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If you are a breastfeeding mama who has had recurrent plugged ducts, you know the struggle. What starts as a fairly small tender spot on your breast can quickly become a painful hard lump. If a clog does not clear up on its own or …
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During cold and flu season, busy breastfeeding moms may be asking, can you take Emergen C while breastfeeding? Anything that can potentially give a tired mom a leg up sounds like a pretty good idea, right?
A review of the available information and scientific literature online indicates that breastfeeding mamas can generally take vitamin C supplements like Emergen-C as directed.
As long as they are not overdoing their vitamin and mineral consumption with additional supplements, there do not seem to be any major health concerns for a mom or her breastfed infant.
Please note that while the information I share here is from health agencies, peer-reviewed scientific journals, and other reputable sources, I am not a medical professional. Any questions regarding your health concerns should be directed to your healthcare provider.
1. Breastfeeding moms can generally take the nutritional supplement Emergen-C without cause for concern.
That is, as long as they are not taking additional supplements that put them over the ULs (tolerable upper limits established by the Institute of Medicine’s Dietary Reference Intakes Guide) for consumed vitamins and minerals.
2. A breastfeeding mother who is taking supplements (Emergen C, prenatal vitamin, or postnatal vitamin, etc) should be familiar with dosage levels and combined dosage levels of all vitamin and mineral supplements.
See the table for ULs (upper tolerable limits) for the vitamins and minerals found in Emergen-C and a common postnatal supplement.
3. Child Health and Human Development reviews studies showing that higher levels of vitamin C intake by lactating mothers leads to higher vitamin C levels in breastmilk. These higher levels (under 2000mg) of vitamin C in breast milk do not seem to pose any health risks for infants.
4. A meta-analysis in BMC Public Health concludes that regular high vitamin C intake (around 1000 mg) can lessen the severity of cold symptoms.
While vitamin C is the primary vitamin in Emergen C, there does not appear to be any scientific research on the effects of Emergen C itself as a product. Emergen C is also not regulated by the FDA (Food and Drug Administration).
5. With no scientific evidence specifically on the benefits of Emergen-C products, breastfeeding moms may choose to focus instead on getting enough sleep, exercising, and eating a healthy diet to support their health and immune systems.
That being said, breastfeeding moms may find it worth testing out Emergen C for themselves. Especially during cold and flu season.
At the end of the day, always talk with your trusted health professionals to discuss the specifics of what is right for you when it comes to taking supplements and breastfeeding.
Emergen-C immune support is a dietary supplement that contains 1000 mg of vitamin C along with 15 other vitamins and minerals (note the Emergen C chewable tablet has a different nutrition profile than the powder packet).
The flavored Emergen-C powder packets are marketed as a daily supplement to support immune health and give your body antioxidants, b vitamins, and electrolytes.
If taking an Emergen C packet daily, you can expect to spend around $13/month. While not a huge expense, it’s worth weighing the potential benefits against the time and cost of taking Emergen C. Unless you are purely taking Emergen C for the taste of all those fun fizzy flavors, you probably want to know a little more about the product and its potential benefits or risks.
Vitamin C is not stored in the body or made by the body, so it must be consumed through foods or supplements.
The National Institute of Child Health and Human Development states that the daily value of vitamin C for breastfeeding mothers is 120 mg. Most lactating women can get enough vitamin C from prenatal or postnatal vitamins along with a healthy diet. Breastfeeding moms are generally advised to take prenatal vitamins to keep themselves healthy as well as ensure that their bodies are making quality breastmilk.
While people do not need to worry so much about taking too much vitamin C through foods, they do need to be mindful of vitamin C dosages in supplements. For example, the Emergen C packaging health claims state that there is the equivalent of 10 oranges worth of vitamin C in one daily dose of Emergen-C. It would be really hard to eat 10 oranges all at once, but pretty easy to down a packet of Emergen C.
The USDA database shows that 1 raw orange has 59.1 mg of vitamin C ascorbic acid, which is about half the recommended amount of vitamin C needed per day for breastfeeding moms. So it’s not too hard for moms to get their daily dose of vitamin C with a juicy orange and a prenatal vitamin. You can search the USDA nutrient database values (United States Department of Agriculture) for other foods and their vitamin and mineral content.
While the body does flush out excess vitamin C, too much all at once can lead to adverse effects like diarrhea, nausea, and headache. Losing a lot of fluids through diarrhea or fighting a splitting headache is the last thing a breastfeeding mom needs!
There is not much difference between how much vitamin C a non-lactating adult versus a breastfeeding mother can safely take.
As far as research goes, the National Institute of Child Health and Human Development states that up to 1000 mg of vitamin C daily increases the vitamin C in milk levels, but is not a safety risk for nursing infants.
Likewise, breastfeeding expert and MD, Dr Anne Eglash states that it is safe to take 1000 mg/day of vitamin C while breastfeeding. She even comments that breastfeeding women can take up to 2 grams (2000 mg) of vitamin C.
As a side note, Dr Eglash also has a podcast, Breastfeeding Medicine Podcast, all about breastfeeding-related topics. It is worth checking out if you find yourself with questions about breastfeeding.
2000 mg/day of vitamin C is the UL (tolerable upper limit established by the Food and Nutrition Board) for lactating women. This is the same UL as for non-lactating adults.
To verify the above findings, I asked our trusty local pharmacist if I could take daily Emergen C while breastfeeding. Without hesitation, he confirmed I could.
While we all need our essential vitamins and minerals, too much of a good thing can negatively impact our health.
Breastfeeding women will want to read the nutrition label and dosage levels of their pre or postnatal vitamins as well as any other supplements they are planning to take. They can then add up all the dosages and check them against the Food and Nutrition Board’s ULs (tolerable upper limits) for vitamins and minerals.
The UL for vitamin C is 2000 mg/day for breastfeeding women aged 19-50 years old (the same for non-lactating adults).
The chart below shows the vitamin and mineral dosages for Emergen-C as well as for a common postnatal vitamin by Nature Made. The last column shows the UL for each noted vitamin and mineral.
| Emergen C | Nature Made Postnatals Multi + DHA | UL (Tolerable Upper Intake Levels) Lactating women 19-50 years old | |
|---|---|---|---|
| Vitamin C | 1000 mg | 120 mg | 2000 mg/d |
| Thiamin | .36 mg | 1.4 mg | ND (not determinable) |
| Riboflavin | .39 mg | 1.6 mg | ND (Not Determinable) |
| Niacin | 4 mg | 17 mg | 35 mg/d |
| Vitamin B6 | 10 mg | 2 mg | 100 mg/d |
| Folate | 167 mcg DFE | 830 mcg DFE | 1000 microgram/d |
| Vitamin B12 | 25 mcg | 5.8 mcg | ND (Not Determinable) |
| Pantothenic Acid | 2.5 mg | 7 mg | ND (Not Determinable) |
| Calcium | 50 mg | 150 mg | 2500 mg/d |
| Phosphorus | 38 mg | ||
| Magnesium | 53 mg | 45 mg | 350 mg/d |
| Zinc | 2 mg | 12 mg | 40 mg/d for 19+ years old and lactating |
| Manganese | .5 mg | not included | |
| Chromium | 10 mcg | not included | |
| Sodium | 65 mg | not included | |
| Potassium | 200 mg | not included |
In good news, total dosages of noted vitamins and minerals in Emergen C and Nature Made’s Postnatal vitamins are under the Food and Nutrition Board’s ULs.
