Freshly Moms

Freshly Moms makes organic powders, beverage blends and meal-kits that support motherhood from fertility to postpartum and breastfeeding. Freshly Moms also provides relevant educational content for mothers to be to help them not only navigate, but also enjoy the beautiful journey. Contact Us Address:- 123 Town Square Pl #624, Jersey City, NJ 07310 USA Email:- [email protected] Phone:- [phone] Website:- https://www.freshlymoms.com

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5 benefits of turmeric for new mothers

It would not be an overstatement to call turmeric the king of superfoods. Most of us have probably heard about the miracle-root with the golden milk becoming a rage in social media over the last few years. Although some of the benefits of turmeric root have only been scientifically verified recently, it has been used in the Indian and Chinese cultures since thousands of years due to its medicinal values. Turmeric derives its magical powers from curcumin, which has antioxidant and anti-inflammatory properties, making it a great ingredient for smoothies and herbal lattes. However, did you know that turmeric can be especially beneficial in postpartum period due to its healing properties? Let's get into some specifics. An anti-inflammatory wonder Turmeric is known to reduce inflammation[1], which helps in reducing postpartum pain and soreness. It can also help in preventing clogging of milk ducts by reducing inflammation in breast tissue. Severe inflammation of breast tissue can cause infection and a very painful condition mastitis. Having a healthy dose of turmeric and curcumin can help moms in avoiding it. A potent antioxidant Curcumin is a strong antioxidant[2] which not only attacks free radicals in the body, but also triggers release of antioxidant enzymes to reestablish the antioxidant/free-radical balance in the body. Free radicals can cause damage to cells, and have been linked to dozens of diseases including arthritis and cancer. Antioxidants can help in protecting a new mothers body from damage and distress, which is already a little weak from birthing. Reduces stress and boosts brain Curcumin, apart from helping the brain with its anti-inflammatory and antioxidant properties, can also help in activating hormones that improve brain function and memory (bye-bye 'mommy brain'). Curcumin has also been found to help with stress, anxiety and depression in some studies[3] due to its anti-inflammatory properties, and helps in regulating hormone levels. An immunity booster Curcumin has been found to be a natural immunomodulating agent[4], which helps in boosting immunity of the body. Turmeric also has anti-bacterial and anti-viral properties and is rich in minerals like zinc and magnesium which further protect against diseases. A new mother's body also has a weakened immune system, and turmeric can help in restoring immunity naturally. Aids digestion and provides comfort Turmeric is rich in fiber, promotes secretions of healthy digestive enzymes and acts as a carminative by eliminating gases in the digestive tract. This can be very beneficial for a new mother with a weakened digestive system. A warm cup of golden milk or turmeric ginger latte or a bowl of khichari with turmeric also goes a long way in providing warmth and comfort to a new mother. To conclude, although the benefits of wonder-root turmeric are only being scientifically verified now, Ayurveda has been using it since thousands of years as a natural healer. It has been a staple in kitchens of Indian subcontinent, especially for new moms who are encouraged to have a glass of milk with turmeric everyday during their first 3 months postpartum. With all the benefits it has for new moms, it's never too late to jump on the turmeric bandwagon and start including it in your everyday diet. Related Product Golden Milk for Motherhood This delicious infusion of high curcumin turmeric, ashwagandha and ginger makes a bright soothing cup of golden milk that will calm you down and fuel you with clean energy at the same time. Check it out References [1] https://www.ncbi.nlm.nih.gov/pubmed/12676044 [2] https://www.ncbi.nlm.nih.gov/pubmed/17569207 [3] https://www.ncbi.nlm.nih.gov/pubmed/27723543 [4] https://www.ncbi.nlm.nih.gov/pubmed/17211725 Posted by Shrut Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.

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Postpartum depletion and the importance of making a postpartum nutrition plan

Consider this: post childbirth, most of the mothers are sent home within 2-3 days, and often lack support at home other than their partner (who hopefully has a few days of paternity leave). New mothers are then expected to not only take care of the newborn, but also have no choice but to do daily chores too, overwhelming their bodies during the fragile stage of recovery. On top of that there are early stage baby struggles like baby not latching, not eating enough, waking up too frequently night, has colic, is spitting too much, and so on. Now imagine, being a new mom in the center of all this. The last thing on your mind will probably be your own health and nutrition. It is not uncommon for new mothers to ignore their own health during postpartum period, the consequences of which we will discuss in a bit. With a little planning and foresight though, it is easy to fill the nutritional gap in mother's recovery. and this is what we are trying to achieve by making a postpartum nutrition plan. Postpartum depletion is real Growing a baby is a lot of fun and love filled experience, but there is no doubt that it takes a big toll on the mother's body and mind. During the development of fetus and late stages of pregnancy, a mother's body passes essential nutrients like iron, calcium, vitamin B, proteins and omega 3 fatty acids to the baby, building up baby's reserves while depleting the mother's. When a pregnant mother is craving for food, she is actually craving for nutrients, energy and fats to keep the reserves up both for baby and her own needs. It is the nature's way of ensuring both baby and mother remain healthy. A conscious effort needs to be made though to make sure the diet is nutrient dense and contains healthy fats, the way nature intended. Depletion doesn't stop at pregnancy however. During childbirth and several weeks after that, mothers often lose a lot of blood, and burn up their iron reserves during the process. Breastfeeding mothers' bodies also witness nutrient depletion as they pass them to the babies through breast-milk, which is rich in nutrients and healthy fatty acids like lauric acid. Multiple babies, and back-to-back pregnancies can be even more detrimental to mother's health if not carefully planned for. Postpartum phase can get really busy It is no secret that postpartum period can be overwhelming, both emotionally and physically. While the weeks before childbirth seem too long sometimes with enough time to spare, things shift dramatically with a baby in the house. Parents have to juggle between multiple things, while they are short on sleep and sometimes clueless on what to do. Things are not very different for seasoned parents, as they have other kids in the house too who need to be taken care of. During this busy phase, it can be very hard to focus on mother's diet and nutrition. Breastfeeding moms need 330-400 extra calories compared to an average adult woman, and may find themselves eating whatever food or snack they can lay their hands on. When unplanned, this could end up being empty calories and fats, like bags of chips or sugar loaded cookies. Lack of postpartum support and resources While there are numerous resources and support systems for pregnant women, after child-birth the focus shifts to the baby, and mother's health is often left in the shadows. In many cultures across the world, new mothers find themselves surrounded by a whole support system with multiple family members and friends, who work together to make sure that the mother remains well nourished and rested for at least first six weeks postpartum. With increasingly nuclear families and changing lifestyles, such support can be extremely hard to find. Moreover, our healthcare system has no guidelines or recommendations for new mothers on what to eat or avoid, who then resort to online forums and chat groups trying to hunt for information. I experienced this personally when the first meal I was offered at the hospital after delivery was a burger. One doesn't even have to be a nutritionist to realize that it is not healthy for a new mother's weak body and digestive system. I later was shocked to learn that it is not uncommon for hospitals to offer burger, pasta or a pizza as the first postpartum meals (it was actually a defining moment as it lay the seeds of founding Freshly Moms). This lack of guidance often comes to new mothers as a surprise, and trying to find answers on online forums and chat-groups can be a painstakingly long, confusing and frustrating process. Studies show that the presence of healthy fats in breast-milk increases significantly (up to 3 times) within hours when mothers consume foods like coconut, walnuts etc, which are rich in such fats Consequences of postpartum depletion There are multiple factors that can contribute to postpartum depletion, even when the mother has every intention to take care of herself. When not properly dealt with, the effects of depletion can impact several years of a mother's life, with symptoms like lethargy, memory disturbances, and poor energy levels [1]. During pregnancy and breastfeeding, a mother's calcium reserves also get depleted. Studies have shown that women often lose 3 to 5 percent of their bone mass during breastfeeding [2]. Although they recover it rapidly after weaning, breastfeeding mothers should pay special attention to calcium and vitamin D in their diets to protect bone density. When a mother's body is deprived of nutrients for too long, the quality of breast-milk may also start depleting. Breast-milk contains several essential fatty acids like lauric acid and capric acid that support baby's immunity with their anti-bacterial and antiviral properties. Studies show that the presence of these 'healthy fats' in breast-milk increases significantly (up to 3 times) within hours when mothers consume diet rich in such fats [3] (coconut is one of the best sources of lauric acid and capric acid). Same is true for other nutrients like omega-3 fatty acids, and vitamin A, B, C, E and K. Although the body prioritizes breast-milk composition over mother's reserves, continued lack of proper nutrition in mother's diet will eventually start affecting the quality of breast-milk. Though the link between nutrition and postpartum stress and anxiety is still being studied, there are emerging evidences showing link between PPD/PPA and low levels of B vitamins, magnesium, zinc, and selenium [4] . Postpartum depletion can thus even induce stress and anxiety, which can impact a mother's overall health and may also start affecting others around her. Postpartum depletion may even happen under the disguise of being well-fed, which not the same thing as being well-nourished. Why planning ahead is important It is easy to underestimate how busy things get in months after child-birth, even for second time parents. Even when things are under control, postpartum depletion may happen under the disguise of being well-fed, which not the same thing as being well-nourished. A mother may be conscious about eating right during postpartum, but may simply have no time to do the required research on which foods are best for her. The good news is that with a little planning ahead, most of these problems can be efficiently dealt with. I recommend expecting mothers to spare a couple of hours planning for their postpartum nutrition. By spending just 2 hours before delivery, mothers can not only make sure they are well nourished during their recovery, but will avoid so much hassle & frustration of figuring out what to eat postpartum. This also means they will be able to focus much more on the baby, knowing that their own health is well covered. Make a postpartum nutrition plan now If you are pregnant, make sure you have a nutrition plan ready along with your birth plan, which is usually a couple of weeks before the expected due date. If you are already a new mom, it is still not late, and investing a little thought to map out your next few weeks can work wonderfully for your recovery. Download a free guide to postpartum nutrition planning here (no sign-up required): Download e-book References [1] https://goop.com/wellness/health/postnatal-depletion-even-10-years-later/ [2] https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy [3] https://www.ncbi.nlm.nih.gov/pubmed/9459379 [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564601/ Posted by Shruti Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.

