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Q: How does cream cheese
rank as a source of calcium and protein?
A: Unlike other types of cheese, cream cheese is not
a good source of these important nutrients. Two tablespoons (one
ounce) of cream cheese supplies only about 28 milligrams (mg)
of calcium and less than 2 grams of protein. That’s much
less than the amount found in an ounce of most hard cheeses (such
as Cheddar or Swiss), which typically provide about 200 mg of
calcium and 7 grams of protein. Fat-free and reduced-fat cream
cheese products are more concentrated, but are still not considered
good sources of these nutrients. If you want to use cream cheese
occasionally, choose a reduced-fat type to avoid a big load of
saturated fat and treat it as a condiment, not a source of nutrition.
Q: Is bladder cancer
related to diet?
A: According to the latest major report on diet and
cancer risk from the American Institute for Cancer Research (AICR),
neither food nor physical activity are significant factors in
the development of bladder cancer. Smoking tobacco is one of
the major causes and, in northern Africa and parts of Asia, a
common parasitic disease is a significant cause. Carcinogens
from diet, tobacco smoke, industrial chemicals and other environmental
sources, are often excreted in the urine, which exposes the bladder
lining to these toxins. According to the AICR report, limited
evidence suggests that arsenic in drinking water may increase
risk of this cancer and that milk may protect against it, but
we need more research to clarify these effects. Mutations of
certain genes may be related to a significant share of bladder
cancers. |
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Q: Do the new exercise
guidelines recommend that all Americans take up weight lifting?
A: Not exactly: The latest recommendations (including
the 2008 Physical Activity Guidelines for Americans and the 2007
recommendations of the American College of Sports Medicine (ACSM)
and American Heart Association) both agree that muscle strengthening
activities benefit most people. They recommend performing 8 to
10 different strength training exercises at a moderate- or high-intensity
level at least two days a week. This should include exercises
for the upper and lower legs, hips, back, chest, shoulders, abdomen
and arms. Strength-training does not have to mean weight-lifting,
however. The goal can also be accomplished with resistance bands,
calisthenics that push against body weight (such as push-ups,
pull-ups and sit-ups), or even yard work with heavy digging and
lifting. Appropriate muscle-strengthening activities for children
include those listed above as well as some types of recreational
play like climbing on playground equipment and trees or playing
games like tug-of-war. According to the ACSM, strength training
is especially important for adults over 65, so they should aim
for two to three sessions each week. The new federal guidelines
suggest that older adults who are unable to follow the general
adult guidelines should be as active as their physical condition
allows. |
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