Sugar, we know it’s not good for us, but there’s no hiding it’s universal guilty pleasure status. With spikes in blood sugar, inflammation, breakouts, and excess fat those few decadent moments of bliss can quickly turn into a lifetime of complications. And… let’s not mention those fearful visits to the dentist. We know the thought of eliminating sugar entirely from your diet is not far from a terrible nightmare. But stay with us. You may actually benefit from a sugar detox, and the best part…. you don’t have to cut sugar completely out.

The vicious cycle
Just like cocaine and nicotine, sugar is highly addictive. Sugar has a powerful impact on the reward system in the brain. As soon as you take a bite of that rich chocolate cake, your tongue sends a message to your brain about what you’re indulging in. Working in tandem, your brain and gut will release dopamine into your blood. Dopamine is the feel-good hormone which leaves us on a high and reinforces that what we just did was good. When it comes to sugar, our brain has a very strong dopamine response which is why you keep craving more and more sugar. This causes the vicious cycle of sugar consumption leaving you feeling on top of the world. But what goes up must also come back down.

Sugar high: What goes up must also come down
Ever heard of a sugar hangover? It’s much like a night out on the town. It’s great while it lasts but the aftermath is far from the feeling of euphoria. Unlike alcohol however, sugar is a silent offender. Although you may have enjoyed your favourite cheesecake two nights in a row without any repercussions, you’ll most likely feel a ‘sugar hangover’ during the week that follows. I’m sure most of us have felt that lousy extremely low after a sugary treat. This is the body’s system directly indicating that you are experiencing a sugar high. Your body will be going through drastic sugar spikes, mood swings/headaches, fatigue, and dehydration. Frequent spikes in the blood sugar levels for long periods of time can cause serious health complications such as hyperglycemia causing heart disease and stroke. As Cassie Bjork a registered dietician says, “on the outside, sugar seems pretty harmless, but on the inside, it’s killing us.” So, how can one avoid these extreme sugar hangovers and start cutting back?

Sugar detox
Here’s the good news. A detox isn’t forever. Usually detox’s are required for three, five or seven days. We know cutting all sugar can be scary but think of this detox as a mean to balance yourself. Here are a few ideas for your sugar detox meal plan:

• Fiber: Turn to fibrous foods such as leafy greens, broccoli, sweet potatoes, and carrots. Fiber is great for re-building gut bacteria which may have been affected during your sugar binge. The more vegetables the better.
• Antioxidants: We all know that antioxidants help your body deal with inflammation and internal repair. Eat fresh fruits like blackberries and raspberries while sipping on a green tea. It could make for the perfect afternoon tea.
• Curb the cravings: The hardest part of your sugar detox will be curbing your sugar cravings. Sugar cravings come out of nowhere and they will require your attention. Whatever you do, do not cave. The best thing to do is to keep quick snack options. A Justine’s Keto-friendly cookie can do just the trick. And…. you won’t experience a spike in your blood sugar levels. In fact, you’ll most likely benefit from the low carb and high protein contents.

A sugar binge can happen to the best of us, and it doesn’t help that feel we feel great after a sugary treat. So, the next time you’ve had a sugar high, follow up with a sugar detox. If anything, your body will thank you for the additional fruits and vegetables. Oh, and don’t forget to exercise. Exercise can do wonders to the stabilisation of your blood sugar levels.

Getting in shape is HARD.

When you get to that stage where you know you have to try and reduce your fat content, build a little muscle or even just feel healthier, something needs to change. Invariably, the overwhelming factor in the getting in shape equation comes down to what we fuel our bodies with; our nutrition.

Weighing 119 kilograms at 188 centimetres tall (6’2ish in the old language) I was squarely sitting in the ‘obese’ category and in need of change. I knew this; my family knew this and my reflection reminded me the baggy clothes weren’t hiding anything.

My initial stage of weight loss was from counting calories – just eating better through a food diary. Before long I knew I had to find something that suited my lifestyle and foods I liked - a mind-shift that involved telling myself I’m fasting certain foods and consuming others.

Enter Justine and her fantastic cookies..!

Most of my diet is natural foods, low-carb, high fats, relaxing into this after initially being on a very strict keto regime. Foods that come in a packet generally don’t fit the bill, however taking the opportunity to have a Justine’s cookie with a coffee in the afternoon or following a workout does. And they’re such a great treat!

Experts often say we need cheat meals or treats and Justine’s cookies are the best of both worlds, in that they are a treat and yet fit within my food choices. They certainly help for a nice protein boost without the massive sugar load or high carbohydrate content.

