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The Postpartum Nutrition Cookbook

Nourishing Foods for New Moms in the First 40 Days and Beyond

Author Diana Licalzi MS, RD, CDCES, Ashley Reaver
Producer Blue Star Press
Hardcover
$29.95 US
Blue Star | Blue Star Press
0"W x 0"H x 0"D   | 20 oz | 12 per carton
On sale Oct 15, 2024 | 262 Pages | 978-1-958803-96-7
Add to cart Add to list Exam Copies
The essential postpartum recovery guide and cookbook to help new moms replenish their bodies with 100+ easy, nutrient-packed recipes, plus meal plans and shopping lists

The postpartum period brings major physical and emotional changes for new moms. While caring for a newborn is difficult, it's critical that mothers focus on replenishing their bodies after pregnancy, childbirth, and breastfeeding.

Most postpartum resources focus on how to care for the baby, but The Postpartum Nutrition Cookbook—written by registered dietitians Diana Licalzi and Ashley Reaver—prioritizes the mom's self-care first. This book guides new moms through recovery during the 4th trimester, highlighting key nutrients needed to heal and restore their bodies.

The Postpartum Nutrition Cookbook features:
  • 100+ simple, delicious recipes catered to postpartum nutrient needs
  • Make-ahead breakfasts, one-handed lunches, and set-it-and-forget-it dinners
  • Helpful trackers, grocery shopping lists, and targeted nutrition advice
  • Easy meal-prepping tips and techniques for busy new moms
  • Guidance on making self-care and proper nutrition a priority

This one-of-a-kind resource equips new moms with everything they need to nourish themselves and their families in the critical postpartum period. Friends, relatives, or partners can also use this guide when looking to support a new mother with nourishing meals and self-care. Consider it a trusted companion during the challenging but precious early weeks and months of motherhood.
Diana Licalzi, MS, RD, CDCES, is a registered dietitian and holds a master’s degree in Nutrition Science and Policy from Tufts University. Originally from Puerto Rico, Diana is dedicated to helping the Hispanic community meet their nutrition and health goals. She co-founded Type 2 Diabetes Revolution, an online platform that provides nutritional guidance for individuals with pre- and type 2 diabetes. Diana also has experience working as a dietitian at Boston Medical Center, InsideTracker, and UC San Diego Health. You’ll often find Diana outside—running, hiking, or practicing yoga—or experimenting in the kitchen.

Ashley Reaver is a registered dietitian with a master's in Nutrition Science and Policy. She offers nutrition counseling in her private practice, is the creator of the Lower Cholesterol Longer Life Method, and teaches nutrition and dietetics courses at University of California, Berkeley. Ashley enjoys hiking and cooking with her husband and son.
Diana Licalzi MS, RD, CDCES View titles by Diana Licalzi MS, RD, CDCES
Ashley Reaver View titles by Ashley Reaver
Chapter 1: The Recovery Pathway

Congratulations! If you've picked up this cookbook, you're likely preparing for the arrival of your baby, or perhaps you've recently welcomed your little one into the world. What a remarkable accomplishment. Your body has completed some miraculous feats to get you to this point, and while your little miracle rightly deserves all of your attention when they arrive, we also want to ensure that YOU, the extraordinary mama, are well-taken care of.

Before we dive into what to focus on nutritionally to fuel your postpartum recovery, it’s important to recognize the incredible journey your body undertook to grow and deliver a baby. In this chapter, we’ll touch on the transformational changes your body goes through during pregnancy, the exceptionally physically demanding feat of labor and delivery, and the lengthy recovery process.

Pregnancy
First, let’s start with the nine-month journey during which your body provided all the building blocks to grow a human being. Stop for a moment and think about that – virtually everything (except for a sperm carrying DNA) came from your body! Every facet of your baby's being, from the tips of their tiny toes to the crown of their head, was crafted from the nutrients within you. It’s no wonder many nutrient requirements, including protein, folate, and iron increase significantly during this time. Even the water within your baby’s body originated from yours! It’s truly a remarkable realization. And if you choose to breastfeed exclusively, this incredible connection continues.

Throughout pregnancy, your body undergoes a multitude of physical changes to support the growth of a new human. It's a period where you grow an entirely new organ – the placenta – an incredible feat that occurs at no other stage of life. These extensive changes starting from conception, impact various systems within your body, and it's essential to highlight them as many directly influence the nutritional requirements during pregnancy and the postpartum recovery period.
Copyright © 2024 by Diana Licalzi and Ashley Reaver. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Foreword
Introduction
Chapter 1: The Postpartum Recovery Journey
Chapter 2: Essential Nutrients for Postpartum Recovery
Chapter 3: Kitchen Tools and Pantry Essentials
Chapter 4: Planning and Preparing Postpartum Meals
Chapter 5: Make & Freeze Recipes
Chapter 6: Make-Ahead Breakfasts
Chapter 7: One-Handed Lunches
Chapter 8: Hands-Off Dinners
Chapter 9: Pantry Meal Inspiration
Chapter 10: Nourishing Smoothies
Chapter 11: Snacks and Sweets
Chapter 12: Soothing Mocktails
Chapter 13: Celebrating Cultures
Appendix A: Sample Postpartum Meal Plans & Grocery Lists
Appendix B: Recipe Index

About

The essential postpartum recovery guide and cookbook to help new moms replenish their bodies with 100+ easy, nutrient-packed recipes, plus meal plans and shopping lists

The postpartum period brings major physical and emotional changes for new moms. While caring for a newborn is difficult, it's critical that mothers focus on replenishing their bodies after pregnancy, childbirth, and breastfeeding.

