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Andrea Tran RN, BSN, MA, IBCLC

When you are the one responsible for producing your baby’s food, you want to do the best job that you can. One of the most common concerns a breastfeeding mama has is whether she is making enough milk for her baby. This is despite the fact that the vast majority of women make plenty of milk.

If you are one of those moms who has a true low milk supply, you will want to do everything you can to increase your production. 

Perhaps your supply has been fine, and you have just hit a bump in the road and need a little boost. For moms who work full-time, they often find their supply starts to dip by the end of the week. The truth is that there are many scenarios where a mom might want to know how to make more milk.

Whatever your reason is for wanting to increase your breast milk supply, these tips have been used successfully, time and time again.

Always make sure you start with good breastfeeding basics.

  • A good latch ensures comfortable nursing and good stimulation.
  • Frequent breast stimulation is essential. This is that whole supply and demand thing that you have heard about. The stimulation can be from breastfeeding or pumping or a combination. There just needs to be lots of it.
  • Thorough emptying of the milk. When a lot of milk is left in the breasts, it tells them to make less milk.
  • It takes a lot of calories to grow a tiny human. Make sure you are eating enough quality calories. On average, you need about 500 calories above what you needed before you became pregnant. Make sure you are getting lots of protein, as well as good fats. Salmon is an excellent source of both, and Milk Dust is an amazing source of protein and quality calories.
  • Keep yourself well-hydrated. Always have a water bottle nearby.

Pumping to increase milk supply

This taps into that whole supply and demand thing. More stimulation results in more milk.

  1. Pump within 15-20 minutes after a feeding to ensure you don’t take food away from your baby’s next feeding. 
  2. There are no hard rules about how long you need to pump. If you only have 5 minutes, then pump for that long. 
  3. If you have a full 15 minutes, don’t stop pumping just because you stop getting milk. The continued stimulation after your breasts are empty tell them to make more milk.
  4. Research has shown that moms who massage and compress their breasts during pumping make more milk. This is called “hands-on pumping.”
  5. The right size of breast flange is important for proper stimulation and emptying. Your nipples should not rub on the sides of the flange, and only a little bit of areola should be pulled in.

Foods

 There are lots of foods that can increase milk supply. Many of them are very yummy and make tasty snacks.

  1. Oatmeal is great for milk production. You can use it in cookies, muffins, energy bites, bread, and even smoothies!
  2. Dates are a tasty treat that helps support milk production (Source). You can keep some in a bag in your purse for an on-the-go snack.
  3. Smoothies – you have to eat breakfast, so make it count. Using a smoothie mix like Milk Dust Protein Powder is going to give your supply a boost. Throwing in a handful of spinach leaves helps you get your daily dose of veggies.
  4. Cookies – This is my favorite one! Use foods that encourage milk production like brewer’s yeast and oatmeal. Adding some fenugreek will give it an extra boost, or a scoop of Milk Dust in the recipe. These Brownie Boobie Bites are AWESOME!
  5. Energy bites – dates and oatmeal make great energy bites with two foods that are good for your supply.
  6. Pinterest is a great place to get recipes for lactation cookies and smoothies.

Boobie Banana Bread

Herbal supplements 

There are single herbs, and there are blends. You can get most herbs as a tincture or in capsules. In my experience, the tinctures seem to be more effective. They do have a very strong taste, though. You can also brew them as teas. 

One of the most common unpleasant side effects of herbs is an upset tummy. Begin with a low dosage and always stop taking anything that causes an allergic reaction.

  1. Fenugreek (main herb in Milk Dust)
  2. Goat’s Rue
  3. Shatavari
  4. Malunggay 
  5. More Milk Plus
  6. Milk Rich

Essential Oils 

These can be used topically with a carrier oil such as fractionated coconut oil. Take care to make sure none of it gets on your nipples. If an essential oil is labeled safe for internal use, it can be added to foods or taken in a capsule. Safety for use this way can vary according to the manufacturer of the essential oil, so always check the label.

  1. Lavender
  2. Clary Sage
  3. Fennel
  4. Basil

Avoid foods that can hurt your milk supply

Some foods can actually cause your supply to decrease. Avoid these while you are breastfeeding.

  1. Peppermint
  2. Sage

Acupuncture

Acupuncture is something I always encourage a mom with a low milk supply to consider. Research has supported its value for increasing milk supply (Source). It has been so effective in the mamas I have worked with over the last 25 years. 

Now you have lots of ideas on tips to increase your milk supply in a variety of ways. Pick the one that works best for you.

Andrea Tran is an RN and a lactation consultant (IBCLC). She has her Master’s in Health and Wellness and has been helping moms and babies breastfeed for over 25 years.

These recommendations are for general and educational purposes only. You should always check with your health care professionals regarding your situation. 

Increasing your milk supply before going back to work is essential in order to build a freezer stash of milk for baby, as well as keep your supply up while you are transitioning to more pumping. Heading back to work can be stressful, but by preparing ahead of time, you can help your body continue to make lots of milk.

Increasing your milk supply for heading back to work involves a few important steps:

  • Prepping, packing and eating milk-boosting meals
  • Adding in pumping sessions and using a well-fitting pump
  • Increasing on-demand and skin-to-skin feedings
  • Storing more milk and determining how much to store

We are going to walk you through the best way to prepare your milk supply for heading back to work, so you can successfully continue to breastfeeding your new baby.

