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  1. Flex your muscles.. while you still have em!

    Losing muscle.. and you don’t know why? What is muscle loss? Muscles are vital to everyday function, and play a crucial role in human health. It allows us to stand, walk, balance, lift and breathe. Building and maintaining muscle is important for both men and women, because strong muscles can help to prevent falls and more. If you are noticeably losing muscle mass, especially without knowing why, it can be frightening. Have you noticed the following? A decrease in muscle size Reduced muscle strength Have difficulty balancing An impaired ability to perform physical activities                                                                                                                                                                                                                                                                                                                                                                     You may be experiencing muscle loss. Ageing A loss of muscle mass may be an inevitable result of the natural aging process. As a person gets older, their body produces fewer proteins that promote muscle growth, which can lead to a reduction in a person's strength. As a result, their balance and gait are also affected, impacting on a person's ability to perform everyday activities, such as climbing stairs, lifting objects and walking. Physical inactivity Getting little or no physical activity on a regular basis puts people at an increased risk of muscle loss. It may take as little as two weeks of physical inactivity for those who are physically fit to lose a significant amount of their muscle strength. Injury Sustaining an injury could lead to prolonged inactivity, such as bed rest, which in turn, can lead to a loss of muscle mass. If a muscle does not get any use, the body will eventually break it down to conserve energy. Poor nutrition Having a poor diet can lead to loss of muscle mass as your body breaks down the muscles for energy. The International Osteoporosis Foundation warn that diets low in lean protein, fruits, and vegetables can lead to reductions in muscle mass. Prevent muscle loss with 4 tips 1)      Increase your level of physical activity Doing a combination of aerobic exercise, resistance training and balance training can prevent and even reverse muscle loss. Resistance training strengthens and maintains the major muscle groups. Apart from exercises that use weights, exercises such as push ups, squats, planks, hip lifts and dips are just some of the equipment-free resistance training options. Yoga also builds muscle using body weight while improving flexibility and reducing stress.   2)      A healthy diet Eating plenty of fruits, veggies, and nuts will provide the protein, carbohydrates, healthy fats and vitamins that are necessary for muscle retention. Consuming more protein, which provides the necessary amino acids for muscle growth and repair, may help prevent muscle loss.   3)      Stay hydrated As we get older, our bodies tend to lose more water, which deprives your muscles of electrolytes. As a result, muscle strength decreases. To keep the cells in your muscles working effectively and optimally, be sure to consume the recommended daily intake of water (which includes drinking water and consuming it through foods). 4)      Xndo Le Muscle Xndo Le Muscle is a high potency proprietary blend designed to support muscle health and aid muscle recovery. It also helps minimise aging-related muscle loss. Xndo Le Muscle contains HMB, a muscle preservation nutrient which promotes lean body mass, protects and repairs muscle tissues by decreasing muscle protein breakdown and increasing protein synthesis. It’s time to flex those six-pack muscle facts! 1)      The heart is the hardest-working muscle in the body. It pumps 5 quarts of blood per minute and 2,000 gallons daily. 2)      The gluteus maximus is the body's largest muscle. It is in the buttocks and helps humans maintain an upright posture.  3)      The ear contains the smallest muscles in the body alongside the smallest bones. These muscles hold the inner ear together and are connected to the eardrum. 4)      A muscle called the masseter in the jaw is the strongest muscle by weight. It allows the teeth to close with a force of up to 55 pounds on the incisors or 200 pounds on the molars. 5)      Some of your busiest muscles are those controlling eye movements. These muscles are constantly making adjustments as you read, watch TV, or look around you. In an hour of reading, your eyes may make as many as 10,000 coordinated movements. 6)      Most of the heat produced in your body comes from muscle contraction. Muscle movement counts for almost 85 percent of the total heat produced inside the body. When you’re cold, your muscles contract involuntarily. When you shiver, those are muscles trying to warm your body.
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  2. How healthy are your lifestyle choices?

    Take the test below to find out! Any of the following describes your lifestyle? If you’ve checked more than 3 of the above, you may be at risk for certain health concerns! Adopt a healthy diet Stay active with exercise Practice stress management Reduce alcohol intake Manage smoking/substance abuse Go for regular health screenings Plus, tackle your health concerns with effective formulas targeting cardiovascular, cholesterol and glucose concerns!
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  3. Does your weight go UP and DOWN?