The Food and Nutrition Board does not set ULs for thiamin, riboflavin, vitamin B 12, and pantothenic acid. They mark these as “ND” (not determinable). There is no data on the negative effects of these vitamins at high levels.
The one vitamin that comes very close to the upper limit after combining Nature Made’s postnatal vitamin dosage with the Emergen C dosage is folate.
The folate in Emergen C (167 mcg) combined with the folate in the postnatal vitamin (830 mcg) equals a total of 997 mcg. This is 3 micrograms shy of the 1000 mcg/d tolerable upper limit.
The CDC explains that the 1000 mcg/d upper limit for folate was established because excess folate can mask vitamin B12 deficiency and accompanying health problems.
Based on their data related to folic acid and vitamin B12, the Institute of Medicine set the LOAEL (lowest observed adverse effect level) at 5000 mcg/d for folic acid. This is 5 times higher than the established UL (tolerable upper limit) to prevent people from getting close to that LOAEL level.
After learning this, the idea of being right at the UL for folate if I were taking Emergen C and a postnatal vitamin doesn’t sound as questionable. Nearly 1000 mcg/day of folate is more though than is generally needed for breastfeeding moms.
In a review of studies on breastfeeding and vitamin C, the National Institute of Child Health and Human Development cites a study where breastfeeding mothers were given up to 1000 mg of vitamin C daily for 2 days. Even the breastmilk that had the highest levels of vitamin C did not pose any safety risks for an infant.
It’s hard taking care of young children without having a nasty cold, so potentially lessening the severity of a cold by taking some extra vitamin c through a product like Emergen C is an enticing prospect.
To reach their conclusion, researchers analyzed randomized controlled trials and placebo-controlled trials. Study participants took 1000 mg or more of vitamin C daily. The majority of the studies included in the meta-analysis had participants taking 1000 mg/day of vitamin C for 3 months.
While an interesting study on the positive effects of higher levels of vitamin C, the results aren’t necessarily translatable to the vitamin C in Emergen-C. Emergenc-C powder packets do not have vitamin E in them and also contain twice the amount of vitamin C as was administered in the study.
Emergen C Chewables do have 13.5 mg of vitamin E in them, however, this is less than the 100 IU of vitamin E that participants took in the study.
As a breastfeeding mom, I am interested in trying daily Emergen C through the cold and flu season to possibly reduce the severity of sick symptoms. I know it is not a magic elixir, but anything that might help even a little bit when battling a nasty bug and simultaneously trying to take care of little ones is a major plus.
I will be watching out for any potential negative side effects that come with taking high levels of vitamin C. While 1000 mg of daily vitamin C is under the established UL, I wonder how some people may not have the same level of tolerance for higher doses of vitamin C as others do.
1000 plus mg of vitamin C in a day may work great for one person, but it may be too much for another and result in unpleasant side effects like diarrhea and nausea. Breastfeeding moms need to stay hydrated, so a bout of diarrhea certainly is not going to do them any favors. I’ll take a sore throat over that any day!
Additionally, Healthline explains that excess vitamin C in the body is flushed out through urine since it is a water-soluble vitamin. So if I am potentially consuming more vitamin C in my postnatal vitamin, Emergen C, and food sources all combined than my body can process, am I essentially flushing money down the toilet? Perhaps my money would be better spent on whole foods and lifestyle habits to support healthy and normal immune function than Emergen C. Food for thought.
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There are so many great activities for toddlers to explore in and around Portland, OR. I’ve included some of our favorite picks here!
Laurelhlurst Park is located in southeast Portland. It is an amazing park for the whole family.
Laurelhurst is a huge park with a walking path that loops around a hilly field of giant trees and a duck pond. There is also a biking area with small ramps and miniature half pipes!
For toddlers who love riding strider bikes, they are in for a special treat! While this biking area is for big and small kids alike, morning time is usually a good time to go for some toddler-friendly biking. Especially a Sunday morning.
Walk a couple of minutes up past the biking stretch, and you will find a lovely little toddler playground. All the equipment is perfectly toddler-sized and there are a bunch of picnic benches surrounding the playground.
If you pack some snacks and a picnic, you could easily spend half a day roaming around Laurelhurst Park with little ones.
The park has a lovely relaxed vibe, and you may even find someone playing guitar on a bench by the pond.
And most importantly for the adults, there is a wonderful bakery nearby, Crema Coffee & Bakery. It’s a short drive or a 15-minute walk from Laurelhurst Park. It is a casual spot, so drink and eat there, or grab your pastries and coffee to go. There may be a bit of a line, but you know the pastries are worth it!
There are also food trucks right next door to the bakery if you are looking for some variety.
One of my favorite parks to spend time at is Gabriel Park in SW Portland. It is a large park area with a playground, walking paths, tennis courts, baseball fields, a skate park, an off-leash dog park, a basketball court, and plenty of open grassy areas. It is a great place to relax and get some fresh air.
You can also head up a trail connected to the park to check out a community garden. There are some beautiful flowering and fruit trees in the small orchard as well.
Flowering trees will start blooming in late March through late April, and Gabriel Park and the surrounding neighborhoods are great places to see some amazing cherry blossoms, magnolias, and pear tree blooms!
Multnomah Village is a quaint little neighborhood that is a mile or so from Gabriel Park in SW Portland.
Check out Pilea Play in the village and let your toddler explore this indoor play space designed for little ones up to age 6. You can get 2 1/2 hours of playtime for kids up to age 6 for $16 (under 9 monthers do not need a ticket). You can also check out the local toy store, Thinker Toys.
When you get hungry, there are family-friendly restaurants in the village as well. Check out Marco’s Cafe and Espresso Bar, Down to Earth Cafe, Village Hut, or Lucky Labrador. Marco’s and Down to Earth have classic American Cuisine and both have kids’ menus. Lucky Labrador is a pizza joint, and Village Hut features seafood, steak, chicken, tofu, rice, and vegetable stir fry plates.
It would not be a proper trip to Portland without a visit to Powell’s City of Books. There are 2 other Powell’s locations around the Portland area, but the downtown location on Burnside is the main attraction with the largest section of children’s books.
Powell’s is a huge bookstore, so there is something in there for everyone. It has both used books and new books. We usually buy used ones and they are always in great condition.
Powell’s also has tons of creative and cute gifts unique to Portland, so it’s a good spot to knock out some quality local gift shopping. There is also a coffee shop in the bookstore that is a fun place to get a beverage and pastry.
And don’t forget to get your iconic Portland bridges poster at Powell’s for your toddler’s room! The poster shows 12 of Portland’s famous downtown bridges on the Willamette River.
Hopscotch is a permanent interactive immersive art exhibit in SE Portland. This is a family-friendly experience, and 3 and under-aged kids are free! Adults are $24, and 4-15 year olds are $15. Get your tickets online a day or two in advance. They tend to sell out.
The Oregon Zoo is in SW Portland and is a fantastic place for toddlers to run and explore. If you have a stroller or wagon filled with small children and snacks, you will be in good company at this zoo.
There is plenty of greenery along the walking paths plus a huge grassy area to lay out a picnic. There are also plenty of tables to have snacks or lunch.
By the rainforest animals, a popular spot for toddlers is the giant sandbox. There is also a small train that you can ride on around the zoo. Train tickets are in addition to regular admission and are purchased at the train area.
