2Inspire Health & Fitness Magazine #39 - October 2022

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Your Postpartum

What Should You Eat After Having a

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It’s no secret that postpartum moms may be anxious for weight loss. It’s normal to feel this way. You’re supposed to gain weight when pregnant; 20 extra pounds is the bare minimum.

You’re expected to increase in size to support your growing baby. Over the course of your pregnancy, your doctor or midwife will make sure that you’re gaining an adequate amount of weight. This is a fact of being an expectant mama that we all know and accept. It’s your time to nourish and grow new life.

Even so, after baby arrives, it may seem like you’re never going to go back to your pre-pregnancy body… and that can be disconcerting. But all is not lost.

Today we’ll explore some concerns new mothers share about wanting to return to their prepregnancy body. We’ll also cover some realistic expectations and a timeline for your weight loss.

Moms who have just had a baby will likely have questions as they embark on their postpartum

weight loss journey:

• How should a breastfeeding mom approach postpregnancy weight loss?

• If you bottle feed, how can you speed up your metabolism?

• What’s a safe rate of weight loss for someone who just had a baby?

• How soon after having a baby can you begin an exercise routine?

• Is it safe to restrict calories if you’ve just had a baby and are trying to lose weight?

• What about breastfeeding moms? Is it okay to limit calories then?

• What exercises are safest and most effective for postpartum moms?

• How will you fit exercise into your busy motherhood routine?

• How to deal with the emotions of knowing how much your body has changed postpregnancy?

• What should a healthy weight loss eating plan look like for a postpartum mom?

Feeling Different… Whose Body is This? Post-Pregnancy Body Blues

It’s natural to feel down about your looks after you have a baby. While you’re pregnant, everything’s coming up roses. You feel amazing. Everyone stops to admire that beautiful, round belly.

But now that baby’s here, there’s so much to learn. You’re exhausted... and when you look in the mirror, you’re a different, bigger you than you were before.

Remember that this change in your body can be temporary if you stay on the path to good health.

Women who have had babies do bounce back from gaining pregnancy weight all the time. No, not every woman will, but she can. It’s about the choices you make. Eating right and exercising make all the difference.

Lots of moms even gain and then lose the pregnancy weight more than once… some even more than twice. Remember this the next time you’re feeling like

you’ll never rock a bikini or squeeze into those skinny jeans again.

Losing the baby weight really depends on several factors, many of which you will actually have control of. These include…

• How much you’re able to stick to a healthy eating plan

• Your commitment to regular exercise

• How much healing needs to happen before you can start to focus on weight loss goals

• The health of your baby. Your child’s development comes first.

• Limiting sugar and unhealthy fats

• Your energy levels

• Your ability to control and regulate your weight loss at a steady, even pace

• Whether your emotional needs are being met

• If you have support at home Remember that you didn’t get to this size in a week,

after all. It will take some concerted effort, and definitely some time, to return to your former size and shape. The key is to be patient with yourself. Keep your hopes up, and don’t quit.

Of course priority one right now is baby’s health and wellbeing. You’ll be focusing mostly on nourishing your baby. There will be many doctor appointments, developmental goals to strive for, and lots to learn, adjust to, and worry about.

So don’t feel like if you’re not seeing weight loss results as fast as you’d like, that all is lost or that you should give up and just surrender to another pint of Ben and Jerry’s.

Your present goal should be to simply work on being healthy, eating right and exercising. Weight loss, and a return to fitness,

strength and good health, will come in time.

Some Simple Keys to Postpartum Weight Loss Success

You’ll have a lot on your mind with a new baby to take care of. Even so, don’t lose sight of your own health and wellness goals. Remember that old adage, you can’t pour from an empty cup. Taking care of you and striving for good health and fitness should be a part of the postpartum plan.

