Fight cancer by stuffing your piehole with deliciousness

We're already supporting breast cancer research and also squeezing 30 minutes of daily fitness into our uber-hectic lives, but this month's issue of Self packs a bunch of super simple little changes in your cooking and eating habits can reduce your risk of contracting various forms of cancer. For instance, heterocyclic amines (HCAs) have been linked to cancer, but by preventing food from charring and marinating your chicken breasts and tuna steaks before grilling, you can prevent HCAs from forming on your dinner. And we all know that dark chocolate is good for you, but a piece a day can chemically fight the aggressive forms of cancer, like colorectal. So take a walk to your favorite chocolate shop this afternoon, doctor's orders! And by using spices like ginger, cumin and tumeric, you can amp up your defenses naturally while enjoying oh-so-delicious cuisine. Here are some more of Self's foodie tips that are primed to keep you healthy:

• Keep the grill temp below 325 degrees, the point at which HCAs begin to form.

• Grill meat or fish in punctured aluminum foil to protect against flare-ups. When fat drips on the hot coals, it forms HCAs, plus other carcinogens called polycyclic aromatic hydrocarbons that rise with the smoke.

• Microwave beef burgers for one to three minutes before browning; doing so reduces HCA production by 95 percent, according to a study in Food and Chemical Toxicology. Prior to grilling, discard the juices, which contain the building blocks of HCAs.

• Flip burgers often--about once a minute. This action keeps meat juices from getting too hot and activating HCA formation.

MORE FROM ELASTIC WAIST AND SELF:

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• Healthy Harvest
• Seven slimming dishes fresh from the farmers' market
• Exercise: Wake-up call or night cap?
• Subscribe to SELF for Just a $1.00 an issue and get a free pink striped tote!