What to Eat When You are Hungry During Fasting

Eating meals spread throughout the day is one of the habits that we humans are used to. So, when you are fasting, hunger is bound to trigger you and it is not bad.

Fasting is the new fashion. It is not just restricted to cutting the intake of grains on any auspicious day; it is well beyond it. Fasting can help you reap several health benefits from detoxification to even weight loss. One thing that comes along with fasting is hunger or sometimes hanger (hunger plus anger).

However, this may not be a case with all, as many may not feel the hunger during fasting. This could be because their appetite keeps them full. Appetite can set off due to many reasons including hormones, senses, or emotions like boredom or stress. If you have a habit of eating all day long and when you experience hunger pangs, know that it’s temporary and you can overcome it. It’s just a matter of 20 minutes, for it to last.

Start your fasting with only three meals a day within the stipulated time with no extra calories. Keep following this practice until hunger triggers you, and if so, meditate for some time. This may help you overcome the desire to eat. Involve yourself in something you enjoy doing, this will make a shift in your focus, phone a friend you love talking to, these things are sure to help you switch your mind from food. Hunger is natural and it’s okay to feel hungry even during fasting, don’t be afraid of it. It is advisable to eat right and what suits your body to ensure maximum results from your fasting.

Here is a list of food items you can eat during fasting.

1. Eat low carb, high fat: It is recommended to stick to high quality, low carbohydrate, high fat, and moderate meals during fasting. This stabilizes blood sugars, promotes satiety, and make your fasting process swift.

2. Reduce electrolytes: Replace the electrolytes intake with salt. While fasting, you may experience dry mouth and thirst, despite drinking enough water. It can lead to increased hunger. A pinch of salt can help to vanish your hunger. Also, adding high mineral supplements like magnesium, potassium, etc. can be helpful.

3. Herbal tea: Drink herbal tea. The non-caffeinated tea will help you have a flavorful experience during your fasting window without harming your practice.

4. Chew gum: Chewing gum can help you put your hunger at bay. Don’t go for any flavored bubble gum or mint. Chewing gum can satisfy your need to eat something in your mouth and help you stay away from your food for an extended period.

5. Stay hydrated: Drink enough water during your fast period to stay hydrated and kill problems like headaches, muscle cramps, and hunger pangs. You can even add cut fruits to your water to add flavor and extra benefits.

Having said that, if hunger still hovers your mind, change your fasting regime. Fasting should make you feel livelier, light, and confidant, it’s effortless and it should fit into your life.

By Deepali Verma, RoundGlass Thali

The 4Ps: Plant-based Protein, Prebiotics, and Probiotics

The food that we consume plays an important role in our wholistic wellbeing and it’s essential to understand what to consume. Let’s start with the 4Ps: Plant-based Protein, Prebiotics, and Probiotics.

As the trend of veganism is rising, more and more people are inclined to adopt the vegan diet or switch to a ‘plant-based’ diet. It is to reduce the use of animal products and have the fortified health benefits of a vegan diet when compared to an omnivore’s diet. Saying it, not because the non-vegetarian food is bad, but in contrast, it is more nutritious. Who knew vegan sausages would rule the minds of many? Many vegan products come with new labels, including the nutritional value, in order to crush the myth of them being less in nutritional content. While the food choices are continuing to be plant-based, the concept of 4Ps: Plant-based Protein, Prebiotics, and Probiotics are making space in people’s minds.

Plant-Based Protein: It is truly a vegan or vegetarian diet that can fulfill all the essential nutrient requirements of our body. Still many believe that getting enough protein, vitamins, and minerals can be a little harder for people who do not consume any animal product. If the right plant-based products are chosen, it can provide the required amount of protein and other nutrients. Some plant-rich products such as protein-rich vegetables, soybeans, lentils, chickpea, peanuts, almonds, chia seeds, potato, and quinoa can provide high protein content per serving. Eating a varied diet can provide all essential amino acids.

Prebiotics: When it comes to gut health, prebiotics are considered the best for maintaining a proper digestive system. Having a diet rich in naturally occurring prebiotic foods is the best way to support your gut. If you are looking to utilize the power of plants for a healthier gut, start adding some of the best plant-centered prebiotics such as garlic, onion, berries, whole grains, etc to your meal. Eating a plant-rich diet is sure to make you feel more energized and resilient.

