Barbecue Health Risks

What I am and am not willing to do...

There is something about meat grilling over a barbecue that seems intoxicating at a primal level. I love everything about the summer BBQ season; the flavorful browned meat, the relaxed atmosphere, or maybe it's because I pass the kitchen food prep baton to my husband when dinner involves the BBQ.

Well, the other day I was researching background info for an article I was writing for WebMD on marinades and I read certain lists of BBQ "Do's" and "Don'ts", as I have several times before. But this time I found myself exclaiming, "Yeah, right!" after a few of the suggestions. Suggestions like:

* Cook your meat half way in the microwave before putting it on the grill (to reduce the grilling time so your meat has half of the exposure to possible carcinogens)
[My "let's get real" response is, "I don't like the way micro-cooked meat tends to come out and even if I did, the last thing I'm thinking about doing when I'm grilling meat is nuking it first in the microwave."]

* Remove all charred or burnt portions off the grilled meat du jour before eating.
[My "let's get real" response is, "Hello, that's the best part!"]

If there is anyone out there, willing to do the above suggestions (which reduce your risk of taking in potential carcinogenic substances), more power to you! I guess I'm just banking on all those antioxidants in the fruits and vegetables I eat with my BBQ'd meat to pay off. Plus here are a few other ways to cut down on HCAs and PAHs. These are things I AM willing to do!

* Reduce The Production of Cancer-Causing Compounds Due To Grilling: Marinating meats before grilling may significantly reduce the amount of HCAs (heterocyclic amines) that can form on the meat exposed to high cooking temperatures. Studies have shown that in some cases even briefly marinating foods is effective in reducing the amount of HCAs as much as 92 to 99 percent, according to the American Institute for Cancer Research. HCAs have been shown to cause tumors in animals and possibly increase the risk of certain cancers. Scientists aren't sure exactly what causes this effect. A marinade may act as a "barrier" or the protective powers may lie in the ingredients of a typical marinade. "Vinegar, citrus juice, herbs, spices and olive oil all seem to contribute to the prevention of HCA formation," notes the American Institute for Cancer Research. You can reduce HCA formation even further by flipping your meat frequently (speeding up the cooking process).

* Help reduce your intake of another potential cancer-causing substance formed during grilling: PAHs (polycyclic aromatic hydrocarbons), by choosing lean meat, trimmed of any visible fat, and using low fat marinades. PAHs form when fat from meat, poultry or fish drips onto hot coals or stones and the smoke and flare-ups deposit them back onto the food being grilled, according the American Institute for Cancer Research.

~~Elaine

Related Topics: Surviving Summer, 8 BBQ Tricks for Avoiding Heartburn

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Taste Test Tuesday - Skinny Cow Green

Skinny Cow Mint Low Fat Ice Cream Sandwich hits the spot!

I've seen these almost-neon-green ice cream sandwiches in stores for at least a year but this week (upon my younger daughter's urging) we finally tried them. She tasted them before I did so you could say I might have been subtly swayed by my daughter's rave reviews, but I really did think they were delicious. Just the right amount of ice cream and chocolate wafer, I thought, and there were no strange tastes during or after the eating experience. That's probably because they still use sugar as the sweetener (sugar and corn syrup to be exact).

You can look forward to 3 grams of fiber and 8% of your recommended daily intake of Calcium too! It helps that the first ingredient is skim milk.

Here is the nutrition info on the Skinny Cow Mint Ice Cream Sandwich:
1 sandwich (71 g) =
Calories 140
Fat 1.5 grams
Saturated fat .5 grams
Trans fat 0 grams
Cholesterol 1 mg
Sodium 90 mg
Carbohydrate 30 grams
Dietary Fiber 3 grams
Sugars 15 grams
Protein 3 grams
Vitamin A 6%
Calcium 8%
First 5 Ingredients: skim milk, chocolate wafer, sugar, corn syrup, water

Which Skinny Cow flavor is your favorite?

~~Elaine

Related Topics: Chewy Ice Cream Sunde Recipe, Grasshopper Ice Cream Pie Recipe

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Another Reason to Eat Carrots

A carrot a day may help keep a whole assortment of diseases away. While we all know carrots are a great source of beta-carotene, what we really should know is the best way to get your carotenes (carotenoids) is in a nature-made assortment of this wonderful phytochemical subfamily (including alpha-carotene, beta-carotene, gamma-carotenes, lutein, lycopene).

