7 best anti-cancer foods

According to the British Medical Journal, diet is one of the most important lifestyle factors and has been estimated to account for up to 80 per cent of cancers of the large bowel, breast and prostate.

Researchers have suggested that 35 out of every 100 cancer cases might be prevented if people simply altered their diets.

While studying the effect of diets on cancer is a complicated process, a large-scale study has been doing just that since 1992.

The European Prospective Investigation into Cancer (EPIC) will be producing reports on diets and cancer over the next two decades.

Here's evidence to support the idea that eating your fruits and vegetables may be a good form of health insurance:

RED ONIONS
With their sweet flavour and rich colour, red onions can be eaten raw or cooked. They are rich in quercetin - a plant pigment that belongs to a class of compounds called bioflavonoids.

Quercetin is a powerful antioxidant (which protects against cell damage from free radicals) and antihistamine (which is given to reduce allergies).

And research shows it may also prevent cancer, especially of the prostate.

A combination of quercetin along with curcumin - the pigment in turmeric - has been shown to reduce the number of pre-cancerous growths in the intestinal tracts of people prone to such growths. Apples and spinach are also good sources of quercetin.

CHILLI PEPPERS
They do not merely spice up food. The peppery hot stuff can induce cancer cells to commit suicide - a process scientists call aptosis or cell death. Normal cells are programmed to self-destruct while cancer cells are not.

Researchers in California reported in March that capsaicin, the stuff that gives chilli peppers their zing, can shrink prostate cancer cells. The hot pepper component also reduced cancer cell production of PSA, a protein that is often produced in high quantities by prostate tumours.

Jalapenos and other chilli peppers are good sources of capsaicin, proof that healthy food need not be bland.

CARROTS
A carrot a day could keep the doctor away. Carrots derive their rich colour from beta carotene, which belongs to a class of compounds called carotenoids. They give fruit and vegetables their colours and are powerful antioxidants.

Diets high in fruit and vegetables that are rich in beta carotene have been shown to potentially reduce the incidence of cancers.

It is best to consume naturally occurring carotenoids from foods rather than supplements.

CRUCIFEROUS VEGETABLES
Your grandmother was right: Eat your cruciferous veggies. Studies associate these vegetables with lower risk of lung and colorectal cancer.

This is because they contain a variety of nutrients and phytochemicals that may work synergistically to stave off cancer.

Good examples are broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, arugula, horse radish, wasabi and watercress.

BERRIES
Research shows that berries are among the fruit highest in antioxidants and that they are excellent sources of phytochemicals that aid in blocking the growth of cancer cells. Many berries get their rich red colour from anthocyanins - a kind of phytochemical. In laboratory studies, anthocyanins have been shown to inhibit growth of lung, colon and leukaemia cancer cells without affecting growth of healthy cells.

They are also very good sources of vitamin C, so starting your day with a handful of juicy berries could be a good insurance policy against cancer.

GARLIC
Apart from imparting a rich flavour to almost anything on your plate, garlic contains allyl sulfur and other compounds that slow or prevent the growth of tumour cells. Peeling garlic and processing garlic into oil or powder - rather than cooking it immediately after peeling - can increase the number and variety of active compounds.

Researchers also suggest waiting for at least 15 minutes after you peel garlic before you cook it.

According to the National Cancer Institute in the United States, 28 out of 37 studies with allyl sulfur compounds showed that they had some cancer preventive effect. The evidence is particularly strong for a link between garlic and prevention of prostate and stomach cancers.

TURMERIC
Used extensively in Asian cooking, turmeric is known for its anti- inflammatory properties. Its brilliant yellow hue comes from curcumin - a phytochemical that is being studied for its anti-cancer effects as well.

According to University of Chicago scientists, curcumin inhibits a bacterium called H. Pylori which is associated with gastric and colon cancer.

The fresh turmeric root and its dried and powdered form are an integral part of South Asian cooking and studies show that levels of colorectal cancer are low in India and Sri Lanka.

Various studies have reported that curcumin reduces the number and size of existing tumours, and decreases the incidence of new tumour formation.
- The Straits Times

7 Foods to Keep You Young

Secrets of long life from around the world by Peter Jaret, Eating Well Media Group.