I’m a massive fan and it’s fair to say my local supermarket knows this! I’m now buying them on-line so I can get them delivered. At home I now have my own designated ‘Dad Tupperware’ container to prove it too!

If you’re looking at making a change, implementing a new eating plan, or just want something nice to eat, I definitely recommend them. The bulk of diets or your own individual lifestyle change can and should include Justine’s cookies.

Take it from me – I’m now 77 kilograms, with a total loss of 42 kilograms.

And I eat Justine’s cookies!

Getting enough sleep is one of the most important things you can do for your body and overall health. But did you know that roughly 62% of adults worldwide feel that they don’t sleep well when they go to bed? Sleep is an essential function that allows the body to repair, re-energize, and regulate, leaving you refreshed and alert for the next day ahead. So, how can you catch more of those ZZZ’s? In this blog post, we’re sharing four simple diet tips to eat your way to a better night’s rest. 

Fibre up

Studies have found that eating less fibre, more saturated fat, and more sugar is associated with lighter, less restorative, and more disrupted sleep. Although it is still unknown how fibre influences sleep, scientists believe it could come down to how your body digests different types of carbs. Fibre-rich carbs such as whole grains, fruits, and vegetables are broken down slowly and don’t cause huge spikes in your blood sugar levels. The Heart Foundation recommends that adults should aim to consume approximately 25–30 grams of fibre daily.

How can you incorporate more fibrous foods into your daily diet?

• Snack throughout the day on dried fruits, nuts, or wholemeal snacks
• Swap white rice for brown
• Substitute multi-grain bread to wholemeal
• Enjoy foods that are delicious but are still good for you. Our Toffee crunch cookie has 14.5 grams of fibre and it's delicious. Who said fibrous foods have to be boring! 

Boosting your B vitamin intake

Did you know B vitamins improve your body’s ability to regulate its use of sleep-inducing tryptophan and produce more system-calming serotonin? If your diet lacks B vitamins you may be seeing a direct influence on the quality of your sleep. B vitamins and magnesium play an important role in the synthesis of melatonin – the hormone responsible for inducing restful sleep.

B vitamins can be found naturally through:

• Dark leafy green vegetables
• Dairy and eggs
• Chicken breast
• Banana’s and potatoes

 In terms of magnesium, dieticians say consuming a quarter cup of pumpkin seeds provides about one hundred percent of your daily needs. The best thing about pumpkin seeds is that they are so versatile you can practically toss them into any dish or snack on them whole throughout the day.

Cut the coffee and alcohol

Although a glass of wine (or three…) may help you fall asleep quickly, the quality of your sleep will be felt the next day. Alcohol consumption tends to leave you feeling lethargic and fatigue. Not only that, but you’ll wake up feeling extremely dehydrated. Ditch the alcohol and turn to herbal beverages. Warm milky drinks or herbal teas are the best beverage option before bed. Chamomile, valerian root, or lavender teas are perfect relaxants that can help to calm you and get you ready for a goodnight’s sleep. Remember to avoid any caffeinated drinks before bed as they will interfere with the process of falling asleep.

Time to unwind

When you’re trying to unwind and retire for the evening, you’ll want to ensure you feel as light as a feather. Where possible, always try to eat at least two hours before heading to bed. Our bodies fall asleep at a specific temperature, but digestion raises our body temperature and disrupts the sleep cycle. Ensure your food has enough time to digest before you go to bed. 

As well as the timing of your evening meal, try keeping your dinner lighter than your daytime meals. Meals that consist of vegetables and steamed fish are easy to digest making it easier for you to unwind. A good rule of thumb to follow is….

“Breakfast like a king; lunch like a prince; dinner like a pauper.” 

We often don’t make the connection between what we eat and how we sleep. But the correlation between dietary intake and quality of sleep is quite evident. Sleep is vital for overall good health and well-being so any simple diet tips that can help assist in a better night’s sleep is always a good idea. Try these four tips out and let us know you sleep.

Happy sleeping!

The winter months call for soups, casseroles, and bakes - comfort food for the soul. These meals are the winter warmers that will see you through the chilly season. Luckily there’s no shortage of scrumptious keto winter recipes! Today we’re sharing what’s on our plates this winter, starting with the most important meal of the day... breakfast.

