I’m super flattered by all of the questions about pre and post natal nutrition. Remember, I’m not a doctor and not nutritionist, I’m an Herbalife health coach and a healthy momma with results. So with that, I am happy to share my current “shred” (LOL) plan!
One of the biggest myths out there is that you can’t exercise or try to lose weight while breastfeeding. That is 100% false. What you don’t want to do is consume less calories than your metabolism (the calories that support your day to day functioning). I used this awesome calorie calculator for breastfeeding moms. If you don’t eat enough one of two things will happen: 1) Your milk supply will dry up, 2) You won’t lose weight.
My initial struggle was eating enough clean foods. I was coming up about 300 calories short each day, by focusing on 3 meals and 2 snacks. So what has become easier for me is focusing on the six small meals. It doesn’t really matter what you call it as long as you get those in.
**note** On Mexican or pizza night, 2 shakes, and 2 snacks + your indulgent plate of heaven will suffice.
I eat every 2-3 hours and drink water all day. Here’s a little sample:
Meal 1: Hot oatmeal with 2 scoops of Herbalife Formula 1, 1/2C of berries, Herbalife hot Green Tea, and warm water with lemon (this meal pretty much NEVER changes because it has everything I need, it’s warm, it’s easy, and keeps me full. Come Spring/Summer this will probably be a shake, but in the winter I like a warm breakfast).
Meal 2: 2-3 Egg whites, rice cake and some berries -OR- if I worked out I will have a Rebuild Strength and a banana
Meal 4: Garden salad with spinach, romaine, carrots, tomato, tuna and vinaigrette dressing and tea
Meal 5: Chicken, sweet potato and garden salad or other vegetable
I currently workout 2-4x per week, consisting of one 90-minute Vinyasa yoga class, one intense athletic workout, one Fit Momma Camp and then potentially 1 more of any of the previous (but let’s be honest… that’s actually rare).
Additional Vitamins and Supplements that I take:
Heart Health, Brain Development and Joints
Probiotics and Immune Health
Bones and Calcium for Breastfeeding
Sore muscles from working out, shoulders and back from breastfeeding, and recovering hips from labor
I think the name says it all…
(This program may not be for everyone but I feel AMAZING, even on 6 broken hours of sleep).
The moral of the story is that you can be a FIT MOMMA! With support, nutrient-dense foods, and the right tools!