This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.

Lactation smoothies are my FAVORITE thing ever!! I talk way too much about this awesome, super clean protein powder that is perfect for nursing mamas because it actually promotes milk supply, and it is a huge staple in my breastfeeding diet, and how I am able to run miles and workout, without losing my supply. You can make so many wonderful lactation smoothies if you have the right essentials. I’m going over them here, so you’ll be prepared to smoothie your mornings away.

Protein Powder: 

I will go over why I love this protein powder, and you can read why protein is essential for postpartum weight loss and milk supply. What a protein powder does for a smoothie, is it creates a better texture, and it adds nutrients you can’t find in fruits and vegetables, so you get a more complete, nutrient dense food. The idea to keeping up milk supply is to pump your body full of nutrients. That’s what I do. I really take into account the foods I am putting in my body, and thus my body can perform and function optimally. I am able to eat a lot of carbs and manage sugar cravings because I eat good food and get enough protein. Protein is the building blocks for tissues and organs, so you want to make sure you have enough in your body once it is distributed to your milk. In most cases, our bodies will put enough in the breast milk production, but leave the mother with non. You want to make sure there are enough protein calories to go around, so you can maintain muscle postpartum. You can grab the protein powder I love, or check out this post on some other protein powders I think are wonderful for breastfeeding mamas.

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Frozen Berries:

These are really important to your lactation shake. Berries, especially blueberries, offer an amazing amount of nutrients for your body. Blueberries have the highest amount of antioxidants, which pass through to the baby. Strawberries have lots of vitamin C, which helps moms meet their recommended amount. Strawberries are also great for hydration, and full of water, which is super important to keeping breastfeeding moms healthy and producing. You can get a mixed berry blend, so you have a few berries all in one smoothie for a diverse set of nutrients.

Flaxseed

This is super important for breastfeeding moms, and it is very easy to add to your smoothies. I have this brand right now. Rich in Omega-3 fatty acids, flax seeds and flax seed oil have phytoestrogens that aid in breast-milk production. Many nursing mothers supplement their diet with a sprinkle of flax seeds to increase lactation.

Almond Milk:

I just love almond milk for my smoothies because it is light and fresh, creates a great consistency, and I don’t like milk. I’ve been drinking almond milk for so long, the taste of milk is now icky to me. You can really use any liquid you want for your lactation shake. I wouldn’t say almond milk is a ton better than others. Do what you like for this one!

Extra Nuts:

Cashews blend really well in shakes and make them even creamier. Nuts offer more healthy fats that have been proven to pass to the baby. Babies need that extra fat that comes in the hind milk. I have a whole post on fat and nutrients in breast milk that will help you understand how that works.

Sea Salt:

A little pinch of sea salt is great for your electrolyte levels! Iodized salt is not. But, sea salt is really good for you, and it will help keep you hydrated and your mineral levels stable. just a pinch tastes great in smoothies too because it brings out the sweetness.

I add just a tiny bit of Stevia to my smoothies, but not much is needed at all with the Ideal Raw protein powder because it already has Stevia as the sweetener. No chemicals!!

These are the main essentials to a wonderful lactation smoothie that actually works! If you need some more ideas on what to eat, check out the 5 best foods for milk supply and losing the baby weight. 

I will be launching a very specialized program for postpartum mamas looking to heal, nourish and regain their strength.I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.

A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.

This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!

Lastly, I take you into a fitness and nutrition program to get your body back. This amps up your fitness routine into HIIT workouts, strength workouts and cardio to help you melt off those last pounds. I also walk you through proper food intake to encourage a healthy milk supply, while still burning extra fat as fuel. There is a very fine line to do this, but don’t worry, I’ve done it three times!!

I’m working on my edits to launch this program as soon as possible. I want it to be affordable, so all moms can heal there bodies and skip all the trouble I experienced. I didn’t realize, even with all my knowledge and training, how non-negotiable healing your postpartum body is before working on losing the weight.

I would love to send you a 10% off code when the product is launched, and just sign up with your email, so I can let you know when it is ready!



I have a very specialized program for postpartum mamas looking to lose weight, keep up their milk supply and heal their bodies. 

So many mamas are having such success with the program, and let me share what they’ve said:

“I’m on the 14 day clean eating part and already feel a change.  I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”

“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go!  I am encouraged for sure because it is usually not until  I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”

“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”

“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”

“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”

My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new section on going back to work after baby coming soon!

The price is increasing once my certification as a Pre/Postnatal Exercise Specialist and the iOS app is out! Make sure to grab it now, while it is super affordable!

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