Diana Fletcher

What Should I Do With All my STUFF?

Posted on 06. May, 2010 by Diana in Uncategorized

Today I will address third area of stress. We have talked about people, places, and now it is time for THINGS.

Please remember that an object, is not, in and of itself, stressful. But objects can induce stress reactions.
Think about this: the more you own, the more you have to take care of. The more you have to take care of, the more time it takes. The more time you spend on “thing care,” the less time you have for yourself, your family and your friends. Enter….Stress.

Clutter can affect us in a variety of ways. We may feel anxious when we enter a room with too many objects and not understand why. We may have objects that annoy us or bring back unpleasant memories. You may not even know what you own anymore, and shouldn’t we treasure what we own?

A couple weeks ago, my sister Cindy stayed with us for the weekend. While here, she emptied my closet, forced me to choose what to keep and what to get rid of, then arranged everything into categories in my closet. (No, she doesn’t hire out for this.)

We took huge bags to St. Vincent de Paul, some clothes and accessories to a consignment shop, and threw things out.

The pleasure I get looking through my closet is phenomenal. I am wearing items I forgot I owned, I feel great every time I look in my closet, and a bunch of other people are benefiting from the clothes I didn’t need anymore!

I have actually been doing this little by little, throughout my house. That’s the way I recommend you start. Do one kitchen cupboard at a time. Do one drawer at a time. It is overwhelming to contemplate huge jobs–this is why I hadn’t done my own closet myself. (Thanks again, Cindy!)

Have a friend, family member, or professional organizer help you, and I promise you, you will reduce your stress!
Bonus: Other people may need what you don’t use anymore. Win, win.

Coach Tip: You can control many stress reducers in your life. If money is an issue, this is great time of year to plan a garage sale!

Please write to me with comments and questions about stressors. I love to hear from you!

Women and Solitude

Posted on 05. Apr, 2010 by Diana in Uncategorized

“Women need real moments of solitude and self reflection to balance out how much of ourselves we give away.”–Barbara DeAngelis

We cannot control what happens around us. We can control what happens inside of us. We do this by making sure our needs are met. Our needs for healthy food and exercise and love are all important, but there is one need we often forget about. We need to be alone sometimes.

We often spend so much time taking care of everyone else, that we forget to take care of ourselves. We are important and we are strong, but to stay strong we need to feed the fire inside of us. We need time alone to think, to dream, and to acknowledge and feel the knowing of the feminine inside of us.

“Solitude is such a potential thing. We hear voices in solitude, we never hear in the hurry and turmoil of life: we receive counsels and comforts we get under no other condition…” -Amelia E. Barr (English born American Writer and Journalist) 1831-1919

Coach suggestion: Make a date with yourself to be alone. Truly embrace and enjoy the time.

Retreat! This Could be Just the Thing to Set Goals & Get That Momentum Going!

Posted on 16. Feb, 2010 by Diana in Uncategorized

Retreat!

Sometimes we need to go away.
Did you ever notice how hard it can be to change habits or develop new habits, when the same old, same old, is around?

Did you ever try to think about what you want in your life and really concentrate on changes you would like to make, and you keep getting interrupted?

“I can’t even finish a thought!” you find yourself saying in frustration.

If you know what I am talking about here, and you are nodding your head in agreement, then you need to go away.

A retreat can be for an hour, or it can be for a weekend.

If you have young children, it is very important to have retreats. That you love your children dearly is not the point. No one benefits from being together constantly.

You can arrange for babysitters and actually leave the house for a walk or a quiet cup of coffee somewhere. You can employ a mother’s helper to play with your children, while you retreat to your bedroom and do some stretches, or lie down to rest.

You will benefit from a walk in the evening, to think, and let your thoughts drift as you walk.

A retreat can be lunch by yourself with a book, instead of going out with everyone from work, yet again, to rehash office politics.

A retreat can be a movie by yourself, or a bookstore outing.

When we let our mind be refreshed with new images and thoughts, it starts to work with possibilities, and “what ifs.”

There are structured retreats and resorts that offer packages, if you can take the time. (If we try hard enough, and make it a priority, we can take the time.)

