The postpartum season is beautiful, hard, challenging, stretching, fulfilling and rewarding all at the same time. You want to speed up time and slow down time. No matter how you currently feel, you want (and deserve) to enjoy this season. Enjoying motherhood starts with feeling good!!

I know you aren’t just tired; you are deeply tired. I know you aren’t just overwhelmed; you are trying to stay afloat. But as I type this with a sleeping baby on my chest, I also know the love, joy, and emotions are beautifully overwhelming too. Being a mother is a gift.

As a holistic nutritionist and mama to 4 littles, I’ve first-hand experienced the value of postpartum nutrition, both in my own life and working with clients. Often symptoms that (sadly) don’t get addressed for years, stem from postpartum depletion.

So pause and take this season of restoration, replenishment, rest and healing seriously—just as you took pregnancy nutrition seriously! What you do now will set you up for years to come—both physically and mentally!

Make this your postpartum recovery kit—a simple, easy-to-follow holistic plan for postpartum nutrition and recovery the first 2 months. Start small with one of these steps today!

More helpful postpartum posts:

• Natural Remedies to Ease Postpartum Stress
• How to Navigate Overstimulation as a Mom
• Postpartum Recovery Plan: Months 3-6
• Postpartum Recovery Plan: Months 6-12

01. Enhance your beverages

I’ve found that enhancing my beverages is a great way to get a nutrition boost without taking much time, energy or clean up. If you are running to an appointment or feeding your baby, you can still prioritize yourself!

Favorite nourishing postpartum drinks:

• Postpartum Restorative Tonic: deeply nourishing vitamins + minerals specifically designed for postpartum replenishment—take a shot each morning, no cleanup and no prep!
• Ballerina Farm Chocolate Protein Powder: the best, tastes like a milkshake
• Strawberry Lemonade Electrolytes: the purest electrolytes, you’ll notice a big energy boost
• Lemon Lime Hemp Collagen: calming, helps with metabolism and sugar cravings and hair growth
• Fresh vegetable juice: I love the combo of apple, beets, celery, greens, lemon, ginger and mint. Fresh juice helps support the liver to flush out any medications you may have had during birth as well as supports the postpartum hormonal roller coaster.

Drinking plenty of water and hydrating beverages is key to energy, mental health, breastfeeding, digestive health, avoiding constipation and encouraging the liver to flush out excess hormones from pregnancy.

Make it easy: Start your morning with electrolytes before coffee!

02. Add in warming spices + foods

Warming is key to postpartum healing and a part of postpartum practices in many traditional cultures around the world—following traditional Ayurvedic and Chinese medicine practices. Postpartum, the body is in a state of weakened energy due to the energy it takes growing the baby during pregnancy, birth and taking care of your sweet baby now. Warm foods and warming spices bring up the body’s energy, prioritizing limited energy for healing and restoration. Cold foods, drinks and air require more energy to digest and assimilate thus subtracting from the healing process.

Snuggle up in your PJs, take a warm bath and bring up your body’s energy with soups, oatmeal, teas + warming spices.

• Warming spices: black pepper, ginger, cardamom, cinnamon, turmeric, cloves, cumin, rosemary.
• Vanilla Golden Milk
• Simple Pot Roast
• Simple Spaghetti Sauce
• Oatmeal
• make a big sheet pan of roasted root veggies to keep on hand for a quick side dish
• Chicken noodle soup

Make it easy: Treat yourself to a warm beverage in bed while you snuggle your baby.

03. Nourish your body’s energy response

Pregnancy, giving birth + postpartum is the most intense stress your body will ever go through, both physically and mentally. Not only did you just create a human (take a moment to pause and think about how incredible that is!!), but now your sleep, hormones and daily habits are totally interrupted.

When the body is in a weakened state and not getting full sleep, supplements are key both to help with in-the-moment energy but also long-term replenishment! 

Many health symptoms in women that arise years or decades later (yes even menopause), stem from postpartum depletion. Take the next few years to replenish your body’s energy and nutrient stores!