Prepping, Packing and Eating Milk-Boosting Foods:

Milk-boosting foods to start eating:

Adding milk-boosting foods to your diet is going to be very important to increasing your milk supply for going back to work. Healthy lactation is the result of a healthy, thriving body. This means that nutrients are partly the building blocks to a lot of milk.

What foods do you need to start eating right away?

Lactation smoothies:

Lactation smoothies are a quick and simple way to start adding more nutrients to your diet that will help increase your milk supply. The key is to provide the RIGHT nutrients, which we’ve included in our Milk Dust protein powder. There are specific nutrients that need to be blended in your smoothies to really ensure that you are supporting your body’s needs a breastfeeding mom. These nutrients come from sources like chia seeds, flax seeds, protein, healthy carbohydrates, folate, vitamin b12 and more. Milk Dust is a quick, easy and tasty way to blend everything you need together with some fresh fruits and veggies.

Smoothies are also easy to pack ahead of time and store in your freezer for a quick morning breakfast. You can pack your favorite frozen fruits and veggies (try cauliflower!!) in a sandwich bag and store them in the freezer. Grab, pour, scoop, blend and go!

Skinny and Milk-Boosting Lactation Smoothie Recipes That Work!

Additional Milk-Boosting Foods To Add To Your Diet:

  • Salmon
  • Pumpkin Seeds
  • Sweet Potatoes
  • Strawberries
  • Oatmeal
  • Nuts and seeds
  • Beans

Top Galactagogue Foods To Increase Milk Supply

We have some awesome meals you can pack for work and lunch to ensure you can keep your milk supply up throughout the week.

Moving on from the foods you need to start adding to your diet, pumping and breastfeeding also needs to increase. Increasing the demand will increase your supply.

Increasing Feedings Both Pumping and Breastfeeding:

Increasing your feedings both with baby and the pump are essential to increasing your milk supply. Here are your steps to make sure you are increasing your feeding and pumping sessions:

  • If you are feeding your baby on demand, with little pumping, start adding pumping sessions
  • If your baby is sleeping through the night, add a pumping session or feeding session in the night (this is temporary to build supply!)
  • If you are alternating pumping and nursing, start tracking how often. Add two more sessions each day for a week.
  • If you need more in your stash, add two more sessions again for a week.

Make sure you are using a good pump:

Not all pumps are created equal. Finding a pump and fit that works best for you is really important. Some moms have better success with manual pumping, while others do fine with an automatic pump. Don’t be afraid to try different pumps to make sure you are getting the most of your pumping sessions.

If pumping isn’t going well, add more skin-to-skin sessions:

This is a really important note for mamas having trouble with pumping. If your body isn’t responding to the pumping well, you can scale back and add in more skin-to-skin feedings. Try this for a few days, then replace your nursing sessions with pumping sessions slowly. This will help your body become adjusted to the demand before using the pump, making it easier to pump more milk at each session.

Tips on storing milk:

Your milk storage bags can be lined up in a soda or pop box for a quick and easy way to keep them from falling all over your freezer. You can organize boxes based on the weeks you pumped them to rotate through. Check out our breastfeeding hacks with some awesome ideas on how to store your breast milk as well as other tricks. Breast milk can last about 6 months in the freezer, and longer in the deep freezer. This means you can really pump up your supply for a while, then scale back when you have enough in storage.

When going back to work, stress can really affect your supply:

The stress of needing to pump and store extra milk, as well as leaving your baby can put a toll on your milk supply. This is a large reason Milk Dust exists.

Milk Dust takes the stress of eating ALL the milk-boosting foods off your plate.

Our formula is specifically made to nourish postpartum mamas, encourage milk supply and reduce the sugar cravings that can make eating healthy difficult. By giving new mommies a tool to help with this process, we hope it makes the life of a working and pumping mom just a little bit easier. Feel free to use code: LACTATION for 10% off your first order!

The concept of postnatal depletion is gaining recognition surrounding postpartum health and wellness. Postnatal depletion is a very important topic that needs to be addressed for every new mama, especially if you breastfeeding. Because the concept of postnatal depletion is fairly new, we are going to go over what postnatal depletion is, and what specific nutrients to focus on to combat the effects.

What is Postnatal Depletion?

Postnatal depletion covers more than the nutrients a pregnant and postpartum mother has in her body. It also covers stress, fatigue and emotional stress. Pregnancy requires extra nutrients for a mother to produce and grow a new life. If a new mom doesn’t consume enough nutrients, they are taken from the mother to support the baby. Mother’s bodies are designed to put the growing baby first. Postnatal depletion is actually very normal, and the postpartum period is a time to replenish those nutrient stores. Postnatal depletion is the normal process of pregnancy and birth giving everything to the growing baby. Once the baby is born, a new mother needs to replenish and consume healing nutrients to recover, as well as breastfeed.

Dr. Oscar Serrallach from Australia brought the idea of Postnatal Depletion to main stream media through Goop. He states,

The placenta passes many nutrients to the growing baby during pregnancy, tapping into the mom’s “iron, zinc, vitamin B12, vitamin B9, iodine, and selenium stores—along with omega 3 fats like DHA and specific amino acids from proteins.” A mom’s brain has been shown to shrink during pregnancy as it supports the growth of the baby and is socially re-engineered for parenthood.

