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Have you heard of Overnight Oatlies?? 👇

Probably not, because I just made that up 😉
But hear me out, #overnightoatlies should be the new thing for #breastfeedingmamas

👉 They are essentially a mini version of overnight oats, just about 300 calories and 10 grams of protein in this version

👉a perfect snack or mini breakfast to give your milk supply and energy a little boost

👉 meal prep friendly for a quick snack

👉 perfect if you don’t feel like downing a whole mason jar of oats early in the morning.

This version is made with Chai spices, which also includes ginger and cardamom which have traditionally been used as galactagogues.

I’m a big fan of Chai spiced things, especially in the fall 🍂 What about you?

Comment “meal plan” below if you want the link to my 21-Day Breastfeeding Meal Plan (on sale right now!)

#breastfeedingsnacks #breastfeedingsnack #breastfeedingsnackideas #postpartumsnacks #breastmilkbooster #breastmilkboosters

Have you heard of Overnight Oatlies?? 👇

Probably not, because I just made that up 😉
But hear me out, #overnightoatlies should be the new thing for #breastfeedingmamas

👉 They are essentially a mini version of overnight oats, just about 300 calories and 10 grams of protein in this version

👉a perfect snack or mini breakfast to give your milk supply and energy a little boost

👉 meal prep friendly for a quick snack

👉 perfect if you don’t feel like downing a whole mason jar of oats early in the morning.

This version is made with Chai spices, which also includes ginger and cardamom which have traditionally been used as galactagogues.

I’m a big fan of Chai spiced things, especially in the fall 🍂 What about you?

Comment “meal plan” below if you want the link to my 21-Day Breastfeeding Meal Plan (on sale right now!)

#breastfeedingsnacks #breastfeedingsnack #breastfeedingsnackideas #postpartumsnacks #breastmilkbooster #breastmilkboosters

Which one’s your favorite??

My new #mealprep #lunchinabox ideas for the new #breastfeedingmealplan (coming soon!)

Follow for updates and tag a soon to be #postpartum or #breastfeedingmom

#postpartummealprep #breastfeedingmeals #postpartummeals #postpartummealplan #breastfeedingrecipes

Which one’s your favorite??

My new #mealprep #lunchinabox ideas for the new #breastfeedingmealplan (coming soon!)

Follow for updates and tag a soon to be #postpartum or #breastfeedingmom

#postpartummealprep #breastfeedingmeals #postpartummeals #postpartummealplan #breastfeedingrecipes

Save the recipe 👇 and share with your fellow 🤰 and 🤱👩‍🍼mamas!

🍎 Apple Pie Chia Seed Pudding 🍎
(makes 5 servings)

1/2 cup Chia Seeds
1 cup unsweetened Applesauce
1/4 cup Almond butter
1 tbsp Maple Syrup
1 tbsp Cinnamon
1/2 tbsp ground Ginger
1/2 cup Marine Collagen

Instructions:

1. Add all ingredients to a bowl and mix.
2. Divide mixture between serving bowls and store in the refrigerator. After about 2 hours, it will be ready to consume.
3. Top with your favorite toppings (I used Greek yogurt, diced apples, some nuts and more maple syrup)

#breastfeedingrecipes #breastfeedingmealplan #postpartumrecipes #breastfeedingnutrition

Save the recipe 👇 and share with your fellow 🤰 and 🤱👩‍🍼mamas!

🍎 Apple Pie Chia Seed Pudding 🍎
(makes 5 servings)

1/2 cup Chia Seeds
1 cup unsweetened Applesauce
1/4 cup Almond butter
1 tbsp Maple Syrup
1 tbsp Cinnamon
1/2 tbsp ground Ginger
1/2 cup Marine Collagen

Instructions:

1. Add all ingredients to a bowl and mix.
2. Divide mixture between serving bowls and store in the refrigerator. After about 2 hours, it will be ready to consume.
3. Top with your favorite toppings (I used Greek yogurt, diced apples, some nuts and more maple syrup)

#breastfeedingrecipes #breastfeedingmealplan #postpartumrecipes #breastfeedingnutrition

Save the recipe 👇

Do you want to see more meal prep recipes like this? Let me know in the comments!👇

😋High Protein Egg Soufflé 😋
with #lactationsuperfoods
(Makes 3 portions)

6 Eggs (farm fresh)
1 cup Cottage cheese
Salt & Pepper to taste
1/2 tsp Turmeric
1/2 cup Spinach (chopped)
9 Cherry tomatoes (halved)
6 Mushrooms (sliced)
3 tsps Nutritional or Brewer’s yeast (optional)

Serve with fruit and crackers for a complete meal.

Directions:
1. Preheat oven to 350 degrees Fahrenheit (180 degrees C)
2. Put eggs, cottage cheese and spices in a bowl. Blend until smooth (I use an immersion blender).
3. Divide mixture between three glass containers (oven safe!)
4. Top with desired toppings.
5. Bake for 20 to 30 minutes, until no longer runny. Sprinkle with nutritional or brewers yeast, if desired.

Can be stored in the refrigerator for 3-5 days (or in the freezer for longer). Reheat in the microwave.

📌 Save this recipe and check out my Dietitian developed #breastfeedingmealplan for more recipes like this!

#postpartummealprep #postpartumrecipes #breastfeedingrecipes #postpartummeals

Save the recipe 👇

Do you want to see more meal prep recipes like this? Let me know in the comments!👇

😋High Protein Egg Soufflé 😋
with #lactationsuperfoods
(Makes 3 portions)

6 Eggs (farm fresh)
1 cup Cottage cheese
Salt & Pepper to taste
1/2 tsp Turmeric
1/2 cup Spinach (chopped)
9 Cherry tomatoes (halved)
6 Mushrooms (sliced)
3 tsps Nutritional or Brewer’s yeast (optional)

Serve with fruit and crackers for a complete meal.

Directions:
1. Preheat oven to 350 degrees Fahrenheit (180 degrees C)
2. Put eggs, cottage cheese and spices in a bowl. Blend until smooth (I use an immersion blender).
3. Divide mixture between three glass containers (oven safe!)
4. Top with desired toppings.
5. Bake for 20 to 30 minutes, until no longer runny. Sprinkle with nutritional or brewers yeast, if desired.

Can be stored in the refrigerator for 3-5 days (or in the freezer for longer). Reheat in the microwave.

📌 Save this recipe and check out my Dietitian developed #breastfeedingmealplan for more recipes like this!

#postpartummealprep #postpartumrecipes #breastfeedingrecipes #postpartummeals

Save these #postpartumsmoothie recipes and comment “meal plan” to get the link to my 21-Day Breastfeeding meal plan!

Follow @thelactationnutritionist for more postpartum and breastfeeding recipes! 🤱 You can do this! 💪

#postpartumrecovery #postpartumrecipes #postpartumwellness #breastfeedingrecipes #lactationsmoothie #lactationsmoothies #breastfeedingmeals

Save these #postpartumsmoothie recipes and comment “meal plan” to get the link to my 21-Day Breastfeeding meal plan!

Follow @thelactationnutritionist for more postpartum and breastfeeding recipes! 🤱 You can do this! 💪

#postpartumrecovery #postpartumrecipes #postpartumwellness #breastfeedingrecipes #lactationsmoothie #lactationsmoothies #breastfeedingmeals

Save this super easy meal prep recipe for your #postpartumjourney 👇

These are some highly nutritious and energy dense peanut butter cups that will assure a good #milksupply

And TBH, I think they’re better than the real deal!!

What makes these homemade peanut butter cups lactation friendly?

👉 Oats are rich in beta-glucan, a type of soluble fiber that has shown in some studies to increase #prolactin levels (essential for milk production)

👉 Consuming peanut butter while #breastfeeding may help protect your baby from developing a peanut allergy

👉 the soluble and insoluble fiber content in this snack can help your gut health get back on track after giving birth

👉 they are rich in essential nutrients and good fats to help you meet your calorie and nutrient requirements and transfer all the good stuff to your baby via your milk

👉 they are a quick and easy snack you can meal prep and have on hand for when you need energy!! (These can be stored in the freezer or refrigerator)

More recipes like this are in my #breastfeedingmealplan
Comment “Meal Plan“ and I’ll send you the 🔗 or check out my website (in bio)

Save this super easy meal prep recipe for your #postpartumjourney 👇

These are some highly nutritious and energy dense peanut butter cups that will assure a good #milksupply

And TBH, I think they’re better than the real deal!!

What makes these homemade peanut butter cups lactation friendly?

