Express Colostrum Prior to Birth:

About 4 days before Alana’s due date, I started collecting colostrum so we could bring some to the hospital incase my milk supply didn’t come in and prevent the possible need for formula. I used the Haakaa Colostrum Collector Kit.  Using hand expression, you are able to collect small drops of colostrum into small tubes. We packed some of these into our hospital bag with an ice pack on delivery day. 

Even though we did not need to use the stored, colostrum, it did help my supply increase from a from a few drops to a few teaspoons per expression prior to birth. Because we did not need to use this for feeds, we were able to use this “liquid gold” on her cuts on her face which helped heal them within hours.  Having stored colostrum is also a good “insurance policy” to have because newborns  will likely loose weight during the first week and it could be used as a supplement as your waiting for your m milk supply to come in.  

Start Pumping:

While many lactation consultants advice to wait a couple weeks before starting to pump to establish a supply and prevent oversupply (which could cause clogged ducts, mastitis, etc.), I did try pumping after she had a drop in weight. My husband will be the first to tell you this took some convincing on my part, but it did really help. After pumping with a hand held Haakaa pump and trying the Spectra electric pump for the first time, I had milk the next day. When your supply starts coming in, it starts changing from the colostrum gold color to milky white and the volume significantly increases. When first using an electric pump, I recommend being gradual and starting on low suction. 

Eat Well:

I was fortunate enough to have my mother-in-law staying with me the first week to help share her wisdom on postpartum nourishment, but you could also have some of the following recommended foods ready in your freezer. The first would be warm nourishing bone broth based stews, such as caldo de gallina vieja, that are easy to digest and contain collagen. It’s also great to have warm drinks throughout the day that are healing, nourishing and hydrating. Some I had were atole, hot chocolate with fresh ground cocoa, ginger honey tea, goji berry and jujube tea or red raspberry leaf tea. In the mornings I enjoyed high protein and calorie packed meal, such as cauliflower and dill omelet with vegan banana bread or scones. 

Rest:

It’s also extremely important to stay in and rest and sleep as much as you can do your body can heal, recover and produce milk. If you do need to venture outside, it’s important to not walk too far and keep warm with extra layers or hats. You want to safe your body from working too hard so it can work hard making your milk supply.

The post How I Went From Pumping 1 oz to 8 oz Overnight appeared first on Feeling Yum.

We have outlined 5 pillars of nutritional health to help keep your body and mind on a healthy trajectory when recovering on your postpartum journey. You may need to reach outside of your comfort zone and eat different kinds of meals during this season of your life. For example, my diet often includes smoothies, salads, etc., and is significantly plant-based, however; during the postpartum period, I ate mainly warm porridges and stews that often contained animal proteins. If you are breastfeeding, you will also have to significantly increase your caloric intake by about 450-500 more calories a day from regular consumption. Most likely, you will feel the increase in appetite, which well help you appropriately respond to your body’s needs. Your nutritional intake has never been more important.

Warm Digestible Foods:

When foods are served warm, they are more easily digestible and you’ll receive an increased amount of the nutritional value from the foods. Your digestion will be challenged after giving birth and will thank you for serving it more easily digestible meals. Soups and stews are also conveniently easy to make in big batches, with you can eat throughout the week or pull pre-prepared portions from your freezer. Examples of dishes include Caldo de Gallina, atole, chills or porridges.

Collagen & Protein: 

Collagen can help build stronger hair and nails, increase skin elasticity, replenish bone density and improve joint health. The foods with the most abundant amounts of collagen include bone broths, stew meats cooked with bones and fish with bones (such as sardines).  

Hydration: 

Mothers who breastfeed loose around 24 ounces of fluids a day through their milk output, so they require an increase in water intake to about 16 glasses a day. This can come in the form of foods, such as broth-based foods, water and electrolyte beverages. Serving yourself warm or room temperature water is recommended to help with the ease of digestion. Try adding goji and/or jujube (red dates) to hot water for added iron intake.

Anti-inflammatory Foods:

Provide the body with diverse whole foods which include proteins, plants, fruits, legumes, whole grains, nuts and seeds. Avoid processed foods, such as white flours and vegetable oils. Avoid trigger foods for inflammation, which could include gluten, dairy, sugar, or alcohol.

