Postpartum Beverage Recipes for Vitality and Well-Being · 6. Feed your baby when the baby is...

Postpartum Beverage Recipes for Vitality and Well-Being

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Demetria Clark

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Birth Arts International Postpartum Beverage Recipes for

Vitality and Well-Being

By

Demetria Clark

Demetria Clark

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This book was written for information purposes only. Nothing should be considered medical or nutritional advice. The author and the publisher disclaim any liability for any adverse effects arising from the recipes or from the use or application of information in the book. As with anything please seek proper medical and nutritional advice from a health care professional before using.

Copyright © 2014 Demetria Clark

501 Lindsey St. Reidsville, NC 27320

www.birtharts.com

All rights reserved.

ISBN-13: 978-1499312683 ISBN-10: 1499312687

DEDICATION

For every mother who knows exhaustion, for every woman on the planet who needs compassion and support we believe in you and we support you. We wrote

this to say we appreciate you and support you.

CONTENTS

Acknowledgments i

1 What is a Postpartum Doula 3

2 Postpartum Smoothies 8

3 Postpartum Herbal Teas 21

4 Non Dairy Milks 31

5 Postpartum Vitality Juices 35

6 Resources 50

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ACKNOWLEDGMENTS

I want to acknowledge every Birth Arts International student who has supported families through it all. You do the work, you support your

community, and you are a resource and a blessing. It is my distinct honor to work with you, support you and train you. I also want to acknowledge the

mothers, sisters, daughters, cousins and best friends who support each other through pregnancy and raising children. In addition I need to shout out to Birth Arts International trainers, they are amazing, kind, professional and

work so hard to train all of our doulas and postpartum doulas.

On a personal note, I really need to thank my family. You love me, support me and believe in me. For this you will have my thanks, love and devotion

until the end of time. I love you all.

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“The journey through pregnancy and birth

offers an irreplaceable way for women to explore their deepest selves their minds, bodies, and nature.”

- Ina May Gaskin

1 WHAT IS A POSTPARTUM DOULA?

What is a Postpartum Doula? Postpartum Doulas are a trained professional that

provides physical, emotional, and spiritual, support and guidance to a new mother and the rest of the family. The Postpartum Doulas is a reference point, assistant and resource for the family in the postpartum period. In addition, the Postpartum Doula will also provide breastfeeding support, offer encouragement, nurture and supply advice when the family has questions about newborn care. Some may also offer to do light household chores, provide childcare and to support other members of the family.

Working with the parents, the Postpartum Doula can

assist in making the transition to parenthood, a successful breastfeeding relationship and family transitions easier. The Postpartum Doula does not take over infant care, but supports and assists the family in learning about newborn, self and family care. They work to empower parents and family members in feeling secure in their care skills. At Birth Arts International we teach our Postpartum Doulas the most advanced support techniques and equip them

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with the best family skills. A Postpartum Doula will not make or give medical

advice, or perform any medical procedures. They do offer education and support and assists the family in finding answers and resources. Postpartum Doulas should work well with children, be patient, non-judgmental, communicate well, and knowledgeable about newborn care and breastfeeding.

Postpartum Doulas are helpful for all types of mothers

and all types of birth experiences and can also be used by adoptive families or families of multiples.

When working as a postpartum doula, or as a birth

doula, you find that families need options for fast healthy food. In our busy lives it has become all too easy to pick up the phone or order online. We say to ourselves, “We will just have it tonight” and after the hustle and bustle of another day comes and goes we find ourselves doing it again. It is not only not often healthy; and it can be costly.

What I decided to do was to give care providers and

families some easy recipes they can use that are healthy, and quick.

For this guide, we chose beverages. Many can be made

in advance, provide a little treat during the day, satisfy cravings and nourish the body. It is essential to be properly supported and hydrated in the postpartum period and while breastfeeding.

Postpartum mothers often try to do way too much.

Instead of resting and bonding they are often doing laundry, dishes, running errands, etc... This is not the time to declare you are superwoman, the postpartum period is the time to relax and enjoy being a parent, and to let others assist you.


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My Advice to Postpartum Moms 1. Stop, stop whatever you are doing and feed that

baby, take a shower, take a nap, whatever your body needs, do it.

2. Let someone else do it. If at all possible let another do it. Who cares if they load the dishwasher wrong, at least the dishes are being done.

3. Take naps. Sleep when the baby sleeps. If you have other children suggest a snuggle time, story time, etc... Find ways to rest.

4. Treat yourself with the same compassion and kindness you treat others with.

5. Drink plenty of fluids: water, juices, and teas. Stay away from soda and sugary drinks.

6. Feed your baby when the baby is hungry, learn hunger cues, like gnawing on hands, rooting and looking for you, feeding the baby before they are crying from hunger will make for a less stressful feeding session.

7. Breastfeed, this has numerous beneficial effects for you and the baby.

8. Tell others what you need. My Advice to Postpartum Families 1. Remind her (the mom) to slow down, or to stop.

Mothers will have more postpartum difficulty if they do not take care of themselves.

2. This may mean you have to learn how to drop off the other kids at school, laundry, dishes, etc... For most tasks YouTube has a video for that.

3. Issues like postpartum blues, depression and bleeding, are aggravated by poor nutrition, over working and lack of sleep.

4. Let her nap. I know you may feel left out of the process, or miss talking to her when you have a minute free but even a half hour nap can make all of the difference.

5. Treat her with compassion and kindness. 6. Encourage her to drink plenty of fluids. 7. Encourage her to state her needs.

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Advice to Postpartum Visitors 1. Don’t come if you expect the mother to serve you,

have a clean house or attend to you and your needs. If you are not sure if you are that kind of person, ask a friend. The last thing you want to do is make a mother ill, over tired or stressed at your visit.

2. Don’t just ask to hold the baby. Do a chore before you start snuggling? Clean the bathroom, do a load of laundry, vacuum, make a meal. Show the family how much you care.

3. Offer to watch the baby while the mother showers, or takes a nap.

4. Do not question her choice to breastfeed, not circumcise, have a natural birth, or vice versa. Really those are not topics she needs to be justifying to anyone at this time.

