Up Your Boobie Game: Galactagogues Increase Milk AND Help You Lose the Baby Weight

GALACTAGOGUES increase milk

You may already know that galactagogues increase milk but before you head out to Whole Foods to buy some Fenugreek…

STEP ONE: DETERMINE IF YOU REALLY NEED A GALACTAGOGUE

Is sweet cheeks producing at least 6 wet diapers a day?

Is she gaining weight? (Do yourself a favor and throw away those weight charts designed for formula-fed babies. You will only give yourself unnecessary wrinkles.)

If your answer to the above inquiries is yes, then put the anxiety away for another day (the wrinkles again) because you are doing great and hereby freed from your galactagogue quest.

Caveat: If sweet cheeks is not producing at least 6 wet diapers a day or gaining weight, go to the doctor. Just do it. Low weight could be due to an improper suck, a tongue tie. There are a gazillion hiccups that are all easily fixable

STEP TWO: ADMIT THAT IF YOU DO NOT TAKE CARE OF YOURSELF, LIFE WITH A BABY IS UNMANAGEABLE

Galactagogues Increase MilkHi. I’m Brooke. I like to break my fast in the morning with chocolate, but that makes the rest of my day unmanageable.

I also like to think I can power through energy slumps with just one more cup of coffee. I love sugar. I’m addicted to sugar. I literally have to ask my husband to hide the sweets from me in the house so I won’t eat all the sweets all at once all at the time.

Eating lots of sugar makes me feel edgy, irritable, resentful and I certainly don’t need any help feeling any of those things while watching my three year old, with permanent markers in hand, use her two year old brother as a canvas while I’m stuck on the couch nursing the four month old.

Surviving the day at home with wee ones is a miracle in itself. Why make it harder by sidelining our health. <Tweet This>

STEP THREE: DISCOVER HOW GALACTAGOGUES INCREASE MILK AND HELP YOU LOSE THE BABY WEIGHT

You want to breastfeed and you want to lose the baby weight? Oooohhhh, you want to have your cake and eat it too? Yes, yes you can!

Here’s the magic formula: You burn about 22 calories for every ounce of milk produced. The more milk you produce, the more calories you burn.

However the reason breastfeeding is not a magic, get-skinny pill for all women is because you will most likely experience a crazy uptake in appetite. As you should. That is Mother Nature working at her best.

Cut too many calories, and you’ll undercut your milk supply. So how do you have your cake and eat it too, fill up on galactagogues!

STEP FOUR: WORK THESE GALACTAGOGUES INTO YOUR LIFE STAT!

Galactagogues Increase Milk

– 1 – OATMEAL

The highest rated and most recommended galactagogue is just plain ol’ oatmeal. Ironically, there’s actually no science to back it up as being effective at increasing milk supply, but most lactation people swear by it. The blog Exclusive Pumping has a great n=1 personal testimony about increasing her milk supply with oatmeal.

Not only is oatmeal a great galactagogue, it’s also the cat’s pajamas when it comes to weight loss. Personally I love overnight oats in a jar. Google it and you will come up with a bajillion recipes. But the basic idea is you put your oats + ingredients in a jar the night before and voila! It is ready for consumption in the morning (after a quick zap in the microwave of course).

My base is usually 2/3c oats + 2/3c of an almond milk/coconut milk blend. And then the embellishment begins. You can use fruit, nut butters (love me some Wild Friends Honey Pretzel Peanut Butter!), even pudding mixes. Go crazy with your Overnight-Oatmeal-in-a-Jar Self!

– 2 – WATER

Galactagogues Increase MilkI don’t know the sciencey, technical stuff but what I do know is that the more water you drink the more milk you make and the less bloated you become. Why water retention + water consumption = flat belly in the morning works, I do not know! That is for much smarter people to explain and me to enjoy.

If you’re a checklist kind of gal, I highly recommend the app Waterlogged. It allows you to track your water intake. Very little effort involved and you feel super accomplished when you hit your goal. Optimally you want to aim for about a gallon a day. That’s a lot of water! Fill that Camelbak up my friend!

– 3 – SPINACH

I say spinach but really any green, leafy thing is good. All that rabbit food is high in chlorophyll and will help your liver break down and eliminate toxins.