👉 Oats are rich in beta-glucan, a type of soluble fiber that has shown in some studies to increase #prolactin levels (essential for milk production)

👉 Consuming peanut butter while #breastfeeding may help protect your baby from developing a peanut allergy

👉 the soluble and insoluble fiber content in this snack can help your gut health get back on track after giving birth

👉 they are rich in essential nutrients and good fats to help you meet your calorie and nutrient requirements and transfer all the good stuff to your baby via your milk

👉 they are a quick and easy snack you can meal prep and have on hand for when you need energy!! (These can be stored in the freezer or refrigerator)

More recipes like this are in my #breastfeedingmealplan
Comment “Meal Plan“ and I’ll send you the 🔗 or check out my website (in bio)

Tag a breastfeeding mom 👇 Everyone needs to know how valuable sprouts are in the #postpartumdiet and just how easy they are to make at home!

Sprouts are like the egg yolk of the plant world! Extremely nutrient dense with phytonutrients that have superpowers 💪 and enzymes for enhanced bioavailability and improved digestion. They are, essentially, nature’s multivitamin!

Not only that, but they may have some extra benefits while breastfeeding such as preventing respiratory infections and even boosting milk supply!

Don’t believe me? Read my new blog post “Why Sprouts Are a Superfood for Breastfeeding Moms: Benefits, Safety, and Tips” - link is in my bio or comment “sprouts”.

I always recommend making your own sprouts at home because it’s cheaper, and safer. Sprouts can easily become contaminated due to the moist and warm environment in which they thrive so making your own and using safe food handling practices is *my* preferred method.

What you need:
- a clean mason jar, preferably with a draining lid.
- sprouting seeds for a reputable source (see my blog post “Why Sprouts Are a Superfood for Breastfeeding Moms: Benefits, Safety, and Tips”) for which seeds to choose and which to avoid! (línked in bio)
- clean water

🌱 The Process 🌱

Day 1: Add 2 tbsp seeds to a clean mason jar. Fill halfway with water and soak overnight in a dark place.

*Tip: You could add 1 tsp vinegar or citric acid to the water to further reduce the risk of contamination, but I’ve personally never had an issue.

Day 2: In the morning, drain the water and rinse twice. Shake the jar to spread the seeds around (they should stick to the glass). Rinse again that evening.

Day 3: Sprouts should start to shoot. Place in a sunny spot. Rinse again that morning and evening.

Day 4: Rinse again in the morning and evening. Sprouts should continue to grow and turn green.

Day 5: Sprouts should be done! Rinse again and place in the refrigerator. Consume within 5 days. Don’t forget to rinse!

Save this tutorial 📌

#breastfeedingtips #breastfeedingmom #breastfeedingnutrition #breastmilkbooster #lactationbooster

Tag a breastfeeding mom 👇 Everyone needs to know how valuable sprouts are in the #postpartumdiet and just how easy they are to make at home!

Sprouts are like the egg yolk of the plant world! Extremely nutrient dense with phytonutrients that have superpowers 💪 and enzymes for enhanced bioavailability and improved digestion. They are, essentially, nature’s multivitamin!

Not only that, but they may have some extra benefits while breastfeeding such as preventing respiratory infections and even boosting milk supply!

Don’t believe me? Read my new blog post “Why Sprouts Are a Superfood for Breastfeeding Moms: Benefits, Safety, and Tips” - link is in my bio or comment “sprouts”.

I always recommend making your own sprouts at home because it’s cheaper, and safer. Sprouts can easily become contaminated due to the moist and warm environment in which they thrive so making your own and using safe food handling practices is *my* preferred method.

What you need:
- a clean mason jar, preferably with a draining lid.
- sprouting seeds for a reputable source (see my blog post “Why Sprouts Are a Superfood for Breastfeeding Moms: Benefits, Safety, and Tips”) for which seeds to choose and which to avoid! (línked in bio)
- clean water

🌱 The Process 🌱

Day 1: Add 2 tbsp seeds to a clean mason jar. Fill halfway with water and soak overnight in a dark place.

*Tip: You could add 1 tsp vinegar or citric acid to the water to further reduce the risk of contamination, but I’ve personally never had an issue.

Day 2: In the morning, drain the water and rinse twice. Shake the jar to spread the seeds around (they should stick to the glass). Rinse again that evening.

Day 3: Sprouts should start to shoot. Place in a sunny spot. Rinse again that morning and evening.

Day 4: Rinse again in the morning and evening. Sprouts should continue to grow and turn green.

Day 5: Sprouts should be done! Rinse again and place in the refrigerator. Consume within 5 days. Don’t forget to rinse!

Save this tutorial 📌

#breastfeedingtips #breastfeedingmom #breastfeedingnutrition #breastmilkbooster #lactationbooster

Save this to your postpartum, breastfeeding or pregnancy recipe collection! Because not only do your kids deserve fun and colorful things, so do you!

Treat yourself, girl!!!

It’s surprisingly easy and quick! Took me less than 5 minutes to assemble!

🍌 Healthy Banana Split 🍌

1 Banana
1/2 cup Yogurt (I used Stonyfield plain probiotic)
1/2 Assorted fruit, cut up or mashed
1 tbsp chopped Nuts
1/2 tsp Chia Seeds
1 tsp melted chocolate

Directions:
Assemble as shown in the video or however you fancy!

☀️ Start the day in a good mood with this colorful and fun *healthy* banana split! Loaded with antioxidants, important minerals, protein, fiber and more.

Follow me for more #postpartum and #breastfeeding recipes!
#breastfeedingrecipes #postpartumrecovery #postpartumrecipes

Save this to your postpartum, breastfeeding or pregnancy recipe collection! Because not only do your kids deserve fun and colorful things, so do you!

Treat yourself, girl!!!

It’s surprisingly easy and quick! Took me less than 5 minutes to assemble!

🍌 Healthy Banana Split 🍌

1 Banana
1/2 cup Yogurt (I used Stonyfield plain probiotic)
1/2 Assorted fruit, cut up or mashed
1 tbsp chopped Nuts
1/2 tsp Chia Seeds
1 tsp melted chocolate

Directions:
Assemble as shown in the video or however you fancy!

☀️ Start the day in a good mood with this colorful and fun *healthy* banana split! Loaded with antioxidants, important minerals, protein, fiber and more.

Follow me for more #postpartum and #breastfeeding recipes!
#breastfeedingrecipes #postpartumrecovery #postpartumrecipes

Comment “CALCULATOR” to get the línk to my Breastfeeding Calorie Calculator!

Or just google “Breastfeeding Calorie Calculator” and mine should be top search result - make sure it’s the calculator by “The Lactation Nutritionist“

👉 evidence-based on the Mifflin-St. Jeor Equation
👉 now available in imperial AND metric systems!
👉 Find YOUR ideal calorie range while pregnant and/or breastfeeding!

👇Here’s how I want you to use this calculator👇

✅ Use it to guide you on your postpartum weight loss journey by sticking to a healthy calorie and weight loss goal.

❌ Don’t try to lose weight too fast while breastfeeding. You may lose your milk supply, be left with saggy skin and no energy to tackle the day.

✅ Use it to make sure you’re eating enough calories if you see a drop in your milk supply.

❌ Restricting calories too much can decrease your milk supply!

✅ Use it to make sure you’re meeting your calorie needs while pregnant. Weight loss is usually not recommended during pregnancy!

❌ Don’t cut calories and try to lose weight while pregnant unless your doctor recommends it.

✅ Use it as a guide to stay within a healthy calorie range while pregnant or breastfeeding.

❌ Don’t obsess over calories and develop an unhealthy relationship with food.

#breastfeedingcalories #breastfeedingcaloriecounter #breastfeedingmom #postpartumweightloss #postpartum #postpartumweightlosstips

Comment “CALCULATOR” to get the línk to my Breastfeeding Calorie Calculator!

Or just google “Breastfeeding Calorie Calculator” and mine should be top search result - make sure it’s the calculator by “The Lactation Nutritionist“

👉 evidence-based on the Mifflin-St. Jeor Equation
👉 now available in imperial AND metric systems!
👉 Find YOUR ideal calorie range while pregnant and/or breastfeeding!

👇Here’s how I want you to use this calculator👇

✅ Use it to guide you on your postpartum weight loss journey by sticking to a healthy calorie and weight loss goal.

❌ Don’t try to lose weight too fast while breastfeeding. You may lose your milk supply, be left with saggy skin and no energy to tackle the day.

✅ Use it to make sure you’re eating enough calories if you see a drop in your milk supply.

❌ Restricting calories too much can decrease your milk supply!

✅ Use it to make sure you’re meeting your calorie needs while pregnant. Weight loss is usually not recommended during pregnancy!

❌ Don’t cut calories and try to lose weight while pregnant unless your doctor recommends it.

✅ Use it as a guide to stay within a healthy calorie range while pregnant or breastfeeding.

❌ Don’t obsess over calories and develop an unhealthy relationship with food.

#breastfeedingcalories #breastfeedingcaloriecounter #breastfeedingmom #postpartumweightloss #postpartum #postpartumweightlosstips

Comment SUPERFOODS below to receive my FREE Lactation Superfoods Guide which explains which foods you should incorporate while breastfeeding, and why!

