What a relief ... it?s Friday!

So do you have plans for tonight? Are you going out to dinner? To happy hour at the Princess? Or are you collapsing in a heap in front of the TV? If you?ve had a crazy week at work or at home, no doubt you?ll be ready for some fun and relaxation. And you really do deserve it ? Bermuda is full of people working hard ? often juggling several jobs and several children! However, the problem is that so much of our fun time revolves around unhealthy choices. We have dessert when we go out for dinner, have one too many drinks at happy hour and fill ourselves with soda, chips and candy when we veg out in front of the TV.

Now, obviously, this is fine as a treat, but when we do all of these things, all of the time, we can start to have health problems.

The caloric difference between being a healthy weight, and being overweight is smaller than you may think. The good news is that you can in fact reduce your weight, just by making a few small but significant adjustments to your diet and lifestyle.

If you are not overweight, that?s great but it doesn?t mean you should stop reading now! You can also dramatically improve your wider health and well-being (e.g. energy levels, hormone balance, skin health) simply by cleaning up your diet.

So, when looking forward to fun plans on a Friday night, we need to put in place some damage limitation measures!

When eating out, choose red meat, dessert OR wine, but don?t have them all together. At happy hour, drink lots of water too. You?ll prevent a blinding hangover and perhaps you?ll even meet the love of your life on the way to the loo ? you never know!

Finally, and here?s where the recipe comes in ? if you?re planning treats and a movie at home, simply replace your fat-laden, salty chips with the healthy chips and dips below:Creamy Guacamole with Peppers, Carrot & Zucchini

? 2 large ripe avocados (should be tender when pressed gently)

? 2 limes

? 2 tablespoons extra virgin olive oil

? ? small onion, finely chopped

? 1 medium sized tomato

? 1 clove garlic, minced or finely chopped

? ? tsp ground cayenne pepper

? low sodium salt - 1 pinch

? black pepper

1. Chop the tomato into tiny chunks and set to one side

2. Put the olive oil in a mixing bowl and add the minced or finely chopped clove of garlic

3. Add ? of the chopped onion

4. Cut the avocados in half, remove the stone, scoop out the insides with a spoon (removing any bruised bits) and add to the mixture

5. Squeeze the limes and add ? of the juice

6. Add the low sodium salt, black pepper and cayenne pepper

7. Blend with a hand-held blender, or process, until the mixture is smooth

8. Stir in the chopped tomato and remaining onion

9. Test! Add more lime/pepper to taste.

Serve with sticks of ? for crisp and healthy alternatives to chips. Delicious & Nutritious!

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