eating for TWO: keeping up my supply + exercise

I couple weeks ago I asked for Q's regarding breastfeeding on my stories and you all delivered! which in turn I have written the longest post EVER.. so stick with me..and if you make it to the end, well then you're a rockstar:)

I've breast fed four different babies in the last four years and all four experiences have been totally different.  

well, except for four simple things::

1.  they all got formula (at some point)

2.  they are all healthy + happy

3.  I felt attached to that stupid pump 24/7.

4.  I ate around the clock.

breastfeeding is HARD WORK.

with the twins I felt like a slave to that pump.  I was working 40-50 hours a week after going back when the twins were just 9 weeks old. I busted my tail to give them all of me when I wasn't present to do so.  I did supplement with formula when they were just a few weeks old because of their size and while waiting for my milk to come in, Jolie more so than Parker. I supplemented with a few ounces of fortified breastmilk after she would nurse until she was about 6 weeks old.

I breast fed Parker and Jolie for 13 months.. by the end of it I was pumping 40 ounces/day while I was at work and then nursing them as much as I could when I was home.  I even lugged my pump to Mexico  when they were 8 months old to keep up with those two while I was away. 

finally at 13 months Parker self weaned after a weekend of pure agony for the both of us- she was DONE with me and not interested in the boob any more letting me know it by screaming in my face for a half hour every time I attempted to feed her.  since I was producing enough for both of the girls to nurse on one side and be satisfied, I went ahead and weaned Jolie as well. nursing and then pumping the other side after Jolie ate brought back nightmares of when the twins were tiny and pumping 8 times a day to build up my supply for the twins.. wasn't going to do that again!

with Baker, life was a little less stressful in regards to work.. less hours + much less stress, but I had two toddlers running around and pumping wasn't something I was able to keep up with very well because they seemed to run like banshees around the house every time I pulled out the pump.  she and I had an amazing 10 months together before she started to really cut teeth and had trouble finding a good latch because her gums we so inflamed.  she would nurse for just 10-15 minutes and my supply tanked.  around that time Jordan and I were headed to Mexico (again) so I weaned her right before we left.  I had enough milk stored up for her to get through to 12 months, supplementing with about 8-10 ounces of formula/day but mixing it in with my stored breastmilk.  

..which brings me to Brady.  I have fallen in love with breastfeeding all over again. big B and I are still in the honeymoon stages and since going back to work I've been able to keep up my supply pretty well.  working in a (baby-friendly) hospital my boss is a huge advocate for me to be able to pump when I need to and as often as I want.  some days are better than others as far as my confidence in providing for Brady goes.  I posted this picture on IG and got a LOAD of support from amazing women and mothers just like me.  same struggles, similar stories.. all walking the same breastfeeding road as me. while I haven't had to supplement with Brady (yet) that day might still come as it did with the girls. he is growing like a weed and already eating more from a bottle than his sisters did at 12 months! so you can imagine my concern on the days that I exclusively breastfeed him like.. are you getting enough??  

eat with balance- the basics for maintenance

occasionally, your calorie or fluid intake can affect milk production.  excessive dieting can reduce milk supply, but sensible dieting is generally not a problem.  I have read that it’s best not to do anything consciously to lose weight until after the second month. this gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. 

breast feeding a singleton baby you need an additional 300-500 calories/day.  

there are no foods that you should avoid simply because you are breastfeeding. it is generally recommended that a nursing mother eat whatever she likes, whenever she likes, in the amounts that she likes and continue to do this unless baby has an obvious reaction to a particular food. when Brady was struggling with reflux in his first few weeks I suggested to cut out milk/dairy from my diet and our pediatrician recommended that I don't simply because if he does have a milk allergy getting the antibodies built up in my milk would allow him to have a lesser chance in maintaining that lactose issue. 

disclaimer:: 

of course, whatever your pediatrician tells you/recommends for you to do.. I would absolutely follow that. 

::boosting my supply::

when I feel like Ive had a dip in my supply I know its time to increase my water intake, decrease my caffeine intake and change the types of food I'm eating.  it is recommended that you do not restrict your food intake below 1500 calories/day.  I'm burning about 2200 calories/day on the days I work out (according to my Fitbit app).  which means I aim for 1800-2000 calories/day to maintain my current weight and keep up with my milk supply.

::my workouts::

I go to bootcamp 3-4 days/week for 60 minutes.  check out my workouts HERE! 

you can check to see if there is a camp gladiator location near you HERE.

I have been loving the group exercise scene and have been working out with CG for a little over a year.

when boosting my calories I try to snack on healthy fats + protein sources from dairy and vegetables/grains. I usually reach for hard boiled eggs, hummus, and peanut butter for something quick and easily accessible!  I LOVE those mini cups of guacamole, hummus, and peanut butter!  its easy to throw one of those in the diaper bag with some crackers or an apple.  I also strive to keep myself hydrated with at least 120 ounces of water/day and some days its easy to do so, and then others is a struggle because I would rather down a Diet Coke at lunch or guzzle more coffee than one should ever consider.  I don't actually drink those things for energy, although these days they are totally appreciated, but more because 1. I am obsessed with carbonation.    I even craved that burn down my throat while I was pregnant.  and 2. I actually really love the taste of coffee.  the darker the better.  my best measure for the amount of water I'm taking in is how many times I'm filling my water bottle every day. I carry around a 40 ounce bottle (this one, in case you're curious!) and try and fill it at least 3-4 times throughout the day.

dietitians recommend women that are attempting to really boost their supply and produce a high fat milk thats healthiest for their baby should consume whole fats themselves.  adding in at least 3 cups of whole milk, whole milk yogurt, and full fat cheese every day will dramatically help in your milk production! you'll also need to make sure you are eating at least 12 ounces of protein and include about 8 ounces of whole grains every day.  