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The ultimate guide to foods that increase breast milk production aka galactagogues

Being able to make enough milk is a constant worry for many moms. Am I producing enough? Is my baby getting all the nutrition? How are other moms able to pump so much more? With an increasingly connected world, new mothers may feel even more challenged about their own supply, leading to self doubt, stress and anxiety. In many cases mothers even give up breastfeeding, worried that their baby is not getting enough milk. If you do feel that you are not making enough milk, the first step is to consult your baby's pediatrician or a lactation consultant to check if your baby actually needs more or if your supply is indeed low. Also check these natural practices to boost your milk supply and remember that there are no substitutes for proper breastfeeding practices and frequent emptying of the breasts through nursing or pumping. While the use of food and herbs that promote lactation is gaining popularity again, it has been practiced since hundreds of years in many cultures. Scientific studies on many of such galactagogues might be sparse due to the challenges associated with conducting such studies on a large enough scale during a delicate moment of a woman's life. However, most moms who have used these swear by them, and since they are all natural, it is easy to include them in your diet. What are galactagogues and how do they work? Galactagogues or lactogenic foods are foods that increase your milk supply. Most of the galactagouges work by increasing the prolactin levels in a mother's body, which is the harmone responsible for breast-milk production. Foods rich in phytoestrogen (plant based estrogens) can lead to an increased production of prolactin, there by triggering more milk production. Foods that help in increasing milk production Oats & barley: Oats and barley contain phytoestrogens, and a fiber called beta-glucan that can increase prolactin levels in the body. Oats also have a balanced nutrition profile, being rich in complex carbs, fiber, protein & antioxidants which are beneficial for new mothers weather she is breastfeeding or not. They are quite easy to include in your diet as oatmeal, oat cookies or oat granola. Fennel: Both the fennel plant and its seed contains phytoestrogens, and have been used traditionally to increase milk supply. As a vegetable, fennel bulb can be eaten raw in salads, stir-fryed with other vegetables or cooked along with meat or lentils for a wonderful licorice flavor. The seeds are equally versatile as well and can be had as a tea, or included in baking breads or cookies. Moringa Leaf: Moringa leaf powder has numerous benefits for a new mother , including being a potent galactagouge. Some studies have shown a dramatic effect of Moringa on increasing breast-milk, and it is even recommended by the United Nations for pregnant and nursing mothers due to its nutrient density and benefits. Moringa leaf should be consumed whole or powdered for extracting its maximum benefits, and it can be had as a tea, mixed in smoothies, or used in baking (it can add a slight bitter flavor though when baked). Buy it here. Nuts, especially almonds: Nuts like almonds, cashews and macadamia nuts are also used as lactogenic foods that also nourish the mother. Almonds are rich in calcium and magnesium which help in maintaining milk supply during a mother's periods. They are also rich in iron, protein and healthy fats. Eating raw nuts is the best way to consume them, but you can also use them in baking, or dry roast them to make a trail mix. Fenugreek seeds: Fenugreek is one of the most popular galactagouges but also one that needs moms to be a little careful about. Several studies have found significant increase in breastmilk production by using fenugreek and thousands of mothers swear by it. When used in moderation, it can even double the milk production in few days. However, there are minor side-effects like smelly sweat and urine and gas/bloating in infants. Also mothers who are diabetic, have asthma or are allergic to peanuts or chickpea should consult their physician before consuming fenugreek. Fenugreek seeds can be had as tea, or can be added to food and baking. Sesame and flaxeeds: Sesame seeds and flaxseeds are rich in phytoestrogens and other nutrients that promote healthy lactation. They are also rich in calcium, protein and healthy fatty acids that help in replenishing a mothers depleted nutrient reserve. Sesame and flaxseeds can be used in baking, or sprinkled over salads and included in dips and dressings. They also make a great ingredient for smoothies when powdered. Dates: One of the less popular galactagouges, dates have been given to new moms in Middle Eastern and Chinese cultures since hundreds of years. Along with supporting lactation, they also boost mother's energy and provide fibers that aid digestion. Red date tea is very popular in Chinese culture and new moms even drink it all day instead of water. Dried dates can be had as a snack, with nuts, used in baking, or added to oatmeal/cereal. Ginger: Ginger root has been traditionally used to promote lactation, and has shown results in early postpartum weeks. It also relieves nausea and helps with digestive issues which can be a blessing for moms. Ginger root can be used to make teas, grated over salads, used to cook with as paste and added during baking. Turmeric root: This anti-inflammatory warrior, which has been used to promote milk production in many cultures, also helps in preventing clogging of milk ducts along with its numerous benefits for new moms. A dash of turmeric in a cup of milk (aka golden milk), or food while cooking can pass all the curcumin goodness to the new mom. Shatavari root: Shatavari (Asparagus racemosus) is another less popular but potent galactagouges that has recently started gaining popularity in the US. It has been used in Ayurvedic postpartum care since hundreds of years, usually given as a paste made with shatavari powder, ghee and cardamom to new mothers. It also promotes vitality and strength with its restorative benefits, while supporting the female reproductive system and balancing hormones. Buy it here. Some other foods commonly used as galactagouges are ashwagandha root, dill seeds, nettle leaf, blessed thistle, brewer's yeast, goat's rue, dark leafy greens, garlic, and carom seeds. Quality of breast-milk Although producing sufficient breast milk is important, it is also important for the milk to be nutrient rich to ensure that the baby gets all the vital building blocks. While the pressure to eat right or get enough nutrients should not discourage mothers from continuing to breastfeed (breast-milk even on a less-than-ideal diet is likely to be more beneficial to the baby than formula), few simple additions can help in improving the nutrient density of breast-milk. Make sure you include foods rich in calcium, protein, iron, omega-3 and lauric fatty acid in your diet. Omega-3 fatty acids are abundant in fish, algae, walnuts, flaxseeds and avocado. Lauric acid is an important constituent of breast milk and studies have shown that that presence of these healthy fats in mother's diet can increase their quantity in the breast-milk within hours of consumption. Coconut is one of the best sources of lauric acid and can be included as coconut oil or coconut flakes in the mother's diet. Summary Stressing about milk production is perhaps natural for a new mother. However following best practices for breastfeeding, consulting a lactation consultant, and including galactagouges in your diet can work well in most situations. Make sure that you are nourishing yourself well at the same time, by choosing the lactogenic foods that are nutrient dense as well. Related Products Ayurvedic Postpartum Bundle $54.99 Ayurvedic Postpartum Bundle has the 3 Ayurvedic super powders to help with postpartum recovery, lactation, mood uplifting, and promoting restful sleep naturally Check it Out Written by Shruti Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.