Below, find some good goals to keep in mind: Strive for moderate exercise each day. It’s astonishing how much of a difference even just a half-hour walk around the block can make for your metabolism and energy levels. If the weather is nice, pack the stroller and bring baby with you – the fresh air and sunshine will be good for both of you.

FUN FACT: Did you know that Nordic women such as Swedes and Danes put their babies down for a nap in their strollers out in the cold? This may give you a new perspective on

the “excuses” American moms make about needing to stay indoors (read: not exercise) if their new baby had a winter birthday or if you live someplace where the weather gets cold sooner.

Ditch those poor eating habits you picked up while pregnant.

First-time moms especially may go a little overboard with treating themselves while sporting the baby bump. It’s not uncommon to hear of pregnant

women keeping the freezer stocked with all their favorite flavors of ice cream, or normalizing a late-night sandwich snack.

These practices aren’t ideal for weight loss, and are likely to cause weight gain after pregnancy is over and done with. Once baby’s out, they’re hard to drop because now they’re habit. Your body now expects that ice cream indulgence or post-11 p.m. munch-fest.

Try to think of it this way: if

you wouldn’t have eaten it prior to being a mom and having a baby because you knew it was going to cause weight gain… don’t eat it now.

It may take a while to ease off the bad habits you’ve developed, but the key is to find workarounds. Take it one day at a time. Even if you cave and go running for the ice cream spoon tonight, that doesn’t mean you should throw in the towel as far as trying to eat healthy and indulge in moderation.

Why Does it Take So Long to Lose Weight After Pregnancy?

For many new moms, it does seem like you’re never going to go back to your sexy, pre-pregnancy body and lose that extra weight. But if you put your mind to it, postpartum weight loss will happen. Just give it time.

What does this often seem like such a hopeless situation?

You’re still eating for two if you’re breastfeeding. Breastfeeding makes you hungry. It’s not a good idea to restrict calorie intake right now. However, you can definitely control the quality of the types of calories you ingest. Being a nursing mother does not excuse you to consume a diet that is high in sugar and empty calories.

You may not be getting as much cardio exercise and as you would like. Your body needs to rest, and your baby needs around the clock care which is exhausting.

Being a mom of a newborn will take a lot out of you, doing feedings and diaper changes every four or so hours for the first month or so. Remember that this too shall pass.. and it will be on to the next exciting phase, sleeping through the night, fun times with your little one, and more freedom and self care time for mom.

Wondering why you’re not losing pregnancy weight as fast as you’d like? Here are some factors of your

life that can influence the outcome of your postpartum weight loss: Whether you’re breastfeeding or bottle feeding.

Breastfeeding moms return to their former body shape than moms who bottle feed. This happens for a few reasons. One, because breastfeeding causes your uterus to contract and shrink itself back to its normal size. Two, because baby Is taking calories from you.

Breastfeeding moms are likely to feel some cramping in the lower abdomen that happens while baby is nursing. This is the uterus contracting, stimulated by the hormones released during breastfeeding.

If you experience this mild discomfort while nursing baby, it’s a good sign that your body is doing the job it is supposed to-- working to shrink your womb and your waistline back to its former size. Before you know it, you’ll see your old friend Aunt Flow again–yikes!

The quality of your diet.

If you indulge in a lot of empty calories like junk

food such as chips, fried fatty foods, sweets and high fat meats, your postpregnancy weight loss journey is more likely to be difficult.

Yes, you are probably hungry especially if you’re nursing. But you do have a choice as to what to put in your body in terms of nourishment.

So enjoy a wide assortment of healthy foods. Consume lean protein, whole grains, a colorful array of vegetables and fruits, healthy fats that come from nuts, seeds and fruits like avocado and coconut, and limited amount of fat from dairy.

The amount of exercise you’re getting.

Especially for moms of newborns, you’re not likely to be getting in a lot of cardio exercise after just having had a baby. This will gradually increase after your baby begins to sleep through the night and you yourself can get the needed rest to heal your body and bring your energy levels back up. Keep exercise in mind as a goal to strive for, but don’t push yourself. After pregnancy your body needs to rest and repair.

