9 Calcium-Rich Foods To Add To Your Diet

Many foods are excellent sources of calcium. This is great news as it seems clear that getting calcium from your diet is favored over supplementation, although you may need to supplement some to get the proper total amount daily depending on your bone health. If you’re not taking supplements or regularly consuming dairy or calcium-fortified products, you may not be getting enough in your diet. The typical goal for bone health is 1000-1200mg of calcium daily from food plus supplements. If you do need to supplement, be sure to avoid the calcium carbonate form due to its tendency to cause GI upset. Look for other forms like calcium citrate. Be sure to also stimulate the body to use the calcium for bone strength by regularly exercising and challenging the bones with strength training or using your body weight with jogging, aerobic activities or yoga, as well as keeping your vitamin D levels optimal.

The following foods have been identified by the National Institute of Child Health and Human Development as being high in calcium:

1. 1 oz of cooked dried white beans: 161 mg of calcium
2. ½ cup spinach: 122 mg
3. ½ cup turnip greens: 99 mg
4. ½ cup soybeans, cooked: 90 mg
5. 1 cup broccoli, cooked or fresh: 90 mg
6. ½ cup bok choy, cooked or fresh: 80 mg
7. 1 oz dry-roasted almonds: 80 mg
8. 10 dried figs: 269 mg
9. 3 oz salmon, canned with bones: 180 mg

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Common pantry item can offer relief from sunburn, dermatologist shares proven home remedies - Gloucestershire Live

Common pantry item can offer relief from sunburn, dermatologist shares proven home remedies  Gloucestershire Live

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How to Remove Dark Circles Naturally: Easy and Effective Home Remedies - Times Now

How to Remove Dark Circles Naturally: Easy and Effective Home Remedies  Times Now

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How To Perform the 4-7-8 Breath To Relieve Unhealthy Stress

Including breath work into your daily routine can lower stress and improve overall health. The 4-7-8 (Relaxing) Breath can help: it is utterly simple, takes almost no time, requires no special equipment, and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and begin inhaling and exhaling more and more deeply.

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Waking Up Tired? Could Be Nocturnal Hypertension—Here’s What to Look For - womansworld.com

Waking Up Tired? Could Be Nocturnal Hypertension—Here’s What to Look For  womansworld.com

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Powerful Quotes From PM Modi's Speech That Felt Like A Verbal Assault on Terror - Times Now

Powerful Quotes From PM Modi's Speech That Felt Like A Verbal Assault on Terror  Times Now

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Mother’s Day 2025 Special: Expert-Backed Natural Nutrition Tips To Balance Hormones At Every Stage Of Motherhood - Zee News

Mother’s Day 2025 Special: Expert-Backed Natural Nutrition Tips To Balance Hormones At Every Stage Of Motherhood  Zee News

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5 Reasons To Add Stair Climbing To Your Workouts

If you’re looking for a convenient and effective way to exercise, consider stair climbing. It can be an excellent workout, as stair climbing:

1. Is convenient: you don’t need to join a gym, buy expensive equipment, or endure summer’s heat or winter’s cold as joggers do. All you need is properly fitted footwear to get started.
2. Can burn more calories than you would jogging or cycling at a moderate pace in the same amount of time.
3. Is heart healthy: a team of British researchers estimates that climbing stairs for seven minutes daily could reduce your risk of heart disease by about 60 percent!
4. Can be done almost anywhere, at work and at home (especially if you have access to a high-rise building).
5. Is low-impact: the pressure from stair climbing is said to be the equivalent of twice your body weight compared to three to four times the impact with running.

If you’re not already fit, I advise checking with your physician before you start climbing stairs. And if you’re going to be climbing in a high-rise building, I suggest doing it with a workout partner for both encouragement and safety. Start slow and work your way up, letting your endurance be your guide. Also know that going down the stairs may be as challenging as going up, take them both ways!

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The Dirty Dozen Plus: Foods You Should Only Buy Organic

Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself and your family to potentially harmful chemicals. Pesticides present real health risks, particularly to children and those with health concerns. The toxicity most commonly associated with pesticides in animal studies include disruptions in the normal functioning of the nervous and hormone systems, as well as increased risks of cancer.

