What do you think?
Rate this book
The Whole-Food Guide to Strong Bones: A Holistic Approach
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:
Learn:
272 pages, Paperback
First published January 1, 2009
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 9 of 9 reviews
December 31, 2012
This book is full of information on how to build strong bones. Though I don’t like the author's comment in the foreword that it’s too late to correct osteoporosis once you’ve broken a bone. I don’t believe in “too late”. That’s a defeatist notion.
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.
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.
January 25, 2021
There is no doubt that Annemarie Colbin is an expert, but I also think her bias toward vegetarianism colors her attitudes. I received this book as a gift for doing a workshop on herbs in cooking, and it wasn't until a bone density test revealed a smidge of osteopenia that I cracked it open.
A serious omission: no index.
The recipes: yaawwwnnn.
The information: good, but this edition is from 2009, and I think we aren't hating on sodium as much as we used to. Also, we are looking at omnivorous diets as being healthy for us as long as we eat balanced meals and keep the portions of protein down, portions of veggies up, and include whole grains.
What she doesn't address are the issues surrounding aromatase drugs which are part of many post breast cancer surgery therapies. These hormone blockers can thin bones, so a diet that is good for rebuilding bones is essential, but also guidance on supplements (she doesn't think they are necessary if the diet is just so) would be helpful.
I think that in 2009, this was all very sound. Twelve years out and it needs a revision.
If you want to improve bone health through diet, this book is a good starting point, but it is by no means the last word on the subject.
A serious omission: no index.
The recipes: yaawwwnnn.
The information: good, but this edition is from 2009, and I think we aren't hating on sodium as much as we used to. Also, we are looking at omnivorous diets as being healthy for us as long as we eat balanced meals and keep the portions of protein down, portions of veggies up, and include whole grains.
What she doesn't address are the issues surrounding aromatase drugs which are part of many post breast cancer surgery therapies. These hormone blockers can thin bones, so a diet that is good for rebuilding bones is essential, but also guidance on supplements (she doesn't think they are necessary if the diet is just so) would be helpful.
I think that in 2009, this was all very sound. Twelve years out and it needs a revision.
If you want to improve bone health through diet, this book is a good starting point, but it is by no means the last word on the subject.
December 20, 2009
I am one of those people who can only digest non-fiction books full of scientific-based information in small doses at a time. Luckily for me, the layout of this book is perfect for this approach. Colbin breaks each chapter into even smaller, more manageable sections. It was easy for me to read a bit, put the book aside for a bit to digest that information, and then pick up the book again without having to reread to regain my bearings in the book. Colbin uses a lot of references and scientific studies to back up the information she presents, which in some cases flies in the face of traditional thinking about bone health. She truly takes a holistic approach to the subject: explaining how the skeletal system functions when healthy, looking at how problems develop with the bones, and demonstrating how healthy eating, exercise, and mental/emotional/spiritual well-being can improve overall bone health.
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.
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.
August 13, 2016
This was a really interesting book, very comprehensive in all areas of health, not just for bone strength. I'd recommend this to anyone interested in health to do with food and lifestyle who doesn't want to cop out and take drugs and supplements. The author seems to really know what she's talking about, and it's an interesting read too.
November 2, 2009
Good information and helpful recipes, it is all about the total makeup of bones, not just calcium. Good bones = exercise and nutrition.
August 19, 2009
The focus is all about strong bones, and who knew the nightshade vegetables are calcium-depleting? I won't live like she says, but some good information.
July 15, 2011
read my review on my food blog: http://www.potlikkery.com/2010/06/an-...
Want to Read
September 23, 2011Click here for the full article on: Health and Nutrition
Displaying 1 - 9 of 9 reviews