Nursing

Breastfeeding, or nursing, is the process by which human breast milk is fed to a child. Breast milk may be from the breast, or may be pumped and fed to the infant.

FOODS TO EAT MORE OF

• Fruits: avocado, bananas
• Vegetables: arugula, cabbage, carrots, celery, collard greens, green beans, kale, romaine lettuce,  spinach, sweet potatoes, watercress 
• Sea herbs, almonds, blackstrap molasses, beans, seeds, yogurt, whole grains
• To prevent infant colic: Add fennel, dill or anise to food or tea.

FOODS TO AVOID OR MINIMIZE

• Garlic, onions and hot peppers
• White sugar & flour
• Artificial food additives
• Caffeine & alcohol
• Bran, tomatoes, potatoes, eggplant and peppers

ESSENTIAL OILS 

• ​To increase lactation: Celery Seed, Fennel (bottom of feet, breasts)
  
• General nursing: Clary sage, fennel, geranium (bottom of feet, breasts)

HERBAL

• Alfalfa, borage leaves & flowers, dandelion leaf and root, fennel seeds, German chamomile, red raspberry leaves, stinging nettle
  
• Sore nipples: Marigold and Chamomile Cream
• ​To encourage milk flow: anise, celery seed, fennel, fenugreek, turmeric
  
• To dry up milk: Sage tea; Can also try a poultice made of parsley leaves applied to the breasts
• To prevent infant colic: Add fennel, dill or anise to food or tea

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Banana-Blueberry Smoothie (GF VT)

Peach-Banana Smoothie (LC GF VT)

Tropical Smoothie (LC GF VG VT)

Mango-Banana Smoothie (GF VT)

Pineapple Kale Smoothie (GF VG VT)

Mega-Greens Smoothie (GF VT)

Strawberry Banana Smoothie (GF VT)

MAINS

Avocado & Egg Toast (LC GF KT VT)

Healthy Scrambled Eggs (LC GF KT VT)

Turkey BLT with Avocado & Sprouts (LC)

Buddha Bowl (GF VG VT)

Miso Soup (LC GF VG VT)

Edamame Rice Bowl (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

SIDES

Avocado Cilantro-Lime Rice (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Mashed Sweet Potatoes (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Sauteed Kale (GF KT)

Smoked Almonds (LC GF VG VT KT)

Glazed Carrots (LC GF VG VT)

Nutty Brussel Sprouts (GF KT)

Roasted Green Beans (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)