TOP 10 WORST PROCESSED FOOD!

*Drools* anyone will drool over this deliciously sinful food!
TOP 10 WORST PROCESSED FOOD:
1. CHICKEN NUGGETS - They are delicious however chicken nuggets are high in preservatives, fat and salt and has no benefit for your body. Craving for em? Eat grilled skinless chicken breast or chicken strips and make it nuggety-shaped liked!

2. HOT DOGS - Easy to serve for our children, to bring with them to school, for lunch, however they are rich in saturated fat.

3. BLENDED COFFEE - Starbuck lovers? Yeap! Most blended coffee have over 300 calories alone without adding sugar! However Black coffee have 5 calories only! Can't live without coffee? No problem change it to Black coffee!

4. WHITE RICE - Nasi nasi nasi! Bukan Malaysia namanya kalau tak dapat nasi , kan? But do you know White rice is considered as processed food? Its have very little nutrition and an enemy for those who are hypoglycemic (such as myself) & for those who have diabetes. Although its cheaper than Brown rice, Brown rice have more nutrition value in comparison.

5. POTATO CHIPS - Watching TV without Potato chip is just wrong! I think thats how Potato couch got named for. however potato chips are rich in preservatives, salt and calories and provide little or no nutritional value.

6. TWIGGIES - By Twiggies i meant the Cookies, Buns , Muffin selling in the market have high levels of sugar and salt, most of these products also contain trans fat.

7. CARBONATED DRINKS -. It's high in sugar don't consume even diet soda. It might have 0 calories, but artificial sweetener is even worse than regular sugar.

8. MARGARINE - Usually it's been used as alternative for butter however it's full of trans fats that is linked to many health related problems.

9. CEREALS - Every parents will buy cereal for their children such as coco crunch , Fruit loops (my personal favourite), and Honey stars. Most of these cereals are rich in added sugars and contain preservatives and lack dietary fiber. When purchasing your breakfast cereals go for those that contain less sugar and provides lots of fiber.

10. FRENCH FRIES - ho ho ho, a really enemy for us ladies!! My pure enemy! It has been a while since i eat French Fries ..oh..that delicious..taste of fatness that melt in the mouth... *drools* (>,<)/
Besides high calories, it offers very little nutritional value for your body. Try to avoid eating french fries as they are linked to obesity and raised blood sugar level.

So now...what can you eat? HOME COOKED MEAL!

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

3 Foods For a Flat Belly

Try included these 3 in your daily meal to reduce your belly fat.
Legumes are high in Protein that helps with muscle building and help burn fat .
I always recommend my clients to add almonds and other type of nuts (salt free) as their snack because it helps reduce cravings for junk food such as potato chip which high in saturated fat and salt. also because its high in protein it helps build muscle too.
yes. spinach is in the list.Nope I'm not talking about Water Spinach. I'm referring to Bayam. Believe or not, spinach is in the Top 7 vegetables that High in fiber also able to neutralize free radicals and able to fight diseases such as cancer, heart disease, and obesity



Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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8 FOODS THAT WILL PREVENT YOU FROM TURNING INTO INCREDIBLE HULK

Feeling blue? Stressed? Anxious? No appetite to eat because of feeling down? So angry that you became green and ripped off your shirt and walla! INCREDIBLE HULK?!

DON'T STARVE AWAY YOUR PROBLEM! or rather DON"T STARVE AWAY YOUR EMOTIONS!
Last year i read this article in health magazine on FOOD that will improve your mood.

Here are 8 FOODS THAT WILL PREVENT YOU FROM TURNING INTO INCREDIBLE HULK

1. FEELING STRESSED?

EAT CHOCOLATE - People said Diamond is a girl best friend,FACE IT! Diamond too expensive to become our best friend! However, CHOCOLATE is the next best thing! Anyone will agree with me that chocolate is one of the best human creation, no? :D NOT only does it tastes great, it also helps to reduce stress hormones that can make you moody. Try go for dark chocolate, which is packed with more antioxidants than milk chocolate.

