Fruity events taking place all over the UK

Welcome to Fruity Friday 2012 – the culmination of this year’s Cancer Prevention Week, WCRF’s awareness-raising week of fun events.

Today thousands of people in businesses, schools and communities around the UK will be getting dressed up in their yellowest of yellow clothes and enjoying themselves with games and races – while promoting the cancer prevention message.

Fruity Friday is the finale of a great week. This year we have been asking people to eat ‘just one more’ portion of fruit and veg. By encouraging everyone to take this small step, we hope people can make a positive contribution to the health of themselves and their families and reduce cancer risk.

Already people have been flooding Twitter with messages under the #fruityfriday hashtag to describe what they’re doing today.

At Home Instead in North Yorkshire, staff handed out free fruit from their office (and will be doing so for the rest of the week); Alexandra Khan in London dressed as a plum to support the day; Live Well Suffolk dished out fruit in Ipswich town centre; at Torfaen Youth in Wales, name the fruits and banana dance competitions were the order of the day; and Lifestyle Elf in Oxford walked to work dressed as a banana to mark the occasion.

At WCRF HQ we’ve been putting the message out with a news release noting the poor levels of fruit and veg consumption in Britain – just 22 per cent of Brits are getting at least five portions a day.

The story ran on the BBC News website and was followed by a number of national daily newspapers (both print and online editions) including the Sun, Independent, Daily Mirror, Metro and Daily Express.

On the airwaves, we featured in news bulletins on a host of radio stations including Magic, Heart, BBC Radio, Viking FM and LBC.

And Head of Education Kate Mendoza gave a great interview on Tuesday morning to BBC Newcastle’s breakfast programme (which can be heard 38m 25s).

Last night’s Beat the Banana! Race in London’s Hyde Park was a huge success with more than 500 yellow-clad runners taking part. Many runners also came dressed in costumes to rival the banana, including a couple in gorilla outfits.

Congratulations to men’s and women’s winners Philip Jones and Kit Yee Chan. Also, a huge thanks to the banana, Rioch O’Gorman, for entering into the spirit of the event with such enthusiasm.

WCRF has been running Cancer Prevention Week for nine years now and it gets bigger and better with each passing year, so thank you to everyone who’s taken part and let’s look forward to an even more successful Fruity Friday in future years.

Beat the Banana! in Hyde Park

A May afternoon in London’s picturesque Hyde Park: rollerbladers are practising moves, dog owners are walking their pets, couples are boating on the Serpentine – and hundreds of people have their running shoes on and are getting ready to chase a giant banana along a 5km route.

Yes, it’s Beat the Banana!, World Cancer Research Fund’s annual run for cancer prevention.

Runners are signed in, numbers pinned to yellow Beat the Banana! t-shirts and bags dropped off. Nerves are showing for some people – you can tell it’s the first time they have ever publicly chased someone dressed in a banana costume.

The aerobic warm-up helps alleviate tension and gets everyone nice and supple. Leg stretches and star jumps break down the barriers and soon solitary competitors become part of a group.

“Three…two…one…go!” The ‘banana’ – WCRF office manager Rhys Montgomery – darts across the start line, making the most of a 30-second head start. Confidently turning around to give the crowd of runners a little wave, off he races, ready to turn the first corner.

“Three…two…one…go!” Hundreds of yellow-shirted runners are off. Some wear the determined expression of an Olympic competitor. Others take a more leisurely approach to the fun run and are happy just to take part.

A short while later the first runner crosses the finish line to a rapturous applause. A well-deserved medal is handed over, along with a goody bag and bottle of water.

After a dozen or so runners finish the banana-suited runner can be seen in the distance. He’s cheered on by spectators – prompting nearby runners to step up their own pace so they can brag: “I beat the banana!”

Post-race, the banana poses for photos, embracing fellow runners in a polystyrene hug. Then it’s time to get on stage to present the six fastest men and women with trophies.

As the evening draws to a close, everybody goes home with a medal, a goody bag and a happy memory of the day. That’s why people keep coming back year after year – for the simple delight in running for fun.

The race starts at 6.30pm, Thursday May 17.

• Beat the Banana! flyers were provided free of charge by CardsMadeEasy under their Print4Links scheme.

Thanks WCRF marathon runners

Sunday’s London Marathon was a great day for World Cancer Research Fund (WCRF) runners, with most achieving the finishing times they had set themselves and raising a lot of money for cancer prevention at the same time.