Most postpartum resources focus on how to care for the baby, but The Postpartum Nutrition Cookbook—written by registered dietitians Diana Licalzi and Ashley Reaver—prioritizes the mom's self-care first. This book guides new moms through recovery during the 4th trimester, highlighting key nutrients needed to heal and restore their bodies.

The Postpartum Nutrition Cookbook features:
  • 100+ simple, delicious recipes catered to postpartum nutrient needs
  • Make-ahead breakfasts, one-handed lunches, and set-it-and-forget-it dinners
  • Helpful trackers, grocery shopping lists, and targeted nutrition advice
  • Easy meal-prepping tips and techniques for busy new moms
  • Guidance on making self-care and proper nutrition a priority

This one-of-a-kind resource equips new moms with everything they need to nourish themselves and their families in the critical postpartum period. Friends, relatives, or partners can also use this guide when looking to support a new mother with nourishing meals and self-care. Consider it a trusted companion during the challenging but precious early weeks and months of motherhood.

Author

Diana Licalzi, MS, RD, CDCES, is a registered dietitian and holds a master’s degree in Nutrition Science and Policy from Tufts University. Originally from Puerto Rico, Diana is dedicated to helping the Hispanic community meet their nutrition and health goals. She co-founded Type 2 Diabetes Revolution, an online platform that provides nutritional guidance for individuals with pre- and type 2 diabetes. Diana also has experience working as a dietitian at Boston Medical Center, InsideTracker, and UC San Diego Health. You’ll often find Diana outside—running, hiking, or practicing yoga—or experimenting in the kitchen.

Ashley Reaver is a registered dietitian with a master's in Nutrition Science and Policy. She offers nutrition counseling in her private practice, is the creator of the Lower Cholesterol Longer Life Method, and teaches nutrition and dietetics courses at University of California, Berkeley. Ashley enjoys hiking and cooking with her husband and son.
Diana Licalzi MS, RD, CDCES View titles by Diana Licalzi MS, RD, CDCES
Ashley Reaver View titles by Ashley Reaver

Excerpt

Chapter 1: The Recovery Pathway

Congratulations! If you've picked up this cookbook, you're likely preparing for the arrival of your baby, or perhaps you've recently welcomed your little one into the world. What a remarkable accomplishment. Your body has completed some miraculous feats to get you to this point, and while your little miracle rightly deserves all of your attention when they arrive, we also want to ensure that YOU, the extraordinary mama, are well-taken care of.

Before we dive into what to focus on nutritionally to fuel your postpartum recovery, it’s important to recognize the incredible journey your body undertook to grow and deliver a baby. In this chapter, we’ll touch on the transformational changes your body goes through during pregnancy, the exceptionally physically demanding feat of labor and delivery, and the lengthy recovery process.

Pregnancy
First, let’s start with the nine-month journey during which your body provided all the building blocks to grow a human being. Stop for a moment and think about that – virtually everything (except for a sperm carrying DNA) came from your body! Every facet of your baby's being, from the tips of their tiny toes to the crown of their head, was crafted from the nutrients within you. It’s no wonder many nutrient requirements, including protein, folate, and iron increase significantly during this time. Even the water within your baby’s body originated from yours! It’s truly a remarkable realization. And if you choose to breastfeed exclusively, this incredible connection continues.

Throughout pregnancy, your body undergoes a multitude of physical changes to support the growth of a new human. It's a period where you grow an entirely new organ – the placenta – an incredible feat that occurs at no other stage of life. These extensive changes starting from conception, impact various systems within your body, and it's essential to highlight them as many directly influence the nutritional requirements during pregnancy and the postpartum recovery period.
Copyright © 2024 by Diana Licalzi and Ashley Reaver. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Table of Contents

Foreword
Introduction
Chapter 1: The Postpartum Recovery Journey
Chapter 2: Essential Nutrients for Postpartum Recovery
Chapter 3: Kitchen Tools and Pantry Essentials
Chapter 4: Planning and Preparing Postpartum Meals
Chapter 5: Make & Freeze Recipes
Chapter 6: Make-Ahead Breakfasts
Chapter 7: One-Handed Lunches
Chapter 8: Hands-Off Dinners
Chapter 9: Pantry Meal Inspiration
Chapter 10: Nourishing Smoothies
Chapter 11: Snacks and Sweets
Chapter 12: Soothing Mocktails
Chapter 13: Celebrating Cultures
Appendix A: Sample Postpartum Meal Plans & Grocery Lists
Appendix B: Recipe Index

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