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Sexy Oatmeal

August 19, 2015 by 7 Comments
by Carrie Saum

Sexy Oatmeal

 

When I was exclusively pumping, I lost interest in oatmeal around month four. Completely. It went the way of my sex drive. Gone. Poof. The end. Oats and penises were unwelcome guests in my body, and it took a while to come back around to both.

As it turns out, I just needed to spice things up a little. Well, okay. That’s not entirely true. I needed to spice things up more than a little. I needed a major boost to my palate, my milk supply and my sex drive.

After doing some research, I discovered a small amount of maca root might boost my sex drive, as well as my milk supply. After having a chat with my doctor and midwife about the possible side effects of maca in breast milk, I felt safe trying it in very small quantities.

I bought some organic maca powder from my favorite local health food store and tasted it. It was pretty gross. I tried mixing it in my coffee. That was worse. I added a half teaspoon to my oatmeal. It wasn’t bad. In fact, I couldn’t taste it.

I choked down quarter of a bowl of oatmeal with the maca. I was still weary of eating oats, so I needed to reinvent them. But what can you do to oats? I mean, at the end of the day, oats are oats, right?

I pumped an hour later and got two ounces more than I typically did at that time of day.

That night, my husband and I were watching TV after putting our son to bed. I had the sudden urge to jump his bones. And I did.

Obviously, the next morning I was determined to make my oatmeal taste decadently delicious. Because it was doing good things for my baby, my body, and my marriage, I needed to make it do good things for my palate. I played with some spice combinations, continuing to add (barely more than a pinch of) maca to my breakfast bowl, and tried dousing it with Indian spices, fresh fruit and nuts. I wanted my oatmeal to taste the way I felt: warm, complex, and sexy.

I know. HOW CAN OATMEAL BE SEXY? But I wanted to dress it up in its most alluring dress with a bra straps slipping, biting it’s lip with smoldering eyes. Ancient maca root and lots of spices do just that. My post-partum body NEEDED me to do that.

Ingredients:

  • 3 cups liquid (milk, water, or combination of both)
  • 1 cup steel cut oats
  • 2 Tbsp butter or coconut oil
  • 2 Tbsp ground flaxseed or flax meal (they’re the same)
  • 2 tsp raw honey or maple syrup
  • ½ tsp maca powder
  • ½ tsp of the following spices:
    • ground coriander
    • ground cardamom
    • ground cinnamon
    • ground tumeric
    • ground ginger (or sub minced candied ginger if you want a little kick and sugar is not a problem for you)
  • pinch of salt
  • dash of vanilla extract

Directions:

  1. Combine liquid, salt, oil and spices and bring to a boil in a medium sauce pan. Bring to a boil. (If you are using milk, you will need to stir constantly.)
  2. Add oats, vanilla and flax meal, and stir well.
  3. Cook over medium low heat for 20 minutes, stirring often, until thick and creamy, or it reaches your desired consistency. Add maca powder in at the end and mix well.
  4. Top with sliced almonds or pecans, sliced bananas, and a little raw honey or brown sugar.

Disclaimer One: Too much maca might make you a little testier than usual. It can ramp everything up, including your emotions. It stokes the fires. ALL THE FIRES. So, use restraint when adding it to your oats.

Disclaimer Two: Maca has been used for centuries to naturally support hormone balance, and but you might want to run it by your doctor to be on the safe side. If I took too much, it revved my son up for a few hours. If you or your trained medical professional person feel uncomfortable with the maca, you can omit it. It will still work great with the flax and oats.

Disclaimer Three: Be sure to stock up on condoms or your favorite birth control. Or don’t and make another baby. Either way, this could possibly boost your libido, so be prepared.

Disclaimer Four: Sex after baby can be tricky (some tips from HIM on better sex after baby here, some tips from HER on better sex after baby here.). While a little maca helped my struggling libido, it doesn’t work for everybody. Because everybody’s body is different. So, go easy on yourself, and know there is support for you wherever you’re at.

_______________________

If you love this smoothie recipe, you might like this recipe for Paleo Chocolate Chip Granola or these Gluten-Free Strawberry Shortcake on Our Stable Table.

