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Health & Vitality Tips from Voci Health Works

Stop. Breathe. Relax.

Stop. Breathe. Relax. 150 150 Voci Health Works
Slowing down has all sorts of benefits. When you can slow down you can pay more attention. And when you can pay more attention you can:
🌅 notice what’s going on in the world around you
🏞 match your behaviors to your values
🌇 feel more in control of your day
🌌 feel thoughtful and purposeful
Here’s an exercise to get you to the point where you’ve slowed down:
Take 10 seconds (about as long as the video above) to recharge.
❇️ STOP what you’re doing
❇️ Take some gentle chest filling BREATHS
❇️ Soften your gaze and RELAX
Repeat several times a day. Be aware of how you feel after each break.



15 Minute Friday Night Dinner

15 Minute Friday Night Dinner 150 150 Voci Health Works

Miso Glazed Wild Alaskan Salmon with Sautéed Broccoli
Ready in 15 Minutes

Miso Glazed Salmon

1️⃣ Lightly coat the salmon with the glaze
2️⃣ Cook in a 350 deg oven for 10-12 minutes
3️⃣ While it’s baking, sauté the broccoli in a touch of olive oil.

Here’s how you make the glaze:
1/2 cup miso paste
1/2 cup soy sauce (low sodium)
1 tbsp honey
1 tsp sesame oil

Remember, always go for the Wild Alaskan Salmon (and not the farmed stuff). You want that natural pink which is astaxanthin, a powerful antioxidant that does all sorts of good things for your brain.

Let’s talk about pee

Let’s talk about pee 150 150 Voci Health Works

Being hydrated is critical to your daily energy and vitality. When you get dehydrated you can experience fatigue and brain fog—among other physical symptoms.

So how do you know if you’ve had enough water? Look at your urine. A well hydrated body produces pale yellow urine. Darker urine is sign that you need to drink more water. (Note that high levels of B vitamins and some meds can also darken your urine.)

Use the handy chart below from Precision Nutrition to see how hydrated you are. Drink a couple glasses of water if you’re on the dark side. If things just don’t seem right to you, please see your medical professional.

Urine Hydration Chart

Look out for sugar in disguise!

Look out for sugar in disguise! 150 150 Voci Health Works

Sugar in disguise

The best way to eat for sustained energy is to stick to real, whole foods (like those with complex carbs from vegetables or whole grains) and avoid sugar.

But sometimes sugar comes in different, sneaky forms. So when you reach for that “energy bar”, look out for these (and other) sugars in disguise:

Basic Simple Sugars (monosaccharides and disaccharides):

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

Solid or Granulated Sugars:

  • Beet sugar
  • Brown sugar
  • Cane juice crystals
  • Cane sugar
  • Castor sugar
  • Coconut sugar
  • Confectioner’s sugar (aka, powdered sugar)
  • Corn syrup solids
  • Crystalline fructose
  • Date sugar
  • Demerara sugar
  • Dextrin
  • Diastatic malt
  • Ethyl maltol
  • Glucose syrup solids
  • Maltodextrin
  • Muscovado sugar
  • Panela sugar
  • Raw sugar
  • Sucanat
  • Turbinado sugar

Liquid or Syrup Sugars:

  • Agave Nectar/Syrup
  • Barley malt
  • Brown rice syrup
  • Caramel
  • Carob syrup
  • Corn syrup
  • Evaporated cane juice
  • Fruit juice
  • Fruit juice concentrate
  • Golden syrup
  • High-Fructose Corn Syrup (HFCS)
  • Invert sugar
  • Malt syrup
  • Rice syrup
  • Sorghum syrup
  • Treacle

Black Lives Matter

Black Lives Matter 150 150 Voci Health Works

Black Lives Matter

Health Coaching is–at its core–about helping people make sustainable changes to their health and well being. In the course of coaching both coach and client are reminded of two things:

Change is not easy.
Change requires action.

We all have been reminded in recent days that changes which would end racism are not easy. And we have started to see that change can happen when people take action.

In that spirit, here are some organizations where you can spend your energy to affect change. When you engage in any way you will undoubtably feel energized–your own wellbeing is enhanced when you work for the wellbeing of others.

Black Lives Matter

Showing Up for Racial Justice

Color of Change

NAACP Legal Defense Fund

Know Your Rights Camp

And many more resources and organizations can be found here and here.

No Flour No Problem Chocolate Chip Cookies

No Flour No Problem Chocolate Chip Cookies 150 150 Voci Health Works
Can’t find a spec of flour these days?  No problem. You can still make tasty and healthy treats with just 4 ingredients and 15 minutes.


Here’s what you need:

  • 3 large ripe bananas
  • 2 cups rolled oats (regular or quick)
  • 1/2 cup nut butter of your choice
  • 1/2 cup chocolate chips

Here’s how you do it:

  • Smash those bananas.
  • Preheat the oven to 350F and line a cookie sheet with parchment paper if you have it.
  • In a large bowl, combine the bananas, oats, and nut butter and mix very well. Fold through chocolate chips.
  • Form into 12-18 balls (depending on how big you want your cookies) and set on the cookie sheet.
  • Press each ball flat.
  • Bake for 10-12 minutes, or until slightly firm on the edges.
  • Allow to cool on the cookie sheet completely (or they’ll fall apart).

Use your time at home to finally nail the good habits you’ve been chasing for years.
Healthy at Home is a convenient, streamlined and affordable coaching program with full coaching support.
Find Out More

Have questions about maintaining good nutrition, movement, or mindset these days? Contact Voci Health Works with your questions. No need to be a client.

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