Bacon Cheddar Potato Soup

2 cups natura rice milk

2 medium yukon potatoes baked

1/3 cup goat gouda shredded

1/4 sautee onion

1/2 tsp dill

1/2 tsp rosemary

1/2 tsp salt

2 pieces of turkey bacon

Place first 7 ingredients into  a vitamix and blend slowly increasing to high after blended add turkey bacon and blend low. Serve warm Yield 4 cups


Strawberry Balsamic Poppyseed Dressing


  • 1 cup fresh strawberries, sliced ( strawberry balsamic)
  • ¼ cup balsamic vinegar
  • 2 Tbsp coconut oil
  • 1 clove garlic
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 2 tsp poppyseeds


  1. Place all ingredients except for the poppyseeds in a blender and blend until smooth.
  2. Add poppyseeds to blended dressing. Pour in a air-tight jar or seal-able container and shake it up.
  3. Keep refrigerated. Let sit at room temperature for 5 minutes before using. This will allow the coconut oil to become less solid. Shake and pour. Dressing will keep for up to two weeks. Makes about 1 cup of dressing.

ReNEWU Post Natal Mom Jocelyn

Jocelyn began with Hayden Fitness Studio in December 2013 after the birth of her second child, six weeks post natal. Weight 180 pounds. She attended HF monthly two sessions per week in Mommylicious/Fitlicious.

January 16, 2014

March 15, 2014

May 13, 2014~ 175 pounds

6 months after joining Hayden Fitness Studio MUDD SWEAT TEARS

6 months after joining Hayden Fitness Studio
MUDD SWEAT TEARS (Jocelyn is far right two in complete with a smile)

September 24  ,2014 ~168 pounds

December 1, 2014~156 pounds

Year~2014 January 16 March 13 May 13 July 29 September 24 December 1


Weight 180 pounds 168 pounds 156 pounds
Shoulders . 45 44.5 44.5 42.5 43 41.25
Chest at nipple 42.5 41.5 41.5 38.5 39 38.5
Bicep Right 13.5 13 13 11.5 12 12.5
Bicep Left 13 13 13 12 12 12
Quad Left 22.25 22 22 21.5 22 22


Quad Right 23 21.75 22.5 21 22 22
 Hips 44 42 42 41 42 41
Calves Left 15.75 16 16 14.5 16 16
Calves Right 16.5 17 17 15 16


Waist at


42 39 38 35.5 35 35
Waist below bb 41.25



41 40 40 39 39



Pre pregnancy Jocelyn was 156 pounds. Jocelyn attended HF two sessions per week until May/June 2015. She also was trail running until April, 2015 until sore hips, pelvis and small tear took her away to rest. (approx 26 weeks) This was  baby number three delivered at 37 weeks. At 35 weeks Jocelyn weighed 199 pounds.

October 2015~Returned to HF 5 weeks post natal midwife approval

November 5, 2015~182 pounds

Jocelyn December 2015 Snowshoeing









December 2015 Snowshoeing

January 4~Started ReNEWU 12 week meal plan

January 14, 2016~170 pounds




November 5 2015 January 14 2016 February 2016 March 2016
Weight 182 pounds 170 pounds
Shoulders 43 43
Chest at nipple 42 41
Bicep Right 13 13.5
Bicep Left 13.5 13.5
Quad Left 23.5 22
Quad Right 23 23
 Hips 45.5 44
Calves Left 21 16
Calves Right 25.5 16.5
Waist at


39 39
Waist below bb 43.5 41
Jocelyn back trail running ~January 23, 2016 ~21 weeks post natal

Jocelyn back trail running
~January 23, 2016
~21 weeks post natal











Stay tuned to hear more about Jocelyn’s progress since starting the ReNEWU meal plan.

Crepes~Gluten Free, Vegan



  • 2 c. brown rice flour
  • 2 c. old fashioned oats, ground
  • 3/4 c. whole cashews (salted is ok)
  • 4 1/2 c. almond or rice milk (vanilla ok)


Blend grains together in a vitamix until whole oats disappear. Pour into bowl. In the vitamix blend the cashews and rice/almond milk until cashews disappear. Then slowly add the grains back in until well blended. Batter should be thin.


Heat your cast iron skillet or grittle on medium high. You’ll turn it down to medium once it’s hot.

