For the past several years, I have helped mamas lose weight while breastfeeding. I am a firm believer in nutrition for milk supply. After years of searching for a protein powder specifically designed for breastfeeding mamas to combat these sugar cravings and provide nourishment, I realized I needed to make my own. I created Milk Dust – your best friend for lactation and weight loss.
In creating Milk Dust, I handpicked specific vitamins like folate (L-methylfolate), which is as important during lactation as it is during pregnancy. I also chose vitamin B12 for energy, and superfoods like chlorella, spirulina, spinach, and blueberries. To help mamas combat sugar cravings, I included stevia, monk fruit and organic cane juice so mamas can enjoy the sweetness with very little sugar. Plus, herbs like turmeric and cinnamon bark, and minerals like chromium, balance blood sugar and taste delicious. It’s like drinking a milkshake! To top it off, Milk Dust is plant-based, vegan, made of non-GMO ingredients and is free of soy, gluten, dairy, and corn.
Milk Dust is the only protein powder on the market that is clean, nutrient-dense and specifically made for postpartum healing, nourishment, lactation, and weight loss. Enjoy!
Milk Dust is specifically formulated with the highest quality, organic ingredients to promote nutritional excellence in breastfeeding mamas, while also curbing the sugar cravings that can inhibit weight loss.
Your nutrition as a new mama should be a priority. It doesn’t have to be overwhelming. Protein shakes made with Milk Dust will make your insides happy. Think of Milk Dust as a magic dust that absorbs into your body and leaves you and baby flying on a cloud of nutrients.
Milk Dust Curbs Sugar Cravings.
Sugar craving is one of the most difficult aspects of losing weight while breastfeeding. Many times sugar cravings indicate mineral and nutrient deficiencies, which causes your body to crave glucose. Your body sends craving signals in hopes that you will eat something with more nutrients. Milk Dust holds a unique combination of chromium, magnesium, cinnamon bark, zinc, and folate. Chromium and magnesium are essential minerals that many are deficient in. These deficiencies result in strong sugar and carbohydrate cravings. Zinc and folate are also two very important nutrients for mothers healing after baby. A mother’s body needs zinc to repair cells and recover after birth. Folate is not only needed during pregnancy but also after baby arrives as it passes to baby through breast milk. In fact, the American Academy of Pediatrics recommends mamas consume 500 micrograms of folate daily while nursing. Lastly, cinnamon bark can help balance blood sugar, keeping sugar cravings at bay.
You can lose the weight and have your milk supply too.
Milk Dust is chocked full of lactation-boosting ingredients like fenugreek, milk thistle, fennel seed, Brewer’s yeast, and raspberry leaf. These ingredients give you a magic potion to quickly boost your milk supply. Our special blend has secondary, milk-boosting nutrients like turmeric and pumpkin seeds.
Milk Dust Promotes Healthy Energy without Caffeine.
Milk Dust provides a caffeine-free, healthy option for mamas on the go. Milk Dust is a unique powerhouse of green energy consisting of spirulina, chlorella, and wheatgrass, as well as vitamin B12 and turmeric. Spirulina is high in iron. Chlorella and wheatgrass help pull toxins out of breast milk, in addition to giving mama a healthy boost of energy. Vitamin B12 passes through breast milk to growing baby. Plus, vitamin B12 helps prevent anemia in postpartum mamas. Combined with the protein in Milk Dust, this blend of nutrients will help repair blood and nerve cells, which are important for boosting energy levels.
A meal plan is key to losing weight while breastfeeding. Meal planning is very challenging as a new, breastfeeding mama, but with just a bit of planning, all the sugar cravings and extreme hunger can be completely avoided. It is really important to properly set up your meal plan to encourage yur milk supply, while also helping your body burn fat. We have a free, 10-day milk supply diet transformation below, that you can join, as well as a free printable you can grab in this post! Scroll down for the 14 fast and healthy breastfeeding foods for weight loss too!
A breastfeeding meal plan for weight loss MUST consist of the proper foods, or your milk supply can tank, and you will be starving.
Click here to grab your sample meal plan, to get you started, and make sure to grab our full, 10-day plan with recipes!
How to make a meal plan for weight loss while breastfeeding
There are some key factors that will ensure you create a successful meal plan for breastfeeding and weight loss, so your milk supply won’t go south. Here are the factors to follow:
Never reduce calories dramatically. Instead, reduce empty calories
This means that you want to replace foods, rather than eliminate snacks and meals. For example, if you normally crave sugar and sweets in the late afternoon, rather than having your usual cookie, grab a delicious Milk Dust Bar that tastes like dessert, yet fills your body with hand-picked nutrients for breastfeeding mamas. If you love dessert at night, try making an oreo lactation shake, so you can replace the normally empty calorie meal with a protein shake full of milk-boosting herbs, vitamins and minerals to nourish your body instead.
Focus on protein and fiber at every meal and snack
Protein and fiber together ensure that you will feel full and satisfied. By ensuring you have a protein, veggie and/or fruit at every snack and meal, you will be filling your body with nutrient-dense calories that also fill up your stomach. Protein and fiber are really important to combatting the intense hunger that can be really difficult while breastfeeding.
Don’t do a lot of cooking while breastfeeding and caring for a new baby. Get frozen vegetables, make lots of smoothies, use our healthy lactation bars, and batch cook your proteins. If your meals are too complicated, and require a lot of prep, cooking and cleaning, the meal plan will feel too overwhelming to stick too.
17 Easy foods to include in your breastfeeding meal plan
There are many, healthy foods you want to include in your breastfeeding meal plan, but not all of them are easy to prepare and eat while trying to lose weight and nursing. This is a great checklist of foods that are super quick and easy to prepare, as well as extremely nourishing for milk supply.
