The Healthy Bones Nutrition Plan and Cookbook: How to Prepare and Combine Whole Foods to Prevent and Treat Osteoporosis Naturally

by Laura Kelly, Helen Bryman Kelly, Sidney MacDonald Baker (Foreword by)

Overview

A Medicine Through Food™ Guide

"This book has the answers that conventional medicine keeps missing. I highly recommend."—Christiane Northrup, MD, New York Times bestselling author

Includes over 100 recipes, worksheets, and tools to help create a personal nutritional plan!

Drugs that claim to prevent or redress bone loss can actually cause bones to crumble and break. Calcium supplements, fortified processed food, and pasteurized dairy don't work because the calcium in them doesn't reach our bones. It’s a grim picture, but The Healthy Bones Nutrition Plan and Cookbook can help. Coauthors Dr. Laura Kelly and Helen Bryman Kelly, daughter and mother, have a firm grasp on the disciplines concerned with bone health, including nutrient absorption and bone metabolism. They offer readers a natural, effective, and safe approach to conserving bone mass and building healthy bones by creating a personalized nutrition plan that includes eating the right foods in the right combinations.

The authors’ quest for a natural, effective, safe way to prevent and treat bone loss began after 20 years of frustration, during which Helen tried supplements and several popular dietary approaches to arrest bone loss, only to see her bones continue to deteriorate year by year. Drawing on her knowledge of metabolic science and a rigorous examination of current research, Laura created a unique diet-based approach to bone health that allowed Helen’s body to absorb the nutrients that are naturally present in whole foods. Helen has been following her personal nutrition plan for four years and has stopped her bone loss completely—without taking any pharmaceuticals.

Part One of the book begins with a primer on bone metabolism, including the roles of individual vitamins, minerals, and enzymes that can help build strong bones. Building on this knowledge and more, the authors provide a framework and worksheets so readers can use the recipes and work with their doctors to create their personal nutrition plan for skeletal health.

The book includes more than 100 bone-health recipes ranging from sauces and small plates to soups, salads, and main dishes, drinks and desserts.

The authors also explain how to make staple ingredients such as ghee and bone health vinegar and how to grow shiitake mushrooms—an important source of vitamin D. Readers can count on their personal nutrition plans and the Kellys’ recipes to provide food that helps calcium reach, and potentially strengthen, their bones.

Product Details

ISBN-13:	9781603586245
Publisher:	Chelsea Green Publishing
Publication date:	07/21/2016
Pages:	304
Sales rank:	228,230
Product dimensions:	9.40(w) x 7.50(h) x 0.90(d)

About the Author

Dr. Laura Kelly is a Traditional Chinese Medicine physician-scientist, CEO, activist educator, and the coauthor of The Healthy Bones Nutrition Plan and Cookbook. She takes a hybrid approach to diagnosis, disease care, and wellness, drawing on principles and practices of precision medicine, integrative medicine, and Chinese medicine to investigate and treat malfunctioning mechanisms in the body. In her private practice, Dr. Kelly has worked with hundreds of people, from age 30 to 93, tailoring nutrition to prevent, mitigate, or reverse bone loss. She incorporates whole genome sequence genetics and individualized biomarkers to treat and prevent bone density decline and osteoporosis. This personalized precision approach has produced a range of bone density improvements of 12 to 18 percent among the patients she works with, with individual increases of up to 44 percent over two years.

To make her approach more widely available, in 2019 Dr. Kelly developed Opal, a protocol that offers the public access to testing and specifies treatment in the form of a personalized nutrition plan. In 2022, Laura founded O-Co, a company built to provide sexual wellness care for women, especially women 50+.

Helen Bryman Kelly is an award-winning research writer who specializes in medicine and management. She has served as visiting faculty at universities in the United States and the U.K. and is an experienced public speaker. Her client list has included Yale University, IBM, and McGraw-Hill Books. She was the London-based European editor for theworkingmanager.com for more than a decade and has been a freelance contributing editor for Advantage Business Media since 2008.

Dr. Baker is a graduate and former faculty member of Yale Medical School, Peace Corps Volunteer, family practitioner, Gesell Institute Director, founder of Defeat Autism Now! and Autism360.org, Linus Pauling Award recipient, and associate editor of Integrative Medicine: A Clinician’s Journal. He is the author of Detoxification and Healing. 

Table of Contents

Foreword ix

Introduction: Why Supplements Alone Won't Save Us 1

Part I Take Charge of Your Bone Health 11

1 About Your Bones 13

2 Systemic Factors That Promote Bone Loss 27

3 Choose Natural Food for Healthy Bones 33

4 Disarm Anti-Nutrients in Plant-Based Foods 45

5 Gut Bugs Can Be a Bone's Best Friends 55

6 Considering Supplements 63

7 Phytoestrogens, Cholesterol, and Bone Loss Pharmaceuticals 75

8 Speaking with Your Doctor 89

9 Launch a Plan and Start Cooking 93

Part II Cook for Bone Health 109

10 Setting the Stage 113

11 Quick Start 125

12 Start the Day 135

13 Soups 141

14 Salads 149

15 Sauces, Dressings, and Marinades 161

16 Small Plates 169

17 Main Stage 179

18 Sides 197

19 Desserts 209

20 Drinks 219

21 Snacks 225

22 Make Your Own 231

Acknowledgments 249

Appendix: Personal Nutrition Plan Worksheets 251

Resources 265

Notes 269

Bibliography 275

Index 279

Editorial Reviews

Calcium supplements and drugs are not the answer to preventing or treating osteoporosis. The Healthy Bones Nutrition Plan and Cookbook has the answers that conventional medicine keeps missing. I highly recommend this terrific book.”—Christiane Northrup, MD, ob/gyn physician; author of Goddesses Never Age 

“It’s hard to ignore, these days, that what we eat affects the state of our health, and much of our health depends on the state of our guts (microbiome). As we bump up against disease, it can be a scary road as to which way to turn and whom to trust. Understanding that we hold the power to reverse and prevent disease, most often through food alone, is the most powerful nugget of wisdom we can hold. Dr. Laura Kelly and her mother, Helen Bryman Kelly, thoroughly explain why osteoporosis is most often due to deficiency, not disease, and how and why to prepare traditional foods for bone health as well as overall gut health. They debunk many of the myths touted in today’s food culture and demonstrate how to have an integrated and empowering conversation with your doctor. Writing from firsthand experience, these authors have dotted every “I” and crossed every “T” when it comes to eating for bone health. From homemade calcium-rich vinegar to fermented probiotic drinks to finding the balance with occasional treats, this book supplies easy-to-make, targeted recipes as well as personal worksheets to map out your plan and track your progress. This is a must-read for those looking to treat osteoporosis and for anyone looking to understand nutrition, eat traditionally, and thrive.”—Hilary Boynton, coauthor of The Heal Your Gut Cookbook

“The Healthy Bones Nutrition Plan and Cookbook is such an important source of valuable information about eating right to avoid bone loss. Every woman needs a copy in her library.”—Shannon Hayes, author of The Grassfed Gourmet Cookbook

From the Publisher