Sweet treats, including cookies and cakes, are on many people’s minds and tables during the holidays. With increased focus on trans fats, the process of hydrogenation that makes liquid oils into solid fats, you may be wondering how you can enjoy these holiday goodies.

You can substitute traditional baking ingredients with healthier options to help lower trans fat intake.

  • Go easy on foods with “hydrogenated” or “partially hydrogenated oils”

  • Switch to oils or trans fat-free margarines

  • Add healthy ingredients to cake or cookie batters, like raisins or toasted nuts instead of chocolate chips

  • Choose products that are trans fat-free.

In addition to limiting trans fat intake, think about cutting back on total fat by using fruit purees or yogurt in place of butter or other spreads.

No matter what changes you make in your holiday recipes to help reduce total fat intake, change slowly and substitute one ingredient at a time.

For more information on healthy eating check out the L...

Alot of times I hear from people that they can not afford or have the time in having a healthy lifestyle.  Each day anyone of us can take just a few small steps each day to lead a life.  Here are 6 steps to get started:

  • Eating 5 fruits and vegetables – rich  in vitamins, minerals and fiber.  Eating plenty each day can reduce your risk of cancer, heart disease and stroke.

  • Make a effort to increase your water intake .  Drink plenty of water each day to keep you healthy and hydrated.  Water regulates body temperature, carries nutrients, removes wastes, and cushions joints, organs and tissues.

  • Have three good laughs every day!  Laughing promotes the release of endorphins in your brain, helping you feel better and have a positive attitude.

  • Spend 2 hours of less each day in front of the television or on a computer.

  • Have 1 hour of physical exercise today!  Move your body with physical activity 1 hour each day – walk, bike, swim, dance, run…  Pick activiti...

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 .  There are 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:

  • High fiber breakfast cereals with low fat milk

  • Low fat yogurt with fruit and poss...

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...

 

 National Nutrition Month is finally here and this year theme is Savor the Flavor of Eating Right!  The Academy of Nutrition and Dietetics theme encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives.   #NationalNutritionMonth

 

So how can we Savor the Flavor of Eating Right?  The Academy of Nutrition and Dietetics explains below:  


1. How, when, why and where we eat are just as important as what we eat. Making sure to enjoy the sight, sounds, memories and interactions associated with eating are essential to developing an overall healthy eating plan.


2. Develop a mindful eating pattern that includes nutritious and flavorful foods, while also taking the time to enjoy everything that a healthful and tasty meal brings with it. That's the best way to savor the flavor of eating right!


3. It is possible to enjoy the taste and flavor of food while still maintaining a healthy diet...

 

 

I read this very interesting article from NBC News Online that was saying that Americans are starting to get healthy this year.  (Here is the link to the article by clicking here ) It was interesting that alot of the studies that were sited from this article said and I quote " studies showed a decline in the number of new diabetes cases; sugary soda consumption dropped off; and Americans were actually starting to eat more healthfully."  It also explained that the quote "Messages about the dangers of eating too much and exercising too little may have finally started to resonate with Americans."  

 

I started to wonder if alot of these PSAs (Public Service Announcements) are really working.  What motivates us to change and make a positive start to our lives?  Is it a near death experience? Is it becoming frustrated with doing the same thing over, over and over again with no results? Or is it a new year and new beginning of doing something that will improve the quality of your l...

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Welcome to the Living Healthy Blog! 

Hello!

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

Living Healthy  www.livinghealthy1.org .  

 

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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!

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