Apples, oranges and grapes (these are easy fruits to pack and take on the go too!)
Milk Dust Bars (amazing for the diaper bag, hospital bag and the car!)
Deli Turkey (easy to wrap in high-fiber wraps, lettuce or on cucumber slices!)
Sweet potatoes (easy to cook in microwave)
Milk Dust Protein (quick and easy to shake up in a shaker bottle or blend in smoothie)
Instant oatmeal (for overnight oats, or quick oats in the morning)
Pre-washed and cut lettuce (easy to toss for a salad)
Rotisserie chicken (already cooked in grocery store)
Hard-boied eggs (easy to grab!)
Chickpeas, black beans and other beans (super easy to throw on a salad)
Frozen fruit (always fast and easy for smoothies!)
Frozen, steamable veggie bags (microwave bags of veggies for fast prep!)
Frozen turkey burger patties (these can be really handy and delicious!)
100 % dark chocolate unsweetened (amazing for chocolate cravings)
What foods are important to eliminate in your breastfeeding meal plan for weight loss?
There are some foods that are important to eliminate in your meal plan. These foods lack nutrients, and ultimately offer empty calories. These are also foods that will negatively affect your blood sugar. Balancing blood sugar is really important to ensuring that you don’t have intense cravings, while also keeping hormones level. Blood sugar can impact hormone levels, which can also impact milk supply levels.
The big list of foods to never have in your breastfeeding diet plan for weight loss:
Chips and crackers (full of carbs and calories – no nutrients)
Cheese (just adds extra fat and calories. Not ideal for weight loss)
High-fat meats (lean meats are great, extra fat is not for weight loss)
Candy and chocolates (these add sugar and fat, with no nutrients!)
Deep fried foods (very high in fat and low in nutrients)
Processed foods (look at ingredient lists for chemicals)
By eliminating these foods, you can really help your body function properly, let go of fat, and still produce all the breast milk that your baby needs.
How soon can you start losing weight with this breastfeeding diet meal plan?
There are so many factors that contribute to losing weight, but if you start by following these key factors, your nutrient intake will increase, and empty calorie intake decrease. That alone will help your calorie consumption balance out, without affecting your milk supply. If you can eat a clean, lean diet 80% of each day, that is a great way to start! Our free, 10-day sugar detox is a great plan to follow, with more details to help you do this. Ideally, if you reduce your calories naturally, by choosing healthier foods, you will start losing 1-2 lbs in a week. Some mamas lose more in just 10 days following our plan, without losing milk at all!
Will your breastfeeding diet and meal plan affect your milk supply?
Your diet in general can absolutely affect your milk supply. First and foremost, if you reduce calories too much with your meal plan, your milk supply may suffer. What most moms do by accident, is they reduce calories and nutrients by eating less. By focusing on nutrients, rather than calories, you can keep your milk supply and still lose weight.
Who doesn’t love a snickers bar? The amazing combination of peanuts, carmel and chocolate really satisfy those sugar cravings. With our new Fudge Brownie Milk Dust, we created a snickers lactation shake that is full of nutrients, yet also tastes like a snickers!
Think all the deliciousness off the snickers bar, without all the sugar and fat. This shake offers protein, curbs sugar cravings and boosts milk supply at the same time!
With our new Fudge Brownie flavor Milk Dust, we are working on some seriously good recipes. One of them is this awesome, Oreo Blizzard Lactation Shake that is full of nutrients, protein, lactation-boosting herbs and low in sugar! This is the PERFECT sweet treat for the end of the day, when you are craving a milk shake, but don’t want to ruin your healthy diet.
The great thing about this recipe is that the only extra sugar is coming from three oreos that are blended in. That is so much better than a real blizzard, yet tastes just as amazing!
Oreo Blizzard Lactation Shake
Tastes just like an oreo blizzard, and it boosts milk supply!
Breastfeeding hunger is a real issue, and many mothers find themselves extremely frustrated because they are gaining weight and starving at the same time while breastfeeding. There are many factors that can cause constant hunger and weight gain while breastfeeding.
Losing the baby weight will undoubtedly feel impossible if you are starving and gaining weight at the same time. Breastfeeding mamas who find themselves constantly hungry, while also gaining weight are most likely experiencing some issues with blood sugar, a response to hormone levels – specifically prolactin, and a response to lack of sleep. All of these issues, combined with an increased need for nutrients make weight gain and hunger possible, even while breastfeeding.
Let’s dive into specifics on why this is happening, and some ways you can get a handle on the breastfeeding hunger, so you can lose weight, rather than gain weight.
The reasons you’re constantly hungry and gaining weight while breastfeeding:
Reason 1: Your blood sugar levels are on a rollercoaster while breastfeeding
Breastfeeding hunger comes with a lot of extra cravings for mainly sugar, but other foods as well. Postpartum cravings and hunger push moms to eat more carbohydrates and sweets, which has a dramatic affect on blood sugar. Breastfeeding hunger starts because breastfeeding moms do need more nutrients. Unfortunately, many nursing moms fill their hunger with high carb and high fat foods like fries, potato chips, cheeseburgers, nachos, bread and more. Even lactation snacks like brownies and cookies are high carb and high fat foods. These foods cause blood sugar to spike, then drop soon after. Without much fiber and protein for satiation (read below on the importance of fiber!), when blood sugar drops the hunger feeling comes back.
The problem with a dropping blood sugar is that your body doesn’t need more food, but it feels like it does. This leads to overeating, yet never feeling satisfied.
Milk Dust has a specific blend to balance blood sugar, which can really help combat the hunger breastfeeding mamas struggle with. In addition to the protein and nutrients, Milk Dust can be a huge help for hungry nursing mamas!
