Help a Mama Out: Getting the Most Milk Out While Pumping

Alison: Massaging the breasts!  That’s the biggest helper for me.  Also, leaning over a bit, as gravity can sometimes help.

Nova: Crank it up if you can tolerate it.  If your pump has those little white membranes, change them once a month or so.

Sondra: Relax!

Melissa: Whenever I pump at work, I put a little coconut oil on the inside of the pump flanges.  This way the inside is lubricated and my areola doesn’t chafe alongside of the plastic flanges.

Laura: If I need to increase volume, I get into a pumping boot camp and spend an hour pumping with 10 minute intervals and 10 minute breaks.  Whenever I have a supply dip, this would bring it back within a day or so.  Also, I’ve had great output when I watch a comedy where I am laughing out loud.  And it never hurts to have my hubby give me a back massage just before pumping or during a break.  Also, my supply is related to my water intake, so I make sure to drink a minimum of 100oz per day.

Jen: Pump the full 20 minutes.  I always get a late let down of another ounce or so if I wait it out.  Also, a hands-free bra is a lifesaver!

Jennifer: A picture of my baby always helped when I was away from him.  Focus on him and how much you love him.

Ann: Relax for sure!  Lots of deep breathing and looking at photos of my sweet girl’s chubby cheeks.

Sarah: Staying hydrated (lots of water and coconut water) and pumping at the same times each day.

Stacy: Hands-on pumping (massage and compression), staying hydrated, and changing the cycle speed and angle of the flanges.

Veronica: Watching videos of my little one always made a big impact.

Lydia: Warm compresses, relaxed and comfortable, use the correct flange size and check the suction.

Pumpin' PalsAngelica: Pumpin Pals!  Made pumping so much more comfortable!

Ria: Massaging my breasts while pumping almost doubled the amount I could get!

Carmen: Hands on pumping!  See the Stanford pumping video about maximizing pumping.

Don't miss our Boob Group podcast episode about Maximizing Your Pumping Sessions! 

Common Concerns While Breastfeeding: Why are my nipples white?

Are you feeling a burning sensation in your nipples that creeps up into your breasts?  Does this happen most often IN BETWEEN feedings, rather than during your breastfeeding session?  Have you noticed that your nipples turn white as soon as your baby pulls off?

What you might be dealing with are vasospasms!

Raynaud’s syndrome, or a vasospasm, is a common phenomenon that affects up to 20% of women of childbearing age.  It was originally described as affecting the body’s extremities (hands and feet), but now has been described as affecting many other vessels, including the nipples.  The symptoms are often confused with thrush, as both cause a burning sensation in the nipples, yet they are completely different from one another. 

Thrush is a yeast infection that can be treated with antifungal treatments (see your article Common Concerns While Breastfeeding: Yikes!  Why are my nipples burning?).  Vasospasms are constrictions of the blood vessels that usually occur as a result of exposure to cold and are not an indication of an infection.  Vasospasms will not be resolved with antifungal treatments.

What are vasospasms?

Imagine sitting cross-legged and your foot ‘falls asleep.’  Your foot becomes numb as the blood leaves the area.  As soon as you start banging your foot on the floor and ‘waking it up,’ the blood flows back into your foot, causing a sensation of pins and needles.  This is the same philosophy with nipple vasospasms.  Essentially, as soon as your baby’s warm mouth leaves your nipple, the cold air triggers a vasospasm, causing the blood in your nipple to escape and leave the area.  This causes blanching, or whiteness of the nipple, since the blood is constricted.  Then, as the blood comes back and starts to flow better, the nipple is ‘woken up,’ causing a burning sensation.  This can be extremely painful and frustrating, as the throbbing can be felt throughout the entire day and night.

Symptoms for vasospasms:

• Nipples turn white as baby pulls off from feeding (due to the restricted blood flow to the nipples)
• As blood flows back into the nipples, they turn from white to blue, purple, or red, accompanied by throbbing, burning pain.
• Nipples throb in between feedings, especially when mom feels cold or if she feels a let-down, rather than during a feeding.

It is important to rule out the following, as they can also cause vasospasm-like symptoms:

• Poor latch that compresses and/or pinches the nipple
• Tongue-tie
• Sensitivity to nipple creams
• Thrush/breast infections
• Pregnancy

*** None of these can be treated with vasospasm remedies

Once you have ruled out other causes of vasospasms, you can begin to treat them.

How to treat vasospasms:

• Avoid vaso-constricting substances, such as nicotine, caffeine, and alcohol
• Try to keep your nipples and breasts warm in between feedings.  Wool breast pads, such as the ones made by LanaCare, can be fantastic
• Try herbal and vitamin supplements to help increase blood flow and reduce symptoms.  My favorite daily regiment is 5000IUs of vitamin D3, 200mg of vitamin B6, the minimum dosage of Natural Calm Magnesium, and Nordic Naturals Omega 3 vitamins.
• Acupuncture – since vasospasms are caused by lack of blood flow to the nipples, acupuncture can help move your blood and keep it from being stagnant in your body
• If none of these measures help with the pain, speak with your doctor about nifedipine, a calcium channel blocker that has vasodilatory effects.  Nifedipine, as any medication, has risks of side-effects.  These side effects include dizziness, headache, and tachycardia, so please consult your primary healthcare provider.