_______________________

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

_______________________

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.
Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son and writes atOurStableTable.com.
Filed Under: #Nurturethenurturer, Article, Boobs, Bottle Feeding, breastfeeding and sexual abuse, breastfeeding difficulties, breastfeeding health, breastfeeding humor, Breastfeeding the newborn, Breastfeeding the newborn, breastmilk pumping, breastpump, breasts, extended breastfeeding, Featured, guest posts, latch, Milk Supply, motherhood, New article, Pumping, recipes, relactating, sex, Uncategorized Tagged With: , , , , , , , , , , , ,

Green Goddess Lactation Smoothie

August 12, 2015 by Leave a Comment

 

 

by Carrie Saum

GreenGoddessSmoothie

After all of the shakes, parfaits, cookies, cakes, and bowls of oats, you might be ready for some green.  As it turns out, this is just the thing.

For weeks, I started my day out with this tasty green smoothie.  As a working mom who also pumped exclusively, I found it difficult to make good choices for breakfast.  The convenience foods were much easier and took less effort, and on mornings when I was struggling to stay awake, (much less gather all my pump gear and my baby and my baby’s gear and leave the house before 8:00 AM), I found that too many extra steps made me crazy.

In an effort to fuel my brain, my body, and my baby, I decided to make a slight shift.  I still grabbed my convenience foods for nursing snacks, (because, holy moly, making milk makes you HANGRY!), but I started my day with this instead.

The reason why I call this smoothie the Green Goddess? Well, I felt like a goddess when I drank it.  I noticed that I moved more easily through my work day, my brain seemed to fire faster, and my milk more plentiful.  It provided a necessary punch of energy, essential vitamins, healthy fats, and amino acids.  Plus, I felt really good knowing that my baby was getting all of those fantastic nutrients, too.

This takes FIVE MINUTES to prepare and you have great morning fuel.

  • 1 Tbsp almond butter
  • 1 cup fresh spinach, tightly packed (or a pretty healthy handful if you aren’t into measuring…like me.)
  • 1 celery stalk, roughly chopped
  • 1 green apple, seeded and cored, roughly chopped
  • 1/2 cucumber, peeled and chopped
  • 2 fresh basil leaves (optional, but great for milk and taste)
  • 1 tsp (heaping) flax meal (optional, but great for milk)
  • 1/2 avocado
  • 1 cup water

Directions: Combine everything in blender or magic bullet and blend until smooth. Chill in freezer for 20 minutes or drink immediately.

Let’s keep ourselves fueled, mamas.  Feeding babies and taking care of ourselves is hard work.

Channelling The Inner Goddess,

Carrie

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.
__________________________________________________________________________

If you love this smoothie recipe, you might like this recipe for Paleo Salted Chocolate Chunk Cookies or these Grain-Free Crepes Florentine over on Our Stable Table.

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.
Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management.In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son.

 

Filed Under: Article, Breastfeeding, breastfeeding health, Milk Supply, recipes Tagged With: , , , , , , , , , ,

Dark Chocolate Lactation Granola Bark

June 1, 2015 by Leave a Comment

by Carrie Saum

In my house, anything I make or bake will get eaten either by family or friends.  But it is a very rare occurrence that anything I bake goes in the trash.

When my son was born, I made plenty of lactation goodies (including this lemonade and these cookies) and it was impossible to keep them to myself.  First of all, I didn’t WANT to keep them to myself because I’m a sharer by nature.  Then I couldn’t because all of the people coming in and out of our house knew about the goodies and wanted to partake.

However, that became expensive.  FAST.

I got smart about it.  I made all of the treats I could that were inexpensive.  I could buy oats in bulk for super cheap.  My mom gave me a giant jar of local honey from a farm (also very inexpensive), and the rest is history. I made little crunchy granola bars that resembled Nature’s Valley but without any added junk.

But here’s the thing. I GOT BORED. Since I needed the fuel to keep my supply up while exclusively pumping, I tried my hand at different recipes.  Because boredom is the master of invention.  I think.  No, that’s not the right quote.  But it’s the right idea.  I love trying new things, but I also have to try new things to keep the game interesting. And feeding yourself (and your baby) is always interesting.