Reason 2: Your body is adjusting to new hormone levels with prolactin for lactation
Hormone levels change dramatically during lactation. Estrogen decreases and prolactin comes into play. While the lower estrogen usually helps with weight loss, sometimes your body may not react well to the prolactin. Hormones play a huge role in hunger and metabolism, so some nursing mamas experience an increased appetite with the hormonal changes.
Unfortunately, with the increased appetite, many of the not-so-healthy foods can increase estrogen levels. When estrogen increases, it can cause milk supply to drop, as well as increase fat storage. Estrogen is in charge of increasing fat stores for reproduction. While this is great for healthy ovulation and reproduction, it isn’t helpful when needing to lose weight. It can cause weight gain, even when breastfeeding.
Reason 3: Lack of sleep is increasing cortisol levels
Breastfeeding a newborn is stressful. Not sleeping more than a few hours is also stressful. This stress can cause an increase in cortisol levels for many mamas. Cortisol increases appetite, so the stress and lack of sleep for new mothers really creates a hunger problem for breastfeeding.
Many mamas turn to food when feeling tired, or just plain feel hungrier when not sleeping. Eating higher fiber foods with protein can really help decrease hunger. Try eating a whole head of broccoli. All the fiber will make you feel super full. Or eat 3 apples. There is only so much fiber your body will want to consume, and it will leave you feeling full for hours. The key is to manage your increased hunger with healthy food. Adding in the veggies and fruit will also add in nutrients, which is so important during lactation.
Reason 4: Increased nutrient needs aren’t being met
Breastfeeding mamas need more nutrients to support lactation. Because there is a higher demand, many mamas experience cravings, which can come as pure hunger. The body is technically hungry for nutrients, so often times it will signal for more food in order to get in more nutrients. Lactating mothers need more nutrients like protein, folate, vitamin B12 and even plain carbohydrates.
By adding in more fruits, veggies, beans, complex carbs like brown rice and lean proteins, you are providing more nutrients, which will help you feel more full. Milk Dust smoothies in particular are full of nutrients, which really help decrease hunger and fill in the nutrient gaps that can drive a constant feeling of hunger.
Reason 5: You’re body needs more fiber
Fiber is really filling. It bulks up in your stomach and intestines to literally make you feel full. One of the amazing things that happens when mamas follow our 10-day diet plan is that they feel super full. The hunger goes away, yet they actually lose weight feeling full. The key is your body is getting more fiber-rich foods, which are actually lower in calories.
Sometimes the simple reason for hunger is that there isn’t enough fiber in the diet. To make it even more simple, you need to eat some more fruits and veggies. That isn’t too hard to do if you add in a smoothie every day, or make sure you are eating fruits and/or veggies at every snack and meal. This will add in nutrients and fiber to your diet to really combat those hunger cravings.
Reason 6: You are more sedentary with a newborn baby
One of the reasons you may be gaining more weight while breastfeeding is purely the fact that a baby can limit your activity. There is a lot of time spent holding the baby, nursing the baby, rocking the baby and sitting with the baby. Normally, a new mother may have been working out, doing more cleaning, walking around more and just more active. By slowing down and caring for a newborn, you may be burning a lot less calories than expected. Especially during the first 6 weeks, when working out isn’t really an option. Muscle mass is also lost during this time, which slows your metabolism down.
Adding in walks with the baby in a wrap or carrier can really help increase activity closer to wear it was. Newborns and small babies tend to do really well being worn close to mama, which gives mama a chance to walk around and do things.
Overall, nourishing the breastfeeding mama with nutrient-dense and high-fiber foods can really help reduce hunger and stop weight gain. Our Milk Dust protein powder is a great tool to help new mamas do this. The smoothies are an easy, one-handed way to get in fruits and veggies, with protein and nutrients that tastes amazing!
This post is for all the pumping mamas wondering how to increase milk supply for pumping. We’ve discussed, asked and consulted our lactation consultant to put together 8 simple steps for increasing your milk supply for pumping. There are 8 keys to unlock more milk supply while you are pumping.
8 Key Steps To Increase Milk Supply for Pumping:
Empty breasts more often
Check flange size and fit
Check pump function
Nightly Pump Sessions
Early Morning Pump Sessions
Single-sided pumping while nursing one side
Milk boosters and diet
Empty breasts often when increasing milk supply for pumping:
The secret code to more milk supply is to empty your breasts more. If you want your body to make more milk, you need your body to think there is more of a demand. You can do this by trying to get your baby to breastfeed more often, and adding more pumping sessions in between feedings. The best times to add in these pumping sessions is when baby usually takes a long nap, or is sleeping in the night. As babies get older, they tend to sleep longer through the night, which unfortunately is a great time to add a pumping session.
You can also empty your breasts with baby during a feeding, wait a bit, then empty them again to signal to your body that baby needs more milk.
Power pumping with a twist:
Power pumping is a great way to increase your milk supply for pumping. What moms forget is that baby’s connection to your breasts is a large part of supply and demand. So we suggest more than power pumping. We suggest power nursing and pumping together.
The key is to nurse baby first, wait about an hour, then pump as much milk as you can. From there, wait another hour or so and nurse baby again. By then, it’s been a couple hours since baby last fed, which means you may be able to get them to eat again. Then pump another hour after that feeding. Your body will be more connected to baby, and required to produce more milk.
While you are power pumping, be sure to drink a Milk Dust shake! Many mamas have experienced a dip in supply just from missing one smoothie in the morning. Add some oatmeal to your smoothie, and you will be able to help keep your milk supply up during these exhausting pumping and feeding sections.