2. FEELING ANXIOUS?

EAT SALMON - Foods that are high in omega-3 fatty acids have been shown to help calm nerves and keep you in a happier state of mind in general. Not only it helps you with your anxiety, It makes your skin glow and hair Shiny! Thanks to the Omega-3.

3. FEELiNG ANGRY?

DRINK GREEN TEA - Having a big argument with your boyfriend or hubby? Instead of throwing plates and kitchen utensils, flipped over the sofa and table, throw your phone and cost you more money! Why not go to the kitchen and make yourself a nice hot green tea :D Besides keeping you calm, concentrated and focused too. it can also helps lowering your cholesterol and helping to prevent cancer.

4. FEELING SLUGGISH?

EAT SPINACH - Doing work and really just feel sluggish? Besides being amazing for your health, spinach will also give you a major midday energy boost. It has enough nutrients to help increase blood flow to your brain and help you recall information.So bring some with you to work or to school for lunch.

5. FEELING CRANKY?

EAT BERRIES - Eating a handful of blueberries will give you body a big dose of antioxidants, which will keep your neural pathways running smoothly, promoting positive energy. New research even shows that compounds in the berries help to re-write our genetic code so that the body becomes its own antioxidant factory, churning out feel-good enzymes in the brain

6. FEELING SAD?

EAT A BOWL OF CEREAL - Feeling sad and been bawling your eyes out? "no! i don't wanna eat , i just wanna cry" Stop being such a baby !start being a kid and eat a bowl of cereal (My own favourite is fruit loops!)  However, a bowl of healthy cereal and milk can do just the trick. Sometimes we get sad because our bodies aren’t getting the right vitamins.Vitamin D, which is in milk and healthy cereals, helps to promote happy thoughts in your brain.

7. FEELING WORRIED?

EAT A BOWL OF CHICKEN SOUP -  Did you know that Chicken soup not only helps boost your immune system but also helps making you less stressed too? A hearty bowl of chicken soup with veggies has the water-fiber-protein trifecta that fills you up before it fills you out.

8. FEELING UNSETTLED?

Eat a PB&J SANDWICH -  Peanut butter and jelly on a whole wheat bread is a comforting snack that actually helps to raise your levels of serotonin, the brain’s natural antidepressant.


SO when you feel mad and stressed try your best not to starve yourself and surpressed your inner incredible hulk by eating these suggested food! However PLEASE REMEMBER to eat in MODERATION.

FOR MORE DIET & HEALTH TIPS you may refer to our FB page or get FREE CONSULTATION WITH ME AND MY TEAM in XCLUSIVE FITNESZ

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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WHAT is CASEIN?

WHAT Is CASEIN?
Casein is a protein that is found in milk and used independently in many foods as a binding agent.

TYPE OF CASEIN?

There are 3 varieties of the casein protein. Since the quality is different from one type to the other, it is good to know on which one to focus in order to get the best results. The 3 forms are:

1.     Calcium caseinate
2.     Micellar casein
3.     Milk protein

The first one is the less qualitative of the 3 and is more frequently used in food industry. The other 2 have comparable properties, but milk protein isolate contains both micellar protein and whey, and are more economical option. If your goal is to build muscle, milk protein should represent the main ingredient of your supplements.

FUNCTION OF CASEIN?

This protein creates a gel in the stomach that lead to the release of amino acids in the blood stream over up to 7 hours. The peak, however, is reached in 3 to 4 hours.Compared to when taking whey protein, the blood amino acids peak is reached in 40 minutes and the effect wears out in around an hour.

Since casein is released in the blood stream at a slow rate, it does not affect protein synthesis very much. Despite that fact, it plays a tremendous role in blocking protein breakdown. Muscular mass increases when a certain balance is maintained between protein synthesis and protein breakdown. In conclusion, if you want to build muscles faster and more efficiently, you need to increase protein synthesis while decreasing protein breakdown. The first goal is achieved when taking protein shakes based on whey protein and the latter when taking casein.


