Becoming a mother has been a transformative experience. I can live on a lot less sleep than I thought, I can be awoken from the deepest of sleep if I hear my baby stirring and I care much less about my needs or wants now that I have this little life depending on me.
As a new mom or really anyone leading a busy life, it can be easy to get overwhelmed by one’s present circumstances. Maybe you feel stuck or like things will never change or improve.
However, a goal I have for this year is to overcome my mental outlook and instead of being lead by my feelings into despair and sadness I’m working on telling myself how to feel.
My daughter is a great source of joy and I find myself choosing to be happy for her instead of moping around feeling sad or discouraged. She deserves to be happy and I want her to feel secure and loved despite how I’m feeling on the inside.
My husband bought me donuts and I cried.
Maybe it’s because I’m hormonal. Even though I’m six months postpartum.
I cried because of his kindness.
These six donuts were around $20.
These were not ordinary donuts. They were locally made foodie, novelty, bakery donuts.
That we drove 20 minutes to get at a chic downtown shop.
I didn’t find out the price until later that day when he casually mentioned that he wanted to tell me something about the donuts.
What is one topic you wish the church talked more openly about?
Perhaps it’s sex?
In her new book Sex Jesus and Conversations the Church Forgot Forgot Mo Isom goes beyond the standard chat of don’t do this until you’re married or don’t look at porn or don’t dress a certain way.
Why can’t we have an open, judgment-free conversation on sex?
Let’s celebrate the act God created for our enjoyment
And stop shaming people into ‘purity’
Instead let’s look at sex with a view of the gospel and tell people that no matter what your past, or what you’ve done or has been done to you that you have inherent worth.
That you were created by a King who loves you and wants to give you an abundant Life.
Being a first-time mom I did a lot of research on what baby products to have ready for when Lyla arrived. However, you don’t really know what works until your baby is here. For our family, these products have worked well, were mostly inexpensive and made caring for a baby easier. A major goal I had when researching baby items was to find stuff we could get a lot of use out of and not have a ton of baby stuff to store later on.
Unmet Expectations Lead to Dissatisfaction
A lot of the time life can feel unfair. Part of this feeling comes from expectations in marriage being unmet. I certainly expected my present circumstances to be different. I thought I’d work before having a baby, that I’d be in my own home, that I’d live near my family and friends. However, that’s not how life turned out. At times I feel jaded, sad and to be honest angry. I want control of my life.
Lately, I’ve been wrestling with this idea of control over my life. It doesn’t seem fair at times that the expectations of my current reality are unmet. I want to call the shots and know where my future is headed.
Lyla is six weeks old and I finally feel like I’m emerging from the postpartum fog. I expected birthing her to be hard but I was not prepared for the unique and unexpected trials of postpartum life. Of course, I’m so happy to have my sweet daughter but I’m not enjoying the challenges postpartum has brought to me personally. Everyone’s recovery and experiences are different but I want to share my experience in the hope that if you are pregnant or postpartum we can support each other in our journeys.
We arrived at the hospital at 1 pm and met our primary midwife in the maternal triage area (we also had a second midwife assist during the birth). She lead us across the hall to the delivery room where I changed into a gown and laid down on the bed. I looked out the window and noted our nice view of autumn coloured trees covering the city. The distraction was a good way to start the day.
Welcome to our family Lyla Dawn Kramer <3
The past two and half weeks have been filled with so much change, so much love and a lot of learning!
A few posts back I wrote about Healthy Pregnancy Snacks and some general guidelines of what and how much to eat during pregnancy based on recommendations from Health Canada and Registered Dieticians.
In response to that post, I was asked to create a followup post on what to eat while breastfeeding. Like pregnancy, lactation requires increased calories + nutrients to support milk production. Since I am planning to breastfeed Baby K I thought this would be a great opportunity to share some insight on how I plan to stay nourished while lactating.
How Long Should I Breastfeed?
First, off Dieticians of Canada recommends that breastmilk alone be given until six months of age and then in concert with other foods till at least 12 months of age (although Health Canada and the World Health Organization recommend breastfeeding until age 2). As mom is the primary food source for at least the first six months it is imperative that her diet contains an adequate amount of calcium, healthful fat, fibre, fruits, vegetables, and water. No matter what type of diet one is on, such as vegan it is still possible to fortify the body with these nutrients. If you are having trouble planning an adequate diet be sure to speak to a Registered Dietician. EatRight Ontario is a great place to get started in contacting a dietician or to ask a question by email.
You may not be aware of this but breastfed babies also require a daily vitamin D supplement in order to prevent a deficiency which could lead to rickets. Formula fed babies are exempt from this recommendation because their food is fortified with this vitamin. Vitamin D drops for infants can be found in the vitamin section of the pharmacy.
What Should I Eat While Breastfeeding?
One recommendation for lactating mothers is to consume about 500 more calories per day than pre-pregnancy. Although for some women this may be too much or insufficient. One’s caloric intake depends on how active they are and how much body fat is present.
As more calories are consumed more nutrients are provided to the body. Furthermore as one breastfeeds the metabolism becomes more efficient. Plus the extra pounds on a new mom will also be used to supply nutrients while breastfeeding.
Overall eating a balanced and varied diet is essential to providing one’s body with the proper nutrients.
