Home Mind Body Relationships Environment Image Map

Blog

Tuesday, 05 April 2016 14:44

My 6 Top Tips for Living Healthy

Written by
For me, living healthy is an active plan. I have to work at it. It takes time to shop for good food, make healthy meals, exercise, manage my stress, and so on. Sometimes I feel strong and the healthy living comes more easily. Other times, I'm low in willpower and I need all of the help I can get. Here are a few ideas of what helps me stay on track.1. Do it with a buddy.I am definitely more likely to get out for my run or walk (or insert exercise here) when I schedule to meet a friend. In…
Monday, 28 March 2016 17:48

Spring Cleaning, the FQL Way

Written by
We typically hear about spring cleaning in terms of cleaning out our "stuff". And I'm all for cleaning out our stuff. So much so, that I devote an entire chapter to it in my book, Four Quadrant Living: Making Healthy Living Your New Way of Life. The chapter is entitled "Free Space, Free Mind." The idea is that when we have a cluttered environment, we have a cluttered mind. You can click on the link to get some ideas for some serious house spring cleaning!But what about making sure the other areas of our lives are clean and clear? We…
Wednesday, 30 December 2015 09:42

The 2-0-1-6 Plan

Written by
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…
Friday, 02 January 2015 11:00

The 2-0-1-5 Plan

Written by
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…
Monday, 05 May 2014 09:13

Confessions from an Email Addict

Written by
Hi. My name is Dina, and I'm an email addict. I have a compulsion to try to keep up with my emails. Try as I might, it just doesn't happen. Lately, I have been feeling that my addiction is impacting my work productivity. I have three email accounts. Gmail, Four Quadrant Living, and Yahoo, all serving different purposes. Trying to keep up with all of them feels like a full-time job. Are you a fellow online addict? Perhaps your drug of choice is not email, but rather posting on Facebook, Twitter, YouTube, Pinterest, or texting. There are so many ways…
Sunday, 19 January 2014 09:24

The Burlesque Dancer and Me

Written by
We met at the corner of 8th Avenue and 40th Street in New York at a Dean & Deluca coffee shop. I recognized her immediately from her Facebook photo, a beautiful woman in her late 40s with long brown hair and a radiant smile. She looks like my cousins. She said I look like her sister. We had instant familiarity, even though we had only met a few weeks ago online. Cyndi Freeman found me on the internet. Her story is similar to mine in that we both have sisters who battled breast cancer and have been told by doctors…
Wednesday, 15 January 2014 09:08

Cough-Curing Yoga

Written by
I've never much been into yoga. I know it can be good for your health, but it's never been something I've been passionate about. Yes, I've dabbled in and out of it to try to understand what people love about it, but it's just never been my thing. I can see how it would be good for flexibility, strengthening, toning, and stretching. It can also supposedly be relaxing as you follow your breath. I've never mastered inhaling and exhaling comfortably while flowing in and out of the yoga poses. I find myself having to take two inhale/exhale cycles to every…
Wednesday, 08 January 2014 00:00

4 Healthy Alternatives to Soda

Written by
Many of you know that my soda of choice is Diet Coke. I've had an on-again, off-again relationship with it, as I talked about in my blog, "If Diet Coke Were Broccoli." I've even made giving it up part of my 2-0-1-3 Plan and 2-0-1-4 Plan. I have significantly reduced my intake of it, but I still did have it on occasion last year. I know it's not healthy for me, but I love the taste of it. I'm trying again this year to give it up for good. Eight days in and I'm holding strong! Soda is not good…
Wednesday, 01 January 2014 18:20

Undo the Holiday Indulgence

Written by
I don't know about you, but I'm happy it's the New Year. It's time to get back into a routine and away from so many indulgences. The holidays were fun and fantastic, but my body is on overload from the temptations that couldn't be resisted—sweets, heavy meals, drinks, and so on. I'm ready to give my body (and mind) a fresh, clean, healthy start to 2014! It's time to detox. Whether you are local or not, you can join me. For those local, I am leading a group detox starting Tuesday, January 21 (time TBD based on participants). For those…
Sunday, 29 December 2013 16:52