HOW TO TAKE WHEY & CASEIN?

If you decide to replace meals with protein shakes, then you are recommended to combine whey protein and casein protein in equal proportions. However, if your meals are spread throughout the entire day, each 2 to 3 hours, you can rely on whey protein only.  Casein protein shakes, on the other hand, need to be taken right before going to bed.


Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

Follow Us:
TWITTER: http://tinyurl.com/XFTwitter
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INSTAGRAM: XCLUSIVEFITNESZ

Eat Nuts daily to live longer!

New research has shown that people who regularly snack on nuts, live longer than those who don’t,  even when all other factors are taken  into account.
Nutrition experts and doctors tend to shun the word ‘superfood’ , they prefer to talk about healthy balanced diets. But nuts are about as close as you get.
They are packed with cancer-fighting antioxidants  and are loaded with essential minerals such as copper, zinc, iron, magnesium and manganese, which are all needed for organs to function effectively.

They are an exceptionally good source of  vitamins E and B, and ooze omega 3 fatty acids..
While nuts are fatty, they mostly contain ‘good’ fats which can  reduce the risk of strokes and heart disease. And because they are high in fibre, they tend to fill you up more than nibbling on a box of chocolates.

Each nut has its own advantages. Some nuts are higher in vitamins, others higher in omega 3.

So which nut is top in the health stakes?
 1. ALMOND
Best for:  Fibre, calcium, riboflavin (B2)  the B vitamin that’s good for the skin and  vitamin E.
Worse for:  Digestion, but soaking them in water or milk will helps.

2. BRAZIL NUTS
Best for: Selenium (a mineral vital to fighting disease and healing wounds) and magnesium

Worse for: Extremely high doses lead to the loss of hair and nails, so a limit of three or four Brazil nuts a day is sensible.

 

3. CASHEW

Best for: Flavour and all-round health.

 

4. MACADAMIA

Best for: Thiamin (vitamin B10).  

Worse for: they can be rich. Some digestive systems will struggle with more than nine or ten at a time.

 

5. PEANUTS

Best for: Protein, niacin, folate.

Worse for: when it's smothered in salt 

 

6. PECANS

Best for: Sterols (linked to lowering cholesterol).

7. PISTACHIO

Best for: Potassium and vitamin B6.

 

8. WALNUT

Best for: Antioxidants.

Worse for: once cooked, walnuts lose most of their health benefits. And, of course, a chocolate walnut whip will probably do more harm than good.

 

*article summarize from Dailymail.uk / Health 

Greek Yogurt VS Regular Yogurt

Tahu x perbezaan Greek yogurt dan Regular Yogurt?

1. PROTEIN - dalam Greek Yogurt adalah 2 kali ganda tinggi berbanding yogurt biasa .

2. KARBOHIDRAT - dalam greek yogurt adalah kurang berbanding yogurt biasa. sesuai untuk mereka yang menghidap diabetes

3.CALCIUM - dalam Yogurt biasa adalah 3 kali ganda tinggi berbanding Greek Yogurt

4.SODIUM - Greek Yogurt mengandungi separuh kandungan sodium berbanding Yogurt biasa

Walaupun Harga Greek yogurt lagi tinggi berbanding Yogurt biasa, greek yogurt boleh digunakan untuk masakan yang mengandungi minyak, telur, mayonis, sour cream sebagai pengganti

Saya vegetarian macamana nak dapatkan sumber protein yang cukup?

Seperti anda sedia maklum, Kandungan protein yang tinggi boleh didapati dalam daging seperti ayam, ayam belanda, telur, daging lembu dan sebagainya.

Bagaimana pula dengan mereka yang mengamalkan cara makan secara Vegetarian? Mereka boleh mendapatkan bekalan protein yang cukup dari kekacang, bayam, kale, dan Avocado!