::a typical day of food::

5AM: (pre-workout) 100 calorie granola bar 

6:30AM: 2 slices whole grain toast with 3-4 tablespoons natural peanut butter + 1/2 banana, sliced

OR

1/2 cup rolled oats cooked in 1/2 cup skim milk, 2-3 tablespoons peanut butter

730AM: venti 1/2 caf skinny caramel macchiato 

9AM: SNACK (work out): 2 hard boiled eggs + pepper

10:30AM: SNACK (non workout): skinny pop rice cakes + 2 string cheese sticks

12PM: Starbucks reduced fat turkey bacon sandwich + 2% greek yogurt

OR

organic chicken + quinoa + kale bowl (I buy THIS at Costco) + 3 tablespoons hummus or guacamole 

OR

1/4 c. black bean hummus on double protein english muffin (I buy these!) + boar's head honey maple turkey

OR

grilled turkey + cheese sandwich and tomato soup (I buy this kind!)

2:30-3PM: 2% greek yogurt OR peanut butter + banana toast (same as 6:30AM breakfast above)

decaf iced coffee w skim milk

7:30PM-8PM: grilled chicken + salad OR grilled chicken/steak/salmon, roasted vegetables, mashed potatoes 

OR

cereal (<- ha!)

10PM (occasionally): 2% greek yogurt ( I love 2% FAGE) or bowl of Cheerios 

side note:: 

right now we don't usually eat with the kiddos.  I am an advocate to eat as a family, and we are getting there!  we got into the groove with Parker and Jolie and then eventually with Baker, but still getting the hang of all four of them now.  Baker is out of a highchair and sitting at a booster seat at the table with her sisters, so once Brady gets to the point of sitting in a highchair in the next few months we will be eating as a family again.  right now Jordan and I like to eat together after the kids go down for bed, and even though it seems like its super late to eat a meal, this is worth it for the down time we need to have a conversation:)

I plan to update our family meal plans and share with you all SOON, but for now check out these weekly toddler menu plans and this MEGA list of toddler snack ideas!  I used to write and share those meal plans every single week!  I really need to get back in that habit of sharing those.  it kept me accountable, too!

::making time for the pump::

my supply is also affected by something as simple as adding in a couple of pumping sessions every day.   usually I pump right after I feed Brady for the first time in the morning and then right before I go to bed at night.  usually I will pump about 6 to 8 ounces in the morning and 4-6 ounces before bed.    my supply always seems to be lower in the evening/night and I've read that it 'peaks' about 2 am in the morning- which is why that first pump always produces the most I get throughout the entire day.  I will occasionally get more than the 4-6 ounces in the evening because I've been giving Brady a bottle before bed to make sure he gets a full belly before he goes to sleep for the night.  anything to get him to sleep longer! usually the moment I stick him on the boob before bedtime he passes out and the bottle forces him to stay awake to finish because the flow is much easier.  speaking of bottles.. we are loving the como tomo bottles.  we were introduced to them when Baker was a wee babe and have been using them with Brady and he's doing great!  I think the key to transitioning from bottle to breast with ease is to breastfeed as often as you are able! if you are home/around your baby nurse nurse nurse!  it is also common for the baby to start waking more often at night again after the mother goes back to work (ALL of my kids have done this!) just to cluster feed and be close to mama.. best piece of advice is to let them nurse! don't cut it short at all and allow that bond to remain if you plan to breastfeed long term.

WHEW!  I think that covers the best of it!  you guys are amazing with all your awesome questions. do you have your own tips and tricks for breastfeeding and keeping up your supply?? 

share away!!

photography by b faith photography

leggings + nursing tank c/o

off the shoulder tee

zebra bib c/o

striped romper

breastfeeding in style

probably the number one question regarding fashion and my personal style has become "is that breastfeeding friendly?" or "do you have a favorite place to find stylish and breastfeeding friendly clothing?"

my initial answer to these questions has always been nope- I just wing it and make it work, ha! BUT as I've become more seasoned in my mamahood..and just keep popping them out, I've found it to be more important and easier to wear clothing that is breastfeeding friendly.  too many times I'm having to cut food at a restaurant, fix a ponytail, and even catch a flying hand to prevent one from hitting the other-  and too many times I've flashed whoever is within the vicinity- my apologies to all of those strangers that have witnessed my very own Janet + Justin moment. except WAY less sexy.

sunnies c/o (use code AMBER25 for 25% off!) // top c/o // white denim // booties (similar)

 clothing for women that are nursing has changed tremendously over the last several years. hidden zippers (I loooove these dresses!), secret slits in the side of a blouse, easy pull down necklines, and basically anything with buttons are your BFF. 

 I've also been known to wear a t-shirt with my postpartum leggings - pulling up my shirt and being able to hide my stomach is always a plus when nursing, ya know?  but the weather is heating up.. like miserable hot and I'm sweating like a teenage boy playing football just carrying groceries into the house, so shorts and breathable shirts or casual dresses and sneakers are what I'm living in right now! this shirt from Tart Collections is AMAZING.  its not chiffon, but very lightweight and super soft.

diaper bag c/o // aviators c/o (use code AMBER25 for 25% off!) // shorts

one of the items I mentioned in my mama summer essentials post (HERE) are easy breezy dresses- my go-to for breastfeeding in the summer.. because its omg-SOHOTT.  I was lucky to have a pretty mild summer after Baker was born, but its been sweltering since like February here in Texas, so we may be making up for it this year.

dress c/o // sneakers 

layered necklaces c/o

its taken me a couple years to figure out how to dress my postpartum body.  something that is nursing friendly and flatters my new figure can be discouraging and stressful!  but know that we have all been there in those moments.

