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Perfect Weekend Pancakes

perfect weekend pancakes

This easy, whole grain pancake recipe is perfect after sleeping in on the weekends, or even just making in the morning because you have an extra 20 minutes.

You don’t need a reason to make these, especially since all the ingredients are wholesome, and already in your pantry!

So what are you waiting for?
Pancakes for dinner!

Serves 2

Ingredients:

  • 1 cup whole wheat flour
  • 1 tbsp baking powder
  • 1/2 tsp sea salt
  • 1 cup unsweetened almond milk (substitute water or other plant-based milk of choice)
  • 2 tbsp pure maple syrup (or sweetener of choice)
  • 1/2 tsp cinnamon
  • 1 tsp pure vanilla extract
Steps:
  1. Mix together the flour, baking powder, sea salt and cinnamon in a bowl.
  2. Add the unsweetened almond milk, vanilla and maple syrup and stir until “just mixed.”
  3. Let the batter sit for 5-10 minutes. (Optional, but I found they come out fluffier this way.) Let the pan heat up while you wait.
  4. Cook in 1/4-1/2 cup portions in a lightly oiled non-stick pan over medium-high heat.
  5. Once there are a few bubbles in the middle, flip and cook for a few more minutes on the other side.
  6. Serve and enjoy!

I topped mine with banana slices, peanut butter drizzle, and maple syrup. I also added chocolate chips because plain pancakes are never as good as chocolate chip! Here’s a pic of my own construction, but feel free to experiment!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Adaptogens: What they are, and why you should eat them.

adaptogens

It seems like every time you open Facebook or a magazine there is a new health craze. Whether it’s green juice, wheatgrass shots, or the latest superfood, there is always something new to try.

This time, it’s adaptogens.

What is an adaptogen?

Adaptogens are herbs that are non-toxic to the body, have widespread benefits, and help bring the body back into equilibrium. Some adaptogens stimulate the body or enhance mental performance and physical stamina. Others help calm the body and increase immunity. Some herbs may have anti-inflammatory effects, but they’re not necessarily true adaptogens.

 

Adaptogens work by supporting the adrenal glands – the glands that deal with stress and fatigue. They bring the body back to homeostasis, which is often hard to do in our stress-filled society. The harmful effects of stress greatly exceed feelings of anxiety; stress harms your sleep cycle, which in turn leads to unhealthy food and exercise choices. Stress also messes up your hormones, causes inflammation throughout the body, leads to weight gain, harms your heart, decreases immune function, and disrupts digestive and mental health.

 

What makes adaptogens such potent stress-fighters?

They tailor their functions to your body’s exact needs. Regardless of how your body exhibits stress, whether that’s from lack of sleep, work or family stress, travel, or illness, adaptogens are able to target the imbalances in your body and help correct them.

 

Adaptogens are available in powders, capsules, tinctures and even teas. But before purchasing, be sure to check that the manufacturing company is a reputable source, since these are not regulated by the FDA. (No supplements are!) Talk to your doctor about which ones are best for your needs, and how often you should be taking them. Adaptogens do not treat one illness; instead, they promote overall well-being. If you’re feeling “off” in any way, adaptogens may be a healthy addition – along with a nutritious diet and active lifestyle.

 

adaptogens

 

Here’s a quick list of the most common adaptogens:

  1. Ashwagandha
  2. Eleuthero
  3. Holy Basil (Tulsi)
  4. Maca
  5. Panax Ginseng
  6. Rhodiola Rosea
  7. Schisandra
  8. Astragalus
  9. Licorice
  10. Moringa
  11. Gotu kola
Remember, adaptogens are not meant to cure or treat disease, and they can never replace a holistically healthy lifestyle. If you’re stressed and tired, don’t expect these herbs to allow you to keep pushing – listen to your body, slow down, and use adaptogens to return the body to a balanced internal state. There is no one-size-fits-all for adaptogens, so talk to your doctor to figure out what is best for you!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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GREEN St. Patrick’s Day Recipes

green recipes mint chip cheesecake

Hosting a Saint Patrick’s day party but don’t know what to make?

