Zenso - Weight Management

𝗟𝗼𝘄 𝗙𝗮𝘁 𝗣𝗔𝗡𝗗𝗔𝗡 𝗞𝗔𝗬𝗔 𝗥𝗲𝗰𝗶𝗽𝗲

𝙄𝙉𝙂𝙍𝙀𝘿𝙄𝙀𝙉𝙏𝙎
5 pieces pandan leaves roughly cut into squares
75 ml water
6 egg yolks
1/2 cup grass-fed butter unsalted
1/2 cup coconut cream
6 - 8 tbsp erythritol adjust according to desired sweetness
1/4 tsp sea salt

𝙄𝙉𝙎𝙏𝙍𝙐𝘾𝙏𝙄𝙊𝙉𝙎
1. Blend the pandan leaves with water. Strain the mixture to get the pandan juice.
2. Place a heatproof bowl over a saucepan filled with water. Using this double boiler method, add butter to the bowl and heat until melted.
3. Remove the bowl from the heat and let it cool.
4. Add in the rest of the ingredients, along with the pandan juice, and return the bowl back to the heat.
5. Whisk the mixture until it forms a thick curd. This should take about 20 minutes or so.
6. Transfer into a jar and let cool before keeping it in the fridge.

𝗧𝗵𝗲 𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝗦𝗶𝗱𝗲 𝗢𝗳 𝗝𝘂𝗻𝗸 𝗔𝗻𝗱 𝗙𝗮𝘀𝘁 𝗙𝗼𝗼𝗱

Junk foods are food and drinks with low nutritional value (e.g. vitamins, minerals and fibre) and high in kilojoules, fat, sugars and/or salt. On the other hand, fast foods are a type of food you get from a restaurant designed to be delivered to you in the quickest way possible. Some fast foods can be healthy, but typically most fast foods are junk food. For example, salad, sushi and sandwiches are healthy forms of fast food. However, most fast food restaurants, such as McDonalds or KFC serve unhealthy junk food.

While the occasional night of junk food won’t hurt much, eating Junk foods regular has been shown to lead to increased risks of obesity and chronic diseases. Cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers all have causes in excessive junk food consumption. Further, the specific content of many fast foods can have negative side effects for your body;

❌Junk food high in sodium can lead to increased headaches and migraine
❌Junk food high in carbs can trigger outbreaks of acne
❌Eating excessive amounts of junk food may increase your risk of depression
❌The carbs and sugar in fast foods can lead to dental cavities
❌Fried foods are filled with trans fats which raise LDL cholesterol levels
❌Fast food is filled with empty carbohydrates, which can lead to increased blood sugar and insulin resistance
❌Increased sodium levels can lead to your body retaining excessive water, leading to bloating

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗖𝗼𝗰𝗼𝗻𝘂𝘁 𝗙𝗹𝗼𝘂𝗿 𝗣𝗮𝗻𝗰𝗮𝗸𝗲𝘀

INGREDIENTS:
1/2 cup coconut flour organic, preferably
6 eggs free-range / antibiotic-free, preferably
1 tsp baking powder
1/4 cup extra virgin coconut oil
3/4 cup water
1/2 tsp Himalayan salt / sea salt

INSTRUCTIONS:
1) In a mixing bowl, combine all ingredients and mix until they form a thick batter
2) Heat your non-stick pan and ladle over some of the batter. Let cook for about 2 minutes
3) Flip when you see bubbles forming on the pancake. Let cook for about 1 minute
4) Remove from pan and serve! Enjoy with some grass-fed butter and / or strawberries, if desired

𝗪𝗵𝗮𝘁 𝗶𝘀 𝘃𝗶𝘀𝗰𝗲𝗿𝗮𝗹 𝗯𝗼𝗱𝘆 𝗳𝗮𝘁?

Visceral body fat, also known as 'hidden' fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines. It makes up about one tenth of all the fat stored in the body.

Visceral fat makes the belly stick out or gives a person an 'apple' shape. It also produces chemicals and hormones that can be toxic to the body.

Visceral fat produces more toxic substances than subcutaneous fat, so it is more dangerous. Even in thin people, having visceral fat carries a range of health risks.