Keperluan protein bergantung kepada zaman kita , saiz , ketinggian dan tahap aktiviti yang dilakukan setiap hari.


Protein adalah terdiri daripada molekul-molekul yang dikenali sebagai Asid amino.
Terdapat dua jenis asid amino:  
Yang dihasilkan dalam badan (Non Essential Amino Acid), dan yang dihasilkan dari makanan (Essential Amino Acid ).

Sel-sel kita, tisu dan organ-organ tidak dapat berfungsi tanpa protein.

Kombinasi asid amino yang disediakan oleh makanan adalah berbeza antara satu sama lain.

contohnya QUINOA mengandungi kesemua 9 amino acid yang diperlukan.

Maka adalah penting untuk memastikan kita dapat bekalan protein yang cukup,
tetapi jika terlalu banyak protein seperti Diet Atkins atau Dukan,  dengan pengambilan lebih daripada 200g sehari boleh menyebabkan ketegangan buah pinggang dan hati, yang terpaksa untuk memproses dan menghapuskan kuantiti tinggi protein sebagai byproduct.

Dapatkan Nasihat berkenaan diet di XCLUSIVE FITNESZ, jumpa Farah untuk maklumat lebih lanjut 

Suka Makan Nasi lemak!

Siapa yang suka makan nasi lemak untuk breakfast? hah! memang sedap! selalunya bila tanya kenapa makan nasi lemak pagi2? mereka jawab sebab "kena la makan nasi , supaya ada tenaga masa kerja/sekolah nanti" betul ! kita kena MAKAN untuk dapatkan tenaga TAPI! tak semestinya nasi untuk pagi! kita boleh makan oats, atau cereal atau pun english-style breakfast!

Tahu tak bahawa pengambilan PROTEIN yang TINGGI semasa BERSARAPAN membantu anda untuk mengurangkan berat badan?

Hasil penyelidikan dari experiment yang di jalankan di UNIVERSITY of MISSOURI, mereka yang mengamalkan pengambilan Protein yang tinggi ketika sarapan akan merasa lebih kenyang berbanding mereka yang mengamalkan protein rendah walaupun kandungan serat & lemak adalah sama.  Ini dapat membantu mereka mengawal selera makan & menghalang mereka dari terlebih makan pada waktu tengahhari!


cuba makan 2 biji telur dengan whole wheat bread pun boleh!

untuk maklumat lebih lanjut boleh rujuk di XF FB atau FARAH XF

10 Cara untuk MAKAN BESAR!!

"bila workout bukan kita kena kurang makan ke?" "kena diet kan? jangan makan nasi kan?" " tapi, tak gemuk ke kalau makan selepas workout?"

soalan-soalan yang kerap kali diajukan oleh mereka yang baru nak berjinak-jinak dengan gim.  Betul!! memang kena Diet! Tapi Salah! jika anda KURANG MAKAN! hah! kena la makan mengikut kadar yang diperlukan oleh badan , sebab, mana nak datang tenaga kalau tak makan? macamana nak baiki balik otot-otot selepas bersenam?

Dari 24 jam sehari, Kita di gim bersenam dalam 1 hingga 2 jam,  baki 22-23 jam adalah dimana pertumbuhan otot bergantung dengan apa yang masuk dalam badan atau apa yang kita tak masukkan dalam badan!
Mari Cuba Garis panduan dibawah:

10 CARA MAKAN UNTUK OTOT

1. EAT REAL FOOD - Makan makanan sebenar! jangan bergantung semata dengan minuman protein anda. tidak dinafikan minuman protein merupakan makanan SAMPINGAN yang dapat membantu membekalkan kandungan protein yang cukup. Tetapi anda juga perlu makan makanan yang berbentuk "MAKANAN" bukan cecair. contoh : Daging, Kekacang, sayur-sayuran yang membantu pertumbuhan otot.