As always, it can be very helpful to meet with an IBCLC to determine whether your nipple pain is due to vasospasms or to another breastfeeding issue.  You can find an IBCLC in your area on the International Lactation Consultant Association website.

Managing Speed-bumps Along Your Breastfeeding Path

This past Saturday, I had the honor of hosting the Breastfeeding Lounge and speaking at the Your Natural Baby Fair about my favorite topic... breastfeeding, of course!  The topic for this presentation was a little different than those discussed at the prenatal classes I teach each month.  Instead, I was finally able to address all of the questions I am asked at my weekly support group.  You know... those questions about hiccups that happen AFTER the initial latch/positioning/initiating milk supply issues.  The questions that pop up AFTER the first few months of breastfeeding, right when you think you have it ALL figured out!  Now those are truly my favorite!

My presentation was titled: Managing Speed-bumps Along Your Breastfeeding Path.  During this talk I focused on:

• Appropriate feeding amounts for babies (for up to a year)

• Appropriate weight gain for babies (for up to 1 year)

• Lactogenic foods that support your milk supply

• How to maintain your supply during baby's distractable times, returning to work, and when offering solids

• Benefits (both nutritional and emotional) for breastfeeding beyond 1 year

Since this talk could only accommodate 60 people (who happened to be in San Diego at the fair), Sunny, from New Mommy Media and the Preggie Pals podcast, interviewed me to discuss the topics in my presentation.  

Our Interview with Abby (THE Badass Breastfeeder!)

A few weeks ago, I serendipitously stumbled upon the e-mail course called "Becoming a Badass Public Breastfeeder in 7 Days."  For those of you who have been following our blog since January 2013, you are already well aware that I am in the process of creating a San Diego Nursing in Public Task Force to assist mothers who have dealt with nursing in public harassment.  In this process, I have been combing the Internet to find websites to include in our resource list.  Well, as always, Abby (The Badass Breastfeeder) has outdone herself by creating something that is fresh, pertinent, and totally relatable for breastfeeding mothers.  I was dying to 'meet' her, as well as ask her a few questions about her email course, and she enthusiastically agreed to an interview.  So, here's Abby telling a little about herself and sharing her fantastic resource, Becoming a Badass Public Breastfeeder in 7 Days! 

Tell us a little about yourself.  When and why did you start The Badass Breastfeeder?

Ok, well, I can be a bit chatty so I might tell you more than you ever really wanted to know about me! I was born in Cincinnati, OH. I have lived in Columbus, OH; Racine, WI; Abcoude and Amsterdam, Holland; Brooklyn and Queens, NY; and Chicago, IL. I am 36 years old. I received my Bachelor’s Degree in Criminology/Psychology from John Jay College of Criminal Justice in NYC in 2001 (yes, I was there during the 9/11 terrorist attacks. That sucked). My now husband and I moved from NYC to Chicago, IL in 2003. I received my Master’s Degree in Social Work from Jane Addams College of Social Work in 2009. I spent 14 years working with adolescents and their families involved in the criminal justice system and the child welfare system.

It all came to a sudden stop when my son, Jack, was born on July 30, 2011. I suddenly knew nothing about children. Everything that I had believed and thought was thrown into question when I met my son. There was not one aspect of parenting that I planned for that fit with how I felt about my new life. I started completely over and basically read so much that I got another Master’s degree, but this time in gentle parenting. I didn’t really get another degree, but I immersed myself in information about breastfeeding, babywearing, cosleeping, etc. I struggled big time with getting started with breastfeeding. I felt totally alone and afraid. I felt like a failure every time it was time to nurse Jack. He seemed to hate it. He cried, struggled and popped on and off. We supplemented with formula and my breastfeeding relationship with my son was close to ending every day. I was devastated. Then we decided to kick the formula. The more I read the more empowered I felt. I fought really hard to get him exclusively breastfeeding. I stayed up all day and all night reading everything under the sun. By 2 month we were exclusively breastfeeding. I felt so powerful! I started to feel like my old self again, but better. I had learned so much about myself and we were now on an exciting journey to gentle parenting and Jack would be in charge of weaning. I was so excited. I had so much to say and share. Then one day I was harassed by some moms in a private Facebook group for posting a photo of me breastfeeding in a park. The next day in March 2012 I started a Facebook page to share these pictures publicly because I wanted moms to have a place to celebrate breastfeeding where they would be free from harassment. I started a blog for my friends where I shared the details of my parenting journey. And then I have no idea what happened! It just got really big really fast. I started channeling my passion for advocacy from my social career into sharing information with other moms and challenging what we were hearing from the mainstream and providing support where it was majorly lacking. It grew and grew and grew! I have tried to let moms guide me and show me what they need.

What inspired you to create the email course: Becoming a Badass Breastfeeder?

