7 Healthy and Filling Snacks

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Achieving your weight-loss goals doesn’t mean that you have to feel hungry. In addition to drinking plenty of water, incorporating foods into your diet that are low in calories but high in protein and fiber can help alleviate hunger pains, making it easier to stick to an eating plan. Here are our top seven healthy snacks that are not only packed with flavor, they’re also loaded with protein and fiber to keep you feeling more satisfied between meals. Turkey avocado roll up and turkey

Turkey Avocado Roll-Ups

Ingredients:

  • 4 slices Turkey deli meat
  • 1/2 Avocado, sliced
Calories: 250 Protein: 16 g.

Boiled Eggs and Chipotle Mustard

Ingredients:

  • 2 Boiled eggs
  • 2 tsp. Chipotle mustard
Calories: 165 Protein: 12 g.
COTTAGE CHEESE AND BLUEBERRIES

Cottage Cheese and Blueberries

Ingredients:

  • 1 cup Cottage cheese
  • 1/4 cup Blueberries
Calories: 245 Protein: 25 g.

Sprouts Organic Instant Oatmeal and Sprouts Freeze Dried Bananas

Ingredients:

  • 1 packet Sprouts Organic Instant Oatmeal
  • 1/4 cup Sprouts Freeze Dried Bananas
Calories: 240 Protein: 4 g.  

Greek yougurt and strawberries

Greek Yogurt and Strawberries

Ingredients:

  • 1 cup Plain Greek Yogurt
  • 3 lg. Strawberries, sliced
Calories: 120 Protein: 17 g

HONEY ALMOND BUTTER AND APPLE SLICES

Justin’s Honey Almond Butter and Apple Slices

Ingredients:

  • 1 packet Justin’s Honey Almond Butter
  • 1 Apple, sliced
Calories: 285 Protein: 6 g.

Celery and carrot humus plate

Celery and Carrot Hummus Plate

Ingredients:

  • 3 med. Carrots, sliced
  • 3 Celery stalks
  • 4 Tbsp. Sprouts Hummus
Calories: 175 Protein: 3 g.

7 Clean Green Foods

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Between green smoothies and colorful salads, green foods seem to be in a league of their own as a healthy choice. It’s a choice that many of us envision our best selves making on a regular basis. What is it about green foods that make it such an important part of a balanced diet?Broccoli To start, the majority of potassium in our diet comes from fresh greens. They’re high in vitamins A, C and E, plus they are a great source of phytonutrients—compounds that protect and boost your immune system. No need to hold back—add to meals and snacks with abundance as green foods are naturally low in calories and free of saturated fats and cholesterol.
  1. Broccoli: This vegetable supports the liver by stimulating bile flow into the digestive tract. Bile helps the body to detoxify and digest fats.
  2. Brussels sprouts: This cruciferous veggie supports the phases of liver detoxification. Packed full of soluble and insoluble fiber, it helps fight disease and keeps you feeling fuller longer.
  3. Cabbage: Another cruciferous veggie low in calories and high in nutrients, cabbage provides a good source of glutathione, powerful antioxidants, and acts as a liver protector as well as helps expel toxins from the liver.
  4. Green tea: Richer in antioxidants than white and black tea, green tea can boost your metabolism and help your body burn extra calories per day.
  5. Powder greens: Made from ingredients like spirulina, kelp, alfalfa, wheatgrass and barley, a scoop of greens added to smoothies or juices offers nutrient-rich health benefits that may protect you from disease and help restore the body’s natural pH balance.
  6. Wheatgrass: Commonly found in powder form, it improves bile movement, may help lower triglycerides, and provides prebiotic fibers that boost healthy bacteria production. Fresh wheatgrass is now available at our juice bars in Sprouts stores.
  7. Mixed greens: An easy and convenient way to make salad, mixed greens can be found in store packaged plastic bags, “clamshells,” and loosely in bulk.  A darker mix contains more antioxidants and nutrients than the lighter-colored varieties.
 

5 Useful Things to Know About GMOs

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We know you care greatly about the ingredients in your food. However, we get that it can feel overwhelming to know what all the different labels mean. That’s why our culture as a healthy grocer is sharing with our customers the ins and outs of food quality standards. So, let’s start with what GMOs are…Five different vegetables GMOs are any organism whose genetic material has been altered using genetic engineering techniques. The majority of GMO crops (75–80 percent) are engineered for herbicide tolerance (e.g., “Roundup-Ready” crops). Farmers also cannot save GMO seeds, which means they must be purchased each year. Even though the USDA maintains that food with GMOs are safe to eat, there is still debate surrounding inadequate data and environmental safety.