      Weight cycling is the repeated cycle of loss and regain of body weight. When weight cycling is the result of dieting, it is often called "yo-yo" dieting, in which the individual is said to be suffering from “yo-yo syndrome”. A weight cycle can range from small weight losses and gains (2-3kg per cycle) to large changes in weight (20-25kg or more per cycle). Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that individuals adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life.   1. You have lost and regained the same amount of weight in the past few years Yo-yo dieters are constantly either on a diet, or off it. The diets they put themselves on are often very extreme, hence they are able to lose a lot of weight. Once they've hit their goal weight however, they start to binge, so from the excessive caloric intake, along with the damage the dieting inflicts on their metabolism, they would start to gain back the weight they lost.   2. You are constantly trying out the latest weight loss trends While there's nothing wrong with being on-trend and knowing what everyone is up to in efforts to lose weight, yo-yo dieters often find themselves running from trend to trend, looking for that quick fix. While these trends are mostly effective when applied consistently on a daily basis, there isn't one that'll magically give you results overnight.   3. You restrict your diet with a list of “off limits” foods Your restrictive diets may cause you to stay away from sugar one day, or carb the next. When you restrict yourself, you are way more likely to crave the thing you avoided. This causes you to give up, binge and then start the cycle all over again.   4. You get demotivated when you fail your diets, instead of getting right back onto them Yo-yo dieters tend to have an "all or nothing" mind-set. If they don't stick to their diet perfectly, they get frustrated and start feeling like failures. And of course, because their diets are so restrictive, they inevitably fall off the wagon. This leads to anxiety, and the yo-yo dieter takes this as an opportunity to give up.   5. You are after fast weight loss results instead of slow, long-lasting ones Some yo-yo dieters get addicted to the thrill of quick weight loss through restrictive diets, no matter how short-lived these results may be. While a balanced lifestyle change is usually the best way to approach weight loss in a sustainable way, yo-yo dieters are more interested in the rush quick weight loss provides them.   Some studies suggest that weight cycling may increase the risk for certain health problems. Yo-yo dieters may also develop a negative psychological effect if they feel discouraged or depressed with their loss and regain of weight. Hence, experts recommend maintaining a stable weight to avoid any potential health risks associated with weight cycling.   Here are 8 tips to get your body back in shape: 1. Plan portion control of your meals such as having frequent, small meals 2. Put aside at least 30 minutes daily for exercise to keep your body moving (even a little light exercise goes a long way) 3. Include a good variety of foods in your diet, such as proteins, carbohydrates, good fats, grains, fresh fruits and vegetables 4. Consult a professional, doctor or dietitian to work with you on your weight issues 5. Focus on slow and steady weight loss 6. Allow healthy snacks in between your meals 7. Drink plenty of water 8. Include Xndo Apple Vinegar series to: Burn fats Block carb Aid effective weight loss Promote healthy weight management
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  4. 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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  5. Body Balance

    5 PILLARS OF HEALTH Our all-natural food solutions nurture healthful and helpful gut microflora for improved regularity, better nutrition absorption, and enhanced immunity. The line of drinks and tonics sustain digestive health and nurture good bacteria to reduce bloating, counter constipation and drive total health from the gut up. BENEFITS OF BODY BALANCE RANGE Boost brain function Reduce muscle loss Stimulate muscle repair Boost energy and vitality
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  6. Balance from within

    Balance from within pH is more than measure used in science class – it’s also an indicator of health. If you recall from chemistry class, pH is a scale to measure acidity (0) and alkalinity (+14). Your body has a pH scale too. Ideally, it is slightly alkaline at pH 7.36. However, not all of us are in balance. Stress, smoking, and a diet high in sugar, processed fast foods can are acidic and strain the body’s normal functions.
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  7. MCT-Loaded Smoothie

    MCT-LOADED SMOOTHIE 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   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. 5 Signs You Lack Protein

