Foods To Eat If You Feel Constantly Hungry

There are many times when you eat enough; still, your belly is not satisfied, and it craves for more. Hunger cravings put you in a vicious circle of eating, feeling bad about it, and then the cycle keeps repeating. It is good to keep your stomach stuffed, but there is a thin line between eating and overeating.

Hunger growls are signals from the stomach to feed it. Some may get after several hours of consumption, while some may not feel the same. The reason for continually feeling hungry could be many varying from inadequate sleep to not consuming enough nutrients.

Why you feel constantly hungry?

A balanced diet has a variety of foods that gives you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. If you lack any of these, you feel the urge to eat more. Apart from food, hydration is equally important. Drinking the right amount of water has several benefits and has the potential to reduce appetite if consumed before meals. Stress and lack of proper sleep also affect the digestive system and push you to eat more. If you are distracted while having your food, this could be another reason to make you frequently hungry. Also, symmetry should be maintained to what you eat as per your workout routine.

What to eat if you feel hungry?

1). Porridge: As per food experts, eating oats porridge can keep you full for longer and reduce the hunger pangs. Oats have lower G.I. (Glycemic Index), meaning that they slowly release the glucose from carbohydrates into the bloodstream, keeping the energy levels high and preventing post-breakfast cravings.

2). Yogurt: Yogurt is a rich source of calcium and is high in protein. The amino acids in it can keep the hunger pangs at bay and help you stay away from peeping into your kitchen and refrigerator again and again. Adding fresh fruits to it, by blending it into a flavorful smoothie can gear up its benefits and taste.

3). Fruits: Fruits like apples, oranges, bananas, and pears are high in fiber and natural sugars. Along with their nutritional value, they have the potential to keep you satiated. It is recommended as a pre-meal snack to reduce the portion of your meal, and the fiber content will continue to make you feel satisfied.

4). Eggs: Eggs are a storehouse of protein and help keep you away from those platters full of foods for a long time by maintaining the blood sugar levels.
Brown Rice: Brown rice is a whole grain that offers essential vitamins and minerals that we have a habit of missing out. Brown rice is high in fiber that fills you up for long hours.

By Deepali Verma, RoundGlass Thali

Five Rules to Remember About Eating Chocolate

There is no doubt that we all love eating chocolates. When sad, people choose to eat chocolates for it is known to be a mood lifter, it stimulates the brainwaves and lowers the stress levels. When happy, people grab a chocolate bar to celebrate happiness. Chocolate gives you pleasure and satisfaction. A chocolate lover could easily relate to what it is about having chocolate in your refrigerator and binge on it. There is a possibility that you can’t stop eating chocolates due to many reasons, physical or emotional. If your answer is yes, there are simple rules you can follow that will prevent you from overeating chocolates.

A). Reason

Chocolate craving is a signal that the blood sugar levels in your body are dropping. Chocolate is high in sugar, which gives you an instant energy boost but stores the extra sugar in the bloodstream. Once the sugar level drops, it demands food again.

Rule no. 1

Eat more fiber and whole grains, along with a balanced diet with the right amount of protein, healthy fat, fruits, vegetables, and carbohydrates. This will help you overcome your sugar cravings.

B). Reason

Chocolates are rich in minerals, such as zinc, magnesium, etc. The deficiency of such minerals forces you to have the right amount of manganese and zinc by hooking you to chocolate.

Rule no. 2   

Prevention is better than cure. The right way is to get your blood check for any deficiencies and then change your diet accordingly. Add more mineral-rich foods and switch to pure cocoa to fix the chocolate hunger, without any added sugar.

C). Reason

Chocolate is indulgent and gives you momentary pleasure. Sometimes to enjoy your day and uplift your mood, you hanker over chocolate bites.

Rule no. 3

There are many alternatives, apart from chocolates, to give you enough pleasure. Go for a long drive, read your favorite book, dance, and so on to get the same joy as you get after eating chocolate.

D). Reason

When you think about chocolates, you get chocolates. Even if you are considering not to eat it, still you are thinking about chocolates. Stop focusing on chocolates.

Rule no. 4

Think more about delicious food items; if you love cooking, go to your kitchen and start preparing a healthy yet delicious meal. This will help you to draw your attention from chocolates.

