I was in the waiting room of our local mammography clinic when an illustration on the wall caught my eye.
It featured an exquisitely designed trunk overflowing with precious jewels.
Underneath were the words, “Treasure your chest. Get yours checked.”
Excellent advice.
Regular bodily checkups are a practical and valuable way for us to detect any issues and avoid worse problems down the line.
It’s also a good idea to avoid problems in the first place ... if we can.
So now that summer barbecue season is here, here’s something we need to know.
According to a recent survey by the American Institute of Cancer Research (AICR), 80% of Americans are not aware that there is a link between grilled meat, poultry and fish and cancer.
Hold on now.
I like grilled foods, too.
So I was relieved to learn that we don’t have to give up this favourite summer pastime.
We just need to know some facts.
Researchers have identified certain cancer-causing substances on meat, poultry and fish that has been cooked over intense heat or open flames.
One group called heterocyclic amines (HCAs) are formed when proteins in meat, poultry or fish react with high heat.
Other compounds known as polycyclic aromatic hydrocarbons (PAHs) can make their way onto meat, fish or poultry when smoke is produced from fat or juices dripping into flames.
To be fair, scientists have not found a direct cause and effect between grilled meat and cancer.
However some research does show that HCAs and PAHs can cause changes in our genetic material that could lead to cancer.
On that note, here are some easier-than-you-might-guess grilling techniques to add a little more assurance to your summertime festivities:
> Marinate your meat, fish or poultry for at least 30 minutes before you cook it.
This, says the AICR, can significantly reduce the formation of cancer-causing compounds.
And, it makes food taste better.
Marinades made with olive oil, lemon juice, garlic, herbs, spices, vinegar or wine seem to be especially protective.
> Partially cook your meat, fish or poultry in the oven before transferring it to the grill.
This reduces the time it is exposed to flames and/or intense heat.
> Trim off visible fat and lower the flame ... no need to add grease to the fire.
Or move your coals to the side and cook food in the center of the grill.
The goal: not to burn what you cook.
> And I love this idea: Make kebabs with cut up pieces of meat and vegetables threaded onto skewers.
Smaller pieces cook faster with less heat exposure.
And, hello, vegetables are known for their cancer-fighting abilities.
Best of all, grilled vegetables, fruit, mushrooms and tofu carry a much lower risk for the formation of cancer-causing compounds.
Put that in your treasure trove of healthful ideas. – Tribune News Service
Barbara Intermill is a registered dietitian nutritionist in the United States.
