WOD: 5 rounds for time of:
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
10 Pull Ups
10 Sit Ups
10 Wall Balls (20/14)
30 minute time limit
Kendra Epstein is in the building…
So if you love breaking out the grill as much as I do, then I feel it’s my (health coach) duty to give you some “healthy” tips about grilling.
First, the bad news. Then the good news. So there is research that shows that hazardous chemicals (HCAs and PAHs) form when grilling. Brace yourself, here comes some textbook language from science class.
The Department of Human Health lists 4 different HCAs (heterocyclic aromatic amines) and 5 different PAHs (polycyclic aromatic hydrocarbons) as “reasonably expected to cause cancer in humans.”
Yep. The HCAs occur in grilled meat.
The PAHs occur when fat drips on the coals or stones and the smoke deposits it back into the food.
UGH! Terrible news, I know, but read on! All is not lost.
Here are some super simple steps you can take to minimize these chemicals from depositing in your food:
- First… if you’re cooking meat, start by trimming off the fat to reduce the amount of dripping and PAH flare-ups.
- Putting meat in aluminum foil will also protect it from the PAH flare-ups.
- Buying smaller cuts of meats like kabobs that spend less time on the grill can help too.
- Say No to processed meats like hot dogs and sausages (I know, I know – SORRY!). They may taste great but the American Institute for Cancer Research says that cancer-causing substances form when meats are preserved and increase your risk of colorectal cancer. Weigh the risks and make an educated decision on this one!
- Scrape down the grill when you’re done grilling to get rid of carcinogenic residue that builds up.
- Flip frequently – this accelerates cooking and prevents HCAs from forming.
- I’m sure you can guess that I’m thrilled to write this one: grilled vegetables don’t form HCAs, so that’s just another reason to incorporate more veggies into your diet!
- Some research supports that marinated meats have 90% less HCA formation. It’s recommended that meat is marinated for at least an hour. When marinating, try using a citrus marinade, garlic, and fresh herbs for an antioxidant boost.
So the next time you fire up the grill, I urge you to implement some of these super simple tips. If you have any questions or need some additional advice feel free to reach out to me at email@example.com.
To Your Amazing Health,
Thank you Kendra,