Milk Fuel – Lactation Oatmeal

Hi friends! Thanks for the kind words on the last post. As I mentioned, I’ve been saving this recipe for a while. I haven’t had time to actually measure what I do in the morning, though I make it at least 3 days per week.

My running fuel is typically banana and pb on toast, or just pb on a rice cake for a shorter run. But nursing mamas need to fuel for more than runs. This is my milk fuel, or boob fuel, really.

oatsI’m not going to say it will solve all of your supply issues if you’ve already been experiencing trouble with that. (More on that below) However, I think this helps with supply maintenance.

If you’re not nursing, just leave out the brewer’s yeast for a filling and delicious bowl of protein and fiber!

Milk Fuel Protein Oats
Prep time: 
Cook time: 
Total time: 
Serves: 1 serving
  • ½ cup old fashioned oats
  • ½ cup berries (I use frozen "cherry berry" blend most often.)
  • ⅔ (slightly less) cup of water
  • ¾ scoop vanilla whey protein (whey really works best)
  • ⅛-1/4 tsp brewer's yeast
  • ½ tsp ground flax (optional)
  1. Pour oats, berries, and water in a microwave-safe bowl in that order. Do not mix.
  2. Microwave for 1 min 30 sec, or 1 min if using fresh berries.
  3. Remove from microwave, stir in whey, yeast, and flax. Stir well, and return to microwave for 1 min.
  4. Allow the oats to cool and rest 5 minutes or more before enjoying.

Oats and brewer’s yeast are supposed to help with supply. Brewer’s yeast is what is commonly found in lactation cookies. I guess you could call this “lactation oatmeal.” I use this kind from Swanson’s Vitamins since that’s also where I buy my probiotics.

proatsSome say healthy fats help too, so that’s where the flax comes into play. I rarely take the time to add it. Berries are just good for you, and the protein helps keep you full longer. Nursing burns crazy calories, so we don’t want to be hungry!

For more info on supply, I recommend KellyMom. It’s a great resource. Fenugreek worked for me with Adam but not with Ethan. Pumping a little extra might be helping too, but it’s hard to tell. Staying hydrated is also really helpful since your milk is largely water. And sadly, no, drinking milk won’t help you make more milk… I wish it did though because I love milk!

  • What has been your go-to breakfast lately?
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The Beginning of the End

It’s usually hard to think of a title for a post, but tonight I had about 5 from which to choose. There’s a lot rattling around in my brain these days, and that’s going to lead to a very scatterbrained post. My apologies.

I think this is the beginning of the end for my little corner of the world wide web. Time is my main excuse (sleep > blogging). But that’s not the whole of it.

The early posts don’t fully reflect the me that I am today. (Any other bloggers out there cringe when you read your old stuff?) People change, evolve, grow, and I guess blogs do too. The thing is, I’m not sure where this one would be going.

Love, Sweat, & Beers started as my creative outlet for sharing my love of health/fitness and beer too, on occasion. I was in a pretty good place for most of LS&B’s lifespan, but there were some hard parts.

tiffI already shed most of my disordered eating habits by the time I began blogging, but there was still an underlying unhealthy relationship with food, maybe fitness, but definitely with MYSELF.

I’ve been getting down on myself lately about feeling a little fat. (OMG  – yes, I just dropped the F-bomb.) I may weight the same as pre-preg, but it has… ummm… redistributed itself.

runSo here’s what went through the brain:

  • “I could just start counting calories again.” And I immediately remembered how trapped I felt about my obsessive counting days. Womp womp.
  • “I weigh the same, so maybe I’m okay. I’ll go pick up a fitness magazine to remind myself of what I’m supposed to look like.” OMG, I can’t believe that actually popped in my head, but it honestly did. Sad.
  • Talked to the hubby. He said as long as I don’t get fat, it’s cool with him. To which I replied, “That’s not what you’re supposed to say!” (I respect his honesty; we’re both horrible liars.)
  • “But I really like cookies, and frankly, I just don’t really care as much anymore.” This one really makes me wonder about the direction of the blog. More below…

Can you have a health/fitness blog if you’re only kinda’ into it? I know balance is important, but who wants to read about the eats/workouts of an only sorta’ healthy living blog? Is that even a thing?