5. Listen to her story without judgment and encourage her.

6. Treat her with compassion and kindness. 7. Encourage her to eat and drink. 8. Encourage her to state her needs. 9. This is not the time to make it about your birth

experience, let her share hers. You may have just read that and thought how rude, or

direct, well as a postpartum care provider and just being me by nature I have to say, there is a reason these are being said. Sometimes people visit the postpartum family and comment like this:

“Oh, so what’s for lunch, we drove all this way...” “Wow, you have a lot of laundry/dishes/kids toys all

over.” "Did you even shower? You knew we were coming?" "I thought I gave the baby an outfit? Why isn't the baby

in it?" Make sure you are considerate and compassionate to

the mother and her family.


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If you are pregnant or are interested in a postpartum doula visit Birth Arts International and check out our provider options. www.birtharts.com

When putting these recipes together I went to my local

markets. I live in a town of 15,000 in the south. Within a 10 minute drive we have 2 farmers markets, 7 grocery stores, 1 health food store and one produce market. We live 35 minutes from the closest larger city.

Why am I telling you this? Well I wanted to let you know I sourced all of these

ingredients in recipe testing from my town. I didn’t want to use ingredients people had to travel for, or find in more expensive high-end stores. So many “healthy” options are often felt to be out of people’s reach and I didn’t want to write a recipe guide that needed a special shopping list.

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“When you study postpartum depression, there is a very clear understanding that in communities where you see more support,

there is less depression.” - Ariel Gore

2 POSTPARTUM SMOOTHIES


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Smoothies Smoothies are essentially ingredients blended until smooth. You can make a smoothie from fresh fruit, frozen fruits, yogurt, milks and pretty much anything else you can imagine. These are really delicious and provide nutritional support for the postpartum period. Smoothies are a wonderful fast, easy meal parents can make themselves, they can be easy and premixed for later. Smoothies can be made from almost any fruit and a lot of vegetables. Smoothies are also called health shakes, or fruit puree. Although smoothies have really only been part of the United States diet since the 1930s, but they have been part of traditional diets in the Middle East and India. Smoothies can be made with just fruit, fruits and vegetables, yogurts, buttermilk, nut milks and lots of other add ins. Often a smoothie contains fruit, a liquid and ice if the fruit isn’t frozen. When compiling these recipes from our collection we tried to keep allergen foods to a minimum. Fruit and Butter Smoothies These are smoothies that have nut butters and fruits. The nut butters commonly used are sesame, almond, peanut, cashew and hazelnut butter. Sesame butter is also called tahini, and it can be found in health food stores, ethnic aisles, or small Asian and Middle Eastern grocery stores. The fruits can be fresh or frozen. Some dried fruits like dates, apricots and peaches can be soaked and used in smoothies also. When using fresh fruit make sure it is cleaned and all stickers are removed, and that they are pitted, cored and all stems are removed. When making a smoothie you add more or less liquid to get the consistency you want. Experiment and don’t be afraid to just throw a handful of fruit into the smoothie and see what happens.

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Banana -Almond Smoothie 1 cup almond butter 1 1/2 to 2 cups water for consistency 2 to 3 frozen bananas 1 whole vanilla bean 1 tablespoon sweetener, optional, this can be honey, molasses, agave nectar, or rice syrup. Blend in until smooth and creamy. This has lots of protein. You can also add two tablespoons unsweetened cocoa powder if you want, or use peanut, cashew or hazelnut butter. Serves 2-3 Mango Mama Smoothie 1 1/2 cups chopped ripe mango 1/2 Haas avocado, peeled, pitted, and chopped 1/2 cup yogurt, you can use a mango yogurt if you want. Other flavors that complement are peach or papaya. 1/4 cup skim milk, almond, sesame, or goat’s milk 2 tablespoons sweetener like honey, agave, molasses, or cane syrup 2 teaspoons lime juice 1/4 cup crushed ice Blend well. Serves 2-3 Bustin’ Out Beets! 1 cup cooked beets, chopped 1 cup frozen raspberries 1/2 -1 cup cranberry juice, depends on the desired consistency 1 cup yogurt, plain or flavored Blend well and serve cold. Makes 1-2 servings. Perfect Postpartum Pumpkin Smoothie 1 cup pumpkin purée, fresh or canned. If you are using fresh pumpkin, make sure it is well cooked and cooled. 1 large ripe banana 1 cup soymilk, almond milk, milk 1/2 teaspoon pure vanilla extract


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1 1/4 teaspoon pumpkin pie spice 5 ice cubes Blend well until smooth and creamy, makes 1-2 servings. Peanut Butter Smoothie 2 frozen bananas ¼ -1/2 cup water (you can also use milk, dairy or not) 2-3 tablespoons organic peanut butter or almond butter. Blend until smooth. 1-2 servings Chocolate Peanut Butter Smoothie 2 frozen bananas ¼ -1/2 cup water (you can also use milk, dairy or not) 2-3 tablespoons organic peanut butter. 2 tablespoons chocolate, I like cacao, but any unsweetened cocoa is fine. 1-2 tablespoons maple syrup (to taste, if the bananas are really ripe you may find you need just a tiny bit if any sweetener.) Blend until smooth. 1-2 servings. Chocolate Smoothie 2 frozen bananas ½ cup liquid, milk, cream, soymilk, etc.. 2-3 tablespoons agave nectar, maple syrup or other

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sweetener 2-3 tablespoons cocoa powder Blend the banana and sweetener, slowly adding the cocoa powder and liquid until you have the consistency and taste you desire. Garnish with a few fresh raspberries, a sprig of mint, or drizzle a little agave nectar or maples syrup on the top and sprinkle on a little sea salt for a salted caramel garnish. Almond Coconut Joy 1 cup coconut water ½ cup almond milk 3 tablespoons flaked coconut 1 tablespoon cocoa powder 6 ice cubes Blend well until smooth and creamy. Deep Hydration Smoothie 1 cup pitted cherries 1/2 cup coconut water 1 small cucumber, deseeded, and peeled 1/2 small peeled, pitted avocado Blend until smooth and creamy. The cucumber supplies wonderful hydration, and the avocado supplies a highly nutritious fats. Tastes Like PB&J 2 cups strawberries 1 cup chilled unsweetened soymilk or almond milk 3 tablespoons smooth almond butter 6 ice cubes Blend well until nice and creamy. Yogurt Smoothies These smoothies use dairy, soy or almond yogurt, and blended fruit. These are a good way to get probiotics and protein. Use the type of yogurt you want, Greek for a thicker, richer smoothie, regular full fat to feel satiated, and fat free for a snack smoothie.


