Post-Partum....Tips for Thriving

One of the things I see so often is that we put so much effort and time into the pregnancy and not so much planning into the postpartum time. It bears mentioning that planning for this portion of the journey can be helpful and necessary. Honestly, it’s not necessarily about the fancy gadgets and nursery decor. Taking time to plan meals, meal delivery services, household tasks, and who, if anyone, can come to help once you get home is a critical element. Delivery can also impact the type of support you may need, so a plan is necessary.

I read an article the other day that said that we are doing a disservice by telling parents that “it takes a village.” While I don’t disagree with the statement, the village has changed, and frankly, it is typically a village you need to pay for. Gone are the days when family was directly down the street, and everyone took a shift. One of the best things you can do is plan for support, and it may be support you pay for. A postpartum doula is a great investment and can really help with the transition to coming home. It can be helpful whether you are a first-time parents or if you are bringing him a 2nd or 3rd baby. Let’s have a look at the type of support that they provide.

Practical assistance: Doulas can assist with household chores, meal preparation, and running errands, allowing the new mother to focus on her recovery and bonding with her baby. This practical help can significantly reduce stress and exhaustion.

1. Breastfeeding support: Postpartum doulas can provide guidance and support for breastfeeding, including latching, positioning, and answering questions about infant feeding. They can also offer resources for addressing common breastfeeding challenges.

2. Newborn care education: Doulas can help parents learn about newborn care, including diapering, swaddling, soothing techniques, and safe sleep practices. They can provide guidance on infant sleep schedules and assist with creating a structured routine.

3. Postpartum recovery support: Doulas can offer information and guidance on postpartum recovery, including physical and emotional healing after childbirth. They can help the mother understand the changes her body is going through and offer strategies for self-care.

4. Sibling and family support: Postpartum doulas can assist with sibling adjustment and help the whole family adapt to the new addition. They provide care and support to older siblings and help the family maintain a sense of normalcy.

5. Infant care assistance: Doulas can help with newborn care, including diaper changes, soothing techniques, and basic baby care. This can be especially helpful for first-time parents or those with limited support networks.

6. Sleep support: Doulas can offer guidance on establishing healthy sleep habits for both the mother and the baby. They can help parents navigate infant sleep patterns and offer strategies for improving sleep quality.

7. Non-judgmental support: Postpartum doulas provide non-judgmental support, respecting the parenting choices and philosophies of the family. They offer information and guidance but don't impose their own opinions.

8. Reduced stress and increased confidence: The presence of a postpartum doula can reduce stress for new parents, increase their confidence in caring for their baby, and improve overall well-being. This support can lead to a smoother transition into parenthood.

   *It's important to note that postpartum doulas do not provide medical or clinical care; they complement the care provided by healthcare professionals. The specific services and scope of support can vary based on individual doula qualifications and agreements. The level and type of support needed can also vary depending on the family's circumstances and preferences.

   Don’t underestimate meal preparation or a meal service. One of the best healing practices you can add to your routine when arriving home with your new baby is nourishing meals. Here are just a few of the benefits:

   1. Convenience: Postpartum recovery can be physically demanding and time-consuming. Preparing meals can be challenging, and meal delivery services provide convenience by saving you the time and effort required to shop for groceries, cook, and clean up.

   2. Nutritional Support: Proper nutrition is vital for postpartum recovery and for maintaining energy levels, especially if you're breastfeeding. Meal delivery services often offer well-balanced, nutritious options that ensure you get the essential nutrients.

   3. Varied Menu Options: Many meal delivery services offer various menu options to cater to different dietary preferences and restrictions, making finding meals that suit your specific needs easier.

   4. Customization: Some meal delivery services allow you to customize your meals so you can select ingredients or dishes that align with your dietary preferences or restrictions.

   5. Portion Control: Meals from delivery services are typically portion-controlled, which can help new mothers avoid overeating or undereating, making it easier to maintain a healthy weight.