Forget the green store-bought cookies, with all these options, you can’t go wrong with a homemade feast! These recipes are all vegan and/or gluten free, and of course they’re GREEN.

Each recipe comes from a food blog worth checking out, so don’t be afraid to explore a bit!

 

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Matcha Green Tea & Pistachio Muffins


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Cashew Pesto Dip


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Frosty Coconut Mint Green Tea Mocktail


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Mini Mint Chocolate Brownies


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Green Cauliflower Wings with Spicy Orange Glaze


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McDonald’s Shamrock Shake


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Healthy St. Patrick’s Day Sugar Cookies


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Sweet and Spicy Pea Hummus with Mint


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Raw Mint Chip Cheesecake Bars


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Matcha Pistachio Ice Lollies


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What’s your favorite way to “eat green” on Saint Patrick’s day? Comment below!

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

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Dorm Inspired Recipes

dorm inspired recipes

Elaborate meals are great. They look good, they taste good… but unfortunately, they’re not a sustainable reality for most home-cooked dinners. Unless you have 6 hours to kill, you likely don’t have the time to make complicated dishes. Additionally, those rare, organic ingredients are pretty pricey, and require kitchen equipment and skills beyond that even of your grandmother’s expertise!

I took the time to ask some of my favorite bloggers for easy, “dorm-room” recipes.

Not only are many of these vegan, gluten free, and allergy-sensitive, they require minimal time, money and equipment. If you like any, be sure to check out their blogs!

Whether you’re living in a college dorm, small apartment, or simply don’t have the time or interest to cook elaborate meals, these recipes are the ones for you!

 

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Mini Microwave French Toast


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Creamy Vegan One Pot Pasta


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Healthy Banana Cookies


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Healthy Guacamole


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Healthy Vegan Ramen Noodle Salad


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Sweet Potato Breakfast Boats


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Hearty Italian White Bean Basil Soup


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Veggie Wrap with Apples and Spicy Hummus


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Coconut Maple Cold Brew Coffee


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One Minute Cinnamon Roll in a Mug


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Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

 

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What Are Omega-3s?

omega-3s

You have probably heard that omega-3s are the newest, healthiest fat around. But what are they really?

Scientifically speaking, omega-3 fatty acids are a types monounsaturated fats that have a double bond at the third carbon on their fatty acid chain. Is this important to know? Not really.

What you should remember is all the health benefits of a diet rich in omega-3s, and where you can find these foods!

Benefits of Omega-3s:

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Fights anxiety and depression
Improve eye health
Promote brain health during pregnancy and early life
Lower risk of heart disease
Reduce ADHD symptoms in children
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Reduce symptoms of metabolic syndrome
Fight Inflammation
Right autoimmune disease
Improve Mental disorders
Prevent mental decline
Help prevent cancer
Reduce asthma in children
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Reduce fat in liver
Improve bone and joint health
Alleviate menstrual pain
Improve sleep
Good for your skin
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Woah! Now that is a list! Can you say superfood, anyone?

So now that you’re craving some good old healthy fat, where can you get it? I’m sure you’ve heard of salmon, but that’s not the only source! Check out these omega-3 packed foods, and a recipe to try them out!

Food Sources:

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Firm tofu
Spinach
Fontina Cheese
Navy beans
Grass fed beef

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Anchovies
Mustard seed
Walnuts
Winter squash
Omega-3 Eggs

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Purslane
Flaxseed oil
Wild Rice
Chia seeds
Red lentils

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Recipes:

omega-3d spinach saladSuper Food Spinach Salad with Pomegranate Glazed Walnuts

Ingredients

  • ¼ cup plus 2 tablespoons pomegranate juice
  • 1 teaspoon sugar
  • Kosher salt
  • 1/2 cup coarsely chopped walnuts
  • 1/4 cup thinly sliced red onion
  • One 5-ounce container baby spinach
  • 4 ounces white button mushrooms, trimmed and thinly sliced, about 1 cup
  • 3/4 cup grape tomatoes, halved
  • 1 tablespoon red wine vinegar
  • 1 tablespoon good quality extra virgin olive oil