I'm so excited to be able to offer my followers a discount code for each of these nursing friendly looks!

use code AMBER at allette boutique for 15% off your entire purchase.

use code AMBER15 at tart collections for 15% your entire purchase.

and finally, use code MASSEYA at milk made market for 20% off your entire purchase! 

thank you to tart collections, milk made market, and allette boutique for providing these outfits and allowing me to share your amazing brands and to Brittany for putting up with me and snapping these photos!

I've linked a few more fun and trendy nursing friendly options!

seven (postpartum) nursing must-haves

after four babies and a ton of trial and error I've (albeit barely) made it through the postpartum season of motherhood.  I feel like I've learned a thing or two about what you really need to be a successful nursing mama.. aside from loads of time and patience.. and WORK these are my top seven must haves for nursing.

photos by b faith photography

a well fitting (nursing) bra.  

I will confess to not investing/researching/caring about a great nursing bra before and during my nursing experience with the twins.  after 13 months I was SO over the lack of support and discomfort cheap nursing bras offered (in my opinion).. after replacing my $15 nursing bra multiple times throughout that year I could have bought three of the higher priced bras! with Baker I was determined to find an awesome bra, which is when I fell in love with the Cake nursing bras.  I have also recently been introduced to the Bravado Designs silk seamless nursing bra while I was pregnant with Brady this time around and ya'll.. I LOVE IT!  so comfortable and offers support I need for everyday wear. 

nipple butter.  

creams and butters aren't something that is a long term requirement (thank goodness!), but those first weeks are tough!  getting acquainted with your newborn always includes cracks and really painful discomfort with nursing.  I have tried the common and very popular creams and ointments and really didnt like them at all and my babies didn't either.  I had a girlfriend bring this nipple butter from earth mama to me while in the hospital and I really came to love it!  and Brady didnt mind it one bit, either:)

comfortable nursing tanks/tees. 

I never really invested in any kind of special nursing tops or tanks in my other pregnancies.. I always just made it "work" and either lifted my shirt up or pulled it down.  button down tops and dresses are always helpful!  this time around I wanted to make my life easier, especially around the house the first month or so when I feel like all I'm doing is feeding a newborn!  after falling in love with the Cake nursing bras while pregnant with Baker, I came across the Cake nursing camisole (I'm wearing it under my postpartum hospital robe in the picture above) while shopping to replace my old nursing bras. it is seamless and easy to layer under clothing and the quick release clasps are the feature I loved most with their nursing bras and this cami has them as well.  it has a built in full support bra so I can wear with by itself both in and out of the house.  I had another mama recommend these nursing sleep tee shirts from Gilligan & O'Malley and I bought two and brought them with me to the hospital- they are the softest tee shirts I have ever worn! I wouldn't ever wear them out of the house because they have a side slit that runs all the way to the underside of your arm but they have made nursing at night SO easy.

high waisted leggings. 

I have a giant love.. and I mean GIANT love for BLANQI.  I wore their maternity support leggings which tremendously helped with carrying the weight of my third trimester belly and loved the maternity support tanks (I have them in both white and black!) to wear under sweaters or cardigans and even by themselves.  a seamless comfort that is hard to find while feeling so large at the end of pregnancy.  their postpartum "nursing" leggings have definitely met the standards I expected after having Brady.  I have worn them both around the house and out running errands and love them!  they are very high waisted with a rise that meets my bra line and offers a discreet way of nursing in public (especially when I am lifting my shirt to nurse) as well as supports the "loose feeling" of your postpartum abdominal area.

lily padz.

through reading many blogs..and having many other experienced mothers recommend them, I finally tried lily padz. where have you been all my life!  these stay put and actually stick to your skin so you can wear them without a bra (although for me that would be a giant floppy mess) and while swimming!  they will be perfect for summer and multiple trips to the pool ahead!  the pressure of the silicon pad prevents leakage and they are reusable through proper care and cleaning.

good breast pump.  

I have always used the Medela brand breast pump, so with all of my kiddos I have just gone with what I know.  I invested in the pump in style tote  four years ago in my breastfeeding journey with the twins and used the same pump with Baker.  I could already tell by the end of it with Baker that my pump was pretty much toast.  worn out.  beat.  basically used to death through three babies.  insurance has beefed up their breastfeeding support game and now offers FREE pumps to those pregnant moms wishing to breastfeed!  I decided to take this route to see what my insurance would cover and I found that they covered the Medela pump! it is SO EASY to get your free pump.  google "insurance covered breast pump".. I used edgepark.com because that was the first option that popped up.  I looked up my insurance, selected my pump, and about a week later my brand new pump landed on my door step.  usually you aren't able to order it until the last part of your third trimester, but shipping is usually next day so ordering it within just a couple weeks of your due date isn't a problem.  

healthy diet.  

I get so many questions about maintaining a healthy diet while breastfeeding along with looking for ways to cut out calories to lose some of that baby weight in the meantime. I work in the NICU (neonatal intensive care unit) about 4 days/week with teeny babies and often my care overlaps to the mothers trying to boost their supply while exclusively pumping to feed their baby.  a few things I always tell my moms (and follow myself!)

THREE most important things during breastfeeding: 

protein + calories + fluids

I can always tell a dip in my supply when I haven't gotten in enough water throughout the day.  I shoot for about 100 ounces (12-14 cups) of water/fluids and always have my water bottle nearby while nursing (especially through the night!) 

you need at least 1500-1800 calories every day.. average needs are closer to 1800-2200 calories.  since breastfeeding requires about 400+ calories you can still lose weight while consuming a good amount of calories and see little effect on your supply.

whole grains and healthy fats are key in promoting a healthy milk supply.  you should shoot for about 65 grams of (healthy) fat every day.. think peanut butter, avocado, flaxseed, olive oil, nuts/seeds.

I was introduced to Milkful lactation bars which offers a super easy and healthy way of boosting your supply through the magic of food alone.  I've been eating a bar about once/day as my afternoon snack- with about 250 calories and 11 grams of milk supporting fats, its the perfect pick me up with the added benefit of milk boosting ingredients.  I love all three flavors but their signature blueberry almond coconut is really delicious!

