Synopses & Reviews
As our population ages, the loss of bone density and other effects of osteoporosis will be among our most serious health concerns. In fact, the natural regeneration of bone mass that keeps our bones strong and supple dramatically slows as we grow older, and nearly a third of the women in their postmenopausal years will become seriously affected by osteoporosis. In this new book by well-known food educator and author Annemarie Colbin, the reader will discover the latest research and findings on how to create stronger, fracture-resistant bones with whole foods. This book gives readers a complete lifestyle program, including some 100 delicious and satisfying recipes, that can strengthen bones and prevent osteoporosis. Readers will also discover new information about why too much calcium can actually increase their risk of fracture, how they can dramatically improve the health of their bones through the kinds of food they eat, how to rebuild bone mass naturally, which foods weaken the bones, and more. Also covered are strategies for tapping into the body's own healing potential and understanding the spiritual aspects of aging and health.
"The bones of the body renew themselves every seven years. With the wholesome wisdom of this book, you can help your bones provide a firm scaffold for your body."
—Mehmet C. Oz, MD, coauthor of YOU: The Owner’s Manual and YOU: Staying Young
"Annemarie Colbin is a long-time mentor of mine. The Whole-Food Guide to Strong Bones combines her wisdom with much common sense."
—Christiane Northrup, MD, author of Women’s Bodies, Women’s Wisdom and The Wisdom of Menopause
"The Whole-Food Guide to Strong Bones gives readers the recipe for maintaining bone health without medication. It is a must-read for anyone interested in preserving or restoring the health of their bones."
—Joel M. Evans, MD, assistant clinical professor at Albert Einstein College of Medicine, founder and director of the Center for Women’s Health in Stamford, CT, and author of The Whole Pregnancy Handbook
"The Whole-Food Guide to Strong Bones provides the knowledge and inspiration for maintaining a lifelong healthy skeleton. This brilliantly written book is a must-read, especially for those who may be at risk for osteoporosis."
—Carol Ellis, MD, medical director of Natural Medicine and Rehabilitation in Branchburg, NJ
"This book by Annemarie Colbin, one of America’s most respected food therapists, gives us a definitive guide to maximizing bone health as nature intended—with a balanced diet and lifestyle. Her evidence-based approach (replete with discussions of hundreds of published clinical studies) makes this book an important reference for both consumers and healthcare professionals. Plus, the recipes are fabulous."
—Woodson Merrell, MD, chairman of the Department of Integrative Medicine at Beth Israel Medical Center in New York City, author of The Source
"Annemarie Colbin is a brilliant nutritionist who has once again shown that optimal well-being can be found through living a naturally healthy lifestyle. At a time when our healthcare specialists rely too much on medications, she presents a program that relies on whole foods, exercise, and spiritual understanding. I’m happy to prescribe this book first for anyone wishing to keep their bones strong and live long."
—Stephan Rechtschaffen, MD, cofounder and chairman of the Omega Institute for Holistic Studies in Rhinebeck, NY, author of Time Shifting, and coauthor of The Omega Vitality and Wellness Book
"Movement and exercise are necessary to healthy living. But exercise is difficult if you do not have a healthy, strong bone structure to support muscle function. I look forward to giving my patients Annemarie Colbin’s newest book, The Whole-Food Guide to Strong Bones, as it presents the most comprehensive yet understandable approach to bone health that I have encountered."
—Nancy L. Shaw, MA, MTPT, director of the Myofascial Pain Treatment Center in Washington, DC, founder of the National Association of Myofascial Trigger Point Therapists and the Shaw Myotherapy Institute
"Another>Food and Healing over twenty years ago. Her sage advice in The Whole-Food Guide to Strong Bones is essential for everyone concerned about bone loss and what to do about it."
—Frank Lipman, MD, author, Spent: End Exhaustion and Feel Great Again
It's essential to maintain strong bones to keep an active lifestyle, but aside from taking a daily calcium supplement, is there really anything you can do to improve your bone health? With this complete program for stronger bones created by health educator Annemarie Colbin, you'll learn the best foods to eat to build bone mass and find out which foods actually weaken bones. In The Whole-Food Guide to Strong Bones, you'll also discover how exercise and finding personal balance can improve your health and prevent fragility fractures, menopause-related bone loss, and osteoporosis.
- What puts you at risk for bone fracture
- Why medication and estrogen therapy may not work for you
- How the nutrients in whole foods build bone mass
- 85 easy recipes that maximize the bone-building effects of whole foods
In Whole Foods for Strong Bones, maverick nutritional theorist and best-selling author Annemarie Colbin gives readers a complete lifestyle program, including some 100 delicious and satisfying recipes, that can strengthen bones and prevent osteoporosis.
