How to make a lactation smoothie to increase your milk supply

Making a lactation smoothie is an easy, simply and delicious way to help increase and maintain your milk supply. What I love about lactation smoothies is that, done right, they not only are great for milk supply but are an awesome quick nutritious meal for new and busy mums – when you are too busy to cook something up for breakfast or lunch or just need another snack idea. In addition, you can drink them one handed which is so totally your life now!

Below is one of my favourite recipes, there are a lot of great recipes out there, but you can also vary this recipe by changing the fruit, yoghurt type and liquid type.

A little hint is that this smoothie can be made and stored for up to 12 hours. It can also be frozen. So when baby is asleep, make up a big batch and then drink some in the next half a day and freeze the rest. Just remember that since chia seeds are gelatinous they will “expand’ as such when left in liquid. This isn’t an issue, it is just up to individual taste preferences.

Lactation Smoothie

Try for organic ingredients where possible

1/4 cup rolled oats

1 teaspoon of chia seeds

1 cup liquid (oats, goat, almond, coconut milk. You can use cows milk if bub will tolerate it)

1/4 cup yoghurt of your choice – coconut/greek/plain etc

1 cup fresh or frozen fruit (My favourite is berries or bananas but I would love to try mango/kiwi fruit/passionfruit. )

1 tablespoon ground linseed

1 teaspoon to 1 tablespoon of brewers yeast (no substitute!). This must be Brewer’s yeast as the Brewers yeast is what increased milk supply, elevates mood and increases energy levels.

Brewer’s Yeast is quite a strong taste hence why there is a variance in measurements – start with a smaller amount and build up.


  1. First of all, in a blender, put the oats and the chia seeds and blend them up into a powder consistency.
  2. Add all your other ingredient and whiz away!
  3. Pop in fridge and enjoy over the next 12 hours
  4. Most of all, relax and enjoy your breastfeeding journey.  Stress is one of the main reasons behind low milk supply. Don’t put too much pressure on yourself, you are doing a great job.

What is your favourite lactation recipe? Let us know in the comments!

If you would like more pregnancy and new mum information like this, come and join us at our private Nesting Mum Group



The Nesting Mum






Why it’s better to choose natural for your baby

Guest Post by Caroline from Avidiva

When you become a mummy for the first time you are filled with love, delight, joy, amazement and that sense of a true connection, an ultimate bond and those primal like instincts kick in.

You are surviving through sleep deprivation, through worry, through sheer exhaustion, as your milk comes in, hubby returns to work and you are left with this tiny little human to look after, to protect and to nourish.

It’s often an overwhelming time, a time when you have so much responsibility and often, unknowingly, so little knowledge. Dr Google becomes your best friend and you wonder just how your mum did it!! We live in a world of options… so many choices, so many places giving advice, and so many decisions to be made! And now you’re not just making these decisions for little old you, you’re making them for your precious bundle too.

How do you decide which car seat to buy? Whether to co-sleep or not? If cloth nappies or disposables are the way forward? What to do when they just won’t settle?! If you’re feeding them enough?! Or too much…?!


We wanted to share a little bit about what we’ve learned along the way, with some reasoning for choosing natural alternatives. Sometimes it just feels good to be in the know, so you can be sure the decisions you’re making are the right ones.

The lowdown on plastics

Plastic seems like the perfect material for toys, dummies, plates, bottles… you name it! However, being man made, plastics contain a whole range of chemicals. Fortunately, you can determine which is the (main) chemical used by the resin labelling on the item. Here’s the main culprits to look out for… PVC, Phthalates, and BPA:

PVC (Polyvinyl Chloride).

Unfortunately, these can be pretty commonly found in plastic toys (labelled with PVC, V, or #3). PVC has been linked to asthma, allergies and reproductive problems. During the manufacture and recycling of PVC plastics, dioxin is created. They are highly toxic chemicals which can harm human neurological, reproductive, developmental, and hormonal systems. They can be found in the environment, our food, and even in breastmilk.


Phthalates are used to make plastics more flexible and are often found in products such as teethers, adhesives, perfumes, and even mossie repellents. Phthalates are linked to several health issues including cancer, endocrine disruption, development delays, and reproductive system damage.


BPA (Bisphenol A).

