Blog - Sassable - Do the things. Be well.

Good Fats just got Butter, I mean better...

webmaster@sassable.com — Thu, 15 Aug 2024 13:04:00 +1000

In the ever-evolving world of health and nutrition, a groundbreaking discovery has been made—C15, a new essential fatty acid that promises to revolutionize our understanding of dietary fats. If you haven’t heard about it yet, you’re not alone. But as more research comes to light, it’s clear that C15 is about to become a major player in the world of wellness.

What is C15? The Newly Discovered "Essential" Essential Fatty Acid

C15, or pentadecanoic acid, is a long-chain saturated fatty acid. Unlike the well-known omega-3 and omega-6 fatty acids, which are polyunsaturated, C15 is a saturated fat. But don’t let the word “saturated” scare you off! While some saturated fats can be harmful in large quantities, C15 has been shown to offer unique health benefits that set it apart from other fatty acids.

The term "essential" in nutrition means that our bodies cannot produce this nutrient on their own, so we must obtain it from our diet. For a long time, it was believed that there were only two essential fatty acids: linoleic acid (omega-6) and alpha-linolenic acid (omega-3). However, recent research suggests that C15 also plays a critical role in maintaining optimal health, making it the first essential saturated fatty acid to be discovered, and responsible for what is potentially the first deficiency syndrome discovery of the past 75 years - Cellular Fragility Syndrome.

The Story Behind Its Discovery

The discovery of C15 as an essential fatty acid has an interesting origin tied to a group of unlikely heroes—Navy dolphins. In the early 2000s, researchers studying the health of these trained marine mammals noticed that they were developing signs of metabolic syndrome, including high cholesterol and insulin resistance. Given their controlled diet and environment, this was puzzling.

As scientists dug deeper, they discovered that the dolphins' diet, primarily consisting of fish, was lacking in certain fatty acids found in their natural prey. When the researchers introduced whole-fat dairy products to the dolphins' diet, their health markers improved significantly. This led to the identification of C15 as a key missing nutrient, essential for maintaining metabolic health. The breakthrough not only helped the dolphins but also sparked a new wave of research into the role of C15 in human health.

Known Health Benefits of C15

Emerging studies have shown that C15 offers a range of potential health benefits:

- Improved Metabolic Health: C15 may help regulate metabolism, reducing the risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and diabetes.
- Anti-inflammatory Properties: Like omega-3s, C15 has been found to have anti-inflammatory effects, which can be beneficial for reducing chronic inflammation, a root cause of many diseases.
- Heart Health: Preliminary research indicates that C15 may help lower bad cholesterol (LDL) and increase good cholesterol (HDL), contributing to better cardiovascular health.
- Longevity: Some studies suggest that C15 could play a role in promoting longevity by supporting cellular health and reducing oxidative stress.

Incorporating C15 into Your Diet

C15 is found naturally in some foods, though it’s not as widely available as other fatty acids. Some of the best sources include:

- Whole-fat dairy products: Butter, cheese, and whole milk are among the richest sources of C15.
- Fish and seafood: Certain types of fish, particularly those with higher fat content, contain moderate levels of C15.
- Grass-fed meat: Meat from grass-fed animals tends to have higher levels of C15 compared to grain-fed counterparts.

While more research is needed to fully understand the benefits of C15, it’s clear that this fatty acid deserves a place in our diets. Here are a few tips to ensure you’re getting enough:

- Choose whole-fat dairy products: If you’re not lactose intolerant, consider incorporating whole-fat dairy into your diet.
- Opt for grass-fed meats: When possible, choose grass-fed meat options, which are not only higher in C15 but also in other beneficial nutrients.
- Consider a supplement: As C15 gains popularity, supplements containing this fatty acid may become more widely available.

If the deficiency syndrome hypothesis is accepted, it may become a listed ingredient on nutrient labels and daily intake recommendations as well as a nutritional ingredient in fortified food products.

The discovery of C15 as an essential fatty acid opens up exciting new possibilities for improving health and well-being. As research continues to unfold, this unique fatty acid may soon become a key component of a balanced diet. By staying informed and making mindful dietary choices, you can take advantage of the potential benefits of C15 for your health.

The Power of Grip Strength: A Comprehensive Look at Its Relevance and Health Implications

webmaster@sassable.com — Thu, 26 Oct 2023 17:23:03 +1100

"Handgrip strength is an important biomarker of healthy ageing and a powerful predictor of future morbidity and mortality both in younger and older populations. Therefore, the measurement of handgrip strength is increasingly used as a simple but efficient screening tool for health vulnerability." (Steiber, 2016)

Introduction

Grip strength is an often overlooked yet fundamental aspect of human physical capacity. It is easy to measure and because it correlates to general functional strength and capacity, is a valuable way to track the success of resistance training and lifestyle interventions in slowing and preventing physical decline.

Grip strength itself plays a crucial role in our everyday lives, from opening jars to participating in sports, and it has far-reaching implications for overall health and well-being. In this blog post, we will explore the significance of grip strength, examine how it can be influenced by factors such as gender and height, and delve into the surprising correlations between grip strength, dementia risk, and all-cause mortality.

The Basics of Grip Strength

Grip strength is a measure of the force applied by the fingers and hand when gripping an object. It is a simple yet effective way to assess upper body strength and overall physical fitness. While it may seem like a mundane aspect of human physiology, grip strength is a powerful indicator of an individual's health and functional capacity.

Gender and Grip Strength

Consistent with grip strength being an indicator of overall strength, it makes sense that men tend to have higher grip strength than women. This difference can be attributed to various factors, including hormonal influences and differences in muscle mass and distribution. However, it's important to note that there is significant variability within each gender, and individual factors, such as training and genetics, can also play a substantial role in grip strength.