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Postpartum depletion and the importance of making a postpartum nutrition plan

Consider this: post childbirth, most of the mothers are sent home within 2-3 days, and often lack support at home other than their partner (who hopefully has a few days of paternity leave). New mothers are then expected to not only take care of the newborn, but also have no choice but to do daily chores too, overwhelming their bodies during the fragile stage of recovery. On top of that there are early stage baby struggles like baby not latching, not eating enough, waking up too frequently night, has colic, is spitting too much, and so on. Now imagine, being a new mom in the center of all this. The last thing on your mind will probably be your own health and nutrition. It is not uncommon for new mothers to ignore their own health during postpartum period, the consequences of which we will discuss in a bit. With a little planning and foresight though, it is easy to fill the nutritional gap in mother's recovery. and this is what we are trying to achieve by making a postpartum nutrition plan. Postpartum depletion is real Growing a baby is a lot of fun and love filled experience, but there is no doubt that it takes a big toll on the mother's body and mind. During the development of fetus and late stages of pregnancy, a mother's body passes essential nutrients like iron, calcium, vitamin B, proteins and omega 3 fatty acids to the baby, building up baby's reserves while depleting the mother's. When a pregnant mother is craving for food, she is actually craving for nutrients, energy and fats to keep the reserves up both for baby and her own needs. It is the nature's way of ensuring both baby and mother remain healthy. A conscious effort needs to be made though to make sure the diet is nutrient dense and contains healthy fats, the way nature intended. Depletion doesn't stop at pregnancy however. During childbirth and several weeks after that, mothers often lose a lot of blood, and burn up their iron reserves during the process. Breastfeeding mothers' bodies also witness nutrient depletion as they pass them to the babies through breast-milk, which is rich in nutrients and healthy fatty acids like lauric acid. Multiple babies, and back-to-back pregnancies can be even more detrimental to mother's health if not carefully planned for. Postpartum phase can get really busy It is no secret that postpartum period can be overwhelming, both emotionally and physically. While the weeks before childbirth seem too long sometimes with enough time to spare, things shift dramatically with a baby in the house. Parents have to juggle between multiple things, while they are short on sleep and sometimes clueless on what to do. Things are not very different for seasoned parents, as they have other kids in the house too who need to be taken care of. During this busy phase, it can be very hard to focus on mother's diet and nutrition. Breastfeeding moms need 330-400 extra calories compared to an average adult woman, and may find themselves eating whatever food or snack they can lay their hands on. When unplanned, this could end up being empty calories and fats, like bags of chips or sugar loaded cookies. Lack of postpartum support and resources While there are numerous resources and support systems for pregnant women, after child-birth the focus shifts to the baby, and mother's health is often left in the shadows. In many cultures across the world, new mothers find themselves surrounded by a whole support system with multiple family members and friends, who work together to make sure that the mother remains well nourished and rested for at least first six weeks postpartum. With increasingly nuclear families and changing lifestyles, such support can be extremely hard to find. Moreover, our healthcare system has no guidelines or recommendations for new mothers on what to eat or avoid, who then resort to online forums and chat groups trying to hunt for information. I experienced this personally when the first meal I was offered at the hospital after delivery was a burger. One doesn't even have to be a nutritionist to realize that it is not healthy for a new mother's weak body and digestive system. I later was shocked to learn that it is not uncommon for hospitals to offer burger, pasta or a pizza as the first postpartum meals (it was actually a defining moment as it lay the seeds of founding Freshly Moms). This lack of guidance often comes to new mothers as a surprise, and trying to find answers on online forums and chat-groups can be a painstakingly long, confusing and frustrating process. Studies show that the presence of healthy fats in breast-milk increases significantly (up to 3 times) within hours when mothers consume foods like coconut, walnuts etc, which are rich in such fats Consequences of postpartum depletion There are multiple factors that can contribute to postpartum depletion, even when the mother has every intention to take care of herself. When not properly dealt with, the effects of depletion can impact several years of a mother's life, with symptoms like lethargy, memory disturbances, and poor energy levels [1]. During pregnancy and breastfeeding, a mother's calcium reserves also get depleted. Studies have shown that women often lose 3 to 5 percent of their bone mass during breastfeeding [2]. Although they recover it rapidly after weaning, breastfeeding mothers should pay special attention to calcium and vitamin D in their diets to protect bone density. When a mother's body is deprived of nutrients for too long, the quality of breast-milk may also start depleting. Breast-milk contains several essential fatty acids like lauric acid and capric acid that support baby's immunity with their anti-bacterial and antiviral properties. Studies show that the presence of these 'healthy fats' in breast-milk increases significantly (up to 3 times) within hours when mothers consume diet rich in such fats [3] (coconut is one of the best sources of lauric acid and capric acid). Same is true for other nutrients like omega-3 fatty acids, and vitamin A, B, C, E and K. Although the body prioritizes breast-milk composition over mother's reserves, continued lack of proper nutrition in mother's diet will eventually start affecting the quality of breast-milk. Though the link between nutrition and postpartum stress and anxiety is still being studied, there are emerging evidences showing link between PPD/PPA and low levels of B vitamins, magnesium, zinc, and selenium [4] . Postpartum depletion can thus even induce stress and anxiety, which can impact a mother's overall health and may also start affecting others around her. Postpartum depletion may even happen under the disguise of being well-fed, which not the same thing as being well-nourished. Why planning ahead is important It is easy to underestimate how busy things get in months after child-birth, even for second time parents. Even when things are under control, postpartum depletion may happen under the disguise of being well-fed, which not the same thing as being well-nourished. A mother may be conscious about eating right during postpartum, but may simply have no time to do the required research on which foods are best for her. The good news is that with a little planning ahead, most of these problems can be efficiently dealt with. I recommend expecting mothers to spare a couple of hours planning for their postpartum nutrition. By spending just 2 hours before delivery, mothers can not only make sure they are well nourished during their recovery, but will avoid so much hassle & frustration of figuring out what to eat postpartum. This also means they will be able to focus much more on the baby, knowing that their own health is well covered. Make a postpartum nutrition plan now If you are pregnant, make sure you have a nutrition plan ready along with your birth plan, which is usually a couple of weeks before the expected due date. If you are already a new mom, it is still not late, and investing a little thought to map out your next few weeks can work wonderfully for your recovery. Download a free guide to postpartum nutrition planning here (no sign-up required): Download e-book References [1] https://goop.com/wellness/health/postnatal-depletion-even-10-years-later/ [2] https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy [3] https://www.ncbi.nlm.nih.gov/pubmed/9459379 [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564601/ Posted by Shruti Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.

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Chocolate While Breastfeeding. Is it Okay to Indulge?

It doesn’t matter if you are a new mom or a veteran mom; we all struggle with postpartum nutrition. This is especially true if your breastfeeding. The guidelines about what you can and can’t ingest, what is and isn’t healthy, change frequently. It’s a lot to keep track of mama! Chocolate and Breastfeeding Some mothers-to-be may have had chocolate as a pregnancy craving. Others may have always had a sweet tooth for the scrumptious confection. I think it is safe to say almost everyone desires a taste of chocolate every once in a while! But breastfeeding moms often receive warning that chocolate can lead to an irritable and fussy baby, and that is the last thing a parent wants. You may ask yourself, is this true? Do I have to swear off the sweet stuff as long as I am nursing? The Science Behind It Well, you can breathe a sigh of relief; for most moms, the answer is no! Chocolate naturally contains caffeine as it has theobromine, a stimulant. In theory, this could cause your baby to be wakeful and irritable. But not all chocolate contains the same amount of this chemical. White chocolate contains none, while dark has the highest amounts present, and milk is somewhere in between. Besides, the amount of caffeine within chocolate usually falls well within the daily acceptable limit for nursing mothers. If you are eating a small to moderate amount of chocolate, the amount passing to your baby is minimal. The case for chocolate Mood booster: Chocolate may help to improve your mood. The compounds in some forms of chocolate can help increase your endorphins or your feel-good hormones. Also, it tastes great! Taking a moment to do something for yourself benefits you and the little ones you spend so much time taking care of. Relaxation: Some studies have found that chocolate helps to reduce stress! This is because the antioxidants it contains trigger the relaxation part of your brain. If you find yourself reaching for that chocolate bar when you are feeling anxious, now you know why. Curb Cravings: Nibbling on a bit of chocolate may help you curb your cravings for other sweet treats. If you indulge in moderation, you can satisfy your sweet tooth. It may prevent you from resisting until you just can’t take it anymore and devour the entire box of cookies! As mom’s, we have a lot to worry about whether or not to have a bite of a cocoa bar shouldn’t be one of them! The case against chocolate The side effects of too much theobromine may be more noticeable in your baby than in you. This is because their digestive systems are still developing. Signs of too much theobromine include: Restlessness Irritability Wakefulness Gassiness It is thus best to indulge only moderately and stop if you notice any signs of discomfort in your baby. Just Eat the Chocolate Our advice? Just eat the chocolate! You can spend all day worrying about the effect a small treat may have on your little one, but in reality, you probably wouldn’t notice a difference in your baby from a few bites of chocolate. So go ahead and indulge mama; after all, chocolate can have a host of benefits for you. How To Consume If you are hoping to avoid theobromine, milk chocolate or white chocolate is probably your best bet. However, even though dark chocolate has the highest amount of theobromine, it also has the most health benefits. As long as you are conscious of how much chocolate you are eating, nearly any variety you choose and in any form should be okay! Acceptable Limit The limit on chocolate while nursing is due to theobromine, the caffeine-like stimulant. Nursing mothers can safely consume up to 300 mg of caffeine or similar stimulants, such as theobromine, per day. One gram of processed milk chocolate has about 2.4 mg of theobromine. For reference a small Hershey's bar is 43 grams of chocolate. Recipe: 1 Min Chocolate Lactation Cake Looking for a tasty way to get your chocolate fix and support milk supply? Give this delicious mug cake a try! Prep Time 1 min Cook Time 1 min Servings 1 Serving Ingredients 2 scoops Chocolate Lactation Drink Mix 4 tbsp milk 1.5 tsp sugar a pinch of banking soda and salt handful of chocolate chips (optional) 1/4 cup lactation smoothie mix Directions Mix all the ingredients in a microwave safe mug Cook in the microwave for 60 seconds Top with berries, almond butter or whipped cream, and enjoy! Related Products Chocolate Lactation Drink Mix Making a nourishing lactation drink couldn't get easier (or yummier) than this! Just add milk and banana to a scoop of the lactation mix, and blend. Check it out Posted by Shruti Mishra Shruti is the founder of Freshly Moms. She is a professional plant based chef from Natural Gourmet Institute, NY and a certified IIN health coach. She has been working with Ayurveda, food & nutrition since over 10 years and is also a fresh mom herself.

