Source + Sprout Nutrition

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Source + Sprout Nutrition

Source + Sprout is a health and wellness company based in Santa Monica, CA serving moms of all stages.

We offer products like the Duo Diary Postpartum Wellness Journal and services like our 1:1 nutrition consulting packages to help moms of all stages feel better, feel empowered over their own health, and learn the tools to live a healthy life. We started as a postpartum company, selling Duo Diary Postpartum Wellness Journal - our famous one-of-a-kind postpartum wellness journal. We've evolved into

a bigger project to help moms feel good every day, no matter what stage of motherhood they are in. We do this by offering products and services focused on nutrition and a healthy lifestyle. From our 1:1 nutrition consulting packages, to help with meal planning, and physical or downloadable health trackers and journals- we've got you covered for every stage of motherhood! Source + Sprout is focused on the need for better, more informed nutrition support with a focus on mothers. The Duo Diary journals - both the one month and the 3- month, are available at duodiary.com or in the shop at sourceandsprout.com, along with many of our other great products and services meant to help moms feel better.

11/08/2022

⭐️C O N S I S T E N C Y⭐️

Most of us think 'being consistent' means doing the same thing, without fail, all the time, in order to reach our goal.

Maybe your goal is to get more sleep. So you might think 'consistency' means getting a solid 8 hours, every night, without fail. And if you have a night where you 'slip up' you might fall into the "what the hell" trap.

As in, "well, I stayed up late on the first night I was trying to sleep better, so what the hell, I might as well just stop trying and go back to my old habits.”

Sound familiar?

Well, here's some good news. Consistency is not all or nothing. It's a whole lot of ebbs and flows and dips and valleys. Maybe 6 hours one night, 8 the next, 7 the next. And maybe over time, you start slowly getting more and more sleep, BECAUSE YOU CONTINUE TO TRY. THAT is consistency.

So when you are trying to incorporate new habits, just remember- consistency wins.

10/25/2022

Homemade gummies!!!

No, not that kind. 😜

I’m talking the kind that’s good for your gut! This recipe is super easy and one that kids love and is good for their guts and yours 🥊

⭐️ Get a small pot and fill it with berries of your choice.
⭐️ Heat slowly until the fruit reduces then add one cup of water.
⭐️ Add 2 tablespoons of maple syrup, and 6 tablespoons of Grassfed gelatin. Not collagen. Gelatin. It’s different.
⭐️Whisk the liquid quickly while the gelatin dissolves.
⭐️Once the gelatin is completely dissolved, remove from heat and using a dropper add to silicone molds. You can find good ones on Amazon see my store at sourceandsprout.com)
⭐️ Place the mold flat in the fridge for about a half hour.

10/16/2022

This is NOT

Between sports and birthday parties, there is no time for it today. Sunday meal prep can be suuuper helpful….when you have the time for it. So on weeks when there is no time, I aim for ease.

This means boxed, frozen, prepared foods.

While prepping from scratch DOES allow you complete control over ingredients and how it’s cooked, there are other options! Don’t overwhelm yourself on busy weeks. Stay simple.

Use prepared foods and add what you’ve got to increase the nutrient content:

This morning I used boxed Apple Cinnamon muffin mix - I added an extra egg for more protein, chia seeds for more fiber, and shredded apple for nutrients, moisture, and flavor.

Then I cracked an egg right into the remaining cups and threw in half a frozen sausage, a pinch of organic shredded mozzarella, and a couple sliced cherry tomatoes to each cup (and topped them with the pizza spice blend from ). Now I’ve got breakfast for a few days and it literally took me less than 10 minutes not counting baking.

When it comes to healthy eating, there’s no need to reinvent the wheel.

What easy meal prep tricks do you love? Let me know in the comments 👇

10/14/2022

I freaking love my (not an affiliate, just a lover). Unlike most wearables I've tried, this one is based on metrics that ACTUALLY help you take really, really good care of yourself. It prioritizes rest, recovery, and balancing your energy.

And it's taught me how much I put this stuff on the back burner. Let's just say I get a lot of "nudges" on the app that I'm pushing it too hard and not letting myself recover, like, at all. Sound familiar?

This screen shot is a notification I got this week. Usually Oura is a little more subtle but damn, this week it full on told me YOU DIDN'T SLEEP THAT WELL LAST NIGHT.

So it's time to take my own advice.

I'm starting a Sleep Agreement with myself. Want to join?

Here's what I'm gonna do:

For 30 days, I'm gonna get into bed for 9.5 hours every night. And turn everything off (lights, phone, brain) 9 hours before my alarm is set to go off, so that I can actually give my body and brain the space to get a fuuuullllll amount of sleep. And see what happens.

That's it.

I probably won't sleep for 9 hours. Or maybe I will! But it’s about giving myself the space to get whatever amount my body needs.

Starting now, by the way. Not November 1st, or on the first full moon, or whatever arbitrary timelines we put off to 'start' something new and challenging. There is no time like today.

If you want to join me, just let me know in the comments or DM's or email at [email protected]

You don't win anything, this isn't a contest. It's about sleeping better, with some accountability to do it.

See you in snoozeland!

10/12/2022

I feel seen.