A total of 27 people entered as WCRF runners, with two competitors entered on behalf of our sister organisation, the American Institute of Cancer Research (AICR). Another ten who secured their place through the runners’ ballot promised to raise cash for WCRF, making a total of 39 running under the WCRF/AICR banner.

We would like to thank those who ran for us. Your Herculean efforts are greatly appreciated and everyone at WCRF is in awe of the dedication you showed over the months leading up to Sunday’s event.

We hope you spotted us at our cheering points at Tower Bridge and the Embankment and that our screams of encouragement helped you on the way to the finish line.

The fastest WCRF-place runner was Nick Wilkins (3:56:07), followed by Alex Harman (3:56:18) and Frayer Lee (4:07:10).

Mark Warwick (3:24:53) led the own-place runners, with Fiona Cummins (3:42:18) and Tracey Kilkenny (3:43:16) following.

Again, a massive thanks for running on behalf of cancer prevention – the money you’ve raised will help in the fight to reduce the risk we all face from cancer.

Healthy Workplace Challenges can boost company's performance

There is a growing interest in how the work environment can help to promote health and encourage healthy behaviour.

Research carried out by World Cancer Research Fund (WCRF) shows that health and wellbeing programmes have a positive economic impact on businesses, with benefits including reduced staff sickness, absence and turnover; increased employee satisfaction; and a rise in productivity.

In addition, a study by the British Dietetic Association found that:

• During their working life, the average British worker spends around £2 a day on snack food, not including their lunchtime or breakfast meals. Snacks high in fat, salt and/or sugar – such as chocolate bars, crisps, biscuits and cakes – were the ones most frequently eaten;
• 44 per cent of workers ate their lunch at their desks and 87 per cent thought they would be far more productive if they took time out during the day to be physically active and eat healthily;
• More than half the UK population spends an estimated 60 per cent of their waking hours at work and, during a typical working day, up to two meals and additional snacks can be consumed.

WCRF identified workplaces as a key group responsible for promoting public health and cancer prevention in our Policy Report. The report outlines recommendations for workplaces and encourages them to “institute and implement policies that promote physical activity, healthy meals and body weight”.

To help workplaces achieve this, WCRF has created a series of three-week Healthy Workplace Challenges based on our 10 Recommendations for Cancer Prevention that aim to encourage staff to lead healthier lifestyles.

The challenges are free to take part in and are delivered by a weekly eNews bulletin containing a wide variety of informative and practical resources to help employees complete the challenge.

Taking part in a challenge will help staff make simple, positive changes to their lifestyles in a fun and informative way. Research shows that even small, positive adjustments to our lifestyle can have an impact on our long-term health including reducing our risk of cancer as well as other diseases such as type 2 diabetes.

The challenges are also a fun way to get involved in something not directly related to work with colleagues, share tips and ideas and motivate each other.

Employers: If you sign up to a challenge by the end of April 2012 you will get a chance of winning a free workshop for your staff on our 10 Ways to Reduce Cancer Risk – worth £400!

Gift Aid pays money to charity, not the taxman

There have been a lot of column inches devoted recently to the government’s plan to curb the tax breaks available to donors who give more than £50,000 to charity.

World Cancer Research Fund (WCRF) has signed up to the Give It Back, George campaign (see previous post) calling on the chancellor to abandon the proposal.

Donations of more than £50,000 form a small proportion of the money received at WCRF for our cancer prevention education and science programmes but we thought we’d take the opportunity to talk about how tax relief schemes on charitable donations work in general.

Like most charities, WCRF accepts donations from the general public. When this happens, the donors have usually already paid some tax on it before it reaches us. The most common example is the money donated by those of us who pay income tax on the monthly pay packet we receive from our employer.

Back in 2000, the government brought in the Gift Aid legislation to ensure the tax paid on donations goes to charity rather than the taxman – and if you’re a higher rate taxpayer, you can get some money back in your self-assessment form.

Some ways of donating, such as payroll giving, involve money being transferred to the charity before tax is paid, but for most other donations there is a straightforward way to make sure the tax relief goes straight to the charity in question.

A simple declaration that you are a UK taxpayer – income tax and capital gains tax both count – and would like the charity to benefit from some extra ‘free’ money is enough for all of your donations to be increased in value by 25%. This is the essence of the Gift Aid scheme.

Gift Aid received by WCRF funds a couple of research projects every year so it forms a reasonably significant proportion of our income.