Probiotics: For many, probiotic means yogurt, and some vegans might get upset about it, as they are on a no-animal products diet. Don’t worry, there are many plant-based probiotic alternatives to give you the equivalent health benefits. Probiotic bacteria are beneficial for health, and they can be found in various fermented plant-based foods. Coconut, soy, and almond milk-based yogurt are great substitutes that are available in the market these days to solve your vegan probiotics options. The most common of them are pickles, fermented soy products, kombucha, etc.

A vegan diet can help you consume fewer calories and improve many health conditions. While taking over the vegan diet, it is best to start under your doctor’s guidance.

By Deepali Verma, RoundGlass Thali

Plan Your Lunch Well to Eat Light at Dinner

From breakfast to lunch to dinner, all are essential meals of the day. Eating the right amount of calorie count in each meal can help you achieve your body requirements.

The famous saying, ‘breakfast like a king, lunch like a prince and dinner like a pauper,’ stands right while managing your diet plan for the day. There have been many types of research to decide the right time for heavy meals; some say, breakfast should be a heavy meal. Since it is the first meal of the day, it should be able to keep you going throughout the day. For some, it should be during the day that you consume most of the food for the reason that there is enough time to digest the food. In many cases, it is also recommended to take small six meals rather than three large meals a day. The debate is still on to decide the best time for the largest meal of the day.

As per recent studies, the best time to enjoy your heaviest meal is during the day, and dinner should be as light as salads, porridge, soups, and alike. It is not only great for weight loss but overall health. With the changing lifestyles, most of us are pretty busy attending meetings in the office or involved in any other work during the daytime, and evenings or night is the time to relax and feed our bellies well. At the same time, binging on our favorite food during dinner, we forget its impact on our body and often end up taking large meals.

Why your biggest meal should be during the day?

As per Ayurveda, the science of life that originated in India 5,000 years ago, one should consume the most calorie-rich food during lunchtime and prefer eating light in the late hours of the day. The science of Ayurveda revolves around digestion. A strong digestive system can maintain a healthy body. Ayurveda says that during the daytime, the digestive fire, agni is at its maximum. The digestive fire is directly proportional to the movement of the sun, since the heat of the sun is highest during the day from noon to 2 p.m., so is the digestive heat in our body. As the sun goes down, the heat also decreases, thus it is recommended to reduce the food intake later in the day.

How to plan the lunch

The average calorie intake by a healthy body should be 1500 calories per day. While experts recommend consuming the most calories during the lunchtime, almost half (750 calories) of the total count. And the calories during dinner should not beyond 300 calories. Therefore, eat your complex carbohydrates, fats, proteins, etc. during the lunch hour.

Before you adopt any change in your eating habits, it is always recommended to start under the guidance of your nutritionist or dietician.

By Deepali Verma, RoundGlass Thali

4 Daily Routine Habits That Heal PCOS

Meet a woman in the reproductive age group and ask her what scares the most – the answer would probably be PCOS. The unfortunate point about PCOS is that its symptoms are underrated. Irregular periods, acne problems, and weight fluctuations directly contribute to PCOS – polycystic ovary syndrome. PCOS can affect the way a woman’s hormonal functions happen.

If you know someone who is affected with PCOS, here are a few tips that you should share with them.

1. Workout and make yourself physically fit!

The problem with people from the present generation is we prefer automated life over manually controlled life. Remember to exercise every day.

Choose workouts that strengthen muscles and cardio health.

2. Eat the right kind of food

Low glycemic foods generally have the potential to heal PCOS. Also, a healthy diet keeps you away from any disease. What you eat every day should necessarily include protein, minerals, vitamins, and carbohydrates.

Eat foods that evolve from good manufacturing practices. Pay attention to what your body needs daily before you progress with your routine.

3. Keep yourself busy to keep away from feeling low

There are ups and downs in everyone’s life. Remember that when you feel low, you also contribute to other health issues like hormonal imbalance, irregular periods, and insomnia. Whenever you feel low, rush to your trusted mates who can hear and understand your feelings.

Keep yourself busy with things you like to do and meditate with soothing music. This could be the primary step to deal with PCOS.