So, when boredom struck, I struck back.  I added sunflower seed butter.  And chocolate.

Then I got a little crazy and instead of cutting them, I broke the granola into pieces that were pretty and irregular and made me feel decadent.  And every new mama needs to be made to feel decadent, right?  And maybe even a little fancy, too.  They’re also a breeze to make, and very affordable.

DarkChocolateGranolaBark

 

Ingredients for Granola Bark:

  • 1 1/4 cup rolled oats
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/2 tsp  vanilla extract
  • 2 Tbsp melted butter
  • 1 Tbsp molasses (optional, but adds depth of flavor)
  • 1/4 cup sunflower seed butter or peanut butter
  • 1/4 cup honey

Ingredients for Chocolate Layer:

  1. 6 oz 90% cacao chocolate
  2. 2 Tbsp coconut oil
  3. 1 tsp vanilla extract
  4. 1 Tbsp raw honey

Directions for Granola Bark

  1. Combine all dry ingredients, and mix throughly.
  2. Combine all wet ingredients and add to dry ingredients.
  3. Spread granola mixture in a 7×12 inch parchment-lined dish.  Pack it down hard, leaving no breathing room.
  4. Bake at 350 degrees for 18-20 minutes.  Allow to cool completely in the pan.

Directions for Chocolate Layer

  1. Melt chocolate and coconut oil in your home-made double boiler
  2. Add vanilla and stevia
  3. Once melted and stirred well, pour into the pan of chilled nut butter mixture (Optional and delicious step: Spread a thin layer of peanut butter or sunbutter over the granola first, then pour your chocolate over it.)
  4. Allow to harden in the refrigerator for an hour, then break into pieces.  Store in an airtight container in the refrigerator.

For an extra milky boost you can add 2 tablespoons brewer’s yeast and/or 2 tablespoons flaxseed meal to the granola bark. Be warned that some tummies don’t respond well to the brewer’s yeast so if you or your baby tend to have sensitive stomachs, it may be best to skip it.

*Note: These do NOT keep at room temperature because of the coconut oil the chocolate layer. If you want the chocolate to keep at room temperature, consider using (sustainably and humanely harvested) palm oil instead of coconut oil.

You will be impressed with yourself when you make these.  Better yet, make these for a friend who just had a baby and she will be forever grateful.

Barking up the Lactation Tree,
Carrie

If you love this smoothie recipe, you might like this recipe for Paleo Chocolate Chip Granola or these Gluten-Free Strawberry Shortcake on Our Stable Table. 

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

_______________________

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.
Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son and writes at OurStableTable.com.

 

 

 

Filed Under: baby, Boobs, Bottle Feeding, Breastfeeding, breastfeeding difficulties, breastfeeding health, breastfeeding help, Breastfeeding the newborn, breastmilk donation, breastmilk pumping, breastpump, breasts, extended breastfeeding, Featured, guest posts, Milk Supply, nursing, Pumping, recipes, relactating, Uncategorized Tagged With: , , , , , , , , ,

When Life Hands You Lemons Make Leaky Lactation Lemonade

May 21, 2015 by 4 Comments
by Carrie Saum

Life handed me a truck full of lemons a couple of years ago when my son was born. Stroke, seizures, feeding issues, severe food allergies…the list goes on. It seemed we had challenges galore.

For the last two summers, anytime the mercury rose above 85 degrees, I started feeling like I wanted to crawl out of my skin. I attributed much of that to post partum hormones and unusually hot weather, but the other part was breastfeeding and pumping. Those activities exacerbated the feelings of feeling hot and bothered and honestly, a little rage-y. Hooking up to a pump several times a day and trying to work on breastfeeding with my infant who had special needs with the heat zapping me just wasn’t working

I had to work hard to keep my supply up and not lose my mind. I looked for as many ways to cool down as possible without affecting my supply. I don’t love the heat to begin with, and when it’s close to 100 degrees, my feelings actually get hurt. Why does it have to be so hot? Why does it affect me so badly? How can I take the weather so personally when it isn’t personal even a little bit at all?