Goop

Postnatal Depletion Symptoms:

postnatal depletion

There are symptoms of postnatal depletion, but often times they go ignored. Many new mothers push through:

  • exhaustion
  • anxiety
  • difficulty breastfeeding
  • headaches
  • aches and pains
  • depression
  • anxiety
  • lack of focus

as a part of having a new baby. And yes, some of it is to be expected. In the beginning stages, the signs of depletion are normal, but should be helped as healing and replenishment occurs.

How to Treat Postnatal Depletion:

Treating postnatal depletion involves more than just diet and nutrients, but diet and nutrients are a big part of treatment. There are emotional and psychological aspects of rest and healing that need to be considered for new mothers as well.

Treating Postnatal Depletion Involves:

  • adequate psychological rest
  • physical rest
  • laughter and relaxation
  • walking and yoga
  • healing foods and nutrients

Postnatal Depletion Recovery Starts With Nutrition:

postnatal depletion and nutrition

Focusing on the proper nutrients postpartum is essential for healing and recovering from postnatal depletion. We have a full list of nutrients that are essential for breastfeeding mamas, and these nutrients are also essential for postpartum recovery. We actually have an ebook on the key nutrients you need for both pregnancy and lactation, which we highly suggest downloading and reading!

Here is a rundown of the nutrients you need to replenish postpartum:

  • Increased caloric demands around 500 calories
  • Vitamin C 115 mg/day
  • Chromium 44 μg/day (AI) 
  • Magnesium 360 mg/day 
  • Zinc 13 mg/day

These are the top nutrients a new mother can focus on to help combat postnatal depletion, and why we created Milk Dust.

How Milk Dust Helps Combat Postnatal Depletion:

Milk Dust does more than support a healthy milk supply and reduce sugar cravings. The main goal is actually much larger. Milk Dust aims to replenish depleted nutrient stores by offering the most important nutrients breastfeeding mamas need to thrive and heal. Because of the nutrient density of our protein powder, we can help diminish sugar cravings, which are often a result of missing vitamins and minerals. Milk Dust also increases your milk supply with a unique blend of herbs and ingredients that support lactation. Milk Dust is a protein powder, so it tastes best blended in a smoothie for a full meal replacement if needed. In addition, it is super easy to blend up and requires little prep and clean up. Exactly what a new mommy needs to help make life simpler.

What other foods help with postnatal depletion?

Some of the top foods to combat postnatal depletion include:

  • eggs
  • salmon
  • beans and legumes
  • yogurt
  • chia seeds
  • pumpkin seeds
  • nuts
  • chicken and turkey
  • spinach
  • berries

These foods are all very nutrient-dense, which means that you are mainly eating pure vitamins. No extra sugar, fat or processed ingredients. Milk Dust also offers some of these super foods like pumpkin seeds, chia seeds, blueberries and spinach. Adding these foods to your diet daily will really help with healing and lactation postpartum.

Postpartum depletion isn’t a medical term – yet, but a state many mamas find them struggling through. Supplements like Milk Dust, combined with foods that nourish your body is the best way to tackle postnatal depletion from a nutrition stand point.

Postnatal depletion also includes exhaustion and fatigue. Of course that is to be expected with a new baby, and nourishment is the foundation of energy and emotional health.

Breastfeeding requires a lot of time and preparation for new mommies. It is easily considered a full-time job, and there are some awesome tips and tricks to help make the experience much easier. These are popular, tested hacks that many mamas swear by.

Create A Breastfeeding Caddy:

One of our customers posted an awesome nursing station on a rolling cart with our Milk Dust in it. That way she was fully prepared for anything she needed, and with the wheels she could roll her goodies from the kitchen, to the living room, to the couch as needed. Think of this as your opportunity to pack and prep everything you need when you stop to nurse. Snacks, water, remote control, blanket….because once you sit down to breastfeeding, you are kinda stuck. Having a basket or caddy that is easy to carry around or grab is really helpful. Especially if your partner isn’t home to get all the things for you.

What to put in your caddy? Here’s what we suggest:

If you have awesome suggestions of items you put in your caddy, let us know!

Grab a Breastfeeding App:

There are numerous apps to help you monitor your breastfeeding. An app takes the thinking and headache out of remember which side you nursed or breastfed last, or how much you pumped. You can check out a full list of apps to decide which one might be the best for you.

Use Milk Savers:

We mentioned these are great to have in your breastfeeding caddy, and that is because these little inventions will catch the extra milk that comes from the off-side. When breastfeeding, as the baby begins to suck on one side, the other side will also let out milk. This usually leaks into your pads, but you can use catchers to help grab this milk to store for later!

Get a hands-free pumping bra:

Pumping bras that allow your hands to be free are life-saving. You can work on your computer, cook, drive…do all the things while pumping. These inventions are one of the best that ever entered the breastfeeding world.

Store breast milk in soda boxes upright:

Soda boxes with the 12 cans work really well for storing breast milk in the fridge or freezer. There is an in-depth post that goes over all the storing details you need, but save your soda boxes to use. You can also store your breast milk in ice cube trays to make it easier to thaw smaller amounts as needed.

