Exercising With Diabetes: How to Start

Living with diabetes means drastically changing your lifestyle. That’s quite a thought to consider, but one that thousands of Americans deal with every day. Whether you’re a type 1 diabetic — meaning your body doesn’t produce insulin — or a type 2 diabetic who may or may not use insulin but needs to control your diet, weight and lifestyle choices to maintain your glucose levels, exercising is a vital part of diabetic control.  Watch Your Diet When Exercising With Diabetes Adrenaline often raises your blood sugar, especially if you eat refined carbohydrates before or during a workout. As a person with diabetes, you must pay attention to the exercises you do — competitive sports, heavy lifting and sprints produce stress hormones like adrenaline, which get your liver and pancreas working to raise the glucose levels in your blood.  So, must I stop playing sports? No, you can continue achieving your sporting goals, but you’ve got to be more careful when doing so. For example, carbo-loading before an event is still possible, although you should cut back on your pizza, pasta, white bread and white rice intake in favor of vegetables, whole grain products and fruit. Leave out the refined carbohydrates and replace them with complex carbs that have high levels of nutrients and fiber. A single day of carbo-loading before a sports event of 90 minutes or more should be sufficient in order to maintain your glucose levels. If you’re working out, there’s no need to eat any carbs, bad fats or sugary products before or during your gym session. In fact, with diabetes, you should try and avoid these at any time.  The best dietary gauge you have is to pay attention to your diabetic symptoms in conjunction with your regular blood glucose checks over time — if you’re not urinating as often, feeling more awake and alive and your skin condition is improving, you’re likely on the right track with your exercise diet.  What Can I Do to Prepare for Exercising With Diabetes? By all means, if you’re aware of how some exercises raise your blood glucose, go ahead and do them, but maintain a good check on your sugar levels until you know how well those exercises are counteracting your rise in glucose. If you’re unhappy to risk a rise in glucose, consider the following for your workout: Circuit weight training with high repetitions using light weights. Eat yogurt, peanut butter or nuts before or during your workouts. Move your workout session to later in the day to counteract your body’s natural blood glucose rise in the mornings. Minimize the rise in your adrenaline by meditating, visualizing and pacing your breathing before and during your gym session. Ask your doctor to adjust your short-acting diabetic medication intake before your workout sessions. The Best Exercises for Diabetics Whatever exercise you do, you must become familiar with how your blood glucose reacts during and after the session. While adrenaline-raising exercises can increase your body’s sugar levels, the after-effect of physical activity can do the exact opposite for 24 hours or more, so check your glucose levels often when you start new exercise regimens. Your body can become more sensitive to insulin after exercise, so you want to avoid hypoglycemia — very low blood glucose — at all costs.  When you start exercising with diabetes, several exercise types can help you ease into a level of fitness that will allow for less extreme blood glucose and insulin adjustments and, ultimately, a more balanced body as your physical health improves. 1. Walking You can walk anywhere. You don’t have to be a gym member or buy costly equipment to do so — with a secure environment and a decent pair of shoes, you can begin walking today. Taking a brisk 30-minute walk every day, especially after meals, can healthily lower your insulin intolerance levels, blood pressure and body mass index. After walking daily for some time, you should find that maintaining your A1c test levels at 7% or below will be easier.  2. Cycling  Cycling is a low-impact form of exercise. While the link between diabetes and various forms of arthritis seems tenuous at face value, there is evidence that upward of 50% of people with diabetes could become afflicted with osteoarthritis, while those with rheumatoid arthritis run a higher risk of acquiring type 2 diabetes. Cycling’s low-impact exercise, when done regularly, is excellent for alleviating arthritic pain while also improving your body’s cardiovascular function. 3. Water Exercise Exercising in water, whether through swimming, aqua jogging or water aerobics, can improve your aerobic fitness, strength and vascular health while reducing your joint stress. According to a 2020 study, even three one-hour sessions of upright water-based exercise in the pool per week for eight weeks resulted in effective fitness improvements for subjects with type 2 diabetes. 4. Resistance Band Activities While heavy weight lifting effectively improves your strength levels, there remains a risk that you could cause a rise in your blood glucose levels. The risks remain with resistance band exercises, but the lower impact is more akin to high repetition using lighter weights — altogether not as adrenaline-charging heavy lifting activity. Using resistance bands works your muscles but also allows for closer management of your glucose levels. 5. Calisthenics The art of calisthenics means using your own weight to boost your muscle strength. With calisthenics, there’s no need to pay for costly weights or resistance bands — you can do the exercises in the privacy of your own home and you get to work your entire body as you choose. From abdominal crunches to squats and pullups to situps, pushups and lunges, you can target every muscle group. Try to vary the exercises you do and take a day off between your strength sessions.  6. Mindfulness Techniques While the above exercises target your body’s health and fitness, you should always remember how your improved mental health can positively impact your diabetes. Exercises like yoga involve using physical postures, breathing regulation, and concentration to relax your body and mind. Qigong uses movement, meditation and breathing control as forms of stress relief, and mindfulness-based meditation techniques also relieve stress. All of these assist with improved sleep, weight control and lowering blood pressure — all essential in improving blood glucose levels. Exercising the Right Way With Diabetes Diabetes affects millions of people across the United States, and as a result, there are numerous experts with differing opinions on diabetic lifestyle changes, exercise and dietary requirements. The diabetic condition should not dictate to you — you should dictate its impact by making the best choices for your body by amending your lifestyle, diet and exercise routines in necessary ways to achieve the most positive results.