**Side Note: I heard you have a greater appreciation for your body after having children. Yes, yes, and yes. It gave me two beautiful babies. It’s pretty cool.

The boys keep me a little too busy to be testing out my own sugar-free/gluten-free/Paleo/Whole30/LiveFit/vegan/whole grain recipes on the regular, especially since Kevin and Ethan have been enjoying my new style of cooking. (Did I mention I made more cookies the weekend before last and a pan of lasagna this past weekend?? I make healthy stuff too, but so so so yum!)

ethan    adam

So I’m still eating my vegetables, and I just signed up for another 5k. I’ll also be back to share Adam’s 6-month update and perhaps one more recipe, which I’ve been meaning to share for at least a month. But it’s the beginning of the end for LS&B.

**Plus, I feel like I mainly have “mom stuff” to say now, and generally speaking, I’m not really into “mom blogs.”

Of course, if you follow on Twitter and/or IG, I’ll be sure to let you know if anything changes! I’ve taken blog breaks before, and I always come back sooner than expected. I already miss you guys!

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5-Month Update

Hello! I’m popping in to bring you a little update on my little(est) man. On Friday, he turned 5 months old. Time flies, doesn’t it?!


  • He eats 6x per day and 3x per night (He dropped to 2x night this week, so let’s hope that continues!)
  • Adam still refuses a bottle, so I’ve been there for every.single.feeding thus far.
  • He seems extra hungry and is always reaching for my food, so we started solids yesterday. Dr suggested we might start a little before 6 months since he’s so small (not skinny, just small). He just got two mini servings of rice cereal (image above from breakfast). So far, so good!


  • He takes 3 or 4 naps per day depending on length.
  • A good morning nap makes my day because it gives me some time to play with Ethan.
  • Night sleep is so crazy. He’s often up just two hours after I put him down a night, but sometimes he will give a 4-hour stretch. You never know what to expect!


  • He loves his mommy, daddy, and big brother. He finds Ethan fascinating.
  • Adam also likes rolling, which he has been doing a few weeks now, and has been working hard at sitting up.
  • Adam hates baths sometimes, but I think it’s often just because he is a little hungry for his bedtime feeding.
  • He loves chewing on anything that he can get in his mouth.
  • Adam hates his late nap, but I can often get him to sleep a little bit in his carrier while I cook dinner.
  • Adam really enjoys getting undressed, and it often makes him giggle.

adamOh, and big brother is dong well too. I’ve lost my temper with him a couple times recently, which CANNOT continue. Two year-olds can be a lot to take at times. Generally speaking though, he is a big softy. My sweet Ethan is great about hugging his mama, but he’s also kind to other kids, including his little brother.

  • Give me an update on you!
  • Did you watch the entire game last night?
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Personal Best

How is your week going so far? My dragons and I are doing well. (Any GOT fans out there?) Monday was fantastic, and though today started off on the wrong foot, it got better as the day progressed. (Thanks for the good naps boys!)

There are two mommy questions I’ve been asked a few times by IRL friends, and I thought it might be insightful to address them here. No answers are right or wrong; it’s just each mommy’s individual personal best option!

bearC-Section vs VBAC (vag birth after cesarean)

Not everyone has the opportunity to do both, so I’m happy to share my thoughts. I preferred the vaginal delivery, though both have their pros and cons.

The c-section was there when I needed it; I’m so glad that option is available to save the lives of mommies and babies in need. That’s an obvious pro. In addition, there are no labor pains (unless you’re one of those lucky ladies who labors for hours before finally being wheeled into the operating room.) Though the doctor slices through 7 layers of tissue, there shouldn’t be any extra tearing going on.

However… there is a much longer recovery time, which would have been particularly challenging with a toddler at home too. Some folks report more trouble with breastfeeding. There’s a scar. (Frankly, my scar doesn’t bother me.) There’s still a lot of bleeding. I didn’t feel like I got to participate.

