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 πŸ’“

Best Vintage and DIY Fall Color DΓ©cor Ideas πŸͺ‘

Hanukkah a Mini Guide to the Jewish Holiday ✡

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

Wishing All a Happy, Healthy New Year!

This post has been shared at Winter-holidays-link-up-Talent-Sharing Tues.

This post has been shared at 

This post has been shared at Thursday Favorite Things

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.

This post has been shared at Full Plate Thurs. 665

This post has been shared at Whats-for-dinner-Sunday-link-up-443

This post has been shared at Senior-Salon-Pit-Stop-271

I'm thrilled and delighted this post is featured at the 

This post has been shared at Full Plate Thursday 625

This post has been shared at How-to-wear-magenta-in-2023-link-up

This post has been shared at What’s for Dinner? Sunday Link up #400

This post has been shared at January-2023-Edition-Hearth-and-Soul-Link-Party/

This post has been shared at Winter-holidays-link-up-Talent-Sharing Tues

This post has been shared at Home Matters Linky Party #410 Merrier Christmas

This post has been shared at Thursday Favorite Things

This post has been shared at Christmas-is-coming-and-you're-the-star

This post has been shared at Happiness Is Homemade Link Party – Christmas Inspirations

This post has been shared at Full Plate Thursday 617

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 dΓ©cor, 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. πŸ‘

This post has been shared at Happiness-is-homemade-461
This post has been shared at January-2023-Edition-Hearth-and-Soul-Link-Party/
This post has been shared at Happiness Is Homemade Link Party – Christmas Inspirations
This post has been shared at Share-the-wealth-link-up-#31


Tuesday, November 1, 2022

Essential Self Care Tips to Ace Autumn


Dance, Move, Essential Self-care for Autumn

Photo Credit Nancy Andres at Colors 4 Health

Autumn is an excellent time to reassess self-care habits, and focus on those attitudes and activities that improve our sense of well-being. 

When we do things that help us relax, recharge, and reset, we reduce stress, nurture ourselves, and are better prepared to tackle whatever comes or way.

Continue Reading and See Essential Self-care Tips to Ace Autumn

Tip #1 Most things that energize my spirit and heart, help refresh my mind and body as well. What thoughts and behaviors help you connect with inspiration and love? Do at least one or two each day to raise your vibration.

Self-care at Colors 4 Health

Photo Credit Nancy Andres at Colors 4 Health

Tip #2 Check-in with yourself daily and identify what you are feeling. Let your intuition, reflection, or past experience guide you to do things that day that are essential for self-care and resonate with you. 

Tips #3 Use self-care to help you identify anxiety or fear triggers. Take action by doing something that helps you feel more trusting and secure. A few examples are hugging yourself, breathing through the panic, or speaking with a close friend or counselor. 

Tip #4 Continue to practice self-care on peaceful days too, and especially leading up to and during the holiday weeks ahead.

Be Realistic and Set Achievable Self-care Goals.


Tip #5 If you take one small action every day rather than aim too big, you may find it easier to stick to your autumn self-care routine and feel a sense of accomplishment.

Tip #6 Schedule in autumn self-care by writing the activity down in your phone, datebook, calendar, or planner. Then, make sure to take the allotted time to see it through.

Tip #7 Create an affirmation that reinforces the concept that self-care is healing, stress-reducing, and restorative rather than selfish. 

Affirm this by setting the intention (affirmation) and taking the actions (self-care) to further goals one step at a time. When we savor each day and are grateful for progress, it helps increase life satisfaction. 

Self-care at Colors 4 Health

Credit Nancy Andres at Colors 4 Health

Tip #8 Be open to receiving support from others. Recognize you may learn much from mentors, coaches, and those with special training or different experiences than you have had. 

Meet with an accountant, financial planner, lawyer, or other pro and  work on setting up a budget, reducing financial obligations, and increasing savings. 

Tip #9 Star in your own life, and your thoughts, beliefs, and actions will align with that energy. When you think and act authentically it's sure to bring you joy. 

Self-care by Staring in Your Life

Credit Nancy Andres at Colors 4 Health

Don't overextend yourself, as you may wind up feeling cranky and off-kilter. 

Start each day by getting your own head on straight, and you'll be better able to be there for others.

Be PROACTIVE with Self-care.

Tip #10 Plan for and eat a nutritious breakfast, lunch, and dinner. Make each meal a mindful experience. 

Refrain from skipping meals or eating on the run.

Create and sustain a healthy eating plan by following it every day. Read Key Reasons to Eat Mindfully with Tips to Succeed for details. 

Tip #11 Give yourself permission to take on your day in a way that works best for you.

I devote 10 minutes of early morning time to stretches, giving thanks to my Higher Power for another day of life, and drinking a full glass of water. 

How do you like to start your day?

Tip #12 Step away from your household or workplace responsibilities for 15-30 minutes for a relaxing mid-morning or afternoon stroll in nature. 

Being in natural surroundings is calming, grounding, and healing. Take in autumn colors and awaken your senses this fall.  

Being kind and caring with yourself soothes jagged nerves and refreshes your mind, body, and soul.

Tip #13 Make a written list of all the health promoting activities that might enhance a good day or help when you feel anxious or overwhelmed. 

