Sweet Pea Births

Chandler, Arizona

Sweet Pea Births

...celebrating every swee​t pea their birth


Postpartum Wellness Series: Nutrition

Posted on November 16, 2017 at 10:23 AM
Postpartum Wellness Series – Nutrition
Welcome to our Postpartum Wellness Series.  Each week we will look at one area you can influence to help the days and weeks after you bring your baby home be just a little bit smoother. 
These early days with your sweet pea are the most precious – they will never be this small again. It is a good and worthy endeavor to make these first memories as well as they can be made for your family. My goal with this 8-week series is to offer some practical tips that you can employ without any extra purchases outside of your normal postpartum needs. Hopefully all that these tips will require is a little attention and a slight shift in perspective. It is my intention that you can find at least one small thing each week that will improve your postpartum experience.

Postpartum nutrition is just as important as prenatal nutrition. We encourage our students to continue following “The Brewer Diet”. This “diet” was designed by Dr. Tom Brewer to teach his patients to eat healthy, whole food long before it was the “it” thing to do.  You can find a link to The Brewer Diet website HERE
The holistic approach to postpartum invites the woman and her family to treat this time as a recovery period from pregnancy and childbirth.  The following five ideas will help you treat your body gently and ease back into the non-pregnant state.
Avoid Sugars and Caffeine
Take heart, mamas...not forever...just “for now”!  I am raising my hand over here – I do enjoy the occasional caramel and mocha coffee. 
The issue with sugars and caffeine in the immediate postpartum is the way they affect normal body functioning.  Sugar can contribute to mood swings at a time when you are already adjusting to a new normal after pregnancy. Caffeine is a well-known stimulant that keeps you awake, the opposite of what needs to happen in the immediate postpartum.  Your body does a lot of work to repair itself while you are sleeping, so find a non-caffeinated beverage to enjoy for at least six weeks after your sweet pea arrives. THIS article outlines some of the amazing things that happen within your body when you are not awake.
Avoiding sugars and caffeine keeps you on a fair playing field as you adjust to life with a newborn. And if it makes it easier, circle a date six weeks out from the birth-day on the calendar when you can go get your favorite sugary and caffeine-rich treat!!  
Eat Real Food
Circling back to The Brewer Diet…the foundation of postpartum nutrition is a diet rich in protein, fluids, fruits and vegetables. You can also continue taking your prenatal vitamin. Believe it or not, if you are going to breastfeed, you need 500+ calories a day than you needed when you were pregnant.
Protein: for cell growth and repair…all the organs that have been squished in the last months of pregnancy, the uterus that has to heal, the vagina and/or cesarean birth scar that have to heal from their part in the birth journey…all these body parts need protein so that your cells can do their work to rebuild all that has been bruised and stretched through the course of pregnancy and birth.
Fluids: it never ceases to amaze me that the human body is about 60% water! So keep that water bottle handy and refill it often. In addition, breastmilk is a live fluid that is created out of your bloodstream for your sweet pea. Breastmilk is 88% water (https://kellymom.com/nutrition/starting-solids/baby-water/), so this is another reason why you may feel thirsty all the time if you are not paying attention to your water intake. Ample hydration is one of the ways to ensure you are making enough milk for your sweet pea – give your body what it needs to make that breastmilk.

