grilling

“Let food be thy medicine, and let medicine be thy food.” - Hippocrates.

Food is fuel. Food can help balance your body and promote health or cause inflammation and disease. You’ve got the power! The choice is up to you. If you make kind choices today and treat food as medicine, then you may need less medications in the future.

Grilling

Don’t Let Grilling AGE you . . .

It’s grillin’ time! Spring has sprung and summer is peeking around the corner. Grilled fish, zucchini, bell peppers, corn and pineapple are great choices. Food programs us for health if we pick the best foods and prepare them the best way, Dry heat like grilling contributes to higher levels of advanced glycation end products (AGE). High levels of AGE increase oxidative stress and inflammation in your body. Meats already have higher levels of AGE that age your body. But you can enjoy some high quality, lean meats if properly made. To keep inflammation and oxidative stress in your body low, consider the following ways to grill meat:

• Buy fresh, lean and high quality meats

• Limit (better to avoid) processed meats like hot dogs

• Use an acidic marinade - lemon juice, lime juice, vinegar

• Add spices and veggies that help with inflammation like onions, garlic, ginger, chili peppers, turmeric, cumin, rosemary, thyme, and mint

• Avoid blackening or charring meat - try small pieces (like kebabs) & rotate frequently

• Add veggies and fruits

  • high AGE food
    • fatty meat (especially red meat)
    • fat (butter, oil) high-fat (especially red) meats
    • processed Foods (hot dogs, packaged meats, cheese)

  • low AGE food
    • quality seafood
    • vegetables & fruits
    • whole grains
    • veggie burgers

pineapple on the grill

• large resealable plastic freezer bag or resuable bag

• 1 pineapple

• 1/2 teaspoon honey

• 3 tablespoons butter (melted)

• optional salt & pepper

1) Core, peel and cut pineapple into 1 inch rings.

2) Put rings in large resealable bag. Add honey and butter. Close bag and shake to coat rings. Let it marinate for at least 30 minutes.

4) Place on preheated grill. Use a grill pan or place directly onto grill.

5) Grill each side for 2-3 minutes

6) Sprinkle with salt or pepper to taste. Consider serving warm pineapple rings with vanilla ice cream.

Reference: Uribarri J, Woodruff S, Goodman S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010;110(6):911‐16.e12. doi:10.1016/j.jada.2010.03.018