NOURISHED

POSTPARTUM

Postpartum nutrition is absolutely fundamental for the health of mom and baby. While many women put special care into their diet during pregnancy, they are often not prepared for the equally crucial period in the months following birth. After giving birth, a woman's body has unique requirements. She needs a diet fitting for this challenging postpartum period, for replenishment of her nutrient stores, and for her complete recovery. This is especially important for breastfeeding mothers, but it's also crucial for mothers who don't breastfeed*. Missing nutrients and irritating foods can seriously influence your well-being and how much you can cope with the stresses of being a new mom.

A nourishing diet with complete nutrients plays a significant role in baby's optimal development and constitution for the rest of her life. When you are breastfeeding, what you eat or don't eat might affect your baby more than you think. The weaning period is just as important, when baby gets introduced to her first solid foods. You don't want to offer your baby foods (via breastmilk or during weaning) that are difficult to handle for her still delicate system. Many babies suffer from so-called 'colic', which usually leads to sleepless nights and stressful days for the entire family. Women falling into Postpartum Depression is all too common. Much of this can be avoided by cutting out irritating foods and emphasizing nourishing foods suitable for you and your baby.

30 Video Lessons

Postpartum Nutrition Guide

Cheat Sheet: 15 Foods to Avoid during Breastfeeding

10 Tips for a Smooth Postpartum

Shopping List Postpartum Foods

20+ Nourishing Recipes for Postpartum

Snack Ideas for Moms

How to recognize Food Sensitivity Symptoms

Weaning Guide: Introducing First Solid Foods

Handout on Lactogenic Foods

Supplement Recommendations for Mom & Baby

How to Avoid Constipation & Improve Digestion

Info on Complete Protein for Vegetarians/ Vegans

Baby Formula Guide

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Don't do this alone, Mama

There is a lot of controversial nutrition advice for the postpartum period out there, which can be very confusing and overwhealming, especially for new moms.

Hi, I'm Christiane

I found myself in the midst of postpartum depression, only three weeks after the birth of my first daughter. I was sleep deprived and exhausted to the max from baby crying heart-wrenchingly for hours every night; and even when she finally slept, my nervous system was so hypervigilant that I couldn't fall asleep anymore.

At first, I couldn't figure out why my baby was in such distress. My sense was that it had to do with her digestion, although I ate wholesome foods and was very careful with what I was putting into my body while I was breastfeeding.

Over time, I found out that she was being irritated by certain foods I consumed (foods that otherwise would be considered healthy). These made her squirm in pain and cry in discomfort, which in turn led to many sleepless and stressful nights and days. Although I had eaten so carefully before, it made all the difference when I left out specific foods that were difficult to tolerate for baby's brand new digestive system. While it was quite the process to find out at the time, it was the start to real recovery and a more peaceful and joyful time with baby.

I realized that I had prepared myself very well for pregnancy and birth, but that I wasn't prepared at all for what to expect in postpartum. While there's a lot of emphasis on nutrition during pregnancy, I couldn't find much information on the specifics of a postpartum diet and adequate foods during breastfeeding. That's why I collected the gems that I wish someone would have told me before the birth of my first baby and created this online course.

With my second baby, I went into postpartum with a much better skill set, and it was a very different experience with more ease, flow, relaxation and confidence. I believe every new mother deserves being empowered by knowing this crucial information for a much more peaceful postpartum journey with her precious baby.

I help overwhelmed women navigate the maze of nutritional information, so that they move beyond the mess to find clarity, deep nourishment and enjoyment. As a Board Certified Holistic Nutritional Consultant, Certified Life Coach, and mama of two, it's my passion to support you on your journey. Because when you thrive, your family does too.

Christiane is trained in a psychotherapeutic approach called Compassionate Inquiry developed by best selling author and speaker Dr. Gabor Maté. Christiane guides clients through a process of deep inner listening where they are able to uncover self-sabotaging patterns. Christiane's approach is gentle; she helps clients find kindness and non-judgment within themselves. Christiane coaches locally in Alberta, Canada, and internationally online. She offers workshops, online classes, and has been featured in the morning show at CTV and Global News Edmonton.

Christiane Panesar, CHNC, MA

Founder of Heart-Food Holistic Nutrition