   6. Reduced Stress: Postpartum is a time of high stress and sleep deprivation. Meal delivery services can reduce the stress associated with meal planning, cooking, and cleaning, allowing new parents to focus on self-care and bonding with their baby.

   7. Community Support: Friends and family who want to help can contribute by ordering meal deliveries, either as one-time gifts or through meal delivery gift cards. This support can provide a network of care during the postpartum period.

   8. Time for Rest: New mothers can maximize their rest and recovery using meal delivery services while enjoying nutritious, satisfying meals. This can help with overall postpartum healing.

   9. Specialized Postpartum Menus: Some meal delivery services offer specialized postpartum menus designed to support recovery, such as meals containing ingredients that promote healing and lactation.

   10. Dietary Requirements: Meal delivery services can cater to specific dietary requirements, such as vegetarian, vegan, gluten-free, or dairy-free options, which can be essential for mothers with specific dietary needs or restrictions.

When considering meal delivery options for the postpartum period, it's essential to plan ahead and choose a service that aligns with your dietary preferences and any specific nutritional needs you may have. Additionally, it can be beneficial to arrange for meal delivery services before the baby arrives to ensure that you have a convenient and reliable source of nourishment during the early weeks of postpartum recovery.

Trust me when I say planning the postpartum time will be the best thing you can do for your family.

XOXO-Holly

Restore and Revive

I’m going to share a story about my motherhood journey. It’s a story about figuring it out, making mistakes, and trying to be everything to everyone> I should also share that I am the firstborn daughter to my mother, and that matters. Firstborn daughter syndrome. It’s a thing. Google it. We tend to be highly ambitious, driven, caretaking in nature, and people pleasers. If I’m honest, that described me perfectly. I really wasn’t too worried about becoming a mother; I relished it. When I became pregnant with my first child, I had a late-term miscarriage. It was devastating. It then took about a year and a half for me to conceive again, and at first, I did nothing but worry. I shared my birth story on my about me page, but I had no idea what I was doing when Oliver (my oldest child) was born. I worked full-time at a job that I loved and was navigating having a newborn as best as I could. What I could not see coming was the postpartum anxiety that would hit like a freight train and challenge our little family of three. I didn’t have a lot of support, and twenty years ago, you were taught to get through it. Figure it out. Now, fast forward to today….I have three children aged 20, 18, and seven, and I figured some things out. I want to share this with you so that you can not only restore and revive your body, but you will thrive.

Some of the biggest challenges that we face is finding ourselves again. Taking care of our body, allowing it to heal, and let’s not forget the invisible load of motherhood. It’s a lot, but it can be done. Life will look different, but it will be amazing. In fact, you can thrive at this parenting thing. I will say that it takes practice and the ability to extend grace. Everyone is getting to know each other, and not only that but roles within the family change. When I first went back to work, it felt hectic and chaotic, and there were some days I drove to work through tears. But guess what? We made it! By the time I had my third son, I had systems, and through a lot of trial and error, it actually became easy. I want to make it easy for you too. This is where the Restore and Revive Program will help!

Restore and Revive is an eight-week group program. We will meet virtually, or there will also be an in-person option. Each week we will cover different topics which will help you thrive and set yourself up for success from the start. I don’t want anyone else to struggle through it. This isn’t MY way of doing things; this is a program you can implement into YOUR family to feel good. I have worked with hundreds of families, and these are the tips and tricks that I’ve learned throughout many years of trial and error. There are things that we can do that will make things easier. How will you fit everything in? How will you make time to take care of yourself and work? We’ll do it together. Simply and in a way feels good for you. We will have time to build community and share. I want you to feel great again and have tools that are tangible. Each week there will be downloads and notes from our sessions so that you can sit back and take it all in. Meal plans, pelvic floor exercises, and resources that are actually helpful, not empty promises and hard-to-follow directions. Our meetings will last 90 minutes and will be full of evidence-based information.

The Restore and Revive Program is broken down into the following Eight Weeks:

• Postpartum Recovery (hint…. it takes much longer than six weeks).