4. Choose what is best to your body

You hear that your friend has lost weight by following a specific form of diet. Yet another friend of yours says that a processed drink has cured her acne. Don’t you get tempted to adopt those strategies to feel better? It is obvious!

What should you do when you listen to those stories? Think, examine, and act. Choose what is best for your body. Never go with processed foods and unhealthy eating patterns that question your sustainability.

These habits are easy to adopt and follow. You do not need to be extra cautious about what you are doing. Also, note that these habits can keep you away from many major health complications.

DISCLAIMER: While we have taken steps to check the accuracy of information & practices shared here, it is not a replacement for a doctor’s opinion. It is important to always check with your own doctor before trying any medication, practice, or suggestion from this site.

Everything You Need to Know About PCOS

Chances are that at least one woman in your immediate circle has PCOS. Maybe it’s your friend, sister, or that colleague desperately trying to find relief. Affecting about 11 to 22% of all adolescent girls in India, occurrences of PCOS are on a rise the world over. But what is this disease exactly? Let’s find out!

Understanding PCOS

Polycystic ovarian syndrome is a common health problem caused by an imbalance of reproductive hormones and affects women between the ages of 15 to 44 years. While the causes of PCOS are largely unknown, it is known to run in families—as it appears to have an autosomal dominant mode of inheritance. So your risk of being affected by it is higher if your mother or sister has it. That said, a genetic predisposition might be difficult to prove as there is not enough evidence to this end.

Women with PCOS report abnormalities in their metabolism and production of certain hormones like androgens, oestrogens, and luteinizing hormone. PCOS is also associated with higher levels of blood sugar as well as insulin resistance, and obesity. In fact, there is evidence that women who are obese are at a higher risk of PCOS.

What are the symptoms of PCOS?

PCOS comes with a plethora of symptoms, like:

1. Irregular menstrual cycle Getting your periods once every two to six months, as opposed to a regular cycle of 28 to 30 days, is a tell-tale sign. A small percentage of women have no periods at all and need medication to correct that. Others may have prolonged and heavy periods, a scanty flow, or irregular flow.

2. Cosmetic problems: Girls usually suffer from acne (about 20% of all reported cases), hirsutism or increased hair growth (about 45 to 70% of all reported cases), and more rarely male pattern hair loss.

3. Fertility issues: Women who have PCOS find it difficult to conceive and are at an increased risk of miscarriages. Apart from this, women are also at risk for obesity (about 31 to 38%), early diabetes or insulin resistance, high blood pressure, fatty liver, increased risk for cerebrovascular disease (strokes, etc.).

What is the treatment for PCOS?

Despite several advances in the world of medicine, the treatment of PCOS remains the same—which involves weight loss and lifestyle modifications. Weight loss helps balance out the abnormal levels of hormones and reduces the symptoms to some extent, although a complete cure may not be entirely possible. Additionally, your doctor might suggest:

1. Birth control pills to regularize periods. Drugs containing progesterone are used to induce periods once every three to four months if the woman does not want to take birth control pills every day. Moreover, birth control pills containing cyproterone acetate are used to treat hirsutism and acne. However, this treatment has to be used for a minimum of six to nine months in order to see results.

2. Ovulation drugs and injections if you can’t conceive despite losing weight.

3. Metformin, a drug for diabetics, to reduce insulin and luteinizing hormone levels. It also contributes to weight loss if taken regularly for six months.

However, it must be emphasized that the long term management of PCOS can only happen by weight loss and lifestyle modifications.

So, why is PCOS on a rise?  

There seem to be several causes for this problem spreading far and wide—the most common ones being increasing obesity, unhealthy food habits, and lack of exercise.

When it comes to PCOS, ignorance is not bliss!

PCOS is a syndrome that affects several organs of the body. So if not recognized early and managed appropriately, it can lead to menstrual irregularities, cosmetic problems, psychological issues, diabetes, heart disease, and even endometrial cancer. Hence, it is extremely important that you see your doctor when you first see the symptoms coming on.

Sore Throat? Try These Natural Lozenges to Get Relief From It!

Sore throat can be annoying as it starts with itchy and scratchy feeling in the throat that leads to cough.