There are Hiking retreats, Yoga retreats, Spiritual Retreats. Search the internet and see what interests you.

Years ago, I did a Survival Weekend in the woods, and it was a great retreat. It was not restful, but I needed a change of scenery, and I was eager to learn new skills. That was the kind of retreat I needed at that time.
Different retreats for different times in our lives.

Do not consider yourself so indispensable that you cannot leave your life or situation for a couple days here and there.

Since my children have been very young, I take a weekend a year to go back up to Michigan to spend the time doing whatever I want. I shop with my sisters, laugh, read, visit friends, and eat when I want, whatever I want. I am not tied to anyone’s schedule but my own. This was not easy to do when the children were very young. Luckily, I have a wonderful husband who stepped into my shoes and took over.
I came back refreshed and though the relief on his face was unmistakable when I walked back through the door, we both knew it was worth it.

My husband takes a golf outing every winter. This is not always easy for him to arrange. He has to make sure everything can continue without him at work, and we have to make sure we have all bases covered at home. But, the pleasure and the relaxation he derives from his retreat, gets him through the rest of our cold, Pittsburgh winters!

We both have other trips we take, and now that the children are older, it is easier for us to arrange to be away. We try to go on trips together when the opportunity arises, or when we can create the opportunity.

You may miss your children and your partner while you are away, but remember that you need distance sometimes to realize the importance of people and situations in your life.

Being away from the same old haunts and breaking up your routine, lets you look at life from a new perspective, outside yourself and your fatigue.

A couple days of sleeping in, and changing your schedule, and you start seeing your life and your daily routines differently. You think, “Hey, why do I put up with that? Why don’t I eat better? Why can’t I change this? Why wouldn’t this or that work…?”

It is helpful to keep some notes when you retreat.

Jotting down thoughts and feelings as you experience them instead of hoping you remember your brilliant thoughts on that hike, is a good way to bring the benefits home.

Thinking about your thoughts and feeling while you were away can help you make changes.

You may think, “How could I feel like that in my daily life?” and you come up with an idea for a breather during your work day.

You remember a great meal you had, and you think, “I could make that for myself on the weekend!”

Retreating can help you gain perspective, get new ideas, and relieve you of unrelenting work and pressure.

Try it. Go away.

“Adventure must start with running away from home.”
-William Bolitho

5 Steps to Implement TODAY to Make a Change

Posted on 11. Feb, 2010 by Diana in Uncategorized

This week I would like you to think about something.
Why do we make changes such a big deal? Do you find yourself doing that?

Why do we drive ourselves crazy thinking there is something wrong with us when we cannot stick to a plan or achieve goals that we really desire in our lives?
I think it may be becoming part of our nature to want to complicate things. Really. Maybe it wasn’t always this way, but somewhere along the line, we decided that things were complicated and that everything was always going to be hard and that is just the way it is.
But what if it doesn’t have to be that way?

What if everything you want to achieve could be broken down into simple, manageable steps. Everything.
I think it can. I came up with 5 steps that you can implement today to make a healthy, stress-reducing change in your life. Start with one change that you want to make.

Here is how you can get results.
1. Make the change a priority. Decide and choose to make this goal, this decision, this choice, the most important thing in your life. If you are already thinking, “but it can’t be, I have other things…” and so on…you are not ready for achieving your goal and you can stop reading.
2. Schedule quiet time for planning every single day. This should be at the least 15 minutes and could go as long as an hour.
3. Be prepared to make reasonable, logical, and manageable lists toward achieving your goals. Cross one thing off each day. It can be a small thing, it can be large, but you must do one thing each day toward achieving your goal.
4. Be prepared to use affirmations. Allow time for affirmations, and decide that you will use them everyday. You can find lists of affirmations many places. The absolute best are from Louise Hay. If you don’t know who she is, find out and read her affirmations. You must stop any negative thoughts.
5. Find support. There are coaches, and there are groups online and in person. Do some research and find someone or a group to support you and hold you accountable. You need to have to report your progress to someone else and have someone to cheer you on.