The best way to get your hands on an assortment of carotenoids is to get your hands literally on a carotenoid-rich food like carrots or sweet potatoes. The research keeps stacking up on the health benefits of foods rich in carotenoids/carotenes. Just this week the results of a new study (American Journal of Clinical Nutrition June 2006) suggested that high daily intakes of the carotenoids lutein and zeaxanthin, as well as vegetables in general, reduces the risk of Non-Hodgkin's lymphoma (a cancer that starts in the lymphatic system and becomes about 29 different forms of lymphoma) by almost 50%. Whenever something decreases your risk by almost 50%, it gets my attention.

The researchers found that people with the highest intake of the carotenoids, lutein and zeaxanthin, had a 46% lower risk of Non-Hodgkin's lymphoma, compared to people with the lowest intake. The researchers also found that people with a higher number of weekly servings of all vegetables had a 42% lower risk of Non-Hodgkin's lymphoma than those with the lowest intake of vegetables.

Want to know what fruits and vegetables are rich in the carotenes/carotenoids? Besides carrots and sweet potatoes?

* Yellow & orange fruits (i.e. cantaloupe, mangos, apricots, plantains, papayas)
* Yellow & orange vegetables (i.e. Sweet potatoes, carrots, butternut squash, acorn squash, pumpkin)
* Umbelliferous vegetables (carrots, celery, parsnips, parsley, caraway, dill and others)
* Dark green vegetables (i.e. Kale, spinach)
* Tomatoes
* Peppers

What are your favorite carotene/cartenoid rich foods?

~~Elaine

Related Topics: Carrot Souffle Recipe, Take the Fruit and Vegetable Challenge

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Quickie Summer Snack: Calling All Garden Tomatoes!

I'm sure I don't have to tell you that a few things change, cooking-wise, in the summer. Somehow we just don't want to get in the car and drive around and pick up a snack or meal if we don't have to (especially with gas prices being what they are). And we sure don't want to fire up our stove or oven if we don't have to.

Well, here's a little quickie snack that fits the summer lifestyle perfectly. It calls for items you probably have around your kitchen and it requires the use of a small kitchen appliance; the toaster oven.

2-Minute Toasted Tomato & Cheese Sandwich (open faced)

This sandwich makes a great light breakfast or afternoon snack. It could be a lunch or dinner if you enjoy two open faced slices and add in some fruit and/or veggies to your meal.

1 slice whole wheat bread
1 slice (21 grams) sliced cheddar cheese (I use Sargento Medium Cheddar)
1/2 ripe tomato, thinly sliced
Salt and pepper to taste

1. Place the slice of cheese on top of the bread slice and put in a toaster oven (on the baking rack, like you would a piece of toast).
2. Set the toaster oven setting to slightly dark toast and start toasting. By the time the toast is done, the cheese will be all bubbly.
3. Top the cheese with the tomato slices. Sprinkle with salt and pepper to taste and cut in half on the diagonal.

Per 1 open-faced sandwich: 184 calories, 9 g protein, 19 g carbohydrate, 8 g
fat (4.5 g saturated fat, 2.6 g monounsaturated fat, .6 g polyunsaturated
fat), 22 mg cholesterol, 3 g fiber, 320 mg sodium (not including salt to
taste), 39% calories from fat.

This little snack is loaded with vitamins and minerals too. Check it out!
Vitamin A 13%
Vitamin B1 1%%
Vitamin B2 13%
Vitamin B3 12%
Vitamin B6 8%
Vitamin B12 9%
Folic acid 17%
Vitamin C 20%
Vitamin E 9%
Calcium 22%
Iron 11%
Magnesium 15%
Potassium 12%
Selenium 29%
Zinc 12%

~~Elaine

Related Topics: Summer Garden Pasta Recipe, Secret Summer Diet Foods

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Magnesium Deserves Respect, Too

We all know calcium is vital to our health, but the mineral, magnesium, deserves some respect too. Magnesium is involved in biochemical reactions that keep our bones strong, keep our heart rhythm healthy, and our nervous system functioning smoothly. That sounds pretty important don't you think? But only about 32% of the U.S. population met the recommended daily intake for magnesium, according to data from the Agricultural Research Service Community Nutrition Research Group.

Eating a magnesium-rich diet may also help reduce your risk of development metabolic syndrome (a collection of risk factors leading to heart disease, stroke and diabetes). Researchers from a huge multi-center study called CARDIA that followed thousands of adults over 15 years, found that people with the highest magnesium intakes from foods were 30% less likely to develop metabolic syndrome than those with the lowest magnesium intakes. [Circulation 2006; 113:1675-1682]

I was actually one of their research dietitians in the beginning of this study, many moons ago, while I was a graduate student at Cal Berkeley. But I digress!

