Posted on

Coming Soon – JEWELRY – Unique pieces to accessorize your look!

In 2017 SharkB8Studio is proud to expand into jewelry design.  Once again the artist is delving into another area of creativity!  Updates soon – be sure to look for our new page and links!!!

Follow us on Twitter, Facebook, Pinterest, Tumblr and Instagram!

Posted on

The 10 Best Healthy Muffin Recipes – YeahMag

These baked muffins are all relatively low in fat and calories, and most are packed with fresh fruit, fiber, and good-for-you fats. They’re perfect for healthy breakfasts and snacks. Enjoy!

Source: The 10 Best Healthy Muffin Recipes – YeahMag

Posted on

How Mindful Eating Can Help You Lose Weight + 5 Tips to Get Started

Snacking while cooking dinner, eating while writing emails, munching on the drive to work. Multitasking might save time, but when it comes to eating there is also a cost: distraction.

Multitasking while eating makes it challenging to be mindful. Ever sat in front of the TV with a bag of chips or a bowl of ice cream and magically, the food vanishes before your eyes and you wonder what that last bite tasted like? Or maybe you find yourself at 10PM with calories remaining for the day so you go for the cookies, despite still feeling full from dinner. Whether eating is a result of physical or emotional distraction, both have the same end result: mindless eating.

Mindful eating is being aware of the taste, texture, aroma, presentation, and your body’s hunger and fullness cues. Getting to know your hunger and fullness is the secret to losing the weight for good and keeping it off.

1. Eat with balance. Eating a variety of foods at each meal not only provides balanced nutrition, it can also help with meal satisfaction. Make sure that your plate has 3 foods: Fiber, Fat, and Protein. These three ingredients take the longest to break down causing a slower release of energy and keeping you fuller for longer. Find fibers through fruit, vegetables, whole grains, nuts, and seeds. Opt for healthy fats like avocado, nuts, nut butters, seeds, and olive oils. Get protein from a variety of sources including meat, fish, poultry, tofu, tempeh, beans, and nuts.

2. Time your meals. If you’ve been dieting or eating sporadically for some time, it’s time to recalibrate your hunger and fullness meter. Many people say that when they begin mindful eating that they don’t really feel hungry or full; that’s likely because your hunger and fullness meter is off. Begin to get back on track by eating food in regular intervals, about every 4 hours or so–paying close attention to portion size. This is enough time for your body to recognize the swings in energy levels without getting overly hungry. Keep in mind if you still are not hungry after 4-5 hours of eating, you might have eaten a bit too much at that last meal. Not to worry though! Simply wait until your body tells you it needs more fuel in the tank before eating again. Check out this article to dive deeper into understanding and listening to your hunger cues.

3. Be Present. It can’t be overstated that to become a mindful eater, the mind and body must be present with the plate. Eat with intention, turn off the TV and shut down the computer while dining at the table. Distracted eating is a major contributor to unintentional overeating. Focusing on your meal or snack will not only lead to greater enjoyment of whatever you’re eating but a greater awareness of your hunger and satiety cues.

4. Know your numbers. Becoming aware of the body’s internal cues to hunger and fullness will keep blood sugar stable and increase energy levels. Mindful eating requires trusting the body to know “how much” food is needed and when to stop. When you sit down to a meal ask yourself, “How hungry am I”, and give it a number from 1 to 10 with 1 being starving and 10 being stuffed. We tend to eat with our eyes over our stomachs; mindful eating is a turn from that norm. Even though mindful eating is a skill we were born with and have lost along the way, it will take some time to relearn. Instead of eating on autopilot and cleaning your plate out of habit, challenge yourself to put the fork down when you are actually satisfied (6-7) vs. stuffed (8-9). Remember to not let your body get overly hungry and eat when you feel a gentle hunger (3).

5. Accept the here and now. So you want to make changes to your body composition and/or lose some weight, first start with loving your body just the way it is. If you find that you cannot accept yourself as you are, this is the first place to start on your mindful eating journey. The confidence that you find from within will keep you grounded and able to trust your body enough to be a mindful eater.

Mindful eating takes guts and can be scary, but on the other side there is freedom from the diet trap. Consider weight loss and improved body composition as a side effect of eating mindfully, instead of the end goal. For some this step can be achieved by finding an activity that you truly enjoy, cleaning out the closet and buying clothes that fit and look fabulous on you, or tossing the scale if it’s defining your self worth every time you step on it.

Lastly, remember to be patient with yourself as you begin eating mindfully. You might not feel good at it at first, but like with anything practice is key. Keep focused on your true goals and weight loss will be a side effect of your new healthful relationship with food.

