As if pregnancy wasn’t stressful enough, now we have to stress over milk supply.
I remember being obsessed with my milk supply and wanting to do everything possible to increase milk supply.
I am a huge advocate of just eating healthy and drinking a lot of water, but I did take 3 supplements both times that really helped with milk supply.
I hope to add those to the MMF Shop at some point but for now, try to get good quality of all of them. Its worth spending a few extra bucks because if supplements aren’t good quality, your body won’t absorb them so you get no benefits from them.
Mother’s Milk Tea
So since, nutrition is so huge for breastfeeding, I meal planned a ton of snacks and smoothies to make sure I was getting all the nutrients that baby and I needed that would…
- Help boost milk supply
- Healthy enough to also help me lose my baby weight.
- Made me feel full and satisfied so I didn’t have cravings.
I found smoothies to be one of the easiest and yummiest ways to get good nutrients in and also add foods that increased milk supply.
At the beginning I would make a smoothie daily.
But when I realized how easy it was to make them one of the meals a day and also add in there the milk boosting stuff… I started prepping them for the week.
So, one of my biggest tips when wanting to boost your milk supply is not just drink the tea and take the pills.
But make snacks and foods that you can add in the milk boosting foods.
There are a bunch of foods that are milk boosting.
When you get mPower, my protein powder for pregnancy and breastfeeding moms, you get a Boost Milk Supply Recipe guide that is filled with delicious snacks. Check out this post for one of my favorite lactation recipes.
Here are some milk boosting foods:
- Brewer’s yeast
- Wheat germ
- Flax seed meal
- Ginger root
Now I want to give you some smoothie making tips.
Because while smoothies can be very healthy, if you are not careful and informed, you can make them calorie and sugar bombs.
Milk Boosting Healthy Smoothie Tips
Always add protein:
Protein is the most important nutrient and its in charge of the development of your babys tissues and organs and right now your baby is getting nutrition via your milk, so what you eat matters.
Protein is also filling and will hold you over more until the next meal.
It decreases the hunger hormone, ghrelin.
It also helps you now have such an insulin response from all the fruit in the smoothie which sometimes can bee too much which decreases the hormone in charge of releasing fat cells so you can burn them.
While our focus is to get the best nutrients to baby, I also know that many of us also want to work on getting our body back and so much sugar is not going to help that cause.
Luckily mPower, our protein powder for pregnancy and postnatal breastfeeding moms is doctor formulated, medical grade, no artificial anything and THE BEST TASTING PROTEIN YOU HAVE EVER TRIED.
Don’t believe me?
Watch the Fruit
While fruit is super healthy and nutritious, you can go overboard.
Fruit is high in simple carbs (sugar), which is fine, but just dont go overboard or it will affect your hormones in a negative way.
All in moderation.
So don’t add 2 cups of fruit and then no protein or veggies or healthy fats.
Add Healthy Fats & Veggies
Smoothies are the best way to sneak in nutrients you don’t really like to taste.
For example, if you don’t love a lot of healthy fats, adding nuts, nut butters, seeds, avocado, oils to your smoothies is a great way to get them in and not even taste them.
If you are not big on veggies, adding spinach or kale to any smoothie will change its color but not the taste.
Use Water or Dairy Free Milk
Try to blend your smoothies with water if trying to go lower calorie and if using milk try to opt for a dairy free milk especially when nursing as a lot of babies have dairy sensitivities.
Ok now on to some smoothie prepping tips.
This is something you can do on the weekend when you have more time.
That’s what I do, because I still do this and my kids are 7 & 11.
I actually do it for my son as well as he loves smoothies and has one almost every day so I prep them for him so its faster to make on the fly in between school and his after school sports.
You will need:
- Ziplock bags: snack, sandwich and gallon.
- I would stock up on all those pantry staples I mentioned above that help boost milk supply.
- Protein powder: mPower Protein was formulated for breastfeeding moms
- Fresh, frozen fruit
- Greens: kale, spinach
If you haven’t yet found a good protein that you know is 100% good for you and safe for baby or found one that actually tastes good, you will be obsessed with mPower.
Just check out some of the reviews...
What you will do is first fill all the gallon bags with a handful of greens, whatever combo of fruit that you want, avocado, etc.
I didn’t take this picture as I am in the middle of a kitchen reno but wanted you to see more or less what it will look like.
Then you will grab either snack or sandwich bags and fill them each with protein powder and then brewers yeast, flax seeds, wheat germ, oatmeal etc.
This makes is super easy for when you go to blend it, all you need is your 2 baggies, the milk and thats it. Instead of having to take out each ingredient every time.
- When doing brewers yeast, 1 tsp is good.
- When doing flax, 1 tbsp is good.
- Protein, for mPower, you would use 2 scoops.
- When using oatmeal, I would add 1/4 cup.
Ok, now for the milk boosting healthy smoothie recipe.Print
1 cup almond milk
1/4 cup frozen or fresh strawberries
1/4 cup frozen or fresh blueberries or dragon fruit
2 tbsp oats
2 scoops mPower Protein For Nursing Moms
1 tbsp flax meal
1 tsp brewer’s yeast
In a blender:
Place all the ingredients and blend until smooth.
You may add more milk if you like it not as creamy.
Add ice if you like it frostier 🙂
- Dragon fruit is delicious and makes smoothies bright and beautiful and also taste amazing. Most grocery stores have it in the freezer. Even Walmart has it 🙂 Give it a try if you’ve never had it, you will be pleasantly surprised.
There are so many ways you can use mPower Protien Powder, check out this video for my favorite breakfast smoothie.