Even with much hype about BPA free products, this one is still around (as are other Bisphenols). If anything is labelled with #7, then BPA has been used to manufacture it. Most commonly used to create rigid, hard plastics be sure to check baby bottles, toys and pacifiers. As an endocrine disrupter, BPA mimics the body’s hormones and can cause harmful developmental effects in babies and children. It’s been linked to attention disorders, such as ADHD, cancer cell growth, obesity, nervous system problems, heart disease, type 2 diabetes, and early onset puberty. It is persistent in the environment too.

Overall, not great for bub or our planet!! However, it’s not just plastics that may be harmful to our bubs, and toxic to our environment. A couple of other things to look out for include:


Be wary of the materials used in stuffing for soft toys! Some contain petroleum based polyfill, something you’ll want to steer clear of if bub is in close contact with the toy. Much better to have an organic cotton buddy to cuddle, or an eco-filled toy to teeth on.


Many thousands of toys made in China were recalled a few years back, for having high levels of lead in the paint. Lead poisoning can lead to kidney damage, growth and developmental delays. Best to look out for those toys labelled as using non-toxic paint.

So how do you avoid all these pretty nasty sounding nasties?!

  • You can stay clear of PVC. Easily done by only buying those plastic toys labelled as PVC free, or checking that there is no #3 on the item.


  • You can avoid BPA. Just steer clear of anything made from #7 plastic (especially if they are going anywhere near bub’s mouth!)


  • Check plastics to be sure they are labelled as phthalate free.


  • Look for the numbers 1, 2, or 4 on plastic toys. These numbers mean the plastic is made from polyethylene. This is a BPA, PVC and phthalate free plastic.


  • Go recycled where you can. This helps to minimise landfill waste, reduces toxins in our environment and preserves our natural resources. Winner all round!


If you’d prefer to ditch the plastic (and the batteries!!) all together, there are a whole heap of other options that are not only safe, but bring a world of benefits to bub too!


Opt for wooden toys

The beautiful, natural texture of wood is perfect for sensory development. Babies learn by touch, smell and taste… all of which are completely safe when it comes to wooden toys. They stimulate the imagination, boost cognitive development, encourage children to be more physically active, and often require more interaction from the child. All together a much more satisfying toy!

They’re still tough and durable, as well as easy to clean, but also sustainable.

Go bamboo.

Bamboo is a super sustainable material, which doesn’t contribute to deforestation. The harvesting of bamboo creates very few emissions, making it kind on the environment too. Another safe, non-toxic choice for bub.

Choose organic cotton

Know that the material you clothe and wrap your baby in is pesticide free. Standard cotton production involves heavy spraying and toxic chemicals, not so great for our vulnerable newborns, especially those with any skin sensitivities. Same goes for those comforters and beloved rattles too, insecticide-free is the way forward when they are snuggled up to their besties so often.


There you have it… a whole world of choice! Choosing natural is beneficial to you, bub and the environment. Plus, it’s great to educate these littlies from an early age and get them in good habits! Happy, safe shopping mama! Enjoy this amazing and fulfilling, but most definitely crazy roller coaster style journey lovely, you got this!

Caroline from Avidiva has worked tirelessly to ensure that the baby products she stocks are as natural and safe as possible for you and your baby. You can check out her products here


Hospital Bag Checklist: Guest Post by Punitha from Niovi Organics

Thank you to Punitha from Niovi Organics for this essential checklist for new mums.

Are you a first time expecting mum getting overwhelmed with all the advice you hear from friends and family? Your advice might range from what to buy for baby to what sort of contraceptive pills are safe  post delivery. First time or not, when a new baby is on its way, we have to start thinking about packing our hospital bags.

The best time to start shopping is at the beginning of the third trimester as you don’t want to leave it till last minute. But, you can start as early as you want. The earlier you start, the better bargains you can get.

A hospital bag is invaluable and our detailed checklist will ease up your packing.


For Baby


You need at least 2 per day. These are perfect for layering in winter. Look for envelope necklines as they are easy to remove without pulling it over babies head.

You can shop for bodysuits from:

Little Bundle & Co.   

