Your Gut Isn’t the Only Microbiome Affecting Your Anxiety—Meet Your Mouth

Conversations about the link between mental health and microbiomes usually focus on the gut. The oral microbiome is often overlooked, but it plays a surprisingly important role in how your brain processes stress, anxiety and even depression. Understanding how oral health impacts mental health is crucial to taking proactive steps toward overall well-being.  The Mouth-Brain Connection Your mouth is home to 6 billion bacteria — both good and bad. Under the right conditions, this oral ecosystem helps with digestion, supports your immune system and keeps inflammation under control. However, when it’s out of balance — usually due to poor oral hygiene, chronic stress, high sugar intake or smoking — harmful bacteria can multiply. This bad bacteria can trigger systemic inflammation, leak into your bloodstream and even travel along the cranial nerves to your brain.  Researchers are finding increasing evidence linking oral microbiome imbalances to elevated cortisol levels, increased inflammation in the brain and a heightened stress response. This means that your mouth might be making your anxiety worse.  This is a game-changer in understanding how oral health impacts mental health. It shifts the narrative from focusing solely on the gut-brain axis to a more complete picture that includes your teeth, tongue, gums and saliva.  Signs Your Mouth-Brain Link May Be Out of Sync The connection between oral health and mental health often begins with subtle physical symptoms. These signs can be early indicators that the oral microbiome is out of balance and may contribute to elevated stress or anxiety levels. Common signs of oral microbiome imbalance include: Chronic bad breath — or halitosis — even after brushing Red, swollen or bleeding gums, especially when brushing or flossing Persistent plaque buildup or tartar, which fuels bacterial overgrowth Tooth sensitivity or decay despite routine care Dry mouth, which limits saliva’s natural cleansing and protective functions Frequent mouth ulcers or sores, signaling immune response dysfunction When you ignore these symptoms, pathogenic bacteria — such as Porphyromonas — can thrive. This specific bacterium is linked to impaired memory and disorders like Alzheimer’s. Additionally, oral inflammation can impact neurotransmitter systems, particularly those responsible for producing serotonin and dopamine. These are the same brain chemicals that influence mood, motivation and emotional stability. A disrupted oral microbiome can reduce the availability of these neurotransmitters, leaving the brain more reactive to stress and increasing the risk of anxiety and depressive symptoms.  Simple Practices That Make a Difference Caring for the oral microbiome is a foundational part of supporting emotional and neurological health. These everyday habits can help restore microbial balance in the mouth and reduce the inflammatory triggers contributing to anxiety and stress.  1. Brush Twice Daily Brushing in the morning and before bed removes plaque, food particles and harmful bacteria that can disrupt the oral microbiome. Use fluoride toothpaste and a soft-bristled toothbrush to clean thoroughly without damaging the gums or enamel. Brushing consistently keeps inflammation in check, reducing the chances of bacterial byproducts entering the bloodstream. It’s also an opportunity to build healthy habits across generations. Children often imitate their parents, so when brushing is part of a visible, shared routine, they’re more likely to adopt it as a lifelong habit. Letting them experiment with different toothpaste flavors or choose their own toothbrush can make the process more fun and engaging while still laying the foundation for strong oral and mental health.  2. Floss Every Day The American Dental Association recommends flossing once a day, whether it’s first thing in the morning or before bed. Flossing removes debris and bacteria between teeth — areas a toothbrush can’t reach. Neglecting this step allows harmful microbes to thrive in tight spaces, leading to gum inflammation and microbiome imbalance. Daily flossing is one of the most effective ways to support oral and systemic health. 3. Avoid Harsh Mouthwashes Many over-the-counter mouthwashes contain alcohol or strong antimicrobial agents that indiscriminately kill bacteria, including beneficial strains. This can weaken the oral microbiome over time. Instead, choose an alcohol-free, microbiome-friendly mouthwash that maintains balance without wiping out the good microbes. 4. Choose a Microbiome-Supporting Diet A diet high in sugar and refined carbohydrates feeds harmful oral bacteria. Prioritize whole foods, leafy greens, fiber-rich vegetables and lean proteins. Crunchy, fibrous foods like carrots and apples can help mechanically clean teeth while supporting healthy bacteria. Staying hydrated promotes saliva production, essential for neutralizing acid and maintaining oral balance. 5. See a Dentist Regularly Visit your dentist at least once every year for a checkup. Routine dental checkups are essential for spotting early signs of microbiome disruption, such as gum inflammation or plaque buildup. Professional cleanings help remove hardened tartar and allow the dentist to catch issues before they become chronic. Preventive care plays a direct role in protecting oral and mental well-being.  A Healthier Mouth for a Calmer Mind The connection between oral health and mental well-being is stronger than many realize. An imbalanced oral microbiome can quietly fuel systemic inflammation, disrupt neurotransmitter function and increase the body’s stress response — all of which contribute to anxiety. Understanding how oral health impacts mental health shifts the focus beyond just brushing for cavity prevention. 