Use quick clean sterilization bags:

These bags are life-saving when it comes to cleaning your pump. What breastfeeding mama has time to wash and sterilize all the pump parts between feedings? When in between feedings, store parts in the fridge if you don’t have time to clean. Then sterilize at night, or after the next feeding.

Use a nursing night light for late-night feedings:

Most breastfeeding mamas have experienced fumbling around and knocking things over to get to baby in the night. By using a nursing night light, you can use a soft amount of light to keep everyone asleep, yet still allow your eyes to see.

Never forget lactation smoothies:

breastfeeding protein shake with mango and peaches

Lactation smoothies really do work wonders for increasing your breast milk and nourishing your body (get our recipe book!). They are easy to make one-handed, and with our protein powder, you can get in the amazing nutrients your body needs to support lactation. Nutrition is the back bone to healthy breastfeeding, and our lactation-herb blend is a unique recipe to boost your milk supply further. Without the proper nutrients, your body has a harder time supporting another life. Lack of nutrients can also cause sugar cravings, which in turn lead to a carb-heavy diet, rather than a nutrient-dense diet. That’s where Milk Dust is your best friend. And, it tastes like dunkaroos, so many mamas say! You can read the reviews on our reviews page, on our product page and on our Instagram.

Get a breastfeeding arm pillow:

An arm pillow is much simpler, but more effective, than the boppi pillows. These pillows don’t require any maneuvering to get baby in place. Seasoned mothers will tell you these little arm pillows are genius!

Hands-free nursing clips:

These little guys hold your shirt up for you, so it doesn’t smother baby. It is actually helpful to wear your nursing tank under a normal shirt, which means you have to hold your shirt up to access through your nursing tank. These little clips do it for you – genius!

There you have the best 10 breastfeeding hacks that make life so much easier as a breastfeeding mama.

Don’t forget that the most important thing you can do for yourself and your baby is to properly nourish your body, so you feel your best. Spending time skin-to-skin and cuddling is also wonderful for milk supply and healing postpartum. Relax, stock up on goodies in your breastfeeding caddy and enjoy a delicious smoothie.

Postpartum exercises are very important to healing and correcting the ab separation that is natural during pregnancy. Many mothers are sent home from the hospital with a sheet of simple exercises with little explanation.

As new research and expertise develops in the field of postpartum recovery, new exercises emerge as the top exercises you can do at home to help you heal your mommy pooch. Here at Milk Dust, we encourage healing postpartum through supporting your body with proper nutrition. We also believe firmly in a well-rounded approach to healing that involves caring for your body through healing and corrective movements. Correcting diastasis recti isn’t the full store of getting rid of the mommy pooch. Much of the pooch is also losing weight while breastfeeding, which we have an in-depth post on how to do that as well.

What is Diastasis Recti?

Before we get started on the moves to correct diastasis recti, it is important to fully understand what it is. During pregnancy, the ab muscles separate to allow room for the growing uterus and baby. After the baby is born, breastfeeding stimulates the uterus to contract back to its normal size. As the uterus contracts, the ab muscles can come back together as well. This process takes time, and it is normal to have separation in the first few months of the fourth trimester. During this time, there are some amazing exercises you can do to help repair the ab separation and encourage them to come back together.

Multiple pregnancies means you need these exercises even more:

Having multiple pregnancies causes the thin tissue or fascia that holds your abs together to weaken. Because the fascia gets stretched it isn’t able to hold your abdominal muscles together as closely. Without the extra pull of the mesh between your inner abs, there can be a remaining pooch after multiple babies. This can be rectified to a smaller gap with continuous posture and exercise work, and it is most beneficial to do these in the beginning.

The Top 5 Postpartum Abdominal Exercises To Close The Gap

Standing Vacuum Breaths:

It is very important to practice these vacuum breaths while standing because standing is a functional position. Start by standing with feet shoulder-width apart and relaxed shoulders. Take a deep breath in, and as you exhale pull your abs in as far as you can and hold. Hold as long as you before taking another inhale. Relax on the inhale, pull your abs in on the exhale. Make sure you are filling your lungs in your rib cage with air when you inhale. Perform 10-20 of these every morning. You can do them in the shower or while watching TV.

Pelvic Tilts:

Pelvic tilts are very helpful to retraining the abdominal muscles to come back together. Start by lying on your back with knees bent and feet shoulder-width apart. Let your arms lie next to your sides. Take a deep breath in, then as you exhale, pull your abs in and tuck your pelvis in. Think of zipping up your abs and hold. Then relax your pelvis back down as you inhale again. The key is to contract your abs as you exhale on all the moves. Do 10-20 of these every morning.

Heel Slides:

After your pelvic tilts, while still lying on your back, slide one heel out, so your leg is straight. This is done on the exhale. Inhale as you bring your heel back in. While you exhale and extend the other heel, pull your abs in and control your pelvis. You can use a towel or wear socks to make the heel slide easier. Do 10 slides on each leg.

Bridges:

Continuing on your back, after your heel slides, you can go right into bridges. Start exactly as you are doing a pelvic tilt, but as you tilt bridge your hips up into the air and hold there. You can inhale at the top, keeping your hips up, then exhale, pull your abs in and slowly bring your body back down, one vertebrae at a time. Moving slowly back down allows you to practice controlling the movement with your abs. This is reinforcing the mind-muscle connection that is essential for repair.