Supplements: 

It is generally advised to continue taking prenatal vitamins when breastfeeding to help with baby’s brain development and processing skills. In addition, iron supplementation is often recommended to help restore iron that was lost in blood during delivery. For easier absorption, iron can be taken in liquid form (such as Floradix) and be supported through liver pills. To help support bone health due to bone resorption when breastfeeding, calcium and vitamin D3/k2 can be beneficial. Moreover, fish oil with omega-3 is important for brain function and hormone balance. Arnica supplements can help with the perineal healing, but in small doses taken under the care of a healthcare provider. Red raspberry leaf tea can support uterine and pelvic muscle toning. There are also herbal supplements you can take under a trusted herbalist to help support breast milk production and postpartum health.

The post 5 Dietary Tips for Postpartum Recovery appeared first on Feeling Yum.

The galllina vieja (which translates to old hen) that is used in this soup contains egg yolks and the meat is a bit tougher than a traditional chicken, however; chicken can be used for this recipe in place of the gallina if you cannot find one locally. The star of this dish is the unique and favorable broth the gallina creates, which is also rich in collagen. We show how to serve this soup with pico de gallo and turmeric rice. This recipe is naturally gluten-free and dairy-free.

OT Feeding Tips: 

8 months+ : The softened vegetables could be served to a baby in a bowl, which they could grasp, bring to mouth, and practice chewing. At 8 months +, the baby could also chew a thin slice of chicken (about the size of your pinkie finger), but be diligent with thoroughly pulling out all the bones! By 12 months, bite-sized pieces of hen could be served.

2 years + : Soup is an excellent way to introduce a variety of vegetables to your toddlers, since the vegetables are all cooked down and have a mild flavor.

Stores Visited:

LA Fresh Poultry

Caldo de Gallina

Serving Size:

8

Time:

3.5 hours (45 min. active)

Difficulty:

Medium

Ingredients

• 1 gallina vieja
• 1/2 yellow onion
• 2 garlic cloves
• 1 leek
• 1 zucchini
• 1 bunch celery
• 4 rainbow carrots (peeled)
• 1 chayote (peeled)
• 2 red potatoes
• 3 sprigs of mint
• 2 dashes of kosher salt (or to taste)

Directions

1. In a large pot, combine the gallina vieja, 2 Liters of water, half a yellow onion, 2 garlic cloves, 2 dashes of salt and bring to a boil. Once everything has come to a boil, skim the foam off on top and discard. Bring the pot to a simmer and cover with a lid. Let it boil for about 3 hours until meat is tender. The cooking time can vary, depending on the type of gallina, which could range from 2-4.5 hours. Check if the meat is done by pulling a piece apart with two forks to see if it tears easily off the bone and is soft and tender to touch.
2. While the gallina is cooking, prepare the washed vegetables. Slice the white and light green parts of the leek in ⅛” slices. Roughly chop the celery, peeled carrots, peeled chayote and 2 red potatoes into about 2” chunks, so the vegetables are all about evenly the same size.
3. Once the gaillina is cooked, add the chopped vegetables to the soup until they are softened, for about 15-20 min.
4. Ladle the soup over the turmeric rice and top with pico de gallo.
   

Pico De Gallo

Serving Size:

4

Time:

10 min.

Difficulty:

Simple

Ingredients

• 1 roma tomatoes
• ½ white onion
• 1 Serrano pepper
• 1 jalapeño pepper
• ½ bunch of cilantro
• 2 limes
• 2 pinches sea salt

Directions

1. De-seed the Serrano and jalapeño peppers if you prefer less spice and slice them thinly. Chop the tomatoes, white onion, and cilantro and add to a bowl. Next, squeeze 2 limes and add 2 pinches of salt to the bowl. Mix all the ingredients with a spoon and enjoy! 
   

Turmeric Rice

Serving Size:

4-6

Time:

20 min.

Difficulty:

Simple

Ingredients

• 1 cup basmati rice
• ¼ chopped white onion
• 2 garlic cloves
• 1/2 teaspoon turmeric
• 1 peeled carrot

Directions

1. Rinse the basmati rice 2-3 times. 
2. To a sauté pan, add 1 tablespoon of olive oil, ¼ white onion and 2 cloves of smashed garlic until brought to a simmer. Add 1/2 teaspoon of turmeric and ½ teaspoon of salt. Add the drained rice and stir until coated in spices and oil.  
3. Add 2 cups of water and bring to a boil. Grate 1 carrot into the rice and stir to combine. Reduce the flame to low and cover with a lid. Let it simmer until the water is absorbed, for about 10-12 minutes.
   

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