Breastfeeding & Nutrition
Motherhood
Breastfeeding & Nutrition
August 02, 2018
Breastfeeding is a beautiful and natural way to nourish and bond with your baby, but it can also present its fair share of challenges. Whether you're a first-time mom or have previous breastfeeding experience, this ultimate guide aims to provide you with the knowledge, tips and techniques you need to navigate the joys and complexities of breastfeeding with confidence.
In this post, we'll address common concerns and dispel myths surrounding breastfeeding, helping you make informed decisions that align with your individual needs and circumstances. So, let's embark on this incredible journey together, arming ourselves with knowledge and unwavering support as we navigate the incredible world of breastfeeding.
Breastfeeding Myths
First, let’s address a few myths. It’s no secret that everyone has their own experiences and opinions when it comes to breastfeeding,
Motherhood
Breastfeeding & Nutrition
May 17, 2018
After healing and resting from pregnancy and childbirth, many moms feel the need to bring some more movement into their routine. Often moms are concerned about how this will affect breastfeeding. Luckily, studies have shown that moderate exercise will not affect your milk supply. Bringing more movement into your life can bring not only physical strength, but the mental clarity mothers need! Be sure to check with your midwife or doctor before returning to physical activity. New moms might find it helpful to think outside the exercise box. There are other options outside of going to the gym or starting a complicated routine. Physical movement that nourishes your whole body can be added throughout your day. Here are a few ways that have helped other moms bring movement into their lives with a new baby:
Start small and work up. Sometimes we get so overwhelmed with the work ahead that we don’t even want to start.
Motherhood
Breastfeeding & Nutrition
March 29, 2018
When I first got pregnant I had no idea what breastfeeding would be like. I just assumed it was a way I would feed my baby but didn’t even consider the difficulties or support a mother needed to get through that journey!
Now 3 children later, I STILL ask for tips/help sometimes. Breastfeeding is such a beautiful thing to be able to do but it also has it’s challenges. From the initial latch struggles, to the fatigue from nursing through the night, and just having to be there on demand to breastfeed. Nonetheless there are many ways to make it work well for you through the 2 years (or less or more depending on your situation). Here are 10 things that can help you through your journey.
1. A Strong Mindset
With each baby, the breastfeeding experience will be different. You supply will vary, it might hurt more or less, you might get tired more or less, your baby might keep you
Motherhood
Breastfeeding & Nutrition
November 15, 2017
Whether you are a brand new mom or have been a mom for years and have a brand new baby, breastfeeding can seem overwhelming at times! I’m going to give my top five breastfeeding tips for new moms today– they’ll help you get off on the right start and know what to do if things get tricky.
1. Make sure you have a support system.
Research shows that Moms without support often wean in the first week postpartum. Create a small support circle you can call on in those early days, weeks, and months with a new baby. A supportive partner, family member, neighbor, or online forum can really be a game changer!
2. Don’t suffer in pain!
Some nipple soreness is normal, due to postpartum hormone changes and your breast tissue stretching. This is common the first few weeks. The pain should not last more than 60 seconds or be a toe-curling pain. This is called the “60 second rule”. If you have “ouch-ouch-ouch!” pain that lasts longer than 60 seconds, seek some professional help to make
Motherhood
Breastfeeding & Nutrition
October 20, 2017
I get asked many questions about increasing milk supply. When I meet with moms who ask how to increase their supply, I first like to ask WHY they are worried about their supply. Many times it’s because baby is signaling to increase feeds, which actually indicates a growth spurt rather than a problem with your supply. I like to help moms create confidence in themselves and their ability to feed their baby. So before you doubt yourself, trust the process! Remember that as you listen to baby’s cues and feed on-demand, it’s likely that your supply is just fine.
Below are some of my top tips for increasing milk supply. Remember that any one of these might make a difference with you, but usually a combination will be the most effective. Keep in mind that increasing breast stimulation is the best way to increase your milk production.
Here are my tips for increasing milk supply:
Motherhood
Breastfeeding & Nutrition
September 06, 2017
In preparation to write an earth-shattering piece on nutrition for pregnancy, I realized the recommendations we give to pregnant women are suspiciously close to ones we give to regular people. There are the pregnancy-specific no-no’s (no alcohol, smoking, caffeine, raw fish, or lunch meat), but the do’s are common recommendations for a healthy lifestyle: Eat A Rainbow of Foods! Drink So Much Water!! Don’t Drown Yourself in Refined Sugars!! Please Exercise!