Height and Grip Strength

Height is another factor that can influence an individual's grip strength. Studies which take account of height show a significant correlation between height and grip strength across all ages and genders. Taller individuals often have longer limbs, which can provide mechanical advantages for generating force. The relationship between height and grip strength is not as straightforward as gender differences. While there may be some correlation, it is important to understand that other factors, such as muscle mass and overall fitness, also contribute significantly to grip strength. In essence, whilst height is relatively fixed, other aspects of strength can be trained.

Grip Strength and Age

Image source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5049850/

Age is a critical factor when considering grip strength. It's a well-established fact that grip strength tends to decline with advancing age. This natural decline is influenced by a variety of factors, including changes in muscle mass, bone density, and joint health.

1. Natural Age-Related Decline

Starting in early adulthood, grip strength typically peaks and remains relatively stable until around the age of 45. After that, it gradually decreases. The decline becomes more pronounced as individuals enter their final decade, with an accelerated reduction in grip strength. This age-related decline is a result of various physiological and hormonal changes, leading to the loss of muscle mass (sarcopenia) and a decrease in the density of bones, which equate to a reduction in overall strength as well as hand strength.

2. Implications for Independence

The age-related decline in grip strength has significant implications for an individual's functional independence. There are direct as well as indirect impacts. We rely on grip strength for everyday tasks such as opening doors, carrying groceries, and even maintaining balance while walking. However indirectly reduced grip strength is indicative of reduced overall strength and this has broader implications for an individuals ability to perform other common physical tasks such as being on your feet for long periods of time, getting up from the floor, or in and out of a car. As strength decreases, these activities can become more challenging, potentially leading to a loss of independence and a lower quality of life.

3. Health and Longevity

Importantly, the age-related decline in grip strength also has connections to health and longevity. Research has shown that individuals with lower grip strength are more likely to experience health issues as they age. For example, reduced grip strength has been linked to a higher risk of falls and fractures, which can be particularly concerning for older adults.

Moreover, studies have indicated that grip strength is not only a predictor of overall health but also a key indicator of future mortality risk. The decline in grip strength is associated with an increased risk of death from various causes. This emphasizes the importance of maintaining strength and muscle mass throughout one's life.

4. Maintaining Grip Strength as You Age

The good news is that age-related decline in grip strength is not entirely inevitable. Regular physical activity, particularly resistance training and strength exercises, can help slow the loss of muscle mass and preserve grip strength. Additionally, a well-balanced diet rich in essential nutrients, including protein and calcium, is crucial for maintaining bone and muscle health.

In conclusion, understanding the relationship between grip strength and age is essential for individuals who wish to age healthily and independently. While grip strength naturally declines with age, there are proactive steps that can be taken to slow down this process. Staying physically active, maintaining a balanced diet, and engaging in strength-building exercises can help individuals preserve their grip strength and overall quality of life as they grow older.

Grip Strength and Health Implications

Now, let's dive into the instructive correlations between grip strength and health outcomes, specifically dementia risk and all-cause mortality.

Grip Strength and Dementia Risk
Recent research has substantiated a connection between grip strength and cognitive health. A study published in the Journal of Alzheimer's Disease in 2019 found that lower grip strength was associated with a higher risk of developing dementia, including Alzheimer's disease. While the exact mechanisms behind this association are still under investigation, it is believed that reduced grip strength may be indicative of overall physical frailty and higher rates of inflammation, which can contribute to cognitive decline.

Grip Strength and Depression in Older Adults

A recent study (May 2023) also showed a correlation between low grip strength and higher incidence of depression in older adults.

Image source: https://pubmed.ncbi.nlm.nih.gov/37193949/

Grip Strength and All-Cause Mortality
In addition to its link with dementia risk, grip strength has also been linked to all-cause mortality. Numerous studies have shown that weaker grip strength is associated with a higher risk of death from various causes. A meta-analysis published in the journal The Lancet in 2015 found that each 5-kilogram decrease in grip strength was associated with a 16% increase in all-cause mortality. This suggests that grip strength is not just a measure of physical fitness but also a powerful predictor of longevity.

Conclusion

Grip strength is much more than a simple measure of hand strength. It can serve as a valuable indicator of an individual's overall health and well-being. Tracked over time, it can serve as a measure for the rate of physical decline experienced by an individual compared to population mean values. It is important to remember that both gender and height are shown to influence grip strength and it is likely that many other factors, such as muscle mass, fitness level, nutrition and genetics, also play a role. These should be considered when estimating individualised risk.

Furthermore, the links between grip strength and dementia risk and all-cause mortality highlight the importance of maintaining and improving grip strength throughout life. Engaging in regular physical activity, strength training, and a healthy lifestyle can help bolster grip strength, and may in turn contribute to better cognitive health and increased longevity.

In conclusion, grip strength is a small yet powerful window into one's physical and mental well-being. By paying attention to this often overlooked aspect of our physical capacity, we can take steps to improve our overall health and potentially reduce the risk of cognitive decline and mortality in the long run.

† Steiber N. Strong or Weak Handgrip? Normative Reference Values for the German Population across the Life Course Stratified by Sex, Age, and Body Height. PLoS One. 2016 Oct 4;11(10):e0163917. doi: 10.1371/journal.pone.0163917. PMID: 27701433; PMCID: PMC5049850.

The nutritional wisdom of you!

webmaster@sassable.com — Tue, 28 Feb 2023 15:31:00 +1100

The human body possesses signalling pathways and intelligence that enables our taste to be matched to our nutritional needs.

