With so many different sweeteners available at Sprouts, it can be tough to decide which one to buy. Are honey, agave nectar and coconut sugar healthier than table sugar? To help you decide, here’s the real deal on 11 common sweeteners.

Agave Nectar

1 cup = 960 calories

Agave is similar in taste and texture to honey, but without all of the nutrients. Agave, however, is lower on the glycemic index than honey, so it’s a case of picking your battles. Best for adding a touch of sweetness to smoothies and iced drinks.

Brown Sugar

1 cup = 720 calories

Brown sugar gets its distinctive color due to the presence of molasses. Nutritionally, brown sugar and white sugar are not much different. Best for bringing caramel flavor to cookies, brownies, darker cakes (like carrot cake) and quick bread. It’s also great for topping oatmeal, fruit crisps or crumbles.

Cane Sugar

1 cup = 960 calories

Made from boiled down sugarcane, it has a nice, mellow caramel flavor and is a good vegan substitute for honey. It’s about 50/50 fructose and glucose. Best for lightly sweetening iced tea and cocktails, as well as coffee cakes and biscuits.

Coconut Sugar

1 cup = 720 calories

Like raw honey, coconut sweeteners contain a variety of minerals, 17 amino acids, vitamin C, and nearly the entire B complex. Coconut sugar is low on the glycemic index and also has a neutral pH balance, so it does not add acidity to the body. Best for using as you would use brown sugar. It has a nutty flavor, but does not taste like coconut.

Corn Syrup

1 cup = 960 calories

Corn syrup is almost exactly as sweet as the granulated sugar it often replaces in recipes. It can be naturally light in color, which is often used for candy making and baking. The advantage of corn syrup over sugar is its resistance to crystallization. The most controversial form of corn syrup—high-fructose corn syrup—is rarely sold directly to consumers. Best for setting up pecan pie, peanut brittle, popcorn balls and homemade candies.

Granulated Sugar

1 cup = 720 calories

Refined white sugar is pure sucrose. It can be produced from either sugar cane or sugar beets, but by the time it has been refined to a white crystal, the two are chemically identical. Pure white sugar has been processed so it has few minerals and antioxidants. Best for making sugar cookies, meringue toppings and delicate fluffy cakes.

Honey

1 cup = 960 calories

The processed honey that is found in most pantries is no better than table sugar; raw honey, however, is a different story. Raw honey is considered to be a superfood by some, as it contains antioxidants, minerals, vitamins, amino acids and other nutrients. Raw honey is an acceptable substitute for table sugar, provided that it isn’t used in excess, as honey does contain sugar. Best for providing a sweet delicate flavor to dressings, marinades and slaws.

Maple Syrup

1 cup = 800 calories

It contains small amounts of polyphenols—antioxidants that help quell inflammation. It holds the middle spot on the glycemic index in comparison to other sweeteners, and does have a few health benefits, as it contains some minerals and antioxidants. Best for flavoring pork with a glaze or as part of a marinade or salad dressing. Also great for pouring on pancakes, waffles and French toast, of course.

Molasses

1 cup = 960 calories

Molasses has the highest antioxidant levels of all sweeteners and provides a good source of niacin, thiamin, magnesium, copper and potassium. It is a byproduct of processing cane juice into white sugar. Its flavor is bittersweet and deeply rich so use it in small doses! Best for adding distinct flavor and a hint of sweetness to baked beans, homemade barbecue sauces, brown bread and ginger cookies.

Stevia

1 cup = 0 calories

It has been shown that stevia is much sweeter than other sugars, meaning that only a small amount needs to be used. The body also processes stevia very slowly, which greatly reduces the risk of a sugar high. In addition, it is essentially calorie-free, which is why it is popular with dieters. Best for sweetening up a cup of coffee or a cold drink.

Turbinado Sugar

1 cup = 720 calories

Turbinado or “raw” sugar, is also a dehydrated cane juice. It retains a bit more of the natural “impurities,” so it’s even a little darker, and the molasses aroma and flavor is a bit more pronounced. Best for topping cookies and breads with a sugary crackle.  

As tempting as it is to load up on berries and stone fruits whenever you come into Sprouts, you’ve probably experienced the downside of that happy harvest as well. Peaches sometimes sit too long on your kitchen counter, and apples will slip to the back of the produce bin in your fridge. Then what you have on your hands is little more than a swarm of fruit flies and some colorful compost.

