Whole-Food Guide to Strong Bones

Annemarie Colbin

Sujets

• Women's health

Informations

• Publié par: New Harbinger Publications
• Date de parution: 01 janvier 0001
• Nombre de lectures: 0
• EAN13: 9781608825899
• Langue: English

Extrait

“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 classic from the mother of whole food eating, who influenced so many of us with her book 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
“Annemarie Colbin provides a practical, user-friendly way for all of us to use the foods we eat to build up the bones that keep us moving happily and healthfully ahead.”
—James S. Gordon, MD, founder and director of The Center for Mind-Body Medicine and author of Unstuck
A Holistic Approach
Annemarie Colbin
New Harbinger Publications, Inc. -->
Publisher’s Note
The medical and health information in this book are based on the training, experience, and research of the author. The mission of this book is to inform and educate the general public. It is not to give individualized health advice. Because each person and situation is unique, readers should check with their health professionals before following this or any other program. Both the author and the publisher specifically disclaim any liability for loss or risk, personal or otherwise, incurred as a consequence, directly or indirectly, of the use and application of the contents of this book.
Distributed in Canada by Raincoast Books
Copyright © 2009 by Annemarie Colbin
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
All Rights Reserved
Acquired by Jess O’Brien
Cover design by Amy Shoup
Edited by Jasmine Star
Epub ISBN: 978-1-60882-xxx-x
The Library of Congress has cataloged the print edition as:
Colbin, Annemarie.
Whole foods for strong bones : a holistic approach / Annemarie Colbin ; foreword by Mark Hyman.
p. cm.
Includes bibliographical references.
ISBN-13: 978-1-57224-580-8 (pbk. : alk. paper)
ISBN-10: 1-57224-580-8 (pbk. : alk. paper) 1. Osteoporosis--Prevention--Popular works. 2. Osteoporosis--Diet therapy--Popular works. 3. Osteoporosis--Nutritional aspects--Popular works. 4. Natural foods--Popular works. I. Title.
RC931.O73C643 2008
616.7’160654--dc22
2008039812
Part of my motivation for writing books is that I want to share useful information with my children without being always the nagging mom. I figure that if it’s in a book, they can check it out when they’re ready for the subject matter, and I don’t have to be there. Now this motivation also applies to my grandchildren, present and future. Therefore I dedicate this book to Elijah Jaspar Dunn, Anika Luna Dunn, and Sunya Simone Lujan Gavzer, and whoever else comes along in the future, hoping they will live long, happy, healthy, and productive lives.
Contents
List of Recipes
Foreword
Acknowledgments
Introduction
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? It’s More Than Menopause
Chapter 5. Standard Suggestions for Strengthening Bones: Some That Work and Some That Don’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
Part3
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
Yam Puree
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
Parsley Sauce
Salmon Frittata with Fresh Dill
Simple Roasted Chicken
Ptcha
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
Fish Stock
Shrimp Stock
Beef Stock
Rich Beef Stock
Kombu Stock
Soups
Cilantro Egg Drop Soup
Pinto Bean Soup with Dill
Gumbo
Avocado-Cucumber Soup
Cold Cucumber-Coconut Soup with Dill
Cabbage and Celery Soup
Miso Soup with Wild Mushrooms and Garlic
Chicken Soup
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
Plain Kasha
Kasha with Mushrooms
Creamy Polenta
Rice and Millet Pilaf with Almonds and Cilantro
Oat-Dulse Crackers
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
Sardine Spread
Whitebait Fritters
Crispy Baked Chicken Wings
Clarified Butter
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
Coconut Cream
Cashew Cream
Broiled Bananas
Maple-Walnut Loaf
Fresh Fruit Salad with Toasted Sunflower Seeds
Whole Lemon and Coconut Custard
Flax-Apple Shake
Foreword
Today we are faced with unprecedented challenges for the health of our bodies and of the planet. And the most powerful tool we have at our disposal to change our health, our environment, our politics, and our economies is our fork. We have to take a hard look at our actions and our choices about food and acknowledge that the health of the human species and the health of the planet are inextricably linked. Putting six ounces of meat on our table from a commercial livestock feeding operation takes sixteen times as much petrochemical fuel and produces twenty-four times as much greenhouse emissions as growing a cup of broccoli, a cup of eggplant, a cup of cauliflower, and a cup of rice.
Industrial food production not only takes more energy but also exposes us to more harm through the processed, packaged food we are eating—through antibiotics, hormones, trans fats,