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Goddess Smoothie 1 cup Greek Yogurt 2 tablespoons local fresh honey 2 drops vanilla extract ½ cup fresh fruit, your choice. Blend well, and eat. This is based on a traditional Greek breakfast of fresh fruit and yogurt. You can omit the vanilla and use the extra as a holistic and nourishing facial. Apply to face and rinse off in ten minutes. I know as a mom I love things that do double duty. Raspberry Yogurt Smoothie 1 cup yogurt, vanilla or plain 1 1/2 cups soymilk or almond milk 1 cup unsweetened frozen or fresh raspberries 1 medium banana Add a few ice cubes if you don’t use frozen raspberries. Blend well and enjoy. Peach Yogurt Smoothie 1 whole peach chopped, nice and ripe 1/2 cup milk, nut milk, etc.. 4 cubes of ice 1 cup peach or vanilla yogurt. Blend until smooth and creamy. Citrus Mania 1 orange or blood orange peeled and segmented, or you can use 2-3 clementines. 1 lemon peeled and segmented 1 red grapefruit peeled and segmented 3/4 cup nonfat plain Greek yogurt or you can use grapefruit or blood orange yogurt 2 tablespoons honey, agave nectar or maple syrup 5 ice cubes Blend until smooth. Blueberry Yogurt Smoothie This smoothie is also great for supporting urinary tract

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infections, which can occur in the postpartum period. 1 cup yogurt (plain, unsweetened) 2 cups fresh blueberries ¼ cup unsweetened cranberry juice 5-6 ice cubes. Blend well and until smooth. Lassi 1 3/4 cups plain yogurt 4-6 cubes ice, crushed 1 1/2 cups ice water 2 teaspoons sweetener 1 pinch salt Blend all together until smooth. Mint Lassi 5 tablespoon finely chopped mint leaves 2 cups plain yogurt 1/2 teaspoon sea salt ½ teaspoon roasted, ground cumin seeds 1 cup of chilled water 4-6 ice cubes Place the yogurt, mint, cumin seeds, salt in a blender. Blend for a few seconds. Add water and ice, blend till frothy. Garnish with roasted cumin seeds and mint. Plain Sweet Lassi 1 green cardamom pod 2 cups natural unsweetened yogurt 1 ½ teaspoon sweetener 1 teaspoon rose water 1-2 cups ml cold water, to the desired consistency 4 mint leaves Use the back of a spoon to gently crush a green cardamom pod, until it splits. Remove the seeds with your fingers, and throw away the outer case. Place the cardamom seeds into a blender along with the rest of the ingredients and blend until smooth. Garnish with mint.


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Mango Lassi Mango Lassi has been my son’s favorite beverage since he was two. It is really best to use fresh mango, but canned, frozen or even mango juice can be used. 1 cup plain yogurt 1/2 cup mango pulp 1 cup crushed ice 3 table spoons sweetener Blend all of the above. If the consistency is too thick, add a little water. Banana Lassi Recipe 6 ice cubes 1/2 cup water 1 cup yogurt 2 ripe, peeled bananas 1 teaspoon honey 1 crushed and de-seeded cardamom pod Blend well and enjoy. Strawberry Lassi 1 lb. fresh strawberries 1/2 cup sweetener 1/4 teaspoon ground cardamom 1 pinch sea salt 2 cups plain yogurt 1 cup ice cubes Blend ice in the blender, add yogurt, herbs, fruit and sweetener to taste. You can also make a smoothie pie. Make a graham cracker crust, and add a smoothie mixture and extra yogurt to fill the pie pan and freeze.

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Green Smoothies Green Smoothies get their name from the color and the use of green vegetables in the smoothie. Some commonly used greens are kale, spinach and chard. Spring in Your Step 2 very ripe pears, cored and rough chopped 2 ripe apples cored 2 kiwi fruits peeled. 1 cucumber, peeled. Blend until smooth and creamy. Very nourishing and refreshing. Farmers Market Green Smoothie 2 apples, cored and rough cut 2 small, very ripe pears, cored and rough cut 1 peach, pitted 1 lemon, juiced 1 tsp. grated ginger 3 to 4 cups water 4 collards leaves- chopped 3 kale leaves-chopped 2 large handfuls spinach leaves Blend well until smooth. Citrus Avocado Smoothie 1 avocado, pitted and peeled 1 peeled orange 1 Banana 1 stalk celery 1/2 apple Blend until smooth and creamy. Mango Smoothie 1 medium banana 1 mango, peeled 1 cup milk or nutmilk 1 cup yogurt of choice, you can use a mango yogurt, vanilla, plain or peach flavored.


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1/2 cup pineapple juice Freeze the banana, the mango, and the yogurt for 1 hour before making the smoothie. When ready, combine all ingredients in blender and process until smooth. Serve cold. Mango Chia Smoothie 1 cup unsweetened almond milk 1 cup frozen mango 1 ripe banana 1 handful fresh spinach 1 teaspoon chia seeds Soak the chia seeds in the almond milk for an hour. Blend the seeds and almond milk and add all of the fruit and blend until creamy. Chia is an edible seed grown in Mexico dating back to Mayan and Aztec cultures, it comes from the desert plant Salvia hispanica. "Chia" means strength, and folklore has it that the tiny black and white seeds act as an energy booster. This makes a lot of sense, because chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.

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Breastfeeding Smoothies These are smoothies that pack a breastfeeding specific nutritional wallop. Almond Smoothie 2 Tbsp. almond butter 1/3 cup water, almond or oat milk 1/2 cup cooked oatmeal, cooled 1 cup frozen bananas 2 tbsp. nutritional yeast 1 tsp. flaxseed meal, or hemp seed ground 3 pitted dates, soaked for 20 minutes ½ cup unsweetened yogurt Blend well. Serves 2-3 Breastie Smoothie! 1 medium banana 2 - 3 tablespoons nut butter of choice 1 cup almond milk 2 tablespoons flaxseeds 3 tablespoons oats 1 teaspoon ground cinnamon Blend well and enjoy. This is a lovely nourishing smoothie that supports the postpartum body. Cashew Smoothie- Breastfeeding 1 handful cashews or 1/4 cup cashew butter 1/2 cup frozen blueberries, or raspberries 2 frozen bananas, sliced. I like to slice before freezing 8-10 ice cubes Blend well After the initial blending add 1 tbsp. nutritional yeast 2 tbsp. honey, agave nectar, molasses, or rice syrup 2 tbsp. coconut oil Blend until smooth and creamy. Serves 2-3 Overnight Oatmeal Smoothie- Breastfeeding 1/2 cup coconut water or juice like pineapple, apple or


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topical 1/2 cup coconut milk or cream, unsweetened 2 tsp coconut oil 1/2 cup Swiss chard 1/2 cup chopped fresh pineapple 1/2 cup fresh mango 1 cup kiwi fruit, 2 kiwis usually 1/4 cup old fashioned rolled oats 1 1/2 tsp chia seeds 2 tbsp. ground flaxseed 1 tbsp. Nutritional Yeast Blend well, and place into glass jars. Cover and allow the smoothie to sit overnight. In the morning you will have a nourishing oatmeal pudding smoothie.

