Theresa Nicassio PhD first introduced me to her book at a foodie dinner party where she was a speaker and I was on a panel about food blogging. We both have a passion for eating delicious food but that is not where our similarities end. We both reject the idea of dieting and deprivation as a means to living a happy, healthy and vibrant life.
Yum! begins with Dr. Theresa Nicassio delving into the psychology of eating and her own challenges of living with dietary restrictions due to health issues. If you struggle with eating for whatever reason, you are in good company. Yum! turns the idea of struggle on its head. Instead of struggling with food issues, throw out the judgements and expectations. Explore new foods, celebrate eating and live a delicious life.
Have you ever picked up a new cookbook and felt intimidated by the new ingredients and tools it espouses? Then this is the cookbook for you. Yes, it includes new foods and new tools but everything is explained in the spirit of adventure and in a simple and easy to understand manner. In fact, every recipe passed the 12-year-old chef test. Your kids can start cooking dinner too! Yum! was a family project, and your new food adventure can be too. Inclusive eating is a main course for the entire family.
Infused with gorgeous images from Dr Theresa’s own backyard, she invites you into her world both through recipes and through the lense of her camera. The book is a testament to what you can do when life gives you lemons. You can make lemonade (p. 48) or lemon cupcakes (p.268) or lemonette dressing (p. 103) for your favorite salad.
According to the Oxford Dictionary:
Management is “the process of dealing with or controlling things or people.”
Leadership is “the action of leading a group of people or an organization, or the ability to do this.”
According to real life (and this is a true story…)
Management is telling a coffee shop employee with a broken arm not to try a new way but rather to find someone else who can follow the rules. Management is telling him to do only what he can handle doing, according to the rules.
Leadership is allowing that employee to try a new method, one he believes he can do with his broken arm, and when it works out even better, changing the way you make a product based on the accidental innovation.
Management is telling that employee’s supervisor that she was wrong to allow that employee to experiment, to break the rules, order her to go back to the original process and write her up for insubordination.
Leadership is trying out this new method across all storefronts to see if everyone can benefit from this innovation and congratulating both the employee with the broken arm and her supervisor.
Management is living by the rulebook. Leadership is trusting your people to improve the rulebook.
Getting and staying fit has abundant benefits in our lives. We know if we would take the time to exercise, then we could reap those benefits: better sleep patterns, more energy, higher productivity levels as well as feeling and looking good in our skin. But we think of fitness as another chore we need to fit into our already busy day. It does not have to be that way.
Two important things are missing in this mindset.
Integrate fitness into your life
First, you can integrate fitness into your every day. Take the stairs at work. Play with your kids in the park. Do not just sit on the bench and watch, play tag with them. That is exercise! Walk or bike to work once each week. Go for a walk with a colleague while discussing work. Stretch while watching television or you favorite YouTuber. Do five pushups in the morning, at lunch and then at dinner. Do squats while cooking dinner.
Often during our day, we can find ways to integrate fitness into our lives. Plus, we have a few minutes here and there we could turn into micro workouts. Micro workouts add up over time and they count. You do not have to do an hour-long workout. You can do several five or ten-minute workouts instead.
And play. We think of working out as work, but it should be play. We all need to play and have fun, not just kids. Listen to your heart and do the activities you love.
What do you love to do? Do that. If you do not know what you love, explore new activities until you find something you love so much you want to make time for it. Making fitness play makes it easier to do, it fulfills our need to play and it opens up the opportunities to meet new people like us.
If you decide exercise is a chore and that you have to go to the gym for at least an hour to get yours, then fit and fabulous will elude you. If you decide that fit and fabulous is a fun lifestyle and you integrate play into your every day, your life will achieve your fit and fabulous. Love life, play and enjoy being fit and fabulous.
Want more fit and fabulous? Find it in the eBook, Fit and Fabulous.
The sum of five
You are the sum of the five people with whom you spend the most time. Whom do you spend the most time with? Answer that question and then evaluate who those five people are and how they define you. List out the adjectives that describe them. Are they hard-working, positive, enthusiastic, non-judgmental, intelligent, producers, ambitious, or are they complainers, negative, anxiety-driven, gossipers, consumers, and limiting. If you list out the adjectives that describe them, you will likely find they are adjectives that describe you. Limit time you spend with people who do not serve you. Build your five with the people you would describe the way you would want others to see you.