See this facinating study about how children given access to a wide range of nutritious food sampled and masterfully selected foods to correct nutritional deficiencies and provide optimal fuel for their growing bodies. Although this study is from several decades ago, it is more relevant than ever as our knowledge of epigenetics and the gut microbiome continues to grow. As medical and nutritional science becomes increasingly aware of the vast bio-diversity from one individual to another, it reasserts that the only expert on your body is your body, and it really is an expert, consisting of trillions of highly intelligent cells.

A key take-away from this study is how unique each child's food selections were not just from one child to the next, but from one day to the next. This is an important reminder to us that we should not expect that a generic meal plan could be optimised to our needs as an individual or to our needs from day to day.

We all have this ability to prefer certain foods according to our innate needs but many of us need to relearn it or have lost trust in it. Eating heavily processed or artificially fortified foods or choosing only from a small range of high convenience foods can mask and skew these signals. It makes sense that factors such as activity level, gut flora, digestive capacity, hormone cycles and exposure to pathogens would necessarily change our nutritional needs causing us to need different types and quantities of food on any one day and tuning into this would be far more beneficial to our overall health than following a prescribed meal plan. Food for thought!

Top tips for tapping into your innate nutritional wisdom:

Feed yourself a diverse range of nutritious foods (think organic where possible fresh and cooked leafy greens and vegetables, fruit, whole grains and legumes, nuts and seeds, wild caught fish and seafood, free range meat, eggs and dairy)
Eat mindfully, chew thoroughly, and pay attention not only to how it tastes but how easily it digests and passes through you
Eat according to your individual hunger, taste and digestive capacity

Do the things. Be well!

What is VO2 Max and what does it measure?

webmaster@sassable.com — Tue, 28 Feb 2023 13:00:15 +1100

VO2 max (also known as maximal oxygen uptake) is a measure of the maximum amount of oxygen that an individual can use during exercise. It is typically expressed as milliliters of oxygen per minute per kilogram of body weight (ml/min/kg).

VO2 max is a widely recognized measure of cardiovascular fitness and endurance capacity, and is commonly used to assess an individual's aerobic fitness level. The test involves measuring the volume of oxygen consumed by the body during maximal exercise, which is typically performed on a treadmill or stationary bike.

Higher VO2 max values indicate better cardiovascular fitness, as the body is able to utilize oxygen more efficiently and effectively during exercise. A high VO2 max is associated with a lower risk of cardiovascular disease and other chronic health conditions, as well as improved athletic performance.

Many fitness watches with a built in heart rate monitor will calculate VO2Max. Whilst this is not as accurate as a lab test it is generally assumed correct to +- 5% and accurate enough for tracking fitness improvement. The calculation is based on heart rate. Note that wrist strap heart rate measures have up to 13% error rate compared to 2% for a chest strap. Look for yours in your fitness tracker app and watch it improve as you progress with your training. Do the things. Be well!

Benchmark your body composition to kickstart your healthy aging journey!

webmaster@sassable.com — Mon, 06 Feb 2023 14:58:52 +1100

In today's world, only a lucky few will stumble on healthy aging. For the rest of us, we need a proactive plan and deliberate actions to put us on the right path and increase our chances of enjoying a healthy and disease-free lifetime. At Sassable, we think this should be everybody's priority and we want to make it as easy as possible for more people to experience lifelong wellness.

Because everybody's body is different, getting a benchmark scan is something that can't be done retrospectively. Its quick and easy taking 5-15 minutes and costing $25-$90 depending on type and provider (or maybe even free as part of your gym membership) and once you have that benchmark you can track against this over time to customise a lifestyle plan which keeps you in the healthy range for longterm wellness.

Learn more here - What a body composition scan can tell you and why you should get one.

Love your body, love your life. Live a healthy lifestyle for a lifetime of wellness.

Self-love, Starting From Scratch - Some Practical Tricks

webmaster@sassable.com — Thu, 27 Oct 2022 19:00:32 +1100

As someone whose self-love journey began at a place where I hated myself so much a didn’t want to keep living, and ended (or continues today) at a place where I love myself and my life so much I never want to die, I feel I’ve done a nice and extreme version of this story, now well-placed to share some tricks that worked for me, and might make it an easier, faster road for someone else. My opinion these days, is that self-love solves all the problems. And straight to the practical magic; here are the ways I recommend starting (if you can’t imagine loving yourself) and ways to continue progressing if you can already live with yourself but know you need more healing.

1. Saying “I love you” to yourself in the mirror. This can be real, real hard, especially if you don’t like yourself or your body etc. but expect tears to flow once you really start doing this, they represent the change in your physical chemistry that results from the practice. Get yourself alone, and look in the mirror, and even though you may not believe what you’re saying or feel connected to it at all, just say to yourself, without any reason needed to start out; “I love you”. As you continue doing this, you will feel the changes, and the more difficult it is to begin (some people feel anger, sadness or even just a total inability to stay in that place) the more important it is to do it. As you try to convince yourself or practice this, start to come up with reasons why it’s true. For me this was particularly hard to do because I felt like I hated myself and my body so much at the time I began that it was either this or stop living. So, I was determined, even though it felt stupid and painful and like nothing was happening, I knew I needed to just do it and do it and do it. I said to the woman in the mirror; “I love you, because no one else can love you if I don’t, and because you deserved love when you were a baby and you must also deserve it now. You’re me, and it’s my job to love you before it’s anyone else’s job. I owe you love, and I won’t let you down. I love you Holly, I love you.” I still get a full-body shiver replaying this memory because it was and is a powerful exercise. It should come to be the case that any time you look in the mirror, or catch your reflection in passing, your instinct is to kindness instead of being mean or harsh, to be kind to this person you are, whether it’s because you know it enables you to be kind to others, or just because you want life to not be uncomfortable.