• Pelvic Floor and Core (there will be some of this each week)

• Nutrition for postpartum and beyond (Metabolic eating)

• Adrenal health and Mineral Balancing/

• Meal planning (You don’t need to spend a tone of time in the kitchen)

• How to manage a family calendar and get back to work or a new normal plan

• How to avoid exhaustion and burnout and thrive

• Implementation

This program will be launching on August 7th, 2023, and the first-time offering will be limited to ten people. I am so excited to share all of this information with you, and I promise it will make a huge difference! Due to the nature of this program, it will only be offered three times per year, so if you would like to see if this is a good fit for your family, reach out to schedule a consult, and I’d love to see you in the Restore and Revive Program! You deserve this, and I’ll be sharing everything I’ve learned, implemented, and taught over the years so that you can come to thrive in your new normal. It’s a beautiful thing.

XOXO-Holly

Setting Post-Partum Expectations

We need to prepare for post-partum as much as we prepare for birth. We need our support system to show up. We need to be having hard conversations with each other, and friends and family. We need to be planning for what we are going to need, and I am here to tell you, it is a lot more than just picking out the crib and stroller. I always tell my clients…..I will always tell you the truth, and here is the truth. Where do I see a great opportunity? Not just in bringing home your first baby, but baby number two. There is more to think of, and more to be ready for. Let’s talk about how we can be ready, and I’m gonna keep it real. I don’t want people to go into the romanticized idea of coming home. I want you to be prepared for the reality of coming home, and it can be hard. Have conversations about sleep, meals, and how your people can help you. How can you alternate making sure that you each are getting some sleep? Nothing causes more issues with your ability to regulate the nervous system and heal than lack of sleep, not to mention the ability to think clearly. Sleep is so important!

There is a lot to think about, but if we are prepared, we will be able to enjoy this time and feel supported. You need to be able to heal, love on your baby, and sometimes assimilate another child to this new world, and planning will make it better. One of the first things that I recommend is having a conversation with your partner about what the roles in the house are going to look like. The laundry, meal prep, errands, and everything else it takes to make your household run smoothly isn’t going to stop, so having conversations about these things will save endless tears, I promise.

Meal prep is a game changer, and not just when you first get home. If you are going to breastfeed and heal from birth, nutrition is a critical piece of this puzzle. You are not going to feel like preparing meals, but you are going to need meals so anything you can do to prepare for this is going to help. I always recommend people to have an instant pot. Now, don’t roll your eyes. That’s exactly what I did when my mother told me that I needed one. I ignored her advice on this for months, that is until she showed up at my house with a roast and her instant pot. This seven-pound roast with vegetables was ready in 50 minutes! You read that right, 50 minutes! A healthy meal that is packed full of nutrients only took that long. Steel-cut oats take two minutes to make, add some fruit, and nuts and you are able to start the day with the nutrition that you need to heal and take care of your baby. It is a game changer, and if you don’t have one, consider getting one. I have some sessions available at a discounted price for a 90-minute meal and nutrition consultation. We will cover how to meal prep, recipe planning, and how to make the most nutrient-dense breastmilk you can. Schedule that here.

One of the best things that you can do is have conversations with friends and or family about how they can help. People can’t come over if they aren’t going to help. Period. Don’t entertain your people. In order to visit, they need to prepare food, fold some laundry, and most importantly, listen. My favorite kind of visit is when they stop by, leave goodies at the door, and text a sweet message. Don’t be afraid to let people know how to support you, or what you need. These are your people. They love and adore you. You should be able to count on them. Gone are the days when the birthing person entertains the people who come to visit. It’s not helpful to anyone, and you don’t need any more work. My experience has taught me that people really do want to help, and if you let them know what you need, they will deliver.

