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.
Summer and pregnant don’t go well together. The summer heat has a tendency to blow pregnant women right up and attach water to every toe and finger. Attractive. This is my second pregnancy, where I’m quite big by the time August hits. It’s hot, and I’m stuck waddling around with a big belly, wishing I was lounging with a mohito. I do have some tricks I’ve found that work for me to minimize swelling, so my feet and hands don’t scare my kids. I’ve never seen a list out there with these specific tips, so I’m hoping it’s some new information pregnant mamas can try. Number one is mentioned in most lists, but i take it up a notch. Swelling is very common, and a lot of it depends on your genetics, but these really helped me! And I know because this is my third time around the block.
If you are worried about losing the baby weight postpartum, healing your core and strengthening your pelvic floor, I have a little program, where I go over how to lose the baby weight, specifically for breastfeeding mamas. I have meal plans, healing foods, milk-boosting supplements, recipes, shopping lists and a private Facebook group for support. I walk you through healing your core, strengthening your pelvic floor, Pilates and cardio workouts and so much more. If you are looking for a more in-depth plan that goes over healing postpartum, properly nourishing your body for milk supply, a meal plan and recipes and workouts to lose the baby weight, please check out my new program, The Postpartum Cure. So many mamas are having tons of success with just the little bit of help and knowledge! I highly encourage you to check it out now, because I add more content monthly and increase the price as more information, videos and details are added! Here’s what one mama said in an email to me, just a week after using the program (these are her real emojis!),
I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!The information and the eating plan are both fantastic. I was so happy to hear that great waynof calorie counting when nursing! I have gotten my 3 day average and now I’m going to reduce by 100 calories today! Thanks so much!!
1. Drink TWO Glasses of Water ASAP & Protein Shake for Breakfast! Do not touch any coffee, tea or breakfast until you’ve drank your two glasses of water. You need it after going all night, and the extra glass is for the baby. You must do this, or you will be setting yourself up for balloon limbs. Then, here’s the next most important piece: if you drink any other liquid in the morning, like a cup of coffee, match it with another glass of H2O. Cup of coffee? Glass of water. Tea? Hot chocolate? Smoothie? Have your same amount of water right next to it. Other liquids will NOT hydrate your body like water. Water has a specific, chemical makeup called H2O. Nothing else has this, so your body can’t hydrate with it. In addition to water, I drink a protein shake in the morning. Starting your day off with more protein, rather than carbs is going to help you with swelling. Carbs make you hold on to water. Protein doesn’t have the same insulin effect, and protein is essential for pregnancy too. I talk all about my favorite protein powder for pregnant mamas in this post, and this protein powder is the cleanest for you and baby, full of super foods, veggies, fruits AND DIGESTIVE ENZYMES!! This will help you from getting gassy, and digest and absorb all the nutrients. So, so important. I also HIGHLY suggest it as a part of your breastfeeding nutrition! Here’s a quick video on that:
I’ve also got some amazing lactation/protein shake recipes to show you what I like to make with this! Including a UNICORN protein shake. Yumm!!
2. Apple A Day (or two) Keeps The Swelling At Bay: Eat one apple in the morning, before or after breakfast and one before dinner, around the 3 or 4 pm time. I know this is very specific, but it honestly works! Why apples? They are very special fruits, they have been proven to give you as much energy as a cup of coffee (lord knows we need all the energy we can get), and they have two kinds of fiber, insoluble and soluble which slows the sugar absorption way down, helps you eliminate waste and gives you lots of vitamins. It also has tons of water in it, to help flush things out! There are numerous other benefits in just one apple, and you should eat two a day whenever possible! Now is the season for them, and when apples are too expensive, you’re next best bets are oranges, pears or grapefruit. They don’t have the same beneficial fiber compounds, but are very close, and they provide a lot of water.
3. Cinnamon Concoctions: I put cinnamon in my coffee every morning. Cinnamon will help keep your blood sugar regulated. Blood sugar dips in pregnancy is common, and part of the reason we want to snack on chips and treats often. Our babies are literally sucking the energy from us, so the dips can happen fast, and before we know it we’re starving for anything. Cinnamon is an antidote to this process, and I have some every morning. It’s up to you to find a way to use it that works. You can put it in a protein shake or smoothie, sprinkle it on apple sauce or oatmeal…anything to help you get that in some way. Now that it’s fall, there’s lots of pumpkin and apple recipes that call for cinnamon 🙂
4. Drink Prenatals: Adding to my liquid intake (you don’t want to know how much I go to the bathroom) is the fact that I have these Premama prenatal drink packets. They don’t taste that great, but they absorb better into your system and add to the liquid intake. Your body has an easier time digesting a liquid than it does a pill, and the prenatal vitamins in pill form made me more neaseaus. The more vitamins and minerals you have in your system, the less water your body will store.
5. Get off Your Seat: Now, this is tricky for those of you who have a desk job, but if you do, get an exercise ball to sit on. Then get up and walk any chance you get. You must keep your blood flow moving, and sitting does not do that. Sitting for long periods of time is really hard on a pregnant body. Things tighten up and water gets stored like it’s the end of the world. When your up moving throughout the day, your whole lymphatic system works better, which tells your body to move water through your cells and blood stream, rather than hold onto it. This is naturally easier for moms who chase little ones around all day, but for those of you who require sitting all day, get a ball and set your timer for walking breaks that work with your schedule. Make yourself do it, it’s worth it in the long run really!
Reducing swelling in pregnancy also helps keep your total weight down, which makes things easier on your joints and really helps you survive. We are in survival mode towards the end, and anything you can do to make things slightly easier is worth it. Even if you hate apples, try it for the long hall. See if they help you!
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.
WAIT! Don’t miss my favorite helpful resources!
If you have no clue how to pump, or need help pumping more breast milk, READ THIS!
If breastfeeding in general is difficult, or you feel overwhelmed and worried, I found THIS so HELPFUL!!
Struggling to lose the baby weight while breastfeeding? I have the perfect solution for you!
Here’s what other mamas have said about my solution:
“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! Currently eating pictures lunch while writing this ”