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Golden Milk for Motherhood

Buy on Amazon Golden Milk is a nourishing coffee alternative for new (and seasoned) moms. This delicious infusion of high curcumin turmeric, ashwagandha and ginger makes a bright soothing cup of golden milk that will calm you down and fuel you with clean energy at the same time. Turmeric has been used in Ayurveda for over 4000 years due to its anti-inflammatory, immunity boosting, and antioxidant properties. The most common way of consuming turmeric has been with warm milk before bedtime and allow all the goodness to be absorbed overnight. Our expert nutritionists created this next level golden milk by adding other super ingredients that just blend so well with turmeric, and make the most delicious cup of golden milk you would have ever had. Warning: If you are pregnant, please consult with your health care provider before consuming MORE INFO This ayurvedic blend is made with ingredients which are truly beneficial for all stages of motherhood (if you are pregnant consult with your healthcare provider before consuming). 🌿Turmeric Root: Strong anti-inflammatory, reduces clogging of milk ducts, boosts immunity, supports digestion and helps in postpartum recovery.🌿Ashwagandha Root: Promotes restful sleep, boosts immunity and cognitive functions and reduces stress🌿Dates: Supports lactation, provide clean energy, rich in fibers that aid digestion.🌿Ginger Root: Soothing properties for mind and body, supports milk production and postpartum recovery.🌿Black Pepper (

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Postpartum Insomnia, An Unexpected Fourth Trimester Issue

It is 2 am and you are awake. This scenario doesn’t seem unusual for a new mom... unless your baby is blissfully sleeping and you just can’t seem to do the same! During the postpartum period if you find yourself tossing and turning, unable to fall asleep, and it is not due to having to tend to the needs of your infant, you may be struggling with postpartum insomnia. It doesn’t seem fair. Your little one finally settles into a routine where they aren’t eating every two hours, but you still lie awake at night. What is postpartum insomnia and how can you start sleeping like, well, a baby again? My Baby is Sleeping So Why Can’t I? Postpartum insomnia is characterized by the inability to fall asleep and stay asleep. You may have difficulty “turning off” and going to bed. Or, you might find yourself waking up during the night and unable to return to sleep. It is no fun, and it seems like a cruel joke to moms who work so hard to get little ones to sleep so they can finally get some rest; only to lay in bed wide-eyed. Unfortunately, the postpartum period is often when insomnia strikes. What Causes Postpartum Insomnia Concern and Caring for Your Baby Big life events and impactful changes, either good or bad, frequently lead to insomnia. Giving birth and bringing home your bundle of joy is a pretty big life event. Some women may find themselves awake with concern for their infant, some may have difficulty sleeping for other reasons. A new baby requires care around the clock. Most moms will not be a stranger to midnight feeds or changes. But sometimes simply the act of waking up can make it hard for you to fall back asleep, even after your little one is soothed and snoozing peacefully. Physical Conditions and Hormones Hormonal changes and medical issues can also cause postpartum insomnia. Post-birth is a period in which a handful of medical disorders can arise or may become more pronounced. Postpartum thyroiditis or hyperthyroidism may be brought on by pregnancy and birth. Both conditions can contribute to sleeplessness. Your fluctuating levels of hormones might also be to blame. Reproductive hormones begin to trend downwards afterbirth. Unlucky for us, these are also the hormones responsible for keeping our body clock in check. Coupled with the maternal instinct to stay alert for any issues with our baby, which makes the brain more aware during sleep, results in wakeful nights . Nutrition To top it all off, your nutrition can play a role. Postpartum moms, especially those who are breastfeeding, have increased nutritional needs. You might wake up hungry or thirsty. A midnight trip to the kitchen can leave you feeling satisfied, but also wide awake. Sadly, chronic sleeplessness may put you at greater risk for postpartum depression. It's important that you seek out the root of your insomnia and take measures to remedy it. Here are a few tips for getting some postpartum shut-eye. How to Improve Your Ability to Fall and Stay Asleep Mind your Meals Try to get plenty of healthy and hearty meals during the day. This will set you up for success when it comes to the evening hours. Staying hydrated is also important. But don’t drink a huge glass before bed, you want to avoid midnight bathroom breaks. What you don’t eat is just as important as what you do eat. Be mindful of how much caffeine you are consuming, especially in the late afternoon and evening. Sometimes coffee is the only thing getting us through the day, but resist the urge to indulge after 2 pm. It also doesn’t hurt to try and reduce your intake by one serving a day to weed out if that extra latte is the insomnia culprit. Consider replacing your caffeinated drink with Golden Milk that contains Ashwagandha powder. Ashwagandha is known to support restful sleep and reduce anxiety. Get Outside Fresh air is great for both your baby and you! Getting outside and exposing yourself to sunlight can do wonders for your internal clock. Just as you are trying to teach your newborn the difference between night and day, spending time in the sunshine should help signal to your body waking hours versus sleeping hours. Practice Good Bedroom Habits The bedroom should be kept as a space solely for sleeping, if possible. Try not to hang out with your baby or your partner in the bedroom. Watching television or working on your phone or computer aren’t great bedroom activities either. Though it can be tempting to treat your bedroom as a getaway, aim to use your bedroom only for sleep. To make your bedroom more conducive to sleep, remove electronics. Make it a comforting and cozy space. The perfect temperature can promote rest too, which experts say is around 65 degrees. Keep Nighttime Activities Calm Inevitably, you will have to get up at some point during the night to soothe, change, or feed your little one. But aim to keep midnight activities calm and unstimulating. Don’t turn on any lights and remain quiet. Resist scrolling through your phone while you are rocking or feeding your baby. Having everything you need prepped and close at hand makes wake-ups easier. Try to make bottles ahead of time so you can spend less time in the kitchen. Pack a small changing kit with diapers, wipes, and an extra outfit so you don’t have to turn on the lights to hunt for your essentials. Keeping things uninteresting will help both you and your baby drift back off into dreamland. Relax Easier said than done, I know. But often dwelling on the fact that you can’t go back to sleep only makes the situation worse. Before bedtime try a few relaxing activities such as deep breathing, meditation, reading a book, or taking a bath. When you can’t fall back to sleep don’t look at your phone! Make yourself comfortable and try using a few mindfulness techniques, such as focusing on your breathing or progressive muscle relaxation. Sometimes the age-old counting sheep (or naming a topic word for each letter of the alphabet) can get you back to sleep. You Are Not Alone Though it is quite easy to feel all alone while lying awake next to a snoring partner and baby, remember, you are far from it. Many moms experience postpartum insomnia. Trying to find out the source of your wakeful nights, be it nutrition, anxiety, health issues, or hormones is a beneficial first step. Then, taking measures to set yourself up for a successful night's sleep can help get you back on track. Related Products Organic Ashwagandha Powder Freshly Moms 100% pure ashwagandha root powder is made from organic ashwagandha plants grown in India. Buy Now Golden Milk for Motherhood This delicious infusion of high curcumin turmeric, ashwagandha and ginger makes a bright soothing cup of golden milk that will calm you down and help you get a restful sleep. Buy Now Posted by Shruti Mishra Shruti is the founder of Freshly Moms. She is a professional plant based chef from Natural Gourmet Institute, NY and a certified IIN health coach. She has been working with Ayurveda, food & nutrition since over 10 years and is also a fresh mom herself.

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Can we boost nutrient levels in breast milk?

