Recipe | Nourishing Breastfeeding Smoothie

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You’ve been up all night, haven’t been to the grocery in weeks, and are attached at the boob to a tiny human.

Welcome to motherhood.

I’ve been in your shoes - four times - and I can tell you there’s nothing quite like wandering around the kitchen at 2am frantically searching for something to satiate your rabid hunger. New babies take so much out of us (about 400 calories a day!) and demand all of our time and attention. While we’re worrying about how to increase milk supply, the best things to eat as a new mom, what even are lactation cookies, and will I ever sleep again? our babies are sipping away at this liquid gold and we’re hungry!

Today’s smoothie recipe is a really special one for all my new mamas. It includes Majka Nourishing lactation powder which is a simple, wholesome protein powder for new moms. Normally, I stay away from quick fixes, powders, shortcuts when it comes to my food. But when you’re a new mama, it’s all about the nutrition and milk supply and it’s about getting it quickly and easily!

Some of my favorite ways to easily and quickly kick the nutrition up a notch when you’re a hungry new mama:

  1. Lactation cookies - the jury is still out on if these actually work to increase milk supply (most current research points towards no) BUT if you find or make some with wholesome ingredients from real foods they can make for a really filling, delicious, relaxing snack that can then lead to increasing your breast milk supply! (research shows that foods that are comforting can help facilitate letdown and, in turn, increase supply)

  2. Smoothies - I love smoothies because they’re simple, nutrient dense, and delicious. Bonus points if I don’t actually have to measure anything. This nourishing breastfeeding smoothie is a handful of this and a handful of that and blend away! A few things to keep in mind:

    • watch the sugar - fruits are super high in sugar which is fine (you need the energy), but make your smoothies with more veggies than fruits.

    • bonus points for protein - your body needs protein especially while breastfeeding, to support all the changes happening in your body (while pregnant you need about 70 grams a day!). toss in a spoonful of your favorite nut butter, a scoop of Majka Nourishing lactation powder, or a handful of nuts to round out the protein content in your smoothie!

    • go for the greens - it’s not just a trend - green smoothies are packed with nutrients that you and your baby will benefit from. you can’t go wrong with some kale, spinach, swiss chard, arugula (my favorite!). load it up!

    • find something a little unexpected - smoothies can get boring after a while. same thing day in and day out. and while they can be one of the best things to eat as a new mom, you need some excitement and variety in your life! consider adding things like cilantro, black pepper, cinnamon, turmeric, or cayenne to your smoothie!

  3. Trail Mix - keep a stash of nuts or trail mix in the following places: (1) your bedside table, (2) the glovebox of your car, (3) your purse/diaper bag, (4) your office desk. Nuts are a great source of protein and a little sugar from some chocolate chips or dried fruit will help keep your energy up from those marathon feeding sessions!

And now to the good stuff …

nourishing-lactation-smoothie

Nourishing Breastfeeding Smoothie

Ingredients:

1 handful kale

1 handful spinach

½ small cucumber

Juice of 1 lemon

1 Handful of cilantro

1 Handful of parsley

1 scoop of Majka Nourishing lactation powder

1 blood orange

1 banana

2 cups of coconut water

1 cup of filtered water

Directions:

Blend it all up together and enjoy!

*you definitely do NOT have to be breastfeeding to enjoy this smoothie. It’s super nutrient dense and delicious for anyone! and if you’re not breastfeeding, it won’t make you suddenly start lactating ;)

Why mamas can't lose the baby weight

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I overheard a conversation this weekend that really got me thinking (and kind of broke my heart) ...

We were at a 6 year old's birthday party and everyone was lining up for pizza. A couple of mamas were sitting at the end of the table, lamenting their lack of progress towards losing baby weight and despite eating well and exercising 'all the time'. They were joking, laughing, commiserating and chowing down on pizza together as they wondered aloud why they weren't seeing the results they wanted.

Oh girlfriend, I have such a hard time navigating these situations. On the one hand, social support is integral to behavior change and meeting goals. On the other, the wrong kind of social support (the people who will commiserate while eating massive amounts of junk food with you) can make meeting those goals even harder. 

So WHY aren't these mamas losing the weight?

HOW can they actually get there and stop self-sabotaging?


We as women tend to overestimate the amount of exercise we're performing and the difficulty of it. We also, tend to underestimate the amount of unhealthy foods we're eating. This leads to, obviously, an unrealistic view of our current state of health and absolutely explains why we're not losing those last 10 pounds of baby weight.

So back to these mamas at the party ...

One said she's been trying for YEARS to lose 10 pounds. The other chimed in with "yeah and I'm at the gym every morning!"

Mamas - something doesn't add up.


There are only a few realistic reasons why losing that baby weight isn't working:

1. You think you're doing all the right things but you actually don't know the best ways to lose weight healthily.

2. You self-sabotage by binging every time you see a setback.

3. You don't believe you can actually achieve your goals.


So which category do you fall in?

Whichever one fits you best, there are simple steps to overcome. One step is taking a look at your "old self", your current self and your "future self" and really visualizing what it would FEEL LIKE to reach your goals. 