Save this Superfoods Broccoli Cheddar Soup recipe to your #postpartumrecipe collection!

This is a staple in my family (yes, everyone can benefit from these superfoods!)

Save the recipe 👇

🥦 🥕 Broccoli Cheddar Superfoods Soup 🥦 🥕

2 tbsp grass fed Butter
1/2 c Red Onion
1/2 tsp Paprika
1/2 tsp Garlic Powder
1/2 tsp Turmeric
1/4 tsp Nutmeg
1 tsp Dijon Mustard
1 c grated Carrots
2 c Broccoli
3 c Bone Broth
2 c Half & Half
1 tbsp Chicken Base or Bouillon
6 ozs shredded Cheddar Cheese
Salt & Pepper to taste

1. Heat Butter in large pot on medium heat. Add chopped onion and saute until translucent. Add spices and mustard and stir to combine.
2. Add carrots, broccoli, broth, half & half and bouillon, stir and bring to a boil.
3. After about 10 minutes of simmering, add grated cheese and stir until melted. Season with Salt & Pepper to taste.

#lactationrecipes #breastfeedingrecipes #postpartumsoup #postpartumsoups #breastfeedingnutrition #lactationbooster #milksupplybooster #brewersyeastrecipe

Comment SUPERFOODS below to receive my FREE Lactation Superfoods Guide which explains which foods you should incorporate while breastfeeding, and why!

Save this Superfoods Broccoli Cheddar Soup recipe to your #postpartumrecipe collection!

This is a staple in my family (yes, everyone can benefit from these superfoods!)

Save the recipe 👇

🥦 🥕 Broccoli Cheddar Superfoods Soup 🥦 🥕

2 tbsp grass fed Butter
1/2 c Red Onion
1/2 tsp Paprika
1/2 tsp Garlic Powder
1/2 tsp Turmeric
1/4 tsp Nutmeg
1 tsp Dijon Mustard
1 c grated Carrots
2 c Broccoli
3 c Bone Broth
2 c Half & Half
1 tbsp Chicken Base or Bouillon
6 ozs shredded Cheddar Cheese
Salt & Pepper to taste

1. Heat Butter in large pot on medium heat. Add chopped onion and saute until translucent. Add spices and mustard and stir to combine.
2. Add carrots, broccoli, broth, half & half and bouillon, stir and bring to a boil.
3. After about 10 minutes of simmering, add grated cheese and stir until melted. Season with Salt & Pepper to taste.

#lactationrecipes #breastfeedingrecipes #postpartumsoup #postpartumsoups #breastfeedingnutrition #lactationbooster #milksupplybooster #brewersyeastrecipe

🧁 Carrot Cake Muffins 🧁are the new addition to my #breastfeedingmealplan because they’re wholesome, nutritious, super yummy and meal prep friendly for busy moms (breastfeeding or not!)

👉 just bake a batch or 12 or more and freeze for later!

Here’s the (breastfeeding friendly) recipe for 12 muffins:

Carrot Cake Muffin 🥕🧁

1 cup Oats
1 cup Almond Flour
1/2 cup grated Carrots
1/2 cup chopped Walnuts
1/2 cup unsweetened Applesauce
1 tsp Baking Powder
1 tbsp Cinnamon
1 tsp ground Ginger
1 tbsp Flaxseeds
2 farm fresh Eggs
2 tbsps Maple Syrup
3/4 cup Milk of Choice
Yogurt (Greek or dairy free) for Topping

1. Preheat oven to 350 degrees F (180 degrees C)
2. Grease muffin tin with Avocado Oil
3. Mix all of the ingredients (except yogurt)# in a bowl. Spoon evenly into the muffin cups.
4. Bake for 20 to 30 minutes until tops spring back when lightly pressed. Top with yogurt to serve.

Nutrition facts per muffin (estimated)
Cal: 165 kcal
Fat: 10 g
Carbs: 14 g
Pro: 7 g

Save this recipe for later
and follow for more #breastfeedingfriendly recipes👇

#breastfeedingrecipes

🧁 Carrot Cake Muffins 🧁are the new addition to my #breastfeedingmealplan because they’re wholesome, nutritious, super yummy and meal prep friendly for busy moms (breastfeeding or not!)

👉 just bake a batch or 12 or more and freeze for later!

Here’s the (breastfeeding friendly) recipe for 12 muffins:

Carrot Cake Muffin 🥕🧁

1 cup Oats
1 cup Almond Flour
1/2 cup grated Carrots
1/2 cup chopped Walnuts
1/2 cup unsweetened Applesauce
1 tsp Baking Powder
1 tbsp Cinnamon
1 tsp ground Ginger
1 tbsp Flaxseeds
2 farm fresh Eggs
2 tbsps Maple Syrup
3/4 cup Milk of Choice
Yogurt (Greek or dairy free) for Topping

1. Preheat oven to 350 degrees F (180 degrees C)
2. Grease muffin tin with Avocado Oil
3. Mix all of the ingredients (except yogurt)# in a bowl. Spoon evenly into the muffin cups.
4. Bake for 20 to 30 minutes until tops spring back when lightly pressed. Top with yogurt to serve.

Nutrition facts per muffin (estimated)
Cal: 165 kcal
Fat: 10 g
Carbs: 14 g
Pro: 7 g

Save this recipe for later
and follow for more #breastfeedingfriendly recipes👇

#breastfeedingrecipes

Save this recipe 👆 as your go-to postpartum warming soup! 🍲

I received a lot of “heat” (you see what I did there 😉) the other day for posting a recipe for a cold electrolyte loaded lemonade for pregnant and breastfeeding moms. It was pointed out that traditional Chinese medicine forbids anything cold or even at room temperature in the postpartum period. Only hot teas, soups and stews, I was told. That includes staying indoors for at least 40 days postpartum.

Now, don’t get me wrong. I respect those traditions and I’m sure they have their place in time. People lived in harsh conditions back in the day, many didn’t survive childbirth and catching a cold in the postpartum period could be a death sentence. But luckily, most of us live under comfortable conditions where we can afford the little bit of heat loss from drinking a cold lemonade (which isn’t much, trust me). You can certainly avoid all cold drinks immediately postpartum, but it’s certainly not a must, especially for established breastfeeding moms.

So, back to the soup 🍲 ⬇️

I am actually still a fan of warm and soft postpartum recovery soups (one doesn’t need to exclude the other), and studies show the ingredients are indeed helpful to relief postpartum constipation, for wound healing, and for making nutritious breast milk. This one contains electrolytes, collagen, protein, minerals, antioxidants and tons of flavor because a key ingredient is my homemade super gelatinous bone broth!

👉👉 Comment “Bone Broth” below and I’ll send you the link to my homemade bone broth recipe!

❗️A quick note on parsley:
Large amounts of parsley may decrease milk supply, but small amounts (such as a teaspoon for garnish) will most likely not. If you are worried, you can just leave the parsley out!

#postpartumsoup #postpartumrecovery #postpartumrecipes #lactationsoup #warmingsoup #postpartumrecoverymeal

Save this recipe 👆 as your go-to postpartum warming soup! 🍲

I received a lot of “heat” (you see what I did there 😉) the other day for posting a recipe for a cold electrolyte loaded lemonade for pregnant and breastfeeding moms. It was pointed out that traditional Chinese medicine forbids anything cold or even at room temperature in the postpartum period. Only hot teas, soups and stews, I was told. That includes staying indoors for at least 40 days postpartum.

Now, don’t get me wrong. I respect those traditions and I’m sure they have their place in time. People lived in harsh conditions back in the day, many didn’t survive childbirth and catching a cold in the postpartum period could be a death sentence. But luckily, most of us live under comfortable conditions where we can afford the little bit of heat loss from drinking a cold lemonade (which isn’t much, trust me). You can certainly avoid all cold drinks immediately postpartum, but it’s certainly not a must, especially for established breastfeeding moms.

So, back to the soup 🍲 ⬇️

I am actually still a fan of warm and soft postpartum recovery soups (one doesn’t need to exclude the other), and studies show the ingredients are indeed helpful to relief postpartum constipation, for wound healing, and for making nutritious breast milk. This one contains electrolytes, collagen, protein, minerals, antioxidants and tons of flavor because a key ingredient is my homemade super gelatinous bone broth!

👉👉 Comment “Bone Broth” below and I’ll send you the link to my homemade bone broth recipe!

❗️A quick note on parsley:
Large amounts of parsley may decrease milk supply, but small amounts (such as a teaspoon for garnish) will most likely not. If you are worried, you can just leave the parsley out!

#postpartumsoup #postpartumrecovery #postpartumrecipes #lactationsoup #warmingsoup #postpartumrecoverymeal

Since the recipe I posted several days ago received so much attention (most of it positive, thank you 🙏🏻), I have been wanting to clear up some misconceptions.

