Health, Wellness & Good Eating
Article, Dr. Oz Show, Website, Posted on 4/28/2014
Firing up the grill isn't just a great way to get outside and relax – it can also provide you with a delicious and healthy source of protein. But if you grill the wrong way, you could be unintentionally serving up your meat with a big side of cancer-causing chemicals. Grilling meat generates polycyclic aromatic hydrocarbons (PAHs), which have been shown to cause cancer in laboratory rats. Follow these guidelines to make sure your grilling is good for your health.
Rule 1: Pick cancer-fighting meats
Meats like skinless chicken, pork tenderloin and sirloin tip that are lean and not heavily processed are much healthier choices than hotdogs and sausages. Preserved meats have been linked to significantly higher risk of heart disease and cancer and could even damage your DNA, upping colon cancer risk.
Rule 2: Trim the fat
PAHs form when fat from meat, poultry or fish drips onto a high heat source and the resulting smoke coats your food. Choose cuts labeled "lean" or trim extra fat from your meat before you put it on the grill to limit your exposure to carcinogens.
Rule 3: Don't char or burn your meat
Black grill marks are bad. Charring or burning meat, poultry or fish leads to the production of heterocyclic amines (HCAs) that can damage your genes, raising risk of stomach and colorectal cancers.
Rule 4: Turn down the temperature
The higher the heat, the more carcinogens you're likely to get in your meat. Keep the temperature more reasonable by spreading coals thinly or propping the grill rack on bricks – this increases the distance between the heat and your food. Alternatively, barbecue briquettes and hardwood products like hickory and maple often burn at lower temperatures than softwood pine chips.
Bonus Tip: Marinade your meat in beer
Why keep your drinks and foods separate? A recent study showed that marinating pork in beer (especially darker beers), reduced the formation of eight major PAHs by up to half. Researchers think that antioxidant compounds in beer inhibit the activity of damaging free radicals.
For kids and teens (that’s anyone between 6 and 17 years), your goals are:
Physical activity is an essential component of a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death. Physical activity helps control weight, builds lean muscle, reduces fat, promotes strong bone, muscle and joint development, and decreases the risk of obesity. Children need 60 minutes of play with moderate to vigorous activity every day to grow up to a healthy weight.
If this sounds like a lot, consider that eight to 18 year old adolescents spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies in a typical day, and only one-third of high school students get the recommended levels of physical activity. To increase physical activity, today’s children need safe routes to walk and bike ride to school, parks, playgrounds and community centers where they can play after school, and activities like sports, dance or fitness programs that are exciting and challenging enough to keep them engaged.
Let’s Move! aims to increase opportunities for kids to be physically active, both in and out of school and to create new opportunities for families to move together.
Let’s Move! supports the Presidential Active Lifestyle Award (PALA+) challenge, which helps individuals commit to regular physical activity and healthy eating -- and rewards them for it. The challenge is for anyone, from students to seniors, but it’s geared toward people who want to set themselves on the road to a healthier life through positive changes to physical activity and eating behaviors.
*Article as published on the http://www.letsmove.gov website from the First Lady Michelle Obama campaign.
*Photo is property of Sonya LaPrade, Aspiring Virtuous Women Inc. duplication is not promitted without permissions.