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.
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? 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:
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.
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.
Remember to have fun and enjoy!
Your Partner in Health,
Carol Frazey, M.S.
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.
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:
This week, go out there and use your SuperPower!
Your Partner in Health,
Carol Frazey, M.S.
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:
Good luck fueling for your best life!
Your Partner in Health,
Carol Frazey, M.S.
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:
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.
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.
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.
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
A Few Foods to Try
What to eat and drink DURING a workout or race
A Few Foods to Try While Running or Walking (Try before race day!)
What to eat and drink AFTER a workout or race
A Few Foods to Try
What to eat and drink EVERY DAY
Nutrition Books for Runners and Walkers
Have a healthy, full-of-energy week!
Your Partner in Health,
Carol Frazey, M.S.
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:
Can you add one of these easy habits to your life this week?
Go for it!
Your Partner in Health,
Carol Frazey, M.S.