2. How to love your body if you don’t love your body. There will be memories you have maybe of times in your life when you loved your body, or people you know who sort of exemplify this energy in their lives. Copy them and copy any memory of feeling you have about this. Maybe after you gave birth to children earlier in life you realised your body was miraculous for being able to do that. Maybe you can appreciate that it carries you around all day even when you hate on it constantly. It serves you and allows you to, if nothing else, breathe and exist and have a consciousness of your own. It’s YOUR body and perhaps you realise that it’s your duty to love it first, since no one else has time for that to be their key focus, only you do. And it belongs to you, it helps you achieve every great thing you’ve ever done. You might not love your skin but find ways in which you do, like in the fact that it holds all your insides in, and feels good in warm water and tells you when you’re cold etc.

3. Antidote judgmental thoughts. I found it helpful to be careful not to judge others because it reflected a judgemental nature, I was also treating myself with. When I walked along the street, I would hear in my mind thoughts of critical and cruel analysis of people’s bodies and outfits or hair styles or behaviours. It disgusted me that I had this pattern, but I was a child starting learning like anyone else and took compassion but also a firm hand in directing myself to be better than that. So, whenever I thought something unkind of someone I saw, I would immediately antidote that thought with another one of better focus. For example, if I thought “she’s overweight” I would catch the thought and say “No, how do I know what is right or wrong in body-weight? What do I like about this person’s body?” And it could be anything that I came up with next, but it had to be appreciative and loving. Like; “Their hair is long and healthy looking, I’d love having hair that shiny and healthy.” If I saw someone and was judgmental in my thinking regarding their clothes, I would ask myself without delay, “What do I like about their outfit?” And perhaps say then “The colours are beautiful”, or “That scarf is very stylish and a gorgeously textured fabric”. This is a version of the mirror work above, but applied to ourselves through mindfulness when in our environment, with the understanding that how we treat ourselves and how we treat others is indivisible. The people around you are just another mirror, so look kindly.

4. Remembering you were a baby once. I briefly lend to this at the first trick in this list as well, but it’s a great trick if you find it easy to be kind and allowing toward the beings off small children and babies, but not yourself. If it works well for you with animals and pets, then by all means, reframe this exercise through that lens. Think if the love you believe your young niece or nephew deserve, for example, or any new person to the world whom you know. Contemplate the fact that they do not deserve perfect love for any particular reason, just for being exactly as they are, and when they grow up it will be no different, just as it is no different for you. The animals around you may inspire in you the same unconditional love we’re going for here, one that doesn’t require any changes be made. So whatever works, do that.

5. There are no excuses. If there was ever a time to be cutthroat, it’s with self-hate. Be kind and loving with yourself and work hard for it, you’re worth it (and whether you feel that way or not yet, so are the people in your life and the potentials you came here to express). Get ruthless about loving yourself, even if it feels silly or pointless, trust me please, it’s not; it’s a game-changer. When you are the least loveable, love yourself harder. Be determined, be faithful, knowing it’s the least you can do, and the only thing you need to.

6. Water. You’re mostly water, right? So how do you feel about water? It’s not difficult for most people to begin working on a better relationship with water, and this only has beneficial results for you, being mostly water, and needing it in higher amounts each day than many of us consume. So, here’s the practice; acknowledge that you are water, acknowledge the clarity, purity and loving nature of water in whatever form it is, and say thank you, because it gives you life, makes you glow, holds you together and lets your brain function as it should. Dehydration is the first and worst thing that can happen to you, so get out in front, start loving water and make that one of your favourite relationships, it is after all, a relationship with you, the Earth and life itself.

7. Ever sung along to a love song, or sung one to a loved one? Picking a beautiful Adele song, about loving someone and singing it to yourself, is a powerful way to get the message into your subconscious. It’s often easier for those of us who deny themselves love, to practice love directed at others. Start using that focus to heal your relationship with you, by just flipping it back on yourself. Mimic the way you feel while singing a beautiful poem of romance to another, or to God, or whatever works for you in order to engage this unconditional and passionate emotional experience, and channel that energy right back at the one who needs it the most if you haven’t be giving it to yourself, you. It doesn’t matter at all what song you pick, but you should feel in love when you sing it.

My real-life experience was that I didn’t love myself to start with, and had no good reasons to. But by the end of the journey, certainly where I am today, I keep finding myself saying… wow, I actually really do love myself, I actually really do love being me and being alive. These days people say, oh its just Holly’s genetics, she was born this way, but I know better, and I want to tell people.

Because beauty is in the eye of the beholder, literally, so start beholding your beauty. It’s hard to explain, but you get more beautiful once you start this practice, your body changes, your habits and life change without any effort. But it starts with how you look at, speak to and generally treat yourself. Be kind, go forth and be beautiful, by loving yourself first.

Beat the binge

webmaster@sassable.com — Sat, 01 Apr 2017 15:26:00 +1100

Advancements in brain science have lead to new approaches to treating addiction which are also being applied to overcoming binge eating. This post will explain how to beat the binge, what causes binge eating in the first place, and effective techniques to accelerate recovery.

How to beat the binge

Ulitmately you need to make a decision to become a non-binger. "I was a binger, but now I'm not." "On the dd day of Mmm, Yyyy I gave up binge eating for good."

OLD WAY. Lets analyse your binge urges. What do they mean? What deeper emotional issues are behind this behaviour? How can we heal you?

NEW WAY. The primitive part of your brain (hindbrain/cerebellum, pons, and medulla oblongata/reptilian brain/croc brain) is playing out old patterns. By identifying an urge as an old pattern which no longer serves you, you can simply ignore it and with time it will go away completely.

HOW TO IGNORE AN URGE? There is a very subtle but highly significant nuance between ignoring an urge and fighting it off with will-power. The former is effective and with repetition will rewire your brain pathways and stop the urges occurring. The latter is energy-sapping and likely to have only temporary effectiveness before you eventually give in to an urge and in doing so strengthen the negative pattern rather than creating a new one which can strengthen over time whilst the negative pattern weakens.