Everyone has different ideas about what eating healthy means. Some people fill their plates with veggies, while others avoid saturated fats. Your best nutritional options will always depend on your health goals, but comparing popular diets can make your decision easier. Learning what the paleo diet is and how you could enjoy it in your everyday life might broaden your nutritional horizon before making your next dietary change. What Is the Paleo Diet? The paleo diet is an eating style modeled after how humans likely ate during the Paleolithic era 2.5 million years ago. People became aware of the concept sometime during the 1970s, but it took off as a popular diet trend after a bestselling book described the process in 2002. The novel approach with a historical perspective intrigues people who may be tired of focusing on caloric deficits or restricted food groups. Why Do People Love It? People love eating paleo meals and snacks for a variety of reasons. Uncovering why it remains a popular eating style could show you if it’s the next best step for your nutritional needs. 1. It Includes Lots of Whole Foods If you’re exhausted by restrictive eating or expensive diets, you’ll likely enjoy the numerous whole foods that fall under the paleo umbrella. Whenever it’s time to restock your groceries, you can fill your cart with things like: Veggies Fruits Eggs Nuts and seeds Fish Lean meats Fruit or nut oils Choosing whole foods over processed groceries is the root of many paleo diet benefits. If you opt for more vegetables for snacks instead of sweet treats, you may decrease your risk of diabetes because you’re eating less added sugar. The results depend on your health history. 2. Recipes Are Typically Easy Some diets come with elaborate meal preparation. You don’t need to deal with that if you eat a paleo diet. You’ll only have to throw a few ingredients together to make something to eat. Your day could start with sausage and fruit, continue with a cobb salad and end with steak and squash. Use canned meats or frozen paleo meals when you want. No matter how you like to cook, you can make paleolithic recipes work for you. 3. You Could Lose Weight Without Trying Carb-heavy foods and sugary ingredients can cause blood sugar spikes. As your body tries to regulate your blood sugar, it may store the extra sweeteners in fat cells. When you’re eating paleo foods that are naturally lower in carbs and sugar, you could improve your insulin resistance, have fewer blood sugar increases and lose weight. Your diet may not affect your blood sugar as dramatically, helping your body reduce how much fat storage it needs to create. 4. There’s No Rush to Get It Perfect You may have tried some diets that required a complete lifestyle overhaul. Some nutritional guidelines require perfection immediately, like going vegan. People who start eating paleo foods don’t share the same pressure. You can implement it slowly by changing one meal a day or even once a week. See what you like before continuing with another change. You’ll likely form new habits more easily and stick with your diet long-term if that’s your goal. 5. Paleo Options Are Widely Available It might seem like a specialized diet would be challenging to maintain, but paleo eating has been around for decades. You’ll find many options available at restaurants, especially those already serving health-conscious crowds. Paleo foods are even part of many food delivery services, which simplifies the diet even more. You won’t have to worry about feeling too restricted when you want to order food or go to a restaurant. Pros and Cons of Going Paleo You should have a broad perspective of the paleo diet before trying it. Reading about the pros and cons will clarify what you might experience. Pro: Heart Health Often Improves With Paleo Food Strengthening your cardiovascular health is one of the potential paleo diet benefits you could experience if you stick with it long-term. Research from 2021 found that it can improve your heart health because it cuts out many foods that contribute to high cholesterol. If you’re not interested in keto or low-carb lifestyles to support your heart’s well-being, going paleo could be another alternative. Con: You’ll Still Have to Cut Some Foods Out Unfortunately, people who eat paleo meals and snacks still have to avoid some foods. The key is skipping anything you wouldn’t find in nature on its own. While you could come across eggs laid by wild chickens, you’re not going to find a loaf of bread or a bottle of milk in the woods. You’ll need to slowly remove some foods from your diet to be fully paleo, including: Processed grains Bread Pasta Legumes Dairy products Added salt You don’t have to stop eating those foods simultaneously. The shock of your system might even make it harder to stick with paleo foods. If you start slowly, you’ll find other recipes you love that won’t make you feel like you’re missing out on tasty foods. Pro: You May Feel Full Longer Eating more vegetables means you’ll likely get more fiber in your daily diet. The change can help you feel full longer than before because fiber slows down the digestive processes. If you’ve tried sticking with guidelines from low-fat, carnivore or gluten-free diets and always felt hungry, the fiber naturally present in paleo foods could make this your most successful nutritional change yet. Con: People Sometimes Need Vitamin Supplements Opting out of dairy products means you’ll get less calcium and vitamin D in your diet if you enjoy milk and cheese every day before changing your eating habits. You may need to take some vitamin or nutrient supplements to find that balance again. Consult your doctor if you have any concerns about your nutrient intake. They can test a blood sample and tell you exactly which minerals you need, so you’re not guessing about your health. Explore Potential New Ways of Eating Eating like people may have done 2.5 million years ago could be a refreshing change of pace for your health. The paleo diet benefits may help you achieve your personal goals. Make an appointment with your primary care provider or a nutritionist if you have any questions.

Many people prefer a plant-based diet, and for good reason. Researchers continue to discover the benefits of increasing your fruit and veggie intake. If you’re thinking of making some swaps, use this plant-based diet food list to plan your next shopping trip and experience the difference it can make for your overall health. 1. Frozen Items and Breakfast Staples Frozen foods can save you a ton of time in the kitchen when you need a quick meal. Such fruits and vegetables are usually already washed and prepared and can last for months in the freezer. Add any of these items to your plant-based diet list: Fruits like Wyman’s Triple Berry Vegetables like Cascadian Farm Organic California-Style Blend Entrees like Amy’s Black Bean Vegetable Enchilada Breakfast items like Beyond Breakfast Sausage Bread and dough like Unbun Pizza Crust Fruits and veggies from the freezer section are just as healthy as fresh options because they’re frozen at their peak, meaning they keep all their nutrients locked in. However, be sure to check the nutrition labels on the frozen meals you’re considering, as those help you spot added sugars or sodium. 2. Plant-Based Proteins Even if you aren’t entirely eliminating meat, adding plant-based protein sources to your grocery list can benefit your health. Meat alternatives like tofu and tempeh are often lower in saturated fat than animal proteins. Look for any of these plant-based proteins: Black beans Chickpeas Hummus Lentils Plant-based meat products like Beyond Burger and Impossible Burger Seitan Tempeh Tofu If you’re craving a burger, you can find a variety of plant-based options like Beyond Meat Plant-Based Patties for a tasty alternative. 3 Dairy and Egg Alternatives If you’re dairy-free or going vegan, you can find alternatives that are just as tasty and can be used in many healthy recipes. Where you can, consider buying from local farms or small businesses so that you are funneling money back into your community rather than large corporations with dubious standards. Products to look for include: Almond milk Egg substitutes Plant-based butter Plant-based cheese Plant-based yogurt Oat milk Plant-based eggs and dairy products have amounts of carbohydrates and dietary fiber, but some cheeses and beverages have less protein. Thus, these are suitable vegan replacements, but you probably want to add some protein to your plant-based diet food list in another way to compensate if you eat them regularly. 4. Produce A 2021 review found plant-centric diets can result in better health outcomes than those with meat, dairy and eggs. A meal plan rich in fresh fruits, vegetables, and unprocessed foods is the first step. Examples of produce to shop for include: Apples Asparagus Avocado Bananas Bagged greens and salads Blueberries Cauliflower Leafy greens like kale, spinach and romaine Mushrooms Oranges Zucchini Incorporating non-starchy vegetables like cauliflower, asparagus and mushrooms is also a great way to keep blood sugar in check for anyone with diabetes. 5. Whole Grains Whole grains will provide you with a ton of nutrients, such as iron, B vitamins, magnesium, vitamin E, phosphorous and selenium. They’re also an excellent source of fiber and protein. Fiber is vital in regulating your digestive system and preventing diseases. While shopping, you can find whole grains in the grocery store's pasta and rice aisle, cereal aisle, and bakery section. Look for the following: Barley Farro Kamut Millet Oats Quinoa Rice If you’re unsure of the amount of whole grains a product contains, look for the Whole Grains Stamp and the word “whole” listed before a grain. It might be listed as “whole-whole” or “whole-grain” in the ingredients. 6. Nuts and Seeds Nuts and seeds are essential to any plant-based diet. They’re a source of protein, healthy fats and fiber, so be sure to incorporate any of these: Almonds and almond butter Cashews and cashew butter  Chia seeds  Pecans Pine nuts Pistachios Sunflower seeds Walnuts  While shopping for whole nuts, avoid oil-roasted ones and opt for a dry-roasted nut. Also, skip anything with a lot of salt or sugar. 7. Snacks Be sure to add snacks to your list. They can help you stay full between meals and add more nutrition to your day. Look for options with fruit and vegetables or protein, such as: Bare Fruit Chips Gimme Roasted Seaweed Snacks Alter Eco Organic Dark Chocolate Amrita Plant Protein Bars While shopping, be wary of buying just anything vegan. Just because something’s plant-based doesn’t mean it’s healthy automatically. There are many potato chips, candies and cookies that are technically vegan but don’t offer much in terms of nutrition. Look for snacks with low salt, saturated fat and sugar content. These will be better for you when you need a pick-me-up during your day. You can also opt for classic celery with peanut butter, hummus, pita chips or crackers. Experience the Health Benefits of a Plant-Based Diet Food List Following a plant-based diet becomes much easier when you have a well-prepared grocery list to follow. To reap the health benefits, incorporate a diverse range of foods rich in vitamins and nutrients like plant-based proteins, nuts, whole grains, fruits, and vegetables.