Cook for 2-3 minutes, or until the the top of the crepe is no longer wet & appears cooked. (Flipping is optional)


To get the crepe out of the pan, you will need a thin, wide spatula. Go gently around the edges, lifting the edges of the crepe away from the pan, then remove the entire crepe. Adjust the heat as necessary.

To Freeze

Place each crepe on parchment paper lying flat then freeze in an air tight dish.

Nannysitters at Hayden Fitness


Nannysitters Placement Agency specializes in connecting families in Kelowna and the Okanagan with fabulous fully-screened, local nannies to fulfill their childcare needs.

We offer professional childcare in the comfort of your own home, resort or hotel room. Whether you need anoccasional babysitter, a temporary nanny or a full-time nanny, a nannysitter will provide your little ones with the best possible care in your absence.

The Nannysitters Story  

Nannysitters was created to fill a long-empty niche in the Okanagan childcare market, and since its inception in 2008 has been successfully connecting residents and visitors throughout the Okanagan with fabulous local nannies.   Childcare providers play an important role in helping children to develop physically, emotionally and intellectually. It is our goal to support families in selecting the right childcare provider  by recruiting only the most professional, experienced and dedicated nannies available!

The Nannysitters Team

Christina Dean – Director of Operations  

Christina is the proud founder and principal operator of Nannysitters. She combines her training in Business, Child Development and Family Dynamics with over 14 years of experience in the childcare industry both in Canada and the United Kingdom. Christina has an in-depth understanding of family-nanny dynamics, and excels in guiding families and nannies towards long-lasting and positive relationships. Having worked as a nanny for many years, and now having gone through the experience of hiring a nanny for her own daughter, she has an even deeper understanding and appreciation of the processes involved. Christina’s community is important to her, and she and her family enjoy regularly connecting with children and families at various festivals and events!

Sophie Tustain – Family Consultant and Recruitment Coordinator  

Sophie joined the agency in early 2009 as one of our fabulous nannies. Originally from England where she studied Education and Early Years, she has over 10 years of experience working with children and families in both private and commercial settings. When it comes to children and families, Sophie has an amazing wealth of knowledge and insight which she draws upon in her role as a Family Consultant and Recruitment Coordinator. She still nannies regularly, and is often seen out and about enjoying the many child-friendly parks and activities which the Okanagan has to offer.

Maureen Stein – Booking Agent  

Maureen relocated from Vancouver to join our team in early 2010. She began her adventures in nannying over 8 years ago as an au pair in France, and has been working with children ever since in the United Kingdom, Burnaby, and now Kelowna. She loves living in the Okanagan, and enjoys connecting with all of the wonderful children and families whom she meets through the agency every day. In addition to nannying, Maureen is our assistant booking agent, and also helps to organize and coordinate workshops and social events within Nannysitters.

Theresa Dunnigan – Family Consultant and Recruitment Coordinator, Calgary

Theresa has over 15 years of experience in the childcare industry, with an emphasis on developing and facilitating parent-education courses and children’s programming. Her experiences include working as an Early Childhood Educator in a large group centre, and as a Special Education Assistant for the Calgary Catholic School Board. She has also worked as a nanny for over 10 years, and knows first-hand what is involved in creating strong and healthy nanny-family relationships. Theresa’s insightful guidance is sought-after and appreciated by every family she works with. Theresa now resides in the Okanagan, but maintains strong ties with the Calgary childcare community. She also has two happy, healthy grown children of her own.

Our Fabulous Nannies

Our outstanding team of nannysitters includes Professional Nannies, Teachers and Early Childhood Educators. With an impressive roster of over 50 wonderful nannies available for on-call babysitting, we are able to accommodate most requests.

We believe that every interaction a child engages in helps to shape their understanding of the world around them; therefore, our nannies take every opportunity to enhance your child’s experience by engaging with them in a positive and supportive manner.

All of our nannies reside in the Okanagan and have been fully screened in person to ensure that they possess (at minimum) the following skills and qualifications:

• Current First-Aid certificate
• Clean Criminal Record Check
• Minimum 19 yrs of age
• Fluent written and spoken English
• Minimum 2 yrs of childcare experience in a professional setting
• Knowledge of age-appropriate play and activities
• A genuine interest in healthy child development
• Outstanding references

Thank you for choosing Nannysitters to fulfill your childcare needs.



