I hear you loud and clear! Your feedback has been invaluable so keep it coming. If you’re wondering how to find the free recipe I tuck in here each week, scroll waaaay down. I promise it’s there, and this week is an indulgent sweet treat for those night time nibbles 😉 So today we’re talking…

• Midnight snacks aren’t bad after all, Doctor says.

• Is your fav yogurt and diet drink causing cancer?

• What is inflamm-aging?

• Free recipe!

Midnight Snacks Aren’t the Enemy. Here’s How to do it Right!

"No snacking before bed." they always told you…

But guess what? That late-night nibble doesn't have to be your sleep's enemy. Registered dietician, Tony Castillo, even says it can help those active bodies repair and recover while snoozing.

But before you head to binge on Ben & Jerry’s don't just reach for any old snack, let's do this right!

Remember, while you're thinking of hitting the fridge, skip those sugar-laden, processed carbs and even spicy foods. They might just disrupt your sweet dreams with a jolt of energy or an unpleasant acid reflux episode!

Instead, focus on slow-digesting proteins and high-fiber carbs. These foods, like whole grains, fruits, and veggies, won't cause any blood sugar spikes that could keep you tossing and turning. Plus, protein-packed bites, such as Greek yogurt or peanut butter, work to keep the muscle-building switch on while you sleep.

There are also foods that actively promote better sleep. Almonds and milk, packed with melatonin and magnesium, and tart cherry juice, known for fighting inflammation, can give you that warm and fuzzy sleep-ready feeling.

Just remember to time it right. Depending on your body, you might need to stop munching a couple of hours before you hit the sack to avoid any late-night acid reflux.

You can learn exactly how to make your own cheesy (yet healthier) midnight snacks Here!

Is Your Diet Coke and Favorite Low-Fat Yogurt Causing Cancer?

I've got some potentially 'bittersweet' news for you…

Aspartame, the artificial sweetener that powers your Diet Coke, and some of your favorite low-fat yogurts from Dannon Activia and Mullerlight, is on the verge of being declared a possible carcinogen by the WHO's cancer research arm, the IARC.

This potential new label has whipped up a frothy mix of concern and defense in the food and beverage industry…

On the brighter side, "possible carcinogen" is the lowest of the WHO's three cancer risk categories, but it's enough to leave a sour taste for companies like PepsiCo and Mars Wrigley…and perhaps yourself?

These companies are among the members of the International Sweeteners Association, which insists that aspartame is one of the safest ingredients around.

I believe in everything in moderation, and sometimes it genuinely is hard to avoid these things. But, I think it’s clear, long term nothing in your Diet Coke is healthy or good for you! – to say it’s ‘safe’ is quite a loose term. What do you think?

We're all eagerly waiting for the sugar dust to settle on July 14, when the final evaluations will be released. The news also follows WHO's recent advice against using non-sugar sweeteners for weight control, claiming they don't aid weight loss.

What is “Inflamm-aging” and How to Avoid it?

We all know that aging is a natural part of life. But have you heard about "inflamm-aging"?

It's the type of inflammation that happens as you get older. Some experts even believe this could be why we're more likely to develop health conditions as we age. But don't worry, this article brings you a guide on how to age gracefully by managing this inflammation…

🥦 First, let's talk food – Packing your plate with antioxidant-rich and polyphenol-packed foods can help manage inflamm-aging.

Swap the baddies like; refined carbs, high-fat dairy, fried foods, and red or processed meats…

For the the goodies like; fruits, leafy greens, whole grains, and fatty fish.

Think Mediterranean!

💪 Next up, exercise – Regular physical activity isn't just good for your waistline, it's also a natural anti-inflammatory agent!

The CDC recommends older adults aim for 2.5 hours of moderate-intensity exercise per week. But hey, remember, any exercise is better than none. The important thing is to get moving!

😌 Let's breathe in, breathe out, and reduce stress – Chronic stress can boost inflammation in the body. Consider trying mindfulness meditation, spending time with loved ones, picking up a new hobby, or trying the 4-7-8 deep breathing technique.

🦴 Finally, joint health – Chronic inflammation can lead to arthritis and other degenerative joint diseases. The good news? The same things that tame inflamm-aging also benefit your joints!

The takeaway here is that you can make changes today to prevent several age-related diseases.

Start small, like committing to a morning walk or a 5-minute meditation practice. If you're concerned about how inflamm-aging is affecting you, I always advise you to reach out to a healthcare professional.

Age is just a number, but with these tips, we hope you can make that number feel a little bit lighter! 😉

“It Tastes Too Good to be Gluten-Free !!!”

Breaking News for Gluten-Free Foodies:

Master chefs and food scientists have “re-invented'' your favourite recipes…

Imagine this…

Delicious ooey-gooey chocolate cookies… Baking in your home oven… And the excitement in your kitchen, just before you pop-open the oven door…

And the best part is they’re 100% Gluten-free!

Now you can eat your way to better health - And it’s delicious!!! Try for yourself here.

Upgrade Your Plate…

Swap the Bag of Candies for a Plate of Peanut Butter Packed Snacks…

Why?

Ever found yourself reaching for a candy bar when that mid-afternoon craving hits? We've all been there.

But today, I’m sharing a game-changer – peanut butter!

Here's why peanut butter-based snacks are a healthier alternative to your favorite bags of candy…

Unlike candies that are often packed with refined sugars and artificial ingredients, peanut butter is a natural source of beneficial nutrients. It's rich in healthy fats, protein, fiber, and a variety of vitamins and minerals.

Craving something sweet?

Instead of a candy bar, try spreading some peanut butter on a piece of whole grain bread or an apple. You'll get the same sweetness with less sugar and more protein, keeping you satiated and preventing blood sugar spikes.

How about those bags of gummy candies? Trade them for celery sticks with peanut butter. You'll get a satisfying crunch, but with the added benefits of fiber and nutrients, not to mention fewer calories.

Just remember, while peanut butter is nutritious, it's also high in calories, so moderation is key. Aim for the natural, unsweetened versions to avoid unnecessary sugars!

So, are you ready to give these tasty swaps a try?

Try more recipes here.

The ​Cooking Corner

Kick Those Sugar Cravings With Keto Peanut Butter Bites

These bite-sized treats are packed with the creaminess of peanut butter and the goodness of protein, sans the added sugars. Easy to whip up and even easier to enjoy, these keto-friendly delights are perfect for those on a low-carb diet or anyone looking to curb their sugar cravings without sacrificing flavor.

Ready to get started? Find the recipe below…

Ingredients:

• 1⁄4 cup natural peanut butter

• 2 tbsp. fine almond flour

• 3 tbsp. monk fruit sweetener

• 1⁄2 tsp. pure vanilla extract

Instructions:

1. Line a small baking sheet or large plate with a piece of parchment paper or Silpat baking mat.

2. In a small bowl, combine peanut butter, almond flour, monk fruit sweetener, and vanilla. Mix until completely smooth and creamy.

3. Form into 8 medium-sized balls, rolling in the palm of your hand, and arrange on a parchment-lined baking sheet. Place peanut butter balls in the freezer for at least 30 minutes before serving.

4. The recipe can be doubled or tripled, and leftover peanut butter balls can be stored in the freezer.

   Enjoy!

[Find even more sweet recipes here]

Food for Thought…

Can a Pancake be a Taco?

Personally I love mixing up savory and sweet, how about you?

Our foodie community in our lovely Facebook group are craving for 2nds and 3rds of your delicious dishes. So, go ahead and post a pic for everyone to see!

Until next week,

Nicole x

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