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Health Hub

  1. Optimise weight loss with protein

    Protein has big benefits for weight loss, and helps fight the effects of aging. A study recently completed in the USA showed that a high protein intake helps to maintain the muscle we normally lose as we get older, keeping us stronger and healthier. High protein consumption also reduces obesity as we age,and helps prevent the onset of diseases such as diabetes and cardiovascular disease, according to the study by the University of Arkansas published in online academic journal MDPI in May this year. The results confirm the conclusions of Xndo’s own research. Since 2009 we have recommended a food pyramid with increased protein and reduced carbohydrate consumption. Protein is beneficial in many ways. It is necessary for building and maintaining lean muscle, which is important because muscle boosts your metabolism naturally. Muscle burns calories when you are active and also when you are resting, making it easier to lose weight. Eating a protein dominant diet while losing weight helps your body maintain muscle while losing body fat. All three macronutrients – protein, carbohydrate, and fat – contain calories. Of these, calories from protein are a preferred source of energy because many of them are consumed by the various functions protein fulfills in the body. Those that aren’t consumed are converted into sugar via a long and energy consuming process, during which even more of them are burned up. What all that means is that energy from protein is released more slowly into the blood stream, avoiding high blood sugar levels and potentially damaging insulin spikes. The slow rate of absorption also keeps you feeling full longer, helping avoid calorie-rich snacking. That is why we say to chase protein, indulge in fiber, enjoy the fat, and avoid carbs. Getting enough protein in our modern diets can be challenging. To make it easy to supplement your daily protein intake Xndo has created tasty protein boosting shakes.
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  2. The coconut milk myth

    Avoiding coconut milk? If you've been cooking with condensed or evaporated milk because you were told coconut milk is bad for you, it's time to go back to the old recipes. Coconut milk is good fat and actually better for you. We compared the nutritional benefits of condensed milk, evaporated milk, and coconut milk and truth is coconut milk is by far the healthiest option! Coconut milk has the least calories, and almost no carbohydrates. It has about the same amount of fat as the other milks but the fat in coconut milk is healthy fat containing MCT. MCT has a long list of benefits. Instead of being stored, it breaks down easily as fuel and burns off calories from other sources It boosts metabolism Balances blood sugar levels In comparison, condensed milk is the big loser. It contains twice the calories of evaporated milk, and more than three times that of super-healthy coconut milk. Most of the calories in condensed milk come from carbohydrates, which is easily turned into body fat. The fat in condensed and evaporated milks is mostly saturated fat which was once considered potentially dangerous. We now know it is perfectly fine in moderation. The fat in the coconut milk is still the healthiest because of the MCT. For this reason you will find MCT in many Xndo products including coffees and teas. o next time you cook, go back to the traditional recipe that uses coconut milk. Not only is it less fattening than the alternatives, it's actually better for you.  
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  3. Beef & Kimchi Noodles

    BEEF & KIMCHI NOODLES Ingredients: 1 packet Xndo Zero Noodles 50g sliced beef 1 egg 1/4 cup, kimchi, with extra to garnish 1/2 cup, bean sprouts 1 small onion, sliced Optional garnish: coriander, spring onion, sesame seeds, chilli   Directions: In a pot, bring 300ml of water to a boil Add the kimchi and sliced onions and simmer for 5 minutes Add the noodles and the beef and cover the pot until the soup comes to a boil again Crack the egg into the boiling water and allow to cook through Add bean sprouts and coriander Season to taste and bring to a final boil To serve, top the noodles with more kimchi and garnish to your preference  
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  4. Cholesterol facts to blow your mind