Can a mother's diet change the nutritional quality of breast milk? This is often a taboo topic in online forums and blogs due to the fear that the pressure to eat right may cause mothers to give up breastfeeding sooner. While I empathize with that reasoning, I also believe that mothers should be aware of which nutrients can get passed on to the baby through their breast milk, and how they can easily add those to their diet. Before we get into specifics, let's take a quick look at what the breast milk is made of. Composition of human breast milk As we can probably guess, it's majorly water, which is why it is so important to stay hydrated. You don't need to over consume water to produce more milk, but remember that you are losing a lot of water while producing milk. As a rule of thumb, you should be drinking at least as much extra water (compared to average adult) as the amount of milk you are producing (which could be 25-30 oz around the two month mark). The remaining milk is comprised of the vital nutrients that the baby needs for growth and development. Carbohydrates (mainly lactose) forms about 7% of the breast milk and provides the baby with quick energy (their tiny bodies can store only so much, and need constant refueling). Lactose also benefits gut micobiota and helps in absorption of calcium [2]. Fats make about 4% of breast milk, and contains several long-chain fatty acids that are important for development of baby's brain, eyes, nervous system, and immunity. More than 1000 Proteins [3] make up around 0.9-1% of breast milk, which form the building blocks for growth and development of the baby, and activate her immune system. Prebiotics composition in breast milk can vary quite a bit, and is mainly sourced from complex sugars called oligosaccharides[4]. These provide the 'good bacteria' to baby's gut, which forms the base for strong immunity and fight against infections. Vitamins & Minerals form a small portion by weight of the breast milk, but are essential components for growth, organ functions, and building of teeth and bones. The main vitamins and minerals that are found in the breast milk are calcium, Vitamin A, C, D, E, B-complex, folate, and zinc. * The analysis above is for mature milk (4 weeks onward). Nutrients that get passed from mother's body to breast milk There are several nutrients that the breast milk will contain even if mother's diet is lacking in those nutrients. This is natures way of ensuring that the baby gets the basic nutrients that are vital for growth and development. On the other hand, this depletes the mother's body of such nutrients if they are not being replenished. As an example, mothers lose 3-5 percent bone mass while breastfeeding, which is likely caused by calcium being drawn for baby's needs [5]. Similarly, folate from mother's reserves keeps getting passed to the baby irrespective of the mother's diet[8]. Some other nutrients in this group are iron, zinc and copper. So while we may take some comfort in the fact that the baby is getting the basic nutrition regardless of mother's diet, it is important to maintain a healthy diet for the mother's health and avoid the effects of postpartum depletion (which can keep showing up for multiple years). While we may take some comfort in the fact that the baby is getting the basic nutrition regardless of mother's diet, it is important to maintain a healthy diet for the mother's health, and to avoid the effects of postpartum depletion Nutrients that get passed from mother's diet to breast milk Then there are nutrients whose presence in mother's diet directly impacts their composition in breast milk. Let's look at those in a bit more detail. Fats The most important one of these nutrients is fats . While the total amount of fat in milk doesn't vary significantly, the kind of fat (good vs bad) can vary depending on what is present in mother's diet. Studies have shown that that presence of healthy fats in mother's diet can increase the quantity of such fats in the breast-milk within hours of consumption [6] . The most vital of these long-chain fatty acids are omega-3 fatty acids (mainly DHA) and lauric acid , which can vary by over 10-fold in breast milk depending upon mother's intake [7] . DHA is important for the development of baby's brain, eyes and nervous system, while lauric acid helps in strengthening immune system and vitamin absorption. The best source of DHA are fatty fish, but you can also get it from DHA fortified foods and vegan supplements too. Eating other vegetarian foods like brussel sprouts, walnuts, chia, flaxseeds, spirulina, and hemp seed can also provide other essential omega-3s (ALA). For lauric acid, one of the only few sources is coconut oil, which is almost 50% lauric acid. Lauric acid is an important constituent of breast milk, making almost 6% of the fatty acid profile. This is why we add ingredients like coconut, walnut, flaxseed and chia in our nourishing lactation granola and sesame brittle . Vitamin B-Complex Other main group of nutrients that varies based on mother's intake is thiamin, riboflavin, vitamin B-6, B-12, and choline . These are some of the most essential vitamins for baby's growth. Studies show that maternal supplementation during lactation rapidly increases the concentrations of thiamin, riboflavin, and vitamin B-6 in milk [8] . Even more importantly, the same study also notes that supplementing vitamin B-12 even for 2 months did not increase its concentration in breast milk for mothers who were deficient in it. Thus, for making sure that the baby is getting enough B-12 through breast milk, it may be important to build enough reserves during pregnancy itself. For making sure that the baby is getting enough B-12 through breast milk, it may be important to start building enough reserves during pregnancy itself Vitamin A Vitamin A levels also vary in breast milk based on mother's diet [9]. Eating foods rich in beta-carotene and retinol can help in maintaining healthy Vitamin A levels in the milk. Try carrots, sweet potatoes, dark leafy greens, eggs, and organ meats (note that vegetarian sources do not always get converted to retinol for many individuals). Vitamin D The final one I will talk about here is Vitamin D , which is essential for absorption of calcium and phosphorus (and hence bone and teeth development). Vitamin D levels in breast milk vary directly with mother's intake. However it is very common for mothers to be deficient in this vitamin, whose primary source is sunlight. During postpartum period mothers often do not get enough sunlight to produce vitamin D, resulting in a deficiency for both mother and baby. Many a times the pediatrician will prescribe vitamin D drops to breastfed infants for this reason. Foods to avoid while breastfeeding Sometimes, babies can be sensitive to certain foods in mother's diet which may show up as rashes, intestinal upsets, itchy eyes etc. These cases are not very common and if you notice a particular symptom repeating every time after eating a certain food, then you may consider avoiding it. Cow milk products, peanuts, soy, wheat and eggs are the common foods that can cause problems. Besides these sensitivities and fish high in mercury (which everyone needs to avoid), there is very little that a mother needs to avoid. It is prudent to limit caffeine and alcohol as they can pass through the milk to the baby. However, if necessary, one can time the consumption such that the effect on milk composition is minimized. Sources of nutrients in breast milk Now that we have looked at the nutrients that pass from mother's diet to breast milk, here are some of the sources to get those in your diet. Nutrients for baby (those that get passed from mother's diet) Healthy Fats: Avocado, walnuts, fatty fish or DHA fortified foods, algae, coconut, flaxseed, chia seeds Thiamin (Vitamin B-1): Nuts, oats, eggs, seeds, legumes, pork, fortified bread Roboflavin (Vitamin B-2): Eggs, cheese, almonds, artichokes, avocados, red meat Vitamin B-6: Eggs, peanuts, milk , potato, cheese, pork, bananas Vitamin B-12: Clams, liver, beef, salmon, fortified milk, eggs Choline: Beef, wheat-germ, eggs, salmon, brussel sprouts, broccoli Vitamin A: Carrots, sweet potatoes, dark leafy greens, spinach, eggs, and liver Vitamin D: Sunlight, cod liver oil, salmon Nutrients for mother (those that get passed from mother's reserves and need to be replenished) Calcium: Milk, yogurt, cheese, legumes, leafy greens Folate: Legumes, eggs, asparagus, avocados, lentils Iron: Spinach, liver, beans, quinoa, tofu, brown rice Copper: Whole grains, beans, potatoes, yeast, dark leafy greens Zinc: Nuts, whole grains, milk, oysters, legumes Summary While it is important not to take undue pressure on eating habits during breastfeeding, which may lead to early weaning or stress, mothers should be aware of the foods that they can easily add to their diet to avoid depletion or nutrient deficiency. If natural sources of foods are not sufficient due to any reasons, nutrient supplements may be required. Mothers may also want to get a postpartum blood test done in order to determine if they are deficient in any particular nutrient in consultation with the primary care provider. References [1] Finglas P, et al. McCance and Widdowson’s The Composition of Foods Seventh Summary Edition and updated Composition of Foods Integrated Dataset. Public Health England. Cambridge, September 2014 [2] https://www.ncbi.nlm.nih.gov/pubmed/6403404 [3] Beck KL, et al. Comparative proteomics of human and macaque milk reveals species-specific nutrition during postnatal development. J Proteome Res. 2015;14(5):2143-2157. [4] Moukarzel S, Bode L. Human milk oligosaccharides and the preterm infant: a journey in sickness and in health. Clin perinatol. 2017;44(1):193-207. [5] https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy [6] https://www.ncbi.nlm.nih.gov/pubmed/9459379 [7] https://www.ncbi.nlm.nih.gov/pubmed/15384565 [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649471/ [9] https://rehydrate.org/breastfeed/facts-breastmilk.htm Written by Shruti Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.

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5 benefits of turmeric for new mothers