So if you are a donor please take the opportunity to make your donationworth more by filling out a Gift Aid declaration.

Gift Aid legislation can be confusing, so we’ve answered some of the common questions on our website.

Cycling can reduce cancer risk

Cycling continues to grow in popularity – not only as a handy way of getting from A to B but also as a pleasurable weekend activity. It’s convenient, environmentally friendly and can help keep you fit, which is an important way of helping reduce your cancer risk.

With the rise of two-wheel transport on the road, tensions can arise that can put cyclists, pedestrians and motorists at greater risk.  But there are simple steps that you can take to protect yourself and continue to enjoy being out and about on your bike!

• Be visible. Make sure you can be clearly seen by other road users and pedestrians. Fluorescent jackets or sashes can be bought from most sport shops. Lights are a must after dark and in poor weather.
• Ride confidently. Watch out for the kerb and don’t cycle too close to it. This will help motorists to see you and give you space to manoeuvre.  Make eye contact as much as possible – this will give a good indication that the other road user has seen you.
• Clothing. Wearing a helmet will reduce the risk of a head injury if you’re in an accident. Bicycle clips for loose fitting trousers will also help keep your clothing away from the bike chain.
• Signalling – make your intentions clear. Always look and signal before you turn. Practice looking over your shoulder and signalling while cycling before going on to busy roads.

Cycling is a great way to get your 30 minutes of physical activity – one of WCRF UK’s 10 Recommendations for Cancer Prevention. By ensuring that you’re regularly physically active you can help reduce your risk of bowel and breast cancer as well as other chronic illnesses such as heart disease.

If you would like to learn about how you can support our vital cancer prevention work then why not sign up for the London to Brighton cycle ride? This fun-filled day is perfect for new cyclists looking for a way to get started or seasoned professionals on the look out for a new challenge.

WCRF is one of the official charity partners for this year’s race so join our team and cycle 54 miles with hundreds of fellow cyclists on September 16. You can help raise vitals funds for our research and education programmes whilst having fun and getting fit.

Chancellor of the Exchequer George Osborne

WCRF is one of the signatories to the Give It Back, George campaign calling on the Chancellor of the Exchequer to repeal a measure in last week’s Budget that would cap tax relief on charitable donations.

The decision to deny tax relief to those donating more than £50,000 will have a direct negative impact on the income we receive from generous public gifts.

In one fell swoop, George Osborne has placed an deterrent in the path of those who wish to give more than £50,000 – a move that seems at odds with the government’s philanthropic Big Society philosophy.

WCRF receives no government funding for the crucial cancer prevention projects we support and this change could create difficulties in funding these research and education programmes.

This is why we are joining with hundreds of other charities in calling on Mr Osborne to rethink his decision.

Salt: Getting too much?

It is essential to all animals in small quantities and has been used as a seasoning and preservative for millennia. But the proliferation of salt in the modern diet means we should try to limit our intake for health reasons.

Consuming too much salt is linked to high blood pressure – which increases our risk of heart disease and stroke – osteoporosis, kidney disease and stomach cancer, the seventh most deadly cancer in the UK.

This week is Salt Awareness Week and WCRF is among the organisations calling for people to address their salt intake. The average person consumes 9g a day – 50 per cent higher than the recommended adult maximum of 6g a day. Scientists estimate that if we reduced salt intake to this level we could prevent around 14 per cent of stomach cancer cases in the UK.

What makes it especially difficult for people to regulate the amount of salt in their diet is that more than 80 per cent of salt we consume is already in the food we eat. So even if we don’t add salt at the cooking pot or dinner table, we’re still eating more than is good for us.

Cutting out salt

But there are a number of easy ways to cut down on salt and reduce your cancer risk:

• Eat more fruit and veg instead of salty processed foods. In particular, watch out for foods we don’t usually associate with salt like breakfast cereals, bread and even sweet foods such as biscuits.
• Choose home-cooked meals made with fresh produce that give greater control over what you eat.
• Check labels. Remember even foods labelled as reduced salt or sodium can still be salty. Choose foods with no added salt.
• Aim to cut out salt added during cooking or at the table. As you get used to less salt in your food you’ll start to notice the subtle flavours.
• Use other spices and seasonings to add flavour.

Another confusing factor in managing salt consumption is the use of both salt and sodium (a component of salt) on label guides.

To work out the salt content of a product that only gives the sodium content, multiply the sodium by 2.5. The food Standards Agency defines high-salt food as containing more than 1.5g of salt per 100g (or 0.5g of sodium). Low-salt food contains less than 0.3 g of salt (0.1g of sodium) per 100g.

