Transport

Our cookies are made for people on the go. This is because we know how important it is to get your daily protein intake, and understand how difficult it can be to do this when you’re busy. For many people a significant portion of their day is spent travelling. This means either driving their own car to work or taking the bus.

Climate science has shown that pollutants such as carbon dioxide emissions from cars and other combustion engines contribute a significant deal to the increasing temperatures in our ecosystem, so it’s important to take precautions to minimize your carbon footprint.

One way to do this is to bike to work, or if you live close enough to walk. This is not only good for your body and the environment, but can decrease your stress levels, increase your energy levels and focus making you much more productive. Combine this with a high protein snack like Justine’s Cookies and you’re guaranteed to have a great day.

Save Water

Sometimes we can forget how much water we are using because many westernised civilisations have instant access to clean drinkable water right from the tap. But for many of us this has become a luxury we simply can’t afford to over indulge in.

There are lots of ways to decrease your water use, while still getting the same benefits you would have had before. There are countless faucet attachments and shower heads on the market that can help to decrease the amount of water you use.

Veggie Garden

Not every meal should be replaced with a protein cookie. Infact, having a varied but healthy diet contributes to overall well-being. More and more people are becoming consciously aware of the food they put into their bodies. And Vegan and Vegetarian diets have increased in popularity over the years.

But one important point many people miss when exploring these dietary lifestyles is the effects it will have on the environment. Transporting and stocking all those vegetables in your local supermarket takes a significant amount of energy, and while we don’t feel that you should eliminate this convenience from your life entirely, it may be a good idea to start your own veggie garden to supplement some of your weekly meals with fresh, homegrown nutrient dense foods that are guaranteed to be good for the environment. And don’t forget to compost those veggie scraps!

Eliminate Nasty Chemicals

As science has progressed our supermarkets have filled up with incredible products that help to keep you clean, and smelling or looking great. But many of these products have nasty chemicals in them that either get absorbed by your body, or sent down the drain and absorbed by the environment. It’s important to understand what’s in these products so that you can make an informed decision about which ones to use.

For example, Baking Soda is a great alternative to toothpaste and can actually be better in promoting healthy gums and fresh breath. Coconut oil is great to use as a conditioner in your hair, and can often leave your hair feeling refreshingly silky, unlike many of those chemical filled shampoo and conditioner products, that may leave our hair feeling coarse and dry.

For great skin, it may be wise to eliminate as many skincare products as possible. Substituting them for a cold shower in the morning. While this may seem unenjoyable, it actually seals up our pores so that grime and oil can’t get in. And it promotes healthy blood flow which is always a good thing.

Recycle

Being conscious of where our waste goes is an important factor in creating less of it. It may be a good idea to take an hour or so to go through your pantry and discover which products have recyclable cardboard or plastic. Nobody wants to contribute to pollution, and everybody can agree that landfills are gross. But recycling can be so difficult sometimes that the task in itself is a deterrent. Don’t let this stop you however, because recycling is easier now than ever as many countries and cities are dedicated to making the recycling process easier for you.

You have control over reducing your risk of cancer, take control now…

You have full control over certain habits and lifestyle choices that can reduce your risk of cancer.  You can reduce the intake of foods that increase the risk of cancer and make healthy food choices to support your immune system and to ensure your body is strong and fit.

How important is a healthy diet?

There are some factors you can control when it comes to your health and your diet is one of these factors, choosing a healthy lifestyle and healthy food goes a long way. By avoiding certain foods and replacing these foods with healthier options you can reduce your risk of diseases and increase your immune system and overall health.

Add lots of fiber in your diet!

There are many benefits of high fiber diets, including reducing your risk of cancer by helping keep cancer-promoting compounds moving through your digestive system faster, before they can get up to any mischief. By making sure you have a high fiber intake could help prevent colorectal cancer and other digestive system cancers.

Justine’s Protein cookies have 3.7g-7.9g fiber per cookie this is 26% of your daily intake, it has the bonus of being a delicious sweet treat as well.