Directions

  1. Combine 1/4 cup juice with the sugar and 1/4 teaspoon salt in a small nonstick skillet.
  2. Bring to a simmer over medium-high heat and cook, stirring occasionally, until the mixture reduces slightly, about 5 minutes.
  3. Add the walnuts and continue to cook, stirring, until the nuts are coated and dark and the liquid evaporates in the skillet, about another 5 minutes.
  4. Transfer to a baking sheet to cool. When cool, break apart with your hands.
  5. Meanwhile, soak the red onion in ice water for about 10 minutes; drain and pat dry.
  6. Place the baby spinach in a serving bowl and top with the onions, mushrooms, tomatoes and walnuts.
  7. In a bowl whisk the remaining 2 tablespoons juice with the vinegar, 1/4 teaspoon each salt and pepper, and then whisk in the oil.
  8. Drizzle over the salad and toss just before serving.

omega-3s oatmeal flax chocolate chip cookiesOatmeal Flax Chocolate Chip Cookies

Ingredients

  • 1 ½ cups all purpose flour
  • 1 cup quick-cooking oats
  • 1/4 cup flaxseed, finely ground in a spice grinder, or pre-ground flaxseed
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 12 tablespoons (1 1/2 sticks) unsalted butter, softened
  • 1 cup granulated sugar
  • 3/4 cup packed dark brown sugar
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup semisweet chocolate chips

Directions

  1. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.
  2. Whisk the flour, oats, flaxseed, baking soda, salt and cinnamon in a bowl.
  3. Beat the butter, granulated sugar and brown sugar in a large bowl with a mixer on medium-high speed until fluffy, about 4 minutes. Beat in the eggs one at a time, beating well after each addition. Beat in the vanilla. Reduce the mixer speed to low; add the flour mixture and beat until just combined, scraping down the bowl as needed. Stir in the chocolate chips.
  4. Drop heaping tablespoonfuls of dough onto the prepared baking sheets, about 2 inches apart. Bake until golden brown, 10 to 12 minutes. Let the cookies cool 3 minutes on the baking sheets, then transfer to racks to cool completely.

Blog post written by Trainer, Sarah Oliver

VIM is now offering nutrition services with Trainer & Nutrition Coach, Christine Galvin!

Click below to find out how you can benefit from 1 on 1 Nutrition Coaching!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

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Stress Relieving Foods

stress relieving foods

Vacation is over, and the stressors of daily life are starting to return. We often reach for high-calorie or sugary foods for comfort, but junk food only doesn’t really make us feel better.

Eating healthy food—and making that a conscious choice—can actually offer some real stress relief.

food stressEnd the cycle of eating bad-for-you foods and find relief elsewhere. Instead, add these truly anti-stress foods to your diet.

Nuts:

Stress depletes our B vitamin stores, which screws up neurotransmitters and that fight-or-flight hormone, adrenaline. Eating nuts helps to replenish these important B vitamins. The potassium in nuts is also key; a couple servings of potassium-packed pistachios a day can lower blood pressure and reduce the strain stress puts on our heart.

Red Peppers:

While oranges get all of the vitamin C hype, red peppers have about twice as much (95 vs. 50 mg per 1/2-cup serving). High doses of vitamin C before stress-inducing activities can lower blood pressure and increase recovery from the surge in cortisol – the “stress hormone.”

Salmon:

Omega-3 fatty acids are crucial in a stress-reducing diet. Taking a daily omega-3 supplement (containing DHA and EPA) for 12 weeks can reduce anxiety by as much as 20 percent. You won’t get the same mood boost from the omega-3s (ALA) in flax, walnuts and soy, though, so shoot for about 2 servings a week of wild salmon or other oily fish and/or talk to your doctor about DHA supplements.

Spinach:

This leafy-green veggie is rich in stress-busting magnesium. People with low magnesium levels (most of us, actually) are more likely to have elevated C-reactive protein levels—and research shows people with high CRP levels are more stressed and at a greater risk for depression. Magnesium also helps regulate cortisol and blood pressure, and since magnesium gets flushed out of the body when you’re stressed, it’s crucial to get enough. Other solid magnesium sources include beans and brown rice.