"To the world, you are one person but to one

person, you are the world." - Author: unknown

Green Boobie Blessing 1 cup almond milk, or any milk you choose 3/4 cup fresh young Thai coconut meat 2 tbsp. hemp protein powder, or flaxseed 3-4 soft Medjool dates, pitted 2 large handfuls of fresh spinach 1 cup frozen strawberries or peaches Handful of ice, or 5-6 cubes. Blend well and serve. 2-3 servings Sesame BF Smoothie 2 heaping tablespoons tahini 1 1/5 cups almond milk, sesame milk, or full fat organic milk 1 teaspoon coconut sugar, or other sweetener to taste. 6-10 ice cubes or 5 ice cubes and a frozen banana. 1/2 teaspoon cinnamon powder or a sprinkle of powdered

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cardamom. Blend until smooth and creamy, add more liquid as needed. 2-3 servings. Postpartum Nutrition Smoothie 1/2 cup coconut juice or water, the fresher the better 2-3 medjool dates- soaked. 1 cup soaked cashews or hazelnuts 1/2 cup of infusion of nettles, red raspberry leaves and milky oats, or you can make a cup of your favorite pregnancy tea. 1 handful of fresh raspberries, which are wonderful for pregnancy, and postpartum, and full of vitamins and minerals. 1 ripe banana Soak the nuts and dates for an hour. You can soak them together. The sugars in the dates will assist in breaking down the nuts. Strain and add to the blender. In a blender add the ingredients rest of the ingredients and blend until smooth. If you want a cold treat you can use frozen bananas and raspberries. This will make enough for more than one serving. Instead of nuts you can use yogurt, or plain silken tofu. Relaxation Smoothie 2 pints water 1 cup strawberries 1/2 tablespoons cinnamon powder Juice from one lime or one lemon. Blend all together. This is a wonderful nourishing and revitalizing smoothie. Very refreshing.


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"My intention in making a comment about the importance of breastfeeding has nothing to do

with the law. It comes from my passion and beliefs about children."

-Gisele Bundchen

3 POSTPARTUM HERBAL TEAS

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Teas for the Postpartum Period- many of these recipes are part of my public repertory, and some may look familiar, but we have a few new ones to share with you also. Herbal teas are a so nourishing and relaxing and a great way to take a second to yourself. Basic preparations for making herbal teas. An infusion is made by pouring boiling water over the herb matter and allowing it too steep for at least 20 minutes. (It can sit overnight. As a rule, I allow four hours.) Infusions are made from flowers, leaves and soft stems. I often do this in a teapot or a canning jar. A decoction is made by placing the plant matter in hot water and allowing it to simmer for 20 minutes. This is done in the stovetop, in a saucepan. Harder stems, roots and barks are decocted. A part is a base measurement. Depending on the desired quantity, a part is one tablespoon, teaspoon, cup, etc. How to tell a herb's quality? The herb should retain the same color as when fresh. Leaves and roots should look alive. The plant matter should look and feel like the plant still. The herbs should have its distinctive odor. The herbs should have retained its fresh taste. This does not necessarily mean good

Increasing Milk Herbs for Breastfeeding Galactogogues encourage the establishment of milk production as well as increasing total volume. Most women naturally produce enough milk. Nettles, Blessed Thistle leaf, Fenugreek, Coriander, Spearmint and Oats, are all beneficial herbs for breastfeeding.

You can make an infusion for each of herb, 1 teaspoon per cup of water.

Helpful foods include apricots, asparagus, green beans, carrots, sweet potatoes, parsley, all leafy greens and grains.

Drink plenty of fluid. Rest: lack of sleep produces milk shortages. Stimulate the nipples by allowing the baby to suck often and feed on demand.

Decreasing Milk Herbs- Sage, Parsley, Cabbage compress or poultice. If a mother decides to cease the breastfeeding relationship teas made with Parsley and Sage are great herbs to choose.


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tasting. The herb should retain its effect. Does the herb work effectively? The four things to remember are: Color, what color is the plant fresh? Does the herb look like the parts you want to use, if a flower does the dried matter look like flower or does it look like stems mostly? Sift the herbs through your fingers, feel the plant, look at the color, textures and the matter present. Does it have a lot of “herb dust”? The more a herb is broken down, the shorter the shelf life. The more the herb is broken down the more powdered matter, "herb dust" that will be present. Smell, does the herb have a fresh and potent smell? Does it smell musty and old? The herb should smell vibrant and fresh. Put your face into the plant matter, jar or wrap your herb in a muslin cloth and place your face in it, smell. Taste, does the herb taste like the plant fresh? Eat some, pulverize it with your fingers and taste the herb pieces. Making sure the plant is freshly dried will really make a difference to your teas taste and effect. Effect, this is how well the plant matter works. Does the herb have a strong potent effect? Try it, Remember to choose only ethically wildcrafted herbs and organic herbs. Wildcrafted refers to herbs being ethically harvested in the wild. For this section, if I did not grow the herbs I ordered them. You can find a lot of wonderful herbal stores online that sell dried herbs.

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YOU ROCK! Mamma Tea and Infusion This tea is great for the postpartum period. It is pretty, vibrant and has a mellow soft flavor. 2 tablespoons chamomile flower (Matricaria recutita) 2 tablespoons hibiscus flower (Hibiscus sabdariffa) 1 tablespoons rose petal (Rosa spp.) 1 teaspoon lavender flower (Lavendula officinalis) 1 teaspoon rose hips (Rosa canina) 3 tablespoons lemon balm leaf (Melissa officinalis) Make this by the gallon. It is rich in nervines, vitamins and minerals. Mom, family and care providers can drink this throughout the day, hot or cold. Nervines are herbs that nourish the nervous system.