No matter what stay positive. This can be discouraging at first, when the pumping isn’t producing many ounces. Your body will need some time to catch up, so power through it!
Check your pump flange fit:
This is one of those steps many moms think aren’t really that important. But, the fit and size of your flanges can make or break a few ounces. Medela has a great guide on how to get the fit of your flange just right. Here is a great video on that as well to guide you in this process.
Check your pump functions and suction:
It is always a good idea to check your pump function and suction when you are trying to increase milk supply while pumping. If you’ve been using your pump for a while, it could be losing suction. If you notice a drop in your milk supply, and you haven’t changed anything, maybe your pump isn’t sucking well. Here is a guide on how to trouble shoot your pump.
If you aren’t getting the milk supply you want, definitely check into your suction on your pump. Sometimes just switching to a manual pump can help you see if your electric pump isn’t working well. Many moms love the Haakaa pump as an alternative to their electric pump. This one also works well while nursing baby on one side, and pumping milk on the other.
Nightly pump sessions to increase milk supply:
Pumping moms NEVER want to hear how powerful the nightly pump sessions can be for increasing milk supply. No one wants to finally fall asleep, or get their baby to sleep, then wake up in a couple hours just to pump. But, as baby learns to sleep longer, sometimes 4 hours at a time, your body may still be ready to feed the baby in a couple hours. Taking advantage of those moments, when baby is sleeping longer than normal, can really help with getting more milk. Hopefully it doesn’t have to happen nightly for weeks, but hopefully it will be a few nights in a row to get your supply up.
Early morning pump sessions (before baby feeds):
Pumping before baby has their early morning feeding is another key to increasing milk supply. Sometimes this will work without having to do the nightly sessions, depending on how much you need to increase your supply. Let’s say you pump at 2am, and baby usually wakes at 6am. Getting a pump session in at 5:30am, will be super helpful. Your body will be getting ready to provide milk for baby, and then that milk will get pumped into the bottles. Then, your body will still need to feed baby after, which it will. This encourages the extra production, without having to pump tiny amounts at a time.
Single-sided pump and nursing sessions:
One trick to pump more milk is to pump one side, while baby nurses the other. While breastfeeding the baby on one side, the other side will let down. Catching that milk, and stimulating that side as well can really increase the amount you pump. Baby will still need to nurse on that side, which will help stimulate more milk production. Alternate sides with this method to keep it even, and you may find it really helps a lot.
Milk supply boosters and nutrition:
Many mamas don’t realize that just adding a lactation supplement of some kind can make a huge difference. Supporting your body from the inside out is actually really important. Our Milk Dust protein powder, and Milk Dust Bars are really yummy options to add to your diet.
The Milk Dust shakes are either smoothies or just blended with water. They offer hand-picked nutrients for breastfeeding mamas that support lactation and postpartum hormonal balance. Providing your body with key nutrients can dramatically change the amount of milk you are able to store!
Milk Dust is particularly effective for breastfeeding and pumping mamas because it targets nutritional needs as well as offering a unique lactation blend. There are very few products on the market that do this, and we are very proud of our formula.
We offer a great bundle, the Milk Dust Starter Pack, where you get a sample pack and 4 bars to see how they work for you.
Here’s what one mama on Amazon said after using Milk Dust,
My son almost 3 months old, with milk dust, I’ve been able to build up a healthy freezer stash for us as well as donate over 1000oz to other moms and their babies.
I have a milk dust smoothie for breakfast or after a workout. I’m 3 pounds under my pre-pregnancy weight. The flavor is great, it mixes well into all my favorite smoothies. I could not ask for a better product! – Trisha Byrd
Hydration can actually make a big difference when trying to increase your milk supply while pumping. Think of breast milk as a liquid, and our body needs extra liquid to produce more liquid. Water is really important, but also low-sugar drinks with electrolytes can be very beneficial. The added sodium, potassium and magnesium these drinks offer can help balance fluid levels. Many mamas find that natural drinks like coconut water, or powerade make a difference within an hour or so. This is because fluid levels are balanced, and our body is well hydrated to produce more milk.
The 8 key steps to increase milk supply for pumping are gathered from pumping mamas and professionals. These are the top 8 steps that have worked for many other mamas.
Lactation cookies are one of the most popular foods for breastfeeding mamas to eat when wanting to increase milk supply. Lactation cookies taste amazing, satisfy sugar cravings, and ultimately give you a huge boost in milk supply. But many mamas become dependent on eating lots of lactation cookies to keep their supply where they want it, and it isn’t the healthiest way to go.
Do lactation cookies really work?
The short answer is yes, lactation cookies can really work, according to anecdotal studies. There haven’t been in-depth, scientific studies to prove an actual increase in milk supply. But overall, women report an increase in milk supply with these lactation cookies. Many of them have brewer’s yeast, oatmeal, flaxseed, fenugreek or other galactagogues that increase milk supply. The key is to find the right ingredients for your body. Everyone responds individually to ingredients.
Why do lactation cookies work so well?
Lactation cookies are full of a few ingredients that a breastfeeding mamas’ brain and body loves. The first ingredient is of course SUGAR! Sugar, or glucose is the brain’s first choice for energy. When a brain is tired, it craves more sugar to function. Lactation cookies offer a tasty way to get that glucose to the brain! In addition to sugar, lactation cookies also offer a lot of energy. Basically, they are high in calories. All of those calories make it easy for your body to produce breast milk without having to tap into the extra fat stores. Specifically, the calories are coming from fat (butter mainly in many recipes), and carbohydrates. Your body is getting plenty of carbs to function on NOW, and plenty of fat to save for later.
