Tips for Healthier Holiday Grilling

It’s that time of year again—getting together with friends and family for a backyard barbeque to celebrate our nation’s independence. Just thinking about those juicy burgers, tender steaks and succulent chicken might make your mouth water, but the handful of carcinogenic chemicals that form in grilled foods should leave a different taste in your mouth. In fact, that tasty hunk of charred meat could increase your risk of diabetes, heart disease, Alzheimer’s disease and cancer.

Foods cooked quickly at high temperatures, such as grilled meats, results in the formation of chemicals called heterocyclic amines (HCAs). The National Cancer Institute has identified 17 HCAs, any one of which can be harmful. Cooking at high temperatures also rapidly removes water from the meat, which promotes the formation of advanced glycation enzymes (AGEs). Most AGEs are relatively harmless, but some increase inflammation and oxidative stress, a recipe for kidney disease, heart disease and diabetes.

Hazards lurk beyond the grill too. For instance, the fumes that waft through the air during the typical two-hour cooking session over hot coals may stimulate your appetite, but what your really inhaling equates to enough cancer-causing dioxins as smoking 220,000 cigarettes.

The toxic assault doesn’t end when the meat has finished cooking either. As fat drips down into the coals during cooking, it flares up, burns, and becomes re-deposited on the food and grill plate. This residue, known as polycyclic aromatic hydrocarbon, isn’t quite what you bargained for when planning the menu. And, if you neglect to clean the grill plate properly before lighting the grill again, these chemicals lie in wait for your next meal.

Now, before you toss out the charcoal and matches, you should know that there are some precautions you can take to reduce your exposure to such toxins. In fact, you can celebrate the Fourth of July with plenty of gusto and still be free of guilt from enjoying your favorite grilled foods.

Lean toward lean meats. Everyone loves chicken and it makes a healthier choice than burgers or steak. The same goes for grilled fish and veggies.

Ease up on the marinade. Skip the bottled stuff and use a simple marinade of lemon juice and herbed vinegar. The acids in these ingredients deter the transfer of AGEs to your food.

When is a grilled food not grilled? When its wrapped in aluminum foil pockets and tossed on the grill to steam. This is a safer and savory way to cook vegetables (including potatoes), chicken, fish and even fruit on the grill.

From all of us at Curb Your Cravings, best wishes for a safe and fun-filled Fourth of July for you and your family!

How often should you eat?

Americans, in particular, are conditioned to eat three ‘squares’ every day. But, if you think about it, we actually force our bodies to store more calories as fat by doing this. That’s because our bodies go into starvation mode during the long periods between breakfast, lunch and dinner and are left short on fuel to boot. Can you say late afternoon crash, anyone?

What I really hear you saying is that you don’t have the time or inclination to eat smaller, micro-meals throughout the day. But, you can, and will, if you learn the tricks to doing it.

First, let’s review what micro-meals are not. A bag of salty potato chips or a candy bar might provide quick energy, but doesn’t make the grade in terms of nutrition or doing anything positive for your waistline. So, empty out the secret stash drawer from your work desk, or keep the cookie jar at home out of sight to avoid temptation.

What you do want to stock up on are easy-to-reach-for food choices to create a micro-meal that provides a balance of protein, carbohydrates and fat. The idea here is to eat smaller meals throughout the day to stave off hunger, increase your energy, and keep your insulin levels in balance.

Think small when it comes to snacks too. Need some ideas? Yogurt, baby carrots, raisins, fresh fruit, low-fat string cheese, boxes of milk or juice, and many other foods come in ready-to-eat and individually portioned containers. You can also plan ahead by making up small portions of foods to eat later, like small plastic bags filled with grapes, whole grain crackers, low-fat cereal or granola, etc.

So, how many meals should you eat each day? The answer is 5 to 6. Here’s a few sample daily menus to let you see just how simple and surprisingly realistic this is…


Day One

Breakfast

½ cup organic oatmeal, sweetened with 1 teaspoon of honey
1 apple
½ cup 2% or skim milk
1 cup coffee or tea

Snack #1

1 box of raisins

Lunch

1 cup minestrone soup
6 whole grain crackers
1 orange

Snack #2

Pita chips with hummus

Dinner

4 ounces baked or grilled skinless chicken
¾ cup steamed green beans
½ cup brown rice
4-ounce glass of wine



Day Two

Breakfast

1 hard-boiled egg (no pan to clean!)
1 slice whole grain bread, toasted
2 teaspoons jam or low-fat cream cheese
Slice of cantaloupe
1 cup of coffee or tea

Snack #1

Yogurt mixed with 1/2 cup low-fat granola


Lunch

Grilled chicken salad with low-fat dressing
1 small whole grain roll
Mineral water or unsweetened, iced tea with lemon

Snack #2

Baby carrots with low-fat dip
1/2 cup red grapes

Dinner

4 ounces of broiled fish
3/4 cup steamed broccoli
1/2 potato, baked
2 teaspoons unsalted, whipped butter
4-ounce glass of wine

Spice it up!

Good news for curry lovers: Turmeric, the spice that gives many Asian dishes their punch, can do more than put a glow in your cheeks; it may also help you fight obesity-related risks, such as inflammation and diabetes type II.

Turmeric owes its antioxidant and anti-inflammatory properties (as well as its color) to curcumin. Curcumin, as researchers at Columbia University have recently discovered, lowers insulin resistance and inflammation triggered by carrying excess weight.

Here’s how it works…

Fat tissue contains immune cells known as macrophages, which manufacture and release inflammatory agents called cytokines. These cytokines spread to the organs, such as the heart, liver and pancreas, where they provoke an inflammatory response. As a result, the body becomes resistant to insulin and fails to utilize it properly. That’s how diabetes type II develops. The components found in turmeric, however, suppress cytokine expression. In short, it stops inflammation in its tracks.

Want to get some more of this health-giving spice in your diet? Try adding the following blend to grilled chicken, vegetables, couscous, soups and dips!


Homemade Curry Mix

2 tablespoons ground cumin
2 tablespoons ground coriander
2 teaspoons ground turmeric
1/2 teaspoon whole black peppercorns
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon mustard seeds
1/2 teaspoon ground ginger
1/4 teaspoon ground cayenne pepper

Place all ingredients in a blender or food processor and pulse until well blended into a fine powder. Store the mixture in a clean, glass jar with a lid and keep in a cool, dark place.