Whole-Food Guide to Strong Bones
Description
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. Learn:
- 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
More details
Other editions
Additional editions
Person
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.
Content
- Intro
- Contents
- Recipes
- Leafy Greens
- Roots and Squashes
- Other Vegetables
- Fish, Poultry, and Meat
- Beans
- Soy Foods
- Stock Recipes
- Soups
- Seaweeds
- Mineral-Rich Garnishes and Condiments
- Green Drinks
- Recipes with Edible Bones
- Dessert Recipes
- Foreword
- Acknowledgments
- Introduction
- Understanding Your Bones
- Chapter 1 Philosophy of Nutrition: Setting Up the Point of View
- My Experience with Bone Health
- The Complexity of Living Systems
- A Philosophy of Nutrition
- Chapter 2 Osteoporosis or Fractures? Defining the Problem
- Why Is Osteoporosis a Health Issue?
- What Causes Osteoporosis?
- Who Gets Osteoporosis?
- Causes of Fractures Beyond Low Density
- Chapter 3 More Than Calcium: What Bones Need to Be Healthy
- How Bones Develop
- What Bones Are Made of, and How They Work
- Causes of Fragility Fractures
- Bones as Nutrient Banks
- The Role of Calcium
- Beyond Calcium
- Vitamin D
- Phosphorus
- Vitamin A
- Protein and Vitamin C
- Magnesium
- Vitamin K
- Other Vitamins and Minerals
- Healthy Fats
- Strain, Stress, and Movement
- Hormonal Influences
- Water
- The Role of Sodium
- Chapter 4 What Weakens Our Bones? It's More Than Menopause
- A Lack or a Drain?
- Factors That Deplete Calcium and Other Minerals
- Warning Signs
- A Diet That Will Promote Osteoporosis and Fractures
- Chapter 5 Standard Suggestions for Strengthening Bones: Some That Work and Some That Don't
- Milk Products and Beyond
- Soy and Its Surprising Risks
- Bone Density Tests-Uses and Limitations
- Pharmacological Products
- Caring for Your Bones
- Chapter 6 The Whole Foods Approach: How Diet Can Promote Healthy Bones
- Getting the Most Nutritious Food
- Cooking from Scratch
- The Best Foods for Strong Bones
- Eating Out, Ordering In, and Convenience Foods
- Chapter 7 Movement and Exercise: An Important Part of the Program
- The Mule Response
- The School of Hard Knocks
- Use It or Lose It
- Creating a Program That Works for You
- Just Get Moving
- Chapter 8 The Spiritual Aspect: Strength from Within
- Dwelling on Our Weaknesses
- Reproducing and Nurturing
- Our Seven Structures
- Chapter 9 Putting It All Together: It Is Possible to Regain Lost Bone
- Can Lost Bone Be Regained? Nina's Story
- Creating a Plan That Works for You
- Recipes for Healthy Bones
- Glossary of Ingredients
- Vegetable Recipes
- Leafy Greens
- Roots and Squashes
- Other Vegetables
- Recipes Featuring Protein Foods
- Fish, Poultry, and Meat
- Beans
- Soy Foods
- Cooking with Stock
- Stock Recipes
- Soups
- Whole Grain Recipes
- Recipes Featuring Foods Rich in Trace Minerals
- Seaweeds
- Mineral-Rich Garnishes and Condiments
- Green Drinks
- Recipes with Edible Bones
- Recipes Featuring Healthy Fats
- Dessert Recipes
