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10 Delicious Lactation Smoothie Recipes to Increase Milk Production
Categories Best Diet Planners, best Dietitians and Nutritionists in Delhi

10 Delicious Lactation Smoothie Recipes (To Increase Milk Production)

Boost Milk Supply with These Delicious Lactation Smoothie Recipes

Lactation smoothies are a tasty and nutritious way for breastfeeding mothers to boost their milk supply. Packed with ingredients known for their lactogenic properties, these delicious smoothies can provide essential nutrients and promote milk production. If you’re looking for ways to enhance your breastfeeding journey, why not try these 10 delightful lactation smoothie recipes?

Try These 10 Delicious Lactation Smoothie Recipes (To Increase Milk Production)

1. Berry Bliss Lactation Smoothie

Berry Bliss Lactation Smoothie

Ingredients:

  • 1 cup mixed berries (blueberries, strawberries, raspberries)
  • 1 banana
  • 1 cup spinach leaves
  • 1 tablespoon flaxseed meal
  • 1 cup almond milk

2. Green Goddess Lactation Smoothie

Green Goddess Lactation Smoothie

Ingredients:

  • 1 cup kale
  • 1/2 cup pineapple chunks
  • 1/2 avocado
  • 1 tablespoon chia seeds
  • 1 cup coconut water

3. Peanut Butter Powerhouse

Peanut Butter Powerhouse

Ingredients:

  • 2 tablespoons peanut butter
  • 1 banana
  • 1 cup oats
  • 1 tablespoon Brewer’s yeast
  • 1 cup milk

4. Mango Mama Lactation Smoothie

Mango Mama Lactation Smoothie

Ingredients:

  • 1 cup mango chunks
  • 1/2 cup Greek yogurt
  • 1 tablespoon fenugreek seeds
  • 1 tablespoon hemp seeds
  • 1 cup coconut milk

5. Chocolate Hazelnut Heaven

Chocolate Hazelnut Heaven

Ingredients:

  • 2 tablespoons chocolate hazelnut spread
  • 1/2 cup rolled oats
  • 1 tablespoon flaxseed
  • 1 tablespoon Brewer’s yeast
  • 1 cup almond milk

6. Cinnamon Apple Pie Smoothie

Cinnamon Apple Pie Smoothie

Ingredients:

  • 1 apple, peeled and diced
  • 1/2 teaspoon cinnamon
  • 1 tablespoon oats
  • 1 tablespoon chia seeds
  • 1 cup whole milk

7. Turmeric Golden Milk Lactation Smoothie

Turmeric Golden Milk Lactation Smoothie

Ingredients:

  • 1 teaspoon turmeric
  • 1/2 teaspoon ginger
  • 1 banana
  • 1 tablespoon flaxseed meal
  • 1 cup coconut milk

8. Oatmeal Cookie Delight Lactation Smoothie

Oatmeal Cookie Delight Lactation Smoothie

Ingredients:

  • 1/2 cup cooked oatmeal
  • 1 tablespoon almond butter
  • 1 tablespoon Brewer’s yeast
  • 1 tablespoon honey
  • 1 cup soy milk

9. Pineapple Paradise Lactation Smoothie

Pineapple Paradise Lactation Smoothie

Ingredients:

  • 1 cup pineapple chunks
  • 1/2 cup mango
  • 1 tablespoon fenugreek seeds
  • 1 tablespoon chia seeds
  • 1 cup coconut water

10. Cherry Almond Dream

Cherry Almond Dream

Ingredients:

  • 1 cup cherries, pitted
  • 1/4 cup almonds
  • 1 tablespoon flaxseed
  • 1 tablespoon Brewer’s yeast
  • 1 cup almond milk

To prepare these lactation smoothies, simply blend the ingredients until smooth, and enjoy as a refreshing and nourishing treat that can help support milk production while delighting your taste buds. If you’re looking to enhance lactation, these 10 Delicious Lactation Smoothie Recipes are a fantastic addition to your routine. Remember to consult with a healthcare professional if you have any concerns about your milk supply or dietary choices while breastfeeding. Connect with Kanupriya Khanna for expert insights on nutrition and wellness. Get in touch now for personalized guidance and tips!

Diet & Lifestyle Tips
Categories best Dietitians and Nutritionists in Delhi

Diet & Lifestyle Tips To Reverse Fatty Liver

The liver is one of the main organs of our body. It carries out very important functions like:

  • Protein synthesis
  • Detoxification
  • Storage of glycogen, vitamins and minerals needed for various functions in the body
  • Bile production and secretion that plays a major role in cholesterol metabolism

Fatty liver is also known as hepatic steatosis. In this condition excessive fat gets deposited in the liver which affects its function. A number of reasons can lead to this: excessive alcohol consumption, drug abuse, obesity, uncontrolled diabetes, bad dietary and lifestyle habits.

