Healthy snacks for the breastfeeding and the non-breastfeeding 

It may seem weird that I’m posting about breastfeeding tips as my little one is almost one and pretty much weaning himself off of breastfeeding, but it’s never too late, right? Plus some of these recipes can carry me over even when I’m done nursing and wanting a healthy snack. 

I find myself needing these tips because the more he eats regular food, the less milk I seem to be producing. He mostly nurses at nap time and at night but I still have to pump for when my mom watches him. And maybe it’s my stress about pumping and nursing that’s slowing my flow but I find these tips really help and felt the need to pass it along. 

I’m starting to work out more and gearing up to go back to part time work, so as I said before some of these are perfect healthy snacks for anyone.

Lactation Smoothie

1 banana

1 cup of milk or almond milk

1/3 cup of rolled oats 

2 tbsp honey

1 tbsp peanut butter

1 tbsp brewer’s yeast

1 tbsp flax

1/2 tsp vanilla extract

1/2 tsp cinnamon

{To make it a non-lactation smoothie, take out the brewer’s yeast. I mix it up and add strawberries and other fruit to it and omit the peanut butter and cinnamon. It’s really good!}

Lactation Cookies 

{I used the same recipe that I posted about previously}

Ingredients:

2 Tbsp. flaxseed meal 
4 Tbsp. water

1 cup butter, softened

1 cup white sugar

1 cup brown sugar

2 large eggs

1 tsp. vanilla

2 cups all purpose flour 

1 tsp. baking soda

1 tsp. salt

3 Tbsp. Brewer’s Yeast 

3 cups quick oats

1 cup chocolate chips

Directions:

1. Preheat oven to 375ºF. 
2. Mix together the flaxseed and water and let sit for 5 minutes.
3. Meanwhile, cream together the butter and sugars.
4. Add eggs one at a time and mix well.
5. Add flaxseed mix and vanilla.
6. In a medium bowl, combine together flour, baking soda, salt, Brewer’s Yeast, and oats.
7. Add to the butter mixture 1/2 cup at a time.
8. Once the dough is mixed together well, add chocolate chips.
9. Bake for 9-11 minutes.


Overnight Oats
1/2 cup of rolled oats

1/2 cup of milk, yogurt or kefir {whatever you want}

☝🏽That’s the base and you can add fruit or whatever you like from there. Mix the oats and the milk together and let sit in the refrigerator overnight. In the morning, mix in whatever you like. Berries, apples, nuts, etc. Here’s a good link to check out: Overnight oats recipes

Some other tips for increasing your supply are things you should be doing anyway:

  • Drink lots of water 80-100 ounces. Just drink water as much as you can. 
  • Make sure you’re eating enough small meals throughout the day. 
  • Some healthy snack options: bananas, granola bars, Greek yogurt, trail mix, cottage cheese, pretzels, nut butters, fruit

Now for those that are breastfeeding the above works for you as well as these:

  • Pump!
  • Try the recipes in this post! 
  • Try some foods that boost your supply- asparagus, oatmeal, quinoa, fennel, flax, whole grains, berries, tomatoes, spinach, carrots, milk, cheese, chicken

I have to admit I’m a little late on trying these tips. Like I mentioned before, my son is almost 1 but this would have been a lot more helpful had I done these things from the beginning. So I’m passing this on to those who may need it! 😉

Pinterest Win: Lactation Cookies

Not everything on Pinterest is easy. In fact, 90% of the things I’ve tried end up being much more difficult than just buying it or hiring someone else to do it. But what’s the fun in that, right?

As my baby is eating more and more regular foods, my milk production has dropped a little. My plan was to nurse for at least a year, so I was looking for some ways to increase my milk production. This led me to lactation cookies. I found some that I planned on buying online already made but  a friend of mine suggested I check out her Pinterest board for breastfeeding. She had recipes for all kinds of things, so I picked one and gave it a go. Surprisingly it wasn’t as bad as I thought. 

