Back to school again (in the Southern region of the United States) .  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...

Do you sometimes sit down and watch television after finish eat your dinner then sudden you have a urge to have that last popcorn filed bag or candy bar or even ice cream? You know you should not have it but your mind tells you go ahead. No one will know. That is what you would call Mindless Eating. Not being aware of this craving has even happen but only until you hit that scale. How does this happen? What can you do about this?

There are 6 steps that can help you to get a hold of Mindless Eating.

1. Use a bigger Fork

A study published in the Journal of Consumer Research shows that restaurant-goers who eat with really big forks (20 percent bigger than a normal fork you'd find at a restaurant) eat less food and leave more on their plates than people who eat with really small forks.
A possible explanation for this finding is that when people use small forks to eat, they feel like they are not making any big progress in eating their meal and quelling their hunger pangs, TIME reported. In...

When we thing of spring we usually think of green grass, short days and warm sunshine. But we also associate spring with flying pollen, asthma fl are ups and constant allergic reactions. While most people do not think these things can be prevented, there are ways that they can be managed. This article discusses food allergies and asthma; even though food allergies and asthma are not a seasonal allergy it is still very important to educate members on how to manage their conditions.


Food Allergies


A food allergy occurs when the immune system mistakenly attacks a food protein. Ingestion of the off ending food may trigger the sudden release of chemicals, including histamine, resulting in symptoms of an allergic reaction. The symptoms
may be mild (rashes, hives, itching, swelling, etc.) or severe (trouble breathing,
wheezing, loss of consciousness, etc.).   A food allergy can be potentially fatal and
scientists estimate that approximate...


Since 1990 the popularity of the Mediterranean Diet has exploded worldwide.  This modern nutritional healthy diet is inspired by the traditional dietary patterns of Spain, southern Italy, Greece, specifically the Greek island of Crete, and parts of the Middle East.  It has received acknowledge and praised from renowned chefs to researchers to become one of the most important diets for good health.  But what are the foods that are in this diet?  The food from the diet consists primarily of fresh local seasonal fruits and vegetables with an emphasis on poultry and seafood, rice, grains, beans and pastas.  Eggplant, artichokes, squash, tomatoes, legumes, onions, mushrooms, okra, cucumbers, and a variety of greens are served fresh, baked, roasted, sautéed, grilled and puréed.  The style of cooking for the Mediterranean Diet which is grilling or broiling is prevalent method of cooking particularly with the use of Olive Oil that is used in the preparation of salads, marinades, vegetables, p...


Since nature is full of emergent properties, sustainability is always an emerging concept. Sustainability is about maintaining something indefinitely into the foreseeable future. Consequently, to be sustainable we have to anticipate and successful adapt to the changes ahead. Sustainability is a process, not a prescription. The process always requires social and ecological as well as economic dimensions. There is therefor no simple definition. It’s a journey we embark on together, not a formula upon which we agree.


Every year, 350 billion pieces of disposable plastic cutlery and wooden chopsticks are discarded in the United States, Japan and India. Research scientist Narayana Peesapaty has come up with a solution: edible cutlery and chopsticks. These products are made of millet, rice and wheat, contain no preservatives, and have a shelf life of 3 years. They will also decompose in 3 to 7 days (unless they are eaten). The use of this cutlery is not only healthier (plastics leach toxins)...




It is that time of year again!  Spring is here and so is the time to start gardening. Community Gardening is the best way of helping Mother Earth because not only are you helping the environment but you also are helping your community!  


I am back this year as a volunteer master gardener and helping my fabulous church – Lithia Spring United Methodist Church – ( – Pastor John Merk) with their community garden again on our church grounds.  This year we are going to add to the garden are fruits and pumpkins.


Community gardens are such a great need nowadays since the prices of organic produce has been going sky high.  Recently, I wrote an article called "Dig It! 4 Inspirations for Community Gardening" for Stone Soup blog about starting a community garden in your own neighborhood.  Click here to read the article to start your own neighborhood community garden.  Another great reference place about starting a community garden, school garde...

I am again out on the road and this time I am at Hollywood Beach, Florida to work for the Black Enterprises - Women of Power Summit.  I had a chance to work as a nutritional consultant for Abbott Corporation who was a sponsor at this event. I really enjoy this conference because it give women a chance to network with positive like minded women. The speakers at this summit were Actress Vanessa Williams and Alfre Woodard who received Legacy Awards and Debra L. Lee, chairman and CEO of BET Networks.  To see the videos of these talks click here













So excited to see all of these incredible women and hearing them speech but the best thing I had the chance to do at this trip was the sunrise beach yoga.  Hearing the soothing sounds of the waves splashing onto the shore., the sand stuck on my feet and seeing the seagulls flying around made me feel at peace and grateful for being there.  Our excel...

I always love to travel and discover what is new in every location that I visit even if it is my backyard.  I had the priviledge of going to a nature cultural hike with the Keeping It Wild group at the local state park called Sweetwater Park.  Keeping It Wild ( is quote "was created in 2005 by several Atlanta citizen-advocates who perceived the need to bring together members of diverse conservation communities in order to promote better stewardship for the natural lands in our area." A quote from the Keeping It Wild website states "We promote the enjoyment of the outdoors by overcoming barriers and providing opportunities for people from diverse backgrounds, interests and experience levels to explore our natural environment in new and exciting ways.  We connect diverse individuals and families to the land and each other by encouraging hands-on experiences through hikes, outings, educational opportunities and community-building partnerships."  I had a chan...

Continuing to Savor the Flavor of Eating Right this 2016 National Nutrition Month!  Here are the last 8 Healthy Tips for 2016!    #NationalNutritionMonth



9. Get Cooking Preparing foods at home can be healthy, rewarding and cost-effective. Resolve to learn some cooking and kitchen basics, like how to dice an onion or cook dried beans. The collection of How do I… videos at will get you started.


10. Dine Out without Ditching Your Goals. You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.


11. Enact Family Meal Time.  Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about goo...

The celebration of National Nutrition Month 2016 continues with the Academy of Nutrition Dietetics - 16 Healthy Tips for 2016 in order to Savor the Flavor of Eating Right! Let us start the count down now!  #NationalNutritionMonth



1. Eat Breakfast Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.


 2. Make Half Your Plate Fruits and Vegetables. Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.


3. Watch Portion Sizes. Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half fo...

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Welcome to the Living Healthy Blog! 


I am Denine Rogers, MS, RDN, LD, FAND a integrative dietitian nutritionist and wellness coach. So excited that you are viewing my blog!

I am on a quest in learning how to live healthy in the areas of Integrative Medicine, Herbal Medicine, Aromatherapy  and Nutrition.


 Living Healthy is a blog for the nutrition and wellness consulting business called

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"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." -Ann Wigmore

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This blog is meant to inform and entertain the general public and other healthcare providers on nutrition and health issues. Information on this blog does not replace that of your own health care provider. The opinions presented on this blog are my own and do not necessarily represent that of my employer or associations.  This blog is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for personal medical attention, diagnosis or hands-on treatment. None of the information in these posts are to be mistaken for medical care or recommendations. ALWAYS consult your doctor prior to changing your diet or starting a new supplement or exercise regime. The information in this blog is based in either opinion, life experience, or sometimes hard science. As I am simply sharing what I feel to be the truth in my life, I always urge people to find what they consider to be theirs. Thanks for reading and enjoy!