National Standards for Non-GMO

The Non-GMO Project (NGP) is a third-party organization that offers ongoing testing of all at-risk ingredients as well as builds the non-GMO food supply. It is North America’s primary source for independent testing of GMOs at various stages of production, from field to packaging facilities. In the U.S., GMOs are in approximately 80 percent of conventional processed foods. Have you asked yourself, “What’s the difference between the Non-GMO Project Verified and the USA Organic seal?” When a product has the USDA Organic Seal, you’ll know it’s free from growth hormones and antibiotics. USDA Organic standards also prohibit the use of GMOs in farming and food processing.

Here Are Some at-a-Glance Details About GMOs:

  1. Know the most common GMO crops.Remember common GMO crops with two easy mementos. Think of the three C’s—corn, cotton and canola. The other crops can be thought of as the two S’s—soy and sugar beets.
  2. Look for the Butterfly! Labels lend themselves to informed decision making while shopping. Look for the butterfly on the Non-GMO Project Verified label on products.
  3. Remember USDA Organic. Per the USDA National Organic Standards, GMOs are not allowed in certified organic products. Shopping organic can be a smart way to avoid GMOs.
  4. Become familiar with common hiding places for GMOs:  flavorings, vitamins, amino acids, yeast products and high-fructose corn syrup. Reading your labels carefully is a practice that encourages mindfulness and healthy living.
  5. Download the Non-GMO Project Shopping Guide. With the Non-GMO Project Shopping Guide, you can have important information at your fingertips! Download the app to access expansive materials on products, brands, key words, common ingredients and more about the mission of the NGP.
 

Smart Buys and Creative DIYs

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Using everyday groceries to their fullest potential is a great way to see how much good-for-you foods can offer from start to finish. You’ll love flexing your creativity muscles as well as taking steps to a greener and more sustainable future. From soup cans to eggshells, see how these household staples can be transformed with a little thinking outside the grocery bag.Tin can heart shape on it.

Soup Can Lanterns

What You’ll Need:

  • Cans from soup, beans or veggies
  • Nails
  • Power drill
  • Hammer (optional)
  • Votive candles

Directions:

Start by cleaning out and removing any packaging on the can. Use a paper stencil and a pen to draw out a design on the can. Place can on a stable surface and secure it so it cannot move. Carefully use a nail and drill to puncture the metal by following the design you’ve made. You can tap a nail with a hammer a few times to first puncture the hole and then follow through with a drill for an easier break. Continue creating small holes in the metal until the design is complete. When finished, place a votive candle inside.      
Cotton balls in jars

Storage Jars

What You’ll Need:

  • Jars from salsa, nut butters, pasta sauce and more
  • Twine or ribbon (optional)
  • Household essentials

Directions:

Clean and remove packaging from the jars you’re using. Add a decorative touch by either adorning with ribbon or twine. Place your household essentials in the jars according to your preferences.                

Eggshell Planters eggs in a storage

What You’ll Need:

  • Planting soil and your favorite herbs
  • Eggs
  • Bowl
  • Small spoon
  • Small knife
  • Spray bottle with water (optional)

Directions:

Not only are eggshells a unique place to house your plants, they also offer nutrients, enabling them to act as an all-natural fertilizer for your plants. Start by gently tapping around the egg’s circumference on a hard surface to crack open the shells. Pour the egg into a bowl and set aside. Gently rinse cracked eggshells and place them out in their carton to dry. Once dry, carefully create a hole at the base of each eggshell. Start from the inside of the shell to make a drainage hole. Use a spoon to scoop planting soil into each eggshell. Plant seeds and follow your seed’s specific instructions for how to plant it into the soil. Spritz the soil with water. Be sure to place your planters in an area that gets regular sunlight. Once the plant begins to sprout, you’ll be able to transfer it over to a more generously sized pot so it can grow without restraint.  

Trick or Treat Yo’self DIYs

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Three different body scrubsWhy play tricks this Halloween when you can treat yourself to a DIY fall-filled spa day? From a snickerdoodle body scrub to a soothing oatmeal face mask, you’ll be surrounded by sweet fall scents and utter relaxation. Feel boo-tiful with these easy fall DIYs.
Video Description: Tune in to learn how to make Snickerdoodle Body Scrub, Oatmeal Face Mask and Soothing Body Soak recipes by One Lovely Life. Recipes included below.

organic coconut sugar

Simple Snickerdoodle Body Scrub

If cold season dryness is plaguing your skin, give this coconut sugar body scrub a try! It will help exfoliate and moisturize dry skin. For a 60-second pseudo manicure/pedicure, scrub mixture into your hands or feet for one minute, then rinse in warm water and pat dry. You won’t believe the difference! (Note that this mixture is a bit too coarse for the face and is meant for body use only. Also, if you’re using it in the tub or shower, know that the coconut oil can make things a little slippery!)

