n o u r i s ha better you. a better us.™

September / October 2011

nourish yourself• Become INSPIRED

by stories of life

transformationsnourish your family• TIPS for picky eaters

• SPICE up your dinners nourish your community• Become a HEALTH COACH

• JOIN the IIN family

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nourish magazine is an online publication on a mission to provide

you with thought-provoking information and resources that can

help you explore available options for personal, family, and

community wellness.

The publisher of nourish magazine, Generation Greener, LLC,

encourages you to make informed decisions about your health

and well-being based on balanced research you have done in

conjunction with advice from certified and experienced

healthcare providers.

The information provided in nourish is not intended as medical

advice and should not replace your professional relationship and

one-to-one conversations with qualified medical professionals.

The articles and advertisements provided here are based upon

the opinions of their respective authors and are not necessarily

endorsed by this publication.

Founder and Editor-in-Chief

Dina Wilson

Contact us:

nourishmagazine@gmail.com

© 2011 - Nourish Magazine

Front Cover from

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Dear Reader,

I created nourish so that you

may become aware of the opportunities you have to heal yourself. Nourishment comes from within. Diets may work temporarily, but until you see

yourself for what you’re worth, the food on your plate is secondary. We want to see you live better because a better you makes a better us.

The world needs you. You are here for a reason and I know that together we can cultivate a better tomorrow for us by nourishing a better you today.

When you nourish yourself first, your family is happier and our community thrives. I look forward to meeting you wherever our paths may cross.

Love always, Dina

As an avid reader and

writer, I believe that

stories are gifts that should be

shared. I created nourish so that its

contributors can share their stories with you.

We want nothing more than for you to live

your best life, and we are honored

to help you on your journey.

As the editor of this

publication, I have

helped others to tell

their stories, but I

believe in living by

example so, here

is my story ...

I have so much

for which to be

grateful - a loving

and supportive

husband, a healthy

and happy son, a family

who loves me

unconditionally,

and friends who make me laugh.

This year however I am most

grateful for my recovery.

Like millions of other Americans I spent much

of my life suffering from unconscious living,

disordered eating, and a sugar addiction.

For years I cursed this emotional disease but

now recognize its gift. It has been a long

journey but ultimately I would not have it any

other way. The miracle

of my recovery enables me to share my life

experience, my knowledge, and

my understanding with those who are seeking

health and balance.

One year ago, weighing about

ninety-five pounds more

that I should, I decided

that I could no longer

continue on the path

I had been

traveling.

Spending 18

hours a day, going

90 miles an hour,

fulfilling

everyone’s needs

while ignoring my

own was an

unsustainable way of

life, and I had reached my

breaking point. By the end of

the day I felt unfulfilled,

malnourished, frustrated, and overwhelmingly

sad about the kind of mother, wife, daughter,

and friend I had become. I knew I needed to

reevaluate my life.

After careful consideration I decided to take

a leave of absence from my job and spend a

year putting my life back together. I needed

to find myself again. With much sacrifice and

Nourishment Comes From WithinBy: Dina Wilson

“But I have promises to keep,

And miles to go before I sleep,

And miles to go before I sleep.”

- Robert Frost -

letter

from the

editor

a big leap of faith, I jumped

into the unknown and began

searching for the best

version of myself, the life I

craved.

My prayers for guidance

were answered when

someone told me about the

Institute for Integrative

Nutrition, a highly acclaimed

nutrition school that

promotes balanced living and

thoughtful eating. A

curriculum that includes

lectures from medical

doctors, spiritual healers and

inspirational leaders, this

school is changing people’s

lives. Its curriculum is

designed as a training

program that certifies people

to be health coaches - but I

enrolled for selfish reasons -

to heal my body, mind &

soul, and to find myself

again. In less than a year, I

accomplished that and so

much more.

Inspired by the program and

its founder, Joshua

Rosenthal, I now know that it

is my duty to coach and

inspire others to find the

happy and balanced life they

are seeking. This is the

reason I am on this earth, the

reason for being blessed with

an eating disorder. My

recovery is a gift that I am

eager to share with you.