Little Bratling Designs


Growsuits or Rompers

At least 2 a day. These are an essential part of your babies wardrobe to keep them warm and comfortable during sleep time. Look for cotton ones as they let the babies skin breathe and regulate temperature. Organic cotton is even better. Look for the ones with zips or stud buttons. Fold-over mittens and socks are good too. Our organic zip romper range comes with a fold over mittens and socks, 2-way zippers and is ideal for a newborn.


Swaddles are a must have. The best option is to buy muslin, bamboo or jersey organic cotton swaddles. It is also handy to master the art of swaddling. The midwife’s can guide you with swaddling for the first few times.

Shop for swaddles at:

My little owl

Little Greenies



One nice and cozy organic cotton or merino wool blankets would suffice.  people living in tropics, this is optional.

Shop for blankets at:

Koala Bubs

Hats or Beanies

One a day. These are especially useful on the day you want to bring the baby home.


Booties or Socks

Socks or booties are essential for keeping the baby warm and cosy during sleep time.

Baby Bath Towel

It is a good idea to pack a pure organic cotton hooded towel for the special first bath.

Face Washers

You will need at least 2-3 per day, depending on your stay.

Infant Car Seat

Remember your baby must travel home in a car seat. It is good to get an expert fit your car seat before hand. Most of the shops that sell infant car seats offer FREE fitting service on certain days.

Going Home Outfit Set

It is a good idea to pack this set separately for bringing the baby home. It is a such a special and memorable moment for you to cherish and we suggest you to pre-pack this outfit to make it as perfect as can be.


Most hospitals offer nappies during the course of your stay. It is better to check with the hospital and pack them accordingly, you may also wish to use cloth so this is a decision to consider prior to birth

Baby Wipes

2 or 3 packs

Baby Moisturizer and Soap

Pure Sorbolene lotion or organic range liquid soap such as Gaia that are proven to be safe for delicate baby skin.


For Mums

Paper Work

Medicare card and any paperwork that might be required
A handy pen and a notebook
If you are planning to have a birth plan, better to finish it off and keep it ready

Labour Dress

You can probably choose an old comfortable night dress for labour


You need at least one a day. Good to pack extra sets. Pajamas with opening for breastfeeding if you are planning to breastfeed

Dressing Gown or Robe

A light-weight dress robe

Warm Socks

A pair of warm socks or cosy indoor slippers

Heat or Cold Packs

Hospitals usually have heat or cold packs available. But it is a good idea to pack one yourself as they quickly run out.

A pair of nice comfortable loungewear

Going home outfit

Breastfeeding bras

It is a good idea to get fitted during and after your pregnancy as your bra sizes may change

Comfortable Underwear

Set of cotton breathable underwear

Sanitary Pads

Sanitary pads that are designed for maternity

Toiletry Bag

Your usual toiletry stuff with essentials such as hair brush, shampoo, conditioner, toothbrush, toothpaste, lip balm, deodorant, moisturizer, hair ties.

Eyeglasses if you need them

Breast Pads

A soothing music CD

Jacket or Cardigan for yourself depending on the weather

Ear Plugs

Calming Oils

Essential oils and vaporizer if you prefer them for relaxing

 Credit Cards/Change

Credit cards and change for parking, snacks etc..

Few of your favourite books or magazines

A bunch of plastic bags for packing dirty clothes

Stop timer app in your phone to monitor contractions

Extra Clothes

List of phone numbers to share the happy news

Last minute packing

Your camera, phone, wallet, batteries, and chargers

We recommend you wash all the clothes prior to packing them in your bag. It is handy to have some painkillers as you might need them after delivery.

Once you have your bag packed you can relax, knowing that you know can take care of the most important part – you and your baby.

Hermosa Body: A project of body love

Definition of Hermosa: Gorgeous. Beautiful. Lovely.

Definition of a Hermosa Body: A body that is gorgeous, beautiful and lovely.

I like that.

When I was pregnant with my first, society never told me that I would be gorgeous, beautiful or lovely. They said I would feel tired, heavy and well…. puffy. That is what society told me I would be, so I believed it. By my next two pregnancies, I had spent a lot of time on my self care and self love and was ready to love my pregnant self. But society had still not changed.