Your goals upon returning home with your sweet, sweet baby need to be focused on you and your humans in your home. Be intentional in your conversations. Discuss meals, sleep, a break ( maybe you need to run to target because you want to, not becuase you have to), what can they do so that you can spend time with your baby and heal. This is a really precious time, and I want you to look back and realize that you came through the other side with amazing memories, a full heart and a lot of support. Support that you thought through, made known, and that your people delivered. There will be hard days, but there will also be days when you amaze yourself at your strength, at your ability, and you will look to the future and know that you can do it. I know that sometimes it seems impossible to imagine, but take it from me. My oldest is headed to college, and he was a NICU baby. It was hard. Despite all of that, I still look at him with amazement and think back to the endless days and nights in that NICU where everything was uncertain and I had no idea what to expect, and my people showed up in more ways than one. As he towers over me about to start the next phase of his life, I see that tiny baby sometimes, and you know what I think? I did it. I made it through all of that, but I didn’t just make it through, I loved a lot of it. I find myself still needing my people to show up, because I now know that raising these tiny humans is the greatest acheivment of my lifetime, and I look forward to watching, cheering, and supporting their next steps because I know what is possible.

XOXO-Holly

Breastmilk Nutrition... Part 2

There’s a lot to understand when breastfeeding, and when we know what we need, things seem a little easier. I want to let you know, that however you feed your baby, that is the right decision for your family. I was always getting so many questions about what to eat or not eat, and my hope is that this will explain a few things and help you understand the transfer of nutrients to breastmilk.

Choline is needed for brain development, the integrity of cell membranes, lung surfactant, and bile acids just to name a few. Choline concentrations double in human milk six to seven days postpartum. It then increases again from days 7-22, reaching a steady level in mature milk. The choline requirements in lactation are 550 mg vs. 450 mg in pregnancy. There is some research that suggests higher intakes may be optimal. A dose of 930 mg a day significantly increases choline and glycine in milk. The research suggests that higher choline levels in milk do correlate with better infant recognition memory, and choline inadequacy in young children correlates with stunting. Choline-rich foods are eggs and liver, however, you may find lesser amounts in meat, fish, dairy, nuts, seeds, legumes, and cruciferous vegetables. If you don’t consume eggs, supplementation is a good idea.

Vitamin C is an antioxidant that supports immune health. Leukocytes and antibody production all benefit from Vitamin C. The highest amount of Vitamin C is in colostrum and decreases in mature milk. There is a wide variety in breastmilk concentrations, which is related to maternal status and dietary intake.

Fatty Acids. The type of fat in the diet directly impacts fatty acids in the milk. This is true for Omega 3 fats, Omega 6 fats, transfats, saturated fats, and non-saturated fats. Another important point to note is that milk fatty acids can be drawn from maternal stores or synthesized in the breast. There have been over 150 different fatty acids identified in human milk. The quality of animal fat does seem to matter. There was a study done in the Netherlands that determined that people who ate an organic diet of meat and dairy from organic sources had a much higher level of CLA (conjugated linoleic acid) in their milk. CLA has been shown to benefit metabolism and immune function and could lower the risk of allergies and asthma in infants. Now let’s talk about the type of fat. Healthy fat is unprocessed fat. Examples of these are olive oil, avocado oil, macadamia nut oil, and coconut oil, animal fats (from healthy animals), dairy fat like butter, ghee, and cream just to name a few. If possible, avoid excessive intake of Omega-6 fats (vegetable oils), trans-fats, and partially hydrogenated oils. Studies show that there is no safe level. Unfortunately, the US has the highest level of trans fat due to our highly processed diet.

DHA. Studies have shown that people with a high level of DHA in their breast milk have better neural and visual development. The concentration of DHA in human milk varies more than 10-fold and depends on the mother’s dietary intake. A lot of the variation can be explained by the dietary intake in late pregnancy (3rd trimester). Food sources high in SHA are as follows: seafood, fish, eggs, and grass-fed beef, Research does show that breast milk concentrations of DHA do reach a “saturation level” at maternal intake of 500-100 mg per day. If seafood and fish intake are low or inconstant, it can be helpful to take a supplement (fish oil, krill oil, or an algae-based DHA. Vegetarian or vegan diets must use an algae-based DHA supplement to supply adequate DHA.