It became clear from running the Facebook page that our culture sees breasts as sexual and nothing else. Women are afraid of being harassed when they breastfeed in public. Women are being devalued as mothers and nurturers. Women choose not to breastfeed at all sometimes because of discomfort with their bodies or having never been around it. Women get the message that their bodies are to be hidden away for the sexual use by the partners. We have become so disconnected from our natural purpose and power. Some women become mothers and never see breastfeeding at all until they are breastfeeding their own babies. I got so much feedback from women who said that they were afraid to breastfeed in public. This motivated me to take all of my thoughts about breastfeeding in public, all of the support and advice I had given on the Facebook page and my blog, and put it into one place. In November 2012 I created the e-mail course “Become a Badass Public Breastfeeder in 7 Days.” The e-course is a great method because people can get small bits of information allowing them to think about it and digest it before moving onto another topic. I worked harder on it than I thought I would and through writing it I became even more passionate about the topic. I feel like it solidified for me my niche as The Badass Breastfeeder.

What resources does a mother receive when she signs up for the course and where can she sign up?

In the e-course, a mother will receive tips for exuding confidence while nursing in public, tips for dealing with staring (which is the number 1 fear I heard from women), ideas about clothing and finding comfy spots in public, tutorials on how to breastfeed while babywearing, detailed advice on engaging unsupportive family and friends in a conversation about nursing in public, comebacks for negative comments from the public, and a summary of the laws that protect breastfeeding in public. I focus on empowerment through rethinking about our bodies and providing information. You can sign up at www.badasspublicbreastfeeding.com. I have also created a workbook version that goes into much greater detail and engages the mother in a journey of self-reflection designed to empower her on all levels of motherhood. I created this doe to the demand from many women who wanted to do the course with their friends and for professionals interested in running groups on the topic. More information on this can be found at http://www.gentleparentinfo.com/UltimateNIPGuide.html.

Have you received any feedback about this course?

It has gotten great reviews! I get e-mails from women, on a daily basis, who say that they no longer feel afraid, that they nurse in public regularly and feel empowered as a mother. I am quite happy! It’s more than I ever expected. I feel if breastfeeding in public can be normalized then more babies will be breastfed. And that is the entire point.

What are your top five tips for Becoming a Badass Breastfeeder?

1. Change your thinking about your body. We can become so focused on our insecurities, but when we reframe our thinking it actually changes the way we feel about ourselves and the way we act.

2. Engage fully with your baby. This will help take the focus off of others so you won’t be as concerned about what they are thinking or where they are looking.

3. Get into babywearing! It makes it so much easier when you are out and about. I know breastfeeding while babywearing can be difficult to figure out, but the course can help.

4. Learn how the breastfeeding laws in your state protect you. You can print them out and carry them around. You might be surprised by how much more confidence this gives you.

5. Create a support network of family and friends. It’s almost impossible to be successful at anything when the people in our lives are unsupportive. The largest section of the course is about engaging family and friends to be more supportive and finding like-minded moms to meet face to face. Moms are so good at supporting moms! 

Help a Mama Out: Foods that Support Your Milk Supply

We know it can be difficult to eat those 1800-2000 (or more if you are exercising) calories a day to keep up a robust milk supply while breastfeeding, so here are some fantastic tips for delicious, easy, nutritious snacks!  Remember: Think healthy fats, complete proteins, and green veggies!

Here are some of the most effective milk production-supporting foods out there:

• Vegetables: green leafy vegetables, onion, garlic, asparagus, carrots, sweet potatoes, cauliflower, mushrooms, and seaweed
• Fruits: figs, dates, apricots, green papaya
• Nuts and Seeds: raw almonds and cashews, sesame seeds, flaxseed
• Oils: Extra virgin olive oil, organic butter, sesame seed oil, coconut oil, essential fatty acids (EFA)
• Grains and Legumes: quinoa, amaranth, pinto beans, chickpeas, whole brown rice
• Extras: brewer’s yeast, nutritional yeast, green drinks (spirulina, barley wheat grass, alfalfa leaf, oat straw, kelp), ginger

Here are some of our readers’ favorite tips for quick, healthy, easy to-go snacks:

Gina: Trail mix, muffins with veggies/flax/oatmeal, kale, green smoothies

Kate: I like Housepoet’s Famous Lactation Cookies

Stacey: Oatmeal with almonds.  I also keep a large jar of dried fruits and nuts on the counter so I can grab them when I’m on the go.

Kelli: I’ll have something like this (Moroccan Quinoa Pilaf) left over from dinner and add some avocado.  I drink a green smoothie almost everyday, too. 

Monifa: I make oatmeal with cranberries, apples, and raisins in bulk so there’s always some available.  I also love carrot sticks with guacamole, fruit smoothies w/ protein added and granola w/ toasted coconut.  Also I drink a ton of water.

Shannon: We love soups in this house! Caldo de pollo (chicken soup), white bean and ham, white chicken chili or turkey chili.  Soups are easy, you just prep and let them cook on the stove or in a crockpot, and they keep your body nice and warm to support milk production.  Snacks – I like Trader Joe’s Omega Rich Trail Mix or Justin’s Almond butter packs. 