D O W N L O A D T O D A Y o n A m a z o n

The Depths of Postpartum Depression with Claude RacineValinsky

Claude Racine, born in Montreal, Canada, is a retired professional dancer & choreographer out of Los Angeles who spent nearly 20 years dancing alongside artists like Jlo, Chris Brown, Tinashe, Avril Lavigne, Erika Jayne, Pussycat Dolls & Carmen Electra, and choreographing for TV shows like Will and Grace, Fuller House and Disney’s Mighty Med.

In 2020, Claude became a mom and suffered from postpartum depression and anxiety and was diagnosed with Hashimoto’s Autoimmune Disease. 9 weeks after her baby boy was born, the world turned upside down as COVID took on its wide-spread surge. The entertainment industry was completely shut down and Claude was out of work, making her depression even worse.

After a year of searching for a new job and fighting for her mental health, a beauty direct sales opportunity found her, and she hurriedly jumped on board. Claude quickly rose up the ranks and found herself at the top of the sales and recruiting reports month after month. Claude has

expanded her business into online life and wellness coaching, after she herself healed her body and lost over 20lbs despite doctors telling her it was impossible. She realized she could help women do the same and help them elevate their lives in all areas. Her Glow Up With Claude Coaching Program has grown quickly in just a few months and has already helped over 40 women regain control of their lives!

Dennis Postema: What drove you down this career path?

Claude Racine-Valinsky: For eighteen years, I danced professionally. When COVID hit, I was a new mom—my son was only nine weeks old—the dance industry shut down, and I was suffering from debilitating postpartum depression and anxiety.

I was suicidal for over six months after having my son. I searched for something to do every single day during that time period, like, “What can I do from home? I need something to do or I’m going to lose my mind.”

This network marketing

opportunity found me through a post my friend made on Facebook. I thought, “Huh, skincare and makeup. Cool. I can do some makeup, and I probably should wash my face because I haven’t in, like, a year.” Any mom out there understands what I mean by that.

I jumped right in and it took on a life of its own, and then I started helping other women with skincare and makeup. We connected on Instagram Live every day, and it helped me. It was amazing.

Dennis: When did you realize you had postpartum depression? What were the signs?

Claude: When you have a baby, your body releases many hormones. In the beginning, the hormones put you into a euphoric state. I remember seeing my husband hold the baby and thinking, “Oh my God, we have a baby!”

Three days after I gave birth, it hit me like a ton of bricks. All of a sudden, I had debilitating anxiety. My heart rate would speed up for no reason. I was worried. About what? Not sure.

On that third day, my mom said, “Go eat with Noah [my husband]. You need to get out of the house.” She babysat for us. Babies eat every two hours, so you’re a farm animal for as long as you’re breastfeeding. It’s hard to go anywhere.

We went out to eat and I sat and cried, saying, “I think I just ruined my life. I think I don’t want to be doing this. Can we please go back to, like, four days ago when I could cuddle you whenever I wanted to, when I could go anywhere anytime I wanted, when I wasn’t worried about this little, tiny thing all the time?”

It had just been three days, but I was like, “Oh shit, I just made a huge mistake,” and it’s not something you can fix. Normally, when you make a mistake in life, you think, “OK, I’m going to apologize and fix this,” but you can’t fix this situation.

After that day, I spent every hour of my waking life either worried about the future, with severe anxiety, wondering what life was going to be like, or I was sad and mourning my old life. That was it.

Dennis: What steps did you take to get out of that? What would you suggest to others in that position?

Claude: I would suggest being very clear with your partner and other people around you about how you’re feeling.

Nobody talks about it because you feel shame as a mom, like, “Why don’t I feel joyous? Everyone on TV and Instagram talks about being so in love with their baby.”

