A large body of research suggests that berries may be among the most potent cancer-fighting fruits.

The main berries being researched include black and red raspberries, blackberries, strawberries and elderberries. Although blueberries have numerous health benefits, they do not appear to have the same cancer-fighting properties as other berries, researchers say.

Berries contain a number of healthful compounds including vitamins A, C, E and folic acid; selenium; calcium; polyphenols; and compounds called anthocyanins, which give berries their colour.

While berries, particularly raspberries, look like a promising super food, many people may not find it practical to eat them on a regular basis. Another concern is whether variations in climate and growing techniques may alter the concentration of the beneficial compounds found in the fruit.

Although frozen berries can substitute for fresh ones when they are out of season, the fruits are expensive and may be too costly for most people to eat daily. As a result, researchers are trying to identify the key ingredients that make berries cancer fighters.

In a study published this month in Cancer Prevention Research, scientists compared rats which ingested a diet of whole black raspberries or a concentrated powder of black raspberry anthocyanins, to rodents which ate a regular diet.

The study found that the anthocyanin powder worked just as well as whole raspberries for slowing tumour growth. Both groups of rats consuming either whole berries or anthocyanin powder developed 50% fewer oesophageal tumours compared to untreated rats.

"We're quite encouraged by that," said Gary Stoner, professor emeritus and former head of the Cancer Prevention Programme at Ohio State University. "It's not total inhibition, but it was pretty substantial. It tells us the anthocyanins in the berries are pretty important and they are deserving of more research."

Although the verdict on berries as cancer fighters is still out, Dr Stoner said more people could benefit by eating them. Studies already show people with diets high in fruits and vegetables are healthier.

Dr Stoner added that frozen berries are a good option as they will not spoil as easily as fresh ones, can be eaten all year round and are often cheaper than fresh berries.

New York Times

Source: The Straits Times

How many calories do you need?

Multiply your weight in kilograms by the appropriate number below:

• 25 if you are not active (sitting down most of the day in a sedentary job)
• 30 if you are somewhat active (do housework, gardening, walk after work)
• 35 if you exercise (go to the gym three to four times a week)
• 40 if you are very active (you are a fitness instructor or PE teacher who exercises everyday)

This calculation will give you an estimate of how many calories you need to eat every day to maintain the weight you are at now.

How and how much you should be eating to avoid piling on the pounds

1. EAT SLOWLY. Chew your food until it has turned to mush. This means at least 4-5 chews per bite of food. And no, you can't just take bigger bites so that this is a reasonable amount of chews. Eating slowly helps to keep the amount of food you're eating small and also prevents you from gorging, giving you more time to accurately reflect on whether your stomach feels full.
2. EAT A SALAD BEFORE A BIG MEAL. It curbs your appetite and makes you feel satisfied sooner, says Nehal Kamdar, dietitian at Raffles Hospital. You'll be less likely to gobble a big slab of meat later!
3. SPLIT THE CALORIES WITH FRIENDS. Reducing your portion sizes by half is not as tough as you think. Share that slice of chocolate cake with a friend or doggie bag half your dinner for lunch the next day.
4. IF YOU HAVE TO EAT FAST FOOD, ORDER A KID'S MEAL. These days, a kid's meal contains what used to be normal-sized portion for adults, says Nehal. There's no need to make it worse by upsizing no matter how much of a "better deal" you are getting.
5. DOWNSIZE YOUR TABLEWARE. It's a surefire way to eat less as this tricks your brain into thinking that you've had enough, says Nehal.
6. AVOID OTHER ACTIVITIES WHILE YOU ARE EATING. This includes reading a magazine or watching television. You will be less likely to notice when you begin to feel full, leading to overeating.
7. PLAY HIDE-AND-SEEK WITH YOUR FOOD. When you get home from the grocery store, put the most tempting and fattening foods high in the pantry, at the back of the refrigerator, or at other inconvenient spots. Out of sight, out of mind.

Source: Her World

Having five small meals a day is more effective for weight loss than three regular meals a day

Ever wondered how that perpetually snacking colleague of yours stays so thin? A report published in the European Journal of Clinical Nutrition found that people who are six smaller meals a day had a faster resting metabolic rate than those who just ate three meals a day.

"When you eat every three or four hours, you'll have less cravings than people who only eat two or three meals a day. So you'll be less likely to give in to that piece of cake," says Julie Howden, a nutrition consultant. She explains that with a shorter duration in between meals, your blood sugar levels remain constant. This helps to stave off your hunger, since dips in blood sugar make you famished. You'll also be less likely to binge during the next meal.

Just the act of eating helps you to burn calories. Julie says: "When you eat, you actually burn calories to digest the food. Eating regular small meals means the body needs to work regularly to burn off the food, so you raise your metabolic rate while eating."

But before you get set to tackle that bag of chips, learn to choose your snacks wisely. The trick to this many-meals-a-day technique is to choose low-calorie snacks. Julie suggests breaking up a diet of 2,000 calories a day (the average required amount for women aged 18 to 35) into three meals at 600 calories each and two snacks at 100 calories each. A 100-calorie snack could be a cup of low-fat milk or one small roll of popiah.

Source: Her World