Danielle: Carrots and hummus

Jennifer: Avocado, nut/trail mix

Abby: I love these Raw Energy Bites!

Here are a few of my favorite milk production-supporting snacks: Green smoothies with chia seeds, granola, and nut butter; hummus and veggies, crackers, or whole wheat pita; apples and almond butter; greek yogurt with granola and berries; avocado on EVERYTHING!; homemade trail mix (raw almonds, raw cashews, dried cranberries, dried coconut, dark chocolate, pumpkin seeds); cottage cheese with fruit; hard-boiled eggs.

My friend, Leigh Anne Webster, of 52 Healthy Weeks, recommends: Cut up fresh veggies with hummus or pesto; corn tortilla with lentils and a little bit of cheese; lowfat natural granola with blueberries and almond milk; organic tomato soup; and cheese and crackers with some fruit.

Lastly, here are a few of my favorite websites with highly-nutritious meals that support your milk supply:

Nourishing Meals 

Simple Green Smoothies

Dan Morris’s Pinterest Board

Clean Eating

Common Concerns While Breastfeeding - Yikes! Why Are My Nipples Burning?

Welcome to our blog series…. Common Concerns While Breastfeeding.  These aren’t the complicated, ‘come-to-my-house-immediately’ phone calls I receive.  Rather, these are the questions that come from clients and friends in the middle of the night, by text or by email, that don’t necessarily warrant a lactation consultation.  They can often be easily resolved with a few simple tricks.  So, I would like to share those tricks with you!

Why Are My Nipples Burning????

Oh, those itching and burning nipples and breasts.  It takes all of your will power to not walk up to the closest tree and rub your front side on it, like a bear would rub on a tree to get rid of fleas.  The itching can feel insatiable.  This is often your first sign that you have thrush, which is a yeast infection of a mucus membrane, your breasts being one of them.

How did I get thrush?

Well, just like a vaginal yeast infection, thrush is caused by an overgrowth of yeast in your gut.  Breastfeeding moms may often find that they get thrush after a dose of antibiotics.  This is because antibiotics kill NOT ONLY the bad bacteria in your gut, but also the good bacteria.  Yeast loves when there is an absence of good bacteria in your gut, so it decides to multiply and aim for any mucus membrane. 

Moms and babies who also have inflammation, such as a food intolerance which limits the absorption of important nutrients, or are just temporarily dealing with a compromised immune system, are also more susceptible to thrush. 

What does thrush look like?

• Burning, itchy nipples and breasts

• Red or pink nipples and areola

• Painful feedings after a time period of painless feedings
  

• And thrush doesn’t just affect the mom.... babies can get thrush as well.  When your baby has thrush, he may have white, cauliflower-textured spots in his mouth along the gum line or on his cheeks.  He may also have a raging diaper rash.  Babies with thrush may cry while breastfeeding because the milk stings the sores in their mouths.  And to complicate matters more, your baby may show no signs of thrush at all!

How does one get rid of thrush? 

• First and foremost, make sure that the pain you are feeling is not due to a less-than-perfect latch. Also, if the burning happens to only occur after the feeding, not during the feeding, it might be worth it to see if you have Raynaud's, which is a vasospasm of the nipple.

• Remove sugars (including most fruit and fruit juices) from your diet for about a week. Yeast grows on sugar, so removing it from your diet restricts yeast growth. It might help to eliminate dairy as well.

• Consider starting a course of a high-quality probiotics to help recolonize your gut, and your baby’s gut, with good bacteria. I would recommend choosing a probiotic from the refrigerator in the herb section of a natural food store. Probiotics are alive and begin to die off when at room temperature, so don’t purchase anything sitting on a shelf, unrefrigerated.

• You will want to wash all of your bras and underwear in a distilled white vinegar rinse cycle. Also, soak anything that goes in the baby’s mouth, like a bottle nipple, in apple cider vinegar before rinsing it in soapy water. The vinegar should help kill off the yeast hanging out on these items.

• All Purpose Nipple Ointment (APNO) - if that pesky thrush will not go away after trying the above recommendations, Jack Newman has a protocol for getting rid of thrush. You can ask your primary care physician for a prescription for this to bring to a compounding pharmacy. Midwives often have recipes for this as well, that you can make with over-the-counter medications.

• If all else fails, you can ask your physician for Diflucan, which is the same medication used to clear vaginal yeast infections.

• Lastly, definitely discuss this issue with your pediatrician or a lactation consultant. He or she may have some other recommendations to help remedy the out of control yeast.

Why Women Should Attend a Breastfeeding Support Group WHILE Pregnant

There are few things that I really focus on when a pregnant mama asks what she should know about breastfeeding before her baby is born.  One, it is incredibly beneficial to take a prenatal breastfeeding class to learn about positioning, latching, following baby’s feeding cues, and how to tell if your baby is getting enough.  Most importantly, though, when it is all whittled down to the core, in my mind what helps a mom reach her breastfeeding goal has all to do with support!  When mamas share with me why they stopped breastfeeding, the most prominent theme is lack of support and assistance when breastfeeding challenges became complicated. 