𝗪𝗵𝗮𝘁 𝗰𝗮𝘂𝘀𝗲𝘀 𝘃𝗶𝘀𝗰𝗲𝗿𝗮𝗹 𝗳𝗮𝘁?

Fat gets stored when you consume too many calories and have too little physical activity. In women, getting older can change where the body stores fat. Especially after menopause, women’s muscle mass gets less and their fat increases. As women age, they are more likely to develop more visceral fat in the belly, even if they do not put on weight.

𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗿𝗶𝘀𝗸𝘀 𝗼𝗳 𝘃𝗶𝘀𝗰𝗲𝗿𝗮𝗹 𝗳𝗮𝘁?

Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.

Having too much visceral fat in the belly can also cause:
-dementia
-cancer
-asthma
-liver disease
-gall bladder disease and gout
-fertility problems
-lower back pain
-osteoarthritis

𝗛𝗼𝘄 𝗱𝗼 𝗜 𝗸𝗻𝗼𝘄 𝗶𝗳 𝗜 𝗵𝗮𝘃𝗲 𝘃𝗶𝘀𝗰𝗲𝗿𝗮𝗹 𝗳𝗮𝘁?

The best way to tell if you have visceral fat is to measure your waist. The waist circumference is a good indicator of how much fat is deep inside the belly, around the organs. For women, your risk of chronic disease is increased if the waist circumference is 80 cm or more and for men 94cm or more. These measurements don’t apply to children or pregnant women

𝗛𝗼𝘄 𝗰𝗮𝗻 𝗜 𝗿𝗲𝗱𝘂𝗰𝗲 𝘃𝗶𝘀𝗰𝗲𝗿𝗮𝗹 𝗳𝗮𝘁?

The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back. Another option is medication, but studies show this is not as effective in reducing visceral fat as exercise. Liposuction does not work to remove visceral fat.

𝗣𝘂𝗿𝗽𝗹𝗲 𝗦𝘄𝗲𝗲𝘁 𝗣𝗼𝘁𝗮𝘁𝗼 𝗔𝗻𝗴𝗸𝘂 𝗞𝘂𝗶𝗵

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨 𝙛𝙤𝙧 𝙩𝙝𝙚 𝙙𝙤𝙪𝙜𝙝:

300g sweet potatoes - cut into chunks
180 g glutinous rice flour
2tbsp rice flour
2tbsp sugar
3tbsp vegetable oil
some water (to bind the dough together but if your sweet potatoes are soft you might not need it)

1. Steam sweet potatoes till soft, takes about 20 minutes.
2. Use a potato masher or a fork, mashed the cooked sweet potatoes, add in glutinous rice flour, rice flour, sugar, and oil, slowly add in water bit by bit to form a soft dough, cover and set it aside and rest for 30mins.
3. Shape into 30g small ball (depend on the size of your mold)

𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨 𝙛𝙤𝙧 𝙈𝙪𝙣𝙜 𝘽𝙚𝙖𝙣 𝙛𝙞𝙡𝙡𝙞𝙣𝙜:

250g mung beans/green beans – wash and soak overnight in cold water
130g sugar
3tbsp vegetable oil

1. Drain dries the mung beans, place the beans on a steaming tray and steam over medium heat until soft. It should take about half an hour.
2. While beans still hot, place beans, sugar and oil in a food processor, process till fine and become a paste.
3. Shape into 10-12g balls (depend on the size of your mold) and set it aside.

𝙏𝙤 𝙨𝙝𝙖𝙥𝙚 𝙩𝙝𝙚 𝘼𝙣𝙜𝙠𝙪 𝙆𝙪𝙞𝙝

Some banana leaves – cut into round shape
A bit of oil for brushing

1. Grease the angku kuih mould by brushing on some vegetable oil.
2. Flatten the sweet potato ball, place a mung bean ball to the center and shape it into a round ball.
3. Place the ball in the mould, press evenly, and then knock to release the dough and place on greased banana leaf.
4. Arrange on a steaming tray and steam for 10 mins over medium high flame. Take it out from the steamer and brush it lightly with some oil

𝗪𝗵𝗮𝘁 𝗶𝘀 𝘁𝗵𝗲 𝗞𝗲𝘁𝗼 𝗗𝗶𝗲𝘁 𝗲𝘅𝗮𝗰𝘁𝗹𝘆?
“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.