Eat healthy fats:

The keto or high-fat diet is very popular these days, making it very important to ensure you include all the healthier fats in your diet. Eating a high-fat diet can increase your risk of various types of cancer and on the other side if you take in the healthier fats this may decrease your risk of cancer.

To reduce your risk of cancer you can reduce saturated fats in your daily diet and increase unsaturated fats.

Justine’s Protein Cookies are a little on the higher side of fats but these are majorly the good types of fat.

Reduce your sugar intake:

We all know by now that sugar is not good for us it can rot your teeth or even expand your waistline but reducing the risk of cancer is another great benefit when we consider a healthier lifestyle.

A high intake of refined carbs can also increase your blood sugar rapidly. This has been linked to an 88% greater risk of prostate cancer and it also affects your health seriously.

Justine’s Protein cookies have less than 3g of net carbs her 64g cookie and no added sugar, making them perfect for a healthier alternative to all the cookie monsters out there.

What else can you do to reduce your risk of cancer?

Other than eating healthier and reducing foods that are bad for you and increase your risk of cancer you can also do the following…

-Make sure you are at a healthy weight, not under or overweight. Overweight and obesity can increase your risk of various cancers including bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, oesophageal, and ovarian cancers.

-Make clear 30min from your schedule every day for some physical activity. This active time decreases the risk of colon, endometrial, and postmenopausal breast cancer.

-Reduce our alcohol intake. The healthier intake is two units of alcohol per day for males and one unit of alcohol per day for females.

-This is such an important point that we are mentioning it again. Eat a balanced and nutritious diet then there is no need to take supplements to reduce your risk of cancer.

Most of us know someone with cancer or we know someone that knows someone with cancer. Cancer is not that far from us! Now we know that we have a certain extent of control over certain aspects and habits that can reduce our risk of cancer, let’s quit the bad ones and add the better ones. You have control over this!

Justine’s Cookies have launched a limited edition flavor for the month of October 2018 to do our part in Breast Cancer Awareness Month. And what better flavor than Strawberry White Choc? You need to try it out…

Breakfast is the most important meal of the day and it can be a very important decision to make, however, we do not always have the time to give this meal so much attention. This is usually the meal that is rushed and forgotten. It is too easy to stop at the closest convenience store and grab a muffin or something we can eat on-the-go. Well, we have looked after breakfast for you, it is easy, fast, delicious, on-the-go, and a budget breakfast that will look after your health and give you more time to spend time with your kids or just to get to work more relaxed!

Justine’s Cookies vs Convenience Muffin:

Justine’s Cookies vs Convenience Muffin: Protein

Justine's cookies have 18.8g of protein per serving of a 64g cookie and the convenience muffin has 6.1g per 150g serving. Justine’s Protein cookie will sustain you for longer keeping you satisfied for longer.

Justine’s Cookies vs Convenience Muffin: Carbohydrates

Carbs have a negative effect on your blood sugar, high carb products can spike your blood sugar which in return will make you feel tired or it can even give you a headache. It also has bad long-term her health effects like diabetes. Justine’s Protein cookies have ultra-low (1.9g) Carbohydrates per serving and a convenience muffin has 54.9g of carbs per serving. This is a no-brainer.

Justine’s Cookies vs Convenience Muffin: Sugars

Most of us by now know that too much sugar is a bad thing. Too much sugar can make you feel tired, increase your risk to heart disease, give you a bad skin and you can gain weight. Justine’s Protein Cookies has less than 1g of sugar per cookie where the convenience muffin has 30.7g of sugar per serving. This is also an obvious healthier breakfast choice.

Justine’s Cookies vs Convenience Muffin: Sodium

According to the American heart foundation, a healthy limit per day on sodium is 1500mg. If you choose to eat the convenience muffin you have already taken 1/3 of your daily limit. Too much sodium can cause heart disease.