"It's not like I'm cooking! I'm breastfeeding - I

feel like that's the best cooking I could do." -Marcia Cross

Mama Milk 1 part blessed thistle (Cnicus benedictus), also known as mothermilk thistle. The herb contains B-complex vitamins, calcium, iron and manganese. Blessed thistle is also a traditional bitter used to aid digestion. 2 parts nettle (Urtica dioica). Nettles are one of the most widely applicable plants. They strengthen and support the whole body. Throughout Europe, they are used as a spring tonic and general detoxifying remedy. Rich in chlorophyll, iron and calcium, nettles increase breastmilk and energy. 2 parts red raspberry leaf (Rubus ideaeus). Red raspberry leaf is rich in calcium, magnesium and iron. 1 part fennel seed (Foeniculum vulgare). Fennel seed increases the flow of milk. ¼ part fenugreek (Trigonella foenum-graecum). Fenugreek is an adjunct milk increaser. The chemical components of fenugreek seed include iron, vitamin A, vitamin B1, vitamin C, phosphates, flavonoids, saponins, trigonelline and other alkaloids. This wonderful seed is also high in fiber and protein.


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Crush the fenugreek and fennel seeds. Mix ingredients and add 2 teaspoons to a cup of gently simmering water. Simmer for 10 minutes because of the leaf matter that is present. Mama With a Cold Tea Sometimes, when mom isn’t feeling great, she worries about milk production. This tea can help fortify her milk and treat her cold symptoms. 1 part rosehips (Rosa canina). (Some varieties boast five to 10 times more vitamin C than an orange.) Rosehips are considered depression fighters. 1 part red raspberry leaf (Rubus ideaeus) 1 part red clover (Trifolium pratense). Red clover contains isoflavins and bioflavonoids. It is considered a gentle blood cleanser. Prepare as an infusion. Place 2 teaspoons dried plant matter in a cup and add 1 cup of hot water. Mother Anxiety Often mothers will experience a stressful or anxious period in the first few weeks postpartum, this can assist with controlling these feelings. 1 part motherwort (Leonurus cardiaca). Motherwort is great for stress and anxiety. ½ part peppermint (Mentha piperita). Peppermint is great for tension and nervousness. 1 part nettle (Urtica dioica) Prepare as an infusion. Milk Seed Tea These common seeds are used for milk production all over the world. They are flavorful, too. 1 part red raspberry leaf (Rubus ideaeus) ½ part fennel (Foeniculum vulgare) ½ part anise (Pimpinella anisum) (increases milk flow) ¼ part caraway (Carum carvi)(increases milk flow) Crush seeds and mix with red raspberry leaf. Prepare as an infusion, because the seeds have a high volatile oil

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content, and you don’t want to be overpowered. Nervous System Nourishment Tea This is good for when you are exhausted and need sleep, and it offers a gentle nourishment of an over tired and agitated mother. 1 tablespoon Chamomile (Matricaria chamomilla) 2 tablespoon Lemon Balm (Melissa officinalis) 1 tablespoon Oats (Avena sativa) 1 tablespoon Rose Hips (Rosa canina) Prepare as infusion. Use 1-2 teaspoons per cup of water. Postpartum Mood Tea This tea is good for mood balancing. 2 tablespoons nettle (Urtica dioica) 2 tablespoons oats (Avena Sativa) 2 tablespoons lemon balm (Melissa officinalis) 1 tablespoon rose hips (Rosa canina) You can use 1 teaspoon per one cup of water. Postpartum Sunlight Tea This tea is good for bringing the sunlight back in. 1 tablespoon chrysanthemum flowers (Chrysanthemum morifolium) 1 tablespoon horsetail (Equisetum Arvense) 1 part dandelion leaf (Taraxacum officinale) Add one teaspoon per cup of water. Postpartum Tonics This is good for nourishing the postpartum body, with vitamins and nutrients. 1 tablespoon raspberry leaf (Rubus ideaeus) 1 tablespoon strawberry leaf 1 tablespoon nettle (Urtica dioica) 1 tablespoon rose hips (Rosa canina) Add one teaspoon per cup of water.


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Postpartum SUN tea 2 handfuls fresh herbs or 1 handful dried herb like lemon balm, hibiscus, peppermint, lavender, bee balm, or lemongrass. 3 very thin slices peeled fresh ginger 1 lemon or orange sliced thin. Place a handful or two of fresh or dried herb into a gallon clear jar. Fill the jar with water and place on a sunny stoop, porch, etc.. Allow the tea too steep for at least 4 hours. You can add honey, agave or sugar to taste. Post-Partum Tea 1 tablespoon Licorice root (Glycyrrhiza glabra) 1 tablespoon Rosemary (Rosmarinus officinalis) 1 tablespoon Spearmint (Mentha spicata) 1 tablespoon Raspberry leaf 1 tablespoon Skullcap (Scutellaria lateriflora) Allow the licorice to simmer for twenty minutes turn off heat and add the other herbs. Allow too steep for ten minutes. Use 1 teaspoon per cup of water. This tea is good for overall postpartum health and well-being. Postpartum Fortifier Tea 2 tablespoons nettles 2 tablespoons alfalfa leaf (Medicago sativa) 3 tablespoons marshmallow root (Althaea officinalis) ½ tablespoon fennel seed ½ tablespoon fenugreek seed 1 tablespoon astragalus root Prepare as infusion. Use 1-2 teaspoons per cup of water. Comforting Tea 1/2 cup licorice root (Glycyrrhiza glabra) 1/2 c peppermint leaf cut 1 tablespoon fennel seed 1 tablespoon basil

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1 teaspoon vanilla powder Add one teaspoon herb per cup of water. Agua de Jamaica 3 quarts water 1/2- 1 cup sugar to taste 1 cup hibiscus flowers (dried) 1/2 cinnamon sticks (optional) 3 slices ginger (optional) 1-2 allspice berries 3 tablespoons lime juice 1 sliced orange, cut into slices 1 sliced lime, cut into slices In a large container add 2 quarts boiling water, add the herbs and flowers. Allow the tea too steep for 30 minutes. Boil the 1 quart of water in a sauce pan and add the sugar, boil for 3-5 minutes. Strain the two quarts and place in a large pitcher. Add the sugar water, lime juice and fruit and incorporate both mixtures. Chai Spice Tea 1/2 of a star anise star 10-12 whole cloves 6-7 whole allspice 1 heaping teaspoon of cinnamon bark (or 2 short sticks) 6-7 whole white peppercorns 1 cardamom pod opened to the seeds 2 cups water 4-5 cups milk or milk alternative. 2 heaping tablespoons of a high quality black tea. In a saucepan add two cups of water and all of the herbs, except black tea. When it has come to a boil, turn the heat to low or simmer. Add the back tea and the milk, allow the chai to get hot. Strain and serve, sweeten to taste.


