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Thursday, 04 February 2021 13:53

Random Thoughts from a Cancer Survivor

Today is World Cancer Day, an international day marked on February 4 to raise awareness of cancer and to encourage its prevention, detection, and treatment. I didn't share many photos or thoughts during my cancer journey (Stage 3 Ovarian Cancer), so today is a rare day for me to share these photos from Nov 2019 when I had just completed all of my chemotherapy treatments. You can see my attempts to paint on my eyebrows, try out fake eyelashes (that lasted a day and then I gave up, but I did get a good laugh trying), or just go bare. By the miracle of cold capping, I was able to save my head hair, but lost all other body hair.
 
Today I was inspired to share some random thoughts of my cancer experience to hopefully help friends and family of cancer patients as well as to help cancer patients. Please feel free to reply to this post if you have any ideas to add or forward to a friend if you think it might help. The one thing I did learn in going through cancer diagnosis and treatment is that most of us have been impacted by this disease in one way or another. There are so many resources out there. Whether you are a caregiver or a patient, you are not alone.
 
For Friends & Family of Cancer Patients
 
1. It was always so helpful when friends and family would offer a specific thing they could do for me rather than ask for me to reach out with anything I needed. Most of us are not great about asking for help, but it's much easier if the person offers something specific. I had friends offer to organize a meal train (loved it!), contribute food to the meal train, walk my dog on days I couldn't, take me to my acupuncture appointments when my husband wasn't able to, etc. It was much easier to say yes when something specific was offered. I now try to do the same for others.
 
2. Ask what is the biggest concern that your friend is facing and try to help them with it. One of my concerns in the beginning was what would I do during my six week surgery recovery because I don't like to be inactive. A friend knew this and sent me a care package with coloring books, funny reading books, a list of shows to watch - things to help pass the time. Another one of my concerns was losing my eyebrows. A friend offered to go eyebrow pencil shopping with me, which on my own would have been very difficult given the circumstances. She helped to make it a fun activity.
 
3. Please consider not sharing all of your cancer stories with your friend or family member about so-and-so who had cancer and died. I felt like a cancer magnet as soon as I mentioned to anyone that I had cancer. Everyone seemed to want to share their stories about who they knew who had cancer (and most of the stories I heard did not have happy endings). If you want to share about a friend or family member and you think it will be helpful or hopeful, by all means, share. I was already concerned about my own mortality and recurrence and did not want to hear stories of people dying from cancer. I have one friend who told me a story about someone she knew who died from chemo (as I'm going through chemo). It served me no purpose to hear this story. Words have power. I definitely have compassion and want to hear about others who have cancer and be there for them and their loved ones, it's just that it felt a little too raw and happened much too often while I was in the throes of it all. While I was going through it, I just needed to be surrounded by positivity and hope.
 
4. Find out when certain important appointments are (chemo treatments, surgery dates) and reach out on those days. It was always so sweet when friends and family remembered my chemo days and wished me well.
 
For Cancer Patients
 
1. If you have to go through chemotherapy, and you want to save your head hair, cold capping does work! As you can see in the photos above, I lost my eyelashes and eyebrows. My head would have been bald. Those caps work. They are not pleasant to go through (I had 10 hour days with minus 32 degrees F on my head for each chemo day), but worth it for me without a doubt.
 
2. One of the possible negative side effects from my type of chemo is neuropathy. I'm not sure if this helped, but during chemo treatments, I had cold packs on my hands and feet. I also did acupuncture once a week (which is supposed to help with this) and I had zero neuropathy.
 
3. Accept help. Your friends and family want to help. Let them.
 
4. Reach out for support. There is so much support out there, many online groups (for these Covid times) and so many wonderful free services. I took advantage of the Clearity Foundation's offer for 10 free counseling sessions. I also enjoyed free massages through The Sandra Wing Foundation. These are just two of the MANY resources and offerings for cancer patients. Since going through treatment, I have learned of Imerman Angels and Breasties. If you search the internet for what you are looking for, many resources will pop up.
 