Fuck that. Not everyone feels like that, and it’s OK. You need to state your feelings out loud, and you need to be assertive about it. Keep doing the things that you know are good for you. Keep going on walks. Keep working out after you get cleared to work out. Keep eating healthy foods. All of those things will eventually catch up, and you will start to feel better.

If you give up on everything, if you give in to that depression, it will take over. You have to keep moving forward and ask for support from the people around you.

I also want to address

people who are supporting women going through postpartum depression: it’s not about you. Unfortunately, this new mom can’t do anything about it. There are hormonal imbalances. The person you are dealing with is not really who she is. She needs your help. She can’t even manage her own emotions, so please don’t ask her to manage yours.

Dennis: Did you have the discipline to start getting back on track with those healthy daily habits?

Claude: No. I didn’t eat right. That’s why I’m telling women now to eat right because I didn’t, and I think that’s what brought on my Hashimoto’s [thyroiditis] diagnosis because I gave in to the comfort and the depression and I ate like shit.

After I stopped breastfeeding, I drank wine every day. I drank beer on weekends. I ate pizza and fast food. I didn’t care. That’s what you want to do when you don’t care, because you’re like, “Whatever.”

I urge women not to do

that. Stick to what you know is good for you. My husband played a huge role in me showing up for myself.

He wouldn’t ask me, “Do you want to go for a walk?”

He would say, “We’re going on a walk,” and as the husband, I know sometimes it can be intimidating, because rage is a symptom of postpartum depression, but you have to go right through that. Don’t listen to what she’s saying. Tell her, “I’m taking the baby for a second, go take a shower,” or, “We’re going for a walk,” or, “We’re going to eat, I’m making healthy food.”

We can’t think straight when we’re going through that. We need you.

It took awhile. I had to look at my husband and say, “Please don’t fight with me, because I literally picture myself blowing my brains out, like, ninety percent of the day, and you’re asking me to be happy and normal and not cause you any problems. Right now, I just can’t.”

It is definitely a team effort. You have to keep doing what you know is

good for you and really let people help you.

There was no negotiating with my son. If he cried while other people held him, they pushed through because I needed a moment. There are moms out there who will say, “Oh, my child only responds to me,” but you’re creating that. Babies can feel our

could sleep. I didn’t sleep. I couldn’t sleep. My anxiety was that awful. But at least my husband gave me that time to myself. He did all kinds of things like that for me.

Dennis: Tell me about how self-care, motherhood and putting yourself first made you this next-level person that you couldn’t have ever imagined?

Claude: When I made the decision to start network marketing, I looked at Noah and said, “OK, I need two hours in the morning to do work,” and that’s how it started. He was also a dancer, so he wasn’t working at the time either, and he said, “OK.”

energies. It’s important for the people helping you out to get past that and to say, “Hey, the baby might cry right now, but I don’t care, because Mom needs a moment,” and you have to be willing to accept that help. It’s a two-way street.

My husband used to take our son on a two-mile walk every morning so I

I started putting myself first. I started washing my face, showing my skin some love, which was showing myself a bit of love, and little by little, I felt more alive.

Eventually, two hours of work turned into four hours of work in the mornings because it was so fun and fulfilling for me. He was OK with that.

From there, it turned into me working from 8:00 in the morning until 3:00 in

the afternoon.

After my Hashimoto’s diagnosis, I was on a mission to find an answer and a cure. Regular doctors told me, “No, you can’t do anything about it, it’s genetic,” but I kept putting myself first, knowing there was an answer.

I attracted a particular coach into my life and invested in her. I knew I had to make enough money to pay for her. I kept putting myself first, and in doing so, I realized how capable I am at creating change, at how disciplined I am, at how much I do not accept no for an answer.

I stuck to the plans that were given to me in order to get better.

I said to myself, “Man, I said no to alcohol for five months straight? I didn’t budge on one single morsel of food? I’m a fucking gangster, like, you can’t do shit to me.”

