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  1. 10 Facts About Visceral Fat, the Invisible Killer

    The word "fat" has many meanings in today's world. If we're talking about our wallet, fat is a good thing. However, in our bodies, too much of the wrong kind of fat can shorten our lifespan. We usually only concern ourselves about fat in regard to our appearance, but what lies unseen beneath the surface could be slowly killing us. High levels of visceral fat, sometimes referred to as "belly fat" or "active fat" is a major cause of a wide range of severe, even life-threatening, health conditions. In the paragraphs below, we will discuss what visceral fat is, how a high level of visceral fat can adversely affect your health, how to identify the symptoms of high visceral fat, and what you can do to get rid of it.   What Is Visceral Fat? The human body stores fat in different places. Visceral fat is body fat that is stored in the abdominal cavity, as opposed to subcutaneous fat, which is stored just below the skin. In most cases, subcutaneous fat makes up about 90% of a person's total body fat, with the remaining 10% made up of visceral fat. Visceral fat is also known as active fat, due to the way it can actively raise the risk of a variety of severe health problems. Among its many adverse effects is potentially dangerous damage to normal hormone function. A body that stores higher amounts of visceral fat runs a higher risk of health problems like Type 2 diabetes, for example. Just because a person has belly fat does not mean it is necessarily visceral fat. If the belly area feels soft when it is poked, that is subcutaneous fat. The visceral fat lies beneath the firm abdominal wall, out of reach, surrounding important internal organs, including the liver, pancreas, and intestines. Visceral fat is also stored in the omentum. The omentum is an apron-like flap of tissue located beneath the abdominal muscles and covering the intestines. As the omentum fills with fat, it gets harder and thicker, causing the belly to grow larger.   Visceral Fat Health Risks While everyone has a certain amount of visceral fat, avoiding larger quantities is a crucial step in avoiding increased risks of the following health conditions: Type 2 diabetes: Having a high amount of visceral fat has a direct effect on insulin resistance, which can lead to glucose intolerance and Type 2 diabetes. Research has shown that this may be caused by a retinol-binding protein, which causes the increase in insulin resistance. Heart disease: Higher volumes of visceral fat more than doubles a woman's risk of developing heart disease. Even when the women in the study made changes, such as not smoking, the levels remained nearly the same. Asthma: In another study involving women, those with a waist circumference of more than 35 inches were more than a third more likely to develop asthma, even if their weight was normal. Breast cancer: Studies have shown that premenopausal women who have abdominal obesity are at a greater risk for breast cancer than those with little visceral fat in the stomach cavity. Larger belly sizes have also been linked to a higher breast cancer risk among postmenopausal women. Colorectal cancer: People who have the most visceral fat are at three times the risk for developing precancerous polyps than those with the lowest level of visceral fat. Studies have also shown that adenomatous colon polyps are associated with insulin resistance, which may prove to be a major factor in raising a person's risk of cancer. Alzheimer's disease: Researchers have found that people in their early 40s that have very high abdominal fat levels were almost three times more likely to develop dementia, including Alzheimer's disease by their 70s and 80s. This study tested waist size and thigh circumference and the size of the thighs were not related to dementia in any way. What Causes Visceral Fat? One of the biggest contributing factors to the amount of visceral fat in the body is lifestyle. It has been proven that a diet, high in lean protein and healthy fruits, vegetables, and whole grains can keep the amount of visceral fat at a good level. However, a diet high in carbohydrates, such as sugar and white breads, and fats, including deep-fried foods and butter, can cause the body to store damaging amounts of visceral fat. A sedentary lifestyle is also a major contributor to the increase in visceral fat. Unfortunately, there's more to the story than making good choices. As we age, out bodies change and often get bigger. Women in midlife can see an expected increase in their body fat proportions, more so than men. Fat begins to favor storage in the upper body instead of the hips and thighs. Even when there is no actual weight gain, your waist can grow by inches. This is due to the visceral fat pushing out against the abdominal wall. The visceral fat begins to fill the spaces around the abdominal organs and in the omentum. While subcutaneous fat produces a high proportion of helpful molecules, visceral fat produces a high proportion of potentially dangerous health effects. Visceral fat produces more cytokines, which are proteins that can cause low-level inflammation. This is a huge risk factor for heart disease and also creates a precursor to angiotensin, which causes blood vessels to constrict, making your blood pressure rise.   