If you are local to the Portland area, getting an annual zoo membership is worth it. Otherwise a single visit is $24 for an adult pass (12+ years old) and $19 for 2-11 year olds. Under 2 is free.
If you are visiting Portland in the winter, the zoo does “Zoo Lights”, where the zoo is lit up with more string lights than you have ever seen.
In the summer (mid June-mid August), the zoo hosts “zoo nights” featuring live music, food carts and kids’ activities. You can pack your own food and spread out on the large family-friendly picnic areas as well.
For both Zoo Lights and regular admission days you need to reserve tickets online.
Also, do not be afraid to visit the zoo on a rainy day. As long as you have some rain gear and it’s not a total downpour, the zoo is great rain or shine. I actually prefer visiting on drizzly days because it is not as crowded. Plus, all the greenery along the paths feels extra refreshing.
Next door to the zoo, and also part of Washington Park is Hoyt Arboretum.
While a beautiful area any time of the year, it is truly spectacular in the Fall as the leaves change colors. There are many different species of trees and plentiful paths for little ones to run around and collect all different shaped and sized leaves.
You can stick to stroller-friendly paths or explore some of the hiking trails. There is no admission fee, however it is paid parking.
Another attraction of the Washington Park area is the International Rose Test Garden. If you are visiting Portland or looking for activities late May through October, do not miss visiting the Rose Garden.
Toddlers will love running through the rows of rose bushes and smelling the fragrant flowers. Take some pictures and explore the whole garden area.
My initial thought on whether the Japanese Garden is kid-friendly or not was, no. I’ve walked through the Japenese Garden several times (pre-kids) and while I have always enjoyed it as an adult, I did not think it would hold a child’s interest for very long.
Upon greater reflection though, I think the Japanese Garden is a wonderful place to take a young child.
It is an opportunity to teach kiddos about respecting a space and appreciating the time and effort put into cultivating a cultural space. There is plenty of plant life and beautiful winding paths to explore as well.
OMSI’s Science Playground is designed for kids up to 6 years old. They can climb, play, and explore the interactive exhibits.
With an admission ticket, you get access to the Science Playground as well as to the permanent and temporary exhibits. Ticket prices as of March 2024 are $19/adult, $14/3-13 years old, and free for under 3s. While it can get pretty busy in the kids area, weekday afternoons are typically the least crowded and the best time to visit.
The Rhododendron Garden is a magical 9-acre garden for families to walk around and enjoy the scenery. Children 10 and under are free and adults and older kids are only $5 (and free on Mondays!).
The expansive garden is bursting with beautiful plant life and happy ducks. Visit in the spring and you will probably see some cute ducklings swimming in a line behind their mama.
Oaks Park has a roller skating rink as well as an amusement park.
The amusement park is only open in the spring, fall, and summer months. Ride bracelets are a bit pricey (up to almost $50 for adults) and around $25 for under 48″ kiddos on peak days, in addition to a small daily parking fee. However, they have lots of fun rides for young kids and some family-friendly rides.
The roller skating rink has roller skates as little as toddler size 7 for rent and they offer 6 and under, and 10 and under skate session times. They have as little as toddler 7-size roller skates for rent.
Take a ride on Portland’s aerial tram to see some beautiful views of the city. Kids aged 6 and under are free, $8 for an adult pass
There are plenty of storytimes offered throughout the Portland Multnomah County Library locations. You can search for specific library storytimes through their website, as well as see any additional kid-friendly events going on.
Another great offering through the library system is My Discovery Pass. You can get one of these passes with your library card and get free access to many attractions in Portland like the Portland Art Museum and the Japanese Garden.
While not in Portland, the Vancouver Community Library is just a hop, skip and a jump away from Portland (less than a 15 minute drive from downtown Portland). Plus, if you live in Multnomah County you can still get a Vancouver library card through their reciprocal library system.
The Vancouver Library in WA has an amazing children’s section and play area. There are big tables with markers available, large tent-like structures for kids to wander in and out of, plenty of toddler-friendly seating, and lots of interactive displays.
Livability has ranked the Vancouver Children’s Library as #2 in the top 10 best children’s libraries in the US.
You can check out the library’s schedule of events to see if there are any fun activities or performances scheduled (just be sure to filter for the downtown Vancouver library as the schedule shows all the Vancouver libraries). Last summer we went to an amazing juggling act put on for kids.
There are also lots of different storytimes available for babies, toddlers, preschoolers and families. Other family friendly scheduled events include “Crafternoons” and “Music & Movement”. All amazing for young kids, and of course free of charge. The Vancouver library system also has Grow a Reader program, where you can borrow learning kits from the library with different themes for kids.
The Portland Art Museum (PAM) is another spot that I did not initially consider would be a toddler-friendly spot to visit. Little did I know though, the PAM hosts Family Day events that include art-making and meeting local artists.
The PAM website encourages parents to bring their kids and let the kids lead the way. Parents can spend extra time looking at and talking about the art pieces that their kids are naturally drawn to in the museum. PAM also suggests asking kids open-ended questions about the art they are looking at and letting them take pictures of the artwork as a way to connect. Parents can also model an interest in and love for art during their visit, which kids will pick up on.
There is a small cafe in the museum, so everyone can get a snack too if kids and/or parents need a little morale boost!
Portland Art Museum has free admission every Friday from 4pm-8pm! If you are local and have a Multnomah County library card, you can get a My Discovery Pass and reserve free tickets for 2 adults. And anyone under 21 years old is free! Otherwise, adult admission is $20.
Visit the PAM website for information on current temporary exhibits. Parents will likely only see a small portion of the museum with little ones in tow, so if there is an exhibit you really want to see you can prioritize it.
A good indoor playground is a must in the rainy Pacific Northwest. While I love being out in the rain, there are some days that you just want to stay dry inside. Here are some good indoor playgrounds to check out in and around Portland on those downpour days.
DiG PDX in Beaverton – Less than 15 minutes from downtown Portland, you can find Oregon’s biggest indoor sandbox. Toy construction vehicles and mounds of sand? My toddler could spend hours here. Admission is $16/child. Non-walking siblings are free.
Playdate PDX – Your classic indoor playground with a large play structure and some chairs and tables for snacking. Admission is $13.50/hr per child.
City Play in Vancouver – While not in Portland, City Play is in nearby Vancouver WA. Just about a 20 minute drive from downtown Portland. The owners were inspired to start City Play when the Portland Children’s Museum closed. City Play has themed rooms with toys and furniture to inspire creative imaginative play. Admission is $15/child aged 1-8 years old.
Leka Playland – Leka Playland is in Portland’s neighboring city, Tigard. It is a beautiful indoor play space designed for kids up to age 5.
Wanting to go for a hike, but not prepared to head out to the Columbia Gorge with little ones in tow? Don’t worry, you can find ample beautiful hiking and plenty of trails right in the city in Forest Park. Check out the Hardesty Trail for a family-friendly hike in the park.
Tryon State Park in SW Portland is one of my favorite places.
You are surrounded by big trees and beautiful forest plant life. You can either stick to a paved path or wander off onto a dirt trail. Parking can be a bit hairy during the weekends, so I suggest visiting on a weekday if possible. It is a great place for kids to explore nature and get some walking in.