    Protein is vital for living organisms. It provides the body with energy, helps it to recover, and keeps us satiated. It consists of long-chain amino acids which form the basis of muscle. There are 20 types of amino acids in the body. 11 are “non-essential” and produced by the body. The 9 others, categorised as “essential” amino acids, must be consumed from food.  Signs of protein deficiency can be characterised by a few telltale indicators. Muscle, bone, and joint pains Protein deficiency can cause muscle reduction, pains, and weakness. These are indicators of muscle and/or joint fluids breaking down to boost calories, rather than using the protein consumed to build and rebuild muscles, cells, and tissues. Slow healing Repairing and rebuilding new tissue, cells and skin require ample amounts of protein. Thus, prolonged healing from injury is a signal of protein deficiency. Trouble with hair, nails, and skin Our hair, nails and skin need protein to grow healthily. Thin hair that constantly falls out, peeling skin and nails, as well as brittle nails with vertical ridges are some initial signs that the body may not have enough protein. Brain fog A lack of protein can lead to unstable blood sugar levels. It may result in poor neurological functioning, such as short spurts of mental energy, mental fatigue, and brain fog. Struggling with weight loss Compared to carbohydrates, foods high in protein trigger the slow release of sugar into the bloodstream. Thus, satiety is increased substantially, reducing food cravings and overeating. Protein also helps to boost the body’s metabolism because it builds lean muscle that burns more calories. How Much Protein Is Adequate? Protein deficiency is uncommon in a diet with a range of whole foods. The minimum requirement of protein the average person should eat is 0.8 – 1.8g per kg of body weight. 0.36 grams per half a kilogram of body weight.  However, the suitable amount of protein intake is contingent on other factors, such as age, muscle mass, activity levels and health. Types of People at Risk of Protein Deficiency  The elderly: the body’s ability to digest and use protein efficiently drops as it ages Athletes: use more protein to build and repair muscle People recovering from an illness or injury: about 1.5 more protein is needed to heal injuries Those who are stressed: emotional, physical, and psychological stress leads to the release of stress hormones that elevate the rate of muscle and tissue breakdown. People on a diet to lose weight: studies show that regulating blood sugar and averting muscle breakdown for weight loss requires ample protein. People with digestive issues: digestive imbalances causes difficulties in digesting proteins efficiently. Weight gain, decreased immunity and protein deficiency can follow. An adequate level of stomach acid is necessary to digest protein. How to eat more protein  Eat whole foods such as meat, fish, chicken, eggs, whole grains, and vegetables. For vegetarians, incorporate beans, nuts, whole grains, lentils, soy, and vegetables into the diet. If you are finding if hard to eat enough protein, consider implementing protein powder supplements such as Xndo shakes.
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  9. Nutrition: Turn it Upside Down

    For a truly healthy diet turn the food pyramid upside down. The food pyramid created by the USDA at the end of last millennium was an attempt to reduce the amount of fat people were eating in order to combat heart disease. Fat was thought to be the main contributor in the development of the disease, and so was given the smallest percentage of daily nutrition allowance. Carbohydrates were put at the bottom of the pyramid representing the largest portion of our daily food intake. We now know the pyramid was based on some misconceptions about weight loss, particularly its dependence upon carbohydrate. New information about the role of fat in our diet has also cast doubt upon its position in the pyramid. The inverted food pyramid was first proposed by Dr. Victor YC Ong in his 2007 book “War on Weight”. Dr. Ong said the problem with the traditional pyramid was that it produced excess calories from carbohydrate which were then easily stored as body fat. The new pyramid promoted a diet that still contained proportionate amounts of fat and carbohydrate, but increased the calories from protein to 50-60 percent. This encouraged the protection and promotion of muscle over body fat, and had the effect of stabilizing blood sugar levels. So in the new pyramid, fat remains at the top but the broad base belongs to a much healthier spread of vegetables and dietary fiber. A thick slab of protein now sits in the middle, followed by a much-reduced layer of carbohydrate. While fat is still given the smallest daily allowance, it may become clear in the future that place should be reserved solely for carbohydrate. Sugar is absent because as a nutrient it's unnecessary, and should be avoided. So for a more balanced approach to eating that promotes weight management, turn the pyramid (mostly) upside down!
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