{Clearly, living in a cooler climate is better for me. Rain and 75 degree summer days rarely hurt my feelings.}

With all of these lemons, there was only one solution to my needs:

Lemonade.

Lactation lemonade, to be exact.

Lactation Lemonade

I really don’t love tea. I drink tea. I enjoy it about once a month as a soothing, calming, self-care activity. But during the summer heat, hot tea seemed unbearable. So, I took all those lemons and made lemonade and used cold milk-boosting tea instead of water. Once I mixed up a big batch of it, I was able to easily grab a glass a few times a day. I put it in my water bottle and took it with us when we ran errands. A handful of roasted sunflower seeds and a glass of lemonade was the perfect snack to keep me cool and well fuelled while running errands, working, or just doing the day-to-day duties that seem to pile up when you have small babies.

Ingredients:

  • 1 cup freshly squeezed lemon juice
  • 4 cups brewed mother’s milk tea, cooled
  • sweetener of your choice to taste (I prefer 1 teaspoon of powdered stevia to cut down on sugar, but you can choose conventional sugar, honey added to the tea when it is hot to help it dissolve, or a blend.)

Directions:

  1. In a large pitcher, combine water and tea then stir.
  2. Add sweetner slowly, stirring and tasting often. Sweeten to taste.
  3. If the lemonade is too strong, you can add a little bit of water.
  4. Refrigerate for up to one week.

I hope this summer doesn’t make me cry. But if it does, at least I’ll have some refreshing lemonade to make it better.

Loving that Lemonade,

Carrie

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

If you like this recipe, check out this recipe for homemade Almond Joy Bars or Creamy Avocado Zoodles over on our sister site, Our Stable Table.

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge. Carrie has extensive first-hand experience in vast array of medical and service fields.
With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and the voice behind OurStableTable.com. She lives in Portland, Oregon with her husband and young son.
Filed Under: breastfeeding support, Breastfeeding the newborn, breastmilk pumping, breastpump, breasts, extended breastfeeding, Featured, guest posts, Milk Supply, Pumping, recipes Tagged With: , , , , , , ,

Strawberry Fennel Salad

May 13, 2015 by Leave a Comment
by Carrie Saum

It’s springtime, which means everything is blooming, alive, and vital. My body starts craving fresh green veggies, berries, and other seasonal vegetables. One of my favorite salads for this late spring and summer?  Strawberry and fennel with baby kale and goat cheese.  Salads are fast, easy to prep and it doesn’t take much to make them a little fancy.

Getting enough green leafy veggies can also be a challenge for breastfeeding or pumping mamas, and we need those powerful plants to bring nourishment to our babes. Iron is a key component to maternal and infant health, and pregnancy and breastfeeding can take a massive toll on our iron stores. It’s important to keep that in mind as we care for our tiny people and also care for ourselves.

One key component of iron absorption that is commonly overlooked is the necessity of vitamin C. Vitamin C plays a powerful role in assimilation of iron in the body. Think about it this way: Your body produces milk, but the milk doesn’t do much without a way to move it. We use our babies mouths or breast pumps to deliver the milk to the right place so it can be utilized.   In the same way, iron needs vitamin C to deliver it to our bodies’ cells for maximum benefit.  (If you’re interested in learning more about the important role of iron and vitamin c, read this great info from the CDC.)

This salad uses plenty of fresh, iron-rich green veggies, and seasonal strawberries, which are loaded with vitamin C. The addition of fennel provides a gentle boost to your milk supply as well as slightly sweet, bright crunch with a hint of licorice flavor that makes all of the flavors pop.

FennelLactationSalad

If you’re steering clear of cheese, I suggest ripe avocado to add creaminess and healthy fat.  I also have a bottle of pomegranate balsamic vinegar that I use for things like this.  As far as berries are concerned, I tried this with blueberries because we went berry picking last summer and found ourselves with five pounds of blueberry goodness.  IT WAS AMAZING.  I regret not getting a photo of it. But strawberries are a great addition to this salad, and have enough vitamin C to help your body absorb the iron in the greens.