I created nourish so that you

may become aware of the

opportunities you have to

heal yourself. Nourishment

comes from within. Diets

may work temporarily, but

until you see yourself for

what you’re worth, the food

on your plate is secondary.

We want to see you live

better because a better you

makes a better us. The

world needs you. You are

here for a reason and I know

that together we can

cultivate a better tomorrow

for us by nourishing a better

you today.

When you nourish yourself

first, your family is happier

and our community thrives. I

look forward to meeting you

wherever our paths may

cross.

__________________________

Nourish magazine includes

stories from people who

healed themselves from

depression, allergies, or

general unhappiness. I hope

that somewhere in these

pages you can find something

that is valuable to you so that

you too can heal your body,

mind, and soul.

“I thank God for

my handicaps, for

through them, I have

found myself,

my work and

my God.”

- Helen Keller -

Could one conversation

change your life?Call the Institute for Integrative Nutrition TODAY.

Tell them Dina Wilson sent you and be sure to ask for the latest discount in tuition.

www.integrativenutrition.com 877-730-5444

www.integrativenutrition.com 877-730-5444

The

Integrative

Nutrition

Catalogue

is online

Click

here

to read

Life Health Coach, Motivational Speaker, Energy

Therapist and Wedding Officiant. I am grateful to have

all the necessities of life and then some.  

My health is strong and I do not have to rely on

medication.  I take some daily supplements, which

support my healthy approach toward shopping for,

growing, and cooking local, organic foods. I have

learned to listen to my body and nourish it with the

cleanest fuel possible. I am embracing my maturing

age, and I’m proud of all the wrinkles I have

accumulated. I’ve earned them all. They tell the story

of my life, a life worth living.

I have had my share of pain but now know it was part

of a larger plan to make me who I am today.  Suffering

from undiagnosed depression, my Dad, a gentle, hard-

working, respectful and seemingly happy human left his

wife and four children. During his 54th year, he took

his own life. No stranger to the effects of this decision,

my dad was forced to live his whole life without his

dad, who had also committed suicide. So when I

began suffering from depression I knew I needed to

conquer it. In my 40s, I became tired of being angry,

depressed, and moody. I no longer wanted to find fault

with everyone else. I grew fearful that my children

might eventually start feeling the same way I did. 

Depression is a lonely disease that is so hard to

understand, treat and diagnose. But, I had to find a way

to heal myself and protect my children. I had to

understand what was causing this depression and a

seemingly genetic tendency toward it. I cried out for

The Gift of

Presence

by: Nick Oddo

What's so special about being 54?

Living life, finally. I feel so

blessed to have manifested

Happiness, Health & Wealth.

Against all odds I am in a long-

term, loving relationship, I have

two amazingly gifted children and

a wonderful daughter-in-law,

three special siblings, loving

relatives, and an incredible

variety of super friends. My

precious and gentle dog, Stella

and I roam our park like property

admiring the panoramic views of

the Hudson River. And, I am

living my passion as a Positive

I had to find a way to heal myself and

protect my children. I had to understand

what was causing this depression and a

seemingly genetic tendency toward it.

help. Help for me, help for my

kids. In 2004, the magnificent

energy of this Universe

answered my call.

Synchronicities lead me to an

amazing nutritionist who taught

me the importance of our blood

type and genetic make-up. She

listened to me. She heard my

story. She saved my life.

“Wheat gluten is causing your

depression,” she suggested.

Being an Italian who ate bread,

pasta, and pizza religiously, this

thought was a lot to have to

absorb. Could food really

create negative thoughts, brain

fog, depression, and low

energy? My resistance was

strong. But, it didn’t take too

long for me to accept her

theory. My dad was a baker.

He ate gluten. He kneaded

gluten. He breathed gluten. I

knew I needed to break the

cycle.