These are the steps to achieving your goals. Do not be fooled by the simplicity. (I know you have heard me say that before!)
It isn’t complicated.
It may not always be easy, but if you truly want to make a change, then do it.
Stop making it a big deal!
Wouldn’t success feel great?
I will be expanding on all these points and more, Thursday, February 11th, during my Free teleclass.
If you would like to know more about how to implement these steps in your own life, please don’t wait–sign up for my Thursday night teleclass right now!
The class is recorded so if you cannot call in Thursday at 7:00pm, you can listen later.
It is going to be a great call and I am really excited about the information I will be sharing.
Don’t wait to make the changes.
Let me give you the help you need!
www.dianafletcher.com/events/teleclasses

Reading Product Labels:Information from Laura Crooks, Wellness Coach

Posted on 01. Jan, 2010 by Diana in Uncategorized

I want to share this article because Laura makes some fantastic points about misleading food labels and gives great information about how to read them properly.

There will be many people trying to get their eating and weight under control right now–that is probably the most popular New Year’s Resolution…right?

This information could help you and make you a little more aware of what you are eating. Pay attention! That’s what is it truly about!

Misleading and Confusing Food Labels by Laura Crooks

In our quest to eat healthier foods and take care of our bodies we might rely on food packaging labels. This can be dangerous to our health and undermine our efforts thanks to unregulated and misleading food labels. The labels can be misleading, confusing, and pose as healthy food imposters.

Food packaging labels are created by companies whose sole purpose is to entice us to buy their product. Their misleading information implies we are getting health benefits that may not exist. They may print unsubstantiated health claims, or use pictures of desirable foods to make us think that is what is in the box, or they use cleverly crafted phrases which are not lies, but are also not as honest as they seem at face value. We are led to believe that fruit snacks are real fruit; they may have a bit of real fruit juice in them, but they are candy. Frozen dinners with real vegetables may have a bit of powdered vegetable in the sauce, generally not what we think of from the packaging.

Each company can create their own seal of approval or they may purchase the right to use one.

Here are some common food labels and what they mean (or don’t mean!):

100% organic is a USDA regulated term. The farmer must pay to have the government inspect and certify their farm. These foods are grown without pesticides or chemical fertilizers, without hormones or antibiotics, are not cloned or genetically modified.(Remember that smaller farms may follow sustainable, 100% organic procedures but not pay the large assessment fees to be able to label as 100% organic.) Organic means that 95% of the ingredients are 100% organic.

Made with organic ingredients means that at least 70% of the ingredients are 100% organic. all natural – This label means that the product is free of preservatives and additives. It does not mean that the product is good for you or healthy. Arsenic and lead are all natural, but we try not to eat much of them! low fat – This label means there is less fat than in the regular version. It does not specify how much less fat, nor does it necessarily mean lower calorie. Low fat products often have more sugar, added to boost the flavor removed with the fat.

good source of calcium – This means there is at least 10% of your suggested amount of calcium present. Is 10% enough for you to consider it “good”?

carb free – This means the product has no carbohydrates present. I have seen this label on fresh meat; the meat is protein, it never was a carbohydrate product, but the label catches our eye.

made with – This label is often followed by something healthy such as real fruit or whole grains, such as “made with real fruit”. The label itself only means there is at least a drop of the named product present.

0 trans fats – This label is tricky, it does not mean there are NO trans fat in the product. It can be legally used provided there is less than 0.5 grams of trans fat per serving. The company only has to adjust their serving size to one with less than 0.5 grams to meet this labeling requirement. If you eat more than one serving you are adding up your amount of trans fats. If fully or partially hydrogenated vegetable oil are in the ingredient list the product has trans fats present.

cage free (usually referring to eggs or chickens) – This means the chickens were raised indoors but not in cages. Forced molting and beak cutting are allowed.

free range – This term makes you think the chickens get to roam outside all day in green pastures. It means the chickens are allowed access to the outside but there is not regulation on the duration of outdoor time nor the quality of their outdoor space. They could have spent a total of 5 minutes outside in dust. Beak cutting and forced molting are allowed.

humanely raised – This is a totally unregulated term and can mean whatever the manufacturer wants it to mean. They would like you to picture a clean, healthy living environment!