The additional herbs and ingredients for milk supply really help lactation cookies give your milk supply a kick! Many recipes and packaged cookies contain oatmeal, brewer’s yeast, fenugreek, fennel seed, milk thistle and other ingredients known to help with lactation. Many of these ingredients have been used for years to help lactating women, and fenugreek is one of the few that has been in studies, and shown to increase milk supply.
Lactation cookies are also super easy to pack on the go. This makes for an easy, sweet treat while mamas are buys, but still need to keep up milk supply. Lactation cookies don’t take long to mix and bake, and many of them can be stored in the freezer, making it super convenient for new moms.
Do lactation cookies without brewer’s yeast work?
You can absolutely find success with lactation cookies that omit brewer’s yeast. The key is that they offer other ingredients to still provide the same boost. There are many other ingredients that do this. We actually have a variety of them in our Milk Dust Bars, to help ensure that many mamas experience an increase in milk supply. We derive the yeast benefits from a nutritional yeast, so that it is actually gluten free in our blend. Many lactation cookie recipes don’t have this, and so they use oatmeal, flaxseed, fennel or fenugreek as alternatives to brewer’s yeast. Look for these ingredients in a lactation cookie recipe without brewer’s yeast, so you can ensure there are components that will help you milk supply.
Why may lactation cookies not be a good idea?
Lactation cookies do not offer breastfeeding mamas the nutrients they need to fully support hormone and weight balance. Despite being delicious and tasty, lactation cookies aren’t providing protein, vitamins, minerals or antioxidants – which are arguably more important than the lactation herbs and ingredients.
The postpartum mama still has an increased need for nutrition. There are many nutrient deficiencies that pop up after birth during the postnatal period, which is where the term postnatal depletion comes from.
Science-based Medicine goes so far to say that lactation cookies probably won’t increase your milk supply. If you read the article, they go over the disappointment in the nutritional profile of the standard packaged lactation cookie.
Relying on lactation cookies causes a cycle of needing sugar and carbs to supplement the lack of nutrients. The cookies are taking the place of the much needed nutrition, and play a role in the endless cycle of sugar cravings while breastfeeding.
As we learn more about postpartum health, brands like Milk Dust are developing alternatives to the standard lactation cookies. These alternatives, and healthier recipes are providing breastfeeding mamas with more nutrition, less sugar, and still a milk boost.
Milk Dust Bars are especially unique in that they help combat the sugar-craving cycle that many breastfeeding mamas find themselves stuck in. Extra minerals like Chromium and Magnesium are added to help combat blood sugar issues. Turmeric and cinnamon bark have also been show to help balance blood sugar – especially in diabetes.
Combine these hand-picked nutrients with the amazing protein count and low sugar count, and you have a wonderful snack option for mamas on the go. Not to mention they taste amazing! Sweet, like a candy bar, and some say even better than a lactation cookie!
Our Milk Dust Bars also have a unique lactation blend consisting of more than just one ingredient. We use a combination of lactation-supporting ingredients such as fenugreek, fennel seed, milk thistle, red raspberry leaf, turmeric and brewer’s yeast. By combining all these ingredients to work together, the effects of just one in high doses is reduced. A very small percentage of women have adverse reactions to fenugreek, but most have amazing results. Still, our blend has a small amount of fenugreek, supported by the other ingredients to make a more friendly, yet powerful blend.
The Milk Dust Bars are powerful alternatives to the standard lactation cookie. There are also more recipes that are paleo, low-carb or just healthier. Do your best to find a lactation cookie recipe that is low in sugar and fat, and high in nutrients. Adding blueberries to cookies, switching to dark chocolate and using a sugar substitute are great places to start.
We also have some healthier cookie and brownie recipes you may fall in love with!
Postpartum cravings are just another issue that can be surprising for new mamas. The most common postpartum craving is sugar, followed by other food cravings that can make dieting and weight loss feel impossible. Postpartum cravings are very normal, but many mamas find themselves wondering why they are experiencing these cravings, and what to do about them.
Why do postpartum mamas get cravings?
There are many changes happening postpartum -physical, mental and emotional .These changes can be a driving factor behind cravings. One of the major forces behind these cravings are hormonal changes.
Hormonal changes and cravings postpartum:
After birth, there are a flood of chemicals and hormones that surge through a new mama’s body. Specifically, estrogen drops very low and prolactin rises. This is the lactation chemical that helps you produce your breast milk. Oxytocin comes into play, and other pheramones with a new baby. Additionally, days and weeks after birth, hormones and chemicals are still changing! Our bodies can react to these changes by signalling appetite or cravings. Many women experience monthly cravings with their cycle, and this issue is just replicated postpartum. The rise and drop in hormones can cause changes in appetite and cravings that will take some time to adjust.
Exhaustion and fatigue increase the need for carbohydrates:
One of the major reasons postpartum moms struggle with cravings is severe fatigue. When our brains are functioning on little sleep for many days, it needs more energy to function. The brain prefers to function on carbohydrates, and it knows that sugar is the fastest way to get energy to the brain. There’s really no way around the lack of sleep. Sleep and newborns just don’t go together, so there isn’t a way to magically get more sleep. But, there are healthy carbohydrate sources tired moms can eat to help get their brain the glucose it needs to function.
Stress and depression can increase cravings:
New mamas are under an immense amount of stress once baby arrives, and many times stress can cause mindless munching and cravings. Stress also raises cortisol levels, which can increase cravings for sugar and carbs. The surge in hormones after birth, followed by a drop in hormones can cause increased depression in postpartum moms too. Depression and stress often lead to food cravings as a coping mechanism.
Of course there are many various factors for individual moms that cause food cravings. Sometimes bad habits from pregnancy just continue over to postpartum.
Why am I addicted to sugar postpartum?