E). Reason

Milk chocolates are full of added sugar, which rushes the urge to eat more and more sugar.

Rule no. 5

Swapping milk chocolates with dark chocolates reduces the possibility of you binging on chocolates. A small bite of dark chocolates conquers the sugar cravings without filling your body with unnecessary sugar.

Next time you crave for chocolates, you can try these simple alternatives and help yourself from surrendering to the sweetness of chocolates.

By Deepali Verma, RoundGlass Thali

Rules to Remember for Detox Fasting

A restricted diet chart excluding processed foods high in fat and sugar as per your body requirements can help you detoxify your body. Enjoy a revived version of you.

Detox fasting is a buzz among most of the health enthusiasts nowadays. Until now, we were fasting by restricting ourselves from eating grains as a ritual on some religious days or otherwise in the Indian context. Who knew it has the ability of detoxification behind it? Though our body is effective enough at removing toxins on a daily basis, detox fasting is a good way to remove the accumulated toxins from our body. Fasting calms the system down and triggers the waste in the body so that it can start working on releasing them.

In most cases, detox fasting is often linked with weight loss, but it has ample of benefits to offer from cleansing the kidneys, liver, lungs, and much more. The list of food items preferred during a detox diet is pretty similar to the one eaten during fasting. The bottom line is to eat light and fresh, and eliminate caffeine and saturated fats from your diet. While we are surrounded by more toxins in the environment than ever, we need to be more careful before we start practicing fasting for detoxification. Here is a guide.

1. How to start? As a learner, start with 24 to 72 hours of fasting and then stretch it to five to seven days depending upon your body needs. Start with a breakfast bowl with plenty of vitamin C, have some fruit juices, herbal teas, and a lot of veggies in your diet. Take care of the meal portions on the initial days and gradually decrease the intake, as fasting may bring some health concerns like headache, nausea, muscle cramps, and tiredness.

2. What to eat? Eat plenty of water-rich foods such as cucumbers, tomatoes, spinach, etc. Fiber-rich foods such as brown rice and whole grains are really beneficial. During the fasting period, our palate starts to regain its sensitivity. When we eat on regular days, our food platter is full of additives, oil, sugar, and salts; thus, our taste buds become desensitized. When we stop eating, the simplest foods start tasting flavorful, enjoy that. Drink at least two quarts of water every day and include herbal laxatives, antioxidants, relaxation techniques such as massage or sauna, and deep breathing exercises.

3. How to end? It is equally important to focus on how you break your fast. If you end by eating the wrong foods, it can ruin the entire effort. Therefore, it is always best to break the fast by eating vegetables, raw or cooked — for example, a bowl of green salads, steamed broccoli, or spinach. Do not overeat, start with smaller portions, and the rule of thumb for breaking the fast is to restrain from acidic foods such as packaged items, animal products, and processed foods.

Overall, you should eliminate known toxins like tobacco and alcohol. Maintain a balanced diet and a healthy lifestyle inclusive of daily routine exercise and an adequate amount of sleep and enough water. Stay Healthy!

By Deepali Verma, RoundGlass Thali

Get Your Fix of Green Tea With These Simple Recipes

Green tea can have multiple health benefits if you choose the right ingredient in the right quantity. A cup of this brew can be a rescue to many ailments.

Green tea has garnered quite a reputation worldwide. It is a ubiquitous beverage consumed in many households and is sometimes used as an alternative over the regular tea. This relaxing tea has acquired the souls of many health freaks for its innumerable health benefits from weight loss to maintain heart health and many more. While you are sipping this green to yellow-hued drink, it is essential to prepare it the right way to reap its benefits fully. There is no standard recipe or method to prepare a cup of green tea. But one should never boil the green tea leaves as it may give you a bitter taste and may not retain its beneficial properties. Yes, it’s that simple, and we have some quick green tea recipes for you to experiment at home.

1. Lemongrass Green Tea: Drinking a cup of this flavorful brew can keep you stimulated throughout the day with the goodness of fresh lemongrass. Lemongrass is rich in antioxidants and aids in improving your immunity to weight loss to healthy skin, and improved digestion. Some studies even claim that it restricts cancerous cells from growing.

