I see this question a lot. Moms want to do the best thing they can for their new babies, provide them with the best milk possible, and get the benefit of dropping the baby weight as quickly as they can. Yes, you can begin incorporating some of the Beauty Detox principles any time, but you shouldnât try to do any kind of serious detox while youâre breastfeeding for a couple of reasons.
Though you can pick up some better habits while breastfeeding (like drinking the Glowing Green Smoothie, slashing junk food and having fewer animal products if they have a prominent presence in your diet), there are reasons to avoid a serious detox which can ensue from drastic changes until after your child is done breastfeeding:
You need to remain as hydrated as possible for your body to make milk, and detoxing requires you to use fluid in ways you normally wouldnâtâextra visits to the bathroom to flush out the toxins, for example. Combined with milk production and any exercise you may be trying to re-introduce to your lifestyle, that could be a lot for your body to handle at once.
Beauty Detox focuses on whole foods. Youâre not depriving yourself, starving yourself, cutting carbs, drinking nasty processed shakes, or even counting calories. Youâre just eating more vegetables, fruits, whole grains, healthy fats, and fewer animal products (which are a major source of environmental toxins that enter your body and can wind up in your breast milk), and properly combining them for the best digestion, nutrition absorption, and energy you can get (no more empty, energy-sapping calories!). You canât lose (except maybe some baby weight) with a diet like that, right? Itâs healthy for you and your baby.
One of the major points in the Beauty Detox diet is to cut out all dairy. Many moms are led to do this anyway because their babies are fussy and uncomfortable after eating and the dairy in their diet is the issue. By taking this step alone on the Beauty Detox journey, you may find yourself dropping pounds and notice that your baby is calmer and happier overall. Dairy is not only difficult to digest, it is a major source of toxicity and contaminants, that again, can end up in your breast milk.
Though I follow a vegan diet, you may choose to keep some animal protein in your diet. As much as possible, it should absolutely be hormone/steroid-free. However, itâs worth noting that if you do decide to become a vegan and follow the Beauty Detox plan, you should not start eating pre-packaged, processed vegan foods (fake meats, vegan butter and mayonnaise, etc.) that present themselves as healthy when, in reality, they are not that great for you or your baby.
Youâll have a variety of foods with The Beauty Detox lifestyle. Even with recipes I recommend making several times a week, if not every day, you mix up your ingredients. The Glowing Green Smoothie, for example, should be made with different fruits and greens for optimal nutrition (and to keep you from getting bored!). Rotate them based on whatâs in season at the time. Throw in different veggies with your quinoa, and use different greens to make salads (prevents you from getting bored also!).
The CDC recommends an additional 330 to 400 kilocalories (kcal) per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy (approximately 2,000 to 2,800 kcal per day for breastfeeding women verses 1,600 to 2,400 kcal per day for moderately active, non-pregnant women who are not breastfeeding). We donât count calories on the Beauty Detox plan, but that just gives you an idea of how much you should be eating.
Listen to your body, and feed yourself when you are genuinely hungry. I donât promote a reductionist approach to foods, by simply evaluating identified micronutrients, because I truly believe it is the sum total of the way the thousands of compounds that work together in one given whole food that makes it so healthful. But some people like to have some specific numbersâŚso here they are. From the ingested calories, a breastfeeding mom between the ages of 19 and 50 should be getting:
(For the full list of recommended nutrients, visit Oregon State Universityâs Micronutrient Information Center.)
In addition to the micronutrient requirements, lactating women need about 71 grams of protein per day and plenty of omega-6 and omega-3 fatty acids. The amount of fiber you get while following the Beauty Detox principles will also be helpful with any postpartum constipation you may have.
Some of the best foods for breastfeeding moms are a huge part of the Beauty Detox plan.
Leafy greens (paired with vitamin C): Leafy greens contain calcium, iron, and lots of vitamin A, all important while breastfeeding. They need to be paired with a food high in vitamin C in order for all the nutrients to be absorbed and utilized by the body, which makes the Glowing Green Smoothie a good choice for starting the day or giving yourself a boost of energy in the afternoon. Because you need the extra calories and energy to produce milk, be sure to follow it up with another meal about 20 to 30 minutes later, something like a bowl of oatmeal or avocado (or both).