Here’s what some of our happy clients have had to say about our services:

“My wife Susan and I first contacted Nannysitters 18 months ago in order to find childcare for our 3 young children. Christina and her team have been nothing short of phenomenal in their level of care, expertise, and service provided over the duration of this time. On the rare occasions when our regular (fabulous) nanny is unable to work for us, Christina is always prompt and efficient at finding us a well qualified substitute. I can’t recommend them enough!”

~Dr. Kenneth Lawrence

“Hello Christina:
It was nice meeting you on Saturday night. I just wanted to let you know how pleased we were with the nannies you provided for our event at Manteo Resort on Saturday. The parents were very impressed with Beth and Stephanie and appreciated the activities and supplies they had ready for the children.

Please convey our compliments to Beth and Stephanie. Thank you again for providing such professional, yet caring nannies. I’m sure we will be calling on you again the next time we have a similar event in Kelowna.”

~P. Llewellyn

“Dear Christina and Sophie,
Just a quick email to let you know how happy we were with Amber on our recent visit to Big White. She was just terrific! She engaged with our 3mth old in a really genuine loving and caring way, consequently we felt totally at ease leaving our daughter with her while we skied. She was also extremely flexible, helpful, happy and a real pleasure to have around – a thoroughly lovely human being. We couldn’t recommend her highly enough.   Thx again and all the very best.”

~Eric Fleming

“Hi Christina,
We just wanted to say thank you for assisting us with our childcare needs whilst on holiday. We found Alice to be very personable and easy to be around and she was fabulous with our children. We would definitely employ her again and cannot recommend her highly enough.   Many thanks and kind regards.”

~Nicki Hardy

“Hi Christina:
I just had to say the BIGGEST thank you for introducing us to Carla. She is an extraordinary person as well as truly amazing with kids. Our kids said she was “The best babysitter ever… a 10 out of 10″!! We have had some great sitters so that is a big compliment!! We were sad to say good by to her. Thank you so so much. I will be sure to recommend your company to any friends traveling your way.”

~The Miller Family

“Hi Christina,
Just thought I would give you a quick update on Amanda. She is amazing, she is so good with our daughter. I only wish I found her sooner. She is extremely patient and attentive with her. Olivia just loves her. We are moving at the end of the month and we are really going to miss Amanda. She has made my life so much easier and is a huge help to our family. I would not hesitate in recommending Amanda to anyone who is looking for help. Thanks for finding her for us.”

~P. Seagle

“I can’t recommend Christina and her Nannysitters team highly enough – Not only has she found me a fantastic permanent part-time nanny who has taken all the stress out of the school pick up for me, she has also found fill-in nannies for me on days that schools are closed or timetable change. I realized after meeting her second ‘fill-in’ that these nannies are not just safe, competent people, they are all quality people who love and care about what they do – My children have enjoyed them and I have felt safe (if still guilty) at leaving my children with them.

So if you want safe, caring quality people to look after your children when you can’t, Christina will find them for you.”

~Dr. Nina Blinkhorn


I just wanted to let you know that I was absolutely delighted with the services provided by Sophie. She was so great with the boys and very informational with us. I’ll definitely be recommending your company to others when they ask. 🙂   Thanks again for a lovely night out!”

~Shelbi-Lynn Piche

“My husband and I moved to Kelowna from Vancouver with our one year old daughter and planned to start work right away. I had already returned to work for a few months after my maternity leave, but had family watching our daughter, when I was away. I was quite apprehensive about leaving her, especially with someone I didn’t know. After my first phone call with Christina, many of my worries were set to ease. She held the same values of childcare as we did and seemed to truly love her job. She reassured me that my high expectations were reasonable and that she felt confident she could find us a wonderful nanny.

The nanny we hired from Christina is amazing! She is fantastic with our daughter– loves to take her on outdoor adventures, makes play dough for her, paints/draws with her and encourages every level of her development. She is a great communicator with my husband and I, and I completely trust her with our daughter.

I have had continued support from Christina and she lets me know of new events happening in my area, helps to arrange play dates with other children and answers any questions that I may have. I cannot recommend this agency enough.”

~S. Meredith

“We were taking a family vacation with our three kids and wanted to get some time to ourselves. We called Nannysitters and they found us a person in the middle of the Christmas Holidays! The Nanny was great with our kids and we got some much needed time away. Thank You Nannysitters!”