The 2-0-1-4 Plan

Written by
The end of 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 2-0-1-4 Plan. Last year, I created The 2-0-1-3 Plan and it resonated with so many of you! It was fun to share our plans for the New Year, so it's time to do it again. Be sure to comment below with your plan. For those of you who did it last year, you can see your plans here at the bottom of the blog.  The 2-0-1-4 Plan is about starting…
Wednesday, 11 December 2013 00:00

5 Easy-to-Buy, Healthy-to-Receive Holiday Gift Ideas

Written by
Here are some great easy-to-buy (forget shopping in the mall!) and healthy-to-receive (forget the food baskets!) gift ideas. These are great ideas for you or your loved ones. Give the gift of an experience—a week of fitness in the great outdoors, a relaxing massage or body scrub, a month of yoga or pilates classes, a session of health coaching, and more. The businesses highlighted below are partners of Four Quadrant Living and are offering special discounts to you. FOR THOSE LOCAL TO THE SAN FRANCISCO BAY AREA 1. Fitness. Give the gift of fitness to yourself or a loved one.…
Sunday, 08 December 2013 21:50

Bittersweet Holiday Time

Written by
"Have a holly jolly Christmas." "Deck the halls with boughs of holly." "Have yourself a merry little Christmas." The holidays are a happy time of year, right? They can be, but for many of us, they can also be bittersweet. A missed loved one can bring sadness to an otherwise joyous season. Christmas was a big deal in the household of Dan and Carol Luczynski, my father-in-law and mother-in-law. My husband and I always had to split Christmas week between LA (my family) and Phoenix (his family), but we always made sure that our time in Phoenix included Christmas eve…
Wednesday, 04 December 2013 00:00

Food Swapping for Health

Written by
My favorite new food discovery is nutritional yeast. If you don't know about it yet, let me introduce you. I use it as a Parmesan cheese substitute. I put it on salads and soups, but you can also top your casseroles, pasta, and popcorn with it.It is inactive so it does not have leavening ability. I buy it from the bulk bin at Whole Foods. Nutritional yeast is a good source of B vitamins, folic acid, selenium, zinc, and protein. Some describe it as having a cheesy, nutty flavor. I have been eliminating dairy from my diet, so I like…
Wednesday, 20 November 2013 00:00

5 Ways to a Healthier, Happier Marriage

Written by
I've seen quite a few clients lately who are unhappy in their marriages. Based on these sessions, I've noticed recurring themes and patterns in relationships. It made me think about what it takes to have a healthy, happy marriage. Here are five ideas. 1. Recognize that relationships take work. If you start with this premise, you are less likely to be disappointed in your marriage. We have an ideal that relationships should be pure bliss at all times. If you are with someone for the long haul, it is important to understand that there will be ups and downs based…
Wednesday, 13 November 2013 00:00

Are You Having Enough of the "F" Word?

Written by
Paying bills, shuttling kids, working, cleaning, cooking, organizing... the list of "to-dos" goes on. Too often, it gets in the way of the "F" word. FUN! I remember a chapter in Richard Carlson's Don't Sweat the Small Stuff... and It's All Small Stuff" that said, “Remind yourself that when you die, your ‘in-basket’ won’t be empty.” I think of this often when I'm saying too much "no" to the fun in my life because of the full in-basket. Last month, we did the 4QL July Plank Party (Body quadrant) and had great success with it! We had dozens of people…
  • Facebook: fourquadrantliving
  • Linked In: /in/dinacolman
  • Twitter: 4quadrantliving
  • YouTube: DinaColman
  • External Link: www.yelp.com/biz/four-quadrant-living-coaching-danville

  

 

 

Winner of 10 Book Awards!

How Healthy Are you?
GET YOUR FREE EBOOK to
find out how you are doing
in
each of the 4 quadrants + get practical tips including:


• 5 Steps to Mindfulness
• 12 Tips for Fad-Free Eating
• 6 Ways to Closer Connections
• 8 Ideas to Detox Your Home




You will also get a complimentary subscription to our newsletter with practical and motivational ideas for healthy living. I respect your privacy. Your information is never shared.

  • 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.

Published Articles

Green Exercise: Good for the Sole and Soul
Natural Awakenings, March 2011

Sustainable Danville Area: Find Your People
Danville Today News, February 2012 (Page 6)

Are Genetically Modified Foods Making Your Child Sick?
Active Kids, June 2012 (Page 23)