As part of my support of the Environmental Working Group (EWG) and their recently updated Shopper’s Guide, I am presenting the newest “Dirty Dozen Plus” list – produce you should buy only in organically grown form. This includes both their fresh and frozen forms. According to EWG, common growing practices make the crops listed below the most likely to contain higher pesticide residues:

The Dirty Dozen Plus (2024)

• Strawberries
• Spinach
• Kale, collard, mustard greens
• Grapes
• Peaches
• Pears
• Nectarines
• Apples
• Bell and hot peppers
• Cherries
• Blueberries
• Green Beans
  + Potatoes

Also find out what foods are acceptable to eat when non-organically farmed, in the most recent “Clean 15” list.

 

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How to unclog your sink: Simple home remedies that work - MSN

How to unclog your sink: Simple home remedies that work  MSN

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World Asthma Day 2025: Expert Shares Ayurvedic Remedies And Lifestyle Tips To Manage Asthma Naturally - Zee News

World Asthma Day 2025: Expert Shares Ayurvedic Remedies And Lifestyle Tips To Manage Asthma Naturally  Zee News

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Fleas, Fleas, Fleas - Coronado Eagle & Journal

Fleas, Fleas, Fleas  Coronado Eagle & Journal

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How Daily Habits Impact Your Sleep

A healthy night’s rest starts way before your head hits the pillow. Establishing essential habits throughout your daily routine won’t just help you feel healthier throughout the day, it will also help you sleep better through the night.

Diet

Something that has a huge impact on our sleep is our diet. Specific foods can have a huge effect on our body’s ability to get deep, restful sleep, and when our bodies are lacking key nutrients, it is much harder to get the quality sleep we need. Some foods that can help improve your overall quality of sleep include fruits, veggies, and whole grains. Avoid eating spicy, fried, and acidic foods as well as alcohol and caffeine too close to bedtime.

Another important aspect that your diet has on your sleep is when you eat. Try sticking to a consistent dinner schedule to help follow your set bedtime and ensure that your food is fully digested so you can fall asleep easily and stay asleep through the night.

Exercise

Exercising not only has numerous health benefits for our bodies, but it also helps your body produce melatonin, making it easier to fall asleep at night with the additional benefit of helping prevent acid reflux. Exercising also helps reduce stress, which is one of the key inhibitors when it comes to getting quality sleep. It has been found that exercising in the morning, soon after waking up, can have some of the best sleep-enhancing benefits. But remember, exercising at any point in the day is better for your sleep quality than no exercise at all.

Preparing Your Sleep Space

Before slipping under the covers, it’s also important that your sleep space is set up in a way that supports your sleep needs. Follow these tips to help ensure your sleep space is serving you in a positive way:

• Prepare your room for bed: Making sure your room is cool and dark will help you fall asleep faster and stay asleep throughout the night.
• Reserve your bed for sleep: While many of us love a good lie in bed, ensuring your bed is just for sleep is another way to signal to your body that it’s time to unwind.
• Protect yourself from allergens: Utilizing a mattress and pillow protector can create a barrier between you and allergens, allowing you to breathe and sleep peacefully.
• Choose comfortable, quality bedding: Covering yourself with bedding that is supportive, comfortable, and natural can help you get the quality sleep you need.

Bedtime Routine

Having a consistent bedtime routine is also a great way to improve your overall sleep quality. Because our bodies react so strongly to habits, sticking to a routine each night can help signal to your body that it’s time to relax and get ready for bed.

Beyond your evening shower, nightly tea, or book in bed, an important part of your nighttime routine is clearing your mind. The stress buildup of the day creates a huge hindrance to our ability to both fall asleep and get the deep, restful sleep we need. Journaling and goal setting can be great ways to rid your mind of the day’s stressors and help you avoid overthinking before bed. Additionally, meditation and deep breathing help your mind and body relax and prepare for slumber. The 4-7-8 breathing technique is a great way to calm your mind and help you fall asleep.

