The Lactation Nerd Blog
Evidence Based Info
for All Lactating People.
for All Lactating People.
Breakfast is a MAJOR struggle for me. I need something quick because mornings are nuts between getting kids to school, feeding and chasing after a baby, and usually zero time left for me to eat something before running out the door. My body and blood sugar do not approve.
For me, overnight oats are the perfect on-the-go breakfast. Fast. Easy. Delicious. Satiating. And keeps my energy levels up, which is soooo important when you're a breastfeeding momma. I make it in advance so it's ready to go and you can too! You can spend five minutes, once a week, to whip this meal together and have your breakfast for the whole week!
I know what you're thinking. You're thinking you don't have time to prep your breakfast for a whole week and you've already been skipping it or shoving your kid's snacks in your mouth for a while now.. and that's been sort of, kind of working out. Seriously, stop all those thoughts now. It hardly takes any time at all and YOU DESERVE SO MUCH. You deserve healthy and tasty food. You deserve to feel good throughout your day because you didn't let your blood sugar crash and/or get a headache from lack of food.
Now, onto the recipe!
Welcome to my latest obsession. These Bars are sooooooo yummy, really fast and easy to make, and made with one of my favorite flavor combos- peanut butter and banana!!! There's also some healthy, "milk boosting" ingredients disguised in this treat, and it's still so good you can have it as dessert! (Especially if you drizzle a little chocolate over the top!) Even my kids loved this.
OMG. Chocolate. Do I really need to say more? I looooove chocolate. It is a weakness. Especially dark chocolate. What I love even more is the excuse to have my chocolate fix disguised as a healthy treat!! These chocolate oatmeal lactation cups are so good, good for you, and have ingredients some people believe to promote milk supply as well. Let's not forget about the chocolate, which I swear by as a magic, milk flowing, miracle treat. Here's why:
One of my favorite tips for pumping moms is to associate pumping time with something pleasurable, like eating chocolate, and there is a good reason for it! When you are feeling anxious, your body tenses (including your nipples!) and when your nipples are tense, it can hold back your milk. If you can relax, and enjoy something while pumping, your body will relax, your nipples will relax, and your milk will flow!!! (This is actually the reason why eating Oreos is associated with higher milk output. The Oreos don't do anything at all to increase your milk supply, but they give you something yummy to focus on while you're pumping, and it let's the stress melt away and your milk flow! I actually plan to write more on this topic later.)
I love a snack that curbs my sweet craving AND is good for me too! These Energy Bites are one of my FAVORITES! They taste great, and are packed full of protein and nutritious ingredients to keep your energy levels up, stabilize blood sugar, and these bites contain flax, which is believed by some to be a milk boosting food!
They taste like raw cookie dough- chunky chocolate chip cookie dough! They are really simple and fast to make. Keep these in a sealed container in your fridge and enjoy for a week. They are also really easy to make vegan, gluten, or dairy free!
WARNING: You may want to make a double, or even triple, batch of these. These are kid and husband approved, and they don't stick around for long.
There's been a lot of talk in the private Successful Breastfeeding Community group on Facebook lately. A lot of talk about FOOD! And food that is good/bad for lactation. (If you're worried about your diet and how it affects your milk click here.)
Good news! There's no evidence supporting that any particular food needs to be universally avoided. What is true is that having a healthy, well rounded diet, is beneficial for YOU, and can help you feel so much better overall. You also don't need to eat a perfect diet when you're feeding your milk to your baby. (I love the 80/20 rule...80% nutritious and 20% treats.)
I am a big fan of real food, whole foods, that help bring balance and wellness into my life. I am also a lover of food, cooking, and baking (I married a chef for a reason!). So, I'm going to share my own, original recipes that are going to help you stay on track with your diet during your lactation journey.
Kelly Maher Carvell, CLC, CLE
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