Sweet Switch

Compared with sugar, agave nectar has a lower glycemic index value (a measure of how food affects your blood sugar), which means it won’t cause energy crashes. Agave is sweeter than sugar, so you generally need only 1/2–3/4 as much of it.

Whip it Good

Leave that can of frosting on the shelf and reach for the confectioners’ sugar instead. A light dusting over cakes and brownies significantly cuts calories and fat compared to heavy frostings. For a lighter spin on cream cheese frosting, however, beat together an 8-ounce block of reduced-fat cream cheese, 1 cup of powdered sugar and 1 teaspoon of vanilla extract. The fluffy icing contains a mere 59 calories and three grams of fat per tablespoon.

“Healthy-Purpose” Flour

Replacing one cup of white flour with the whole-wheat kind can add 10 grams of heart-healthy fiber to your cookies. Because whole grains are coarser than refined ones, start with a 50–50 mix and gradually increase the amount of whole-wheat flour with each batch until you strike the best balance. Or try replacing 1/4–1/2 cup of the all-purpose flour with whole rolled oats or oats that have been ground into a flour.

Replace the Fat

Try using pureed fruit or even vegetables in place of some of the butter, margarine or shortening. Options include applesauce, pear butter, and puréed pumpkin or nonfat plain yogurt. Using a fruit or yogurt fat-replacer will give you a chewier texture, so it works well in baked goods that are naturally softer. For maximum texture and flavor, replace no more than half the amount of the fat listed in the recipe. If a recipe calls for 1/2 cup butter, for example, you can substitute 1/4 cup applesauce.

Better Eggs

Replace 1 whole egg in a recipe with 1/4 cup fat-free, cholesterol-free egg product substitutes or 2 egg whites—you’ll save more than 10 grams of fat and 100 calories.

Go Nuts

It’s okay to keep nuts on your shopping list—simply decrease the amount you usually purchase. Toast the nuts before mixing them into your batter or dough. This will give them a stronger flavor so you can use less of them.  

Now that you’re pregnant, your health is doubly important—you’re taking care of two! Here are our tips for staying happy and healthy from the inside out.

Vitamins

A good prenatal is a must. Simply put, even the healthiest of diets will be lacking some nutrients that are depleted from our soils. Not to mention, pregnancy takes a lot out of your body. Make sure to buy food-based vitamins such as New Chapter Perfect Prenatal or Nordic Naturals Prenatal DHA.

Safe Beauty Products

You’re already watching what you put inside of your body, but do you know what you’re putting on the outside your body? Some beauty products, such as face creams, deodorants and body lotions, can contain questionable ingredients for a developing fetus. To keep mommy and baby safe, we trust the Everyday Shea and Weleda brands. Also, Motherlove products are made with certified organic herbs and ingredients. They never contain mineral oil, lanolin, and parabens, synthetic or artificial ingredients.

Belly Cream

Growing, stretching skin needs lubrication to prevent the unbearable itchiness that often comes along with pregnancy. Besides that, some well-meaning stretch mark prevention never hurts—even if you’re genetically doomed. We recommend Mother’s Special Oil Blend to help prevent stretch marks.

Safe Cleaning Products

Be careful that you aren’t inhaling toxic chemicals or otherwise posing a safety risk when getting that nursery ready for baby’s arrival. We offer plenty of natural cleaning products at Sprouts!

What to Eat

Now that you’re eating for two, you want to make sure you get plenty of protein and meet your daily calcium requirement. Doctors recommend you to steer clear of undercooked eggs and meat, unpasteurized dairy products and juices, raw seafood and cold deli meats. Also avoid certain fish that may contain high levels of mercury. Make healthy snacks available for yourself so you don’t resort to something from a vending machine or a fast food joint. Keep plenty of bananas, apples, avocados and berries available. If you need pre-packaged healthy snacks on-the-go, you could keep some of these in your purse: dried mango, organic walnuts, organic beef jerky and organic Medjool dates.  

Heart disease is still the leading cause of death for both men and women in the United States. There is good news though! Heart disease is both preventable and controllable. By managing health conditions and making smart choices about the foods you eat, you can help protect yourself and your loved ones from this ever-present health threat. Eating plenty of fresh fruits and vegetables is a great start. Sprouts Nutritionist, Janet Little, recommends including some of these heart-healthy foods in your diet to further reduce cardiovascular risk.

Salmon

Salmon is rich in omega-3 essential fats. Omega-3s are fatty acids that reduce inflammation. Studies show that eating one to two servings of fish per week can reduce risk of heart disease (an inflammation response in the body) by 36 percent.