5. Realize that just because you have cancer, does not mean you have to see yourself as unhealthy. I loved it when my friend Janet said I was the healthiest cancer patient she had ever seen. As many of you know, prior to cancer I had written a book called Four Quadrant Living that talks about the four quadrants of health - Mind, Body, Relationships, and Environment. Everything that I had written about was definitely put to the test during my cancer diagnosis and treatment. I can without a doubt say that living a Four Quadrant Life helped me get through treatment with relative "ease". I focused on how I was healthy, rather than focusing on the cancer. I managed my stress (Mind) by journaling, listening to guided meditations, talking to my husband. I was healthy in my Body by walking, eating well, getting a good night's sleep. I didn't let the cancer overtake my Relationships by letting it be all I talked about. Having cancer let me connect with my friends and family on a deeper level so it really strengthened my relationships. I spent a lot of time sitting and walking in nature (Environment) which definitely helped my recovery. There are always silver linings and things to be grateful for. By focusing on the positive, I was able to keep my spirits up. It doesn't mean it was always unicorns and rainbows, but I was able to stay positive most of the time. On the days you feel down, that's okay. You are entitled. Cancer sucks.
 
6. Be your own advocate with doctors. Doctors do not have a crystal ball. There are so many factors involved in getting cancer and being treated for it. I sought out doctors who were "my people", the ones that I felt understood me and who were hopeful and positive. Ask as many questions as you need to. Get second opinions. You are your own best advocate for your health. Trust your gut and do not settle for a doctor who is not giving you the time of day or who is doom and gloom (and believe me, I encountered a few of those and quickly changed to another doctor).
 
I'm sure there are many other thoughts I have about cancer, but I just thought I would jot down a few today in honor of World Cancer Day. Hope it's helpful.
 

________

Dina Colman Mitchell, MBA, MA, NBC-HWC a widely published health coach, is the founder of Four Quadrant Living. Dina credits four quadrant living for helping her go through her own cancer diagnosis and treatment last year with grace, strength, and health. Now cancer-free, Dina continues to devote her time to helping others around the world live healthier, happier lives. Her Amazon Top 100 book, Four Quadrant Living: A Guide to Nourishing Your Mind, Body, Relationships, and Environment, shows readers how to take responsibility for their health and make healthy living a way of life. Contact Dina at  This email address is being protected from spambots. You need JavaScript enabled to view it.


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Published in Mind Blog
Wednesday, 30 December 2020 10:40

The 2-0-2-1 Plan

The beginning of a new year is a great time to reflect on the year behind and look forward to the year ahead. A great way to do this is with The 2-0-2-1 Plan.

Eight years ago, I created The 2-0-1-3 Plan and it resonated with so many of you. I have people asking every year if I will be sending out the newest year’s plan. We’ve missed a few years, but it seems like the perfect time to be reflecting back and looking forward. Be sure to comment below with your plan.

The 2-0-2-1 Plan is about starting off the New Year with intention, motivation, and accountability for health and happiness. It's okay if some of your items from last year are still on the list this year.

Forward this on to your friends and family and let's see how many people we can get on board to join in. Here's how it works.

2  Come up with TWO actionable and doable healthy living ideas. Be specific. Make them very customized for you. Think about your weakness areas. How do you do in the areas of stress management, having fun, sleeping well, eating healthy, exercising, having nurturing relationships, and living in a nontoxic environment (this can be related to your emotional or physical environment)? Are you pretty good about working out, but don't take any time for stress management? If so, don't put exercise on your list, but rather, put something that will reduce your stress. Commit to work on the areas that receive less of your focus. You will see in the examples below that the ideas are both manageable and quantifiable. Try to be as specific as you can, and don't over-commit. You can always over-deliver.

Here are a few ideas:

  • Meditate for five minutes three days a week first thing in the morning to start the day grounded.
  • Spend less time with those people in your life who make you feel worse about yourself (you can be specific with names, if you want).
  • Do not drink alcohol during the week, only on Friday and Saturday nights.
  • Get 7,500 to 10,000 steps at least four days a week (wear a device to track it).
  • Go to bed by 11pm every night so that you get at least 7 hours of sleep.
  • Make one fun plan a week that makes you happy.

Commit to doing the ZERO "do it now" item. What is the one thing that has been on your list to do for years that you know would benefit you in some way—career, health, relationships, personal—but you just have never done it? Commit to it to do it this year.

This one is really important! So many of you reported in that you did your "0" from last year. Way to go! In 2013, my "0" was to join Toastmasters which I have wanted to do for TWENTY YEARS! I finally did it that year and it has been one of the best things I've done. Setting the intention of doing it at the beginning of the year and stating it publicly helped to finally make it happen! Trust yourself. You know your "0". Let's make it happen this year.