Posture Work Against Wall:

For this exercise, you want to go back to standing and use a wall to help. Learning proper posture again after baby arrives is really important to strengthening the abs. When standing against the wall, slide your heels back so they are touching the wall, Roll your shoulders back to touch the wall as well. Pull your upper abdominal muscles in, but do not tuck your pelvis under. There should be a small gap between the wall and your lower back where there is a natural arch. Practice your vacuum breaths in this position. Make sure the back of your head is back touching the wall as well. During pregnancy and holding a new baby tends to pull our necks and shoulders forward and encourage a slouch and pooch. This helps correct that.

Consistency is key with these exercises.

The only way for these exercises to be truly beneficial is to be done consistently over weeks and months. It was 9 months of stretching, and more if you’ve had more babies. This is a natural trauma to the abs, that requires consistent restorative work. Adding this work into your workout routine as a warm up will bring the best results. If you are newly postpartum, creating a morning routine with these exercises will help repair the separation faster and develop more strength for exercising again after 6 weeks.

Losing fat is also essential to reducing the pooch.

If you don’t lose the extra weight gained during pregnancy, the ab separation will repair, but there will still be a pooch of extra fat and skin. The skin won’t go away, but the fat can, and it is possible to lose weight while breastfeeding. Milk Dust is the perfect protein powder to help you lose the weight and keep up your milk supply.

Just as there are numerous ways to increase milk supply while breastfeeding, there are also numerous ways to decrease your milk supply. Sometimes new mothers don’t realize that some of their habits of foods they are consuming can have a negative impact on how much milk their body is producing.

We believe nutrition is the foundation of health and milk supply, and we’ve also discussed some of the best ways to increase milk supply, but it is also important to educate new mommies on the things can decrease milk supply.

Top Foods To Increase Milk Supply

First, we’ll go over some foods that can have a negative affect on milk supply, then we’ll also discuss some habits that can also reduce the milk a mother is producing. It is also important to note that just because a food or habit has shown a decrease in some women, doesn’t mean it will for you as well. Everyone has a different genetic make up, and it is important to monitor your milk supply with any new diet, foods and habits.

Foods that can decrease milk supply:

There is actually very limited research on foods and herbs that can decrease milk supply. Even the popular peppermint and sage herbs that have been reported to reduce milk supply have very little scientific proof. Because we believe in combining scientific research with anecdotal research, we have a fairly short list of foods and habits.

Sage:

Sage is used to help breastfeeding mothers wean and reduce milk supply. There are no scientific studies proving that sage reduces milk production, though there are many women who report that sage helps with weaning. If using Sage to help with the weaning process, the best results are in high dosages in pill form or possibly tea. Simply cooking with sage is usually no where near enough to affect milk supply.

Parsley:

Parsley is another herb that has no research to back thoughts that it will reduce milk supply. It is very difficult to eat enough parsley day after day to reduce your milk supply, but if you are taking a supplement of some kind with higher dosages of parsley, you can have a negative affect. Make sure to check any herbal teas, powders or supplements you have to ensure there isn’t a lot of parsley.

Oregano:

This herb has no scientific backing on its affect on milk supply, though because moms have reported it being successful in reducing milk supply, we find it worth mentioning. Oregano used in cooking and recipes doesn’t have the potency that supplements do. If you enjoy eating oregano, it most likely will have no effect on your milk supply, but a more concentrated tea or herbal supplement may have negative affects.

Lifestyle habits that reduce milk supply:

Smoking cigarettes:

Cigarettes have been shown to have a negative affect on oxytocin levels, which is what stimulates the let down affect. If you let down isn’t working properly, your breasts will not empty. If breasts don’t fully empty, this signals a lower demand and thus a lower supply need.

Sudafed (anti-congestion medicine):

Sudafed, and other similar anti-congestion medications for colds and allergies can negatively affect your milk supply. Basically, because these medications help dry up your runny nose, they can also dry up your milk supply.

Birth Control:

Most doctors suggest breastfeeding mamas a very low dosage birth control pill in an attempt to reduce any affect on milk supply. Because birth control pills change hormonal levels, and often times increase estrogen, this can affect your milk production, which is based on your chemical and hormone levels.

Pregnancy:

This one is fairly obvious, but because becoming pregnant while breastfeeding affects your estrogen levels, it can also affect your milk supply levels. Most times, a new mother’s body adjusts to being pregnant and breastfeeding, but sometimes there is a drop in supply as hormones change and fluctuate.

Low-nutrient diet:

This is a topic that we feel very strongly about. Many mothers eat plenty of calories, but not enough nutrients. A breastfeeding mother needs extra nutrients to function and give to baby, and when these are not present, milk supply can drop, and a mother may need to turn to formula, even though they are eating plenty of calories. Of course calorie consumption can have an affect on milk supply, but most mothers have stored plenty of fat and water during pregnancy to provide plenty of milk for baby. BUT, some nutrients need to be digested and absorbed into the blood stream to nourish mama and baby. Obtaining enough nutrients can be difficult as a new mother, which is why we created Milk Dust as a solution to nourishment and milk supply. Make sure to use code: LACTATION for 10% off your first order!

Excessive exercise:

This is a fairly rare case for many breastfeeding mamas, but if a new mother is training for a marathon or very intense fitness competition, the stress and extensive training could decrease oxytocin levels and reduce milk supply.

