Good nutrition is foundational to good health — especially during postpartum. Figuring out how to eat well can be challenging at anytime, but can feel especially overwhelming while getting to know a new baby and managing new routines or even a whole new daily lifestyle. But, with a little bit of planning, eating well can be fairly simple. Let’s start by looking at which foods can help us the most, after birth. 

Beneficial foods, postpartum
There is a long list of foods that are healing and delicious (especially when prepared well). Be intentional about adding these specific things into your meals and snacks:

• good, healthy fats 
• probiotic foods
• dark greens
• good, quality meats
• purple foods (raisins, prunes, beets)
• nuts and seeds
• root vegetables
• bone broths  
• made from scratch
• made from fresh ingredients
• warm
• soft, well-cooked, slow-cooked 
• simple (think: fewer ingredients)
• bonus points if your meal can be eaten with one hand (mugs and straws are helpful)

Foods that are not as beneficial as others, postpartum
It’s not surprising to find that the least beneficial postpartum foods are the same foods that are least beneficial in other stages of life:

• dairy
• over-processed grains and densely-glutinous foods (ex: bagels)
• fried foods
• msg, carrageenan, nitrates
• added sugar
• alcohol
• caffeine (gasp!)

Avoiding this short list of foods during your postpartum will really help your healing process. If you find yourself craving some of these things, eat something rich in good protein and fat, first — see if the craving goes away after you’ve given yourself a more nourishing option.

Keep some basics on-hand
Before your little one makes his or her arrival, make a few nourishing staples and tuck them into your pantry and freezer:

• bone broth 
• soup
• postpartum herbal tea 
• crockpot meal (protein + veggies + fat)
• stewed fruit (can be added to oatmeal, or made into a crisp)

Ask for help
So many people would love to help after the birth of a baby. Share this guide with your loved ones and ask them if they would consider dropping off a nutritious meal after baby's arrival (you can leave a cooler on your front steps for food to be placed in, in case they stop by at a time when you don't want to be disturbed).

Eat throughout the day (and night)
It takes more calories to feed a baby than it does to grow a baby (yep, seriously). Eating well and often is important for milk supply and is crucial if we want to avoid the dreaded blood sugar drop that results in hanger. Keep a few snacks on your nightstand, so that you always have some fuel close at hand.

Last, but not least, don't forget to hydrate
Water is wonderful, but fluids provide another opportunity to supply ourselves with nutrients. Broths, herbal teas, a splash of apple cider vinegar or a squeeze of citrus + a pinch of salt added to your water, are all good options.

Throw it in the crockpot and walk away (4-6 hours on high, 6-8 hours on low). Serve over rice, potatoes, veggies, whatever floats your boat. <3

Can your weight be an influence on your health and how you feel, physically?
Yes.
​
Can there be negative side effects to carrying more weight than what our body needs?
Of course.

But.
​
When I sit with someone for the first time, when we are feeling each other out and wondering whether or not we're a good fit for one another, BMI is not at the forefront of my mind. No. Want to know what I care a heck of a lot more about? Here it goes...

Lots and lots of vegetables. Clean proteins. Healthy fats. Probiotic foods (one of us is a super-fan of these fermented friends (Amber), the other is learning to embrace them (Kate)). Cooking from scratch. Nutritive beverages. Bonus points if your food is organic and locally sourced (one of the perks of living in/near farmland or close to a good farmer's market). Confused about what good nutrition means, but really want to learn? That's fantastic! Happy to help, in any way I can. Overwhelmed financially and feeling like good, healthy foods are out of reach? Shoot me a message - I'll share some super inexpensive recipes and ways to stretch out a kitchen-dollar. Have zero time? Again. Hit me up. I'll help.

Sleep is how we reset. It is how our body heals from our day. It is how our brain can concentrate on processing all of the things we encountered during our waking hours. Good sleep is crucial for our whole-health. 
Now, I know (I know) that a straight-8 is not always obtainable when you have an itty-bit(s) at home (or when you're a midwife who is constantly invited to awesome all-night birthday parties). On the nights, or in the seasons of life, when your sleep is less-than-optimal, do you make finding extra rest a priority? Do you "sleep when the baby sleeps"? Do you have mandatory "rest time" in your home? Do you take a portion of your lunch break at work to close your eyes? Do you say "NO" to the extra things - do you set up boundaries with the people in your life in a way that allows for regular sleep?

We have GOT to move, people - for real and for serious. We (and by "we" I mean me, too) are so sedentary in the U.S. (generalizing here, of course - you amazing movement-fueled mamas, I tip my hat to you!). So many common complaints/discomforts can be remedied, in whole or in part, simply by moving our bodies.

But Kate, it's expensive!
Uh, no. Walking is free.