There isn’t a strict diet you have to adhere to while breastfeeding! Most foods are a-ok to eat and I encourage you to eat a variety of food, both for your and baby’s physical health and development as well as your mental health (isn’t motherhood stressful enough?)

There are few foods to avoid while breastfeeding - you can eat a wholesome, varied diet with all of the food groups! Some moms may need to avoid a few more foods due to food sensitivities, but even then I would recommend to only avoid these foods if you are sure they are causing the symptoms and only for as long as necessary (most food sensitivities are outgrown by a year!)

👉👉 So, share this with a pregnant or breastfeeding mom because this fear mongering of different foods and shaming moms for eating certain foods while breastfeeding needs to STOP 🛑

Do you agree?

#breastfeedingnutrition #breastfeedingnutritiontips #breastfeedingnutritionist #breastfeedingfoods #breastfeedingfoodtips

Since the recipe I posted several days ago received so much attention (most of it positive, thank you 🙏🏻), I have been wanting to clear up some misconceptions.

There isn’t a strict diet you have to adhere to while breastfeeding! Most foods are a-ok to eat and I encourage you to eat a variety of food, both for your and baby’s physical health and development as well as your mental health (isn’t motherhood stressful enough?)

There are few foods to avoid while breastfeeding - you can eat a wholesome, varied diet with all of the food groups! Some moms may need to avoid a few more foods due to food sensitivities, but even then I would recommend to only avoid these foods if you are sure they are causing the symptoms and only for as long as necessary (most food sensitivities are outgrown by a year!)

👉👉 So, share this with a pregnant or breastfeeding mom because this fear mongering of different foods and shaming moms for eating certain foods while breastfeeding needs to STOP 🛑

Do you agree?

#breastfeedingnutrition #breastfeedingnutritiontips #breastfeedingnutritionist #breastfeedingfoods #breastfeedingfoodtips

Interesting fact about breast milk ⬇️

While your diet affects many aspects of your breast milk, electrolytes such as Magnesium, Potassium and Calcium are actually NOT affected by your diet.

That’s because they are so important for baby’s heart rhythm and to maintain baby’s fluid balance, the amount in your breast milk will be tightly regulated and unaffected by your diet.

👉 👉👉 here’s the kicker:
That means YOU can more easily get dehydrated while breastfeeding and if you do get dehydrated, it can also decrease your milk supply.

To make sure you stay hydrated with both water AND electrolytes, drink about 12 to 16 cups (2.8 to 3.8 liters) of water each day, and make some of those drinks electrolyte drinks such as this one!

Save this recipe and follow for more breastfeeding friendly recipes!

#breastfeedinghydration #lactationdrinks #breastfeedintips #breastfeedingfacts

Interesting fact about breast milk ⬇️

While your diet affects many aspects of your breast milk, electrolytes such as Magnesium, Potassium and Calcium are actually NOT affected by your diet.

That’s because they are so important for baby’s heart rhythm and to maintain baby’s fluid balance, the amount in your breast milk will be tightly regulated and unaffected by your diet.

👉 👉👉 here’s the kicker:
That means YOU can more easily get dehydrated while breastfeeding and if you do get dehydrated, it can also decrease your milk supply.

To make sure you stay hydrated with both water AND electrolytes, drink about 12 to 16 cups (2.8 to 3.8 liters) of water each day, and make some of those drinks electrolyte drinks such as this one!

Save this recipe and follow for more breastfeeding friendly recipes!

#breastfeedinghydration #lactationdrinks #breastfeedintips #breastfeedingfacts

Save this recipe ⬇️ because it is serious so good, easy and filling. It is ideal for pregnancy and breastfeeding because it comes with lots of fiber, healthy fats, protein and important minerals and it makes for a great one-handed snack.

This recipe makes about 16 cookies.

👉 I have a video of how I make these on my website, thelactationnutritionist (dotcom)

🌸Mixed Nuts & Seed Cookies🌸

Ingredients:
1 cup Walnuts (chopped)
1 cup Pistachios (deshelled)
1 cup Pumpkin Seeds
1/2 cup Almond Flour
1/4 cup Chia Seeds
1/2 cup Dried Cranberries
1/4 cup Maple Syrup (or less if you want lower sugar)
2 Eggs
Dark Chocolate Chips (melted) to decorate

Directions:
1. Preheat oven to 350 degrees F (about 180 C) and line a baking sheet with parchment paper.
2. Add everything but the chocolate chips to a bowl and mix.
3. Scoop the mixture onto the prepared baking sheet, about 2 spoonfuls at a time.
4. Bake for a about 15 to 20 minutes, until edges begin to brown.
5. Remove from oven and let cool. Dip in melted chocolate and let dry. Store in a cool, dry place.

#breastfeedingrecipes #breastfeedingrecipe #lactationcookies #lactationcookie #pregnancyrecipes #pregnancysnack #pregnancysnacks #breastfeedingsnacks #breastfeedingsnack

Save this recipe ⬇️ because it is serious so good, easy and filling. It is ideal for pregnancy and breastfeeding because it comes with lots of fiber, healthy fats, protein and important minerals and it makes for a great one-handed snack.

This recipe makes about 16 cookies.

👉 I have a video of how I make these on my website, thelactationnutritionist (dotcom)

🌸Mixed Nuts & Seed Cookies🌸

Ingredients:
1 cup Walnuts (chopped)
1 cup Pistachios (deshelled)
1 cup Pumpkin Seeds
1/2 cup Almond Flour
1/4 cup Chia Seeds
1/2 cup Dried Cranberries
1/4 cup Maple Syrup (or less if you want lower sugar)
2 Eggs
Dark Chocolate Chips (melted) to decorate

Directions:
1. Preheat oven to 350 degrees F (about 180 C) and line a baking sheet with parchment paper.
2. Add everything but the chocolate chips to a bowl and mix.
3. Scoop the mixture onto the prepared baking sheet, about 2 spoonfuls at a time.
4. Bake for a about 15 to 20 minutes, until edges begin to brown.
5. Remove from oven and let cool. Dip in melted chocolate and let dry. Store in a cool, dry place.

#breastfeedingrecipes #breastfeedingrecipe #lactationcookies #lactationcookie #pregnancyrecipes #pregnancysnack #pregnancysnacks #breastfeedingsnacks #breastfeedingsnack

Hey Breastfeeding mama! Did you know your diet matters while breastfeeding?

Yep, you can influence your baby’s (lifelong!) health and development AND speed up your own recovery and postpartum weight loss by including specific foods into your diet - here is a list of my favorites!

🌸 Eggs: farm fresh preferred for choline, critical minerals and vitamins A and D
🌸 Sprouts: they are highly concentrated in beneficial phytonutrients (I’ll show you how to make these easily at home)
🌸 Oats: a satisfying comfort food which may boost milk supply
🌸 Ginger: a warming food with anti inflammatory properties which transfer into breast milk
🌸 Fennel: may help prevent a colicky baby
🌸 Seeds: highly nutrient dense
🌸 Garlic: may help prevent picky eating later due to aroma changes
🌸 Scallops: low in mercury, high in DHA and protein
🌸 Bone broth: rich in collagen, critical minerals and healing amino acids
🌸 Avocados: healthy fats, fiber and fat soluble vitamins
🌸 Turmeric: a warming spice with many benefits which transfer into breast milk
🌸 Berries: rich in polyphenols and gut healing fibers

Save this list to know which foods to include and comment MEAL PLAN below to get the link to my 21-Day Breastfeeding meal plan which includes these foods! ❤️

#breastfeedingfoods #breastfeedingfood #breastfeedingdiet #breastfeedingdietplan #breastfeedingmealplan

Hey Breastfeeding mama! Did you know your diet matters while breastfeeding?

Yep, you can influence your baby’s (lifelong!) health and development AND speed up your own recovery and postpartum weight loss by including specific foods into your diet - here is a list of my favorites!

🌸 Eggs: farm fresh preferred for choline, critical minerals and vitamins A and D
🌸 Sprouts: they are highly concentrated in beneficial phytonutrients (I’ll show you how to make these easily at home)
🌸 Oats: a satisfying comfort food which may boost milk supply
🌸 Ginger: a warming food with anti inflammatory properties which transfer into breast milk
🌸 Fennel: may help prevent a colicky baby
🌸 Seeds: highly nutrient dense
🌸 Garlic: may help prevent picky eating later due to aroma changes
🌸 Scallops: low in mercury, high in DHA and protein
🌸 Bone broth: rich in collagen, critical minerals and healing amino acids
🌸 Avocados: healthy fats, fiber and fat soluble vitamins
🌸 Turmeric: a warming spice with many benefits which transfer into breast milk
🌸 Berries: rich in polyphenols and gut healing fibers

Save this list to know which foods to include and comment MEAL PLAN below to get the link to my 21-Day Breastfeeding meal plan which includes these foods! ❤️

#breastfeedingfoods #breastfeedingfood #breastfeedingdiet #breastfeedingdietplan #breastfeedingmealplan

Happy Mother’s Day to you, mom. Wherever you are in the world. Know your impact, know your worth, know your strength.