It's a process I go through with every new mama I work with and it never fails to produce incredible results!

I've uploaded a new Personal Transformation worksheet in the Resource Library for you to work through on your own and help guide you to some major lifestyle and health changes! Simply click the link below to download the worksheet for FREE.

A Seven Day Meal Plan

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If you're like me, the weekend is when the meal planning and grocery shopping happens. Or, if you're in the trenches, it's when you run to the store because you're out of milk and toss a bunch of stuff in your cart and hope you can make a meal out of it for the week ahead.

I see you, mama. 

Luckily, I've made it super simple for you. Below is a SEVEN day meal plan! 

This plan is perfect for mamas looking to get on track to a healthier diet. If you are breastfeeding or pregnant, make sure to add one or two of the snacks from the snack list in the Nourish Library to get enough calories to support that little one of yours!
 

Monday

  • Breakfast: Greek yogurt with strawberries and oats.

  • Lunch: Whole-grain sandwich with vegetables.

  • Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Tuesday

  • Breakfast: Oatmeal with raisins.

  • Lunch: Leftover tuna salad from the night before.

  • Dinner: Salad with tomatoes, olives and feta cheese.

Wednesday

  • Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.

  • Lunch: Whole-grain sandwich, with cheese and fresh vegetables.

  • Dinner: Mediterranean lasagne.

Thursday

  • Breakfast: Yogurt with sliced fruits and nuts.

  • Lunch: Leftover lasagne from the night before.

  • Dinner: Broiled salmon, served with brown rice and vegetables.

Friday

  • Breakfast: Eggs and vegetables, fried in olive oil.

  • Lunch: Greek yogurt with strawberries, oats and nuts.

  • Dinner: Grilled lamb, with salad and baked potato.

Saturday

  • Breakfast: Oatmeal with raisins, nuts and an apple.

  • Lunch: Whole-grain sandwich with vegetables.

  • Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

Sunday

  • Breakfast: Omelet with veggies and olives.

  • Lunch: Leftover pizza from the night before.

  • Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.

Adjust as necessary for your own preferences and dietary needs!

3 Powerful Tools to Be a More Intuitive Eater

3 powerful tools for becoming an intuitive eater

A huge piece of Intuitive Eating is the ability to tap in to your internal hunger and satiety cues. To know, for real, if and when you're hungry or full and to honor those feelings.

It sounds simple, but it's an incredibly difficult piece of the puzzle. We've been influenced sometimes from infancy to rely on other factors when we eat and how much. We're given snacks at all hours of the day as little children - often sugary sweet ones that disrupt our internal cues and our emotions. We're told in school and at camp that being in the Clean Plate Club is the best way to go and that by not eating the food on our plate we're wasting it.

The break from our internal cues for any number of reasons but it's important to know that those cues do actually exist. They may be long-forgotten, ill-used and need some reworking, but they're there. Under all of the influence, education, pressure we've internalized from external factors, we still all have the ability to tap in to our natural hunger and satiety cues.

So how?

There are so many ways and each may speak to you differently but these are the three main ones that come up for my clients and women I work with:

1. Limit or eliminate distractions. 
In our society, it's completely normal to eat while working, watching television, scrolling Instagram. The thing is, eating is a sensory activity. It's not simply an animalistic act of consuming calories. We need to engage in all of our senses when we sit down to eat a meal. If our sight and hearing and emotions are engaged in other activities while we're eating, it's impossible to truly know when we're full and when we've had enough. Most people who eat distracted report that they barely remember the meal they've just eaten just minutes later. Even if it was filling and delicious, they're reaching for more food soon because their other senses were strained and they don't feel satisfied. 

2. Focus first on yourself.
One of the other principles of intuitive eating is self-love and acceptance of your body. I think it often gets overlooked in favor of honoring your hunger and feeling your fullness, but it's a huge part of getting to that place. If you don't love your body or trust yourself you'll never be able to truly connect with what you're body needs. You'll still be staring at your plate thinking about calorie counts or the fat in your thighs and that's still a form of distracted eating. My favorite way to begin to trust yourself and repair your relationship with your body is to ditch your scale. It NEVER shows the whole picture anyway - weight alone is hardly an accurate indicator of overall health. It's just a tool to make you feel bad about yourself. Ditch the scale and start feeling your body.

3. Practice feeling full.
We often stop eating because our plate is clear or the bag of Peppermint Joe Joe’s is empty (#guilty), but that doesn’t mean we’re full. Often, we eat to excess just to finish our plate or we finish our plate and neglect to go back for seconds when we’re still hungry because we don’t want to look like a glutton. Try this: On an empty stomach, fill 3 large glasses of water. Drink them all in 5 minutes. The feeling of all the water in your belly will mimic the feeling of fullness. Sit down and think about how you’re feeling. Write down any sensations, thoughts, emotions, feelings that you have. Keep this list near you when you’re eating for a couple of weeks to remind you of how ‘full’ really feels. When you get to that point in a meal, stop eating.

We have to stop relying on outside cues like the clock or our plate size or the scale to tell us how comfortable to feel. We have to re-learn to engage in our own senses and internal cues to feel our fullness and satiety in order to truly reach our healthy goals.