DEAR DR. BLONZ: I have some questions regarding rice oil and peanut oil. I like to use them for cooking because of their health benefits and flavors. I know that peanut oil has to be stored in the refrigerator, and read the same thing about rice oil; however, at the Asian market where I purchase my rice oil, the proprietor just keeps it in her cupboard. Who is correct? -- K.K., San Diego

DEAR K.K.: Rice oil, usually called rice bran oil, has many healthful attributes. It contains healthful fatty acids, but there are also some nonfat components that are receiving some attention. The phytochemicals of note include the tocopherols and tocotrienols (vitamin E and its relatives), and certain triterpene alcohols, most notably a compound named gamma oryzanol.

A study in the January 2005 issue of the American Journal of Clinical Nutrition compared the cholesterol-lowering abilities of rice bran oil to those of rice bran (without the oil). The study used a diet in which 1/3 of the fats were from rice bran oil. The control group used other foods with similar levels of monounsaturated, polyunsaturated and saturated fats as that found in rice bran oil. After the 10-week experimental period, the rice bran oil group experienced a significant decrease in LDL cholesterol -- the one you want to lower -- of 7 percent.

A companion study looked to see whether adding rice bran, without the oil, would also have a cholesterol-lowering effect. The control group had 17 grams of fiber a day, while the experimental group had an equal amount of rice bran (no oil) added to their daily regimen so they had twice the intake of fiber per day. The study found no impact on cholesterol levels from the bran.

From these studies, the scientists concluded that it wasn't the fats in the rice bran oil, but its unique nonfat phytochemicals that were most likely to have been responsible. This is a theme we continue to see throughout nature.

Rice bran oil is also a great cooking oil because it has a very high smoke point -- the temperature at which an oil will begin to break down -- of 490 degrees. This means it can handle high-heat processes such as frying without giving off the acrid smoke that oils with lower smoke points might.

Similar to whole grains, oils are perishable. Purchase only the amount that you'll use within 4 to 6 months, and store in a well-sealed container in a cool place out of direct light. As long as it does not sit on the shelf for too long, refrigeration is not essential for rice bran oil or peanut oil, but it certainly works in your favor and does not harm the oil in any way.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: Is it safe to put raw chicken in a slow cooker and cook it on low for 8 hours or so? My husband thinks it is, but I am very hesitant and afraid it will be full of bad bacteria. -- S.G., San Diego

DEAR S.G.: Assuming your slow cooker (also known by the brand name Crock-Pot) is working properly, it should be cooking foods between 170 and 280 degrees F, which is sufficient to bake bacteria out of existence. It is best that the meat be fully defrosted before it goes in, and the cooking chamber should be between half and two-thirds full. Cut the larger pieces of chicken into small chunks to assure thorough cooking. This will also help with flavor penetration. Finally, steam helps the process, so be sure to keep the lid in place. If you are going to be home, cook the chicken at the higher temperature setting for the first hour, then lower the temperature for the remaining time called for in the recipe.

DEAR DR. BLONZ: You have written that herring is a good source of the healthful omega-3 fats. My question has to do with the fact that I like to buy herring in wine sauce, but then I soak it in water to remove the salt and other additives. When I do this, will it affect the level of omega-3s? -- M.M., Madison, Wis.

DEAR M.M.: Herring is indeed a rich source of omega-3 fats, and the fatty acids will still be there after their salt-removal swim. To give you some perspective on the quality of this as a source, a study in the March 2005 issue of the Journal of Agriculture and Food Chemistry reported that the sought-after EPA and DHA omega-3s represent more than 12 percent of the fatty acids in herring. Pacific herring levels were found to be slightly higher than those of herring swimming in the Atlantic, but both types were higher than the level of essential omega-3s in sardines, salmon, tuna and trout. An article in the July 2004 issue of the journal American Family Physician contains an excellent summary of research findings on these fats, together with a convenient table that lists the various levels and how much of each type of fish would be needed to supply one gram of the omega-3 fatty acids. This article can be accessed at tinyurl.com/pv47y.

DEAR DR. BLONZ: You had written that regular vinegar can help slow sugar absorption of carbs, and I'm wondering if balsamic vinegar would have the same effect. I use balsamic most nights when I make my salad dressing and I now wonder if this might be affecting my blood sugar in a positive way. -- C.M., via email

DEAR C.M.: The evidence points to acetic acid as the responsible substance. As long as your vinegar has an acidity of at least 3 percent -- most balsamic vinegars tend to be higher -- you are getting the right stuff.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I am 77 with arthritis, and tend to have pain all over in my body. I live by myself and do not eat very well. Could my poor diet be contributing to my pain? Is there any type of test to tell me if I am deficient in any nutrients I might need? If so, are there supplements that I might take? I don't have a weight problem and am currently taking pain medication for the discomfort in my spine. -- E.F., Phoenix

DEAR E.F.: I am sorry that you are suffering and have to rely on medications to provide relief. Those who have a nutritious diet and active lifestyle do tend to have better health statistics, and it follows that a healthy body is better able to heal itself. I encourage you to eat well, but there is no guarantee that switching to a diet full of wonderful foods will rapidly make your discomfort disappear.

You obviously want to find your way out of this downward spiral; otherwise you wouldn't have written. I don't think your first move should be to a bottle of supplements. Rather, it should be toward a better approach to your diet. If you are unable to cook, find someone with nutrition savvy and skill in the kitchen and make them your best friend. You can speak with your physician to get referrals to local registered dietitians, who might be of assistance. There are also likely to be social services in your area providing programs that could help.

You daily diet needs to be populated with superfoods: ones that are chock-full of nutrients. A list might include: berries, melons, broccoli, sweet potatoes, yams, spinach (and other dark-green vegetables), citrus fruits, fish, apricots, legumes, carrots, tomatoes, low-fat milk and cheese (that's right, cheese!), bananas, oats (and other whole grains) and lean meats. These are all foods that are rich in vitamins, minerals and other healthful compounds. As you begin to feel better, your appetite will begin to improve, as well. A good daily supplement can be added to this mix, but it cannot replace the goodness that comes from real food.

Finally, when you are beginning to feel better, and after you get the OK from your doctor, you can begin to move around and take up the reins of a more active lifestyle. Ask for a referral to a physical therapist who can evaluate you and provide a plan that involves gradually increased ranges of movement. You state that you live alone, and there is an important element of socialization offered by physical training, especially if it is done at a local YMCA or similar organization. You will find that you are not alone, and will have the chance to interact with others who are, or have been, in a similar situation.

It may sound simple reading it here, but there is a road to travel before you will see some results. Taking those first steps is the only way to start, so I am hoping that you are willing to give it a shot. Check back in and let me know how things are working out.

Send questions to: "On Nutrition," Ed Blonz, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.