Your body is doing so very much in the postpartum time . . . From working on healing itself from pregnancy, labor and birth; producing milk for your baby's sustenance; and re-establishing its own hormonal rhythms. It's a time of great physical demand! Here are a few key ideas to support your nutrition during this time, and a recipe for your postpartum: Birth Recovery Stew.
When my first baby was born, I was employed by a global firm who provided daily catered lunch. I never packed snacks or lunch or even dinner if I had to work late, it was all simply provided. I remember so vividly sitting at my kitchen table about three days after he was born, it was 2pm and I was feeling hungry. I thought to myself "when is lunch coming?" It took me a moment to realize that I had to provide it for myself. Well after a chuckle at myself I got up and figured out a meal. I was unprepared for home-based, healthy meals in my postpartum!
And I'm probably not the only one who finds themselves in similar situations . . . that is of feeling overwhelmed by the idea of feeding yourself well in the postpartum period when you are tired, overwhelmed and physically drained. The postpartum period is one of extreme changes and challenges, leaving very little room for planning and preparing healthy, nutrient-dense meals for the entire family. So let's break it down a little with a few tips from a certified Postpartum Doula in Sonoma County servicing San Rafael, Santa Rosa, Novato, Petaluma and the North Bay Area.
Think ahead while you are pregnant
While you are pregnant, make some time in the last four weeks or so to make a postpartum meal plan. This could be writing up grocery lists to hand out to folks who want to help, stocking your freezer with a few pre-made meals, stocking your pantry with supplies for quick, nutrient rich meals
Depend on your village
We always talk about it takes a village to raise a child, and mama, it starts in the postpartum. Welcome the support your village, your people, have to offer you. When they ask what they can do to help, ask them to prepare you a home cooked meal. Be specific too! If your bestie makes the most delicious soup, ask for it. If your mother wants to help but she isn't a cook, ask her to pick up groceries and give her a list of what you want. Having a friend set up a meal train is great way to ensure meals are coming to your door when you need them!
Give your body and yourself some grace
I know the feeling of wanting your body to get back to "normal" once baby is born. You look down at what had been a very round and firm belly with your baby cozy inside, and now it's loose, squishy and deflated. Love your body for what it has done, give yourself grace for how you look right now. This time is transient, and it is so important.
Let whatever your body looks like right now be a reminder to you to go slow. Let it be a reminder that you are healing. Let it be a reminder that you are a warrior who has undergone a tremendous test of strength, and now is the rest period after the challenge. Feed your body well to replenish it for all the work it has done.
Eat the rainbow
When time is a limiting factor, you can still find ways to eat a nutrient-dense diet with a variety of color. In your postpartum period, eating a rainbow of fresh, non-inflammatory foods will help you to heal, boost your immune system and generally feel more energetic. Here are a few ideas for quick recipes that meet these goals.
Smoothies are a wonderful way to get a great variety of fruits and veggies, nuts and seeds, and protein into a very easily consumed and digested meal. Any combination of the following make for a great smoothie: kale, spinach, banana, pineapple, blueberries, fresh squeezed orange juice/coconut water/alternative milk product, protein powder, chia seeds, hemp seeds, maca powder.
Soups are my go-to meal year round, and especially during postpartum! Soups are incredibly versatile, are warming both physically and chemically, keep for several days and can be eaten for any meal or snack.
Protein balls are a powerful snack to have on hand and are as versatile as soups and smoothies. Quickly made up in a blender or food processor, these keep for several days in the fridge and travel well. Some of my favorite recipes come from Aviva Romm, MD and Minimalist Baker.
Cozy Recovery Stew Recipe
This delicious stew is a versatile, and quickly made up meal sure to warm your body and soul. With its unique blend of vegetables, grains and spices, this stew is a nutrient-rich meal for ideal for easy digestion after you've delivered your baby, and particularly if you've had a c-section.
Ingredients
3 tablespoons of your preferred cooking oil or butter
1 white or yellow onion chopped
1 head of garlic
4-6 stalks of celery cut into cubes
4 medium carrots cut into cubes
3 medium russet potatoes peeled and cut into cubes
2 14oz. cans of diced tomatoes
2 cups your favorite brown mushrooms (crimini, shitake, etc)
1 teaspoon ground turmeric
1 tablespoon ground coriander
1 tablespoon ground cumin
6 cups vegetable broth or water
1 lemon sliced and de-seeded
1 1/2 cups of green lentils, millet, quinoa or brown rice (sub for any protein and fiber rich ancient grains you prefer)
1 bunch of kale, deveined and coarsely chopped
1 can of coconut milk
Cooking directions
Heat a large stock pot and add in your oil over medium-high heat. When the oil is hot, add in your onion, celery and carrot with a pinch of salt, stirring frequently until the vegetables are golden brown and tender. About 7 minutes. Add in the garlic, stirring frequently until pungent and soft, about 3 minutes.
Add the potatoes, canned tomatoes, mushrooms, spices, sliced lemon and vegetable broth to the pot. Bring to a boil over medium-high heat and cook for 15 minutes uncovered. Add your ancient grains, reduce the heat to low, cover and simmer for another 30 minutes. Uncover and give your stew a good stir, add in the chopped kale and coconut milk if you are using. Cover and let cook for another 10 minutes, or until your ancient grains are completely cooked and soft.
Remove from heat and season with salt and pepper to taste.
Serve hot or store in your fridge for up to 5 days. Freeze in a mason jar or ziploc bag for up to 3 months.
** sub out turmeric, coriander and cumin, or substitute for oregano or thyme to your taste
** add in extra protein like cooked chicken or your favorite sausage
** family members want to help out? Ask them to chop the veggies that will later go into this soup, or better yet, give them the recipe and let them take control of your kitchen ;)
Continued Care with Postpartum Doula support
Hiring a birth doula is an investment in a smoother, more supported postpartum. If
you are looking for an experienced postpartum doula in Sonoma County , Arielle Goni O'Kane doula services is the best choice to meet your needs.
For personalized postpartum doula services that include postpartum nutritional guidance, meal planning, meal preparation, and so much more, visit https://www.arielleokane.com/. Arielle Goni O'Kane is an experienced and certified birth doula and postpartum doula in Novato, Santa
Rosa, Petaluma and across the North Bay Area. Arielle offers various Childbirth Services
across the North Bay Area.
Feel free to contact Arielle at 707.241.3105 for more details.
Arielle is a Certified Labor and Postpartum Doula, and a Certified Childbirth Educator. In her role as Doula and Educator, she promotes a sense of curiosity and exploration during pregnancy, provides evidence-based education for childbirth and postpartum, and offers support services guiding expectant families to claim their pregnancy, birth and postpartum experiences as their own. Arielle offers comprehensive Childbirth Services North Bay Area, Santa Rosa, Novato and Petaluma areas, and virtually wherever support is needed. She welcomes your questions about her Fertility Doula California, Birth Doula North Bay Area, Virtual Doula Santa Rosa, Postpartum Doula Petaluma and Prenatal Consulting Sonoma services.
To read more, check out Arielle's Philosophy page.
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