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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