How Visceral Fat Develops One of the most dangerous things about visceral fat is that we can't see it. It hides within the stomach cavity and covers our internal organs, causing unseen damage. As the amount of visceral fat increases, it pushes against the firm abdominal wall, causing the waistline to expand. It is often able to grow to dangerous levels in the body simply because it is invisible to our eyes. Many times, in today's world, getting heavier is accepted as part of getting older. While it is true that the human body, especially a woman's, does store more fat as the body ages. With a worldwide focus on avoiding "body-shaming", people are being told to accept a person's weight, no matter what it is. While it is important to feel good about the body you live in, it is also important to take the best care of it that you can.   Visceral Fat Measurement The only definitive way to diagnose visceral fat is by CT or MRI scan. These are very expensive and time consuming, however. Medical professionals have developed some general guidelines as a way of evaluating your approximate visceral fat content and at what risks your body is to serious health risks. Harvard Health has stated that around 10 percent of all body fat is visceral fat. By taking your total body fat measurement and dividing by ten you can estimate what your visceral fat amount is. One of the easiest ways to check to see if you are at risk is to take your waist measurement. For example, a woman whose waist measures 35 or more inches is carrying a higher amount of visceral fat and is, therefore, at a higher risk for health problems from it. For men, a 40-inch waist measurement or more puts them at higher risk.   Visceral Fat Rating and Healthy Range If an MRI or body fat analyzer is used to measure the visceral fat present, the result will be within a scale of 1 to 59. The higher the visceral fat rating is, the higher the amount of visceral fat in the body. A good visceral fat rating is under 13. If a person scores higher than a 13, it indicates that he or she will have to start making changes to their diet and lifestyle immediately.   Visceral Fat Symptoms The problem with visceral fat is that is hides behind the abdominal wall. We can't always see signs that our bodies are being damaged by visceral fat until severe health problems have already begun. Things like the raising of your blood pressure and blood glucose levels can creep up so slowly that your body becomes acclimated to these increased levels. The more time that passes, the more damage is being done. One of the most noticeable ways to spot visceral fat is the size of your waist. If you are female, a waist size below 35 inches is what you want. For men, you want to see a waistline of less than 40, to ensure that your body is not storing a damaging amount of visceral fat.   Visceral Fat Rating and Healthy Range If an MRI or body fat analyzer is used to measure the visceral fat present, the result will be within a scale of 1 to 59. The higher the visceral fat rating is, the higher the amount of visceral fat in the body. A good visceral fat rating is under 13. If a person scores higher than a 13, it indicates that he or she will have to start making changes to their diet and lifestyle immediately.   How to Lose Visceral Fat Exercise is a great way to lower your visceral fat level. Be sure to include both cardiovascular exercise and strength training into your regular routines. The cardio workout will raise your heart rate and the strength training will improve your muscle tone and size. Good examples of cardio exercise include running, swimming, cycling, and aerobics. Options for strength training include pushups, weights, and squats. Lowering stress is also an effective weapon against visceral fat. When you are stressed, your body releases a hormone, cortisol, into the body. Cortisol increases the amount of visceral fat your body stores. Doctors have found that patients who reduce their high stress levels are better able to combat visceral fat. There are many methods of relaxation, including meditation and deep breathing exercises.   Visceral Fat Diet Eating a healthy diet is crucial to taking off, and keeping off, the visceral fat. A healthy diet consists of lean proteins, fruits and vegetables, and complex carbohydrates, such as whole grains. It is also a diet low in foods containing high levels of sugar and fat. Generally, the fresher your menu, the healthier your diet. An easy way to visualize a healthy meal is to imagine how your dinner plate looks. When you look down at it, what do you see? A healthy dinner has vegetables covering half of the plate. The remaining half contains and equal amount of whole grains and lean protein. On the side, there should be a serving of dairy, such as milk or yogurt, and a serving of fruit. Avoid frying and opt for broiling, grilling, steaming, or boiling when cooking your food. Try to make protein choices like fish or chicken and limit the amount of red meat you eat each week. Dietary changes don't have to be overwhelming. Start small, by cutting the amount of bread you eat or eliminating sugary drinks. Build your healthy eating plan one brick at a time and you will likely have more success than if you tried to change everything all at once. Remember, the important thing is not how quickly you can lose the visceral fat. The important focus should be on making sure you get rid of it once and for all.  