Here are a few ideas:

  • Get out of a toxic relationship that has been bringing you down.
  • Make a change in your job if you feel miserable every day. (Sometimes this may not be possible due to financial constraints, but oftentimes even if we believe this to be the case, we do have choices that we have not allowed ourselves to believe in. Now's the time to believe in them and explore them.)
  • Hire a health coach and lose the weight for good.
  • Find a workout regime you like so that you look forward to exercise rather than see it as a chore. For some ideas, read Movement by Gypsy.
  • Join a support group (e.g. AA, Al-Anon, loss, cancer). If you need help, there are groups out there for you. Sharing your pain with others does help.
  • Write your memoir.
  • Volunteer.
  • Take classes.

2  Take at least TWO minutes every day to ground yourself in the day. Whether you want to take the time in the morning, afternoon, or evening, be sure to take them. Ground yourself in the day. You can do this by taking a few deep breaths allowing your mind to free itself from the mental chatter. Set an intention for the day (such as being mindful, grateful, open, strong, playful). Do a ritual if you choose (light a candle, share with your spouse one highlight from the day, write in your journal).

1  Choose ONE word for the year. Come up with one word that you want to represent you in 2021. Give it some thought because you want it to really encompass what you want for the year. When you have decided on your word, write it out in big letters and put it somewhere you will see it every day. Put it on your bathroom mirror, by your computer, on your vision board, at work, in your wallet. Some of my past year words include "confidence", "openness", and "surrender".

Here are a few ideas: faith, love, forgiveness, dream, health, peace, strength, hope, play, truth, trust, imagine, and share.

2-0-2-1  Take some time this week and think about your 2-0-2-1 plan. Be sure to comment below and let us know. It is helpful to share it with others to make it more real and to help hold you accountable. I will share my 2-0-2-1 plan in the comments below. If you want to share some of your plan, but not all of it, that's perfectly fine. Share what you feel comfortable with and keep private what you want.

I look forward to hearing from you. Let's make 2021 a year filled with health, happiness, and ... (insert your word here!).

And, of course, if you need help with making any part of your 2-0-2-1 plan happen, FQL can help you!


Be sure to share your 2-0-2-1 Plan in the comments section below!

________

Dina Colman Mitchell, MBA, MA, NBC-HWC a widely published health coach, is the founder of Four Quadrant Living. Dina credits four quadrant living for helping her go through her own cancer diagnosis and treatment last year with grace, strength, and health. Now cancer-free, Dina continues to devote her time to helping others around the world live healthier, happier lives. Her Amazon Top 100 book, Four Quadrant Living: A Guide to Nourishing Your Mind, Body, Relationships, and Environment, shows readers how to take responsibility for their health and make healthy living a way of life. Contact Dina at  This email address is being protected from spambots. You need JavaScript enabled to view it.


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Published in Mind Blog
Wednesday, 30 December 2015 09:42

The 2-0-1-6 Plan

The beginning of a new year is a great time to reflect on the year behind and look forward to the year ahead. A great way to do this is with The 2-0-1-6 Plan. Three years ago, I created The 2-0-1-3 Plan and it resonated with so many of you, so we've done it every year since. Be sure to comment below with your plan.

The 2-0-1-6 Plan is about starting off the New Year with intention, motivation, and accountability for health and happiness. It's okay if some of your items from last year are still on the list this year.

Forward this on to your friends and family and let's see how many people we can get on board to join in. Here's how it works.

2  Come up with TWO actionable and doable healthy living ideas. Be specific. Make them very customized for you. Think about your weakness areas. How do you do in the areas of stress management, having fun, sleeping well, eating healthy, exercising, having nurturing relationships, and living in a nontoxic environment (this can be related to your emotional or physical environment)? Are you pretty good about working out, but don't take any time for stress management? If so, don't put exercise on your list, but rather, put something that will reduce your stress. Commit to work on the areas that receive less of your focus. You will see in the examples below that the ideas are both manageable and quantifiable. Try to be as specific as you can, and don't over-commit. You can always over-deliver.

Here are a few ideas:

  • Meditate for five minutes three days a week first thing in the morning to start the day grounded.
  • Spend less time with those people in your life who make you feel worse about yourself (you can be specific with names, if you want).
  • Do not drink alcohol during the week, only on Friday and Saturday nights.
  • Get 7,500 to 10,000 steps at least four days a week (wear a pedometer to track it).
  • Go to bed by 11pm every night so that you get at least 7 hours of sleep.
  • Make one fun plan a week that makes you happy.