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making a transition | Munchkin LATCH

Becoming a mom is an exciting and wonderful experience, but sometimes it can be a little overwhelming, especially in situations you never expected- something for new mama's to make note of.. things rarely go as planned:) 

I mentioned in Baker's 9 months update that we had recently transitioned into supplementing with formula.  when she was cutting her bottom teeth back in between 7-8 months she went through a nursing strike (terrible!) and would nurse for just a short time and then be done- which really hurt my supply.  and then it gradually decreased as the weeks went on.  sure, I could have done things to increase my supply.  I could have pumped after every time she nursed.  added in another session before going to bed at night.

drink special tea.  

lactation cookies.  

supplements.. 

but then again I have toddlers that rule to roost when they know I'm strapped to the pump and take advantage of those 20 minutes to completely wreak havoc.  the stinky horse pills linger for hours after taking them and if the tea was actually coffee you might have made me a believer.  

since Baker hit 9 months old we have been in the midst of a massive growth spurt - even drinking seven or eight ounces in a bottle at a time.. much more than her usual 6 ounces and this mama just cant keep up.

 I was fine with Baker getting a bottle or two while I was away at work or running errands, but getting a bottle for almost every single meal time during the day was giving me anxiety.  how would that transition go?  I wanted there to be a solution for she and I to be able to continue our nursing sessions for as long as I am able to provide and she wishes to accept it- even if its mostly just first thing in the morning and before she goes to bed at night.  I'm still pumping a couple times a day, but for the most part Baker takes 3-4 bottles of breastmilk + formula and I exclusively nurse her in the morning and before she goes to bed.

we've more or less used the same bottles between Baker and the twins- trying out a few new ones along the way, but I was recently introduced to the LATCH bottle, and it couldn't have come at a better time!  while other bottles were designed to look like the breast, the patent-pending accordion nipple of the LATCH bottle was designed to not only look like the breast, but act like the breast, too! the LATCH nipple stretches, moves and pumps just like the breast.. I am seriously impressed by the flexibility and how realistic this nipple is.  because of the amazing shape and design of this bottle, the LATCH lets me provide as well as I can for Baker, but also have confidence that offering her a bottle to supplement for over half of her meal times throughout the day isn't going to break the bond that we share during those quiet moments together.  taking care of a baby often means there’s less time for taking care of myself - I don't even want to know how many hours I've spent with the pump.  but thankfully, me time just got a little bit easier with the MunchkinLATCH Bottles. their products are designed to allow moms like me to easily and comfortably transition between breast and bottle - completely relieving the stress of all that comes with it.

while I do appreciate any me time I can get, being a mama to my three girls is the greatest gift I have ever been given.  

I can only describe motherhood as the ultimate act of unconditional love.  I am challenged and pushed to my upmost limit every single day…I am the woman that I am and the woman that I want to become because I am a mother. motherhood kicks my butt, keeps me humble and gives me the greatest sense of accomplishment and peace compared to anything else I've ever done in my entire life- and I don’t remember what life was like before these little girls that consume my world.

 

the truth is, none of us are perfect and we shouldn't aspire to be.  we are so hard on ourselves with such high expectations that we think we should abide by.  I am by no means perfect, but I am their first teacher and it is my responsibility to teach these young girls how to be a lady just by the way I carry myself through life, teaching compassion and empathy along the way. 

life is absolutely, one hundred and fifty percent crazy- but the beauty of it all, the beauty of motherhood, is something I would never ever trade. 

BIG thank you to b faith photography for snapping these photos and to Munchkin for their sponsorship of this post.  

All opinions expressed are my own.

Breastfeeding Basics + Going Back to Work

Parts of me wanted to just slide right past this post without mention because breastfeeding is h a r d.  It doesn't work out for a lot of mamas.  All the information out there can be suffocating and intimidating and down right discouraging when trying to absorb the tips and tricks from the 'breastfeeding pros'.  News flash: I am definitely not an expert. But I am one of the lucky ones that has had success with breastfeeding my babies.  I am still in the learning stages with Baker, and what I do want to document (for myself) is how different it is breastfeeding one baby versus two babies.  Since my prior breastfeeding experience was solely based on feeding two babies, I felt like I was coming into this second round of breastfeeding blind and with anxiety of the unknown.

the b e g i n n i n g. 

I requested the lactation consultant to come in the morning after Baker was born.  After she whizzed through several questions like "how was your experience with your last delivery" and "how long did you nurse your twins..?" she stared blankly at me and made it somewhat clear that she wasn't sure why I had requested a consult.  

"I don't know how to breastfeed one baby." 

Does she eat on both sides?  How do I know when to switch sides?  How will I know when she's full enough?  

Taken back slightly, she quickly realized that yes, I needed a little assistance.  I really was clueless as to how or what the basics were to feeding just one baby.  Nursing two babes for 13 months I produced enough on one side to feed the girls tandem-style.  I had no idea the concept of switching sides or knowing which side to start on the next time I nursed.. basic concepts of breastfeeding, you know?  I did take a class prior to the twins being born, but the nurse proctoring the class basically said after every sentence that "...your experience won't apply to XYZ".  Needless to say I began the learning experience of feeding a singleton and it took about 8 weeks before my body finally figured out that I was only feeding one baby and Baker was efficient enough to begin eating off both sides when needed.  

the m i d d l e

I wasn't pumping hardly at all during the early weeks because .. toddlers.  I simply didn't have time.  When my weeks and days at home continued to grow shorter and shorter, I knew I needed to start introducing myself to the pump and Baker to the bottle.  My going back to work sort of forced us onto a regular scheduled routine and I kind of loved it.  I started pumping first thing in the morning after I fed Baker and would offer Baker the bottle here and there when the opportunity presented itself.  The morning was when I could get the most out of pumping.  By the time your baby is 4 weeks old your body will have built up enough supply to be able to handle at least one session.