Visit the George Rogers Park Beach along the Willamette River to play in the sand and watch the boats and paddle boarders. Additionally, from George Rogers Park you can take a walking path to Old River Road Pathway. This is a beautiful walking path that runs alongside the Willamette. There are a number of other walking paths to explore in the area as well.
Portland Parks & Recreation has a Ladybug Nature Walks program for toddlers and preschoolers. Groups meet at various parks around Portland and a Nature Educator leads a walk with learning activities. Sign up for a walk online. There is a $5 fee per child.
Check out a spectacular view of the city from Pittock Mansion and let your toddler run around the grounds. You can also pay to do the tour inside the Mansion if that sounds interesting.
There are also Forest Park trails right by the Mansion, so you can take a little forest walk as well during your visit. The parking lot is paid parking, but it’s only a couple of dollars per hour.
Berry picking is one of our favorite family activities around the Portland area. The season lasts from June through August, so be sure to visit one of the U-pick berry farms if you are looking for something to do in those summer months.
Columbia Farms on Sauvie Island is a favorite for a variety of berries, however, there are many farms all over the place. Sauvie Island is surprisingly accessible though, being less than a 30 minute drive without traffic from downtown Portland.
There’s nothing better than a good fro-yo date with a toddler! If you want to take your frozen yogurt experience to the next level, check out Eb & Bean.
They have locations in NE, SE, and NW Portland. You can order dairy or non-dairy frozen yogurt and choose from flavors like Maple Rosemary Hazelnut and Purple Carrot Cake. Don’t forget to add some sauce like Coconut Milk Caramel or Local Honey, and magic shells like cookie butter plus all the good toppings. Yum!
One of the great things about Pips is that their donuts are kid-size! So if you want to avoid the drama of cutting a regular donut in half to give to a toddler who wants the whole thing, head to Pips!
Pips also serves a variety of housemade Chai drinks. They have a location in NE Portland and one in Beaverton.
While there are now several Voodoo Doughnut locations in different states, it all started in downtown Portland, OR. Since the doughnut shop has become a tourist destination, you may have to wait in line. If your toddler doesn’t mind waiting though and you have something to keep them busy, you will have plenty of yummy doughnuts to choose from. Don’t forget to try the famous Bacon Maple Bar.
Blue Star has 6 locations around Portland (and one in CA), and makes gourmet donuts with high-quality ingredients. While your toddler may not appreciate the Bourbon Blueberry Basil donut, they just may love the Lemon Poppy Old-Fashioned, the Tropical Delight, or the Passion Fruit Cake!
Papaccinos is a cozy coffee shop in the Woodstock neighborhood in SE Portland. They have a small kids’ play area and I like that it has a more open feel with a bigger square footage than many coffee shops.
There is also a New Seasons across the street with some rooftop outdoor seating. This can be a good place to have a casual meal with young kids. There is also a great ice cream parlor, Cloud City nearby.
What could be better than a place that offers art activities for kids and coffee for adults? I honestly can’t think of much that is better in this season of life with young kids.
Check out Awake Coffee & Art in the Sellwood neighborhood in SE Portland. For $8/class, they have story reading followed by an art class on Monday, Wednesday, and Friday mornings.
Posies and Kenton Park
Posies Cafe is a family-friendly coffee shop in North Portland. They have a play area for kids and even some kids’ menu items.
You can walk to nearby Kenton Park after grabbing your coffee for some fresh air and playtime as well.
While not in Portland’s city limits and only open seasonally, the Woodburn Tulip Festival is worth the 40 minute or so drive from downtown Portland. You will never see so many colorful tulips in all your life.
This is a great place for a toddler to run around. If it’s raining there are some amazing mud puddles to splash around in.
North Clackamas Aquatic Park in SE Portland has special swim times for infants and children under 6 years old. Admission is $5 for non-resident adults, and $4 for non-resident 3-6 year olds. Under 3 years old is free.
Portland Parks & Recreation runs several indoor and outdoor pools. The outdoor pools are seasonal, but you can check out the kid-friendly indoor pools year-round.
Jamison Square is located in NW Portland and has an interactive water feature that is touted as a favorite among many local parents. The water is chlorinated and it is the perfect place to hang out on a hot summer’s day. The fountain does not run in the fall and winter, so visit the Square and splash around in the warm summer months.
While not exactly a tourist destination, locals especially may be interested to know that Ikea offers up to an hour of free childcare while parents are shopping.
Plus, most young kids really love the food in Ikea restaurants. It is plain and simple and for some reason, my toddler will even gobble up their veggies. The restaurant has open seating and it is a very casual place to grab some food and sit with kids. The line can be a bit long at peak times, but if you go when they first open you can fly right on through and get your food quickly.
If you are flying in and out of Portland, know that Ikea is out by the airport. So may be a good destination before or after a flight to refuel and take a moment.
Explore the creations of Portland-based artist, Mike Bennet, while playing mini golf and grabbing some food at Wonderwood Springs and Wonderwood Mini Golf. The miniature golf course and restaurant/coffee shop are right next door to one another and kids and adults alike are welcome! It’s $10/person, but under 3s are free!
What’s your favorite place or thing to do with young kids in Portland? Please share in the comments below!
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An overstimulated mom is tired, stressed, and overwhelmed. Her nervous system has been bombarded with sensory information in the form of shrieking rambunctious children, crying babies, and the countless demands of motherhood.
She may experience strong feelings of anger and irritability, and feel like she is losing control. She may even experience feelings of anxiety and panic.
Ongoing sensory system stimulation coupled with sleep deprivation and a never-ending to-do list leads to fried nerves and emotional dysregulation.
While some mamas are more prone to experience overstimulation than others, the demands that come with young children and the mental load of motherhood can rattle even the most resilient and grounded of mamas.
When left unchecked, chronic overstimulation can lead to burnout, relationship problems, and serious mental health conditions.
In review, here are some symptoms that point to mom overstimulation;
In good news, there are great ways moms can cope with overstimulation. Here are 20 tips to get started!
The first step to managing overstimulation is to identify your sensory triggers. After identifying these triggers, you can more easily recognize when you are becoming overstimulated and can activate your arsenal of coping mechanisms.
Creating a solid routine around sleep is essential for an overwhelmed mom.
I am easily overstimulated during the day when I do not get enough sleep. On the other hand, when I am adequately rested, I find that all the sensory inputs of the day do not rattle me. I also have more energy to redirect my children to grounding activities when I’m well-rested.
Even when I want to stay up late after my kids go to bed, I have finally learned that this is generally a bad idea. I know that I want to function better for myself and my family, so I do my best to head to bed early.
I also focus on sleep hygiene, and make sure that my sleep environment is set to get some quality zzzs. This means having a dark, cool, and calming room. We have a sound machine quietly humming and I wear soft comfortable pajamas. I use a couple of blankets for layering and keep a water bottle by my bed.
One of my favorite ways to deal with overstimulation is to declutter and create a minimal landscape in my home. This means having a clear countertop and tabletop and consolidating toys in a basket. It means getting rid of junk mail and all the pesky odds and ends that somehow find their way into our homes. It also means doing my best to refrain from retail therapy and unnecessary shopping.
I constantly try to keep all the excess clutter in check so that on those days when I’m reaching my sensory threshold, I can at least look around me and feel a sense of calm.
To combat unpleasant sensory stimuli, you can sprinkle soothing sensory stimuli around the house.