Electrolyte imbalance and dehydration:

Hydration and electrolyte balance directly affect milk supply because breast milk is largely water. In order to produce enough breast milk, your hydration levels need to be normal so there is enough extra liquid to pump into your breasts. If you electrolytes are off, taking some potassium and magnesium can really help (which are also in Milk Dust!).

Most mothers want to avoid anything that may harm their milk supply. Even though the herbs mentioned have no scientific backing, some may feel it is better to just be safe and avoid them all together. Some mothers are more sensitive to herbs than others, so even though you may only consume a tiny bit, your body may have a larger reaction. It is important to remember to take care of yourself by properly nourishing your body to ensure you can support another living life.

Lactation brownies are awesome snacks or treats for breastfeeding mamas to increase milk supply and satisfy sugar cravings. But, many of the lactation brownies out there are full of sugar and fat, which is not good for losing any extra baby weight.

Of course a delicious brownie every so often is more than acceptable, but what if you could have a delicious brownie for breakfast every morning? Basically, this brownie recipe is so healthy, low-sugar, low-carb and nutrient-dense, you can have it anytime you want. You can even eat the entire recipe for around 350 calories if you really wanted to. These are perfect for those times when you just can’t stop eating the brownies.

Because there’s a scoop of our Milk Dust in this recipe, there is added protein, which helps make these brownies super filling as well. The protein will actually help keep you from filling hungry again soon after eating these, as well as limiting how many you can actually eat without feeling stuffed. Feeling full is one of the fastest ways to get rid of a sugar craving.

Go ahead, eat these up and reap the benefits to your milk supply and nutrition.

Healthy Lactation Brownies for Milk Supply:

Healthy Lactation Brownies

These lactation brownies are high in protein, low in sugar and carbs and amazing for milk supply.
Prep Time10 mins
Cook Time15 mins
Course: Dessert
Cuisine: American
Keyword: lactation, lactation brownies, lactation recipe
Servings: 12

Ingredients

  • 1/4 cup Almond Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Salt
  • 1/4 cup Cocoa Powder
  • 1 scoop Milk Dust
  • 1/4 cup Baking Stevia or granulated sweetener of choice
  • 2 tbsp Stevia honey blend or low-sugar honey
  • 4 Egg whites
  • 1 Ripe banana or 1/4 cup applesauce

Instructions

  • Mix dry ingredients in large bowl and wet in another small bowl. Add wet to dry and mix well. Pour into greased 8×10 pan and bake at 350 for about 15 minutes!! 
    lactation brownies increase milk supply

Give these lactation brownies a try for your next chocolate craving. Pair them with a drizzle of peanut butter, a dollop of whipped cream or a little vanilla ice cream between two, and it will be the best dessert you can have every night! Give our Milk Dust a try at 10% off with Code: LACTATION

This recipe for lactation banana bread, or banana bars if you prefer smaller bars for eating and packing is full of milk-boosting herbs and nutrients from Milk Dust, as well as being low-sugar, low-carb and still soft and comforting.

Because the bananas are ripe and sweet, and Milk Dust is sweet as well, you don’t need any extra granulated sugar or sweetener. Instead, we used the Truvia Honey blend that reduces the sugar content, but still tastes just like honey. We also swapped almond flour for regular flour, which dramatically reduces the blood sugar impact and carbs in the banana bread.

Standard banana bread is really good on occasion, but for a breastfeeding mama looking to stay healthy, lose some of the baby weight and keep up milk supply, this recipe is a much better option! You can eat this for breakfast, or as a snack with not guilt or sugar crashes.

Let’s get into the recipe, so you can enjoy this banana bread.

Boobie Banana Bread For Lactation

This lactation banana bread tastes just like the real thing, but is way healthier and full of milk-boosting ingredients!
Prep Time15 mins
Cook Time35 mins
Course: Breakfast
Cuisine: American
Keyword: lactation recipe
Servings: 12 bars/slices

Equipment

  • Mixer

Ingredients

  • 2 1/2 cups Almond flour
  • 1 scoop Milk Dust
  • 1/2 tsp Salt
  • 1 tsp Baking soda
  • 4 Ripe bananas
  • 1/4 cup Truvia Honey or reduced sugar honey
  • 2 Eggs

Instructions

  • Add all dry ingredients into a medium bowl. In a larger bowl, mix bananas, honey and eggs together until smooth. Add dry ingredients into wet ingredients and mix well. Pour into a greased loaf pan or 9×11 pan to make bars. Bake at 350 for 35-40 minutes. Monitor the darkness of the top and sides.

If you aren’t a smoothie fan, snack recipes like these or our green lactation muffins can be super helpful to get the positive affects of our Milk Dust, in a form that is easier to snack and pack. We also have a great “nice” cream recipe that works really well for dessert. Use code: LACTATION for 10% off your first order!

There are many steps you can take while still pregnant to help your body create lots of colostrom right away, and keep on making a healthy milk supply soon after birth. Ensuring a healthy milk supply once baby arrives is really important for most mamas, especially if you’ve struggled with breastfeeding in the past. If this is your first baby, breastfeeding can seem even more overwhelming. There are some simple, straight forward steps you can take now, that will encourage a healthy milk supply when baby arrives.

Can your milk come in before birth?

