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Who doesn’t want to increase your milk supply? As a breastfeeding mom, you know breast milk is liquid gold.  You can never produce enough breast milk, especially as your little one gets older. If you want to increase your milk supply, there are some easy tips to help you do so in a short amount of time.

1 – Drink plenty water

If you want to increase your milk supply, staying hydrated is extremely important. You have to consider that you burn calories when you breastfeed and pump.  Experts say that for every ounce you pump, you burn around 20 calories. So, if you feed for 20 minutes or pump four ounces on each breast, that could be 160 calories spent! Depending on your weight, that is the equivalent of a 20-minute high intensity workout.  And, if you were doing a high intensity workout routine, you would definitely try to stay hydrated. 

For the same reasons, it’s important to stay hydrated when breastfeeding and pumping. You need to replenish the water your body loses from those calories. If you want to increase your milk supply, try drinking as much water as possible, and limiting your caffeine and alcohol intake. You can even start your day by drinking water.

2 – Sleep

I know it’s ridiculous to think about getting sleep when you’re the mom of an infant or a mom – period! But, getting more sleep will help increase your milk supply.  I’ve had to leave town several times while breastfeeding my infant son.  Each time, my milk supply tripled because I was able to sleep without interruption.  I have literally had to change bottles three times while pumping to keep up with my supply. That’s almost 30 ounces in one 20-minute pumping session! 

f you’re trying to increase your milk supply, talk to your spouse or support system about giving you some time to sleep without interruption. You’d be surprised how much a four hour stretch of sleep can help you.  Your body will repay you with an increase in your milk supply which always makes a breastfeeding mom happy. If you have more milk than you need for the baby’s daily intake, you can freeze the surplus for unexpected slow days or emergencies. Check out Lansinoh Breastmilk Storage Bags for safe freezing.

3 – Pump more to produce more

Not all breastfeeding moms pump.  However, I pumped from the beginning because I knew I would eventually have to go back to work.  The more you pump, the more you produce because breast milk is produced based on a supply and demand principle.  When you empty your breasts, it sends signals to your body to produce more milk.  I would suggest using an electric double pump, such as Ameda Finesse or Medela Pump In Style.  It will help you to pump more milk at a faster rate.

If you want to increase your milk supply, you should also create a pumping schedule.  While I was home with my baby, I was less consistent with pumping and nursing.  The closer it came to me returning to work, the more consistent I was because I knew I needed to increase my milk supply. So, I pumped first thing in the morning. Then, I pumped around noon.  And, I pumped once before going to bed.  When I pumped three times a day, I was able to freeze milk because I was producing more.  

4 – Keep nursing

Even if you are pumping, it’s important for you to keep nursing, if possible. There is a difference in how the milk is released from nursing and pumping. Keep in mind, breastfeeding is the natural method and your body will respond differently when your baby is actually nursing than when you pump.  As a result, if you can continue to nurse while pumping, you should be able to increase your supply.

When you consider your schedule, think about the ideal times for nursing.  Once I returned to work, I was primarily giving my baby expressed milk.  However, I would nurse in the evening and at night as a way to bond, increase my milk supply, and reserve the expressed milk for when I was at work.  As you’re nursing and pumping, you can expect your nipples to get sore. I used Lansinoh Lanolin Nipple Cream to help repair sore and cracked nipples. It only takes a pea size amount to work, and it’s safe for baby!

5 – Eat well and regularly

As a busy mom, sometimes it can be a challenge to eat well or even eat at all! But, when you’re breastfeeding, you have to remember to eat well and regularly if you want to increase your milk supply. When my supply is down, I think about what I did in the hours prior and it’s usually the result of not eating, not drinking enough water, or not getting enough rest. You need to eat at least three healthy meals a day to keep your milk supply consistent. For breakfast, you can make items that are easy to grab and eat on the go.  I bake egg muffins and prepare green shakes at the start of the week. It helps me to ensure I start the day healthy and keeps me from skipping breakfast.  You can also take your lunch to work to ensure you don’t skip lunch when your day gets busy.  Eating well takes preparation, but you will be glad you did and you will definitely see the impact it has on your milk supply.