Salt’s link to cancer

WCRF’s Expert Report found that salt and salt-preserved foods are probably a cause of stomach cancer. Studies have shown that high salt diets can damage the lining of the stomach, which is one way it may increase the risk of stomach cancer.

As with sugar and fat, WCRF would like to see the introduction of a traffic light system on food labels so consumers can identify those foods and drinks that are high in salt at a glance. We’d also like restaurants to indicate the levels of salt (and sugar and fat) on their menus.

It is only through measures like this that we will see salt consumption brought to less harmful levels.

Minimum price on alcohol proposed

It’s good to see the government taking action to deal with the health and social problems caused by drinking too much alcohol, which is why we welcome plans revealed today to introduce a minimum price for alcohol.

David Cameron’s proposal for alcohol to cost at least 40p per unit will tackle the loss-leading sale of beer, cider and wine for less than the value of the tax on it by retailers who use alcohol as a way to get customers into their stores.

This is great news because not only does alcohol consumption lead to disorder in our towns and cities and extra costs to public services like the NHS – Mr Cameron thinks it will mean 50,000 fewer crimes and 9,000 fewer deaths over the next decade – but it is also linked to chronic diseases including cancer.

Scientists have found strong evidence of a link between alcohol consumption and mouth, pharynx, larynx, oesophageal, bowel and breast cancer. This is why WCRF recommends men have no more than two drinks a day and women limit themselves to one a day. We don’t urge not drinking alcohol at all as modest amounts may have a protective effect on heart disease for those especially at risk.

The government’s proposals are in no way a crackdown on pubs or responsible drinkers as alcohol sold in most pubs is already well above the 40p per unit limit.

It is cheap supermarket deals – designed to get customers into the store, where they spend more to cover the cost of the cheap booze – that will be hit hardest, as well as bars and clubs offering buy-one-get-one-free deals.

We are particularly pleased that the minimum price proposals reflect the alcoholic content of drinks rather than imposing the cost according to category such as beer or wine and will go some way towards tackling the trend towards higher alcohol content in drinks.

Many people argue that higher prices for alcohol is just a revenue generating exercise for the government but studies, such as recent Sheffield University research, shows increasing price reduces alcohol consumption most among harmful drinkers.

This is a step towards the government recognising its responsibilities in the field of public health and we hope it will be followed by many more.

Plant-based diets reduce cancer risk

Having a plant-based diet plays a big role in reducing cancer risk. While not advocating a wholly vegetarian diet, WCRF advises people to include plant foods such as vegetables, fruits, wholegrains and pulses in their meals to boost their intake of fibre and other nutrients.

Research shows fruit and veg probably protects against a range of cancers including mouth, pharynx, larynx, oesophageal, stomach, lung, pancreatic and prostate. It is also probable that dietary fibre reduces the risk of getting bowel cancer.

As well as being full of vitamins and minerals that keep the body healthy and strengthen our immune system, plant foods also contain substances like phytochemicals that protect cells from the damage which can lead to cancer.

Fibre is also important and its benefits include speeding up food as it passes through the digestive system.

Basing our meals on plant foods is also good for our general health and, as a rough guide, we say people should fill at least two-thirds of their plate with foods like rice, vegetables, pasta, salad, lentils or cereals.

The other third should consist of protein such as meat, fish, eggs or dairy products. But avoid processed meat and limit the consumption of red meat.

These plant foods contain a lot of fibre and water that satisfy appetites and are low in calories so they help us keep to a healthy weight. But avoid the trap of adding rich, creamy sauces as these can send the calorie count soaring and undo all the benefits of plant foods.

Through the propagation of diets like Atkins, many people have come to think that starchy foods are fattening. But weight-for-weight carbohydrates contain less than half the calories of fat.

In particular, less processed carbs – such as brown bread, wholemeal pasta, wholegrain cereal – are better than the ‘white’ varieties because a lot fibre and nutrients are removed during processing. Wholegrain foods release their energy slowly and make us feel fuller for longer.

A good general rule for carbohydrates is the closer a food is to its natural state, the better. Potatoes are healthiest with their skins on (for extra fibre) while foods with added sugar like cakes and biscuits are high in refined carbohydrates and contain fat.

So, to bring cancer risk down it is clear that people should get friendly with their local greengrocer and spread some plants on their plate.