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  2. Five Pillars of Health

    FIVE PILLARS OF HEALTH Xndo strives to help you achieve total health easily, conveniently and naturally. We do this through our Five Pillars of Health, an integrated programme of meals, drinks, supplements and tonics that are: Balanced Benefit-dense Bio-available  They work holistically to sustain overall wellness and address key risks to health. We call these threats, IOG – Inflammation,Oxidation and Glycation. Triggered by poor diet and lifestyle choices, IOG increases the risks for chronic diseases such as heart disease, arthritis, high cholesterol, elevated blood pressure and cancer.  Some inflammation is normal and part of the body’s protective response. However, a poor diet high in sugar, carbohydrates, artificial food additives and trans-fat causes chronic low-grade (‘silent’) inflammation and increases the risk of a host of diseases such as Alzheimer’s, cancer, and heart disease. Oxidation occurs naturally to kill bacteria. However, excess oxidative stress from the environmental, lifestyle and diet releases large amounts of free radicals and disrupts the body’s balance. Cells are subjected to continuous damage that causes aging, cancer, hardening of the arteries, increases inflammation and more. "Glycation is when a protein or fat molecule bonds with a sugar molecule, distorting it. A diet high in sugar and carbohydrates increases the glycation process and triggers a state of low-grade inflammation hat results in tissue damage and plaque formation. SIGNS:Redness, Swelling, Pains, Aches, Rashes, Arthritis, Joint Pains, Eczema, Edema. SIGNS:Appearances of skin aging, Skin Mottling,Skin Pigmentation.  SIGNS:Diabetes, Muscle Breakdown, Sagging Skin.     Total Health Starts Here!     DOWNLOADOUR BROCHURE PDF
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  3. Eat and Lose Weight

    My 4 Simple Steps is a proven integrated programme that helps you to achieve and maintain ideal weight without hunger and deprivation.         Step 1 - Replace one meal a day Complete meals nutrition solutions that cut the calories without compromising taste and satisfaction Simply replace one meal a day with our complete meals nutrition solutions. Choose from a wide variety of tasty dishes that keep you satisfied, nourished and energetic. Our rice dishes, noodle combinations and warming soups have the added benefit being high in protein, fat and fibre – all of which help you feel fuller for longer. Of course, every meal has no carbohydrate or are low in carbohydrates. Being low on the glycemic index, these meals stabilise blood sugar levels, are non-inflammatory and keep you satisfied. They are also fuss-free, ready-to-eat and made with natural ingredients.   Step 2 - Block out the bad Drinks and supplements that reduce overall calorie intake by minimising carbohydrate and fat absorption Xndo drinks and supplements that reduce overall calorie intake by minimising carbohydrate absorption. This means you can still socialise, eat with family and enjoy a meal outside – without fear of throwing off your nutrition goals. Step 3 - Boost your metabolism Complementary food products that sustain energy, regulate insulin; offer satiation; and support holistic health Just because you are eating less and cutting back doesn’t mean you have to slow down. In the long term, calorie reduction has an opposite effect of causing the body’s metabolism to slow down. Xndo’s Boost range helps you by boosting your metabolism. The coffees, fruit teas and enzyme tonics sustain energy, regulate insulin; offer satiation; and support holistic health. Step 4: Detox for health Functional foods that enhance the benefits of healthy eating through supporting digestive health In order to lose weight effectively, it is necessary to have a healthy digestive system. Our belief in total health extends beyond just helping you to lose weight, but maintaining total health from the inside. This means supporting digestive health – an important foundation to overall wellness and maintaining an ideal weight. Xndo’s range of functional foods enhance the benefits of healthy eating while detoxifying the body.   WEIGHT LOSS & EXERCISE       SIMPLE MOVEMENTS There is a saying: abs are made in the kitchen. This is because that while exercise is an important component in maintaining a slim physique and healthy weight, the most important factor is diet. Being fit is not necessarily being healthy if one works out and proceeds to indulge in sugary processed food afterwards. When you are exercising for weight loss, the ideal workout is a mix of kinetic and static exercise. Kinetic exercise keeps your metabolic rate high while static exercise stimulates muscles so they burn fat instead of calories.   Kinetic exercise: to elevate metabolism There is a saying: abs are made in the kitchen. This is because that while exercise is an important component in maintaining a slim physique and healthy weight, the most important factor is diet. Being fit is not necessarily being healthy if one works out and proceeds to indulge in sugary processed food afterwards. When you are exercising for weight loss, the ideal workout is a mix of kinetic and static exercise. Kinetic exercise keeps your metabolic rate high while static exercise stimulates muscles so they burn fat instead of calories.   Static exercise: to burn fat and prevent muscle loss There is a saying: abs are made in the kitchen. This is because that while exercise is an important component in maintaining a slim physique and healthy weight, the most important factor is diet. Being fit is not necessarily being healthy if one works out and proceeds to indulge in sugary processed food afterwards. When you are exercising for weight loss, the ideal workout is a mix of kinetic and static exercise. Kinetic exercise keeps your metabolic rate high while static exercise stimulates muscles so they burn fat instead of calories.     FITS EASILY IN YOUR LIFESTYLE Shop Now to Lose up to 1kg per Week!
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  4. Fibre for Health

    Fibre for health Fibre is more than nature’s scrubbing brush, it is also a sponge and bulking agent. Including adequate amounts of fibre into your diet keeps your digestive system and bowel movements in good working condition. Fibre comes in two forms: insoluble fibre and soluble fibre. Soluble fibre cannot be digested and passes through the digestive tract without being broken down. This ‘roughage’ aids the passage of waste through your gut. Soluble fibre absorbs many times its own weight in water, forming a sticky gel that lines the stomach and slows down digestion – and is thus helpful in regulating appetite. Soluble fibre also regulates insulin and has a beneficial impact on cholesterol. Fibre has another important role: feeding the bacteria that live in the gut. These colonies not only aide in digestion but play an important role in immunity. As a rule, aim for 20g to 30g of dietary fibre a day – and remember to drink plenty of water when increasing your fibre intake. If you are already including the meal solutions formulated by Xndo Food for Health, you’re already getting a healthful dose of fibre.
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  5. How you really process sugar

    How you really process sugar We know sugar is bad for us. More than causing weight gain, sugar triggers inflammation, oxidation and glycation – factors that lead to disease. Different types of sugar can also impact the body differently. If you’re looking to cut out added sugars to your diet, here’s what you need to know about the differences. http://www.xndo.net Fructose Fructose is a type of sugar that is found in fruits, vegetables, and honey. It is also found in abundance in processed foods and drinks in the form of high-fructose corn syrup. Fructose is unique because unlike glucose and sucrose, it is not the preferred energy source for your muscles or brain and is not metabolised in cells but can only be processed in the liver. It is more fat-producing than glucose. A diet high in fructose (especially in high-fructose corn syrup) can strain the liver, increase blood levels of uric acid, and disturb body fat regulation. Glucose Glucose is the simplest form of sugar and a sugar that is most easily metabolised by the body. It is also the body’s preferred energy source. Glucose triggers your insulin response and this insulin signals your cells to absorb glucose for energy. Your body processes most carbohydrates you eat into glucose, either to be used immediately for energy or to be stored in the muscles or in the liver as a fat called glycogen for later use. Maltose Maltose is two glucose units joined together. Made from glucose, it is processed by the body in the same way. Sucrose Sucrose is simply common table sugar, made up of 50% glucose and 50% fructose. In the body, fructose and glucose are processed accordingly. The bottom line: We can’t escape all sugar. Natural sugars – found naturally in small amounts in whole foods – has its place in some healthy diets such as in moderate low-carb, paleo and keto diets. The key is to check for added sugars – especially for high-fructose corn syrup – and know what we’re really doing to our bodies.
