I'm of the generation of women who grew up with a fear of pecans. Nuts were way too high in calories, too dense a source of fats, and they tasted too good. Decline the delicious peanut and the heavenly hazelnut, or watch your thighs explode.

It was a nutty way to behave, and I am making up for it now. Walnuts on my beets. Almonds in my red snapper sauce. Peanuts whenever possible, but rarely more than 20 at a time.

Moderation in all things, especially the highly nutritious nut. It is a rich source of necessary fat, protein and fiber, and according to scientific reports, eating certain nuts can help reduce total cholesterol and lower your risk of certain nasty diseases, including diabetes.

It still feels crazy, but now I know it's true: Nuts of all sorts — roasted, toasted or raw — are a proven superfood and one of the tastiest, healthiest snacks you can give your kids.

In a nutshell (excuse me, I can't resist):

— Almonds are loaded with calcium and antioxidants, and one serving (1 oz or about 23 almonds) gives you nearly half your recommended daily allowance of vitamin E. Three ounces of almonds a day — that would approximate an amazing 69 almonds — has been shown to be a powerful way to reduce oxidative damage in your body, linked to the prevention of heart disease, cancer and Alzheimer's.

— Pistachios are packed with lutein, beta carotene and other all-important anti-oxidants. Studies show they can reduce your cholesterol and lower your risk of various stress-related ailments. A one-ounce serving amounts to a whopping pile of 45 pistachios. Include them on your dinner plate. Think of them as food. Crack a smile as you open and eat them, and be thankful that a food that tastes that good can be so good for you.

— Walnuts are right up there with eggs, yogurt and tofu as an excellent, easy, not expensive source of protein. A 1.5-ounce serving of walnuts — one large handful — gives you 6.5 grams of protein, with no torturing of cows involved. A one-ounce handful has as much fiber as a small banana. But that's not all. With your walnuts you get a huge hit of plant-based omega-3 fatty acids, the essential fatty acid that you must get from outside sources because your human body can't make it. Walnuts are unique in one way — they're the only nut in the known nut world to deliver such a high level of omega-3s. And omega-3s (please remember) are known to boost your immune system, are good for your bones, and appear to assist heart health, too.

(Full disclosure: A floor-to-ceiling tribute to the walnut was recently sent to me by the California Walnut people, keeper of the www.walnuts.org site. The info packet included a glass jar of walnuts, which I immediately opened and still keep out on my kitchen counter for easy access. You should, too. )

Q & A: THE UPS AND DOWNS OF TANDEM CYCLING

Dear Marilynn: My husband and I enjoy bicycling and want to try riding a tandem bicycle. (You mentioned it in a recent column.) We are average, out-of-shape cyclists. What can you tell us? — A.L., via email

A. I can tell you, with enthusiasm, to try it for yourselves. I did, not so long ago, and had a great time. I interviewed couples who tandem ride a lot and read articles about tandem touring, too. Here's what I learned: There are many plusses involved with riding tandem. It brings balance to a relationship if one person is a stronger rider than the other. No one is left behind. Everyone gets exercise. You can ride and chat without screaming. You have more leg power to go uphill, but you have more weight to carry, too. Downhills can be scary, especially for the back person, who has no control. It's the front person who controls shifting, stopping and turning. There is a learning curve. Bumps must be announced, or the person in back — called the stoker, the front rider is the captain — can suffer. Tandem bikes are trickier to store and may require a special bike rack. Bottom line? It's definitely worth a try. I can't wait to do it again.

ENERGY EXPRESS-O! NUTS AND BOLTS ADVICE

"I tell my patients that eating walnuts is like wearing a seat belt for your heart." — Anderson Morris, M.D.

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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