    Ever since Ancel Keys named it as the cause of heart disease in 1958, we have been fighting a bitter war against fat. Now it’s becoming clear that war was misguided. Keys’ infamous report, the seven countries study, provoked a wholesale change in what the US and then the rest of the West allowed on their dinner plates. The USDA released eating guidelines based upon the report, and an aggressively low fat world was created almost overnight. Saturated fat, which was thought to be associated with increased levels of blood cholesterol, was demonized and removed from our diets. But rather than lose weight and get healthier, we became fatter and sicker. The level of obesity skyrocketed and two generations later it is still climbing, bringing with it an entourage of deadly diseases. For many years there have been voices questioning the anti-fat narrative, but they have been ridiculed or ignored. Now the latest research is showing cholesterol is not associated with heart disease at all, and removing it has made us unhealthier. High Cholesterol Is Good? In February this year a 20 year study of more than 1000 men in Finland concluded with a report in the British Medical Journal that found eating high cholesterol food, particularly eggs, did not increase the risk of heart disease. At the same time another report on a study involving 70,000 people showed that those with high levels of “bad” LDL-cholesterol actually lived longer. Instead of being damaging, the high cholesterol levels were found to increase life expectancy in people over 60 years of age. The reports are not the exception, far from it. There have been many recent studies that arrived at the same conclusion - the accepted lipid hypothesis that cholesterol causes heart disease is wrong. The evidence is now so strong that last year the US dropped cholesterol from its list of problem foods, stating “cholesterol is not a nutrient of concern for overconsumption”. In other words the USDA – the same organization that created universal dietary guidelines based around a reduction of fat and greatly increased carbohydrate intake - admitted they'd been wrong about the war against fat they initiated single-handedly almost 60 years ago. The UK has this year followed suit, revisiting the country's Eatwell dietary guide after severe criticism of its low-fat advice. What is Cholesterol? So what do we actually know about cholesterol that is still true? Cholesterol is a fat-like substance produced by our bodies that is used in the formation of cell membranes, nerve sheaths, the production of hormones, and a range of other processes fundamental to life including building much of our brains. Far from being dangerous on its own, we could not live without it. Cholesterol has been divided into two forms, LDL and HDL, although there is actually only one type of cholesterol with the chemical formula C27H46O. Because it is not water soluble on its own cholesterol can't be transported in our blood unless it is carried by other molecules. LDL (Low Density Lipoprotein) and HDL (High Density Lipoprotein) are those molecules, and cholesterol behaves differently depending upon which one it is attached to. LDL-cholesterol has been known as the “bad” form of cholesterol because it was thought that if there was too much of it, it could attach to artery walls creating a plaque build up leading to heart disease. HDL-cholesterol has been called “good”  for its supposed ability to bind with excess LDL and remove it. But these oft-repeated “facts” are being questioned as our understanding of what cholesterol does undergoes a fundamental change. There is growing evidence that even the most basic assumptions about cholesterol have been wrong, and that it appears at sites of inflammation and arterial damage not because it caused the problem, but because it is there to help fix it. In support of this, a recent examination of WHO data available freely on the internet revealed that countries with higher average blood cholesterol levels had less heart disease, not more. The same study that showed people with high cholesterol lived longer also showed that those with low cholesterol suffered more heart attacks and strokes as they aged - the opposite of what the lipid hypothesistells us should happen. The truth will set you free Due largely to Ancel Keys' 60-year-old report and later assumptions, it has long been believed that eating foods containing cholesterol increased the amount of it in our bodies in an unhealthy way (although Keys himself did not say that). Research has since shown conclusively that for most people, eating food containing cholesterol does not change the body’s level of cholesterol at all. Even if it did, growing evidence shows cholesterol was not the problem in the first place. What all this means is that we can stop worrying about eating too much fat (with the exception of trans fat, which we should avoid). In an ironic turnaround that is causing embarrassment for the scientific and medical communities, it’s quite possible we should actually be eating more.
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  5. Mee Goreng With Prawns

    MEE GORENG WITH PRAWNS Ingredients: 1 packet Xndo Mee Goreng Noodles 100g prawns 1 boiled egg sliced 1 cup of leafy greens 1 small tomato, chopped 1/2 cup bean sprouts 1 small onion, chopped 1 garlic clove, finely sliced 1 tsp black pepper   Directions: Stir fry the onion and garlic with the oil from the Mee Goreng mix in a pan on medium heat until lightly browned Add the prawns and cook through Add the Xndo noodles, Mee Goreng spices and black pepper. Toss well to coat evenly Add the leafy greens, sprouts, and tomato and saute till cooked To serve, garnish with sliced boiled eggs Top Tip: Swap out prawns for beef, chicken for your favourite lean protein  
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  6. Cholesterol: Now it's the good guy

    Cholesterol doesn't cause heart disease and fat is good for us, according to the latest research. Cholesterol has been blamed for the development of heart disease for more than 60 years. We have been told to avoid foods containing it, such as eggs, butter, and prawns. But new studies show eating food with cholesterol doesn't cause heart disease at all. It is now understood that cholesterol is vital for normal bodily function, and attempts to reduce it have actually increased levels of disease. So what is cholesterol really? Cholesterol is a fatty substance produced by our bodies which is used in the formation of cell membranes, the production of certain hormones, and a range of other vital processes. At this point things get a bit murky because recent research is completely changing our understanding of cholesterol and what it does. What we do know is that there are two types of cholesterol, LDL and HDL. LDL, or Low Density Lipoprotein, was considered “bad” because it was previously thought to cling to artery walls creating a build up of heart disease-causing plaque. HDL, or High Density Lipoprotein, was considered “good” because it was thought to combat the effect of "bad" LDL. Saturated fats were thought to increase levels of LDL and so were removed from much of our food - something which it turns out may not have been such a good idea. It is now proven that a high level of LDL has nothing to do with heart disease, and because of the way our bodies work eating food with cholesterol in it can't raise the level of our blood cholesterol significantly anyway. Both types of cholesterol are absolutely necessary for life and health. In fact, it has been shown that people with high levels of LDL live longer. As a result the US last year removed cholesterol from its list of problem foods. All of which means which means eggs, butter, and other tasty fatty foods are back on the menu!
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