Naughty Nana has landed back in Bermuda and the girls couldn’t be more delighted. She does have a day job (where she is not naughty at all, I should add) but the after-work antics have already begun.

So far we are knee-deep in metallic tattoos and eyeliner, so who knows what the rest of the summer will bring. We have lined up a lot of swimming lessons for Belle though, who has outwitted all her instructors so far. I think Naughty Nana might just be the one to get her going — especially as I have resorted to bribery. I have promised them pedicures at Ani’s once Belle is buoyant. Nothing like a Nana-Belle spa trip for motivation.

I thought a little pampering might also help to compensate for yesterday’s after-school pick up. I sent Nana up to the National Sports Centre to collect Chloe from swimming, where she had a half-hour wait in the baking sun. There was one parasol providing about as much shade as a cocktail umbrella. That was one hot Nana who arrived home later on. I am surprised she didn’t strip off and lie star-shaped on the tile floor (which is what the kids do).

So summer is officially here, and with it comes all the social drinking and barbecues that can unravel our good intentions so quickly.

Grilling can be such a healthy way to cook but we are very good at loading up on all the unhealthy sides and sweet drinks. If you want to get through the summer months feeling your best, make sure salad and water are staples on your table. In addition — and on a serious note — exactly how you prepare and cook your barbecue mains makes an awful lot of difference when it comes to cancer prevention.

As tasty as it may be, there is no escaping the fact that charred food is linked to the formation of carcinogens. In all seriousness, two compounds, Heterocyclic amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PAHs) arise when meat is cooked at a very high temperature or comes into contact with flames. The Environmental Protection Agency in the US has found sufficient data linking these compounds to tumours, birth defects and damage to the immune system.

This doesn’t mean you can never chargrill again, but it’s a really important factor to consider if many of your meals are cooked on the BBQ. Fortunately there’s a silver lining here too — marinating meat is a really effective way of mitigating HCA and PAH formation. Here’s the information with a few other tips as well. If you bear these in mind, you can make sure your BBQ season is a healthy one.

Healthy tips for the grill-master

1. Cook over a lower heat for longer. Obviously it’s important to make sure that poultry and meat are cooked to the proper internal temperature, but there is no harm in taking a little more time if you can spare it.

2. Given that flames flare up when fat drips down on to the coals, try to choose leaner cuts of meat, trim visible excess or cook marbled cuts of meat on a shelf away from direct heat.

3. The American Institute for Cancer Research recommends marinating meat for at least 30 minutes — the impact of which is impressive. In a recent study, the American Chemical Society noted that marinating meats in beer slowed down carcinogen formation by up to 53 per cent (the darker the ale, the better). However, one study showed that a combination of olive oil and lemon juice was most effective, reducing cancer-causing compounds by 99 per cent. I’ll post an example of a great olive oil and lemon juice marinade on the Facebook page at the weekend. Whichever route you choose though, you’ll get amazing moisture and flavour with a marinade.

4. Add herbs to your marinade (fresh or dried) as these may reduce carcinogen formation, too, according to Food Safety Consortium scientists at Kansas State University. Tear the herbs to allow their oils to infuse the marinade and consider adding extra fresh herbs to an accompanying salad too.

5. Make half your plate vegetables. I know it sounds like a lot, but the “five-a-day” recommendation is quite frankly a starting point. Vegetables are full of the phytonutrients and fibre that help to reduce cancer risk. It’s also about what those vegetables replace, too. If by eating more veg you eat less carbs, you’re on to a winner. I am very pro carbs, but they should only form about one quarter of your plate — especially in the evening.

6. Choose cruciferous vegetables, such as broccoli, cauliflower, cabbage and Brussels. A study from the Asian Pacific Journal of Cancer Prevention illustrated that the glucosinolates found so prolifically in cruciferous veg are protective against both HCAs and PAHs. Try a broccoli slaw or the Hong Kong confetti salad (made with red cabbage) on my Facebook page.

7. And finally, clean that grill! A mega pain I know, especially if you only get around to it the morning after. However, cleaning the grill reduces the amount of burned char you eat. Char intake is linked to premature ageing as well as carcinogen formation, so it’s a double whammy.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda