Let’s get a little Woo Woo!

When I was featured in Woman’s Day Magazine, the question that I receive the most from people is about my meditation practice. Giving yourself a few minutes to just sit is the greatest gift that you can give to yourself.

When you first start “just sitting”, it seems like nothing is happening and your mind is racing with thought. This is normal. The gift comes with the consistent practice.

Author Stephen Covey says that between stimulus and response there is a space. A regular meditation practice allows you to see that space. This may sound pretty woo woo, but there is something powerful in that space.

Here is a way that you can start a meditation practice.

• Set timer for 1 minute
• Sit in a comfortable position
• Close your eyes
• Breathe in deeply and breathe out deeply
• When the alarm goes off, get on with your day!

There is no right or wrong way.

“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.”

-Blaise Pascal’s book PenséesPlease allow yourself to sit for at least 1 minute today!

Please allow yourself to sit for at least 1 minute today!

Your Partner in Health,

Carol Frazey, M.S.

What is your minimum?

What is your minimum? How many minutes, miles, or days of exercise can you do to know that you did enough? What is the minimum amount of exercise you could do to lift you up mentally, where you feel good physically, and you don’t feel the guilt of “not enough”?

What is your minimum for food? I’m not talking about feeling guilty because you just ate 10 holiday cookies (We’ve all been there, so we don’t have time to wallow in guilt. We have things to do, people to be, love to give…). No, I’m talking about what is the minimum number of healthy, nutrient foods you can eat and feel good about yourself?

What if we did our minimum for the day of exercise, nutrition, and meditation, all before 1 pm each day? What if? How would that influence the rest of our day? How about we make a commitment to try it?

This may mean eating vegetables for breakfast. This may mean waking up a half an hour early to go for a walk. It may not be our “normal” or what other people do, but what if we do it anyway?

What are your minimums? Here are some ideas:

• I run at least 3 days per week
• I walk outside for at least 10 minutes each day
• I eat at least 1 fruit per day
• I eat at least 1 serving of vegetables per day
• I eat breakfast at least 4 days per week
• I meditate (or if you want to call is sitting and breathing quietly) for at least 5 minutes each day
• I do 5 push-ups and 5 crunches each day
• I stretch for 1 minute each day

Let’s find our minimums, do them, then, get on with the reason we are in this world. You got this!

Your Partner in Health,

Carol Frazey, M.S.

10 Ways to Stay Healthy During the Holidays

This week, sit down and plan out your holiday vacation. Plan to make healthy food and time choices over the holidays.

The average adult gains weight over the holidays. With all of the excitement and stress of the holidays, family gatherings, and parties, people are likely to eat more and exercise less. How can you prevent this from happening to you and your family? Here are some tips to help lessen the stress and save your waistline.

Goal: This week, sit down for 20 minutes and plan out the next month. Plan to make healthy food and time choices over the holidays.

1. Sit down and plan out your holiday plans on or in your calendar. What obligations do you have and what are some things you would like to do by yourself or with family and friends?
2. On your calendar, plan a few active, fun activities.
3. If you are buying gifts for the holidays, make a list of gifts you want to buy, and then set a goal date by which to have all shopping finished.
4. Write down the days and times that you will exercise.
5. From today until the end of 2016, find a time to do the 3-Minute Core Workout each day.
6. Plan for, shop for, and eat plenty of fruits, vegetables, and whole grains.
7. Eat healthy portion sizes by using smaller plates at meals.
8. Drink water and fat-free milk as your beverages.
9. Eat only fruits and vegetables as snacks before dinner.
10. Take a walk each evening to just relax and reflect on your day.

Remember to have fun and enjoy!

Your Partner in Health,

Carol Frazey, M.S.

What to Wear

As the weather changes, it is time to think about having the gear that you need so that you can get outside to run or walk. Here are the essentials:

Tops and Pants: The material that your running apparel is made of is key. Because moisture will make you cold and uncomfortable, choose materials that do not absorb moisture and are wicking. This includes most synthetic material like polyester, polypropylene, Lycra, Spandex, etc. In other words, avoid cotton.

