World Cancer Research Fund (WCRF HK) Room 1302, On Hong Commercial Bldg,

145 Hennessy Road, Wanchai, Hong Kong

Tel: (+852) 2529 5025 Fax: (+852) 2520 5202

Web: www.wcrf-hk.org

38Autumn 2014

Cancer Prevention Together we can

WCRF is committed to spreading

the word about a healthy lifestyle

because research has shown that

is crucial to cancer prevention.

Recently, WCRF announced

research findings after researchers

working on the organisation’s

Continuous Update Project (CUP)

discovered the link between body

weight and Hong Kong’s sixth

most common cancer among

women, ovarian cancer. Actions

can be taken indeed to reduce the

risk of getting the disease.

To promote public awareness on

the consumption of plant foods,

particularly vegetables and fruits,

as part of a healthy diet to prevent

cancer and other diseases, our

annual Fruity Friday campaign is

currently underway and open to all

schools and companies.

Growing your own plant foods

could be fun. Learn more about

it in this issue. We are also

pleased to run our Seeds of Hope

Christmas Programme for the third

year in a row to encourage growing

and eating plant foods for better

health. Stay tuned for our Seeds of

Hope Christmas programme 2014!

We hope you will enjoy reading

this issue and find it useful. WCRF

wishes you all happiness and good

health in the days ahead.

Make simple changes to reduce your cancer riskOvarian cancer is the sixth most common cancer among women in Hong Kong. Like other kinds of cancer, ovarian cancer can be avoided or the risk of it being reduced by a healthy lifestyle.

We can now say with certainty that being overweight or obese increases the risk of ovarian cancer, just as it does with other cancers such as breast, colorectal and endometrial cancer.

As in warding off other kinds of cancer, everyone should avoid smoking and make choices that will help them stay at or get to their healthy weight by eating well and moving more.

Engaging in physical activity is another aspect of a healthy lifestyle. People are advised to get their bodies moving for at least 30 minutes every day. It can be any activity that they enjoy, but it should make their heart beat faster and make them breathe more deeply.

There is strong evidence that a balanced diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower the risk of many cancers. Why not grow your own plants as well? It brings colours to your life and increases your choices of natural compounds.

Fruity Friday 2014-15

Fruity Friday, one of WCRF HK’s awareness-raising campaigns to promote healthy eating, is on again. Companies and schools are welcome to take part in it. This year’s theme is Change Your Breakfast Change Your World, with the goal of encouraging people to spare some thoughts for preparing healthy breakfasts – ones filled with fruits and colours!

Simply pick any Friday before 30 June 2015 and host your Fruity Friday event. By making a donation of HK$50 (HK$20 for students), each participant will receive a Fruity Friday Breakfast Pack, which includes all that is needed for a healthy breakfast.

For more information about Fruity Friday, please visit:

http://bit.ly/fruityfridayEN or contact us on 2529 5025.

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A beginner’s guideGrowing your own plant foods can be an enjoyable and rewarding way to boost your intake of vegetables and fruits. You don’t need a wealth of gardening knowledge, or a huge amount of outdoor space to grow attractive and flavorsome food. All it takes is some helpful advice and the desire to give it a try!

Growing Tomatoes All you need to do is follow these easy steps:

1. Prepare a suitable container, such as a large margarine tub, with compost and a packet of tomato seeds.

2. Press down the compost and water generously with a fine spray. Keep the soil moist but not wet.

3. Sprinkle your seeds thinly (about 10 seeds per pot) and cover them with a very fine layer of compost.

4. Enclose the container in a polythene bag and keep it on a sunny windowsill.

5. As soon as the first leaves show, plant the seedlings out into separate pots.

6. When the first flower appears, feed the plant with tomato fertiliser, following the manufacturer’s instruction for use.

You can expect your tomatoes to be ready to eat within 3 to 4 months.

From the garden to the table: Making good use of kitchen herbs!