Vitamin A is critical to infant growth, immune system, brain, and vision development. Colostrum is higher in vitamin A than mature milk and this is necessary to build infant liver stores. In the first six months of life, babies receive 60x ( yes sixty), a higher amount of vitamin A than they received during the 40 weeks of pregnancy. The amount found in breast milk depends on maternal intake. One thing to note is that Vitamin A levels decline in milk over time. There have been numerous studies that show breast milk is often low in Vitamin A 46% of the time. Here is one thing that I will caution you about, if you are going to supplement Vitamin A, the type of Vitamin A matters, and it is a good idea to partner with your provider in regards to the amount. Vitamin A is one of the vitamins that can build up to toxicity, so don’t run out and consume a lot of it without partnering with a dietician or provider. There are plenty of food sources for Vitamin A such as butter, ghee, lard, tallow, and some seafood.

Breast milk is commonly regarded as low in Vitamin D. The concentrations are dependent on maternal intake and production from sunlight. Approximately 20% of maternal vitamin D is transferred into the milk. There are also higher levels in hindmilk rather than foremilk. Studies show that supplementation of 6400 IU per day supplies adequate amounts to maintain maternal serum levels. Studies have also shown that there is no need to separate infant supplements if mothers are supplementing. Studies show that food is not the greatest source of Vitamin D, so head outside and get some sunlight.

I realize that these last two blog posts are pretty full of info. One thing that I want to remind everyone of is that your diet does not need to be perfect. Your breast milk is still FULL of what your baby needs. I often get asked how people should know what is important, and what is actually going into your breast milk. I am hopeful that this information has broken down the nutrient density of breast milk and left you with information on how you can make the biggest impact.

Breastfeeding can be a little overwhelming, and when you are also trying to consume a healthy diet while doing everything else as a new parent, it can seem like it is hard to know where to start. A healthy eating plan is imperative. I can simplify this process for you. Schedule a time with me here.

XOXO-HOlly

Nichols, L. (n.d.). Nutrition for Breastfeeding – Womens Health Nutrition Academy. Lilynichols.Com. Retrieved June 21, 2022, from https://whnacademy.com/product/nutrition-for-breastfeeding/

Nutrition for Postpartum

One of the things that I hear often is that people are so excited to birth their baby because they want to go back to their pre-pregnancy eating habits, and while that is tempting, I’m sure, what if we looked at it as a transition to a more healthy you? If we were honest, we would probably admit that we all could stand to make some nutritional changes. What if I told you that what you eat impacts your long-term health? What if I said that our diet impacts us on a cellular level? What if you knew that you would feel better, have more energy, and boost your immune system? Maybe, we could make the changes that will impact our health in a way that would be life-changing. Life-changing for us and our children. I want to be very clear, I HATE diet culture. I feel passionate about educating people on how they can feel great, have energy, and build their immune systems. There is nothing worse than taking care of our babies when we are struggling with sickness.

I have a couple of resources that are my favorite. The book The First 40 days is chock full of information that will support your health and well-being during postpartum time. If I am being honest, we don’t do this well in the United States. In Bangladesh, some typical meals are kalijira bhorta or black cumin mash seasoned with garlic and mustard oil which is thought to stimulate lochia and increase milk supply. In Nigeria, some traditional postpartum foods are pepper-leaf soup twice per day. This is made with scent leaves, utazi, udz, uziza, and ginger. It is believed that the spices help to restore the uterine genitourinary system. In India they use tradional Hariyali foods like panjiri. Panjiri is a warm, roasted whole wheat pudding containing dried fruits, seeds, nuts, and spice-infused waters with carom and fennel seeds, stimulating lactation. “Whether these foods and practices have proven nutritional or medicinal properties and the science is not wholly conclusive, there is immeasurable value in nourishing the birth parent.” (New York Times) One undeniable thing is that unless there are cultural ties that are binding new parents to the postpartum period, carried over from family matriarchs or traditional birth workers, a lot of us are left going back to our ways of eating on the go, grabbing something quick so that we can continue with our day with little to no thought on how we can nourish our body and our babies.

Let’s look at some of the foods that can benefit postpartum time to replenish our reserves and promote health and healing.

