Nature’s Fuel for Mind, Body, + Soul: How to Grow Sprouts

A few years ago during our TV show, we were often asked if we would get a break when our season ended. People were usually so surprised to learn that during the years we did the show, there were no breaks between seasons. Yup, we filmed our season 3 finale in Chicago one day, then the next day we were off to Denver, CO, to begin casting for season 4!

And the 365 days that followed? No breaks. If production was down, we were busy running our boot camp back in AZ with our show peeps, having daily conversations and communication with the peeps that weren’t in AZ, and strategizing programs and the needs of each person with local and hometown specialists to ensure they had the best care possible over the duration of their year.

Outfit Details:

Reebok Logo Leggings (sold out // similar here), Reebok Pure Move Sports Bra (available in multiple colors), Reebok LL Windbreaker (sold out – similar here), Black Bikini Bottom

It was a lot, but I wouldn’t trade those experiences for the world. Ok, why am I telling you all of this on Earth Day? Here’s the thing:

Nature has played a big part in our family as we navigated everything, and it continues to play a role as we continue forward with all the transformations we’ve been blessed to be a part of and continue to be a part of.

Celebrate nature: Our favorite outdoor memories 

Being a mom during this wild ride is one of the biggest blessings of my life. I want to make sure my kids are thriving, happy, healthy, and doing well in school and extracurricular activities. While this might seem tiring to most (and I’ll be honest, we hit that proverbial wall at times too!),  here are just a few examples of how much we enjoyed nature during the busiest part of it all:

  • We turned an EWL white water rafting shoot (3 hours from our Denver home) into an overnight excursion in the gorgeous mountains with the family (and with NO cell phone reception)!
  • The kids and I rode horses, played in the dirt, and took hikes along rivers and in other places we traveled. We enjoyed nature while we were filming.
  • We took camping trips during shooting, and waking up was nothing short of breathtaking. Our view of the green-covered mountains was something I didn’t want to leave.

The old saying is true: Lose yourself in nature and find peace. The same can be said for all the good ways nature nourishes our bodies too, and not just by the activities we are able to do. In the age of fast food and crazy schedules, it’s good to take a break to soak in and celebrate all the goodness that grows all around us, so I’m sharing a great Earth Day activity you can do at home with your kids: Grow sprouts!

Fuel your soul + body: How to grow sprouts

It’s just as important to fuel the body as it is to enjoy all the physical activities we are able to do with these wonderful bodies of ours. If you’re wondering what the heck sprouts are, they are germinated seeds of a veggie that produces tiny little plants you can cook or eat raw. You’ve probably seen them at your local sandwich shop or on top of a fancy salad.

Types of sprouts + their health benefits:

  • Broccoli sprouts (a favorite around here) are a great source of vitamins C + A, calcium, and iron. They taste like broccoli and are great in eggs (think: broccoli omelet) and on top of soups and salads.
  • Alfalfa sprouts are a great source of vitamin K, vitamin C, fiber, folate, and manganese.
  • Kale sprouts are another great source of vitamin C as well as folic acid, calcium, and potassium.

For even the pickiest eaters, sprouts are a great way to sneak in some of those greens, and here’s the best part: You can grow them on your counter!

What you’ll need:

To grow the sprouts, first make sure your hands are clean each time you work with them. Raw sprouts do have the ability to pass bacteria, so a clean hand is important. You can also cook the sprouts to reduce any risk.

  • Add 1 tablespoon of sprout seeds into your Mason jar.
  • Fill the jar with water and let it sit for 24 hours (This is easy to do if you start in the morning).
  • With the sprouting lid on, pour the water out.
  • Rinse the sprouts one more time and then pour the water out (shake it like a little maraca…you can even dance to it for a little fun in the kitchen).
  • Repeat the last step each day until the sprouts fill the entire jar.

The seeds grow so quickly (about 5-7 days total) that it’s a great way to share nature, plants, and the beauty of growing things with your kids. They will be able to check and rinse their sprouts each day, and they’ll be proud to eat something they’ve grown. If they don’t like the taste, it’s easy to mix sprouts into soups, salads, and even smoothies.

