Most people have a special cake or dessert that they enjoy and love making. Right? The "Mississipi mud pie" is mine. A wonderfully rich pie that's always guaranteed to satisfy my sweet tooth. The key ingredient in the mud pie is 'dark chocolate.' According to two studiesearlier this year dark chocolate can improve stress, mood, memory and immunity.

Dark chocolate has high concentrations ofcacao which can have a positive effect on stress levels, inflammation, mood, memory and immunity. The studies claim that a minimum of 70% cacao can support cognitive, endocrine and cardiovascular health. If you're a chocoholic like me, then this is good news. Researchers claim you can indulge in up to two squares of dark chocolate daily. Just avoid eating the whole bar to keep calories in check. Choose chocolate that's at least 70 percent cacao to enjoy the full benefits.

This also raises the question: should I buy organic dark chocolate? Truly healthy dark chocolate will contain only a handful of ingredients. It won't contain fructose, corn syrup, chemical additives, artificial colour or flavourings, or any other artificial ingredients. Some reputable organic brands include: Green & Black's, Lindt, Trader Joe's Fair Trade Organic and Vosges. Fair trade certification on any products ensures that farmers receive a fair price and that no slave or child labour was used.

So, if you're looking for a mid-winter chocolate treat try making your favourite. I know mud pie is one chocolate treat that's going to lift my mood and get me out of the doldrums this winter.

"Life is uncertain. Eat dessert first." Ernestine Ulmer

If you're anything like me, sometimes I just jump straight into writing without any planning. I find it takes me much longer to write a story.

Here are some useful tips to make writing a story more effective.

1. Tell a story that's memorable

2. Easily shared

3, Inspires action

4. Use metaphors (they help us learn, discover, and shape our views of the world)

5. Have a thesaurus handy and be ready to swap words that don't pack any punch

6. Make sure you have all the information you need to support the story

7. Have some 'key words' that you can use throughout your writing i.e. discover, journey, weave, excited, victory, wonderful and so on.

8. Then write, edit, write, edit some more and more until you get a finished product that meets the Plain English criteria.: Does your story have good structure, language, grammar and make sure you have proof-read, used good layout and overall presentation it all counts.

First Chapter is a Heritage Research Writing and Communications business. Tim Livingston (Kolour Creative) designed a logo and brand that is fresh, invigorating and connects with business, community groups, government departments and iwi.

The logo is in a weave pattern like a page curl in a story book. The typography has a cultural feel to appeal to the heritage of this country. The bilingual name for First Chapter is 'Te Matatipu' which means first shoot (to begin to sprout) just like a new beginning on your journey to tell a unique story. Brand is far more than a logo and colour scheme, it is the entire package and is mostly about what a business is trying to achieve.

My aim is to work with clients to bring their stories to life, so the next generation benefit from knowing their history.

Nga mihi, Sandra