There are so many ways to start the day, but rice for breakfast might be the best one. It’s easily available and simple, especially when you already have a handy rice cooker at home. Plus, it’s relatively easy to digest and provides plenty of energy due to its carbohydrate content. You can also cook it in many ways.  Which Rice is Best for Breakfast? Whole-grain rice, like brown rice, is an ideal breakfast option. It contains bran and germ to provide a more nutrient-dense meal, leaving you full and nourished throughout the day. However, you can also explore other options like white rice if that’s what’s available to you.  There was also some evidence that brown rice helped reduce body weight, though it did not significantly affect blood sugar control in pre-diabetic or type-2 diabetic people. Further research is necessary to confirm its effectiveness. That said, it’s worth including in your weight loss journey.  Who Even Eats Rice for Breakfast? There are many people who eat rice for breakfast, but it’s typically recognized as a staple in Asian cuisine. In fact, China consumes more rice than any other country, eating 145 million metric tons of it from 2024 to 2025. In terms of lifestyle, athletes and bodybuilders are big fans of white rice. The food group is rich in carbohydrates and fulfills the macronutrient count needed to fulfill extreme training without exhaustion. If you want to work on your physical health, it’s certainly worth looking up.   Best Asian Recipes with Rice There are many Asian breakfast cuisines that love incorporating rice, so you have plenty of options when you want to start having rice for breakfast. Here are the 10 tastiest ones: 1. Bibimbap Bibimbap is a popular dish that people often get when introduced to Korean cuisine. The direct translation is mixed rice with meat and assorted vegetables. Spinach, bean sprouts, mushrooms and carrots are the typical vegetables added into the recipe, but you can explore more additions like seaweed and onions.  2. Oyakadon Japanese chicken and egg rice bowl or oyakodon is another breakfast staple to try out. It has quite a flavorful broth that starts with dashi and soy sauce before incorporating sake and sugar. From there, you can slice and simmer chicken breast or thighs into the mix. Top it onto a bed of freshly cooked rice with an egg.  3. Tapsilog Tapsilog is made of meat, fried rice and egg. Filipino tapa is traditionally beef that’s cured with different spices and dried or smoked, but you can explore other options like corned beef or fish. One of the most unique ingredients in its marinade is calamansi juice, which adds a tanginess and tenderizes the meat. You can substitute with other citrus fruit juices.  4. Roast Eggplant If you want a simple introduction to having rice for breakfast, roasted eggplant is pretty easy to whip up. When grilled, these vegetables are rich in fiber and water while being low in starch. Pair this with a tahini and turmeric sauce that is nutty, earthy, and aromatic all at once. Some also garnish it with fresh cilantro and mint leaves.  5. Khao Pad Krapow Khao Pad Krapow is a popular must-try dish from Thai cuisine. What sets it apart from other dishes is the addition of basil leaves and the extra kick from chilies. Plus, unlike pad kra pao that’s just stir-fried meat and basil, this dish tosses the meat with leftover rice together, making it easier to make in just one pot.  6. Miso Salmon Create a delicious Japanese miso salmon rice bowl to start your morning off right. Marinate the fish first in soy sauce and miso, along with sesame oil and ginger, before frying. Run some cucumbers on a mandolin to get perfectly sliced circles, which will add a crunchy addition to the savory breakfast meal.  7. Tuna Onigiri Want an easy breakfast to take with you on the way out the door? Onigiri is a great travel food because it is handheld. These tuna mayo onigiri, especially, are so enjoyable because they are so simple to make. You can use an onigiri mold to get the iconic triangular shape right, or try your hand at a plastic wrap.  8. Edamame Fried Rice Edamame is a delicious soybean that can add a nice texture to your fried rice. Plus, it can account for 20% of your daily protein intake without a single ounce of meat. For the best results, get some leftover brown rice and add some julienned carrots into the mix. Pair with a protein of your choice, like egg or meat.  9. Congee Chinese congee or rice porridge is versatile— you can top it with sausage, bacon, and other kinds of protein. It mainly utilizes long-grain white rice, but you can use whatever’s available. Either way, it goes into this flavorful broth filled with chicken or vegetable stock. Sliced ginger makes it even more flavorful.  