Commit to doing the ZERO "do it now" item. What is the one thing that has been on your list to do for years that you know would benefit you in some way—career, health, relationships, personal—but you just have never done it? Commit to it to do it this year.

This one is really important! So many of you reported in that you did your "0" from last year. Way to go! In 2013, my "0" was to join Toastmasters which I have wanted to do for TWENTY YEARS! I finally did it that year and it has been one of the best things I've done. Setting the intention of doing it at the beginning of the year and stating it publicly helped to finally make it happen! Trust yourself. You know your "0". Let's make it happen this year.

Here are a few ideas:

  • Get out of a toxic relationship that has been bringing you down.
  • Make a change in your job if you feel miserable every day. (Sometimes this may not be possible due to financial constraints, but oftentimes even if we believe this to be the case, we do have choices that we have not allowed ourselves to believe in. Now's the time to believe in them and explore them.)
  • Go on the trip you've been talking about taking for years. If your spouse doesn't want to join you, go with a friend, by yourself, or an organized group.
  • Hire a health coach and lose the weight for good.
  • Find a workout regime you like so that you look forward to exercise rather than see it as a chore. For some ideas, read Movement by Gypsy.
  • Join a support group (e.g. AA, Al-Anon, loss, cancer). If you need help, there are groups out there for you. Sharing your pain with others does help.
  • Write your memoir.
  • Volunteer.
  • Take classes.

1  Choose ONE word for the year. Come up with one word that you want to represent you in 2016. Give it some thought because you want it to really encompass what you want for the year. When you have decided on your word, write it out in big letters and put it somewhere you will see it everyday. Put it on your bathroom mirror, by your computer, on your vision board, at work, in your wallet. In 2013, my word was "confidence", in 2014 it was "openness", and in 2015 it was "surrender". Below, I say what my new word is.

Here are a few ideas: faith, love, forgiveness, dream, health, peace, strength, hope, play, truth, trust, imagine, and share.

6  Take SIX minutes every day to ground yourself in the day. Whether you want to take the six minutes in the morning, afternoon, or evening, be sure to take them. Ground yourself in the day. You can do this by taking a few deep breaths allowing your mind to free itself from the mental chatter. Set an intention for the day (such as being mindful, grateful, open, strong, playful). Do a ritual if you choose (light a candle, share with your spouse one highlight from the day, write in your journal). I talk more about this in chapter 9, "Losing My Mind(fulness)," of my book, Four Quadrant Living: Making Healthy Living Your New Way of Life.

2-0-1-6  Take some time this week and think about your 2-0-1-6 plan. Be sure to comment below and let us know. It is helpful to share it with others to make it more real and to help hold you accountable. I've shared my 2-0-1-6 plan in the comments below. If you want to share some of your plan, but not all of it, that's perfectly fine. Share what you feel comfortable with and keep private what you want.

I look forward to hearing from you. Let's make 2016 a year filled with health, happiness, and ... (insert your word here!).

And, of course, if you need help with making any part of your 2-0-1-6 plan happen, 4QL can help you!


Be sure to share your 2-0-1-6 Plan in the comments section below!

________

Dina Colman, MA, MBA is an award-winning author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her Amazon Top 100 book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.

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Published in Body Blog
Friday, 02 January 2015 11:00

The 2-0-1-5 Plan

The beginning of a new year is a great time to reflect on the year behind and look forward to the year ahead. A great way to do this is with The 2-0-1-5 Plan. Two years ago, I created The 2-0-1-3 Plan and it resonated with so many of you! We had the 2-0-1-4 Plan last year and now it's time for your new plan. Be sure to comment below with your plan.

It has been on my mind the past couple of weeks to send out this blog and today I received an email from a client I haven't seen in over a year proactively telling me about her 2-0-1-5 Plan. The 2-0-1-4 Plan had been so motivating for her, so without prompting she had already done her 2-0-1-5 Plan! I have to admit, these plans have been life changing for me too.  

The 2-0-1-5 Plan is about starting off the New Year with intention, motivation, and accountability for health and happiness. It's okay if some of your items from last year are still on the list this year.

Forward this on to your friends and family and let's see how many people we can get on board to join in. Here's how it works.