So how do you tell the difference and how do you choose to ignore not fight an urge? When you ignore the urge you say "No, that's not me, that's not who I am, that doesn't align with who I am." When you fight an urge you say "No I don't want to do that anymore, I'm not going to. I really don't want to blow it." You are negotiating and arguing with the urge. Your croc brain has started a little debate which is playing out in your head. The urge is getting airplay and the debate is getting your attention. You need to respectfully decline the urge. "No, she's not here anymore." "You've dialled the wrong number." And hang up the phone.

The above really does work although it sounds overly simplified for a problem that may have plagued you for several years.

What causes binge eating in the first place?

Informative new research into the effects of processed Fructose on brain chemistry are showing that certain foods trigger a physiological response to 'Forage'. This research can help understand why certain foods can set off a powerful binge cycle.

We present evidence that fructose, by lowering energy in cells, triggers a foraging response similar to what occurs in starvation. This foraging response stimulates risk taking, impulsivity, novelty seeking, rapid decision making, and aggressiveness to aid the securing of food as a survival response (Johnson et. al., 2021).

Although the only direct cause is acting on an urge to binge, there are two factors at play which trigger an urge to binge which then replays itself.

The first is dieting. When you follow a restrictive diet and ignore your hunger, survival instincts will kick in to compensate and when you do eat, cause you to eat far larger quantities than normal. This is a normal healthy reaction. Anyone who has had a problem with binge eating and does not want to fall back into a pattern of binging needs to learn to respect their bodies survival mechanism and avoid fasting or severe dieting. It is likely that your survival response will be more highly-tuned to hunger. To successfully lose weight it is important, then, not to ignore your hunger. When your hunger reaches a moderately high intensity, eat something. You can eat a small meal. Your weight loss efforts will be most successful eating a small meal when your hunger reaches a moderate to moderately high intensity. Avoid allowing your hunger to reach high or maximum intensity as this will trigger compensatory eating and throw you out of balance. While you are correcting a pattern of binge eating it is advisable not to diet for a period of 6 to 12 months, and only when the binge eating urges have gone, to then follow any kind of dietary restriction but being diligent never to allow hunger levels to exceed a moderate level without then eating to satisfy your hunger. For a healthy way to reset your nutrition and feed your body without restriction or counting calories see our 33 day nutrition reset.

The second is conditioning. As you repeat a certain behaviour it becomes 'wired' into your brain. A habit is formed. This is also a natural healthy response to a repeated behaviour. This is a life preserving function because through the process of conditioning, behaviours are carried out with far less brain activity or attention freeing up capacity for dealing with the new, the unknown and the unexpected.

The pathways associated with the urge and response will be strengthened over time and will be fired more often. When you first make the decision that you are not a binger anymore, these urges will still be fired and will be strong. You may even still occasionally find yourself binging semi-unconsciously. However each time you observe the urge or the behaviour and remind yourself of your decision, you will be strengthening a new pathway in your brain. The more time that passes without acting on an urge to binge the weaker that pathway will become until it stops firing altogether.

It can be surprising to realise how easy it is to trigger a scarcity response to food when we don't permit ourselves to eat even though food is in abundance all around us.

Effective techniques to accelerate brain rewiring of your binge urges

Neuro Linguistic Programming offers a collection of techniques for short-circuiting the brain wiring to create instant change. If you are aware of certain events which trigger urges to binge, you can perform an NLP visualisation exercise to cancel these out. If there is a particular problem food which plays a role in your binge eating you can eliminate it.

Note it is definately easier to have an NLP practitioner guide you through one of these processes, however it can be equally effective to do so yourself. And once you've taken the time to learn the process and applied it to one change, you have a new tool you can use for all kinds of semi-subconscious patterns and behaviours.

Read through the description a couple of times. Make some notes about what you will visualise. Practice the steps individually and then perform the full process.

Disabling a trigger event

Examples of a trigger event might be walking into your house after having been out. You go into the kitchen, see the fridge, and that triggers you to start eating, even if you just ate. This is a bad habit and a good example of a pattern to 'swish' away.

This description of the Swish Pattern comes from: http://EzineArticles.com/5449542

1). First, identify the behavior you wish to change and then see the undesirable behavior in your mind's eye. (Getting a snack as soon as you walk in and see the fridge.)

2). Next, create a picture of yourself performing the new behavior. (Going to the tap and getting a glass of water.)

3). "Swish" the two pictures so that the undesirable behavior automatically triggers the resourceful one. To do this, make a clear, big bright picture of the undesirable behavior, then in the bottom right-hand corner of THAT picture, make a small dark picture of the new way you want to be. Now, take that small picture, and in less than a second, expand it in size and brightness and burst it through the first picture of the behavior you no longer desire. As you do this, say the word whoosh! with all the passion and enthusiasm you can.

4). Speed and repetition are the keys to this process. Now, as quickly as you can, do this five or six times - and have fun doing it. The message to your brain is, "See this? Whoosh! Do this. See this? Whoosh! Do this, etc." until the old picture automatically actually triggers the new picture; the new states and thus the new behavior becomes a natural part of your life.

Eliminating a problem food

If there is a certain food which plays a role in your binge eating, you may decide that you would prefer never to eat that again rather than have it continue to trigger binging. Only if this is the case, that you feel happy to eliminate that food from your diet, should you apply this technique. Note that it is equally easy to reapply this technique to reverse the effect, which you can do at anytime. This means that it is only permanent if you choose for it to be permanent.

Firstly you need to identify three different foods, the food you wish to eliminate from your diet, a food you really enjoy, and a food you dislike. If there is no food you dislike think of something you would never eat that you don't consider to be food, such as grass in a paddock.

