Do you know..The Breastfeeding Diet?

Welcome to the business of milking and breastfeeding! It certainly isn't going to be easy, but here's some tips on the type of diet to take to help you get on the right track in this moo-moo journey.

Milk production burns 500 calories a day, which means that when you're breastfeeding, you'll get to eat an extra 500 calories a day (up from your pre-pregnancy numbers) to meet that need.


Quality matters as much as quantity, especially if you expect to stay vertical during those long postpartum days (and even longer nights). It's not difficult now that you're an old pro at eating well — what with all the practice you've had for the past nine months during your pregnancy.

Moreover, eating well while breastfeeding is very much like eating well during pregnancy, with slightly more relaxed rules. Go for plenty of healthy foods and steer clear of the less healthy ones.

Lastly, while calories definitely count, you still won't need to count them:

What to eat. Like eating well during pregnancy, eating well while breastfeeding entails getting the right balance of good food. The following is highly recommended for daily intake:

    Protein: three servings
    Calcium: five servings (that's an increase from your pregnancy requirement of four)
    Iron-rich foods: one or more servings
    Vitamin C: two servings
    Green leafy and yellow vegetables, yellow fruits: three to four servings
    Other fruits and veggies: one or more servings
    Whole-grain and other concentrated complex carbohydrates: three or more servings
    High-fat foods: eat sparingly — you don't need as much as you did during pregnancy
    Eight cups of water, juice, or other noncaffeinated, nonalcoholic beverages
    DHA-rich foods to promote baby's brain growth (look for it in wild salmon and sardines, as well as DHA-enriched eggs)
    Prenatal vitamin daily

20 Good foods for New Mothers during Postpartum 坐月子

Do you know.. The following A-Z food are also good for anyone else in the family:

Abalone for its protein and vitamin E
Angelica (dang gui 当归 ) to enhance blood circulation
Black fungus (hei mu er 黑木耳) to cleanse the arteries
Black vinegar (hei cu 黑醋) to purify the blood
Blueberries as they are rich in antioxidants
Chestnuts (li zi 栗子) to invigorate and resolve irritability
Chicken to improve mood
Chinese wolfberry (gou qi 枸杞) to nourish liver, kidneys and eyes
Dark-coloured beans for being rich in fibre and folate
Dried longan (long yan gan 龙眼干) to promote restful sleep
Eucommia bark (du zhong 杜仲) for the kidneys, sinews and bones
Eggs to nourish the body and complexion
Fish, especially salmon, as a source of protein and Omega-3 fats
Lean beef as it is rich in iron, for energy
Low-fat dairy products as a source of calcium
Old ginger (lao jiang 老姜) to warm the body
Polygonum multiflorum (he shou wu 何首乌) to prevent hair loss
Red dates (hong zao 红枣) to improve energy and calm the mind
Sesame oil (xiang ma you 香麻油) for being rich in vitamin E, iron and calcium
Turmeric (huang jiang 黄姜)  for its antibiotic and anti-inflammatory properties

18th week of Pregnancy #2

28aug-3sep

Wed
Washed TK soiled clothings after buying lunch on the way back from Childcare. Hubby plan to record TK singing nursery rhymes and reciting Di Zi Gui. Hubby going to collect race pack at Expo. Made plans to provide richer in proteins, vitamins breakfast for TK as he still weigh the same compared to about 18m ago.

Thur
Went for a warm shower at SAFra pool.

Fri
Fetched TK earlier at 4plus and passed to TK grandmum at MRT. Attended a dinner-cum-talk at City Hall at the end of Millenia Walk on Level 2. Made confinement plans with Hubby and considering the possibility of TK Grandmum helping during the day without staying for the night.

Sat
TK celebrated birthday at Grandaunt's place..but not many of his cousins were present.

Sun
TK went for Di Zi Gui class when it's almost ending after Hubby's race. Woke TK at 740a and was very fast to leave home to meet Hubby at race finishing area. Call for assistance to ascend the stairs in the underpass with baby stroller with a few more other parents. Race started 710a. TK shouted loudly, 'Papa!' when Marmy said Papa also wearing the same outfit like the many others around us. TK played 'Ready Get Set Go!' with Marmy as he's being pushed in the baby stroller. Marmy started pushing only when TK said 'Go!'. And when there's escalator, TK said to stop playing. Good job! There's a lot of cigarette smoke at Exit E of underpass. Finally Hubby found us in the crowd. Too many Salonpas booths and so the decision to wait for Hubby at a Salonpas booth wasn't a great idea.