Sweet Salvage

Most of us buy fruit that is nearing peak ripeness, but not quite there. And then, inevitably, we miss the magical moment at home and end up with some fruit that is way too ripe. Darn the luck. You don’t want to use overripe fruit to make jam, because it has already lost some of its pectin—its binding sugar. You also don’t want to just throw it out. Here are some tips for what to do when your fruit’s gone too far.

Berries

If you buy too many berries, you can freeze them. Just make sure to wash them all off carefully, AND dry them. You’ll also need some reasonable freezer space, because you don’t just want to throw them all into a plastic container. Best to separate them out a little bit, perhaps using muffin tins. If your berries do over-ripen, cut away the soft spots and then purée everything in the blender with a little sugar. You’ll have a great topping for ice cream or pancakes.

Bananas

When bananas start to go black, it’s time to act. You have two options. One is to peel them, mash them and toss them into the blender with a little lemon juice to prevent further darkening; then place the mush into plastic zip-lock bags and freeze it. You can later thaw and microwave (not in the plastic bag), and use in muffins, banana bread, smoothies, or in dessert toppings. You could also put off the hard work and just throw the ‘nana into the freezer, peel and all. The soft spots will firm up and the whole thing will freeze rock solid, enabling you to microwave it at a future date and use as an ingredient. One caution with this latter method: frozen bananas do not stack well!

Peaches and Nectarines

Stone fruits will go bad quickly if left out, especially in close proximity to each other (don’t let them touch when ripening on your countertop). When that happens, as it inevitably will, cut away the bruises, cut into small chunks, and you can use them to make chutneys, simmer sauces, or (with milk, ice and a little sugar) smoothies.

Watermelon

Big watermelons always look good, and remind us of happier times. But if you bought too much melon for the available mouths, there is a nifty alternative to letting them go soft and mushy in baggies. Cut off the rind and the bad spots, purée it all in the blender, and then pour into ice cube trays and freeze. Then, when inspiration hits, just toss the cubes into a glass of water, sparkling water or soda.

Apples

When a long-forgotten apple starts showing its wrinkles, core it and slice it. Then cook with cinnamon, cardamom, nutmeg, sugar, walnuts and some butter to make a really refreshing and reasonably healthful snack.

Other Ideas

Overripe apples, lemons and oranges can be used to make sangria. Berries that are so ripe they fall apart may not look great, but who cares if you just mix them into plain yogurt to make your own spectacular flavors? Or, you can add a sweetener like agave to your berry purée, pour it into a used and well-washed ice cream pint, and freeze it to make your own sorbet. Any of the higher water content fruits can be puréed and then spread in a shallow pan and dehydrated (using your microwave or a food dehydrator) to make your own fruit leather.  

There’s nothing quite like the smell of sautéed onions, slightly browned and caramelized. However, getting from here to there can leave you in tears—until now. Try one or more of these tips for a dry-eyed onion experience.

1. Use a very sharp knife. This will cut through the cells cleanly and quickly, releasing fewer of the enzymes that form sulfuric acid and assault your tear ducts.
2.  Cut out a “cone” around the core of the onion, where it attaches to the root (the most tear-inducing part).
3. Cut the onion near running water.
4. Soak the onion in water before cutting, or even freeze it for 10 minutes
5. Chew on a bagel chip or piece of toast or bread, or even gum, while cutting.
6. Breathe through your mouth.
7. Wear safety goggles or a mask to keep the gases from reaching your eyes.
8. Light a candle in the room to help burn off the sulfur compounds.
9. Stick out your tongue while cutting, and keep it out. (The sulfur compounds apparently go to the nearest moisture, and better your tongue than your tear ducts.)
10. Cut the ends off the onion, stick it a few times with a toothpick, wrap it in a paper towel and microwave for 60 seconds.

 

Physical activity does not need to be strenuous to be beneficial. Being physically active can reduce your risk of chronic illness, improve your physical and psychological well-being and help you maintain a healthy body weight. It can also help you forget about the daily stresses, worries and anxieties that promote depression, increase blood pressure and decrease immune function.

Exercise Regularly 

Want more energy? Exercise! Regular exercise is one of the best things you can do to promote better health. High levels of physical activity are defined as three intense 20-minute workouts per week. For intense workouts and ideal fat burning sessions, stay within your target training zone—50-75 percent of your maximum heart rate (MHR); see chart below. While in your target training zone you should be able to carry on a conversation without gasping for breath.

