Views from the Shore
By Brian Cahill
Cahill, you know who you are? You’re the person who knows the person,Those words were said to me by Joe Mitchell, my friend from Townsquare Media. It took me a second, but I realized that his comment basically summed up my 25+ years in marketing. I’ve been fortunate to connect with so many smart and talented people along the way. Thanks to Cindy, I can share their words and ideas with you in this column.
I’ll interview health experts from Shore who will share their views on topics particularly relevant to locals. I’ll connect you with local retailers and restaurants who are finding new and creative ways to cut through the clutter. And I’ll spotlight the people who are doing the things that make our area special.
I appreciate you reading the column. I hope you learn from it as much I do from putting it together!
This week I spent time with Saba Zahid, a registered dietitian from Unidine Corporation, who is the patient experience manager for Shore Medical Center’s food and nutrition services. She oversees Shore Medical Center’s patient food service program, clinical nutrition programs, and community nutrition initiatives. I always ask her for nutrition advice, and our latest conversation was about the healthiness of grilling. Here’s what she had to say:
Nothing says summer quite like a barbeque. But this all-American ritual is raising some health concerns, particularly if the grill is loaded up with meat.
According to growing evidence, certain chemicals are formed when muscle meat, including beef and pork, are cooked at high temperatures certain compounds undergo biochemical reactions resulting in carcinogenic compounds. These carcinogenic compounds, known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), are capable of altering DNA. While most of the research has been conducted in labs, accumulating evidence is indicating there may also be human risks of cancer.
HCAs are formed when amino acids, sugars, and creatinine (a substance found in muscle) react at high temperatures. Most HCAs are found in meat that has been fried or grilled at temperatures around 300 degrees Fahrenheit or higher. PAHs are formed when fat and juices drip from meat creating smoke. The PAHs transfer to the meat when the smoke surrounds the meat during the cooking process.
Before you throw out the grill, you can still enjoy a classic summer cook-out if you keep a few things in mind:
- Your body has a process for eliminating toxins and other things your body doesn’t need. Your liver naturally detoxifies your body and can eliminate these compounds.
- Moderation is key. Continued, repeated, and overwhelming exposure to compounds increases the risk that a pesky toxin won’t get 100% eliminated from your body, so keep the golden in rule in mind: MODERATION.
- Grill it, don’t burn it: HCAs are found in burned or charred parts of meat so avoid blackening your meat. Remove any charred portions of meat before eating your grilled proteins.
- Choose lean: Fat drippings are necessary for PAH development, so less fat means less PAH development. Additionally, avoid using the fat drippings to make gravy.
- Flip it, flip it good: Continuously turning over meat when you are cooking over a high heat source can substantially reduce HCA formation.
- Don’t grill your meat naked: Marinating meat before cooking helps lessen HCA formation by keeping the surface of the meat from getting so hot. Additionally, you can add variety and flavor with different kinds of marinade.
- Think outside the box: You can use your grill for more than just meat! Season or marinate vegetables like asparagus, parsnips, onions, and squash and throw them on the grill. Vegetables do not contain the proteins that create carcinogens when grilling meat. So load up on the veggies! Fruit can also be grilled; try grilling peaches for a yummy cook-out dessert.
If you need help developing a healthier way of eating, why not try working with one of Shore Medical Center’s Outpatient Nutrition Counseling dietitians? They can help you improve your health through diet. To schedule an appointment, call 609-653-4600, option 5.
Brian Cahill is the Director, Marketing & Public Relations for Shore Medical Center in Somers Point. He is also a Board Member for the Somers Point Business Association, an Adjunct Professor in the School of Business at Stockton University, and is founding member of Somers Point-Community First, a local volunteer organization.