Protein powders are convenient, with many people relying on a quick shake for their daily requirements. Yet, several natural food alternatives to protein powders can offer a more wholesome way to meet your dietary needs.  While the powder may be nutrient-loaded, you could benefit from a natural alternative or snack instead of dry and grainy shakes. Discover everything you need to know about your daily amino acid values and how to get the most value without choosing a dehydrated source.  Why Do You Need Protein? You require protein to replace and grow muscle tissue, but it’s also essential for regulating your immune function, satiety and energy production. The recommended daily intake of amino acids depends on your age, weight and gender. The measure is to consume 0.8 grams to 1 gram of protein per kilogram of body weight. In metric measurements, that’s roughly 0.35 grams per pound of body weight. So, most people need 60 - 90 grams per day.  Building muscle requires more amino acids, so those engaged in bodybuilding may consume more. Athletes may bulk up at 1.2 - 2.0 grams per kilogram of body mass. Eating protein generates hunger-reducing hormones that help you feel fuller for longer, which can convince you to eat less and lose weight.  Alternatives to Protein Powder — Natural Sources Skip nutrition from a tub — these are the whole foods you should eat to get your daily fix. These sources are much more comprehensive, covering a greater spectrum of amino acids than the dehydrated food in a jar that many rely on.  1. Eggs The amino acid found in eggs is called ovalbumin, and it’s ideal for repairing joints and cells. Each egg includes 6 grams of protein, so if you’re on a 30-30-30 diet, you must eat about five eggs per meal to hit the 30-gram mark.  2. Greek Yogurt The dairy-based product is loaded with protein. You’d need to eat about 300 grams or a cup to reach a 30-gram meal marker. The probiotics in it are another fantastic benefit that makes this a strong contender.  3. Lentils A cup of lentils offers about 18 grams of amino acids, and it’s a natural winner when you eat it cooked with salads. The additional fiber makes this a healthy option. If seeds and beans are your thing, 100 grams of pumpkin seeds will meet almost half your daily protein requirement at 29.8 grams.  4. Beef A 3.5-ounce serving of lean beef offers 26 grams of proteinous material. Get your fix with dried jerky or a lean steak.  5. Chicken Breast Chicken tops out red meat with 31 grams of protein in a 3-ounce serving.  6. Fish Depending on the type of fish, you can expect about 22 grams of enzyme-fueling food per 3.5-ounce serving of salmon.  7. Tofu If you prefer plant-based meals, you can bulk up on tofu. Every 3.5-ounce serving provides 10 grams.  9 Alternatives to Protein Shakes Discover different protein-rich snack options that leave dry powders and shakes behind.  1. Legendary Foods Protein Pastry+ Get it on Amazon Each tasty pastry has 22 grams of protein to bulk up your day. Choose from delicious flavors like cookies and cream, double chocolate, frosted blueberry and frosted cinnamon. The pastries are gluten-free and low-carb, ideal for balancing blood sugar levels and reducing cravings.   2. One Protein Bars, Reese’s Peanut Butter Lovers Get it on Amazon  These gluten-free treats are a tasty way to get your fix, with 18 grams of protein per serving and only 3 grams of sugar each. Choose between the cookies ‘n’ cream and Reese’s flavors.  3. Crisp Power High Protein Pretzel Crisps Get it on Amazon If you prefer to avoid chocolate bar-type treats, you can always go for the power pretzel, which has a crazy 28 grams of protein per serving. It has no added sugar, is keto and vegan-friendly and has four flavors. Enjoy the mix, everything, sea salt and sesame options for powerful snack options.  4. The Only Bean Crunchy Roasted Edamame Get it on Amazon These roasted edamame beans are ideal for a nutrient-loaded snack, packing 11 grams per serving. The beans are naturally gluten-free, low-carb and perfect for keto and vegan diets. Choose from sriracha, sea salt, or buffalo flavors.  5. Jack Links Beef Jerky Get it on Amazon  The natural, 100% beef snacks offer a delicious 13 grams of protein per pack, making them ideal for replacing dehydrated powder sources. Choose from original or teriyaki-flavored snacks to keep your appetite rolling. They’re an ideal option for those on a keto diet.  6. New Primal Snack Mates Get it on Amazon  These chicken and maple syrup sticks are ideal for kids, and at 7 grams of muscle power for only 50 calories, it’s a low-carb option that also ticks the anti-allergen box. It’s naturally gluten-free and paleo diet-friendly. Choose between turkey and chicken flavors.  7. Post Premier Protein Chocolate Almond Cereal Get it on Amazon For a lean meal, this delicious cereal is ideal. It packs 20 grams of protein per serving at only 5 grams of sugar and 14 grams of carbs. Enjoy it on the go with some Greek yogurt, or indulge in the pre-mixed protein shakes for added convenience.  8. GoMacro MacroBar Organic Vegan Protein Bars Get it on Amazon For a fully vegan option, try these bars, which have no animal products and offer 12 grams of amino acids each. The bars are certified USDA organic, kosher and vegan. It’s a tasty mix of rice and pea proteins.  9. 365 by Whole Foods Market Protein Chewy Bites Get it on Amazon These tasty vegetarian kosher balls bulk up snack time with 10 grams of amino acids per serving. Choose between coffee and almond and cashew and almond flavors. The handy packet is an ideal lunch box addition for a busy day and perfect for those who want alternatives to whey protein powder. Choose Alternatives to Protein You need enough protein daily to sustain metabolic processes, repair muscles and keep you feeling fuller for longer. When dry shakes and powders no longer appeal to you, it’s time to switch to an alternative source that will complement your day and give you multiple options.  So, you can try a non-powder source, whether you like bars, pretzels, pastries, nuts, legumes or jerky. If you found this post helpful, please share your favorite alternatives to protein on Twitter. 