Though there are many medicated lozenge to treat throat infection, they are often loaded with sugars and other preservatives. So, you should opt for natural lozenges instead of medicated ones.

Here are some natural lozenges that help treat sore throat:

1. Mulethi (Liquorice root): This medicinal herb is known for its throat-soothing properties. Take a small piece of mulethi and chew it if your sore throat is giving you a hard time.

2. Cloves: Because of its antibacterial properties, cloves can help you get rid of the inflammation and fight the primary cause of the throat ache.

3. Ginger: Ginger is a well-known remedy for sore throat as it not only relieves your throat ache but also clears mucus congestion. Its anti-bacterial properties also help to fight the Streptococcus bacteria responsible for the infection.

4. Garlic: The antimicrobial properties in garlic help to soothe a sore throat. Have it at night and pop a clove in your mouth to remove its strong aftertaste.

5 Ways to Flatten Your Belly (With Diet)

Getting a flat stomach is not possible with only exercising. A diet plan is necessary for any health enthusiast to cut down the midsection fat.

Every second person on this planet dreams of having a perfect body figure. Getting up there is not an easy task. Eating less, working out more, aerobics, Zumba, pilates, and many such physical activities can up the process of shedding that flab around your belly. Still, there is a lot more you need to do than just exercise. It is crucial to reduce the extra inches from your stomach, as the tough fat around it can gear up the risk factor of several ailments, like heart diseases, high blood pressure, diabetes, and heart stroke. And it is possible to have a flat tummy without doing endless crunches and sit-ups. Yes, our diet plays an essential role in cutting the mid-waist fat.

Trimming the belly fat can be a real fight for many. Cutting it with just eating the right food can help you maintain a perfect body shape in the long run. As in other cases, once you stop doing any physical activity, the weight piles up again, and you come back to square one. Changing your lifestyle habits can have a more significant effect on your stomach. Knowing what to avoid and adding the essential nutrients to your meal can fix the issue of belly fat. Here is how:

1. Add more fiber: The key is to eat healthily; fiber foods are great for a healthy diet. It keeps you full for a longer period. Therefore it stops you from overeating and frequently eating in between your meals. It maintains the digestive system, which reduces bloating and makes you look slimmer.

2. Cut the calorie count: High-calorie food is good in taste, but they provide very few or no nutrients. Choosing foods with low calories can help you in weight loss, and automatically eat fewer calories while still eating large and filling portions.

3. Switch to monosaturated fatty acids: Monosaturated fats are dietary fiber, which is one of the good fats. Replacing it with saturated fats can help you reduce weight. A monosaturated fat is found in avocado, olive oil, nuts, sesame oil, and peanut butter with no added sugar.

4. Eat small and frequent meals: Reduce the portion of meals and try eating small meals in between breakfast, lunch, and dinner to maintain the blood sugar levels and avoid overeating. Eating little and healthy snacks in between are healthier and keep the digestive system healthy.

5. Quit alcohol: Cutting alcohol or quitting alcohol helps you to maintain a healthy regime. Alcohol is high in calories and makes you feeble in front of junk items such as burgers, fries, pizza, chocolate, and potato chips.

6. Eat slowly: Eating fast makes you take in more air, which leads to excess gas and bloating. While eating slowly helps you eat consciously and doesn’t let you overeat.

All the above-highlighted facts help to slim you down. Above and beyond, the right amount of sleep, less stress, and enough water intake are some common behaviors to adopt.

Take this 5-20 min mindful eating sessions

Can Meditation Help You Control Cravings

Meditation can make you aware of your physical state as well as your mental wellbeing. It can make you mindful of your thoughts and actions and bring them in coordination with your physical health.

Many people are prey to various cravings. It can be as small as checking your phone or as extreme as binging on sugary treats. It disagrees from person to person, but one thing that’s definite in all cravings is the thought where it starts from, and the answer is our subconscious. The reason could be any, owing to our surroundings, peer group, anything we listen to or see, etc. They might come and go or stay with you for the entire day, but the trigger is as harmful as the impulse action. The need to shun the urge is essential to help you stop from building any bad habit. Meditation can help you watch your cravings and curb them gradually.