100% wheat – Your squishy white bread is 100% wheat…it is totally refined wheat flour. Look for 100% whole wheat for the more nutritious type. If the ingredient label does not say 100% whole wheat as 1 of the first ingredients consider it to be refined white flour with some caramel coloring added to make it look brown.

less sodium – This means the product now has less sodium than it once did. It does not mean it is low in sodium or good for you.

wholesome, nutritious, selected, and country fresh – These claims have no regulated meaning and can almost anything the manufacturer wants.

So how should we make informed choices?

Check the product’s serving size. Is that small bag of microwave popcorn a single serving or intended to serve 3? The calories and fats need to be tripled when you eat the whole bag intended for 3. How many servings are in that 24 ounce soda?

Check the nutrient labels. Each serving should provide less than 5% of sodium and saturated fats, regardless of the label saying it is reduced fat or has less sodium. Aim for more fiber per serving and less sugars.

Read the ingredient labels. Ingredients are listed in descending order; the first item listed is the most prevalent. Ingredient lists may not use the most common term for each item. For example, sugar can be found as: agave nectar, beet sugar, brown sugar, cane juice crystals, corn syrup, corn sweetener, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high fructose corn syrup, honey, invert sugar, malt syrup, maltose, molasses, raw sugar, sugar (sucrose), sorghum syrup, turbinado sugar.

Reading product labels with our eyes open to the fact that manufacturers are more concerned with us spending our money than with our health may help you see some of their labeling for what it is. Look for these labels in the store and read the fine print on the package. Reading ingredient lists and nutrient information may help you make better nutrition decisions as well.

Some of the most nutritious and healthiest foods do not come with labels. Have you ever noticed how fresh, whole fruits, vegetables, and meats do not have pictures or labels? Make the wisest, healthiest decisions you can.

About Laura Crooks: I am an RN, speaker, and certified wellness coach living in Pittsburgh, PA with my husband and children (plus the bunnies, leopard gecko, and hamster!). I help busy women create solutions so they can enjoy reduced stress, losing weight, balancing personal-professional-family time, and making time to exercise. My services include individual and group coaching, speaking, and wellness programs. For more information please visit www.YouBloomWellness.com .

I Wish You Could Feel This Energy!

Posted on 13. Oct, 2009 by Diana in Uncategorized

As many of you know, I was in Michigan the weekend of October 3rd for the Michigan’s Next Movie Star Event.

I had such a great time and met some really wonderful people, but the thing that impressed me the most was this: Positive Energy!

The event was being held in Flint, Michigan, not far from Detroit.
Saying things are not good in Michigan may be the understatement
of the year.

BUT, I met some amazing people who want to change all that, and are willing to look for a new way to employ people and give them something to look forward to!

Clemon Crum, of Manifest Productions, held this event to encourage people to step up and try something new–get in on movie making in Michigan.

He was so positive and so upbeat, we couldn’t help but have a great time!
The audience was wonderful and the actors, producer and everyone else
who took part in this just wanted it to be a success! And it  was!
Elizabeth Brady-Marasco,Owner of Brady Events & Planning
Clemon Crum,Owner,ManifestProductions


Actor, Dustin Diamond Lev,Disc Jockey,Flint,93.7

Actors Jordan Hodges,Robert Miano

It really makes you think–if these people, in this economy, can stay happy and upbeat–why can’t everyone try it?

I am not saying that we should ignore reality–
I am saying we should look at reality, and figure out the best way to make things work!
If things aren’t working out for you–look at them differently.

Negative energy creates more negative energy.
And Positive Energy creates more Positive Energy!

You can change your reality, by changing your thoughts.
Really notice what you are thinking about throughout your day.

• Do you beat yourself up and call yourself names?
• Do you think derogatory stuff about other people? Even if you aren’t saying it aloud, it is hurting you.
  
• Do you dismiss creative and positive ideas and insist they won’t work?
• Do you forget to dream?

With dreams and imagination, you can change your world!
Try a change of energy–it feels great!