But Kate, it's really hard to get a workout in when you have kids!
If you are averse to the word "workout" *fist bump*, change your mindset around what movement means. Have you noticed how much our kids move in a single day - heck, in a single minute?? Move your body with your kiddos. You don't have to be fancy - play a game of "What Animal Am I?", walk to the library instead of driving, or play a game of Chase in the backyard (you get the idea). 

But Kate, WINTER.
That's what coats and hats and gloves are for. Move.

But Kate, I'm tired.
Yep. Me too. I feel ya'. Work, kids, errands, second jobs, trying to keep your home clean - I understand. Move, anyway. You might even find that you have more energy after a few weeks of daily movement.

But Kate, it's boring.
Make it fun! Go do something active with a friend, turn on some tunes, laugh with your partner and/or your kiddos or come join me on a hike, sometime! 

Okay... where do I start? 

My personal favorites (for myself and for pregnant people):

walking/hiking outside 
ALWAYS outside. The outdoors are so freaking restorative for our brains and  spirits.

yoga 
I really have to be in the mood, both in mindset and in my checkbook for this one, but anytime I go I'm glad I did.
(Psst! Candlelight yoga feels insanely decadent and so, so lovely.)

swimming 
I don't do this in a "normal" way - I prefer pretending to be a  mermaid (What? It's fun!) or playing a good game of water tag, to the breast stroke.

foam rolling 
I'm new to this, but love it so far - I purchased a roller and a book and have been watching youtube videos to make sure I'm "doing it right".

Side Note:
I know Amber would be bummed if I didn't mention dry-brushing and massage, while talking about moving your body. Ask her about it - she'll totally nerd-out with you on these topics. 

Do you find time for quiet, do you have a creative outlet, do you pray, meditate or journal - what ever jam is your jam, whatever it means to you, do you make time for art and beauty? Do you acknowledge the good in the world and in your life? Do you have a heart of gratitude and of joy? Do you take a minute to just... BREATHE?

Do you have community? Do you have people in your life that you serve with your whole heart and who love and serve you back? If not, please - please - find your people. Find your people. Carry one another' s burdens and lighten the loads. Laugh, cry and do life together. Bring meals. Love on kids. Be a shoulder. Be an ear. Ask for help when you need it. Offer it, every time you can. Cheer each other on, hold each other accountable - find your people.

A close, mutual friend introduced me to Tammy and I liked her from the moment we met. Tammy is one of those rare people that will put you at ease, right from the start - she is fun, open, smart, intuitive and warm. 

Families who live between Saint Paul-Minneapolis and Northfield: Meet your ridiculously-gifted, knowledgeable, generous, open-hearted postpartum doula. (You are soooooooo lucky!!!)

Last winter, as Amber and I bonded over our reverence for this instinct and began formally creating our postpartum practice "Lying-In", we thought:
 
Wouldn't it be wonderful if there was a guide, written to and for expecting mothers, to help families plan for the first six weeks after birth?

This beautiful book is exactly what Amber and I had been talking about! "The First Forty Days", by author Heng Ou, in addition to being a guide for planning a lying-in, is a literal work of art. The writing and the images are both stunning and inspiring. Heng's nutrient-dense recipes are delicious and easy to prepare.

This guide is... perfect.

Soon after discovering Heng's work, Amber and I ordered several copies of "The First Forty Days" and began gifting it to the families we serve. I found Heng on Instagram (@motherbees) and she and I soon became friendly, through the images we share of the work that we do. When Heng's work led her to a visit in Minnesota this December, it felt like the most natural thing in the world to, while she is here, connect in real life and do something GOOD, together.

​On December 8, Lying-In has the incredible honor of spending an evening with Heng Ou, and we would like to invite you to join us.
 
This is a small gathering. We want to create a safe and intimate space for talking about what is one of the most important seasons of our lives. We have limited our group to 8 mothers and to their 8 guests (a family member – blood or chosen – who is interested in re-learning the art of caring for one another after the birth of a baby). 

We are graciously being hosted by Roots Community Birth Center, in Minneapolis.
 
Heng has offered to do all of the cooking and Amber and I will help get everyone settled-in and comfy. Please bring yourselves, someone who can help you during your lying-in and a pair of slippers for each of you – we'll take care of the rest. 

Cannot wait to see you, there!

Love Always,
​Kate

Arrive - settle in next to Mom, with a cup of hot nettles and honey.
Listen and talk - time for questions.
Midwife-y tasks, like measuring blood pressure and listening to baby's heartbeat.
Perform the Newborn Screens, for the Minnesota Department of Health.
Signature Lying-In massage.
Warm, salted, herby bath.
Fresh linens are placed on the bed.
In the kitchen: Sitz bath packets are prepared for the week and placenta is encapsulated.
Bedside table is tidied and stocked - things that Mom will need, within arm's reach.
Warm, herb-scented towels are wrapped around Mom.
Another cup of tea and some medicine.
​Mom and baby tucked back into bed, together.