If you use baby kale, this salad stays fresh for 48 hours in the refrigerator, so it’s convenient to make one large salad and snack on it for a couple of days. If baby kale is too much for you or your little one, try baby spinach for a milder flavor and tender texture. It just won’t keep longer than a few hours once it’s dressed.

Ingredients:

  • 4 cups baby kale (Baby kale is more like spring greens and less like…kale.)
  • 10 fresh strawberries, sliced and halved
  • 1 small fennel bulb, sliced thin (I recommend a mandolin)
  • 3-4 oz goat cheese crumbles, or one small avocado, diced
  • small handful of microgreens (optional)
  • 1 Tbsp chia seeds (optional)
  • red wine vinegar
  • extra virgin olive oil
  • balsamic vinegar
  • Herbs d’Provenance
  • Salt and pepper

Preparation:

  1. Combine all prepped produce in a bowl.
  2. Top with goat cheese and herbs and chia seeds if you’re using them.
  3. Drizzle with olive oil and vinegars. Finish with a few shakes of salt and pepper.
  4. Let everyone know you’re a salad magician.

We don’t need to make this harder than it absolutely has to be, mamas.  Keep it simple, easy, and tasty.  The fact that it’s packed full of nutrition just makes it that much better.

It’s Not Easy Being Green,
Carrie

If you like this recipe, check out this Kale Waldorf Salad or Roasted Cauliflower Soup over on Our Stable Table.

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.
IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge. Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management. In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and the voice behind OurStableTable.com. She lives in Portland, Oregon with her husband and young son.

 

 

Filed Under: #Nurturethenurturer, Article, Boobs, Bottle Feeding, Breastfeeding, breastfeeding difficulties, breastfeeding health, breastfeeding support, Breastfeeding the newborn, breastfeeding twins, breastpump, breasts, extended breastfeeding, Featured, Milk Supply, Pumping, recipes, Uncategorized Tagged With: , , , , , , , , ,

Peanut Butter Chocolate Banana Lactation Smoothie

May 7, 2015 by 1 Comment
by Carrie Saum

During my 21 months of exclusive pumping, I kind of became obsessed with milk-boosting foods. There’s a fancy name for those foods, but I just call them Milk Movers.

Breakfast was and is the hardest meal for me, and after having a newborn with special needs that I pumped milk for eight times a day, breakfast became a handful of trailmix and a cup of coffee. This was not sustainable for many reasons, but not the least of which I needed MORE food, and balanced meals. My milk supply was barely adequate to begin with, so getting plenty of Milk Movers was imperative.

While I deeply desired to eat better, I had a hard time fitting in all of my responsibilities, including responsibly feeding myself. My bandwidth for anything beyond survival was pretty minimal in those days.  Adding in Milk Movers, which I definitely needed, seemed downright impossible. So, I began experimenting with foods that would be fast, nutritious, provide solid sustenance, and would not overwhelm me with too many steps.

Smoothies seemed like the best option. You basically just take a scoop of this and handful of that and put some kind of liquid in it and call it good, right? Right. I came up with a few recipes to keep handy, and tweaked them to feel like I was having an indulgent treat.  The healthy factor could just be a bonus.

My very favorite was this little gem. Full of protein, flavor, and it felt like a complete indulgence.

ChocolatePeanutButterBananaSmoothie

Ingredients:

  • 1 ripe banana, cut into small chunks and frozen solid
  • 1 cup oat milk
  • 2 Tbsp all-natural peanut butter*
  • 1 Tbsp coconut oil (optional but so good for you both!)
  • 1 Tbsp cocoa powder
  • 1 tsp ground flax seed
  • splash of vanilla extract

Directions:

  1. Put all of the ingredients into a blender and blend until smooth.
  2. Drink immediately and feel happy you are giving yourself and your baby great and delicious nutrition.

*If you can’t do peanut butter, almond butter will work just as well, and so will sunbutter. And if you are feeling really daring, you can add a handful of baby spinach and get some greens in there, too!