Recipe: Heat a pan and add a glass of water to it. Bring it to a boil, now add few chopped strands of lemongrass, a few mint leaves, and a few tulsi (holy basil) leaves (optional). Lower the flame and let it boil for around 30 seconds. Switch off the flame and add a few green tea leaves. (You can also add a green tea bag). Cover it to infuse its flavors. Now strain and serve hot.

Best time to drink: Morning

2. Ginger Lemon Green Tea: A very popular mix of green tea leaves with ginger and lemon is a great recipe for detoxification. If consumed on an empty stomach, it can help you suppress your appetite and promote weight loss with an increased metabolic rate and healthy skin.

Recipe: Boil a glass of water in a pan. Now add a teaspoon of freshly grated ginger with one teaspoon of green tea leaves and lower flame for three to five minutes. Now switch off the flame and squeeze one lemon in it. Cover and let it extract its flavors. Strain and serve hot.

Best time to drink: Morning or after meals

3. Chamomile Green Tea: Chamomile tea is made with the chamomile flower, which is used to treat various health problems from ancient times. This tea is beneficial to treat anxiety and sleep complaints. Adding it to your regular green tea with reaping additional health benefits.

Recipe: To prepare chamomile green tea, add one teaspoon of chamomile tea or two fresh flowers without stem, if available in a teapot. Bring it to a boil and switch off the flame. Add a green tea bag, cover, and let it soak the flavors for 5-8 minutes. Strain and serve hot.

Best time to drink: Before going to bed

To enhance the taste, you can always add a spoon of honey or jaggery powder.

The above method is as per a cup, you can add the ingredients as per the quantity you choose to make. Enjoy your tea!

By Deepali Verma, RoundGlass Thali

Say Goodbye To Chocolate Cravings

Do you, at times, feel slave to selective hunger? Many of us are victims of food cravings extending from salt to fried to sweets.

We usually crave specific foods that indicates deficiency of micro or macronutrients in our body. Mainly food with high fat and sugar set one’s heart on and chocolate is one best example that contains both. While you face such a situation, what do you do? Grab a chocolate bar, or a cookie, or a spoon of Nutella, or any chocolate ingredient, and later feel guilty of the extra calories you consumed. Don’t worry, we have a remedy for your chocolate cravings. But before that, it’s important to find the reason for your chocolate cravings.

Why do you hanker for chocolates?

A sudden thrust that makes you go mad for chocolates may have many reasons counting including just a habit of eating chocolate during a day as many eat a bite of chocolate after every meal, so it’s a routine for them. A few women yearn for chocolates during PMS. Some eat to suppress the stress, anxiety, or depression as the high sugar content alleviates the mood for some time. For some, it helps to feed the stomach when hungry. Some may also crave if experiencing magnesium deficiency as it is believed that dark chocolate is high in magnesium content. You may also come across a few who grab it for a caffeine boost.

Chocolates have health benefits but equally high in sugar and fat that can be deleterious for many. Here are some healthy alternatives to say goodbye to your chocolate cravings.

1. Healthy Nuts: Go for a handful of nuts. These are protein-rich and low in carbs and make you feel full and curb the chocolate craving.

2. Your Favorite Fruit: Whenever chocolate cravings knock you, it is best to grab a bite of your beloved fresh fruit. It will help satisfy your sweet thirst with added health benefits.

3. Yogurts: A cup of yogurt is filled with calcium, protein, magnesium, and multivitamins. It has the ability to satisfy your chocolate cravings.

4. Smoothies/Milkshakes: A homemade smoothie or milkshake made with your choice of fruit or flavor can help you relieve your weakness of chocolates. It is full of antioxidants, vitamins, minerals, and calcium.

5. Hold Back: Though it needs a lot of sway, try to resist for 15 to 20 minutes, and if able to overcome, that’s the best way to curb your chocolate cravings forever. Still, if it persists, go for a small chunk of it.

Also, stay hydrated!

Craving for chocolates is not bad, but its excessive eating is harmful. Eating them in moderation is always recommended. And one can always hunt for healthy bites to cut the sugar intake.

DIY Herbal Teas from Your Kitchen

Tea is a morning ritual for many to kickstart their day. Add a few herbs from your own kitchen and make it healthier.