Source: How Mindful Eating Can Help You Lose Weight + 5 Tips to Get Started

Posted on

8 Signs You’re Eating Too Much Sugar

Sugar is delicious. Anyone who denies that is lying. But because life is unfair, sugar, especially in copious amounts, is really bad for your health. In fact, once you learn about all the ways sugar impacts your body, it’s difficult to look at it the same way (despite knowing how heavenly it tastes). So how do you know if you’re eating too much? Here are eight red flags your body is sending you that it’s time to cut back on the sweet stuff.

1. You constantly crave sugary things.

The more sugar you eat, the more you’ll crave it. “More cravings then equal consuming more sugar—it becomes a vicious and addictive cycle,” Brooke Alpert, M.S., R.D., author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, tells SELF. This isn’t just because your taste buds have adapted and left you needing more and more to get that same taste, but also because of how sugar gives you a high followed by a crash, just like an actual drug. “By eating a high sugar diet, you cause a hormonal response in your body that’s like a wave, it brings you up and then you crash down and it triggers your body to want more sugar.”

2. You feel sluggish throughout the day.

What goes up must come down. After sugar causes an initial spike of insulin and that “high” feeling, it causes an inevitable crash. “Energy is most stable when blood sugar is stable, so when you’re consuming too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy,” Alpert says. Eating a lot of sugar also means it’s likely you’re not eating enough protein and fiber, both important nutrients for sustained energy.

3. Your skin won’t stop breaking out.

“Some people are sensitive to getting a spike in insulin from sugar intake, which can set off a hormonal cascade that can lead to a breakout like acne or rosacea,” Rebecca Kazin, M.D., of the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins department of dermatology, tells SELF. A sugar binge can show up on your face in just a few days. If your skin’s unruly, Kazin recommends reassessing your diet, otherwise “you may be treating skin for other issues without getting to the bottom of what’s really going on.”

4. You’re way moodier than usual.

The blood sugar crash that happens when you’re coming off a sugar high can cause mood swings and leave you feeling crabby. Not to mention, if your energy is also tanking, that just contributes to a bad attitude.

5. You’ve been putting on some weight.

Excess sugar is excess calories, and since it has no protein or fiber, it doesn’t fill you up (so you just keep eating it). It also triggers the release of insulin, a hormone that plays a big role in weight gain. When we eat sugar, the pancreas releases insulin, which carries sugar to our organs so it can be used for energy. When you load up on sugar, your body’s told to produce more insulin—over time, that excessive output can lead to insulin resistance. Insulin resistance means our bodies can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way. The initial weight gain from simply eating too many calories from sugar is being compounded by the disruption to your normal insulin response (there’s a link between insulin resistance and obesity). What’s more, when the pancreas works in overdrive for too long you can develop diabetes.

6. You’ve been getting more cavities.

When bacteria chow down on food particles in between the teeth, acid is produced, which causes tooth decay. Our saliva maintains a healthy balance of bacteria on its own, but eating sugar can impact the pH and throw off the natural ecosystem. This gives the bacteria a chance to thrive and multiply, leading to cavities.

7. Your brain tends to get foggy, especially after a meal.

This fog is a common symptom of low blood sugar. When you eat a lot of sugar, your blood sugar levels rapidly rise and fall instead of gradually doing so. “Poor blood sugar control is a major risk for cognitive issues and impairment,” says Alpert.

8. Nothing tastes as sweet as it used to.

“Eating too much sugar basically bombards your taste buds,” Alpert says. “This sugar overkill causes your taste bud sugar tolerance to go up, so you need more and more sugar to satisfy that sweet craving.” When your taste buds need lots of sugar to feel like something is sweet enough, it can be tough to lower your base level. However, it you cut back and suffer through it in the beginning, you’ll eventually lower your tolerance again and be content with minimal sugar. You might even start to feel like things are too sweet for you and—gasp!—be happier consuming sugar in moderation.

—By Amy Marturana

Source: 8 Signs You’re Eating Too Much Sugar

Posted on

8 Lunch-Packing Tips That Will Transform Your Eating Habits – Hello Healthy

Actually packing a lunch on a daily basis is a nice idea that typically goes from a mission on Monday to a failure by Friday. You start your week with the best of intentions: A trip to the grocery store, bags on bags of leafy greens, fresh produce, and lean proteins. Monday, you pack a nice, if somewhat meek salad and think I’m gonna save so much money and eat so healthy this week. But then you get to work and notice your office cafeteria is serving loaded baked potatoes. So you put that salad in the fridge and decide you’ll eat it tomorrow. By Friday your lunch packing intentions are nothing more than a distant memory, and you’ve completely forgotten about that sad salad in the fridge and all your other now wilted and slimy groceries. I don’t know about you, but this is my weekly dilemma.