Mint works well as a flavouring for new potatoes or mint sauce.It can also be added to drinks and yoghurt.

Growing tips: Mint dies back in winter, but you can pot it up and keep some growing in containers indoors.

Basil leaves are delicious when served with sliced tomatoes and mozzarella, drizzled with balsamic vinegar and a little olive oil. This herb also works well with eggs, mushrooms and green salad.

Growing tips: It is important to nip out the tips and remove any flower buds that appear. This will help the plant grow strong and leafy.

Herbs are versatile and easy to grow. Using herbs is also a great way to flavour food and reduce the need to add salt, something we should try to limit in our diet for a number of reasons. In particular, high salt intake increases blood pressure and the risk of stomach cancer. Not only are herbs great for making our foods tasty but they also contain variable amounts of carotenoids and vitamin C as antioxidants. Try adding herbs to salads, dressings and cooked meals!

If you don’t have a garden...

Some plant foods in fact require little attention and can be left, more or less, to grow themselves. Even if you don’t have a garden, many delicious foods such as herbs, salad greens, and vegetables can be grown in pots and containers on windowsills and balconies.

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Recipe CornerHealthy Seasonal DishesAfter you’ve grown your foods, why not try using them in a healthy and flavorsome recipe and share them with your friends and family? Here are some examples to inspire you!

Basil green beans (Vegetarian side)Ingredients (Serves 4)1 lb. fresh green beans1 Tbsp. spring onion1/2 tsp. margarine (non-hydrogenated)1 tsp. dried basil leaves1 tsp. garlic powderGround black pepper (to taste)

Method1. Trim and snap green beans into thirds (you

can do this ahead of time). Mince the spring onion.

2. Steam beans over a pot of boiling water for 10 minutes or until tender.

3. Melt margarine and sauté spring onions until tender. Add steamed beans, basil, garlic powder and pepper.

4. Toss beans with basil sauce to coat evenly and serve.

One serving provides43kcal, fat 1g, protein 2g, cholesterol 0mg, sodium 14mg, dietary fibre 3g.

Vegetarian pesto pasta Ingredients (Serves 2-3) Pesto sauce2 cloves garlic, finely chopped1/2 cup basil leaves, lightly packed1/5 cup pine nuts, lightly 1/2 Tbsp. grated Parmesan cheese1/2 tsp. ground black pepper1/2 Tbsp. olive oil

175g pasta (preferably whole wheat)175g broccoli, cut into small florets1/2 cup cherry tomatoes, halvedJuice of half a lemon Method1. Place the garlic, basil, half the pine nuts and

Parmesan cheese in a blender. Add pepper to season. Blend until it is finely ground.

2. With the blender running, drizzle in just enough of the oil to make the mixture spreadable and soft, and blend 15 seconds longer. Transfer the pesto to a bowl.

3. Cover tightly and set aside to allow the flavours to meld.

4. Cook the pasta in a large pan of boiling water. Steam the broccoli over a separate pan of boiling water for 10 minutes until very tender.

5. Mash the cooked broccoli roughly with a fork.

6. Drain the pasta well and mix with the pesto, broccoli and tomatoes. Squeeze in a little lemon juice and season to taste.

7. Divide between serving bowls, sprinkle over some grated Parmesan cheese and pine nuts.

One serving provides320 kcal, fat 10g, protein 13g, cholesterol 1mg, sodium 43mg, dietary fibre 7g.

For more tasty recipes, visit www.wcrf-hk.org

Minted honeydew cooler (Beverage)Ingredients (Serves 4)3 cups cubed honeydew melon1 cup unsweetened pineapple juice1 cup crushed ice1 Tbsp. honey2 Tbsp. fresh mint leaves

MethodCombine all ingredients in the blender and blend until smooth. One serving provides99 kcal, fat 0g, protein 1g, cholesterol 0mg, sodium 26mg, dietary fibre 1g.