Here are some ideas to create a calming sensory experience at home;
Over my 10 years as a massage therapist, I witnessed the profound impact our bodies have on our sense of well-being. When we encourage our bodies to relax, our minds follow. While I’m not a professional acupressurist, there are many websites with basic directions for the layperson to follow to practice self-acupressure.
Among the many acupressure points that Hackensack Meridian Health recommends for stress relief, I’ve picked 3 that are doable and helpful for an overwhelmed mama. These points are easy to access and gently massage during an overstimulating day as a busy mom.
Locate the following 3 points and gently massage them in small circular motions;
While I certainly use screen time to entertain my 4-year-old from time to time, I am trying to get away from this. The main reason is that when he is watching TV as his “quiet time”, he is not learning to focus and sustain his attention on his self-directed activities.
I want him to learn to use his internal resources and creativity rather than rely only on outside sources of stimulation and entertainment.
The second reason is that kids’ brains are not getting true quiet and relaxation time when hooked on the TV. The TV emits blue light which is stimulating to the brain additionally, most kids’ shows are full of bright lights, are action-packed, and have rapidly changing scenes.
A more restorative quiet time can be spent in a calming room with simple toys, drawing materials, sculpting materials, and books.
Moms can use quiet time as well to release built-up stress and gather their energy for the rest of the day.
While moms can not fully check out and take a nap when responsible for watching children, they can take some deep breaths at any given moment.
I like to practice my deep breathing exercises as I’m waiting for my 4-year-old to brush his teeth or make his way to the potty.
Whenever I am feeling overstimulated, putting my hands under running water or taking a big drink of water helps soothe me.
Even when you can’t take a relaxing bath, you can take moments to consciously connect with the soothing effects of water when washing your toddler’s hands. Or when bathing your kids or doing dishes.
Soothing mom overstimulation is all about finding small creative ways you can realistically manage overwhelm in the middle of a hectic day.
Some fresh air can do wonders for both mom and active kids. It can help improve everyone’s mood and bring balance and calm.
If you don’t have a backyard where you can let kids run wild, try finding the closest park or nature walking area. You can give your kids small buckets and tell them to collect their favorite rocks and sticks, while you take a few moments to do some deep breathing exercises and enjoy the scenery.
When stress builds up in our bodies it leaves us feeling tense and uncomfortable. Taking a moment to do some simple stretches can help release some of this accumulated tension. You can do a quick body scan, and take note of anywhere you feel tight. Then take a moment to move your body and stretch out that area.
Whenever I feel tension building in my body, I redirect my kids to our carpeted room so that I can roll around on the floor and get some stretching in while they play.
You can also get your kids involved and teach them simple yoga poses. The Cosmic Kids Yoga channel on YouTube incorporates storytelling with yoga poses to keep little ones interested.
Use the inherent soothing qualities of materials like play dough, clay, and kinetic sand to get your kids to take it down a notch. These sensory play materials give kids something to sink their hands into and focus their attention on. I make a big batch of DIY play dough or homemade kinetic sand now and then so that he has plenty to work with.
Another favorite grounding activity in our house is building blanket forts. My son loves bringing a flashlight or star projector light into a fort and spending some quiet time in it.
Putting on some calming meditation or acoustic music can help slow down the energy of a hectic household.
When moms are overstimulated by loud noises and small children frantically moving around them all day, a tight waistband digging into the belly or a scratchy sweater can just add to the overwhelm.
Adding soft fabrics and loose clothing to your wardrobe can bring calm and comfort to an overstimulated mom.
Simply turning the lights down or drawing the curtains for a short time can be calming during a chaotic day.
While quiet alone time is not an option when caring for young children, it is essential to schedule this time for yourself with the help of your partner or childcare provider.
When it comes to schedules, it is easy to fill them up with more than we can realistically handle.
I try to limit scheduled activities to one or two a day. This gives us all time to have some downtime before and after outings to regroup.
There’s no way to completely avoid stressors in this life, so figuring out a healthy way to manage and release accumulated stress is the next best thing. This looks different for everyone, but some popular stress-relieving hobbies include taking walks, taking baths, reading a good book, crafting, coffee dates with friends, yoga, or recreational sports.
My 4-year-old came home from preschool one day with a stick decorated with pipe cleaners and jingle bells and announced that it was a talking stick. I thought this was a great idea and we now use it while eating dinner. I also pull it out when I need to get a word in during the day and my child is struggling to stop talking.
Cozy blankets, pillows, a calm jar, a stack of books with beautiful illustrations, some twinkle lights, and a small table with simple art supplies can turn a small corner into a calming haven. You can direct your child to this corner when you need a moment, or you can both go to this corner to read a book together.
In addition to decluttering, regularly tending to chores helps maintain a soothing environment at home. Writing down which days chores need to be done can help keep you on track.
Change sensory overload to cuteness overload by watching your kids engage in relaxation routines. We usually associate relaxation practices with adults, and we picture a mom holding a cup of tea with a book in her lap.
Picture this though, your 4-year-old holding a mini mug and making a honey lemon tea to sip on. Or your young child selecting a bubble bath pod and soothing bath toy to take a relaxing bath with. Or how about your little one meditating on a DIY calm jar made with glitter, water, and dish soap. These are all adorable and simple ways to add a little quiet and calm into the day when you need a mom break.
Outside of exercising your coping mechanisms at home, you may need professional support if those self-help tactics are not cutting it. Some parents of young kids may have conditions and temperaments that make them more susceptible to overstimulation, and they may need a little extra help. For example, a highly sensitive person or someone with an anxiety disorder may especially struggle with sensory overload while caring for young children.
Sometimes we all need some outside help and that is why those services exist. You can seek help from a clinical psychologist, a mental health counselor, or a healthcare provider.
Or if you need help with basic household chores and have the funds, you can hire someone to clean your house or help organize your home.
For childcare support, finding a babysitter, daycare provider or some activity groups can be helpful.
Raising children is incredibly hard work and for many parents, overstimulation is simply par for the course. Luckily, there are ways to minimize the negative impact that overstimulation can have on tired parents.
While there is a lot that is out of our control, there is a lot that is in our control. By implementing strategies like prioritizing sleep, setting up calming environments, directing our kids to grounding activities, and instituting quiet time, we can successfully manage overstimulation symptoms. We replace overwhelm and irritability with deep breaths and an arsenal of self-care tools.
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As a mom of a rambunctious baby and a high energy preschooler, I can get pretty overstimulated and overwhelmed. Sometimes my nerves are completely fried by the end of the day. This is when I start to feel angry, resentful and burnt out. The constant motion, noise, and general chaos of raising two young children is just a lot for this mama to handle.
So I have been trying to figure out how to prevent reaching this point of exhaustion, while simultaneously keeping my kids happy and healthy.
One solution that has been incredibly helpful has been adopting an assertive parenting style. This parenting style is all about setting clear boundaries with children AND building a warm and loving parent-child relationship.
The term boundaries with children is often associated with an authoritarian parenting style; however assertive parenting teaches us that strong boundaries and mutual respect and warmth are not exclusive of one another. Parents can be authority figures who lead by example and a fair and assertive approach; not through fear of punishment and intimidation.
As a mom, I am attracted to two underlying themes of an assertive approach to parenting;
One of the primary benefits of an assertive parenting style is that both my needs and my child’s needs get met. I am able to maintain my sanity, while my children still get the love and attention they need from me.