Confinement services anyone?

Happy Mums and Babies
- one-stop confinement services for mums
- includes nutritious confinement food delivery, and healthy meals delivery for your family members
- provides grocery delivery services
- packages range from 7 to 28 days

Menu Packages :

28-Day Double   :   Price $1,588   *Early Bird Discount : $128
2 Meals/Day, 7 Days/Wk for 28 Days
28-Day Single   :   Price $818  *Early Bird Discount : $18
1 Meal/Day (Lunch or Dinner), 7 Days/Wk for 28Days
and more..at the weblog

Read on for contact no.

素食妈妈月子进补

要每日多吃几餐，以4-5餐较为合适。两餐之间最好饮水或果汁，以促进乳汁的分泌。
注意营养的均衡吸收。
可以食用麻油泡姜加素鸡或素肉。
麻油有杀菌之功效，并含有多种必需氨基酸，有助于产后气血流失的恢复补充。

另外，多吃高蛋白的海带`发菜`豆腐类。由于乳汁分泌越多，钙的需要量越大，所以膳食中多补充豆类 及豆制品`芝麻酱等。膳食摄入钙不足时可用钙制剂等。适当吃一些粗粮`蘑菇`紫菜等，以补充维生素B。

蔬菜类选用苋菜`西兰花`菠菜`玉米`红萝卜`黄瓜`豆类，可用麻油炒。
水果类可吃猕猴桃`鲜枣`山里红`樱桃等。
汤水类可食用`青菜汤`红糖莲藕汤等。

产妇应尽量到户外多晒晒太阳，这是补充维生素D最佳途径，可帮助体内钙的吸收。

有素食的坐月餐食譜嗎?

母親生產後在中國的傳統喝生化湯以助體內惡露的排出。滋補生產時消耗的體力可喝溫的有機葡萄汁 (紅和黑的最好) 或乾李子汁（prune juice），南方於產後馬上食用金桔餅，切絲後與薑和麻油炒，以通氣。西方用（caraway, anise seeds），印度用乾炒的茴香（fennel）和小茴香(cumin)飯後一茶匙。康復里根或葉煮水有助內傷的修補。(胎兒離開母體，留下一個傷口) 吃方面以補氣補血為主，來保暖身體收縮子宮。一般禁忌喝冰水和碰生水，如需清洗，用煮熟的水。可喝湯，也不建議洗頭，以免受寒。

中國南北 方坐月子的吃法不同，北方吃小米粥、麵條、雞蛋、紅棗，南方則以炖品為主，特別是雞，麻油雞，江南也吃甜酒雞蛋，兩廣一帶也吃豬腳煮青木瓜或黃豆。南北方 都不吃炒、煎和炸的食物，不吃生冷的，也都喝蜂蜜水，吃紅糖。迎接新生命應是慶生，而不應殺生。坐月子最好遠離血腥。北方人身材高大，坐月子的母親就以小 米紅棗粥為主，奶水也很夠。印度醫學先判斷人的體質，再建議用飲食香料等藥來調理平衡。受孕前就注意平衡體質，產後也如此。人的體質是受風、火、水的互動 不平衡時才產生。所謂體質是指某性質偏多。風性(vata)是動、快、輕、冷、粗、乾如冷乾的風，粗糙輕的食物如爆米花。火性（pitta）是熱、尖銳 輕、酸、偏油，如辣椒醬、夏日中午太陽、尖銳的聲音。水性（kapha）是重、油、慢、冷、穩重、寬、遲緩如大象的身體、午睡之後的昏沈。