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COCOA! CHOCOLATE! YUM! Technically hot cocoa is not a tea, but in other ways it is. So for this I am suggesting we add it to the tea compartment. Cocoa is made from chocolate and that comes from a plant, and chocolate is really beneficial for mood and supplies important trace minerals. Spiced Raw Hot Chocolate 2 cups almond milk 2 tablespoons chopped almonds 1 tablespoon sweetener of choice, like agave nectar, maple syrup or the like 1 tablespoon cacao powder ½ tsp cinnamon powder, or 1 cinnamon stick 1 cup water Combine in a blender 1/2 cup of the almond milk and almonds; blend until creamy. This will take about 3 minutes. Combine the almond milk and almond mixture in a pot with the sweetener, cacao powder, cinnamon, water and bring to a boil. Remove from heat, stir and serve immediately. Cocoa YUM! 1/3 cup unsweetened cocoa powder 3/4 cup sweetener of choice, honey, agave nectar, maple syrup, sugar, etc.. 1 pinch Himalayan salt 1/3 cup boiling water 3 1/2 cups milk 3/4 teaspoon vanilla extract 1/2 cup half-and-half cream Combine the cocoa, sweetener and pinch of salt in a saucepan. Blend in the boiling water, slowly bring this mixture to a slow boil while you whisk. Simmer and stir for about 2 minutes. Be careful the cocoa does burn. Stir in 3 1/2 cups of milk and heat until very hot, but do not boil.

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Remove from heat and stir in the vanilla. This will make about 4 servings. Stir in the cream to taste. You can add a 1/2 teaspoon cinnamon, or a pinch cayenne pepper, or a slice of ginger just before you remove the cocoa from the heat. Herbal Hot Cocao 4 tablespoons ashwagandha powder 1 tablespoon cinnamon 7 tablespoons cocoa powder 5 cups of milk, dairy or milk alternative Sweetener to taste. In a sauce pan add the milk, and whisk in the cocoa and the herbs, on medium heat. Whisk ingredients to combine. Drizzle in sweetener while whisking slowly until cocoa reaches desired sweetness. Reduce the heat and let it simmer for 20 minutes, stirring occasionally.


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"The most important thing she’d learned over the years was that there was no way to be a perfect mother and a million ways to be a

good one." - Jill Churchill

4 NON-DAIRY MILKS

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MILKS Milks for Breakfast, these milks can be used for coffee, tea, cereal and baking. They can also be used in smoothies for the extra liquid. You can find adding a little cinnamon and nutmeg can elevate your nut-milk to a higher level. Nut milks also taste super yummy in Chai. For those who love dairy milk, you can more and more find grass-fed, organic and hormone free cow and goats’ milk. Grass-fed milk is what my eldest son says is the best milk ever! Organic cows and goats milk can be found in most grocery store dairy departments. You no longer have to go to a health food store to find it. Easy Oat Milk 1 cup Oats, rolled (raw) you can find organic and gluten free oats. 5 cups Water 1 teaspoon Vanilla Extract Directions: Combine all ingredients in a saucepan, bring to a rolling boil, cover and simmer for 1 hour. Strain through cheese cloth, and store in the refrigerator. You can make this milk gluten free using gluten free oats. Easy Rice Milk 1 cup cooked brown rice 4 cups hot water 1 tsp. vanilla Add all ingredients into a blender, puree for about 5 minutes (until smooth) Let sit for 1/2 hour Pour into container being careful not to let the sediment at the bottom pour into the new container, you can strain the sediment out or pour carefully.


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Hemp Milk 1/4 cup shelled hempseeds 1 cup water Flavor- for this you can use a teaspoon maple syrup, vanilla, agave nectar, or honey. Place the seeds into the blender and add the water until it is about 1 inch above the hemp seeds. Blender at a pulse or varying speeds, this agitates the seeds to assist them in blending. You want a thick hemp cream to develop. Continue to drizzle water into the blender as you are blending. Do this until you have the milk at the consistency you want your milk. Almond Milk 1/2 cup Raw Blanched Almonds 2 cups cold water 1-2 teaspoons pure maple syrup (optional) Place blanched almonds in a blender with 1 cup cold water, allow the almonds to sit and soften for about 15 minutes. Run the blender at high speed for 2 or 3 until the almonds are emulsified into the water. Strain through a fine sieve. Pumpkin Seed Milk 1 liter water ½ cup pumpkin seeds 1 tablespoon raisins Soak the raisins and pumpkin seeds in the water for 4 hours and then blend for 4 minutes, until smooth. Pumpkin seeds have a lot of zinc. Lavender Milk 2 cups milk ¼ teaspoon lavender flower Heat the milk with the lavender flower, strain and drink. Great before bed.

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Spiced Milk 2 cups milk Pinch ground cardamom Pinch ground nutmeg Put the milk in a small saucepan and heat over low heat until warm. Pour into a cup, add the spices, and stir to combine. Sweet Warm Milk 2 cups milk ¼ teaspoon vanilla Sweetener to taste ¼ teaspoon cinnamon Heat the milk and add the cinnamon, vanilla, and sweetener and remove from heat and serve. Cinnamon Bun Warm Milk 3 cups milk ½ teaspoon vanilla extract or seeds from one pod Brown Sugar to taste ¼ teaspoon cinnamon 1/8 teaspoon nutmeg Pinch sea salt, like 5 grains. Heat the milk and add the vanilla, cinnamon, nutmeg and sweetener. For all of the milk recipes you can use dairy, goat, oat, soy or almond milks, or any other milks.


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“Truthfully, being pregnant is changing me as a person. Each day is part of this amazing journey that has completely shifted the focus

of my life and made me reevaluate my personal and professional goals.”