Fruits and Vegetables: these are the most bioavailable vitamins, minerals and anti-oxidants designed by Mother Nature just for you. Not everyone can afford to eat all organic all the time, so we offer the "Dirty Dozen" and "Clean Fifteen" lists from the Environmental Working Group as a resource. It may help you decide how to spend your grocery budget - spend a little more to eat organic and save where you can buying conventional growth foods. They now have easy smart phone apps that you can download and access as you shop.
Keep One-handed Snacks Handy
However you feed your baby – hands are going to be occupied. In the early days, both hands. As you get more comfortable, you will find yourself becoming an expert at one-handed eating (and finding things on menus that can be eaten with one hand!).
My postpartum shopping list included of apples, carrots, celery, crackers, nut butter, hummus, and hard cheese (sharp cheddar is my favorite!).
Here is a quick list of snacks you can stock or have someone prepare for you with these seven ingredients:
  • Sliced apples spread with nut butter
  • Sliced apples stacked with sliced hard cheese
  • Sliced or “baby” carrots spread with hummus
  • Crackers with nut butter
  • Crackers with hummus
  • Crackers with sliced cheese
  • Celery spread with nut butter
  • Celery spread with hummus
I specifically avoided ranch dressing and soft cheeses. Some newborns are sensitive to the large milk protein found in cows’ milk.  The hard cheeses are easier to digest since the protein is broken-down differently in the preparation process. And some newborns will not tolerate any dairy…unfortunately, the only way to find out is through trial and error.
We also had lots of yogurt and flax seed, plus sandwich fixings in the refrigerator. Yogurt is an easy snack to sprinkle with ground flax seed for a protein and good-fat boost between feedings. Someone can also make-ahead sandwiches or tortilla wraps for the times you are ravenous and don’t have time to make a full meal.  My favorite sandwich was hummus and avocado with lettuce between two slices of whole grain bread. That combination worked equally well as a wrap. Yum!!
My last suggestion is to try out all the “Just A Handful” snack bags that can be purchased at Trader Joe’s. They have several different varieties that include dried fruits and nuts in a snack pouch. Not so great for the environment…so after postpartum you can buy the bigger bag and serve yourself. In the short term, please do the little things that make life easier and buy these handy packs!!
Funny side note: I always kept several snack size pouches in my diaper bag or my purse…our older kids always knew where to go to find snacks when we were out and about. They bemoaned the day when I was no longer breastfeeding around the clock and stopped stocking them, “You never have good snacks anymore!”
Probiotics and fish oils
We are learning about the benefits of probiotics and fish oil as more research is done into postpartum mood and anxiety disorders. Here is some information from THIS study from the University of Auckland:
Probiotics are live microorganisms that when consumed in adequate amounts provide health benefits to the host. They are typically found in some yoghurts and other fermented foods.
“Depression and anxiety in pregnancy and after birth affects 10-15 per cent of women, although many are not recognised or treated,” Professor Mitchell says.
“There is mounting evidence from animal studies that the microbiome-gut-brain axis - the biochemical signalling that takes place between the gastrointestinal tract and the central nervous system - may be important for mental health.”
Taking probiotics may reduce postnatal depression
A small study that was presented in 2011 found that:
“Eating fatty fish or other foods rich in healthy omega-3 fatty acids during pregnancy may help lower your risk of developing symptoms commonly seen in postpartum depression…”
WebMD, “Omega-3s May Cut Risk of Postpartum Depression”
So while you are no longer pregnant in the postpartum period, the benefit of the omega-3s found in walnuts, flax seed, fatty fish, and fish oils can still be an advantage.
“Essential fatty acids including those found in fish may help some women who are at-risk for postpartum depression by bolstering the vesicles that carry mood chemicals such as serotonin in the brain,” 
WebMD, “Omega-3s May Cut Risk of Postpartum Depression”
THIS article makes sense of the alphabet soup and may help you decide what you want to eat or how to supplement going forward.
Placenta encapsulation
I included placenta encapsulation in the nutrition portion of this series because however you may consume it, the placenta is being processed by the digestive tract. Observation of other mammals indicates that placenta consumption is common and “natural” in the animal kingdom. 