No, not really. Technically, the hormone levels won’t allow your breasts to start creating breast milk if you are still pregnant. Estrogen levels are really high during pregnancy, and then they drop very low while breastfeeding. This allows for higher levels of other hormones and chemicals that signal lactation, which can’t really happen during pregnancy.

Here are 5 steps you can take to safely encourage your body to produce milk right away:

Start eating a lower-sugar diet:

Focusing on quality, high protein and healthy fats is really important towards the later stages of pregnancy. This helps with the extra weight gain, and it also will keep your estrogen levels from getting too high.

Sugar not only provides major highs and lows in mood and energy, it can also disrupt one of the most powerful hormones in the body: insulin. And insulin is closely connected to all of the other hormones in your body, including estrogen and testosterone.

Women’s Health Network

Of course, the last few weeks or even months of pregnancy sometimes bring the worst cravings, fighting those cravings with healthy foods is essential to your hormone balance, and thus your ability to produce breast milk. Milk production is all about hormone and chemical balance in your body. If you are eating foods that throw things out of wack, your body is going to have to work harder to perform as it should. Our protein powder, Milk Dust, is an awesome protein powder for pregnancy as well because of the essential nutrients, sweet taste and protein. Pregnancy smoothies are an amazing way to help combat these sugar cravings and prepare for breast feeding.

Start using lactation herbs:

Lactation herbs have been studied both with science and anecdotally. This means that there are a few studies proving they can increase milk supply, as well as hundreds of years of use in lactation with women all over the world. It can be said that a women knows her body better than science, so here at Milk Dust we try to combine the two. We chose specific lactation herbs that have been shown to increase milk supply, as well as used for many years to support lactating women.

The herbs that have been shown to help increase milk supply are:

  • Fenugreek
  • Fennel Seed
  • Milk Thistle
  • Red Raspberry Leaf
  • Brewer’s Yeast
  • Oatmeal
  • Reishi Mushroom
  • Flax seeds
  • Pumpkin seeds

There are many ways to start consuming these herbs during the end of pregnancy. Of course, you need to check with your doctor for approval to ensure you don’t have any risk of preterm labor. Some of these herbs, like Red Raspberry have been known to help increase the strength and health of the uterus for birth, which is another BONUS. Milk Dust of course has most of these on the list, in a unique blend that has been working really well for many mamas.

Remember that each person is unique and reacts differently to herbs, nutrients and ingredients, but in general, our product has been proven very successful.

There are also numerous teas, pills, powders and drinks on the market with various herb blends shown to help improve milk supply. Most of them work well for most moms, but the key is to find something you like and will stick to. Finding a good product now, to help when baby arrives is a great idea.

Increase Iron Levels:

Many pregnant mamas are low in iron during pregnancy. It is fairly normal, but can be fixed with some natural, plant-sources of iron that are amazing for health. Chlorella and Spirulina are two powerhouse foods that also carry loads of iron. In addition they are full of color, which means very nutrient-dense with antioxidants. Many mamas struggle with eating enough red meat or spinach, so taking a liquid chloryphyll, or drinking our Milk Dust offers a big boost in iron. Iron levels have been linked to a healthy milk supply, and support your body in healing and producing milk post birth. Brewer’s yeast is also high in iron, along with spinach, both of which are in Milk Dust.

Lower Sodium Intake:

Keep a watch on your salt intake, when water retention is particularly high during pregnancy. Throwing your electrolytes off can affect your milk supply as well. Make sure the salt you do eat is sea salt, and try to avoid eating a ton of salty foods. This will help your body let go of extra water and keep your electrolytes and minerals like magnesium and potassium in check. Be aware that many canned foods, deli meats and fast foods have a TON of salt added to them for flavor.

The minerals sodium, potassium, bicarbonate, calcium, phosphates and chloride work as electrolytes in the human body. They are present in all bodily fluid in a specific concentration; this concentration is important to maintain since it is the level at which the minerals work with the fluid to carry out bodily functions, such as oxygen transport through the body, that are essential for survival. When a person sweats, urinates, has a bowel movement or excretes breast milk, some of these minerals are lost. Replacing these electrolytes can easily come from a healthy diet.

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Start Pumping:

This is only to be done if you are cleared by your doctor, but a great way to stimulate your milk production as well as labor. You must ensure you are ready for baby to arrive and labor to begin before taking this step. If you are, this is an awesome way to get your body ready to product breast milk. The stimulation can often times put a pregnant mama into labor because it signals the increase of oxytocin, which starts labor as well as playing a role in producing breast milk. Pumping tells your body it is time to start producing milk, even before labor has begun. If this is combined with the other steps we suggest, then your breast milk should come in healthy and strong with the birth of your new baby. This is of course assuming there are no hidden issues.

The first few days of breastfeeding are really important for baby’s growth and development.

Doctors anticipate a weight drop, but the least amount of weight lost the better. Nurse as much as you can, and never hesitate to ask a lactation consultant for help if your baby is struggling to latch. Remember, we are here to support your nutrition needs, so feel free to give our product a try at 10% off with code LACTATION.

Healthy snacks are really important for breastfeeding mamas to maintain milk supply and keep from getting too hungry. Snacking is also helpful for weight loss because they keep a new mama from starving and eating anything in site.

What is the perfect, healthy snack for breastfeeding?