Cardio Tips

• Start a cardio activity program. Dedicate 10–20 minutes 2–4 times a week.
• After 3–4 weeks, progress to 30–60 minutes of aerobic activity, 4–5 times a week.
• If you’re short on time, breakup your aerobic activity into 15 minutes segments.
• Check with your doctor before engaging in strenuous physical activity.

Strength Training Tips 

Building lean muscle tissue (muscle mass) helps your body to burn more calories and each extra pound of muscle helps to burn an extra 100 calories daily.

• Warm up for 10–15 minutes with stretching and light cardio exercise.
• Concentrate on form.
• Train each muscle group once or twice a week.
• Maximize your training efforts by giving your body new challenges.
• Train with a partner.
• To prevent boredom, frequently vary your workout routine.
• Avoid over training.
• Remember it takes time to see results—be patient!

   

Sprouts carries more than 20 varieties of milk. Wondering what the difference between raw milk and pasteurized milk is and if that is the same as homogenization? We’ll look at what these different milk terms mean, as well as the nutrition behind them.
From whole to organic skim, unsweetened almond to chocolate hazelnut, Sprouts has the milk for your dietary, nutritional and taste requirements.

What do these terms mean, and what are they saying about your milk?

Raw

Raw milk comes from any source (cows, goats, sheep) and has not been pasteurized. Consuming the bacteria that comes naturally in raw milk can be controversial. Since raw milk is regulated at the state level, it is only available in select Sprouts locations.

Pasteurized

When milk is pasteurized, it undergoes a process of heating the milk to a high temperature until all potential illness-causing pathogens within the milk are killed. It is estimated that more than 98% of milk sold in the U.S. is pasteurized.

Homogenization

Cow’s milk is made of two components: non-fat milk and cream. Homogenized milk has gone through a process that breaks apart the fat molecules, dispensing the fat evenly throughout the milk—homogenization— rather than separated with the cream floating on the top.

Shelf-stable

Many milk alternatives are available in shelf-stable Tetra Pak, also known as aseptic packaging, which means the product is preserved and maintains freshness while sealed for up to 12 months. Once it is opened, it should be consumed within 7–10 days.

rBST

Also referred to as rBGH, rBST is a synthetic protein hormone given to cattle to boost milk output. No milk sold at Sprouts contains rBST.  

While essential oils often have a pleasant aroma, their chemical makeup is complex and their benefits vast—which make them much more than something that simply smells good.

If You Feel: Anxious

Try this flower essence: Geranium How it works: Geranium essential oil has antidepressant and hormone balancing properties. It acts as an overall tonic for the nervous system, either stimulating or calming, whichever action the body requires.

If You Feel: Depressed

Try this flower essence: Peppermint How it works: Place two drops along the back of your neck or on the crown of your head. Then take 10–15 deep breaths with the bottle of oil under your nose (you will feel a noticeable tingling sensation).

If You Feel: Stressed

Try this flower essence: Patchouli How it works: Known to uplift mood and help release tension. It helps bring hope after disappointment and eases sensitive nerves.

If You Feel: Exhausted

Try this flower essence: Ylang ylang How it works: This essential oil quells stress, anger and fear. It is beneficial for treating depression naturally, as well as insomnia and high blood pressure due to stress.  

Before you reach for the second cup of coffee, choose green instead. For those of us who need that extra boost in the morning or afternoon, green tea can be a healthy alternative to drinking coffee. We’ve highlighted the top four health benefits from green tea.

Improved Brain Function

Due to green tea’s synergistic combination of caffeine and L-theanine, it may improve your brain function. So not only will you be energized for that 8:00am meeting, you’ll be on top of your game.

Weight Loss

Have you ever wondered why some people lose weight faster than others? One major contributor to weight loss is an individual’s metabolic rate, which is the speed at which one’s body digests food and nutrients. Drinking green tea can help boost your metabolism, thus supporting weight loss.

Heart Health

High cholesterol, specifically LDL cholesterol, has been shown to increase the risk of heart disease. Green tea can actually lower your LDL cholesterol and ultimately support your heart health.

Antioxidants

Another health benefit of drinking green tea is that it is an excellent source of antioxidants, which are believed to help ward off certain diseases, like cancer.  

Using the right oils can take your marinades and vinaigrettes from good to gourmet, and your sautéed veggies from decent to divine. The trick is to know the capabilities, cooking characteristics and flavor nuances of your oil of choice. Here’s an overview of some of the popular oils on the market today.