Anecdotal information from a placenta encapsulation website:

Your baby’s placenta...in capsule form, is believed to:
contain your own natural hormones
be perfectly made for you
balance your system
replenish depleted iron (my note: see UNLV study)
give you more energy
lessen bleeding postnatally
been shown to increase milk production
help you have a happier postpartum period
hasten return of uterus to pre-pregnancy state
Placenta Benefits Info/Articles
HERE and HERE are the two reports that have come out of UNLV regarding placentophagy.
HERE and HERE are some blog posts I have done on placenta encapsulation if you want to learn more about our experience and the different methods of preparing the placenta for consumption.
That Basket Again…
As I mentioned in the first post, the “breastfeeding basket” was a time and sanity saver in the postpartum period. I would keep some “just a handful” treats from Trader Joe’s in it at all times. 
If you missed the sleep installment, here is “the basket”: Gather the most-used items that you need when you sit down to feed your baby so that you don’t have to get up and find them, or have someone bring them to you.  This is what I kept in my basket: water, one-hand snacks that do not need to be refrigerated (bars, nut packs, fruit leather, etc.), diapers, wipes, change of clothes for the baby, burp cloths, bottom cream and nipple cream. 

I hope that out of these 5+1 tips, there is at least one that you can embrace whole-heartedly.  I invite you to jot down or type yourself a note of one small thing you can do to make that tip happen for you this postpartum. Try to start one journal page or virtual note that you can add to as we progress through this 8-week series for a better postpartum experience.
Previous Installments:
Coming up next week:
And check back for the rest of the series:
Physical recovery
Social Support
Practical Support
Emotional Support
Medical Intervention
Please leave us a comment - it will be moderated and posted. 
Probiotics and Postpartum Depression Study from The University of Auckland New Zealand
Time Health: “Study: Fish Oil May Prevent Symptoms of Postpartum Depression”
WebMD: “Omega-3s May Cut Risk of Postpartum Depression”
Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health
Placenta Benefits Info:
Steamed, Dehydrated or Raw: Placentas May Help Moms’ Post-Partum Health
UNLV Study Finds No Iron Benefit from Eating Placenta


The material included on this site is for informational purposes only.

It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained on this blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.

Bradley Method® natural childbirth classes offered in Arizona: Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale

Categories: Nutrition, Placenta, Placenta Encapsulation, Planning for Baby, Postpartum, Postpartum Depression