Sugar cravings postpartum, in particular are a result of more specific nutrient deficiencies, lack of sleep, and energy needs for breastfeeding. Glucose the the first choice of fuel for our bodies, so often times the sugar cravings are really just your body’s signal for more nutrients and energy. There is a choice once these needs are signaled. Choosing chocolate over an apple are two very different sources of glucose. Getting into the habit of eating chocolate just tells your brain that’s what is available, so that’s what to crave.
Increased nutrient needs often result in more sugar cravings:
There is an increased need postpartum and breastfeeding. We have a free ebook going over all the specific nutrients postpartum moms need more of. There is a higher demand on your body when healing after birth and breastfeeding, which means your body requires more nutrients. When there is a lack of nutrients from the diet, the body will signal for more food, which is often confused as sugar cravings. Milk Dust is specifically formulated to target these nutrient deficiencies, as well as supply postpartum mamas specific nutrients proven to reduce sugar cravings. These include cinnamon bark, chromium, magnesium and cinnamon bark. Adding in the extra nutrients can really help with feeling satisfied and reducing sugar cravings. There was an observational study recently conducted on the dietary habits of women during pregnancy and postpartum. In that study, they mention the importance of diet both prenatal and postnatal:
Following pregnancy, optimal dietary intake during postpartum continues to be important to support the additional nutrient requirements for breastfeeding (5), as well as to reduce postpartum weight retention. Postpregnancy weight retention between pregnancies has been associated with short- and long-term maternal and child health risks, such as obesity and type 2 diabetes in women with previous gestational diabetes (6, 7), stillbirth, and large-for-gestational-age infants in subsequent pregnancies (8). Maternal diet quality during pregnancy and lactation is inversely associated with infant relative weight and fat mass in early life (9), hence the importance for mothers to maintain healthy dietary behaviors both during and after pregnancy. (source)
Fatigue and stress are common triggers for sugar cravings:
Postpartum moms are stressed and tired. There is no arguing that the stress and fatigue is gonna stay a while. Coffee is one way to combat the fatigue, but adding in foods and minerals to boost energy can be super helpful. Milk Dust has folate and vitamin b12 to help with energy, without using caffeine. Sometimes low iron levels can add to the exhaustion, which is where folate and vitamin V12 can really help.
Increased energy needs for breastfeeding result in sugar cravings:
Our bodies prefer glucose as the energy source. A tired brain needs more glucose to get through the day, so there will be more cravings throughout the day for sugar. Many mamas choose quick and easy snacks that are full of sugar, and immediately feel better. But, these snacks are low in nutrients, which brings us back to the nutrient deficiencies that will continue the cravings. Milk Dust Bars are an amazing, fast source of carbohydrates, nutrients, protein and lactation herbs to really help combat these cravings.
What food cravings postpartum really mean?
Simply, postpartum cravings just mean our bodies need something. That could be sleep, energy or nutrients. Cravings often mean that our bides are going through changes, adjusting to different hormone levels, and working hard to recover from a traumatic event (birth). Cravings are the body’s way of saying it needs more of something, but the brain is often conditioned to want sugar (a fast and easy source of glucose), so that’s what it will interpret the cravings for. Sometimes postpartum mamas are under-eating too, based of being incredibly busy. Sometimes the food and sugar cravings come from literally needing more food.
Simple steps to manage and reduce those postpartum food and sugar cravings
There are some super simple steps you can take to reduce the sugar and food cravings.
Eat fruit rather than processed snacks and foods. Fruit is a fast and healthy source of glucose for your brain
Eat protein to increase satiety (feeling full), which can really reduce cravings. Milk Dust protein shakes are amazing for this because you can add fruit with your shakes, and they taste amazing! You get a treat and protein at the same time!
Drink more water to fill your stomach and reduce headaches
Focus on nutrient-dense foods that are easy like oatmeal, sweet potatoes and bananas. These have sugar and glucose, while also offering a lot of nutrients.
Fill up on veggies for more fiber. Fiber can really fill up your stomach, so more food doesn’t sound good. Use veggies as a tool to feel super full, which will help your body stop cravings.
Keep processed foods (bread, chips, crackers, tortillas) to a minimum. These increase your blood sugar, and don’t leave you feeling full at all.
If you are struggling with cravings postpartum, try out milk supply starter pack to see if our products can help you! We have over 1,000 4 and 5 star reviews on Amazon!
So many moms are told the weight will just fall off while breastfeeding. But what happens when you can’t lose the weight while breastfeeding? Weight loss is frequently mentioned as one of the awesome breastfeeding benefits for mom after gaining all that pregnancy weight. A lot of moms do lose weight while breastfeeding, but more often then not, new moms are left wondering, “why can’t I lose the weight while breastfeeding?”
There are MANY factors that come into play for weight loss while breastfeeding. The amount of breast milk produced, hormone levels, thyroid levels, metabolism and diet changes can significantly affect weight loss as a breastfeeding mom. Let’s get into these issues, and how you can combat them to help you actually lose the pregnancy weight while breastfeeding.
Simple steps to take right away, when you can’t lose the weight while breastfeeding:
Track your calorie consumption for at least three days. See where you may be eating more calories than you think
Add in more steps/walking to increase activity and daily calorie burn (walking is safe after birth for most women)
Eat more lean protein and less carbohydrates (AKA have a Milk Dust smoothie as one meal each day!)
