Grilling seems as easy as pressing an ignition switch and adding food. But if you want to serve up a nutritionally balanced meal that will fuel your performance (and protect your health), you’ll need to be a bit more mindful about it. This cooking method does keep your kitchen cool and allows you to make a whole meal outside. But it also offers opportunities for cancer-causing substances or bacteria to make an appearance in your dish. Check out these grilling tips so you can be sure to enjoy a healthy, balanced, tasty, and nutritious summer of grilling.
Avoid Common Protein Pitfalls
Grilling meat and fish at high temperatures while over an open flame creates two potential cancer-causing substances: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are created when meat, poultry, and fish are cooked until they are charred. HCAs are also found in cigarette smoke and have been shown to cause stomach, colon, liver and skin cancer. Polycyclic aromatic hydrocarbons (PAHs) are formed when juices from meat drip onto coals or other hot surfaces and create smoke. These carcinogens are then deposited onto the surface of meat as the smoke swirls around the food. The practices mentioned below can help you ensure a healthier grilled entrée.
Remove visible fat. To prevent PAHs and promote healthy eating, trim the fat off the cuts of meat before grilling. This reduces the amount of fat that can potentially drip onto the coals. Also choose lean cuts: For beef and pork, try a loin or round cut such as filet, flank steak, or tenderloin. For poultry, choose skinless breast meat.
Use a marinade. Marinating the protein before grilling will help form a barrier and prevent the formation of HCAs. It also keeps protein more tender and can add great flavor complements. A citrus marinade also adds an antioxidant boost that helps to destroy the free radicals that are associated with cancer. To prevent PAHs, drain the marinade off of the meat before placing it on the grill. Also avoid spraying olive oil on the grill.
Precook your protein. Another way to prevent HCAs is to precook the protein and finish it on the grill. This allows for shorter cooking time on the open flame. Make sure the meat is not directly over the coals, too. Remember: Always use a separate plate and utensil for raw and cooked meats.
Use smaller cuts. Remember to keep portions in check for overall health. A smaller cut of meat or meat that’s cubed, such as for kebabs, also decreases cooking time.
Avoid grill hot spots. Try to avoid placing food over the “hot spots” of the grill to prevent the creation of HCAs and PAHs. This also helps prevent foodborne illness. Cooking food over a hot spot can mean it’s cooked on the outside but isn’t thoroughly cooked through; that could be a potential food-safety issue. Try to place foods where they will cook more slowly and evenly.
Pay attention to temperature. Because grilling season typically takes place in the warmer outdoors, the bacteria that cause foodborne illness can build up more quickly. General food safety temperature rules: Keep food below 40 degrees or above 140 degrees. Discard any cooked foods if they have been left out for longer than 2 hours. In temperatures above 90 degrees, discard any perishable foods after 1 hour.
Know when to stop. To avoid charring (which creates HCAs), grill meat to “medium” instead of “well done.”
Don’t Forget the Fruits and Vegetables!
Continue making a well-rounded meal by grilling fruits and vegetables. Having a half-plate of these summer jewels will also make it easier to keep protein portions moderate. What’s more, you don’t have to worry about charring them: When vegetables or fruits char they do not create carcinogens!
What they do offer is phytochemicals: biologically active compounds found in plants, which aid in immunity and reduce the inflammation and oxidative damage that can spark cancer growth.
Therefore, make sure to include fruits and vegetables at every meal. To enjoy a wider array of nutrients, choose produce in a variety of colors. Some tasty options are asparagus, zucchini, peppers, peaches and pineapple.
Have a Side of Starch
Complete your meal on the grill by using it to cook corn on the cob in the husk or to grill some sweet potatoes. Another delicious idea: Add a foil pack (or grill basket) of potatoes with chopped onions, peppers, and garlic.
Keep It Clean
After dinner’s done and the grill is cool, clean up the grill when you do the dishes. Scrubbing the grill grates will minimize the buildup of carcinogens there, which also makes your future meals taste better.
Some Marvelous Marinade Options
Give these a try, or experiment and create your own combos this summer!
- Chicken: Combine lemon, olive oil, pepper and basil.
- Asparagus: Combine olive oil, pepper and rosemary.
- Peaches: Combine honey, butter and cinnamon.
Academy of Nutrition and Dietetics. 2017. Website. www.eatright.org.