To get started with this process, you need to callibrate your visualisation. You will do this twice, once with the food you like and once with the food you don't like. It is easiest to get a pen and paper and write your answers down.

Sit quietly, close your eyes, and prepare to think of the food you like for about 30 seconds. While you are doing this, gain a sense of how you perceive the idea of this food.

Do you see a picture of it?
Is it large or small, or medium sized?
Is it colour or black and white?
Is it bright or dull?
Is it framed?
Are you in the picture?
Is it far away or up close?
Is it off center to the left or right, or up higher or lower?
Do you sense a feeling or sensation in your body?
Where do you have this feeling?
What type of feeling or sensation is it?
Do you smell anything?
Do you hear anything?

When you have done your best to note down all of these 'modalities', move on to the second callibration.

Repeat the above process with the food you don't like. Answer each of the same questions.

You will now have an understanding of how your brain represents a food you do like as compared to a food you don't like.

The final step to perform this process is to visualise the food you are eliminating from your diet. Before you start, try to memorise each of the modalities of the second callibration. While you are doing the third visualisation, you are going to change each of these modalities to mimick the representation of the food you don't like. If you have a particular sensation when thinking about the food you don't like, actively create this sensation while you are thinking of the food you are eliminating, and remove any sensation which is associated with a food you do like. When you have made all of the adjustments to the representation the process is complete.

Post-Workout Soreness: What to ignore and what to report

frances@sassable.com — Mon, 18 Feb 2013 01:36:39 +1100

A healthy lifestyle should always come with a healthy dose of exercise. While a high intensity workout may lead to muscle soreness within 24-72 hours, not all types of discomfort is normal.

To begin with, there are two types of muscle discomfort that you may experience: muscle pain, and localized soreness. Muscle pain is a sharp, piercing feeling in an area or region. Localized soreness is a blunt discomfort that hurts when you do activities you would otherwise be able to do without pain before your workout.

Muscle pain is often the result of improper posture during a workout and the wrong set of exercises and weights. This is also an indicator that you're doing something wrong in the workout. Perhaps your balance is a bit off, or you're putting too much pressure on an injury.

Localized soreness should only be experienced in areas you are exercising such as the abdomen for crunches or the biceps for push-ups. Unless it's the body part you used in the routine, it shouldn't give you any discomfort. Areas like the neck and the lower back should be checked by the doctor once you feel either soreness or pain.

The old adage "no pain, no gain" is not at all true in all cases. Listen to your body, because it always knows what's good for it.

IPL: What You Should Know To Avoid Burns

webmaster@sassable.com — Sun, 10 Feb 2013 23:14:00 +1100

Intense Pulsed Light is an increasingly popular treatment in the beauty industry. It's used in non-surgical cosmetic procedures like those that aim to minimize freckles, wrinkles, and varicose veins. Another popular use for IPL is for hair removal. But before you try it out, you have to know a few things about it.

IPL treatments use short, intense pulses of filtered light to treat areas. Think of it as a low-grade laser penetrating through the top layer of your skin. This is one reason why patients receiving treatments and practitioners delivering them are required to wear eye protection.

The danger of second-degree burns is always present when it comes to IPL treatments. However, manufacturers are sure to include options to calibrate the machines according to the patient's specifications. So for your protection, always be aware of the following precautions before stepping into the treatment room:

First, schedule an appointment beforehand and ask the aesthetician or dermatologist what you need to do before stepping into the salon. Things like taking medication or applying deodorants or lotions will greatly affect the intensity of the light once it hits your skin.

Second, it is important to take note of pretreatment preparation and post-treatment instructions. Make sure you can commit to them before making that appointment.

While receiving the treatment, make sure to let the operator know when you feel a sharp, burning pain. Most lasers now are calibrated to minimize the pain on the patient's end, so it's best to let them know if it hurts. Aside from this, check whether the machine is FDA-approved, and calibrated according to your needs.

Lastly, never buy IPL home treatment machines on impulse. Make sure you do your research about the brand name by going to forums and checking for the FDA seal. Knock-offs are prevalent, and you might endanger yourself when you give in to the dirt-cheap price.

Basic Beauty

frances@sassable.com — Mon, 04 Feb 2013 13:36:52 +1100

We've heard beauty tips here and there from mothers, granma's and friends. But how many of them are actually useful for everyday beauty? Here are a couple that are relevant for your everyday routine.

Go natural. Avoid exagerrating makeup for everyday use. A cheek tint and lip gloss will do for casual days, and a light sweep of bronzer or blush and a light color on your lips and eyes are great for the office. Save the intense colors for nights out.

Brushing? Never brush curls to detangle because it will only create frizz. Use your fingers instead. If you have straight hair, brush to detangle, and use your fingers to style. Brushing flattens the hair while fingers create volume.

Ditch flaky makeup. Mascara and eye makeup that cakes, lipstick and lip gloss that stink, or even powdery cream concealer are way beyond their expiration date. Ditch them, and get new ones.

Find your shade and shape. These are the two fundamentals of a makeover- the shade of your skin and the shape of your face and body. Knowing these will help you determine everything that will look good on you- from clothes to hair style to makeup and glasses.

Moisturize and use SPF. Even if you have oily skin, it's important to moisturize. And do it with SPF products during the day. You'll thank yourself once you reach old age.

Always clarify. Detox, Exfoliate, and Clarifying Shampoo. These are keywords you must act on at least twice a month.

Image courtesy of Women's Day

The Benefits of Acupuncture

frances@sassable.com — Tue, 15 Jan 2013 13:35:44 +1100

Many people find it frightening to submit themselves to needles. However, there is one naturopathic treatment that uses needles that puncture the skin.