~Scott & Shannon Peckford

“Thank you so much for everything you have done for me! It means a lot to know that people like you are around. You’re kind, knowledgeable, and most importantly you care. You looked after me and I learned a lot from you. I often find when I’m out & being a nanny that I think– would Christina do that? You gave me much more than a job, & I wish you the best with Nannysitters.”

~Eva M

“Your babysitting service is awesome! My little guy is very much a Mama’s boy and cries when separated from me. But when Patty came over the last 2 times she got right down with him on the floor and played with him – he barely even noticed when I left! Made it much easier to leave him for the evening! She put both boys down to bed with no problems and gave us the peace of mind to enjoy our evening out! Thanks Nannysitters, I would recommend you (and do) to everyone I can!”

~Kym Banting and

“We have used Nannysitters since last winter and I have to tell you how impressed we have been with the caregivers you’ve sent us. Not only have they showed up ready to play/read/engage with our son, their high level of professionalism is outstanding! You have SAVED us on so many occasions. Thank…you for hiring the best the valley has  to offer, and being so accommodating in meeting our needs. We LOVE Nannysitters! Thank you!”

~Melissa Butler

“Thanks Christina,
It was a pleasure to work with your company.
We will definitely recommend your name to fellow Realtors & friends.”

~Khalid Hassan

“Thank you so much for sending such a great nanny. The kids were happy and I was very happy to see that! It was great for me to have a few hours to be alone, with some relaxation! ! I will be back in the summer, and we will be calling!   Great Service! Thanks.”

~Shilo Sanford

“Thanks, Christina!
It was great having Dana come. She’s a wonderful person and the kids enjoyed their time with her– and Dan & I got caught up on a bunch of stuff!”

~Zena Ryder

Thank you very much for your prompt manner with your services in dealing with our situation and accommodating our needs with such short notice.

Our experience with yourself and Leslie was more than pleasurable.

Thanks again.”

~K. Kasahoff

“To Christina (and staff);
Thank you so much for bringing your quality services to us! Wishing you much success for the years to come!”

~Wes, LaShawn + Calysta

“Hi Christina,
Thank you again for all your assistance over the last 6+ months. I have so appreciated your services and professionalism. Thanks.”

~T. McLoughlin

“Thank you for helping us with a sitter on such short notice.   Beth was great!!! The kids had a great time with her and we felt very comfortable leaving them in her care. She seemed very caring and kind.   If we are ever in need of a sitting service again when we are in Kelowna, we will happily call your service to help us out.   Thanks again.”

~Kristen McLean

I hope you know how much we appreciate all you’ve done for us. We’re so happy with all the sitters that have come our way. Our little guy loves all the special attention!!”

~Sharon Wlaswich


Nourishing the New Mom

Nourishing the New Mom

I have a special place in my heart for this phase of life. This is where it all begins, in utero, and then during those first precious days and weeks spent nursing while gazing into your little miracle.
Making milk is truly amazing. I remember the first sensations of my milk coming in with my firstborn, and then the gulping, eyes rolling back…”punch drunk on mommy’s milk” Tom would say.
I didn’t know I had it so easy. Lily latched on immediately without a problem, my milk came in so soon, she never cried (until I ate broccoli soup that is).
I was well nourished. My mom was there to care for me and cook for me. My breakfasts arrived on a tray with a flower. Sweet rice cereal, toast with almond butter, sliced fresh fruit in a bowl. Lunches of homemade chicken noodle soup chocked full of kale and dinners of wild salmon, beets, yams, greens, and quinoa were on the menu. These are nourishing, breast milk-promoting foods.
New moms need to be taken care of. They need to feel safe and secure so they can do the most important thing in the world, care for their new baby.
My mom was there for all of my births and then stayed for weeks after my babies arrived, cooking and cleaning everyday. When our twins were born, she added “playing with the girls” to the list.
Rest, water, and good food are the three most important factors to get that milk flowing. There are certain foods that can help promote the flow of breast milk (though most of the evidence is anecdotal). My knowledge comes from my own experience and from the stories of other moms.
There are also foods that can cause problems with the new breastfeeding baby and should be avoided for the first 3 months or so. Below is my list of super breastfeeding foods for the new mom and foods to avoid.
Yesterday we got a call from a friend who just gave birth to a beautiful little baby girl. She had an emergency c-section and needed some help getting her breast milk to come in. It was my time to pay it forward. My friends came to my need for the first 4 months after my twins were born and brought meal after meal after meal (even with a number of food restrictions).
So the girls and I cooked up a pot of homemade chicken noodle soup, red lentil dal, brown rice, roasted yams, sesame halibut, a baby green salad with grated raw beets, ginger salad dressing, hummus, and cut raw veggies. Grace and I delivered the food just in time for dinner and were lucky enough to meet the sleepy new baby.