Also, I peeled and chopped a whole bunch of bananas once a week, then froze them in individual servings so I could easily grab them to make a smoothie. This was a total lifesaver. I didn’t have to think, I just had to blend.

All of you mamas are doing great work for your little babes. Keep it up.

Cheers to you!

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

If you love this smoothie recipe, you might like this recipe for Paleo Salted Chocolate Chunk Cookies or these Grain-Free Crepes Florentine over on Our Stable Table.

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.
Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management.In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son.
 

 

 

 

Filed Under: Article, Breastfeeding, breastfeeding support, breastmilk pumping, Featured, guest posts, Milk Supply, Pumping, recipes Tagged With: , , , , , , , , , , ,

Milk-Boosting Blueberry Parfait

April 29, 2015 by Leave a Comment

*Note: It’s important to point out that most women aren’t going to need to eat food with the intention of upping their milk supply, if everything is working the way it is supposed to, your baby will know how to up your supply just fine themselves. Skin-to-skin and feeding on demand are the best ways to increase breastmilk supply to meet your baby’s needs. (Concerned you have low supply? Read this to help figure out if it is something you need to be concerned about.) For those women, galactalogues just happen and they don’t need to think about it. But some women, like me, do need a boost. As a mom who ended up exclusively pumping and indeed having low supply such that I ended up on medication solely to increase my milk production, I know what it’s like to look for anything, anything at all that would help my body make even just a little more milk to help feed my baby. With the support of my health care providers, we tried everything. It becomes “I will eat all the cookies, I will drink all the shakes, I will eat all the parfaits!” if it even just makes me feel like I’m doing something to address the low supply struggle, it is worth it.

 parfait

I think it’s safe to say spring is here. This season in the Pacific Northwest is unpredictable, but stunning. I’m loving all of the colors coming to life right outside my window. Right now, I am enjoying an unusually cloudless sky, windows open, and sunlight so bright it almost hurts my eyes. The birds chirping happily away and the daffodils poking their faces up to the sun makes for a rare gem of a day.  It’s spectacular.

In addition to craving the watery spring sunshine, I’m also craving certain things with the change of seasons. Like berries. Spring reminds me to fall in love with all things new and fresh and vibrant. I’m also craving ease, which is hard to come by at the moment. Because motherhood. It seems I’m always burning the candle at about 6 different ends, and I’m toast by the midday. Here’s something easy, healthy, and nutrient dense for a healthy, milk boosting snack. Or breakfast, lunch, dinner. Did I mention it’s easy? Because it is. And fabulously satisfying.

Did I mention I eat this all the time? Honestly, I just can’t get enough of it this time of year.

Ingredients

1/2 cup plain organic Greek yogurt (full fat ya’ll)

1/3 cup blueberries or other seasonal berry (I picked some last year and put them in the freezer.  They thaw really well in this recipe.)

1/4 cup unsalted, raw pecan pieces

1/4 cup unsweetened, shredded coconut

1 Tbsp raw honey, divided (Raw honey is great for allergies, and immunity.)

2 tsp flax seed meal

A few sprinkles of cinnamon

Spring time cheer

Directions:

1) Layer in this order: yogurt, flax meal, blueberries, coconut, pecans, cinnamon, a small drizzle of honey.

2) Repeat step one.

3) Eat it.

You can use any yogurt you’d like, but keep in mind that the more nutrient dense your food is, the better you’ll feel. Greek yogurt is a great, nutrient dense option, and flax is really good for your supply. Your baby and your body will thank you for putting such tasty, healthy food in your body.

If you have blood sugar concerns, stevia works great in lieu of honey, just as long as you use it sparingly. I use it as well and have found that less is definitely more with that potent herb.

What are your favorite, easy lactation boosting foods for on the go?

______________________

Want another sweet treat snack that’s actually good for you? If you can do nuts, you’ll love this Banana Cashew Ice Cream or Almond Joy Bars.

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.

Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management.In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son.

 

 

Filed Under: Article, Breastfeeding, breastfeeding difficulties, breastfeeding support, Featured, recipes Tagged With: , , , , , , , ,

Oatmeal Chocolate Chip Lactation Cookies

April 23, 2015 by 8 Comments
by Carrie Saum

This post made possible by a partnership with The Leaky Boob sister community, Our Stable Table.