But how can this be? As moms, we often receive the message that we are supposed to sacrifice ourselves for the sake of our children’s wellbeing. I do not buy into this message.
I know that I can be a better, happier, healthier mama when I am considering my children’s needs AND my needs. And there is almost always a way for everyone to get their needs met one way or another. Maybe not immediately or perfectly, but sufficiently.
For example, my 4 year old wants me to play with him all of the time. If I want to get anything done around the house or simply eat some food though, I am learning to clearly and calmly tell him that I need to do x, y and z, and then I can play.
By meeting our needs as mothers and individuals, we do not let resentment build up inside of us or let exhaustion drain us. When we have honored our needs, we can be our best selves and be fully present parents.
Making sure our needs are met also models healthy self-care practices to our children as well as important assertiveness skills. This will help them become confident and assertive adults who know how to take care of themselves. As a mother, this is one of my greatest hopes for my children; that when I am no longer around, they know how to take care of themselves and are leading happy and healthy lives.
The type of relationship a child has with a parent has an enormous impact on both a child’s and a parent’s emotional health. A warm and loving emotional bond where there is mutual respect between parent and child creates the foundation for a cooperative and confident child, and a confident parent.
Conversely, cold and uninvolved parenting styles can lead to children feeling insecure and anxious about where they stand and what they can expect in their relationship.
An authoritarian parenting style for example, relies on punitive measures to try and control children. In contrast, assertive parenting elicits positive behaviors through kids’ genuine desire to cooperate rather than through fear of punishment.
When the parent-child relationship is built on a foundation of mutual respect and trust, children experience the benefits of a positive relationship. This feels good for them and so they start acting in ways that maintain that positive feel good relationship.
Power struggles between parents and children are normal to some degree, but they do not have to be a way of life. Assertive parenting aims to transform combativeness during power struggles into opportunities for cooperation and compromise.
When parents model clear, respectful and open communication, children also learn this style of communication. They trust that they have a safe space with their parent to ask for what they need, and work out a positive way to meet that need.
Children grow up knowing what healthy relationships looks like and how to maintain them through assertive communication. This serves as a model that they can use as they develop other relationships as they get older.
If parents did not have a model of healthy relationships themselves growing up, this is their opportunity to break harmful intergenerational parenting patterns and offer their children a new approach.
There is a wonderful kind of confidence that comes with being assertive. And when we model assertiveness to our children and teach them assertiveness skills, they learn how to be assertive themselves. They learn how to ask for what they need as well as respect other’s boundaries.
I was well into adulthood before I understood the concept of assertiveness. This led to many uncomfortable situations where I remained silent while letting others cross my personal boundaries. This contributed to low self-esteem and conflict in my life. By embracing assertiveness now, I am hoping that my kids are better able than I was to confidently ask for what they need and uphold their personal boundaries.
It’s all well and good to talk about the benefits of assertive parenting, but how does a frazzled mama or papa BE an assertive parent? Here are some essential assertiveness skills to practice. I am in the process of developing these skills myself, and while a slow process, I am seeing the benefits everyday, slowly but surely.
Speaking assertively means being clear on what you want to communicate and using respectful words and a calm voice to convey your message. Accusatory and unkind words are not productive and not a part of assertive communication.
Use “I” statements and set clear limits. “I” statements help children know exactly where you stand, what you are feeling and what you expect.
While assertive communication is important, knowing how to genuinely listen to children is also an essential skill. Listen to their words as well as taking notice of their body language and behaviors. Younger children often do not know how to verbally tell us what is going on, but they show us through their bodies and behaviors.
When we truly listen, we can often identify what’s behind frustration and bad behavior. And we realize that it is usually an unmet need or an uncomfortable feeling that kids are trying to deal with, but do not have the right coping skills to deal with in a productive way. So it is our job to help teach them more effective coping strategies and communication methods.
Children also feel seen and heard when we let them know that we are listening through our body language and words. To let them know we are listening, we can maintain eye contact, put a hand on their shoulder, or get down on their level. We can also summarize back to them what they have said, or use words or sounds of acknowledgment (eg “uh-huh”) as they are talking to us.
We have to remember that children are so new to this world and that their brains are still developing. If we can remember to see from a child’s perspective from time to time, we realize that they are usually not trying to terrorize us as parents. Usually they are just trying to connect and feel seen and heard.
We expect our kids to manage their emotions and resulting behaviors, but we often neglect to acknowledge that we are not managing our own very well. We also forget that children are still developing neurologically and need our help developing emotional regulation skills.
It’s perfectly okay and normal to feel exasperated and frazzled as a parent (it would be weird if we didn’t from time to time), but it is important to be mindful of how we are expressing those feelings. Do our children see us acting out aggressively when we are upset or frustrated with them? We don’t have to hide our feelings, but we do have to know how to express them appropriately and in a healthy way.
For example, sometimes we just need to take a step back from a stressful situation (as long as everyone is safe) and gather some self awareness. Then we can put a hand on our chest or belly and take some deep breaths. This is one way to regulate overwhelming stressful emotions.
When you expand your belly as you inhale, and deflate it as you exhale, this is called deep diaphragmatic breathing. It activates the vagus nerve and your body’s rest and relaxation response. This is the state we want to be in when we are dealing with troublesome and frustrating behaviors from our children.
Once our bodies and minds have calmed, we can speak to our children about what has happened and what needs to change. This is very different than screaming and yelling in frustration, which can be scary to children and exacerbate bad behavior.
Clear communication and decision-making go hand-in-hand. In order to clearly communicate with our children, we have to make clear decisions about what we want to communicate.
Rather than brushing off undesirable behavior because we don’t know how we want to deal with it, we have to stop and consider the best course of action. We may not always know if we are making the best decision, but we almost always have the opportunity to repair any damage we have done if we realize we have made the wrong decision.
Setting and honoring appropriate boundaries is a essential part of assertive parenting. Boundaries let children know what is and is not okay. They also exist to help parents maintain their sanity!
Appropriate boundaries need to make sense and have a good reason for existing. Sometimes after asking myself why I have created a certain boundary with my child, I realize that there’s actually not a very good reason for it.
Good reasons for boundaries include boundaries that are made in order to keep kid’s and parents safe and healthy (emotionally and physically).
Even when parents practice respectful communication with their kids and are calm and loving, there are bound to be situations where kids ignore set boundaries or parental requests. And oftentimes, they don’t even care about consequences. Even with natural consequences and logical consequences (vs threatening and punitive consequences), a child still may not give a hoot. In these cases, we need to consider if our child is feeling a lack of emotional connection with us.
Reconnecting with a child can often give them the intrinsic motivation they need to jump on board with our requests (verses using bribes, threats and punishment to try and elicit cooperation).
For example, it’s common for young children to act out when a new baby enters the family. From their perspective, they feel like they are losing attention and therefore connection with their parents. My 3 year old started acting out after his baby sister came into the picture and started taking a lot of the time and attention that he was used to having from us. Slowly but surely and with lots of hug and acknowledgment of big feelings, those initial behaviors subsided.
A more common example many parents can relate to is the power struggle that brushing teeth can be with young children. Historically, I have used threats and bribery to try and get my son to brush his teeth. Those tactics have rarely worked. He couldn’t care less. What I do know though, is that when I ask if he wants me to tell him a story while he’s brushing, he agrees 9 out of 10 times. And while this may be considered bribery, it is actually about taking the time to connect and be present with him.
