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Last month I shared three reasons why proper postpartum nutrition is so important for mama’s. Now I want to begin to lay the groundwork for what  that nutrition is. So, within this article, I will present to you a few “super foods” for the postpartum season. For review, there is a foundation on which every mom can start, focusing on the composition of macronutrients in each meal: 2 cups + of vegetables (with some fat, like butter or olive oil) 3-4 oz. of protein (with naturally occurring fat, like the skin on chicken) 1/2 to 1 cup of starchy or carbohydrate-rich whole foods  This example meal supplies a variety of carbohydrates, fats, and proteins to support proper blood sugar levels and hormonal balance. These foods have the  potential  to be nutrient rich food with a high yield of vitamins, minerals, fatty acids, and amino acids. How do we maximize the potential of our food? It’s all in the quality. Sourcing the best quality of these foods reduces toxins and increases nutrient density of those foods. As much as possible, buy organically grown foods, sourced from a trusted local farmer. In Alfred, we are blessed with many farms and farmers who truly value the quality of nutrition they provide their customers through their products. A few that I have highlighted here before include Sunny Cove Farm (organic raw milk, grass fed beef, pork, chicken and goat) and Living Acres and Living Cultures (organic produce and fermented, probiotic rich foods such as sauerkraut and sourdough bread.)   Here are some specific postpartum superfoods: Proteins such as red meat provide iron for rebuilding blood postpartum, chicken liver being the best source for iron.   Eggs contain cholesterol, the hormone important for managing inflammation, and a building block for sex hormones, stress-resilience hormones, and healthy brain development. Eggs are also the best sources for choline, the mineral needed for baby’s brain and nervous system development.  Homemade bone broth is rich in minerals, amino acids, and fatty acids, great for optimizing digestion and healing from birth. It also supports your baby’s developing immune system. (Note: the longer the broth simmers the higher it is in amino acids. This is a good thing! However, there is potential for mom to have a sensitivity to histamines and since the baby's immune and nervous system is still developing, short simmered broths are a good idea as you introduce this new food.) Vegetables, especially in the fermented form like sauerkraut, provide not only nourishing vitamins but needed fiber and probiotics for our digestive system and healthy gut microbiome for mama and baby! There are SO many more superfoods for postpartum. But don’t worry, just start incorporating a variety of whole foods and you will be off to a great start! Then begin to incorporate one or two new “superfoods” to boost your diet. If you are pregnant and preparing for that healing postpartum season, you can also reach out to friends or family to support you with specific healing foods after the baby is born. Stay tuned for next month as I share some tips for  how to prepare  these superfoods to best support the postpartum season.

The postpartum season is filled with the joys of life with your precious new baby….and spending a lot of time day and  night taking care of the newborn. Oftentimes the healing and care for mom gets neglected in this busyness. However, this is truly a recent neglect within modern society. Traditionally, cultures considered the postpartum season to be a sacred time when mothers were supported by other women in their community to ensure the mother received proper care, rest, and nutrition. This is so important for three specific reasons.  First, building a baby during pregnancy requires a large amount of nutrients from mama’s body. Her body needs to replenish those nutrients postpartum. Second, birth is like a marathon for a mama that demands nutrients to recover the energy expended and for repair of tissues, blood loss, and wound healing (whether it was a natural birth or C-section). Third, if breastfeeding, mama will spend more energy and nutrients making this rich milk for the baby. Because the nutrients in the milk come from mama’s milk or her nutrient stores, a nutrient-depleted mama will have nutrient-depleted milk and a mama eating a diet of nutrient-rich foods will have nutrient-rich milk. [1] Eating the right foods may seem more challenging these days because our modern American diet has become so consumed with processed foods and distanced from whole nutrient rich foods. And unfortunately hospital food, the diet of most mother’s immediately after giving birth, is not the nourishing menu needed. But if a mother is educated and has the proper support team, she can thrive.  Let me give you a sneak peak of what this should look like…a real food diet should be her foundation, similar to the ideal diet within pregnancy which I have shared previously [2]. On this foundation, there are many postpartum super foods that will support mamas during this season. 2 cups + of vegetables (with some fat, like butter or olive oil) 3-4 oz. of protein (with naturally occurring fat, like the skin on chicken) 1/2 to 1 cup of starchy or carbohydrate-rich whole foods  Now that we have covered the why  for proper postpartum nutrition stay tuned for my next article in which I will provide more information on what proper postpartum looks like!  References [1] https://www.sciencedirect.com/science/article/abs/pii/S1695403315003057?via%3Dihub [2] https://www.thrivinghealthny.com/post/review-of-lily-nichols-real-food-for-pregnancy

Hello readers! I have been enjoying some quiet weeks at home with the newest member of our family! His name is Aaron Anatoliy Boyuk. Born at home 2/25/24. He was 6lbs 5oz…and such a healthy little boy. We had an exciting labor and delivery! I had 2 days of pre-labor contractions that started and stopped a few times. When labor kicked into gear Sunday morning we called the home birth midwives right away. However, Aaron decided to come only an hour and a half later at 3:18am. Pavel had the honor of delivering his son 20 minutes before the midwives arrived! It was intense but beautiful and natural. My dream of a home birth came true and it was so peaceful welcoming Aaron into the world from the comfort of our home.   After some more quiet maternity leave, I will be back in action sharing nutrition tips and recipes!

