QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Layne, MS, CSCS on our web site at FAQs.

Q: Q: 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?

A: You are correct. In terms of getting the maximum amount of omega-3 fatty acids in your diet canola oil is preferable to safflower. Similarly, walnuts have more omega-3 than do almonds. Because I am allergic to walnuts, almonds are generally my nut of choice - especially because they are a good source of calcium. A very concentrated source of omega-3 fatty acid is flaxseed oil. While you can’t cook with flaxseed oil, you can add it to salad dressings or mix it into yogurt or hummus.

Q: Instead of walking or jogging, I often use the elliptical trainer at my gym. I understand that the bike is not considered weight-bearing exercise, but would this be? I am concerned that I get enough weight-bearing exercise for my bones, even though I am also strength training.

A: To date, there has not been any research looking at the effects of this type of exercise on bone density, whereas we know that a lifetime of walking or jogging confers bone benefits. This is certainly a good mode of exercise for cardiovascular fitness, and it has little to no impact on the joints. However, because there is no “ground reaction force” - meaning that your foot is planted rather than striking the ground with each step, it should not be counted on as an activity to build bone density. I would recommend that you try to do some walking or jogging a couple of times a week to complement your current program.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"I don't know to what extent you personally get to answer your email, but I had to write to tell you how wonderful and life altering the book Strong Women Stay Young has been for me. I am 42 years old and the past 3 years have been devastating. At 40, I was pregnant with twins, identical girls. Our one girl, Lauren died and our survivor Maggie has CP. Needless to say, as a fellow mom, you can imagine the heartache. With emotions running high, scars of an emergency C-section and emotional eating, I gained lots of weight and my body was forever changed. Enter your book. The concept of increasing muscle mass made instant sense to me. I have been following your recommendations for 6 months and can really feel a difference. For the first time in a very long time I feel as though my energy is returning and my body wants to move. Thank you so very, very much for such a terrific book. I found the information to be easy to understand, concise and easy to implement.

Thank you in advance for your help. Again, I congratulate you on a terrific book and look forward to reading your others."

-- Debra

"I enjoy your newsletters and recipes, although thankfully I do not suffer from osteoporosis (hopefully never will, thanks to the knowledge gained from being aware of it, thank you), at age 46. Yet, I do face other challenges (namely, weight gain, high blood pressure, high cholesterol), which your practical advice helps to deal with and successfully conquer, with help from some drugs and eliminating others. I always pass the newsletters on to my mother too.

Thanks for everything!!!"

-- Kimberly

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