Soups and hearty stews with curries made with bone broth-these foods supply collagen-building amino acids (glycine, proline, and hydroxyproline), which are essential in the healing of the perineal and pelvic floor. It is also high in electrolytes and micronutrients.

High-iron, high protein foods. Slow-cooked meat like pot roast or pulled pork. This next one will be hard for some people, although from a nutrient perspective, it is jam-packed. Organ meats. Liver, Kidney, and heart. Lilly Nichols has lots of great tips on how these things can be “hidden” in meals so that you are getting the benefits.

High-fat foods. Pork, ghee, fatty fish, nuts, and seeds. These are great for breast milk.

Omega-3 fats. Seafood, eggs, grass-fed beef. These foods are high in choline which is imperative for a baby’s brain development.

Iodine-rich foods. Fish/seafood or Seawood broths.

Soft cooked vegetables.

Well-cooked grains/starches. Oatmeal, sweet rice, sweet potatoes. When this is eaten with protein, it is excellent to stabilize blood sugar and energy.

When I did a simple google search, some of the recommendations of foods to eat postpartum were things like chicken noodle soup ( I don’t mind this one so much as if it contains veggies, bone broth, and protein which is nourishing to the body). Some of the other suggestions were salted crackers, beef jerky, and apples. I fear that when googling this, that may stick with you, and one might be led to think that a snack of crackers is sufficient, especially when our culture puts a strong emphasis on “getting back to our pre-pregnancy body.” We need to focus on nourishing our body, healing, and having the energy required to take care of a newborn.

Here are some additional suggestions of powerhouse foods to aid in recovery and leave you feeling nourished.

Whole grains (rice, millet, quinoa, oats, and amaranth

Nuts and seeds. (almonds, walnuts, flaxseeds, pumpkin seeds, and brazil nuts)

Healthy proteins (organic eggs, chicken, grass-fed beef, wild salmon, sardines)

Seaweed

Legumes that are soaked to prevent gas. (black beans, adzuki beans, and chickpeas)

Olive oil or Avocado oil for cooking

Bone broth

I think that what we need is knowing that there are foods that we can add that will nourish our body, build our immune system, and will taste good, all while allowing us to heal—adding things that will promote tissue healing, improve circulation and contain nutrients that support hormonal health and emotional balance in our postpartum recovery. The goal is not to hurry our postpartum time. You grew a human. That’s a big thing, and I think it is high time for our culture to recognize its impact on our bodies and minds. Take the time, don’t hurry, and make things that promote your health a priority. Parenthood is a long road full of ups and downs, and you can do this. Let’s create a foundation that prioritizes your health and well-being as well as your babies. You will be happy that you did.

XOXO-Holly

Makhijani, P. (2021, February 25). How Food Traditions Nourish New Moms. The New York Times. Retrieved February 11, 2022, from https://www.nytimes.com/2021/02/25/parenting/postpartum-food-traditions.html

M. (2020, March 18). Real Food Postpartum Recovery Meals: 50+ Recipes & Freezer Tips. Lily Nichols RDN. Retrieved February 11, 2022, from https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/

Six things I wish I knew about the Postpartum Period......

When I think about all things baby, I am often left wondering why we spend so much time preparing for baby and pregnancy, labor and delivery, and we often forget about what happens when you bring your baby home. Not a lot of people talk about what really happens, how we feel, or what reality looks like. Once you get home, I’m going to be honest. Reality sets in. Whether this is your first baby, or your third. Things look different, and it is critical that people start to talk about it. There are long nights, breastfeeding, visitors, and TAKING CARE OF YOURSELF. Read that last part again. You need to take care of yourself, so that you are able to take care of that sweet baby. Below are things that I wish I knew when I brought my kids home, and things I discuss with all my clients so they feel prepared, and feel less overwhelm.

