And here we are, Cup Match eve! I’ve always loved, loved, loved this long weekend. The whole island hops with good vibes and happy summertime activity — not to mention the fact that it celebrates the Slavery Abolition Act (August 1, 1834). After the Black Lives Matter march, it seems more important than ever to remember that. Over 4,000 people were freed that day and given equal legal status to white people.And yet, Bermuda still struggles with equality in many ways.Let’s all acknowledge what this holiday really stands for and keep working on the issues that ripple down through generations.Let’s also work on our health ... because when it comes to quality of life, that’s vital, too!Given that it’s the day before Cup Match, I’m not going to be a party pooper, I promise!I very much have a “crowd it out” philosophy when it comes to healthy food (drinks too) which means that you’ll spend so much time eating the (delicious) good stuff, that you won’t have so much room for junk. I always have lots of healthy food on hand at home, on the beach, on a boat.I really find that we slip into junk when we haven’t planned or if everyone is starving (It’s always hard to make a healthy choice when you are starving)!At work, I’ve been helping PW Marine do a “Wellness on the Water” campaign.Being out on boats or at the beach are great ways to socially distance whilst soaking up some immune-boosting vitamin D (though supplements are still important for most people), but beach and boat snacks often revolve around bags of chips, processed BBQ meats and sugary drinks.To skip all that nonsense, here’s a list of healthy options instead (food this week, drinks next week). If you make this your mainframe, the junk will hang out on the periphery, which is exactly where it belongs. Have a great weekend, one and all!Healthy boat and beach snacks:1, Better chips There’s nothing like popping open a bag of chips when the crunch craving kicks in. However, instead of regular chips try the following: Hippeas chick pea puffs, Lundberg brown rice chips and Saffron Road lentil chips. All are higher in protein and most have more fibre. That means a more steady energy release, yea!2, All the dips!Ok, no not all the dips. Not that plastic cheese dip that comes in a jar that you could probably use to fuel your car. The big winners are hummus (Miles own and Bermyfresh are the winners in my eyes!), guacamole and salsa. Have them with fresh veggies instead of chips and you’re another step ahead. 3, Cookie swaps This is tricky, as if you’re having a cookie, why not have a “real” cookie? Just remember it’s hard to stop at one if you haven’t eaten properly, so make sure you take plenty of healthy options too!But also, do try and steer clear of hydrogenated fats and artificial colours. This is where homemade or bought organic options usually do far better.The British brands of cookies will all be free from artificial colours. Artificial colours are linked to hyperactivity and hyperactivity on boats is always asking for trouble ...Just remember that “organic” may be better for you, but it doesn’t always mean “healthy”.Sugar is still sugar. Try my Holy Crap cookie recipe for something that’s low GI, all-natural and packed full of protein.4, Fresh fruit and nutsFruit is always a good option but by adding nuts you have a good dose of protein and good fats too. Try and steer clear of commercially roasted blends.The Wonderful pistachio packs are good (and handy as they’re often at gas stations) or any of the plain unroasted almonds.Walnuts are especially rich in omega 3 (good for your brain) and Brazils are rich in selenium (good for your fertility and your thyroid)!If nuts are a no-go due to allergies, pumpkin seeds and sunflower seeds are fantastic options too.On the beach I find that apples, watermelon wedges and orange wedges are just about the easiest ever.5, Nothing like a sandwich Break out the sandwiches before chips and cookies so that people’s appetite for the less healthy options are limited.If you are gluten-free, your best bet for a sandwich is the Genius brand (which is actually fine when it’s not toasted … a bit of a miracle)! Otherwise go wholewheat of course.Most people use deli meats — and if you do — use the Applegate or Niman Ranch options to avoid chemical nitrites. Other great choices would be almond butter and jam, hummus and cucumber, organic cheese and tomato. 6, Nutrifit To GoIf you have great ambitions of making healthy salads for snacks, but rarely get round to it, then let me help! We have great Nutrifit-To-Go products in the fridge and at the deli at Miles.Some of the most popular are the Moroccan Salad, Hong Kong confetti salad and the Kickin’ Kale salad.You’ll find the recipes online if you have the time — I’ll post the links to social media today.• Catherine Burns is a qualified nutritional therapist. For more details: www.natural.bm, 505-4725, Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram