Even Nature Needs Nurturing.

Seriously, why don’t we talk about this more. If you are pregnant and preparing to breastfeed for the first or fourth time, breastfeeding can feel like this elusive thing that is just suppose to happen. *spoiler* alert, it doesn’t always just happen Here’s the thing, the reason you don’t feel confident with breastfeed is because you don’t have a clear plan in place. Here is how you do it: ✨educate yourself on what’s normal ✨ have a support system to reach out to ✨ know the basics to create a plan to meet your exact feeding goals When you do these 3 things, you will step into your breastfeeding journey with confidence, less overwhelm and excited to meet your feeding goals. The breastfeeding masterclass is for you if: ✔️You want to confidently navigate breastfeeding in the first weeks ✔️Feel prepared going into birth knowing you have a breastfeeding plan ✔️Navigate breastfeeding with ease ✔️Have a breastfeeding support system on speed dial ✔️You have questions about breastfeeding and not sure where to start ✔️You don’t want to spend the first weeks breastfeeding going down a google rabbit hole, just to feel more confused on feeding your baby In April, I am teaching you exactly how to prepare for your breastfeeding journey so you can enjoy feeding your baby without the overwhelm. Until the end of the week 3/29 the class is on presale. Comment CLASS to save your seat.

So grateful for midwifery team(s) that empowered women to trust their bodies, provide informed care, understand what is normal in birth and practice collaborative care when needing to turn to medical interventions. Birth can be beautiful, undisturbed and physiological. Emergencies can and do happen, modern medicine is very much life saving. Pregnancy is not an illness, Birth is not (always) an emergency. Thank you @pagingdrfran for bringing to light that women have other options when it comes to pregnancy care. To all the obs and midwives that tirelessly fight, work to improve birth outcomes, decrease birth trauma and empower women to trust their intuition and body. Thank you! A few that educated me and guided me: @birthinginstincts @birthingblyss @mamasmidwife @nathanrileyobgyn

If you struggle not knowing how much milk your baby gets, try this 👇🏻 The clock doesn’t determine how good of a feed it was, but these things can: 👉🏻is your baby actively engaged in the feed? It’s okay if their eyes are closed 👉🏻is their jaw moving in a rocking pattern? Do you see their ear wiggles and movement in the temple? 👉🏻do you hear frequent and rhythmic swallows? They sound like a soft “cah” sound 👉🏻how do your breasts feel after the feed? 👉🏻is your baby content after the feed? The common advice is to feed your baby for 15 minutes in each side. The amount of time that passes tells you nothing about the quality of feed! Some babies will feed for 5 minutes and others 35. There’s no magic number that’s a “full” feed at the breast. In the early days I do suggest you pay attention to the extremes (under 5 minutes and over 45 minutes) Really short or much longer feeds especially in a new baby usually tell me we might not be getting enough milk especially if every feed is that length and they are very sleepy at the breast. When you want your baby at the breast and tune into their rhythms during the feed you will know when to switch sides and then end the feed. Your baby’s cues will help you learn how “much” milk they are getting. Find this helpful? Follow along @heyempoweredmama for more

The easiest way to improve pumping comfort! Having the right size flange for your pump! Hi, I’m Vitalia an IBCLC lactation consultant helping you navigate your feeding journey with ease, without feeling tied down to the couch. If pumping is uncomfortable or you feel like it’s not effective, the first thing you should look at is your flange size! 90% of women are going to need a SMALLER flange size than what comes standard with your breast pump. The standard flange sizes were determined from the dairy industry- think about it, it makes sense when you look at that 24mm or 28mm flange. They are big! How you do you know if you have the right size? 👉🏻measure the base of your nipple and go with exact size or 1mm larger (this is a new change) 👉🏻is just your nipple pulling in or is your areola? 👉🏻how does it feel?! It shouldn’t hurt 👉🏻are you getting sore from pumping or is your areola swollen? Your flange is probably too big. Have questions about pumping? Let’s chat and see if a 1:1 pumping consult is a good fit for you.

Getting more sleep isn’t the answer, but this is ⤵️ If you knew motherhood would be exhausting, but not this exhausting, this is for you. Her are 5️⃣ things you can implement today if you are ready to feel more energized, even when running on little sleep: 👉🏻 have a protein rich snack before bed 👉🏻 dim the lights and ditch the phone before bed. 👉🏻 unwind and unplug. This can be simple- read a page in a book, warm bath, meditation etc.. 👉🏻 avoid the endless scrolling during night time breastfeeding sessions 👉🏻 start your morning with a big glass of water 30g of protein before coffee. As a mom of littles, the advice: “just get more sleep” is laughable. Sleeping uninterrupted in this phase of life might be a dream, but that doesn’t mean you can support your body to increase the quality of sleep you do get! Which one of these tips are you going to try tonight?⤵️

Have you heard these comments before? Let’s unpack em ⤵️ I often hear parents say “oh my breastfed baby is lazy because _______” Your baby is actually really smart! If feeding is challenging for them, they are going to find a way to conserve energy or make feeding easier for them. I hear this a lot with newborns- they are not lazy, they are conserving energy because they are learning how to feed and it’s challenging for them. Feeding isn’t alway smooth sailing. {insert support from and IBCLC} “Oh they are just crying to get you to hold them” Hard stop. Babies are biologically wired to be close to you, you are their whole world and they lived life with you every second of the day for 9 months. They aren’t manipulative, they are trying to navigate their new world. “Don’t hold them too much,you’ll spoil them” Babies don’t spoil, milk does. You cannot love on, cuddle, breastfeed, rock, baby wear.. your baby too much. No baby is an over dependent baby. One thing I have learned as a mom of 4 who works with moms daily is: the moment we reframe our view of the newborn day and even that first year postpartum, that’s the moment that motherhood becomes easier. When you ditch the arbitrary rules that society has created about newborns, set aside the conflicting parent books and blog articles and tune into your OWN intuition. That’s when motherhood becomes freeing- you and your littles navigating life together, it’s a beautiful dance.

Do you feel stuck at home because you have to pump at a certain time? I get it! It can feel overwhelming to figure out when/how/where you’re going to pump when you are away from your baby. This use to paralyze me as a first time breastfeeding mom, how would I get it done. Now my 3rd time in, I just roll with the punches and we’ll pump during a hair appointment 😂 Here are my top tips for pumping on the go 👇🏻 ➡️ plan it out ahead of time. What times do you need to pump. ➡️ are you able to schedule things around your pumping? If so this will cause less stress! ➡️pump in the car while you’re driving or add extra time to do it before/after. I have really embraced multi-tasking and always squeeze in pumping in the car when I’m commuting to work. ➡️ consider a more portable pump. Love spectra, but it’s not easy to tote around. Wearable pumps can be a good option for some. But my personal favorites are @pumpables and @mybabybuddha because they are portable and going to be as efficient( or better) as other corded pumps like spectra. ➡️ choose an outfit (and bra) that you can comfortably pump in. ➡️consider a hand pump if you’re in a pinch ➡️ if you’re going to work or another public place check to see if they have a pumping room for you to use. ➡️ have a plan for how you’ll store your milk. I love the @cereschill if I don’t have fridge access. Share your top pumping tips below to help out another mama 👇🏻

This is the one thing I have to have 🤱🏼 A comfortable and versified nursing bra! As a mom of four, I’ve breastfed for 3+ years. Having a comfortable bra that I can nurse and pump in has been a non-negotiable. As an IBCLC and mom these are some thing I look forward to when choosing a bra: ✔️ comfortable material that will accommodate all stages of 🤰🏼 and 🤱🏼 ✔️works for all different sizes/shapes ✔️ adjustable straps and band ✔️ supportive, but not too compressive that it impacts breast health (clogged ducts etc..) ✔️ you feel confident in! I have been loving the @itsbodily do anything bra, it’s perfect for breastfeeding, pumping, on the go and even comfortable to sleep in if you’re pumping at night too. Use code VITALIA15 to save15% on orders $125+ Comment BRA and I’ll send you the link!

Let’s normalize this ⬇️ Did you know on average it takes around a year to feel back to normal- both physically and emotionally after giving birth. Sand it takes as long as TWO years for abdominal muscles to return to a strong healthy tone. Mama, your body can’t simply bounce back in 6 weeks. Sure your uterus might be back to its pre-pregnancy size, the bleeding has stopped and you “feel” good, you got the green light to return to normal activities. But the healing has just begun! Give yourself grace as you heal and navigate life with a newborn Give yourself permission to slow down and focus on healing Give yourself the gift of time. The only rush to return to normal postpartum is the pressure that is placed on you by society. It’s okay to focus on your healing and focus on a strong foundation postpartum. This is your sign to prioritize your own healing too. Share with a mama who needs to hear this too

Navigating milk supply in the first few weeks ⬇️ In the early weeks it seems like anything can trigger a let down 🫠 Navigating milk supply in the early weeks can be overwhelming when you’re also learning how to feed your baby. Promise it does get better!! Her are my 3️⃣ top tips 👉🏻 If you feel uncomfortable after feedings it’s okay to hand express or pump just until comfort 👉🏻 still feel uncomfortable or a clog coming on? Ice! A frozen wash cloth or frozen veggies in a ziplock and put in your bra 🧊 👉🏻 breast gymnastics after or in between feeds can help over all comfort, decrease engorgement and decrease change of a clog occurring. Share with a friend who might find this helpful or save for later if you’re expecting soon!

Struggling with a dip in supply? First and foremost, I check in with myself: 👉🏻am I nourishing my body with enough food, this is so important. Am I getting my electrolytes in? 👉🏻 how are my stress levels? What can I do to decrease them 👉🏻is my cycle about to start? Am I fighting an illness? Then, I come up with an action plan: Here are 3 things I do when I need to boost my established milk supply 👇🏻 1️⃣ go back to the foundation 👉🏻ensure I’m getting 8 effective milk removals (minimum) in 24hr. Including MOTN 👉🏻if not, this is the FIRST thing I do 2️⃣ incorporate pumping again (or ramp it up) 👉🏻 if I haven’t been pumping I add this back in first! 👉🏻 if I have been, then I’ll add it after some feeds and before I go to bed and after the first morning feed of the day. The frequency really depends on how big a dip I’m noticing in supply. I personally will pump more times to ensure I meet the # of ounces I am need for x bottles. This is unique to every situation! 👉🏻ensure I’m pumping long enough. 20-30 minutes! 👉🏻make sure I have recently switched pump parts out 3️⃣ add in herbal supplements that support milk production 👉🏻 I’ve already checked in with myself and am already addressing: nourishment,stress and efficient milk removals so this is the next thing I’m intentional about 👉🏻the herbs/supplements I reach for kinda depend on why I think supply has dipped. My go to easy button is @legendairymilk cash cow. But there are many others and an IBCLC can help you determine what’s best for you. 👉🏻I avoid any thing with fenugreek! It can negatively impact supply in some and is not recommended if you have a history of thyroid conditions! Then, I implement and wait. Boosting an already established milk supply doesn’t happen overnight. I’m consistent with the plan and give it a full 2 weeks to re-evaluate the plan If you’re struggling with milk supply and have done everything google suggests with no luck, let’s set up a mini virtual visit 📩

Do you have a milestone in the first year that feels monumental? For me it’s always been 9 months postpartum. For whatever reason this is when things start to click and feel like we are in a good groove. We still might not be sleeping through the night, but the sleep deprivation is manageable. The babies are content to play on their own for a short period of time, so you can take a few sips of coffee in peace You’ve found your rhythm, you’ve adjusted to the new addition to your family. You don’t remember life before. You are starting to feel like yourself again. Your body doesn’t feel as foreign as it did during pregnancy or early postpartum. You have a new found strength thinking about all you accomplished growing, birthing and feeding a baby (or two). You are ready to find your creative self again. It’s magical watching your little baby start to explore the world around them and their little personality blossom. For me this has been the sweet spot for all 3 postpartum. Not going to lie I have really been looking forward to this milestone with our twins, but simultaneously have wanted to hold onto the squishy newborn days a little bit longer. The last babies just hit different 🩵 I’m curious, what’s your sweet spot postpartum? 👇🏻

You need to try this 👇🏻 Hands on pumping aka compressions While pumping has been shown to make your pumping sessions more effective and increase the amount of milk you pump in a session. It’s super simple to do! You’ll want to *gently* provide compression with your hand on your breast while pumping, moving it to different spots throughout the session. 👉🏻 it shouldn’t hurt your hand or your breast 👉🏻wearing a hands free pumping bra makes it easier! Let me know if you try it and it helps!

This is one of the biggest concerns I have moms come back and see me for👇🏻 Not gaining well past 4 months- There could be lots of factors but this is the one I see most often ⬇️ Sleep training.. and it’s quickest way to drop milk supply. Before you get your panties twisted, let’s talk about breastfeeding biology ⬇️ Most exclusively breastfed babies (no bottles) need 8+ feeds in 24 hours - here’s why ⬇️ 👉🏻The average breastfed baby transfers 3-4oz a feed. A lot of this depends on storage capacity and mom’s milk supply. But it’s rare for a baby to transfer 5+ oz at every feed. 👉🏻Breastfed babies take anywhere between 26-32 oz a day to grow and thrive. 👉🏻 most moms make aprox. 1-1.5 oz of milk an hour 👉🏻 milk supply is based on supply and demand. The more frequent removal the more milk that’s made 👉🏻overnight milk removal is key for maintaining supply When an exclusively breastfed baby under 6 months is eating 6 or less times in 24hrs they are usually sleeping longer stretches at night *usually* with the help of sleep training. This leads to one or both these things happening 👇🏻 👉🏻supply dipping ➡️ 6+ milk removals are needed to maintain a full supply 👉🏻 baby not getting enough milk to grow and thrive *cue* panic I get it, sleep and meeting your breastfeeding goals are both important. There is a way that you can support your supply, baby’s growth and get sleep! working with an IBCLC to help support you can be so key to helping you reach your 🤱🏼goals. When a baby is eating less than 6xs a day it’s really hard to get the milk they need in 24 hours to grow and thrive. **yes there are exceptions to all of this, as with everything!**

Looking for an easy postpartum meal ⬇️ Easy ONE pan enchilada bake that’s the 💣 This is by far one of my favorite meals to add to the rotation because it can easily be double and it’s can all be make in one pan so less dishes! It’s super yummy, filling and nourishing for postpartum and breastfeeding and toddler approved! Comment ENCHILADA and I’ll send you the recipe! P.S. it’s already double for you! Let me know if you try it!

Seriously though, this has happened twice this week. Please tell me I’m not the only one 🤪 And then the moment you get the schedule locked down, bam- a progression, teething, dropping a nap…. 🤦🏼‍♀️

Don’t need a full bag of frozen milk? 👇🏻 Did you know you can refreeze the milk? IF there are still ice crystals in the milk, it can be refrozen! This can help you prevent you from wasting precious milk! Bonus tip! Freeze different size bags of milk so you can grab what you need, having some smaller 1-3oz bags can be super helpful! Find this helpful? Follow long at @heyempoweredmama for more 🤱🏼 and 🍼 tips!

Dreaming of a full night sleep, but don’t want to impact your milk supply? When baby starts sleeping longer stretches, one of the first questions the moms I work with ask is: “Will this impact my milk supply” And the answer is always, it could, but it’s not that simple. Here are some questions to ask ⬇️ 👉🏻 how old is your baby? 👉🏻 how long is the longest stretch without milk removal? 👉🏻is it consistently every night Eliminating MOTN milk removal will decrease supply, but will you or your baby notice the impact is usually the bigger question moms what to know. The younger the baby If you have a smaller storage capacity or are just making enough milk to meet your baby’s needs The longer stretch of sleep, 12 hours vs 6. I would be more cautious in eliminating them all together, there’s a greater chance you will notice a dip in supply at some point. This doesn’t mean you’ll never sleep! It just means being strategic in adding in some extra milk removal to support supply and help you get sleep! Follow along for more tips on how to support your milk supply and meet your breastfeeding goals without feeling tied down to the couch.

How do I know my baby is getting enough milk 🤔 Some things I looks for as an IBCLC ➡️ Newborn days 👉🏻 feel strong tugs at the breast vs. butterfly kisses 👉🏻 you see good jaw motion and movement in the temple vs. tiny cheek movement 👉🏻 hear swallows (sound like a soft “cah” sound) vs gulps of air or no sound at all 👉🏻 baby is actively feeding for at least 5 minutes and usually less than 40. Super short or long feed are usually a sign of not enough milk. 👉🏻 seems satisfied after the breast and is feeding aprox. 8-12 times 👉🏻 making enough wet and dirty diapers (this is the bare minimum to determine if they are getting enough) 👉🏻 back to birthweight by 2 weeks Older baby (1 month +) 👉🏻 feeds 8-12 times a day 👉🏻feeds are getting shorter (5-25 min is pretty average) 👉🏻you’re breasts feel emptier 👉🏻baby is satisfied and not wanting to come back to snack every hour (when not cluster feeding). 👉🏻good weight gain of +/- 1oz a day. If you are unsure, a visit with an IBCLC is a great way to check in and make sure breastfeeding is going well! We have additional tools, like weighted feeds to help assess feeding! Find this helpful? Follow along at @heyempoweredmama for more

6 magical ways your breastmilk changes to meet your baby’s needs ⬇️ 👉🏻 colostrum, the “first” milk is jammed packed with immune boosting components, higher in protein and acts as a laxative to help clear out the meconium 👉🏻 the fat content in your milk changes from one feed to another and can even change during a feed depending on how long your baby is at the breast 👉🏻 night time milk is going to have higher concentration of melatonin to help your baby relax into sleep and in the morning it’s higher in cortisol, to help them wake up for the day. 👉🏻 when you are exposed to an illness your breast milk is going to contain illness specific antibodies to help protect your baby 👉🏻 the taste can changed as your milk changes- for example colostrum is higher in sodium and can taste more salty than sweet. 👉🏻breastfeeding over a year there is a higher concentration of fat and an increase in immune boosting properties.

Spoiler alert: it’s not the ➡️ Beans, broccoli, onions, tomatoes or chocolate. Or even coffee (in moderation) Although there are foods that can cause GI discomfort in babies due to a sensitivity. It’s an old wives tale that the foods above ⬆️ will cause your baby to be fussy or “colicky” Here’s why ⬇️ Your breastmilk is made from your blood, not the contents of your stomach. So the nutrients from those foods will be absorbed and used to support milk production, but they will not cause GI discomfort in your baby! Colic is an umbrella term- it is not a diagnosis. When a baby is really fussy and uncomfortable it’s important to identify the root cause➡️ ❓is it feeding related (taking in air at the breast for example) ❓is there tension in the body causing discomfort ❓ are there sensitivities ❓ruling out any medical concerns An IBCLC can be a great provider to have on the care team to help you find the root cause and improve your baby’s comfort.

Have you ever asked a breastfeeding question in a mom’s fb group?! Don’t get me wrong, I love social media, it can be a great way to connect but, you can get some pretty wild responses about infant feeding. Some can even be damaging to a feeding relationship. My favorite one from this week- “I saw in a FB group a pacifier that fixed another baby’s latch so I ordered it today” 🤪 If you are struggling with breastfeeding, pumping and bottle feeding the best place to turn to for support is an infant feeding expert! IBCLCs spent countless hours to become specialized in the field, usually after already obtaining another degree. For me, I had my masters in nursing first. And then we continue to do continuing education on topics specific to private practice! Think of it this way, would you go to a heart surgeon for hand surgery? No! You choose the specialist for your concern. If you’re struggling with breastfeeding, I encourage you to see an IBCLC in your area for personalized support! Breastfeeding shouldn’t be painful or make you feel tied down to the couch.

Feeling cooped up inside after having your baby? I remember those days like it was yesterday, feeling like you couldn’t leave the couch. One of the best ways to feel more grounded and like yourself postpartum is to get outside and let the sun shine on your face. It doesn’t have to be anything crazy, just a minute walk out the front door or sipping your coffee on the porch. The sun light can be so therapeutic, energizing and restorative. Especially after a long sleepless night feeding your baby. ✨You’re doing an amazing job mama ✨

Have a stubborn spit up stain? Try this ⬇️ As a mom of four, I have tried so many things to get spit up stains out of my clothes. And this is the one that has worked every time, even on those hard to get out stains that have been there awhile. dawn dish soap- the blue one, it has to be the OG. I know it has fragrance, isn’t clean ingredients, but it works. The free and clear, seventh generation, any of the other “clean” dish soaps don’t work as well on the spit up stains. It’ll trade a little dawn to save a favorite shirt or pair of leggings any day. Make sure you get it wet after putting the soap on, that’s a key step. Then throw in the washer with everything else. Voila! Have you tried this?

Did you dream of a magical first latch 🤱🏼 Only to have the first few days of breastfeeding feel anything but magical? You’re not alone mama, breastfeeding is not always easy even though it’s the most natural way to feed your baby. One mama I am currently working with came to me discouraged and worried she would have to stop breastfeeding after 2 successful breastfeeding journeys and just couldn’t figure out why it wasn’t clicking for her 3rd baby. Together, we created a sustainable plan to help her reach her goals of primarily feeding at the breast. It included supporting supply without triple feeding, helping support her little one’s oral function so she could get more efficient at the breast and address oral restriction that was present, starting with body work and OT. It was a holistic approach, individualized to exactly what this mom and baby needed. So they could reach their goals. And they did. It didn’t happen overnight, but with a sustainable plan and support they were able to have those magical moments. Choose when to breastfeed, when to bottle feed, when to pump and not have to do all the things every feed. This is what private practice lactation support looks like- individualized care to help you support your breastfeeding goals. If breastfeeding still feels harder than it should be, consider reaching out to an IBCLC for individualized care. No matter what the beginning of your breastfeeding journey looked like, it doesn’t mean you can’t reach your goals or have those magical latching moments!

We’re 9 months (almost) into twin life and ➡️ Last night was the first night they each only woke up once. Will it happen again tonight, probably not 🫠 The one thing I have learned as a mom of 4, is sleep in the first year ebbs and flows a lot. It can feel frustrating the moment you get into a good rhythm something throws sleep off and your tackling a new set of challenges. Hello pulling up on the crib 🤪 As a first time mom these “regressions” would drive me crazy. I would try to micro-analyze everything to ensure a good night sleep. I’ve learned over the years it’s nothing you did or didn’t do, it has so much more to do with your babies temperament and ability to navigate the developmental progressions. And most importantly, the consistent sleep will come with time. Frequent night wake ups and feeds are a protection mechanisms for your baby in addition to a way to soothe themselves as they learn to navigate the world around them. So if you are in the trenches of no sleep, I see you mama. This stage will pass, promise. Do something today for yourself to help get some extra rest.

Does your baby only like to nap on you? It can be easy to believe the reason your baby doesn’t sleep well is because you are holding them or feeding them to sleep. Trust me and the research that it is not a bad habit! There is nothing in the research that can link the two. In fact, contact naps can be a great parenting tool- 👉🏻they decrease stress and cortisol levels for both of you 👉🏻in the early newborn days you will catch hunger cues sooner which can make latching less frustrating (hello hangry baby) for both of you! 👉🏻it forces you to sit down and rest, yes this is a good thing especially early postpartum when you’re running on little sleep 👉🏻 they can help boost all the feel good hormones It’s kinda like your baby was made to sleep on or near you 🤔 On the days where you are exhausted and know you’re going to fight a nap time battle or a solo nap will be short lived, contact napping can be your best parenting tool for you both to get some good rest! Do you have a baby who loves contact naps?

Struggling with pain while feeding? Working on getting a deeper latch can help improve a lot of pain at the breast, it’s not a magic wand that fixes everything, but definitely where we want to start if you’re experiencing discomfort. Try this next time you go to feed them 👆🏻 You can use this technique in any feeding position (cross-cradle, cradle, football, reclined etc..) The key is to help your baby get more breast tissue in their mouth, with an asymmetrical latch. If you are still experiencing pinching and pain with feeding it’s worth having an evaluation with an IBCLC lactation consultant! Follow along @heyempoweredmama for more breastfeeding and pumping tips.

Has your baby recently found their hands? You probably just got in a a good rhythm with understanding your baby’s cues and they learn a fun new trick. As your baby starts to learn more about the world around them and find their hands, their hunger cues can change. Around 7 weeks putting hands to mouth is going be less reliable, but don’t worry they will still let you know when they are ready to eat! Find this helpful? Follow along at @heyempoweredmama for more breastfeeding/ pumping tips.

Signs your supply is regulating 👇🏻 Are your breasts starting to feel less full and you’re suddenly worried about your milk supply? Around 2-6 weeks postpartum it’s very normal for your milk supply to start to “regulate” aka drop, but there’s no need to panic! This means your body has learned exactly what your baby needs and is making just the right amount! Things you might notice: ✨ no longer waking up engorged in the morning ✨breasts feeling softer between feeds ✨no milk leaking ✨may not feel as intense of a letdown ✨might not be freezing much milk if any These are all signs your body is getting used to making milk and has adjusted accordingly! **keep in mind if you are doing extra pumping in addition to feeding at the breast, this might look a little different as the pump also tells your body to make milk not just your baby. Still worried about milk supply? It’s time to reach out to an IBCLC lactation consultant, we do virtual and in-person (Cincinnati, OH) visits or send a dm and I’ll connect you will one that’s local to you!

Bottle refusal ➡️ for some tips to help your baby happily accept a bottle Bottle refusal can be really stressful especially when there is a deadline like returning to work quickly approaching. As an IBCLC these tips are one piece of the puzzle to help bottle acceptance. Remember when it comes to learning a new skill that doesn’t come easily, it can take time and lots of practice. This is true for your baby too. Need more guidance on bottle feeding? I offer virtual and in person bottle refusal consults to help reduce your stress and navigate bottle feeding confidence.

It always starts off strong 🫠 Please tell me we’re not the only ones where family bike rides turn into family “ride alongs” with mom carrying the bikes 🤣 Side note: can we stop telling moms their hands are full?! It’s such an awkward comment, yes we are aware 🤪

Struggling to make it through the afternoon crash? When you’re running on little sleep and taking care of littles 24/7, it can feel like there’s not enough coffee in the world. One of the biggest contributing factors to the afternoon crash is blood sugar regulation. As a mom it’s easy to fall into the habit of grabbing a granola bar for breakfast or eat your toddlers leftover only to be left feeling hungry in an hour and more exhausted than when you woke up. I fell into this same pattern as a mom of 4 with newborn twins, I was finding myself stuck in a cycle of crashing and caffeine to survive. This is one thing I changed to feel more energized despite little sleep. Try this tomorrow 👇🏻 ✔️ aim for a breakfast that’s high in protein. Ideally 30+ grams. ✔️food before coffee ✔️ balanced lunch with protein, healthy fat, fiber and carbs ✔️ pair your afternoon sweet treat with a mineral rich beverage and some protein Two of the biggest things that can impact your energy levels: not eating enough and blood sugar spikes and crashes. This is a simple way to help increase your energy all day long no matter how little sleep you get. Are you going to try this?

Wondering when you should introduce a bottle? Early bottle introduction can help reduce the chance of a baby developing bottle refusal when they will need to take a bottle. It was common guidance to introduce a bottle at 6 weeks to avoid disrupting breastfeeding. It has since been shown that the bottle alone will not disrupt the breastfeeding journey. But waiting too long to introduce a bottle can increase the chances of a refusal. When introducing a bottle here are 3️⃣ things to keep in mind: 👉🏻 bottle feeding is a skill, once introduced keep it up. This can look like 1oz every 3-4 days after a feed, it doesn’t have to replace a feed unless you choose. 👉🏻 a slow flow nipple and paced feeding, this helps keep the flow more similar to that of the breast 👉🏻 bottle shape. A nipple that has a long gradual slope, I.e. doesn’t look like a breast. Have more questions? Comment BOTTLE for my introducing a bottle guide

Why are their hands always in the way 👇🏻 Babies are pretty smart especially when it comes to feeding! In the early days they rely on all of their sense to feed at the breast and their hands serve as a tool to help them find and guide themselves to latching, maybe with some help from you too! Their hands on your breast also help stimulate oxytocin production which is going to help encourage milk flow. As they get older they continue to use their hands while feeding to help increase milk flow and explore the world around them. Feeding is a full sensory experience for older babies! Did your baby’s hands always seem to be in the way?

Worried about creating a bad habit 👇🏻 Research has shown that there are actually numerous benefits of nursing to sleep for both mom and baby and it has yet to show that it is a “bad habit” or disrupts sleep. Guess what?! It’s completely normal to nurse your baby to sleep! There’s a lot of misinformation circulating infant sleep and breastfeeding, so you might be questioning if it’s something you should continue to do. These 5 reasons are why many parents decide to continue nursing their baby sleep! So go ahead and nurse your baby, guilt free to sleep, if that what works best for your family.

🤰🏼and wonder what the first few days of 🤱🏼 will look like, this is for you ⬇️ Breastfeeding in the first few days can be overwhelming for some. As a mom of 4 and IBCLC I find the best way to reduce the overwhelm is to know what to expect in the early days!! Sure, feeding will look different for every baby, but these are some common things- ✨The golden hour ✨ the first hour after your baby is born, soaking up your new baby, latching for the first time, skin to skin (unless medically indicated separation) The first 1-4 hours baby is usually pretty alert and a great time to latch and snuggle. Somewhere around hour 4 baby will want to take a birthday nap and be pretty sleepy for the next few hours. Totally normal, just aim to wake them up to feed at the 3 hour mark or sooner. Night one you might get more sleep than you expected, maybe not 🤷🏼‍♀️ Night two is usually lots of cluster feeding, so prepare ahead with some good naps during the day. Your milk will “come in” in between day 3-5 Soak up and the snuggle, sleep when you can and know that the first few days can feel like feeding is a full time job! What helped you the most in the early days of BF?

As a first time mom, I thought I was failing ⬇️ My first baby, was a great sleeper looking back. But, in the moment I felt like I was failing because I couldn’t get her to sleep in her crib for every nap. I would begrudgingly pull the carrier out of the closet, put it on and let her fall asleep only to feel defeated because I couldn’t get time to myself during her nap. Social media can make it seem like the norm is long crib naps for baby and productive nap times for mom and that was not true for us. It felt defeating. 4 kids in, i now know it’s not the norm for most babies!! And you can feel rested or productive (whichever you need that day) even while wearing your baby for a nap. I’m not going to lie, today was a day I started to feel defeated over nap time. W slept in his crib for naps all week while I was working, surly he’d do it for me today. Womp womp… nope. After fighting it for too long I strapped him in and pivoted. Instead of feeling defeated, planned the time to help reduce stress and exhaustion later in the day. I prepped dinner, make a cup of @wearerasa and did a little work I needed to catch up on. Was it what I originally planned on doing. Nope. But one of the greatest parenting lessons I have learned in 5.5 years is the art of pivoting. No really, it’s a sanity savor!

Its not nipple confusion, it is this ⬇️ You might have had a friend who said their baby preferred the bottle so they stopped breastfeeding, while this happens it not necessarily the bottle! It’s the flow of the bottle 🍼 Baby’s are really smart and they are going to choose the easiest way to get what they need, bottles by design are easy, milk flows with little work. When going between the breast and bottle the one thing you want to focus on is the flow of the bottle! ➡️ using a slow flow nipple. Pigeon ss or Dr. Brown P ➡️ pace bottle feeding to help slow down the flow These two things help keep the bottle feed more similar to the breast and makes it easier for your baby to go back and forth! Need more guidance on introducing a bottle? Comment BOTTLE for a cheat sheet for bottle feeding your breastfed baby!

Seriously the dream! Happy Valentines Day Mama🩷 what’s one thing you are hoping to do for yourself this week?

You’re the real MVP 🏆

What to do instead 👇🏻 You want to stay on top of a clogged duct so it doesn’t turn into mastitis or worse an abscess. Common advice circulating mom groups to help clear a clogged duct can actually increase inflammation to the area and make it worse! Here is what you should focus on to help clear it up! 🧊 ice the area! Ice will help decrease inflammation in the area, important to get milk moving. 🤸 breast gymnastics (google a video!) this is a great way to gently move the breast to help with circulation and ultimately get milk moving again! You’ll want to keep it up pretty frequently, every 30 minutes to an hour! 🤱🏼 continue feeding as you have been! There’s no reason to stop feeding or pumping on that side, you want to remove the milk to avoid further clogs! Bonus use some gentle compression on the spot that is sore while feeding/pumping. Not clearing up and worried it’s turning into mastitis, make sure you reach out to your own IBCLC and primary care provider! Find this helpful? Follow along @heyempoweredmama for more breastfeeding/pumping tips!

The one thing you didn’t expect to be so challenging🤱🏼 You expected the transition of adding a baby to your family You anticipated the sleep deprivation You knew you’d have to adjust to your new role as a mother You expected the ups and downs of the first year But you never guessed breastfeeding would be so challenging. The ups the downs, the tears, the pumping the pain, the fight. You never expected you’d have to fight so hard for your breastfeeding journey. It was one of the hardest things you did, but you navigated each challenge. You did it! And even among all the challenge and tears, it was one of the most rewarding things you have done. Proud of you mama 🩵

You suspect your breastfed baby has a dairy sensitivity⬇️ And you have been told to eliminate dairy from your diet to help their symptoms✅ but were told it could take 2-4 weeks for the dairy protein to clear your milk ❌ This is an outdated recommendation! A small study in breastfeeding mother found cow’s milk protein peaked at 2 hours post-ingestion and were undetectable at 6 hours! When testing other allergens studies showed either the allergen was undetected in the mother’s milk OR it was completely undetectable by 6-8 hours. This means that making allergy friendly milk does not take as long as previously thought! Do know that even if the allergen has cleared from the milk is still may take time to see changes in your baby’s symptoms! In a study by the academy of pediatric gastroenterology, they stated that an elimination diet should be done for 3-6 days if an immediate (acute) reaction is suspected and continued for up to 14 days if a delayed reaction is suspected. If no changes after 14 days CMPA is likely the not the cause of the symptoms. In my practice, moms will usually report some change with in the first 3-5 days of elimination. Not medical advice, always consult your own provider. If you have breastfeeding and sensitivity question @free.to.feed is my go to resource for the most up to date research! Source: https://www.freetofeed.com/true-false-allergens-in-breast-milk

Working and breastfeeding mom? This is for you ⬇️ If you are struggling to squeeze in enough pumping sessions while you are away from your baby these are my top tips: 📆 schedule your pumping sessions on your calendar, it’s a meeting with yourself! 🚙pumping in the car on the way to and from work can help maximize time. I know, not ideal, but it’s a good use of your commute! ⏰ set a timer! It’s easy to loose track of time, make sure you watch the clock 🕰️ know that a short pump is better than no pump! Don’t have the full 20 minutes, pump for what you do have and do a longer pump next time. 👶🏼look at pictures/videos of your little to get the oxytocin flowing for milk removal! ✔️ optimize your breast pump. Make sure you are using the right pump for you and the right size flanges! Comment PUMP to get my free guide on choosing a breast pump that’s best for you!

What I keep on hand for BLW/starting solids: Our twins started solids a few months ago and I found myself buying the same items I did with my first two babies. Here are some of my must haves: 👉🏻 easy to wash bibs, love the towel ones because you just throw in the wash after 👉🏻 spoons that are easy for baby to grip. Even when doing purées, we focus on giving them a loaded spoon to feed themselves. 👉🏻 plates that they can’t easily throw off, love the silicone ones with a large base. @ezpzfun 👉🏻 when we need an easy button my two go to pouches to have on hard are @myserenitykids and @eatcerebelly Wondering what foods to focus on when introducing solids? Comment “SOLIDS” for my free guide on top foods to introduce to your baby!

The one thing you should consider when choosing first foods 👇🏻 Foods before 1 really are for fun and sensory exposure, milk (formula or breastmilk) will still be the primary source of nutrition. As a mom of 4, holistic nurse and IBCLC there is one thing I do try to focus on when introducing solids- nutrient dense foods.🥑🍠🍗🥩🥚 Foods rich in vitamins and minerals, good sources of health fat, iron rich proteins etc.. Comment “SOLIDS” to get my free guide on top nutrient dense foods to introduce to baby!

The craziest breastfeeding advice I have heard from pediatricians ⬇️ *no hate on pediatricians, breastfeeding just usually isn’t their speciality* 👉🏻 (12 month well check) you’re just going to have to wean cold turkey, it’ll be a rough few days for you both, but you’ll survive 👉🏻 there no nutrients in breast milk worth giving to your baby after a year old 👉🏻 breastfeeding is the reason your baby doesn’t sleep through the night 👉🏻 you’ll never be successful breastfeeding twins, may as well just supplement now 👉🏻 it should hurt for the first few weeks, if it doesn’t get better after that get help 👉🏻 that’s a really significant tongue tied, but I wouldn’t do anything about it (my ped to me about my baby) 👉🏻 just give formula after every feed (no other guidance) Everyone means well when they give breastfeeding advice, but many times without proper support it can misguide the family or in some cases end a breastfeeding journey, making feeding feel very isolating . Feeding your baby shouldn’t feel like an impossible feet, if you are struggling or they are having a hard time, it’s time to see out care from a breastfeeding expert (IBCLC!), you don’t have to do this alone mama. What’s the craziest advice you’ve been told? 👇🏻

The silence is golden until… You hear a *deep* breath from the back seat and remember you still have to parent the twins. Seriously I can’t be the only one 🤣 that moment where you can finally hear yourself think and completely forget you’re the only one in the car, it’s totally happened twice this week.

Trying to avoid pain while latching? ⬇️ I saw three second time moms this week for the same main complaint: ✨Nipple pain✨ They had lots of milk, baby was transferring exactly what they should, gaining beautifully but breastfeeding was super painful. They were frustrated. It’s easy to forget what latching a newborn entails and how sometimes they need a little more guidance getting a deep latch at the breast. It can feel very prescriptive when you remember your first being able to latch on their own with no guidance at the end of your breastfeeding journey. Letting a newborn “slurp” their nipple up like a straw or latching on the tip of the nipple is going to cause a significant amount of discomfort and maybe even damage. In the early newborn days, even with the babies that are champion feeders, I find they still need a little guidance. This looks like: 👉🏻supporting your breast 👉🏻supporting your baby and holding them belly to belly 👉🏻 ensuring they get enough breast tissue when latched 👉🏻 unlatch and re-latching when it’s painful It’s positioning a magic wand, no! But i does help in many cases resolve pain and damage when feeding! Still have questions about breastfeeding, follow along @heyempoweredmama we are here to help you reach your feeding goals without feeling tied down to the couch.

Every wonder what’s an *average* pumping output? On average most women make 1-1.5 ounces an hour, less than you probably thought? So if you pump every three hours you will have around 3-4.5oz and guess what?! That’s just about what most breastfed baby’s will taken in a feed or a bottle from 4 weeks to 6 months! Pretty cool right! Sometimes social media makes it seem like you should be pumping massive amounts each session and for most moms with a well regulated supply, that’s just not the cases. So you are making exactly what you should be if you are matching your baby’s needs with your pumping output when you are away 😀 P.s. it’s not uncommon for output to fluctuate throughout the day with there being more milk in the morning and less in the evening, totally normal!

There’s nothing wrong with your milk, here’s why 👇🏻 Breast milk is constantly changing, like every single feed it changes. On average breast milk calorie content is between 20-24 calories per ounce. Formula is a standard 20 calories/oz. Your milks not the issue! In the early days colostrum is going to be lower in fat and higher in protein to meet your baby’s needs in the first few days! As your milk transitions to mature milk, the fat content increases and protein decreases. If you choose to extend breastfeeding beyond one, fat content will increase again. In fact the entire nutrient profile becomes more concentrated. Basically more goodness in smaller volumes. So, it’s not your milk. Your milk is taylor made to exactly what your baby needs. If there is a concern about weight gain I highly encourage a consult with an IBCLC to help you get to the root cause and come up with a plan to help you meet your goals!

Breastfeeding + bitting 👇🏻 Two things that do not go together 😬 Most babies go through a stage where they bite while feeding, for most it’s short lived, but still unwelcome. My twins are both going through this right now and ouch! Here are 3️⃣ things you can do 👇🏻 👉🏻try not to react. Easier said than done, but big reactions will turn it into a game and pretty soon your little will know bitting gets a fun reaction and they will do it for the response 👉🏻 unlatch them BEFORE they bite. Some moms can sense or determine a trend of what behavior is going to lead to a bite. If you can pay close attention and try to unlatch before the behavior happens. 👉🏻 end the feed. If they bite you, calmly end the feed, switch to a different activity and then come back to feeding. This helps them understand that when they bite they are not going to be “rewarded” by continuing to feed and it can help nip the behavior in the bud, pun intended 🤣

4 ways to use breast milk that’s gone “bad” 👇🏻 Milk bath 🛀 We had a few ounces defrosted frozen breast milk that was no longer good to use, so tonight called for a milk bath for the babies! One of my favorite was to use milk up that can be given to baby. It is so soothing to their skin. Sun burn 🔥 Dab a little on babies sunburn to help soother their skin Diaper rash 👶🏼 Or any rash, a little can help soothe the area and provide extra nourishment to dry irritated skin DIY breastmilk lotion 🧴 If you are into diy’ing theres some great recipes to make breastmilk lotion out there! Tip- not going to use it in a day or two, write on the milk bag “bath” or “don’t drink” and re-freeze for when you need some milk for skin rashes or the bath! Follow along @heyempoweredmama for more 🤱🏼

Temporary drops in supply can be stressful ⬇️ The most common are your monthly cycle, illness and stress. Here is what I focus on to help support supply when there is a *temporary* drop 👇🏻 1️⃣ I reach for herbal supplements that are know to support milk production. I’ve tried a bunch over 4 babies and different herbs are helpful in different situation, for me personally I respond the best to @legendairymilk cash cow 2️⃣ make sure I am getting enough nutrients in! Not eating enough, for me and many moms I work with has a direct correlation with supply especially in temporary dips. I really focus on high protein and foods that pack a big punch like smoothies. Bonus: i try to incorporate extra electrolytes! Stress, illness, your monthly cycle all burn through minerals that your body also needs to help produce milk. Making sure you are getting enough is key. Even with doing all the *right* things, you still might notice a dip in supply, try not to stress and know your supply will come back. If it doesn’t, definitely consider seeing an IBCLC for 1-in-1 support! Follow along @heyempoweredmama

They are so cute until they try and claw your face off Anyone else get attacked by the cutest fingers at 3am?

He can only hear me when I leave the room unannounced 🫠 May your coffee be stronger than your toddlers willpower this weekend ❤️

Don’t worry the pain will go away in a few weeks 🫠 So many breastfeeding struggles are SUPER common, but far from normal! Hi, I’m Vitalia a mom of 4 and an IBCLC. I help you reach your feeding goals without feeling tied down to the couch (or your pump). I had a second time mom in my office today and she said, I wish I know 👆🏻 was not normal, it would have completely have changed our feeding journey. Breastfeeding can be complex and feel impossible in the moment, I am here to reassure you, it does have to be! If you are experiencing any of the common but normal breastfeeding struggles or just feel like something not quite right with feeding (but have been dismissed by your ped 🙋🏼‍♀️) I encourage you to see an IBCLC, we are feeding experts and can help you navigate all things breast and bottle feeding! Sometimes it’s a simple change like changing up positioning or hand placement and sometimes it more involved! Every baby is different and each care plan is unique to the baby. Follow along @heyempoweredmama for more 🤱🏼

You want the best bottle for your breastfed baby ⬇️ Hi, I’m Vitalia a mom of 4 and IBCLC. Picking bottles can be overwhelming, these are the two things you want to keep in mind: 👉🏻slower flow = better. Baby’s usually develop a flow preference not a nipple preference! 👉🏻shape = doesn’t look like a boob 🤣 you want a gradual sloped nipple that goes into a wide base. This helps make sure the latch is deep Have more ❓’s Comment BOTTLE for a free guide going over my top picks for bottles for breastfed baby’s!

Wondering what bottles you should get? ⬇️ Comment BOTTLES and I’ll send my top recommendations for breastfed babies! As a mom I know the number of bottles on the market can be overwhelming and the bottle marketing can be confusing to know which bottles are best for your baby! I get it! I too was once confused and overwhelmed by choosing bottles for our registry. I hope this guide helps you find the perfect bottle for your little one ❤️

Maybe an unpopular opinion ⬇️ You shouldn’t “need” a breastfeeding pillow to feed your baby. Okay sure, in the early days they can be helpful while you and your baby are learning, but you shouldn’t need to have a pillow fort like set up for every feed! That would make feeding feel super isolating and limiting, isn’t a perk of breastfeeding to be able to do it anywhere 🤔 Hi, I’m Vitalia and I’m a mom of 4 and IBCLC, I help you reach your breastfeeding goals without feeling tied down to the couch. When a very prescriptive pillow set up is required for you and your baby to feed there is usually something else going on. The 3 most common thing I see are ⬇️ 👉🏻 tension in mom and/or baby’s body. Especially if there’s a head preference 👉🏻 latching position changed that can optimize function 👉🏻 oral restriction aka ties If you are feeling tied down to the couch due to your pillow set up, it’s time to see an IBCLC for an evaluation!

File under, why don’t they warn you about this 👆🏻 breastfeeding edition: Yes, your supply might temporarily dip, don’t panic! Seriously, why doesn’t anyone tell you this ahead of time?!? I’ll never forget getting my cycle with my first at 7 weeks postpartum and notice a dip in my supply and was so concerned something was going wrong in a breastfeeding journey 🫠 nope, just my cycle. Having an action plan each month can help you feel more at ease to navigate the potential dip in your supply each month. Did you experience a drop in supply with your cycle?

Not sure how much milk to send to daycare, this is for you ⬇️ It can be a big transition heading back to work and when your baby had been primarily breastfed, determining how much they need while you’re gone can be a source of stress. Here are a few tips i share with moms i work with as an IBCLC ⬇️ 👉🏻 most need 1-1.5oz for each hour you are away 👉🏻 send more smaller bottles than fewer large ones (prevents milk from getting wasted) 👉🏻keep in mind how many time baby eats overnight (more feeds = less day time volume) 👉🏻 know it will be an adjustment for you both 👉🏻 have good communication with your daycare/babysitter/family member When determining exactly how much they’ll need you also want to keep in mind how often they eat in the evening and overnight! A baby who sleeps long stretches (6+ hrs) is going to need more milk during the day than a baby who is still eating every 3-4 overnight! Age will also play a roll! If they are closer to 6 months and solids are being introduced they may not need as many bottles while you are gone. The first weeks will be a huge adjustment for you both, having really good communication will help you feel less stressed and confident your baby is getting exactly what they need! You got this mama ❤️ Follow along @heyempoweredmama for more 🤱🏼

And to think most of us do it sleep deprived! But in all seriousness how amazing is your body! If all you did is feed your baby today, you freaking did an amazing job mama! Don’t forget to take care of yourself and nourish your own body. Need some new breastfeeding snack ideas? Comment SNACK and I’ll send you the list of my go to’s!

The answer might surprise you 👇🏻 If you are an exclusive pumper you might wonder how your body knows how much milk to make for your baby🤔 might sound a little bit crazy… but your body doesn’t know! See when you EP, the pump is driving your milk supply. This means that the number of times you pump in 24 hours + the length of time + the amount of milk removed is going to = how much milk your body thinks it needs to keep making. (Keep in mind most baby’s need 26-32oz in 24 hours from 4weeks-6months) The formula you will need to make enough milk for your baby is largely going to depend on your storage capacity (how much milk your breasts can hold) and the amount of milk making tissue you have. The average EP needs at least 6 milk removals a day to maintain a full milk supply with 7-8 being the most common, with one over night milk removal until 6 months. In the early days it’s common for EP to create an oversupply since the pump is driving establishing supply and you are pumping much more frequently. I often see once mom returns to work or baby is sleeping longer stretches the opposite happen where supply drops below baby’s needs. When you are EPing it can be a little bit of trial and error to find the right schedule that works for you while still making sure you pump enough milk for your baby. Once you do you get into a nice groove! Follow along @heyempoweredmama for more

Nothing like a breast milk shower 🚿 Some tips to help baby navigate your letdown in the early days: 👉🏻try a laid back nursing position 👉🏻side lying 👉🏻 reclining back in the couch Using gravity to help slow down the flow of milk and keep baby on the breast my being in a more reclined position can help in those early days! But sometimes the milk shower is unavoidable 🤣 Can you relate to this when you’re newly postpartum and breastfeeding your little one?

How do I make more milk? A super common question most moms ask at some point! There’s lots of factors that contribute to your milk supply- but this is one that remains true for everyone 👇🏻 Empty breasts make more milk! What does this mean? The more frequently milk is *efficiently* removed from your breasts the more milk your body will make! Your milk factory runs on supply and demand, the more times milk is removed, more signals are sent to your body to make more milk. So simply put when you’re breasts are emptied your body know baby needs more milk so it gets to work. One of the most common reason I see for secondary low supply is related to not emptying the breasts frequently enough! Most women to maintain a full milk supply need 8-12 milk removals a day for the first 6 month. Under 6 milk removals is 24 hours, your body is naturally going to down regulating milk supply. 👉🏻When pumping it’s important to pump enough times in 24 hours and for long enough, especially if trying to increase supply. 👉🏻 when breastfeeding is 🔑 to make sure baby is emptying the breasts (aka taking in enough milk) if they are feeding frequently enough. Where this gets tricky- some women can maintain a full supply with less milk removals in 24 hours and others can’t! What this means for you is, don’t compare your feeding journey to another moms!!! There’s so many factors that play a role in milk supply, every one’s journey will be unique! Have questions about your milk supply? We’d love to help!

Do you have a distracted breastfeeder❓ It can be completely normal as baby becomes more aware of their surroundings to become distracted while they are feeding! Around 6 months feeding patterns might change as they go through this developmental phase- 👉🏻Feeds may become shorter or broken up 👉🏻May want to feed more frequently 👉🏻Might do better with dream feeds or a dark room Sometimes you might worry about supply during this time, wondering if it has dropped and that is why baby is seeming distracted at the breast, most of the time this is something baby will out grow and it is not supply related!! If you do have questions or worry about supply is definitely worth seeing an IBCLC to have a full feeding evaluation! Tag a breastfeeding mom that can relate and follow along @heyempoweredmama for more!

Ready to workout again postpartum? “Should I worry about my milk supply when I start to workout again?” This is the most common question I get as an IBCLC lactation consultant about starting activity again. This is how I respond to the moms I work with 👉🏻 Working out *usually* does not impact supply, especially when: 👉🏻 you slowly incorporate activity again 👉🏻 you ensure you are still nourishing your body 👉🏻 make sure to hydrate including electrolytes What if I notice a drop is supply? Ask yourself❓ 👉🏻 am I doing too much activity too soon. I.e ramping up cardio super fast 👉🏻 am I meeting my bodies energy needs? Breastfeeding requires extra calories and working out burns even more, restricting calories especially carbs can impact supply for some. Especially in combo with working out 👉🏻 am I getting electrolytes daily? Sweating, stress, breastfeeding all burn through electrolytes. Make sure you’re drinking more than just water! 👉🏻 slow down a little to help acclimate your body to physical activity while making milk! This will look different for everyone! Still have questions about working out and milk supply? I encourage you to reach out to an IBCLC to help guide you!

We’re breastfeeding mom, of course we can do anything while breastfeeding. What would you add?

10 ways to use breast milk you might not have thought of👉🏻 Breastmilk cures everything, right? Here are some unexpected ways you can use breastmilk: 1. Diaper rash 2. Clogged tear duct, pink eye, eye stye 3. Cradle cap 4. Skin issues: Newborn acne, rashes, eczema 5. Chapped/sore nipples 6. Cold symptoms like stuffed nose 7. Ear infections 8. Sunburn, burns, cuts 9. Cooking- use in baby food or smoothies for baby 10. Milk baths, make milk lotion or soap How have you used breastmilk?

The one thing you need to know about breastfeeding and sleep training 👉🏻 It *CAN* impact your milk supply I regularly have moms come into my office asking how they can navigate sleep training and breastfeeding. To give it to you straight, they don’t *easily* go hand in hand, sleep training goes against breastfeeding biology. This isn’t to tell you not to sleep train, instead make an informed choice and know how you can support your milk supply if you do choose to sleep train your baby! Here’s the thing, we all have that one friend whose baby sleeps 7-7 and she has an amazing milk supply. This is unfortunately not true for most women. Let’s break down why: 👉🏻 MOTN milk removal is important for maintaining supply for the first 6 months 👉🏻 key hormones for milk production are highest in the middle of the night, this means those milk removals are 🔑 for maintaining supply 👉🏻 Most women can not maintain a full milk supply once dropping below 6 milk removals in 24 hrs. It can be hard to fit 6 in 12 hrs! 👉🏻 it comes down to storage capacity, aka how much milk your breasts can hold. Everyone is different, a large storage capacity makes it easier to have fewer milk removals and maintain a full supply 👉🏻 contrary to what sleep trainers will tell you, your body doesn’t just adapt to baby sleeping longer your supply actually down regulates. Aka drops ⬇️ So how can you get more sleep and still maintain supply? The #1 factor is how old is your baby? A 6 week old sleeping 7-7 is going to have a much bigger impact long term on supply than a 4 or 5 month old baby. These are some questions I ask my clients and you can ask yourself too! 🤔 could you add in a dream feed or pumping session before you go to bed? 🤔would a middle of the night pumping session feel sustainable for you if it meant maintains supply? 🤔 if supply did drop would you be okay with that? 🤔 would 5-6hr stretches of sleep feel sustainable for you so you can maintain supply? Either pumping or feeding sooner? 🤔what are your feeding goals? These ?’s can help you tease out what is most important to you, while get the sleep you need AND supporting your milk supply!

10 ways red light therapy can benefit you as a new mom 1. Accelerated Wound Healing: Studies have shown that red light therapy can stimulate cellular activity and increase collagen production. Barolet et al. (2009) 2. Pain Relief: Can significantly reduces postpartum pain, providing relief from soreness, muscle aches, and joint discomfort. Demirtas et al. (2020) 3. Hormonal Balance: According to a study published in the Journal of Clinical Psychiatry, red light therapy can help regulate hormone levels, potentially reducing the risk of postpartum depression. 4. Enhanced Lactation: revealed that red light therapy increased prolactin levels, promoting improved lactation and milk production. Pereira et al. (2019) 5. Scar Reduction: Red light therapy’s collagen-boosting effects. 6. Increased Energy Levels: A study published in the Journal of Alternative and Complementary Medicine found that red light therapy improved energy levels and reduced fatigue in postpartum women. 7. Mood Enhancement: A randomized controlled trial highlighted the mood-enhancing effects of red light therapy, providing emotional well-being for new mothers. Xiong et al. (2021) 8. Improved Skin Health 9. Relaxation and Stress Reduction: Red light therapy sessions can offer relaxation, stress reduction, and a much-needed opportunity for mothers to prioritize their well-being. 10. Non-Invasive and Safe: Red light therapy is a non-invasive, painless, and safe treatment option for postpartum recovery. RLT is a great way to complement other treatments: such as physical therapy or pelvic floor exercises, enhancing overall recovery! **not medical advice or medical claim***

There’s no way you can breastfeed twins… … no really you can, without feeling like you never leave your couch! Here are my top tips as a twin breastfeeding mom and IBCLC lactation consultant- 1️⃣ plan to see a private practice IBCLC once the twins arrive, bonus if you can see the for a prenatal consult too! Having support navigating feeding two babies can be a game changer, prevent being too overwhelmed and help you reach your goals! Even if you’ve breastfed before, navigating two at once can be a new challenge! 2️⃣ plan to be flexible There’s a lot of variable with feeding two and sometimes they are out of your control. Like if the babies are born early- this can make feeding more complicated, but doesn’t mean you can’t reach your goals! 2️⃣ practice feeding in different positions Tandem feeding, one at a time, with or without pillows. Find what works for you! I personally hate football and didn’t want to tandem feed my twins in football position, there are other positions you can tandem feed in! 3️⃣ you don’t have to tandem feed them! Not everyone loves tandem feeding 🙋🏼‍♀️ and that’s okay!! Feeding each baby one at a time might feel more comfortable for you and doesn’t always mean it will take longer! There no wrong way to feed two😊 4️⃣ prepare yourself for some pumping in the beginning Have the pumping stuff on hand, just incase! Electric pump, correct size flanges, bottles etc.. with needing to feed two babies sometimes there needs to be a little extra support for your supply. Preparing for this will prevent you from being caught off guard, plus support early when needed is really important in establishing a robust supply for two! 5️⃣ don’t turn down any help offered!! It can be overwhelming in the beginning and extra help can be life giving to surviving the haze of twin life in the first week. This will allow you to have all the energy you need to focus on your two little ones and nourishing your own body.

You desperately want a minute to- Shower, drink a cup of hot coffee, catch your breath, close your eyes- Everyone always offers to hold the baby, feed the baby, It’s so hard to say no, to explain how giving the baby a bottle just creates more work for you, adds to your mental load. You think to yourself, one bottle = …finding the right time to pump that won’t throw off the next feed …ensuring that you have enough milk for the bottle …worrying about how much you’ll pump, will it be enough to replace what baby took? … what if I’m not ready to give a bottle? … pumping is going to take time too, I may as well spend it breastfeeding … the added dishes I’ll have to do It seems innocent to offer to give the baby a bottle, like it’d take a lot off my plate. But as a mom who has fought so hard to feed my baby from my breast, it feels like an overwhelming step. It feels impossible to say no, but at the same time impossible to say yes. Postpartum and breastfeeding can feel like you are living in constant juxtaposition. Your heart is being pulled towards your new baby, but you yourself feel like you’re just barely treading water. You run this all through your head and instead of trying to explain or ask for a different form of help, you politely say it’s okay. The shower can wait, it’s not that important. Any other breastfeeding moms have a similar inner dialogue?

How do I know if my newborn is getting milk? One of the most common concerns of parents early on in the breastfeeding journey! Hi! I’m Vitalia a mom of 4, RN and IBCLC lactation consultant. I help you reach your feeding goals without feeling tied down to the couch and the overwhelm of conflicting breastfeeding info. My hope is you can confidently navigate feeding and make informed decisions for your family! Here are 4 things I look for and you can too! 1️⃣ their is movement in their temple 2️⃣ their ear might wiggle a little as they are sucking 3️⃣ Rhythmic jaw movement, think up and down movement that has a pattern. I like to see the pauses be shorter when a baby is active feeding. Long pauses between the jaw dropping down might indicate more of a non-nutritive pattern (not transferring milk) 4️⃣ listening for the sound of swallows. They sound like a soft “ca” sound vs a gulp! You might even feel a difference in how your baby sucks when actively feeding (transferring milk) vs. non- nutritive feeding Some baby’s can definitely be a little trickier to tell if they are transferring enough milk and it definitely takes some time to get a sense for your own baby’s feeding routine, so don’t worry if you don’t get it right away!! But these can be super helpful things for you to look for in a breastfeeding session, especially in the early days! If you are not sure if your baby is getting enough or feeding too short or too long I highly encourage you to work with an IBCLC! We see lots and lots of babies eat and also have additional tools to help us evaluate feeding, like using a super sensitive scale to do a weighted feed! Did you find this helpful? Share with a new mom who might as well ❤️

Did you know a sensitive gag reflex can impact feeding? Not just introduction of solids, but bottle feeding and even pacifier use for some babies! Now oral function can play a role in a sensitive gag reflex, but that’s another post! This goal of this reel is to give you one simple way to help your older baby desensitize their own gag reflex to help improve feeding! It’s simple! Let them chew, gum, explore with silicone teethers like this one! Through self-exploration they will naturally help their body be less sensitive which can really positively impact feeding. In slightly younger babies who might not be able to grasp the tether and bring it to their mouth, you can can help them by brushing their gums where their molars will come in and letting them get familiar with something in their mouth. This is a super simple way to start incorporating oral exercises to improve feeding! Follow along @heyempoweredmama for more breastfeeding and pumping tidbits

I’ve been in your shoes! The amount of breastfeeding info out there is overwhelming and can be confusing if it’s conflicting! Comment the word TIPS to get breastfeeding tips in your inbox! Hi, I’m Vitalia a mom of 4, RN and IBCLC lactation consultant. I help you reach your feeding goals without feeling tied down to the couch and make sense of all the breastfeeding info out there, so you can make informed decisions for your family! —————————————————————— I get how challenging feeding struggles can be, how much mom guilt we hold onto when feeding doesn’t go as planned, and how hard we fight for the feeding journey we envisioned. I have 4 very different feeding journey that have all had their challenges and even heartache and I work daily with breastfeeding moms helping them navigate feeding their baby. I’m glad you have found my page and hope it can help you feel more confident navigating breastfeeding and pumping and know you’re not alone on your motherhood journey. ❤️ you’re doing an amazing job mama.

Two things to understand about tongue ties 👅 Ties can be a super complex and controversial topic in the infant feeding world, here are two things I want every parent I work with to know: 1️⃣ the “tie” has little to do about the appearance and more about how the tongue functions in the mouth! What does this mean ➡️ every one has frenum (piece of tissue that connect two structures for example the floor of the mouth with the tongue) some are more obvious than others. But being able to visualize a frenum does not tell you if it’s restricted aka tied. To be able to tell if there is restriction in the tissue you need to do a full oral assessment to evaluate function, experts that specialize in infant feeding (IBCLC, OT, SLP) look at how the tongue moves in the mouth! This goes beyond can you stick out your tongue! In also includes: can you move it side to side up and down, how does the infant suck, is it functional. It’s a pretty complex assessment! There’s even an additional assessments: watching the infant feed at breast and bottle and taking a complete history of mom and baby’s feeding journey! 2️⃣ not every “tie” needs to be released immediately This is probably where some controversy comes in! In my practice I believe is very important to evaluate mom and baby together and respect the families wishes. Sometimes this means creating a care plan that does not involve a release, but instead watchful waiting while incorporating other therapies. In these cases we might revisit the conversation in a few weeks or if feeding does not improve. There’s a lot of factors in deciding when or if a referral to a dentist or ent is made for a diagnosis and release! Ideally we are also able to incorporate working with an OT to improve oral function before and after the release and maybe even some body work like craniosacral therapy or chiropractics. These additional referrals are all baby dependent and sometimes these therapies are enough for the family to reach their feeding goals with out a procedure. They also help ensure we get the best results! It’s a process If you feel like something is off with feeding, seek out care with an IBCLC experience in oral function!

This should be talked about more~ If you are pumping in addition to breastfeeding and have an oversupply- (extra milk that your baby will not need in the next 24 hours**) The pump is likely driving the oversupply, not your baby. **nothing wrong with a little extra milk** Now, Let me explain- Since double electric pumps have become more accessible for moms (which is amazing) so has the obsession with storing milk or having extra for your baby. Aka everyone wants to start pumping “just in case” when breastfeeding is going well There are times when having some extra milk helps reduce anxiety, but a freezer stash is not a pre-requisite for a successful breastfeeding journey! When you are newly postpartum your body is likely going to make exactly what your baby needs or a little more and by weeks 4-6 your supply will regulate. Aka your body will know what your baby needs and adjust supply accordingly. So it can be normal to have a little extra in the early weeks for some, but not all moms. Now insert the use of breast pumps and Haaka-like devices (again sometimes necessary). Your body doesn’t know the difference between the baby and the pump so it’s going to assume baby needs more milk- empty breasts make more milk. The “regulation” period around 4-6 weeks won’t happen in the same way, because there is the additional milk removal. There can be no harm in having an oversupply for some women! Some welcome it. However, for most it can cause frustration: breast health concerns (clogs, mastitis abscesses) and/or feeding discomforts for baby or it simply just feels like a chore to manage the supply because you are not comfortable after feedings. Remember, if things are going well there is no need to pump just because you have a pump! There are lots of ways to incorporate pumping without creating an oversupply too! If you have questions about your own feeding journey, reach out to an IBCLC for guidance 😊

How to navigate contact naps when you’re not feeling it I get it!! Contact naps are great when you want to snuggle and kick back and watch a shows, but some days when you have a lot going on they can feel really hard! (It’s okay to admit) Here’s my biggest tip for loving the contact nap on the busy days 👇🏻 ✨Plan for them✨ What do you have on your to do list that you can get done for the couch? P.s. it’s okay if that looks like taking 30 minutes to do nothing because it’s the only time you’ll sit that day! ✨prepare your space✨ Have a snack, drink, book, headphones, iPad- whatever you need to not feel “tied down” to the couch. Have some pillows to support you as you hold baby. ✨pep talk✨ Give yourself a little positive pep talk before the nap. Mindset can be huge when navigating sleep hurdles with babies. Remind yourself that this is temporary and you can still be productive while helping your baby sleep. Gently remind yourself that rest is productive too! These tips help me daily when I am navigating contact naps with one twin who won’t nap any other way 🫠 Today my productive looked like sipping on some coffee and grain free banana bread while listing to lectures and responding to emails. It’s felt good to be productive during the nap and not get stuck scrolling for an embarrassingly long time 🤣 How do you navigate contact naps?

Do you wonder how much your breastfed baby should take in a bottle? If you primarily breastfeed and are trying to determine bottle volumes for daycare or even dad to give one here and there, this is for you! After 4-6 weeks of age the amount your baby will need per feed will not increase! Babies typically will take the same amount (breast or bottle) from 4weeks - 6 months of age or when solids are introduced. For babies that are primarily breastfed bottle volumes are usually between 3oz- 4.5oz (on the higher end). large bottles can disrupt the breastfeeding rhythm, especially in babies who don’t typically transfer larger amounts at the breast! There’s a lot of factors that go into how much your baby will take so this is definitely an average! For example, one thing to consider is how many times a day your baby eats (breast or bottle), a baby who breastfeeds fewer times during the day and is still growing great is likely use to larger amounts, where as some babies feed 8-10+ times a day are likely to use slightly smaller amounts. Lots of other factors come into play like milk supply and milk storage capacity! Keep in mind when larger bottles (5+ oz) are given to a baby that primarily breastfeeds we are manipulating normal feeding patterns. This can impact breastfeeding and supply by leading to more space between feeds.

The fridge hack is a little controversial So this isn’t about if you choose to use it or not! There is no research to back up the safety of the hack and the cdc does advise against it, but in reality a lot of moms use it so if you choose to this is important to know 👇🏻 Don’t rinse your pump parts before putting them in the fridge!! Just pump and place them in the fridge with whatever breast milk is still on them. Rinsing them before is going to be a way that bacteria/contaminants could get introduced into your milk when you pump next. So pump, place in bag then fridge- no rising in between! Tag a mom would find this helpful!

This seriously works! I know it looks and sounds funky, but here is how breast gymnastics works: It’s a gentle way of moving the breasts in a circle, in each direction to help get blood flowing and move the lymphatic fluid out of the breast tissue to help move milk better! What does all this mean for you? It helps relieve engorgement and clogged ducts! If you are prone to clogged ducts I recommend doing this with each feed as a prevention tool. For engorgement and clogged ducts that come and go you can use to help give you relief! The key with it is to be gentle and to move your breasts in each direction (all four quadrants). Also, with clogged ducts remember ice is your friend and to minimize heat! Do you struggle with clogs?

Motherhood is weird. You count down the minutes till you get time to yourself and then as soon as you’re away you miss them and want to rush home. You can’t wait for bedtime and as soon as they’re asleep you’re scrolling through photos of them. You can’t wait for them to go back to school after break and then wish they were home with you again.

Do you need to replace your pump parts? Probably, but the answer really depends on how often you pump! 🍼 duck bills need to be replaced every 1-3 months depending on frequency of pumping. Exclusive pumpers it will be more frequent. 🍼 backflow protector every 3-6 months 🍼 tubing- is it gets water or moisture in it 🍼 flanges- if cracked or broken, ideal to replace every baby. Replacing pumping parts can help improve the suction of the pump so you are able to remove milk more effectively! If you notice a drop in pumping output one of the first things I would double check is your pump parts. If you still have a decrease, reach out to your IBCLC!

Breastfeeding myths I hear daily! ✨Small breasts don’t produce as much milk Breast size has nothing to do with how much milk you can or can’t make! When it comes to how much milk you can make it all has to do with glandular tissue (milk making tissue). You can have small breasts with a lot of glandular tissue and make a ton of milk and the opposite, large breasts that don’t make as much milk. ✨You can’t get pregnant while breastfeeding Breastfeeding is not a reliable source of birth control for most moms, especially when using pacifiers, bottles and pumping. When your cycle returns postpartum you will ovulate (most likely) before your period starts. ✨Breastfeeding causes cavities Breastfeeding is actually protective of cavities. When an older baby is nursing and eating solids it’s the solid food that will leave them more prone to cavity formation. Good oral hygiene is important. ✨Certain foods will make your baby gassy It used to be thought that onions, broccoli, tomatoes etc.. would make your baby gassy if you ate them. This is not true! Breastmilk is made from your blood and these foods will not enter your blood stream. ✨Breastfeeding beyond one has no benefits There are numerous researched backed benefit for breastfeeding beyond a year. It has been shown that immune protecting properties as well as certain nutrients are more concentrated in milk as the baby gets older. ✨You have to pump and dump after minor procedures Procedures like CT scans and MRIs with contrast, dental procedures, and even most surgical procedures that require anesthesia there is no need to pump and dump! Infant risk hotline is a great resource! Follow along @heyempoweredmama for more!

Keeping up your milk supply can feel like a full time job! Especially when feeding two 👶🏼👶🏼 As a busy mom I need all the easy buttons I can get when It comes to helping maintain a healthy milk supply for my twins. BOOBIE* bars @boobiesuperfoods are the perfect quick and easy snack that are also jam packed with herbs (galactagogues) that help support milk production! Herbs like moringa, shatavari, and turmeric are ones that I recommend daily as an IBCLC lactation consultant to moms who are already doing all the things to support milk production and need a little boost! I love that they are fenugreek free, they contain oats and flax seed, which are foods that naturally support milk production, as well as being allergen friendly so there’s no added worry if you or your little one have diet restrictions. Such a yummy and easy way to help give your supply the little boost you might need! You can use the code vitalia_20 to save! #boobiesuperfoodspartner #boobiesuperfoods #ad #milksupply #breastmilk #breastfeedingmom #pumpingmom

Have you tried hands on pumping? When you are pumping you want to do everything you can to maximize the milk output! Using hands on pumping has been shown in some studies to yield 48% more milk on average from a pumping session! How to: ➡️ gently massage breasts before pumping. I love breast gymnastics for this ➡️ use a double electric breast pump, a hands free pumping bra will make it easier too! ➡️ gently compress your breasts while pumping. It shouldn’t hurt your breast or your hand. Focus on areas that are more full as you rotate where you are compressing. Have you tried hands on pumping? Follow along @heyempoweredmama for more breastfeeding and pumping tips.

Have you ever been told- “Don’t shake your breastmilk” This is a common piece of advice shared about breast milk with the thought that it will break down the protein in the milk and decrease the nutrient value. This is NOT true and is 100% a myth. Not only would you need some super strength bottle shaking abilities to break down the protein in the milk, it wouldn’t alter the nutrient content. Plus there is no scientific evidence to support this claim! So have at it, shake them bottles 🤣 If you find this helpful, follow @heyempoweredmama for more

It might not seem like the instagram worthy highlight reel. But it’s the hardest work and the biggest accomplishment~ getting to grow and raise your baby! You did so much you don’t even realize this year, mama Earlier today, I was trying to find 5 pictures to capture the best 5 moments of 2023. And as I scrolled through my photo album I told my husband, “this year was pretty boring” Which is pretty laughable because we had twins halfway through the year, not sure anyone would consider that boring 🤣 This year was full of a lot of really good moments and memories I will cherish for a long time- like the older two meeting the twins. It also might be one of the hardest years overall, between twin pregnancy and learning to be a mom of four - it’s been a test of my grit. Even if there’s not 5 highlight worthy photos to perfectly capture this year- there has been so much growth, laughter, excitement, determination and a whole lot of feeding and snuggling babies that has filled the last 365 days. It’s been a good year 🤍

Can you enjoy a drink or two while breastfeeding? The short answer is YES! (If you choose) 1-2 drinks is usually considered safe. Here’s the long answer 👇🏻 If you are safe to drive you are safe to breastfeed your baby or use that pumped milk. Breast milk is made from your blood so your blood alcohol level is going to be the same in your milk. So if you are under the legal limit to drive breastfeeding is considered safe. It use to be thought you needed to pump at dump to remove alcohol from your milk, but Pumping and dumping won’t expedite the alcohol being metabolize out of your breastmilk. Time will! In average it take ~2 hours for your body to metabolize one drink! If you are planning on celebrating with a drink some moms like to plan it so you have your drink shortly after feeding your baby so by the time it is time to feed/pump it is mostly metabolized out. There’s no need to buy fancy strips to test your milk or dump everything after having a drink or two! However, if you are having more than a few drinks it’s likely necessary to discard the milk or save it for milk baths. If you’d like a resource for reference, comment DRINK and I’ll send one (or two) your way! Enjoy mama 🤍

In 2024~ I hope you can be kinder to yourself, ditch the mom guilt and know you are doing the best job for your little(s)! 🤍cheers to a new year! What would you add to the list?

Not sure what to take that’s breastfeeding safe? Comment the word COLD for my top natural breastfeeding safe cold remedies! If you’re needing more OTC support my favorite resource to check if a medication is breastfeeding compatible is: infant risk hotline! During cold season I always try to reach for natural remedies and homeopathy first because I know it won’t impact milk supply, where many OTCs will decrease supply (usually temporarily) Hope the guide helps if you find yourself under the weather this winter!

As a twin mom I’m always asked~ How do you do it? You just do! Your capacity grows and you grow as a mom alongside your babies. There’s no secret sauce. Each day is a new joy and a new challenge. Most days are far from “IG perfect” but they are a beautiful in their own way! If you are in the thick of it, know that it gets easier and you learn so much alongside your little one(s). If you are worried about how you will do it if you are adding to your family, know your capacity will grow and you will be able to juggle it all! 🤍hugs mama

In case you need to hear this today~

Baby seem a little more clingy? The holidays can be A LOT for everyone, even little babies. They are just trying to rest after a few days that were probably out of the norm- a little bit busier, a few more people, maybe a bit louder. You won’t create a bad habit~ snuggle them a little longer, feeding “off” schedule, you can use the contact nap to rest too. Things will fall back into their routine. But for now soak in these slower moments to rest and recover with your baby. You both can use a minute to slow down to reset together after the busy holiday. What’s your favorite way to reset after a busy few days?

Dear Santa 🎅🏻 Sorry we forgot to add milk to the grocery order this week, don’t worry this one’s locally sourced 🤣

✨How wild this was a year ago ✨ Celebrating the holidays as a family of six is so surreal. Watching the older kids embrace the magic of the season and celebrate our twins first Christmas. Gosh my heart is so full. ❤️

What would you add?