I am so thankful for my children. They teach me everyday how to be more assertive, strong and flexible as a parent and a person. And as I learn about healthy boundaries, respectful communication, emotional regulation and self awareness, I hope to teach my children these skills as well so they feel confident and capable.
Parenting is certainly exhausting, but also the best thing that I know I will ever do in this life. If I can form a foundation of love, safety and happiness with them in our home, I know they will be better prepared for this world.
Related parenting posts:
Intergenerational Family Patterns and How We Parent
Preventing 3 Year Old Behavior Problems After New Baby
When Should Family Visit Newborn Baby
Helping Toddlers Deal with Big Feelings
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Breastfeeding is a big job and as such, snacks for nursing moms are essential! Not only is making breastmilk physically demanding, but it can be mentally and emotionally demanding as well. Many mamas are feeding their babies around the clock and may additionally be dealing with issues like; nipple pain, clogged ducts, milk blebs, undersupply, oversupply, latch problems, the list goes on. The point being, breastfeeding takes a lot of energy; physically, mentally and emotionally.
So nursing mamas need snacks! Lots and lots of nourishing snacks.
I want to share my 12 favorite snacks for nursing moms here;
As I think about what I need to eat in a day while breastfeeding, I find the USDA’s Dietary Reference Intake calculator quite helpful. You can enter your stage of lactation, age, weight, height and activity level and the calculator will give you a nutrient profile and how many calories you need in a day.
I was surprised to see how much fiber, fat, protein and water it calculated I need as a lactating mama. According to the DRI calculator, I should be consuming about 400 extra calories per day as I’m breastfeeding my 9 month old baby. This is more or less how many extra calories many nursing mamas need, but it depends on different variables that the DRI calculator accounts for.
It’s hard to know exactly how much 400 extra calories is in terms of food. I’ve never been a calorie counter, so I googled how 400 calories translates to different foods. Heath Mangieri Nutrition shares what 400 calories looks like and compares nutrient rich foods with less nourishing foods.
Getting a visual of how different foods add up to 400 or so calories made me realize that in order to get all my recommended nutrients in and stay within a 400 cal range, I need to have relatively healthy and easy to prepare snacks on hand. And obviously eat well balanced meals too.
So the snacks I share here are meant to easily fit into a busy and hectic day, while simultaneously providing necessary calories and decent nutrients for breastfeeding mamas.
My 12 Favorite Snacks for Nursing Moms
As a hungry and busy nursing mom, I graze on these snacks throughout the day in between meals. Or let’s be honest, sometimes they are my meals. So I do not eat perfectly everyday, but I’m always trying to do better!
Please note that I am not a dietician or medical professional. What I share below is what works for me, but may not work for everyone. Listen to your body and your own qualified physician for customized snacking ♡.
I love pretzels (GF or regular) with a good balsamic hummus. It’s a quick tasty snack that creates zero dirty dishes! You can simply stick a bunch of pretzels in a hummus container and you’re good to go.
And nutritionally, hummus offers nursing moms a boost of protein and fiber. It does have a lot of sodium however, so all things in moderation. While I primarily eat my hummus with pretzels, I try to throw in a carrot and celery stick every so often too for added fiber and vitamins and minerals.
Some peanut butter spread on celery with raisins on top is your classic ants on a log. Crunchy, refreshing and nutritious.
When I’m in a hurry though, I just put a big spoonful of peanut butter in a bowl, throw in some raisins and dig in with a celery stick. Because when it’s go time, who has the energy to finely spread pb and line up raisins?
WebMD notes that celery is rich with fiber, antioxidants and vitamins (A, C, K, folate, potassium, calcium). Additionally, Milkology explains that nursing moms who don’t have a peanut allergy or family history of one can eat peanut butter and possibly help reduce their baby’s risk of developing a peanut allergy.
Cottage cheese is a good fueling protein snack. A quarter cup of Trader Joes cottage cheese for example, has 13 grams of protein. And when you’re breastfeeding, some extra protein is important!
In fact, Choice explains that breastfeeding moms need 54-67 grams of protein a day. And this snack is super easy to gobble up. Cottage cheese on its own? Bleh, no thank you. But used as a dip with some wheat thins or Sun Chips? Yes please!
Or if you’re going gluten free or wanting a healthier cracker option, there are tons to choose from.
And the best thing is no dishes to wash later! Again, snacks for nursing moms need to be simple. Just grab a box of crackers from the pantry and a container of cottage cheese from the fridge and snack away. Or, if you’re on the go, just substitute a string cheese for the cottage cheese and head out the door.
Plain old saltines with a nice brie cheese seems like an unlikely pairing, but it’s so perfect! I also love brie with Trader Joe’s gluten free Crispbread, which is filled with seeds and oats.
And who doesn’t want to eat a delicious soft cheese like brie after being told they could not have it while pregnant.
Plus, Healthline labels brie as a nutrient dense food with vitamin b12, riboflavin, calcium, protein and fat. Salumi Pasini Nutrition warns though, that the flavor of brie can transfer to breast milk so a nursing baby may show signs of dislike. Additionally, brie could aggravate skin conditions like baby eczema and it also has a lot of sodium. I have not found either to be true for my baby, but it’s good to be aware of anyways.
One can certainly have too much of a good thing when it comes to brie, but I love to keep this snack on my list to enjoy in moderation. And again, there are lots of healthy cracker options out there to get some yummy grains and seed in.
And surprisingly, my 3 year old is a fan of brie as well! So when the brie and crackers come out we can enjoy a snack together.
It may sound ambitious to make homemade granola bars, but it’s actually very simple! I share these Simple Homemade Granola Bars for Toddlers here, but they are for adults too! While obviously these require a little prep, once they are baked, they are a great grab and go snack (they’re gluten free too). And it actually requires very little time to make them, so there’s really no good excuse not to.
And homemade granola bars just taste so much better than sugary store bought ones. Plus, these ones have a healthy helping of oats. Very Well Family explains that oats are beneficial for breastfeeding mom because the beta-glucan fiber in them helps boost milk supply by increasing a mama’s prolactin hormone levels.
And for a protein boost, I like to dip these homemade granola bars in Zoi Greek yogurt. Zoi plain Greek yogurt is thick and creamy and fluffy and when paired with fresh strawberries or these granola bars, almost tastes like a decadent whipped cream! I don’t usually like yogurt, but I like this plain Zoi stuff.
Mixing some protein powder in with a plant based milk and a banana is an easy way to get an extra dose of protein.
I like simple vanilla flavored protein powders mixed with soy milk and a banana. I’ve tried protein powders that have added greens and prebiotics as well, but I find it hard to get those down.
When the days are busy and filled with jumping from task to task with children, it can feel hard to get your greens in. Who has time to put together a decadent salad and sit down and eat it? If your salad is simple enough though, it is actually very easy to get those greens in!
Throw some lettuce into a bowl, sprinkle on some sliced almonds and feta cheese, and then drizzle some olive oil and balsamic vinegar all over. That takes about 2 minutes. Maybe less. And if you’re feeling like putting in another minute or two, this simple salad is delicious with some chopped up apple pieces.
And I have found that a light salad provides some refreshing fuel that doesn’t put me into a food coma, especially when I’m getting the afternoon sleepies and I’m trying to keep up with my toddler and baby.