6 – Relax

Oh, yes! Stress can affect your milk supply.  If you want to increase your milk supply, make sure you find a positive way to deal with stress.  Simply taking an evening walk or a bubble bath can help you to relax.  For some moms, breastfeeding is a tremendous challenge. It can be overwhelming when the baby won’t properly latch or if you feel like you can’t produce enough milk to support the needs of your baby.  The best thing you can do for you and your baby is RELAX. It really will be okay.  I was able to breastfeed both of my kids and had very different experiences with each.  However, I decided early on I would not get stressed or overwhelmed if things didn’t go as planned.

Give yourself a break. You are trying to do something great for your baby.  It’s an amazing bonding experience. But, it’s not a disaster if you need to supplement with formula.   Trust me, your baby will thrive and survive! There were times when I was overly-tired and my supply decreased. Rather than stress myself out, I used Similac and Enfamil to supplement the breastmilk until my supply increased. With my second son, I had thrush a couple of weeks after leaving the hospital and couldn’t nurse because it was too painful.  Just know there will be challenges and you can make it through if you just relax.

7 – Use Lactation Supplements

As a busy mom, you can’t avoid being tired and sometimes, the milk just ain’t coming out!  Fortunately, there are healthy ways you can increase your milk supply through your diet and supplements. You should always check with your doctor prior to taking supplements or changing your diet, especially if you’re breastfeeding.  However, some studies show that oatmeal and flaxseed help to increase milk production. You can easily add both to smoothies.  Additionally, fenugreek is said to help with milk production. I like Mother’s Milk Organic Tea, which contains fenugreek.  When my supply was down, I drank Mother’s Milk and had great success.  It’s an herbal tea that tastes like licorice. Additionally, I used Milkmakers Lactation Cookies which contained oatmeal and chocolate chips and saw a great increase in my supply.  Whatever you choose, do what works best for you to increase your milk supply.

It’s not always easy to breastfeed and take care of everything else you have to do.  If you can increase your milk supply, that’s one less thing you’ll have to worry about. Use these tips to stay encouraged and continue to live your best life in balance.

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

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My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

As a breastfeeding working mom, you’re already a champion! While breastfeeding can be a challenge, doing it while working outside the home takes some creativity. Here are some simple tips you should know as a breastfeeding working mom to help make pumping at working easier:

1 – Let your employer know.

If you plan to continue breastfeeding after returning to work, be sure to let your employer know ahead of time.  There is federal legislation which requires employers to provide break time for nursing mothers, https://www.dol.gov/whd/nursingmothers/. For employers with less than 50 employees, it may not be a requirement.  It is important to know your rights as a breastfeeding working mom. Employers who are required to provide break time must also provide a secure, private, and clean place for you to pump at work.  It cannot be a bathroom.

You will want to discuss timing with your employer to ensure you are on the same page. As a teacher, I have been able to pump at work during my lunch break or my planning period with no problem. Prior to returning to work, I emailed my immediate supervisor to let her know I would be pumping at work.  Communicating your expectations and needs with your employer will make your transition to work smoother as breastfeeding working mom.

2 – Create a schedule.

Prior to returning to work, you should start a pumping schedule to help you get into a routine. Most people will tell you to pump first thing in the morning because your supply is high. As a breastfeeding working mom, pumping before you go to work will also leave a reserve of expressed breastmilk for the person caring for your baby. Depending on your work schedule, you also want to time your pumping right throughout the day to prevent engorgement and keep up your milk supply.

My routine was to pump before leaving for working around 6:30 a.m. and then again at noon.  Fortunately, my milk supply was steady and I was able to pump 4 ounces on each breast during each pumping session.  If you leave work at 5 p.m., you might consider pumping before you leave work to keep up your supply and avoid engorgement.

3 – Wear button-down shirts. 

It might seem like a no brainer, but as a breastfeeding working mom, a button-down shirt gives you easier access while pumping. You should also keep an extra shirt in your office in case of an emergency while pumping at work.  Sometimes, milk spills from the bottle and may stain your shirt.  Depending on your milk supply, you may need to wear nursing pads to ensure your breasts don’t leak through your shirt. I like the ones with adhesives because it’s an added layer of security. Don’t worry – it’s not as bad as it sounds and it’s really more for insurance than anything. But, better safe than sorry!