2  Come up with TWO actionable and doable healthy living ideas. Be specific. Make them very customized for you. Think about your weakness areas. How do you do in the areas of stress management, having fun, sleeping well, eating healthy, exercising, having nurturing relationships, and living in a nontoxic environment (this can be related to your emotional or physical environment)? Are you pretty good about working out, but don't take any time for stress management? If so, don't put exercise on your list, but rather, put something that will reduce your stress. Commit to work on the areas that receive less of your focus. You will see in the examples below that the ideas are both manageable and quantifiable. Try to be as specific as you can, and don't over-commit. You can always over-deliver.

Here are a few ideas:

  • Meditate for five minutes three days a week first thing in the morning to start the day grounded.
  • Spend less time with those people in your life who make you feel worse about yourself (you can be specific with names, if you want).
  • Do not drink alcohol during the week, only on Friday and Saturday nights.
  • Get 7,500 to 10,000 steps at least four days a week (wear a pedometer to track it).
  • Go to bed by 11pm every night so that you get at least 7 hours of sleep.
  • Make one fun plan a week that makes you happy.

Commit to doing the ZERO "do it now" item. What is the one thing that has been on your list to do for years that you know would benefit you in some way—career, health, relationships, personal—but you just have never done it? Commit to it to do it this year.

This one is really important! So many of you reported in that you did your "0" from last year. Way to go! In 2013, my "0" was to join Toastmasters which I have wanted to do for TWENTY YEARS! I finally did it that year and it has been one of the best things I've done. Setting the intention of doing it at the beginning of the year and stating it publicly helped to finally make it happen! Trust yourself. You know your "0". Let's make it happen this year.

Here are a few ideas:

  • Get out of a toxic relationship that has been bringing you down.
  • Make a change in your job if you feel miserable every day. (Sometimes this may not be possible due to financial constraints, but oftentimes even if we believe this to be the case, we do have choices that we have not allowed ourselves to believe in. Now's the time to believe in them and explore them.)
  • Go on the trip you've been talking about taking for years. If your spouse doesn't want to join you, go with a friend, by yourself, or an organized group.
  • Hire a health coach and lose the weight for good.
  • Find a workout regime you like so that you look forward to exercise rather than see it as a chore. For some ideas, read Movement by Gypsy.
  • Join a support group (e.g. AA, Al-Anon, loss, cancer). If you need help, there are groups out there for you. Sharing your pain with others does help.
  • Write your memoir.
  • Volunteer.
  • Take classes.

1  Choose ONE word for the year. Come up with one word that you want to represent you in 2015. Give it some thought because you want it to really encompass what you want for the year. When you have decided on your word, write it out in big letters and put it somewhere you will see it everyday. Put it on your bathroom mirror, by your computer, on your vision board, at work, in your wallet. In 2013, my word was "confidence" and last year it was "openness". Below, I say what my new word is.

Here are a few ideas: faith, love, forgiveness, dream, health, peace, strength, hope, play, truth, trust, imagine, and share.

5  Take FIVE minutes every day to ground yourself in the day. Whether you want to take the five minutes in the morning, afternoon, or evening, be sure to take them. Ground yourself in the day. You can do this by taking a few deep breaths allowing your mind to free itself from the mental chatter. Set an intention for the day (such as being mindful, grateful, open, strong, playful). Do a ritual if you choose (light a candle, share with your spouse one highlight from the day, write in your journal). I talk more about this in chapter 9, "Losing My Mind(fulness)," of my book, Four Quadrant Living: Making Healthy Living Your New Way of Life.

2-0-1-5  Take some time this week and think about your 2-0-1-5 plan. Be sure to comment below and let us know. It is helpful to share it with others to make it more real and to help hold you accountable. I've shared my 2-0-1-5 plan in the comments below. If you want to share some of your plan, but not all of it, that's perfectly fine. Share what you feel comfortable with and keep private what you want.

I look forward to hearing from you. Let's make 2015 a year filled with health, happiness, and ... (insert your word here!).

And, of course, if you need help with making any part of your 2-0-1-5 plan happen, 4QL can help you!


Be sure to share your 2-0-1-5 Plan in the comments section below!

________

Dina Colman, MA, MBA is an award-winning author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her Amazon Top 100 book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.

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Published in Relationships Blog
Sunday, 16 December 2012 18:53

Not Overeating this Holiday Season

There is no doubt that the stress of the holidays and the availability of unhealthy food can be a challenge to our healthy eating plan. Cookies, cakes, and candy are everywhere we go. Dinner tables are filled with dishes high in sugar, fat, and carbs. By all means, enjoy! Just do so in moderation so that your waist line doesn't expand too much as you enter the New Year.