You guys, any busy mama will agree: Any way to sneak some healthy eating habits into the kids’ diets is a win-win, right? So today (and hopefully, everyday) let’s continue to enjoy all the earth has to offer for fitness and nutrition.


Related reading:

Go Green: Top Health Benefits of Spinach + How to Sneak It into Your Diet
Fun Family Ideas to Get Outside and Celebrate Earth Day!
Macros vs Micros: The Macro Myth Busted!
Fun with Food: A Powell Pack Guide to Healthy Habits
Taste the Rainbow: Best Ways to Eat More Fruits + Veggies

20 Responses

  1. Love that you have some down time but I dont know how you keep up with everything. I always feel like there’s not enough time in a day!

  2. Hey Heidi. You ard Chris are such an inspiration to all. Family, kids, jobs, and just plan “life” and still have time to help others with what the good Lord has given both of you, and that is knowledge and wisdom. I was apart of the live chat today, Sept. 3rd. It was good to learn that yes, diet and exercise is important, but keeping promises to ourselves, builds our integrity and self esteem. In the past when I was successful in losing weight, the feeling of being in control was a “high” in itself. I have struggled with my self esteem coming out of a broken home when I was a child, (my mom was an extreme alcoholic) into a marriage with a man who was also an alcoholic, control freak and very narcissistic. He tried to take my life over a year ago by shooting me in the back with an arrow. I survived, but after 38 years of marriage, I am now alone, almost 63 and having to learn to take care of myself. This feels very odd to me, not comfortable. But after hearing what you two had to say on the Live Chat today, I am taking baby steps. Keep my promises to myself and I know that I will learn to love myself and feel worthy again. Yes, I have weight to lose, about 50 pounds, but I know it will only come off and stay off when I can take care of me spiritually and emotionally. I am interested in getting Chris’s new book and looking into a gym tomorrow. Thanks for being who you are.

  3. I hope you can help. I’m using your Turbo system and am gaining weight. I’m 5’4″ *((I would like to see pics of what you eat))*. A fist size portion is just too much. I’m trying to get back to 125 for a race in October. I usually have half strength coffee, raisin toast, tiny glass of carrot juice for breakfast, clementine or fruit & coffee for a snack, Protein & salad for a late lunch and veggies for dinner around 6, and watermelon or peanut butter for 8pm snack. I figured if I get all food groups in by the end of the day, I am good. I do eat a chocolate candy bar & coffee everyday in the afternoon! I don’t drink soda and prefer distilled water. I want to lose more weight and don’t really want to run 40-50 miles every week. I’m kind of stuck. Actual pictures of what a person who weighs 120-125 should eat would be so helpful.

    1. If you’re sticking to the approved food list, portion guide, and exercises on your Vemma app you will lose the weight. Increase the intensity of your workouts to burn more calories. Skip the candy bar (just more calories to burn). LOL You can do this. It takes time but it will come. 🙂 Good luck!

  4. Heidi, as I watch Extreme Weight loss I remember the one a few weeks ago with the girl you helped out who admitted she had an eating disorder. I am wondering if you help women with this too? I am 45 years old, I suffer from terrible anxiety, depression and body dysmorphic disorder. Have you or Chris helped someone who is not obese but who is malnutrition along with self body issues? ( I’m five feet eight and weigh 120, my muscle mass looks awful.) If not do you know a great place that could help me. I’ve tried many things, and getting no where. Please let me know your thoughts. I have three boys Tyler is 17, Joshua is 16 and Chad is 13…. They need me and I am nothing for them right now. Please let me know if you can help.. thank you!!! Gail
    Thank You, Gail G

    1. Hi Gail, We work on the other end of the spectrum but I’ve been on this end so I know what you’re saying. I would recommend reaching out for help in your local community. It is important to get the help you need right away. Check out Shades of Hope. Their number is 1800-588-HOPE. I wish you the very best! 🙂

  5. I think that Chris Powell does so much good for so many people. I watch his show every week and I am so impressed with his ability to connect with those he works with. I am a therapist and I work with people the same way but he is absolutely amazing. I hope that he gets back in life all that he puts into it. Best of everything to you all.

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