Ingredients:

  • 1/2 cup Big Tree Farms Vanilla Coconut Sugar
  • 1/3 cup Sprouts Coconut Oil
  • 1/2 tsp. Cinnamon
  • 1/2 tsp. Nutmeg

Instructions:

  1. In a food processor, combine coconut sugar, coconut oil, cinnamon and nutmeg until creamy and smooth.
  2. Transfer to a jar with a lid. Store at room temperature for up to one month.
  3. To use, gently apply a small scoop of the scrub to dry skin and rub gently to exfoliate and moisturize. Rinse with warm water and pat dry.
  4. If your mixture separates, simply stir it a bit with your finger before using.

Soothing, Calming Oatmeal Face MaskVirgin coconut oil and raw oatmeal

If your skin is feeling a little dry or irritated, this soothing oatmeal mask will do the trick! Oatmeal calms inflamed or dry skin, and coconut oil adds a natural layer of moisturizer that will hydrate dry skin without clogging pores. If you need a little help clearing up a breakout, you can also add 1 teaspoon fresh lemon juice or apple cider vinegar to the mixture!

Ingredients:

  • 1/2 cup Oatmeal (quick cooking or old-fashioned)
  • 2 Tbsp. Sprouts Coconut Oil
  • 2 Tbsp. Honey
  • Optional scent add-ins: 1/4 tsp. Vanilla extract and/or nutmeg

Instructions:

  1. Pulse oatmeal in a blender or food processor until fairly fine (no big pieces).
  2. Add coconut oil, honey, vanilla and nutmeg (if using). Stir to combine until smooth.
  3. Transfer to a jar with a lid and store at room temperature for up to one week.
  4. To use, spread 3-4 tablespoons of the mixture over a clean (freshly-washed) face and let sit for at least 5–10 minutes. Rinse off and gently pat your face dry.
 
BAG OF EPSOM SALT

Soothing Body Soak

This soothing, detoxifying body soak is great when you’re tired, sore or overwhelmed. Try experimenting with various oil combinations for a different effect—cinnamon, clove and eucalyptus for a dose of fall aromatherapy, lavender for a relaxing effect, or a combination of peppermint and orange for an energy boost.

Ingredients:

  • 1/2 cup Sprouts Epsom Salts
  • 1/2 cup Baking soda
  • 10 drops Favorite essential oils

Instructions:

  1. Place all ingredients in a medium-sized bowl and massage together with your fingers. (This will help distribute the oils evenly.)
  2. Transfer to a jar with a lid and store for up to one month.
  3. To use, scoop 1/2 cup of the mixture into a warm bath, sit back, and enjoy! Soak 20–40 minutes, for best results!
     

Meet Emily

Healthy Living Blogger and Recipe Developer

Emily lives, loves and cooks at One Lovely Life, where she shares healthy recipes and inspiration for living a happy, full life. You’ll find fresh, vibrant, allergy-friendly recipes that don’t feel like they’re missing anything. In addition to healthy recipes on her blog, you’ll find made-over sweet treats, book recommendations and tips for living a life you love.  

Say Goodbye to Deja-Brew with Coffee Upgrades

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Coffee and cookies “I’m going to be productive, efficient and amazing today.” These are the words of a person with a strong coffee in hand. Just because your coffee keeps you on track, doesn’t mean you can’t have some fun with it. Easily add some variety by doctoring the flavor, and enjoying with add-ins. Here are ideas we’ve been brewing up:

DIY Bulletproof Coffee

Crunched for time? Bulletproof coffee offers a fast and efficient way to get your caffeine and fats, all in the same cup. Make it at home and blend into a frothy finish.

Ingredients

  • 1 Tbsp. Grass-fed butter
  • 1 Tbsp. Coconut oil
  • 8 oz. Freshly brewed hot coffee
  • Optional: 1 tsp. Chocolate extract, vanilla extract, mint extract

Instructions

  1. Simply blend ingredients together in a blender.
  2. Enjoy!
Source: Danny Seo

Mexican Coffee

Start your morning with sugar and spice and everything nice! Shop our Bulk Department and grocery aisles to pick up everything you need.