Board of Directors
Your board of directors need not meet regularly basis in a boring square room with a boring square table. Your board of directors are people you can call on when you need feedback or direction. You can take them to lunch once a month, or talk over the phone on an at-need basis. How you design that relationship is up to you and them. But these people are ahead of you in the game and believe in you and your dreams and will take the time out of their busy schedules to listen, brainstorm, dole out opinions and give new perspectives. They are invaluable!
Family and Friends
Just like everyone else in your life, each family member and each friend has a place in your life. They may not understand what you do, or all the choices you make, but they understand and accept at least one aspect of who you are. Your aunty could give great relationship advice, but not understand you as an entrepreneur. Maybe your mom is a financial wizard, but just does not understand why you waste your time painting. You will never meet one person in your life who fulfills all your needs so look at the people in your life with a view to how they fit in and work on developing that side of the relationship. For the areas they do not get or cannot help with, you can find other advisers and mentors. This makes our lives, relationships and communities rich and abundant.
See each person for who they are, what makes them special and how they fit into your life.
You should buy that.
You should know I need you.
You should have promoted me.
You should notice my new shoes.
You should make me soup when I am sick.
I should be making more money by now.
I should be married with children.
I should go to that conference.
I should clean the house.
I should get up earlier.
Expectations = frustration, anger. Expectations can lead us down the garden path.
Separate wants from shoulds. Really, who owes you? Society, a corporation, your parents, your partner, your children, yourself?
We all want. Wanting is good. Let it motivate you.
Should on the other hand is a story we tell ourselves. Should is believing that our version is the true and righteous one. That only we count, only our story is real.
Want. It is okay to want. However, let go when your want does not become reality.
One would think eating clean is simple, yet it is such a simple concept that our human brains often try to complicate it. And we humans are experts at complicating things.
Very simply stated, clean eating means to eat whole foods in their most natural form with as little processing or handling by others as possible. As a child, I used wander to the garden, pick berries, and eat them on the spot. That is about as clean eating as it gets (even including the dirt from the unwashed berries).
If you ate every food in its most natural form possible while remaining hygienic, you would be clean eating. Our ancestors gathered food rather than buying it in boxes and cans, and they ate very clean diets. Let’s face it, we are not our ancestors and gathering our own food isn’t going to cut it. So how can we eat as clean as possible?
Take an apple, for example.
An apple picked from the tree makes its way to your fruit bowl. You get hungry; you eat the apple. Clean, simple, no fuss. Not even a dish to wash.
You take half a dozen apples and your boil them down to make applesauce. No sugar added. Still clean. The pulp, or fibre, is still present so that you may benefit from it. Leave the skin so you will benefit from the nutrients held in the skin as well. The nutritional value of some foods decrease when cooked but overall apples hold up well. Adding cinnamon, a healthy spice, is delicious and nutritious.
Store bought applesauce can be clean if there is no added sugar and no preservatives. Applesauce from the store is a version of a canned food, which is just a way to preserve food. Canning has been around since the 18th century and is an ideal way to preserve foods that you are not going to eat immediately. If the ingredients list mentions sugar, find another brand.
Eat as much food as possible in its natural state whether pulled from the ground or picked from the tree. If you need to buy food in cans or boxes, choose items with the fewest ingredients possible with little or no sugar, salt or preservatives added.
Keep things simple and the health benefits will add up.
Are you learning to live a sustainable healthy lifestyle? Join Fit and Fabulous and find like-minded people to share your journey.
Success habits are the repeated behaviours of successful people. Figure out what works best for you and incorporate the habits that serve you best. Experiment with your routine this month to develop one success habit that works for you. Next month, pick another one and build that habit into your routine.
The Internet is flooded with articles touting the importance of daily writing, and not just for professional writers. Julie Cameron, author of The Artist’s Way, succinctly explains why we should all write every day. She encourages everyone to write three pages every morning to “provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand.” Keep a daily journal and watch your mind and world expand.
Limited Wardrobe Choices
Some successful people seem to wear uniforms of the same colored pants and shirt each day. If that works for you, great. If not, create combinations of clothing for different occasions to take the guesswork (and several hours) out of getting ready for each day and event. There are many systems touted online if you Google it. Or you could take pictures of different combinations and use them to pick clothing for the day.
Regular Sleep Patterns
As an athlete, I learned much about life. Athletes train not only in their sport but also in visualizing their success, their best race, their perfect routine. By learning how to visualize, you can practice anything, anywhere and anytime. Visualize that difficult client meeting, your next public speaking gig, or that difficult conversation that has been weighing on your mind. Practice can happen in your mind and is of great value. Ask any Olympian.