 Here are seven ideas for not overeating during the holidays.

1. Eat before you go. Headed to a holiday party? Eat a healthy meal before you go so hunger will not drive the temptation to overeat when you are at the party. Be sure to have a meal with protein (lean meats, eggs, beans) and long-acting carbs (brown rice, sweet potato, oatmeal) to fill you up. If you don't have time for a full meal, even just eating a handful of nuts before you can help you eat less while you are there.

2. Go small. Use smaller serving plates to keep portions under control. We consume an average of 92% of what we put on our plate, so it is worth paying attention to what we feed ourselves. A two inch difference in plate diameter—from 12" to 10" plates—results in 22% fewer calories being served. Assuming a typical dinner has 800 calories, a smaller plate would lead to weight loss of approximately 18 pounds per year for an average size adult. If it is a buffet and you have the choice, opt for a smaller plate to put your food on.

3. Switch it up. Eat with your non-dominant hand to slow down your eating. If you are too uncoordinated to do this successfully at the dinner table with others, just pay attention to the rate at which you are consuming food and slow it down. (Or perhaps it could be something that you get the entire table to do so you all dine slowly, with a few laughs to boot).

4. Leave it. Decide that it is okay to leave food on your plate if you are full. Believe me, I am one of those people that cleans my plate regardless of my fullness meter, but this is an important one for not overeating.

5. Wait before you get seconds. If you are still hungry after finishing your first plate of food, allow a few minutes before reaching for seconds. It takes 20 minutes for the fullness in our stomach to reach our brains which is why we can reach the point of being stuffed. Waiting before you go in for seconds may give you enough time to realize that you are not hungry anymore.

6. Stay sober. By all means, have a drink and be merry, if you choose. Just recognize that the more you drink, the more you lose your resolve to eat well. The drinks add up the calories too.

7. Eat mindfully and enjoy. Part of health is pleasure. If we deprive ourselves of our favorite foods or feel we cannot (or should not) join in with special meal sharing with our friends and family, it affects our health in other ways. Stressing about eating is counterproductive to our health. Give yourself permission to enjoy the holiday meals. Just enjoy them fully and mindfully.

The holidays do not need to mean the choice between weight gain or deprivation. Find the middle ground and enjoy your favorite foods this holiday season.

What are your tips and tricks for healthy eating during the holiday season?
 ________

Dina Colman, MA, MBA is an author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.

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Published in Body Blog
Monday, 10 December 2012 14:36

Creating Your New Health Destiny

What would you do if you were told you had an 87% chance of getting cancer?

a. fear it
b. ignore it
c. beat the odds!

When I was told this by doctors 14 years ago, I did "a" and then "b" until I decided it was time to do "c". I chose to replace the fear and denial with empowerment. I left my sexy and lucrative high-tech job and went back to school to study health. I wondered whether how I lived my life could impact how my genes expressed themselves. In learning about the science of epigenetics, I discovered that yes, how we live our life (diet, stress, relationships, environment, etc) does impact our health. Inspired by what I learned, I founded Four Quadrant Living. My mission is to inspire and inform others that we do have control over our health.

Do you worry about getting cancer, diabetes, autoimmune disease, Alzheimer's disease, or heart disease because it "runs in the family"? Do you think you have high blood pressure or elevated cholesterol because it's "in the genes"? If so, it's time to get empowered and create your new health destiny.

Yes, family history is important and it is a factor in our health—but it is by no means the only factor. It is estimated that over 30 percent of cancers and 80 percent of heart disease, stroke, and type 2 diabetes can be prevented. This means that you have the power to create health in your life! Every day you make choices that impact your health—the foods you eat, the products you use, the exercise you get, the stress you allow, the people you surround yourself with, and the environment you live in.

Scientists used to believe that it was our genotype (DNA) that determined our health. Our DNA is certainly a part of the equation, but it is not the entire equation as once believed. Now scientists believe it is our phenotype that determines our health, which is our genotype plus our environment (where environment is diet, lifestyle, emotions, stress, and so on).

This new science of epigenetics tells us that our genes are not our destiny. The word epigenetics literally means “control above genetics.” The genes by themselves do not cause disease; it is how we live our life that affects how our genes express. And this gene expression is what ultimately results in health or disease. Genes can be turned on by injuries, diet, stresses, hormones, emotions, and infections. The bottom line is that health is in our hands; it is not simply in our genes.