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply curry shoes
1:28 PM on October 20, 2021 
I intended to write you this very little observation to help say thanks once again over the marvelous thoughts you've provided above. It has been really tremendously generous with you to give openly what exactly a lot of people could possibly have distributed for an e book to earn some cash for themselves, most importantly given that you might have done it if you wanted. The inspiring ideas as well worked as the good way to comprehend the rest have a similar fervor like my own to understand whole lot more with reference to this issue. I know there are many more enjoyable moments in the future for those who scan your site.
curry shoes http://www.stephcurry.us
Reply yeezy
4:14 AM on October 22, 2021 
My husband and i have been really happy when Emmanuel managed to finish up his survey while using the ideas he grabbed out of the web pages. It's not at all simplistic just to possibly be giving out tricks which often some people could have been making money from. We fully grasp we now have you to thank because of that. The specific illustrations you have made, the simple site navigation, the relationships you help to create - it's got many fantastic, and it is facilitating our son and the family reason why this idea is pleasurable, and that's extremely important. Thank you for the whole thing!
yeezy http://www.yeezysadidas.us
Reply kobe sneakers
5:52 AM on October 24, 2021 
I would like to express my thanks to the writer just for bailing me out of this particular crisis. Right after looking out throughout the search engines and getting basics which were not helpful, I figured my life was gone. Being alive devoid of the approaches to the problems you've solved all through your good post is a serious case, as well as the ones which may have in a wrong way damaged my entire career if I hadn't come across the website. That ability and kindness in playing with a lot of stuff was valuable. I don't know what I would have done if I had not come across such a point like this. I'm able to at this time look forward to my future. Thank you very much for the expert and sensible guide. I will not hesitate to refer your web page to anyone who needs and wants guidance on this issue.
kobe sneakers http://www.kobesneakers.com
Reply paul george shoes
5:53 AM on October 24, 2021 
I wanted to construct a small word in order to thank you for those superb tricks you are posting at this site. My incredibly long internet look up has at the end of the day been compensated with reliable concept to exchange with my friends and classmates. I would believe that we site visitors are very endowed to be in a fine network with so many perfect people with insightful basics. I feel rather privileged to have seen your entire web site and look forward to plenty of more awesome moments reading here. Thanks once more for everything.
paul george shoes http://www.paulgeorgeshoes.us.com
Reply golden goose
5:54 AM on October 24, 2021 
I am also commenting to let you be aware of what a wonderful experience my girl undergone using yuor web blog. She even learned such a lot of issues, not to mention how it is like to possess an amazing coaching mood to get the others effortlessly have an understanding of certain tortuous issues. You really surpassed people's expected results. I appreciate you for coming up with these insightful, dependable, informative as well as unique tips about that topic to Evelyn.
golden goose http://www.goldengooses.us
Reply yeezy 350
5:54 AM on October 24, 2021 
Thanks so much for providing individuals with a very marvellous chance to read from this website. It's usually so awesome plus packed with a good time for me and my office colleagues to search the blog at a minimum 3 times in 7 days to read through the fresh things you have got. And definitely, I'm so certainly pleased with all the terrific strategies you give. Certain two ideas in this article are certainly the most suitable we have ever had.
yeezy 350 http://www.yeezy-350.us.com
Reply bape
5:54 AM on October 24, 2021 
I needed to draft you the bit of word to say thank you over again for these marvelous secrets you have contributed at this time. This has been really remarkably generous of people like you to allow without restraint what exactly numerous people could have supplied as an ebook to get some profit on their own, principally seeing that you could possibly have tried it if you considered necessary. These creative ideas additionally worked like the fantastic way to be aware that someone else have the same interest like my personal own to figure out a little more with reference to this matter. I'm sure there are many more enjoyable occasions ahead for people who browse through your site.
bape http://www.bathing-ape.us
Reply supreme clothing
5:55 AM on October 24, 2021 
I am writing to make you understand of the fine experience my wife's child gained visiting the blog. She came to understand many things, most notably what it's like to possess an amazing giving mood to make certain people quite simply fully grasp specified multifaceted topics. You actually did more than readers' expected results. Thank you for displaying these insightful, healthy, educational and even cool tips on your topic to Emily.
supreme clothing http://www.supremeoutlet.us.com
Reply off white
5:55 AM on October 24, 2021 
My wife and i have been so ecstatic that Chris could round up his homework from your precious recommendations he made from your very own web pages. It is now and again perplexing to simply continually be giving freely tips which usually most people could have been selling. And we also acknowledge we have got the writer to appreciate because of that. Those illustrations you made, the straightforward website menu, the friendships you aid to promote - it's got most spectacular, and it's aiding our son in addition to the family know that the concept is interesting, which is certainly really indispensable. Thank you for all!
off white http://www.offwhite.us.com
Reply kyrie 4
5:08 PM on October 24, 2021 