Good foods to nourish a post partum mom:

Plenty of purified water
Wild salmon
Organic chicken and vegetable soup with plenty of fresh herbs
Greens!! Fresh salad greens, dark leafy greens, and green smoothies
Sweet vegetables (yams, squash, carrots, beets)
Raw nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds)
Raw almond butter
Whole grains (quinoa, amaranth, oats, sweet brown rice, millet, teff)
Organic berries
Sea vegetables
Carminative herbs and spices (cumin, cardamom, fenugreek, ginger, mint, fennel seeds)
Raspberry leaf tea (raspberry leaf along with fennel help to contract the uterus)
Nettle tea enriches and increases milk production
Healthy fats (avocado, extra virgin olive oil, virgin coconut oil, fresh flax or fish oil)
Foods to avoid during the post partum period (may cause upset in newborn baby):

Dairy products
Citrus fruit, especially juices
Heavily spiced foods
Raw garlic and onions
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Wheat / Gluten
Refined soy products
Caffeine (coffee, tea, soda)
Prenatal vitamins (the iron may be irritating to baby)
I have included a recipe here that would also be nourishing for a new mom. It is also a great, simple recipe to make on busy days (and because I bet many of you reading this blog are not new moms!). If you have meals or foods that worked for you during this phase of life, please share!

Curried Lentil and Rice Casserole
I initially created this recipe to utilize the fresh turmeric I had on hand, but it also can be made with dried. If you work during the week, then try making this recipe on the weekend to have available for the week. The long baking time may not make this suitable for a quick weeknight meal. I use a stone casserole dish for this recipe. Portions can also be frozen into small containers for future use. Enjoy!
a few tablespoons extra virgin olive oil
1 medium onion, chopped
1 to 2 tablespoons finely chopped fresh ginger
1 tablespoon finely chopped fresh turmeric, or 1 teaspoon dried
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cinnamon
2 teaspoons sea salt
4 carrots, chopped
1 1/2 cups french lentils
1 cup long grain brown rice
5 cups water
1 can coconut milk
Preheat oven to 350 degrees F.
Saute onion in olive oil until soft, about 5 to 6 minutes. Add ginger, turmeric, spices, and salt. Continue to saute for another 2 minutes until fragrant.
Place onion-spice mixture into a large casserole dish. Add carrots, lentils, rice, water, and coconut milk. Mix together well. Cover and bake for 2 hours.
After 2 hours, turn oven temp up to 425 degrees F. Remove cover and cook for another 20 to 30 minutes to let excess liquid cook off. Stir and serve!

New babies digestion

We have a newborn baby in the house now and that means that our meals have changed a little. A few weeks ago our sweet new baby girl, Camille Rose Malterre, arrived peacefully in our home by candlelight…..a successful VBAC at home! Our children were all there to witness her birth, though we couldn’t really wake our 3-year old twin boys to be fully present. I put myself on a mildly restrictive breastfeeding elimination diet once she was born to help ease the transition into life outside the womb.

Newborn babies have such delicate digestive systems up until around three months of age. Compounds in certain foods can cause fussiness and crying, excess gas, and even skin rashes in the breastfeeding baby. Luckily it is really simple to just remove the most common offending foods from your diet at birth or before to keep baby calm and happy. I actually removed any dairy I was eating a few weeks before she was born as it can take up to a month for dairy to clear your system. Dairy, specifically the casein protein, is often the cause of a lot of digestive and skin issues in newborns. Our sweet baby girl has been sleeping through the night since she was a few days old and is a very peaceful, happy baby…..just like our first daughter, Lily. She has had a few bouts of fussiness, you know the kind where they are really uncomfortable and want to nurse and then cry and then nurse and then cry and so on. I realized those were the days that I had eaten citrus. Testing it one more time to make sure, we found that this is the one food that I simply cannot eat. I have not tested them all, such as dairy, cruciferous vegetables, or raw garlic, and in fact, I would suggest not testing these three foods for many months. I can eat cooked onions, a little cooked garlic, and tomatoes….oh we have been enjoying tomatoes in all sorts of recipes lately, thank goodness!

