Pumping Mamas are Savvy Mamas Part 3 How Many Extra Calories Do I Need to Consume When Pumping and Nursing?

No doubt you’ve been told somewhere, sometime, not to worry about the weight you gain during pregnancy, as it will magically disappear as you nurse and pump. 

Let us be clear—now is not the time for vanity. Don’t expect to fit into the extra skinny jeans at the back of your closet. And don’t be hard on yourself for whatever weight you’ve gained. If we’ve learned anything through the pregnancy experience (many successive pregnancies among us) it’s that the human body is miraculously designed and heavenly elastic. 

However, you must be careful to honor your body and not treat it as a gaping hole for every sinful craving you have. 

The extra pounds you have gained during pregnancy will be used as energy assuming you aren’t consuming too many extra calories under the validating hood of “nursing stress.”

Most women are advised to consume an extra 500 calories daily while nursing and pumping. However, this number depends on how much body fat you carry personally as well as your level of daily physical activity. 

As a savvy pumping mama, you surely realize that this recommendation goes beyond the number 500. Yes, your body needs extra fuel. But this fuel needs to be composed of vital nutrients. 

Depending on what you choose to eat, you can fuel your body with healthy snacks throughout the day, or one guilty splurge. 

Here’s an example of what we mean.

There are:

105 calories in 1 medium banana

103 calories in 1 medium pear 

95 calories in 1 medium apple

84 calories in 1 cup of blueberries

78 calories in 1 boiled egg

125 calories in 1 cup of egg whites

158 calories in 1 cup of oatmeal

100 calories in 1 cup of Greek nonfat yogurt

231 calories in 1 cup of boiled chicken breast (chopped or diced)

189 calories in 1 cup of uncooked edamame

412 calories in ½ lb filet of salmon

And then there are:

500 calories in one Belgian Waffle with a drizzle of maple syrup

550 calories in a medium sized bagel with one 3 oz. packet of plain cream cheese

550 calories in a Big Mac

500 calories in 4 slices of bacon

500 calories in 4.5 oz of cheese

500 calories in 2 Snickers bars. 

So be savvy when choosing the source of your extra calories. Intersperse additional snacks throughout your day: a cup of yogurt with blueberries; an edamame snack; an apple here and a banana there (plus a few peanut M&Ms). 

And keep in mind that every woman’s body is different and therefore her needs are also different. While nursing and pumping does require additional nutrient-rich fuel, milk synthesis does not actually require a lot of energy. Recent research shows that during lactation, a mother’s metabolism becomes more efficient with calories as well as minerals so she doesn’t deplete herself of the essentials.

Above all, remember to honor your body and health. This is truly the best thing you can do for you precious little one as you fill him with love and give her your milk.

Pumping Mamas are Savvy Mamas Part 2 Know Which Accessories Are Actually "All That" Necessary

Selection is a good thing for consumers. But too many choices can be—well—too much for an expecting mother.  In fact, as new moms, we wished the best breast-pumping solutions would magically appear, without need for careful research or personal experimentation. We hadn’t the money or the time to invest.

These days it seems there are heaps of accessories for everything “baby”— breast  pumping included. And while we like lots of them—most of them, in fact—we thought it would be helpful to offer a stream-lined recommendation for the breast pump accessories we could barely live without.

Freemie Hands Free Collection Cups

In all honesty, as the product is relatively new to market, only two of us used Freemie’s gloriously emancipating hands-free collection cups. They really do fit, concealed, under your shirt so you can pump anywhere you choose. In addition, Freemie manufactures cups that are compatible with other breast pump models so even if you already have a non-Freemie pump, or plan to use a non-Freemie pump, you can still pump hands-free and completely concealed. If these babies had been available earlier, we’d all have been converts. 

Flanges

If you aren’t using Freemie’s Collection Cups, you will use a more traditional flange. Although most pumps come with standard flanges included, these might not be your best-fit size. Make sure you read the directions on proper fit and purchase the correct size, if necessary. This will make all the difference in your milk output and breast health and comfort. 

Disposable Nursing Pads

Once your milk comes in, you are bound to leak. The best way to stay as fresh and clean as possible is to always insert new disposable nursing pads into your bra between pumps or nursing.

Storage

Each pump offers its own specialized storage systems—some disposable and some reusable. Because of its ease, we like the Pump and Save Bags from Medela best. 

Quick Clean Micro-Steam Bags 

Again, this is because of ease. These bags disinfect breast shields, accessories, breast milk bottles, nipples pacifiers in 3 minutes in the microwave. Simple. We love.

Lanolin

Any type of nipple cream you prefer will do. You will thank us and so will your nipples. 

Quick Clean Wipes

These are especially helpful to clean your pump and parts when you are pumping on the go or at work. The last thing you want to do once you arrive home after a busy day (and before you have to pump again) is take a dirty, stinky pump apart to wash. These are a serious “ease increaser” and “stress reducer”.

Brown Rice is a Whole-Grain, No-Brainer Feeding Food

Cilantro Lime Brown Rice Recipe

Brown rice is unprocessed rice and a complex carbohydrate providing you with an energy boost as well as a lactation bump.  Recent research suggests that eating brown rice increases serotonin levels, which in turn, stimulates prolactin—a key hormone in lactation.

In the spirit of Cinco de Mayo, here’s a tasty twist on brown rice to be served at any celebration. 

Cilantro Lime Brown Rice

Ingredients:

(format these into bullet points)

1 Tbsp oil

1 medium onion, minced

2 garlic cloves, minced

Kosher salt

1 cup brown rice

2 cups chicken broth

2 limes

½ cup cilantro, roughly chopped

Instructions:

(format these into numbers)

Heat the oil in a large skillet over medium heat. Add the onions and season generously with Kosher salt. Cook, stirring occasionally for 3-4 minutes. Add garlic. Cook for 1 additional minute, stirring constantly to avoid burning.

Reduce the heat to low and add rice. Cook for 2-3 minutes, stirring constantly. 

Add broth, the zest and juice of 1 lime, and a pinch of salt. Raise heat to medium-high and bring mixture to a boil. 

Reduce heat to maintain a gentle simmer, cover, and cook until the rice is done as per the directions on your bag of rice.

Once liquid is completely evaporated and rice is cooked, fluff rice with a fork and stir in cilantro. Taste and add the juice of the second lime.