So when I hear about projects like The Hermosa Co’s Body Love photoshoot, I feel the tide turning. I feel excited.  Someone is going to put their hand out to pregnant women. To reach out and tell them they are beautiful, glowing and thriving. To bring together pregnant women from our communities and showcase that there is no one definition of a pregnant body and that every shape and size is perfect.


And Lydia from The Hermosa Co did just that. And more.


In March this year over 50 mums, all at different stages of their pregnancy came together to celebrate their uniqueness and their beauty, captured in a gorgeous photo shoot at Bancoora Beach on a flawless autumn day. A moment in time. Over 50 women whose pregnancy journey has been enriched just that little bit more

But these mums got a little extra - together they connected through the bond of motherhood. Through shared experiences, stories and emotion, the connecting friendship that these women formed almost immediately is evident in the stories the photos tell. The photos of the gorgeous, beautiful and lovely bodies.

Lydia spends her days supporting pregnant women - she started The Hermosa Co. a clinic that offers pregnant and postpartum massage and beauty services out of a need she saw for pregnant women and new mums to take time out for themselves. Then, after listening to her clients stories of alignments and desire - Lydia saw another need and began creating  her own line of pregnancy and post partum support products such as magnesium spray, bath soaks, belly oils and more.

What Lydia also saw was a need to show each pregnant woman how lovely they were, how gorgeous - and so the HermosaBody project was born and delivered. 

A small gesture that will filter out into society, beyond the mums who attended  that day.  


And as each of these mums go on to birth their own babies, I am sure that they will pass on a little bit of of the body confidence and love that they felt on that sunny day on Bancoora Beach.


Check out the #HermosaBody project at

Post natal care: looking after your emotional self

The post natal journey can be an emotional one and if you do not recognise the importance of this step you can easily lose yourself along the way.

Becoming a parent changes a lot of things. You are responsible for another person’s entire existence. You have to make decisions on their behalf, on things you have never considered before.

You love them so fiercely it hurts and you worry about them so fiercely it makes you giddy. You lose your free time. You have to completely rewrite your day. When you shower, when you eat. How to do it one handed.

Your financial circumstances may change. How you connect with your friends may differ. You may feel isolated in your house caring for this new wiggly thing 24/7. For women, the new changes in our hormones and body may feel alien to you for a while. It can be overwhelming.

There are amazing highs and crumbling lows. Lots of smiles and so many tears.

But sometimes the lows don’t seem to shift. One bad day becomes a week. The decisions you make on behalf of you and your baby seem harder and harder. You no longer feel like you can connect with the outside world. The isolation doesn’t pass.

Post Natal Depression affects 1/7 in mums. Dads can also experience to it too. It is real and it is ok.

You haven’t done anything wrong. You don’t need to do this alone.

Have a read through the following list. If some or all of the following resonates with you, past the normal 3-5 day post partum blues, then know that there is help you can get, things can be better and you don’t have to continue on this path

* feeling low or numb – some people describe feeling nothing at all
* lack of interest and/or pleasure in life, yourself and/or the baby
* no energy – finding it difficult to cope and get through the day (may also be attributed to lack of sleep)
* loss of confidence, feeling helpless, hopeless and worthless
* often feeling close to tears, highly sensitive to other’s comments or emotional
* feeling angry, irritable or resentful towards other mothers, the baby or your partner
* changes in sleep – not being able to sleep even when you have the opportunity, or conversely, wanting to sleep all the time
* changes in appetite – accompanied by weight loss or weight gain
* difficulties concentrating, thinking clearly or making decisions (which could also result from lack of sleep)
* feeling isolated, alone and disconnected from others
* having thoughts of harming yourself, baby and/or other children.

An open minded approach –

If you would like to speak to someone about how you are feeling (and its recommended), the following are a list of professional services you can consider:
A counsellor
Your midwife or your doula
Your GP
A naturopath
A kinesiologist
A psychologist
Lifeline or similar
A support group for mothers

The hardest step is reaching out. Once you make that first connect, the first step, you may already start to feel easier.

What else can you change?