Have you ever seen a picture of food online and thought about how you’d love to recreate it? Bento box recipes look appetizing and complex due to their vibrant components. However, beginners should never shy away from the challenge. You could also create a magnificent packed lunch with a little practice around the kitchen. What Is a Bento Box? A bento box is a tray of food with a little bit of everything inside. The single-serving meal traditionally includes rice or noodles accompanied by fish or eggs and other ingredients, assembled and ready to be eaten. More modern variations of this packed lunch have entered the spotlight so expect anything from sandwiches to pasta and more. There are different types of bento boxes, often reserved for the more experienced chefs. For example, the “Kyaraben” style mimics characters from anime and cartoons, while “Oekakiben” creates pictures of landscapes and monuments. As a beginner, you can focus more on filling up the tray and making it delicious first. A traditional bento box is a compact and segmented container. Reusable ones are made of wood, metal, and plastic. Tiered lunch boxes also work like magic for multiple sections. You can also use a glass storage container to hold all the components together.  Best Beginner Bento Box Recipes To make bento boxes more beginner-friendly, incorporate mains and sides that you’re already familiar with making. Here are a few recipes to try out for your tray.  1. Breakfast Bento Box Start your breakfast bento box with a cup of cooked rice. You can mix it with veggies and scrambled eggs for extra protein. Place the rice in one section of your tray and add protein. Bacon works just as fine, but marinated chicken can add more flavor. In another, lay down a bed of peas and place sliced hard-boiled eggs and tomatoes on top. You can also pick out other sides, like a salad, to balance out the rest of the meal. 2. Tonkatsu Bento Box For a more traditional bento box, consider making Japanese pork cutlets. Get boneless pork chops and coat them in flour. Dip them in egg and add panko bread crumbs for a crispy and crunch crust when frying. You can create the sauce with soy sauce, ketchup and a few spices. Place cooked rice in one section again and add a little sesame seed on top. You can add extra sides like scrambled eggs or salad to complement the meat. 3. Stir Fried Tofu Bento Box The first component of the stir-fried tofu bento box is sesame soba. You can cook the soba noodles in salted water for about four minutes or until softened. Drain and rinse with cold water before adding sesame seeds and oil, along with a little white pepper. Coat your tofu cubes with flour and garlic powder. Season with black pepper before sauteeing it in a pan until golden brown. After that, warm your veggies, such as broccoli and carrots, and assemble them in the tray. 4. Keto Surprise Bento Box Consider making zucchini noodles for your bento box. You can run the veggie through a spiralizer to create those beautiful strands. For one section, mix it up with pesto sauce and a few cherry tomatoes. In another segment, you can add a few pieces of marinated chicken breasts. Add a cup of nuts and make room for a small cup of fruity yogurt. 5. Healthy Carbonara Bento Box Carbonara is always a great recipe for beginners. Cook the pasta until al dente and saute bacon. For the base, you can whisk eggs, parmesan cheese, and pepper together. Add all the components to the skillet before transferring a serving into the bento box.  As for the sides, you can add a few more extra strips of bacon. Shiitake mushrooms and a salad would also be lovely additions to balance the creaminess of the main dish. 6. Sandwich Bento Box If you’re using a bigger container, consider making ham and cheese sandwiches. You can sprinkle a little Parmesan outside the bread for a crispier and more flavorful crust. Grill until your gruyere, mozzarella or other chosen cheese is fully melted. Fruits and nuts are great additions for variation. To use up your loaf of bread, you can also make mini peanut butter and jelly sandwiches. Use a cookie cutter to create fun shapes. 7. Pinwheel Bento Box Spread cheese on a tortilla and top it off with spinach and smoked salmon before rolling it up. You can get around seven pinwheels per tortilla, depending on the size. Just remember to slice it evenly and add it to your bento box, stacking one on the other.  For another section, combine watermelon, cucumber, and feta to create a dynamic salad. On the sides, add a few of your favorite nuts and chocolates. Other Tips for a Great Bento Box Experience Focus on the journey, not the destination. Here are a few extra tips on how to make the bento box-making experience more creative and engaging: Have a list of food: A bento box is relatively customizable, as you can just swap out certain ingredients for others. Write down your favorite grains, proteins, veggies, starches and fruits. You can play a mix-and-match game while meal planning. Use food dividers: A traditional bento box will have built-in segments. Use food dividers on a regular container to just make it yourself. Silicone cups or metal liners can improve the overall presentation. Take advantage of colors: Bento boxes are appealing because of their colors. Make sure you’re using local and fresh ingredients that pop out from the container. If you have a neutral-colored main, add reds and greens through fruits and vegetables. Add a small sweet treat: Savory meals are mouthwatering, but it’s nice to have dessert to cleanse the palette. Make space for a small sweet, like a wrapped candy or homemade truffle. Learn to experiment: Once you get the hang of bento boxes, consider experimenting. You can create little eyes and mouths from seaweed to create faces. You can cut the apples into bunnies or the sausages into an octopus. Share to show you care: A bento box is a single-serving meal. However, you will likely have many ingredients for multiple containers. Give one to someone you love and have a meal together. Prep Your Food Bento box recipes are enjoyable, making breakfast, lunch, and dinner much more fun. You can try new things and pick up a new technique or two. Whether you create these every day or save them for special occasions, they’ll look amazing.