So here’s the deal - breastfeeding is something you learn on the job.  In really supportive jobs, we usually have professional development at the start, as well as throughout our employment to keep us up to date and provide needed support.  Parenting is definitely a full time job, yet we often have to seek out our own unpaid professional development, to have our questions answered and continue the learning process.  This ‘professional development’ can often be challenging to find, as well as not all support is equally beneficial.

This leads into why I think it is a fabulous idea for women to attend a breastfeeding support group while they are still pregnant.  Still pregnant, you may ask… why not wait until after the baby is born?  Great question, my friend, and here are the reasons why.

Why women should attend a breastfeeding support group WHILE pregnant:

1. Make it a familiar place.  There is nothing scarier than going to an unfamiliar place with a brand new baby.  I didn’t get on the freeway for 4 weeks after Ben was born and I definitely didn’t want to go someplace I had never been before.  What if the people were weird?  What if Ben started screaming and I couldn’t calm him down?  What if I couldn’t find parking?  That’s the perk of finding a breastfeeding support group while pregnant…..no baby in tow.  Now, you can find where to park your car or stroller, at your own pace.  You can check out the setting and the flow of the group without feeling like you have to stay the entire time.  You can try out the seating situation and make note of where everyone puts their enormous diaper bags.  You just turned an unfamiliar place into one where you will hopefully feel comfortable returning to once your little one is born.  Doesn’t that sound less stressful?

2. Meet the facilitator.  At work, every professional development facilitator has her/his own style and tone.  It is the same way with support group leaders.  You get to be choosy while pregnant.  Maybe the first group seemed too crowded or the facilitator didn’t jive with you.  Go check out another one!  No need to settle.  Find one that appeals to you and makes you want to return as soon as you have your baby.

3. Witness a live baby latch onto a real breast.  This many sound funny, but how many of you have really ever seen a live baby wiggle and shift and slide down a mother’s torso to latch onto her breast?  Maybe in a breastfeeding class video, but that’s not LIVE.  Be a lurker…you’re pregnant…no one will mind J  When I interviewed Ina May Gaskin for The Boob Group in 2012, this was one of her main recommendations.  Surround yourself with breastfeeding mothers.  Watch them and learn from them.  It’s amazing how much you will learn from just observing a few different mothers at a group.  Quickly you will realize that there are MANY ways to position and latch a baby….there really doesn’t need to be so many rules about it.

4. Chat with some new mothers who are going through exactly what you will be going through in a few weeks.  New moms love to talk about their experiences.  It’s like starting a new job that you are totally obsessed with and want to share as much as you can IMMEDIATELY!  Participate in their conversations.  Learn from their experiences.  Ask a bunch of questions.  They have gained so much knowledge in their few weeks/months as mothers…. Soak it up!

5. Learn where to find support and assistance if you need it or where all the cool breastfeeding moms hang out.  You never know if you will need some extra breastfeeding assistance, so preparation is the key.  Not all situations can be resolved at a support group (which is why I also highly recommend finding a lactation consultant before you have your baby, as well…just in case), but it is often a great place to start!  One thing I’d also like to point out - not all of the mothers who attend a breastfeeding support group are having breastfeeding challenges, which is awesome!  Many just come for the conversation and to have a place where they know their kiddos can be fed easily.  Sit next to one of them and feel the breastfeeding love!  They might even ask you to join them for lunch after the meeting! 

Help a Mama Out: Surviving the First Few Weeks of Breastfeeding

What tips do you have for surviving the first few weeks of breastfeeding?

Maren: Lots of skin to skin to get those endorphins going so you can take advantage of all that delicious oxytocin (which will make you want to keep breastfeeding, even with things might be tough!)  Take advantage of all of the support you can – it will help normalize the experience so that you feel totally confident in your decision to breastfeed.  And know ahead of time that there is definitely a learning curve, but it only gets better and better, so hang in there!

Amanda: Make sure to talk to your partner about how you need him/her to support breastfeeding and encourage you, even when you get discouraged and feel like giving up!

Jamie: Get the latch correct right away!  Take advantage of the lactation consultants at the hospital and ask for a referral even if you don’t think you will need one.

Andrea: Trust your body!  Skin to skin, lots of water, and lots of rest.

Heather: Surround yourself with at least one supportive person.  I would never have made it through those weeks without the support of my husband.

Alicia: Hire a postpartum doula.

Juli: Surround yourself with women (and men!) who support breastfeeding.  It gets easier – it is definitely worth pushing through the tough parts in the beginning!

Billie: Make really good friends with the lactation consultant and local breastfeeding support group before delivery.  They will be able to offer so much support in those first few weeks.  Trust your supply.  Make sure you are comfortable!

Monica: I went to classes and read books, which helped, but nothing prepares you for the real thing.  Get help early, if you need it.  Hiring a lactation consultant was the best thing I did.  Keep telling yourself you will try it for one more day and one day it will become second nature.  Coconut oil worked wonders on sore nipples.

Christine: OMG… best advice I got was to rub breastmilk around your nipples after every nursing session!  My cracked tatas healed within 2 days of doing that!