You’re attracted to a coach for a reason. I saw her and thought, “I am going to look like that, so whatever she tells me to do, I’m going to listen. Obviously, I don’t know what I’m

doing, so why would I keep doing it? It’s not working.”

She taught me macros, weight lifting, and how to heal my gut. I did everything she said to a T every single day. I took, like, eight disgusting, piss-tasting supplements because I knew they would heal me, and they did.

Dennis: What does an average day look like for you?

Claude: I wake up at 5:00 a.m., sometimes 6:00 a.m. on Sundays, because sometimes my body needs that extra hour, but I don’t recommend that for everyone.

I start off with my gratitude journal, then I read ten pages of a self-development book. Currently, I’m reading Hustle Harder, Hustle Smarter by Curtis “50 Cent” Jackson.

Afterwards, I do some reflecting, then write a motivational post for Instagram. I email it to all of my clients.

From there, I eat breakfast, go to the gym, and then get to work.

Work varies. I do interviews or similar things, content creation, coaching calls or lead calls.

I spend the afternoons with my family. My husband or I will cook dinner, and then he goes to bed and that’s when I write my to-do list for the following day focusing on my big “get shit done” things I’ve gotta do.

I drink tea every night to wind down.

Dennis: How do you stay confident?

Claude: Overcoming the things I’ve overcome, like postpartum depression, my Hashimoto’s—when you do things like that, you feel pretty badass.

Sticking to my word and maintaining the discipline I’ve instilled helps too. There’s nothing like saying you’re going to do something and consistently following through—not just for a week or two or even for a few months—but for, say, a year. I feel stupid saying that, because I know someone who has been doing this for, like, fifteen years, so one year feels babyish by comparison, but when you do it, you

feel like a new person.

Nothing has control over me, not a glass of wine, not extra sleep. I control my life.

I don’t think people realize the effect that little things have on them long term. What you do now shows up later. It’s not just today. If you say, “Oh, I’m going to skip my workout and eat like shit,” you aren’t going to pay for those choices today and you aren’t going to pay for them in the physical sense, but they will affect your whole life.

Dennis: How do you feel about where you are now versus where you were a year and a half ago? What are the changes you’ve felt mentally, knowing what you overcame?

Claude: I feel unstoppable. I feel like nothing could ever keep me down.

Life will always hit you, but now I know that no matter what happens, I can get myself out of it. I have the tools. I know exactly what to do to get through it. That’s it.

My whole life was fairly

Claude gets real about parenthood:

I always said to my husband, even while I was pregnant, “You’re going to be the best mom and I’m going to be the best dad.”

He has more of a feminine energy. He’s very nurturing and he cares deeply about people, and he wants to help others.

easy. I chose the path of most resistance following my dream career, and that part was not easy, but I didn’t suffer much pain and suffering until I was thirty-eight and I had my son. That took me all the way out.

I think, to really know who the fuck you are, something has to almost destroy you, and you have to come out of it and say, “Wow, I could’ve chosen to blow my head off and end it, and I didn’t.”

For a whole year I woke up not wanting to live, and I kept going, so what can anybody say now? Nothing.

To learn more about Claude Racine-Valinsky, visit her Instagram: @glowupwithclaude.

I wasn’t always like that growing up. I never wanted kids until I met him. We tried for our son for a year before he was conceived. I very much wanted him at that time, but I still knew Noah would be better in that area, and he was, but when you become a mother, there is a responsibility level that the father will never have. You are more in tune with the baby’s needs.

Becoming a parent is so beautiful, but I will tell you, it can fuck your shit up—it did to me on another level, but I would never be who I am today without my son. He made me the woman I am, which is a hundred times more epic than the woman I was before he was born. But that period of suffering? Whewf.

Your Postpartum Weight Loss Game Plan

What are some things you can do to get back to your pre pregnancy weight more quickly, but not stress your body or affect milk supply if you breastfeed?

