Six Postpartum Essentials to Truly Heal

It’s no secret that the path to postpartum healing can be long and arduous. The time after birth should be observed as a sacred bonding time between mom and baby. This is a time for deep care and rest for the new mother, given that you just spent the last several months growing this beautiful new life. One of the most important ways to care for yourself in postpartum is to have a solid nutrition and self-care plan in place – and seek support to help you achieve that plan. 

 As a holistic nutrition consultant, I’ve worked with several prenatal and postpartum mamas throughout their pregnancy and postpartum journeys. In working with these mamas, I consistently recommend these six postpartum essentials to assist in their journey to true healing!

1.     Eat a nutrient-dense, anti-inflammatory diet

The thorough research on the link between nutrient depletion during pregnancy and lactation and postpartum depression has shown that nutrient depletion can affect the production of key neurotransmitters (an example would be serotonin) and that lower levels of these key nutrients – folate, vitamin D, iron, selenium, zinc, fats, and fatty acids have all been associated with a higher risk of postpartum depression. 

Focus on eating real, whole foods from an organic, local (when possible) and non-GMO source. Try to eat grass-fed and pasture-raised meats and wild fish. It’s best to consume meat that is bone-in for maximum nutrient density. 

2.     Eat breakfast within an hour of waking up, and eat every 2-3 hours after that

I often hear new mamas say that they don’t have the opportunity to eat breakfast and rarely have time to eat enough throughout the day. As part of your postpartum prep, try to freeze breakfast and snack foods so that you have several options on hand when the craziness of early morning feedings and diaper changes take over. Some of my favorite freezable breakfast meals and snacks include egg cups, lactation muffins, egg casserole bakes, etc. 

 Try to keep nutrient-dense snacks on hand to ensure that you are eating frequently enough throughout the day. Some of my favorite snacks include grass-fed meat sticks, oysters, raw cheese, yogurt, energy bites, oatmeal, etc. 

3.     Hydrate often and replenish with electrolytes

For breastfeeding mothers, 10 to 15 glasses of water a day are required to keep your cells hydrated and produce enough breast milk. The more fluids that you are able to consume, the faster your body can rebuild and regenerate. I often like to recommend that my clients add in electrolytes each day. 

My favorite electrolytes for postpartum are by Seeking Health. My clients have a lot of success in achieving their hydration goals each day by purchasing a liter stainless steel water bottle prior to delivering their little one. 

4.     Take high-quality supplements to replenish nutrient stores

During the postpartum period, it is important to continue your prenatal vitamins. I also like to recommend that my clients add in grass-fed beef liver capsules, magnesium, probiotics, DHA/fish oil for omegas, and vitamin D (if you are not able to get adequate natural sunlight each day). Beef liver is like natures multivitamin and offers several vitamins and minerals that support postpartum healing and the recent nutrient depletion (beef liver is high in folate, B vitamins, zinc, etc.). Whenever possible, choose high-quality, food-based supplements recommended by your doctor or practitioner.

5.     Consume collagen-rich foods to support tissue repair and healing

Collagen is a superfood when it comes to joint repair! Collagen helps us heal, sleep, support thyroid health, regulate blood sugar and support healthy metabolism. Many mamas also have success with taking collagen in postpartum and having less hair loss. Collagen can be added to smoothies, coffee, water, etc. My favorite brand of collagen is Great Lakes Gelatin. 

6.     Keep drinking your Red Raspberry Leaf tea

Red Raspberry Leaf tea isn’t just helpful in pregnancy, it’s also essential to your postpartum healing. Red Raspberry Leaf tea is high in key vitamins and minerals (folate, B vitamins, magnesium, etc.), helps restore and tone the uterus, can curb excessive bleeding and even helps with milk production. I prefer to buy RRL loose leaf and love buying mine from Rebecca’s or Mountain Rose Herbs if you are not located in Boulder.  

Here are a few of my favorite recipes to enjoy a one-handed snack in pregnancy. For more Postpartum Recipes check out my Postpartum Meal Prep Guide HERE!

BEEF LIVER PATE

Ingredients:

1 lb Grass-fed Beef Liver

4 oz Prosciutto (diced)

1/4 lb Raw Butter

1/4 cup Raw Cream

1/4 cup Diced Shallots

2 tsp Salt + Pepper

2 tbsp Brandy

1 tsp Allspice

1/2 tsp Thyme

Sauté all spices in butter for 5 minutes or until fragrant (make sure to watch it to ensure it doesn’t burn!). Add in prosciutto and beef liver and cook until the beef liver is mostly cooked through. Then add everything into your blender and add in cream. Blend until it is super smooth in consistency and enjoy!

Fruit Leather / gelatin gummies

Ingredients:

2 cups frozen Raspberries

5 TBLS raw honey

1.5 cups lemon juice

1/2 cup grass-fed gelatin

Blend raspberries and lemon juice until smooth. Pour mixture into a saucepan and whisk in gelatin and honey. Continue whisking over low heat for 10 minutes. Pour mixture into baking pan and place into fridge to set then cut into long strips and enjoy!

Lactation bites

Ingredients:

3 1/2 tablespoons melted coconut oil

1/2 cup almond butter

1/2 cup maple syrup

1/4 tsp salt

2 tsp vanilla extract

1/2 tsp cinnamon

1 cup rolled oats (organic)

1/3 cup ground flax seed

6 tbsp brewers yeast

1/2 cup raisins

Stir together the coconut oil, almond butter, maple syrup and salt. Bring to a boil and keep stirring for 2-3 minutes. Pull this off of the heat and add in cinnamon and vanilla. Stir in the remaining ingredients and scoop out tbsp size portions on a cookie sheet covered with parchment. Place in the refrigerator to allow bites to come together! You can freeze or enjoy immediately!

PALEO BLUEBERRY + COLLAGEN MUFFINS

Dry Ingredients:
2 cups almond flour
1/3 cup tapioca flour
1/4 cup coconut flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup collagen
1 1/4 cups blueberries

Wet Ingredients:

2 eggs
1/3 cup macadamia milk
2/3 cup maple syrup
1/4 cup coconut oil, melted
1/2 tablespoon apple cider vinegar
1 teaspoons vanilla extract

Preheat your oven to 350 degrees and line muffin tin with baking cups or use the Oxo silicone cups (which makes cleanup so easy!).

Add all of the dry ingredients (except blueberries) into a bowl and mix together. In a separate bowl, mix together wet ingredients. Then, add wet ingredients into dry and mix well (may take a few minutes to get a consistent batter). Fold in blueberries and then spoon into baking cups.

Bake for 20-25 minutes or until muffins are cooked through. You can always test by sticking a fork or toothpick in the muffin and making sure it comes out clean!

I like to make a double batch to freeze and enjoy layer!

**Wild + Well does not provide any medical advice and is not intended as a substitute for the advice provided by your healthcare professional. I am not a doctor nor do I claim to be and nothing you read here should be taken as medical advice.**