Postpartum Holistic Nutrition Recommendations
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Postpartum Holistic Nutrition Recommendations

Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

Postpartum nutrition can be just as vital as pregnancy nutrition! Think about it, your body just took on a whole transformation and brought another human into the world. Amazing!! Make sure to be kind to yourself and support your recovery via healing foods.  

Check out my postpartum nutrition guidelines below:

Take a real food approach

  • Avoid resorting to weight loss shakes, loads of packaged or processed foods or convenience foods high in sugar like bars, muffins or ready made smoothies
  • Eat whole, unpackaged foods most often that are organic or local where possible (ie grass fed beef, wild seafood, organic fruits and vegetables, avocado, nuts and seeds and whole grains like quinoa or wild rice)

Eat warm, soothing foods 

  • Choose broths, soups, hearty stews and curries made with bone broth to allow for easy digestion and absorption of nutrients
  • Drink plenty of warm herbal teas and eat warming spices like cinnamon & ginger that are easy on your body’s stress pathways and support digestive flow. A good goal is about 1 oz of fluids per 1 oz of body weight.

Eat for increased energy needs

  • Incorporate  high fat foods at every meal like pork, butter/ghee, fatty fish and nut/seeds
  • Consume complex carbohydrates like oatmeal, rice or sweet potatoes 
  • Choose soft/well cooked vegetables for easy digestion and vitamin absorption
  • Replete minerals and electrolytes by choosing more iodine rich foods like seafood or roasted nori/seaweed snacks 

Stay on your prenatals 

  • For the first six months postpartum or longer if you are nursing, continue your recommended pregnancy supplements
  • Typical baseline recommendations includes a prenatal multivitamin, fish oil, vitamin D, collagen and iron

Support skin healing

  • Choosing highly bioavailable protein sources to support the making of collagen and healing from birthing wounds-these include foods like organic chicken, eggs, shellfish and slow cooked meats
  • Consider collagen or gelatin supplements which offer an extra dose of glycine and proline-primary building blocks for skin regrowth and repair
  • Eat vitamin C-rich foods like yellow bell peppers or raw tomatoes which support the synthesis of collagen
  • Increase shellfish like oysters or hemp seeds for zinc-this mineral is a vital component of wound healing as well as prevention of postpartum depression!

Replete for blood loss

  • Choose high iron foods like grass fed red meat, pork or spirulina

Keep your microbiome balanced

  • Eat fermented foods daily like kimchi, sauerkraut or unsweetened yogurt
  • You may also consider a probiotic supplement daily 

 

What Should I Avoid Eating After Childbirth?

Going super low carb

  • A sudden drop in carb intake can potentially reduce milk supply
  • Shoot for a bare minimum of 50 grams of carbs daily – this is the equivalent of roughly 1/3 cup cooked oatmeal, 1 medium apple and ½ medium sweet potato

Focusing on weight loss

  • Listen to your natural hunger cues and give your body time to acclimate, avoid any yo-yo dieting or harsh restrictions!
  • ‘9 months on, 9 months off’ is a good guidance around a timeline for natural weight loss after pregnancy

What about Nutrition for Breastfeeding??

Remember that a nutrient dense diet = nutrient dense breast milk.  

Moms need an additional 500 kcal/day for the first 6 months after birth to support breastfeeding.  There are a number of increased vitamin needs however most notably they include B vitamins, Choline, Vitamin A and Vitamin D.

Recommended Supplements:

Klaire Labs Prenatal

Omegapure

Vitamin D + K2 5000

Vital Proteins Collagen

Gentle Iron

Visit our Shop for these supplements!

References:

Nichols, L. (2018). Real Food for Pregnancy 

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Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Breath

COLLECTION INSTRUCTIONS

COST

$85-$225 depending on insurance coverage. 

Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At Home

SPECIMEN TYPE

Urine

COLLECTION INSTRUCTIONS

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$699

INSURANCE

Fully covered by Medicare. Repeat test prices $249

Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Blood Spot

COST

$319

INSURANCE

No insurance accepted

COLLECTION INSTRUCTIONS

Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

around $1600 (depends on panel selected)

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

Blood work for blood count, urinalysis and vitamin levels.

LOCATION PERFORMED

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests-please check your providers notes.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Stool

COST

$179-$425 depending on insurance coverage.

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.  Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Urine

COST

Testing: $79 x2 paid to Doctor’s Data
DMSA: $38 paid to Johnson’s Compounding Pharmacy

INSURANCE

Not covered by Insurance
Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

No insurance coverage

Postpartum Holistic Nutrition Recommendations
Postpartum Holistic Nutrition Recommendations

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

$129-238

INSURANCE

No insurance accepted