The Whole-Food Guide to Strong Bones: A Holistic Approach Paperback – Jan 15 2009
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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
About the Author
Annemarie Colbin, PhD, 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.
Top Customer Reviews
Most Helpful Customer Reviews on Amazon.com (beta)
My interest in the subject of bone health has increased as I enter my midlife years, and hear of so many women who have been diagnosed with osteoporosis and low bone density. I have felt I was aware of some basics for good nutrition that improve bone strength and resiliency, but The Whole Food Guide to Strong Bones points out to me how many ideas I have accepted for years are actually based on out-of-date or inaccurate data... such as getting lots of dairy products and/or calcium is one of the best things you can do for your bones.
I was surprised to learn that 75% of people seeking osteoporosis advice are Vitamin D deficient, perhaps due to people spending so much time indoors and using sunblock every time they go outside. Daily lettuce added to one's diet can lead to 45% reduced risk of hip fractures, and some people who eat low calcium diets suffer fewer fractures than their high-calcium diet counterparts, such as people living in the USA and Scandanavia. I am really happy to learn of the advantages of exercise in helping bring the calcium we eat into our bones, as well as the way that we can increase magnesium while reducing calcium intake and actually increase our bone density.
While the fully detailed analysis of how we can best ensure good bone health may seem complex, author Annemarie Colbin cuts through the piles of research and cutting-edge medical theories to make it easy to understand what we most need to know about diet and weight-bearing exercise. I love the examples given of how people have successfully turned their bone health around, and the one third of the book dedicated to bone-healthy, tasty recipes.
I highly recommend The Whole Food Guide to Strong Bones to anyone wishing to enjoy many years of good bone health.
This isn't the simplest or clearest of books, hence the four instead of five stars, and needs studying thoroughly. In the introduction the author informs us that the book is about "keeping our bones strong with high-quality whole foods --- along with exercise and sunlight".
Annemarie Colbin cites several dietary risk factors for osteoporosis - 1) eating a high amount of refined flour products and sweets 2) eating a high proportion of nightshade vegetables (potatoes, tomatoes, eggplant, peppers) 3) not eating enough vegetables, especially greens 4) not including enough good-quality fats in the diet 5) insufficient protein in the diet.
The risk involved in eating nightshade vegetables was new to me and I shall stop eating these. Re insufficient protein in the diet, this was not mentioned in the previous book I read and reviewed on the subject (by Lanou and Castleman). Annemarie Colbin states that both too much and too little protein can cause trouble with the bones. Vegetarians have been shown to have higher bone density than omnivores.
But more recent studies have indicated that those with the lowest protein intake had the most bone loss, and that lower intake of animal protein was also significantly related to bone loss in both the hip and spine. One study showed that a doubling of protein consumption from meat together with a reduction of carbohydrates not only didn't increase calcium loss through the urine, it is also associated with higher levels of bone growth factors in the blood. This is in direct opposition to the other, afore-mentioned book, but the latter bases its conclusions on many studies, and this was only one particular study.
Many people with osteoporosis never break their hips, and some with normal bone density do. Bone density tests present only a part of the picture.
Bone health depends on adequate supplies of many nutrients, including protein, healthy fats, certain vitamins, and a variety of minerals.
It is explained to us what bones are made of and how they work, and there is a small section on causes of fragility fractures. These occur when there is a low-impact trauma. Being hard and rich in calcium isn't enough to make bones resistant to fracture. Bones can be dense yet brittle and lacking in flexibility, which will cause them to break easily. A bone with zero calcium doesn't break, it bends, while a dense high-calcium bone with a diminished collagen matrix can break with slight pressure or shatter with a sharp blow.
The author cites the case of a student she had who regularly developed calcium deposits in the ureter. It turned out she drank about a quart of milk a day. When she stopped drinking milk, there were no recurrences of the problem. Thought-provoking!
There is a chapter about what bones need to be healthy, including vitamins and minerals, healthy fats, etc.
A chapter on what weakens our bones discusses acid-alkaline balance and the need for eating fruits, vegetables, seaweeds, miso and salt. Annemarie states that protein and carbohydrate foods are acid-forming, but, as regards the protein, in my view this contradicts her statement earlier in the book that eating relatively high amounts of protein are necessary for bone health.
She goes into the harmfulness of consuming sugar, sweets, sweeteners, caffeine and alcohol.
Lack of exercise, too much exercise or high-intensity athletics, cause bone loss. Walking and weight training promotes healthy bones.
The author calls into question the belief that we should get calcium from milk products or supplements, that we should add soy to our diet (because of its health risks) that it's important to have bone density tests, that it's important to take medication to avoid or slow bone loss and that women should use hormone replacement therapy.
A chapter is included on how diet can promote healthy bones, there's one on the importance of movement and exercise and one on how it is possible to regain lost bone , which seems to contradict her remark in the introduction to which I took exception.
Finally, there are many enticing recipes for healthy bones.
What irritates me about the book is how some of the chapters are packed with information of a varying nature, thus making it hard to find one's way around the book. An index would have been helpful.
But the information presented is invaluable. We all need to look after our bone health, especially in this day and age when the diet of most of us leaves much to be desired.
I would like to add that I recently broke my thigh bone though I had in my view been eating "right" by consuming plenty vegetables, and had been walking every day. However, I was not getting much protein, only a little fish, a few eggs and portions of beans, so the author is probably correct in her contention that low protein intake is deleterious for bone health.
I recommend that you read this book in order to obtain the necessary information as to how to protect your bones.
I was trained as a clinical nutritionist and she brings up important factors that were previously never academically addressed, such as crucial pH levels and the utilization of bone calcium to compensate for the out of balance diet, which is standard American fare. This book complements the increasingly popular voice of Michael Pollan, championing the importance of a back-to-basics approach to food: Eat your greens, and lots of them. This simple advice may be the key to surviving, by avoiding, our complex and expensive medical system.
So when I heard about the book The Whole Food Guide to Strong Bones: A Holistic Approach by Annemarie Colbin, PH.D. I knew I wanted to check it out. It is a book all about maintaining strong bones and even has 85 easy delicious sounding recipes in the back! Throughout the book it tells you the best foods to eat to build bone mass and it even tells you which foods can actually weaken your bones! I had no idea eating potatoes and eggplant could disturb my calcium metabolism and actually remove calcium from my bones. When calcium is removed or loss, you can feel aches, pains, and even deformation. Now eating potatoes, eggplant, and other "nightshade" vegetables can even out calcium overload too.
Overall, I found the book very helpful and it is not a book that just tells you what you can't do or what you need to avoid, but it gives tips and suggestions for how to live while eating foods and doing activities you enjoy. I am glad I am reading this book now so I have a chance to work on my lifestyle, but I also don't think it is ever too late to start eating and living better. The book is a 240 page softcover book and great for anyone looking to improve their quality of live, especially when it comes to your bones.
I received this book to review it but this review is 100% my opinion.
Then there are the recipes. Colbin focuses on leafy greens as a vegetable source of calcium but she also provides many other recipes as well. A few that I would like to try are Broccoli with Mushrooms, Salmon Frittata with Fresh Dill, Avocado-Cucumber Soup, and Hearty Shrimp Bisque. Colbin also provides recipes for many types of stock, which she says are rich in minerals that we need for our bones.
Overall, I found Colbin's book to be very informative and easy to follow. As with any book on health, please talk to your doctor or health care professional before self-diagnosing or self-treating any health condition.
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