This is such an easy and nutritious snack to prepare and is one of my favorite simple snacks for nursing moms. And it only takes as long as it takes you to pull a bag out of the freezer, jiggle out some frozen edamame onto a plate and pop it into the microwave for a minute or two.
Eating Well explains that edamame is a great source of protein, vitamins, minerals and fiber. Edamame also has a low glycemic index (good for keeping blood sugar levels in check) and may help prevent osteoporosis and manage high blood pressure and cholesterol levels.
Taking a little time to make a container of your favorite trail mix fixing can really pay off when you just need to grab a quick handful of something to snack on. I like to put dark chocolate chips, chopped up dried fig pieces, almond slices, toasted coconut flakes, toasted coconut flakes, gf mini pretzels and Chex cereal squares in mine.
Interestingly, I developed a strong craving for dark chocolate after I started breastfeeding. I never liked dark chocolate before becoming a mom, but now it tastes so delicious to me. I have heard this from other nursing mothers as well, so want to sure a little side note on dark chocolate since it must be included in my trail mix!
So in bad news, apparently some dark chocolate has high levels of cadmium and lead. Major bummer. Consumer Reports shares which chocolate bars have these higher levels. Since I eat a lot of dark chocolate, I’ll definitely only be buying chocolate bar brands on Consumer Reports “safer choices” list now. Ghiradelli’s 86% cacao bar is on the safer choice list, so I’ll be switching to that! I guess it’s too late for me when it comes to all those Trader Joe’s dark chocolate bars I have eaten.
I also want to share a quick note on dried figs since they are also particular to my postpartum life. For any mommas who experienced the same unfortunate bum problems as me (postpartum anal fissures and hemmorhoids, insert ugh and eye roll), figs can help keep stools regular and soft. So, if you’re juggling the unpleasant rear end issues of motherhood and breastfeeding, figs in your trail mix can’t be overlooked!
Mix up a dollop of peanut butter in some plain Greek yogurt, dip some banana slices in the mixture, and sprinkle them all with crushed chocolate chips. Then just line these up on a small tray or plate and let them freeze for a couple of hours before they’re ready to eat.
These are a refreshing little treat, and your toddler will probably love them too!
These banana pancakes take some initial prep work, but if you make a big batch you can pop some in the freezer for a grab, toast and go snack later. The simple ingredients (eggs, a little gf or regular flour, shredded zucchini and banana) make these little pancakes taste so wholesome. And the banana makes them sweet enough that you don’t need to add any syrup and can just eat them as is.
Also, my toddler is obsessed with these so I can make a big batch all at once for the both of us! Sometimes we leave the zucchini out if we don’t have one in the fridge, or add blueberries, so these are versatile depending on what add in you have or don’t have in your fridge.
I love having lots of delicious fresh fruit readily available. Apples, grapes, mandarins, berries, bananas and pears are all easy fruits to keep on hand. Luckily my toddler is obsessed with fruit, so I often have it out anyway at meal and snack times so it’s easy to get some bites of it in myself.
I have also started becoming more intentional about eating fresh fruit though and making colorful fruit salads that are a tasty treat. And on a side note, if you haven’t invested in a grape slicer, do it! It’s oddly satisfying slicing those grapes so perfectly and quickly, and most importantly I don’t worry about grapes being a choking hazard for my littles when sliced up.
While not a snack obviously, I want to highlight the importance of drinking water throughout the day in-between meals and snacks. I always make sure to drink lots of water throughout the day. If you are a mama suffering from Postpartum Fissures or hemorrhoids, you know that keeping things moving smoothly is very important. Water helps.
Additionally, WebMd states that breastfeeding mothers need 128 oz of water per day. Whoa, that seems like a lot. Not sure if I’m there yet, but I get to almost 90 oz from my trusty Stanley tumbler everyday, and probably get another good amount just through foods with a higher water content and other drinks.
Sometimes I rifle through our cupboards and fridge and feel like there’s nothing to eat. Making this list though, and keeping a grocery list on my phone of everything needed for the above snacks helps ensure I always have something decent to snack on.
Feel free to copy and paste my grocery snack list into your own! This list has everything you need to make all the snacks shared above. In review, we have;
I hope this list of snacks for nursing moms is helpful! Please share any other delicious snack ideas in the comments below. Happy snacking!
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Looking for a simple recipe for a fun family dinner night? A meal that’s delicious for kids and adults alike? And that even young children can help make? Look no further! Here I share a simple and tasty homemade pizza recipe.
Historically, the thought of making homemade pizza dough sounded super intimidating to me. After trying out this easy recipe though, I feel like a total pizza pro.
The final result is so delicious and better than most pizza dough I have had at restaurants. And you really can’t beat the 10 minutes it takes to make the dough, 5 minutes to roll it out/add toppings, and the 20 minutes of bake time. Of course if you have a tiny helper in the kitchen, plan for some additional prep time.
I have also never seen my 3 year old eat so much pizza at once. He usually takes little nibbles here and there of take out or frozen pizzas, but he devours this homemade pizza. Plus, it’s a fun activity for him to help mix ingredients, roll out dough and add his own toppings.
The recipe I share here is based off of allrecipe’s pizza crust recipe, with just a couple additions and suggestions. After looking high and low for a good pizza dough recipe, I think the allrecipe one is truly the best in terms of ease and taste!
The dough is made up of just a few ingredients, most of which are already in most people’s cupboards. The only ingredients I had to go out and buy for the dough were 2 simple things; bread flour (but you can also use regular flour) and active dry yeast.
Bread flour is usually sold right alongside the regular flour at the grocery store. And active dry yeast is usually in the same section as well. I like the Red Star active dry yeast packets. You only need a single .25 ounce packet for this recipe.
Other than the bread flour and yeast, the only other things you need for the dough are salt, olive oil and some optional dried spices like rosemary, sage, garlic powder and onion powder.
As far as toppings go, they can really be anything! Our favorites are pepperoni, black olives, pineapple, bell peppers, mushrooms and onions.
The first couple of times I made the dough, I thought the allrecipe instructions were mistaken. It took soo long for the yeast to activate and get all frothy.
After making this recipe a few times though, I realized that I either had not been using warm enough water or had not fully mixed the sugar in with the water prior to adding the yeast. Once I got the yeast prep down though, it frothed up within a couple of minutes rather than taking 20 plus minutes.
While waiting for the yeast to activate and get frothy, I mix the other dough ingredients in a separate bowl; bread flour, salt, dried spices, and olive oil.
Once the yeast is ready, I add the yeast to the flour mixture and stir it all up and roll it into a ball! Then I let it sit for 5 minutes.
I break off a handful of dough for my toddler to make his own personal pizza. He enjoys rolling it out into odd shapes and choosing his own toppings. This really gives him a sense of independence and pride in making his very own pizza!
With the rest of the dough, I roll out a big circle for a pizza for me and my husband and bake it on a round pizza tray. We use a regular baking sheet for my toddlers pizza. It’s helpful to rub some olive oil onto the pizza pans so the dough won’t stick.
And then it is just a matter of popping the pizzas into the oven and waiting for them to bake for 20 minutes. Yum!
Including kiddos in meal prep is a great way to teach them new skills and hopefully prepare them to make their own food when they venture out from the nest!
And, there’s nothing like a good pizza to make a fun family dinner night feel festive and special.
Let me know how this recipe worked out for you in the comments!
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