Oatmeal:

Not only does oatmeal feel warm and comforting to eat, it actually helps your brain generate the important stress-reducing neurotransmitter, serotonin. Research shows that people who avoid carbs are more stressed than their carb-loving friends. Not all carbs are created equal, though. Refined carbs (white bread, pasta, baked goods, etc) digest faster and spike blood sugar, messing with moods and stress. Complex carbs like oatmeal are digested more slowly and don’t spike blood sugar.

Dark Chocolate:

If you crave chocolate when you’re stressed, go ahead and indulge! Research shows people who eat the equivalent of an average-size candy bar (about 1.4 ounces) daily for two weeks had lower cortisol and fight-or-flight hormone levels. To reap the feel-better rewards, choose chocolate that’s at least 70 percent cocoa, or extra high in anti-inflammatory flavonoids like this locally-made chocolate bar! But remember, dark chocolate is a high-calorie food, so mind your portions.

Tea:

Research shows tea drinkers de-stressed faster and have lower cortisol levels than those who don’t drink tea. Caffeine can increase the stress response in many people, so stick to decaf and herbal teas. Herbal teas like chamomile, peppermint or ginger can be very soothing to the digestive tract, which can help with stress by calming the nervous system in your gut.

Do you eat these stress reducing foods? Are you willing to try them out in place of your usual stress snacks? Let us know in the comments!

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10 Healthier Super Bowl Snacks

healthier super bowl snacks

The Super Bowl is almost here!

Whether or not you’re a football fan, you can still enjoy the opportunity to get together with friends and enjoy snacks! Lucky for me, I’m a HUGE Pats fan, so I’m really looking forward to the game… almost as much as I am excited for the Buffalo Cauliflower!

I’ve rounded up 10 Healthier Super Bowl Snacks for you to enjoy on game day.

The first few are from The Colorful Kitchen cookbook, and the rest are from some other tremendous bloggers!

1. BBQ Cauliflower Poppers from The Colorful Kitchen Cookbook

healthier super bowl snacks

2. Herbed Polenta Fries from The Colorful Kitchen Cookbook

healthier super bowl snacks

3. Creamy Baked Kale & Artichoke Dip from The Colorful Kitchen Cookbook

healthier super bowl snacks

4. Cauliflower Kimchi Mac n’ Cheese

healthier super bowl snacks

5. Taco Cornbread Casserole

healthier super bowl snacks

6. Thai Curry Jackfruit Tacos

healthier super bowl snacks

7. Smoky Baked Cashew Cheese

healthier super bowl snacks

8. Crockpot Chili with Cashew Sour Cream

healthier super bowl snacks

9. Cheesy Kale Nachos

healthier super bowl snacks

10. Classic Chocolate Chip Cookies

healthier super bowl snacks

Will you be watching the game this weekend? Making or enjoying any snacks? Let us know in the comments below!

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Gluten Free, Vegan Chocolate Chip Cookies

Gluten free cookies

Ahhh New England winters.

I hope you were able to stay safe and warm inside during the storm! I took the day to relax, and try out a new gluten free and vegan chocolate chip cookie recipe!

If you’re looking for an easy (and healthy!) homemade treat, try this one out!

It’s a small batch, so you won’t be tempted to eat x-dozen cookies. They’re chewing, sweetened by dates, and surprisingly satisfying! Feel free to swap out the chocolate chips with your favorite nut or dried fruit. Enjoy!

gluten free cookiesGluten Free, Vegan Chocolate Chip Cookies (makes 9)

Ingredients:

  • 1 1/2 cups gluten free flour of choice (I used Bob’s Red Mill)
  • 12 dates
  • ⅔ cup water
  • 1/4 cup almond butter (I used Barney Butter Vanilla Bean & Espresso!)
  • 1/2 tsp baking soda
  • 1 tsp vanilla extract
  • Generous pinch of sea salt
  • 1/4 cup dairy free chocolate chips

Steps:

  • Preheat oven to 350F.
  • Blend dates and water in a high speed blender to make a date paste.
  • Combine all the ingredients except the chocolate chips in a large mixing bowl. Mix to form a thick batter. If it’s too dry, add a little water.
  • Fold in the chocolate chips.
  • Scoop out a heaping tablespoon of dough, roll into a ball, and place on a baking sheet lined with parchment paper. Press down to flatten.
  • Repeat with the remaining dough.
  • Bake for 12-16 minutes at 350F or until the bottom edges are just golden brown.
  • Remove from the oven, cool for at least 10 minutes. Enjoy!