As mentioned, breastfeeding helps postpartum moms lose weight. Your breastfeeding journey will be uniquely yours and you certainly are not expected to breastfeed. It is possible that nursing might not be possible for you and baby, which means losing weight after pregnancy at a slower rate. That’s okay.

Your body will still return to what it was before. It might just take longer OR it will take more of a concerted effort.

Your work life situation may also create difficulty with breastfeeding. Your decision to feed your baby mother’s milk will be based on a variety of factors, and the wish to lose weight might be in your mind. However, this should not override other important considerations.

Many moms of new babies who have returned to work will pump their own breast milk which can help you with weight loss. But if you pump, be sure

it’s for the right reasons.

Your Goal: Make time for exercise every day.

Again, your post pregnancy body will need time to heal and you will want to give yourself as much rest as possible during this generally sleep-deprived time. But as baby grows, you’ll start to feel stronger and you’ll have more energy. Part of your daily effort can go into a little bit of cardio, moving your muscles, doing yoga or whatever type of exercise suits your lifestyle at this time.

Ideas to keep you moving with baby along for the ride:

• Stock the stroller, bundle up baby and head out for a brisk walk.

• Get a jogger stroller and go jogging if the weather is nice.

• Pop baby in a sling and do some energetic housework.

• Get some light free weights – 5 to 8 lbs.and do some reps while baby naps if you’re up.

• Go for those classic favorites: situps, pushups, jumping jacks,

mountain climbers.

• Explore Pilates for a change of pace.

• Do some movements with an exercise ball to strengthen and tone your core.

• Relieve anxiety with some mindful yoga. Try a guided practice from one of the yoga experts on YouTube.

• Once baby is a few months old and can hold his or her head up or sit up unassisted, try Mommy and Me yoga.

Goal: Eat for Healthy Healing and Nourishment for Two

Watch what you eat. Don’t deprive yourself, but choose nourishing foods to satisfy your hunger. Use food to heal your body, and nourish baby if you’re nursing.

Avoid using breastfeeding as an excuse to eat lots of junk food. You might crave certain foods or feel hungry especially after nursing. Give your body optimum nourishment with a variety of nutritious foods.

Breastfeeding moms are eating for two, so the hungry feelings you’re

having are very likely real and not just stress eating or emotional eating.

But you should choose foods that are nutritionally superior and lower in sugar and saturated fat if you’re concerned with how much you weigh after having a baby. Avoid processed sugar as much as possible.

Postpartum Exercise Ideas to Help You Lose the Baby Weight

What type of exercise can a new mom do to help with post pregnancy weight loss?

You will likely not feel like doing a lot of exercise just after having a baby. The first few months are very exhausting and you and possibly your partner will be sleep deprived and lethargic right along with you.

Yoga is a good type of activity to engage in. You can do yoga anywhere which makes it ideal for new moms. You can also easily adjust the intensity

of your yoga practice depending on your energy levels.

Choose relaxing, peaceful poses on a day when energy is low. Work on strength-building and poses that increase blood flow on a day when you are feeling strong and fit, or stressed and frazzled.

Walking and jogging are also a good form of exercise for new moms. If you and baby are getting to enjoy mild weather, break out the stroller. Take along any supplies, fill your water bottle, and head out for a stroll on pleasant days.

If you were a runner before having a baby, you can return to your chosen form of exercise with the help of

support from your partner or family members. Just be sure to wait until after the 6-week checkup and clearance from your doctor or midwife.

It will be a nice break for you which will help your mental health and improve the quality of your sleep if you manage to have a caregiver watch baby for an hour or two while you get back into your jogging or other cardio exercise routine.

Exercise videos can also be a form of activity for postpartum moms who are home with baby. These are great because you don’t have to wear anything special since you’ll be exercising in the comfort of and privacy of home.

What Should You Eat After Having a Baby if You Want to Lose Weight?