Avocado Oil

Avocado oil is getting plenty of attention for its deep-fry friendliness and buttery flavor. It’s a sturdy oil with a high smoke point (the temperature at which the oil breaks down and is damaged) and can tolerate temperatures up to 520°F. The subtle flavor is light enough to be appreciated in salad dressings, dips and in a variety of Southwestern dishes. Despite its source, it will not leave your food tasting like guacamole, but rather adds a soft, rich, buttery taste on the palate. One manufacturer recommends using avocado oil within 10 months, though it can last much longer. No refrigeration is required for storage. Because avocados are difficult to process, the oil can be expensive, but the flavor and capabilities are worth the splurge.

Canola Oil

This refined, neutral-flavored oil can tolerate heat up to 435°F, making it good for sautéing and baking, but not necessarily frying. The light flavor also adapts well to salad dressing. Canola oil keeps well in the cabinet (for up to a year). It is lower in saturated fat than just about any other oil, and, like olive oil, contains monounsaturated fats that can help promote the good cholesterol in your body. You might have heard about some of the controversy surrounding canola oil, in part because there really is no such thing as a canola. The name comes from Canadian Oil, Low Acid and was once a trademark but is now a generic term. Canola oil is derived from a plant that is a genetic variant of rapeseed. It was first introduced into the U.S. only 25 years ago, although rapeseed oil has been used in cooking for centuries in India, China and Europe. For a good discussion about the history of canola oil and the controversy about rapeseed oil, check out this article from the myth-busters at snopes.com (be sure to read the analysis at the bottom of the page, not just the consumer comments at the top).

Grapeseed Oil

Made from the pressed seeds of some varieties of Vitis vinifera grapes, grapeseed oil is a by-product of winemaking. It offers a light, nutty flavor and has a moderately high smoke point, tolerating temperatures up to 420°F. Due to its mild taste, grapeseed oil is good for any cooked or raw preparation where strong oil flavor is unwanted. It is best stored in the refrigerator and keeps for up to six months.

Extra-Virgin Olive Oil 

Extra-virgin olive oil (EVOO, in the media hype of Rachael Ray) is unrefined, meaning it was not altered chemically or mechanically after being pressed—usually cold-pressed to protect it from heat damage. Consequently, extra-virgin oil is more flavorful than refined olive oil. Since EVOO is unrefined, it is susceptible to heat and light damage and has a low smoke point. Heat and heavy cooking will destroy the taste. The flavor is somewhat peppery, making it endlessly versatile and perfect for dipping or drizzling onto a finished soup or pasta dish. Extra-virgin olive oil is within a year of pressing.

Olive Oil

Standard olive oil is the less expensive, less flavorful cousin of extra-virgin olive oil. Since it is refined, it has a longer shelf life and can last about a year unopened and half a year in an opened container. Unlike EVOO, it can tolerate high heat (up to about 450°F) so it’s ideal for sautéing and even can be found in baked goods. While all oils should be stored in cool, dark places, refined oils such as this are less sensitive to heat and light. You can also put olive oil in the refrigerator, though it will take on a cloudy appearance. To restore the look to normal, just set it out at room temperature for a while.

Peanut Oil

This oil can withstand a lot of heat, making it popular for deep-frying. It is often praised in the culinary world for the clean flavor it lends to foods. In tests by Cook’s Illustrated magazine, it was found to be the best oil for fried chicken. It is high in saturated fat (18 percent), so you’ll want to keep its use to a minimum. Peanut oil can be pricey, so it’s best kept in the cupboard for special deep-fried indulgences.

Sesame Oil

Sesame oil, which comes in both raw and flavored toasted varieties, is used most often in the sauces and marinades of Asian cuisines. The intense flavor of toasted sesame oil makes it a bit too strong for most salad dressings (unless cut with a neutral oil) and can turn bitter when heated. When used sparingly, it makes a nice finishing oil. Sesame oil has a low smoke point, so it shouldn’t be used for frying. It stores best in a cool, dark cabinet.

Sunflower and Safflower Oils

These refined, neutral-flavored oils are very adaptable. They are great for sautéing and pan frying and make delicious vinaigrettes, salad dressings, and even homemade mayonnaise. Safflower oil will remain stable at high temperatures, sunflower a bit lower temps. Both can go rancid easily so should be refrigerated once opened. Look for high-oleic varieties if you are going to cook with these oils on the stove.

Vegetable Oil

This classic oil generally is made from refined soybean oil. It has a neutral flavor, will stand up to strong heat (450°F) and stores well at room temperature. It is an ideal oil for baking. Vegetable oil is a reliable and inexpensive kitchen workhorse, much like corn oil. It can keep for six months to a year after opening.

