You might be like, what on Earth are these?! The first time I heard the word I thought they said Galápagos Islands!🤣
Galactagogues a group of foods and herbs that CAN help with your milk supply if you’re breastfeeding. There isn't one magic pill for regulating breast milk, but there are some different things that can help.
As a breastfeeding mom, one of the main things we worry about is our supply and if we have enough for our baby. There are many things that can contribute to a healthy supply, but food can be a great resource to try.
You’re going to be hungry constantly so finding ways to satiate you and support your supply are great! Making sure that you’re eating properly and taking care of yourself is equally important and staying hydrated too!
It's important to remember that every woman is different and can have different responses to these foods/herbs.
While these foods are generally considered safe to include in a balanced diet, it's important to consult with a healthcare provider before making significant dietary changes, especially if you have allergies, medical conditions, or concerns about your milk supply. Additionally, focusing on a well-rounded and nutritious diet overall is key to supporting lactation and overall maternal health.
There are several different types of galactagogues, including:
✨ Oats
✨ Barley
✨ Fenugreek
✨ Fennell
✨ Brewer's Yeast
Certain foods and spices might not work for you, and that's okay! I don’t consume gluten so barley was out for me! Sometimes it's trial and error and that's how it goes. Introduce different foods into your diet slowly to determine which ones work the best for you.
I’ve created a free guide for breastfeeding moms to help you through your journey with tips and resources and join my waitlist for my breastfeeding guide PACKED with recipes!! GRAB IT HERE!
Infrared saunas can provide so many benefits for our health and wellbeing. Using an infrared sauna can help boost your heart health and even reduce blood pressure. Researchers have compared the physical response in your body to walking at a moderate pace. This means it can help improve blood circulation too and support muscle recovery after a workout.
This is something I recently started implementing into my routine again because when I was sick a few weeks ago (besides some awesome homeopathic remedies) - the infrared sauna was so key in helping me recover! Being a mother means I'm on duty all the time, so I don't have time to be sick (plus being sick just isn't fun either).
Even when you’re healthy, this is a great self care practice that you can add to your routine. The infrared sauna helps reduce oxidative stress on your body which is associated with many different types of diseases and even the common cold!
As a mother, this is one way I've found to take some time for myself. In the infrared I'm able to close my eyes, breathe and actually meditate - which when you have an infant isn't always easy to do!
Being that I have an autoimmune, I know the importance of making sure that my body (and yours!) is healed enough before using an infrared sauna. If not, your body may not be able to handle the effects of the sauna. As always, introduce slowly and see how your body responds to the experience.
I love finding simple ways that I can serve my body as a whole like this. Not only is it beneficial to my health, but my mind too! There’s something about sitting under the warmth that just relaxes my mind and allows me to just be still and quiet for a moment. If you haven’t tried it yet, you have to and then let me know what you think!
Breastfeeding can sometimes feel like a lonely and isolating experience. We as moms are doing the act of breastfeeding; it's our boobs, our time, our whole body and mind, but there are ways that dad can still help too!
In the beginning of our breastfeeding journey we were a bit confused, worried and just unsure! There were so many different voices in my head about what I 'should' do or what is 'right' and while figuring it all out, I was blessed enough to have my hubby right there with me working it all out so that our baby was well fed and I was taken care of. It can be really helpful to have that supportive dad who is there cheering you on when things might get a bit tough.
Ways that your significant other can support you:
✨Food! I didn't leave our bedroom for a week except for the bathroom. It became my eating area, my sleeping area and of course my baby caring for area.
✨Help with Tracking: We ended up writing down how often baby was eating (time was a blur) and for how long each time. Our lactation consultant recommended that, as we truly didn't have any idea since it was a day or two after my 32 hour labor.
✨Simply being there: Being next to you when you're questioning everything, when you're enjoying your baby's first snuggles, when you're getting used to your body again -everything.
Dad might want to help, but be unsure of what to do so the most important thing you can do is to ask for help. Tell him what you’re looking for and ways that he can help you during your breastfeeding journey. Just keep communication open during this sleep deprived stage!
If you're currently breastfeeding and looking for support and resources (I wish I had something like this when I was starting out!) here’s the link to grab my guide for nursing mamas!