1. Get the Book The First Forty Days! It has amazing recipes for healing and I’m telling you, you won’t be able to put it down. Read it before baby comes. It will serve you well. In almost every single culture but ours, they really honor the postpartum period. A lot of other cultures lead the postpartum time with this concept. 10 days in the bed, 10 days on the bed, 10 days near the bed. I want people to understand that after you have a baby, there is an open wound the size of a paper plate. That is where your placenta attached. If you were walking around with that wound outside of the body, people would want you to rest and recover, but because we can’t see that it’s easy to forget how important healing time is. I am going to give you permission right now. You don’t have to go to Target. Send someone else. You don’t have to entertain people who come to see your baby. They can get their own water. You don’t have to LEAVE YOUR HOUSE. Spend time getting to know your baby with all the cuddles. Eat, Sleep, Rest and repeat.

2. Arrange your home to be convenient. I will tell you a little story. When I brought my first baby home, everything was perfect, or so I thought in my head. Nursery was perfect, house was so clean, everything was organized. It was organized like a museum, rather than a home that was about to have a very sore mom and new baby. I had a level four episiotomy, and a baby that ended up in the NICU. The main floor did not have a rest room. There was one upstairs, and one in our finished basement. I had over a hundred stiches and could hardly take two steps, let alone go up and down to change diapers. It was literal hell on earth. It wasn’t until my step mother came to visit that she set up little stations all over the house so everything was arranged on what worked for me and baby. A nursing station in the living room, a changing station in the dining room, our sunroom became his nursery. My home had been arranged in perfection for guests, not a mother who could barely walk or a baby that spent time in the NICU. Arrange things for convenience. You’ll thank me later, I promise!

3. Meal Plan. Get an instant Pot. Pre make food so that meals are the absolute last thing on your mind. Sign up for a meal plan service. I love SAKARA, Hello Fresh, and look locally. If you are in Minneapolis or surrounding areas, Hola Postpartum is amazing! Have a friend or family member set up a meal train. If you don’t, two thing will happen. One, you will eat non stop take out which gets expensive, and won’t promote nearly enough of the nutrients that you need for healing, or two, you will skip meals altogether. Neither of these options are great.

4. Use your resources. Listen to your body and mind. There are so many professionals that aid in the postpartum time. Pelvic Floor Specialists. Post Partum Therapists. Post Partum Doulas. IBCLC’s (International Board Certified Lactation Counselor). These people are specifically trained to aid in your postpartum journey. There are there so that you are not sitting up late at night feeling like you have no support. This is hard. I will be honest with you. This is one of hardest times that you will face, and I am here to tell you. YOU CAN DO IT. There will long nights, there will be tears, but you are strong, so there is no doubt in mind that you can do this! Reach out to people that can help you. Sometimes the advice from your family members is riddled in judgement, you just don’t need that.

5. Talk to your partner about who does what. Laundry. Cooking, Shopping. How will things look different in the immediate postpartum time, and go forward? Who will do what? If you have a plan go forward, there will be less arguing. I have seen this work. It’s ok that roles switch for a while. No one says that if they roll one way, that they can’t go back, although I will tell you, sometimes they don’t . You have added a whole person to the mix. You will find your new normal. Things level out. It get’s easier. Allow yourself grace and patience. The parenthood journey is one of the most amazing things you will do.

6. Schedule time with your partner. Schedule time for each of you to do things that you love. This is one of the most critical things that I can encourage you to do. YOU DO NOT HAVE TO IGNORE THE THINGS YOU LOVE. You just have to make time to do them. Even if it is for 30 minutes. My husband loves to run errands. Alone. He loves it. That is something that I understand and appreciate, and honestly the Target runs get done. I hate to do them. I love to spend time hiking. It’s my thing. We each understand that having this time to ourselves helps the family function happily. Maybe it’s meeting friends to play cards , or you want to get a manicure with your sister. DO THESE THINGS!

I tried to do all the things. The only thing that really ended up happening is I was exhausted, crabby, and felt like I was never going to heal or catch up. Sometimes I just needed someone to give me permission to just rest with baby. So, if you are someone like me who needs permission, YOU HAVE PERMISSION to not do all the things, and to relax, heal, and hug that baby.