Some ideas are: a deep breathing exercise, calling or seeing a friend or loved one, drinking a cup of chamomile tea, or doing a meditation or visualization.

Perhaps is can be as simple as reading a chapter of a non-work related book for enjoyment, drinking hot apple cider, slipping on a fuzzy pair if sox, or doing all three. 

Record self-care ideas in your phone, keep a handwritten list at your bedside, or put a self-care activity list anywhere it can be within eyesight. 

Read it when you need to be reminded of those things that center you. 

Tip #14 Self-care is also about setting boundaries and not taking on more than you can handle. It might include declining a social invitation or saying a simple no to extra commitments. Use the time and energy to kick-back, relax, and even daydream.

Reserve Time for Relaxation and Self-care

Photo Credit Nancy Andres at Colors 4 Health

Tip #15 Recognize that cooler, drier air makes skin dehydrated, and skin care may be one of those things you want to make a priority this autumn and winter.

Instead of just using moisturizer once a day, you may want to apply it, both in the morning and night. To avoid that chapped look, apply moisturizer to hands and lips as well. 

Also make sure to hydrate, because our bodies need water more than anything! 

The air in our homes tends to get dry in the fall and winter, and it's important to consume adequate water every day. 

This may be easy to forget, since temps aren’t as hot as they were in the summer, and we might not feel as thirsty.

Tip #15 Praise all efforts to make progress with self-care. See Reaping the Rewards of Active Self-Reinforcementwhen finding it a challenge to persevere. 

Tip #16 Refrain from listening to negative self-talk and pressuring or shaming yourself. Tell yourself Rome wasn't built in a day. Slips happen so take it easy on yourself and start again. 

In other words, set expectations appropriately. The truth is it will probably take anywhere from two months to eight months to build a new behavior into your life — not 21 days.

Incorporate Physical Activity into Daily Pursuits.

How often do you incorporate movement into your daily activities? In autumn, temps are often a nice balance between warm and cold. 

Tip #17 If you’re a person who avoids movement and exercise as a form of self-care, perhaps you haven’t found a form of exercise you enjoy.

Autumn is a fun time to rake leaves or jump into them, harvest autumn crops, prepare the garden for winter, pick pumpkins or apples at a nearby farm, or train for a marathon. Be mindful and choose those things that appeal to you. 

Tip #18 If you have limited mobility or health issues, consult with a personal trainer, yoga teacher, or physical therapist to show you the correct, safe way to do chair exercises or restorative yoga. 

Tip #19 Want to get those endorphins flowing? Climb a flight of stairs, dance, participate in a tai chi class or YouTube Beginner exercise class. 

Get off your couch or away from social media, and get moving. 

Tip #20 Keep in mind that those who feel peppy or a good tired after working out, are usually motivated to keep at it. 

Those who overdo and injure themselves are less likely to keep with the plan. 

Tip #21 If nothing sounds good, why not try another way to be more active? 

Some possibilities include trampoline fitness, also known as rebounding, hiking, rock climbing, jumping rope, or joining your children or grandkids on the playground or park for a game of catch or soccer.

If you’re a dog owner, map a new or longer walking route to increase steps. 

Tip #22 When you're starting any new form of exercise, start slow. Try a new movement or fitness routine once a week.

Note: This post is intended for entertainment and information purposes only. Before starting a new exercise or health regimen seek medical advice from your health care provider.

Tip #23 Monitor how each physical activity makes you feel. Be okay about quitting something, if you aren’t getting anything out of it.


Tip #24 Any kind of sustained movement, rigorous or not, helps elevate mood and lessen stress, making it a beneficial path for self-care. πŸ’–

Tip #25 Participate in relaxing activities starting at least 2 hours before you turn in for the night.

Read a paperback or hardcover book, instead of looking at text from a backlit device. Tablet light is disruptive to natural sleep rhythm.

Nix late-night TV watching too. Many programs are stimulating rather than soothing. 

Light from a television screen can suppress melatonin, the sleep hormone. Try listening to music or audio books instead. Get to bed at an hour that allows you to bank away at least 7 hours of sleep each night. 😴

Do you think you'd like to amp up self-care practices this fall and why? 

What tips in this post help motivate you?


Please comment below in the space provided. 

I read and appreciate all comments, but will not publish comments if they contain links. 

Thanks for understanding.

If you like what you see please follow me on my Facebook Page and do the same on Pinterest. 

I offer fresh health and lifestyle ideas here at Colors 4 Health on the 1st and 15th of each month. 

See past posts too by using the search bar. Many contain additional self-care tips and ideas.

This post has been shared at 275-Senior-Salon-Pit-Stop

This post has been shared at Senior Salon Pit Stop 274

This post has been shared at Share-the-wealth-link-up-#31

This post has been shared at 

Happiness Is Homemade Link Party #452

This post has been shared at November 2022 Edition of The Hearth and Soul Link Party

This post has been shared at Home Matters Linky Party-Thanksgiving and Christmas


This post has been shared at First-Thursday-Thursday Favorite Things Party-in Nov

This post has been shared at Share the Wealth Link up # 30

This post has been shared at Talent-Sharing Tuesdays Link-Up 40