Managing diabetes requires careful attention to what you eat. One of the best ways to maintain a stable blood sugar level is to avoid starch, as carbohydrates quickly become sugars. These best non-starchy vegetables for diabetics are an essential part of a healthy diet. Why Diabetics Need Non-Starchy Vegetables Consuming more organics and whole grains is linked to improved resistance to diabetes, hypertension, stroke and heart disease. Non-starchy vegetables are low in calories and carbohydrates but loaded with fiber, vitamins, and minerals. The body normally turns carbs into glucose, which causes blood sugar spikes. Fiber helps slow carbohydrate absorption, keeping glucose levels steady while promoting digestive health. Aim to consume at least 21 grams for women per day and 30 grams for men. In addition to stabilizing blood sugar, eating five or more servings of these nutrient-dense vegetables supports heart health and lowers your stroke risk. Poor heart health and complications from infections are common among diabetics, but incorporating these types of produce into your diet can help maintain your overall well-being. 1. Leafy Greens Vegetables like spinach, collard greens, and Swiss chard are high in dietary fiber and phytochemicals. They offer vitamins A, C and K and minerals like magnesium. Magnesium is essential for insulin regulation, helping to manage blood sugar levels. A single cup of cooked spinach provides up to 78 milligrams of magnesium, making it a valuable addition to your diet. 2. Broccoli Since broccoli is high in fiber and antioxidants, it helps reduce oxidative stress and lowers inflammation. Diabetics often battle with inflammation because of their similar disease pathways, so add some broccoli sprouts to your plate today. 3. Cauliflower Cauliflower’s neutral flavor makes it ideal for replacing carb-rich flour and pasta. It’s rich in vitamin C, containing 57% of your daily requirement, which supports the immune system and helps reduce inflammation, making it a versatile and health-boosting vegetable. 4. Bell Peppers Bright and colorful bell peppers add zest to your plate and deliver a boost of antioxidants, beta-carotene, and vitamin C, which strengthen immunity and reduce oxidative stress. 5. Asparagus These nutrient-dense shoots are low in carbs and are a natural fiber-rich prebiotic that helps fight bloating. Packed with antioxidants, they protect against cell damage and provide essential vitamins that support overall health. 6. Zucchini  Zucchinis are part of the cucumber family and are also highly versatile, non-starchy vegetables. They work well in salads and baked goods and as a replacement for pasta in lasagna.   7. Mushrooms Adding mushrooms to your plate is a tasty way to meet your B6 vitamin requirements. They have anti-inflammatory and antioxidant properties and are particularly beneficial for diabetes, as they can replace starchy produce like potatoes. 8. Green Beans Green beans are fiber-packed, helping slow sugar and carb absorption, making them a top choice for diabetics. They are also lower in carbs than many other vegetables and legumes. Steam them with a little butter or add them to a stir-fry for an appetizing crunch. 9. Brussels Sprouts People easily overlook these little cabbages. However, Brussels sprouts are high in alpha-lipoic acid, an antioxidant that lowers blood sugar levels. They are also high in gut-friendly fiber, making them a great addition to a diabetes-friendly diet. Roast or steam them for maximum flavor and nutrition.  10. Cabbage Green or red cabbage is a crunchy, low-carb option rich in vitamin C at 36% of daily requirements and fiber. Use it in salads or stir-fries, or ferment it into kimchi or sauerkraut for added probiotic benefits. 11. Celery  Celery is an excellent water source as it’s 95% water and helps you stay hydrated and improves digestion. Pair it with a natural high-protein option like peanut butter, or dip the vegetable in hummus or Greek yogurt for an easy snack. 12. Radishes These small red root edibles are crunchy and spicy. Their high vitamin C content at 19% boosts immunity, while their low-carb profile makes them perfect for spicing up salads, guacamole or baked dishes. 13. Eggplant Eggplant is a versatile, water-rich, and fiber-rich vegetable that’s an ideal substitute for high-starch foods like lasagne or baked pasta. Cube and bake like potatoes, or slice and grill for low-starch sandwich alternatives. 14. Tomatoes Add a little color to your plate or dish with lycopene-rich tomatoes, which are also loaded with vitamins and minerals. Lycopene is an antioxidant linked to reduced heart disease and oxidative stress, which is even more beneficial to those with diabetes. 15. Okra Soups and stews depend on okra. Roast it for a crispy side or add it to gumbo for a diabetes-friendly twist. The vegetable’s fibrous nature stabilizes blood sugar levels, and it’s also a powerhouse of antioxidants, making it a must-eat for diabetics. Other Non-Starch Vegetables to Include There are many other non-starchy veggies you can add to your plate for an overall healthy diet that boosts immunity, reduces inflammation and helps manage cravings while maintaining stable blood sugar levels. Consider adding these non-starchy vegetables: Leeks Scallions  Kale  Spinach  Carrots Pea pods  Pumpkin  Peas  Sweet potatoes Cucumber Lettuce  Turnips  Beans  Summer squash  Bean sprouts A Non-Starch Life for Improved Blood Sugar Eating fresh produce that is low in starch is a simple yet effective way to enjoy the benefits of high fiber, reduced inflammation and better blood sugar control. To maximize these, aim to fill at least half your plate with non-starchy options. From leafy greens and crunchy celery to bell peppers and cabbage, these vegetables support your overall health while helping you manage diabetes.

There's something about the cozy fall vibes that just make you want to bake. Between the crisp air, the changing leaves and all those pumpkin spice cravings, the season practically begs for sweet treats. But if you’re looking for sweet recipes that won’t derail your health goals, don’t worry — you don’t have to miss out on the fun. These healthy fall desserts are the perfect balance of indulgent and nourishing. Why Choose Healthy Fall Desserts? Fall is the perfect time to indulge in seasonal treats, but traditional desserts can often come loaded with refined sugars, unhealthy fats and empty calories. While there’s always space in a balanced diet for indulgence, making healthier fall recipes can satisfy your sweet tooth and fuel your body with nourishing ingredients that support your health.  Swapping out the processed ingredients for wholesome alternatives allows you to enjoy the cozy autumn flavors without compromising well-being. Plus, these fun fall desserts are often more nutrient-dense, keeping you fuller for longer and providing an energy boost as the days grow shorter. Making a few simple swaps can transform any dessert into a healthier option. Here are some examples: Replace white flour with oat or almond flour to add fiber and reduce refined carbs. Instead of using white sugar, try natural sweeteners like maple syrup, honey, mashed bananas or unsweetened applesauce, which bring natural flavor and nutrients to your desserts. Coconut oil or Greek yogurt can replace butter or vegetable oil, providing healthy fats or extra protein without sacrificing moisture.  Healthy Fall Recipes Fall is the season of comfort food, but that doesn’t mean you have to sacrifice health for flavor. These fun fall desserts bring out the best of autumn's ingredients —  think pumpkin, apples, sweet potatoes and warm spices — into delicious and nourishing sweet treats. Whether you’re looking for a cozy treat or a quick snack, this list of healthy fall desserts has something for everyone to enjoy guilt-free. Pumpkin Greek Yogurt Parfaits Think of this as pumpkin pie’s lighter, protein-packed cousin. Layer spiced pumpkin puree — sweetened with a dash of maple syrup — with vanilla Greek yogurt and a sprinkle of granola. Top it off with a few pecans or a drizzle of almond butter for that extra autumn flair.  