Chelle: If it hurts and you are dreading the next nursing session, don’t just tough it out!  Get help ASAP before it gets worse or turns into an issue that makes you quit! Take a prenatal class.  Breastfeeding is natural, but that doesn’t mean you will naturally know what to do.

Sarah: Don’t expect anything else from yourself.  Set up what you can ahead of time and find someone else to do everything else that needs to be done.  Establishing your breastfeeding relationship is your job.

Jen: Get a Netflix subscription and ignore the dirty dishes!

Danielle: Don’t do anything but rest, breastfeed, nap, and eat.  Nothing else matters right now.

Abbey: Celebrate every success, no matter how small it seems!

Desiree: Find support!  And be patient…it’s not always easy, but it’s most certainly worth it! 

Sofia: Learn the basics!  Before birth is possible!  Proper latch, how milk supply works, most common myths about breastfeeding, how to know if your baby is getting enough, why it is REALLY important to feed on cue rather than a schedule, why baby doesn’t need ANYTHING else but your breastmilk, etc.

Amanda: Don’t give up! Get help and support!  Spend as much time as you can with your baby (in bed if you can.)

Priscilla: Relax.  Don’t listen to anyone that’s not helpful. Determine your own needs for comfort.

Joanna: Expect to care for your baby and get others to help with meals and housework.

Thanks to everyone who responded to our questions on our San Diego Breastfeeding Center and The Boob Group Facebook pages.  Check back every Tuesday for a new Help a Mama Out tip!

To find an international board certified lactation consultant, visit www.ilca.org

Here are a few more articles on our website, specifically dealing with breastfeeding a newborn:

Advice for a Newly Breastfeeding Mama’s Partner

Breastfeeding Expectations for the First Month

Newborn Hands: Why are they always in the way while breastfeeding?

Advice for the New Breastfeeding Mom

Advice for a Newly Breastfeeding Mama’s Partner

Let’s face it… becoming a new parent can be extremely overwhelming!  I still remember that first drive home from the hospital.  My husband and I were cracking up as we stared at our son in the car seat behind us.  “Can you believe that they trusted us enough to take this little guy home?  Do they know that we have never changed a diaper or bathed a baby before?  What were they thinking????”

As I spent the first few weeks mastering breastfeeding, it became apparent that two sets of hands were often better than one.  It amazed me that an entire day would pass before I realized that I forgot to eat or take a shower.  It was my hubby, aka breastfeeding cheerleader/parenting partner, that made sure that I was being taken care of as I was all consumed in feeding and caring for our newborn.

I often get asked by the soon-to-be parents in my breastfeeding classes about the roles of the partner.  What role does he/she play while mom is breastfeeding? Many partners often feel like they don’t have a defined role when their partner is breastfeeding because unless his/her breasts start lactating, it is truly a one person feeding show for those first few weeks.   Plus, diaper duty doesn’t sound too glamorous!

So, instead of writing an article for the newly breastfeeding mama this week, this blog post is actually for her partner… the one who makes sure that the ship doesn’t sink!  Let me tell you…. your job is WAY more important than you may think. 

Before we get to the advice, I’d like to let you in on an important secret…. You are the glue that binds your new family together.  You are an integral component in the happiness and sanity of your household!  The bond you form with your partner, who has just stepped into this new parenting role just like you, is just as powerful as the bond you create with your new baby.  Your compassion and support will not only increase your partner’s self-esteem, but will also make or break her breastfeeding experience.

So, now here is some advice for the newly breastfeeding mama’s partner, from a few of my favorite breastfeeding mamas!  Here’s how their partners supported them during those first few weeks:

Marie: Encouragement and the willingness to wake up around the clock with me.  I nursed, he did diapers… it helped me not feel alone and crazy at 2am.

Grace: My partner constantly replenished my snacks and water glass!  And reassured me that what I was doing was the right thing.  I’m so glad he didn’t let me give up and let us see a new lactation consultant, ENT doctor, and chiropractor… otherwise we wouldn’t still be nursing at 13 months!

Jessica: He prepared all of my meals and then did the dishes!  With such frequent breastfeeding in those first few weeks/months, it’s hard to get in good nutrition for mom.  I was so grateful that I didn’t have to think about feeding myself or my husband!

Danielle: My wife did everything…brought me food and water, did the dishes and laundry, fixed our cloth diapers, and made sure I got to bathe.  And when it was super painful, she looked up stuff on google, got ice packs and coconut oil, and helped him latch each time.  It was truly a team effort!

Cassandra:  Helping with household chores – running to the store, encouraging me to drink water… all those things you don’t have time to do in the beginning because you’re busy sustaining your newborn.

Arelis: My baby is now 20 weeks and exclusively breastfed.  My husband calls breastfeeding a ‘special treat.’  Whenever he holds our daughter, he asks her if she is ready for her ‘special treat.” The baby just giggles and knows what’s coming next.