Focus on nutrient dense foods for every meal and snack, rather than sugar or processed snacks
Have a fruit/veggie and lean protein at every meal or snack
Lift weights a few times a week to help maintain muscle and promote metabolism
Following this simple
Many Breastfeeding Moms Overestimate The Calories Breastfeeding Actually Burns
Simply, this is one of the top reasons nursing moms can’t lose weight. Experts say that on AVERAGE breastfeeding burns around 500 calories. Because this is an AVERAGE, we know that many moms burn more, and many burn less. If you aren’t losing weight, you could be on the lower end of the spectrum in terms of the calories you personally burn while breastfeeding. Hunger cues and calories burned sometimes don’t match up. Many breastfeeding moms experience more hunger, which is due to many things, not just the extra calories being burned. Hunger can result from lack of sleep and lack of nutrients, not just more calories being burned. If you only burn an extra 250 calories a day, and you are eating an extra 500 calories a day, you will end up gaining weight while breastfeeding.
Milk Dust is a great tool for moms who are struggling to lose the baby weight because it helps with feeling full, and reducing sugar cravings that often cause many mamas to eat more than necessary. Milk Dust also provides the essential nutrients moms need to help their bodies feel fully nourished, and not need to signal for more food. Many times our bodies signal for food because of nutrient deficiencies, which Milk Dust is formulated to fight against!
What kind of diet can help weight loss while breastfeeding?
When you are breastfeeding, you have to be careful so that the rate at which you lose weight and the methods you use do not interfere with producing an adequate milk supply for your baby. The key is to ensure your body is getting the proper nutrients, through healthy whole foods, rather than just the right amount of calories. Many breastfeeding mamas focus on eating more food in general, rather than nutrient-dense foods. Sugar cravings also tend to plague breastfeeding mamas, which is why Milk Dust is an awesome nutritional support product that helps curb those sugar cravings. Milk Dust has a great, free, 10-day program to help you get off the sugar all together.
Exercise and diet are the safest paths to weight loss. Breastfeeding moms have unique challenges with both. Most breastfeeding moms have more trouble fitting in exercise, than with exercise itself. That being said, there are other issues that can pop up during exercise for breastfeeding mamas.
A breastfeeding mom needs to make sure she is eating nutritious foods, so she has the building blocks to produce enough milk for her baby. You should avoid diets that restrict entire groups of food. Milk Dust is an amazing nutritional supplement full of protein, vitamins and herbs to support a healthy milk supply. Smoothies are such a fast way to incorporate a fully, nutrient-dense meal in very quickly. The new Milk Dust Bars are also a great, quick snack full of nutrients, protein and healthy herbs to support milk supply.
Nursing mothers also should avoid trying to restrict calories too much. That can not only result in a decreased milk supply, but it can make losing weight harder. When a person’s body thinks it is not getting enough food, it can react by slowing down the rate of metabolism. The result can be a decrease in weight loss or even weight gain. A great way to combat this is to fill your plate with fruits, veggies and lean protein. Most of these foods will give your body plenty of nutrients, so milk supply won’t be a problem, but still keep your overall calorie count low enough to burn fat. Win win!
How to use exercise when you can’t lose the weight while breastfeeding
Exercising is a great tool to help a breastfeeding mom who is struggling to lose weight while breastfeeding. Exercise has a lot of benefits for breastfeeding mamas outside of weight loss.
Exercise will increase total calorie burn for new moms, which is key for weight loss. Often times, a new baby and breastfeeding reduces daily activity because there is a lot of sitting and holding a newborn. Add in complete exhaustion, and many new moms end up burning less calories than when they were pregnant. Adding in daily walks, some light weight lifting and more intense workouts down the road will increase total calorie burn for the day, as well as build muscle and speed up metabolism. This can be just the boost a breastfeeding mother needs when trying to get that weight to budge!
Working out with a newborn is very difficult, but you can skip the stroller and put baby in a carrier! This ads extra weight, allows baby to feel comfortable and helps keep your activity level up. Throw in some squats and lunges, and you can build some muscle at the same time.
Some other great workouts are Pilates, Yoga and biking because they are low impact. Low impact is the best starting place when you are still healing from birth. Of course make sure you have clearance from your doctor.
Sometimes pumping plays a role in why you aren’t losing weight while nursing
A study published in 2014 showed that women who did not exclusively breastfeed did not see any weight loss benefit (Source).
While some of the breastfeeding benefits for baby are present even with mixed feeding, it does appear that for weight loss, exclusive breastfeeding is the way to go. Babies are able to stimulate more milk through sucking, and there are chemical factors with skin to skin that can’t be replicated with a pump.
Postpartum hormones can affect your weight loss efforts too
Research is showing that it is not as simple as calories in and calories out. Hormones affect how our bodies process food, and when we store fat.
Certain foods can cause spikes in insulin. Insulin promotes the storage of fat. Avoiding foods that are high in sugar or highly processed will help keep your insulin at healthy levels.
Cortisol is another hormone that is a big player in the weight loss game. Cortisol is often referred to as the stress hormone. It is the rare mom who isn’t feeling stressed.
Stress raises cortisol levels. Persistently high cortisol levels tell the body to make glucose. The extra glucose gets converted into fat, and the fat ends up getting stored. High cortisol levels can also result in cravings for sugary and high-calorie foods. That is why we crave comfort foods when we are stressed. They make us feel better because of hormones.
Popular Dieting Methods That Are Off Limits
Intermittent fasting is gaining in popularity as a way to lose weight as well as having a long list of health benefits. However, a breastfeeding mama is making milk all the time. Having long stretches of time where she is having absolutely no caloric intake whatsoever can tank her milk supply. If you’ve practiced intermittent fasting before, and your body is accustomed to it, there could be no issues. But, if you’ve never done fasting, it may be a good idea to try when you are done breastfeeding.
If you find that your weight loss efforts have resulted in you making less milk, the good news is that once your milk supply is established, it should come back if you make some adjustments. This post is a great read if you need to get your milk supply back up again.
