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with Garlic Herb Dip recipe
By Monique N. Gilbert, B.Sc.

Bones are the body's foundation. Having strong dense bones is essential to good posture, strength and balance. The quality of our skeletal structure has a direct impact on our appearance, vitality and energy level. The better we stand, walk and move around, the more youthful we will look and feel.

Building and maintaining strong healthy bones is a lifelong concern because our bones are living tissue in a constant state of renewal. Most people believe thin weak bones are an inevitable part of aging. However, research is showing this may not be the case. Bone loss and osteoporosis can be prevented and possibly reversed with proper diet and lifestyle. Two of the easiest ways to achieve this is by eating more soy-based calcium rich foods and including weight-bearing activities in our daily routine.

A vital factor in keeping our bones strong and healthy is the ability to absorb and retain calcium. It doesn't matter how much calcium we take in if our body is not assimilating it properly. Diets high in animal protein leach calcium and other important minerals from the bones. They cause our body's acid loads to increase, which forces our system to pump more water into the kidneys to help flush it out. This diuretic response results in excessive calcium and magnesium excretion, which leads to osteoporosis.

Independent studies conducted at various universities in the United States and Hong Kong indicate soy foods can have a protective effect on our bones. That soy protein enhances calcium retention and absorption, resulting in less excretion in the urine. They found soy's protein and isoflavones increase bone mineral content, density, quality and strength. They also noted that soy helps the body's ability to rebuild bone, and may even reverse osteoporosis. Soy foods like tofu made with calcium sulfate, tempeh and fortified soymilk provide calcium, magnesium and isoflavones our body can more easily absorb and retain. Soy foods are also a complete high-quality vegetable protein source without the saturated fat and cholesterol found in animal proteins.

While diet can help build strong dense bones, it alone will not produce the same bone improving effects than when combined with exercise. Each enhances and compliments the other in preventing osteoporosis. Weight bearing and aerobic exercises are necessary to create bone building benefits. Any activity that causes you to lift weight, including your own body weight, is considered a weight bearing exercise. Some examples include stair climbing, squats, pushups, sit-ups, or any movement with some kind of heavy weight (like dumbbells) involved. Even gardening and house cleaning can become weight bearing exercises if we do a squat instead of just bending over to pick things up.

Walking, hiking, jogging and dancing are activities that are considered both weight-bearing and aerobic. Among these, walking is the simplest and safest method of building and maintaining healthy bones. No special equipment or training is needed, and it is very easy on the joints. Walking strengthens bones and muscles while at the same time increases stamina and endurance. Begin by walking 30 minutes a day, 3 to 4 days a week. Don't think of distance, just try to walk as briskly as possible while maintaining good posture. The pace should be fast enough to get a good workout and still be able to hold a conversation.

As our life expectancies increase, preventive measures must be taken to ensure that we keep our bones strong and dense. By eating more soy foods and less animal protein, we will be better able to absorb and retain calcium in our bones and prevent osteoporosis. By walking and increasing our activity levels, we will help our bones gain strength and improve muscle tone. These simple dietary and lifestyle changes will also increase energy levels, enhance mobility and help us stay young at any age.

Copyright © Monique N. Gilbert - All Rights Reserved.

Looking for a quick and tasty bone-building recipe? Then try this delicious cholesterol-free heart-healthy dip, which provides easy-to-assimilate calcium and antioxidants.


5.3 ounces tofu (1/3 of a 16-ounce block firm tofu)
4 tablespoons soymilk (1/4 cup)
2 tablespoons extra virgin olive oil
1/2 tablespoon dry parsley flakes
1 teaspoon Dijon mustard
1/2 teaspoon dry oregano
1/2 teaspoon dry basil
1/2 teaspoon salt
2 cloves garlic (medium cloves)


1. Blend ingredients in a food processor for a full 1-2 minutes, until it's smooth and creamy.
2. Transfer dip to a bowl and chill before serving. Serve with fresh cut up vegetables, chips or wholesome crackers.
Makes about 1 cup (2-4 servings)

This recipe is from Monique N. Gilbert's book
Virtues of Soy: A Practical Health Guide and Cookbook
(Universal Publishers, 2001
, pp. 85
Monique N. Gilbert, B.Sc.

Natural Health Advocate,
Certified Personal Trainer/Fitness Counselor,
Vegetarian and Vegan Recipe Developer,
Soy Food Connoisseur,
Author, Artist and Freelance Writer

Monique began eating a whole grain, vegetable-rich diet as a child. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990. Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.

If you're serious about enhancing your health and diet,
order your copy of

Virtues of Soy:
A Practical Health Guide and Cookbook

Click here to go to the
Book Description and Ordering Information page


Copyright © 2000-2011 by Monique N. Gilbert. All Rights Reserved.

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This blog is only intended to offer health information to help you understand the benefits of a healthy diet and lifestyle. It is not intended to diagnose, dispense medical advise or prescribe the use of diet as a form of treatment for illness without medical approval. In the event you use this information without a health practitioner's approval, you are prescribing for yourself, which is your right. However, the publisher and author assume no responsibility.