母親餵奶需補充足夠的液體，液體的補充最好比每天正常的飲水再多1000cc，歐洲用大麥或燕麥（麥片）煮水50公克（4湯匙）加8杯水煮一個半小時。煮時 可加檸檬皮或一個檸檬。補奶水的有紅豆粳米粥（4份紅豆，1份米）或吃30公克炒熟的芝麻，也可做花生甜杏仁奶或芝麻奶，也可吃核桃糊、芝麻糊、杏仁糊、 松子糊。用炒過的糯米一起煮。 燒菜以蒸、煮、乾燒炖最好，乾燒是小火原汁燜，是最暖的燒法，選厚底的鐵鍋或玻璃鍋，Corning ware抹薄薄一層油，將根類切片放在最下面，莖類次之，最上層葉類或瓜類，可灑一點薑或其他香料。蓋緊用小火煮熟。如需要吃前灑一點麻油。胃口如不好， 可用榆白皮（silppery elm）煮水喝（一茶匙對一杯水）。避免吃剩飯剩菜和脹氣的菜如包心菜和芽菜。

以下是中國食補的一些建議：
補血：山藥2份、紅棗1份、適量粳米煮粥。
補心（神）：小麥1份、生甘草1份、大棗3份，加水煎服。補氣：黨參9克、白朮18克、黃蓍15克、粳米60克，先前三味煎湯，再入粳米煮粥吃。 

Menu for confinement period for health conscious people

8am Breakfast

 chee cheong fun

fried veg beehoon

 oats bread w strawberry jam & olive spread for breakfast

fried noodles w carrots and mushroom & warm soy drink

poh chai mee soup w egg

chee cheong fun & warm soy drink

12nn Lunch

steamed tofu w carrots, fried ginger & veg soup

po cai, fried ginger & veg meat & soup

multigrain porridge & cabbage w veg chicken, mushrooms & herbal soup w veg dumplings

xiao bai cai w carrots, veg chicken &

herbal soup w veg mutton balls

cabbage w carrots, veg chicken & veg soup (carrots, quail eggs, potatoes, sweet corn w veg mutton balls)

 red leaf vegetables & fried egg w old ginger &

 black bean soup

xiao bai cai w carrots & veg soup w sweet corn, pearl beans

Click Here for more.

31st week Dearest Bb TK

5apr - 11apr'11

211 days' old, you poo a hard lump at 830p; today is Qing Ming Festival or Tombsweeping Day; you scratched your face, forehead and eyes..Marmy trimmed your nails after Dardy fed you at 745p;
212 days' old, you will be having a cou in Nov;
213 days' old, you turn 7m today; Grandma visited you & you laughed loudly when Grandma played w you before leaving;
214 days' old, you are staying with Grandma while Dardy and Marmy go for meditation class; you've been put to sleep on the rocker at infant care which is not advisable by tr
215 days' old, you had apple puree again after stopping for a few days as you're coughing; are gg for pneumo jab; you cried loudly when doc jab but smiled at him shortly after that; you aren't are gg to Little Grandaunt house if can; as Grandma is visiting 4th Grandaunt at the hospital;
216 days' old, you poo aft 2 days at 740a; you visited Granddad & Grandmum and you sat on the mattress w Marmy for v long; Dardy took photos of you while Grandmum is making dinner; we had dinner with nanny X and Uncle R bought more food to add;
217 days' old, you are taking apple puree again since you're not coughing anymore; poo in the afternn

What makes a #1 confinement lady

1. She's very organised, and upon arrival, she'd go about organising the kitchen..including the 'storeroom' and after settling bb and us..she goes abt checking out the nursery, and by day 2, more or less settled..

2. she's got the schedule for bb and mum all in her heart: 6.45am wake up, 7am make breakfast, boil my bath water, bathe bb, feed bb, does laundry, make tea, does hshold chores, make lunch, feed bb, does chores, make tea, bathe bb, take shower, make dinner, feed bb..
In short, she makes sure I'm never hungry, as she say 'wind' will get into me if hungry, and she takes care of bb day-night.

3. her cooking is good fabulous and cos I've only vege food, she can cook whatever we have, and even suggest what we can buy, & remind us what to replenish. Heard frm my colleagues she can cook non-veg equally good..even their older children like her cooking, and very willing to share her recipe with them.

4. she'll take care of everything, generous and kind by nature..very simple, and I don't have to worry anything..only I seldom..hardly napped, she'd remind me to rest..to take my shower..to take my meals..my herbal soup, even ask me if i mind her answering HP while carrying bb..

5. doesn't eat much, and only like hot spicy food..makes sure i've got enough ginger..