It would not be an overstatement to call turmeric the king of superfoods. Most of us have probably heard about the miracle-root with the golden milk becoming a rage in social media over the last few years. Although some of the benefits of turmeric root have only been scientifically verified recently, it has been used in the Indian and Chinese cultures since thousands of years due to its medicinal values. Turmeric derives its magical powers from curcumin, which has antioxidant and anti-inflammatory properties, making it a great ingredient for smoothies and herbal lattes. However, did you know that turmeric can be especially beneficial in postpartum period due to its healing properties? Let's get into some specifics. An anti-inflammatory wonder Turmeric is known to reduce inflammation[1], which helps in reducing postpartum pain and soreness. It can also help in preventing clogging of milk ducts by reducing inflammation in breast tissue. Severe inflammation of breast tissue can cause infection and a very painful condition mastitis. Having a healthy dose of turmeric and curcumin can help moms in avoiding it. A potent antioxidant Curcumin is a strong antioxidant[2] which not only attacks free radicals in the body, but also triggers release of antioxidant enzymes to reestablish the antioxidant/free-radical balance in the body. Free radicals can cause damage to cells, and have been linked to dozens of diseases including arthritis and cancer. Antioxidants can help in protecting a new mothers body from damage and distress, which is already a little weak from birthing. Reduces stress and boosts brain Curcumin, apart from helping the brain with its anti-inflammatory and antioxidant properties, can also help in activating hormones that improve brain function and memory (bye-bye 'mommy brain'). Curcumin has also been found to help with stress, anxiety and depression in some studies[3] due to its anti-inflammatory properties, and helps in regulating hormone levels. An immunity booster Curcumin has been found to be a natural immunomodulating agent[4], which helps in boosting immunity of the body. Turmeric also has anti-bacterial and anti-viral properties and is rich in minerals like zinc and magnesium which further protect against diseases. A new mother's body also has a weakened immune system, and turmeric can help in restoring immunity naturally. Aids digestion and provides comfort Turmeric is rich in fiber, promotes secretions of healthy digestive enzymes and acts as a carminative by eliminating gases in the digestive tract. This can be very beneficial for a new mother with a weakened digestive system. A warm cup of golden milk or turmeric ginger latte or a bowl of khichari with turmeric also goes a long way in providing warmth and comfort to a new mother. To conclude, although the benefits of wonder-root turmeric are only being scientifically verified now, Ayurveda has been using it since thousands of years as a natural healer. It has been a staple in kitchens of Indian subcontinent, especially for new moms who are encouraged to have a glass of milk with turmeric everyday during their first 3 months postpartum. With all the benefits it has for new moms, it's never too late to jump on the turmeric bandwagon and start including it in your everyday diet. Related Product Golden Milk for Motherhood This delicious infusion of high curcumin turmeric, ashwagandha and ginger makes a bright soothing cup of golden milk that will calm you down and fuel you with clean energy at the same time. Check it out References [1] https://www.ncbi.nlm.nih.gov/pubmed/12676044 [2] https://www.ncbi.nlm.nih.gov/pubmed/17569207 [3] https://www.ncbi.nlm.nih.gov/pubmed/27723543 [4] https://www.ncbi.nlm.nih.gov/pubmed/17211725 Posted by Shrut Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.

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5 benefits of turmeric for new mothers

It would not be an overstatement to call turmeric the king of superfoods. Most of us have probably heard about the miracle-root with the golden milk becoming a rage in social media over the last few years. Although some of the benefits of turmeric root have only been scientifically verified recently, it has been used in the Indian and Chinese cultures since thousands of years due to its medicinal values. Turmeric derives its magical powers from curcumin, which has antioxidant and anti-inflammatory properties, making it a great ingredient for smoothies and herbal lattes. However, did you know that turmeric can be especially beneficial in postpartum period due to its healing properties? Let's get into some specifics. An anti-inflammatory wonder Turmeric is known to reduce inflammation[1], which helps in reducing postpartum pain and soreness. It can also help in preventing clogging of milk ducts by reducing inflammation in breast tissue. Severe inflammation of breast tissue can cause infection and a very painful condition mastitis. Having a healthy dose of turmeric and curcumin can help moms in avoiding it. A potent antioxidant Curcumin is a strong antioxidant[2] which not only attacks free radicals in the body, but also triggers release of antioxidant enzymes to reestablish the antioxidant/free-radical balance in the body. Free radicals can cause damage to cells, and have been linked to dozens of diseases including arthritis and cancer. Antioxidants can help in protecting a new mothers body from damage and distress, which is already a little weak from birthing. Reduces stress and boosts brain Curcumin, apart from helping the brain with its anti-inflammatory and antioxidant properties, can also help in activating hormones that improve brain function and memory (bye-bye 'mommy brain'). Curcumin has also been found to help with stress, anxiety and depression in some studies[3] due to its anti-inflammatory properties, and helps in regulating hormone levels. An immunity booster Curcumin has been found to be a natural immunomodulating agent[4], which helps in boosting immunity of the body. Turmeric also has anti-bacterial and anti-viral properties and is rich in minerals like zinc and magnesium which further protect against diseases. A new mother's body also has a weakened immune system, and turmeric can help in restoring immunity naturally. Aids digestion and provides comfort Turmeric is rich in fiber, promotes secretions of healthy digestive enzymes and acts as a carminative by eliminating gases in the digestive tract. This can be very beneficial for a new mother with a weakened digestive system. A warm cup of golden milk or turmeric ginger latte or a bowl of khichari with turmeric also goes a long way in providing warmth and comfort to a new mother. To conclude, although the benefits of wonder-root turmeric are only being scientifically verified now, Ayurveda has been using it since thousands of years as a natural healer. It has been a staple in kitchens of Indian subcontinent, especially for new moms who are encouraged to have a glass of milk with turmeric everyday during their first 3 months postpartum. With all the benefits it has for new moms, it's never too late to jump on the turmeric bandwagon and start including it in your everyday diet. Related Product Golden Milk for Motherhood This delicious infusion of high curcumin turmeric, ashwagandha and ginger makes a bright soothing cup of golden milk that will calm you down and fuel you with clean energy at the same time. Check it out References [1] https://www.ncbi.nlm.nih.gov/pubmed/12676044 [2] https://www.ncbi.nlm.nih.gov/pubmed/17569207 [3] https://www.ncbi.nlm.nih.gov/pubmed/27723543 [4] https://www.ncbi.nlm.nih.gov/pubmed/17211725 Posted by Shrut Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with food & nutrition since 8 years and is also a fresh mom herself.

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4 reasons why new mothers should be having moringa every day

While Moringa Oleifera has risen in fame in recent years, the plant has been considered a super food in Ayurveda for centuries. The plant’s leaves, flowers, drumsticks, roots and seeds each offer value in terms of nutrition or as natural remedies. Moringa leaves are especially beneficial for new mothers, and have been a part of their diet in many cultures since hundreds of years.

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Ayurvedic postpartum care for new mothers - Part 1

The well being of new mothers is at the heart of the centuries old practice of Ayurveda. The ‘science of life,’ Ayurveda offers a holistic set of guidelines on caring for new mothers and restoring the delicate balance of energies within the postpartum body. According to Ayurveda, the human body is made up of three energies or doshas – vata which consists primarily of air (and space), pitta which consists of fire (and water), and kapha which consists of water (and earth). The process of childbirth creates an empty space within the womb, giving air the opportunity to occupy this space and cause an imbalance in the vata energy. This is manifested as anxiety, dryness, gas, constipation, bloating and interrupted sleep. Ayurvedic postpartum care is designed to harmonize the new mother’s vata. Additional reading: The Chopra Center has a simple overview on understanding vata, here. These principles have their roots in an ancient world, where multiple families lived together under one roof, and everything from food and cleaning products to medicines were made from raw ingredients within the household. There were many hands to help during the postpartum period, making it possible (in fact it was strictly required) for the new mother to rest and recover. Quite literally, the village came together to help out. Many of these traditions continue today, influencing how new mothers are expected to rest, what they eat and drink, how their bodies and bones are cared for, how lactation is supported and so on. Most of the traditions have evolved over the centuries as per different cultures, geographies, climates, diets, family structures, and – perhaps most dramatically – the changing role of women in society. From the first week postpartum and onward, this is what Ayurvedic care looks like and the wisdom behind the various practices. 1. Rest, rest, rest New mothers and babies are advised to rest at home for 40 days or six weeks, to avoid coming in contact with external energies that may influence the well being and health of mother and baby. It’s common for new mothers return to their mother’s homes for this period, or for family members to come over to help with the baby and with household tasks like cooking and cleaning. Beyond this, visitors are limited to allow the mother to rest and to protect her and the baby from possible infections. Years ago, this was a strict restriction and complete bed rest was mandated. Today, it’s harder to slow down and it’s common to step out for things like doctor’s appointments and registering baby’s birth. However, care must be taken to make sure the mother gets as much rest and help as she possibly can. Motherhood is exhausting and overwhelming especially in the first few days – in Ayurvedic care, the support network ‘mothers’ the mother and allows her to make time for herself. 2. Cover the ears, and keep warm. The ears are regarded as an entry point for air to enter the body. To prevent an imbalance of the vata, new mothers (and babies) are advised to plug their ears with cotton. Keeping feet warm can also help balance vata. This is also one of the reasons why the new mother’s stomach is physically bound postpartum– to prevent the entry of excess air. More on this soon, in a post on Ayurvedic care in the second week postpartum. 3. Create a calm environment with positive energy. According to Ayurveda, the connection between new mothers and babies is very strong, and stimulus that a woman experiences when pregnant can influence the baby. This is why pregnant women are advised to opt for positive television shows, movies, books and so on. This concept continues into the postpartum period as well. New mothers are recommended to create soothing environments and maintain positive thoughts, especially while breastfeeding. Environments should be kept warm, and the flow of wind should be controlled to protect the balance of the mothers’ vata. 4. Revitalize the digestive system with special dietary guidelines. While guidelines and recipes can vary immensely amongst different Indian sub-cultures, a common theme does emerge. New mothers should have freshly prepared warm, soft and soupy foods that are that are easy to digest, balance vata and restore agni (the digestive fire). Foods are rich in ghee to promote digestion, keep energy levels high and to ensure stools are soft. Foods are also rich in herbs and spices that expel gas and support lactation. For example, black pepper and ginger are preferred spices among some, and most avoid chilies. Foods that are hard to digest or that cause bloating and gas, such as toor dal, chana dal, raw greens, cauliflower, chickpea and beans, should be avoided completely to maintain a balance in the new mother’s vata. Some communities encourage new mothers to drink meaty broths, bone marrow soups and lots of milk ( my traditional dai ma – midwife – recommended I drink 2 liters of milk a day, everyday!) Khichadi is a popular meal during first few weeks postpartum as it is easy to digest and provides the much needed iron and protein to mother's body. See an easy khichadi recipe here. Dietary guidelines are stricter in the first two to four weeks postpartum, and new foods introduced after this period. According to Ayurveda, a mother’s diet influences the quality of milk and health of the baby. Accordingly, new foods are introduced to the mother’s diet one at a time to check the response of the baby, if any. 5. Snack frequently to maintain energy levels . A breastfeeding newborn will nurse around the clock, which can be draining on the new mother. Snacks like nuts, ghee-rich laddoos, protein-rich foxnuts and nut-based halwas (an Indian sweet dish) are typically kept at hand for new mothers to munch on throughout the day (usually at the insistence of well meaning relatives along with reprimands for daring to think of weight-loss at such a time - the establishment of breastfeeding and milk supply take priority). 6. Stay hydrated with special teas to promote lactation. Breastfeeding mothers are encouraged to sip on warm water and drink warm teas to stay hydrated. The teas are typically a concoction of galactogogues (herbs that stimulate milk production) which also tend to aid in digestion, such as mehti (fenugreek seeds), saunf (fennel), jeera (cumin), ajwain (caraway) and Shatavari. These herbs and spices can be added to food as well. Turmeric milk (Golden Milk), often mixed with ginger is frequently consumed too. Turmeric is a powerful anti-inflammatory that is highly recommended for new mothers. It also helps in avoiding clogged milk ducts and swollen breast tissue for mothers who breastfeed. Ashwagandha tea is also a common tea given postpartum as it helps in reducing stress and anxiety. Ayurveda also recommends dashamoola tea, which is made with 10 roots and helps in removing excess vata from body and regain strength and vitality. Additional reading: The School of Medicine and Public Health at University of Wisconsin-Madison has an informative outline of natural galactogogues, including those mentioned above, here. Read more about Ayurvedic postpartum care in our next post here. Related Products Ayurvedic Postpartum Bundle Ashwagandha, Shatavari and Moringa powders Buy Now Beverage Gift Box Ayurvedic beverage mixes to support lactation and postpartum recovery Buy Now Postpartum Recovery Box Make smoothies and mug cakes for a healthy lactation treat Buy Now Posted by Nidhi Chimnani Nidhi is a fresh mom who has lived in over 8 countries and has experienced several cultures closely. She was editor-in-chief of an established magazine for several years. She currently lives in Dubai and writes a blog about her experience with baby stuff. See her blog here.