Apple Cinnamon Oatmeal Bars Got leftover apples from your orchard trip? Turn them into chewy oatmeal bars. Apples are a fantastic source of fiber, helping to lower blood sugar levels and promoting digestion.  These are made with wholesome ingredients like rolled oats, unsweetened apple sauce, cinnamon and just a little honey for sweetness. They’re perfect for a quick breakfast or as a grab-and-go snack. Spiced Sweet Potato Brownies Sweet potatoes in brownies? Yes, you heard that right. This may sound bizarre, but they’re the ideal ingredient to achieve that ooey-gooey texture. They add a natural sweetness, a fiber boost and an irresistibly fudgy center. Mix mashed sweet potato with cacao powder, almond flour, a bit of maple syrup and dark chocolate chips for a guilt-free take on a classic treat. Pecan Pie Energy Bites Skip the pie and try these no-bake bites instead! Combine dates, pecans, almond flour and a pinch of cinnamon in a food processor. Roll the mixture into bite-sized balls and chill. They taste just like pecan pie but are loaded with natural sugars and healthy fats to keep you energized. Pumpkin Spice Muffins Whip up these muffins with oat flour, pumpkin puree and a mix of warming spices like cinnamon, nutmeg and cloves. Sweetened with just a bit of honey or maple syrup, they’re perfect for enjoying with your morning coffee or as an afternoon pick-me-up. Carrot Cake Smoothie If you're craving a carrot cake but don't want the hassle of baking, this smoothie is the answer. Blend carrots, a frozen banana, almond milk, cinnamon, nutmeg and a handful of oats. Top with shredded coconut or crushed walnuts for a dessert-worthy finish. Add a scoop of protein powder to include all the essential macronutrients and keep you satisfied.  Dark Chocolate Pumpkin Bark For a quick, crowd-pleasing treat, melt dark chocolate and swirl in pumpkin puree with a pinch of pumpkin spice. Sprinkle with roasted pumpkin seeds and a little sea salt before letting it set in the fridge. Break it into pieces and try not to eat it all at once. Pear and Ginger Crisp This is your traditional fruit crisp, but elevated. Bake sliced pears with a bit of grated ginger and top with an almond-oat crumble. Use a splash of maple syrup or honey for sweetness, and serve with a dollop of coconut whipped cream or vanilla yogurt for extra decadence.  Pumpkin Protein Balls For a snack that feels like dessert, mix almond butter, pumpkin puree, protein powder — vanilla works best — pumpkin pie spice and a touch of honey. Roll into balls and coat them in shredded coconut or crushed nuts.  Consuming enough protein can reduce your risk of several diseases, including heart disease and certain cancers. These protein balls are perfect for satisfying sweet cravings while keeping you fueled.  Cinnamon-Spiced Baked Apples Core a few apples and stuff them with a mix of oats, cinnamon, walnuts and honey. Bake until tender and you’ve got a warm, nostalgic dessert that tastes like the best parts of fall. Add a dollop of Greek yogurt for extra creaminess.  Healthy Pumpkin Cheesecake Cups Skip the heavy cream and use Greek yogurt and reduced-fat cream cheese for a lighter take on pumpkin cheesecake. Layer the creamy filling into ramekins or mason jars with a crushed graham cracker base, and refrigerate. Top with a sprinkle before serving. Spiced Apple Chips Slice apples thinly, sprinkle with cinnamon and bake them low and slow until crispy. These make a fantastic snack or dessert and they’re naturally sweet without needing any added sugar.  Pumpkin Chocolate Chip Cookies These soft, chewy cookies are packed with autumnal flavors. They use almond or oat flour as the base, pumpkin puree for moisture, and dark chocolate chips for a decadent touch. Sweetened with maple syrup or coconut sugar, they're as healthy as they are tasty. Cranberry Apple Crumble Bars These bars combine tart cranberries and sweet apples with a crumbly oat topping. Use whole-wheat flour in the base and a touch of maple syrup. They’re great as a dessert or even paired with coffee for a morning treat. Chai-Spiced Banana Bread Upgrade your classic banana bread with chai spices like cardamom, ginger and cinnamon. Use whole-wheat flour, Greek yogurt and honey for a healthier loaf perfect for the season. Pumpkin Pie Smoothie Bowl ‘Tis the season for pumpkin, clearly. For a fun twist on your morning smoothie, make a pumpkin pie smoothie bowl. Blend frozen bananas, pumpkin puree, almond milk and pumpkin spice. Add some dates or protein powder for extra sweetness and nutrients. Top with granola, sliced apples, pumpkin seeds and a drizzle of almond butter.  Maple Tahini Cookies These cookies are surprisingly rich and nutty. Mix tahini, maple syrup, oat flour and a bit of vanilla for a unique fall dessert. Sprinkle with flaky sea salt before baking for an addictive sweet-and-salty combo.  Indulge in Healthy Fall Desserts This Season These desserts prove that you can enjoy fall's rich, comforting flavors while still making healthier choices. Get ready to whip up some fun fall desserts without sacrificing your health or fitness goals — you may just find your new seasonal favorite.

Imagine a single ingredient that boosts your health while adding a delicious kick to your meals. Welcome to the world of turmeric, nature's most remarkable healing spice. This member of the ginger family is a staple in innumerable global cuisines and has a history rooted in traditional medicine. Today, modern science backs up the many benefits of turmeric. Here’s why the golden spice is making waves in health and wellness and how to use it to feel your best. 1. Fights Inflammation Like a Pro Chronic inflammation is often called the "silent killer" because it contributes to major diseases like cancer, heart disease and Alzheimer's. Curcumin, the predominant compound in turmeric, is one of nature's most potent natural anti-inflammatory agents. It is comparable to over-the-counter drugs but without the harmful side effects. Inflammation isn’t just about diseases — it is often the culprit behind joint pain, muscle soreness and even skin irritation. Incorporating turmeric into your daily routine can reduce these symptoms and promote overall well-being. Athletes often use turmeric supplements to ease exercise-induced soreness and boost performance. Turmeric can also help with chronic inflammatory conditions affecting the digestive system, such as Crohn's disease and ulcerative colitis — a win for treating gastrointestinal issues naturally. Creative ways to use turmeric: Make a turmeric-infused soup to get more antioxidants into each meal, no matter the season. Add tasty vegetables and season with a pinch of salt and black pepper to enhance the taste. The latter is also known to increase turmeric's absorption by up to 2,000 times. 2. Boosts Your Immune System Your immune system works tirelessly to protect you from pathogens and toxins. However, stress, poor diet, lack of sleep and vitamin D can weaken it. Turmeric offers a natural way to strengthen this vital defense system. Curcumin in turmeric enhances the activity of immune cells, such as T-cells, which are required for fighting infections. It also supports the gut microbiome, which is closely linked to immune health. This golden yellow pantry staple is even being considered for widespread use in combating autoimmune disorders. 3. Supports Brain Health Brain health is vital at every age and turmeric offers benefits that maintain cognitive function well into your later years. Memory issues, focus problems and even diseases like Alzheimer's can be addressed with a turmeric-rich diet. Due to its anti-inflammatory properties, turmeric may also help with migraines and tension headaches. It's even being explored as a potential treatment for traumatic brain injuries. 