Oatmeal

Oatmeal has the highest proportion of soluble fiber of any grain. These soluble fibers bind to digestive acids, which are the precursor to the development of bad cholesterol. Fiber helps your body eliminate these acids.

Almonds

Almonds contain calcium and essential fatty acids that can lower your LDL (bad cholesterol). Studies have found that eating just a quarter cup of almonds per day can reduce your LDL by 4.4 percent.

Flaxseed

These little guys can give you a one-two health punch benefit. First, they are a great source of fiber (one tablespoon of flax has three grams!). They are also a good source of healthy omega-3 fatty acids, which help reduce your LDL’s.

Red Wine

The process of fermenting grapes to make red wine increases their content of flavanols and polyphenol. These are super-rich antioxidants that can help lower blood pressure.  

Blueberries

Blueberries—dried, frozen or fresh—are rich in antioxidants and loaded with phytonutrients that may help boost immunity for allergy sufferers. According to the Mayo Clinic, 3/4 cup of fresh blueberries are low in calories and contain 11 milligrams of vitamin C.

Pineapple

Did you know that pineapple has been used for centuries in Central and South America to reduce inflammation? It contains bromelain, a mixture of enzymes that digest protein. The German Commission E approved bromelain to treat swelling and inflammation after sinus surgery. “Although not all studies agree, bromelain may help reduce cough and nasal mucus associated with sinus allergies, and relieve the swelling and inflammation caused by hay fever,” the University of Maryland Medical Center reported.

Cruciferous Vegetables

Are you suffering from itchy, watery eyes? Dark green leafy vegetables contain two pigments, lutein and zeaxanthin, which accumulate in the eye. “These two pigments appear to be able to snuff out free radicals before they can harm the eye’s sensitive tissues,” according to the Harvard School of Public Health. Eating plenty of dark green vegetables, such as collard greens, kale and broccoli, can help keep your eyes in good shape. Don’t forget: cruciferous vegetables should be chopped, crushed or chewed well for maximum benefit!

Vitamin C-Rich Produce 

For years, oranges have been considered the go-to source for vitamin C. While that reputation is well-deserved—one navel orange packs 82.7 milligrams of vitamin C—there are plenty of other colorful fruits and vegetables that give the citrus a run for its money. Raw red peppers, grapefruits and kiwifruits are among the top five food sources of vitamin C, according to Office of Dietary Supplements. Harvard Medical School says some studies have shown that vitamin C may work in tandem with other micronutrients to boost immunity. However, the jury is still out on vitamin C’s role in preventing or treating health conditions.

Sinus-Clearing Spices

If you’ve ever eaten really spicy food, you know it will make your nose run. This is a good thing if you have allergies. Anise, horseradish, cayenne pepper and hot ginger are common spices that act as natural decongestants. Of course, spicy foods will not prevent seasonal allergies and their value for treating symptoms has never been proven. They are simply tasty ways to get some relief!    

Back in the 1970s, scientists identified fat as a major risk toward heart disease. The idea was that fat turned into cholesterol and high cholesterol caused heart disease. In the 1990s, scientists realized that there are two types of cholesterol in the body: the high-density lipoprotein (HDL) particles, often called “good” cholesterol; and the low-density lipoprotein (LDL) particles, often referred to as the “bad” cholesterol. We were warned to avoid saturated fats like butter, cheese and meat because these foods contained the “bad” cholesterol which aggressively increases levels of LDLs, thus increasing our risk for cardiovascular disease. Recently, scientists discovered two different kinds of bad cholesterol particles. One is large and fluffy and the other is small and dense. According to research, it’s the small and dense LDL particles—most likely caused by elevated insulin levels—that increase the risk of heart disease. In moderation, saturated fats like dairy, meat, bacon, butter and coconut oil may not increase the risk of heart disease.