So little by little I made

changes to my diet and I

started healing my body and my

mind. My energy increased, my

brain fog lifted, and the positive

feelings running through my

veins were infectious. And

then, in 2007 The Universe

sent me to The Institute for

Integrative Nutrition and all

LIFE broke loose! IIN taught

me, above all, to listen to my

body, mind and spirit, as they

are never wrong.  I had no idea

when I signed up for IIN that

this training would become my

passion and my new career.

Today, I am happy, healthy,

fully alive, keenly present, and

eager to help others heal

themselves.

I continue to stay connected to

the amazing vision of Joshua

Rosenthal (IIN’s Founder) and

remain inspired to create a

ripple effect of health around

the globe. I know I will be

spending the rest of my

precious life spreading LOVE

and POSITIVE ENERGY

whenever I can and to

whomever is ready to listen. I

am honored to be here to make

a difference.

www.tenstudiohill.com 917 - 882 - 0930

“Nick is the most intuitive person I know. Within minutes of listening to me he knew exactly what I was thinking and feeling, and explained it to me with more eloquence than I was able to. Filled with so much love and positive

energy, Nick will advise you with such compassion you’ll wonder why you were ever feeling stuck. A coach to those who coach others for a living, Nick’s gifts will renew your spirit and allow you to continue to shine your light on the world. He is a blessing to those who know him and those who don’t.” - Testimonial from client -

I’ve been blessed with a toddler who will eat

pretty much anything- hummus, olives,

cashews, broccoli, lentils, green smoothies,

etc. – but several clients of mine tell me that

their children and/or younger siblings are

extremely picky eaters. This is a struggle for

many parents, so I want to give you 5 tips you

can implement today to overcome those picky

eater tendencies.

1. Don’t battle/force

If you hate spinach, wouldn’t you be upset if

someone sat in front of you with a fork filled

with spinach and tried to force it in your

mouth? Or if they told you that you couldn’t

get up from the table until you finished your

spinach? Children react the same way and

they’ll develop an unhealthy relationship with

food if you force it on them and/or get into a

battle of the wills with food. Try to approach

food nonchalantly: offer different foods to

them (including ones they may dislike) and just

let it be if they’re not willing to take a

bite. Enjoy your own food because

they may see you happily eating it

which might make them more willing

to take a bite.

A colleague once said something that’s

stuck with me, and I use this with my

son. If your child turns his nose up at

a particular food just say, “That’s

okay. Maybe you’ll like it next time.”

That phrase keeps the possibility open

that the next time he tries this food, it

just might taste yummy.

2. Condiments

Children like options. With each meal

include a few different condiment

options. (no more than 3 – you don’t

want to overwhelm them!) Making

chicken for dinner? Grill it or bake it

plain and let your child slather it

with barbeque sauce and/or top it with

corn & beans. Steel cut oats for

breakfast? Display some nuts, dried

fruit, spices, etc. and let them mix

their favorite ones into their oats.

3. Model good behavior

Children are always paying attention

to what you do. If you’re eating

cookies, chips, fried chicken and corn

dogs all the time, then they’ll think

that’s acceptable. On the other hand, if

5 Terrific Tips for Feeding Picky Eatersby: Lisa Miller

your lifestyle consists of fruits, vegetables, whole

grains, nuts, seeds and leafy greens, then they’ll be

more attracted to those same foods because they see

you eating (and enjoying!) them. Your children look up

to you and want to do what you do.

4. Snack-time Tip

Offer kids a “snack tray.” Use an ice-cube tray, muffin

tin, or other compartmentalized dish and put bite-size

portions of nutritious food in each section. Add healthy

options like:

• peeled apple slices, with or without peanut butter

• quarter an avocado sliced lengthwise

• banana chunks

• steamed broccoli florets

• cheese “blocks”; tofu “blocks”

• hard-boiled egg wedges

• vegetable sticks

Reserve two compartments for dip. Children love to

dip!. Dipping less favored foods, especially veggies, in

a favored dip is a sure winner.

5. If at first you don’t succeed - try, try again

It takes a child, on average, about 8-12 times of trying

a new food before they develop a taste for it. Serve a

new food several times while practicing the strategies

above. This gives your child a chance to become more

familiar with it. You can also try serving it in a different

way (add peas to soups, salads, pasta dishes, etc.).