Duyff, R. L. 2012. American Dietetic Association Complete Food and Nutrition Guide (4th ed.) Hoboken, NJ: John Wiley & Sons, Inc.
Yoga Helps You Lower Blood Pressure
Hypertension is a common disease nowadays, which, if it’s not treated correctly can cause many damages to the other organs of the body. People who suffer from high blood pressure need to lower blood pressure in order to neutralize the effects of hypertension on their body.
Changing the lifestyle and sometimes taking medicines is recommended for the people who need to lower blood pressure.
Also, check out: Eight Amazing Benefits of Teaching Yoga
It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises, any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.
The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.
They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles and also help you breathe easier. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.
Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.
There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. The usual practice of these asanas regularizes blood pressure, so lower blood pressure when it’s abnormally high.
At these previous asanas, you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.
3 Distractions Which Can Interrupt Your Workout
You need to keep in mind that you have to work out on a regular basis. Only when you are able to do that, you will be able to get good results. At the same point in time, you have to keep in mind that there are quite a few distractions which will divert you from your workout. You have to avoid these distractions at all cost. Only when you are able to avoid these distractions, it will become easier for you to work out on a regular basis.
Also, check out: How to Prepare Your Body For Your Favorite Workout?
1 Friends and gym buddies:
The 1st and foremost workout distraction which you will face is friends as well as gym buddies. The problem with them is that if they come along with you to the gym, you will become more accustomed to their company. Thus, on a day when they are not at the gym, you are more likely to miss the gym as well as the workout as well. The perfect solution for this is to discipline yourself in order to head over to the gym and complete your workout irrespective of your friends as well as gym buddies.
2 Weekend plans:
You need to keep in mind that you have to always opt for a proper workout schedule. Only when you are able to afford a proper workout schedule, it will become easier for you to avoid any kind of weekend plans which might interrupt your workout. You have to at the most use resting day in order to attend to your weekend plans. When you are able to do that, it will automatically become easier for you to avoid interrupting your workout.
3 Following your friend’s workout:
You need to always keep in mind that you have to stick to your own workout. In many of the cases, when you’re following your friend’s workout, you might be following a higher level workout or the lower level workout. It will not be that effective. That is why; you have to always stick to your own workout. There are many exercises which might not be in your workout. You should not be tempted by them. This is one of the main distractions which people face. If you follow someone else’s workout, the effectiveness will be reduced. Moreover, you will be distracted from your carefully crafted workout.
Thus, when you’re at the gym or when you’re thinking of completing your workout, it is important to always avoid these 3 distractions. When you are able to avoid these 3 distractions, it will become much easier for you to complete your workout on a regular basis without any problem at all.
How to Prepare Your Body For Your Favorite Workout?
Each and every individual just wants to opt for the more advanced workout. However, you need to keep in mind that you have to 1st and foremost prepare your body. Only when you are able to prepare your body, it will become easier for you to undertake advanced workouts. It is not just about the stamina but also to ensure that you are able to protect your body.
You have to also keep in mind that the preparation will ensure that your body is more flexible. It will also ensure that you are able to avoid injuries as well.
Also, check out: 3 Muscles That You Should Target in Your Workout
We will today share with you a few ways with the help of which, you will be able to prepare your body adequately for your favorite workout.
1 Try an alternative form of workout:
Instead of using the same exercises in order to prepare your body, you have to try out different exercises. If normally, you practice the boxing workout, you have to try out Yoga in order to prepare your body for your workout. This will ensure that your body becomes more flexible and you are able to perform your normal work out regularly.
2 Balancing exercises:
Irrespective of the type of workout which you practice, the balancing exercises will always benefit you. It will ensure that you are able to keep yourself flexible and also balance yourself. One of the best exercises, in order to increase your balance, is to go for the single leg balance. You will just need a band in order to conduct this exercise.
3 Lateral lunges:
With the help lateral lunges, you will be able to train your upper body as well as lower body. This will ensure that it becomes easier for you to stay flexible and also prepare your body for your favorite workout.
You need to keep in mind that when it comes to preparing your body, you have to slowly increase your repetitions of the preparation exercises. When you are able to increase the reputations, the body will become more and more accustomed to these workouts. As a result, you will be able to avoid any injuries as well.
Thus, instead of just starting with any high-intensity workout, it is a much better idea to use these exercises in order to prepare your body. When you are able to prepare your body, it will become easier for you to build your muscles and at the same point in time ensure that you are able to complete your workout on a regular basis.