Jacket: Choose a jacket that is waterproof AND Breathable. Materials like Gor-Tex® keep you dry and also wick away the moisture from your skin. Waterproof jackets are a little expensive, but a good brand lasts a long time. I have a jacket that is 25 years old and it still keeps me dry!

Running Shoes: Choose shoes that are comfortable and offer enough room, cushioning, and support for your particular running gait. The staff at Fairhaven Runners & Walkers will watch you walk or run to see which shoes are best for your gait.

Running Bra: Choose a bra that is snug yet comfortable. For the greatest comfort, choose cotton-free bras.

Socks: Good running socks may seem expensive, but they are worth the cost. For $9-$15 per pair, you can have socks that wick away moisture, last 10 years, and can help you run down Mt. Baker blister-free (I know this from experience!)

Reflective Vest: Since we only have so many hours of daylight during the winter months, a reflective vest will give you one more assurance of safety. I love the Amphipod Xinglet.

Headlamp: If you plan to do any walking or running in the dark, a headlamp is a great way to keep your hands free and have a clear view of what is in front of you. There are some amazing headlamps now that are comfortable to wear and are almost as bright as car headlights!

Depending on your budget, I have found great walking/running gear at Fairhaven Runners & Walkers, REI, T.J. Maxx, Target, Labels, and sierratradingpost.com. You don’t need to be a fashion queen to workout. It’s not how you look, it’s more about having a consistent exercise program that keeps you fit and happy!

*NOTE: When investing in clothing for your walking and/or running routine, think about the value of your health. A few hundred dollars now may save you thousands of dollars in medical bills later. Also, the quality of life, happiness, and feeling of being totally alive that comes during and after a comfortable walk or run in the rain or snow has no price tag.

Here’s to a week of comfortable walking or running – You got this!

Your Partner in Health,

Carol Frazey, M.S.

Find Your SuperPower!

What is your SuperPower? What is the thing inside that helps you walk or run outside when it is raining? What is the thing inside you that helps you choose a glass of water as a beverage? What is the thing inside you that helps you speak when you are afraid? This amazing thing inside you is your SuperPower!

How do you remember to use your SuperPowers every day? Here some ideas:

1.  Have a plan and schedule it in your calendar. Schedule your workouts like an appointment. Most people wouldn’t think of missing a doctor or hair appointment, but they wouldn’t worry about missing their scheduled workout. The workout is much more important for a healthier and more beautiful life!

2. Don’t think – Have a link. I’m all about being present in your life, but there are some health habits that if we think about them, we’ll never do them. So, if you can get all of your workout gear out or pack your gym bag the evening before, and/or set your alarm a little earlier, you will not have to think when you get up for your workout. Some other links are turning on your coffee maker and automatically getting down on the floor and doing your 3-Minute Core Workout and/or putting on your workout clothes on before leaving work and then stopping at the gym or trail and doing your workout before you reach home.

2. Have a daily reminder. This can be a notification that pops up on your phone each day reminding you to eat at least 3 fruits and 4 vegetables each day or a visual cue to remind you of your strength to do your workout, eat healthy, or to do anything you want in your life. Photos of your family, pets, and/or heroes could be a reminder. Also, mantras, mission statements, and photos of you living the life you love are all excellent reminders of your SuperPower.

This week, go out there and use your SuperPower!

Your Partner in Health,

Carol Frazey, M.S.

Fueling Your Life

Energy (Calories) can only come from carbohydrates, fats, and protein. As you fuel for your day, your workout, and your life, try to make conscience choices of nutrient rich foods to help you feel your best.

Below is a guideline to help you plan your carbohydrates, fats, and protein.