About the Author
Annemarie Colbin, Ph.D., is a health educator and award-winning writer, consultant, and lecturer. She is the founder and CEO of the Natural Gourmet Institute for Health and Culinary Arts in New York City, which offers a licensed and accredited career program in natural foods cuisine. The associated Natural Gourmet Institute for Food and Health offers avocational classes in health-supportive cooking and natural healing to the general public. Colbin has also taught at several New York City schools, including the Institute for Integrative Nutrition, the New York City Open Center, Touro College, and Empire State College. She is author of several books including Food and Healing and writes a column, “Food and Your Health,” for New York Spirit magazine. Colbin offers private wellness consultations. She lives in New York City with her husband, journalist Bernard Gavzer. You can learn more about the Natural Gourmet Institute for Health and Culinary Arts at www.naturalgourmetinstitute.com.
Foreword author Mark Hyman, MD, is coauthor of The Detox Box and the best-selling Ultraprevention. He is editor-in-chief of Alternative Therapies in Health and Medicine, the most prestigious journal in the field of integrative medicine. Hyman lives in western Massachusetts.
Table of Contents
List of Recipes
Part 1: Understanding Your Bones
Chapter 1. Philosophy of Nutrition: Setting Up the Point of View
Chapter 2. Osteoporosis or Fractures? Defining the Problem
Chapter 3. More Than Calcium: What Bones Need to Be Healthy
Chapter 4. What Weakens Our Bones? Itâ€™s More Than Menopause
Chapter 5. Standard Suggestions for Strengthening Bones: Some That Work and Some That Donâ€™t
Part 2: Caring for Your Bones
Chapter 6. The Whole Foods Approach: How Diet Can Promote Healthy Bones
Chapter 7. Movement and Exercise: An Important Part of the Program
Chapter 8. The Spiritual Aspect: Strength from Within
Chapter 9. Putting It All Together: It Is Possible to Regain Lost Bone
Recipes for Healthy Bones
References Recipes Leafy Greens
Basic Garlic Greens
Pressure-Cooked Southern Collard Greens
Spiced Kale with Carrots and Turnip
Stir-Fried Bok Choy with Shrimp
Broccoli Rabe with Roasted Garlic and Red Bell Pepper
Curried Broccoli Rabe with Parmesan Cheese
Gingered Kale with Miso-Broiled Tofu
Mixed Green Salad Roots and Squashes
Baked Buttercup Squash
Butternut Squash with Onions and Tarragon
Gratin of Root Vegetables
Braised Fennel Other Vegetables
Broccoli with Mushrooms
Asparagus with Slivered Almonds
French Tart with Greens and Leeks
Composed Salad with Beets and Avocado Fish, Poultry, and Meat
Poached Red Snapper Fillets with Parsley Sauce
Salmon Frittata with Fresh Dill
Simple Roasted Chicken
Portobello Beef Stroganoff Beans
Root Stew with White Beans and Wild Mushrooms
Anasazi Beans with Collards and Shiitake Mushrooms
Mediterranean Herbed Chickpeas Soy Foods
Tempeh in Coconut Milk Curry
Cold Tofu with Ginger and Scallions Stock Recipes
Simple Vegetable Stock
Rich Vegetable Stock
Simple Chicken Stock
Gourmet Chicken Stock
The Best and Easiest Chicken Bone Stock
Rich Beef Stock
Kombu Stock Soups
Cilantro Egg Drop Soup
Pinto Bean Soup with Dill
Cold Cucumber-Coconut Soup with Dill
Cabbage and Celery Soup
Miso Soup with Wild Mushrooms and Garlic
Spanish Fish Soup
Hearty Shrimp Bisque
Rock Shrimp Potage
Sunflower Seed Soup with Celeriac
Quick and Easy Consommé with Soba
Flavorful Rice and Barley
Creamy Whole Grain Breakfast Porridge
Kasha with Mushrooms
Rice and Millet Pilaf with Almonds and Cilantro
Pasta with Sardines Seaweeds
Cucumber and Radish Salad with Wakame and Walnut-Lime Dressing
Hijiki Caviar with Tofu and Dried Mushrooms
Toasted Nori Mineral-Rich Garnishes and Condiments
Shana’s Grain-Free Nutty Granola
Sesame Seaweed Sprinkle Green Drinks
Green Drink I
Green Drink II Recipes with Edible Bones
Five-Hour Whole Fish Stew
Crispy Baked Small Fish
Crispy Baked Chicken Wings
Dr. Corsello’s Salad Oil Mix
Creamy Lemon-Ginger Dressing
Basil and Cilantro Pesto Dessert Recipes
Apple, Strawberry, and Pomegranate Mold
Almond Milk Pudding
Poached Pears with Coconut Cream
Fresh Fruit Salad with Toasted Sunflower Seeds
Whole Lemon and Coconut Custard