 Breakfast

When the weather’s cold you won’t be craving a green powerhouse smoothie. So why not opt for a warm breakfast casserole? It’s a delicious way to start your day and it’s super easy too. Filled with eggs, cheese, spinach, bacon, and mushrooms you’ll be satisfied and powered for a busy day ahead. The star of this dish is the eggs. Eggs have an enormous amount of essential nutrients, protein, healthy fats, vitamins, and minerals, making them the best foundation for this dish. The Zinc found in eggs is known to fight winter illnesses such as the common cold and flu. Not only that, but eggs are also high in vitamin D, a vitamin that a lot of people are deficient in here in New Zealand. If you’re not a big fan of spinach and mushrooms don’t fret. The secret to any good casserole comes down to the five buildings blocks of eggs, dairy, meat, veggies, and cheese, so you can adapt the casserole according to your taste preferences. A breakfast casserole is a perfect breakfast meal especially because it can be enjoyed fresh and all week long – giving you a little more sleep-in time in the morning.    

 Lunch

If you’re like us, a big bowl of salad is usually the ideal meal for lunch. So why not whip up a salad to go – it’s the perfect option for those who are not at home for lunch. Our most-loved winter salad is the perfect combination of salty, sweet, crunchy, and creaminess. Mix red onions, raw pecans, and blue cheese, over a bed of mixed green and dress with your favourite salad dressing. To pair with the sharp flavours, we typically enjoy the sweet-tangy flavours of a cranberry sauce. If sweet isn’t your thing, you can easily substitute the cranberry sauce with a dressing of your choice. We recommend balsamic vinegar or olive oil to keep this salad low carb.

Dinner

Nothing says winter warmer better than a hot bowl of chicken soup! Chicken soup is a great hearty meal that will leave your belly feeling nice and warm. Our favourite way of enjoying this delicious winter warmer is with leafy greens. Leafy greens such as kale or spinach are great sources of vitamin C, vitamin A, and antioxidants- perfect for building immunity and keeping those winter sniffles at bay. Simply add a shredded chicken breast to a fragrant chicken broth and toss in veggies of your choice. We recommend celery, onions, and cauliflower florets. Not only will this bowl of soup sing to your soul but you'll be eating four out of the five recommended servings of vegetables. A chicken soup is a versatile recipe that can easily be adapted to what’s available in your pantry and to your specific dietary preferences. 

Dessert

We certainly didn’t forget about dessert!

Did you know our cravings for sugar rocket as temperatures drop!? It’s no wonder why you crave a sweet delight after an evening meal. At the end of the day when you’ve been in the kitchen whipping up delicious hearty meals the last thing you want to do is to stand up again and prepare dessert. Curl up by the fire with a blanket and enjoy a delicious keto cookie on us. Choose from the wide selection of cookie flavours or enjoy our keto brownies. Simply warm up any of our products in the microwave for a few seconds and you’ll have an instant indulgent dessert that you don’t have to feel guilty about.

Check out our full keto range of cookies here!

We're thrilled to introduce you to some of the exciting changes we've been working on. As of 1 July 2021 we've rolled out our new packaging, some amazing new flavours and standardised sizes across our range of delicious protein-packed cookies.

Listening to our customers
As a customer-centric company, we've been deep diving, talking, and listening to what our customers want. For months, the Justine's Cookies team has been hard at work discovering new opportunities to improve their keto-licious guilt-free cookies.

The new range of flavours
We've re-designed our packaging to make sure that all of our key call-out information is now located on the right-hand side, making it easier to locate nutrition information quickly. Our customers can choose from our fan favourite originals or our great new flavours which include a refreshing Mint Choc Chip, zesty Orange Choc Chip, and an indulgent Caramel Choc Chip!

Standardised sizing for a smart snacking solution
One of the key things we noticed in our research was that our customers were looking for protein cookies that kept them feeling fuller for longer. Our new range addresses this pain point with protein levels of 15 to 17 grams per serve, perfect for keeping you fuller on those demanding on-the-go days.

Our new range also provides standardised servings across our wide range of cookies and flavours, making it easier for our customers to monitor and track portion sizes and calorie control!

Packaging
We've also heard that sometimes it can be hard to get our cookie wrappers open, and there's nothing more frustrating when you're hungry as not being able to open a wrapper! So we've listened and made some key changes to the way the cookies are packaged, making them easier to open and allowing you to rip into that cookie ASAP!

And finally... thank you!
The whole team at Justine's Cookies would like to thank each and every one of our loyal customers for their insights and continued support. We love our customers dearly and your feedback is vital in our continuous journey of improvement. We hope you enjoy our new range and packaging as much as we do.