Get a personalized, in depth nutrition plan for your unique needs with our HTMA testing and protocol >

Top nutrients to restore energy:

• Green Compass CBD Nano Jellies: CBD brings the entire body (from your head to your toes) into balance, reduces inflammation, supports sleep and energy, balances hormones and helps navigate the waves of emotions
• Postpartum Restorative Tonic: everything you need in one bottle, energy building herbs and adaptogens to help your body restore during this depleting season
• Pure Radiance Vitamin C: the adrenals use up more Vitamin C during days or seasons of stress
• Vitamin B: supports the body’s energy pathways
• Functional Mushrooms + Adaptogens: Mind Bloom, Postpartum Restorative Tonic
• Magnesium: the body’s anti-stress mineral, used up more rapidly during days or seasons of stress.

Make it easy: Put your daily supplements next to your water filter or coffee pot so you don’t forget to take them each morning!

04. Focus on rest first

Dear new mama, rest is productive! Because here’s the truth: rest isn’t a barrier to productivity. It’s the staring point.

When you support your biology with rest, every moment stops feeling like a battle for survival and starts feeling …well…G O O D.

No matter what was your type of delivery, bringing a baby into the world leaves mama with a lot of wounds, scars, tears and healing to begin. Your postpartum body needs a lot of healing and replenishment, which is not a quick process, but you can kick start the healing process during the first 2 months.

With baby #4, I did things differently—I truly rested the first few weeks. For the first 2 weeks after birth, I enjoyed breakfast and coffee in bed, I didn’t go on walks, I released meals and groceries to my husband and parents, I let everything go…including my email inbox (which is truly NOT in my nature). I practiced stillness and rest. Resting first helped me feel the best I have ever felt postpartum, I wish I could go back and tell my new mama self to let it go and rest.

Do the best you can to rest, sit, limit going up and down the stairs, and avoid lifting beyond your baby, driving, and even walking the first few weeks—the faster your body will recover and the less likely you will have long-term damage to your body and pelvic floor. It’s hard not to be up and about, especially if you have other children to care for, but really setting these boundaries for a minimal time the first few weeks will make the biggest long-term difference.

Holistic solutions to encourage rest and healing:

• Linen Sheets: linen is know for its healing properties
• Green Compass Hemp Flower Extract: this is a great natural pain reliever as well as a few drops can encourage your body into a deep sleep state if you give your body the chance to lay down and rest. This won’t alter you like medication or put you to sleep like melatonin, it will rather work with your body to bring out what you need in the moment.
• Homeopathic Arnica Cream: for sore and tight muscles
• CBG Topical Pain Cream: for tension headaches or an achy back
• Chiropractic Care

Make it easy: Prep a water bottle, snack, blanket and diaper change items before you sit down so you can avoid the up and down movement!

05. Keep nutrient dense snacks handy

I created a postpartum snack drawer, filled with quick yet deeply nourishing snacks, next to my bed this postpartum season and it was my best idea yet!

When your hands are full and you are tired, it’s easy to reach for a fluff snack to quickly pump you up, but that momentary sugar rush will only leave you more tired. Take the time to prep and keep nutrient-dense healthy snacks easily available! You’ll notice a quick difference in your energy!

• Meals from Sakara — gifting a week or two of these to a new mama is the best gift. Your energy will be amazing!
• Ballerina Farm Chocolate Protein Powder
• cheese + crackers
• Organic Chocolate Hazelnut Butter + rice cakes + flaky salt
• Culina coconut yogurt
• Painterland Sisters yogurt (highest in protein)
• hummus + baby carrots
• Balanced Tiger functional mushroom bars (SO good)
• cashews
• dark chocolate
• peanut butter pretzels
• parmesan crisps
• popcorn + pistachios + chocolate chips

The more you pour into yourself, the better you will feel and be able to enjoy this beautiful postpartum season!

Make it easy: Take 15 minutes to prep your postpartum snack draw or basket now.

Top holistic tools for postpartum months 1-2

This is a short and sweet list to pack the biggest punch for your postpartum recovery!

• Green Compass CBD Nano Jellies
• Postpartum Restorative Tonic
• Strawberry Lemonade Electrolytes
• CBG Topical Pain Cream
• Linen sheets + cozy PJs

Being a mom is a beautiful thing. Motherhood is a journey that makes every day special in its own way, but it’s also one of the most difficult things we go through. That is why taking care of ourselves from the inside out is so, so important to be the best mom we can be. I hope this post helps you recover during the first months postpartum and that you enjoy this time of your life!