2. BANGUN & MAKAN - Bagi mereka yang ingin membesarkan badan (GAIN MASS) anda digalakkan untuk bersarapan sebanyak 2 kali sehari. Ini bagi membantu mengisi kembali glikogen dalam Hati & untuk menamatkan proses katabolism yang mengurangkan otot pada waktu malam. Sarapan pertama yang dicadangkan 2 Scoops protein Whey dan juga fast-digesting carbs seperti roti. selang 60 minit kemudian makan makanan sarapan yang mengandungi protein berkualiti (telur) dan Slower burning carbs (seperti  oatmeal)

3. KAWAL PENGAMBILAN - Adalah amat penting untuk anda mengawal dan memastikan yang anda makan secukupnya untuk membantu pembesaran otot. cuba menggunakan Food Diary yang penuh dengan butiran pemakanan seharian anda.

4.  PENGAMBILAN DAGING - Adalah penting untuk mendapatkan kandungan protein secukupnya, tingkatkan pengambilan daging seperti ayam, turkey dan daging merah.

5. WHEY PROTEIN SEBELUM & SELEPAS BERSENAM - Mengikut kajian mereka yang mengambil protein sebelum dan sejurus selepas abis bersenam dapat menghasilkan lebih kompaun CDK2 berbanding mereka yang tidak mengambail ketika bersenam

6. JANGAN ABAIKAN KARBOHIDRAT - Bagi mereka yang ingin membesarkan badan (GAIN MASS) makan sebanyak mungkin karbohidrat 2-3 grams per pound daripada berat badan. karbohidrat mengandungi kalori yang diperlukan untuk pembesaran dan glikogen untuk menjana tenaga untuk intense lifting. contohnya brown rice,oatmeal, dan sweet potatoes.

7.MERANCANG TERLEBIH DAHULU - selalunya anda mesti rasa penat selepas balik dari gim dan malas nak masak! cuba sediakan makanan-makanan terlebih dahulu, yang hanya perlu dipanaskan bila perlu. bukan fast food! tapi makanan yang korang sediakan dan masukkan dalam freezer.  ini untuk memastikan anda memilih makanan sihat dan mendapat nutrisi yang secukupnya

8.MAKAN SEBELUM TIDUR - Sebelum tidur, cuba makan makanan berkombinasi slow digesting casein  & healthy fat.

9.MAKAN SEKERAP MUNGKIN MENGIKUT JADUAL - Makan sekerap mungkin boleh membuat anda kenyang tapi bukan tahap kenyang meng-ular, dan dapat memberi otot anda sumber nutrisi dalam kadar konsisten.  isyarat lapar selalunya menandakan bahawa badan memasuki keadaan katabolik,  cuba makan 8 kali sehari. termasuk sebelum dan selepas bersenam

10.  MAKAN SEBANYAK MUNGKIN KALORI -  Otot merupakan bahagian tisu yang paling aktif,maka ia memerlukan kalori yang cukup untuk membesar. tapi ini bukan bermaksud anda boleh makan pizza , mcd sesuka hati! pilih makanan yang berkualiti!

DURIAN sesuai untuk POSTWORKOUT?

Hah! Jangan terkejut! Walaupun DURIAN terkenal dengan bau yang begitu kuat sehingga ianya dianggap menyalahi undang-undang untuk membawa durian ke tempat-tempat awam di Asia. contohnya Hotel, panggung wayang, kapal terbang dan sewaktu dengannya. Durian adalah salah satu buah-buahan eksotik yang sesuai di ambil sebagai POST WORKOUT CARBS!

Untunglah jika durian merupakan buah kegemaran anda! Tahu tak bahawa Durian mengandungi VITAMIN C yang tinggi? Vitamin C memainkan peranan yang penting dalam "RECOVERY". Terdapat lebih kurang 80% daripada nilai harian anda ke dalam 357 kalori satu cawan hidangan.
 
Durian  juga penuh dengan vitamin-vitamin & mineral lain, seperti tembaga, mangan, Vitamin B6, & Thiamin, yang didapati  membantu untuk meningkatkan prestasi sukan. 
Durian mempunyai satu kelebihan yang dapat mengalahkan pisang! satu hidangan durian mempunyai lebih potassium berbanding dengan  pisang (1060 miligrams).

