5 Lactation-Boosting Recipes for Breastfeeding Moms

5_lactation_recipes_for_breastfeeding_moms

Breastfeeding is a magical experience that forms a lasting bond between mother and child. Unfortunately, many new mamas struggle with lactation when it comes to breastfeeding their little ones. The little one you shared your body with for the last 9 months is now in your arms, and as before, you are the source of their life.

It’s okay if the immense love you’re feeling right now is mixed with a bit of uncertainty. Bringing a child into the world is a pretty big deal, but you also may be concerned about whether you can produce the amount of nourishment they’ll need to thrive and grow.

However, this is a common concern that a lot of mothers have. To help you feel more at ease about nursing, we’ve put together some lactation-friendly recipes, foods, and general advice so that you can take your mind off of your milk supply and live in the moment with your precious little gift.

Lactation Boosting Foods (Galactagogues)

Galactagogue is a fancy name for substances that naturally increase breast milk production. Galactagogues come in various foods and herbs, and anyone can easily use them in lactation-boosting recipes. As a matter of fact, you probably already consume them regularly and don’t know it.

Lactation-friendly foods:

– Pumpkin
– Oats or Oatmeal
– Brown rice
– Chickpeas or garbanzo beans
– Lean proteins
– Electrolight rich beverages (such as coconut water)
– Healthy fats like eggs and avocados
– Herbs like turmeric and fenugreek
– Dark green leafy vegetables
– Moringa leaf

Lactation Boosting-Recipes for Breastfeeding Moms:

Lactation-friendly Pumpkin Chai Latte

Usually, when we think of pumpkins, we think of autumn. But you can enjoy this warm, delightful treat and stimulate milk production any time of the year.
lactation_latte_recipe
Directions:

– Bring ½ cup water to a gentle boil in a small saucepan.
– After removing the water from heat, add the teabag.
– Let the tea bag steep for a few minutes, depending on how strong you like your tea.
– Next, add the pumpkin purée, almond milk, vanilla, pumpkin spice blend, and salt to the saucepan.
– Whisk in the cornstarch. Pour the mixture into a blender and blend until the ingredients are creamy. (1-2 minutes)
– After the mixture is blended, pour it back into the saucepan.
– Warm the mixture on low heat to your liking.
– Finally, top with totally optional whipped cream and star of anise or cinnamon stick.

Stimulating Southwest Vegetarian Bake

Think brown rice is bland? Well, this recipe begs to differ. This savory south of the border dish includes more than one lactation boosting ingredient. Plus, the whole family will love it!
lactation_vegetable_bake_recipe
Directions:

– Bring water to a boil, and then add the rice.
– Cover the pot, reduce the heat and simmer, for 35-40 minutes until tender. – Preheat oven to 350°
– Layer beans, corn, tomatoes, cheddar cheese, and rice in a large bowl.
– Then, mix in the salsa, sour cream (optional), and pepper.
– After mixing food, transfer it to a baking dish coated with cooking spray.
– Add in the onion and olives.
– Bake, uncovered, 30 minutes until everything is heated all the way through and the cheese is melted.
– Let stand 10 minutes before serving and enjoy.

Mediterranean Chickpea Salad

This colorful Mediterranean-style salad could give breastfeeding moms the boost in lactation they need while helping them get back to their pre-pregnancy shape!
chickpea_lactation_boosting_salad_recipe
Directions: Toss ingredients together in a bowl and drizzle with vinegarette dressing.
Enjoy!

Spinach Salad with Salmon and Lactation-Boosting Dressing

In reality, dark leafy greens should be a staple in every breastfeeding mom’s diet. However, this recipe takes greens and mixes them nicely with other nutrient-rich powerhouses like salmon and sweet potatoes. Then couples them with a lactation-friendly dressing.
salmon_spinach_salad_breastfeeding_recipe
Directions:

Combine ingredients in a bowl and toss with dressing. Enjoy!

Moringa Leaf Morning Smoothie

This spicy little plant may be lesser known to the masses, but it lacks nothing in the ‘good for you’ department. Moringa leaf is packed with vitamin C, calcium, potassium, iron, amino acids, protein, and antioxidants. Not to mention, it’s a natural galactagogue! You can find it in powder form at your local health food store.
moringa_lactaction_smoothie_recipe
Directions:

Put the ingredients in a blender and blend until smooth. Enjoy!

The Best Defense is a Good Offense

Diet is undeniably the most important part of sustaining your milk supply. But outside of diet, you can do some other proactive things to make sure your milk supply is strong and steady.

– Nurse or pump frequently
– Reduce stress
– Get plenty of rest (sleep when baby sleep if possible)
– Take hot showers

Benefits of Breastfeeding for Baby

There is no denying that breastfeeding can be emotionally draining, physically exhausting, and mentally taxing. However, it is one of the best things a healthy mother can do for her newborn child. Whenever you’re feeling overwhelmed, remember that you’re doing the best you can for yourself and your baby.
Here are just a few of the benefits of breastfeeding:

– Vital nutrients and antibodies are transferred to the baby during nursing
– Builds strong immunity against common childhood illnesses such as ear infections, asthma, childhood obesity
– Builds immunity against more common illnesses such as colds and the flu
– Lowers the risk of SIDS (Sudden Infant Death) or Crib Death

Benefits of Breastfeeding for You:

– Reduced risk of heart disease, breast cancer, ovarian cancer, and type 2 diabetes
– Breastfeeding helps you lose baby weight
– It’s convenient (no waking up to make bottles at 3 a.m.)
– Breastfeeding is free!

Word of advice

It’s always best to speak with your care provider before starting or stopping any routine. The professionals at MidWife 360 can help devise a plan that is right for you, your body, and your baby. Contact us today for more information.