Justine’s Cookies vs Convenience Muffin: Cost

Justine’s Protein Cookies are sold at most convenience stores for $3.99 per cookie where a convenience muffin sells for $5.50-$7.00 per muffin. You can save $549.64 - $600.00 per year if you choose the healthier Justine’s Protein Cookie muffin.

Justine’s cookies is a great on-the-go snack, your body and your taste buds will love you, your budget will adore you and your family will have more time with you! Breakfast is now the easiest meal of your day and you will be doing it the healthy way! Grab a few boxes of Justine’s Cookies for your car and office and you never have to think about breakfast again.

Here is how to stay active indoors and the secret to exercise in winter:

Staying fit in the month of July in New Zealand and most of the Southern hemisphere is not the easiest task at hand, due to the fact that it is extremely cold (and wet in New Zealand).

So what are you going to do to get some exercise, especially when you do not want to leave the warmth and comfort of your own home?

Here are some ideas for ways you can exercise indoors at home (BONUS: for free):

Burn those extra calories with some cardio indoor:

• Jump Rope - About a minute into jumping rope, you will feel the burn. If you want a good cardio workout in a matter of minutes, try a jump rope.
• Dancing - This one is so much fun! Get a beat on your phone/or stereo and dance like no one is watching. Get the whole family active on a cold evening.
• High Knees- if you are a runner and your stuck inside due to the bad weather, running on the spot can be frustrating and boring! Instead of running in place, you will find that high knees can really get your heart pumping, especially if you go double time. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.
• Jumping Jacks - This is another elementary school throwback, but it offers a great cardio workout. If you are watching a TV show, get up during the commercials and do a round of jumping jacks.
• Squad-jumps and burpees will definitely also give you the cardio you are after…

Working on your strength in the comfort of your humble abode:

• The Plank - If you don’t have a lot of time, but you want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, and add an additional 10 seconds every day. See how long you can go for – it’s definitely not easy! This is one of the most challenging exercises, but it’s also one of the of the best for your core.
• Lunges - You do not need a lot of space, do lunges around the dining room table or up and down your hallway - try to go as low as you can. If that gets too easy for you, hold weights in your hands to make the lunges more challenging. You will feel it in your legs the next day, you can take my word for that!
• Water Bottle Weights - If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout.
• Squats, pile squats, calf raises, dips, push-ups, leg raises, hip bridge are just a few of the other strength exercises you can do indoors!

Stretching exercises are great for those rest days. Flexibility improves all aspects of your health, don't underestimate how important it is!

Working out at home takes very little preparation and zero driving, which takes out most of the excuses you can think of.

If you don’t want to workout at home, but the weather is not nice, head to your local mall and do some power walking, most ladies will agree that this is entertaining and does not even feel like exercising.

Do you have any exercises that you do at home to avoid the cold or bad weather?

Many large studies have shown that engaging in regular physical activity can reduce your risk of developing breast cancer.It also decreases the risk of recurrence in those who have already been treated for breast cancer. Compared to women who are inactive, those who exercise for 3-4 hours a week can reduce their risk by 20-30%.

Exercise can range from moderately intense activities such as brisk walking to vigorous activity such as jogging, tennis, gym workouts and other aerobic exercise.

• The World Health Organisation recommends that adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.

Regular exercise also improves emotional well-being.It can reduce stress levels, help you sleep and enhance your quality of life. If you find it difficult to fit an exercise routine into your schedule or you lack motivation, it may help to join a class or persuade a friend to exercise with you. You can also try to incorporate extra activities into your daily life:

Choose to walk or bike instead of driving

Take the stairs instead of the lift

Park further away from your destination and walk

Go for a brisk walk or swim during your lunch break

Using a pedometer may help you monitor your activity levels and help you to set targets.

Regular exercise helps you to maintain a healthy weight and can reduce the levels of estrogen, insulin and insulin-like growth factors in your body. These substances all contribute to the growth of breast cancer cells.

Published by Breast Cancer Foundation NZ see their website for more information- http://www.breastcancerfoundation.org.nz