6. doesn't nap during day..only recreation is watch TV drama serials

7. takes initiative to help out during bb 1st mth buffet bash..making the red eggs the night before, and in the kitchen, carrying and taking care of bb, cleaning up the whole place after everyone left..we were all so tired we didn't hear bb cry dat night..and even helped me to unwrap the presents..

8. reminded me to prepare bb new clothes to wear on 1st mth, change our bedsheets..and get me BIG pail of bath water to shower before bb 1st mth..

9. suggested my hubby to get me top quality 'chong cao' to provide nutrients for my body..and to get for bb necessities..we've overlooked..

10. she'll explain why she's doing things the way she does..so no misunderstanding..good comm. Eg. she closes bedrm door when sleep..not using gauze napkins before we bought the diaper liners.

11. open-minded. she does the washing the way I corrected her..not to use FUZZY, but use 'QUICK WASH' instead, saves water, time..

10th week of motherhood

8nov-14nov

-

Daily Menu for postpartum by confinement lady

8am Breakfast
chee cheong fun
fried veg beehoon
oats bread w strawberry jam & olive spread for breakfast
fried noodles w carrots and mushroom & warm soy drink
poh chai mee soup w egg
chee cheong fun & warm soy drink


12nn Lunch
steamed tofu w carrots, fried ginger & veg soup
po cai, fried ginger & veg meat & soup
multigrain porridge & cabbage w veg chicken, mushrooms & herbal soup w veg dumplings
xiao bai cai w carrots, veg chicken & herbal soup w veg mutton balls
cabbage w carrots, veg chicken & veg soup (carrots, quail eggs, potatoes, sweet corn w veg mutton balls)
red leaf vegetables & fried egg w old ginger & black bean soup
xiao bai cai w carrots & veg soup w sweet corn, pearl beans

7th week of motherhood

18oct-24oct

- last day of 40-day confinement
- had a slice of multigrain bread for breakfast
- checked emails, called HR to find out my leave matters, benefits and MC record and updated journal
- darling bath Bb TK before work and Bro came to help send Bb shower cakes to my office w mum
- dad not feeling well since morning
- had red bean bun & spaghetti for lunch
- had biscuits for tea1
- had blackbean soup w veg dumplings for dinner
- had pasta w seaweed, pearl beans & c for dinner (mum left after making dinner just before darling came home)
- had 2 pieces of biscuits for supper

- had poh chai mee soup and warm cereals drink for breakfast
- had spaghetti angel hair for brunch
- darling bought a big packet of fried beehoon for late lunch
- brought bb TK to My Family Clinic for immunisation jabs w darling
- weather was getting worse & warmer
- had pasta w seaweed, pearl beans & caixin for dinner

- had a slice of multigrain bread w olive spread for breakfast
- napped after putting bb TK to sleep and updated journal
- magazine interview next mth for next Jan issue
- pa came to visit bb TK while i'm in the bath

3rd week of motherhood

20sep-26sep

- had poh chai mee & fried egg w mushroom for breakfast
- 22nd time expressed 4.5oz of milk after breakfast
- napped after lunch but can't fall asleep, SMSed fren abt subscribing to phoenix IDD
- 23rd time expressed 4.6oz of milk after lunch
- dharma fren just out of cf and NB bb shower just over (2nd child boy born on 15 Aug, at wk 38)
- had dau ghee w veg meat & black bean soup for dinner
- updated expenses and blog
- 24th time expressed 4.6oz of milk before sleep

- 25th time expressed 3.7oz of milk at 6plus in the morning (having bad dreams these days and woke up after shouted loudly)
- had fried noodles & warm soy drink for breakfast (feet still swollen after delivery)
- sorted photos in the PC and sorted the receipts of expenses
- Nursing Home called to say they've sent Uncle to the hospital, doc called at 9.17am to say Uncle suffered from major stroke
- had warm soy drink for tea1
- had veg pig's stomach 'zhu du3' w xiao bai cai, mushroom, tofu for lunch
- napped and rested on bed & SMSed to Uncle's colleague friends to inform of hospitalisation
- 26th time expressed 4.3oz of milk
- had dow meow & soup for dinner
- darling went to buy fruits for offering (Mid-Autumn Festival tomorrow)
- had korean ginseng soup for supper
- 27th time expressed 5.2oz of milk