10. Poha Poha is a traditional Indian breakfast that’s absolutely flavorful. The word translates to flattened rice and it can also be topped with just about anything. Some do eat it as is, though, as the onion, spices, herbs, lemon juice and peanuts already give it a distinctive taste. However, you can also do yogurt and vegetable salad on the side.   How to Make Rice Breakfasts Healthier Rice for breakfast can already be quite healthy. However, there are a few key steps that you can take to ensure that it’s even more nutritious and geared for weight loss. Try these out: Portion right: One cup of rice per meal is enough to help you feel full during breakfast time. You can still cook multiple portions so that you have leftovers to experiment with for the next few mornings.  Sprinkle in extras: To lessen the carb count and increase the nutrition, add a variety of grains and other foods to your rice. For instance, you can add quinoa, corn, lentils, and mushrooms along with your seasonings of choice.  Add a healthy side dish: Similar to some of the recipes on this list, you can add a healthy side dish to balance out the rice’s heaviness. Think coleslaw, cucumber salad or slices of avocado.  Enjoy Rice Breakfast Meals Rice for breakfast is an underrated way to kick-start your morning and fill up your stomach. Make sure you try out your favorite recipes and add them to your rotation. Share photos with us on our social media accounts and happy cooking!

Your body does a good job of keeping you healthy. Thanks to your lymphatic system — a crucial part of the immune system — it can help eliminate toxins from your body and protect you from infections. This intricate network works 24/7, and just like a car, it requires premium fuel to function well. Discover the worst foods for the lymphatic system and what to eat instead. Table of Contents: What Is the Lymphatic System? 6 Worst Foods for the Lymphatic System 6 Best Foods for the Lymphatic System How to Do a Lymphatic Cleanse Naturally More Lymphatic System Questions What Is the Lymphatic System? The lymphatic system is a complex network of tissues, organs and vessels that collaborate to move watery fluid called lymph back into your bloodstream. This network is vital to your immune function, helping you protect from infection and eliminating cells that are no longer necessary to your body. The organs in the lymphatic system include your thymus, which is located in your upper chest, bone marrow and lymph nodes, which are around 600 and are dispersed throughout your body. 6 Worst Foods for the Lymphatic System Keeping your lymphatic system healthy and fully functioning requires a proper diet. Here are some food sources to avoid: 1. Fatty Foods Butter, deep-fried foods, bacon and vanilla shake all sound appetizing. However, these contain high amounts of saturated fat, which can have significant negative effects on your lymphatic system. Excessive consumption of these foods may also increase oxidative stress, hindering efficient waste product drainage. 2. Refined Grains Pasta, rice and white bread are often touted as staples, but they are carbohydrate-rich foods that may spike glucose levels, which may worsen lymphedema — a condition where there’s swelling in various body parts as caused by clogged lymphatic pathways. Unless you’re carb-loading for a half marathon to maximize your performance, make sure to consume these foods mindfully. 3. Processed Foods Unsurprisingly, processed foods are one of the worst foods for the lymphatic system. Sweetened breakfast cereals, chicken nuggets, hot dogs and instant noodles contain unhealthy fats, which can hinder your lymphatic system’s ability to fully perform its functions. They lack sufficient nutrients for a balanced diet. 4. Foods High in Sodium Salty foods put more pressure on the lymphatic system, making it challenging to clean out waste from the body. This is because too much salt causes immediate water retention, which may be the reason why you look more bloated than yesterday.  5. Refined Sugars Those who have a sweet tooth find solace in eating ice cream, cookies and cake. However, excess sugar may cause problems with proper lymphatic flow, slowing down fluid movement. It can also increase insulin resistance, allowing glucose to stay longer in your body. Eventually, your organs, including your lymph nodes, may not keep up if your blood sugar keeps increasing. Another reason to keep an eye on your sugar intake! 