Healthier Summer Grilling: Reduce Inflammation & Support Your Child’s Mental Health
If you're looking for a few simple ways to make summer grilling healthier (yes, this really can impact anxiety and behavior), keep reading.
Grilling on the BBQ is a quick and easy go-to summer solution that keeps the heat out of your kitchen. But it comes with some important health concerns, especially when you're trying to improve your family's physical health and support mental wellness.
The Problem with Traditional Grilling
When meat is cooked over high heat or open flames, harmful compounds are produced, like HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons). These are carcinogenic and contribute to inflammation in the body. Add in damaged fats from high-heat cooking, and you've got a recipe that’s not ideal, especially for kids dealing with:
- Anxiety
- Hyperactivity
- Sleep problems
Reducing exposure to inflammation triggers is the crucial ingredient we focus on when we use a Functional Nutrition approach to mental clarity, mood regulation, and resilience.
The Simple Solution: Marinade
One of the easiest ways to make grilling healthier (reduce the inflammation it can cause) is to marinate your food before cooking using lemon juice and antioxidant-rich herbs.
Antioxidants in lemon juice and herbs help neutralize free radicals, reduce HCA and PAH formation, and tenderize meat which shortens cooking time.
All of this translates into less inflammation. And less inflammation = better behavior, sleep, and mood.
Proven Herbs That Reduce Harmful Compounds
Studies have shown that the following herbs can significantly reduce the formation of toxins during grilling:
- Rosemary (star player)
- Thyme
- Oregano
- Sage
- Basil (especially Holy Basil/Tulsi)
- Garlic
These herbs aren’t just flavorful, they’re functional medicine on your plate and allies in your parenting journey!
Easy Summer Marinade Recipe
Use this on chicken, steak, or veggies before you grill:
Ingredients:
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon each: dried rosemary, thyme, and oregano
- ½ teaspoon each: sea salt and black pepper
Instructions:
- Mix all ingredients in a bowl.
- Pour over your food and marinate in the fridge for at least 30 minutes (or up to 24 hours).
- Grill as usual—but try to avoid charring!
Why This Matters
Keeping inflammation down is not only the key to longevity, it is also the key to short-term calm and clarity. When we reduce inflammation in our kids’ bodies, we give them a better chance to:
- Sleep better
- Focus more
- Feel less anxious
- Build true resilience
Food can support health, and food can interfere with health. It's a tool every parent needs to lerarn how to use if they want healthy, resilient kids. If you stick around, your kitchen will become part of your parenting toolkit.
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Selected Sources:
Fact Sheet: Chemicals in Meat Cooked at High Temperatures and Cancer Risk
Effects of marinating on heterocyclic amine carcinogen formation in grilled chicken
Effect of marination in lemon juice on beef tenderization and in vitro gastric digestibility