You can store them in an airtight container in the fridge for up to a week, although they are best fresh and will become softer with time.

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Healthy, Sustainable Diets

food environmental pyramid

Why do people go vegetarian?
You’ll find there is no single answer to this question.

Some people care about animals, some do it for their health, others want to reduce their environmental impact, and even more do it for a combination of these reasons. The reason why there is no single reason as to why you, or anyone, may adopt a vegetarian diet is because each reason is interconnected.

In particular, a healthy diet is also likely better for the environment.

The United Nations Food & Agriculture Organisation defines sustainable diets as:

“Those diets with low environmental impacts which contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate, safe and healthy; while optimizing natural and human resources.”

But what does that mean in practice? To summarize, here are some basic principles for healthy, low carbon eating:

  • Aim to be waste-free. Reducing food waste (and packaging) saves energy, effort and natural resources used to produce and dispose of it, as well as money.
  • Eat better, and less, meat and dairy produce. Consuming more vegetables, fruits and grains, and smaller amounts of animal products, helps reduce health risks and greenhouse gases.
  • Buy local, seasonal and environmentally friendly food such as organic from local farms. This benefits wildlife and natural environments, minimizes the energy used in food production, transport and storage, and helps protect the local economy.
  • Choose Fair Trade-certified products. This ensures that imported goods are benefitting sustainable farming as well as providing a living wage and fair treatment for workers.
  • Select fish only from sustainable sources, certified by the Monterey Bay Seafood Watch. Future generations will be able to eat fish and seafood if we act now to protect our rivers and seas and the creatures living there.
  • Get the balance right. We need to cut down on sugar, salt and fat, and it doesn’t hurt to avoid questionable ingredients and processes such as genetic modification (GM) and many additives.
  • Grow our own, and buy the rest from a wide range of outlets. Nothing is better than food fresh out of the garden! Even if you don’t have a garden, stop by your local farmers market for seasonal, sustainable foods.

Author Michael Pollan puts it even more simply: “eat food, not too much, mainly plants.”

The food pyramid most people are familiar with does not accurately reflect a sustainable diet.

This image compares a sustainable diet with the conventional pyramid to give you an idea of how to focus your meals to reduce your environmental impact:

food environmental pyramid

Now that you know which foods are sustainable, and which aren’t, it’s easy to see how a vegetarian diet is a great way to protect both your health and the world we live in.

What will you change in your diet first? Leave comments below!

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Recipes EVERYONE Can Enjoy

vegan cookie

Fun fact: I’m vegan.

It’s not exactly secret, either, since whenever I go to a holiday party I always have to ask what has eggs, butter or milk in it, and avoid all the main meat dishes or delicious-looking desserts. I’m used to it by now, so I usually eat a snack before hand or bring a dish to add to the table that I can enjoy, too.

But I’m not the only one who sometimes feels left out at food-filled events. Anyone with allergies or sensitivities to certain foods also has to be careful. This time of year seems to be filled with all of the top allergens: wheat, milk, egg, fish, shellfish, tree nuts, peanuts and soy.

If your best friend is gluten free, your dad is allergic to shellfish, and your cousin just went vegan, here are a few recipes (and store-bought goods!) that everyone can indulge in.

Gluten Free & Vegan Apple Pie:

Vegan Meringue:

Gluten Free & Vegan Raspberry Pinwheel Cookies:

Allergy Free Truffles:

Allergy Free Brands:

Enjoy Life Foods:

Divvies:

Simple Mills:

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