Energy to Go

Health & Vitality Tips from Voci Health Works

5 Energy Boosting Foods for Your Pantry

5 Energy Boosting Foods for Your Pantry 150 150 Voci Health Works

Whether you’re taking socially distanced trips to the grocery store or getting food delivered, you’ll be restocking your pantry while you’re staying at home.

And all that time at home may just drain some of your usual energy and vitality. So here’s a short list of items to keep in stock–with slow burning carbs and other vitamins and minerals–to keep your engine going.

🍌 Bananas – Vitamin B6 and Potassium
🍠 Sweet Potatoes – Fiber and Slow-Release Carbs
🥣 Oatmeal – Beta-Glucan Fiber which shows glucose absorption
🍵 Green Tea – Caffeine slowed down by L-theanine
🥬 Spinach – Iron and Vitamin C


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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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Focus on What You Can Control

Focus on What You Can Control 150 150 Voci Health Works
Things I can Control

 

Feeling anxious?  Take 10 minutes to make a list of the things that you can control. Use this to reframe your situation. Use it as a to-do list, create a mantra from it, or simply use it to spark gratitude. By focusing on what you can control you can boost your mood, alleviate stress, and enhance your connections with others.

Here are some ideas to start your list:

  • My breath
  • My self-talk
  • Being grateful
  • My exercise
  • My sleeping habits
  • My eating habits
  • What I read
  • What I watch
  • What I post
  • When I ask for help
  • What I learn

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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3 Healthy Eating Habits for Staying at Home

3 Healthy Eating Habits for Staying at Home 150 150 Voci Health Works

Home

If you’re staying at home now, you may be experiencing stress and anxiety which can interrupt any healthy eating habits you may normally practice.

Remember that healthy eating can improve your mood, your energy, and your immunity. Here are three simple habits that will provide a sustainable foundation for better nutrition at home.

Plate it! – Being so close to the kitchen, you may be snacking to take a break, recharge, or even as solace. Instead of eating from say a bag of chips, put a reasonable portion on a plate (or in a bowl), close up the bag, and then have your snack. This simple act of portion control will help you manage your energy intake.

Cook Your Commute – Cooking at home is always a very healthy activity no matter what the circumstances, and you many not have had the time when you were going into an office.  But now you have that commute time available, so use it to cook…breakfast and dinner.  It’ll get you moving, give you an opportunity to make healthy meals, and can be really fun.

Let’s Do Lunch – Make a lunch date whenever possible—either with your family or virtually with friends. It’s a good way to make sure you’re maintaining connection and it ensure’s that you’re stopping whatever you’re doing to eat, which is the healthiest way to eat any meal.

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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The Care and Feeding of Your Immune System

The Care and Feeding of Your Immune System 150 150 Voci Health Works

Maximize Immunity

I’ve been getting a lot of questions from clients about how to “boost” their immunity. Googling for answers brings up countless supplements and foods with claims to enhance your natural defenses. While some small studies have shown some effectiveness of things like garlic or turmeric or ginger, strong repeatable evidence isn’t there yet.

So if you enjoy eating those things, go for it, there’s no harm in doing so.  But no supplement is going to give you super-immunity.  What you really want to do is maximize your body’s natural immune response.  And to do so, there are several simple things you can do:

  1. Eat Right – Make sure you’re eating real, whole foods and plenty of vegetables and fruit to fuel your body. (Note that frozen vegetables and fruit are just as good.)
  2. Get Sleep – At least 6 hours a night. And put down the phone well before you get in bed to maximize restfulness.
  3. Lower Stress – Your body is better at fighting unwanted visitors when it’s not taxed battling stress.  Try meditation or even just simple mindful breathing to settle yourself.
  4. Drink in Moderation – Alcohol can alter your gut biome which is one essential part of your immune response.
  5. Mind Your Vitamins – If you’re eating a balanced diet full of plants, you’re likely getting all the vitamins you need.  However, vitamin deficiency is not uncommon given the Standard American Diet. Vitamins like B6, C, D, and E all have a part to play in your immune response.  Check with your doctor and see if a supplement may be in order.

Need help reducing your stress or changing your diet?
Find out how Voci Health Works can help you.

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Walk for the UPS AND DOWNS you want for great energy.

Walk for the UPS AND DOWNS you want for great energy. 150 150 Voci Health Works

Walking

Simply walking is one of the easiest and best things you can do for everyday to keep up your health and vitality.

Walking UPS the stuff you want more of:
⬆️ Mood
⬆️ Mental Clarity

And it DOWNS the stuff you want less of:
⬇️ Stress
⬇️ Blood Pressure
⬇️ Weight

And it doesn’t take long Just a 10 minute walk has nearly immediate wellbeing benefits…but a 30 minute brisk walk is even better!

Need a plan to move more for your health and energy?
Find out how Voci Health Works can help you.