Together, we can work on a society that is more just, more responsible, more free, more accepting and more kind.

Just know that it all starts with us! 🌸

#happymothersday #mothersday2024 #happymothersday♥️ #happymothersday❤️💐 #mothersdayreels

Happy Mother’s Day to you, mom. Wherever you are in the world. Know your impact, know your worth, know your strength.

Together, we can work on a society that is more just, more responsible, more free, more accepting and more kind.

Just know that it all starts with us! 🌸

#happymothersday #mothersday2024 #happymothersday♥️ #happymothersday❤️💐 #mothersdayreels

Share this with a pregnant or breastfeeding mom ⬆️

Studies have shown, melatonin follows a circadian rhythm in breast milk *if* mom practices good sleep/wake hygiene herself and has enough building blocks and co-factors tryptophan, magnesium, B Vitamins) to make melatonin, which then transfers into breast milk. After a bit of practice, this should help baby sleep better at night and help them get used to the day/night rhythm we live in.

Does that mean a smoothie like this will put your baby right to sleep? I won’t guarantee it 🤷‍♀️ but what we do know is that eating foods rich in melatonin and tryptophan increases melatonin levels and some of it will transfer to your baby via breast milk.

What was your experience? Does your breastfed baby sleep well at night after eating melatonin or tryptophan rich foods?

Here’s my Good Night Smoothie Recipe for breastfeeding moms:

1 cup *tart* frozen cherries
1 tbsp Nut butter
1 tbsp dark cacao powder
1 tbsp hemp seeds
1/2 Banana
1 tbsp maple syrup (optional)
1 cup Milk of Choice (or more depending on desired consistency)

Blend everything well in a blender and enjoy.

More recipes like this are in the 21-Day Breastfeeding Meal Plan! Comment MEAL PLAN below to get the link ❤️

#breastfeedingrecipes #breastfeedingtips #breastfeedingsmoothie #breastfeedingsmoothies #breastfeedingsmoothierecipe

Share this with a pregnant or breastfeeding mom ⬆️

Studies have shown, melatonin follows a circadian rhythm in breast milk *if* mom practices good sleep/wake hygiene herself and has enough building blocks and co-factors tryptophan, magnesium, B Vitamins) to make melatonin, which then transfers into breast milk. After a bit of practice, this should help baby sleep better at night and help them get used to the day/night rhythm we live in.

Does that mean a smoothie like this will put your baby right to sleep? I won’t guarantee it 🤷‍♀️ but what we do know is that eating foods rich in melatonin and tryptophan increases melatonin levels and some of it will transfer to your baby via breast milk.

What was your experience? Does your breastfed baby sleep well at night after eating melatonin or tryptophan rich foods?

Here’s my Good Night Smoothie Recipe for breastfeeding moms:

1 cup *tart* frozen cherries
1 tbsp Nut butter
1 tbsp dark cacao powder
1 tbsp hemp seeds
1/2 Banana
1 tbsp maple syrup (optional)
1 cup Milk of Choice (or more depending on desired consistency)

Blend everything well in a blender and enjoy.

More recipes like this are in the 21-Day Breastfeeding Meal Plan! Comment MEAL PLAN below to get the link ❤️

#breastfeedingrecipes #breastfeedingtips #breastfeedingsmoothie #breastfeedingsmoothies #breastfeedingsmoothierecipe

In one of my prior posts (look for “Breastfeeding moms: this is why you are always hungry!) I explained to you that your nutrient needs while breastfeeding are higher than ever before! It’s often good to take a high quality multivitamin to “fill the gaps”.

But which one to choose? There are many out there and they are all different. In fact, most of the ones I’ve come across are 💩

This is what I look for in a good postnatal/breastfeeding multivitamin!

🌸 at least 2000 IU Vitamin D: Studies have shown, lower doses (most Multis contain about 400-500 IU) have little to no effect on preventing or treating a deficiency. In fact, higher doses are usually needed to transfer enough Vitamin D to your breastfed baby to avoid a deficiency.

🌸 Contains folate, but not folic acid: Folic acid is the synthetic form of folate often added to supplements because it’s cheaper. Studies have show folic acid (but not folate) supplementation can actually lead to the accumulation of unmetabolized folic acid in breast milk which can negatively influence baby’s folate status.

🌸Contains at least 250 mg Choline: Choline can do amazing things for your baby’s brain development and also your postpartum recovery. That’s why your needs are higher now than ever before.

🌸 Contains about 200 mg Iodine: Iodine needs almost double while breastfeeding because it is needed for so many things, including thyroid health. Since it is not found in many foods, choose a supplement to help you meet your needs.

🌸 Contains NO iron: this one may surprise the most: I don’t recommend blanked iron supplementation for every postpartum mom. For one, your iron needs while breastfeeding decrease as long as you are not menstruating and you will have a chance to re-build your iron stores naturally. Also, iron can easily be overdosed in a daily supplement. And lastly, iron can lead to constipation and other gut issues so it’s best to only supplement with (chelated) iron when an iron deficiency is actually diagnosed.

Comment “POSTNATAL” and I’ll send you my breastfeeding multivitamin recommendation!

#postnatalmultivitamin #breastfeedingtips #lactationhelp #postnatalnutrition

In one of my prior posts (look for “Breastfeeding moms: this is why you are always hungry!) I explained to you that your nutrient needs while breastfeeding are higher than ever before! It’s often good to take a high quality multivitamin to “fill the gaps”.

But which one to choose? There are many out there and they are all different. In fact, most of the ones I’ve come across are 💩

This is what I look for in a good postnatal/breastfeeding multivitamin!

🌸 at least 2000 IU Vitamin D: Studies have shown, lower doses (most Multis contain about 400-500 IU) have little to no effect on preventing or treating a deficiency. In fact, higher doses are usually needed to transfer enough Vitamin D to your breastfed baby to avoid a deficiency.

🌸 Contains folate, but not folic acid: Folic acid is the synthetic form of folate often added to supplements because it’s cheaper. Studies have show folic acid (but not folate) supplementation can actually lead to the accumulation of unmetabolized folic acid in breast milk which can negatively influence baby’s folate status.

🌸Contains at least 250 mg Choline: Choline can do amazing things for your baby’s brain development and also your postpartum recovery. That’s why your needs are higher now than ever before.

🌸 Contains about 200 mg Iodine: Iodine needs almost double while breastfeeding because it is needed for so many things, including thyroid health. Since it is not found in many foods, choose a supplement to help you meet your needs.

🌸 Contains NO iron: this one may surprise the most: I don’t recommend blanked iron supplementation for every postpartum mom. For one, your iron needs while breastfeeding decrease as long as you are not menstruating and you will have a chance to re-build your iron stores naturally. Also, iron can easily be overdosed in a daily supplement. And lastly, iron can lead to constipation and other gut issues so it’s best to only supplement with (chelated) iron when an iron deficiency is actually diagnosed.

Comment “POSTNATAL” and I’ll send you my breastfeeding multivitamin recommendation!

#postnatalmultivitamin #breastfeedingtips #lactationhelp #postnatalnutrition

Is your baby sensitive to caffeine in your diet?

Breastfeeding can be a tricky time for us coffee lovers. We love coffee but too much caffeine can affect a breastfed baby, especially preemies and babies under 6 months old.

Let me solve this dilemma for you: Introducing - Barley coffee!

Barley coffee has several benefits for breastfeeding (and pregnant!) moms:

🌸 Barley has shown in studies to increase prolactin levels (which increases milk supply)
🌸 Barley has beneficial dietary fibers which can help build a healthy gut flora
🌸 Barley contains antioxidants and phytonutrients which can help fight free radicals and prevent disease
🌸 Barley can help improve digestion and help with postpartum constipation
🌸 Barley coffee is caffeine free!

In the US, barley coffee is not widely known but growing up in Europe, I actually drank barley coffee quite a lot as a child. My mom used to call it “Kinderkaffee” (kids coffee). It’s slightly sweeter and milder than regular coffee so I don’t even add any sugar - but you certainly could!

Share this tip with a coffee loving mom!

#lactationbooster #lactationfoods #galactagogue #galactagogues #breastfeedingfriendly #milkbooster

Is your baby sensitive to caffeine in your diet?

Breastfeeding can be a tricky time for us coffee lovers. We love coffee but too much caffeine can affect a breastfed baby, especially preemies and babies under 6 months old.

Let me solve this dilemma for you: Introducing - Barley coffee!

Barley coffee has several benefits for breastfeeding (and pregnant!) moms:

🌸 Barley has shown in studies to increase prolactin levels (which increases milk supply)
🌸 Barley has beneficial dietary fibers which can help build a healthy gut flora
🌸 Barley contains antioxidants and phytonutrients which can help fight free radicals and prevent disease
🌸 Barley can help improve digestion and help with postpartum constipation
🌸 Barley coffee is caffeine free!