Happy New Year from Thriving Health! We are a couple weeks into 2024 and life is beginning to settle back into a routine after the holidays. For Thriving Health, I am enjoying meeting with clients and preparing for maternity leave when our baby arrives in a couple months. This is also a fun “nesting season” as I organize our home and my business in motherly fashion. This nesting season is also accompanied by an overarching vision which ties together all my new year goals. I decided on this vision, along with Pavel, during an annual retreat we took at the end of December. During this time we review finances, business/career goals, reflect on highlights and lessons from the previous year, and pray about vision for the new year. Our theme for the new year is the word “excellence”. In essence, less is more. We want to focus on doing certain specific things in our life with greater excellence–greater order, intentionality, preparation, etc. All of my business and personal goals are filtered through this vision of excellence. It is very exciting and focused. Have you ever considered having a word for the new year to cast vision and help you focus on specific goals? It is a rewarding practice that enriches our year with intentionality. Whether you adapt this exact practice or not, I encourage you to start this new year with purpose and defined goals. This will set you up for a successful year of growth. Next week, I will begin sharing with you my series on Building a Thriving Lifestyle. Each article will provide insightful education and tips to support a healthier new year! Comment below with your new year’s goals and resolutions! #2024 #thenutritionistmom #thrivinghealthny #newyearvision #healthierme #purposedrivenlife #newyearsresolutions #excellance

This is a refreshing RESTART-approved beverage to cut the sweet cravings and boost your protein intake! Plus if you opt for full fat coconut milk from a can, it will increase your nutrient dense fats and give you so much energy for your day. Ingredients 1/2-1 Cup Frozen berries (Limit to half cup if on RESTART or need to manage blood sugar) 3/4 Cup Milk (Coconut, Almond, or Raw Milk) 1/2-1 Cup Ice 1/2 tsp. Vanilla Dash of Salt (Himalayan or Sea Salt 1 Scoop Collagen Pepties* (Awesome sources of protein!) Directions Add all ingredients to the blender. Blend well. Sip and enjoy! +Great Lakes is a good brand available at Wegmans for collagen! For other brands you can set up a FREE account with my supplement dispensery. I will send you recommendations. https://us.fullscript.com/welcome/thriving-health/store-start

This is my original recipe I shared when I first started teaching RESTART in Alfred in 2018! I shared it with the Terra Cotta Coffee shop where it was enjoyed by many! Ingredients 3/4 Cup Milk (Almond, Coconut, Raw Milk) 1 Green Tipped Banana 2 Tbsp. Cocoa Powder 1/2 tsp. Vanilla Extract 2 Tbsp. avocado (this makes the smoothie extra smooth!) Dash of Salt (Sea Salt or Himalayan Optional: 1 Scoop Collagen Peptides 1 Cup of Ice Directions Add all ingredients to a blend. Blend until smooth. Add additional ice if desired. Sip and enjoy! +Great Lakes is a good brand available at Wegmans for collagen! For other brands you can set up a FREE account with my supplement dispensery. I will send you recommendations. https://us.fullscript.com/welcome/thriving-health/store-start

Juice from 2 lemons 1 tsp. Turmeric powder Dash of black pepper 2 pinches of Mineral salt 2-4 drop liquid stevia (or honey or monk fruit to taste) Optional: 1 scoop collagen ⅛ tsp cream of tartar ¼ tsp magnesium powder Combine all ingredients in a quart mason jar. Add water and stir well. Top off jar with ice. Enjoy! Adapted from the THM original recipe, Singing Canary

We get our milk fresh Sunny Cove Organic Farm
Their cows are certified organic, grass-fed. AND produce gorgeous cream perfect homemade ice cream! All you need is an ice cream maker-electric or hand churn. We have made SO many variations of this recipe-chocolate, peach, strawberry banana, vanilla, etc. But our classic is Maple Ice Cream w/toppings. Here is the recipe we enjoyed last night: Ingredients:
2 Cups Cream
2 Tbsp. Maple Syrup
Optional Toppings-fresh strawberries, bananas, and homemade granola. Directions:
Combine cream and maple syrup. Add to ice cream maker. Churn until frozen! Add desired toppings. Enjoy!

This simple ranch is delicious and light! I always have yogurt on hand so it has been my go-to creamy recipe. Ingredients 1 Cup Plain Yogurt (Greek or Regular) 2 Tbsp Lemon Juice 1 tsp Garlic Powder 1/2 tsp Himalayan Salt 1/4 tsp Pepper 1-2 Tbsp. Fresh Dill Stevia or Honey to Taste Combine all ingredients and serve!