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Light Up Your Brain with 5 Powerful Foods

Light Up Your Brain with 5 Powerful Foods 150 150 Voci Health Works

Light Up Your Brain

Keeping your mind bright with these brain foods can help you think clearer, remember more, and overcome your biggest daily challenges. Incorporate these items into your diet on a regular basis to see results.

🧠 Wild Alaskan salmon – astaxanthin for cognitive function.  (Big note: stay way from the farmed salmon, even though it’s cheaper.)

🧠 Blueberries – anthocyanin for memory, motor function, and your eyes

🧠 Greens – folate for making neurotransmitters and cell detoxification

🧠 Walnuts – DHA for helping prevent cognitive decline

🧠 Avocados – monounsaturated fats for healthy blood flow to the brain

Want more brain power every day?
Find out how Voci Health Works can help you.

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Comparing Yourself to Others: An Energy Suck You Can Avoid

Comparing Yourself to Others: An Energy Suck You Can Avoid 150 150 Voci Health Works
Apples and Oranges

One of the biggest ways you can zap your energy is spending time comparing yourself to others.  It’s natural. We all do it. And you know it really gets you nowhere productive. It can really drain you and make you feel like you don’t have the energy to keep up.

Here are some strategies to help you avoid the comparison trap.  The less you compare yourself to others, the more energy you’ll have to live the life you love.

  1. Focus on your actions not outcomes.  Actions are under your control. Outcomes rarely are. Actions done consistently give you satisfaction and a sense of well-being.
  2. Look the other way. Sure role models can be helpful. But is there a person, a blog, a book that you keep looking at, but presents an ideal that seems like you’ll never attain?  Put it on hold, decide what YOU want, and then go back to it when you can glean information to help you with your actions (not your outcomes).
  3. Embrace appreciation.  Especially self appreciation. Every day jot down something you’re grateful for, something you’re looking forward to, and something you’re proud of. This will help transform your overall mindset from comparison to appreciation which will make you feel healthier and more energetic.

Learn how to use small actions to achieve your big goals.
Find out how Voci Health Works can help you.

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Foods for Heart Vitality

Foods for Heart Vitality 150 150 Voci Health Works
heart

February is American Hearth Month, but every day should be your own personal Hearth Health Day. After all, Heart Disease is the number one killer of men and women in the US.

So here are some foods that help keep your ticker ticking (and therefore ensure you have optimal energy) that you can incorporate into your diet every day:

  • Berries – full of fiber and antioxidants
  • Leafy Greens –  loaded with nitrates that help blood pressure
  • Whole Grains – another fiber-rich food
  • Seeds – omega-3 powerhouses
  • Green Tea – liquid anti-oxidant and anti-inflammatory gold
  • Beans – lots of resistant starches that your gut bacteria love so they in turn can help reduce your cholesterol
  • Avocados – loaded with heart-healthy potassium
You may have noticed what all these foods have in common…they are all plants!  Big hint there for maintaining optimal health!  Try to make half your plate plants at every meal.

Improve your entire diet for optimal heart health.
Find out how Voci Health Works can help you.

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The Real Benefits of Optimism

The Real Benefits of Optimism 150 150 Voci Health Works
Thumbs Up
There is real evidence that having a positive outlook can have both psychological and biological benefits.

The data comes from an analysis of 15 studies with more than 200,000 participants, so there’s real science to back it up.  The lead research, Dr. Rozanski, said “In every case, there was a strong relationship between optimism and a lower risk of disease.”  And less disease means more vitality.

How do you amp up your optimism?  Look back with gratitude, look ahead with excitement.  Take some time each morning to think about 3 things from the day before that you’re happy about.  Then think about 3 things for the day that you’re looking forward to.  And these don’t have to be big things. You can be grateful for a great parking spot and look forward to pancakes.

When you focus on the positive, the negative pessimism gets less energy and goes away by itself. Which will leave you with more energy since pessimism “[bathes your body] in damaging stress hormones like cortisol and norepinephrine… Pessimism increases inflammation in the body and fosters metabolic abnormalities like diabetes.”

For more, check out this article from The New York Times.

 

Looking for strategies to improve your outlook on life?
Find out how Voci Health Works can help you.

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Slow Carbs Win! (Just Like the Tortoise)

Slow Carbs Win! (Just Like the Tortoise) 150 150 Voci Health Works
Tortoise

Remember The Tortoise and the Hare…the famous race won by the slow but steady tortoise over the fast hare that stopped to rest?

Well think of Slow Carbs as the Tortoise…slow and sustained energy that will help you win your race of a day. While Fast Carbs (think simple carbs and sugar) might give you a boost but are typically followed by a crash.

So go ahead and add carbs that give you slow burning energy to your meals every day. Slow Carbs are good! Some great ones include:

  • Sweet potatoes
  • Oats
  • Nuts
  • Cauliflower
  • Quinoa

And while you’re at it, eat them slowly. You’ll satisfy your appetite better and enhance the sustained energy release benefits.

 

Start eating for energy!
Find out how Voci Health Works can help you.

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