Knowing our genetic code is certainly important because it allows us to change our environment accordingly. We may be susceptible to a hereditary disease, but we can do something about it. For example, if you feel you are at high risk for breast cancer because of family history, there are certain foods you can eat (e.g. the brassica family of vegetables such as broccoli, Brussels sprouts, and cauliflower contain the phytochemical sulforaphane shown to have anti-cancer properties), supplements you can take, and lifestyle changes you can make.

Similarly, if you have the celiac gene, knowing your genetic predisposition to the disease arms you with the information to remove gluten from your diet for your best chance at health. And so on. Our genotype (DNA) is important because it is a part of the equation—having knowledge about our DNA helps us take action for health. But, it is not the full equation. Our environment is also a part of the equation.

There are no guarantees in life, but by living a Four Quadrant Life you are proactively doing your best to beat the odds. For me, it's 14 years later and I'm still beating the odds.

If you have a particular health issue you are concerned about, contact Four Quadrant Living to discuss what things can be done specifically to reduce your risk. And, if you have not yet signed up for our newsletter, be sure to subscribe to get your free 47 page Getting Started Guide: Taking Your First Step on the 4QL Journey.

If you are living in fear about a certain health issue, it's time to choose empowerment instead!

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Dina Colman, MA, MBA is an author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.

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Winner of 10 Book Awards!

Revised and Updated, 2020

  • She truly cares

    I initially started working with Dina to help me with my diet for an autoimmune disease I have been battling for years. She has also helped me with stress, relationships, and work. She is very encouraging. I am now happier and healthier because of Dina. She truly cares about you and it definitely shows in the difference it has made in my life.
    Mary M.
  • Guidance & knowledge

    Reaching out to Dina was one of the best decisions I've made this past year. Every aspect of my life; spiritual, mental, emotional, physical, was out of balance. She was and continues to be exactly what my life was missing; someone to hold me accountable, a cheerleader, a confidant, a trustworthy advisor, a coach!
    Lisa H.
  • Saved my life

    Dina has provided me with the tools and knowledge that I needed to make changing to a healthier lifestyle a manageable goal. She never judged me when I stumbled but has only given me the encouragement and steps I needed to get back up and try again. I will be forever grateful to Dina because she has literally saved my life from the downward spiral I was in.
    Kristin A.
  • Helped me balance my life

    After the my mom's death, I withdrew from life. Dina helped me move past the self-destructive tendencies I had used to cope with my grief. She is a compassionate listener, offers gentle suggestions, and provides nonthreatening accountability. Through our sessions she helped me balance my life. I don't know where I'd be without her.
    Liz L.
  • Lost 10 pounds

    Working with Dina has helped me to manage and control my prediabetes. I have lost 10 pounds with her guidance by being more aware of the food I am eating. I like working with Dina because I feel that she really tries to find ways for me to be healthy in my life—the things I like to do and eat—rather than providing a cookie cutter solution.
    Diane C.
  • Feel stronger and happier

    Dina and her Four Quadrant Living consistently give me simple, easy to implement suggestions to make my entire life healthier. With Dina's gentle guidance, I have vastly improved the way I eat, the way I deal with stress and, basically, the way I balance my life. It is impossible to not feel better, stronger and happier when working with Dina.
    Gracie T.
  • Offers variety of services

    Dina's approach is never threatening or condescending and she offers a variety of services that fit many, many different needs - whether just a little nudge when it comes to diet or organization or an all-out weekly session helping with all four quadrants. Highly recommend!
    Tiffany T.
  • Highly recommend her

    It wasn't just about food but my overall well-being. I got the tools to work toward the things that I wanted to achieve. I love that I can email Dina with any question that I might have along the way! I highly recommend her.
    Gabriela V.
  • Amazed at improvement

    By the end of the 3rd week (of the Detox Program), I started to notice changes. I felt less tired and was actually sleeping less. I was amazed at the improvement in my well being. Dina was great in providing information and motivation throughout the program. She presented a nice balance of telling me what I needed to know without overwhelming me.
    Dave L.
  • Invested in her clients

    Dina offered ideas on dealing with my job stress. I felt the ideas really catered to me and my job specifically, rather than being some general ideas I could get from internet research. I use one of the fantastic ideas religiously to help destress after every shift. I was so pleased with my experience, I recommended Dina's Four Quadrant Living to my sister.
    Bev Y.