4. Aids Digestion and Gut Health Your gut is often called your "second brain," and its health influences everything from digestion to mood. Turmeric’s anti-inflammatory and antibacterial properties make it a great ally for your digestive system. Turmeric can reduce symptoms of gastritis and acid reflux, offering a natural alternative to antacids. It's also being studied for its role in managing inflammatory bowel disease (IBD). 5. Supports Heart Health Your heart works hard daily, and turmeric can help keep it in top shape. By reducing inflammation and oxidative stress, turmeric supports overall cardiovascular health. Curcumin helps prevent the buildup of cholesterol, which can lead to heart attacks or strokes. It also helps regulate blood sugar levels, reducing the risk of diabetes-related heart issues. Daily tips for heart health: Combine turmeric with garlic and leafy greens in your cooking for a double dose of heart-friendly benefits. 6. May Help Manage Weight Turmeric can be a valuable addition to your diet if you’re trying to maintain or lose weight. It boosts metabolism and decreases inflammation in fat tissues, making weight management easier. Curcumin-rich turmeric blocks certain inflammatory markers that contribute to obesity. It also helps balance insulin levels, which is essential for weight control. Get creative: Blend turmeric into smoothies with pineapple and ginger for metabolism and digestion-boosting drink. 7. Provides Joint Pain Relief Joint pain can significantly impact your quality of life, especially as you age. Turmeric offers a natural alternative to medications, helping to alleviate inflammation and improve mobility. Turmeric works even better when paired with ingredients like ginger or omega-3 fatty acids, which also support joint health. Additional relief: For the best outcomes, consider combining turmeric use with physical therapy for faster recovery from joint injuries. 8. Improves Skin Health Your skin is your largest organ, and turmeric offers a natural way to care for it from the inside out. Whether you’re dealing with acne, eczema or signs of aging, turmeric has you covered. When consumed, turmeric’s antioxidants fight free radicals that cause skin aging. It can reduce redness and promote healing when applied topically (as a paste or store-bought ointment). Fun fact: Turmeric has been used in traditional Indian weddings for centuries to brighten the skin of brides and grooms. The golden orange hue is also associated with prosperity and good fortune — well wishes for the new couple. How to Use Turmeric for Skin Blend turmeric with sandalwood powder, chickpea flour, whole milk, yogurt and lemon to make a skin-brightening mask. Mix turmeric with an essential oil and use it under your eyes to minimize puffiness. Add a pinch of turmeric to your moisturizer for an instant glow. Consistent use will also reduce blemishes. 9. A Natural Mood Enhancer Mental health is just as important as physical health and turmeric plays a surprising role in supporting both. Stress, anxiety and depression can affect anyone and finding natural ways to manage these conditions is crucial. The Science Behind It Curcumin in turmeric increases the production of serotonin and dopamine, known as "feel-good" hormones. It also relieves inflammation in the brain, a factor linked to depression and anxiety disorders. Combining curcumin with saffron has been shown to amplify its mood-enhancing effects. This combination is being considered as an alternative to traditional antidepressants, particularly in pregnant and breastfeeding women. Pro tip: Combine turmeric intake with mindfulness practices like yoga or meditation for stress relief and an added mental health boost. Will You Try Tumeric For Your Health? Turmeric is a treasure trove of health benefits that can enhance your wellness in countless ways. Start experimenting with turmeric in your meals or supplements today, and let the golden spice transform your health journey. Just remember to consult a health care professional before altering your diet if you have an underlying medical condition.

Fall is the season for everything pumpkin, from the crowd-favorite pumpkin spice latte to carved jack-o'-lantern decor and delicious pumpkin recipes. Pumpkins have been called a superfood, but there’s one more reason to love them — their seeds pack a nutritional punch. Learn the amazing nutritional value of pumpkin seeds and why you shouldn’t throw your pumpkins after Halloween.  What Are the Nutritional Value of Pumpkin Seeds? Precisely 100 grams of unsalted pumpkin seeds boast several healthful compounds the body needs for daily functioning. Here are some of them.  Protein: 29.8 Grams Protein is a macronutrient that supports the body in many ways. It helps build muscles, improve brain functions and keeps your skin and hair healthy. Eating foods rich in protein, like pumpkin seeds, provides your body with nine amino acids it can't produce on its own. Experts say 10% to 35% of your daily calories must be protein. Scoop the seeds out from your pumpkin. Baked seeds make for excellent snacks.  Fiber: 6.5 Grams Are pumpkin seeds good for gut health? Yes. Eating 100 grams of pumpkin seeds will give you 6.5 grams of fiber to make your digestive system happy in many ways. Fiber helps regulate bowel movements, prevents constipation, maintains good sugar levels and promotes the balance of beneficial bacteria in your stomach. Health experts suggest consuming 21-38 grams of fiber daily, depending on your age and gender. Nibbling on pumpkin seeds while you lounge and watch your favorite show can help supplement your fiber intake.  Iron: 8.07 Milligrams Iron helps the body produce hemoglobin or red blood cells, which help carry oxygen from the lungs through the other systems. Deficiency can prevent the cells from receiving adequate oxygen-rich blood, prompting symptoms like unhealthy nails. Eat pumpkin seeds if you think you're not getting enough of this mineral from your diet. They help fill in the gaps in iron insufficiency. Magnesium: 550 Milligrams Magnesium facilitates numerous body processes. It supports heart, bone and metabolic health and moderates some neurotransmitters in the nervous system to help you get a good night’s rest. Women 19-51 years old need 310-320 milligrams of this compound, whereas men of the same age need 400-420 milligrams. Eating 100 grams of pumpkin seeds will give you more than 100% of your daily magnesium, so include them in your meals. Use them as garnishings or ingredients in sauces.  Phosphorus: 1,170 Milligrams Phosphorus is the second most abundant mineral in your body, comprising 1% of your weight. It helps make protein, which is essential for cell and tissue repair. Together with B vitamins, it supports nerve signaling and muscle contractions, boosts the function of the kidneys and regulates heartbeat. Dietary experts recommend adults consume 700 milligrams of phosphorus per day. Ensure you get enough of this important mineral. Snack on pumpkins or enjoy them as toppings on cookies or muffins. Potassium: 788 Milligrams Potassium is a compound that increases the nutritional value of pumpkin seeds. It acts as an electrolyte to normalize your body's fluid levels. It also helps control blood pressure, heartbeat and muscle contraction. Potassium also counters the adverse effects of excessive sodium in the body. Salt increases blood pressure, which could worsen if you don’t manage your diet well. Potassium-rich foods like pumpkin seeds can restore blood pressure levels to normal and may also reduce your risk of developing kidney stones.  The FDA recommends men and women increase their potassium intake to 3,400 milligrams and 2,600 milligrams, respectively. When hunger strikes, eat pumpkin seeds instead of junk foods.  