Herbal tea is the decoction of herbs — dried fruits, flowers, spices, and plants. A handful of fresh herbs is all you need to get some nature’s healing force in our body and feel the Mother Earth. Fresh herbs have the potential to treat common problems like cold, stomach ailments, and help enhance the immune system along with detoxification. They are loaded with multiple nutrients and vitamins that can help in the body functioning.

Herbal teas have come a long way and have been around since times immemorial. Now it may be used as fancy, but they are quite common in Indian families. The art of preserving and making homemade products is quite prevalent in India, our elders love using home remedies for every small thing. Our kitchens have a plethora of ingredients that can be used to make a refreshing herbal tea. Some of the natural herbs found in our balcony are mint, holy basil (tulsi), lemongrass, coriander, parsley, etc. If combined with the kitchen spices, a rich aromatic brew can soothe your soul.

Here are a few tea blends to stay healthy.

1. Ginger tea: Add a small piece of grated ginger, a stick of licorice (mulethi), broken into pieces and three to four crushed cloves, and a couple of mint leaves to a pan of boiling water (a glass). Simmer for five to seven minutes to let the flavor infuse in it. Now strain and consume warm. A hot cup of it can manage problems like bloating, indigestion, enhanced sugar levels, etc.

2. Lemongrass tea: Add a glass of water to a pan; once it starts boiling, add few leaves of lemongrass, dried or fresh, three to four basil leaves and a couple of crushed star anise, (optional). Let it simmer for eight to 10 minutes. Cover and let it soak the flavor. Lemongrass is packed with various medicinal properties and helps treat common flu. This tea can help you reduce weight, relieve stress, remove toxins, and keep you fresh throughout the day.

3. Cinnamon tea: Add a small cinnamon stick to a pot of boiling water (a glass) along with nutmeg (jayaphal) and a spoon of pure honey. Keep it on low flame and let the flavors steep for eight to10 minutes. Strain and enjoy. This powerful beverage is commonly prepared, and highly antioxidant that helps reduce inflammation, and blood sugar levels, improve heart health, and helps in shedding the extra pounds.

4. Turmeric tea: Boil a glass of water in a pan, add a sprig of curry leaves, small pieces of fresh turmeric, grated, and two to three crushed cloves. Let it extract the flavor for eight to 10 minutes. Now you can strain and serve. It is antiseptic, helps purifying the blood, and relaxes muscles. It keeps the body warm, hence good to be consumed in winters.

The method remains the same for most herbal teas, just the ingredients change. The above method is for one serving. You may alter as per your requirement and enjoy your hot sip.

By Deepali Verma, RoundGlass Thali

Eating When Hungry vs Eating on Schedule – What To Know

Eat three meals a day. No, eat six small meals a day. Every time you go to your kitchen, you feel like eating something, but are you hungry? Or if you are hungry, you wait for the right time to eat?

Eat. Don’t eat. Eat healthy, and so on. Every day we struggle with such thoughts before we start eating anything. Eating when hungry or eating on a schedule has always been questionable. But what’s right? Both have pros and cons. Before you eat anything, it is imperative to know your hunger. Hunger signals us to eat when our body needs energy. You must be able to recognize those stomach rumbles, when hungry and satiety signal, when full. This is the best to control your hunger and satisfy your stomach with the right amount of meal. Most of the time, people eat when they are not hungry, but feeling bored, emotional, or simply lonely. That’s where when one starts overeating. It is important to start monitoring your body and eat intuitively.

Eating only when hungry

Children are the best example to teach you this. They only eat when they are hungry and stop once they are full. If this is the case with you as well, you should feel good about it that you don’t struggle by eating food that you don’t want to rather wait for the hunger to return before you eat again. This probably will give you plenty of time to prepare your next meal as hunger will return slowly and helps in weight loss. You should also remember that this may also lead to overeating; therefore, be mindful that you eat only when hungry and what you eat is healthy and not a bowl of extra calories. Needless snacking will stall your weight loss.

Eating on schedule

If you are in a practice to eat at regular intervals, even when you are not hungry, you are simply piling up the already stacked stomach which eventually leads to restoring of the extra fuel as body fat. When you suppress your hunger and wait for your next mealtime, the blood sugar levels in your body drop, and you end up grabbing anything your hand gets on. Well, it may also help you avoid extreme hunger and overeating. Our bodies can really adapt to anything. Eat as per your body clock and if you don’t feel the urge to eat, don’t. The best is to eat while you are moderately hungry so that the right nutrients can go inside and perform better.