There is such thing as a perfect snack for a breastfeeding mama. A snack that has plenty of protein, healthy carbohydrates and a little fat is the perfect snack because of the nutritional benefits. A snack with one macro nutrient missing can leave you hungry again very soon after you snack. Of course we love protein shakes as a snack or meal for weight loss because you can keep your sugar low, protein high, and add a little bit of essential fats for your breast milk.

What to avoid when making healthy snacks while breastfeeding:

There are a good number of ingredients and nutritional facts you should avoid while breastfeeding if you want to keep your snacks healthy and filling. These include:

  • high sugar foods like jelly, granola bars and cereals
  • processed and packaged foods low in fiber and high in carbs
  • high-sugar dairy products like yogurts that claim to be healthy
  • Low-nutrient crackers with lots of processed chemicals

Creating healthy snacks while breastfeeding doesn’t have to difficult if you stick to some simple rules and get creative. Here are the rules we suggest following to make healthy snacks that will keep your milk supply going strong, while also slimming your waistline.

The three rules to making healthy breastfeeding snacks:

Always have a lean protein:

Lean proteins include clean, nitrate-free deli meats, a clean protein powder, low-fat and low-sugar yogurts, light string cheese, hummus, beans and clean, wild caught tuna. These are all awesome choices for a protein, and can be created into a great snack!

Never forget a veggie:

Your protein needs to be combined with a veggie of some kind. Think lean and green. The world of veggies is much larger, and there are so many ways to incorporate veggies into your snacks. Carrots and cucumbers are great for dipping, lettuce can be used as a wrap, peppers are also great for dipping, and of course many herbs and greens for salads. Many grocery stores sell riced and spiralized veggies which can help with the need for a noodle or rice texture to your snack.

Keep carbs and fats minimal:

When working on making a healthy snack, keep the carbs and fats to a minimum. This leaves more room for carbs and fats in your meals, and enables you to keep burning fat as fuel in between your main meals. Snacks are an opportunity to feed your body nutrients, but you don’t want them to ruin your healthy weight-loss goals. Adding some fruit, a little brown rice, or oatmeal to your snack works really well if you are needing some more substantial carbs for energy.

Healthy snack ideas for milk supply and weight loss while breastfeeding:

Cucumber sandwiches:

Slice cucumbers and stack with a lean protein, tuna and a low-fat cheese to make a bread-free, super healthy sandwich,

Protein shakes:

breastfeeding protein shake

These are so yummy and fast. Try one of our recipes from our recipe book. The major benefit is these are sweet and satisfying, while also super quick to make. You can blend everything together one-handed if necessary!

Overnight oats:

overnight oats breastfeeding snack

Overnight oats are cold, so they make a wonderful snack. Easy to make, and easy to grab, which is really important as a new mommy. Grab a mason jar, pour in 1/8 cup – 1/4 cup dry instant oats, pour in a cup or so of milk of choice, stir in 1/2 scoop of Milk Dust for extra lactation + protein boost, and top with some sliced fruit.

Light trail mix:

Standard trial mix is actually very high in sugar with dried fruits. You can make your own, lighter version of trail mix by using fresh berries with nuts. This provides more nutrients, less sugar, yet still a very satisfying snack. Even some dark chocolate chips mixed in is less sugar than dried fruit.

Sweet potato nachos:

breastfeeding snack

Homemade sweet potato chips are the best, but if you watch your portions, the packaged brands are usually pretty clean. Pile your chip with fresh pico de gallo or salsa, which is full of veggies, and you actually have a snack full of veggies. The only piece missing is some lean protein, which can come in the form of a non-fat Greek yogurt. A low-fat sour cream isn’t a terrible choice, or make some nachos with a light cheese and a lot of salsa or veggies. This is very filling, and as long as it isn’t drenched in high-fat cheese, it is a lit and fresh option.

Apples and peanut flour:

Peanut flour is relatively new on the market, but is a great way to have all the peanut butter without the fat. Most peanut flours mix with a few teaspoons of water, and blend into a yummy, peanut butter consistency. You can also blend your protein powder with non fat greek yogurt and a little Stevia or honey to make an awesome, creamy, protein-rich dip for your apples.

Carrots/Veggies + hummus:

Hummus is a great source of lean protein, and often comes in some really delicious flavors. You can dip so many veggies in hummus it is amazing. It also works well with the cucumber sandwiches as an alternative to cheese.

Beans and cauliflower rice:

If you are craving something more comforting, try black beans or garbanzo beans mixed with cauliflower rice. Make sure to season with your favorite seasonings and sprinkle a little low-fat cheese on top. You can find cauliflower rice in the frozen section at grocery stores, which makes it very easy to microwave and mix. This is a very filling snack, which is perfect for the snack times when you are so hungry you want a full meal.

If you are struggling between meals, and wanting to snack a lot, you probably aren’t getting enough protein.

Protein is an essential macro nutrient that we all need, especially when breastfeeding. If you aren’t getting enough protein, then you may experience sugar cravings, and a constant hunger. This is why we created Milk Dust.

Milk Dust is an amazing, nutrient-dense protein powder that helps breastfeeding mamas manage sugar cravings, as well as boosting milk supply. This takes the fear out of losing weight, while also ensuring nursing mamas are getting the proper nutrients.