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