6. Foods With Acrylamide Acrylamide is a chemical usually found in starchy foods like french fries, potato chips and coffee. It also occurs in foods cooked at temperatures above 120 degrees Celsius, including frying, roasting and baking. 6 Best Foods for the Lymphatic System Most of the best sustenance for your lymphatic system includes whole foods. Make sure to add the following to your diet. 1.  Leafy Greens Lettuce, spinach, kale and other leafy greens have chlorophyll, a phytochemical that can help reduce carcinogen exposure in humans. Eating more of these can help aid lymphatic drainage and improve toxin-fighting properties. 2. Cranberries Some lymphatic blockages contain toxins and fat buildup. Cranberries contain glycosides that flush out toxins from the body, helping prevent lymphatic swelling. You can either enjoy them as is, juice them or mix them in a Greek yogurt to help further boost your immune function. 3. Chia Seeds These tiny superfoods have mighty nutritional benefits. It contains fiber, protein, omega-3 fatty acids and other nutrients that are beneficial to your lymphatic system and overall health. You can mix it in your bowl of oatmeal, glass of water or in salads. 4. Garlic Garlic is a very versatile ingredient that has detoxification benefits, helping aid your immune and lymphatic function. It also has antimicrobial properties that can help prevent certain illnesses. There are so many ways to go about garlic — add it to pastas, salad dressings and even fried rice. 5. Avocados One of the best whole foods for the lymphatic system is avocado, a healthy fruit that contains healthy fats, which can help solve lymphatic drainage problems. Moreover, it can also help keep your skin, nails and hair healthy — a win-win situation. Enjoy them with milk or add them to tacos and burritos. 6. Flaxseed Like other plant-based foods, flaxseeds are rich in antioxidants that can support the immune and lymphatic system by removing toxins from the body. Eating more of these can help with lymph node cleansing. How to Do a Lymphatic Cleanse Naturally Now that you know which foods to eat and avoid, it’s time to know more ways to do a lymph node cleanse. Here’s how to reduce swollen lymph nodes naturally. Deep breathing: Breathing deeply and slowly can assist proper fluid movement through your lymph nodes and vessels. Exercise: Physical activity can help move the fluid throughout your body. Aim to get 150 minutes of moderate aerobic exercise weekly. Dry brushing: This method helps the body release toxins through sweat, stimulating your lymphatic system. More Lymphatic System Questions 1. How Do I Improve Lymphatic Drainage in My Legs? There are many methods to improve lymphatic drainage in your legs. You can do physical activities, get a lymphatic massage, do compression therapy or simply elevate your legs. Usually, the cause of lymphatic swelling is a lack of activity and poor circulation. Movements are usually the best way to go about relieving the blockages. 2. How Do I Cleanse a Clogged Lymphatic System? One of the easiest ways to cleanse a clogged lymphatic system is to stay hydrated. Drinking water keeps the lymphatic fluid flowing freely. It can also help your body flush out toxins better. Other ways to detox your lymphatic system include specialized massages, proper diet and sweating out. 3. What Are the Symptoms of Poor Lymphatic Drainage? Lymphatic blockage — often called lymphedema — can manifest in many ways, including:  Swelling in some body parts, including arms, legs, fingers and toes A heavy or tight feeling Limited range of motion Recurring infections Thickening or hardening of the skin 4. What Is the Best Drink for Lymphatic Drainage? Water is your best bet for cleansing a clogged lymphatic system. If you don’t like plain water, you can infuse herbs or citrus fruits for added flavors. 5. Are Eggs Bad for the Lymphatic System? Eggs are rich in protein, which is essential for immune function. A diet lacking in protein may make you more susceptible to infectious diseases. 6. Does Drinking More Water Help Lymphedema? Yes, drinking more water helps unclog your lymphatic system, which can ultimately lessen swelling and recurring infections.  Choose the Best Foods for Your Lymphatic System Your lymphatic system does a great job of taking care of you. Now, it’s time to take care of them. Give your lymph nodes and organs some love by eating whole foods, staying hydrated and getting exercise.