4 – Get your free breast pump. 

One advantage of being a breastfeeding working mom is you can get a free breast pump through your insurance provider. I didn’t know with my first son and I paid a lot of money to rent a pump for over a year!  Don’t make the same mistake. Contact your insurance company at least three months before your delivery date.

Once you know what your provider will cover, do your research before selecting a pump. Keep in mind, you will be using the pump a lot and not all pumps are created equal.  I’ve only used Ameda (the one I rented was Ameda, too) and had a positive experience both times.  The Ameda Finesse I got through my insurance company was small, quiet, and easy to transport.  It came with a ton of bottles, extra pumping parts, a storage bag, and a carrying case. It also had good pressure and lasted the entire time I breastfed and pumped, which was over a year. If you’re going to pump at work and you can afford it, buy one to keep at the office for convenience.

5 – Invest in a small fridge.

If you’re a breastfeeding working mom, you probably don’t want to put your breastmilk in the communal fridge with everyone’s lunch.  It’s worth the investment to buy a small fridge for your office. If you get a small portable fridge, you can safely store your breastmilk in private.  It’s important to keep your breastmilk refrigerated after pumping.  If you can’t refrigerate it, you will need to make sure you store it on frozen ice packs and account for the travel time between when you pump at work and make it home.  Be sure to check the safety guidelines for how long breastmilk can last unrefrigerated.

6 – Eat a healthy lunch and breakfast.

Going back to work after baby will be an adjustment. As a breastfeeding working mom, you will need to monitor your eating habits more than ever. It’s easy to get busy and bypass breakfast or work through lunch while barely eating. No ma’am! Your milk supply will diminish, as well as, your energy level.  I’m speaking from personal experience. On my first day back to work, I was so busy, I didn’t even pump!  But, I quickly adjusted my priorities and got myself together before it became the norm.

As a breastfeeding working mom, you must eat breakfast and lunch to keep up your milk supply.  Some healthy ideas for breakfast, which also support your milk supply, are egg muffins, oatmeal, green / protein shakes, and yogurt. For lunch, make sure you avoid fried, fatty foods.  It’s also important to drink plenty of water and stay hydrated if you want to keep the milk flowing.  If you notice a decrease in your supply after returning to work, monitor how much you’re eating and your water intake.

7 – Get some rest. 

How does a breastfeeding working mom rest? She doesn’t try to do it all at one time.  If you are going to continue to breastfeed while going back to work, you will have to give yourself a break. Your milk supply will be affected by the amount of rest you get.  When my son was 7 months, I had to go out of town without him.  It was the first time I’d slept without him since he was born – and, I actually slept! My milk supply was off the charts. I literally had milk spilling over while pumping. During my first morning session, I pumped 20 ounces!

Some of the laundry may have to wait. Your house may not be spotless. You might have to order in or have takeout during the week.  But, you’re making an incredible sacrifice to do what’s best for your baby.  That definitely trumps a spotless home!

As you prepare to return to work and continue to breastfeed your baby, know you really are a champion. On the days you feel overwhelmed as a breastfeeding working mom, know that nothing lasts forever.  The challenge of having to pump at work will eventually come to an end.  And, when it’s all over, it will have been worth the pain and sacrifice.  In the meantime, remember to be good to yourself and continue to live your best life in balance!  

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

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Mommy guilt is real!  As a working mom, you know the guilt that comes with leaving your baby to return to work.  Even if you find the perfect daycare or leave the baby with a trusted relative, you are bound to question your decision.

Although it’s real, you can avoid mommy guilt by being aware of your thoughts.  This time around, I was determined to avoid the “guilt trap.” I hope these 5 strategies will help you do the same:

1 – Be rational.  One of the most common forms of mommy guilt is to feel guilty about missing your baby’s firsts.  If you’re worried about missing important milestones, ask the person caring for your child to record it for you.  Or, celebrate the first time you see it. I mean, it is the first time for you. If you’re sentimental, the first time you experience your child rolling over, walking, or talking is what matters most.  But, let’s face it!  We can’t be with our kids all day every day.  You could run to the store and miss out on a first step or first word.  If you wouldn’t feel guilty about it then, you shouldn’t feel guilty about working to help support your family.

