Taking out the grill this weekend? Check out some of these tips on grilling safely. 𝙇𝙤𝙖𝙙 𝙪𝙥 𝙤𝙣 𝙫𝙚𝙜𝙚𝙩𝙖𝙗𝙡𝙚𝙨. In one study of breast cancer risk, women who ate the most grilled meat had a 74 percent higher risk than those who ate the least. In the high-grilling group, however, women who ate more vegetables saw this number drop to 47 percent. They achieved this huge benefit from only two servings of vegetables a day. 𝘽𝙚 𝙖 𝙘𝙤𝙤𝙡 𝙘𝙤𝙤𝙠. Exposing meat to high-temperature cooking, such as grilling, causes several unhealthy chemicals to form. Two of them – heterocyclic amines, or HCAs, and polycyclic aromatic hydrocarbons, or PAHs – are known to cause cancer in animals, and are suspected to increase the risk in humans, as well. The hotter and longer meat is cooked, the more HCAs and PAHs are formed. Cooler cooking cuts the formation of these chemicals dramatically. So how can you be a cooler griller? First, flip your meat more often – say, every 30 to 60 seconds for your burger or steak. 𝙈𝙖𝙧𝙞𝙣𝙖𝙩𝙚 𝙮𝙤𝙪𝙧 𝙢𝙚𝙖𝙩. Studies have shown that marinades have a profound, minimizing effect on the production of HCAs and PAHs. To make a simple marinade, start with any kind of vinegar and olive oil and add whatever you like – fresh herbs, garlic, mustard, citrus juice, pineapple – you name it. Let your meat soak up the marinade in the fridge for an hour or so before you grill it. 𝘾𝙝𝙤𝙤𝙨𝙚 𝙨𝙪𝙧𝙛 𝙤𝙫𝙚𝙧 𝙩𝙪𝙧𝙛. Fish proteins are less inclined to produce HCAs and PAHs, so swap your meat for fish and seafood more often. Salmon, trout, shrimp and scallops all are fabulous on the grill. 𝙂𝙧𝙞𝙡𝙡 𝙡𝙚𝙨𝙨 𝙤𝙛𝙩𝙚𝙣. Grilling every day does appear to increase the risk of specific types of cancer, so don’t rely on your grill as your only cooking method. Save it for a couple of times a week to minimize the cancer risk. . . . #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #healthyliving #fitness #food #nutrition #weightlossjourney