In the US, barley coffee is not widely known but growing up in Europe, I actually drank barley coffee quite a lot as a child. My mom used to call it “Kinderkaffee” (kids coffee). It’s slightly sweeter and milder than regular coffee so I don’t even add any sugar - but you certainly could!

Share this tip with a coffee loving mom!

#lactationbooster #lactationfoods #galactagogue #galactagogues #breastfeedingfriendly #milkbooster

So much misinformation and hype out there, let’s clear it all up and look at the evidence (instead of what’s gone viral!)

🌸 What works and what doesn’t for postpartum weight loss?
🌸 How many calories do I need to lose weight while maintaining a healthy milk supply?
🌸 How does my diet affect my milk supply?
🌸 Do I need supplements?
🌸 How can I meal prep and meal plan to make things easier?
🌸 What are some easy recipes for postpartum & breastfeeding
… and much more.

👉Post your own question below!

Your nutrition matters during pregnancy, postpartum, while breastfeeding and even after weaning!

Let me help you achieve your breastfeeding and weight loss goals while maintaining a healthy milk supply and giving your baby (or babies?) all they need to grow happy & healthy ❤️

Think of me as your own, personal in-house Dietitian 😉

#breastfeedingnutritionist #breastfeedingdietitian #breastfeedingdiet #breastfeedingtips #breastfeedingrecipes #breastfeedingsnacks #breastfeedinghelp

So much misinformation and hype out there, let’s clear it all up and look at the evidence (instead of what’s gone viral!)

🌸 What works and what doesn’t for postpartum weight loss?
🌸 How many calories do I need to lose weight while maintaining a healthy milk supply?
🌸 How does my diet affect my milk supply?
🌸 Do I need supplements?
🌸 How can I meal prep and meal plan to make things easier?
🌸 What are some easy recipes for postpartum & breastfeeding
… and much more.

👉Post your own question below!

Your nutrition matters during pregnancy, postpartum, while breastfeeding and even after weaning!

Let me help you achieve your breastfeeding and weight loss goals while maintaining a healthy milk supply and giving your baby (or babies?) all they need to grow happy & healthy ❤️

Think of me as your own, personal in-house Dietitian 😉

#breastfeedingnutritionist #breastfeedingdietitian #breastfeedingdiet #breastfeedingtips #breastfeedingrecipes #breastfeedingsnacks #breastfeedinghelp

Share this important fact with a pregnant or breastfeeding mom:

👉Calorie restriction can do more harm than good in the first 3 months postpartum.

That goes for any postpartum mom, but breastfeeding moms especially. Hear me out:

1️⃣ After birth, your body needs more calories, protein and nutrients for wound healing.

That’s especially true for c-section mamas but this applies to natural childbirth, too (share below if you’ve had a c section or major tear during childbirth!).

The wound healing process requires various nutrients such as arginine, glutamine, Zinc, Vitamin C and more. In a calorie deficit, the body can’t spend all of its resources for wound healing and the process will be delayed.

2️⃣ Your postpartum body is trying to re-set its metabolism and calorie requirements to a state of equilibrium. If you restrict calories now, your metabolism will likely slow down in the long run and losing weight will be much harder later on. You may even re-gain the weight a few months later!

3️⃣ And for all breastfeeding mamas 🤱🤱🏻🤱🏼🤱🏽🤱🏾🤱🏿, your milk supply will likely decrease! The first 3 months are a time during which your body is trying to balance how much milk it can make for baby with the calories it gets. Eating less calories will lead you down the path of low milk supply, you may have to supplement which leads to an even lower milk supply and the downward spiral continues…

🌸 The good news is, a mild calorie deficit (300 to 500 calories per day) AFTER about 3 months will not affect your milk supply so you’ll be able to lose weight safely while breastfeeding (it’s a myth that breastfeeding moms can’t lose weight!)

🌸 The other good news is that your body will likely ‘shrink’ and you will lose weight in the first 3 months postpartum even if you don’t restrict calories! If this isn’t the case (and your doctor has ruled out major causes), don’t stress.

Those first 3 months will fly by. Enjoy those baby feet and don’t worry about your weight.

If you need a calorie balanced meal plan for breastfeeding, comment MEAL PLAN below and I’ll send you the link!

#postpartumnutritionist #postpartumsupport #postpartumfitness #postpartumweightloss

Share this important fact with a pregnant or breastfeeding mom:

👉Calorie restriction can do more harm than good in the first 3 months postpartum.

That goes for any postpartum mom, but breastfeeding moms especially. Hear me out:

1️⃣ After birth, your body needs more calories, protein and nutrients for wound healing.

That’s especially true for c-section mamas but this applies to natural childbirth, too (share below if you’ve had a c section or major tear during childbirth!).

The wound healing process requires various nutrients such as arginine, glutamine, Zinc, Vitamin C and more. In a calorie deficit, the body can’t spend all of its resources for wound healing and the process will be delayed.

2️⃣ Your postpartum body is trying to re-set its metabolism and calorie requirements to a state of equilibrium. If you restrict calories now, your metabolism will likely slow down in the long run and losing weight will be much harder later on. You may even re-gain the weight a few months later!

3️⃣ And for all breastfeeding mamas 🤱🤱🏻🤱🏼🤱🏽🤱🏾🤱🏿, your milk supply will likely decrease! The first 3 months are a time during which your body is trying to balance how much milk it can make for baby with the calories it gets. Eating less calories will lead you down the path of low milk supply, you may have to supplement which leads to an even lower milk supply and the downward spiral continues…

🌸 The good news is, a mild calorie deficit (300 to 500 calories per day) AFTER about 3 months will not affect your milk supply so you’ll be able to lose weight safely while breastfeeding (it’s a myth that breastfeeding moms can’t lose weight!)

🌸 The other good news is that your body will likely ‘shrink’ and you will lose weight in the first 3 months postpartum even if you don’t restrict calories! If this isn’t the case (and your doctor has ruled out major causes), don’t stress.

Those first 3 months will fly by. Enjoy those baby feet and don’t worry about your weight.

If you need a calorie balanced meal plan for breastfeeding, comment MEAL PLAN below and I’ll send you the link!

#postpartumnutritionist #postpartumsupport #postpartumfitness #postpartumweightloss

If you are a busy mom/mom-to-be, save this recipe for when you need it!

5 Minute meals are a life saver for postpartum & breastfeeding moms.

🤷‍♀️ Don’t feel like cooking tonight? 5 Minute meal
🤷‍♀️ Just came back from the pediatrician’s office and everybody’s hangry? 5 Minute meal
🤷‍♀️ Not sure what to cook? 5 Minute meal
🤷‍♀️ Need to instruct someone else to make something for you because you’re tied down on the couch? 5 Minute meal
🤷‍♀️ Kids robbed you of your last nerve today? 5 Minute meal

There are many occasions you may want to fall back on a quick and easy meal like this.

More recipes like this are in the 21-Day Breastfeeding meal plan, created by a Registered Dietitian and Lactation Counselor. Comment MEAL PLAN and I’ll send you the link!

If you are a busy mom/mom-to-be, save this recipe for when you need it!

5 Minute meals are a life saver for postpartum & breastfeeding moms.

🤷‍♀️ Don’t feel like cooking tonight? 5 Minute meal
🤷‍♀️ Just came back from the pediatrician’s office and everybody’s hangry? 5 Minute meal
🤷‍♀️ Not sure what to cook? 5 Minute meal
🤷‍♀️ Need to instruct someone else to make something for you because you’re tied down on the couch? 5 Minute meal
🤷‍♀️ Kids robbed you of your last nerve today? 5 Minute meal

There are many occasions you may want to fall back on a quick and easy meal like this.

More recipes like this are in the 21-Day Breastfeeding meal plan, created by a Registered Dietitian and Lactation Counselor. Comment MEAL PLAN and I’ll send you the link!

This is an important message for all breastfeeding moms - and those planning on breastfeeding after pregnancy:

🤯 Your nutrient requirements while breastfeeding are higher than ever - sometimes almost double from what it was before and often higher than during pregnancy! 🤯

That’s why you’re always hungry! Your body is telling you it needs more of the good stuff. More of the nutrient dense foods. And yes, more of the calories, too!

Did you stop your prenatal multivitamin after you had your baby, thinking you no longer need it?

I hear it all the time. Postnatal nutrition is often swept under the rug and not talked about during postnatal care. Breastfeeding multivitamins are few and far between.

Save this post as a reference guide - and let me show you how to meet those increased nutrient requirements while still losing weight while breastfeeding!