2 – Trust yourself.  As you get ready to go back to work, mommy guilt may have you questioning yourself – Am I a bad mother? What if he doesn’t remember me?  Will our bond change? The answer it NO!  While I had no desire to be a stay-at-home mom, going back to work was not easy for me.  I even felt guilty for not wanting to be a stay-at-home mom. I wasn’t concerned about my child’s safety.  I just didn’t want to miss watching him grow.

Kick mommy guilt to the curb and know you have done your due diligence before you hand your child over to a caretaker, whether it’s a daycare or a relative.  When I went back to work, I had a list of instructions and reminders.  And, my great-aunt and grandmother were babysitting my child at my home! No, they were not going to do everything the way I would do it.  But, I knew they would take great care of my child.  Trust those mommy instincts!

3 – Ignore criticism.  The worst form of mommy guilt comes from other people.  If someone tries to make you feel guilty for not living up to their standard of “momming,” cut the conversation short.  You don’t need to feel guilty for failing to meet someone else’s expectations of being a mom.

There were people who told me I needed to stay at home at least a year, if possible.  Well, it wasn’t possible!  We are a two-income family and hadn’t planned to be out of work for a year.  And, those same people were not offering to pay our bills.  Plus, I didn’t want to stay home for that long.  No matter what you do, someone will find fault.  So, do what’s best for you and your family without feeling guilty about it.

4 – Give yourself credit.  If you listen to the mommy guilt voices, you’ll believe you’re doing it all wrong.  Not true! You fed and clothed someone else before you fed and clothed yourself.  You prepped bottles and packed a diaper bag before even attempting to get yourself ready for work.  And, if your kids are school age, you will spend a substantial amount of time assisting with homework at the end of your work day. Mom, you’re a Rockstar!  The fact that you’re able to work two jobs makes you amazing and worthy of credit. So, don’t feel guilty for doing it.

5 – Be thankful.  A great way to silence the mommy guilt is to focus on the positives.  I am thankful I was able to initially leave my son with family and later find a trustworthy daycare.  Knowing your child is in a safe environment will allow you to focus on your job and do it well.  Be thankful for the opportunity to work on your personal or professional goals.  Having a space outside of being “mommy” will help you remember yourself as an individual with dreams and life goals. Don’t feel guilty for having the courage to run after your life goals while raising a kid.  Be thankful.

6 – Keep it real.  Most mommy guilt centers around unrealistic expectations.  Be honest about what you want your life to look like and embrace the possibilities of what is yet to come.  Don’t shy away from a leadership position, accepting a promotion, or taking an out of town trip if it’s really what you want to do. Just be honest with yourself, your partner, and your job about what you will need.

I felt mommy guilt for having to go out of town with my job when my son was only seven months old.  I was so worried he would miss me or wonder where I was.  But, he was just fine!  As a six-year-old, he doesn’t even remember the times I’ve had to leave town for work.  I also took a new position when he was nine months.  Before I took the position, I was honest with my employer and my husband about my expectations and my need for proper work-life balance.

7 – Be Empowered.  There’s a familiar saying – Happy wife. Happy life.  The same can be said for moms.  Whether the work you do is your passion or simply a job, feeling guilty about it certainly won’t make you a better mom.  Be empowered knowing you are working to help your family financially and setting a great example of a strong work ethic for your kids. You don’t have to delay your professional goals until your children reach adulthood.  You just need to find a balance which works for you and your family. Just remember, mommy guilt has no place in the equation.

As a working mom, the mommy guilt can be overwhelming if you entertain it.  So, don’t!  Only you know what’s best for you and your family.  So, leave the guilt behind and continue to live your best life in balance!