Baby Camille, 3 weeks, with big sister Grace

I did a great post a year or so ago onNourishing the New Mom with a list of foods to eat and not to eat in the postpartum period. You can refer to that for more information. Below is a short list on the most common foods breastfeeding babies can react to. I would suggest to avoid them all at the time of birth and then if you are feeling up for it, slowly challenge each food in every 4 days, similar to our Elimination Diet. Please note that some babies require mom to go on a much stricter elimination diet, usually eliminating most foods and sticking with only with rice, millet, quinoa, chicken, turkey, yams, squash, salad greens, olive oil, and sea salt for 2 weeks and then slowly adding back in foods like nuts and seeds, other mild fruits and vegetables, and lastly, those listed below to determine the source of baby’s upset.

Foods that most often cause issues in the breastfeeding baby:

  • dairy (including goat and sheep)
  • eggs
  • raw onions and garlic (sometimes cooked can also aggravate babies)
  • citrus
  • tomatoes
  • a lot of acidic fruit
  • peanuts/peanut butter
  • chocolate
  • soy
  • wheat/gluten
  • beef
  • caffeine

Stop Cold Cereal at Breakfast

Many of of grew up on cold breakfast cereal with cow’s milk. I did a little research and learned how this tradition began, because you see, humans have only recently begun to rely on these processed foods. Our ancestors always consumed real whole foods. Cold breakfast cereals started to become popular in the late 1800’s, when Keith Kellogg discovered a pot of wheat that had been overcooked and then dried into separate flakes. He soon thereafter created Cornflakes and later Rice Krispies. Breakfast cereals are made by a process of extrusion in which ingredients, often starchy foods, are processed at high temperatures and forced through an extruder to create a specific shape. Starchy foods processed at high temperatures create a lot of browning and something called Advanced Glycated End Products, or AGES. Eating these types of foods every morning can wreak havoc on your body.

Breakfast cereals have more things against them as well. They often add a high amount of refined sugars, colorings, flavorings, contaminated low quality vitamins and minerals, and GMO ingredients. Laboratory testing of low quality nutritional supplements shows they may contain contaminants such as chemical solvents, heavy metals, and preservatives such as sodium benzoate, BHA, BHT, etc. Many people are irate that the cereal companies they trusted and fed to their families contain GMO ingredients. You can go read the Facebook pages for KelloggsCheerios, and Nature Valley. They are all lit up right now with comments from concerned people calling them out on their use of toxic GMO ingredients.

The reality is that we shouldn’t be consuming cold breakfast cereal at all, even the natural organic brands. There are far healthier options that will give you long lasting energy, help keep moods and behaviors balanced, and provide the right nutrients for brain function and growth. Try out a few of the options below and see what makes you feel best. This might change daily, weekly, or even seasonally. There isn’t one right way as long as you are sticking with whole organic foods.

Foods for a Pre Post Natal Mom

Good foods to nourish a post partum mom:

Plenty of purified water
Wild salmon
Organic chicken and vegetable soup with plenty of fresh herbs
Greens!! Fresh salad greens, dark leafy greens, and green smoothies
Sweet vegetables (yams, squash, carrots, beets)
Raw nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds)
Raw almond butter
Whole grains (quinoa, amaranth, oats, sweet brown rice, millet, teff)
Organic berries
Sea vegetables
Carminative herbs and spices (cumin, cardamom, fenugreek, ginger, mint, fennel seeds)
Raspberry leaf tea (raspberry leaf along with fennel help to contract the uterus)
Nettle tea enriches and increases milk production
Healthy fats (avocado, extra virgin olive oil, virgin coconut oil, fresh flax or fish oil)


Foods to avoid during the post partum period (may cause upset in newborn baby):

Dairy products
Citrus fruit, especially juices
Heavily spiced foods
Raw garlic and onions
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Wheat / Gluten
Refined soy products
Caffeine (coffee, tea, soda)