Moderate Consumption is Key

• Butter: Butter boosts many nutrients that protect the heart including vitamins A, D, E, and K, and minerals calcium, selenium and magnesium. Choose Sprouts Organic Butter and reduce your exposure to antibiotics, added hormones and GMOs.
• Meat: Grass-fed meat contains higher levels of long chain omega-3 fatty acids and conjugated linoleic acid (CLA) which may improve the functions of metabolism, immune, nervous and cardiovascular systems.
• Avocados: Avocados contain mono and polyunsaturated fat, and are rich in heart-healthy omega-3s. 1/5 of a medium avocado has 50 calories and provides ample amounts of fiber, potassium and magnesium.
• Coconut Oil: Coconut oil is easily utilized by the body. It contains healthy fats called medium chain triglycerides (MCTs) that increase the efficiency of the liver to burn fat for energy—great for losing weight or maintaining a healthy body weight.
• Dairy: Full-fat dairy slows the breakdown of lactose—a milk sugar—in the liver. Without fat, lactose is digested much more quickly; the liver converts the sugar to fat, resulting in weight gain. Elevated insulin levels and increased weight gain may increase the risk of cardiovascular disease and strokes.

 

Staying hydrated can have a huge impact on your overall health. Don’t skimp out on this vital nutrient—dressing up with herbs or snacking on foods with high water content can liven up this simple drink! Start with these thirst-quenching tips.

Tip #1: How Much Water Should You Drink?

While the common advice of drinking eight ounces of water eight times a day is a reasonable baseline, one size does not always fit all. Some people need more water and others less. Things to take into account are how active you are, sweating creates a greater need to hydrate. Likewise, those who are living in hot and humid climates may require more water as well. Using a refillable water bottle or container can help you track how much water you’re drinking throughout the day—and it’s kind to the environment as well!

Tip #2: Natural Flavored Water 

Infuse with Farm-Fresh Produce: Add sliced cucumbers, wedges of citrus or fresh berries to a frosty pitcher of water. Freeze to Please: Keep water chilled with flavor-filled ice cubes made with lemon juice, coconut water or fresh herbs, like mint and basil. Try Flavored Waters: Try a natural nutrient-enhanced water, free of artificial flavors and dyes. We carry a variety of flavors at Sprouts, like honeydew, kiwi and pomegranate.

Tip #3: Eat Fresh Produce

Did you know by eating the daily-recommended servings of fruits and veggies you’re not only optimizing your health, but you’re also consuming various levels of water?

Fruits with High Water Content

• Strawberries
• Grapefruits
• Cantaloupe
• Peaches

Vegetables with High Water Contentⁱ

• Cucumber
• Zucchini
• Radish
• Celery

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ⁱBastin S, Henken K. University of Kentucky College of Agriculture: Water Content of Fruits and Vegetables. 1994  

It can sometimes be difficult for us to get all of the nutrients we need just from the food we eat! A multivitamin/mineral supplement is a great option for those who don’t get enough vitamins from foods alone, have a poor appetite, or avoid certain foods (like vegetarians or vegans). Probiotics and omega-3s are two additional supplements that are commonly recommended along with a multivitamin.

What Daily Vitamins Should I Take?

Multivitamins

You can take your multivitamin with breakfast—this is often the most convenient time to remember to take your vitamins, since many consume our morning meal in our homes! If you are taking a calcium supplement, do not take along with your multivitamin if your multi contains iron. Calcium interferes with iron’s absorption. Consider taking your multi with breakfast, and take calcium with another meal, such as lunch or dinner.

Probiotics

Probiotics are measured in CFUs (colony forming units). Try to find a probiotic that has between 3–50 billion CFUs. If you are older, stressed or have a compromised immune system, aim for the higher-end of CFUs. Look for a nice mix of Lactobacilli and Bifidobacteria. The best time to take your probiotic is in the morning with breakfast.

Omegas

You can take your omega-3 supplement any time of the day, but taking it at night time before bed allows you to avoid the common side effect of fishy-tasting burps or breath. Another tip to avoid this is to freeze your omega-3 pills and take them frozen. Selecting omega-3 supplements with a flavored coating also helps! These statements have not been evaluated by the Food and Drug Administration. They are not intended to diagnose, treat, cure or prevent any disease. Please consult with your physician or other healthcare professional for personalized care.

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SHOP VITAMINS

About Emily Weeks

Emily Weeks is a registered dietitian/nutritionist from Dallas, Texas. Emily believes that the secret to a nourished, happy life is to develop a healthy relationship with food, our minds and our bodies. She instills this intuitive eating philosophy in the kitchen, working one-on-one with clients, and on her food and wellness blog, Zen & Spice. Her blog features delicious, easy recipes and simple strategies to learn how to become comfortable in the kitchen and embrace mindfulness. She has been featured on Cosmopolitan, Buzzfeed and Everyday Health, and recently won the Texas Academy of Nutrition and Dietetics 2016 Media Award.

Read more about which multivitamins are best for you.