Autumn • 2014

Alongside World Cancer Research Fund network members, WCRF HK has recently rolled out a refreshed brand and revamped its website.

The changes tie in with our mission to support world-class research into cancer risk, weight, diet and physical activity, and to help reduce people’s risk of getting cancer through the dissemination of health information.

While the scientific research and promotional work continue, we have felt the need for a new brand image to attract more partnerships, donations and public interest in what we do.

Greater public awareness about the healthy lifestyle advocated by us can make a huge difference, given that about one third of cancer cases could be prevented each year through a healthy diet, physical activity and maintaining a healthy weight.

Hope you will like our new logo and find our website even more useful.

Welcome to our new look!

What’s NEW with WCRF HK?

Network NewsWCRF’s Continuous Update Project (CUP) found strong evidence that about 44% of endometrial cancer could be prevented in Hong Kong every year if women were physically active and maintained a healthy body weight.

Endometrial cancer (cancer of the womb lining) is the sixth most common cancer in women worldwide (12th most common cancer overall). In Hong Kong, the incidence of endometrial cancer has increased dramatically over the past 10 years – by 66%, from 413 new cases in 2001 to 685 cases in 2011.

Latest findings for endometrial cancerAccording to the latest findings from WCRF’s CUP, women can reduce their risk of endometrial cancer by being physically active for 38 minutes a day and maintaining a healthy weight. The report analysed the global research on diet, physical activity, and weight in relation to the risk of this cancer. The CUP included 159 endometrial cancer articles, with 91 new articles identified since we published our last endometrial cancer report in 2007.

The Continuous Update Project Panel judged that the glycaemic load is probably linked to the risk of endometrial cancer while coffee protect against this cancer. However, more research needs to be done before we can give any specific advice on coffee drinking, and to find out if a diet with lower glycaemic load could help lower the risk of endometrial cancer.

For now, WCRF recommends being physically active for 30 minutes or more every day and enjoy a balanced diet with plenty of plant foods to help maintain a healthy weight (BMI between 18.5 and 23) to lower your endometrial cancer risk.

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The 9th Beat the Banana! Charity Run - Another record-breaking year!The 9th Beat the Banana! Charity Run concluded on 2nd March at the Tsimshatsui East Promenade. Over 2,040 runners took on the challenge to outrun the life-sized Banana Lady and two lovely Banana Kids and shared an energetic morning of great fun whilst raising funds for WCRF HK.

The 5km Elite Race champions Mr. Craig Downie and Ms. Charlotte Cutler, who completed the race in 17 minutes and 32 seconds, and 18 minutes and 5 seconds respectively. Champions of the 3km Fun Run, Mr. Ho Chun Ho and Ms. Anika Singh succeeded in beating Banana Lady Erin Brown, champion of last year’s Beat the Banana 3km Fun Run in 10 minutes and 52 seconds and 11 minutes and 10 seconds respectively.

This year, we have divided the 1km Kids Run into a Junior and Senior Race and the two races were led by our lovely Banana Kids, the 3-year-old Tsang Hei Lok (who got the highest number of votes in the Banana Kid nomination) and 9-year-old To Ming Chun Andrew (who was the first runner up of last year's Kids Run) respectively. The 11-year-old Yeung Ho Wang and 5-year-old Lee Kei Shun, who completed the race in 3 minutes and 34 seconds, and 5 minutes and 22 seconds were crowned the top winners of the two Kids Run respectively!

Other awards go to:

The Top Individual Fundraiser: Ms. Regina GanThe Top Young Philanthropist: Ms. Lai Hiu YauWCRF HK-Wellcome Top Family & Friends Team Fundraiser Award: Speedy BananasTop Corporate Team Fundraiser Award: Taste BananasTop School Team Fundraiser Award: Singapore International School (Hong Kong)The Biggest Team Award: Wellcome Cares TeamThe Biggest Corporate Volunteering Team Award: Correctional Services Department

Our heartfelt thanks goes to the event sponsor Wellcome, all supporting partners, participants and volunteers, who have helped contribute to the success of the event with over HK$2.5 million raised to support more cancer prevention research and education programmes of WCRF, while running for a healthy future.