Affirmations have been used for a long time. They are a way to make positive suggestions to your subconscious over and over again until they are ingrained in you, you believe them, and hence behave according to the truth of the mantra. They can be simple such as French psychologist Emile Coue, “Every day in every way, I am getting better and better.” They can be written just for you based on your personal struggles and the new mindset you want to achieve. Once you have your affirmation, repeat it at least once per day. Better yet, post it somewhere you can see it and repeat it often.
Focused Deep Breathing
Focused deep breathing calms you when you are in a high stress situation. It helps bring back your focus to what is important rather than allowing your emotions to carry you away. Emotions are good and tell you what is important. Focused breathing allows you to use your emotion in a positive manner.
Silence and Meditation
Exercise stimulates your body and your mind. It keeps you healthy so that you can focus on what you really want in life. Exercise relives stress and open your mind up. It keeps improves your mood and protects you from mental health issues such as depression. One of the best ways to get the exercise your body and mind needs is to integrate it into your daily life.
Which of these success habits would benefit you most as part of your daily routine? Revisit your routines and build on them.
If you would like more support in living a healthy lifestyle so that you can live your best life, get your hands on Fit and Fabulous and follow the weekly learnings and goals for long-term success.
I learned about Dynamic YouTM as a program, which I took in 2016. I did not know that Diane had a book on the go when I took the program. When I had the opportunity to read the book, I knew I would review it. The book and the program are great examples of an author connecting with their readers and going deeper in content than just the words on the page.
First, a review of the book. Dynamic YouTM is a set of pillars you implement to become a more successful and empowered you. Do not read it in one sitting. Instead, each chapter discusses a pillar and offers ways to implement that pillar into your life. Each pillar takes a different amount of time, depending on
Some pillars will feel familiar and comfortable. For me the pillar ‘Be Real’ was a fast one to go through since I walk through life unapologetically me. Take me or leave me, but I will always be me.
Other pillars will feel uncomfortable and challenging. The pillar ‘Connected’ is trickier for me. I think of being connected in terms of giving to others, where it should be a balance between giving and receiving, so this pillar, for me, needed more work. I spent more time on it make the gains I wanted for myself.
The good news I did not have to do it alone. Growth and development does not happen in a vacuum. (Not a lot happens with vacuums in my house.)
Now we come back to how the book is a great example of how authors can connect with their readers and go deeper. While reading this book, you can jump onto the Facebook page set up for you and connect with other people reading the book. You can share your experiences and go even deeper by reading the experiences of others. This connection is magic and has value far greater than the cover price of any book.
If you want to go even deeper, you can take the program. Connect with a group of women as you go through the material, on Facebook and during live group coaching calls with Diane.
Dear World, This is how you do it!
The world is full of good people! #LoveNotes celebrates the good people who make a difference. Send one of our #LoveNotes to someone in your life who makes your life a little lighter. #LovenotHate
Today is Client’s Day! Clients take a leap of faith when they first trust you, whether with their car, their kids or whatever else you are providing that will make their lives better. In turn, they pay for food, gas, dance lessons and more for you and your family.
Take some time to say thank you to your clients for believing in you and being part of your success.
Share our #Lovenotes and spread the love. #LovenotHate
Love yourself now. Write yourself a love letter. Make love now. Wear clothing you love and that look good on you now.
Not tomorrow, not when you lose 5 pounds, not when you are size six, not when you eat all the right foods for 30 days, not later….NOW.
Too often, we put off what we love - what we love to do, what we love to wear - until we are that impossibly perfect version of ourselves. That is no way to live. Life is about joy and those who wait will likely miss out.
And in fact, staying in a negative will have the opposite effect than you are hoping. Most of us put off ‘the reward’ (living life!) thinking it will motivate us. Actually, what you are really doing is punishing yourself.
Turn that around and live life now. Wear the clothing you love. Do what you love to do. When you are living in a joyful space, you will find that your mindset changes to the positive as well.
Making good choices about your health will then become easier and change will happen. I am not referring to the momentary feel good of a piece of chocolate cake. I am referring to the self-love that directs you to enjoy what you eat and ensure that it contributes to your well-being.
Three ideas to get you going:
Remember, health starts on the inside. Start with your mind and your heart and the outside will reflect the love you have for yourself.
This is modified from Fit and Fabulous, which is now available on Amazon.