It is important to treat any kind of liver disease, otherwise it can lead to life threatening consequences. A few simple changes can ensure that your liver gets back to its best health.

1. Give up alcohol

Each time you drink alcohol and it enters the liver, some of the cells die. Prolonged alcohol intake in high quantities can damamge the ability of the liver to regenerate and repair itself.

This ultimately leads to permanent liver damage.

2. Include healthy fats

Healthy fats from oily fish, avocados, olive oil are all rich in omega 3s. these fats reduce the amount of fat deposits in the liver, boost your HDL or good cholesterol levels and decrease your triglyceride levels. All of these combined, help your liver heal.

3. Include antioxidant rich foods

Antioxidant rich foods include fresh fruits and vegetables, especially green leafy vegetables, blue and purple coloured fruits and vegetables, nuts and seeds.

Antioxidants reduce the inflammation and oxidative stress while improvin insulin resistance. Research has shown that people with liver disease who eat antioxidant rich foods daily have better liver markers over time than those who don’t.

4. Foods to be avoided

When suffering from fatty liver disease, one must avid the following:

  • Sugar: this increases the blood sugar levels which in turn increases the fatty build up in the liver.
  • Fried foods: these are high in fat and calories
  • Added salt: this is true especially for people with hypertension. Too much salt can make fatty liver worse.
  • Refined flours: they lack fibre and have a high glycemic index thereby can worsen fatty liver
  • Red meat: these are high in saturated fats and thus detrimental for liver health

5. Exercise

Getting physically active along with dietary changes will help in losing weight, lowering your lipids and better blood sugar levels. All of these together will help in healing your liver.

6. Manage insulin resistance or diabetes and lower your cholesterol

Uncontrolled diabetes and high triglyceride levels, increase the fat deposits in the liver which worsens an already troubled organ. activity along with dietary changes will help manage diabetes thereby in healing the liver.

To know more or if you need further help, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

healthy eating habits for children
Categories best Dietitians and Nutritionists in Delhi

How to encourage healthy eating habits for your children during holidays

Vacations are synonymous with celebrating the freedom from school and a disciplined routine. Children look forward to holiday travels, visiting relatives and generally having a good time. It can thus be a challenge to ensure that they are eating healthy at the same time.

A few options can ensure that your children inculcate healthy eating habits during the holidays.

1. Involve your children in buying and prepping

Children love playing adults and respond well when given certain duties and responsibilities. Take them along and let them choose groceries with you. Let them participate in meal planning and then meal prepping or cooking, depending on age appropriateness. Children will automatically want to eat a dish that they have been involved in; it’s the simplest way to teach them to eat healthy.

 2. Mealtimes should be friendly and calm

Whenever trying to introduce anything new to children, remember to never create a sense of urgency to it. children adapt better when they know that the parent will not get upset with them, there is no retribution involved, and that they can express their true feelings be it likes or dislikes. They need to feel that you trust and respect their feelings and do not make light of them.

Mealtimes should also not be about lecturing them or teaching them life lessons or reprimanding them. It should be a time that is stress free and a time to bond as a family.

3. Avoid strict restrictions on favourite foods

 Holidays are a special time for everyone, including the children. They look forward to having a leisurely time, indulging in their favourite activities and foods, and generally expecting that they will be allowed forbidden foods once in a while. It is very important to think about their mental health and the feel good factor that some so called junk or unhealthy foods bring with them. Once in a while it is alright for them to eat these foods. This is especially true of birthday parties and other get-togethers that they will attend.

4. Stick to the same routine

 As far as possible try not to change their routine too drastically during the holidays. Children are happier and more secure when they follow a routine over a long period of time.

5. Plate up food in a fun way

For younger children and toddlers, plating up their less favourite fruit or vegetable in a fun way can encourage them to try it. Do not pressurize them into finishing it if they don’t like it, trying is a great start. Offer it to them again at a later day without creating too much fuss or giving it too much importance. You can also add their favourite food to the same plate in a creative way so it becomes a part of the food that you want your child to eat. For eg: if your child loves carrot but does not like broccoli, then make a carrot and hummus dip in which they can dip their broccoli cutlets. Remember to be calm and friendly at all times.

6. Be a role model

It is rightfully said that kids are a reflection of their parents. Kids always look upto their parents when young and imitate them. Make sure that you follow the basic rules of healthy eating yourself before you try to teach your children:

  • Eat fruits, vegetables, whole grains, etc. and stay away from fast foods
  • Eat at regular intervals
  • Eat slowly
  • While eating be happy and calm
  • Take small portions. Once you finish them, take extra helpings I needed
  • Do not leave unfinished food on your plate

I hope the above helps you and your children in having a fun filled holiday. To know more or if you need further help with recipe suggestions, etc., get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

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