Here are some foods that you can eat if you’re interested in facilitating postpartum weight loss.

Plenty of healthy vegetables and fruits.

Make yourself a colorful plate at meal time. Fresh produce such as lettuce, carrots, cucumbers, tomatoes, peppers and all of the salad making favorites can be

enjoyed to abundance.

These types of fresh vegetables are fibrous and full of water so they will keep the digestive system in top form. This is ideal for boosting metabolism and helping with weight loss.

You’ll find important nutrition in fresh green leafy vegetables like lettuce, spinach, and spring greens. This includes vitamins A, C, magnesium and iron.

Cruciferous vegetables all should be in the rotation

as well, although some breastfeeding moms report that their babies develop gas and acid reflux when they eat vegetables like broccoli.

If a certain food seems to upset baby’s stomach and make him or her fussy after breastfeeding, you can eliminate that food or you can substitute a similar food.

Cruciferous vegetables are also easier for the body to process when cooked. Try adding a healthy oil and a sprinkle of salt, garlic if you enjoy and can tolerate it.

Whole grains. Postpartum moms should not go low carb. Complex carbohydrates that are found in fibrous vegetables and whole grains like oatmeal, brown rice, potatoes and cornmeal are an excellent source of B vitamins.

Broccoli can be difficult to digest especially if you are recovering from a C-section. You could try a different cruciferous which is less fibrous, such as cabbage or collards.

Cruciferous vegetables are an excellent source of folate as well as vitamins A, C, K, calcium and magnesium.

B vitamins calm the nervous system and help your baby’s neurological development. They assist your body in absorbing and digesting the nutrition that you take in.

Additionally, moms who have just had a baby may need to work on getting regular again. Whole grains promote healthy digestive function.

Be sure that you’re eating moderate amounts of

whole grains. This can include boxed cereals fortified with vitamins such as the B vitamins, zinc, iron and other minerals.

Lean protein.

Lean protein is very important for postpartum mom’s daily nutritional intake. Nourish your body and deliver good nutrition to your baby through your breast milk by adding in plenty of lean chicken, fish such as salmon, tuna or freshwater fish; ground turkey, lean pork chops and other sources of lean protein.

Meatless sources of protein include eggs, beans and legumes, some dairy, nuts and seeds, soy and soy products.

Healthy fats.

Healthy fats nourish the hormones. Instead of eating lots of butter and cheese, satisfy your fat cravings with foods like avocado, coconut, seeds like sunflower, pumpkin and sesame, nuts and seed and nut butters.

Cooking and salad oils made from these healthy fat sources are also

excellent for the body especially after pregnancy when the hormones need regulating.

Watch your sugar.

Try to cut down on sugar. If pregnancy had you reaching into the cookie jar a little too often, remember that the best way for you to steadily drop your pregnancy weight and get back to your old size and shape is to minimize sugar intake.

Sugar is an empty calorie but of course you don’t want to entirely deprive yourself. Doing this will likely cause you to fall off the wagon and go on a sugar binge. Then you might give up on trying, and continue eating too much sugar which is not good for you or baby and certainly will not result in postpartum weight loss.

Check labels and steer clear of or minimize those which have sugar hiding in

the ingredients list.

Names for sugar that are not actually the word sugar:

Fructose, sucrose, dextrose. Invert sugar, high fructose corn syrup, corn syrup, turbinado sugar, cane sugar, cane syrup. Date sugar. Raisin paste. Barley malt. Brown sugar. And likely others!

Foods that have added sugar in them that we don’t realize:

Condiments including ketchup, mayo, salad dressings.

Cereal, cereal bars, and granola bars that are billed as healthy but contain high amounts of carbs which come from sugar and other sweeteners.

Pickled foods. Believe it or not you will find sugar and sugar substitutes in many Jarred and canned pickled foods.

When in doubt, check labels or focus on eating fresh healthy meals with minimal additions other than spices, herbs and healthy oils.