Lentils: Once soaked overnight to assist with digestion, lentils are a good source of protein, vitamins, and minerals to rotate into your diet. Per cup, you get 17.86 grams of protein, 38 mg calcium, 6.59 mg iron, 71 mg magnesium, 356 mg phosphorous, and 369 mg potassium.
Chia seeds: Again, soak these before you use them, but chia seeds are excellent sources of protein, omega-3 fatty acids, and nutrients like calcium and magnesium. They give you endurance, which youâll need as a mom! You get 4.69 g protein per ounce, 9.8 g fiber, 179 mg calcium, and 95 mg magnesium. These are a part of the Power Protein Smoothie that can help you easily make your protein goals each day.
Flaxseeds: These are excellent sources of B6, calcium, folate, zinc, manganese, magnesium, omega-3s, and fiber. In one ground tablespoon of flaxseed, thereâs .45 mg zinc, 26 mg calcium, 40 mg magnesium, and 9 mcg folate.
Quinoa: A grain thatâs a complete protein, quinoa offers calcium, phosphorus, magnesium, iron, zinc, copper, manganese, and potassium. In one cup of cooked quinoa, you get 8.14 g protein, 31 mg calcium, 2.76 mg iron, 118 mg magnesium, 281 mg phosphorus, 318 mg potassium, and 2.02 mg zinc.Try the Quinoa, Avocado, and Corn Salad for quinoa and a healthy dose of fat.
Broccoli: This is another good source of calcium. In one cup of raw, chopped broccoli, thereâs 2.57 g protein, 43 mg calcium, 81.2 mg vitamin C, 57 mcg folate, and .66 mg iron.
Avocados: You canât talk about healthy fats without mentioning avocados! Theyâre so versatile. Eat them plain, put them on salads, or use them to make smoothies and desserts creamier. Theyâre full of vitamins A, C, E, and K, plus you get iron, copper, and potassium from them, too. A cup of sliced avocado offers 708 mg potassium, 14.6 mg vitamin C, 18 mg calcium, 3.02 mg vitamin E, and .375 mg vitamin B6.
Celery: Celery can calm you down when youâre feeling frazzled and the stalks are full of vitamins B1, B2, B6, C, folate, iron, and essential amino acids. In a cup of chopped raw celery, thereâs .075 mg B6, 36 mcg folate, 11 mg magnesium, and .323 mg niacin.
Bananas: The tryptophan in bananas can elevate your mood even if youâre tired because theyâre rich in B6. Bananas also contain magnesium, fiber, vitamin C, and vitamin A. One medium-sized banana has 32 mg magnesium, 3.1 g fiber, 10.3 mg vitamin C, and 76 IU vitamin A.
Nuts (not cashews or peanuts): Nuts are a good source of protein. Have two or three ounces daily (the recommended maximum for adults in general) and see how you feel. You may find that while breastfeeding, your body wants more. Stay away from cashews and peanuts because theyâre especially susceptible to growing toxic molds. If you have a hankering for a nut butter, try some almond butter. But throw out all the peanut butter in your house right now (and along with it, the aflatoxin mold!).
1/2 cup of whole almonds contains 15.17 g protein, 189 mg calcium, 2.66 mg iron, 192 mg magnesium, 2.20 mg zinc, 18.75 mg vitamin E, and 36 mcg folate.So while I wouldnât say you should start the serious detox plan, you can definitely incorporate several of the Beauty Detox principles and Beauty Foods into your daily menu and easily meet most of your nutrition goals while youâre breastfeeding.
If you are on a vegan diet, youâre probably already taking a B12 supplement. You should continue this while youâre breastfeeding, unless your prenatal or multi-vitamin has a substantial amount. Taking a prenatal or multi-vitamin while breastfeeding is good insurance against micronutrient deficiencies, like calcium or vitamin D. You can also take an algae-based DHA supplement as well. Talk with your health care provider to determine which vitamins and supplements are best for your needs, and what will likely work best for your baby.