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  6. A sweet treat – without the sugar

    A sweet treat – without the sugar We can’t help it – sometimes nothing will do on a hot day but a cold sweet drink. But if you’ve cut sugar from your diet, there are not a lot of options out there for a sugar-free beverage – unless you reach for one of the fruity drinks, teas and coffees in the Food for Health by Xndo range. They are among some of the healthiest completely sugar-free drinks there around – what’s more, they are developed to be loaded with additional benefits. The Grape and Mango flavoured Carb Blocker drinks for example, contain potent extracts of white kidney bean and inulin that work together to limit the absorption of sugar and improve feelings of satiety. They also contain absolutely no sugar – compared with many other laden beverages in the market. So this festive season, reach for the carb-blocker drinks for a sip that also combats weight gain. Fizzy carb-blocker punch INGREDIENTS 1 sachet Grape and Mango carb-blocker drink ½ cup soda water (adjust amount to your personal preference) Frozen mango cubes or halved grapes (as a garnish and an alternative to ice cubes) DIRECTIONS Dissolve the sachet of carb-blocker drink in soda water. Pour into a glass with the frozen fruit. Enjoy! Fruit-tea refresher INGREDIENTS 1 sachet Rosehip Hibiscus or Pineapple Passion fruit tea drink ½ cup soda water (adjust amount to your personal preference) Lemon, orange, strawberry and pineapple slices (or any fruit of your choice) DIRECTIONS Dissolve the sachet of fruit tea in room temperature water. Pour into ice cube trays and freeze till well set. Pour soda water into a glass and top with fruit tea ice cubes for a subtle flavour boost.
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  7. A handier way to take MCT

    A Handier Way to Take MCT How do you take your good fat? For some, ensuring a good dose of MCT each day involves a rather oily swallow of coconut oil. While coconut oil is a good source of MCT, only about 60% of it contains actual MCT (less, actually if you want to get technical, because most of it is in the form of lauric acid, a ‘faux MCT’.  Not everyone can – or is willing to – load up on coconut oil each day, so we at Food for Health by Xndo have launched a much handier form of 100% MCT powder. Ready to eat, handy to carry around and most importantly much more potent! Plus, they come with a host of additional benefits such as prebiotics and dietary fibre. These sachets can be simply added to drinks or food – or even consumed directly! Here’re a few ways to MCT-boost your day. This ultra-rich smoothie will serve as a power breakfast or quick lunch to fuel your day MCT-loaded smoothie INGREDIENTS 1 sachet Xndo Protein Shake 1 sachet Xndo 100% MCT powder 1 small banana ¼ cup Greek yoghurt (optional) ½ cup water or milk (adjust amount to your personal preference) DIRECTIONS Blend all the ingredients together till smooth. Pour into a glass and enjoy!