How meditation works

Meditation is a proven practice to calm your body, both mentally and physically. Once the mind starts focusing, it relaxes the overall body. If you look at it, it has more to offer than just relaxing and focusing. Meditation helps you set free from all that is not required for the wellbeing of the body. In many cases, it even helps you to get rid of any bad addiction, so it does to your cravings. It is often overlooked beyond stoping you think negative and anything harmful, but the truth relies on the fact that it makes you awake and chooses the right, thereby creating a bridge between thoughts and actions.

Regular tranquility boosts metabolism and overall wellbeing and turns down our need to soothe our stress with quick fix hits of alcohol and comfort foods. Meditation makes us mindful of our thoughts and actions and allows us to act sprucely. Yoga practitioners have a stout relatedness between their minds and bodies, and they experience a more positive and happy life. The reason is that their regular practice of meditation helps them finetune their bodies with healthy foods for holistic wellbeing. When we also become cautious in this way, it is hard for us to add junk or unhealthy to our body and thus feel great about what we eat.

When we meditate, our body switches on the parasympathetic nervous system, the relaxation response, and our body start feeling optimistic, calm, refreshed, and more focused on our goals and our happy hormone, dopamine levels increases. Thus, a confident mind feels more staunch and in control of changing the addictive patterns.

To start, sit relaxed, and keep a check on your breathing, take deep breaths, inhale, and exhale. Feel your breath and hear the voice. Get back to normal breathing and notice where your mind begins to wander and get it back to pay attention to your breathing. This process will help you release yourself from the compulsions of eating.

Take this 5-20 min mindful eating sessions

Can Prebiotics Help You Lose Weight

Our body is a storehouse of many bacteria, both good and bad. Do you know, prebiotics, the food for good bacteria in our intestine, can curb the hunger pangs and control weight management.

Prebiotics have recently gained much attention because they are great for the digestive health of the body. If you go by the definition of prebiotics, it is a non-digestible food ingredient that promotes the growth of beneficial microorganisms in the intestines. The non-digestible food ingredient is nothing but a type of dietary fiber; when it doesn’t get absorbed by our stomach, it passes to our intestine, and the gut bacteria feed on it. Probiotics, when feeds on prebiotics, help keep the lining of the colon healthy. The beneficial bacteria grow in our microbiome that helps produce nutrients for the colon cells and leads to a healthier digestive system. Therefore, a balanced mix of both probiotics and prebiotics can help obtain many health benefits and promote weight management too.

Prebiotics for weight loss

If you are struggling with losing weight, prebiotics can be helpful. Prebiotics such as oligofructose-enriched inulin can change colon makeup from bad to good, which is favorable when you are trying to lose weight and kill cravings. Prebiotics has the potential to cut the blood level of the hunger hormone. Eventually, it helps in making us less hungry, which is the best way to stop feeding our stuffed bellies and gain extra weight. Along with reducing the hunger hormone, prebiotics increases the satiety hormone, which makes us feel full sooner.

A healthy digestive system maintains the metabolism and controls weight gain. By absorbing the intestinal fat, it can be effective in weight loss. You may not know that you are already consuming some prebiotics in your diet, such as onions, garlic, leeks, asparagus, bananas, artichokes, soybeans, etc. But you should keep a check while including them deliberately in your meal, slowly increase the prebiotic content. It takes time for the intestinal tract to adapt to an increase in fiber. People suffering from Irritable Bowel Syndrome (IBS) should be extra careful, as prebiotic foods can hamper problems like diarrhea, vomiting, cramps, and other IBS symptoms. Otherwise, prebiotics shows health benefits in many cases.

Prebiotics are present in many fruits and vegetables as well that act as a good source for the gut-friendly bacteria, but all dietary fibers are not prebiotics. It is important to understand the non-digestible fiber and prebiotic supply your gut with probiotics too. Yogurt, kefir, and fermented vegetables, which are termed as probiotics collectively with prebiotics, can bring a positive change in your gut health, curbing the cravings and promoting weight loss. Beyond weight loss, it may help immune your body as 70 percent of immunity relies on a healthy intestine. If you add these prebiotic foods, you can very soon achieve a slimmer body.