Walnut, Hazelnut and Almond Oils

These unrefined oils offer rich, assertive flavors. As with toasted sesame oil, a little bit of these gourmet goodies goes a long way. All three are best used raw: perfect to dress steamed or roasted vegetables, or to drizzle over grilled fish or a cooked pasta dish just before serving. Their nutty flavors marry well in some baked goods, like almond cookies and zucchini walnut bread. Nut oils are particularly susceptible to rancidity, so are best bought in small amounts and stored refrigerated.    

You want to feel good and look great, but finding and maintaining a well-balanced diet and lifestyle may seem like a never-ending challenge. With the quick and easy availability of fast foods, processed foods and snacks, your healthy eating plan can easily get derailed. Healthy eating is getting good nutrition from high-quality, nutrient-dense fresh foods. Consuming a variety of healthy foods adds nutrients to your body, helps you maintain good health and can protect against chronic illness like heart disease, stroke, type 2 diabetes and some cancers.

Fruits and Vegetables

Surprisingly, eating healthy fruits and vegetables may not be enough to get your daily recommended vitamins and minerals. Several decades ago, fruits and vegetables grown had higher levels of nutrients than the varieties available today. Today’s crops are crossbred to grow faster and produce higher yields. This accelerated growth decreases the plant’s ability to manufacture or uptake nutrients. According to USDA nutritional data, from 1950–1999, 43 different vegetables and fruits have declined up to 43 percent in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B-2) and vitamin C. Additionally, only 11 percent of Americans eat the recommended allowance of two servings of fruit and three servings of vegetables every day. With the lower nutrient value and the lack of proper consumption of fruits and vegetables, taking a multivitamin and superfood supplements can help you fill the nutritional gap in your diet. At Sprouts, we want to help you achieve good health, so you feel better and have more energy from morning to night. With the right combination of healthy foods and natural supplements, you can balance the fast-paced lifestyle with the nutrients your body needs to stay healthy.

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¹ Scientific American, April 2011, Dirt Poor: Have Fruits and Vegetables Become Less Nutritious? scientificamerican.com/article/soil-depletion-and-nutrition-loss/ accessed: 11/16/2015 ² according to the Center for Disease and Prevention (CDC). 2009”was released by the CDC.  

Stave off that winter bug with some good old-fashioned natural remedies from Sprouts.

Less Sugar, More Spice, Keeps Everything Nice

Refined white sugars can tax the immune system, so keep sweets to a minimum when nursing a cold or flu and give your body a fighting chance. That goes for refined white flour as well, so avoid cakes, cookies, pies and bread. If you need to cave in to that carb craving or satiate that sweet tooth, try items made with sprouted grains and sugar alternatives, which may be easier on the immune system. Coconut sugar, honey, stevia and agave nectar are all good sweeteners that could fill the bill. Also, sip on warm ginger or cinnamon teas. The warmth of both spices comforts the body and the hot liquid can help loosen up congestion. Ginger has been shown to support digestion, allowing the body to better absorb some key nutrients. Cinnamon is known to help with blood sugar. Sprouts carries many excellent brands and flavors, like Yogi Ginger Tea, Tazo Herbal Green Ginger Tea, and Cinnamon Apple Chamomile by Stash. You can also try a pinch of cayenne pepper in some warm water with a splash of lemon juice. Cayenne is another warming spice and is rich in beta-carotene, a known immunity booster, and is also said to be supportive for relieving congestion.

Victorious Vitamins and Super Supplements

Among the herbal remedies that can supposedly help ameliorate cold and flu symptoms are: Echinacea, ginseng, zinc and elderberry (also known as sambucus—it’s available as a syrup and is sweet, so you won’t have a hard time getting the kiddos to take a dose). Spend some time browsing our Vitamin Department for a wide variety of herbs, homeopathic remedies, vitamins and supplements that will help build and maintain a healthy immune system to keep you in fighting form! Finally, if you are like us you can never remember whether you are supposed to “feed a fever, starve a cold”—or the other way around. There is a lot of internet intel on this topic, most of which points to the very un-alliterative answer of “feed a cold, starve a fever.” However, according to WebMD, starving is never the answer. To those of us in the food business, that sounds right. No matter how you are feeling, the smart thing to do is always eat foods that are high in antioxidants, beta-carotene and vitamin C, and drink plenty of liquids.