  Start read your food labels (here is a website that shows you how to read your website:  www.nhlbi.nih.gov

Watch your weight.  If you weigh too much, your body stores more fat and cholesterol.  This may cause your blood cholesterol level to rise.  Since fat has many more calories (9 per gram) than protein (4 per gram) and starch (4 gram), the quickest way to lose weight is to reduce the amount of fat in your diet.

Check your blood pressure and cholesterol levels.  This can be done through diet and healthy eating habits.

  • Use healthy low sodium seasonings such as sprinkles low-salt herbal blends on foods,
  • Try butter-flavored (fat free) powders on potatoes, vegetables and noodles.
  • Use low-fat dressings and “light” or “fat free” mayonnaise on salads and sandwiches.
  • Use non-stick sprays or cookware.
  • Remove extra fat from meat and skin from poultry before eating.
  • Microwave, broil, grill, bake or steam food without adding fat.

Now you know how you can have a healthy heart and now it is time to start making changes today.  If you would like to have a personal heart healthy lifestyle meal plan, click here to find out how!

HEPSA Living Healthy Newsletter – Fall Edition

Finally HEPSA Living Healthy has published a newsletter for the Fall Edition!  This is a very special issue because we a focusing on Mindless Eating.  This subject have been in the media alot especially on the topic of obesity.  This free newsletter is full of wonderful information on health and wellness.

Some of the articles, products, classes and sevices that are a part of this issue are:

  1. The Powerful Effectiveness of Yoga to help alleviate the chronic pain, psychological functioning and mindfulness with Fibromyalgia.
  2. The importance of Vitamin E which  is the second most widely taken vitamin supplement in America today.  Why is it so popular?
  3. October is the time for Pumpkins so why not try to make a warm Pumpkin Bread.
  4. Would you like to have a nutritional or fitness consultation? Check out the newsletter to see about more of HEPSA Living Healthy Consulting services.
  5. Want to further your education and need continuing education credits?  Do not have any time to go to class but want a distance learning education?  HEPSA Living Healthy Newsletter will show what classes are available.
  6. View Beyond Organics and Youngevity highlighted products .

Now are you excited to read this Fall Newsletter, then click here for the HEPSA Living Healthy Newsletter.  Please post your comments about the newsletter in this blog.  Thanks and enjoy!

Get an Active Life Now!

The Fall season is coming and the weather is starting to get cooler.  This is a great time to start an daily active lifestyle plan of physical activity.  Alot of times we start out doing a physical activity plan in January as a New Years resolution but starting in the Fall shows true commitment in achieving a goal.  Each week make a effort to try to increase your physical activity by using some of these suggestions below.  Here’s how you can to start:

If you are inactive try to increase your daily activities by:

  1. Taking the stairs instead of the elevator.
  2. Hiding the TV remote control.
  3. Making extra trips around the house or yard
  4. Walking whenever you can.
  5. Cut down on watching the television, computer and video games.

If you are sporadic with exercise then start becoming consistent  by increasing your activity:

  1. Finding exercise activities you enjoy.
  2. Planning exercise activities in your day.
  3. Setting realistic goals.

If you are consistent with your physical activity then:

  1. Changing your routine if you start to get bored
  2. Exploring new physical fitness activities

There are alot of ways that you can do to stay active.  Here are some exercises that you can do in a daily and weekly basis.

  • Two to three times per week try do leisure activities such as golfing, bowling, softball or yard work and flexibility/stretching exercises such as stretching/yoga, push-ups, curl-ups and weight lifting.
  •  Three to five times per week include aerobic exercises for 20 or more minutes.  Some aerobic exercises are brisk walking, bicycling jogging and swimming.  Other exercises that can be included for three to five times per week are recreational exercises for 30 or more minutes.  Some recreational exercises are soccer, basketball, martial arts, hiking, tennis and dancing.

What can you do on a daily basis as part of your physical activity plan?  Start walking the dog, working in the garden, park your car farther away and take longer routes to where ever you go.

Exercise should not be a chore but it should be fun and exciting!  Be creative by finding a variety of ways to stay active.  Have your family, friends and co-workers to get involved with exercise.  Good luck and enjoy!