Boost Your Breast Milk: An All-in-One Guide for Nursing Mothers to Build a Healthy Milk Supply

by Alicia C. Simpson

Overview

I want to breastfeed my baby, but will I be able to?

Every mom wants to produce enough nutritious milk for her tiny one—but many worry about low milk supply and other potential hurdles. In Boost Your Breast Milk, you’ll find the most up-to-date practices that support a healthy milk supply for baby and a healthy mom.

• Clear, calm advice on breastfeeding—preparing to nurse, latching techniques, when to feed, and more
• How to spot and manage the causes of low supply and milk slumps—from mastitis to your baby’s natural growth spurts
• What to eat when you’re nursing—from superfoods like avocado to naturally lactogenic (milk-boosting) foods like oats and papaya
• Plus, 75 recipes packed with goodness that the whole family can enjoy!

A healthy beginning starts now!

Product Details

ISBN-13:	9781615193462
Publisher:	The Experiment, LLC
Publication date:	02/07/2017
Pages:	256
Sales rank:	681,512
Product dimensions:	6.20(w) x 8.40(h) x 0.40(d)

About the Author

Alicia C. Simpson, MS, RD, IBCLC, LD, is a certified lactation consultant and registered dietitian specializing in maternal and pediatric nutrition. She is the executive director and founder of a nonprofit clinical lactation practice, Pea Pod Nutrition, providing nutrition and lactation education and support. She has also previously authored three cookbooks, including Quick & Easy Vegan Comfort Food. She lives in Atlanta, Georgia.

Table of Contents

Introduction xi

Part I Breastfeeding 1

1 What You Need to know to Start Nursing 2

Preparing to Nurse 3

Building and Maintaining a Healthy Supply 4

2 The Basics of Breastfeeding 9

Latching 9

Positioning 11

Switching Breasts 16

Engorgement 17

Do I Need Breastfeeding Accessories? 18

Support 23

3 The Science Behind Making Milk 25

The Stages of Milk Production 26

Milk-Making Hormones 28

Part II The Myth of Low Milk Supply: Separating fact from fiction

4 Am I Experiencing Low Milk Supply or Transfer? 32

Evaluating Your Milk Supply 33

Is My Baby Getting Enough Milk? 35

5 Medical Reasons for Low Milk Supply 39

Breast Reduction Surgery 39

Mastitis and Plugged Ducts 40

Insufficient Glandular Tissue 42

Polycystic Ovary Syndrome (PCOS) 43

Thyroid Issues 44

Prolactin Deficiency 46

Infertility Secondary to Pituitary Disorders 47

Sheehan's Syndrome 47

Hormonal Birth Control 48

Infant Anatomical Abnormalities 50

Birthing Methods and Medications Given During Birth 54

Retained Placenta 55

Preterm Births 55

Overweight and Obesity 56

6 Nonmedical Reasons for Low Milk Supply 58

Ineffective Suck or Latch 59

Nipple Shields 61

Supplementing with Formula 63

Reducing or Eliminating Nighttime Feedings 68

Scheduling Feedings 70

Pacifier Use Between Feedings 71

Ineffective Milk Expression 72

Early Introduction of Solid Food 76

7 Milk Slumps 79

Growth Spurts 79

Returning to Work or School 81

Welcome Back, Aunt Flo! 84

Stress 85

Malnutrition 85

Part III Breastfeeding and Nutrition

8 Nourishing Your Body 90

Managing Food Allergies and Breastfeeding 91

Maternal Energy Needs During Pregnancy and Lactation 91

Losing Weight While Breastfeeding 93

Macronutrient Needs of the Breastfeeding Woman 95

Micronutrient Needs of the Breastfeeding Woman 99

9 Boosting Your Breast Milk through Foods and Herbs 104

Lactogenic Foods 105

Potential Lactogenic Foods and Herbs 113

Superfoods to Help You Breastfeed 114

Antilactogenic Foods, Herbs, and Medications 119

Other Foods to Avoid 122

10 Frequently Asked Questions 125

Are there any medications that have been shown to improve milk supply? 125

Should I continue to take vitamins and supplements? 126

Can diet cause a fussy baby? 127

How do I know if my baby has a food allergy? 127

Can my diet affect the nutrient content or quality of my milk? 129

How do I choose the lactogenic foods that are right for me? 130

Are lactogenic foods and galactagogues safe for my family to eat? 130

Is it OK to take more than one galactagogue at a time? 131

How much water should I be drinking? 132

Part IV The Recipes

A Note About the Recipes 134

Milk-Makin' Milks 136

Teas, Tonics, and Smoothies 144

Breakfast 150

Breads and Rolls 164

Side Dishes 170

Soups, Stews, and Salads 177

Dips, Bars, and Snacks 189

Entrées 196

Desserts 211

Notes 222

Acknowledgments 234

Index 236

About the Author 244

Editorial Reviews

"Covering breastfeeding basics, lactation changes and recipes with milk-boosting ingredients, it’s a reassuring resource for both new and expectant mamas."

Pregnancy Newborn

Those dedicated to breastfeeding will find a wealth of information and context that supports their decision. . . . A solid choice for collections with deep lactation holdings.”—Library Journal

“Covering breastfeeding basics, lactation changes and recipes with milk-boosting ingredients, it’s a reassuring resource for both new and expectant mamas.”—Pregnancy Newborn

From the Publisher

03/15/2017
Board-certified lactation consultant and vegan cookbook author Simpson (Quick & Easy Vegan Comfort Food) provides women with a complete if scientifically heavy analysis of milk production, nutrition, supply, and more. Arguing that Western culture is "full of more misinformation than good education," and that "low milk supply is a man-made issue born of a century of falsehoods," the author touches on a variety of topics, from preparing to nurse to returning to work. Those dedicated to breastfeeding will find a wealth of information and context that supports their decision, although the technical nature of the text makes it rough going at times. That said, Simpson is realistic (if strict) in her guidance; for example, reminding postpartum readers wishing to lose weight that "temporary changes will get you temporary results." Simpson closes her book with recipes deemed "breastfeeding superfoods," such as sweet potato muffins and fried green papaya with smoky cilantro remoulade. Verdict A solid choice for collections with deep lactation holdings.

Library Journal