Avoiding this scenario isn’t easy if you aren’t of the lunch packing nature. Even if you know that bringing food into work is the more affordable and healthier option, it can be hard to convince yourself to pack some food the night before, and even harder to remember to take it with you the next day. You need a few packing hacks to get you on the road to that lunch-from-home life. These eight tricks are easy-as-pie, kind of fun, and totally ingenious. Maybe you just need to start a lunch-bringing-club with your colleagues. Or maybe it’s time to consider finally signing up for that meal delivery service. Find out what lunch tips work best for you.

1. Invest in the right equipment.
If you have lousy food storage containers, you’re not going to want to use them to pack your lunch. Having the right equipment is the first change you need to make if you’re serious about switching up your lunch packing habits.

For salads, Mason jars work well because they allow you to keep your dressing separate from your dainty ingredients (like spinach and romaine lettuce), so you never accidentally end up with a wilty mess.

These BPA-free plastic, glass, and metal containers are also great for any number of meals. I personally like to use the ones that are styled more like bento-boxes, because they’re divided into sections. This allows me to compartmentalize my food, so that the flavors don’t end up all melding together—so my grapes don’t wind up covered in salmon teriyaki sauce. Plus they’re super cute.

2. Making a big dinner? Pack up your leftovers immediately!
One big dinnertime mistake we often make is not packing up leftovers. Just because you cooked a lot of food, doesn’t mean you have to eat it all. “I’ll often double a portion and pack up the extras right then so there’s no temptation for seconds,” Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition, tells SELF. Packing up your food immediately will also ensure everything stays super fresh. It’s a win-win.

3. Prep ingredients that are easy to mix-and-match.
This is a favorite trick of nutritionists. Lauren Minchen, M.P.H., R.D.N., C.D.N., owner of Lauren Minchen Nutrition and Golda Bar, will grill a bunch of chicken on the weekend and keep that in her fridge. She also likes to have canned fish and other already-prepped proteins on hand.

Other ingredients you can make ahead include chopped and cleaned fresh fruits (which are also easy to add to breakfast and eat for snacks), big portions of cooked whole grains like quinoa or farro, and large amounts of roasted vegetables. These are all ingredients that can be easily stored and added to salads, grain bowls, soups, and so much more.

4. Keep condiments at your desk.
If your favorite hot sauce is waiting for you at work, odds are you’re going to want to use it. Keeping ingredients you love at your desk will help you actually pack and bring a lunch. But this trick doesn’t just apply to condiments. Stash lemons in a drawer or olive oil on a shelf—maybe even make a big batch of whole grains at the beginning of the week to store in the office fridge.

5. Start a bring-your-lunch-to-work club with your colleagues.
They say misery loves company, so if packing lunch is one of your least favorite tasks, find someone at work who will do it with you. Maybe even get a whole lunch-bringing group together. Set cooking or ingredient restrictions—chicken on Monday, salad on Thursday, whatever you like. Even set up a swapping or sharing system. Think of it as a book club, but with food.

6. Sign up for a meal delivery service.
These services are all the rage right now for a reason. These companies eliminate all the annoying parts about cooking—grocery shopping, recipe prep and planning. They also deliver recipes with enough ingredients for two servings, which means automatic leftovers if you’re cooking for one.

7. Pack a meal you actually want to eat.
Sometimes that healthy meal you packed can be a little too…healthy. If you usually hate kale, but packed a kale salad because you think that’s what you should be eating, you’re still not going to want to eat it when push comes to shove. There is one incredibly easy way to keep your lunch choices in line with your tastes: At nighttime, while you’re packing, think to yourself, would I eat this right now? If the answer is no, it will probably still be no tomorrow.

8. Leave yourself a note so you don’t forget your food.
Phone, keys, wallet, anything else? Yes, your lunch! How many times have you packed a delicious rice bowl, only to realize halfway to work that you’ve completely forgotten it? For me, this is a constant issue, but there are ways to avoid it.

Gorin sets calendar reminders on her phone—do this when you finish packing your lunch so there’s no risk of forgetting. Minchen likes to write a note and keep it next to her purse, coffee maker, or fridge. Make sure it’s somewhere where you will be more likely to see it. Maybe that’s on your bedroom door, or even on your bathroom mirror.

Source: 8 Lunch-Packing Tips That Will Transform Your Eating Habits – Hello HealthyHello Healthy