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high calcium foods to nourish bones and promote good health:

Calcium is an essential mineral that plays a vital role in maintaining strong bones and teeth, muscle function, nerve transmission, and other important bodily functions. However, many people do not consume enough calcium in their diet, which can lead to a variety of health problems, including osteoporosis, a condition that weakens bones and increases the risk of fractures. Fortunately, there are many high calcium foods that can help you meet your daily calcium needs and support healthy bones and overall health.

Dairy products are the most well-known source of calcium. Milk, cheese, and yogurt are all excellent sources of calcium and other important nutrients like vitamin D, which helps the body absorb and use calcium. However, some people may be lactose intolerant or have a milk allergy, which can make it difficult to consume dairy products. If you are unable to consume dairy, there are other high calcium foods you can incorporate into your diet.

Leafy greens like spinach, kale, and collard greens are another excellent source of calcium. These greens are also high in other important nutrients like vitamin K, which plays a role in bone health by helping the body use calcium. In addition to calcium and vitamin K, leafy greens are also rich in antioxidants, fiber, and other vitamins and minerals that are essential for good health.

Nuts and seeds are another great source of calcium. Almonds are one of the best sources of calcium among nuts, with one ounce providing about 8% of the daily recommended intake. Sesame seeds and chia seeds are also high in calcium and can be easily incorporated into your diet. Additionally, nuts and seeds are a great source of healthy fats, fiber, and protein, making them a great snack option.

Tofu is a plant-based protein source that is also high in calcium. Made from soybeans, tofu is a popular ingredient in many vegetarian and vegan dishes. Half a cup of tofu provides about 20% of the daily recommended intake of calcium. Additionally, tofu is a good source of protein and other important nutrients like iron and magnesium.

Finally, there are many fortified foods that can help you meet your daily calcium needs. Fortified foods are foods that have had extra nutrients added to them, such as calcium, to make them more nutritious. Breakfast cereals, plant-based milks like almond milk and soy milk, and orange juice are all common sources of calcium-fortified foods. However, it's important to read the labels carefully, as not all fortified foods are created equal. Some fortified foods may be high in added sugars or other unhealthy ingredients, so it's important to choose wisely.

In conclusion, incorporating high calcium foods into your diet can help you meet your daily calcium needs and support healthy bones and overall health. Dairy products, leafy greens, nuts and seeds, tofu, and fortified foods are all excellent sources of calcium that can be easily incorporated into your meals and snacks. By eating a varied and balanced diet that includes plenty of high calcium foods, you can support strong bones, healthy muscles, and overall wellbeing.

Simple Habits For A Healthier Lifestyle Starting Today

Published on 03/01/2023
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You don’t have to make drastic changes to be healthier. Here are some simple habits worth making a daily routine.

Simple Habits For A Healthier Lifestyle Starting Today

Maintain Friendships

Why It’s Worth It: Research has shown that strong social bonds through friendship, family and community contribute significantly to our physical and mental well-being – while loneliness and social isolation are known risk factors for health problems. Studies have found that feeling lonely can increase your risk of stroke, heart disease, depression and dementia.

Pay Attention To Your Sleep Quality

Why It’s Worth It: The importance of our sleep can’t be underestimated. Between 6 and 9 hours of sleep per night is recommended. This allows our body and brain to regenerate and recover. Not only does restful sleep boost the immune system, but it also helps maintain a healthy weight, increases fertility, and promotes mental well-being. Poor sleep on a regular basis, on the other hand, increases the risk of diabetes, heart disease, cancer, obesity and depression.

Bring Movement Into Your Everyday Life

Why it’s worth it: There’s strong evidence that at least 2.5 hours of moderate exercise a week can help reduce your risk of heart disease and stroke. Physical activity has countless positive effects on our health – from maintaining a healthy body weight to better mental health to longer life expectancy. The challenge is to incorporate regular exercise into our daily routine. Start with 30 minutes: Just half an hour of moderate exercise a day can have a positive effect on your health. You should also avoid sitting too much. So try walking more, standing up for work, or just dancing to your favorite music.