Zinc: 7.64 Milligrams Zinc aids your immune system, thyroid and metabolism. Inadequate amount of this mineral in the body can lead to hair thinning, decreased appetite and delayed wound healing. You only need a bit of zinc daily — 8 milligrams for women and 11 milligrams for men. Since 100 grams of pumpkin seeds are stuffed with 7.64 grams of zinc, they have almost 100% of your required daily needs, making them an excellent source. To avoid toxicity and troublesome symptoms, control your zinc intake to what’s advised by experts.  Besides the above benefits, 100 grams of pumpkin seeds also contain traces of the following healthful substances: Copper: 1.28 milligrams Vitamin C: 1.8 milligrams Choline: 63 milligrams Riboflavin: 0.15 milligrams Thiamin: 0.07 milligrams Vitamin B-6: 0.1 milligrams Folate: 57 micrograms Selenium:  9.4 micrograms What Is the Healthiest Way To Eat Pumpkin Seeds? Although heat is known to reduce the nutritional content of many foods, one study found that roasting pumpkin seeds at 160 degrees Celsius can increase their antioxidant, flavonoid and phenolic content. These beneficial compounds protect you from inflammation and serious diseases. The right roasting temperature also boosts the quality of plant protein in the seeds.  Roasting affects the nutritional value of pumpkin seeds but in a good way. It's by far the healthiest method for eating pumpkin seeds. Others consume the seeds raw. Those who don't want the slightly better flavor of fresh seeds purée or grate them and top them on salads or baked goods. Some also eat them boiled.  How Much Pumpkin Seeds Should You Eat a Day? Pumpkin seeds belong to the protein group of nuts and seeds, which are crucial components of a balanced diet. Many of these are also considered superfoods, like chia and flax seeds. Health experts suggest eating a handful, about a quarter of a cup or an ounce of one or combined varieties of nuts and seeds. The amount should be enough to boost your nutrient intake.  What Are the Disadvantages of Eating Pumpkin Seeds? Are there downsides to eating pumpkin seeds? Eating pumpkin seeds daily is safe unless they trigger an allergy or any adverse reaction. However, since they're high in fiber, overeating can cause bloating, constipation or a distended abdomen. So, it's best to restrict the amount you eat to a handful.  Enjoy Pumpkin Seeds This Fall The nutritional value of pumpkin seeds makes them a darling of health-conscious people. Add them to your healthy plate to meet your nutritional needs. A handful of these seeds can strengthen your immune system and help you fight diseases. Instead of raw, eat roasted seeds to get the most out of them. Don’t throw your pumpkin after Halloween. Remove the seeds, rinse them and enjoy them as snacks or crunchy toppings on soups and salads. 

Whether it’s a retirement send-off or holiday gathering, office parties are a great time to mingle with coworkers and get to know others. For others, it’s also a time to impress attendees with your cooking skills. There are tons of vegan food options to bring to an office party.  Serving Vegan Food at Parties Bringing vegan food to a party is perfectly acceptable and even encouraged. Fifteen percent of the American population follows a vegan diet. Plus, health enthusiasts at your workplace may seek non-meat options at the table when the event rolls around. You can please a large crowd when you go the extra mile of cooking these vegan options. Just remember to do your research. Veganism is connected to ethical beliefs, which makes catering mistakes considerably upsetting. Review recipes and find alternatives for animal-derived ingredients. You could also phone a friend who follows the diet and send them a sample before creating a big batch. 10 Vegan Foods to Bring to an Office Party When deciding on the dish to bring, you want to offer the cream of the crop, especially if it’s a co-worker’s first time having plant-based meals. Here are the best vegan foods to bring to an office party. 1. Vegan Charcuterie A vegan cheeseboard is as easy as it gets, and it’s perfect for tight-knit office teams. Prepare a cutting board and try to find as many vegan cheeses as possible. Scatter a couple of pretzels, cucumbers and nuts with dips of your choice. You can also add sweets like grapes and berries to cleanse the palette. 2. Stuffed Avocados Rather than going with the traditional guacamole, consider serving stuffed avocados. You just have to slice it in half and remove the pit. Throw it in a brown bag with a banana for about one to three days to make it ripe quickly. As for the stuffing, you can use quinoa as the base. Mix in chopped cucumber, jalapeno, onion, bell peppers and tomato with vegan mayo. 3. Grilled Tofu Skewers Skewers are always a hit at office parties because they are easy to take and eat. Create your own variation with marinated tofu and crisp veggies like bell peppers. You can drizzle a variety of sauces on top, but nothing beats a classic vegan garlic mayo. Bring a homemade sweet chili sauce for those who want a spicier taste. 4. Lentil Roast with Balsamic Gravy Lentils are perfect for a roast because of their thick texture that turns a little creamy. They also offer high fiber and low cholesterol, which is ideal for all health-conscious people. Prep and blend with portobello mushrooms, carrots, onion and garlic. Drizzle balsamic onion gravy on top for extra savory goodness. 5. Vegan Pizza Bites Vegan pizza bites are a delicious introduction to veganism, especially when you use homemade tomato sauce and good vegan cheese. For the toppings, plant-based sausages could surprise your officemates, as they mimic meat well. Another healthy option would be to use spinach and vegan cream cheese on top. 6. Onion Rings Many people will likely already be familiar with onion rings, making them a safe yet delicious appetizer to bring to an office gathering. After dipping the onions in the batter, use the air fryer to minimize oiliness. Remember to keep them in before leaving for work to keep them crisp. Ketchup works as a dip, but vegan sour cream with garlic is a lovely light option, too. 7. Sweet Potato Fries Sweet potato fries are another oil-free hit you could bring. Slice them evenly to cook them at the same time. Add cumin, paprika and salt to balance out the sweetness. Bake in the oven, and try not to sneak a piece afterward. For the sauce, you could create a chipotle aioli. You only need vegan mayo and chipotle sauce with a little lime juice. 8. Buffalo Cauliflower Bites If your coworkers are big buffalo sauce fans, blow their minds with the buffalo cauliflower bites. Break apart your floret and coat it in a runny batter. Make sure to oil the cookie sheet, as the cauliflower tends to stick before baking. While that goes on, add buffalo sauce, honey and a little butter to a pan. Brush the mixture on your veggies and take it to the workplace. 9. Chocolate-Covered Yogurt Bites There are many directions to take with your vegan desserts. Some people bring Oreos or fruits and call it a day. However, if you want to go the extra mile, make chocolate-covered yogurt bites. All you need is a mold to create the shell of your dish. For the filling, mix together vegan yogurt and berries. Freeze overnight. 10. Tahini Cookies Another vegan food you can have your coworkers try out is tahini cookies. Tahini, maple syrup, almond flour, tapioca flour and baking soda go into a single bowl. Scoop a spoonful out and roll it into a ball. Put them onto a cookie sheet and top them off with a few sesame seeds and salt. Prepare Vegan Party Food The vegan food you bring to the party can make the whole gathering much healthier and more inclusive. Don’t be afraid to stand out with your plant-based dishes. You just have to focus on diversifying the table and serving a delicious experience.