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The American Institute for Cancer Research,  an organization that studies the impact of lifestyle on cancer risk, recently issued a warning about the hidden health hazards of cookouts and campfires.  Research is now showing diets high in red and processed meat increase the risk for colon cancer.  By grilling meat, red and white, a potent cancer-causing substance can form.  Pan frying or grilling  meat, poultry and fish directly over an open flame meat under high heat causes compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) to form.  The formation of HCAs and PAHs is influenced by the type of meat, the cooking time, the cooking temperature, and the cooking method. These substances have shown the ability to damage our DNA, increasing the risk of cancer.

Healthy grilling tips to incorporate into your next backyard grilling session include:

1. Mix up the meat.  Diets high in red meat (beef, pork and lamb) are linked to an increased risk for colon cancer, as well as processed meats (hot dogs and sausages).  Try incorporating more chicken and fish, rather than typical summer goodies such as steak, burgers and franks.  Ground chicken meat is a good alternative to beef burgers.  Another way to change up typical summer cookout food is to incorporate spices, herbs and sauces to fish and chicken.
2. Marinate! Studies have shown that marinating meat, poultry and fish for at least 30 minutes can reduce the formation of HCAs. Using a mixture of vinegar, lemon juice or wine along with herbs and spices seems to be the key.  Scientists are still investigating precisely how these marinades help lower HCAs, but it’s possible that compounds in these ingredients are responsible.
3. Partially pre-cook. PAHs are deposited onto the meat by smoke. So by reducing the amount of time meat spends exposed to flame by first partially cooking it in a microwave, oven or stove, you can reduce the amount of PAHs you ingest. (Be sure to place the partially cooked meat on the preheated grill immediately. This helps keep it safe from bacteria and other food pathogens that can cause illness.)
4. Stay low! Cook the meat over a low flame. Doing so can reduce the formation of both HCAs and PAHs, and help keep burning and charring to a minimum. Reduce flare-ups by keeping fat and juices out of the fire: cut visible fat off the meat, move coals to the side of the grill and cook your meat in the center of the grill. Finally, cut off any charred portions of the meat before serving.  (Unfortunately those charred parts on the meat are what contribute to the increased cancer risk).
5. Throw on  some color. Colorful vegetables and fruits contain fiber, vitamins and naturally occurring compounds called phytochemicals. These substances add anti-cancer action to your backyard bash. And by loading up on plant foods, you can cut back on red and processed meats. Try onions, zucchini, eggplant, bell peppers, or tomatoes in thick slices on the grill, in a grill basket or in chunks for kebabs. Another favorite: corn on the cob. Grilling brings out the sweetness in veggies, so even reluctant veggie eaters can find something to love.

Ongoing studies are investigating the associations between meat intake, meat cooking methods, and cancer risk.  But by following these tips you will help keep your cancer risk low, while still being able to enjoy summer cook out fun.  When all else fails, remember the good old saying, “everything in moderation.”

Source: American Institute for Cancer Research, aicr.org and National Cancer Institute, cancer.gov

With the weather starting to get nice we’ve noticed more and more people running and working outside. It’s great to see people being active. It’s our mission to see everyone being active, healthy, and doing what they love pain free, but we’ve noticed that with this great weather comes some injuries from over training. Some of these injuries include the dreaded words, “plantar fasciitis,” “shin splints,” and “runners knee. That’s where we come in. We wanted to let you know of a rule that you can use to help prevent these nagging injuries when you start running outside again or if you’re training for a race. You can also use them in any kind of training you’re doing at the moment. It’s called the 10% rule.  Here’s the how it works:

• This guideline simply states that you should increase your activity no more than 10 percent per week.

• That includes distance, intensity, weight lifted and time of exercise.

• For example, if you are running 20 miles per week and want to increase, adding 2 miles the next week follows the 10 Percent Rule.

• If you are lifting 50 pounds and want to increase, add 5 pounds the next week to follow the 10 Percent Rule.

• If you are a beginning exerciser, 10 percent may be too much, and a 5 percent increase per week may be much more comfortable

• For others, 10 percent may be too little. If you aren’t sure of your ability or if you experience any aches or pains, simply modify your increases accordingly.

When all else fails listen to your body! Sore=Ok and  Sharp=Bad.  Sore muscles are normal after an intense workout, but if you feel sharp or stabbing pain, stop exercising immediately. If the pain doesn’t go away after a few days with use of ice, gentle stretching and pain free range of motion shoot us an email or give us a call and we’ll get you back out there doing what you love.

Strive to be better!