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Speaker 1: Hi, and welcome back to Bounce Forward with me, Tip Haul,

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, the Warundri people of

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Speaker 1: the cooler nation. I pay my respects to elders past

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Speaker 1: and present. Rachel wrote into me and she had such

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Speaker 1: a great question, does anyone know what to replace protein

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Speaker 1: powder with whilst breastfeeding? I really want to have the

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Speaker 1: coconut ruff smoothie on your TXO plantif but not keen

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Speaker 1: to use protein powder, but I want to keep my

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Speaker 1: nutrition good whilst feeding. Great question. Now, Maintaining adequate protein

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Speaker 1: intake whilst breastfeeding is essential for both you and the

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Speaker 1: bub very very important. So I've got some tips here.

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Speaker 1: And I breastfed my son for a year and my

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Speaker 1: daughter for a few months. That didn't go to plan.

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Speaker 1: That's a whole other podcast on breastfeeding and bottle shaming

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Speaker 1: and all of that stuff, but anyway, it went really

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Speaker 1: well with my son. I was very very focused on

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Speaker 1: good nutrition during that time, and I didn't have protein

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Speaker 1: powders during my time breastfeeding or any supplements. Really. I

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Speaker 1: was very crazy about what went into my body. Because

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Speaker 1: it all flows through your milk. So some great sources

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Speaker 1: of protein. Let's just start there. Let's start with the basics,

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Speaker 1: because I never quite know what you know and what

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Speaker 1: you need to know, so I always start with the basics.

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Speaker 1: So lean meats and poultry. So you got your chicken,

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Speaker 1: your turkey, your lean cuts of beef. You want to

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Speaker 1: get these excellent, high quality protein sauces into your meals.

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Speaker 1: Same with fish and seafood, but op below mercury fish

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Speaker 1: like salmon, trout, sardines, which are rich in amega three

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Speaker 1: fatty acids, and they're so good for you. Eggs are

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Speaker 1: such a high source of protein and you can have

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Speaker 1: them boils scrambled in omelets. They're so versatile and I

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Speaker 1: love them. Products you want to hit hard because of

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Speaker 1: the calcium and the essentral nutrients. Your legumes, your beans, lentils, chickpeas.

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Speaker 1: Plant based protein sauces are really great and high in fiber.

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Speaker 1: They're very important for you. Nuts and seeds extra protein boosts.

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Speaker 1: Your flax seeds, your cheer seeds, your walnuts. Oh, you

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Speaker 1: put them in salads and smoothies. Fantastic. And then you've

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Speaker 1: got your whole grain. So your quinoa. Things like that

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Speaker 1: hiring protein compared to other grains like rice and wheat,

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Speaker 1: so kinwar is always a real winner. How do you

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Speaker 1: increase your protein intakes? So there's a list of proteins,

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Speaker 1: but how do you increase it? So you want to

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Speaker 1: plan balance meals and ensure that you're getting that source

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Speaker 1: of protein. So for example, you could add chicken or

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Speaker 1: beans to your salads, have yogurt with your breakfast, and

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Speaker 1: include fish or tofu for dinner. For example. Healthy snacks

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Speaker 1: are really important, so choose really high protein snacks like

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Speaker 1: greek yogurt, cottage cheese, hummus. I know a lot of

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Speaker 1: my smoothies on tich so include cottage cheese, which are

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Speaker 1: really great high protein sauces. And I really love batch cooking,

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Speaker 1: so preparing protein rich meals in advance and I freeze them.

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Speaker 1: It's really good. And also just a note, always read

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Speaker 1: labels when shopping and make sure that you're choosing things

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Speaker 1: higher in protein. I've never been more thirsty than when

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Speaker 1: I was breastfeeding, Like I was dying of thirst. I

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Speaker 1: don't know what happens to you, but I was dying

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Speaker 1: of thirst. And in the middle of the night I

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Speaker 1: was like ed ed water water. So stay hydrated, drink

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Speaker 1: plenty of water because that's for your milk production. That's

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Speaker 1: almost more important than the protein intake. So when you're breastfeeding,

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Speaker 1: you're not only dying of thirst, but you're also more hungry,

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Speaker 1: more snacky. Lean into the snacks. Make sure that you're

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Speaker 1: always having good, high quality snacks. It's very important. I

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Speaker 1: had a little hydration station next to my breastfeeding chair

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Speaker 1: with some snacks on it because I was always hungry. Now,

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Speaker 1: if you're eating more protein, you're going to be full

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Speaker 1: of for longer, which is great. But still make sure

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Speaker 1: that you are eating those snacks and that you're eating

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Speaker 1: throughout the day and making sure that you are getting

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Speaker 1: those calories in because those calories convert to the gorgeous

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Speaker 1: breast milk and it's so important that you're eating enough

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Speaker 1: to produce the milk. Thanks so much for listening to

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Speaker 1: Bounce Forward. I love having your company, So please dm

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Speaker 1: me on Instagram at tifhol Underscore XO and let me

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Speaker 1: know what topics and questions you'd love me to cover.

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Speaker 1: Don't forget to rate and review me on your podcast

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Speaker 1: app Speak soon. Happy Days,