INFO NUTRISI DURIAN (1 CAWAN HIDANGAN):
1. KALORI: 357
2. PROTEIN: 4g
3. FAT: 13g
4. KARBOHIDRAT: 65g

P.s: confirm lepas ni , ada member gym bawa durian gi Xclusive Fitnesz kan? 


Article by: Farah XF

Kepentingan Sayur-Sayuran & Buah-buahan dalam Diet

KENAPA PERLU MAKAN SAYUR-SAYURAN DAN BUAH-BUAHAN?

Mereka yang makan lebih sayur-sayuran dan buah-buahan sebagai sebahagian daripada diet yang sihat secara keseluruhan membantu dalam penurunan risiko untuk beberapa penyakit kronik. Sayur-sayuran menyediakan nutrien penting untuk kesihatan dan penyelenggaraan sistem dalam badan kita.

Kebanyakan sayur-sayuran secara semulajadi rendah lemak dan kalori. Tiada mempunyai kolesterol. (Sos atau perisa boleh menambah lemak, kalori, atau kolesterol.)

KEBAIKAN-KEBAIKAN 

1. mengurangkan risiko penyakit jantung, termasuk serangan jantung dan strok.
2. boleh mengelakkan risiko terhadap beberapa jenis kanser 
3. mengurangkan risiko penyakit jantung, obesiti dan diabetes jenis 2.
4. menurunkan tekanan darah, dan juga boleh mengurangkan risiko mendapat batu karang dan membantu untuk mengurangkan kehilangan tulang.
5. berguna dalam membantu pengambilan kalori yang lebih rendah.

    

    

   Untuk lebih Tips berkaitan dengan Fitness dan Diet, sila rujuk kepada XF page kami di Facebook dan Twitter

    

It's never too late for Middle-aged women to start a DIET. Lets try Mediterranean diet

Never too late for women to start a diet, "even switching to a healthy diet in middle age can help extend the life of a person.

The study found that those who adopted the "Mediterranean diet" is more healthy and live longer. This study was made ​​using the mid-year 11,000 women.

Let's try this diet

What is MEDITERRANEAN DIET?? 

10 ways to Reduce Body Fat

 here we have Top 10 WAYS ON HOW TO REDUCE BODY FAT

1. STOP EATING CRAP (say Goodbye to Carbonated drinks, Refined sugars, Artificial food, & Processed food)

2. STRENGTH TRAINING (according to research adding some weight to your training will help your body burn more calories even when you aren't doing anything,so Pump some iron, don't just hog the treadmill)

3. 2-3 litres of WATER a day (good supply of H2O in your body with helps your body to reduce fat!Drink up)

4. MOVE your BODY (why not try join our Aerobic & Yoga for a fun activity & burn fat at the same time)

5. Give yourself at least 45 MINUTES a day to workout!! ( stop by at Xclusive Fitnesz right after you done with work or school, and lift those weights!)

6. Add COLOR to your plate (no i'm not talking about skittles! eat more leafy veggies, colored veggies etc carrot, chili, tomatoes)

7.INTERVAL TRAINING (by Varying the speed of your exercise you'll increase the rate of fat burns, You'll find this training implemented to our BOOTCAMP program!)

 8.EAT LEAN MEAT (increase your protein intake by consume more of lean meat , such as skinless chicken, fatless meat, Tuna)

9. Exercise Aerobically AFTER Weight Training or First thing in the MORNING (training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss, It's because  glycogen stores will be depleted at this time and therefore fat will be used directly for fuel)

10. Use PERSONAL TRAINER (this is highly advisable for the newbie, those who deal with obesity, Personal trainer would advice you on workout program suitable for your body! and we've Expert in Personal Training program at our gym! MURAD ZAIDI, Seek info on Personal trainer at our counter or call 0355139619)