08/30/2022

Did you know Source + Sprout Nutrition started off as Duo Diary? After having a baby and trying to balance taking care of my health with my baby’s health, I created this one-of-a-kind postpartum journal for moms and babies. It’s been featured in mom blogs, Huffington Post, and in diaper bags across America 😂

What started as a way to get serious about our health as new moms morphed Duo Diary into a full-fledged business offering robust nutrition services and products. You can find out more about what we do at sourceandsprout.com (and yes, you can get your Duo Diaries there too!)

06/23/2022

You guys, if there is ever a time of year to start eating more fresh fruits and vegetables…this is it.

So many of us are trying to find ways to sneak more fruits and veggies into our diet but then we end up eating a tomato in the dead of winter (barf) and wondering why it doesn’t work. But right now you can get some of the best fruits and veggies at their peak of flavor.

Strawberries, red peppers, corn, carrots, peaches 🤤

Which is why I’m excited to launch the new Source + Sprout Summer Reset. These seasonal resets come out at the change of each season and harnesses the foods in season to maximize taste and nutrients. These resets are NOT restrictive, don’t involve counting calories, cutting out 90billion foods, or drinking green juice all day.

They focus on the concept of CROWDING OUT. Which means we focus on all the yummy foods you can add in. As we eat more of these, we tend to have less room for ‘the other stuff.’ And as we eat more fruits and veggies, we naturally increase our nutrient intake – which then leads to us feeling better. Win win!

Sound good? Then head over to The Shop at sourceandsprout.com and get your Summer Reset today 💪

01/02/2022

If there's one piece of advice I want to give when it comes to the new year, it's this:

Don't start a diet on January 1st 🙃.

Once the holiday season has closed, we're immediately bombarded with messages about losing weight and getting in shape. We're virtually shamed into adopting a new year, new me mindset the moment we step foot into January.

But there's the thing: resolutions don't work. Research shows that most of us quit our resolutions after two weeks, and only 19% of people stick it out for more than two years.

IMO, resolutions are nothing more than a dressed-up version of self-loathing designed to make us feel like we're not good enough.

If you've felt a little more sluggish these last few weeks, it's totally normal, and you don't have to 180 your lifestyle to feel better. Just add some more fruits and veggies to your plate. The fiber and nutrition will help you feel energized and more motivated to continue to take care of yourself.

Healthy living isn't something you can revamp overnight. It's a lifelong journey that changes as we do. So cut yourself some slack, and remember that taking care of yourself and beating yourself up are NOT the same thing 💕.

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PMID: 2980864

12/27/2021

Reminder: Time doesn't exist between Christmas and New Year's Eve.

Welcome to that super fun time of the year where you're recovering from holiday burnout while simultaneously feeling the pressure to get your entire life together before 2022 😅.

Should you be napping? Should you be organizing your closet? Should you be eating leftover pie for breakfast?

Honestly—no one knows.

This time of the year can be overwhelming, and it can feel impossible to stay afloat, much less get ahead. So rather than fall into the mindset that you should be doing something worthwhile with this time off, why not just embrace this week and totally chill?

Recover a bit. Reward yourself for all you did this year. Spend some quality time with your family and friends.

As weird as it feels, this is the one week out of the year where you have the fewest demands placed on you. So make the most of it by doing the least.

Sound good?

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12/21/2021

Today marks the Winter Solistice, which signifies the longest night and the shortest day of the year.

The word solstice actually translates from Latin as "sun standing still," and I don't know about you but in the midst of all the holiday craziness is EXACTLY when I could use some stillness 😅.

As moms, it's easy to feel like slowing down isn't an option. Like we always have to be doing something.

But taking time to recharge isn't an indulgence. It's a necessity.

When we take care of ourselves, we're better for it. Even small acts of self-kindness and care add up.

While there’s a lot of ways to do this, one of the most essential is to give in to cravings for rest. Our bodies are really needing rest right now. And this solstice is the perfect time to honor that need.

So if you've been staying up late trying to get things done, or sacrificing your snooze to get an early start, take a cue from Mother Nature and take a break. Your body will thank you for it 💕.

What can you do to slow down and bring more stillness into your life this week? Comment below and let me know your ideas!

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12/17/2021

'Tis the season to get second helpings of all your favorite holiday fixins' 😋🍽🎄.

While I'm a big proponent of not trying to micromanage your meals or deprive yourself of Christmas cookies, balancing indulgence with moderation is crucial if you don't want to completely fall off the bandwagon this season.

You don't need to go cold turkey—a few small changes can make all the difference.

Our latest blog post will show you where and how to find simple swaps to traditional dishes that up the nutritional value without skimping on flavor.

Click the link in our bio to check it out!

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http://www.sourceandsprout.com/

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Our Story

Duo Diary is a place for wellness for new moms. Our product, Duo Diary, is a simple and effective journal for new moms to help them feel better physically and mentally after the life-changing event of having a baby. Our website, www.duodiary.com, offers resources for new moms to make the process of healing after childbirth easier- from physical therapists to nutritionists, you'll find directories for everything to make you feel great. Our blog features articles with the latest info on important health issues for new moms, along with features and lists, all geared towards making life just a little bit easier for a new mom!