Thursday, December 15, 2022

Warm Wishes for a Joyous Holiday

Good Wishes for Peace, Love, and Abundance

Glad you came by for a visit to Colors 4 Health. I appreciate your support, and am grateful for you.


How do you plan to celebrate this festive season? Please let me know.

Curious about how the winter holidays are observed in various cultures and places? See Ways the Winter Holidays are Celebrated Around the World.

I'm aiming for a simple, serene holiday. I fractured my back and am taking Tender Loving Care of myself.

Before you go, please check out some of the most popular posts of this year. 

Ways to Supercharge Self-care in the New Year ✌

Easy Vegan Valentine's Day Recipe Roundup ๐Ÿ’“

Best Vintage and DIY Fall Color Dรฉcor Ideas ๐Ÿช‘

Hanukkah a Mini Guide to the Jewish Holiday ✡

Please comment on this post in the space provided below to share the love.๐Ÿ’Ÿ

Wishing All a Happy, Healthy New Year!

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Thursday, December 1, 2022

Simple Ways to Eat Calcium Rich Foods

Dark Leafy Greens are Calcium Rich

Calcium is vital to health, and I’ve taken the guesswork out by investigating which health enhancing foods are rich in calcium and why it's important to include them in your eating plan.


Research shows that calcium helps build and maintain strong bones. This essential mineral influences heart health, muscle function, nerve transmission, intracellular signaling, and hormonal secretion.

Update 7/6/2023


The recommended daily intake (RDI) of this nutrient is between 1,000 mg in adults to 1,300 mg. Children between the ages of four to fourteen should consume 1,300 mg daily. Check this National Institute of Health (NIH) Calcium Fact Sheet for specific information.


It seems contradictory that in a large scale study, approximately 44.1 % of Americans are calcium deficient, even though statistics from the International Dairy Association reveals American dairy consumption is higher than ever.

Perhaps people with calcium deficiencies may be consuming low quality foods (ex. cheese with high saturated fat or milk laden with harmful hormones). Others may eat highly processed foods, skip meals, or do not absorb the calcium they do eat.


I don’t eat dairy or other animal products as a vegan, but am mindful about getting abundant nutrients to maintain health.

That’s why I suggest you look at this video from Michael Greger M.D. which shows you Plant Versus Cow Calcium Pros and Cons.


Healthy eating (I prefer to use this term rather than the word diet) comes in all shapes and sizes. This post offers food and nutrition tips for everyone.


Better Health With Calcium Rich Foods

Look Below for Tips to Help You Choose Calcium Rich Foods 


TIP # 1. Refrain from eating processed foods. Don't fool yourself by believing supplements are the same quality as the vitamins and minerals found in whole foods, or can make up for nutrient deficient meals.


Most processed foods, whether served at home or in a restaurant, are highly salted, overly sweetened, cholesterol laden, and contain empty calories that leave you robbed of nourishment.


If you fill up on empty calories it leaves little room for healthier food choices. Keep a food diary for a week to record what you actually eat or don't eat. This can help you notice any elements that may be missing.

TIP #2. Make it a habit to drink plenty of water. It's key to stay hydrated, and helps your body absorb minerals including calcium. 

A recent study shows that drinking mineral water containing calcium can be part of your plan to achieve optimal calcium intake for each day.

Adding mineral water to a beverage repertoire  may be especially helpful to vegans and seniors with lactose intolerance.

TIP #3. Select and prepare calcium rich leafy greens including collard greens, kale, mustard greens, Chinese/Napa cabbage, kelp, and broccoli

Broccoli is a Green Veg that Contains Calcium

Many vegetables, especially bitter dark leafy greens and cruciferous vegetables, are rich in calcium. Arugula and Brussels sprouts are two of my favorites. 

Watercress is a bitter green veggie that contains plentiful calcium. 

Watercress is a Green Veggie that's Calcium Rich

TIP #4. Almonds, macadamia, and pistachio nuts are good sources of calcium. 

Poppy or sesame seeds are calcium rich, and can easily be added to breads, smoothies, salads, and cooked foods, making them extremely versatile.

Oats, prunes, tempeh, black-eyed peas, okra, acorn squash, sweet potatoes, and calcium-set tofu are good sources as well.

Tofu and Broccoli rich in Calcium

TIP#5. Add romaine, dandelion greens, lentils, or white beans to your regular recipes to amp up calcium.

Drink calcium fortified nut, soy, or oat milk and soy or coconut yogurt for a refreshing mid-day snack.

Add depth to salads by including thin strips of kale, collards, or bok choy to the greens you usually use for tossed salads. 

TIP #6. Practice making at least one new calcium rich plant-based recipe from a cookbook, an online tutorial, or attend a cooking class.

This Collard Greens Recipe is Calcium Rich

TIP #7. Do weight bearing exercises to help maintain or build bone mass. Exercise keeps you limber and your bones strong, two components of a happy, healthy life. 

