Diet/Nutrition

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• I am very confused as to the differing recent articles on the value of the Atkins diet. It is so detrimental to the lay public to have these diametrically opposed points of view presented, and I would like to hear your opinion on this.

• This is a question about my pet, not myself. I hope that is ok. A friend of mine told me not to let my dog lick the turkey platter after Thanksgiving and Christmas because it can make dogs sick. Is this true? I really like giving this treat to my dog.

• What, if anything, happens to the nutrients when I drain yogurt to make the thicker "yogurt cheese". Is there calcium or anything else that is lost in the discarded "whey"? I'm sure others must wonder about this too, and I've never seen it discussed anywhere. Thanks so much for your wonderful books, website, and inspiration!

• I have recently finished reading Strong Women (and Men) Beat Arthritis and have been following the program in order to deal with my rheumatoid arthritis. I've been pleased with the results, however I have a question that I can't seem to answer... In the Sept-Oct edition of Arthritis Today they have printed a supplement guide, which includes information on flaxseed (which I have been taking religiously!). It states that flaxseed should be avoided by "women with hormone-sensitive breast and uterine cancer, and by people with high cholesterol." At the same time they also state that "flaxseed lowers total and LDL cholesterol, reduces risk of heart disease and cancer...” Since I am a breast cancer survivor, I need to know whether or not I should be avoiding flaxseed... Can you shed any light on the matter? Is it safe for me to be taking flaxseed? Any information would be greatly appreciated!

• I am the mother of 5 kids - ages 12, 5, 4, 2, and 1. My biggest problem of all is the meal planning. My family & I are on a very limited income right now. We do a lot of Mac & Cheese, hot dogs, peanut butter sandwiches, & hamburgers with bread. I really need help in this area. My doctor has told me that my bad cholesterol level is 150. I really need to get this down, but I'm just not sure how to do this with what limited food I have in my house. Can you please help me figure out a way to do this?

• I am confused about which oils and nuts will provide the most health benefits. I thought that canola oil was preferable to safflower and likewise that walnuts were preferable to almonds because of their omega-3 content. Is this correct?

• I saw something on the news the other night promoting a product known as CLA that is suppose to "help" turn fat in muscle. Do you know anything about this product?

• How much protein should I get in my diet?

• I am very confused about vitamin A and bones. Your comments in the last newsletter really got me reading my multivitamin label. My multivitamin supplement says that 20 percent of the vitamin A is from beta-carotene. Is this okay? Also, if the label says IU (international units), how do I convert that to micrograms?

• Can you suggest a reliable source of information about sound nutritional guidelines for young children?

• In the January 2002 newsletter, you answered a question about the value of multi-vitamins that contained, in essence, the following statement: “Post-menopausal women should not take a multi-vitamin containing iron.” I had never heard that warning and would like to know why?

• What nutritional supplements, if any, do you recommend be taken daily?

• I am trying to cut down on my fat intake but not sure how to do it. I see so many fat-free foods in the grocery store. Should I be buying these foods? Are they healthy?

• I have a friend who has been taking some fat burning pills, and he has lost a lot of weight by taking them. If such pills are available and are safe, I think that I would like to try them because I am having a difficult time losing weight. What is your take on fat burning pills?

• I am 53 years old and in the perimenopausal stage of life. I am confused about the benefits of soy products. How many isoflavones are recommended on a daily basis? Or is it the isoflavones that are important? Are tablets as effective as soy protein drinks? Thanks for your help.

• I would like to know if a person can take too much in supplements when trying to grow back bone density. I am 75 and am taking 2 tablets of healthy woman bone supplement - 00 mg calcium-280 IU vitamin D per tablet. My doctor has started me taking Miacalcin nose spray. Should I also try to get more calcium from foods like tofu and yogurt?

• I heard Dr. Nelson in a radio interview with Joan Hamburg on WOR in New York and subsequently visited your web site. I was surprised to find that no mention of magnesium was made in connection with calcium. The formula I personally use combines these in a 2:1 ratio. In addition, I take 3 mg of boron daily, which I understand helps in the absorption of calcium. I would be grateful to see a response in whatever form is convenient.

• I was looking at the healthy foods section in Strong Women, Strong Bones - there were soy products mentioned, but what about seaweed as an excellent source of calcium? I know it may not be on everyone's favorite food list, but seaweed does have 3 times the calcium of milk.

• I am a 42-year-old woman who is strongly considering going back to school. I have become extremely interested in the diet and nutrition field and the effects it has on the human body and am considering a career in that field. Could you please give some advice to someone like myself who really doesn't know if she has enough time left in life to pursue a Ph.D. in this field. I am at somewhat of a loss of where to begin.