Want to break into the movies?

Posted on 01. Oct, 2009 by Diana in Uncategorized

Find out how at Flint event By Chad Swiatecki

Flint Journal October 01, 2009,

Clemon Crum thinks it’s time aspiring actors and other film industry talent in the Flint area cashed in on Hollywood’s growing investment in Michigan. Which is what led the Flint resident and entrepreneur to organize Saturday’s “Michigan’s Next Movie Star” showcase and workshop at The Whiting for prospective actors, writers, camera talent and others looking to break onto the silver or small screen.

“Hollywood is coming to Michigan but most of that business is going to Detroit when we could be doing things right here,” said Crum, a co-producer of the event. “It seems like a lot of the reason we’re getting passed over is because there’s not an awareness of what we have here, and a lack of training on the technical side of things. We’re trying to change that.”

For a first foray into nurturing the Flint film economy Crum’s Manifest Productions and Brady Events and Marketing of Grand Blanc have scheduled veteran character actor Robert Miano, television star Dustin Diamond and motivational speaker Diana Fletcher to give presentations about what it takes to achieve a career in the entertainment industry.

Would-be starlets will also get to network with local photographers, prospective agents and other entertainment professionals, and audition for one of several spots in “Happy Deathday,” a horror movie filming in Michigan soon.

Crum secured Miano and Diamond for the event while they were in the Flint area filming “Minor League: A Football Story,” a movie he invested in making. “People will get some real perspective on what it’s like in Hollywood, that you can’t get out of any book or class,” he said. “People will benefit from hearing their stories and the networking opportunities they’ll get.”

Elizabeth Brady Marasco, owner of Brady Events, said she and Crum looked at similar workshop events in Detroit — which had a part in 30 films in the last year versus Flint’s three — to determine what locals needed to hear to help them get a start in front of or behind the camera.

“What really works is getting stars involved so they can share what it takes to do this,” she said. “We expect this will be the first of many events that will educate people about all aspects of the movie industry. We want to establish a baseline level of training in this area so when a movie comes here we have the people they need to make it work.”

While Diamond and Miano will share insights into their careers, Fletcher will help attendees prioritize their lives so venturing out in a new career isn’t so daunting. “When you’re trying something new it can be very exciting but there’s also the chance that we can freeze, your heart starts racing and fear takes over,” said Fletcher, a published author and life coach based out of Pennsylvania who centers most of her presentations on learning to handle and reduce stress.

“With something as unique as pursuing an acting career, there’s the chance that other people won’t understand something that’s so out of the mainstream or have an idea that going to auditions isn’t really working. Handling that all comes back to eating right and taking care of yourself, so you can deal with the stresses that come from striking out on a new career.”

Be aware of stress to manage it BY Christy Strawser SPECIAL TO THE Detroit FREE PRESS

Posted on 21. Sep, 2009 by Diana in Uncategorized

Sandra Finkel has heard all the excuses for racing through life.  But she doesn’t buy them.

Finkel, who holds a master’s degree in public health and works as the manager of stress management services for the University of Michigan Cardiovascular Center, said one simple lesson can benefit nearly everyone: If you can’t control it, don’t get upset about it. “Shift focus, and be aware of how you’re reacting,” Finkel said. “Discern whether it is something within your control. That defuses a lot of stress.”

So, the first step toward conquering stress is awareness. Here are more tips: Set up a schedule. Create one that includes everything you need to do, but doesn’t leave time for anything unproductive. Include work, family time, whatever would lead to a more fulfilling life. Make it easier by putting weekly errands into one or two blocks of time and turning off the BlackBerry and television during set hours.

“A lot of superficial, time-wasting stuff doesn’t have room when your schedule is full of things you want to do,” Finkel said. Learn to say no. Make no excuses for being selfish with your time. Saying no to requests to organize a fund-raiser or bake five dozen cupcakes may seem selfish, but could pay off for your health.

“Stress has been shown to increase a lot of risk factors, cholesterol, blood pressure, inflammation in the arteries, belly fat,” Finkel said. “What do people do behaviorally when they’re stressed? They overeat, drink or smoke.