Take this 30-day weight loss sessions 

7 Sneaky but Harmful Ways in Which COVID-19 Stress is Affecting Your Body

The uncertainty about how long the COVID-19 pandemic will last, the loss of jobs, the decrease in income, suffocation from staying indoors, the fear of catching the novel coronavirus infection, or the fear of a loved one getting infected-these are some of the probable reasons why the COVID-19 pandemic is stressing you out.

In fact, several studies have shown how the unstoppable spread of coronavirus is leading to an increase in stress levels amongst people across the world.

The story doesn’t just end at the increase of stress levels. Unfortunately, severe stress has an impact on the body and a harmful one at that. Check out some of the science-backed sneaky effects of it:

1. Firstly, stress can negatively affect your mental health

If you don’t curb your stress levels, your mental health might end up taking a severe hit. According to a study in the journal Current Neuropharmacology, chronic stress can lead to mental health issues such as anxiety, panic attacks, and clinical depression or even aggravate such conditions in case of someone already suffering from a mental health issue. If you end up feeling anxious, depressed, or panicky for no apparent reason, maybe you should step back to analyze how to deal with it.

2. Stress can make you gain weight

According to Harvard Health Publishing, stress tends to throw your body into the fight-or-flight mode, which prompts it to release hormones such as cortisol and adrenaline in response. These hormones can lead to an increase in appetite. Now, if let the COVID-19 stress persist for too long, the levels of these hormones will stay elevated and make you feel hungry more often. You can resist hunger a couple of times, but we all know how the restraint breaks one day and then you tend to reach out for all kinds of junk food that is bad for your health.

3. It can mess up the menstrual cycle

A study conducted in 1999 showed how women under chronic stress ended up having a messed-up menstrual cycle-all this because of the excess production of the cortisol hormone which, in turn, affects all the other hormones in your body-including estrogen and progesterone, the two main hormones responsible for carrying out a smooth menstrual cycle.

4. It can make you break out

If you’re wondering why your skin is acting up and developing acne or signs of aging such as wrinkles, fine lines, and pigmentation-in spite you staying indoors throughout the lockdown and taking care of it, then you probably are not paying close attention to the root cause of it all. No points for guessing, we’re referring to stress.

A 2003-study conducted at Stanford University found that the cortisol hormone produced as a result of stress can activate the sebaceous glands (oil-producing glands) present in your skin and increase the production of sebum (natural oil produced by sebaceous glands to protect your skin). This can attract more dirt and clog your pores, giving you acne, pus-filled pimples, and blackheads!

5. It can make your whole body ache

Stress leads to the tightening of muscles as your muscles tend to tense up to protect themselves under stress. This leads to headaches, shoulder, and back pain.

6. It can decrease your sex drive

Having had the opportunity to spend more time with your partner due to the lockdown, you might have had dreams of spicing things up between the sheets. However, if you haven’t been feeling up to it, you have coronavirus stress to blame for it. According to a study published in The Journal of Sexual Medicine, stress can lead to a decreased sex drive due to high cortisol levels.

7. Stress can lead to digestion problems as well

Several studies have shown how a rush of hormones because of stress can lead to acid reflux, heartburn, stomach ulcers, and an insulin spike (leading to diabetes). Hence, if you’ve been suffering from acidity lately, it’s probably the COVID-19 stress that’s causing a stir.

How should you deal with it?

Dealing with stress by adopting a better stress-management strategy is easier said than done. However, since now you know how the COVID-19 stress can affect your body, you have no choice but to succumb to this suggestion.

US-based Center for Disease Control and Prevention, suggests the following ways to cope up with the situation without letting your stress levels skyrocket:

Take breaks from watching, reading, or listening to news stories (especially negative news), including social media. Hearing about the pandemic repeatedly can be upsetting.

  • Take care of your body and exercise regularly.
  • Take deep breaths, stretch, or meditate to stay calm.
  • Try to eat healthy, well-balanced meals.
  • Get plenty of sleep.
  • Avoid consumption of alcohol and drugs.
  • Make time to unwind. Try to do the things you enjoy.
  • Connect with your loved ones. Talk with people you trust about your concerns and how you are feeling.

Coronavirus is clearly something that is going to change the world. Being stressed and paranoid about it is only normal but it is important to adapt in order to keep going on with life.

Take this 21-day Stress Management Course