Carbohydrates (55 – 60 % of your daily Calories)

Why we need it: body’s main source of energy

How much we need:

Adults and all Children ages 1 and over = 130 g/day

Pregnant females = 175 g/day

Nursing females = 210 g/day

Food Sources:

Apple = 21 grams of carbohydrate

¼ cup dry brown rice = 33 grams of carbohydrates

1 slice whole wheat bread = 20 grams of carbohydrates

Fats (25 – 30 % of your daily Calories)

Why we need it: used for energy, keeping the body warm, protecting the body’s organs, and helping the body use carbohydrates and proteins for fuel

How much we need:

A person’s diet should be made up of 25% to 30% Calories from fat. For example, if a person eats a 2000-calorie-per-day diet, then the amount of fat she eats should be about 600 Calories (which equals about 65 grams of fat)

Food Sources:

2 Tablespoons all-natural peanut butter = 16 grams of fat

1 Tablespoon olive oil = 14 grams of fat

¼ cup canned pink salmon = 5 grams of fat

Protein (11 – 15% of your daily Calories)

Why we need it: builds and repairs muscles, tissues, red blood cells, and synthesizes hormones

How much we need:

Children ages 1-3=13 g/day

Children ages 4-8=19 g/day

Children ages 8-13=34 g/day

Females ages 14 and older =46 g/day

Males ages 14-18=52 g/day

Males ages 19 and older =56 g/day

Pregnant and Nursing Females =71 g/day

Food Sources:

½ halibut fillet = 42 grams

3 ½ oz lean round steak = 29 grams

3 ½ oz canned tuna fish in water = 28 grams

½ roasted chicken breast = 27 grams

Fast food hamburger = 26 grams

3-oz salmon = 23 grams

1 cup boiled soybeans = 22

½ cup 2% cottage cheese = 15 grams

1 cup fat free milk = 8 grams

2 Tbsp peanut butter = 8 grams

1-oz (14 halves) walnuts = 4 grams

Also, here are some great nutrition and calorie logging and counting apps:

My Fitness Pal 

SuperTracker

Good luck fueling for your best life!

Your Partner in Health,

Carol Frazey, M.S.

Asking the Right Question

Last week, I attended The High Performance Academy given by Brendon Burchard.  It was a conference to help individuals be more intentional about their lives and make “How may I serve?” part of every aspect of every day.

The real takeaway that I got out of this 4-day event was the power of asking new questions.  If one part of my life isn’t working the way I want, what new question can I ask?  For example, if I am struggling with making exercise part of my regular routine, I could ask myself a series of questions to get me thinking in a new direction:

• Why do I resist making exercise part of my everyday life?
• What factors are standing in my way?
• Are my time expectations too high?  Could I exercise for 20 minutes instead of the hour that I think that I should?
• Is there another time of day that would work best for me and my family?
• Is there a different type of exercise that I could try and get the results I want?
• Are there people who could support me with this goal?
• Who can I ask for help?

I find that when we ask new questions, we get new answers.  We are all creatures of habit. This questioning allows us to think in a new, creative direction.

So, what is an area in your life where you would like to see a change?  This week, try some new questions.  Allow yourself time to find the different answers, and have fun with this technique.

Have fun designing the life you want!

Your Partner in Health,

Carol Frazey, M.S.

7 Simple Ways to Eat Better

Many women have contacted me with nutrition questions. Many ask, “How can I fit in “eat nutritious meals” with my busy lifestyle?”. Below are 7 simple steps you take for yourself and/or with your family to eat healthier and still have time to live! (My favorites are #5 and #6 because I use them every week. What are your favorites?)

Planning is the key to providing healthy, sit-down meals as a family. Taking a half hour to plan out snacks and meals for the week can make an amazing improvement in a family’s health. It is said that most people spend more time on planning a vacation than on taking time to plan things that would have a great effect on their lives. By keeping a family calendar to track everyone’s activities and a family notebook to keep track of important family information, favorite family recipes, shopping lists, and food preferences can not only save a tremendous amount of time for your family, but also improve a family’s health.