Finding The Optimal Fertility Diet

Finding-the-optimal-fertility-diet

If you’re considering becoming pregnant or trying to conceive, you’ll want to make sure that you’re staying healthy and fit. That doesn’t simply mean seeing a lower number on the scale or paying closer attention to how much time you’re spending on the treadmill—being your healthiest means taking a good, hard look inside your kitchen cupboards and at what you’re putting into your body. Practicing a well-rounded fertility diet is one of the first steps to successfully conceiving and carrying the healthiest child possible.

What you’re putting into your body each day is even more important than you think. Some foods may even be hurting your chances of becoming pregnant. To get pregnant and maintain a healthy pregnancy, you’ll need a fertility diet that increases your chances of conception and keeps you strong.

Fill Up on Fruits and Vegetables

You’re aiming for a healthy pregnancy for you and your baby. To be at your healthiest, you’ll need nutrients that take you there. That’s why eating enough fruits and vegetables is vital to optimizing your fertility.

Somehow those leafy greens and juicy fruits aren’t as familiar to the American diet as you would think. Unfortunately, many people don’t get enough of these essential foods when ordering on the run from their local restaurant or shopping for weekly groceries at their neighborhood grocery store. Although packaged foods tend to be the go-to items that people choose during a hectic workweek, they’re not the most nourishing foods for the body.

If you want to improve the quality of your reproductive system, start filling up your plate with plenty of fruits and vegetables. Here’s a simple tip to remember the portion sizes you need: At each meal, make sure half of your plate is full of fruits and vegetables. Some raw fruits and vegetables contain a good supply of glutathione. This is highly important for your egg quality.

If it feels difficult to get enough fruits and vegetables in each meal, put your juicer to good use. Juice some fresh fruits and veggies rich in vitamins each morning at breakfast. Or, try making a delicious smoothie with frozen fruits and yogurt.

Switch to Healthier Fats in Your Diet

Remember to stay away from trans fats. It’s a cruel culprit in the food world that’s considered one of the worst forms of fat you can eat. Trans fats can hide in vegetable shortening, fast-food items, non-dairy coffee creamers, and even baked goods. They can clog your arteries, and they can also increase insulin resistance. When the body experiences high insulin levels, it can cause a metabolic disturbance. This can affect your ovulation cycles, as well.

From now on, try to only eat healthy fats. Not only are they better for you, but they can also help women who are having a tough time getting pregnant. That means focus on incorporating plant-based fats that give your body the nutrients it needs as well. For example, try adding more avocados, nuts, olive oil, and grapeseed oil to your diet.

The switch from trans fats to healthier fats may be tough, seeing as these items are popular in many people’s diets. These are common foods that you may want to indulge in when you’re craving something sweet during the day. Unfortunately, these foods aren’t healthy for your body or your baby.

Strengthen Your Diet with Powerful Proteins

It’s not always easy to get enough of the protein you need to stay healthy. Also, not all protein is created equal.

When it comes to creating a balanced diet geared toward peak fertility, you’ll want to reconsider the protein sources you’re eating. First, you’ll want to cut out the fast-food meats that may be lurking in your diet. These convenience foods are never good for you. Keeping away from these foods is crucial to sustaining a healthy pregnancy. If you’re not already eating an organic, whole foods diet, start now.

If you’re getting a large amount of your protein from red meat sources in your diet, you may want to begin cutting back. When you’re creating a meal plan, notice how much red meat you’re eating. Switch to other protein sources that will be better for your fertility. That means more chicken, pork, and turkey. These foods will give you the protein, iron, and zinc you need.

Another source of protein to include? Coldwater fish. If that worries you, you’re not alone. Chances are, you may be worried about the mercury levels that physicians warn about ingesting before or during pregnancy. However, food items like salmon, sardines, and canned light tuna are fine to eat a couple of times a week.

Choose Better Dairy Options

Maybe you’ve heard about people filling their meal plans with low-fat dairy items. Or, perhaps a particular “no-dairy diet” has made enough magazine headlines that it’s made you reconsider your stance on cream and milk products.

The truth? Dairy items aren’t the “bad foods” people have made them out to be in recent years. It just depends on what kinds of dairy items you’re consuming. For example, milk is an excellent source of B-12. It’s essential to have adequate B-12 levels in your diet. Some studies suggest that low levels of this critical vitamin are associated with infertility in some women.

Experts recommended that you get one or two servings a day of a full-fat dairy item. When it comes to milk, make it a glass of whole milk. Full-fat yogurts are always better than low-fat yogurts when it comes to an optimal fertility diet. It’s ok to have a small dish of full-fat ice cream as well.

Complete Your Fertility Diet with Complex Carbs

Carbohydrates that contain the fiber you need are different from the carbohydrates that are in cookies and cakes.

The sugar-filled cookies and frosting-covered cakes that line the shelves behind glass containers in bakeries are the kinds of carbs that aren’t good for you. These foods will digest quickly in your body, and turn into blood sugar.

However, the good carbohydrates your body craves take time to digest. These are the carbs you should be focusing on adding more to your diet. “Slow” carbs are considered to be better carbs for your body. These good carbohydrates come from whole grains, vegetables, and fruits.

The fertility diet that’s best for you will include nutrient-dense foods that give your body the vitamins and minerals it needs to create life. The decision to have a child is one of the most rewarding decisions you’ll ever make. It can be a challenging, and beautiful journey. To create and maintain a healthy pregnancy, you’ll need someone who can give you the guidance, compassion, and support you deserve. Whether you’re deciding on the best fertility diet to implement, or selecting the best midwife to deliver your baby, you deserve someone you trust by your side to make these decisions along with you. Midwife360 is available to guide you through every step of your pregnancy journey. Visit our website today to see our array of services.