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  8. Refreshing High-Protein Popsicles

    INGREDIENTS 1 pouch Xndo protein shake, any flavour 250ml to 300ml water Popsicle moulds DIRECTIONS Mix Xndo protein shake in water till well dissolved Pour shake into popsicle moulds (or make your own with paper cups and ice cream sticks) Freeze till set (at least 3 hours) Recipe contributed by Xndo ambassador Sharmilah Begum
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  9. Keto V Paleo - and where Xndo fits

    When it comes to sustaining health and preventing inflamation, oxidation and glycation - as well as burning fat effectively and maintaining a weight loss - a few diets have gained popularity. The top two are the Ketogenic Diet and the Paleolithic Diet. The Ketogenic or Keto Diet is targeted primarily at rapid weight loss. However, it can also improve medical conditions such as type 2 diabetes and Alzheimer's disease. The main goal of the diet is to help the body enter a metabolic state called Ketosis. This is when your body - instead of burning sugar, its preferred fuel source - burns fatty acids. This produces Ketones, giving the diet its name. To do this, carbohydrates are heavily restricted from the diet, while fat intake is increased. The body has no choice but to burn fat for fuel, so weight loss occurs. The Paleolithic or Paleo Diet is based on the principle of eliminating foods such as grains, legumes, most forms of diary, processed foods and refined sugar from the diet. These foods are hard for the body to break down, and can affect gut health. The diet is therapeutic for gut health, autoimmune conditions, blood sugar balance, and can aid weight loss. What's the difference? Both diets are aimed at better health because they counter inflammation, aid in  digestive wellness and can be used to lose and maintain an ideal weight. The Ketos Diet is more rigorous because it limits carbohydrates to no more than 5% of your diet. The Standard Keto Diet ratio is 75% fat, 20% protein, and 5% carbohydrates. The diet also requires you to test yourself ketosis. The Paleo Diet does not intentionally restrict carbohydrates to a low percentage, and is more of a long-term lifestyle choice that can improve health and aid in weight. Depending on the amount of carbohydrates you eat on the Paleo diet (in the form of starchy vegetables, fruit and natural sugars), weight loss can vary. Essentially, it's a matter of ratios. These diets are similar in these ways: No grains, legumes, refined sugar A focus on healthy fats from nuts, seeds, animal fats and coconut oil An emphasis on quality grass-fed/organic animal protein Freedom to eat non-starchy vegetables and leafy greens Food for Health by Xndo is helpful in aiding these diets. Xndo’s meal nutrition line is protein dominant, high in good fat and fibre and is no-carbohydrate/low-carbohydrate (NCLC) – all in line with the macronutrient principles of both the Keto and Paleo diets. Xndo Rice and Noodles are particularly keto- and paleo-friendly and can be readily incorporated into these meal plans because they are very low in carbohydrates, support gut health and are helpful in preventing inflammation.
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  10. Eat Well, Lose Weight: 4 Simple Steps

    Tired of diets? So are we. That is why Xndo has spent years developing a nutritional approach that supports good healthy weight management where you can eat well, feel satisfied and still shed the pounds. For one, we advocate protein dominant meals with a moderate to high amount of fibre and good fat that is low in or has no carbohydrates. To make this easy and convenient, we designed the 4 simple step programme to Replace, Boost, Block, and Detox. Xndo meal solutions are all-natural, tasty, convenient and ready-to-eat so there is lots of flexibility and variety , with no complex meal preparation. Importantly, the meal nutrition system is not just about reducing calories. The functional food range helps you to stay energised, maintain your metabolism and provide you with adequate nutrition, antioxidants and beneficial compounds to keep you going. Simply replace one meal a day with a choice from our Superfood meal range. Select from rice, noodle and soups that are high in protein, fat and fibre. Though low or free from carbohydrates, they contain plenty of protein and fibre to keep you fuller for longer. Eating out? That’s fine! Block unwanted fat and carbohydrates with special blocker teas and supplements to reduce the impact of a meal with friends or family. With Xndo, you can socialise, while managing your weight. Beat the downside of cutting calories and boost your metabolism. Eating less can cause the body’s engine to slow down. Simply swap out your high calorie, sugar laden cuppa with our specially formulated teas and coffees as a better alternative. They contain concentrated MCT and other compounds to keep your metabolism high. Lastly, detox for health. Sustained weight management hinges on a healthy digestive system that absorbs nutrients and eliminates waste effectively. Sip cleansing teas, enzymes and vinegars to detoxifying the body and enhance the benefits of healthy eating.   Instead of… Have… Save… Kopi (154kcal) Xndo White Coffee (33kcal) 121kcal + reduce sugar intake, boost metabolism, increase satiety Curry chicken rice (592 kcal) Xndo curry chicken rice (212kcal) 380kcal + reduce carb intake, increase fibre, improve sugar levels Grape soda (180kcal) Xndo grape drink (6kcal) 174kcal + reduce sugar intake, block carbs, improve digestive health
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