Even meditative exercises like swimming, yoga, or walking in nature improve mood and works to keep skeletal muscles and bones flexible and in good working order. 
Exercise gets your blood flowing and can motivate you to eat more mindfully. 
Get your dose of vitamin D from sunlight as you walk outdoors. Vitamin D helps your body absorb calcium.
Just think, when you eat healthy foods and stay active, you're  working to prevent rather than cure what can be debilitating conditions. 
Speak with your health care providers before beginning any new health or wellness practice. This post is intended for information and entertainment only and is not offered as medical advice.

Here are a few parting thoughts. 

Move forward with your calcium eating inventory, because every action adds up. 

Start today! 

Be your own health advocate and make the next right choice about what, where, and how much calcium you eat.

Before you go, don't forget to comment below. 

I read and appreciate every comment, but will not publish those that contain links. Thanks for understanding. 

Did you learn something new about calcium rich foods? Please explain in the comments section below. 

Will you try to be more mindful about your food choices? Please let me know.

Visit my Website as well. Click on the link to Services to discover ways my health and lifestyle writing, editing, and online content development creation can help you thrive.

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Tuesday, November 15, 2022

7 Chakra Colors and Their Powerful Meanings


Chakra Colors at Colors 4 Health

When we see or envision the seven major chakra colors, our mind, body, and spirit interacts with their vibrational energy. Colors work at the cellular level to renew vitality, foster relaxation, and create balance and ease. 

Chakra means "wheel" in Sanskrit and ancient Hindus/yogis described them as our personal energy field. 

See the picture above. It represents the general area of the 7 main chakras in our physical body from root chakra (red, at the bottom or base) to the crown chakra (purple at the crown).

These centers represent etheric energy and are called chi, life force, or prana/breath. Check out this video to learn more about etheric energy, a force present in all physical matter as well as all space in the universe.  

Our chakras are interrelated, and have a powerful influence over our physical, mental, emotional, and spiritual well-being.


If our chakras are integrated (aligned), life force or chi is able to flow freely through these areas. We feel alive and present in our body and mind from moment to moment, yet open to receiving energy from the highest realms of Spirit.

If our thinking is disrupted by energy blocks, we feel lackluster or stuck, and sense pain or dis-ease (anxiety or nervousness) in mind or body. This is an opportune time to experiment using the colors of the chakras to improve wellness. 

Try to envision, meditate on, or look at each color. Notice places in  body, mind, or spirit where life force energy feels sluggish, blocked, or missing. 

Look Below for Chakra Color Meanings: Discover Ways to Identify Where We are Holding On and Areas Where We are Flexible

When we use our intuition as a guide, it's easy to  discover parts of us that need attention and re-balancing.

The links below lead to posts that demonstrate specific chakra colors, and ways to use them such as eating foods that are that color, wearing clothing in that color, and decorating your home or office with them. 

Chakra Colors at Colors 4 Health

The color that corresponds to the root chakra or 1st chakra is RED. It signifies health, home, childhood, safety, grounding, trust, stability and abundance.

The color that's associated with the sacral chakra or 2nd chakra is ORANGE. It signifies creativity, desires, individuality, sexuality, flow, emotions, pleasure, and change. 

The color for the solar plexus chakra or 3rd chakra is YELLOWIt signifies autonomy, determination, self-discipline, personal power, motivation, transformation, boundaries, ego, and confidence.


The color for the heart chakra or 4th chakra is GREEN. It represents compassion, empathy, love, forgiveness, joy, acceptance, gratitude, and generosity. 


The color for the throat chakra or 5th chakra is BLUE . It connotes expression, communication, purpose, integrity, creativity, acceptance, honesty, and authenticity. 


The color for the third eye chakra or 6th chakra is INDIGO. It signifies intuition, self-realization, awareness, imagination, dreams, clarity and connection. 


The color for the crown chakra or 7th chakra is PURPLE. It represents oneness, faith, awareness, understanding, enlightenment, transcendence, surrender, and wisdom. 

Want to reap benefits of using the colors from an energetic rainbow? Visualize or look at chakra colors, and experience and absorb the powerful energy vibrations they produce.

Each of the 7 chakra colors has a unique vibrational energy frequency. When aligned with its corresponding body area, energy flows freely and creates wellness and ease.


Please share comments below. Is chakra a familiar term or is the idea new to you?


Do you enjoy seeing and wearing colors from the 7 main chakras and select those colors you love for home furnishing, office dรฉcor, and include them in your lifestyle in other ways? Please explain below.


Before you go consider this... If you have too much to do, you're in luck.
There's no need to stress, because I can help you.

Nancy Andres is a skilled Freelance Health & Lifestyle Writer, Blogger, Author who writes non-fiction pieces to Interest, Inform, and Inspire. 

Please call the office phone number at 
520-299-3547 (office hours 8am-5 PM MST), or use email to contact me. 

Discuss ways Nancy's writing and editing services can relieve you of some of the deadline pressure you may be experiencing. 

Visit her WebsiteSee more about 
Ways to work together. ๐Ÿ‘

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