Breastfeeding is such a beautiful experience, but it can certainly take a toll on your body in many different ways. It’s so important as breastfeeding moms that we nourish and take care of our bodies to be able to provide for our baby. Doing these stretches is an easy thing to add to your routine and can provide a lot of relief for you! Not only that, but it gives you a moment to just be quiet and focus on yourself.
These stretches are so helpful to help with any tension and discomfort that can result from holding your baby during feeding sessions. Sometimes we can catch ourselves hunching over or not in the most comfortable position while we nurse! Remember that everyone's body is different, so it's important to listen to your own comfort level and adjust the stretches accordingly.
Working out, whether while you're in the midst of your breastfeeding journey or after your little one is weened obviously looks different than before baby appeared (I have to keep reminding myself of this). But even if you choose to not workout right now, these are great stretches for your body.
Shoulder Rolls:
Sit or stand with your back straight.
Roll your shoulders forward in a circular motion, then roll them backward.
Repeat this motion several times to help relieve shoulder tension.
Neck Stretches:
Gently tilt your head to one side, bringing your ear toward your shoulder.
Hold the stretch for 15-20 seconds on each side.
You can also gently rotate your head in a circular motion, being mindful not to strain your neck.
Chest Opener Stretch:
Stand in a doorway with your elbows bent at a 90-degree angle and your forearms resting on the door frame.
- Step forward slightly, feeling a gentle stretch in your chest and shoulders.
- Hold for about 20-30 seconds, breathing deeply.Don’t forget that it’s okay to take a moment and take care of yourself too! Finding little pockets of time during your day are going to be key when you are in this busier phase of life.
PS - if you’re breastfeeding and need a little extra support, download my free guide here full of tips and info for breastfeeding moms!
Doesn't everybody love chocolate cake!? This cake is moist and has a beautiful citrusy flavor from Young Living’s Orange essential oil. You can't go wrong! Enjoy!
Ingredients
Dry Ingredients
- 1¼ cup self-rising gluten-free flour ½ cup coconut sugar
- ½ cup cacao powder (bonus organic and raw)
- ½ cup coconut sugar
- ½ tsp sea salt
Wet Ingredients
- 1 cup coconut milk or milk of choice (room temp.)
- ½ cup maple syrup or local raw honey
- ½ cup melted coconut oil or non-dairy butter (I use Miyokos butter)
- 1 tbsp white vinegar or lemon juice
- 1 tsp vanilla extract
- 6 drops orange essential oil (to taste) (important to start small, you can always add but can’t take away!)
White Chocolate & Orange Frosting Ingredients
- 1½ cups non dairy white chips
- ½ cup coconut cream (stirred well)
- 1 tbsp melted coconut oil
- 1 tsp grated orange rind/zest
- pinch of sea salt (optional, to taste)
- 6 drops Orange Essential Oil (to taste)
DIRECTIONS
Method for Base
1. Preheat oven to 350F and prepare a 7-8inch round backing tin by rubbing a thin layer of coconut oil around the inside of the pan and line with baking paper.
2. Mix all the dry ingredients together in a medium-large bowl and set aside. Then mix all the wet ingredients together in a medium bowl right before you are ready to add to the dry ingredients.
3. Pour the wet ingredients into the dry ingredients and stir until just combined and then pour the mixture into the prepared baking tin and smooth the surface a little with a spoon or spatula.
4. Bake for approx. 35 – 40 minutes until the cake is completely set and a toothpick inserted in the middle comes out pretty clean or with few moist crumbs.
5. Allow the cake to cool for 5 minutes before removing from tin. To remove the cake from the tin gently slide a butter knife between the tin and the cake loosening it from the sides and then turn out onto a cooling rack, cake stand or platter.
6. Let the cake cool completely before adding the frosting.
Method for Frosting
1. Using a double boiler on medium heat with water in the bottom pan or bain-marie (a pan filled a little over ¼ of the way with simmering water and a metal or heat-proof glass bowl on top) add the white chocolate chips, coconut cream, coconut oil, orange zest and salt and gently stir all the ingredients together until the white chocolate has melted and there are no lumps approx. 5 minutes. Remove from heat and cool 5 minutes then add the orange essential oil and stir to combine.
2. Let the frosting set for a few minutes then spoon over the top of the cake and gently smooth out over the top, allowing the frosting to spill over the sides then smooth around the sides to cover. Top the cake with white chocolate chips and/or orange slices.
