If you are just completing this challenge, CONGRATULATIONS! You have learned how to grow sprouts, microgreens, wheatgrass, and know a thing or two about the many benefits of these superfoods and more! If you are just learning about this challenge, WELCOME! Regardless of your age or garden size, you can complete this challenge to start your journey to better health.

What is the Sprout for Health Challenge?

The Sprout for Health challenge is a month-long campaign to jump-start healthy habits. It can be done any time of the year and by anyone from child to adult. Unlike other health challenges, this one does not seek to push you to your limits physically or emotionally. While lasting habits do require consistency, they do not need to break you. The Sprout for Health challenge takes place over 4 weeks, with each week focusing on a new indoor crop that can be grown and harvested from the comfort of your kitchen. In addition to growing sprouts, microgreens, wheatgrass, and preparing other superfoods, this challenge invites you to evaluate other lifestyle habits that may contribute to greater wellness.

A healthy life can not be achieved by simply changing your diet. It requires looking at the balance between your physical, mental, and emotional health. By making improvements in one area, you can also influence the others. For this reason, we recommend pairing the habits you wish to acquire with others that will make it more achievable. For example, if you want to wake up earlier, you should probably go to bed earlier. Want to eat healthier? Incorporating movement throughout the day may help you to enjoy, appreciate, and even crave more nutritious foods. Throughout the challenge, you will see prompts to consider what habits will magnify your ability to achieve your goals.

Week 1: Get Set for Success

• Gather supplies for growing sprouts, microgreens, and wheatgrass.
• Rest up and strive for 8 hours of sleep.
• Clean up your living and work spaces for a fresh start.
• Envision what a healthy year would look like for you.

Week 2: Break Out and Sprout

• Learn how to sprout or teach a friend.
• Try a new sprout.
• Get outside for at least 15 minutes a day.
• Set a goal for how you will get out and get gains during 2025.

Week 3: Check Your Micro-Gains

• Learn how to grow microgreens or teach a friend.
• Try a new microgreen.
• Build good habits and set goals that help you grow.

Week 4: Wheatgrass & Superfoods

• Learn about the benefits of wheatgrass.
• Learn about superfoods. What are they and how can they benefit you?
• Try a new superfood.
• Combine good habits for better results.

Reflect on Your Growth

Now that you have completed the challenge, what comes next? This is something that you will have to consider on an individual level. We invite you to reflect on what you have enjoyed, learned about, and wish to integrate into your everyday habits and decisions. Did you particularly enjoy learning how to grow something new? Consider exploring the many seeds we offer. Try growing something you have never tried before. Or, try a different growing method, such as a container or hydroponic garden. Do you feel like you have your growing preferences perfected to a “T”? Evaluate other habits you want to improve on. Start by identifying what area of your overall wellness could use a boost.

Habits for Improving Mental Health: Getting enough sleep, spending time in nature, learning something new, practicing gratitude and mindfulness, limiting screen time, physical movement, journaling, or connecting with others socially.

Habits for Improving Physical Health: Staying hydrated, eating well, daily movement, quality sleep, managing stress, regular doctor visits, and getting some fresh air.

Habits for Improving Emotional Health: Express gratitude, engage in regular social connection, manage stress, reflect and check in with your emotions, get enough sleep, eat a variety of fresh foods, and remember to show yourself compassion.

You may have noticed several habits appearing in all three categories. This is why improving even one habit can make such a positive impact on your overall wellness. Avoid overwhelming yourself with too many goals. Personally, I find it best to focus on one overarching goal. Choose something broad like daily movement or prioritizing fresh foods. Then, identify 3 to 5 things you can do throughout the year that will help you achieve this. As the year continues to unfold, don’t be afraid to modify and change your goals to better fit your growth.

Share Your Sprout for Health Experience!

We want to see how you sprout for health in 2025! Share your experiences by tagging True Leaf Market and adding #sproutforhealth2025 to your social media posts.