The basic principle is that these thin needles, when they puncture acupuncture points in the body, solve systematical imbalance. The practice originated in China, found its way to the rest of East Asia, and is now available almost everywhere in the world.

Some of the benefits of acupuncture include:

Visible improvement in the skin. Less wrinkles, tighter pores, and glowing skin. Some spas actually advocate acupuncture as the natural face lifter.
Natural pain killer. Having acupuncture decreases the need for pain killers post-surgery.
Improves digestion. Acupuncture is proven to cure indigestion mostly suffered by pregnant women.

If you're considering having acupuncture treatment, make sure that you go to a certified clinic or spa. The procedure requires a specific technique that only trained professionals can provide.

Image Source

Make Your Lipstick Stay In Place

frances@sassable.com — Tue, 08 Jan 2013 00:04:04 +1100

It can get annoying how you walk out the door with perfectly luscious lips, but come lunch time, the color washes out. There are a number of ways you can keep your lip color lasting the whole day. Here are some pointers.

Use a lip primer. Then use a lip liner under your lipstick.
Make sure your lips are not chapped. After brushing your teeth, gently move your toothbrush in a circular motion to remove any dead skin cells. Your lips will be soft, plump, and pinkish after.
Apply lip balm before you apply color. The lip balm assures that your lips do not chap after wearing lip color.
After applying lipstick, blot once, and reapply. Blot another time, and lightly dust with powder. Finish off with one last application.

Try following these few suggestions, and you'll find that you're making lesser trips to the ladies' room to retouch.

Image source

Keeping Your Bones Healthy

frances@sassable.com — Sat, 05 Jan 2013 01:52:00 +1100

Your bones take up much of the responsibility for keeping your body in good working condition. Hence, they need the same tlc that you give your skin, hair and teeth. Did you know that even the simplest changes in inclusions in your lifestyle can make significant impacts on your bones' health?

Including physical activities in your daily routine helps build strong bones even after you've stopped growing. It also slow down the process of bone loss and degeneration.
Of course, a good amount of Vitamin D coupled with calcium keeps the bones healthy. If you have a family history of bone diseases and fractures, are of Asian or European descent, and on the petite side, you have a higher chance of developing osteoporosis. So it's better to stock up on these vitamins.
Avoid the bad stuff like smoking, alcohol, substance abuse, and fastfood.
If you're a woman in your 40's consider having hormone therapy. Estrogen keeps bone density at a healthy density.

It's never too early- or too late- to start a new healthy habit. Remember, just a small change can make a big difference.

Image Source

What's Your Skin Tone?

frances@sassable.com — Tue, 25 Dec 2012 15:25:27 +1100

Your skin color may vary from another person's, but did you know that there are only two undertones for all skin colors out there? Cool skin and warm skin have different characteristics as well as a different spectrum of colors that go well with it. So just how do you determine your skin tone? If you just can't figure it out when you look in the mirror, there are three other ways.

First, and perhaps the fool-proof and idiot-proof one, is to look at the veins in your hands and feet. More green veins mean you have a warm undertone. More blue veins and you have a cool undertone. The logic is simple. Veins are blue, and if you have a warm, yellow undertone, blue + yellow = green!

Second, you can use jewelry. Silver, platinum, and white gold look good on cool skin tones. Golds look better on warm skin. Easy peasy, right?

Lastly, you can get hints from clothes. Use plain ones and place them next to your face. If the color washes you out or makes you look tired, then it's not for you. Generally, warm skin glows with earthy and vibrant colors such as browns, deep reds, and gemstone colors. Cooler skin looks fresh when next to light colors such as coral, neutrals, lavender, and mint.

Image Source

Sprained Your Ankle?

frances@sassable.com — Sat, 22 Dec 2012 18:45:16 +1100

The gym is a danger zone if you don't know how to properly exercise. In fact, close to 23,000 Americans seek medical attention for ankle sprains EACH DAY. That much, yes? It's not that fairly easy to injure that part of the body; it's just so darn vulnerable. So if you happen to find yourself nursing a sprained ankle, try the R.I.C.E. approach.

Rest. Avoid walking around with an injured ankle. Instead, lay it down and restrict movement. If you must exercise, do it with caution.

Ice. Ice reduces pain, inflammation, bleeding (in case of muscle tear), and swelling. Place an ice pack or give your foot a slush bath for 15-20 minutes every hour. However, indications of cold injury such as white skin should tell you to stop.

Compression. Compress the injured ankle with an elastic bandage until the swelling stops. Don't do it too tightly so that you don't restrict blood flow to the foot.

Elevation. Place the foot above heart level when you're sitting down or sleeping. Aside from icing the ankle, elevating it also helps reduce swelling because it allows gravity to drain the excess fluid from the area.

Sprained ankles should not deter you from going back to the gym. If you know how to handle it well, you'll be able to get back to fitness training once your foot heals.

Image Source

Wild Hair Blues

frances@sassable.com — Sun, 16 Dec 2012 02:33:49 +1100

Textured hair is a lot more difficult to tame than straight hair because the strands tend to get very delicate. This makes them vulnerable to dryness, breakage, and dullness. Here are some of the common mistakes ladies make when caring for curly or wavy hair.

Put the gun down.

Blow-dryers and straightening irons make the hair manageable for the first few hours, but then for the rest of the day they become dull, dry, and tangled. This is because heat dries up the hair, stripping textured hair of its natural oils. It's better to forego the heat and air dry.

Use your fingers.

Brushes and combs attempt to straighten out naturally textured hair thereby trying to alter its natural wave. Brushing dry hair will give you a lion's mane. Instead, use your fingers to remove tangles only after you towel-dry your hair.

Don't pile up on the product.