 Here’s what you do 👇🏽

Ingredients:

2 tbsp. flaxseed meal
4 tbsp. water

1 cup butter, softened

1 cup white sugar

1 cup brown sugar

2 large eggs

1 tsp. vanilla {I like to use a little more for that extra flavor.}

2 cups all purpose flour 

1 tsp. baking soda

1 tsp. salt

3 tbsp. *Brewer’s Yeast {This was hard for me to find. I ended up going to a vitamin store like The Vitamin Shoppe to get it.}

3 cups quick oats

1 cup chocolate chips

Directions:

Preheat oven to 375ºF. 
Mix together the flaxseed and water and let sit for 5 minutes.

Meanwhile, cream together the butter and sugars.

Add eggs one at a time and mix well.

Add flaxseed mix and vanilla.

In a medium bowl, combine together flour, baking soda, salt, Brewer’s Yeast, and oats.

Add to the butter mixture 1/2 cup at a time.

Once the dough is mixed together well, add chocolate chips.

Bake for 9-11 minutes. (I did it for 10 minutes.)

– recipe from Lifestyle Hunting


This recipe made so many cookies. Well worth it to make instead of buy. Pinterest=win!!

Not only did the cookies taste good, but it worked. 


Check it out! ☝🏽The milk was a-flowing! 

So for all you breastfeeding moms who are looking for things to try to increase milk supply, I highly recommend this recipe. I also used Traditional Medicinals Mother’s Milk tea (tea and cookies, what could be better!)

I’m always open to hear what you did to help with milk production. 

But first, coffee

I’ve found a new summer drink…and it’s perfect for anyone who loves iced coffee and somewhat healthy drinks! 

A couple of days ago, my husband brought home Cool Brew decaf coffee for me and Bolthouse Farms Vanilla Chai Tea for himself. I’m nursing still so I try to limit how much caffeine I’m taking in to either just decaf or one 8 ounce cup of regular a day. Well, that day I decided to mix the two and see how it tasted. It’s heaven! And it’s got 9 grams of protein. It’s not perfect though. There is a bit of sugar but it’s still a better option than that Starbucks you would have normally picked up. 

Yum!

Try it iced or hot, you won’t be disappointed! 

A Week of Healthy Lunches & Snacks

I always hear that eating healthy is hard because it’s expensive, time consuming and labor intensive. Well, it really doesn’t have to be. I know, it’s easy for me to say because I’m not working anymore and have a lot more free time than I used to. But actually, I’m finding that I just didn’t make the time. Same goes for exercise. We can make excuses for anything but once you start, it becomes easier and easier and more a part of your daily routine. Plus you feel better and that makes you want to continue.

Here’s what I’ve found to be my faves:

Sunday

  • Snack: We’ve discovered the veggie tray from Sam’s Club is perfect for snacking. Of course, you could buy each individual item but it’s so much easier to buy it like this and it tastes super fresh. It comes with carrots, broccoli, cauliflower, celery, snap peas and cherry tomatoes with a greek yogurt ranch dip and is perfect when you want a snack but don’t want anything too heavy before a meal. Veggie trays, not just for parties anymore!

veggie tray

  • Lunch: Chicken salad sandwiches. We buy the rotisserie chickens from the grocery store, cut it up and I add Kraft olive oil mayo, creole mustard, a chopped up boiled egg, onions, celery (whatever you like to add to your tuna or chicken salads), a little salt and pepper and there you have a quick and easy and healthy chicken salad to make sandwiches with or to eat with crackers.

Monday

  • Snack: I like Belvita or Nature’s Valley breakfast bars. They are a perfect mid-day pick me up.

 

  • Lunch: Another option I like is to make a couple of meals on the weekend and then take them to lunch throughout the week. One of my faves is lasagna. Easy to make, and easy to take with you. Lasagna is extremely versatile. You can put whatever you want in them and you can make as many as you want and freeze them for later. I recently made a ground turkey lasagna (recipe on the blog) and it was amazing!

Tuesday

  • Snack: Granola bars. My fave is the Kind bars and the flavor I like the best is the blueberry vanilla and cashew fruit and nut bars.