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Fenugreek, A Friend To Nursing Moms

One of the biggest concerns of a breastfeeding mom is making sure her baby is getting enough milk. On some occasions, a nursing mother may need help in boosting her supply. Today, fenugreek has become a popular remedy.

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Hydration and Breastfeeding - Why It Matters and How To Stay Hydrated

One of the biggest concerns of a breastfeeding mom is making sure her baby is getting enough milk. On some occasions, a nursing mother may need help in boosting her supply. Today, fenugreek has become a popular remedy. Nursing mothers may be surprised to learn that breastmilk is 90% water. But it shouldn’t come as a surprise then that hydration is essential when breastfeeding. Experts recommend that mothers who are nursing should aim for 128 ounces per day.

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Inositol and Infertility, An Overview

Have you heard of myo-inositol or DCI-inositol, sometimes referred to simply as inositols? It is a growing fertility treatment, especially for those with Polycystic Ovarian Syndrome, or PCOS. But what exactly is inositol? Is it a good fertility booster or are there more holistic alternatives? What is Myo-inositol or Inositol? Myo-inositol, or inositol, can be compared to a vitamin-type substance. They are classified as part of the B-Vitamin category but are really antioxidant possessing carbohydrates. Nine compounds make up what most people refer to as inositol. There are various forms of inositols including myo- and DCI-. It is actually produced by the human body, but it is found naturally in plants and animals. Today, the substance can be made in scientific laboratories. What Does Inositol Do? The compounds in inositol are responsible for cell function and regulation. There are few key characteristics of inositol effects on the body. The first is that they are a big component of the walls of your cells, contributing to cell health. The second is inositols' influence on insulin regulation and action. And the third is that it plays a role in chemical messengers being sent to the brain, such as dopamine and serotonin. Because of the various ways it interacts with your body, inositol is believed to be a possible treatment for insulin resistance, anxiety, depression, and infertility for women with PCOS. Myo-inositol As a Fertility Treatment Myo-inositol and DCI-inositol are believed to boost fertility in women with PCOS because of their effect on insulin in the body. Women with PCOS commonly have insulin resistance and their body struggles to convert myo- into DCI-. Insulin resistance and imbalance play a big part in fertility. Insulin resistance leads to irregular ovulation and sometimes no ovulation at all. Failure to ovulate or ovulate regularly hinders fertility and conception. Sometimes, when insulin resistance is treated a woman’s fertility also improves. Because inositol acts as a messenger for insulin signals and regulation, it may help to balance insulin levels and in turn regulate ovulation. Often, taking a combination of Myo-inositol and DCI-inositol works best in boosting fertility and improving your chances of conception. Taking inositols has also been shown to decrease elevated testosterone levels, which when left unchecked can affect ovulation and fertility. Balancing these hormones may remedy many PCOS symptoms. Inositol may even improve egg quality in women with PCOS when the ratio of Myo-inositol and DCI-inositol is properly balanced. Also, it may decrease the risk of gestational diabetes for those who suffer from PCOS. Some studies have also shown inositol as an effective treatment for PCOS-related high blood pressure and elevated levels of fats in the blood. Initial research into inositols as a treatment for infertility for women suffering from PCOS is promising. However, there are a few side effects to be aware of. Side Effects of Inositols Unfortunately, even though it is a naturally occurring substance, it can come with some negative symptoms. These include Nausea Upset stomach Stomach pain Tiredness Headache Dizziness If not taken properly or monitored closely, long-term use of inositols could lead to hypoglycemia or low blood sugar. Because inositols are generally sold as supplements and dietary aids, they are not monitored for quality and safety. There is no established standard for inositols' effect on pregnant women or breastfeeding women. Therefore, you should talk to your doctor before taking inositol in any form. Alternatives to Inositols for Fertility There are other natural fertility boosters that some individuals may feel more comfortable taking. They help to balance your hormones and regulate your cycle without acting as aggressively on your body and its systems. Shatavari Shatavari is a long-used Ayurvedic treatment for infertility. In women, it can help to correct imbalanced hormone levels and either maintain ovulation or stimulate ovulation depending on your hormones. Additionally, Shatavari is supportive and nourishing to the reproductive tissues. Not only does it supply lubrication to reproductive organs but it also helps to tone them. It is effective at increasing mucus membranes and rejuvenating reproductive organs. As an adaptogen, it can help your body fight off the negative effects of stress. This may help to remedy stress-induced infertility. Shatavari is believed to boost immunity and decrease toxic build-up, creating a supportive environment for conception. Shatavari is a potent herb that supports all aspects of female reproductive health. It can be taken in supplement form or made into teas and tonics. Ashwagandha Ashwagandha is commonly sought for its calming properties. As an adaptogenic, it can help your body cope with stress, promote calm, and improve sleep. However, it has a few additional benefits specifically for fertility. Ashwagandha may help to balance the endocrine system, specifically the thyroid and adrenal glands which help to regulate reproductive hormones. Also, ashwagandha is rich in iron and may provide a boost to women suffering from anemia that may cause them to be infertile or have trouble carrying a pregnancy to term. All of ashwagandha’s benefits can make the body more receptive to conception. Moringa Moringa can promote fertility in both women and men. This is because of its rich nutritional content. The leaves of the moringa plant contain high amounts of vitamins A, C, B, E, K, minerals like calcium, iron, and manganese, proteins, and amino acids. It is also wonderful for digestion and helps to detox the body, making the environment more favorable to conception. In men, the high antioxidant levels can help to fight off damage from free radicals which could affect both the health of sperm and sperm production. In fact, studies have shown that Moringa may increase the volume of sperm and improve sperm quality. Overall, moringa can be a healthy addition to the diet of both women and men. Which Method is Right For You? Whether or not inositol or more natural supplements are right for your fertility journey depends on a variety of factors. It is best to work with a doctor or expert to try and find the root cause of your infertility. From there, you can find the best supplements and lifestyle to work with your body and its unique needs. Related Products Ayurvedic Supplements Ayurvedic Fertility Bundle $54.99 Support fertility and prepare your body for pregnancy with Freshly Moms Ayurvedic fertility bundle. shop now Golden Milk for Motherhood Supports fertility, postpartum recovery, mood balance, and lactation. Buy Now Organic Shatavari Powder 100% pure Shatavari root powder to support fertility Buy Now Organic Ashwagandha Powder 100% pure ashwagandha root powder to support fertility Buy Now Posted by Shruti Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with Ayurveda, food & nutrition since over 10 years and is also a fresh mom herself. This article is not a medical advice and is not meant for every situation. Every woman's body is different and may respond differently to treatments or supplements.

