Rise and shine this fine Tuesday morning! While the coffee is brewing and you’re kicking off your day, I have some wellness gems that are just waiting to get skimmed off the top of your inbox.

We’re talking…

• Doctor approved desserts

• The wine-lovers dilemma

• Making your next date count (Free recipe)

This is the ONE Dessert Doctors WANT You to Eat

Did you know that dark chocolate might just be the dessert of choice for your heart and brain? Yes, the sinful, delectable, sometimes-bitter treat, according to a study in The British Medical Journal, could be just what the doctor ordered.

Its secret?

Flavonoids found in cocoa — a key ingredient in dark chocolate — which are linked to a decreased risk of heart disease and improved brain function. The key, however, is moderation and quality. The darker, the better — aim for at least 70% cocoa and about 1 ounce a day.

That's right, an ounce of indulgence a day may actually keep the doctor away.

Personally, I love to make my own super dark, dairy free truffles. I’m a bit of a self-confessed sugar fiend so I like to have a few of these babies in the fridge at all times.

However, it goes without saying – while dark chocolate is a scrumptious way to supplement your heart-healthy diet, it doesn't replace exercise, balanced meals, or regular checkups.

There is no cheat code to health, but keep it in balance and your heart (and brain) will thank you.

Keep your heart sweet and your spirits high, friend!

Heart-friendly or Heart-fooling? The Great Red Wine Debate

Let's get real. I'm sure some of us have reached for that bottle of red, comforted by the claim that it's good for our hearts. Well, hold that bottle for a moment because the relationship between red wine and your heart might not be as smooth as the velvety Merlot you're about to pour…

It's true that some studies suggest a connection between moderate consumption of red wine and improved heart health. But don't get too carried away. The cause-and-effect link isn't clear enough for doctors to be prescribing daily glasses of Cabernet Sauvignon.

Cardiologist Dennis Bruemmer, MD, provides some insight. He says the heart-healthy claims are centered on resveratrol, a polyphenol found in grape skins, used in the fermentation process of red wine, offering 10 times the polyphenols than its white counterpart. Resveratrol is believed to activate an enzyme called telomerase, thus, protecting genome integrity, preventing cardiovascular disease, and potentially extending longevity.

But there's a twist. Most of this evidence is from laboratory or non-human testing. And, even if proven in humans, the amount of resveratrol required to achieve these benefits is beyond what can be realistically consumed through red wine.

But still, you might have heard of 'The French Paradox.'

Despite the French indulging in wine, smoking, and high-cholesterol foods, they experience lower rates of heart disease than expected. But Dr. Bruemmer suggests that this could be more to do with healthier lifestyle choices like regular exercise, adherence to the Mediterranean diet, and less fast food, rather than red wine consumption.

So, is red wine good for your heart? Unclear. But if you do enjoy a glass now and then, do it in moderation.

Keep your heart full and your wine glass half-full!

“5 Reasons I Went Dairy Free”

Have you always wondered whether there was a healthier, more vibrant version of yourself waiting to be discovered?

Well, Julia, a personal chef and self-proclaimed foodie found just that when she said "see ya" to the Camembert and embraced a dairy-free lifestyle.

Why, you ask? Here are her top 5 reasons:

1. Acne: Dairy can cause inflammation, which can lead to acne. Since ditching dairy, her skin has never been clearer.

2. Digestion: No more bloating or cranky gut issues. Even if you’re not Lactose intolerant, huge dairy consumption will be curdling the wrong way with your digestion.

3. Weight loss: Whilst dairy products in small amounts do no harm, cutting out the daily cheese slices help with Julia’s weight loss.

4. Thyroid: Dairy can increase inflammation in vital parts of the body like the thyroid gland. Since going dairy-free, she's noticed improvements in her metabolism and energy levels.

5. Candida: Dairy can cause inflammation that may promote the growth of unhealthy gut bacteria linked to conditions like leaky gut, and fungal infections.

If you want more science, there's this super interesting study I came across to back some of these claims, "Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review." It talks about the Mediterranean Diet, which is low in dairy and high in fruits, veggies, whole grains, legumes, nuts, fish, and olive oil. This diet is considered one of the healthiest worldwide, with potential benefits on general health and even mental health outcomes like major depression and anxiety.

With a few simple swaps: almond milk for cow's milk, almond milk ice cream for regular ice cream, and raw cashew cheese for regular cheese…you can easily start to cut down on dairy, and perhaps even eliminate it forever!

[Continue reading here for more dairy-free recipes to inspire]

It’s a Heavenly Chocolate Brownie Experience, Like You’ve Never Tasted Before!

With A Luscious, Velvety Center
That Will Melt Your Heart…

It’s 100% Plant-Based, With Only Natural Ingredients, Low in Sugar, and Gluten-Free - It’s Simply A Delicious Treat That Loves You Back!
Crafted With Just 4 Simple Ingredients and Ready in Under 10 Minutes

...Learn How to Create This Sumptuous Plant-Based
Delight (And 60 More Equally Tempting Recipes) Today!

Upgrade Your Plate…

It’s a Date! A Sweet Swap for Processed Sugar

Known as the 'king of dates,' Medjool dates are naturally sweet delicacy offers a rich, caramel-like flavor that's hard to resist. But there's more to Medjool dates than their indulgent taste; they're also a powerhouse of nutrition and a fantastic substitute for processed sugar.

Yes, you read that right. This natural sweetener can replace the white crystals we've grown so accustomed to, without the health-damaging effects of processed sugar.

Packed with vitamins, minerals, and fiber, Medjool dates are a natural source of energy, supporting your body’s metabolic processes. Rich in potassium, they can help maintain a healthy nervous system and balance body fluids. Their high fiber content aids digestion and can help maintain a feeling of fullness.

But how do you use Medjool dates instead of sugar?

Well, one way is by making date paste, which can be used in a 1:1 ratio in place of sugar in your favorite recipes. To make it, all you need to do is pit and soak the dates in hot water until they soften, then blend them into a smooth paste. It's that easy!

Another way is to make…

The ​Cooking Corner

A Bunch of Banana Bliss Balls

There's nothing quite like finding a delicious, healthy snack that's also easy to make. Today, I’m going to walk you through a simple, yet scrumptious recipe that combines wholesome ingredients with a delightful tropical flair.

This recipe makes 16 servings, making it an ideal choice for those mid-afternoon cravings, a sweet bite after dinner, or even as a healthy treat for kids.

Ingredients:

• 1 tsp. vanilla extract

• 1 small over-ripe banana

• 30g dried banana chips - finely chopped

• ½ tsp. ground cinnamon

• 4 tbsp. maple syrup

• 100g dark chocolate chips

• 260g oats

• 6 Medjool dates - pitted

• pinch of sea salt

Instructions:

1. Place all the Ingredients: except the chocolate chips together in a food processor or blender. Blend until the ingredients are combined and a loose mixture comes together, this will take a few minutes of blending.

2. Stir the chocolate chips through and roll the mixture into small balls.

3. Store in an airtight container or in the fridge for up to 7 days, you can also freeze in a container for longer and eat from frozen, or allow it to defrost.

Never leave yourself hanging when the craving for that sweet sugar hits. Make it a ‘date’ with these banana bliss balls.

[Find even more recipes here]

Food for Thought…

The World’s Most Expensive Ice-Cream Costs $6,600 per serving…

Wow, and I thought the $10 Magnum I had in London a few years ago was pushing it.

What’s the most you’ve ever paid for a meal…and was it really worth it?

Don’t forget we have our lovely Facebook group where you can post, share and get inspired!

Enjoy the rest of your week

Nicole x

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