Photo courtesy of Gwyneth Colleen Photography.

Photo courtesy of Gwyneth Colleen Photography.

 

Confession:

I am a cookie snob.

Lactation cookies are no different.

I found a recipe in my mom’s kitchen recipe box on a raggedy old index card. It wasn’t in her handwriting or my grandmothers’ handwriting.  I snagged the card and kept it for a few years.  But let’s face it.  I made these cookies SO OFTEN that I committed the recipe to permanent memory.

When I had my son, we were too stressed and busy to think about lactation cookies while he was in the NICU for the first week of his life.  We came home from the hospital, and I had to get serious about boosting my milk supply, especially since I was not sleeping or eating regularly, and pumping exclusively. (I know, I know.  Not a great way to start motherhood, but those days were SURVIVAL. And it got better.)

My husband, who just happens to be an amazing baker, took over making the oatmeal cookies while I was working around the clock to feed my baby.  My husband and I ate these cookies by the batch, a bright spot in a wild season, and I would wake up in the middle of the night to pump and feed my baby with a spoonful of the cookie dough in one hand and my newborn in the other.

These are ADDICTIVE.

Oh yeah.  And the cookies totally boosted my milk supply. Which, let’s face it, was a bonus.

There are three versions of this cookie.

Version 1: The Regular Version. This version is perfect for eating in any form, raw, cooked, frozen, etc.

Version 2: The Lactation Version. This version gives extra milk-boosting power with the addition of flax meal.

Version 3: The You-Will-Never-Love-Another-Cookie-As-Much-As-This-Cookie Version.  I think this one is pretty self-explanatory.  And it will still make you milky.  Is that even a phrase?  It shouldn’t be.  I immediately regret writing it.

I’ll give you the base recipe with the tweaks (which are minor) along the way.

Ingredients:

  • 2 cups unbleached flour ( 1.5 cups for V3)
  • 2.5 cups old fashioned oats, not instant (3 cups for V3)
  • 2 cups milk chocolate chips (You can use dark or semi-sweet chocolate but it’s less awesome.)
  • 2 large eggs
  • 1 cup white sugar
  • 1 cup brown sugar, packed
  • 1/2 cup butter, softened
  • 2 Tbsp whole milk (4 Tbsp for V2)
  • 1/4 cup flax seed meal (ONLY for V2)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp sea salt

Instructions:

  1. Using an elctric mixer or a lot of elbow grease, cream butter and sugars until fluffy and light. Beat in the eggs, milk and vanilla extract.
  2. Combine flour, (flax meal if you are making V2), baking soda, baking powder and salt together in a separate bowl.
  3. Slowly add flour mixture to the sugar mixture until it’s incorporated. Be careful not to over mix. Stir in the oats and chocolate chips.
  4. On a parchment paper lined baking sheet, put dough in 1 inch rounds, making sure to leave plenty of room to expand.
  5. Bake at 325 degrees for 10-15 minutes.  I’ll let you decide what kind of doneness you like but I pull them promptly at 13 minutes.
  6. Remove from oven, and cool completely on cooling rack.  Or until you can reasonably eat them without burning the crap out of your mouth.
  7. Skip baking them altogether and just eat the dough straight.

These are also pretty awesome to make and bring to your friends who have just become parents, so just go ahead and bookmark this recipe and plan to make them.  You will be the favorite friend, possibly ever.  This is also a great way to love your newly lactating Baby Mama, too.

If you like this recipe, head over to Our Stable Table for more great recipes and some great conversation.

Happy Lactating!
Carrie

 

IMG_2895Carrie Saum brings a passion for wellness and over a decade of experience in health care to her clients. A certified Ayurvedic Wellness Counselor (AWC) from the Kerala Ayurveda Academy, she empowers individuals and families to achieve health and balance through time-honored practices and health knowledge.
Carrie has extensive first-hand experience in vast array of medical and service fields. With background in paramedic medicine, Carrie spent ten years serving in the non-profit sector managing organizations, programs, and orchestrating resources to meet health needs of people across the United States and abroad in countries such as Guatemala, Mexico, Kenya, and Zambia. As an AWC, Carrie currently coaches her clients and their families about topics including nutrition, weight loss, and stress management.In addition to her work as a wellness counselor, Carrie is a passionate “foodie” and author. She lives in Portland, Oregon with her husband and young son.