Ingredients
▢3 Tablespoons coconut oil or butter ▢1 yellow onion , diced ▢3 carrots , chopped ▢8 whole beef short ribs ▢salt and pepper to taste ▢1/8 cup arrowroot starch for thickening ▢1 cup red wine vinegar ▢2 1/2 cups low-sodium beef broth ▢2 Tablespoons tomato paste ▢2 sprigs fresh thyme ▢2 sprigs fresh rosemary Instructions

Preheat oven to 350 degrees F. In a large dutch oven or oven safe pot with a lid, heat one tablespoon of oil over medium high heat. Add onion and carrots and cook for a few minutes, stirring constantly. Remove veggies to a plate. Season the ribs with salt and pepper and coat on all sides with arrowroot startch. Add 2 more tablespoons of oil to the pot and turn heat to high. Add ribs and brown on all sides, about 45 seconds per side. Remove to a plate. Add the vinegar to deglaze the pan. Scrape the bottom of the pan to release any browned bites of flavor. Bring to a boil and cook 2 minutes. Add beef broth, salt and freshly ground black pepper. Stir in tomato paste. Taste broth and add additional seasonings, if needed. Add ribs, veggies, and (whole) sprigs of thyme and rosemary to the pot. Cover with the lid and place into the oven. Cook at 350 degrees for 2 hours, then reduce heat to 325 degrees and cook for an additional 30 to 45 minutes. Ribs should be very tender, nearly falling off the bone. Remove the pan from oven and allow rest for 20 minutes, with the lid on, before serving. Skim off any fat that has risen to the top of the liquid, before serving. Serve ribs over mashed potatoes with a spoonful of gravy from the pot. I also added a green salad with veggies from my garden and homemade ranch dressing. Store leftover short ribs in a sealed container in the refrigerator for 3-4 days depending on the freshness of your ingredients.

INGREDIENTS
3 medium beets 2 TBSP sea salt (or Himalayan salt) 2 Tbsp fresh ginger filtered water INSTRUCTIONS

Wash the beets and peel if not organic or leave skin on if organic Chop the beets in to small cubes, but don't grate. Place the beets in the bottom of a half gallon glass jar. Add salt. Fill the jar the rest of the way with filtered water. Cover with a lid and place on a plate or container to catch any drips. Burp every 2-3 days by opening the jar and allowing bubbles to surface. Allow to ferment 4-10 days, depending on how warm your temperature is and how strong you like your kvass. I usually aim for 8 days but just give your kvass a taste test around day 4 to see. Transfer to refrigerator and consume as desired. I love to drink 2-3 ounces with breakfast!

Super Iced Tea This is one of my favorite beverages right now! Red raspberry leaf and stinging nettle are packed with vitamins and minerals that make them super foods for our health. So nourishing for the prenatal and postpartum season and a superfood for everyone’s health! Here are some of the benefits of these two herbs:
Red Raspberry leaf tea: - Helps shorten labor and results in fewer medical interventions, including cesarean. -Additionally, the uterus needs a lot of vitamins and minerals to function properly and red raspberry leaf tea offers a great profile of them. Red raspberry leaf is rich in vitamins and minerals, containing vitamins C, and certain antioxidants. One of those antioxidants is called "rutin" which helps to reduce inflammation. -Red raspberry leaf tea is not exclusively for women! It is great for men's prostate health and has been shown to lower unhealthy blood pressure and blood sugar levels, as well as to treat acne, adrenal fatigue, sore throat, canker sores, and colds, and fevers.
Stinging Nettle tea: -Highly nutritious, rich in many minerals, like iron, magnesium, Vitamin A, C, K and B Vitamins . -Anti-histamine properties effective in treating asthma, eczema, and joint pain. -Also studies are showing nettles help to lower blood pressure, blood sugar, and reduce enlarged prostate. [1]

Ingredients: 2 Tbsp. Red Raspberry Leaf Tea 2 Tbsp. Stinging Nettle Tea *I love to source my teas in bulk from Frontier Coop 1 Quart Boiling Water 4 Tbsp. Lemon juice Organic Stevia or Raw Honey to taste
Directions: Add teas to mason jar or French press. Allow to steep for minimum of 15-20. (I often let mine go for around an hour. The longer it steeps the more I dilute it and the further this batch of tea goes!) Pour tea into open container (I use a large measuring cup) and cool in the fridge. Once tea is cooled, pour it into a gallon jar and dilute it about 50% with cold water and ice cubes. Add lemon juice and sweetener. Serve and enjoy!

[1] https://pubmed.ncbi.nlm.nih.gov/21806658/ https://pubmed.ncbi.nlm.nih.gov/12020933/ https://pubmed.ncbi.nlm.nih.gov/24273930/