Sources
“Bedtime Routine for Adults.” Community Health Network. https://mychn.org/bedtime-routine-for-adults/

1. “Get Moving to Get Better Sleep.” National Sleep Foundation. thensf/get-moving-to-get-better-sleep/
2. “Healthy Sleep Habits.” American Academy of Sleep Medicine. sleepeducation/healthy-sleep/healthy-sleep-habits/
3. “Healthy Sleep Starts Before You Hit the Sheets.” National Sleep Foundation. thensf/healthy-sleep-starts-before-you-hit-the-sheets/
4. “Is Eating Before Bed Bad?” Sleep Foundation. sleepfoundation/nutrition/is-it-bad-to-eat-before-bed
5. “Nutrition and Sleep.” Sleep Foundation. sleepfoundation/nutrition
6. “The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.” National Library of Medicine. ncbi.nlm.nih/pmc/articles/PMC10503965/
7. “Stress and Sleep Disorder.” National Library of Medicine. ncbi.nlm.nih/pmc/articles/PMC3538178/

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Sciatica Pro+ Under Review: Best Sciatica Health Tips Plus Supplement for Nerve Pain Relief - Yahoo Finance

Sciatica Pro+ Under Review: Best Sciatica Health Tips Plus Supplement for Nerve Pain Relief  Yahoo Finance

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Get Your Nasal Drip and Puffy Face Under Control With These 18 Allergy-Relief Products - Best Products

Get Your Nasal Drip and Puffy Face Under Control With These 18 Allergy-Relief Products  Best Products

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Pets at Home and CVS rise on better than feared competition remedies, 1 May 2025 11:06 - Shares Magazine

Pets at Home and CVS rise on better than feared competition remedies, 1 May 2025 11:06  Shares Magazine

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Vogue Williams: How to perfect your tan routine - BreakingNews.ie

Vogue Williams: How to perfect your tan routine  BreakingNews.ie

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4 Ways To Avoid Meat With Added Growth Hormones

An estimated two-thirds of the cattle raised in the U.S. are given hormones, including growth hormone, testosterone and estrogen, to help boost muscle growth and production. Unfortunately, the growth may not stop at the animal and may incite certain, concerning tissue growth in humans that consume the meat. Make minimizing your consumption of meats that have added growth hormones a priority: hormone residues in food may increase the risk of breast cancer and other reproductive system cancers among women, and may promote development of prostate cancer in men.

Consider the following when shopping:

1. Know which animals are likely to contain these unwanted hormones. Currently cattle and sheep are the only animals allowed to have growth hormones added. The USDA does not permit the use of hormones in hogs; chickens, turkeys and other fowl; or in venison.
2. Read labels carefully. Look for the words “no hormones administered” on packaging, which indicates these chemicals were not used in raising the animals.
3. It is even better to source meat from local sources that raise the animals using natural, organic methods – for example, seek out 100% grass-fed beef. It’s less likely hormones are used in small, local farms that are committed to quality. It is always a win if you can meet with the farmer and discuss raising practices. If they are currently using hormones, your interest may get them thinking otherwise.
4. Use meat alternatives if hormone-free animal products are cost-prohibitive. You can substitute vegetable protein for meats (beans, legumes and mushrooms are hearty vegetarian options that work well as meat substitutes); or use faux meat, such as products made from whole, organic soy (not soy protein isolate) that duplicate the texture and appearance of meats. This goes for dairy as well, which may also contain hormones. Many great alternatives exist now from nut milks for drinking, to cashews and nutritional yeast for creating a cheese flavor and texture.

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5 easy home remedies for dandruff - India TV News

5 easy home remedies for dandruff  India TV News

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4 Reasons You Should Stand More

If you are concerned about heart disease and weight gain, consistently finding opportunities for movement can make a big difference: one simple action is to stand up! Even if you get regular exercise, prolonged sitting can increase your risk of cardiovascular disease and obesity. When you are inactive for long periods of time, your body’s metabolism slows down; this can lead to weight gain, which raises the risk of many diseases including type 2 diabetes and many cardiovascular conditions.

Some simple ways to stand more often include:

1. Getting up every hour and filling your glass with water – drink it while standing up.
2. If you are in a long meeting at work, stand in the corner for a period of time. Better yet, especially when the weather is cooperative, urge the group to consider “walking meetings.”
3. When you are on the phone or writing emails, try standing instead sitting – you can do this at home by writing emails at your kitchen counter. For added activity and muscle challenge, work in an air squat between emails.
4. At work, look into a stand-up desk. These desks raise and lower, some via a built-in motor, offering the flexibility to stand or sit. For prolonged standing work, they are essential for making sure you are not adding strain to your back and neck.