 

 

Filed Under: Boobs, Breastfeeding, breastfeeding health, breastfeeding help, breastfeeding support, breastmilk pumping, breastpump, family, Featured, guest posts, Milk Supply, nursing, Pumping, recipes, Uncategorized Tagged With: , , , , , , ,

DIY Earl Grey Tea Sugar Scrub-experimental recipe

October 24, 2013 by 2 Comments

by Kari Swanson

Earl Grey Tea Sugar Scrub

Earl Grey Tea Sugar Scrub

Last holiday season I gave 4oz jelly jars of homemade sugar scrub to friends and family as gifts.  I used a recipe I found online customized for the fragrances that I thought friends and family would enjoy.  Recently I have started to experiment with the recipe.  This is my current experiment.

Ingredients:

Honey, Organic Coconut Oil, Sunflower Seed Oil, Organic Sugar, Vitamin E, Earl Grey Tea Flavoring, Lemon Essential Oil, loose Earl Grey tea leaves

Honey, Organic Coconut Oil, Sunflower Seed Oil, Organic Sugar, Vitamin E, Earl Grey Tea Flavoring, Lemon Essential Oil, loose Earl Grey tea leaves

1 1/2 cups of organic sugar

1/4 cup of organic coconut oil

1/4 cup of sunflower seed oil

1 tblsp of local honey

6-8 drops of lemon essential oil

8-10 drops of Earl Grey tea flavoring

a few drops of Vitamin E oil (optional)

2 tsp of loose Earl Grey tea leaves

 

 

Place sugar in the bottom of a large glass bowl and drop the coconut and sunflower oils in on top.

P8110713-300x225-1

 

 

 

 

 

 

 

 

Add drops of lemon essential oil and tea flavoring to the top of the coconut oil

Coconut Oil is a solid at temperatures below 75 degrees Fahrenheit.

Coconut Oil is a solid at temperatures below 75 degrees Fahrenheit.

 

 

 

 

 

 

 

 

 

 

I wear (non-latex) rubber gloves and mix by hand.  Add the honey and Vitamin E oil and continue mixing.

When the sugar, oils and fragrances are thoroughly combined add the loose tea leaves and continue to mix until the tea leaves are evenly distributed throughout the mixture.

P8110718-300x225-1

 

 

 

 

 

 

 

 

I put my sugar scrubs in glass canning jars.  The blue jar at the top of the page is a limited edition Ball Heritage Collection pint jar.  If you don’t have canning jars you could use any container with a lid that seals.

Sugar scrubs are great for dry skin.  They leave your skin soft and smooth.

 

kariswansonTLB

 

Kari Swanson is a daughter, sister, wife, mother of two, librarian, member of Generation X and an admin for The Leaky B@@b Facebook page.   Kari blogs occasionally over at Thoughts from BookishMama.

 

This post was originally posted on Thoughts from BookishMama.

Filed Under: Article, recipes, Uncategorized Tagged With: , ,

All in a days eating- Guest Post on 3 Moms and a Kitchen

November 9, 2010 by

I like food.  A lot.  With a family of 7 we eat a lot of it too.  Fortunately, though you may think all I do is talk about breastfeeding, I cook and I enjoy it… most of the time.  So I was honored to be asked to guest post over at 3 Moms and a Kitchen this week.  Since I couldn’t pick a recipe to feature I decided to do a sampling in a day’s worth of cooking for our family.  One of my favorite breakfast recipes that’s done and ready to eat when you wake up, an iron boosting, protein packed dip for snack, a carrot salad that’s a hit with our entire family, and a dinner straight from France, these are recipes are a big hit every time.  Hope you enjoy!

Filed Under: guest posts, recipes
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