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Sustenance During Breastfeeding

Let's talk about breastfeeding and bulking foods that sustain Mama’s appetite. The thing about foods with bulk/fiber are that they are also closely synonymous with weight loss. Interesting no?

When your body is constantly being shared from pregnancy to breastfeeding you need to be ever more mindful of

the things you consume in order to provide optimal nutrition for you and your little one. With all the thoughts of how you will take care of your husband and your little one(s), you may often find you putting yourself last on the list of people to take care of.

Think about flying on an airplane. They always tell the adult to get equipped first with oxygen then tend to the child. That’s because you will be of no use to anyone who may need you if you are dead. Likewise, you need to be your best in order to give your life for others because sometimes your health isn't all about you.

Sleep and energy are some of the most scarce treasures needed by new moms. After 10 months of carrying new life, the physically draining activity of child birth and then adjusting into mommyhood while tending to a small newborn is so exhausting a new mama can often forget to care for herself and may not have the luxury of help or time. Preparation is key to thriving in the months ahead as you will be the source of life and immunization for your little one.

Let’s take a look at what I have come to know as raw vegan power foods that have bulk!:

As always, I will always push organic because that is how food was intended to be and raw because enzymes are ever so important to building and/or rebuilding your body. With that being said, let's take a gander:

Chia

Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach (1).

Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.

Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health (2).

Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

Many health experts believe that chia seeds can help with weight loss. The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food.

Pine Nuts

If you’re trying to lose weight, eating pine nuts may help. Research showed that fatty acids derived from pine nuts lead to the release of high amounts of cholecystokinin (CCK), an appetite-suppressing hormone.4

Women who consumed three grams of the fatty acid pinolenic acid prior to breakfast slowed the absorption of food in their gut and decreased their food intake by 37 percent. According to researchers. 5

Oatmeal

Oatmeal not only aids in milk production in lactating mamas but it also increases satiety and suppresses appetite! 6

Psyllium husks

Curb your raging appetite with these little husks! The plant produces about 15,000 gel-coated seeds. Psyllium husk is a soluble fiber, which means it dissolves in water and it forms a gel-like substance.

When psyllium husk mixes with water in your digestive tract, it swells, helping to take up room in your stomach and making you feel fuller. Fiber also slows the movement of food from your stomach into the intestines, thereby making you feel full for a longer period and increasing appetite-suppressing signals. Foods with fiber, such as psyllium husk, can also help curb cravings and are possible aids for obesity.

In a study published in the “Journal of Nutrition” in April 2010, researchers found that adding psyllium fiber to meals decreased feelings of hunger after meals. Psyllium also provided other benefits, such as stable blood glucose and insulin levels after meals. Insulin is a hormone that triggers your body to store fat. So if you’re already struggling to control your appetite and overeating as a result, the last thing you need is to increase levels of a hormone that can prompt your body to convert those extra calories more readily into fat.

Sweet Potato

Sweet potatoes make any dish or meal more filling because they have a lot of energy-boosting good carbohydrates. Even though they’re sweet, they’re fiber-rich, so that sweet-tasting carb doesn’t create the blood sugar spikes that can lead to fatigue and weight gain.

Research shows that sweet potatoes actually improve blood sugar regulation, even in people with diabetes. Blood sugar spikes can lead to fatigue and weight gain, and choosing sweet potatoes instead of white potatoes helps blunt those sugar spikes.

Avocado

Avocados aren't just delicious—they're brimming with health benefits. For starters, they’re high in potassium (half an avocado contains 487 milligrams, more than you’ll find in a medium banana), which can help lower blood pressure. Their healthy fats (the monounsaturated kind) can help fight high cholesterol and fend off belly fat.

Raw Nuts

When my husband and I stock up on organic raw bulk items, nuts are high on the list. Keep in mind one exception is peanuts as they tend to distort omega-3 and 6 ratios, are frequently contaminated and one of the most pesticide-ridden crops. We store them in air tight mason jars to keep them from getting rancid. Nuts are full of fiber and healthy fats. Make sure to get ones that are raw, unsalted/sugared/tainted to get the most out of your purchase. If you are a multi-tasker, you'll find having these next to your work station to be such a great idea and will keep you from going to your local junk food restaurant or junk food bag.

So eating fibrous foods helps to keep you full and aid in weight release! As I begin building more of this site, I hope to post more recipes that can help you implement simple healthy meals and snacks into your everyday life.

Question:

What are some your favorite dishes you prepare with the above foods? Please leave a comment or suggestion below!

Sources:

(1) Science Direct

(2) Gut Flora

(3) Food Absorption

(4) Pine Nut Fatty Acids

(5) Pine Nut affects

(6) Oatmeal study

(7) Psyllium Husks

(8) Sweet Potato

(9) Avocados

(10) Nuts

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