September / October 2011
nourish a better you. a better us.
New!
nourish yourself • Become INSPIRED by stories of life transformations
nourish your family • TIPS for picky eaters • SPICE up your dinners
nourish your community • Become a HEALTH COACH • JOIN the IIN family
D ear R e a d e r , 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
Dina Wilson
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.
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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.
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2011 - Nourish Magazine
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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.
letter from the editor
Nourishment Comes From Within By: Dina Wilson
As an avid reader and journey but ultimately I would not have it any writer, I believe that other way. The miracle stories are gifts that should be of my recovery enables me to share my life shared. I created nourish so that its experience, my knowledge, and contributors can share their stories with you. my understanding with those who are seeking We want nothing more than for you to live health and balance. your best life, and we are honored to help you on your journey. One year ago, weighing about As the editor of this ninety-five pounds more publication, I have that I should, I decided helped others to tell that I could no longer their stories, but I continue on the path “But I have promises to keep, believe in living by I had been example so, here traveling. And miles to go before I sleep, is my story ... Spending 18 And miles to go before I sleep.� hours a day, going I have so much 90 miles an hour, for which to be fulfilling - Robert Frost grateful - a loving everyone’s needs and supportive while ignoring my husband, a healthy own was an and happy son, a family unsustainable way of who loves me life, and I had reached my unconditionally, breaking point. By the end of and friends who make me laugh. the day I felt unfulfilled, This year however I am most malnourished, frustrated, and overwhelmingly grateful for my recovery. sad about the kind of mother, wife, daughter, and friend I had become. I knew I needed to Like millions of other Americans I spent much reevaluate my life. of my life suffering from unconscious living, disordered eating, and a sugar addiction. After careful consideration I decided to take a leave of absence from my job and spend a For years I cursed this emotional disease but year putting my life back together. I needed now recognize its gift. It has been a long to find myself again. With much sacrifice and
a big leap of faith, I jumped into the unknown and began searching for the best version of myself, the life I craved.
“I thank God for my handicaps, for through them, I have found myself, my work and my God.”
- Helen Keller -
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.
www.integrativenutrition.com
877-730-5444
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.
The Integrative Nutrition Catalogue is online Click here to read
www.integrativenutrition.com
877-730-5444
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.
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 longterm, 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 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, hardworking, 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
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.
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
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.
“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 -
www.tenstudiohill.com
917 - 882 - 0930
5 Terrific Tips for Feeding Picky Eaters by: Lisa Miller 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.
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
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
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.
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.
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.com 914 - 482 - 2265
Kitchen Time-Saving Tip:
A New “Spin” on Adding Nourishment by: Shanasy Bratt, PhD
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 “flavorenhancers,” 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.
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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