Every time you make a smoothie, throw in a handful. You’ll never notice.

Another hack that works for me, is to keep a box of frozen spinach in the freezer and mix it in with the pizza sauce whenever you make homemade pizza.

– 4 – CARROTS

Galactagogues Increase MilkCarrots are my go-to for when dinner is not quite ready and I’m starving (and then I look at our Compassion kid on the fridge and realize just how far from starving I really am……) They’re not super filling but you end up doing so much chewing your feel like you’re eating for days! Some mamas also swear by juicing to really maximize your nutrient intake, and carrot juice is pretty darn delicious. It is actually considered the “golden juice of healing” [source]. This Immunity Boosting Carrot-Ginger juice from Megan at The Detoxinista is sure to give you a boost.

– 5 – HUMMUS

Galactagogues Increase MilkThis one’s a bonus. Both chickpeas and garlic are considered galactagogues. If you make your own, awesome! My talents in the kitchen are more than lacking so I have never attempted homemade hummus, but I find that warehouses like Costco provide the best deals on pre-made hummus.

These Sea Salt Humbles Baked Hummus Chips are also delicious. Definitely not as nutritious as hummus, which is normally made from chickpeas, lemon juice, olive oil, and spices, but pretty darn delicious and a better alternative to Lays Chicken & Waffles!?!

– 6 – BREWER’S YEAST

Beware, I’m about to recommend a fungus… Yes, Brewer’s Yeast is made from a fungus BUT it is also a nutritional powerhouse. It contains iron, protein, selenium, chromium, and other trace minerals. Not only does it help produce milk, it also helps fight off fatigue and post-partum depression [source].

The easiest way to consume Brewer’s Yeast, is to mix the powder into a drink but there are also some delicious recipes out there involving Brewer’s Yeast. These “Booby Bites” made with oatmeal, flaxseed and Brewer’s Yeast look quite delicious!

– 7 – OILS AND FATS

Spirit fingers for putting healthy oils and fats down the pie hole! And high kick! Too much? I agree. <Tweet This>

Back to the fats…..and by fats I mean coconut oil, olive oil, grass-fed butter, ghee, avocado…..not those fabulous melt-in-your mouth Krispy Kreme sugar bombs (although they might qualify as a worthy cheat).

Fats really are a nutritional powerhouse for the breastfed babe. The American Journal of Clinical Nutrition did a study comparing a high fat diet to a high carb diet in a group of breastfeeding women.

Although the volume of milk produced did not change based on diet, the babes received more energy from the mamas on the high fat diet thanks to the higher concentration of fat in the breast milk. Fat in breast milk plays a critical role in brain and nervous system development for baby [source].

As for mama’s health, healthy fats really are the bee’s knees when it comes to long term weight maintenance. Check out this Huffington Post article “Now Saturated Fat is Good For You?”

Personally I enjoy a cup of Bulletproof coffee most mornings.

Olive oil, coconut oil, butter, ghee….eat it up! It will make your skin shine and your baby chubby =)

– 8 – TEAS

Galactagogues Increase MilkNothing is more soothing than cuddling up with a hot cup of tea at the end of the day. Fairhaven Health has an awesome Nursing Time Tea that not only enhances the quality of your milk but is also a digestive help to colicky or gassy babies. Earth Mama Angel Baby® also has an organic Milkmaid tea, made with fennel and milk thistle that is sure to boost your supply.

– 9 – BE STILL, BE PRESENT AND KNOW THAT YOU ARE ENOUGH

One of the not-so-obvious-gifts to becoming a mama is that you are forced to be present all. the. time. And this is a good thing! There’s no time to get mindlessly lost in strangers’ social media accounts when there are mouths to feed. There’s no time to feel restless, pointless when booties need wiping. There’s no time to numb your feelings with your vice du jour when small souls need soothing.

The price of anything is the amount of time you’re willing to exchange for it.

– Henry David Thoreau.

Every time you feed that baby, you tell him, you are worth it. you are worthy. you are loved.

No greater gift has a mama for a baby, than to lay down her life day in, day out to provide nourishment. <Tweet This>

Have you tried galactagogues? What worked? What didn’t?

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