Eating time-based and eating instinct-based, both are correct in their own sense. It is important that you understand the goal and what your body needs. Create a balance between both time and urge and eat smart. If you eat three meals a day, it should be full of nutrients and make you feel healthy. If you opt for six meals a day, they should be small and healthy to keep your calorie intake in check.

By Deepali Verma, RoundGlass Thali

Electrolyte Water: Benefits and Myths

We all are aware of the universal fact that ‘water is life and we can’t live without it.’ If you drink water, you know all water doesn’t taste the same!

Never before this, words like alkaline water or electrolytes water surfaced the internet as they do now. We last studied the term electrolytes while we were in school. These are the essential minerals that conduct electricity when dissolved in water. Electrolytes are present in our bloodstream and other body fluids that carry an electric charge and help maintain the fluid levels among the body organs and aid in its proper functioning. Some common electrolytes found in our body are potassium, chloride, sodium, magnesium, phosphate, bicarbonate, and calcium. If you lose a significant amount of these minerals during the workout sessions, sweating, vomiting, or diarrhea, you may feel dehydrated or weak. In order to feel active and keep going, people go for sports drinks or energy boosters, and these are nothing but a pack of electrolytes powder, tablets, or electrolytes water.

What is electrolyte’s water?

Electrolyte water, like a sports drink, has added electrolytes (sodium, potassium, chloride, etc.) for better hydration. Today, the health-conscious society, every athlete or fitness enthusiast keeps a check on the electrolyte content even while buying a bottle of water. Can adding some electrolytes to the water increase its benefits? Here is a fact check for you to know about the electrolytes water.

Benefits

1. Electrolytes water helps to regulate the fluid levels in blood plasma and our body.

2. Electrolytes help to maintain the proper functioning of the nervous system and muscles by keeping the internal environment balanced.

3. Electrolytes help in the muscle contraction as it allows the muscle fiber to slide together or move over each other.

4. The right amount of electrolytes helps in keeping the appropriate pH levels in the body to stay healthy.

5. Electrolytes help to keep your body cool. During the scorching summer, our body is put to risk for a variety of heat-related illnesses. Therefore, proper intake of fluids and electrolytes is essential.

Myths

1. It is believed that the electrolytes in sports drinks can recover the mineral loss during sweating. Well, your favorite sports dink may not be able to reinstate the sodium and potassium loss to a great extent. Be mindful. They contain artificial colors and high levels of sugar, which can make you feel fatigued eventually.

2. Electrolyte beverages can improve dehydration. Electrolytes have the power to treat vomiting and diarrhea. Still, it may not be helpful for all age groups, infants and old-aged are more prone to dehydration, and simple electrolyte beverage may not be sufficient to restore the fluid loss.

3. Electrolytes water is more beneficial than water is a misconception as electrolytes water is not meant for all. It is helpful for the ones who are involved in physical activities and not sedentary individuals. People with regular routine should prefer normal purified water unless required.

By Deepali Verma, RoundGlass Thali

The Best Drinks for Dehydration

Every time there is water loss in the body, we tend to ask, are we drinking enough water? Due to the ubiquitous nature of water and its miracles, we somehow overlook various other natural drinks that help maintain the essential nutrient levels in a human body.

What is dehydration? Dehydration occurs when the amount of fluids from the body is not adequately replaced. It is mainly a result of excessive sweating, fever, diarrhea, vomiting, or less intake of water. As we know, every human body is roughly 75 percent of water and is essential as every cell, tissue, and organ in our body requires water for its functioning. If we talk about hydration, water is our first choice, as it is considered the most beneficial and keeps you hydrated for long. Not only it hydrates the body, but it also helps to remove harmful toxins and aids in weight loss. Therefore, eight glasses of water a day are recommended as low levels of dehydration can cause problems like headaches, lethargy, constipation, etc.

One must understand the importance of hydration — it is required to be active, have a good metabolism rate, regulating body temperature, and for proper brain functioning. And hydration doesn’t mean only water. We have a list of best dehydration drinks for you besides water.