Other options to adopt into your routine to help in this time include:

Check in with yourself. What self care is your body asking for?
Rest more
Clean up your diet
Increase your vitamin D through 20 mins of sun exposure daily
Take some time out by yourself – everyday or as often as is possible
Get a good support team to help with the baby/house
Spend time with your friends

Remember that life is ebb and flow. Sometimes the not so good comes in to help us in some way. To slow us down. To open our eyes. Accept this stage of your life. What is it telling you? What can it teach you? Sit with it, listen to it. And seek the help or make the changes you need.

You are a worthy person – a mum, a partner, a friend and more. You are not defined by your depression. You are not alone.

Please feel free to add comments and ask questions on the thread below. But remember to always be respectful and kind with your words

Visitors after the birth of your baby



There is no question about it – new babies cause quite a stir. Everyone from family to friends to work colleagues are super excited at the news of your new arrival and chances are, after the birth of your baby  you will find your phone running hot with eager visitors!

However, this is a new time for you and your husband/partner. New routines, new thoughts, new sleep patterns, new responsibilities, and it is a good idea to take some time during your pregnancy to think aboiut how you want to handle visitors once baby is here

Let’s consider your options

Option one is to set up some ground rules with family and friends prior to the birth of bub if you have a strong desire. Option Two is to set some rules once bub is born, dependent on how you and bub are feeling/coping.

Your rules might cover your time in hospital after a hospital birth or just for when you get home.

I am quite a social person. In fact I get quite antsy if I haven’t spoken to another friend/relative each and every day. So for me I actually struggled WITHOUT visitors.

But that doesn’t mean that my decisions will work for you. And what works for you won’t necessarily work for your cousin. Or your best friend.

The other thing to consider is the health of your baby. It is wise to not let anyone who has been sick or is still recovering from being sick to come and visit the baby. You should definitely as them to wait until the baby’s immune is a little stronger. You may want to consider your thoughts on immunizations and whether you want people who aren’t immunized against whooping cough to visit. This is your personal choice.

The only rule on the subject of visitors is this one:

Whatever works best for you, baby and your husband/partner.

  • Do not feel bad
  • Do not apologise
  • If you need to have one rule for one and some for another go for it
  • Do recognize when you need sleep/rest/timeout
  • Try and best gauge when bub needs more cuddles or more time out
  • Feel comfortable asking visitors to come and help if you need, or to pick up some milk or bring a milk.

Visitors can be a great thing – they can hold your baby whilst you have that cup of tea. They can bring you food, let you sleep. They can give you something else to think about other than feeds and burps and nappies. They will share in your joy of your new baby.

But if you need/want/desire that quiet time to bond. That quiet time to recover. To celebrate the new love in your life. To get to know your baby.

Then that is what you do.


Post Natal self care – the first week

Post Natal care, the fourth trimester, the babymoon period…. Whilst there are a few names out there for this stage of our journey into parenthood, it is generally a commonly over looked and under estimated time in our life, for the mother especially.

Post Natal care refers to any time after the baby is born. It can relate to both the physical, mental and the psychological state of the mother and baby (and even the dad) and it is a very important topic.Continue Reading →

Choosing the right caregiver for your pregnancy

The first step in your pregnancy journey can sometimes be the hardest – choosing your care provider for the duration of your pregnancy. It is also a subject that evokes a lot of emotion from other well meaning people in your life. 

Choosing your care provider comes down to a number of factors including your health, whether your pregnancy is low or high risk, your personal preference for public or private, an obstetrician or midwife, home or hospital birth, water birth, doula, the list goes on…..  But how do you know which one to choose? How do you know what you don’t know? Continue Reading →

How to choose a maternity photographer?

So, you have discovered you are pregnant. It’s such a wonderful feeling to be a mum. The first thing you do, when you discover you are pregnant is touch your belly. Every day you wait for the bump to grow a little bigger and you can’t wait to flaunt it! You’d love to capture these moments forever. To make your maternity photoshoot a breeze we have a few tips:Continue Reading →

Self Care During your pregnancy

Being pregnant is one of the most joyous moments in a woman’s life. A tiny thing growing inside you for 9 months. The focus is on the baby – how it is growing, what it will look like, is it healthy. It can be easy to overlook your own needs, but personal care during your pregnancy is essential. To help you get through those 40 weeks, to set you up for motherhood, to assist you for a safe and peaceful labour and birth and for the general health of your unborn child.

Here are a few easy ways to care of yourself:Continue Reading →