GRILLING HEALTHY

Starting to think about what you’re going to cook on that grill? Can you smell that barbecue in your mind? Should you be concerned about the risk of grilling?

You may have heard that cooking foods on a grill, broil or frying at high heat can be carcinogenic? There are two primary types of carcinogens that can form on the meat: polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines(HCAs).  Studies suggest that HCA’s may damage DNA and can enhance tumor cells of the breast, prostate, colon and lymph system.  Cooking at temps of 350 degrees and higher can cause amino acids and creatine which is a natural compound for supplying energy to muscles react to form HCAs.  While grilling, PAHs form when the fat (if grilling fatty foods) drips onto hot coals, the smoke that is created settles on the foods which are the compounds that have been associated with increased risk of breast cancer.

As we’ve mentioned before, there are always better choices that can be made so you can still enjoy yourself and make healthier decisions; risk of grilling foods is just one tiny piece of the greater picture for your overall health. First you are hopefully aware of your family health history and genetics to know what some of your risks are. Also, being of good physical health (appropriate weight, exercise 3-5 times a week, etc) are some key factors of taking care of your body. So here are a few helpful food suggestions to make this summer holiday an enjoyable time with friends and family.

·         Choose less fatty foods such as fish or seafood which seem to form less HCAs than beef, pork and poultry.

·         If you are going to choose “organic” meat or poultry, trim as much fat as possible

·         Rub it on!  Marinate your foods with a beer or wine base for a minimum of 30 minutes before cooking. Use rubs that include herbs such as rosemary, basil, oregano, turmeric, etc. which appears to reduce HCAs.  Ingredients with an antioxidant effect reduce HCA levels by up to 100 percent.

·         Cook your meats over a low flame and do your best to keep fat and juices out of the fire.

·         Enjoy a nice “organic” salad with lots of fresh fixings added in

·         Pile on the fresh “organic” veggies, especially those cruciferous ones such as broccoli, cauliflower, kale and Brussels sprouts which are rich in nutrients, including carotenoids (beta-carotene, lutein, zeaxanthin), Vitamins C, E, and K and minerals for their anticancer effects.  A study shows “men who ate about 2 ½ cups of Brussels sprouts every day for three weeks reduced their DNA damage significantly”.

·         Add fresh “organic” fruits to your meal for flavor and their anti cancer properties.

·         Look at your plate! Your plate should consist of mostly veggies and grains with protein being the smaller amount -about the size of a playing card in your hand. 

With the many great options of foods to add to your cook out this holiday weekend there’s no reason you can’t enjoy and satisfy your taste buds and your stomach. Remember to drink responsibly, drive safely, enjoy your time with family and friends and most of all have fun! I know I will! Happy 4^th of July!!

Modah Ani- I Am Thankful

Editor; Vicki Singer Wolf, Co-founder

Teach Your Children Well

A little boy grows up, often looking up to his father in so many ways. A father teaches his son how to do many things; play hard, drive a car or truck, learn about sports, fix things, learn a trade, educate, teach financial responsibilities, treat others well and so on….

This is a new time, and it’s important to also teach our sons how to be responsible for their health; Exercise, eating healthy, making better choices and doing a self breast/peck exam just like a mother would teach their daughters as they mature. I know this sounds crazy, but times have changed and we are becoming more educated.

 With genetic testing available, knowing your family history has never been more important. As a man, if you have a family history of breast cancer (male or female), ovarian cancer, prostate cancer, pancreatic, melanoma, stomach or colon cancers, it’s possible you are a carrier of the BRCA1 or BRCA2 genetic mutation. If you are a carrier which is determined by a blood draw, you or your family are at a higher risk of developing one of these cancers but that does not mean it will happen! Learning about your genetic background provides you with an education to assist with the choices you make, your lifestyle and to teach your children the same.  With Angelina Jolie’s choice for prophylactic mastectomy in the spotlight because she is a carrier of the BRCA gene, she will also have to provide even more education for her birth daughter and son as it does effect each of them.  You can visit the HIS Breast Cancer Awareness web site for links to learn more about the BRCA gene mutation.

This Father’s Day we are reminding you to take a few minutes to perform a self breast/peck exam. Male Breast Cancer- MBC (or male peckcancer-mpc) no matter what you want to call it, is the same for men as it is for women. Although there is a lower percentage of diagnosis, it is often found after it has progressed too far, sometimes not even knowing it started in the breast by the time it is diagnosed.  We urge each person to ask their family doctor to include a male breast exam with each yearly physical, then doctors and their patients will begin to understand and accept that this isn’t just a woman’s disease.

Unfortunately many men are aware of mothers, aunts, sisters who have been diagnosed or have died from breast or ovarian cancer and don’t realize this can also have an effect on their breast too.  This week alone I have listened to two public announcements by prominent hospitals regarding mammography for women, nothing even mentioned about men! I have sons who have a family history of breast andprostate cancers and BRCA2 and men need to know they too can be diagnosed and should be checked. Read previous blogs by men on the HIS web site who have been diagnosed with MBC and how they discovered it, always in shock to hear, as most men don’t even think they have breast!

See our  “how to perform a self exam”  at www.hisbreastcancer.org and print out a pdf of the brochure with more detailed information to share with your physician and loved ones.  Teach your children (or anyone) to know their family history/risk and take the time to check.

Remember to take care of your breast/pecks and teach your children well.

Happy and Healthy Father’s Day!

Modah Ani- I Am Thankful

Editor; Vicki Singer Wolf, Co-founder