I not to mention my buddies have already been studying the best recommendations on your web site and all of a sudden I had a terrible feeling I never thanked the site owner for those techniques. All the guys had been totally excited to read through all of them and have now clearly been tapping into those things. Appreciation for simply being simply thoughtful as well as for using variety of really good themes millions of individuals are really needing to know about. Our own sincere apologies for not expressing gratitude to you earlier.
kyrie 4 http://www.kyrie4shoes.us
Reply kobe shoes
10:33 PM on November 11, 2021 
I together with my buddies happened to be digesting the nice tips and tricks on your site and unexpectedly I got a horrible feeling I never expressed respect to the website owner for those techniques. All the people happened to be certainly glad to read through all of them and have in effect in truth been having fun with them. Appreciation for turning out to be simply helpful and then for finding variety of tremendous subjects most people are really needing to learn about. My very own honest apologies for not saying thanks to you earlier.
kobe shoes http://www.kobe-shoes.us.com
Reply hermes birkin
11:37 AM on November 12, 2021 
I would like to show some thanks to this writer just for rescuing me from this setting. As a result of scouting through the search engines and getting recommendations that were not beneficial, I thought my entire life was well over. Living without the strategies to the issues you have sorted out through your good report is a critical case, as well as the kind that might have badly damaged my career if I hadn't noticed your website. Your actual mastery and kindness in maneuvering all things was very useful. I am not sure what I would've done if I hadn't come upon such a step like this. I am able to at this moment relish my future. Thank you so much for your specialized and sensible help. I won't hesitate to recommend your web page to any person who requires assistance about this matter.
hermes birkin http://www.hermesbirkinbags.us.com
Reply kd shoes
2:55 AM on November 14, 2021 
A lot of thanks for your whole work on this site. Ellie enjoys engaging in research and it's really simple to grasp why. All of us learn all concerning the powerful method you make very important tips through this web blog and even attract participation from people on that issue while our favorite child is in fact discovering so much. Enjoy the remaining portion of the year. You have been carrying out a remarkable job.
kd shoes http://www.kd13shoes.us
Reply curry 6 shoes
2:44 PM on November 14, 2021 
Thanks for each of your hard work on this web page. Kate take interest in engaging in investigation and it is easy to see why. We learn all about the dynamic way you create worthwhile guides by means of the web blog and as well as cause contribution from some other people on this area of interest and our favorite daughter is studying a great deal. Take pleasure in the remaining portion of the new year. You are conducting a really great job.
curry 6 shoes http://www.curry6.net
Reply lebron shoes
2:44 PM on November 14, 2021 
A lot of thanks for each of your effort on this website. My mum loves working on investigation and it is easy to see why. My spouse and i hear all regarding the dynamic mode you give useful tactics on the website and as well as recommend response from website visitors on that concept and our child has been being taught a great deal. Enjoy the rest of the year. You're the one conducting a stunning job.
lebron shoes http://www.lebronjames.us.com
Reply supreme clothing
2:44 PM on November 14, 2021 
I precisely desired to say thanks again. I am not sure the things I would have created in the absence of those opinions provided by you over such topic. Certainly was a real challenging matter for me, but looking at a new well-written avenue you treated that forced me to jump with contentment. I am just grateful for this guidance and thus believe you find out what a powerful job that you're providing teaching people today through your website. I know that you haven't encountered all of us.
supreme clothing http://www.supremeclothingstore.com
Reply curry 8
2:45 PM on November 14, 2021 
I needed to write you a very little word to be able to say thanks a lot the moment again with the marvelous concepts you've shared at this time. It's open-handed with people like you to offer openly what some people would have supplied as an electronic book in making some profit on their own, particularly considering the fact that you might have done it if you considered necessary. The good ideas also acted like a great way to fully grasp someone else have a similar passion just like my personal own to grasp good deal more with reference to this problem. I am sure there are numerous more pleasant times up front for those who browse through your website.
curry 8 http://www.curry8.us
Reply jordan shoes
2:46 PM on November 14, 2021 
My wife and i were happy that Raymond managed to conclude his survey by way of the ideas he acquired through your weblog. It's not at all simplistic to just choose to be making a gift of instructions many people might have been trying to sell. And we also grasp we have got the writer to thank because of that. The entire explanations you have made, the simple site navigation, the friendships you make it easier to engender - it's got many exceptional, and it's really letting our son and our family know that the issue is exciting, which is pretty important. Thanks for all the pieces!
jordan shoes http://www.cheapjordan.us
Reply Faisalabad Fabric Store
2:03 AM on November 16, 2021 
Welcome to our Postpartum Wellness Series. Each week we will look at one area you can influence to help the days and weeks after you bring your baby home be just a little bit smoother.
Reply kyrie irving shoes
5:45 AM on November 16, 2021 
I precisely wished to say thanks again. I do not know the things I might have undertaken without the type of creative ideas discussed by you concerning my question. It seemed to be a real terrifying dilemma in my position, nevertheless spending time with the very specialised tactic you processed that took me to leap over happiness. Now i'm grateful for your information and as well , wish you recognize what a powerful job your are undertaking training many people using your blog. Most probably you haven't come across any of us.
kyrie irving shoes http://www.kyrie6.org