A Healthy 4th of July

In preparation for Independence Day many people will be celebrating by grilling, drinking, and watching fireworks. And, of course I’ll be right with you – manning the grill! As I start my shopping, I wondered what healthy additions could complement those burgers, wings, and ribs. As I thumbed through nutrition articles, books, and other blogs I found some good tips and some that seemed outright unhealthy! That is when I decided to compile my own list of tips and foods for everyone to try this weekend!

Make it spicy
-When seasoning foods, research has found that spicy marinades can decrease heterocyclic amines (HCAs - which have been labeled as carcinogenic) in the meats.
oSpices with higher antioxidants cut back on formation of HCAs
Can’t stand the heat
-Seems like a no brainer – if you decrease the heat on the grill you will decrease the chances of burning meat.
-Cooking below 325° decreases formation of HCAs, which generate above this temperature.
oBesides, more time outside = more Vitamin D for the skin!
Add more fruit and veggies
-Grilled Romaine - Romaine is great for making a Caesar salad and with the grill already fired up, grilled romaine is a great twist on a classic salad  
o1 romaine heart cut in half long ways will stay intact on the grill
oLightly brush with olive oil
oPlace cut side down for 2-3 minutes and flip for 1-2 minutes.
Romaine is a great source for vitamin A, folate, and beta carotene.
Rule of thumb – the darker the leaves, the more nutrient dense
-Grilled Pineapple - Pineapple is a great sweet treat on its own, but add some heat and honey for a refreshing palate cleanser
oPineapple wheels cut ½ inch thick
oLightly brush with olive oil
Pineapple contains bromelain, which is a crude extract that has high anti-inflammatory properties.
A review of bromelain shows that eating pineapple promotes significant reduction in pain and inflammation in patients with osteoarthritis (the most common form of arthritis in the U.S.)  
Quench your thirst with fresh squeezed juices
-Freshly squeezed citrus is a great way to beat the heat… and for those planning to imbibe this weekend.
-If making punches, sangria, or sticking to non-alcoholic beverages, have fun adding different flavors to your choice of drink and reap the vitamins and health benefits. Below is a great refreshing mocktail for the whole family.
oShake’s Bush Basil Booster
10 oz water
1 oz lime juice
6 basil leaves
6 slices of fresh cucumber
2 slices of lime
Muddle basil cucumber and lime into a shaker. Add water, lime juice, and ice. Shake, strain into glass over ice, and garnish with a cucumber and lime wedge.
-Remember to always drink responsibly!

I hope these tips and recipes make their way to your grill this weekend and Happy Fourth of July from Stumpff Chiropractic!

www.stumpffchiro.com

http://www.fruitsandveggiesmorematters.org/romaine-lettuce
http://www.sdstate.edu/sdces/fcs/upload/Lettuce-Card.pdf
http://www.aicr.org/assets/docs/pdf/research/rescon2013/cross-processing-preparation-of-meat.pdf

Properties and Therapeutic Application of Bromelain: A Review. Pavan, R. Biotechnology Research International Volume 2012. September 2012.

Bush Basil Booster recipe courtesy of @masonshaker