#postnatalnutrition #breastfeedingnutritiontips #breastfeedingnutrition #lactationeducation

This is an important message for all breastfeeding moms - and those planning on breastfeeding after pregnancy:

🤯 Your nutrient requirements while breastfeeding are higher than ever - sometimes almost double from what it was before and often higher than during pregnancy! 🤯

That’s why you’re always hungry! Your body is telling you it needs more of the good stuff. More of the nutrient dense foods. And yes, more of the calories, too!

Did you stop your prenatal multivitamin after you had your baby, thinking you no longer need it?

I hear it all the time. Postnatal nutrition is often swept under the rug and not talked about during postnatal care. Breastfeeding multivitamins are few and far between.

Save this post as a reference guide - and let me show you how to meet those increased nutrient requirements while still losing weight while breastfeeding!

#postnatalnutrition #breastfeedingnutritiontips #breastfeedingnutrition #lactationeducation

Artificial sweeteners are those sneaky little chemicals added to ‘diet’ sodas, ‘sugar free’ ice cream and ‘zero sugar’ candy.

Sure, those products don’t contain any sugar, but they’re still sweet. The sweetness comes from synthetic sweeteners like Aspartame, Sucralose, Saccharine, Acesulfame K. Others might be sweetened with natural sweeteners like Stevia or Monk Fruit Extract.

Let’s focus on the synthetic sweeteners for a minute; not many good things can be said about them. Studies have linked artificial sweeteners to obesity, altering the gut microbiome, derailing hunger and satiety signals, worsening insulin sensitivity and more. One recent study even linked aspartame consumption during pregnancy with autism.

Many Doctors and Dietitians recommend artificial sweeteners to people with Diabetes and those wanting to lose weight, but I am not one of them because more harm can be done than good.

But the burning question is: Do artificial sweeteners transfer into breast milk if mom drinks a diet soda while breastfeeding.

➡️ Researchers in Denmark looked into it and found that yes, they do. They gave 49 lactating women a drink containing four different artificial sweeteners (acesulfame-potassium, saccharin, cyclamate, and sucralose) and found that all of them transferred into breast milk. The drink contained those artificial sweeteners at concentrations that can be found in 1 can of diet soda, so these are definitely relative amounts.

➡️➡️ all in all, my recommendation is to avoid artificial sweeteners while pregnant or breastfeeding. Be extra careful and read labels of you see a product that says ‘sugar free’, ‘zero sugar’, ‘diet’ or ‘no sugar added’ - scan the ingredients label for any artificial sweeteners and avoid! Protein powders often contain artificial sweeteners, too!

Follow @thelactationnutritionist for more breastfeeding & postpartum nutrition tips!

Comment EBOOK to receive my FREE postpartum superfoods e-Book (+ 8 postpartum superfoods recipes)

#breastfeedingtips #breastfeedingeducation #breastfeedingnutrition #breastfeedingnutritiontips #breastfeedingscience #breastfeedingnutritionist #lactationeducation #lactationresearch

Artificial sweeteners are those sneaky little chemicals added to ‘diet’ sodas, ‘sugar free’ ice cream and ‘zero sugar’ candy.

Sure, those products don’t contain any sugar, but they’re still sweet. The sweetness comes from synthetic sweeteners like Aspartame, Sucralose, Saccharine, Acesulfame K. Others might be sweetened with natural sweeteners like Stevia or Monk Fruit Extract.

Let’s focus on the synthetic sweeteners for a minute; not many good things can be said about them. Studies have linked artificial sweeteners to obesity, altering the gut microbiome, derailing hunger and satiety signals, worsening insulin sensitivity and more. One recent study even linked aspartame consumption during pregnancy with autism.

Many Doctors and Dietitians recommend artificial sweeteners to people with Diabetes and those wanting to lose weight, but I am not one of them because more harm can be done than good.

But the burning question is: Do artificial sweeteners transfer into breast milk if mom drinks a diet soda while breastfeeding.

➡️ Researchers in Denmark looked into it and found that yes, they do. They gave 49 lactating women a drink containing four different artificial sweeteners (acesulfame-potassium, saccharin, cyclamate, and sucralose) and found that all of them transferred into breast milk. The drink contained those artificial sweeteners at concentrations that can be found in 1 can of diet soda, so these are definitely relative amounts.

➡️➡️ all in all, my recommendation is to avoid artificial sweeteners while pregnant or breastfeeding. Be extra careful and read labels of you see a product that says ‘sugar free’, ‘zero sugar’, ‘diet’ or ‘no sugar added’ - scan the ingredients label for any artificial sweeteners and avoid! Protein powders often contain artificial sweeteners, too!

Follow @thelactationnutritionist for more breastfeeding & postpartum nutrition tips!

Comment EBOOK to receive my FREE postpartum superfoods e-Book (+ 8 postpartum superfoods recipes)

#breastfeedingtips #breastfeedingeducation #breastfeedingnutrition #breastfeedingnutritiontips #breastfeedingscience #breastfeedingnutritionist #lactationeducation #lactationresearch

It’s easy to get caught up in the gloomy-doomy mindset of today where everything’s bad, everything’s getting worse and we’re all doomed.

Hear me out, breastfeeding is on the rise and I think that’s great news for mankind.

The UNICEF Global Breastfeeding Scorecard 2023 shows the following:

➡️ Exclusive breastfeeding in the first six months has increased by 10 (!) percentage points, to 48%, since 2013.

➡️ 46% of babies around the world start out breastfeeding (up from 38% in 2013)

➡️ 71% of babies get at least some breast milk at 1 year of age and 45% still get some breast milk at age 2.

🇺🇸 In the US (where I live), 62.6% of babies start out exclusively breastfeeding. By 6 months, that number decreases to 24.9%. By 1 year of age, 35.9% of babies still get at least some breastmilk. These numbers could be better, but at least they are going up!

➡️➡️ All in all, consider that in the 1960s and early 70s in the US, ‼️less than 30% of babies were ever breastfed and ‼️ less than 10% of babies were ever exclusively breastfed. That was a sad state of affairs, if you ask me. Formula companies were advertising hard during that time making moms feel like their breast milk wasn’t good enough. Just think of all we know now about breast milk and all components that can’t be replicated in formula… just think of all the damage this false advertising did to people’s health, which now carries on through the generations.

But the good news is: breastfeeding rates are going up! Breastfeeding is becoming the norm again and we now know more than ever before just how beneficial breastfeeding is.

Were you breastfed as a baby? What about your parents/ grandparents? Do you breastfeed now? I’ll share mine below 👇

Sources:
UNICEF Global Breastfeeding Score Card 2023, CDC Breastfeeding Report Card 2022

#breastfeedingawareness #breastfeedingrates #breastfeedingeducation #breastfeedingawarenessmonth #breastfeedingaroundtheworld #breastfeedingpromotion #breastfeedingfacts #normalizebreastfeeding #breastfeedingworld #lactationeducation #lactationcounselor

It’s easy to get caught up in the gloomy-doomy mindset of today where everything’s bad, everything’s getting worse and we’re all doomed.

Hear me out, breastfeeding is on the rise and I think that’s great news for mankind.

The UNICEF Global Breastfeeding Scorecard 2023 shows the following:

➡️ Exclusive breastfeeding in the first six months has increased by 10 (!) percentage points, to 48%, since 2013.

➡️ 46% of babies around the world start out breastfeeding (up from 38% in 2013)

➡️ 71% of babies get at least some breast milk at 1 year of age and 45% still get some breast milk at age 2.

🇺🇸 In the US (where I live), 62.6% of babies start out exclusively breastfeeding. By 6 months, that number decreases to 24.9%. By 1 year of age, 35.9% of babies still get at least some breastmilk. These numbers could be better, but at least they are going up!

➡️➡️ All in all, consider that in the 1960s and early 70s in the US, ‼️less than 30% of babies were ever breastfed and ‼️ less than 10% of babies were ever exclusively breastfed. That was a sad state of affairs, if you ask me. Formula companies were advertising hard during that time making moms feel like their breast milk wasn’t good enough. Just think of all we know now about breast milk and all components that can’t be replicated in formula… just think of all the damage this false advertising did to people’s health, which now carries on through the generations.

But the good news is: breastfeeding rates are going up! Breastfeeding is becoming the norm again and we now know more than ever before just how beneficial breastfeeding is.

Were you breastfed as a baby? What about your parents/ grandparents? Do you breastfeed now? I’ll share mine below 👇

Sources:
UNICEF Global Breastfeeding Score Card 2023, CDC Breastfeeding Report Card 2022

#breastfeedingawareness #breastfeedingrates #breastfeedingeducation #breastfeedingawarenessmonth #breastfeedingaroundtheworld #breastfeedingpromotion #breastfeedingfacts #normalizebreastfeeding #breastfeedingworld #lactationeducation #lactationcounselor

No protein powder is needed for this high protein #overnightoats recipe with some very beneficial ingredients, for postpartum recovery, post c-section and for breastfeeding!