 Pumping while I was still at home not only helped with my supply, but it also helped to build a small stockpile of milk in the freezer. This helped my confidence during the early weeks after returning on the days that I didn't quite get enough milk to fill the bottles for the next day. 

Practice makes perfect when introducing the bottle to your little one, so while you may hear conflicting information about when to offer a bottle - your best bet would be to leave bottles at bay for the first 4 weeks or so.  I would suggest about 1-2 weeks before you go back to work to start offering a bottle at least once a day to your babe.  The first couple times Baker took a bottle it was.. terrible.  She cried, choked, refused.  I was panicking a little to think that she would soon have no choice but to take a bottle, so we better figure this out pretty quick.  Thankfully we had enough time to work through that struggle and my sweet girl takes a bottle like a champ these days!  That's a relief.  Now- if only I could keep those bottles filled to where they needed to be on a daily basis.

going b a c k

You may be on the receiving end of less than supportive comments/questions from ignorant co-workers. There will be days when you’re ready to toss in the pump and reach for the formula - I have them. But in the end, I have made a commitment to continue to breastfeed, and I found a way to do it.  Forget the “what ifs.” “What if he won’t take a bottle?” “What if she won’t take a nap without nursing?” “When I pump milk at home I can pump only a little bit. What if I can’t pump enough milk when I’m back at work?” 

Don’t let these worries intrude on your decision to make the commitment. 

f i r s t things first

The first thing I did when I was preparing to go back to work was figure out where I would be pumping - this girl needed some privacy a couple times a day!  Thankfully I have an office that I am able to close the door and take some personal time to do what I need to - but not everyone in my work place gets this benefit.  Make sure there is a room for you to camp out in before it is time for you to pump.  That way you have plenty of time to figure it out or ask for help before the dreaded leaking through your shirt panic sets in when you literally have to get some relief right.now.  All you really need is a clean private room with an outlet - not the bathroom.  According to U.S. law, most workplaces have to provide accommodations for you. Here’s a summary of federal and state breastfeeding laws just in case you need it:)  Ideally, the place where you pump will have an electrical outlet, so that you can use an electric pump, if that is your choice, and a sink to rinse off the parts of the pump that come in contact with your milk. You’ll need a comfortable chair and a table for your equipment, your lunch, or any reading or work you might want to look at while you’re pumping.  Another important question to ask yourself.. Where will you store the milk? A refrigerator where you can store expressed milk is handy, though you can substitute ice packs and a cooler.  I keep mine in a lunch bag and our office fridge.

supply b u s t e r

The number one supply buster is not emptying your breasts often enough. 

You will need to pump about as often as your baby nurses, every 2-4 hours. If you work an eight-hour day, this means pumping at mid-morning, at lunch, and at mid-afternoon. Baker takes 2 bottles while I'm at the office during the day- first pumping session is around 10am and my second session is about 2pm.  If I get a chance to nurse her before I leave in the morning, my lunch hour is typically spent pumping instead of 10am.  There are a ton of theories and ideas out there for how long you are supposed to pump.  I've heard to pump five minutes after you notice the 'last drop', some say to pump at least 20-25 minutes and no less, others say just 10-15 minutes is enough. Personally, I would make sure to pump until your breasts feel soft and empty. For me, this is at least a 30 minute pumping session every 3-4 hours during my work day.  You may even notice an increase in your supply as you begin pumping more often.  If you empty your breasts every time, your body is reminded to produce more.  If you are not empty when you stop your session, your body will being to assume you don't need as much milk- which is a common factor in a decrease in supply shortly after returning to work.  

the c l u s t e r

One thing that I was told when I went back to work was that breastfed babies who are away from their mothers during the day often nurse more frequently at night. This happened to me and Jolie.  I went back to work when the twins were almost three months old, and around that time Jolie started waking through the night, and would not be soothed unless she nursed.  This lasted about a month- I would wake to feed her just once a night around 2am.  I had no idea my going back to work could have altered her sleep-eat habits, but surely it had.  All that said, I am here once again with Baker.  The week I went back to work that girl was up all night long and basically wouldn't sleep unless my boob was in her mouth!  We are still reeling from this, but her sleep is getting longer in between feedings, so we can only move forward.

one l a s t tip

You can combine breastfeeding and formula feeding.  Breastfeeding is not an all-or-nothing deal. While many of us who work and attempt to solely breastfeed find success, others resort to using formula as a back-up when they are unable to pump enough milk - and that it completely fine!

Right now breastfeeding + pumping + working is going well for Miss B and me.  She is taking about 6 ounces in a bottle twice a day - and occasionally a third bottle if I have an early or late meeting that day.  My goal is 12 months, and maybe even 13 or longer as I did with the twins.  This time around has been MUCH different than my experience with the twins.  I started out with many of the same anxieties that I had as a first time mom and eventually we got into the groove of it.  One month in, and I'd say its a success!

What are your tips for keeping up with breastfeeding while working?

I'm all ears!

Baker's First | Big Sister Bottle

Another first in the books for our baby girl.  Over the weekend Baker hit 6 week old - I feel like time is such a thief.  ALL of my girls are growing like little weeds and I cant help but just sit and admire them as I notice new things about them almost on a daly basis.  Jolie was sitting in my lap last night and I was playing with her bleachy blonde hair -- which is halfway down her back these days -- and she said, "Hey mama..you like playing with my hair?" I sure do.. Since when did conversations with my toddler get to be this causal?  Its amazing how fast Parker and Jolie have grown up in the last 6 weeks since bringing Baker to this world.  All this growing up has made for a couple of pretty awesome helpers around the house.  They are always eager to be involved.. they stand on their bathroom stool at the changing table to 'help' change her diapers, bring me her Wubby when she is fussy, and help me burp her after she eats.  Before Baker was born I knew I wanted to include them in every which way I could and in pleasing my mama heart, when it came down to big sister responsibilities, these two were.so.ready.