” Quiet time. Diana Fletcher, a Pittsburgh author and life coach, advises that people spend 15 minutes a day sitting quietly. “The problem is that we never stop,” Fletcher said. “We are always so busy trying to keep up with this crazy world — but we just can’t.”

Be in the moment. Feeling scattered in different directions is one of the major reasons people feel stressed, so decide to focus on what’s in front of you. Finkel recommends meditation as a way to learn to live in the moment, which requires sitting still for a few moments and clearing your mind. Focusing on the present is an especially good tip for the legions of metro Detroiters who are out of work, Finkel said.

She said a recent study showed people experience more stress if they’re working and worried about losing their job than after they’ve been laid off, which means uncertainty is a bigger stress inducer than joblessness.

Exercise. When you feel overwhelmed, remember exercise is a wonderful stress reliever. Walking, riding a bike, swimming, dancing to the radio or skipping rope, even for just 15 minutes, releases feel-good endorphins. “It gives energy, it doesn’t sap it,” Finkel said.

Michigan Film Incentive Brings Great Opportunities as a Dynamic Event is About to Take Place!

Posted on 18. Sep, 2009 by Diana in Uncategorized

Former Michigander, Motivational Speaker and Stress Reducing Expert, Diana Fletcher Speaks Out to Help with the Transition into an Exciting New Industry

Diana Fletcher Life Coach and Stress Reducing Expert, announces today that she will be one of the speakers at the upcoming Michigan’s Next Movie Star event on Saturday, October 3, 2009 at the Whiting in Flint, MI.

Having been born and raised in a suburb of Detroit, Dearborn Heights, Diana is excited to get back to her roots and help her former neighbors with the transition from being an auto industry based state to a movie industry based state.

The economic times have put a strain on the auto industry in Michigan and now it is time to look ahead to new opportunities, one being the incentive package made available to the film industry.

In 2008 alone, 37 movies were made bringing in approximately $120 million in revenue for the state of Michigan. Included was between $50 and $60 million paid to Michigan residents who worked on those films.

“Besides someone having a passion of working in the film industry and now having the opportunity, I think we are excited about the extra revenue the movie making industry is bringing to the state. But with change comes fear and stress,” Diana says, “and I plan on speaking at this event to help those attending overcome their feeling of fear, and help them find the joy in trying something new and exploring new careers.”

“Our hopes are that Michigan’s Next Movie Star will help catapult the interest and excitement in Michiganders, and I am here to help with the emotional transition,” says Diana.

Other speakers will include actor Dustin Diamond best known as Screech on Saved by the Bell; actor Robert Miano who has played in hundreds of films, but most recently, Fast and the Furious 4; and Joel Reisig a writer/actor/comedian/producer best known for his role in the film Fraternity House; each offering their secret tricks of the trade.

ABOUT DIANA FLETCHER: Diana is a Stress Reducing Coach, Author and Motivational Speaker and an expert at helping people reduce stress to achieve optimal health. For more information visit www.DianaFletcher.com.

Stay Here! It Can be Really Relaxing!

Posted on 16. Aug, 2009 by Diana in Uncategorized

Here is a wonderful stress reducing strategy:

(Warning: It can work really, really well but can be difficult to do.)

*IT IS definitely worth it!

You need to force yourself to be totally in the present.

I say force because that is actually what you have to do. After awhile, you will be able to do it more easily, but in the beginning, your mind will want to run away. Your mind will not want to sit still for you!

Reading this article, be right here. Do not think about what you will do next or what you just finished doing.

Be totally here, reading every word and understanding every word.

Not so easy, but doesn’t it feel good? You can feel yourself relaxing if you totally focus on right now.

Take a deep breath in through your nose as you close your eyes. Think about how good it feels to fill your lungs with oxygen. Imagine the oxygen being delivered to every cell and every part of your body.

Now, breathe out through your mouth. Blow the air out, to totally empty all the stale air that was lingering inside you.

Feel how good your life is right now, in this minute, in this second.

Breathe.

Be in the moment.

Aaahhh. The present is all you have.

Enjoy it.