Real Food Radio Episode 013: Postpartum Nutrition & Wellness

Welcome back to Real Food Radio! We’re back with a brand new co-host, Nicole Holovach. Nicole is a registered dietitian, farmer, and owner of Whole Health RD, a private nutrition practice based in Frederick, MD.

In this episode, we talk about the importance of postpartum nutrition and wellness. After baby, it’s super easy to neglect yourself, so we’ll discuss the tips and tricks we’ve found useful for getting back into good nutrition and practicing self-care.

Also discussed in Episode 13…

  • Managing self-care after baby
  • The physiological and metabolic demands of breastfeeding
  • Useful postpartum supplements
  • No fuss real food tips and tricks for postpartum nutrition
  • The truth about fluid intake and breastfeeding
  • The importance of sunshine and fresh air for mom and baby
  • Other self-care strategies for stress reduction

Post-Pregnancy RD Roundup…

  1. Nicole Fennell  recommends setting up water stations all around the house, drinking bone broth, making sure to take your prenatal supplements and probiotics, eating plenty of healthy fats like coconut and nuts, enlisting the help of your partner, and “killing two birds with one stone in the kitchen” by cooking extra to take advantage of leftovers.
  2. Eliana Witchell  recommends asking family members to help fill 1 Liter freezer jars with soups or stews to freeze in the last few weeks of pregnancy. Muffins and bars can also be made in bulk and frozen ahead of time. Stick to easy combinations for meals like fish/meat/chicken cooked in the toaster oven with frozen veggies and omelets which reheat well.
  3. Lily Nichols recommends asking a good friend to organize a meal train for you. You can have a cooler set on the porch for friends to deliver frozen meals. You can also use a site like to help you set one up among friends.
  4. Ali Miller recommends high fat smoothies (including nut butter, coconut oil, or coconut butter) with collagen protein for tissue repair. Ask your partner to help create quick soups with bone broth (either pre-made/ frozen or purchased) by adding protein and veggies (examples: chicken, cod, celery, collard greens, kombu, and noodles).

Useful Links…

Vital Proteins Liver Supplements
Thrive Market
Head Space App
Boston Functional Nutrition on Facebook
Whole Health RD
Whole Health RD on Facebook
Music Credit:

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  1. Haruna Kalilu Fillie on June 22, 2017 at 4:36 pm

    Its a nice conversation that listen to you guys discussed about

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