• I have a difficult time swallowing pills and most of the chewable calcium supplements are calcium citrate. I have heard that calcium citrate is not easily absorbed. Any other calcium products (chewable or liquid) you can recommend?

• I was wondering if you can eat a dairy product and count that as a protein. I have a hard time eating enough meat, beans or nuts to fulfill my daily allowance, but could drink another glass of milk or an ounce of low fat cheese to make up for it - can I do this?

• What is the best thing to eat before an early morning workout when you don't have time to wait an hour or more before exercising? I've been drinking a Slimfast. Is this a good idea?

• Once you have lost as much weight as you want to lose, and you did so on the 2000-calorie plan, how many portions should you add and in what categories? I realize that there might be some experimentation required but I don't want to go too far the other way and find myself putting weight back on that I lost. Personally, I would love to add grains as they're my favorite, but since I already get eight portions of them I don't know if it's the right food group to supplement.

• I have a huge stack of healthy cookbooks. I am spending so much time trying to convert the recipes to your food plan. I am finding that some list only the calories, fat, carbos, proteins, etc., at the end of the recipe. For example, your list calls for a small baked potato, I have a recipe for rosemary baked new potatoes. If I had a weight conversion chart I could easily convert this but I have only the small baked potato to go by.

• A friend told me that drinking carbonated beverages (including carbonated water) is detrimental to healthy bones. Is this true?

• I have started your food plan. I eat vegetarian burgers (Boca burgers, garden burgers and veggie burgers). Could you please tell me what category they fall into - grains or protein?

• A long time ago I heard that you should drink your water cold so that your body would l absorb it better. Recently, I have heard the opposite, to drink it warm for better body absorption. Does the temperature of the water I drink really make a big difference, especially when working out?

• I work all day and when I come home I want something that is easy to fix for dinner. Is there anyway you could start a recipe column on your web site with healthy everyday recipes?

• I have been a Weight Watcher for some time. Since I know their program so well, do you think it's OK if I continue to follow that along with your exercises?

• In the Strong Women Stay Slim program, when you say three graham crackers equals an Extra do you mean three perforated sections or three halves?

• I crave sweets - should I use an artificial sweetener?

• I have read conflicting information about magnesium. Some sources say that calcium interferes with absorption of magnesium and therefore it is necessary to take magnesium as well. Others sources say extra magnesium are unnecessary. Is it necessary?

• I am lactose intolerant. How do I adjust for the Dairy servings on the Strong Women Stay Slim food plans?

• When I read the nutritional value on the back of a product, I often see something like "Calcium 35%." How much is that in milligrams?

• I'd like to understand better how to figure out where to put foods that aren't listed in Strong Women Stay Slim - like one whole wheat flour chapati at 160 calories and 4 grams of fat. Is that 2 Grains or 1 Grain and 1 Extra? How do I decide where to list these items?

• I eat in response to anxiety, could you give me some tips to avoid overindulging during these times?

• I need to gain weight, I'm 20yrs old, 5'4' and only 90lbs. I want to gain at least 10-15lbs. Everyone in my family is thin but we eat healthy. How do I gain weight the fastest way? I also want to learn to maintain it after I gain. It's so hard to find any information on gaining weight, there should be more stuff available.

• I have never taken supplements before but was wondering if there are any supplements which you would recommend taking.

• What are your thoughts, on diets that promote eating certain things in combination with others and not eating certain things in combination with others? My sister has lost weight following one of these diets but I am a bit skeptical...

• I love your recipes. Any chance you could include the nutritional analysis?

  I really like the diet in Strong Women Stay Slim. I'd love to have an exchange for cake. I work at a place that frequently celebrates birthdays and has farewell parties - all seem to include cake.

  Is it true that fiber inhibits the absorption of calcium?

• I have a question about water and caffeinated drinks. I drink about 3 cups of black or green tea a day, do none of these count towards trying to get my 8 cups of water?

• Today as I was driving home from work, I heard about your books and organization on the radio. I also heard yesterday in the media that young girls should start taking calcium tablets. Is there any particular reason that these tablets have to be so large? ...I was wondering if there was some sort of alternative to these rather large pills -- especially for my 14 year old daughter.

• In last month's newsletter you mentioned that a recent study demonstrated that several popular brands of calcium supplements have traces of lead. Which supplements tested had traces of lead?

• Is it true that muscle weighs more than fat? If so, will I gain weight when I start strength training if I don’t go on a diet?

• Please explain what an Extras is at the end of some of the Recipes. I don't understand what that means.

• When I go to the pharmacy, I see all sorts of "women" targeted multivitamin-mineral supplements. Do these supplements have added benefit over your typical formulation?