Breastfeeding this time around has been much different than how it went with the twins.  I was very successful in nursing my two babies for 13 months - but it took a ton of work.  The first 8 weeks were exhausting.  I was feeding around the clock, and when I wasn't nursing them, I was pumping in order to make my body aware that I needed more milk - enough to feed two hungry littles.  Thankfully it figured it out and I was able to stop pumping after every single feeding before going back to work.

With Baker, my milk came in on day 2 and I was in so much pain.  My body was reminded of the last time I produced milk and was producing enough milk for two babies. Even after Baker would nurse for 30 minutes I still felt like she wouldn't make a dent in the milk that was left in my breast.  I was icing my boobs (yes, you read that correctly) as well as pumping for relief after she ate.  I had to do this after most feedings while I was in the hospital and ended up coming come with over 20 ounces of milk to store in the freezer.  This carried on for the first week after we were home, and finally my body figured out that I was in fact only feeding one baby.  Since Baker was about 2 weeks old, I started pumping here and there- usually first thing in the morning for about 20 minutes and before I go to bed for 20 minutes.  During that time I get anywhere between 3.5 ounces to 6 ounces, depending upon how long Baker decided to nurse.  Much less stressful and definitely not as time consuming than what I had to do with Parker and Jolie.

I waited until Baker was 5 weeks old before offering her a bottle - mainly because I didn't want there to be any kind of confusion, even though she and I made a connection very quickly.  My concern with all that was low, but I also hadn't had a need to offer her a bottle yet.  While Baker is a fairly easy going babe, we deal with gas a lot.  My let down can be pretty aggressive, so she pulls off several times to catch her breath and in turn ends up sucking down a lot of air.  Not every feeding is like this, but at least once a day we battle a 'tummy ache' due to gas pains and she will burp for at least an hour after eating.  I was worried how well she would do taking a bottle for this reason alone.  

After an exhausting three days of cluster feedings during the day and into the night (hello, 6 week grow spurt - please don't stay long) Jordan offered to feed her a bottle at the 3am feeding.  It is outrageous how refreshing it is to get 6 solid hours of consistent sleep.  I was feeling great, she was sleeping great, and Jordan was getting to spend some one on one bonding time with his newest daughter.

When I was pregnant three years ago, I had heard of the Dr. Brown's bottle - all the parts seemed like a ton of work when I had two of everything to wash, dry, and store.  So - we tried a different bottle with the twins that worked just fine.  When I started to recognize Baker's issues with gas and sucking down too much air, I started to look into the different bottles we could try out that would alleviate this issue - not only now for practice while I am on maternity leave, but definitely to get a head start for when I go back to work and she's having to take at least two bottles while I am away.  Enter in the Dr. Brown's newest release: the Options Bottle.  This particular bottle is designed to grow with your baby and to be used with or without the vent system, not to mention a vent system with much fewer parts than the original bottles by Dr. Brown's.  Just what I was looking for - a bottle with little assembly required, but with promises that it won't exacerbate my girl's gassy issues (as well as any issues of colic + spit-up).  Once she is older and past the slower-paced feedings (and hopefully has grown out of sucking in too much air when she eats) I have the option (get it?) of using the bottle without the vent and using the paced nipple flow alone.  After three successful practice bottles with her daddy (and basically zero gas), we decided have the girls feed their littlest sister for the first time - and, you guys.  YOU GUYS.  I basically cried my postpartum heart out.  How long can I use this 'postpartum' excuse without looking like a train wreck and crying tears of joy at every single interaction between the three of them. 

I feel like I am approaching the end of that road, yes?   

Probably.  Just give me a few more weeks.

 I've never seen my girls so proud to be big sisters.  When I mentioned feeding Baker Baby they both were jumping up and down in excitement.  I'm telling you- every inch of this little girl is loved by these two.  Their real life baby doll.  Would you believe me if I told her that they have named three of their babies "Baker"?  They sure have.

 THIS.  I was so glad to watch this be such an easy experience for both Baker and the twins to help with.  Zero fussiness at the nipple, zero choking/coughing or pulling away from the bottle.  I had yet to witness Baker taking a bottle because Jordan has done it at 3am this last week while I was basking in perfect slumber - so while this whole bottle feeding thing was new to Parker and Jolie, it was new to me, too!

 Whether your new babe is experiencing feeding challenges or not - this bottle would be a great option to try.  It is such a relief when I am able to be confident in choosing whats best for Baker.
I know this will be an uphill battle for most of her baby life, but the best bottle for Baker is officially checked off the list!  

options bottle c/o dr. browns

boppy cover / little moose

pinstripe overalls / old navy (similar)

polka dot hair clip c/o zozubaby

leather knot headband c/o jb handmades

baby halter c/o golden hill designs

beach shorties / lulu + roo

Breast Feeding, Pumping, & Being a Working Mom

I wrote a similar post when the girls were about 4 months old and I had just gone back to work:

How Does She {Breast Feed Twins}

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"Where do you see yourself in 5 years?" 

Parker and Jolie | 10 days old

When I was going through school, internship, and finding a job as a dietitian, I was always asked this question.  Never did I ever say or admit that I would eventually be a stay-at-home mom.  Everyone around me was geared to work, and work for what seemed like forever.  Becoming a dietitian is no easy task and it is my proudest accomplishment after becoming a mother to Parker and Jolie. My job isn't something I could decide to walk away from and expect to go back to in five years after the girls were in school- there are too many new, determined, and up and coming dietitians that could take my place.  I had only been licensed and registered for about three years when we got pregnant and I wasn't ready to hang my hat just yet.  I am so blessed to have help and (free) childcare from the twins' grandparents, and a hubby that is home a lot during the days I work.  