1: Olive oil
Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

2: Yogurt
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

3: Fish
Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

4: Chocolate
The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

5: Nuts
Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

6: Wine
Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits—and, according to animal studies, may activate genes that slow cellular aging.

7: Blueberries
In a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in “rat lives” is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

8 Foods You Should Eat Every Day

Spinach
Sexual enhancement, Muscle growth, Heart healthy, Bone builder, May protect against cataracts and macular degeneration

It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.


Yogurt
Cancer fighter, Bone builder, Boosts immunity

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.


Tomatoes
Cancer fighter, Heart healthy, Boosts immunity

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.


Carrots
Cancer fighter, Boosts immunity, Enhances eyesight

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.


Blueberries
Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.


Black Beans
Muscle growth, Brain stimulant, Heart healthy

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.


Walnuts
Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.


Oats
Muscle growth, Brain stimulant, Heart healthy

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

Source

Inflation

MP for Ang Mo Kio GRC, Inderjit Singh, pointed out that the "grow-at-all-costs" policy of the government might have overheated the economy and worsened the income divide.

"I feel a significant part of the inflation has been caused by factors that we could have controlled." Is his analysis flawed as charged?

"Children who ate less salt, drank fewer sugary soft drinks could reduce their risk of high blood pressure, reduce obesity, lower rates of heart attack and stroke in later life." Journal of Human Hypertension


Obesity up and Numbers up

Happy Now!

A recipe for overcoming despair

A 64-year-old retiree, Mdm Lee, lost her life savings of $80,000 to con artists in July 2007. In the depths of her despair, a glimmer of hope took shape, the young girl whom she cared for as a nanny came to her rescue...

The detective engaged couldn’t crack the case but was so impressed with Mdm Lee’s cooking that he suggested that her recipes be documented. That passing comment gave Ms Yeo, the young girl now, 29, an idea of how she could help her former nanny. And so HAPPY NOW!— a collection of 20 of Mdm Lee’s specialty recipes — was launched with the help of volunteers...

Ironically, Mdm Lee, who is uneducated, has never read a book in her life. But her skills as a cook — she does mouth-watering chicken rendang, dark soy sauce chicken and mee siam, among other dishes — are well documented in the book, along with inspirational quotes and illustrations...

"Ah Sao’s (Mdm Lee) experience reminds us that while material wealth can be stolen from us, more important things like love, hope, and true friendship will always keep us strong."

Log onto HAPPY NOW! to learn more about the project and buy the book.

Source:



Vodcast in Chinese
小主人出书报恩
Dishes in Picture


"People who consider themselves victims of their circumstances will always remain victims unless they develop a greater vision for their lives." Stedman Graham (Speaker, Author and Educator)

"The consciousness of loving and being loved brings a warmth and richness to life that nothing else can bring." Oscar Wilde

"Love is a force more formidable than any other. It is invisible, it cannot be seen or measured, yet it is powerful enough to transform you in a moment, and offer you more joy than any material possession could." Barbara DeAngelis

5 Foods That Fight Cholesterol

Pictures from article by Sally Wadyka

"Ideally, you want to shoot for total cholesterol under 200, with LDL (the bad one) under 110 and HDL (the good one) greater than 35."


Studies have found that eating just a quarter cup of Almonds a day can lower your LDL by 4.4 percent.

Great results due to the high levels of soluble fiber found in Oatmeal.

Get 1.5 to 3 grams per day of omega-3, a 4-ounce piece of Salmon will give you close to 3 grams.

Red Wine for women, the recommendation is one drink a day and for men it’s two.

A little can go a long way—aim for about 25 grams of Soy protein a day.

'Eat like the Americans, die like the Americans?'

In a sobering 3-minute talk, Dr. Dean Ornish tracks the dramatic spread of obesity, diabetes and cardiovascular disease around the globe -- as people outside the US start to eat, live and die like Americans do. "This may be the first generation in which our kids live a shorter lifespan than we do," Ornish says. The good news? These trends are preventable and even reversible through diet and exercise.

WHO projects that by 2015, approximately 2.3 billion adults will be overweight and more than 700 million will be obese. (World est. population 2015: 7.1 billion)
BMI Calculator




Hospital Bill Size