The food we eat can affect our mental health. A plant-based diet can be effective in alleviating feelings of stress, anxiety and depression. Discover what causes us to feel anxious and how plants can play a role in reducing anxiety and sustaining our mental well-being. What Is Anxiety and What Causes It? Although the root cause of anxiety is undefined, our stress levels, genetics, brain chemistry and the surrounding environment can all contribute to feeling anxious. We all endure stressful periods, and how we cope depends on how the above factors contribute to our stress. Higher levels of stress may be due to an anxiety disorder, which affects around 4% of the global population.  Anxiety disorders occur in several types. Three common ones include: Generalized anxiety disorders: Anxiety can develop when you worry about family, money, health and work. We all go through stress concerning these everyday issues, but if that stress becomes excessive and part of your daily life, a diagnosable generalized anxiety disorder could be at play.  Phobias: Phobias can occur following harrowing experiences. However, they don’t always appear to explicitly connect to something in our lives. Common phobias involve a fear of spiders, flying, socializing and being in crowded places.  Panic disorders: Irrational, intense fear can lead to panic attacks, where we can experience shortness of breath, heart palpitations or similar symptoms. These symptoms occur suddenly — often without warning — and may require treatment or methods like the 5-4-3-2-1 technique to allow them to subside. Panic attacks are primary indicators of panic disorder.  Why Eating More Plants May Ease Anxiety Symptoms Plant-based diets focus on eating fruits, vegetables, nuts, whole grains, seeds, legumes and oils. We can still eat meat and dairy products when following plant-based eating regimens, but the diet involves eating more and more often from healthy plant sources.  As we age, our bodies change. Healthy eating can mean being more independent and active. Consuming more plants can positively impact several parts of our bodies, providing our brains with healthy hormones and neurotransmitters to reduce anxiety symptoms.   1. Plants Can Regulate Your Microbiome Nutrition can reduce our risk of anxiety and affect our emotional well-being. Broccoli, carrots, green beans and leafy greens like spinach are among the top anxiety-reducing foods, but there are many more. These specific plants are high in fiber and known as prebiotics, which feed the probiotics and other good bacteria in our stomachs. Our stomachs’ microbiomes have millions of beneficial bacteria that produce vitamins, including vitamin B1, calcium, riboflavin, copper and neurotransmitters like serotonin. Serotonin generation is the target of many antidepressants and is the “feel-good” hormone that assists in regulating our sleep, pain tolerance, appetite and moods.  When we consume healthy plant-based food, our serotonin levels increase, positively impacting our body and brain function. Eating more plants can regulate our intestinal microbiota and reduce anxiety. 2. Healthy Eating Can Fight Inflammation Research shows that increased inflammation can lead to cognitive challenges and adversely affect the brain’s hippocampus and amygdala regions. Many of us are unaware of how constantly eating processed food can contribute to higher inflammation and brain health challenges. In contrast, eating healthy foods like nuts may reduce your risk of stroke and heart disease by fighting inflammation.   Eating healthy also reduces hippocampus region malfunction, which is responsible for our stress management through dopamine production. This portion of our brains plays a large part in managing potential anxiety. The functionality of the amygdala region is also essential as it regulates adrenaline. Anxiety triggers the release of adrenaline, so without the amygdala’s proper functioning, an anxiety disorder could result more easily. 3. Eating Plants Can Improve Nervous System Function Our brains, spinal cords and peripheral nerves make up our nervous systems. This complex system relies on the body’s nutrients for the proteins that maintain existing nerve fibers and create new ones.  These proteins require complex carbohydrates, minerals, amino acids and fatty acids to develop and maintain the health of our nervous networks. The successful message transfer through this nervous system network to the brain is vital for reducing the risk of anxiety, depression and other mental health conditions.    Eating more of the correct plants will improve the functionality of your body’s nervous system and can help ease anxious feelings. Omega-3 fatty acids are common in fish. However, they are also found in plant sources like flax, chia and hemp seeds. Walnuts, some healthy plant oils and algae-based supplements contribute to healthy omega-3 fatty acids. We get healthy complex carbs from fruits, legumes, starchy vegetables and whole-grain products. Amino acids come from natural proteins in many grains, nuts, seeds, legumes and soy products. Eat More Plants for a Healthier Mind and Body One of our primary aims in life is to stay healthy. Our physical well-being is imperative, but neglecting our mental health includes allowing conditions like anxiety to take control. Eating more plants and finding a healthy dietary balance to accompany a productive balance in lifestyle means we can alleviate overwhelming symptoms of stress and anxiety.  