You can actually meet almost your entire magnesium requirement with a healthy handful of roasted pumpkin seeds! Just 1/4 cup contains about 300 mg of Magnesium (95% of the Dietary Reference Intake.) Foods listed as "good sources" of magnesium, by the Agricultural Research Service, other than pumpkin seeds, include barley, buckwheat flour, lowfat vanilla yogurt, trail mix, halibut steaks, garbanzo beans, lima beans, soybeans, and spinach. Other foods considered to be "rich" sources by other sources include: almonds, cashews, beans in general, avocados, and whole grains in general!

~Elaine

Related Topics: Sally Field: An Osteoporosis Story, Metabolic Syndrome Hurts Heart

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Taste Test Tuesday: Minute Maid Light Cherry Limeade

I must be on some PR person's list somewhere because at 9:30 AM this morning there was a knock on my door. On my porch was a mysterious delivery company's pouch with my name and address on it. Inside, double wrapped, were two cans of Minute Maid Light Cherry Limeade, sent by a public relations company.

I'm not proud. I stuck both cans in my refrigerator and many hours later, I was serving them up to my daughters after school. (It's more fun to taste test with a small team of tasters).

We all kind of went, "yup, it tastes like a light cherry limemade would taste".

It has 10 calories and 50 mg of sodium per can. It contains a 3 1/2 juice blend and it contains some alternative sweeteners (aspartame, acesulfame potassium, sucralose).

Did it taste good? Yes, it wasn't too bad--somewhat refreshing on a hot afternoon. It rather reminded me of some of the low calorie fruit drinks from another brand. Will I start drinking this instead of my daily token can of Diet Pepsi? That's a funny one. I wouldn't turn one down at a party though.

--Elaine Magee

Related Topics: WebMD Video: Diet Soda Downer, Avoid Weight Gain: Watch What You Drink

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It's Iced Tea Time! My Favorite Two Iced Teas

There's nothing like a glass of ice cold (flavored) Iced Tea on a hot summer afternoon or evening. Granted it takes a bit of a time investment to boil water then steep your iced tea bag in your glass pitcher, but we are only talking about a few minutes here! Well worth the effort. You can save yourself a few dollars per glass (that's what it will cost you to order iced tea in a restaurant. And, if you have a glass of no calorie iced tea waiting for you, you might pass up another beverage that has sugar or artificial sweeteners.

Then there are the potential health benefits of tea too! Green and black teas contain phytochemicals (flavonols and catechins) thought to have health benefits. Most of the studies suggesting cancer-protective effects of tea have been carried out with green tea, but black tea may also have some protective qualities just possibly less than
green tea.

Antioxidants make up a third of the weight of dried tea leaves. And one of these antioxidants is called EGCG, the main catechin phytochemical in tea, which was shown to slow the build up of artery clogging plaque in mice in a recent study.

TEA TIP
When it comes to the phytochemicals in tea, freshly brewed is best! Apparently bottled teas have less of these phytochemicals than freshly brewed tea.

All that being said, I've been on the lookout for some fun and flavorful iced teas and I've found two I want to tell you about.

* Brand: Republic of Tea
Type: Man Kind Tea (blueberry green tea)
Description: This is green tea infused with blueberry. It comes in a 2.65-ounce tin and here's the best part - A donation of $.75 per can is donated to the Prostate Cancer Foundation.

* Brand: Peet's Tea
Type: Mango Iced Tea
Description: Black tea infused with a mango flavor.
It comes in a 3.2-ounce box.

Let us know if you have an iced tea that you think is awesome too!

~~Elaine

Related Topics: Top Cancer Fighting Foods, Think Before You Drink

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Strawberry-Raspberry (Less Sugar) Lemonade Jam!

If you read my blog last week, you know that I discovered the wonders of homemade strawberry lemonade, right? And you might also know that every summer I dream up and then test a few different kinds of less sugar jams.

Well, when I fall in love, I dive in head first. And this week, since I fell in love with homemade strawberry lemonade, what type of berry jam do you think I designed for my first official batch of less sugar jam this summer? You all know me so well. (I made a batch of Strawberry-Raspberry Lemonade Less Sugar Jam.)