Whole foods (those which are unprocessed and as close to their natural state as possible) are your best bet in giving your baby the best nutrients for growth. Our goal is to enjoy nutrition from all the different food groups in balanced amounts. Since you already know the basic tenants of nutrition (eat your fruits and veggies, etc.), let’s focus specifically on why you need extra protein and a bunch of nutrients during pregnancy and how to find them in whole foods.
Protein is Key
We learned in school that protein is a key
Motherhood
Breastfeeding & Nutrition
March 17, 2017
While most new mamas love breastfeeding time with their new little one, most also look forward to the day their partner can take part in feeding the baby, too (usually late at night so mom can get a little sleep!) So naturally a burning question on many new parents’ minds is: When is it okay to give my baby a bottle?
Most experts agree that if things are going well with breastfeeding, and there is no indication or medical reason that your baby needs to be supplemented or fed with a bottle, it is in your breastfeeding and baby’s best interest to hold off for approximately 3 to 4 weeks before introducing bottle feeding. By following this general guideline, you will have well established your breastfeeding routine. After about a month, you will have let the baby dictate your milk supply before introducing something new. However, if you wait too long—usually more than 6 weeks—there is a risk that your baby may refuse the bottle.
To feed your baby via a bottle, parents can use either expressed
Motherhood
Breastfeeding & Nutrition
January 05, 2017
Oh, the joys of pregnancy! As soon as you announce your pregnancy, everyone under the sun, from your mother-in-law to your massage therapist, starts to pepper you with advice. A lot of is helpful, but some of it is downright wrong, especially as it relates to what to eat to fuel your growing baby. Here’s a no-nonsense list of foods that are packed with the essential nutrients your little one needs for healthy growth and development. Time to eat up momma!
Avocado
If you've been plagued by leg cramps during your pregnancy, it's time to get more avocado. Half of this creamy, delicious fruit contains 345mg of potassium, 114 calories, and nearly 5g of fiber. A lack of potassium can cause leg muscles to cramp. During pregnancy you need 4700mg daily of the mineral, which sounds like a shocking amount, but most fruits and vegetables contain at least some potassium. If you’re breastfeeding, that amount jumps to 5100mg per day, so it’s smart to get used to packing lots of this important
Motherhood
Breastfeeding & Nutrition
December 01, 2016
With the holidays right around the corner, it’s hard not to get swept up in the hullaballoo. But this year you have the perfect excuse for getting out of it—your beautiful, hungry newborn who also needs her sleep. But it’s not just your new babe that’s beautiful and needs sleep—your recovering body and new family need a break, too.
If you are nursing an infant, I would advise against hosting large events in your home. Too many people can equal too much stress. You want to protect yourself from becoming run down. If you’re not doing well, you can’t provide as much to your little one. So, give yourself a pass. You just had a baby. When new moms try to take on too much they run the risk of developing low milk supply to mastitis.
Mastitis (when your breast tissue becomes painfully inflamed and you have tendency to have ‘flu’ like symptoms) can occur at any stage of lactation, the most common time is within the first 3 to 4 weeks after giving birth. The stress and fatigue of being a first-time
Motherhood
Breastfeeding & Nutrition
November 22, 2016
I’ve never been much of a coffee drinker, but after having a baby I welcomed the occasional pick-me-up after a sleepless night. A morning cup of coffee soon became a daily ritual and I knew deep down that it wasn't serving me. Instead of making me an energized supermom, coffee was leaving me anxious, jittery, and much less patient. Caffeine causes your adrenal glands to produce stress hormones adrenaline and cortisol. This can leave you less capable of managing stress, and we all know that motherhood can be a little stressful at times. Excessive caffeine has also been shown to leach calcium and reduce iron absorption, two nutrients that are essential during the postpartum period.
Your coffee consumption may affect you baby as well. Some breastfed babies may be sensitive to caffeine present in mother’s breast milk. Signs of caffeine stimulation in a baby can include being unusually fussy, wide-eyed, overly alert or active, and not staying asleep for long.
How much is too much?