1. Lemon Water: Lemon water, also known as nimbu paani, is a natural hydrator. A pinch of salt and a spoon of sugar to it can be a rescue to dehydration and infuse some amount of vitamin C as well as sodium in your body.

2. Coconut Water: Coconut water needs no introduction. It is certainly the best drink to rehydrate. It is high in potassium, electrolytes, and natural sugars which act as an instant energy enhancer.

3. Fruit-infused water: You might be bored of drinking plain water every time, add some cut fruits like lime, orange, apple, or cucumber, with basil or cinnamon sticks to get some natural sugar and a hint of flavor to it. It not only helps to detox the body but also keeps your body hydrated.

4. Green Juice: A glass of fresh cucumber or celery juice with some lemon, ginger, and mint can treat your body with essential minerals and keep you hydrating. You can also add a beetroot. It is not only great for hydration but also a blood purifier.

5. Herbal Tea: Teas like chamomile, hibiscus, or peppermint help to replace the fluid loss and rehydrate the body. These are caffeine-free and help to destress as well as calm the nerves.

6. Low Fat Milk: Along with providing nutrients like protein and calcium, milk has excellent hydrating properties as it contains a high level of electrolytes, which balances the water content in our body.

7. Oral Rehydration Solutions: While the ones available outside can be expensive and not readily available, you can prepare this at home with simple ingredients like sugar (six tablespoon), water (one liter), and salt (half a teaspoon). This acts as a natural energy booster to prevent dehydration.

Usually, summer is the time when the body needs more water intake, but we should not ignore that water is an essential requirement, and we need to keep our body hydrated enough throughout the year.

By Deepali Verma, RoundGlass Thali

The Best Prebiotic foods

We all know about probiotics but do we know that they need prebiotics to feed off. Prebiotics help in increasing the healthy bacteria in the gut and are an important part of our daily food intake.

Have you ever heard of the term prebiotic foods? Not to be confused with probiotics (live microorganisms inside our gastrointestinal tract), prebiotic foods are a type of fiber-rich foods which are nondigestible. These are the foods meant for the healthy microbes (bacteria, fungi, protozoa, and viruses) in our digestive system. These microbes are fundamental to our overall health from our gut health to body weight, immune functioning as well as mental health. These days with the intake of highly processed foods, we intend to make the microbes, the good bacteria starve; therefore, it is important to overview our prebiotic intake to nourish the microbes. In order to be considered a prebiotic, a nutrient needs to be selectively used by the good bacteria only to stimulate their growth and activity, plus it needs to induce some kind of health benefit for humans.

What is prebiotics?

Prebiotics are compounds that stimulate the growth or activity of probiotics. They are fermented in the colon, and our body can fully break them down to fuel the gut health. Some common prebiotics are fructans and galactans, which are mainly found in plants and vegetables.

Here is a list of some of the best prebiotic foods.

1. Banana: Bananas are low in fat, cholesterol, sodium and contains prebiotic fiber, which makes it a perfect food to be included for a healthy diet.

2. Barley: This is a popular cereal grain and also one of the oldest cultivated ones. It is rich in prebiotic fiber that promotes the growth of healthy bacteria in the digestive tract.

3. Legumes: Legumes such as chickpea, red kidney beans, and lentils contain a high level of prebiotic fiber which boosts the gut bacteria. Not only this, but they are easy to digest, keep you full for a long time, and are loaded with multiple minerals and vitamins such as potassium, protein, etc.

4. Asparagus: This is a spring vegetable, well loaded with prebiotic fiber and antioxidants. It promotes healthy gut health and helps to prevent certain cancers as well.

5. Raw Chicory Root: These contain inulin, an important prebiotic fiber that is hard to digest by humans. It is one of the best prebiotic food sources that aid digestion and alleviates constipation. It has a flavor similar to coffee but doesn’t contain caffeine.

6. Raw Garlic: It acts as a flavor enhancer and restricts the growth of harmful bacteria. Along with plenty of prebiotic benefits, it is rich in nutrients such as magnesium and various vitamins and minerals.

7. Onions and its Variants: Inulin and fructans prebiotics in onions helps to smoothen the process of digestion.

By Deepali Verma, RoundGlass Thali