Eat More Colorful Things

Why it’s worth it: In general, the more colorful the selection of food, the more nutritious the diet. So-called phytonutrients, which have an antioxidant and anti-inflammatory effect, ensure the variety of colors. It has long been known that the colorful Mediterranean cuisine, which is characterized by a high proportion of fruit and vegetables, nuts, whole grain products, fish and healthy fats (olive oil), is healthy. A study now proves that the “Mediterranean diet” ensures a longer life expectancy for over 65-year-olds. In countries with a Mediterranean diet, there are fewer cardiovascular diseases, high blood pressure and obesity.

Stay Curious

Why It’s Worth It: This habit isn’t easy to form, but it’s important. It’s about doing more of the things that make you feel valuable, that you belong, that you’re part of something. This not only makes you happier and more joie de vivre, but can also help reduce your risk of health problems such as stroke and depression. Make a list of all the activities that make you feel good or that you enjoy spending your time on. Mark the things that you want to prioritize more in your life.

Love 

Love songs are everywhere. But does anyone have a definition of love, which — people claim — makes the world go around? Sure, it’s easy to tell when you’re in love with someone. [The heart pounds and you act like an idiot.] But it’s much harder to say if you actually love someone.

Love songs are everywhere. But does anyone have a definition of love, which — people claim — makes the world go around? Sure, it’s easy to tell when you’re in love with someone. [The heart pounds and you act like an idiot.] But it’s much harder to say if you actually love someone.

Enter the mind of Harry Jenkins, as he is about to make love to Natasha,

And then he laughed at himself as he sank beneath the covers. No sane man would question such free and voluptuous pleasure, as if it could only be valued through thought. Only an idiot or a fool would try to analyze love and passion.

Nonetheless, like the fool, I seek a definition. Perhaps it is the lawyer in me. On the subject of love, Carl Jung, the Swiss psychiatrist, is a sobering read. All of us, supposedly, carry within us, an animus [if you’re female] and an anima [if you’re male], which is the idealized image of the person you love. And so, when you are in love you are projecting this idealized image on a real, live person who might be naturally quite entitled to be different.

After the honeymoon, those annoying little cracks in the image appear, which could certainly explain the high divorce rate. When you find the real person doesn’t exactly match your superimposed ideal, what do you do?

All of these thoughts led me to explore people’s ideas of all kinds of love, not just the romantic variety, in Final Paradox, the second in The Osgoode Trilogy.

Harry Jenkins is the lawyer protagonist throughout the trilogy, which contain storylines of murder and fraud. He is in the thrall of the beautiful Natasha. His aging father, who abandoned him as a child, has just asked his forgiveness. Harry can’t seem to find that in his heart. Natasha asks him—

What do you think love is?
He shrugged. “I don’t know. It’s about wanting someone as part of your life. Wanting them always with you.” He looked into her eyes. “Why? What do you think?”

“I think it’s about getting outside yourself and seeing another person’s life from their point of view. At least that’s a start,” Natasha replied.

Harry heard his father’s words. It’s all about you, is it? Would he always be the kid, he wondered?

Another character musing about love is Norma Dinnick — an elderly client of Harry’s who trips back and forth between lucidity and madness. She recollects her stew of feelings for various men.

Going back to her hotel, Norma tried to understand. She knew about affection and caring for Arthur, her husband, who kept her safe from the emptiness. But she did not understand this business of love, which David talked about. She did know that such emotions gave her a sense of power. The sheer lust she experienced in the presence of George made her feel weak and vulnerable.

Norma simply doesn’t understand about love and neither does Bronwyn — another character. An embittered soul, she has married a gay man and on her honeymoon – She wandered the narrow beach of sand and stone where the boats ferried back and forth to the grottos. No Peter. But then she saw him at a distance on the beach walking slowly with a younger man she did not know. Where had they come from? Right from the start, she had known. Of course, the bargain was unspoken but well understood. For money and security, Bronwyn had sacrificed any chance for love.

But in the end, Harry does begin to get it. In bed with the lovely Natasha, he was

…transported outside his own body, he was overcome with the desire to know the dreams, fantasies, and mysteries she held within. He would enter her world with love and understanding and never leave. The awe he felt in her closeness made his breathing slow and deepen in rhythm with hers. He watched his hand reach out of the shadows to smooth the sheet. She was at last in his bed and, fearing a mirage, he dared not wake her. In the past two weeks, his world had been shaken. His mind had become a jumble of colliding, conflicting events and consequences. Now he felt her power to draw his life together. A still peace gently settled over him like a silken web of meaning.