I usually don’t use protein powders in my recipes because they *can* be iff-y for breastfeeding and pregnancy. Most of them come with a long list of (questionable) ingredients so it’s difficult to say if they’re safe or not. There are some that are more clean than others but in most cases, protein powders are NOT needed while breastfeeding!

Here’s what you could use instead to up the protein in a recipe like this:

💥 add Cottage Cheese

💥 add Greek or probiotic yogurt

💥 add kefir

💥 add nut butters

💥 add seeds

💥 add unflavored Collagen Powder (collagen peptides are great for wound healing post c-section & skin elasticity aka stretch mark prevention!)

Overnight oats can easily be meal prepped in batches of 3 or 4 jars and stored in the refrigerator for a quick and easy #grabandgobreakfast

More recipes like this can be found in my 21-Day Breastfeeding Meal Plan! Comment “meal plan” and I’ll send you the link!

🍓Strawberry Cheesecake Overnight Oats 🍓

Ingredients (per jar)

1/2 cup Rolled Oats
2 tbsp Chia Seeds
1 tbsp Collagen Powder
Honey or Maple Syrup to taste
3/4 cup Milk of Choice
1/4 cup Cottage Cheese
1/4 cup Plain Yogurt
3/4 cup Strawberries
1 tsp Graham Cracker crumbs (optional)

Instructions:

1️⃣ Blend Strawberries with about 1 tsp honey or maple syrup in a high speed blender until smooth (for strawberry sauce). Set aside.

2️⃣ Mix oats, chia seeds, collagen powder, honey or maple syrup and milk in a separate bowl. Mix in the yogurt and cottage cheese.

4️⃣ Transfer the oat mixture and strawberry sauce to a mason jar, layering or mixing them gently (whichever way you prefer). Store in the refrigerator overnight or for up to 3 days.

5️⃣ When ready to eat, top with fresh strawberries and graham cracker crumbs (if desired)

#breastfeedingrecipes
#breastfeedingmealplan #breastfeedingfriendly #postpartumrecoverymeal #breastfeedingdiet #breastfeedingmealprep #overnightoatsrecipe #overnightoatsrecipes #lactationtreats #breastfeedingfriendly #csectionrecovery

No protein powder is needed for this high protein #overnightoats recipe with some very beneficial ingredients, for postpartum recovery, post c-section and for breastfeeding!

I usually don’t use protein powders in my recipes because they *can* be iff-y for breastfeeding and pregnancy. Most of them come with a long list of (questionable) ingredients so it’s difficult to say if they’re safe or not. There are some that are more clean than others but in most cases, protein powders are NOT needed while breastfeeding!

Here’s what you could use instead to up the protein in a recipe like this:

💥 add Cottage Cheese

💥 add Greek or probiotic yogurt

💥 add kefir

💥 add nut butters

💥 add seeds

💥 add unflavored Collagen Powder (collagen peptides are great for wound healing post c-section & skin elasticity aka stretch mark prevention!)

Overnight oats can easily be meal prepped in batches of 3 or 4 jars and stored in the refrigerator for a quick and easy #grabandgobreakfast

More recipes like this can be found in my 21-Day Breastfeeding Meal Plan! Comment “meal plan” and I’ll send you the link!

🍓Strawberry Cheesecake Overnight Oats 🍓

Ingredients (per jar)

1/2 cup Rolled Oats
2 tbsp Chia Seeds
1 tbsp Collagen Powder
Honey or Maple Syrup to taste
3/4 cup Milk of Choice
1/4 cup Cottage Cheese
1/4 cup Plain Yogurt
3/4 cup Strawberries
1 tsp Graham Cracker crumbs (optional)

Instructions:

1️⃣ Blend Strawberries with about 1 tsp honey or maple syrup in a high speed blender until smooth (for strawberry sauce). Set aside.

2️⃣ Mix oats, chia seeds, collagen powder, honey or maple syrup and milk in a separate bowl. Mix in the yogurt and cottage cheese.

4️⃣ Transfer the oat mixture and strawberry sauce to a mason jar, layering or mixing them gently (whichever way you prefer). Store in the refrigerator overnight or for up to 3 days.

5️⃣ When ready to eat, top with fresh strawberries and graham cracker crumbs (if desired)

#breastfeedingrecipes
#breastfeedingmealplan #breastfeedingfriendly #postpartumrecoverymeal #breastfeedingdiet #breastfeedingmealprep #overnightoatsrecipe #overnightoatsrecipes #lactationtreats #breastfeedingfriendly #csectionrecovery

Have you wondered why my breastfeeding recipes don’t contain the classic “milk boosters” fenugreek and brewer’s yeast? I don’t necessarily promote those foods for breastfeeding, either and they are not a part of any recipe in my breastfeeding meal plans. (why I don’t promote fenugreek especially is covered in one of my blog posts on my website - google “the Lactation Nutritionist Fenugreek”)

The simple reason is, you probably don’t need them. You probably make enough milk! Trust me. Low milk supply is a rare occurrence and most often the result of a misunderstanding of what an adequate milk supply actually should look like.

Most (first time) moms mistake a breast that ‘looks’ empty and feels soft as being out of milk - this usually isn’t the case.
In fact, milk that comes at the end of a feeding, when the breast is softer and feels emptier, is higher in calories and fats. This is all as it was meant to be, to promote satiety and adequate weight gain of your baby.

Trust your body, it will likely make just the right amount for your baby (or babies!).

There are certainly some cases that require intervention. Most of those are for latch issues, which is the most common reason for a true ‘low’ milk supply. - an #IBCLC can help with that!
Another reason may be that you eat less than 1200 calories per day or you are dehydrated. Both of those things can also affect your milk supply, along with some medications and medical conditions.

But increasing your milk supply with food is probably not necessary for you!

“But Marina”, you may ask, “what then is the point of your existence?”

Well… while you may not need to increase your milk supply with food, the composition of your breast milk, your own postpartum recovery, your baby’s taste palate and so much more is affected by your diet while breastfeeding!

So please follow along as we talk about all the different ways #nutritionmatterswhilebreastfeeding 🤱

Have you wondered why my breastfeeding recipes don’t contain the classic “milk boosters” fenugreek and brewer’s yeast? I don’t necessarily promote those foods for breastfeeding, either and they are not a part of any recipe in my breastfeeding meal plans. (why I don’t promote fenugreek especially is covered in one of my blog posts on my website - google “the Lactation Nutritionist Fenugreek”)

The simple reason is, you probably don’t need them. You probably make enough milk! Trust me. Low milk supply is a rare occurrence and most often the result of a misunderstanding of what an adequate milk supply actually should look like.

Most (first time) moms mistake a breast that ‘looks’ empty and feels soft as being out of milk - this usually isn’t the case.
In fact, milk that comes at the end of a feeding, when the breast is softer and feels emptier, is higher in calories and fats. This is all as it was meant to be, to promote satiety and adequate weight gain of your baby.

Trust your body, it will likely make just the right amount for your baby (or babies!).

There are certainly some cases that require intervention. Most of those are for latch issues, which is the most common reason for a true ‘low’ milk supply. - an #IBCLC can help with that!
Another reason may be that you eat less than 1200 calories per day or you are dehydrated. Both of those things can also affect your milk supply, along with some medications and medical conditions.

But increasing your milk supply with food is probably not necessary for you!

“But Marina”, you may ask, “what then is the point of your existence?”

Well… while you may not need to increase your milk supply with food, the composition of your breast milk, your own postpartum recovery, your baby’s taste palate and so much more is affected by your diet while breastfeeding!

So please follow along as we talk about all the different ways #nutritionmatterswhilebreastfeeding 🤱

Have you wondered how hard it is to make #bonebroth yourself at home?

Well, it’s actually not hard at all and quite economical! And this recipe is sooo much more flavorful than the store bought versions - which usually don’t have much of a taste at all.

This homemade bone broth recipe packs quite a punch for your #postpartumrecovery and #postpartumweightloss - including antiinflammatory phytonutrients from turmeric and ginger, minerals and collagen from your organic chicken bones, vitamins and electrolytes…. all of which will help you with your energy, sleep and recovery after giving birth and with your #milksupply while breastfeeding!

Want the recipe?
Comment “Bonebroth” below and I’ll send it your way!

Much love from your #lactationnutritionist

Have you wondered how hard it is to make #bonebroth yourself at home?

Well, it’s actually not hard at all and quite economical! And this recipe is sooo much more flavorful than the store bought versions - which usually don’t have much of a taste at all.

This homemade bone broth recipe packs quite a punch for your #postpartumrecovery and #postpartumweightloss - including antiinflammatory phytonutrients from turmeric and ginger, minerals and collagen from your organic chicken bones, vitamins and electrolytes…. all of which will help you with your energy, sleep and recovery after giving birth and with your #milksupply while breastfeeding!

Want the recipe?
Comment “Bonebroth” below and I’ll send it your way!

Much love from your #lactationnutritionist

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