- recycling collection this morning (the worker had a cigarette in his mouth & carrying another bag from our Korean neighbour)
- 28th time expressed 4.25oz of milk at 4plus in the morning
- had warm soy drink and pancake w french beans for breakfast
- cf lady helped to change the bedsheets and pillow cases (changed last month before delivery)
- had potatoes w veg dau ghee & veg soup w sweet corn, pearl beans, veg dumplings, carrots for lunch

2nd week of motherhood

13sep-19sep

- had fried noodles w carrots and mushroom & hot soy drink for breakfast
- had xiao bai cai w carrots & herbal soup w veg mutton balls for lunch
- called to make gynae postnatal consultation and towel bathed
- 5th time expressed 4.33oz of milk after lunch
- had veg chicken w mushrooms & veg soup for dinner

- 6th time expressed 4oz of milk
- had poh chai mee w egg for breakfast
 - had cabbage w carrots, veg chicken & veg soup (carrots, quail eggs, potatoes, sweet corn w veg mutton balls) for lunch
- 7th time expressed 4.06oz of milk after lunch
- darling had applied BC for little TK (bb gg to see doc if unwell)

- napped after cleaned up & darling bought $10 'jing feng san3' nearby (pa called to say TCM near his hs sell at $16 maybe better quality)
- had oats bread w strawberry jam & breastmilk for tea
- had call from F**** to receive a free 900g tin of formula milk stage 1
- had veg chicken w black ear fungus w potatoes, tofu w mixed veg & veg soup for dinner
- darling went to buy groceries w pa (2% Elderly & BYOB discount & items on offer) & saved $3.20 (had an apple)
- 8th time expressed 3oz of milk

- 9th time expressed 3.72oz of milk
- had chee cheong fun & soy drink for breakfast
- warm in the morn w no wind
- darling went to buy plain flour as Aunt suspect bb may be feeling discomfort around the shoulder blades & whole body (to rub) for his frequent cries
- cleared bowels (later gg to gynae consultation w ma)
- dark clouds at 9am and heavy downpour (went to nap)
- 10th time expressed 2.23oz of milk

- had red leaf vegetables & fried egg w old ginger & black bean soup for lunch
- watched abit of TV and napped again after updating expenses and journal (had oats bread sandwich w fried egg & soy drink for tea)
- 2nd time wiped hair scalp with herbal bath solution (wet towel dry after lunch)
- took a cab to the gynae w ma ($5 fare) and darling came shortly before it's our turn (quite a crowd at the gynae)
- gynae said the wound is healing well
- little bb TK has some stuck to his back and shoulders after rubbing plain flour w water and abit on his chest (will be gone after a few days)

1st week of motherhood

6sep-12sep

- woke up at 4.40am and 6.55am to go to the washroom
- going to gynae to induce delivery w mum in the morning
- had 2 pc oats bread for breakfast
- mum bought a pkt of rice from Novena Sq Lingzhi Vege Restaurant and we shared
- we bought bought a pkt of bread (she was buying for dad, and me bought for darling as he may feel hungry tonight when I'm delivering, but we finished half pkt while waiting at the gynae)
- had 2 doses of pill inserted to induce delivery and felt slight contraction by 3plus
- reached home 4.10pm and mum prepared potato soup for dinner
- admitted tonight w darling at 7plus after abit leakage

- BC registration at TMC is $39.40 while at ICA is $18 (within 42 days after Singaporean child is born)
- bb born after midnight (~5h) and weigh ~3kg vaginal birth w/o epidural
- longest hour of my life when nurse Ms. Wang told me that I need to wait for another centimetre of dialation at 11pm- bb born before 12 midnight is charged for that day in hospital
- finally I can push at 11.45pm (~50min) but it was like the longest marathon I ever had (10km in ~67min) and very breathless

- nurse came to check my tummy (pressing on it was uurrrggghfully pain lor) and blood pressure 3 times in the night
- had to urinate latest by 6.30am or have to insert tube (so sip warm water obediently)
- darling lunch @Dolcevita at Mandarin oriental
- families & collegues came to visit and not all got to see little bb (by 2pm and by 8pm) as visiting hours are over (10am - 2pm; 4pm - 8pm)
- had minimal painkillers and doc said the wound healing well