Maren: Dividing duties because breastfeeding in those early weeks is so all-consuming – so, changing diapers, clothes, rocking and comforting – just trying to even out the responsibilities so that I didn’t get overwhelmed.  And not judging me when marathon feeds meant sitting in front of Netflix for 3 hours.  Those were actually wonderful days made more lovely by my awesome husband!

Liana: For me, it was just knowing that he never doubted my ability to nourish our child and never questioned when I said that the baby wanted/needed to nurse again (even if he just finished 15 minutes prior.)  What’s more, with an oversupply, he supported my pumping so that I could donate to others, despite my milk taking over the freezer!

Shannon: I couldn’t have gotten through those 1st 8 weeks without my partner.  He got up with me to help with every night feeding while we still had to finger feed one of the twins.  He helped swaddle them, get them into their crib, and do whatever while I pumped.  He brought me water and snacks, took care of me and the babies each time I got mastitis, and took care of our 4 year old, too.  I think I would have given up if it weren’t for him, but I’m still going strong and the boys are almost 5 months old!

Melissa: Stayed by my side during night time feedings.  He kept me awake when things were going smoothly and kept me calm when feedings were frustrating.

Alicia: Since our daughter was so early, my husband did skin to skin with her for the first few weeks!

Exercising After Baby Just Got a lot Easier

Last week, we featured Autumn Bonner, of Tailored Fitness, as a guest blogger about Breastfeeding and Exercise.  We thought her business was so amazing that we wanted to share it with you!  The best thing about Tailored Fitness.... it is all online so you can access it anytime, anywhere!  Here’s my recent interview with Autumn.

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When did you first become interested in fitness for moms? 

I have always known that I wanted to be a mom and when we began planning for a family, I started looking into how I could continue to teach exercise classes with my baby.  I came across Stroller Strides, which is a fitness program for moms, that was started right here in San Diego. It combines my passion for kids, exercise, and being outside.  I immediately fell in love with the moms and really enjoy being a part of helping them take better care of themselves. While teaching Stroller Strides, I saw how quickly the kids picked up on exercises we were doing. We would often see the kids practicing their push-ups and sit-ups while playing.  I realized that the moms in my class were setting a powerful example of health for their kids, just like my parents did for me!

What inspired you to start Tailored Fitness? 

As my passion for helping moms grew, I wanted to be able to reach a bigger audience than just the moms in my Stroller Strides class each week.  I wanted to create a convenient way to workout at home, because let’s face it, some days it’s just too much work to get out of the house with kids. Through talking with friends with little ones, I realized that there wasn’t really a good option for those moms who wanted to work out at home. So I decided to create one! That’s how Tailored Fitness was born.

How can moms best use your videos? 

 The awesome thing about the Tailored Fitness program is that you can truly create a tailored fit, hence the name!  The video clips are divided into sections (warm up, cardio, upper body strength, lower body strength, core, and cool down). 

To get the best workout, you should choose a mix of cardio and strength videos to make up your workout.  A combination of cardio and strength work is the best recipe for weight loss.  Because the exercises in the videos are designed to get you the best workout in the shortest amount of time, you can make big strides in your fitness in just 30-45 minutes 3-4 days a week! 

We also have pre-made workouts you can choose from. The best part is that you can have all of this in the comfort of your home, whenever it is most convenient for you to workout. We are offering a free 30-day trial so you can try out the program! http://members.mytailoredfitness.com/accounts/register/

What can moms gain from exercising after having a baby, other than the obvious (losing their pregnancy weight)?

I love that you asked this question!  I always remind my Tailored Fitness clients that there is so much more to exercise than just fitting back into your clothes. We often just focus on the physical changes we want to see and when they don’t come as quickly as we hope, we tend to give up.  It’s the more meaningful reasons to work out that will keep you motivated on the hard days! 

1. Most moms don’t realize the psychological benefits of working out. For example, you will have more energy when you work out. I know it seems counterintuitive that working out when you are already exhausted can actually give you more energy, but it’s true!
2. You will also feel better about yourself.  The changes a woman’s body goes through during pregnancy and in those first few months postpartum are staggering.  It can be hard to look in the mirror and accept what you see.  When you exercise, you are doing something good for yourself that will eventually help you get back to feeling and looking like yourself again. 
3. Spending time caring for yourself will make you a better mom!  Don’t let mom guilt get in the way in of your workouts. You can even get a great workout with your kids. Check out a local Stroller Strides class or try out our Workout with your baby video series on Tailored Fitness.  You are worth taking care of!        
4. As we discussed, you are setting an amazing example for your kids by exercising.  They are learning that exercise is important and that it can be fun, just by watching you.  You are giving your children an amazing gift!

What are your top five tips for easing into an exercise routine after having a baby?

