Jake is Chillin’ and Grillin’ Out

By Rosemary Riley, PhD, LD

Jake Celebrates the 4th — and Being in Control

You met Jake in June, and now we're touching base with him after a busy July. He celebrated the 4th with a pool party and a cookout, and he's also been enjoying outdoor activities. All the while, he's keeping his eye on the prize: better control of his diabetes. We gave him tips on grilling foods safely, exercising in hot weather, and caring for his diabetes medications. These ideas can help you, too!

Smart Tips for Safe Grilling

With summer in full swing, Jake can usually be found grilling because it's quick and easy, and adds great flavor to lean meats, poultry, and fish. Better yet, it's a low-fat cooking method that's in line with his meal plan to help control his diabetes.

However, his wife, Elaine, is concerned about the unhealthy effects of grilling. When high grilling heat interacts with the protein in "muscle meats" such as beef, pork, poultry, and fish, it can produce cancer-causing compounds referred to as HCAs (heterocyclic amines). High heat also contributes to the production of PAHs (polycyclic aromatic hydrocarbons), which are compounds that occur when meat fat drips on hot coals. The resulting flare-ups and smoke deposit these compounds back on the meat.

But Jake doesn't have to give up the grill — and neither do you! Just try these simple changes to lower risks:

1. Marinate meats before grilling. This reduces the production of HCAs. Use low-fat salad dressing, olive oil, herbs, and fruit juices. Remember: Use fresh marinade for basting.
2. Trim the fat before cooking. Remove poultry skin and avoid high-fat meats such as sausage.
3. Shorten cooking time on the grill. Precook meats, fish, and poultry. Keep portions small to shorten time on the grill.
4. Frequently turn foods with tongs or spatulas. Avoid using a fork to keep from piercing meat and causing juices to fall into the fire.
5. Keep a spray bottle of water nearby. This controls flames and helps prevent charring and flare-ups. Cut charred portions off food before eating.
6. Grill veggies and fruits. Grill these delicious, nutritious, low-fat alternatives to meats and you'll avoid producing cancer-causing compounds.

Smart Tips for Hot-Weather Activities

Jake tries to stay active in the summer as part of his goal to control diabetes. He follows these safety precautions for physical activities during warmer months.

1. Wear lighter-weight fabrics. Cotton shorts, T-shirts, and tank tops are light and breathable, and let perspiration escape.
2. Stay hydrated. Drink plenty of water beforehand and take your water bottle with you. Drink during your activity, and don't wait until you're thirsty.
3. Monitor your blood sugar before and after physical activity.
4. Choose cooler times of day. Plan your activities before 10 a.m. or after 4 p.m.
5. Find alternative activities. When it's too hot outside, try mall walking or exercise at home.

Smart Tips About Diabetes Medications

If, like Jake, you take prescribed diabetes medications, remember to take them at the same time every day, whether you're at home or away on vacation.

1. Keep enough medication on hand. Sometimes afternoon parties turn into late evenings.
2. Keep medications away from moisture. Stash them safely in waterproof bags during pool parties or on water outings.
3. Keep insulin in a cool place. Do not store insulin vials by a window or inside your car.

Important Notice:Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

DOC08851-Rev-A 12/06