For a full list of winners and more photos of the event, please visit http://www.beatthebanana-hk.org

The Beat the Banana! Charity Run will be entering its 10th year in 2015. We need your continuous support to sustain the fun event. In 2014, a record of over 2,040 people joined different races. Even kids trained and participated alongside their parents, making the event a truly remarkable outing for families. We sincerely invite you to take part in next year’s event again, and get into the habit of exercising while supporting our charitable cause. For more information about our Beat the Banana! Charity Run, please contact us on 2529 5025.

Autumn • 2014

World cancer research Fund limited is the registered comoany name of World CancerResearch Fund (WCRF HK)Registration Number: 596724 WCRF’s healthy eating and lifestyle information is aimed at the general population and is not inteneded to influence individuals who are following special dietary and exercise needs. The information contained within the WCRF’s publications relates to the prevention of cancer. WCRF is not engaged in giving medical advice.For advice, in specific cases,the services of a doctor should be obtained.

TELL YOUR FRIENDS AND

COLLEAGUES NOW! If any of your friends or colleagues would like to receive a free copy of “Eat Right Live Bright”, please email our editor at editor-hk@wcrf.org

WCRF’s Recommendations for Cancer Prevention

Copyright © 2014 WCRF

Newsletter Review PanelWCRF International Executives,WCRF UK Health Information Department,WCRF HK Copy Review Team.

We hope you enjoyed reading Eat Right Live Bright, a newsletter brought to you free of charge by WCRF with plenty of useful expert advice from our registered dietitians on cancer prevention. Please consider making a donation to WCRF to support our work, empowering people with information about how they can reduce their cancer risk.

You can make a cheque payable to “World Cancer Research Fund Ltd”, make a donation online at www.wcrf-hk.org, or make a deposit/transfer to WCRF HK’s HSBC account: 110-845831-838 (please fax or mail a copy of the deposit/transfer record to us). If you require a receipt for your donation, please ensure that you provide us with your name and address.

To find out how you can support us in other ways, please give us a call at 2529 5025 or email us at info-hk@wcrf.org

Cancer Prevention Together We Can ! Thank you for investing in a cancer-free future with us!

Cancer FAQ

WCRF recommends a plant-based diet, but I’ve heard that eating starchy foods such as rice, bread and pasta can make people gain weight, what should I do?

Starchy foods themselves do not cause weight gain. Eating excessive amounts of just about any food will add up to more calories than are needed, and excess calories intake can lead to weight gain. Wholegrains such as brown rice, whole-wheat pasta, oatmeal and whole-grain bread are recommended over refined grains because they contain more dietary fibre and protective phytochemicals. They are also digested more slowly and will keep you satisfied for longer than refined grains, which can help us to maintain a healthy weight and in turn, prevent eight obesity-related cancers. WCRF’s Continuous Update Project (CUP) report on colorectal cancer further strengthens the evidence on the protective role of dietary fibre in lowering colorectal cancer risk. However, it is important to watch what you eat with these foods or how they are prepared, as that’s often when calories can be added e.g. creamy, high-fat sauces etc.

When preparing a meal, aim to fill at least two-thirds of your plate with plants foods such as wholegrains, a variety of vegetables and fruits, beans and even herbs! Aim to eat these types of foods with every meal and opt for wholegrain options wherever possible.

New publicationWCRF is dedicated to providing evidence-based advice that helps people make choices to reduce their risk of developing cancer. We have recently renewed our publication – You can Reduce Your Cancer Risk, jointly produced with the Department of Health. Please visit our website www.wcrf-hk.org or call us on 2529 5025 to request your free copy.

Editorial Review TeamDirector: Ady Leung Editors: Patricia Chiu, Candy Sin, Denise LukTypesetting: Sami Chau