The necessities are sulfate-free shampoo, an intensive moisturizing conditioner, and just one curl-enhancinng product such as mousse, gels, and spritzes. Sprays can be too harsh while serums will add more oil to your already oily hair. Shampoo your hair every other day, and deep condition afterwards.

Sleep with silk or a pineapple hair

Silk pillowcases protect your hair from rubbing against a coarse and rough surface. This is especially important if you tend to sleep with your hair wet as it minimizes breakage. During days when you don't have to wash your hair, you have to pineapple it so that the curls don't loosen. To do this, bend over and gather the hair loosely at the crown. This creates volume while preserving your curls- all while you sleep.

Love them or hate them, you have to take care of them if you are hell-bent on keeping your locks healthy.

Image Source

Stress Relief in Under 1 Hour

frances@sassable.com — Mon, 10 Dec 2012 03:44:17 +1100

You spend hours on end at the office consumed with work. You're at risk for fatigue, headaches, and back pain. To ease the tension, here are some quick relief solutions that don't require much resources, time, or equipment.

Stretch

Stretching relieves your muscles from a strenuous position by elongating them and allowing them to contract. Chair exercises in counts of 15 are enough to give your body a quick break.

Communicate

Studies show that a quick chat with the person in the next cubicle keeps your brain alert as it continuously works up a conversation. Invite your neighbor for a quick snack or drink at the canteen or at a cafe.

Tea

Teas, specifically oolong tea is shown to reduce the amount of stress. So if you have a minute or two, heat some water up and steep a bag of tea. Sipping it while it's hot releases the aroma, which also contributes to relaxing.

Shutdown

Turn off your email, Facebook, Twitter (basically all your online gadgets) for 10 minutes and take a quick nap, but make sure you don't doze off for more than 30 minutes. Otherwise, it has an opposing effect of making you feel drowsy throughout the rest of the day and giving you a difficult time falling asleep in the evening.

Image Source

How to Find the Best Red

webmaster@sassable.com — Sun, 25 Nov 2012 18:14:13 +1100

Red is an intense color. It screams for attention, but when the right shade is worn, it sings hallelujah and sends praises to the gods of beauty. With the sea of red that is out there, it’s quite difficult to point out which shade looks good on you. So here’s a quick guide to determining which red works best on your skin tone.

Warm skin tones, those with olive undertones, go well with dark shades of red- those with blue or brown undertones. These would be burgundy and berry, among many others.

Cool skin tones are often found among ladies with naturally light hair such as blondes. On the other hand, it can also be found among black haired women that have Snow White’s skin. Red lipstick with pink undertones work well on you.

Olive undertones are found among ladies with East Asian descent. You have a yellowish color which makes reds based on coral stand out.

Medium skin tones on brunettes also work well with pink or coral undertones. They bring out the subtle darkness to your complexion.

Lastly, if you're still confused as to what to wear, go for the true red. Think UK bus red, or fire engine red. For the faint-hearted, corals are fine. But take note that once you put it on, there's no turning back. So keep the lip gloss and the smokey eyes at bay because your lips are looking for attention.

Image Source

Ergonomic Furniture You Should Have

webmaster@sassable.com — Sat, 10 Nov 2012 23:59:00 +1100

People with scoliosis and other back problems have difficulty staying in a single position for so long a time.

Desk chair

Your office or den is the place where you'll spend most of your weekly waking hours. You've got deadlines and reports, and your back is constantly nagging at you to take a rest.

When you're working, you need a chair with good back support preferrably in the lumbar area. This pushes your lower back forward and upward so you don't crouch while typing.

Bed

An orthopedic bed supports your spine while you lie in sleep. Some are firm enough to keep your back straight while others are soft that they follow the curvature of your spine. Either way, you'll need one to be able to have a good night's sleep.

Dining Chair

You might not spend the whole day eating in the dining room, but there will be nights when you have to entertain 'til dawn. For these instances, you'll need a dining chair that's as ergonomic as your office chair.

Sofas, Couches, and Recliners

Lazyboys are the best alternative, but sometimes they just don't go well with the motif of your living room. So you'll need to substitute them with ergonomic sofas, couches, and recliners. Make sure that these furniture are conducive to sitting long hours as you may want to just stay seated and read a book or watch television the whole Sunday afternoon.

Image Source

What's in Your Emergency Makeup Kit?

webmaster@sassable.com — Tue, 30 Oct 2012 14:13:59 +1100

So you're one of the many women who have a treasure trove of makeups that could serve a whole fashion week. But you can't lug them all in your purse for work or for a night out every now and then, right? So what's the next best thing? A Makeup Kit.

Every girl has a set in her makeup kit. They are supposed to be compact, simple, and light, but do you often find yourself having two lip sticks, three bronzers, and even a dozen lip glosses? They key to creating a handy kit is to pick the most versatile color palette.

Lips

You need three things: lip balm, lip color/stain/stick, and lip gloss. A stick of lip balm is fine, but choose one in a clear color. When packing a lip color, make sure that it's not too pale nor too red. Coral is a good choice. As for the lip balm, choose one that's a little tainted with color and that plumps your lips a little.

Eyes

Eye palettes sometimes include blushes or bronzers. It's actually a good investment since you already have shades that go well with each other in one small packet.

Cheeks

You should only have two choices for your cheeks: bronze or flushed. So bring the color that you put on before you left your house, and replace it with a bronzer when you use it the next day.

Concealer

Under eye bags, pimples, uneven skin tone, rashes, you name it, your concealer can handle it. Pick the shade closest to your skin tone, and carry it with you at all times.

These are just the basics that you want to cover. You should also have mini brushes and applicators, a vial of perfume, tissue, and a hand sanitizer.

What do you have in your emergency makeup kit? Care to share it with us?