𝗛𝗼𝘄 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀?
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It's important to note that the ketogenic diet is a short term diet that's focussed on weight loss rather than the pursuit of health benefits.

𝗪𝗵𝗼 𝘂𝘀𝗲𝘀 𝗶𝘁?
People use a ketogenic diet most often to lose weight, but it can help manage certain medical conditions, like epilepsy, too. It also may help people with heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas. Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes.
A ketogenic diet may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to change fat into energy than it does to change carbs into energy. It’s also possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that hasn’t been proved yet.

𝗗𝗶𝗲𝘁 𝗪𝗶𝘁𝗵 𝗖𝗮𝗿𝗲
When your body burns its stores of fat, it can be hard on your kidneys. And starting a ketogenic diet or going back to a normal diet afterward can be tricky if you’re obese because of other health issues you’re likely to have, like diabetes, a heart condition, or high blood pressure. If you have any of these conditions, make diet changes slowly and only with the guidance of your doctor.

The quote that always motivated me during my journey with Zenso 🌈

Bingeing late night Netflix make me always wake up to a 𝗽𝘂𝗳𝗳𝘆 𝗮𝗻𝗱 𝘀𝘄𝗼𝗹𝗹𝗲𝗻 𝗳𝗮𝗰𝗲😭 It tacks on so much more time into my morning skincare routine😅

Thanks to 𝗞𝘂𝗿𝗼 𝗠𝗶𝘇𝘂, I don't have to worry about this anymore
🥰

𝙆𝙪𝙧𝙤 𝙈𝙞𝙯𝙪, 𝘿𝙞𝙪𝙧𝙚𝙘𝙩𝙞𝙘 𝙁𝙤𝙧𝙢𝙪𝙡𝙖 𝙬𝙞𝙩𝙝 𝙋𝙖𝙣𝙩𝙚𝙣𝙩𝙚𝙙 𝙖𝙣𝙙 𝘽𝙧𝙖𝙣𝙙𝙚𝙙 𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨:

𝗖𝗮𝗰𝘁𝗶𝗡𝗲𝗮™𝗠 𝗖𝗮𝗰𝘁𝘂𝘀 𝗙𝗿𝘂𝗶𝘁 𝗘𝘅𝘁𝗿𝗮𝗰𝘁
✨Reduce Water Retention,
✨Enhance Body Shape

𝗝𝘂𝗻𝗶𝗽𝗲𝗿 𝗕𝗲𝗿𝗿𝗶𝗲𝘀 𝗘𝘅𝘁𝗿𝗮𝗰𝘁
✨Increase urine output and
✨Reduce water retention in the body

𝗠𝗲𝗮𝗱𝗼𝘄𝘀𝘄𝗲𝗲𝘁 𝗘𝘅𝘁𝗿𝗮𝗰𝘁
✨Promote sweating, help to remove toxin from the body through skin

𝗚𝗶𝗻𝗴𝗲𝗿 𝗥𝗼𝗼𝘁 𝗘𝘅𝘁𝗿𝗮𝗰𝘁
✨Promote blood circulation and cell activity
✨Enhance metabolism

𝗝𝗮𝗽𝗮𝗻𝗲𝘀𝗲 𝗥𝗲𝗱 𝗣𝗹𝘂𝗺
✨High in potassium to help avoid electrolyte imbalance in the body

𝗧𝘆𝗽𝗲𝘀 𝗼𝗳 𝗖𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹

High cholesterol, means that there is an imbalance of fats (lipids), circulating in your blood stream. Cholesterol is a fatty substance your body uses to make hormones and metabolize food.

1) Low-density lipoprotein (LDL), also known as “bad cholesterol” – if you have too much LDL, you may be at risk for cardiovascular disease. This type of cholesterol is linked to a buildup of plaque in your arteries, which can obstruct proper blood flow to the heart and other organs. The higher your LDL, the higher your risk of heart disease.

2) High-density lipoprotein (HDL), also known as “good cholesterol” – HDL brings cholesterol from other parts of your body back to your liver, which will remove the harmful cholesterol from your body. High HDL levels seem protective against heart disease, while low HDL is associated with increased risk of heart disease.