It’s easy to become a little self-indulgent with what you eat throughout the week. However, if you’re trying to be conscious of conditions like diabetes, you have to be more intentional with what your diet looks like. These diabetic-friendly meals can help you feel satisfied while keeping your blood sugar levels steady.  1. Vegetable Stir Fry There’s nothing more simple than sauteeing a pan full of colorful vegetables. Pick your favorite vegetables for the stir fry. Peppers and broccoli are often necessary, but you can take a leap by adding some mushrooms. These contain anti-inflammatory and antioxidant properties to help manage diabetes.   2. Buffalo Chicken Salad Wraps Buffalo chicken is such a delicious component, but you can make it a diabetic-friendly meal by turning it into a salad wrap. Try to look for low-carb wraps or tortillas for the base. You can also combine it with chopped celery, carrots and lettuce for texture and nutritional value. Opt for low-fat mayonnaise for your sauces.  3. Mango Veggie Spring Rolls These mango veggie spring rolls mainly require a little slicing before you roll them up in rice paper wrap, making them some of the easiest dishes to make. Go the extra mile by making a strawberry dip to accompany these. Berries contain antioxidants, which can reduce high blood sugar and insulin levels.    4. Baked Oatmeal with Pears Baked oatmeal with walnuts is a simple dish you can whip up for morning, noon or night. You can add cinnamon, nutmeg and cloves for a pop of flavor before balancing out your ripened pears. Also, extra tip— some oatmeal brands may use sugar as a preservative, so be sure to look out for the no-added-sugar labels.  5. Salmon with Green Beans Salmon fillets are such versatile pieces of protein. Go simple by baking them on a bed of green beans. For the sauce, you can mix olive oil and soy sauce for a more tangy taste. Others like to add brown sugar to the mix, but you can add minced fresh ginger and use sesame oil over Olive oil for more Asian flavor.  6. Stuffed Bell Peppers  Stuffed bell peppers are a hearty diabetic-friendly meal that is perfect when you love Mexican flavors. To make it a more diabetic-friendly meal, swap traditional rice for black beans instead. Others also choose to use standard tomato sauce over salsa since it’s a little less sweet.   7. Cabbage Steaks au Poivre Tender cabbage steaks have been all the rage lately, and they’re almost as simple to make as regular ones. Find a medium-sized head of this vegetable and slice it into the shape of a steak. For the sauce, try to use vegetable or chicken broth that’s low in sodium to keep things mellow.  8. Baked Pork Chops Another option to stray from your usual sirloin steaks is pork chops! These cuts are already quite lean, so use a marinade and avoid overcooking them to keep them as juicy as possible. You can pair this with a salad of your choice.   9. Beef Stew Beef stew is just such a comfort dish. You can pick lean stewing beef or lamb for the meat to keep your blood sugar in check. Make sure you cut them into the same size as your vegetables to help everything cook at the same time.   10. Shrimp Avocado Salad  If you want a high-protein and refreshing meal, shrimp avocado salad is the way to go. You can steam your shrimp instead of frying to avoid oiliness. For a twist, add slices of red onions to complement the softness of your avocado.  11. Tuna Melt Wrap Short on time? The tuna melt wrap is one of the quicker diabetic-friendly meals. Drain your tuna and mix it with Greek yogurt since it’s less fatty than mayonnaise. Add in Dijon mustard, lemon juice, relish and your preferred spices. Corn, red onion and cheese go well in this dish. 12. Low-Fat Carbonara Carbonara often gets a bad rep, but there are many ways to make it healthier. For example, pick lean-back bacon and low-fat soft cheese when making it. For extra veggies, stir in thawed frozen peas with your egg mixture.  13. Chicken Lettuce Wraps Another light meal option you can go with is chicken lettuce wraps. Some people opt for ground turkey instead of chicken to switch things up while keeping it lean. As for the lettuce, look for Bibb or butter lettuce for larger-sized leaves.  14. Chicken Tzatziki Bowls Create a filling bowl of chicken tzatziki and your favorite vegetables. You can marinate your chicken in Greek yogurt, olive oil, garlic, shallots and spices. Pair it with ginger tahini with a subtle lemon flavor to balance out your tzatziki sauce.  The Secret to Making Diabetic-Friendly Meals While there are numerous other recipes to make diabetic-friendly meals, it’s important to know the habits and basics to help you further manage your condition. Try out these tips: Portion wisely: As important as it is to add as much variety to your plate as possible, you also have to focus on proper portioning. The larger the portion sizes, the more carbs, fat, sugar and salt you introduce to your diet. Try to focus on just one plate at a time. When you feel full, stop and save the leftovers for next time.   Have a good schedule for eating: It’s best to have a usual eating time that you can stick to when eating, as it gets your body used to processing everything. Schedule breakfast, lunch and dinner time. Keep in mind that people with type 1 diabetes may undergo constant hunger even when they eat regularly, so add room for snacks.  Find alternatives when possible: One technique used in almost all these recipes is finding a diabetic-friendly alternative for more triggering foods. For example, swapping out black beans for rice can lead to a healthier diet. If you want to choose the latter options, remember rule one on portions! Meal Prep Mindfully for Your Condition A personal home menu you enjoy is important for fulfilling and filling meals. Adopt these easy, diabetic-friendly meal options and cook some delicious dishes. Share with us your favorite recipes on our social media!

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.