So, it is for all these reasons I decided that I would continue to work after the girls were born.  I'm not justifying my reasons for working, just explaining why I work, as it is a question that I get asked on a near daily basis.  I have twins, so I MUST stay home.  It's just not for me at this stage in my life.  What is for me?  Being on bed rest for nearly five months and still getting paid.  I could totally do that.. but that's for another post.

Make a commitment.

My first day back to work | February 20th 2013

Juggling working and breastfeeding is not easy. There will be days when you wonder if it’s all worth it. Working and caring for a couple of babies is a juggling act. Knowing I would be returning to work just 10 short weeks after the girls were born, I needed to get in the mindset of a transition from breastfeeding the girls full-time to pumping part-time and nursing whenever I could.  

You may be on the receiving end of less than supportive comments from ignorant co-workers - I was.   There will be days when you’re ready to toss in the pump and reach for the formula - I had them. But in the end, I made a commitment to continue to breastfeed, and I found a way to do it.  Forget the “what ifs.” “What if he won’t take a bottle?” “What if she won’t take a nap without nursing?” “When I pump milk at home I can pump only a little bit. What if I can’t pump enough milk when I’m back at work?” Don’t let these worries intrude on your decision to make the commitment. 

Get breastfeeding off to a good start.

This is number one.  Getting off on the right foot with your littles will encourage ample milk supply and  fall in sync with your baby’s needs. I found that Parker and Jolie needed a lot of practice nursing.  They had small mouths, and worked really hard at the breast for the first couple of weeks, but eventually they figured it out and they were 'sucking' pros! Babies with effective sucking skills aren't often affected by artificial nipples. The more you and your babies can learn about breastfeeding at this early stage, the easier you will be able to solve any problems that might occur later on.  Once I became confident in my supply, my ability to nourish, and Parker and Jolie's satiety, I was more confident in facing any issue (low supply, supplementing with formula, or a nursing strike) I would have had later on.

Increasing & Maintaining Milk Production

Some things I've tried that didn't do much for me:

·         Mothers Tea- To me it tastes and smells horrible.  I didn't seem much change at all in my milk supply.

·         Fenugreek- smells of maple syrup (it is the additive that is actually added to pancake syrup) and I didn't see too much of a change in my milk supply. I was taking 4+ pills a day and decided after finishing a bottle that it wasn't worth it to purchase again.

What worked for me:

·         Multi-grain Cheerios. No joke! I ate a bowl of Cheerios every night before bed and notice a huge change in my milk supply for the next day. There are studies that say oatmeal is helpful and since Cheerios are and oat based cereal I can see why it works for me.

·         Stay hydrated. I could tell in my milk supply when I didn't drink enough throughout the day. I drank at least 100mL/day of water alone. Not counting the water I get from fruits, vegetables and other food sources. 

·         Eating a balanced diet.  Occasionally, a mother’s calorie or fluid intake can affect milk production.  Excessive dieting can reduce milk supply, but sensible dieting is generally not a problem.  I have read that it’s best not to do anything consciously to lose weight until after the second month. This gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. I had no problem dropping the baby weight, but I wasn’t doing so with effort. 

o   Breast feeding a singleton baby you need an additional 300-500 calories/day.  Breastfeeding twins  you need upwards of an additional 1,000 calories/day  

o   There are no foods that you should avoid simply because you are breastfeeding. It is generally recommended that a nursing mother eat whatever she likes, whenever she likes, in the amounts that she likes and continue to do this unless baby has an obvious reaction to a particular food.

The main thing that I personally needed to maintain an ample milk supply is simple –The more often and effectively my babies nursed, the more milk I had.

Be the time the girls were 4 months old,  I needed to pump almost 40 ounces for my 8 hour work day.  I couldn't help but have a twinge of anxiety every time I would increase each feeding amount.  The fear of not being able to keep up with them is real.

Formula Supplementation
At birth, my little girls were pretty petite at just 4 pounds, 8 ounces and 5 pounds 14 ounces.  The main focus became making sure they were getting enough and gaining weight.  The smaller baby, Jolie Grace, missed the NICU for her weight by just 49 grams (a just about a tablespoons worth), so I became determined to keep her weight up so that they both could come home with me when I was discharged.  In the beginning while I was attempting to build up my supply and weight was of major concern I supplemented with about 1-2 ounces of formula.  I would nurse for just 15 minutes at a time so that they wouldn’t burn too many calories working to get the milk.  The bottle was much easier of an effort and after 15 minutes at the breast, I would offer the bottle and they would eat just a little more. After the first month the girls improved at feeding, my milk supply became efficient to feed them both, and my life got so much easier.  It was tough feeding them once, and then feeding them both all over again.

To some breast feeding mothers, formula isn't ideal, but unless you are producing enough milk for your baby or babies, it might just be the only option. That was hard for me to accept, but finally I came to grips that it wasn’t about me at all- it was all about making sure my babies had enough to eat and grow. With this realization my confidence increased and my anxiety levels dropped and I knew they were getting enough and that's all that matters.  Formula is OKAY, great, actually.  If you choose not to, or circumstances prevent you from being able to breast feed, formula is perfectly fine and will produce healthy and happy babies.

Get to know your breast pump.

One thing I can promise is you’ll develop a love-hate relationship with your pump.  I was hooked to that machine 8-10 times every day during the first six weeks or so. Because the girls’ mouth were small and were not successful in emptying my breasts during a feeding, I had to make my body think that they were so that the supply and demand theory would kick in and increase production.  Pumping while I was still at home not only helped with my supply, but it also helped to build a small stockpile of milk in the freezer. This helped my confidence during the early months after returning on the days that I didn't quite get enough milk to fill the bottles for the next day. 
Don’t panic if you get only a small amount of milk the first few times you pump. There were several times when I would pump at home and I could hardly get a half-ounce (or even less) in 20 minutes of pumping. 

