There are some awesome pre-made lactation bars, biscuits and cookies out there. This is the recipe I used to make all the time when I was breastfeeding both my girlies. They’re quick and easy to make. I used to just make the batch in a bowl and then throw the whole, sticky mess in a large Tupperware and scoop bites out instead of actually taking time to roll it into balls 🤷🏽♀️ The best ingredients for supporting lactation are: oats, chia seed, flax seed, dates, walnuts, pumpkin or sunflower seeds and Brewers yeast. The Brewers yeast is pretty bitter, so I took it out of this recipe, but you could add it in (test out where your limit is by slowly adding it in increasing amounts).
LA Lactation Balls
1&1/2 cups rolled oats
1/2 cup vanilla whey protein powder (2 scoops)
1/2 tsp cinnamon or pumpkin pie spice
1 Tbsp chia seeds
1 Tbsp ground flax seeds
1/2 cup nut or sunflower butter
3 Tbsp natural honey or agave
1 tsp vanilla extract
Pinch of salt
1/3 cup raisins, chocolate chips, chopped walnuts or pecans
2-4 Tbsp liquid (almond/flax/oat milk, etc)
Mix everything but the milk in a bowl. It helps to use your hands but it does get sticky. Slowly add in the milk until it forms a smooth, rollable dough, adding milk as needed. Roll into balls (or spread on the bottom of the container to be cut into squares) and put on wax paper in a Tupperware or air tight seal container. Enjoy!!
Every working mother I know it’s concerned about her milk supply. We are terrified that if we don’t make enough milk while at work our babies will starve to death. I’ve had my moments of discouragement where I, too, feel like a failure as a mother because I had a low pumping day. Of course this stress only causes a further decrease in supply which becomes a vicious cycle of stress and poor pumping. While I can’t turn my boobs on line a faucet to pump specific amounts of milk each pump session, there are several things I do to promote the best possible milk supply.
1. Hydration. The best hydration is to drink to thirst. Since times in the busyness of my day, though, I forget to stay well watered. I keep a water bottle in my pumping bag and try to drink while pumping. I also work feeding patients. So each time I go into the kitchen at work I try to grab a cup of water.
2. Nutrition. Eating the right kinds of foods also help with adequate milk supplies. Fresh fruits, vegetables and plenty of protein help keep my body working at its best. Oatmeal is also a staple in my diet. Oatmeal contains a protein that may increase prolactin, the hormone that facilitates milk production in mammals. Other whole grains such as quinoa and sesame also contain this same protein.
3. Supplements. Fenugreek, mothers milk tea, and fennel are all known galactogogues, a fancy word for milk makers. I try to drink a cup of tea every night. I’ll admit I’m not the best at taking the fenugreek, but I definitely notice a boost in my supply when I do. Another supplement known to help breast milk production is brewers yeast. Brewer’s yeast comes from a single-celled fungus and is a byproduct of beer making, though it can also be grown as a nutritional supplement. A good source of iron, chromium and selenium, brewer’s yeast also contains several B vitamins, though not B-12. Brewer’s yeast has a history of use as a galactagogue, which is a food, herb or medication that increases milk supply in nursing mothers. Some mothers find drinking a single beer can immediately increase milk supply (although drinking beer is best left to evenings or weekends). You can also buy a powdered brewers yeast from the store or Amazon. It can be added to smoothies, cookies, or other recipes. Here’s one of my favorites!!