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The Postpartum Nutrition Cookbook

100+ Nourishing Recipes for New Moms in the First 40 Days and Beyond

Part of Pregnancy Gifts for Expecting Mom

Author Diana Licalzi MS, RD, CDCES, Ashley Reaver

Producer Blue Star Press

Hardcover

$34.95 US

Blue Star | Blue Star Press

8.52"W x 10.56"H x 0.89"D | 41 oz | 12 per carton

On sale Nov 05, 2024 | 288 Pages | 9781958803967

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The essential postpartum recovery guide and cookbook to help new moms replenish their bodies with 100+ easy, nutrient-packed recipes, plus meal plans and shopping lists

The postpartum period brings major physical and emotional changes for new moms. While caring for a newborn is difficult, it's critical that mothers focus on replenishing their bodies after pregnancy, childbirth, and breastfeeding.

Most postpartum resources focus on how to care for the baby, but The Postpartum Nutrition Cookbook—written by registered dietitians Diana Licalzi and Ashley Reaver—prioritizes the mom's self-care first. This book guides new moms through recovery during the 4th trimester, highlighting key nutrients needed to heal and restore their bodies.

The Postpartum Nutrition Cookbook features:

100+ simple, delicious recipes catered to postpartum nutrient needs
Make-ahead breakfasts, one-handed lunches, and set-it-and-forget-it dinners
Helpful trackers, grocery shopping lists, and targeted nutrition advice
Easy meal-prepping tips and techniques for busy new moms
Guidance on making self-care and proper nutrition a priority

This one-of-a-kind resource equips new moms with everything they need to nourish themselves and their families in the critical postpartum period. Friends, relatives, or partners can also use this guide when looking to support a new mother with nourishing meals and self-care. Consider it a trusted companion during the challenging but precious early weeks and months of motherhood.

"As a mom of 2 and dietitian working with moms, I am so excited to finally have a cookbook that is dedicated to helping postpartum women thrive in a sustainable manner. Ashley and Diana are a wealth of knowledge and their passion for nourishing postpartum women shows in this cookbook. The postpartum period is a huge transition for all parents and nutrition plays a key role in recovery and mental health. Having a resource like this is priceless for so many women."
—Laura Ligos, RDN, Cookbook Author & Owner of Laura Ligos Nutrition

"New moms and moms-to-be NEED this. As mothers, we often put ourselves last. The Postpartum Nutrition Cookbook is the perfect guidebook to help you stop putting your health on the back burner, and start prioritizing your own wellbeing."
—Cory Ruth, MS, RDN aka The Women's Dietitian

"The Postpartum Nutrition Cookbook is a great resource for new parents. The recipes are both easy and nutritious, making them perfect for families with new additions. I look forward to recommending this to patients looking to nourish themselves during this important phase of life."
—Cate Ward, PhD, RD, Researcher at Stanford University and Dietitian (Cate Ward Nutrition)

“The Postpartum Nutrition Cookbook is a valuable resource for women as they prioritize their health and well-being following birth. The detailed explanations of the body’s changes during pregnancy, the labor and delivery process, and milk production highlight why nutrition is so critical for the postpartum journey. The recipes are not only realistic for new moms to create, but also provide the key nutrients that their bodies need as they heal and adapt to the requirements of motherhood.”
—Dr. Mary Margaret McGue, OB/GYN and mom of three

“Proper nutrition during the postpartum period is vital but can be difficult to prioritize. The Postpartum Nutrition Cookbook is a game changer. Diana and Ashley created a collection of mouth-watering, nutrient-dense recipes that are easy to prepare, and provide realistic guidance for how new moms can nourish themselves during this critical time of healing and recovery. This is a must-have resource for expecting and new parents!"
—Kerry Benson, MS, RD, LDN is a registered dietitian and best-selling author of "Drinking for Two: Nutritious Mocktails for the Mom-to-Be" and "Mocktail Party: 75 Plant-Based, Non-Alcoholic Mocktail Recipes for Every Occasion"

"With mouth-watering recipes for someone who isn’t even pregnant and a how-to meal prep for the freezer chapter/schedule, this is a gift for all my friends or co-workers who are expecting babes!"
—Dr. Jamie Guertin, Certified Nurse-Midwife and Founder of A Midwife Nation

Diana Licalzi, MS, RD, CDCES, is a registered dietitian and holds a master’s degree in Nutrition Science and Policy from Tufts University. Originally from Puerto Rico, Diana is dedicated to helping the Hispanic community meet their nutrition and health goals. She co-founded Type 2 Diabetes Revolution, an online platform that provides nutritional guidance for individuals with pre- and type 2 diabetes. Diana also has experience working as a dietitian at Boston Medical Center, InsideTracker, and UC San Diego Health. You’ll often find Diana outside—running, hiking, or practicing yoga—or experimenting in the kitchen.

Ashley Reaver is a registered dietitian with a master's in Nutrition Science and Policy. She offers nutrition counseling in her private practice, is the creator of the Lower Cholesterol Longer Life Method, and teaches nutrition and dietetics courses at University of California, Berkeley. Ashley enjoys hiking and cooking with her husband and son.

Diana Licalzi MS, RD, CDCES View titles by Diana Licalzi MS, RD, CDCES

Ashley Reaver View titles by Ashley Reaver

Chapter 1: The Recovery Pathway

Congratulations! If you've picked up this cookbook, you're likely preparing for the arrival of your baby, or perhaps you've recently welcomed your little one into the world. What a remarkable accomplishment. Your body has completed some miraculous feats to get you to this point, and while your little miracle rightly deserves all of your attention when they arrive, we also want to ensure that YOU, the extraordinary mama, are well-taken care of.

Before we dive into what to focus on nutritionally to fuel your postpartum recovery, it’s important to recognize the incredible journey your body undertook to grow and deliver a baby. In this chapter, we’ll touch on the transformational changes your body goes through during pregnancy, the exceptionally physically demanding feat of labor and delivery, and the lengthy recovery process.

Pregnancy
First, let’s start with the nine-month journey during which your body provided all the building blocks to grow a human being. Stop for a moment and think about that – virtually everything (except for a sperm carrying DNA) came from your body! Every facet of your baby's being, from the tips of their tiny toes to the crown of their head, was crafted from the nutrients within you. It’s no wonder many nutrient requirements, including protein, folate, and iron increase significantly during this time. Even the water within your baby’s body originated from yours! It’s truly a remarkable realization. And if you choose to breastfeed exclusively, this incredible connection continues.

Throughout pregnancy, your body undergoes a multitude of physical changes to support the growth of a new human. It's a period where you grow an entirely new organ – the placenta – an incredible feat that occurs at no other stage of life. These extensive changes starting from conception, impact various systems within your body, and it's essential to highlight them as many directly influence the nutritional requirements during pregnancy and the postpartum recovery period.

Foreword
Introduction
Chapter 1: The Postpartum Recovery Journey
Chapter 2: Essential Nutrients for Postpartum Recovery
Chapter 3: Kitchen Tools and Pantry Essentials
Chapter 4: Planning and Preparing Postpartum Meals
Chapter 5: Make & Freeze Recipes
Chapter 6: Make-Ahead Breakfasts
Chapter 7: One-Handed Lunches
Chapter 8: Hands-Off Dinners
Chapter 9: Pantry Meal Inspiration
Chapter 10: Nourishing Smoothies
Chapter 11: Snacks and Sweets
Chapter 12: Soothing Mocktails
Chapter 13: Celebrating Cultures
Appendix A: Sample Postpartum Meal Plans & Grocery Lists
Appendix B: Recipe Index