Ingredients

  • 8 cups Water
  • 2/3 cup Brown sugar
  • 1 tsp. Molasses
  • 2 Cinnamon sticks
  • 1 cup Medium-grind coffee

Instructions

  1. Bring water, brown sugar, molasses and cinnamon sticks to a boil in a pot over moderate heat. Stir until sugar is dissolved.
  2. Mix in coffee and boil for 5 minutes.
  3. Pour through a fine-mesh sieve into a heatproof pitcher or clean pot.
  4. Discard coffee grinds and cinnamon sticks.
Source: Epicurious

Add Cream to Your Coffee

A homemade creamer is easy to make and can be customized to your craving of the day. Use a base of choice—we recommend your favorite dairy or non-dairy milk.

Mocha Mix

Ingredients

  • 2 cups Base of choice
  • 4 Tbsp. Cocoa powder
  • 5 Tbsp. Honey
  • 1 tsp. Pure vanilla extract
  • 1/2 tsp. Cinnamon
  • 1/2 tsp. Cayenne pepper

Instructions

  1. Place all ingredients in a blender and blend until combined.
  2. Can be stored in the refrigerator. Remember to shake well before use.

Coconut Cream

Ingredients

  • 2 cups Base of choice
  • 1 cup Coconut flakes
  • 2 Tbsp. Sugar

Instructions

  1. Place all ingredients in your blender and blend until coconut flakes are chopped fine.
  2. Strain creamer to remove coconut flakes.
  3. Can be stored in the refrigerator. Remember to shake well before use.
Source: Rural Spin

Don’t Forget to Take a Dip!

Now you’ve made the perfect cup of coffee—how should you enjoy it? How about with your favorite cookie or biscotti? It’d be sad to think cookies were only meant to be dunked in a glass of milk. Indulge a little and dip Sprouts Pumpkin Snaps in your next cup of coffee for a delicious treat.  

Romantic Aromatherapy

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Aromatherapy uses essential oils captured from aromatic botanicals. Once inhaled, these aromas have the power to enhance the essence of a feeling or a romantic thought. Used to perfume lotions, soaps, body mists, massage oils and more, essential oils have a long history of romance and these simple to make recipes are sure to leave your loved one swooning.Romantic Aromatherapy and brown bag

Amorous Body Butter

Ingredients:

  • 40 drops Vanilla
  • 4 drops Sweet orange
  • 2 drops Cardamom
  • 10 drops Rose absolute
  • 1 cup Coconut oil
  • Mason jar

Directions:

Using a fork, mash room temperature coconut oil until it’s broken down. Stir in essential oils and, using an electric mixer, mix on high speed for five minutes. For a creamier body butter add unscented lotion or shea butter. Scoop mixture into a mason jar and seal.

Love Potion Spritz

Ingredients:

  • 6 drops Ylang ylang
  • 5 drops Rose absolute
  • 1 drop Clove bud
  • 1 cup Water
  • Small spray bottle

Directions:

Add all ingredients to a small spray bottle and shake well.

Exotic Bath Fizz

Ingredients:

  • 1/2 cup Baking soda
  • 1/2 cup Sea salt
  • 24 drops Sweet orange
  • 14 drops Sandalwood
  • 8 drops Jasmine absolute
  • Mason jar

Directions:

Add all ingredients to a mason jar, seal and shake well.

Make you own Aromatherapy

Here are a few simple tips for making your own essential oils blend. A good blend works together harmoniously with a profile containing a top note, a middle note, and a base. As the top note evaporates quickly, the middle note takes a little longer to dissipate, leaving the base note to linger longest.
  • Top Notes

  • Lemon Eucalyptus
  • Eucalyptus
  • Tea Tree
  • Pine
  • Frankincense
  • Sweet Orange
  • Lemon
  • Grapefruit
  • Middle Notes

  • Lavender
  • Bergamot
  • Lemongrass
  • Coriander
  • Geranium
  • Citronella
  • Ginger
  • Peppermint
  • Base Notes

  • Vetiver
  • Patchouli
  • Sandalwood
  • Myrrh
  • Blue Cypress
  • Texas Cedarwood
  • Amyris
  • Clove Bud
The most common essential oils used for romance are: grapefruit, sandalwood, ylang ylang, patchouli, rose and jasmine.  