Agave Nectar

One Tablespoon = 60 calories Agave comes from the agave plant and is similar to honey in taste and texture, but is lower on the glycemic index because it’s mostly fructose. Best for adding a touch of sweetness on top of sliced fruits, pancakes and oatmeal.

Coconut Sugar

One Tablespoon = 18 calories Like raw honey, coconut sweeteners contain a variety of minerals and antioxidants, plus inulin—a fiber that slows blood glucose absorption and promotes friendly bacteria in the digestive tract. It has a nutty, slightly caramel flavor, but does not taste like coconut. Best for substituting in recipes that call for granulated sugars.

Honey

One Tablespoon = 64 calories Raw honey is the sticky stuff that is considered, by some, to be a superfood, as it contains antioxidants, minerals, vitamins, amino acids and other nutrients. Raw honey has the same sweetness as granulated sugar and is an acceptable substitute for table sugar. Best for providing a sweet delicate flavor to baked goods, jams and marinades.

Stevia

One cup = 0 calories Calorie free, stevia comes from the stevia plant and is completely natural. More than 200 times sweeter than sugar, stevia does not raise blood sugar levels and is popular among diabetics and dieters. Best for baked goods and sweetening up a cup of coffee or a cold drink.

Turbinado Sugar

One Tablespoon = 45 calories Turbinado is a sugar cane-based, minimally refined sugar. Blond in color, the course crystals have a delicate molasses aroma and flavor. It’s best for topping cookies and breads with a sugary crackle. The American Heart Association recommends limiting sweeteners to no more than six teaspoons for women and nine teaspoons for men per day, on average.  

Superfoods are packed with high levels of chlorophyll and antioxidants. Due to their highly concentrated nutrient profile, they help boost energy levels, detoxify the body and promote healthy digestion. In addition to tasting fantastic, superfoods contain an exceptionally high nutrient content when compared to the amount of calories per serving of processed foods. A diet rich in fruits and vegetables is important for healthy weight management. Fruits and vegetables provide most of the carotenoid compounds in your diet. Carotenoids are beta-carotene, lycopene, lutein and zeaxanthin which are sources of phytochemicals that function as antioxidants in your body. Scientific research indicates that consumption of plant-based foods is associated with lower rates of cardiovascular disease, cancer and other chronic diseases.¹

Heart Health

The highest contribution of potassium in your diet is found in fruits and vegetables. Potassium is a heart-healthy mineral that most people lack in their diet. Potassium, the third most abundant mineral in your body, is a powerful electrolyte that is used by every cell and is critical for proper functioning of the nervous system and muscles cells, particularly your heart muscle cells. Low levels of potassium can cause fatigue, constipation, muscle weakness, or cramping in arm or leg muscles. Potassium also helps reduce blood pressure in people with hypertension and lowers your risk for stroke.²

Immune Protectors

Foods that are rich in color, red, yellow, purple, blue, and orange, contain immunity-boosting antioxidants. A strong immune can ward off infections and diseases. It is estimated that one third of all cancer deaths in the United States could be avoided through appropriate dietary modification such as increasing consumption of fruits and vegetables.³

Healthy Joints

The high alkalinity properties in green drinks help reduce inflammation and may be the perfect choice of food for people suffering inflammatory ailments, like joint pain, arthritis or osteoarthritis. The key to reducing chronic inflammation is to consume a diet rich in fruits, vegetables and easily digestible greens like wheat and barley grass, chlorella and spirulina. During 2007–2010, half of the total U.S. population consumed less than one cup of fruit and less than one and a half cups of vegetables daily; 76 percent did not meet fruit intake recommendations, and 87 percent did not meet vegetable intake recommendations.⁴ Recommendations for fruit intake range from one to two and a half cups and vegetables from one and a half to three cups per day. Consuming a powdered green drink can help you achieve your RDAs of fruits and vegetables.

Body Detox

Toxins are in the food you eat, the air you breathe and the water you drink. They invade your body each day. Luckily your body’s detoxification process neutralizes and eliminates those toxins. The liver plays a key role in most metabolic processes, especially detoxification. Consuming foods like cabbage, broccoli and Brussels sprouts increases glutathione, the most important antioxidant for neutralizing disease-causing free radicals in your liver. Raw juices—think apple cider vinegar—contain healthy enzymes that help rid your body of toxins. This is done by increasing your liver’s production of bile to remove impurities from the blood in your liver, where the toxins are processed for elimination. To help recharge, rejuvenate and renew your body include supergreens in your diet. The major sources of supergreen foods are fruits and vegetables, blue-green algae, sea vegetables, alfalfa and cereal grasses such as wheat, barley, rye and oat grass. A diet rich in superfoods has been proven to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective phytochemicals and healthy bacteria helping you to feel better and gain more energy.