- Holly Madison

5 POSTPARTUM VITALITY JUICES

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Juicing Tips -Wash produce thoroughly. Unwashed produce can be contaminated with bacteria, or have oil or waxes on it. -If your juicer has a pulp basket you can line it with a plastic bag, like a shopping bag or old bread bag. -Cut or tear produce to fit through the juicer easily. So cutting fruits in half, or ripping leaves to fit more easily through the juicer. -Some people like to re-juice their pulp to get all of the juice out of the fruits and vegetables. -Rinse juicer immediately to prevent pulp from drying onto your screens, which makes everything a lot harder to clean later. -Store in the fridge. Juice will keep for 24-48 hours in the fridge. -Keep in airtight container. Store your juice in an airtight container, use glass canning jars, these can freeze also. Check to make sure before freezing, but I love them because they can freeze and thaw. -Fill the container full to prevent oxygen from getting in which can deplete the nutrients. Freezing is also an option but less desirable than refrigeration, freeze immediately after juicing. Peel or not peel? That is up to you. Generally I don’t peel anything, I just scrub the fruit or vegetable. But if a cucumber has a really bitter peel, or a sweet potato has a really thick peel I will peel them. Peeling is a choice. I will often not peel lemon or limes before I juice them, but I always peel grapefruits, oranges and other citrus. You can experiment and find what works for you. Washing Wash everything, a gentle rinse or soak in a bowl for berries, a good scrub for dirty root vegetables.


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Buying? I try to grow a lot, but when I can’t or don’t have what I want growing, I try to find it at the farmers market first, then I try to find local, organic offerings. Sparkling Water Beverages These are a great way for you to get necessary hydration. Many others find it easier to drink flavored water, or mineral water instead of plain water. Ginger Ale- Fresh 1 liter sparkling mineral water 1/4 cup freshly juiced ginger 2 cups freshly juiced green apple Mix together and serve. Add the ginger to taste, some people like a really strong ginger ale and others a mellow one. Fresh Pink Grapefruit Spritzer 1 liter sparkling water 1 cup fresh pink grapefruit juice Combine and drink. Essentially you can add any fresh pressed juice, or commercial juice to make a lovely fresh spritzer. You can also add fresh herbs like lavender, mint, and rose petals to make an herbal infused spritzer. Lemonade Spritzer 1 liter sparkling water ½ cup lemon juice 1 teaspoon sweetener, like honey or agave nectar. Mix together and serve. Hibiscus Spritzer 1 cup strong hibiscus tea 1 liter sparkling water 1 cup fresh raspberries

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Mix the tea and water together and float the raspberries in the water. Lemon Balm Spritzer 1 cup fresh lemon balm crushed 1 liter sparkling water Add the lemon balm to the water, allow it to infuse for 10 minutes and strain before serving. Sparkling Orangeade 1 liter sparkling water 1 cup fresh squeezed orange juice 1 orange sliced Mix together and add the sliced before serving. You can add orange zest to the mixture. Cola Flavor Make a simple syrup Make a simple syrup with the juice and zest of one orange. 2 parts sugar 1 part water Bring the water to a boil. Dissolve the sugar into the boiling water, gently stirring, make sure you do not splatter yourself. Once the sugar is dissolved completely, remove the pan from the heat. (Note: Do not allow the syrup to boil for too


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long or the syrup will become too thick, and more like a candy). Allow to cool completely and thicken, then bottle. You can instead of a sugar based simple syrup use maple syrup or agave nectar. Take one cup of hot simple syrup and add 6 cinnamon sticks 1 orange, juiced and zested Pinch of nutmeg Pinch of coriander 1 lemon juiced Whisk into the simple syrup. Bring to a simmer, and simmer on very low heat for 10 minutes. Allow this too steep for 2 hours. Add one cup of strained syrup to 1-2 liters of sparkling water, depending on how strong you want the blend. Pear Spritzer 1 cup pear juice 1 cups sparkling water 1 soaked date juice. Soak a date in 2-3 tablespoons water, pour the water off in 2 hours, or more, and add to the pear spritzer.

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Juicy Juicy Juicy, Juicing Recipes! Use a juicer to make these recipes. Many resources will tout one type of juicer over another, but I think it is more important to juice, than worrying about a juicer brand, unless you do it every day. Apple Juice 2 Macintosh (Mac) apples 2 Pink Ladies 2 Rome apples Juice and enjoy this mellow apple blend. You can though use any variety of apple you like. Apple Melon Juice 3 apples 1/2 cantaloupe 1/2 honeydew 7 kale leaves 8 Romaine lettuce leaves Juice and serve well chilled Berry Mint Juice 2 cups fresh blueberries 3 kiwifruits 20 strawberries 2 cups packed mint leaves Juice and enjoy. Blackberry Kiwi Juice 1/2 large pineapple, peeled, cored and cut into cubes 2 cups blackberries 1 kiwifruit 1 pear Clean and juice all. Blueberry Apple 2 cups of blueberries 3 apples, tart apple variety Juice and enjoy.


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Berry, Berry, Berry Whoaaaa! 1 cup fresh blueberries 1 cup blackberries, ripe and juicy (if you can keep from eating them) 1 cup strawberries 3 apples- Macs work good with this blend, but any variety is fine. Juice and enjoy. B-B-A 1 cup blueberries 1 cup blackberries 2 apples Juice and enjoy, this a great juice for infusing you with Polyphenols an antioxidant. Blueberry Peach 2 cups blueberries 3 ripe yellow peaches or nectarines Juice and enjoy. Berry Pear Cucumber 2 cups blueberries 1 pear 1 cucumber 2 stalks celery Juice and enjoy. Beet Juice 3 green apples 1 medium beet Clean the beet well. Beet Apple 2 beets 3 apples 3 sticks celery Clean the beets well and juice all.