I used a box of the Sure Jell Premium Fruit Pectin - the one that has "for less or no sugar needed recipes" in the middle of the box. I pretty much followed their directions for "cooked jams" but I used 1 1/2 cups of crushed raspberries (2 little baskets), at least 6 cups sliced strawberries (3 baskets), the juice from 3 lemons and the lemon zest (peel), finely chopped from 2 of the lemons. I used 3 1/2 cups of sugar altogether too. I know this amount of sugar still sounds rather shocking but it's actually a lot less than regular jam and less than their less sugar instructions even call for.

My goodness it was lipsmacking good. I didn't even bother with the whole "canning" process. I figured I would give a few jars away and the rest of the jars would be enjoyed in a month's time so keeping them in the refrigerator would work well!

Here are my 5 favorite ways to enjoy homemade less sugar jam:

* straight from the jar with a spoon!

* warmed up slightly and used as topping over light vanilla ice cream

* Spooned over whole wheat toast.

* Spread over pancakes or waffles.

* Swirled into hot oatmeal.

If anyone else likes to invent jam, let me know what awesome combinations you've come up with!


--Elaine Magee (Jam Inventor)

Related Topics: Fresh-Fruit Pizza With Lemon Curd,

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Taste Test: Breyer's Light Creamy Fudge Bars

I'm always on the lookout for cold, light desserts with around 100 calories, just to have around to enjoy in the afternoon or late at night. Even better, if it has something to do with chocolate!

So, I had to try what I think is a new light fudge bar by Breyer's. I was impressed by the 90 calories on the label but the look on my daughter's face when she opened the first fudge bar bag to reveal a sadly smaller bar, was priceless. I think the portion patrol has gone a little too far when it comes to this particular fudge bar.

But, if you get beyond the smaller than expected size, your reward is the smooth and chocolately taste that is Breyer's Light Creamy Fudge Bars.

The first five ingredients are:
nonfat milk,
sugar,
butterfat,
corn syrup,
cocoa

And the nutritional analysis per bar is:
90 calories
2.5 g fat (25% calories from fat)
1.5 g saturated fat
10 mg cholesterol
1 g fiber

Any other frozen bars or desserts that are worth trying this summer?

~~Elaine

Related Topics: 30 Diet Friendly Desserts, The Truth About Chocolate

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Strawberry Lemonade

I Had No Idea Strawberry Lemonade Could Taste So Good!

Granted I live in a big strawberry-growing state, but I would list strawberries in my top 10 "favorite things about summer"...And I have to admit, I have never made strawberry lemonade.

Today I decided to concoct a light strawberry lemonade recipe for an article I'm writing on Farmer's Markets for WebMD. I pureed some sliced strawberries then stirred in some Splenda and some sugar then some freshly squeezed lemon juice. I poured in a healthy dose of seltzer water and some ice and voila! Strawberry lemonade!

I then sat down to taste this vibrantly colored drink and I couldn't believe my taste buds! It was soooooo delicious. I had no idea. Truly. That strawberry lemonade could taste this good. Maybe it was the great-tasting strawberries? I don't know and frankly I don't care. All I know is I made a glass for my daughter after school today and I tried real hard not to talk it up or anything and she had the same reaction I did. I can't wait to make another glass tomorrow.

If you aren't into Splenda, you could use another alternative sweetener or use all sugar. Whatever works! The cool thing is, because we are using non-filtered strawberry puree, each glass contributes 1.5 grams of fiber.

Here's my recipe:

Strawberry Light Lemonade
You can adjust the Splenda and sugar (add more or less) depending on your
taste preference.

Ingredients:
2 cups sliced or halved strawberries
5 tablespoons superfine sugar (regular sugar will work too though)
8 tablespoons Splenda
12 tablespoons freshly squeezed lemon juice
ice cubes as desired
about 2/3 cup club soda, mineral water or seltzer water per glass

Preparation:
1. Puree strawberries and 1 tablespoon sugar in blender or small food
processor.
2. Spoon 3 tablespoons of strawberry puree into each glass then add in 2
tablespoons of Splenda and 1 tablespoon of sugar into each glass.
3. Add 3 tablespoons of lemon juice in each glass then stir to blend well.
Stir in about 2/3 cup of club soda (or similar) into each glass, add some
ice and serve!

Yield: 4 glasses

Per serving: 97 calories, 1 g protein, 25 g carbohydrate, .3 g fat, 0 g
saturated fat, 0 mg cholesterol, 1.5 g fiber, 1 mg sodium. Calories from
fat: 3 percent.

Related Topics: Berry-licious Tips and Recipes, Strawberry Crips Recipe

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