A Nurturing Breakfast for Nursing Mums
Anyone else recovering from an unexpected C-Section Delivery?
I didn’t attend antenatal classes, and I didn’t read books or research birth experiences. My theory was, why bother planning, preparing or stressing unnecessarily for something that you don’t really have control over?
Plus I’m a yoga teacher, so I know how to breathe like a boss and that’s what its about right? …
All I had hoped for was a smooth labour (who doesn’t right ?) – Get to hospital, get in the shower, maybe throw some gas in the mix and have the baby
Well it didn’t pan out that way, and my birthing experience I will share in due time. To cut a long story short, Arnhem was delivered via emergency c-section – and recovering from this type of procedure was not even something that had crossed my mind.
I’m currently putting together recipes + a meal plan for post c-section recovery, as well as nutrition for breastfeeding & recipes for foods that may assist with increasing milk supply.
Almost 3 weeks on, and I’m doing pretty freaking well, most exercise is off the table at this point, so some gentle yoga & breath work along with nutritious movement (regular walks to the laundry which is 50m from our place – I put the washing on don’t hang it out ladies! and using our low set bed, couch & kitchen cupboards as exercise have helped to decrease pain and kept me really mobile.
The biggest saviour (other than Shannon ) however ?
FOOD – I can’t stress how valuable proper nutrition has been. As we experience this dramatic transition into parenthood, which requires caring and being responsible for another being 24/7 it’s easy to see how we may push our own wants & needs aside. You will however be doing yourself an injustice if you don’t look after numero uno first, and here is why:
Nutrition speeds up the healing processes and improves your energy levels after the C-section. New mums who are breastfeeding also require a daily intake of an additional 500calories, so it’s important mum is eating and drinking frequently. The diet should focus on improving digestion and regulating bowel movements that won’t cause additional strain on the abdomen.
Consuming a well-balanced diet that includes high proteins, vitamins, carbohydrates, and iron, will help to aid in your recovery. I’ve included one of my go to breakfasts from this meal plan, and a little breakdown on the ingredients used and why. Postpartum or not, it’s the perfect breakfast for these now chilly mornings
Golden Porridge w/ Sticky Fig, Banana & Toasted Nuts
Ingredients:
1 1/2 Cups Milk ( Dairy, Almond, Non GMO Soy or Cocoquench)
1 Cup Water
1/2 tsp Turmeric, ground
1 – 2 tsp Cinnamon, ground
1/4 tsp , Cardamom, ground
1/2 tsp, Freshly Grated Ginger
2 tsp Cacao
Pinch of salt
3 Tbls Rice Malt Syrup
1 1/2 Cups Rolled Oats
Toppings:
2 TBLS Jalna Sweet Greek Yoghurt
1 Banana, sliced
2 Figs, Quartered
1 Handful of Almonds, Walnuts & Pecans ,Toasted
Method:
Combine all ingredients except oats & toppings in a large saucepan and bring to a gentle boil.
Add the oats, and allow to simmer for 10-15minutes uncovered until oats have softened, stir periodically to prevent anything sticking to the pan.
Serve warm topped with toasted nuts, fruit & yoghurt
THE BREAKDOWN: What & Why?
Oats are a good source of iron, calcium, proteins, carbohydrates and fibre The high fibre content relieves you from constipation. Furthermore oats can help to increase milk supply. Saponins- which oats are full of, are phytochemicals that possess antibacterial and anti-inflammatory properties which not only support the immune system but they also impact the milk-making hormones produced by the pituitary gland.
Turmeric contains vitamins B6, C, fibre, potassium, manganese and magnesium. It helps reduce inflammation and heals internal and external wounds quickly.
Ginger, contains vitamins B6 and E, fibre, potassium, magnesium, manganese and selenium. It also acts as an anti-inflammatory substance.
The live cultures in yogurt can help restore the bacterial balance after the cesarean section. Furthermore yogurt, and milk are excellent sources of protein, calcium, and vitamins B and D, which are essential for nursing mums. Milk is not only a great source of calcium which aids in the relaxation of muscles but it also promotes the production of milk. If you are lactose intolerant, try substituting with Zymil (LF milk) or Bonsoy (non GMO soy milk) to ensure your calcium intake is adequate.
High in proteins and essential fatty acids, nuts are the perfect compliment to any diet. The amino acids in nuts serve as building blocks for serotonin, which is a necessary neurotransmitter for lactation. The best nuts for improving milk production are almonds, however I like to include a mix of almonds, walnuts and pecans in this dish.
More Meals with a Purpose to come, stay tuned!