Kind_bar_blueberry_vanilla_cashew1

  • Lunch: The easiest and probably most tried-salad. I like to grab a Tupperware container and throw all the veggies I like into it. I add romaine lettuce, cucumbers, tomatoes, bell peppers, sometimes the chicken salad that I talked about earlier or just baked chicken cut into strips. Salads can be whatever you want. Add a low fat dressing of your choice on the side and you’ve got a great and satisfying lunch.

Wednesday

  • Snack: Thanks to Pinterest I’ve found a tasty dip for fruit. Depending on what your fruit of choice is (mine happens to be Honeycrisp apples at the moment), slice fruit and then add them to this great dip made with greek yogurt (I like Dannon light and fit vanilla greek yogurt), peanut butter (or an almond butter), honey and cinnamon. Trust me, you’ll love it!

apples and dip

  • Lunch: If you’re ever in the Uptown New Orleans area and get the opportunity to have food made by Green To Go (@greentogonola, 400 Poydras, 504.460.3160), don’t pass it up. As I said before, I’ve recently stopped working but when I did, I worked part-time at a boutique on Magazine Street. Gia the Green To Go lady would come by Wednesdays and Fridays with lunch, mostly salads, wraps and hummus. All fresh and homemade. We looked forward to those days because we knew we were going to get something healthy and tasty to eat and the best part was she came to you. No one had to leave to go find lunch. From watermelon salad to chicken caeser wraps to beet hummus, Gia has something for everyone. My personal fave is the Barre 3 salad with tuna, cannelloni beans, kale, carrots, parmesan and a caesar vinagrette that is out of this world and vegan friendly.

Thursday

  • Snack: Fruit. Best snack ever and you can’t go wrong. Just pick what you like. Top choices right now since it’s summer-watermelon, cherries, strawberries, apples, oranges/satsumas or any kind of berry.
  • Lunch: Soups-also easy if you’re buying them already made or you can make your own and freeze the leftovers. I just made a shrimp and corn bisque in the crockpot (recipe on blog) that my husband loves. It’s cheap to make  and easy to transport.

Friday

Snacks: Nuts or trail mix- I’ve posted my favorite before. The Wild Roots trail mix I’ve only found at Sam’s Club and it’s a hit in my house. I’ve also discovered a brand of dark chocolate covered nuts at Walmart called Nature’s Harvest that is the perfect sweet treat when you have a sugar craving.
IMG_1561

Lunch: Wraps.This can also be a great lunch option for those on the run or a good make ahead meal for the next day. Since I’m pregnant, I’ve been staying  away from deli meat but you can fill a wrap with anything you like or just veggies. Chicken salad, tuna salad, turkey, the sky’s the limit! And they’re good and portable to take on the go. If you are in the New Orleans area my favorite places to get a wrap other than Whole Foods is City Greens (www.eatcitygreens.com), Fresh Bar (www.freshbarnola.com) and the Pita Pit (www.pitapitusa.com).

Saturday

Snacks: Not sure if this classifies as a snack but my favorite treat to indulge in during my pregnancy (and even before) is Pinkberry. Oh how I love frozen yogurt! It’s one of the hottest summers here in Louisiana and short of staying inside all day long, the second best thing to cool you off is some kind of frozen treat. Don’t get me wrong. I love a good snoball but it’s not the healthiest option. Pinkberry has a new coconut non-dairy flavor that is so good I didn’t even know it was non-dairy. The best part is putting your favorite toppings on it. I usually go with fruit and sometimes Nutella. Go crazy! If there’s no Pinkberry in your area, I’ve found these fruit and veggie popsicles (I know it sounds weird) that are perfect anytime. Found at your local grocery store, Outshine Fruit and Veggies Popsicles are made from real fruit and vegetables so you don’t feel bad about eating sweets!

popsicle

Lunch: Panera-Whenever I’m in a hurry and want something filling but comforting I go to Panera. Most of them have drive thru windows or rapid pick up that let’s you buy it before hand and just run in and grab it. It’s better for you than fast food with options like kale caesar salads with chicken or a vegetarian summer corn chowder. It’s really one of the best options for those that are on the go or really whenever you’re in the mood for good food.