- passed motion finally w/in 48h of labour (had been passing wind since)
- the food is good except I only got to enjoy once the veg fish and green papaya soup for morn tea (complimentary for breastfeeding mums)
- weather was cool and raining outside (felt cold & abit backache at night)
- suspect the mattress had to be flipped and turned upside down, bottom top but nurse said no need, so I requested for extra blanket to tuck beneath my back
- darling and family came to visit (pa & ma carried little bb and darling too and ma tried to feed for the first time)

Vegetarian Pig’s Trotters and Groundnut Soup or Porridge

Ingredients:

pig’s trotters Vegetarian dau ghee
200 g fresh groundnuts
1 spoonful of Chinese vinegar


Method:

   1. Clean and split the trotters.
   2. Boil and simmer with groundnuts in water.
   3. Add a pinch of salt and vinegar.
   4. Cook until it becomes soft.
   5. Rice can be added to make porridge.

40th week of Pregnancy

30aug-5sep

- woke up 2am and 5.53am to go to the washroom (weather is unbearingly warm) & took 3 dates feeling very hungry
- ma will be coming over to accompany me this evening
- had multigrain bread for breakfast & took a pkt of wang wang biscuits for tea1
- finished reading 1 magazine+1 recipe book borrowed from NLB
- mum bought brown rice w veg fish and potatoes for lunch (had a ripe avocado each after lunch)
- feeling abit sleepy at 11plus in the morning and 2plus after lunch
- mum cooked white rice w potatoes, xiao bai cai for dinner (veg fish from lunch)
- napped for more than an hour before dinner at 6plus
- aunt came to visit and bought durians (had 2big+3small for the first time this pregnancy)
- foetal movements were noticeable at 10plus after dinner (read abit before sleep)

- woke up at 3am, 5.10am and 7.15am to go to the washroom (foetal movements were felt)
- staff dinner this evening at Holiday Inn Atrium@Outram (took bus 56, transfer bus 5 opp TMC, alight at Grand Copthorne Hotel)
- had multigrain bread for breakfast & rice w veg fish for tea1 (bro drove us there)

- mum gg to gynae with me in the morning (darling taking pm leave) after gg w dad in bro's car to pray
- had brown rice for lunch w lots of veg (potatoes, brinjal, long beans, lady's fingers, dou pau etc)
- little one is ~2.9kg while I've gained ~300g (49.4kg) & next gynae appt on Fri (can induce delivery anytime)

Vegetarian Fish and Papaya Soup

Ingredients:

200 g green (unripe) papaya
Fish bones or a whole fish (eg. carp, snakehead, sea bream, promfret)Vegetarian Mock Fish
Slices of ginger

Note: in order not to waste the fish meat, use the bones, head or tail.
Method:
   1. Cut the vegetarian fish into mouthful size cubes.
   2. Simmer the pieces of papaya and ginger for 1 hour or until it becomes soft.
   3. Add in the vegetarian fish and bring to boil before simmer. Ready for serving. You are supposed to take it consecutively for three days. Avoid stirring during cooking.
   4. Optional to eat the papaya.

Confinement Nanny

1. PEM Confinement Nanny Agency
DID: 6293 9249
Mobile: 9183 2720
Pem Confinement

2. Thomson Baby Planner
- specialized service to take care of all your needs from conception to post-delivery
- first-of-its-kind in Singapore
- access to a team of experienced staff to help you make the right purchases and selection of services
- tailor the package according to your needs and budget

6250 2222/ 6356 4291
Thomson Medical Centre Ltd
339 Thomson Rd S(307677)
Thomson Baby

*3. Aunt Yong
- experienced, well-mannered, hygienic
- received excellent feedback from past clients
- fee $2200 for 28 days

91675518 (Peifen)
01-7700 8542

TCM postpartum bath during confinement

*1. Blk 66 Lor 4 TPY next to mkt
- $3.50 each pkt (1 pkt per bath)
- boil a pkt per bath
- available at TCM Medical Halls

2. TPY Ctrl near the holy tree
- $3.50 each pkt
- boil a satchet per bath (keep the used satchet & add new satchet for next bath before throw)
- available at TCM Medical Halls

**3. Blk 70 behind the mkt (Blk 73 along main rd)
- $1.40 each pkt
- boil a pkt per bath in a pot (add hot water if insufficient for bath)
- available at TCM Medical Halls

*my choice