Also, taste buds change. Aren’t there foods you hated

as a child, but now can’t live without? In that case, if

they REALLY hate a particular food, wait 3-6 months

and introduce it again.

www.lisamillerwellness.com914 - 482 - 2265

Lisa Miller is a Certified Holistic Health

Coach accredited by the American

Association of Drugless Practitioners.

She received her education from the

Institute for Integrative Nutrition in New

York City. With an emphasis on

Nutrition and Naturopathic care, Lisa

has a true passion for helping others

live the best life possible with an

abundance of happiness and energy by

making simple healthy changes.

Most of us are always trying to get the best

nutritional bang for our buck! We often

purchase our produce

organic, we take

supplements to make

up for nutritional

deficiencies, and we

try to cook and

prepare our foods in

ways to preserve as

much as the nutrients

as possible. What

else can we do?

Enter - superfoods!

Superfoods, the latest

buzzword in nutrition,

is a fantastic way to

power-pack some

potent phytonutrients

and high levels of

antioxidants into your

family’s diet, with

almost no effort. And

psst, the kids will

probably never know.

Never heard of

superfoods? They are

foods, especially

abundant in vital

nutrients, enzymes, and antioxidants. Being

nutrient-dense as they are, superfoods offer

numerous healing benefits to the body.

To save time in your kitchen, purchase a small

or medium sized turntable (a.k.a. Lazy Susan)

and a half dozen or so

empty spice bottles.

These are easily

found at either

discount stores or

kitchen and bath

supply stores. Find a

place in your kitchen

where you can easily

store your turntable

(with the spice bottles

on it) and yet be able

to quickly take it out

to put on the dinner

table. If you have a

very small dinner

table, then a spinning

spice rack might work

better for you.

Now, instead of filling

the bottles with

spices, normally used

as “flavor-

enhancers,” fill them

with powdered

super-foods to use as

“nutrient-enhancers.”

By using this turntable

of superfoods, you’ll find that it will save you

a lot of time from looking all over your kitchen

for different bottles, plus with everything in

one place, you won’t forget anything.

Kitchen Time-Saving Tip:

A New “Spin” on Adding Nourishmentby: Shanasy Bratt, PhD

These superfood powders can be sprinkled

on or mixed in almost any meal you prepare,

such as pastas, wraps, casseroles,

smoothies, soups, sauces, etc., often with

little or no change in flavor. They can

usually be purchased at your local health

food stores or online.

Here are just a few suggestions for some of

the most super nutrient-dense powdered

foods to power-pack you with great health

and energy!

1. Ground Flaxseeds

Although it is best to ground your own

flaxseeds just before eating, if you are short

of time, purchase them already ground.

Ground flaxseeds allows for better

absorption of their nutrients as opposed to

the whole seeds. Flaxseeds have just a

slightly nutty flavor. They contain an

abundance of omega-3 fatty acids (beneficial

for protection against heart disease, cancer

and diabetes) and are rich in fiber. They

have very little flavor yet add a bit of

texture. I add these to almost everything I

make, especially pastas, soups, granola, and

smoothies. It actually makes for a nice

garnish too.

2. Maca Root Powder

Maca is a member of the cruciferous family,

resembling the radish. It has been used

medicinally for centuries in South America.

Maca has been reported to heal the body’s

glandular-hormonal system, nervous system

and cardiovascular system. It contains both

micro and macronutrients, including traces of

31 different minerals and can boost your

energy and immunity. Maca has a bit of a

malt flavor, yet has a spicy undertone to it. I

tend to use it in my nut milks, smoothies, and

any recipe that calls for almond or cashew

butter. It is also known to go quite well with

cacao (raw, unprocessed chocolate).

3. Kelp Powder

Instead of reaching for the salt, try this tasty

sea vegetable. It is extremely rich in

minerals, especially iodine, which is

important for healthy thyroid function. Kelp

has been known to absorb and eliminate

heavy metals from the body. It’s beneficial

for weight reduction and as a blood purifier.