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¹ Plant-based foods and prevention of cardiovascular disease: an overview1,2,3,4, Frank B Hu., Am J Clin Nutr September 2003 vol. 78 no. 3 544S-551S ² National Heart, Lung, and Blood Institute. Your Guide to Lowering Your Blood Pressure With DASH. NIH Pub No 06-4082. Bethesda, MD: National Heart, Lung, and Blood Institute; 2006 ³ Khan N, Afaq F, Mukhtar H. Cancer chemoprevention through dietary antioxidants: progress and promise. Antioxid Redox Signal. 2008 Mar;10(3):475-510. Review. PubMed PMID: 18154485. ⁴ July 10, 2015 US Department of Agriculture, US Department of Health and Human Services. Dietary guidelines for Americans, 2010. Washington, DC: US Government Printing Office; 2012. Available at http://www.health.gov/dietaryguidelines/2010.aspExternal Web Site Icon.  

Smoothies are great all on their own, but why not upgrade your daily concoction with nutrient-rich boosts? From immune-boosting echinacea to antioxidant powerhouse matcha powder, we’ll show you how to supercharge your juice or smoothie.

Flax

Ground seeds add a slightly sweet, nutty flavor and helps to thicken the texture of the shake. Simply grind them up in a coffee grinder before adding to your smoothie.

Chia

Chia seeds have a mild, slightly nutty flavor. Add up to two tablespoons for a healthy dose of Omega-3s, protein, calcium, phosphorus and manganese. Soak the whole seeds for about 10–15 minutes just prior to blending. The soaked seeds become gelatinous and blend up well in a high-speed blender.

Almond Butter

Almond butter isn’t just for spreading on sandwiches or fruit slices. It also makes a healthy addition to your morning smoothies, yielding a creamier texture, thicker consistency, and nuttier flavor. Almond butter provides an ideal replacement for peanut butter for those who are allergic to it because it’s rich in vitamin E, magnesium and potassium.

Whey Protein Powder

Whey protein is naturally rich in branched-chain amino acids (BCAAs) and L-glutamine, which prevents muscle depletion caused by exercising. In fact, it contains the highest levels of BCAAs of any other natural food source. Supplementing your smoothie with all-natural Sprouts Whey Protein also boosts the body’s ability to fight infection, enhances endurance and builds lean muscle mass. Try our great-tasting Chocolate, Vanilla and Strawberry flavors.

Matcha Green Tea Powder

Matcha green tea powder boosts the antioxidant value of any smoothie. It may also give you a spike of energy and a stronger immunity. To make a matcha-enriched smoothie, place one teaspoon of matcha powder into a cup, then add a bit of hot water. Whisk the mixture until a smooth paste forms. Add the paste to your favorite smoothie and blend well.

Echinacea

Echinacea is a plant that is widely used to help the body fight off many ailments, including flu and colds. People often add echinacea to morning smoothies during winter months to help reduce the duration of an illness and fight bacterial infections.

Wheat Germ

Wheat germ is the nutrient-rich embryo of a whole-wheat kernel. It’s rich in B vitamins, essential fatty acids, amino acids, vitamin E and fiber. Four tablespoons of wheat germ will add approximately 4 grams of fiber, 7 grams of protein and 100 calories to your smoothie, according to the U.S. Nutrient Database. If you want fewer calories, add only one tablespoon for 25 calories.

Coconut Oil

If you’re looking for more energy, stronger bones and healthier skin, add coconut oil to your smoothies. When you blend up your smoothie be sure to add your coconut oil near the beginning before you start adding your cold ingredients. This prevents coconut oil clumps in your smoothie.

Cocoa

Cocoa powder is jam packed with flavanols—the compounds that make chocolate good for you. However, unlike chocolate, it’s low in calories, contains no sugar and is virtually fat-free. Add a tablespoon of cocoa powder for a heart-healthy boost. In our humble opinion, cocoa powder tastes best in smoothies made with bananas and/or nut butter.

Ginger Root

According to the New York Times, scientists have found in a variety of studies that ginger eases nausea and vomiting stemming from sea sickness, morning sickness and chemotherapy. Fresh ginger root tastes great in most green smoothies; namely kale, collards and spinach, and is especially nice with apple. It’s a great way to add warmth to your smoothie.