1. Get out all of your recipe books or look online and have each person make a list of his/her favorite meals (you can look on-line for lower-calorie versions)
2. Have each person make a list of his/her favorite healthy snacks
3. Plan which day (and which person!) will do the shopping so that healthier choices like fruits and vegetables are always available
4. Each evening when you arrive home before dinner, put out a plate of fresh veggies with low-fat dip. You will be amazed how many vegetables you and your family will eat before the meal is even served!
5. Grill a large amount of chicken and beef on the weekend. Immediately after grilling, cut up the meat into bite-size pieces. Place in freezer bags and put into the freezer. Break off a chunk for soups, quesadillas, stir-fry, or any meal that calls for meat. Or, add a whole grain, vegetable, and a glass of milk, and you have a well-balanced meal.
6. Buy a rice cooker with a timer. Add rice, water, and set the timer for your dinner time and you can have cooked, warm rice ready for your family. The rice cooker can also be used to have fresh, warm oatmeal (or many other whole-grains) when you wake up in the morning!
7. Finally, a family meal does not need to be “traditional” to be healthy. As long as the meal has a serving from each food group, it is well balanced. That means, that if you decide to serve a dinner of chicken salad made with low-fat mayonnaise, and raisins, rolled up in whole-wheat pancakes, served with a salad and a glass of milk, it is well-balanced and healthy.

Like most things in life, if we simplify them, they are better for us. Let’s use this week to simplify our nutrition.Good luck!

Good luck!

Your Partner in Health,

Carol Frazey, M.S.

What to Eat and Drink Before, During, and After a Workout or Race

Planning what to eat before, during, and after your training and racing is always a question. The key is to try a variety of items, and then when you find something that works, (It works when you feel good the entire workout and after.) stick with it. Here are some suggestions for fueling:

What to eat BEFORE a workout or race

• Drink water throughout the day
• Try to eat the same food consistently before each long training run or walk, and try to eat this food 1-hour before your long run or walk
• On race day, eat at the same time before your competition and the same foods that you’ve consistently been eating before workouts

A Few Foods to Try

• Banana
• Nuts
• Oatmeal
• Baked potato
• Whole-grain bagel
• Peanut butter and jelly sandwich

What to eat and drink DURING a workout or race

• Find out what brand of electrolyte drink or gel the race will have at the aid stations and train with this brand to make sure it does not cause your stomach any distress
• When you are running or walking consistently for over 1-hour, you will need to replenish your water and electrolytes every 15-minutes or 2 miles, whichever comes first

A Few Foods to Try While Running or Walking (Try before race day!)

• Water
• Energy gel
• Energy drink
• Raisins
• Honey
• Figs

What to eat and drink AFTER a workout or race

• Drink water throughout the day
• Eat something nutritious within 1 hour after a workout: fruits, vegetables, and sources of protein

A Few Foods to Try

• Chocolate milk
• Eggs
• Banana
• Whole-grain muffin
• Apple slices dipped in peanut butter
• Baby carrots dipped in yogurt

What to eat and drink EVERY DAY

• Drink water throughout the day
• Every day, eat meals high in carbohydrates to fuel and refuel your muscles
• Eat a healthy, well-balanced breakfast, lunch, and dinner, and 2 snacks each day

Nutrition Books for Runners and Walkers

• Nancy Clark’s Sports Nutrition Guidebook *My favorite*
• Encyclopedia of Sports Nutrition: The Ultimate Guide for Peak Performance by Liz Applegate
• Nancy Clark’s Food Guide for Marathoners

Have a healthy, full-of-energy week!

Your Partner in Health,

Carol Frazey, M.S.

How Do I Reach My Goal Weight?

The National Weight Control Registry (NWCR) is an ongoing research study of a group of over 10,000 people who have maintained at least a 30-pound weight loss for one year or longer.

Here are the basics of what the NWCR has found:

• 78% eat breakfast every day.
• 75% weigh themselves at least once a week.
• 62% watch less than 10 hours of TV per week.
• 90% exercise, on average, about 1 hour per day.
• 55% lost weight with the help of some type of program.

Can you add one of these easy habits to your life this week?

Go for it!

Your Partner in Health,

Carol Frazey, M.S.