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Hey, working mom – your time is valuable!  Four simple time management tips can literally change your life.  Your worst enemy is not the mother-in-law who won’t stop criticizing your parenting skills.  Well, she’s close!  But, your worst enemy is mismanaged time. If your day comes to an end and you have no idea what you did, you probably need to improve your time management.  No worries!  Make your life easier by following these simple time management tips :

1– Set Realistic Goals

 As a working mom, there is always more to do than the 24 hours will allow. Still, there are only 24 hours in the day.  One of the quickest ways to get out of balance is to overbook yourself.  As a working mom, I have two full-time jobs – the one outside of the home and being a wife and mom when I get home. Not to mention my job as a writer and blogger!  Let’s be clear – something is not going to get done!

If I have a writing deadline, I’m making easy meals which allow for leftovers or we’re eating out.  When I set my weekly exercise goals, I know I won’t have the time or energy to exercise every day.  While I prefer to exercise in the mornings, with an infant, a six-year-old, and a job that starts at 7:00 a.m., it’s not happening! Since my weekends are more flexible, that’s the time when I focus on my workouts.

If you want to improve your time management, be realistic about the  amount of time you have.   Don’t overextend yourself by setting goals which will be impossible for you to accomplish.  It will only leave you frustrated and overwhelmed.

2 – Eat the Frog

There’s a quote by Mark Twain that says if you eat a frog first thing in the morning, everything is uphill from there.  Well, the idea is to do the thing that you want to do least – first.  If you tackle that thing  first, the rest of your to do list should be easy peezy lemon squeezy!  When I keep delaying a task, whether it’s cleaning the fridge, organizing the closet, or folding laundry, it just takes longer.  It’s also more stressful because it’s in the back of my mind as something I need to do.  Once I can cross it off the list, I feel much better.

Believing you have all the time in the world to get things done is like believing you have all the money in the world to spare. For years, I struggled with time management.  If I had a deadline, I rarely started early.  I really thought I worked better under pressure.  Lies!  Now that I understand time management, I’d rather get it done and leave time to correct any mistakes – minus the pressure!

3 – Be Intentional

Okay, working mom, before you start your day, you should know your goals are and have a plan of action.  My most productive days at work and home are when I know exactly what I plan to do and have actually put together a plan to get it done.  If I need to cook after work, I have a meal in mind and the ingredients prepped or at least ready.  If I have a major project at work, I make a list of what I need to get done and prioritize the list.

You can even plan your “free time” (I’m not being sarcastic) to maximize every minute.  Good time management requires you to be intentional.  As a writer, I always carry a notebook in my car or purse.  And, I use my phone to take notes!  While I’m waiting at the doctor’s office, I use the time to brainstorm or write. As I’m ironing my son’s uniforms, I usually catch up with a friend or watch a show on DVR. When I’m exercising, I try to listen to a podcast or an inspirational teaching.

It might sound like I’m multi-tasking, but I call it maximizing.  I’m making the most of every minute by getting all I can get out of it.  That also means being still and present in the moment. I know, it’s very hard to do!  But, when my six-year-old asks me to watch a movie or spend time with him, I am all in.  When my husband and I spend time together, it is purposeful and without the distraction of electronic devices. Every day, I intentionally walk my dog without my cell phone because it’s an opportunity to breathe in my surroundings. Be intentional about how you’re spending your time to be more effective.

4 – Develop a Schedule

I’m a list kind-of girl.  I love to make a list and cross out each task once it’s done.  If you have an assistant at work, he likely keeps a calendar or schedule with all your meetings and appointments.  You can do the same for your family life and personal goals.  Developing and maintaining a schedule will help you with your time management.  And, don’t forget to put yourself on the schedule!

Each day, you should set aside some time just for you.  It could be a relaxing bubble bath, a phone conversation with a friend, a heart-pounding workout, or engaging in some mindless entertainment.  Do something which makes you feel happy, relaxed, calm, or centered.  If you see there is time left unmanaged, you can be more intentional about how you use it.  Having a plan of action will help you achieve more balance in your life.

You can easily improve your time management by setting realistic goals, avoiding procrastination, being intentional, and developing a schedule.  These simple time management tips will help you maximize your time and continue to live your best life balance.

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You’re going back to work! But, you’ve gotten used to being up at 2 a.m. with your baby, walking around in a milk stained tee shirt, and doing absolutely nothing to your hair! What do you do?