Since kelp has quite a salty taste to it, it is

best used anywhere you would normally use

salt, especially soups or sushi items.

4. Wheatgrass or Barley Grass Powder

These young cereal grasses contain an

abundance of highly potent vitamins,

minerals, enzymes and antioxidants. They

are known to be a superior source of protein

due to their bioavailability in the body. Also,

being rich in chlorophyll, they are great for

promoting healthier blood. Although being

fairly strong in taste, these juice powders

have been used for anti-aging, anti-cancer,

anti-inflammatory, and cellular health

therapies all over the world. I tend to use

this mainly in smoothies because of the

strong flavor. If you make a smoothie with

lemon or lime, it does tend to cut the

sharpness of the flavor. Smoothies with nuts

or nut butters help cut the taste also.

Because of the high chlorophyll content, it

will tend to turn whatever it is in green – so

be aware if you don’t want green food.

5. Chia Seeds

Chia seeds, with their mild, nutlike flavor,

are a powerhouse of nutrition and easily

digestible! They are edible seeds that come

from the mint family. Chia is very rich in

omega-3 fatty acids, even more so than flax

seeds. Chia seeds provide fiber and ample

calcium and protein to your tissues. The seeds

are also rich in boron, which helps the body

assimilate and use calcium.  The nutrients in

chia seeds support healthy brain functioning

and body strength and help cleanse the

intestines. And, unlike flax seeds, they do not

have to be ground to make their nutrients

available to the body. I sprinkle chia seeds,

whole or crushed, onto soups, pastas, salads,

smoothies, vegetable juices, or just about

anything. If you soak your chia seeds, they

will form a gel and can be used to thicken

sauces, soups, jellies, puddings, and even

salad dressings.

6. Turmeric

This spice has a zesty flavor, and is often

used in curries and for its rich color (caution:

it can stain surfaces). In India, the medical

field has taken advantage of curcumin's (a

product of turmeric) beneficial properties for

thousands of years. Current research suggests

it could be one of nature's most powerful

healers. Curcumin is known for its potent

anti-inflammatory properties, strengthening of

the digestive system, decreasing inflammation,

enhancing liver function and purifying the

blood. It is interesting to note that in India,

where turmeric is widely used, four of the

common U.S. cancers (colon, breast, prostate

and lung) are ten times lower. Since it is the

prime ingredient in curry, I often use it in rice

dishes, various sauces, Asian and Indian

recipes. It can even be used as a substitute

for saffron or dry mustard. Turmeric is often

added to relishes and chutneys. Remember

that turmeric is very strong and cooking

makes it even stronger – so use cautiously.

7. Garlic Powder

The medicinal properties and benefits of

garlic are strongest when it is raw and

crushed or very finely chopped – but when

you are short of time, organic powdered garlic

is better than no garlic! Garlic is known to be

antibacterial, antiviral and anti-fungal and is

good for the cardiovascular system. It lowers

LDL (bad) cholesterol and blood pressure and

has been used to fight cancer cells. Fresh

minced (preferably) or powdered garlic is

quite popular on almost any dish. My favorite

is pasta, veggie wraps, Mexican dishes, soups

and salads.

Now that you have a new arsenal of potent

nutrients to add to your culinary creations, be

on the lookout for other super nutrient spices

and foods to experiment with. Just google

“superfoods” and you’ll find a plethora of

additional options to be found online. Keep

adding to your turntable of superfoods and

when you’ve got an urge for some extra

nourishment, take it for a spin!

Shanasy Bratt, PhD, CHC is a Certified Health Coach specializing in helping others who want to

transition into eating more healthfully, compassionately and eco-sustainably. Driven by her love

for animals, respect for nature and insatiable thirst for nutritional knowledge, Shanasy has a strong

passion for guiding others to make conscious & compassionate choices about what they eat. She

offers group and individual coaching (in-person or by telephone), workshops and public speaking

events. 

www.gethealthy-gogreen.com 815-968-6860

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