Balanced diet: eating an adequate amount of protein, carbohydrate + fat, each macronutrient plays a different role in the body, brain, and metabolism.
Protein: meat, fish, eggs
Protein can increase metabolism and is needed for neurotransmitters in the brain
Carbohydrate: fruit + vegetables
Carbohydrates provide quick energy by raising blood sugar levels
Fat: olive oil, coconut oil, nuts, seeds
Fats keep us full, help with brain function and impair carbohydrates from entering the bloodstream too quickly.
Varied diet: eating different types of food or trying a new food each week
Try these easy substitutions to add more variety to your diet:
using quinoa in a casserole instead of rice
making lasagne with zucchini strips instead of pasta
subbing in roasted sweet potato for regular potatoes
making muffins with half whole wheat flour and half regular flour
trying plain yogurt in your smoothie over flavoured
What if I’m not Eating Enough?
The milk produced for baby is made from nutrients within the mother’s body and the food she consumes. If for some reason the mother is not well nourished her body will provide the needed nutrients to produce milk for the infant. In fact in scenarios where mothers were close to malnutrition the milk produced was adequate enough to supply the child and allow proper growth.
Furthermore feeding when baby initially shows signs of hunger (rooting, rapid eye movement, flexing arms or closed fists, sucking on hand) or feeding on cue is imperative to establishing not only an adequate milk supply but to give baby enough food throughout the day. However, each baby is different and as time goes on parents will begin to recognize their own child’s feeding cues.
Crying is a late sign of hunger and could make latching more difficult.
Are There Foods to Avoid While Breastfeeding?
Besides the obvious of alcohol and smoking, there are not any specific foods to avoid.
Caffeine intake may or may not affect the baby. The Womanly Art of Breastfeeding notes that “the amount of caffeine in five or fewer five-ounce cups of coffee (less than 750 ml) will not cause a problem for most mothers and babies.” One must also consider the size of their mug (8oz or 12 oz) and all sources of caffeine such as carbonated drinks, some pain medication, some cold medication and other medications.
A baby that is alert, wide-eyed or fussy may be overstimulated by caffeine. However, in about one cup of coffee, the amount of caffeine transferred to the breastmilk is about 1%. Although it is important to note caffeine does accumulate in the baby.
Breastfeeding moms shouldn’t feel pressure to eat certain foods for their nutrient content. Other foods will also contain the same nutrients.
Additionally, milk consumption in the mother is not essential to producing milk. In fact, calcium can be received from many other sources. Such as chicken broth, where the chicken is cooked for an extended time to soften the bones. Other sources include canned fish (salmon or mackerel) that contain the softened bones due to processing, whole grains, green leafy vegetable, tahini, almonds.
How Much Fluid Should I Consume?
According to La Leche Leauge drinking till thirst is a good guideline to follow. Most new moms find it helpful to have a water bottle nearby while feeding. As long as one’s urine is light coloured fluid intake is sufficient.
Furthermore drinking more than needed or drinking herbs does not help increase milk supply. Only the baby fully emptying the breast regularly and on cue will tell the body to produce more milk.
I’m Vegetarian or Vegan is My Baby Still Getting Enough Nutrients?
A vegetarian diet containing some animal products like eggs or dairy is usually adequate. although when these foods are eliminated as in the case of a vegan diet vitamin B12 must be incorporated somehow, usually through a supplement.
One benefit of eating a vegetarian diet is lower levels of PCB’s (environmental contaminants) within the body as these are stored in the fatty tissue. Vegetarians tend to consume less fatty foods than an animal product based diet.
What About Losing Weight, Is it Safe to Diet?
Generally, it can take up to a year to lose the extra weight accumulated during pregnancy. Part of the weight gained during pregnancy is used to meet the nutrient and calorie needs of breastfeeding. Therefore it is recommended to wait at least 2 months before trying to lose weight. During these first few months, the milk supply is established and the mom’s body is healing from birth. Finally, weight loss should be gradual, about 1-2 pounds per week.
For more information on breastfeeding in general and tips and advice on breastfeeding be sure to check out the La Leche League Website or the book The Womanly Art of Breastfeeding (I found this to be really helpful in preparing to breastfeed).
Breast-Feeding Success. (2017). Todaysdietitian.com. Retrieved 17 October 2017, from http://www.todaysdietitian.com/newarchives/100112p52.shtml
Canada, P. (2014). Breastfeeding & Infant Nutrition – Canada.ca. Canada.ca. Retrieved 17 October 2017, from https://www.canada.ca/en/public-health/services/health-promotion/childhood-adolescence/stages-childhood/infancy-birth-two-years/breastfeeding-infant-nutrition.html
LLLI | NB Maternal Nutrition during Breastfeeding. (2016). Llli.org. Retrieved 17 October 2017, from http://www.llli.org/nb/nbmarapr04p44.html
LLLI | What effect does the mother’s consumption of caffeine have on the breastfeeding infant?. (2016). Llli.org. Retrieved 17 October 2017, from http://www.llli.org/faq/caffeine.html
PFC Balanced Eating Part 1: What is PFC? – Dietitian Cassie. (2014). Dietitian Cassie. Retrieved 17 October 2017, from https://www.dietitiancassie.com/pfc-balanced-eating-part-1-what-is-pfc/