Maybe you’re excited to have the chance to leave the house and get back to a structured routine. Maybe you feel guilty about leaving your baby with someone else while you work. Or, maybe you’re sad to have to leave your baby at all.  Either way, you can expect to feel a range of mixed emotions and it’s okay.  Here are six things you can do to make your transition easier:

1 – Give yourself time. Whether it’s getting up earlier to play with the baby or pump before you go to work, give yourself a little extra time.  The last thing you want is to feel rushed or frantic on those first days back to work.  It will probably take you longer to get ready, so plan for it.  There are bottles to be made, diapers to be changed, and bags to be packed.  If you must drop your baby off at a daycare or sitter, allow time to review instructions and for a lingering goodbye.

If you are breastfeeding, you may want to nurse the baby before you leave.  On my first day back, I wanted to spend some one-on-one time with my son before I left.  So, I got up a little earlier to breastfeed and just gaze into his eyes.  The extra time with him definitely made me feel better.

2 – Expect change.  Your mornings, your workday, and your evenings will feel different after having the baby – and, they should!  Don’t expect to go back to the schedule you had before the baby because that schedule won’t work anymore.  When you have an additional person to consider, life changes.  Before having my first son, I had hours of time after work to spend on exercise, writing, or whatever I wanted to do.  Once he was born, I had to establish a schedule based on the time I wanted to pick him up from daycare, get him settled at home, and leave time to connect with my husband.  Now, that I have two kids, I am even more intentional with my schedule.

Initially, you might feel like you’re on autopilot and just trying to get through the day.  But, eventually, you’ll adjust to your new routine.

3 – Ease back into it. If you work Monday through Friday, go back to work on a Thursday instead of Monday.  Going back to work later in the week allows you to ease back into working with a weekend break around the corner. It will also help reduce any anxiety you feel about having to make it through an entire week.  Two days of work with two days off doesn’t sound so bad, right?  With my second son, I went back to work the Tuesday before Thanksgiving.  The next day was a teacher planning day, so there was hardly anyone at the school.  Then, I had Thursday through Sunday off.  Knowing I would have several days off to spend time with my baby made me feel less anxious about going back to work. So, be strategic when you choose your return date.

4 – Start daycare early. If you can, start daycare the week before you return to work.  Check with the daycare or sitter to see if you can leave the baby for a few hours or just a couple of days the first week.  Starting daycare early will help you and the baby adjust to the new routine.  It will also give your baby the chance to get familiar with his new surroundings.  It will also give you time to determine if it’s a good fit.  With my first son, I initially started daycare three times a week.  Although my aunt is living with us and caring for my second son, I asked her to come a week early so we could all get adjusted.  You can avoid the stress of going back to work and leaving your baby if you start the process early.

5 – Set boundaries. Expect your co-workers to ask about your experience or ask to see pictures when you return.  Set boundaries about what you’re willing to share so you don’t feel awkward or frustrated when asked.  Whether you had an amazing birth experience or one that was frightening and stressful, it’s your personal experience.  Decide ahead of time what you are willing to discuss, if anything at all.  If you’re going to share pictures, select the ones you plan to share and put them in a folder so you don’t have to scroll through your camera roll each time someone asks. People may also ask how you feel about being back at work or leaving the baby.  Again, it’s your personal experience. Keep it simple by saying –I’m grateful and just enjoying this phase of life. 

You may also need to set boundaries about what you’re willing to do.  I decided to let go of certain responsibilities at my job because I knew they would require more time than I had to give.  While it cost me a couple of thousand dollars, having my time was more important.  I used to stay late after work and leave feeling frustrated and out of balance.  Now, I leave on time because I’m determined to stick to my family schedule.

6 – Take care of yourself. Between work and family, it’s easy to ignore your own needs. Try to do something for yourself every day – a bubble bath, a hot cup of tea and ten minutes alone, a glass of wine and your favorite show or book, a quick workout, a pedicure at the end of the week.  Don’t expect anyone else, even your husband, to look out for your needs.  You must make yourself a priority.  Taking care of yourself is the only way to stay balanced.  Go ahead and add yourself to that crazy list of things to-do!

Going back to work after having a baby may not be easy.  But, you can make it work for you by following these simple steps.  Just remember it’s a process and continue to live your best life in balance!

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