For peace of mind:

• Don’t worry that your baby is not getting enough to eat. Your body does not respond to a pump the way it responds to your baby. Plus, your baby is more efficient at getting milk out of your breasts than the pump.  
• With more practice, your milk ejection reflex will become responsive to the pump. Normally, your milk lets down after your baby sucks for a little while, or maybe in anticipation of your baby sucking. Your body will learn to react in a similar way to the pump and the routine that surrounds pumping.  I have a close girlfriend that exclusively pumped for her twin daughters and she recently told me that she couldn't even be in the same room with her pump without the let down sensation occurring.  I can officially say that never happened to me, but it just goes to show that your body will get to that point of acceptance.

There are a ton of theories and ideas out there for how long you are supposed to pump.  I've heard to pump five minutes after you notice the 'last drop', some say to pump at least 20-25 minutes and no less, others say just 10-15 minutes is enough. Personally, I would make sure to pump until your breasts feel soft and empty. For me, it was at least a 30 minute pump session every three hours during my eight-hour work day.  

There are several options when choosing a pump.  I would recommend the Medela Pump-in-Style breast pump.  I carried that thing everywhere, or so it felt like.  Your pump will come with one set of pump accessories, but I would suggest getting a second set (membranes, valves, shields, and 5-ounce bottles with lids).  I have six (5oz) Medela bottles that I pumped into and occasionally used as storage in the fridge.  I would also highly recommend getting 6-8 of the pumping bottles. I often didn't have time to pump and immediately wash the bottles so I'd have them for use next pump session.  Going back to work and pumping multiple times a day, I found that the larger 8oz Medela storage bottles are helpful.  

Feeding twins, I was typically pumping about 30 ounces while at work, and its easy to store my milk in three larger bottles rather than 6 smaller. For the most part, what I expressed the girls used up pretty quickly, so I never had a whole lot of extra to store, but I did have a stash of Medela Storage Bags in case I came to need them.  They are kind of expensive so unless you are putting milk in the freezer for storage, I'd stick with the Medela bottles.
   
For quick clean up while at work use the Medela Quick Clean Wipes.  Really easy and convenient for cleaning up post-pump session and there isn't a sink available.  Lastly, don't forget the Medela Quick Clean Micro-Steam bags for sterilizing once every day!  You can use these 20 times before you have to toss it.

An Employer Discussion.

Being a working mom is not only about you.  Its success is driven by your commitment, but is also determined by the support of your employer.  Before returning to work I had a serious phone discussion with my boss letting her know of my plans to breastfeed when I returned to work.   I explained what I would need, the time it would take, and respect that I expected. You don’t want to be desperately looking around for a place to pump on your first day back to work, when your breasts are full and you’ve just realized that the ladies lounge has no outlets for plugging in your electric pump.  Be sure to have a plan for when you will pump, where you will store milk, and most importantly where this will all take place. 

Some things to think about:

• You will need to pump about as often as your baby nurses, every two to three hours. If you work an eight-hour day, this means pumping at mid-morning, at lunch, and at mid-afternoon. My lunch hour was typically spent pumping.
• Ideally, the place where you pump will have an electrical outlet, so that you can use an electric pump, if that is your choice, and a sink to rinse off the parts of the pump that come in contact with your milk. You’ll need a comfortable chair and a table for your equipment, your lunch, or any light reading or work you might want to look at while you’re pumping.
• Where will you store the milk? A refrigerator where you can store expressed milk is handy, though you can substitute ice packs and a cooler.  I always kept mine in a lunch bag and our office fridge.

Keeping Up Your Supply.

Squeeze in as many breastfeeding sessions as you can.

image credit: Google

Depending on your work hours, most working mothers can get in three to four breastfeeding sessions in the hours they are home with their babies.  I personally was able to get in three. I always started the day with and early feeding before work, a feeding right when I walked in the door around 4:30p, and a before- bed feeding around 7pm. 

In order to maintain and build-up your milk supply, you need to have days when you breastfeed more often to make up for the times when you and your babies are separated. My suggestion is to make sure your little ones are only given a bottle while you are at work or away.  This will not only help to maintain a good milk supply, but it will also keep the mother-baby connection strong.  Pumping does not stimulate your body to produce milk as well as a nursing baby does, so don't pass up the opportunity when you can. After nursing Parker and Jolie all weekend, I was always really 'full' on a Monday morning when I returned to work.  It 'refueled' my supply to nurse them for three days in a row. After the first few weeks of juggling breastfeeding and working schedules, you will be amazed at how your body adjusts to making just the right amount of milk for your babies.

One thing that I was told when I went back to work was that breastfed babies who are away from their mothers during the day often nurse more frequently at night. This happened to me and Jolie.  I went back to work when the girls were almost four months old, and around that time Jolie started waking through the night, and would not be soothed unless she nursed.  This lasted about a month- I would wake to feed her just once a night around 2am.  I had no idea my going back to work could have altered her sleep-eat habits, but surely it had.

One last tip: You can combine breastfeeding and formula feeding.  

Breastfeeding is not an all-or-nothing deal. While many of us who work and attempt to solely breastfeed find success, others resort to using formula as a back-up when they are unable to pump enough milk - and that it completely fine!

Parker and Jolie | 13 months

I successfully nursed my girls for 13 months (before Parker said NO MORE)- and carried my pump for 10 of those months to and from work.  If I had to count up the hours I spent connected to that machine, I would probably feel sick, but it was all worth it.  Every single minute.  

Bottom line:  It is 'do-able' to successfully breastfed while being a working mom!  Don't feel intimidated or self-conscious- give yourself a chance, and I think you will be surprised. 

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Breastfeeding While Traveling HERE