1. Start slow!  Your body has just been through a lot and needs time to recover.  There are two things you can start right away: 1) Kegels – Doing kegels several times a day will help rehab your pelvic floor and avoid urinary incontinence, which is common for new moms. 2) Walking – Getting outside in the fresh air will be good for you and the baby. Start by just walking around the block or around your apartment complex.  Add a few minutes each week as you feel stronger. Once you have your doctor’s clearance (usually around 6 weeks) you can resume more exercise.  I have been chronicling my post partum experience on my Tailored Fitness blog. You can follow along and read about my exercise routine and see pictures month by month. 1st month , 2nd month , 3rd month , 4th month coming soon
2. Focus on strength work! You will be burning lots of calories breastfeeding and getting cardio with your baby is pretty easy by simply walking with them in a carrier or stroller.  Strength work is extremely important, but it is often neglected by new moms.  Every new mom soon comes to realize that the life of a mom is physically demanding.  From lifting the baby in and out of their bed to carrying the car seat, you will be using muscles you didn’t know you had.  Plus, you probably lost some strength during your pregnancy.  It is important to incorporate strength work into your exercise program as soon as you have your doctor’s clearance. It will not only help you with your everyday tasks as a mom, it will help you fit back into your pre-pregnancy clothes sooner!
3. Ease back into ab work! Your abs are definitely weaker after pregnancy, even if you worked your core while you were pregnant. Ease slowly back into ab exercises and be patient as you rebuild strength in your core.  It’s best to start with bracing core moves like the plank and save twisting moves like bicycles for later. Some women experience separation along the midline of their abs, so rebuilding overall core strength first is best. 
4. Be consistent, even when you are tired! There will be lots of days as a new mom when working out is not going to sound like much fun. Especially those days when you are tired because you’ve been up the night before caring for your kids. Remember that the benefits of exercise stretch far beyond achieving a certain number on the scale. It will benefit you mentally in tremendous ways.  Even if it’s short, a little is better than nothing at all. Tailored Fitness has a ton of great video clips that you can combine to create an excellent workout in just 20-30 minutes. Remember you have to take care of yourself to care for your baby! Exercise will also help boost your immune system, helping you avoid sickness, which is common during those first few months postpartum when you are low on sleep.
5. Find a routine that works for your new life as a mom!  The way you worked out before may not be possible or practical once you have a baby.  Find a new routine that works well with your schedule as a mom.  You may find that working out at home is a lot simpler and makes it easier to be consistent than getting to a gym. I encourage you to give Tailored Fitness a try. We even have videos you can do with your baby to exercise.  Our goal is to simplify exercise so you can make it fit into your day and experience the benefits. 30 days free - http://members.mytailoredfitness.com/accounts/register/           

Lastly, what tips do you have for eating to keep up your energy after having a baby?

1. Request healthy meals. If you are lucky enough to have friends and family bringing you meals, it’s usually comfort food, loaded with fat and carbs, with a cookie or two to finish things off.  Although it may taste good, this is not the type of food that is going to give you the energy you need to recover and care for your little one. When people ask what meal that can bring you, ask for something healthy and request that they hold the desert (at least sometimes!)
2. Focus on WHAT you are eating, rather than stressing about HOW MUCH and counting calories. While you are breastfeeding it is not the time to worry about dieting.  In fact if your daily calorie intake drops below 1500 calories your milk supply can be negatively affected. Instead, focus on what foods you are eating.  Focus on consuming lots of lean proteins and vegetables.  Enjoy fruits and dairy as well in moderation.  Try to avoid processed foods and refined carbs (like bread and crackers).  These are the types of food that your body can convert easily into energy.
3. Keep your cooking simple. Caring for a newborn is overwhelming enough.  Trying to prepare gourmet meals can sometimes add more stress.  When you start cooking meals again, keep them simple!  A typical dinner should contain a protein (such as fish, turkey, chicken, tofu, or pork loin), a high quality carb (such as quinoa, brown rice, brown rice pasta) and at least half a plate of vegetables (either steamed or in a salad).  The crockpot will be your best friend too!  Check out our Tailored Fitness Pinterest board where we have a ton of easy, healthy recipes. https://pinterest.com/tailoredfitness/healthy-recipes/
4. Drink lots of water.  I know you have probably heard this before, but when you are nursing, it is EXTRA important to drink water.  Did you know that we can confuse feeling hungry with feeling thirsty? Often times we think we are hungry and reach for food, when really, our body just wants water.  By drinking enough water throughout the day, you’ll be able to tell the difference and avoid overeating.  Don’t love the taste of plain water?  Try a one of these recipes to mix it up.https://pinterest.com/pin/425308758529863503/ , https://pinterest.com/pin/425308758529863475/, https://pinterest.com/pin/425308758529863450/ 
5. Stock up on healthy, high protein snacks.  Especially if you are breastfeeding, you need to make sure you are consuming enough calories to keep your milk supply steady and support your body’s needs.  Having easy to grab snacks is essential.  You may even want to keep a few snacks near where you nurse. Here are a few of my favorites:

• • Cheese stick and an apple
  • Greek yogurt with berries
  • A handful of almonds
  • Peanut butter on a banana
  • A couple slices of turkey bacon
  • Check out this blog post for more ideas: Snack Ideas

Tailored Fitness Links:

www.MyTailoredFitness.com

www.facebook.com/mytailoredfitness

www.Pinterest.com/mytailroredfitness

To hear Autumn’s personal story about her background and finding her passion for fitness, take a look at her video: http://youtu.be/lAm-nts0aVY