Non-Toxic Cleaners You Can Make at Home

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Now that spring has arrived, it’s time to freshen up our winter-weathered homes. Unfortunately, the often-toxic ingredients found in most conventional cleaning products can be just as harmful as the dirt and germs they are meant to eliminate. The good news is that spring cleaning doesn’t have to be dirty work. You can avoid the toxins in most conventional cleaning products by making your own. White, distilled vinegar is great for disinfecting, degreasing and non-toxic cleaning. It’s also extremely economical and readily available. Note: The smell of vinegar does dissipate fairly quickly, but if the stench bothers you, try scenting it with fragrant essential oils.different cleaning bottles

What You’ll Need:

  • Aura Cacia Essential Oils (we recommend lemon, peppermint, eucalyptus, tea tree)
  • Sprouts Baking Soda
  • Bronner’s Liquid Castile Soap
  • White distilled vinegar
  • Clean distilled water
  • Toilet brush
  • Spray bottles
  • Cotton cloths

Disinfecting Surface Cleaner

Wipe away grime with this gentle, yet effective surface cleaner. Mix equal parts vinegar and water to disinfect walls, doorknobs, crib rails, and so on. If desired, add 5–10 drops of essential oil, per 2 cups of mixture. Dampen a sponge mop or cloth with the mixture and get to work!

Mirrors and Windows

To give your windows and mirrors a smudge-free shine combine 1/4 cup white distilled vinegar and 2 cups of water. Add 12 drops of lemon essential oil for added fragrance. Pour the ingredients into a clean spray bottle and shake well. Spray on surface and wipe with a clean cloth.

Multipurpose Cleaner

From the stovetop to the countertop, keep your home clean, fresh and safe with this multipurpose “greener” cleaner. Take an empty spray bottle and combine 1 tablespoon of liquid Castile soap, 1/2 cup of white distilled vinegar and 1 1/2 cups of water. We recommend lemon, tea tree, eucalyptus or lavender essential oils to create a sweet and wholesome scent. Put the cap on and shake well.

Toilet Cleaners

For regular toilet seat wipe downs, straight vinegar will do the trick. For tougher jobs, combine 1/2 cup baking soda, 1 cup distilled white vinegar and 1/2 teaspoon of tea tree essential oil in a spray bottle. Spray the bowl and allow the mixture to sit for a few minutes. Sprinkle baking soda inside the toilet. Then, scrub with a brush and flush.

Bath and Shower

The best way to prevent soap and scum from building up is to regularly spray the bath and shower walls with vinegar. For a deep cleaning, make your own soft soap cleaner with baking soda and Castile soap. Use the baking soda in place of scouring powder. Sprinkle it liberally on porcelain fixtures and rub with a wet rag. Add a little soap to the rag for more cleaning power.  

Natural Insect Repellent

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As you head outdoors to enjoy the warmer weather, it is important to keep those pesky insects away. Instead of covering yourself with harsh chemicals, keep it natural with a do-it-yourself insect repellent. Whether you prefer a spray or a lotion, we’ve got you covered.Bug spray bottles

Natural Bug-Repellent Spray

Ingredients:

  • Small spray bottle
  • 2 oz. Distilled water
  • 1 1/2 oz. Witch hazel
  • 5 drops Cinnamon oil
  • 5 drops Rosemary oil
  • 5 drops Eucalyptus oil
  • 5 drops Clove oil
  • 10 drops of Lavender oil
  • 5 drops of Peppermint oil

Directions:

Using a funnel, add water and witch hazel to spray bottle. Add essential oils and shake. Be sure to give the spray bottle a good shake before each use and spray directly onto skin.

Repellent Lotion:

Ingredients:

  • Small lotion bottle
  • 4 oz. Plain, fragrance-free lotion
  • 5 drops Clove oil
  • 10 drops Lemongrass oil

Directions:

In a small bowl, mix lotion and essential oils. Add mixture to lotion bottle and apply directly to skin.  

Mother’s Day Mason Jar Vases

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Nothing says “I love you” quite like a bouquet of freshly cut flowers. This Mother’s Day, why not take it a little step further and create these beautiful, DIY hand-painted mason jar vases that you know she’ll love. Better yet, if you’ve got little ones of your own, get them involved too! Mix and match multiple colors or simply choose the ones that go wonderfully with her favorite flowers. Either way, these do-it-yourself vases are easy to make, plus, Mom will know that they were painted with love.

Here’s what you’ll need:

  • Mason jars
  • Chalk paint in your preferred colors
  • Sandpaper
  • White chalk
  • Clear acrylic spray
  • Paintbrush

1. Paint the outside of each mason jar with chalk paint and let dry for one hour before applying another coat.

2. After the jars have completely dried, use sand paper to take the paint off of the raised, designed areas of the jar.

3. Rub white chalk over jar to create a distressed look.

4. Seal jars by spraying thoroughly with clear acrylic spray and let dry for at least two hours.

5. Once dry, add your mom's favorite fresh flowers.