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Beet Citrus 1 navel oranges 2 mandarin oranges, or tangerines 3 red beets Juice and enjoy. CitrusBerry 2 cups blueberries 2 oranges, or 3 tangerines 1 pink grapefruit Juice and enjoy. Citrus Kiwi Love! 1 grapefruit (pink) 2 peeled kiwis 2 oranges 10 strawberries Juice and enjoy. Citrus Medley 2 ruby red grapefruits 2 oranges 2 tangerines 1 lemon 1 lime Juice and serve over crushed ice. C-C-A-L 1 cucumber 4 stalks celery 2 apples 1 head Romaine lettuce 1 lemon Juice and enjoy


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Celeriac Juice 4 carrots 1 apple 1/2 celeriac root, peeled 1 bunch beet greens Dragonfruit Juice 1 dragon fruit, peeled 2 cups watermelon Juice and pour over crushed ice. This light and refreshing juice is great on a hot and sticky day. Dewberry Juice 3 cups dewberries 2 cups concord grapes 2 apples Juice and enjoy. This juice is very tart and flavorful. Muscle Juice If you have sore muscles you may really enjoy this juice. 4 cups pitted cherries, tart 1 apple 1 cup raspberries Juice and enjoy, many find tart cherries excellent for sore bodies.

Giving birth and being born brings us into the essence of creation, where the human spirit is courageous and bold and the body, a miracle

of wisdom. - Harriette Hartigan

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Grape! 6 cups of red grapes 2 cups concord grapes 2 apples 1 cup blackberries Juice and serve with crushed ice. Grape Gold 9 cups of grapes- any type you like. 1 lemon 3 apples Juice and serve cold. Plum Movement Juice This can help with bowel function postpartum. 6 plums pitted 3 apricots pitted 1 apple Juice and drink over ice. Romaine-Juice 1 head Romaine lettuce 2 green apples 2 oranges 4 celery stalks 1 cucumber Juice and enjoy cold. You can mix it up by adding a lemon. Sunrise Sunset 1 large sweet potato, peeled 1 carrot 2 red bell peppers 2 red beets 2 apples 1 orange Juice and this one can be served warm or cold.


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Sweet Love! 1 sweet potato 1 parsnip 3 apples Juice and enjoy this savory addition to your juices.

Watermelon Cooler 1 cucumber 3-4 cups watermelon

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Watermelon Aqua Fresca 4 cups of cubed watermelon (seedless or remove seeds) 2 tablespoon of freshly squeezed lemon juice Juice and add a lot of ice. Watermelon Ginger 4 cups of cubed watermelon (seedless or remove seeds) 2 tablespoon of freshly squeezed lemon juice A small cube of ginger, the size of your pinky nail, if you are not a huge fan of ginger, you can add even less. Watermelon Orange 4 cups of cubed watermelon (seedless or remove seeds) 2 medium peeled oranges Juice and enjoy. Well if you can’t tell, watermelon is one of my favorite fruits. I feel it keeps me hydrated in summer and fresh feeling inside. Watermelon Orange Pineapple 3 cups of cubed watermelon (seedless or remove seeds) 2 oranges peeled 2 cups peeled and cubed fresh pineapple Juice and enjoy. Watermelon Juice Lime 3-4 cups of cubed watermelon (seedless or remove seeds) 1 lime (squeezed or peeled) Juice and enjoy. Watermelon Raspberry 3 cups cubed watermelon 3 cups raspberries 2 pears Juice and serve with ice. HoneyWater Juice 4 cups of watermelon (seedless or remove seeds) 2 cups of honeydew melon Juice and enjoy, great served with mint and crushed ice.


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CaMel Watermelon Juice 4 cups of cubed watermelon (seedless or remove seeds) 3 carrots, washed 2 cups of cubed melon (honeydew, casaba, Crenshaw or cantaloupe) Juice and enjoy. Watermelon Mango 3-4 cups of watermelon (seedless or remove seeds) 2 cups of fresh mango Juice and enjoy. Watermelon Apple Lime 3-4 cups of watermelon (seedless or remove seeds) 2 apples- I love macs, many people love pink ladies, granny smiths, cortland, etc.. Use any apple you want. ½ lime- you do not have to peel unless you want too. Juice and enjoy. Watermelon Cucumber 3-4 cups of cubed watermelon ( seedless or remove seeds) 1 cucumber (peeled or with peel) Juice and enjoy. This is great for when you are feeling depleted and dehydrated.

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Green Juices Calm Cucumber 4 cucumbers 1 head Romaine lettuce 1 apple This is a refreshing juice. Green Lemonade 1 bunch kale, for a mellower taste you can use Romaine lettuce or spinach. 2 cucumbers 1 lemon 2 apples Juice and serve over ice. Spinach Juice 2 cups spinach 1 cucumber 1 apple ½ lemon Juice and drink for a burst of green in your day. Kickit! Kale 1 bunch kale 1 lemon 6 apples Juice and drink chilled


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Green Greens 1 bunch kale 1 bunch Swiss chard 6 dandelion leaves 1 cup chickweed 4 apples Juice and enjoy this herbally infused green drink. Have fun and enjoy these recipes!

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RESOURCES Education Postpartum Doula Training Organizations Birth Arts International www.birtharts.com Herbal Education Heart of Herbs Herbal School www.heartofherbs.com Books Super Nutrition for Babies: The Right Way to Feed Your Baby for Optimal Health by Katherine Erlich, Kelly Genzlinger and David Brownstein 201 Organic Baby Purees: The Freshest, Most Wholesome Food Your Baby Can Eat! by Tamika L. Gardner Herbal Healing for Children by Demetria Clark Ina May's Guide to Breastfeeding Paperback by Ina May Gaskin Breastfeeding Made Simple: Seven Natural Laws for Nursing Mothers by Nancy Mohrbacher IBCLC FILCA, Kathleen Kendall-Tackett PhD IBCLC and Jack Newman MD The Womanly Art of Breastfeeding by Diane Wiessinger, Diana West and Teresa Pitman Herb Stores Online Mountain Rose Herbs www.mountainroseherbs.com

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ABOUT THE AUTHOR

Demetria Clark is the Global Director of Birth Arts International, the finest doula certification programs in the world. She believes in supporting families and her students as she would a woman in labor, with compassion and love. She is also the Director of Heart of Herbs Herbal School, and the author of Herbal Healing for Children and 475 Herbal and Aromatherapy Recipes. She lives in NC with her two amazing teenage sons, supportive husband, one smart pup and a crabby kitty. She has unschooled her children all their lives, travelled to 22 countries and worked with

women in birth in 4 different countries, studied herbalism in 20 countries. To learn more visit the following websites www.demetria.com www.birtharts.com www.heartofherbs.com

Postpartum Beverage Recipes for Vitality and Well-Being · 6. Feed your baby when the baby is...

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