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Is IVF the right choice for me? Natural alternatives to IVF

There are a multitude of fertility treatments available for couples who have difficulty conceiving. IVF, or in vitro fertilization, is one such treatment. IVF is a necessary choice for some couples. However, it usually isn’t right for everyone, especially those who haven’t tried other options first. If you are facing infertility, just starting your conception journey, or contemplating IVF you may want to consider possible alternatives before trying in vitro fertilization. While it is true that IVF may be the only option for a successful pregnancy for some partners, it is always a good idea to educate yourself about other fertility boosting methods first. What is IVF? IVF stands for in vitro fertilization. What is important to know is that this fertility treatment is invasive and involves drugs or medications. During IVF the patient is first given fertility drugs used to stimulate the body to ripen or ready multiple eggs. Once the eggs are developed, they must be retrieved from the ovaries. A small needle is used to extract them. They are then fertilized in a lab and allowed to grow for three to five days before one or more are returned to the uterus. With any luck, they will continue growing and developing and the woman will be confirmed pregnant. IVF has become so popular because it is effective against nearly any fertility issue where other treatments, like intrauterine insemination (IUI) are not. Who Is a Candidate for IVF? Because IVF is a successful fertility treatment for such a broad range of infertility issues, a better question may be who is not a candidate. IVF will not work if the uterus is incapable of implantation and/or supporting a pregnancy to term. Additionally, IVF cannot make eggs for patients, the woman must have eggs available. The following infertility issues may be helped by IVF: Endometriosis Ovulation problems Pelvic adhesions Damaged or blocked fallopian tubes Poor semen quality Why IVF May Not Be Right For You While IVF seems like a magic cure all, it does have its risks and disadvantages. IVF is invasive and uses drugs to help mature the woman’s eggs. It can be a long and uncomfortable process, even painful at times. IVF can be very costly and insurance coverage is usually inadequate. It is true that IVF is often successful, and that there are some infertility conditions that require IVF for pregnancy to take place. However, there are alternatives available for most couples. This is especially true if you aren’t suffering from prolonged or unexplained fertility. Some partners may not want to pursue IVF for other personal reasons while others may not be candidates. If you have only just begun trying and have not had success, it is important to take a holistic approach to your fertility. Take the time to return your body to balance to try and achieve pregnancy before considering costly, painful, and invasive measures. Are There Alternatives to IVF? Natural fertility approaches, like Ayurveda, consider all aspects of reproduction. It takes into account both partners and strives to improve their physical, mental, and reproductive health. Learning how to optimize your body for conception, not only a physical level but also a mental and spiritual level, can boost your chances of becoming pregnant. Why Choose a Natural Approach? Natural fertility methods are not usually invasive, and are typically less stressful and traumatic on your body. Much of IVF occurs in a clinic and can feel very cold and medical. Natural fertility methods can be a more pleasant way to pursue conception and help to keep some of the joy in the process. Ayurveda and other holistic methods focus on the whole person instead of just the issue of fertility. They try to find and address the root cause of the problem, often bringing the entire body into balance. These methods consider the total health of both partners; physical, mental, and hormonal. This can greatly aid in having a healthy pregnancy and ultimately a healthy child. Trying to conceive using natural fertility methods can help reduce any stress you may experience. Ayurveda places great emphasis on understanding the ways in which stress can affect your body and your life. By taking steps to reduce stress, you may have a greater chance at conceiving as well as being both happier and healthier. Features of An Ayurvedic Approach Ayurveda works to balance the doshas. Think of it as a rebooting of your entire system. The three doshas are: Vata: air, space, wind. Responsible for nerve impulses and movements. Pitta: fire, water. Responsible for digestion, metabolism, and body temperature. Kapha: water, earth. Responsible for lubrication, tissue development, and maintenance. Ayurveda strives to balance the doshas through clean eating, cleanses, supplements, movement, massage, and mindfulness. Balancing the inner and outer creates a harmony that not only leads to a happier and healthier life, but also a great foundation for conception. Ayurveda believes that the conditions must be right in order for conception to occur. This doesn’t only concern the outside environment, but also the inside; such as the person's physical health and mental state. One of the most important factors in achieving a favorable environment is diet. Nutrition and Fertility Ayurveda believes you are what you eat and digest. Furthermore, the reproductive tissues are the last to receive nutrients and are the most complete and refined out of your body's organs and tissues. Therefore you want to take care to nourish them well. But modern diets and lifestyles may hinder fertility. Poor food choices, using contraceptive pills long term, and unhealthy habits like smoking can unbalance the body’s hormone levels. As a result, fertility may be affected. Both an unhealthy diet and digestive issues can impact your ability to get pregnant. It is important to optimize your diet and lifestyle for fertility. It is recommended to eat a clean diet of whole foods. Including a variety of foods in your diet helps to ensure that you receive many different nutrients, vitamins, and minerals. An Ayurvedic practitioner can work with a couple in order to determine the best foods to balance their doshas and come up with a fertility boosting meal plan. In general, whole foods are best. These foods have also been known to promote fertility: Ghee Milk Nuts Sesame seeds Dates Pumpkin seeds Avocados Plant proteins Whole grains You should try to steer clear of processed and packaged foods. Most of these foods contain added salts and sugars which are not good for your health. Fertility Supplements In addition to clean eating, fertility supplements are a powerful part of an Ayurvedic infertility treatment. Supplements can have a variety of benefits including promoting harmony amongst your doshas, regulating your hormones, and reducing stress. Valuable supplements include: Ashwagandha: Ashwagandha is an adaptogenic herb, meaning that it helps the body fight the negative effects of stress. It can help promote calmness, improve sleep, and boost your mood. Shatavari: Shatavari is an amazing fertility tonic for women. It helps to nourish and strengthen reproductive organs, specifically the uterus. It also has hormone balancing properties that can regulate your hormones and promote ovulation. Additionally, it helps to negate the effects of stress and can be effective against stress-induced infertility. Spices: Other spices that can help regulate your digestive system and reproductive system, as well as balance your mood and reduce stress are turmeric, saffron, cumin, black cumin, musali, and kapikacchu. Drinking warm herbal teas and tonics, infused with some of the above mentioned herbs, is a beneficial part of a fertility routine. Not only is this practice good for your physical health, but it is also soothing and restorative. Ayurvedic Supplements Ayurvedic Fertility Bundle $54.99 Support fertility and prepare your body for pregnancy with Freshly Moms Ayurvedic fertility bundle. shop now Movement, Mindfulness, and Massage In addition to practicing healthy diet choices and adding supplements, movement, mindfulness, and massage are recommended. Movement should be added to your daily routine. It can be as simple as going for a walk or practicing yoga, or more vigorous exercise. These things can help oxygenate your blood and get your systems flowing. They can also be a way to cope with anxiety and stress, and are effective in improving mood. Mindfulness or meditation should also be considered. Practicing meditation can help align your inner self and help you return to a balanced state. This stillness and reflection is an effective tool against managing stress, lowering your blood pressure, and giving yourself space to breathe. Some find it helpful to focus on a fertility-positive mantra while meditating. A self-oil massage is a wonderful way to start your morning. Try using warm oil, such as coconut or sesame, and including dry brushing if your dosha calls for it. Fertility massage is relaxing, it helps to stimulate blood flow, and can reduce inflammation. All of these benefits may enhance your fertility. Taking Natural Steps to Fertility Natural foods, herbs, and remedies tend to complement your body instead of working against it or aggravating it. Taking steps to promote your health will not only lead to a better quality of life, but also a better environment for conception. Ayurveda believes that for pregnancy to occur, the preparation of both the female and male is very important. Lifestyle changes will need to be made for at least three months before the partners can see a change in their health. If you are just getting started on your pregnancy journey, or are wondering about natural infertility treatments, you may want to give these methods a try. Related Products Golden Milk for Motherhood Supports fertility, postpartum recovery, mood balance, and lactation. Buy Now Organic Shatavari Powder 100% pure Shatavari root powder to support fertility Buy Now Organic Ashwagandha Powder 100% pure ashwagandha root powder to support fertility Buy Now Posted by Shruti Mishra Shruti is the founder of Freshly Moms. She is a graduate from Natural Gourmet Institute, NY and a certified IIN Nutritionist. She has been working with Ayurveda, food & nutrition since 10 years and is also a fresh mom herself. This article is not a medical advice and is not meant for every situation. Every woman's body is different and may respond differently to treatments or supplements.

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Mother's Day Gift Guide for Pregnant and New Moms

Mother's Day is a special day for every mom. For a new or expecting mom, however, it is even more special. Use this gift guide to find the best gifts to pamper a special woman in your life.