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 anf 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 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. ( )

This book gives a holistic approach to strong bones. The author is a nutritionist who will show you:
1~ How to strengthen your bones via food
2~ How to rebuild bone mass naturally
3~ Which foods weaken the bones & diminish bone mass
4~ Why estrogen therapy, calcium supplements and prescription medications are not the answer

There are different chapters divided into different parts:

Part 1
UNDERSTANDING YOUR BONES
Chapter 1~ Philosophy of Nutrition
Chapter 2~ Osteoporosis or Fracture?
Chapter 3~ More Than Calcium
Chapter 4~ What Weakens Our Bones?
Chapter 5~ Standard Suggestions For Strengthening Bones

Part 2
CARING FOR YOUR BONES
Chapter 6~ The Whole Foods Aproach
Chapter 7~ Movement & Exercise
Chapter 8~ The Spiritual Aspect
Chapter 9~ Putting It All Together

Part 3
Recipes For Healthy Bones
References

Recipes are sorted into categories:
Leafy Greens
Roots & Squashes
Other Vegetables
Fish, Poultry & Meat
Beans
Soy Foods
Stock Recipes
Soups
Seaweeds
Mineral-Rich Garnishes & Condiments
Green Drinks
Recipes With Edible Bones
Dessert

Each chapter starts with a quote pertaining to food and the recipe section starts with an introduction and a glossary of ingredients.

My favorite chapters were More Than Calcium, Movement & Exercise and The Spiritual Aspect. More Than Calcium has different types of vitamins, what they benefit and foods they can be found in. Some of the 85 recipes have ingredients that I've never tried before, but there was nothing that I wouldn't try at least once. This book is a great source of information for anyone who wants stronger, healthier bones or to just start eating healthy, but as with any other health related book, consult your doctor before you start any exercise program, change the way you eat or change the way you take vitamins. ( )