 

Hope this helps. Of course, these are just my suggestions and there are tons more out there. What are some healthy options that you like to eat?

Stay Healthy!

XOXO

A Halfway Point

So I haven’t written in a few days but I’ve been busy working and my husband and I have been traveling. Well he’s been traveling for work and I’ve been traveling to shop!

I’m at the halfway point in my pregnancy (20 weeks!) and boy is my back feeling it. Needless to say I’ve been neglecting my workout commitment and spending my days laying on a heating pad with my feet up since I’ve been back from our trip. Not to mention we were in New York City so have I been eating healthy? Well, what do you think…

Now that I’m back, I’m back on my mission to continue having a healthy pregnancy. We did a lot of walking while we were away but also a lot of eating! So now I’m back to my treadmill cardio sessions and medicine ball strength training.

Since I was laid up today on the heating pad, I didn’t want to just eat my way through the day, so for breakfast I had a decaf coffee with a splash of the natural bliss all natural creamer and one truvia. Then I had a breakfast wrap made with 2 pieces of turkey bacon, one egg white and some reduced fat shredded cheese rolled up in a flour tortilla. Then later for a snack I had smoothie made with the protein powder I talked about previously, a scoop of all natural Jiff peanut butter, a few frozen strawberries and some reduced fat milk. And to add to my sweet craving, I had one serving of this:

So yummy!

How do you think I’m doing so far?

Be Well!

XOXO

 

Some of my favorite things…

Because I’m hungry ALL of the time, I’ve had to be creative with my snacks. Anyone who knows me knows I love to eat and I always have snacks on hand. Now I’m on the hunt for healthier options since I’m eating for 2!

Some of my faves include:

  • apple slices or grapes and cheese (some of my favorites are pictured below)
  • a banana and a Belvita biscuit

IMG_1418

 

  • nuts

IMG_1419

  • apple slices, walnuts and cheese cubes drizzled in honey
  • celery stick boats (fill cut celery sticks with natural peanut butter or almond butter topped with almonds or raisins)

FullSizeRender

I try to pair things with a piece of fruit for the sweetness cravings 😉

Hope these ideas help you like they’ve helped me!

Stay healthy!

XOXO

 

 

 

A work in progress…

This title seems to be the story of my life! I used to think of myself as a very active person. I bought a Nike fuelband and was always counting my steps and logging my sessions. I’m a personal trainer for goodness sake….among other things. I’m always working and always have a million side jobs. That’s how I’ve always been. But ever since I found out I was pregnant, I’ve been so extremely exhausted that I lack the energy to even get dressed sometimes! I’ve slowed down on work and life in general.

But I’m back! So as I find my strength at 12 weeks now, my motivation gets clearer. I need to continue to stay healthy for my baby and to show my clients that I practice what I preach. So I’m starting back slowly. I have a small home gym, nothing fancy but I told myself that I need to get back into my cardio the less I work and am on my feet. So Monday I started out with 30 minutes of walking at 3.0 mph. Slow for me but maybe not for everyone. It didn’t matter. I did something and I felt better. So I will take each day as it comes.

As far as my eating habits are concerned, well I’m always hungry! But that’s to be expected. I’m carrying another person along for the ride. So instead of eating everything in sight I’m focusing on healthy snacks. Here’s one that I found at my local Sam’s Club:

IMG_1341

I also am trying to make more smoothies since it’s a fast and easy way to get in fruits and veggies on the go. Plus it helps that we got a Nutribullet for a wedding present! I bought some frozen fruit from Sam’s (whatever you prefer mixed fruit, strawberries, blueberries,etc.) and mix 2% or almond milk, a banana and a scoop of vanilla protein powder. Something basic since I’m not trying to bulk up or anything! This is the one that I use:

IMG_1342

However before I was preggo, I used a powdered green  superfood from my local Whole Foods Market along with fruits and almond milk. I only stopped because the taste didn’t agree with me and I guess the baby!

Stay with me as I continue on my path to wellness and staying fit during my pregnancy as well as trying to be a first time blogger and learning how to maneuver this site!

Be Well,

XOXO