Be patient with your weight loss goals. It took nine months to gain the weight. It will take time to lose it.
Many pregnant mamas are looking for a protein powder they can trust during their pregnancy. With so many options on the market, and the concern for ingredients, it can be overwhelming to find one that seems healthy, clean and overall safe for mom and baby. Here at Milk Dust, we wanted to create a twin sister to our signature lactation protein powder, but with a small twist for pregnancy. The reaction from pregnant mamas has been fantastic. Hundreds of mamas have fallen in love with our pregnancy protein powder, and it is important to get into the details on what makes this protein powder so perfect for pregnancy.
Is protein powder safe for pregnancy?
Yes and no. Some protein powders are full of chemicals and artificial sweeteners that aren’t really that great for anyone. Studies haven’t really been done to prove them unsafe for a mother or a baby, but because they aren’t a natural product, it’s usually best to steer clear. Of course this isn’t medical advice, and your doctor will be able to better guide you on which ingredients are safe and which ones aren’t. Needless to say, there is some common sense to be used here, and unknown chemicals and sweeteners are probably not a great idea. Other protein powders, like Bump Dust, stick to as many natural ingredients as possible. Bump Dust, for example, is a protein powder formulated for pregnant mothers It is comprised of natural, plant-based proteins, superfoods, herbs, Tumeric and other amazing vitamins and minerals that aren’t synthetic. Even prenatal vitamins use the synthetic folic acid, rather folate. Bump Dust uses folate (methylated), which is really important considering many woman can’t absorb folate.
With all of that being said, protein powder can absolutely be safe for pregnancy assuming the ingredients are natural. If so, protein powders can be a great way to add additional nourishment for mama and baby.
What makes Bump Dust a great pregnancy protein powder?
Bump Dust takes the amazing nutritional foundation of Milk Dust, and twists the herb blend slightly to make it more pregnancy friendly. Many of the essential nutrients for breastfeeding mamas are really important for pregnancy as well. We toned down some of the lactation herbs like fenugreek and fennel seed (which can still be beneficial for pregnancy!), but kept the brewer’s yeast for the vitamin B content. Each ingredient serves a purpose, and plays a role in nourishing both mama and baby.
Bump Dust also tackles cravings, to help with weight management during pregnancy.
Cravings are a big issue for pregnant mamas, and by offering specific nutrients, Bump Dust can help manage these. A body that is properly nourished with enough protein, vitamins and minerals will not send out cravings nearly as often. Most of the sugar cravings pregnant moms experience are stemming from a lack of protein (eating more carbs and fat), a deficiency in chromium and magnesium, and blood sugar drops. Bump Dust helps by supplying chromium and magnesium, as well as cinnamon bark to help control blood sugar.
Blood sugar imbalances often occur during pregnancy from hormonal changes and changes in diet. Many women start eating more carbs (especially on queasy tummies in the first trimester), which results in fluctuating blood sugar levels. Ingredients like cinnamon bark and Tumeric can help balance blood sugar, and have been used to treat people with diabetes.
How much protein do you need during pregnancy?
According to American Pregnancy Association, experts recommend 75 to 100 grams of protein per day. A typical serving of protein powder contains anywhere from 15 to 20 grams of protein. This is why protein powder can be super beneficial for pregnant mothers to get in the protein they need. This is especially true for pregnant mamas with aversions to meats and eggs, which are good sources of protein as well. If you are super nauseas, smoothies can be very soothing, and a great way to get your protein in without gagging.
What are the benefits of protein during pregnancy?
According to the American Pregnancy Association, protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply. We also have a great nutritional guide for pregnancy and postpartum you can read, which will guide you on how much of specific nutrients you need to eat.
What’s the best way to drink your pregnancy protein powder?
A smoothie is always the best way to drink your protein powder because you are adding in the fresh fruits or veggies for additional antioxidants, vitamins and minerals. You can try our favorite pregnancy protein smoothie, or add your Bump Dust to frozen fruit, fresh spinach and your favorite milk.
You can also use a protein shaker and your favorite milk to mix with your protein powder for a fast and easy drink.
Many pregnant mamas find that protein powder is a delicious and fast way to get in the essential protein. A smoothie can taste like a milk shake, which is perfect for pregnant mamas that can’t stomach various sources of protein.
Should you drink a plant-based or whey protein during pregnancy?
Part of the confusion around protein powder during pregnancy is whether to choose a plant-based or whey-based powder. This is entirely up to you, what you want and what you can digest. Many mamas find that their breastfeeding babies have difficulty with dairy, so our Milk Dust is a plant-based protein powder. We kept this route with Bump Dust as well. Some find that whey or casein protein powders are difficult to digest, so a plant-based protein powder is better. You can get sample packs of many protein powders to give them a try, and see which kind seems to work best for you. Our Bump Dust is a blend of a few different proteins to provide a variety of nutrients and amino acids.
Sample protein-rich, healthy meal plan for pregnancy:
There are many ways to get in a lot of protein, starting with a delicious prenatal protein shake. Here is a sample meal plan that will help you get in the protein you need as a pregnant mama.
Breakfast: Protein Smoothie 1 scoop Bump Dust, 2 hand fulls of spinach, half cup of frozen blueberries and milk of choice.
Snack: 3 ingredient pancake with eggs, bananas and oat flour (many recipes on pinterest!) and drizzle of honey.
Lunch: Chicken salad with hard-boiled eggs, feta cheese, cherry tomatoes and a drizzle of blue cheese dressing
Snack: Hummus with carrots and cucumbers
Dinner: Ground turkey with cauliflower rice, black beans and salsa
These are some samples of meals you can make to ensure you get all the protein in you need while pregnant, while also staying super healthy and managing your weight gain.