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Nimrat Kaur swears by this summer skincare remedy: ‘Kesariya mera, hack hai piyaaa’ - The Indian Express

Nimrat Kaur swears by this summer skincare remedy: ‘Kesariya mera, hack hai piyaaa’  The Indian Express

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Don't Let Summer Heat Ruin Your Gut Health: Here Are The Home Remedies To Keep Your Stomach Happy - Republic World

Don't Let Summer Heat Ruin Your Gut Health: Here Are The Home Remedies To Keep Your Stomach Happy  Republic World

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Let’s Breathe Through This Together

In Buddhist and yogic traditions, some have claimed to reach an enlightened state by doing nothing more than paying attention to the rising and falling of the breath. In a time of high stress and anxiety, breathing can not only help calm your state of mind but also help you to reach a meditative state. Breathing and breathing exercises are intrinsic parts of many forms of meditation the world over. It is also free and always available to you!

 

By paying attention to your breath – the ebb and flow of in and out – you will rapidly change your state of consciousness, begin to relax, and slowly detach from ordinary awareness. Try to focus on the dimensionless point between your in-breath and out-breath and glimpse the elements of enlightenment in that space.

 

Here are a few video examples of breathing exercises that Dr. Weil uses and recommends:

 

• The 4-7-8 Breath

A Dr. Weil favorite, this breathing exercise is a natural tranquilizer for the nervous system.

 

• The Bellows or Stimulating Breath

The aim of this exercise aim is to raise vital energy and increase alertness.

 

• Breath Counting

A deceptively simple breathing technique much used in Zen practice.

 

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Kalonji Seeds (Nigella Seed): 6 Health Benefits, Side Effects, Home Remedies & More - Metropolis Healthcare

Kalonji Seeds (Nigella Seed): 6 Health Benefits, Side Effects, Home Remedies & More  Metropolis Healthcare

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Alternatives To White Sugar

Americans consume about 20 teaspoons of sugar daily, not including what is found naturally in foods like fruit, milk and beans. Sugar itself is considered safe, and its caloric contribution may be small when used in moderation, but it can play a role in adult-onset diabetes, obesity and dental problems if abused. Some alternatives to white sugar include:

1. Stevia. This plant-derived sweetener is non-caloric and can be used in baking or cooking but needs to be diluted before using. I occasionally recommend it for diabetics and those who want something with a sweet taste, but need to avoid the blood sugar spike.
2. Honey. While it has some antioxidant properties, honey is not necessarily healthier than white sugar, mainly because it can stick to teeth and contribute to cavity formation. However, honey does have more fructose than sugar, which causes less stress on the pancreas, but potentially more burden on the liver and blood triglyceride levels.  Use sparingly, for flavor, and opt for 100 percent honey or raw honey rather than processed versions. Always try to use less than a recipe calls for to cut down your sugar intake.
3. Splenda (sucralose). This artificial sweetener is 600 times sweeter than sugar. It is not all-natural, being derived only in part from sugar, and while it is FDA approved and appears safe, it has not proven itself to be beneficial in losing weight. The reason may be tied to the tongue sensing the sweetness and triggering some of the same weight-gaining hormones, like insulin, as if it were the real thing. There is also recent data that sucralose and aspartame (below) may have a negative effect on the healthy bacteria of the microbiome compared to other options.
4. Aspartame and Saccharine. These artificial sweeteners are found in some foods and are available to add to drinks and some foods. For the same concerns as Splenda, I do not recommend either of these – if you want to cut calories or are diabetic, I suggest stevia instead.
5. Sugar alcohols like erythritol and xylitol. These have become more and more popular in foods and drinks. While large studies have not been done, the ones that have suggest these to be safe and have no impact on blood sugar. In practice, it seems some people may get digestive bloating with these sweeteners, so I recommend moderate use when needed but avoid heavy reliance on them.
6. Allulose. Allulose is a newer sweetener just starting to be available. It is naturally derived, often from dates or figs. It has a similar mouth feel and baking quality as white sugar with only 10 percent of the blood sugar effect.

You may also want to try a moderate amount of fruit juice or unsweetened applesauce as a sweetener, especially when cooking or baking. Keep in mind, however, that if you’ve been using sugar appropriately, there is no reason to reach for artificial substitutes.

My daughter Diana and I will be covering more topics such as this in our new Weil Nutrition Corner newsletter – sign up for it today.

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