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Health & Vitality Tips from Voci Health

Pumpkin Olive Oil Bread

Pumpkin Olive Oil Bread 150 150 Voci Health

Pumpkin Olive Oil Bread

Here’s a little recipe I came across that has worked in some healthier alternatives and turns out delicious.

INGREDIENTS
2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1/2 teaspoon salt
1 1/2 cup pumpkin puree
2 eggs
1/4 cup plain Greek or Icelandic yogurt
1/2 cup maple syrup
1/4 cup olive oil
2 Tbs. unsalted pumpkin seeds

DIRECTIONS
1️⃣ Preheat oven to 350°.
2️⃣ Prepare a 8″ x 4″ loaf pan.
3️⃣ In a large bowl, whisk together flour, baking soda, cinnamon, nutmeg, cloves, and salt.
4️⃣ Add the pumpkin puree, eggs, yogurt, maple syrup, and oil.
5️⃣ Stir until just moistened.
6️⃣ Spread into the pan.
7️⃣ Sprinkle pumpkin seeds on top
8️⃣ Bake for 40-50 minutes, or until the top is brown and a toothpick inserted into the center comes out clean.

Frank Voci Featured on DSWI Podcast

Frank Voci Featured on DSWI Podcast 150 150 Voci Health

Thriving in an upside down world, how the pandemic shaped Frank Voci’s health coaching approach

Nationally Board Certified Health & Wellness Coach Frank Voci built a thriving practice, supporting individuals with an in-person, highly interactive coaching model. But the pandemic changed all that almost overnight when meeting in person was no longer safe or viable. Frank quickly realized that to succeed, it would be necessary to pivot. Hear how his approach to coaching virtually opened new doors of possibilities to meet clients “where they are at”. Frank’s story will inspire you with his “lemons into lemonade”

No Added Sugar Brownie Energy Bites

No Added Sugar Brownie Energy Bites 150 150 Voci Health

Adapted from a recipe by Ann Taylor Pittman.

A tasty chocolate treat, great for an extra boost in your day.  Each ball is about 92 calories and has 2.5g protein and 2.5g fiber. Store in bag or container in the fridge for about a week…if they last that long.

Ingredients

½ cup whole hazelnuts
12 whole Medjool dates, pitted and roughly chopped
⅔ cup almond butter
⅓ cup unsweetened cocoa
2 tablespoons water
1 teaspoon vanilla extract
¼ teaspoon kosher salt

Directions

Preheat oven to 350°F.

Spread nuts on a small rimmed baking sheet. Bake at 350°F until lightly toasted, about 10 minutes, stirring once. Cool 10 minutes. Rub off skins. Reserve 20 hazelnuts. Pulse remaining hazelnuts in a food processor until finely chopped; transfer chopped nuts to a small bowl.

Pulse dates in food processor until almost pastelike. Add almond butter, cocoa, 2 tablespoons water, vanilla, and salt; process until well combined. Turn mixture out into a bowl; divide into 24 equal portions. Roll each portion around 1 whole hazelnut to form a ball. (Mixture will be oily.) Roll each brownie ball in chopped hazelnuts to coat. Chill until firm, about 30 minutes.

Nutrition Facts

Practice Gratitude for Your Health and Energy

Practice Gratitude for Your Health and Energy 150 150 Voci Health

Gratitude

Scientific research shows that having more energy, more positivity, and more meaningful social interactions are among the many effects of practicing gratitude daily.  Practicing gratitude throughout your day can give you the boost you need to get done what needs to get done and keep you feeling fresh and recharged overall.

A great way to get into the habit is to keep a journal. Doesn’t have to be anything fancy. It could even be as simple as using voice memos on your phone whenever you get the chance to grow gratitude.

Here are just a few ways you can practice gratitude:

  • When you get up, instead of saying, “Today I have to…”, say “Today I get to…”.
  • Thank–even from a distance–your mail-person and delivery persons.
  • Leave a positive review for a local business on Yelp or Google or Facebook or wherever.
  • Say hello to a stranger on the street (and smile with your eyes the best you can).
  • Try to notice 3 small moments in your day–things like making your coffee–that you usually take for granted and think about all the people (and their work) that made that moment possible.

Voting is a Healthy Habit

Voting is a Healthy Habit 150 150 Voci Health
Voting is a Healthy Habit
Here are 7 research-backed ways the act of voting can increase your overall health and well-being…especially your mental and emotional health:
  1. ???????????? Voting can make you feel like you’re part of a COMMUNITY. Feeling a connection with other people is linked to greater quality of life and longevity.
  2. ????‍♂️Voting can help LOWER STRESS by giving you a sense of control and accomplishment.
  3. ✅ Voting – as part of being politically active – can give you a greater sense of well-being and LIFE SATISFACTION.
  4. ????Voting can translate into feeling more IN CONTROL over other areas in your life that you want to improvement like nutrition and exercise.
  5. ???? Voting and political activism of any kind is associated with feelings of FREEDOM, POSITIVE EMOTIONS and WELL-BEING.
  6. ❤️ Voting can strengthen important SUPPORT SYSTEMS by making you feel included which can lead to a higher quality of life and reduced feelings of loneliness.
  7. ???? Voting can increase your HAPPINESS when you believe you are doing something that can make a real difference to your daily life.

 

 

Stop. Breathe. Relax.

Stop. Breathe. Relax. 150 150 Voci Health
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.