It’s BBQ season in London, ON! It’s yummy! If you follow these simple healthy barbecue tips, you can upgrade your barbeque feast.

1. Right size your portion – if grilling protein, it should be between 3-6 oz., about the size of a deck of cards.
2. Season Well – with a rub or marinade, not with salty or sugary sauces.
3. Whole-grain or sprouted grain buns and bread will complement your feast with extra fiber and texture, or better yet, try an open-faced burger or lettuce wrap.
4. Add lots of color – just about any fruit or veggie can be grilled, on its own, or on a kabob. Cut them into pieces that will cook quickly and evenly. Brush them with healthy oil (Avocado or Coconut). My favorites are asparagus, onions, peppers, mushrooms, and zucchini.
5. Choose healthy sides – swap the traditional store-bought baked beans, coleslaw, and macaroni and potato salad which can have a lot of saturated fat, salt, and added sugars, for healthier homemade versions. Or serve it with a leafy green salad.
6. Grill fruit for desserts – the sugars caramelize for extra sweetness and flavor. Try sliced pineapple, plums, peaches, nectarines, apples, pears, or bananas.
7. Clean Up – scrub your rack or grill after each use. By removing leftover burnt pieces of stuck-on food, you will prevent burning, smoking and bitter flavors the next time you use it.
8. Cut the carcinogens – it’s not something we like to think about, but grilling can increase the risk of cancer. All meats have amino acids and sugars.  When you grill them at very high temperatures, though, these substances naturally produce molecules called heterocyclic amines (HCAs), toxic compounds also found in cigarettes.  Fortunately, by following a few simple steps, you can lower the number of grilling carcinogens and make your food taste better, too.
   1. Don’t overcook your meat. Well-done meat contains more HCAs than meat cooked to medium-rare [1]
   2. Pick your protein. When you compare different types of meats for levels of HCA, the highest concentration comes from bacon. The second highest is from fried pork, followed by beef and then chicken. (This particular study didn’t look at fish.) [1]
   3. Grill lots of veggies. Because vegetables don’t have amino acids and sugars, they don’t produce HCAs.
   4. Minimize your exposure to cancer-causing compounds before, during, and after you grill.
      1. Marinade your protein in a thin, vinegar-based sauce without sugar prior to grilling [2][3]
      2. Include cancer-fighting herbs in your marinade. Basil, mint, rosemary, sage, savory, marjoram, oregano and thyme possess powerful anticancer and antioxidant action to offset carcinogens produced when grilling meats [2]

• Skewer it. Cut your meat into smaller portions for less cooking time overall.

1. Par cook your meat prior to placing on the grill.
2. Start on a medium-high temperature and flip the meat often. This will avoid charring, and that will prevent HCAs.
3. If you have multiple burners, turn on each burner and heat up the grill quickly, then turn off the burner that lies directly under the meat while keeping the other burners on.

• Before you eat, cut off any char.

In summary….

Marinade your protein, grill low and slow, and don’t eat char.  By following these simple steps you will be able to get outside and enjoy the grill without compromising your health. Call our team at LifeHouse Chiropractic today for more information!

Sources…

1. https://www.ncbi.nlm.nih.gov/pubmed/22129588
2. https://www.ncbi.nlm.nih.gov/pubmed/10578481
3. https://www.ncbi.nlm.nih.gov/pubmed/9216741
4. https://healthyforgood.heart.org/Add-color/Articles/Top-Ten-Tips-for-Healthy-Grilling-and-Barbecuing