Labor hurt. Like… a lot. So I’m not trying to say the alternative is peachy, but it was best for me. I wanted to experience what it was like, and I really wanted a shorter recovery time.

Not all woman who have a c-section first get the option for a VBAC (vag birth after cesarean); it depends on why you had the first c-section, your health, your age, time between pregnancies, etc. My dr wasn’t crazy about the idea for me, but she agreed that it wasn’t tooooo risky. (VBACs do carry additional risks that regular vag births don’t have, particularly risk of uterine rupture.)

The important part here is that your amazing body gave you a beautiful baby no matter the path taken.

smileFormula vs Breastfeeding

I don’t get asked this one as often, but it has come up a couple times. I prefer breastfeeding.

It’s hard – much harder than I thought it would be before having kids. But I’m glad it worked out this time. (It didn’t go so well for Ethan and I.)

Sure sure, pediatricians say it’s best for baby and all that good stuff. There’s an obvious pro. However, additional pros include fewer bottles to clean, extra calorie burn, no expense of formula, no chance of forgetting to bring food if you leave the house, extra soothing tool for mom. (The last one is a biggie!)

I burn so many calories feeding Adam that I think we spend as much or more on extra food for me than we would on formula, but I’m just happy to keep my ice cream habit going a while longer. As for the soothing tool, it really helps put Adam down for a nap or quiet him in public, etc. Just give him some boob! Ha. I try not to abuse this since I don’t want him to need to nurse to be happy or to take naps, but it has really come in handy. Having that tool would have been really helpful with baby Ethan.

Some say the extra bond with baby is a bonus, but I felt like I bonded whenever I bottle-fed Ethan. If you’re bottle feeding, don’t feel like your baby is missing out on bonding with you. Baby knows who mama is, and he/she loooooves any time spent in your arms!!!

Of course, this is not to say breastfeeding is easy. Adam’s early feedings took a little over an hour for the first month or so. (He’s now down to 10 minutes!) He also used to cluster feed regularly, which means mama can’t get up to do anything for a looooong time.

And it hurts!! Despite having a great latch, it was still incredibly painful for about 3 weeks or so at every.single.feeding. If you’re a new mom dealing with the stabbing feeling, it does get better!

Lastly, he won’t take a bottle, so I’ve been with him for every single feeding. We’re virtually inseparable.

**Unique cons with Ethan can be found here.

Even with the cons, I prefer BF. It just works for me now and seems easier. I am super glad formula exists though, especially because Ethan needed it. BF vs formula is a feeding decision, not a parenting decision. There are great parents with different answers.

Wow… that was long… I’m done. 🙂

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It’s A Plan

Planning anything lately has been a joke. Babies have their own schedule, as do toddlers, and even the weather has been throwing us some curve balls. (The picture below kind of sums up life lately. Sorry Ethan, but it also kind of makes me laugh.)

adamI’m ready to get into a more solid routine though, so I’m sharing a few of our plans here. Adam just started sleeping a little better at night (please please please let me not be jinxing it), which has helped him drop a nap during the day. He’s normally at 3 naps (sometimes 4), and Ethan is still going strong with 1.

ethanI actually prefer that they don’t nap at exactly the same time because I like having time with both of them separately. Putting Adam down for naps hasn’t been easy lately. Here’s one of reasons why:

  • Me: I’m going to go put your brother down for a nap, okay? I’ll be back in just a few minutes. Keep watching this tv show, and we’ll play when I return.
  • I go upstairs with Adam.
  • 30 seconds later…
  • Ethan: Heeeeey Mom…. Heeeey Mom…. Where are youuuuuuu? Heeeeeeey Mooooooommmmmm…
  • Me: ::rolls eyes and face-plants forehead into palm::

adam babyBut other plans include these awesome dinner plans:

And I’m trying to find to work out too. Now that Adam is only getting me up twice at night, I have a little more energy.

  • Weekends: Goal is to squeeze in two runs… ummm… starting next weekend
  • Gym: two days/week I want to run a quick mile then do weights (upper or lower body)
  • Home: one day/week I hope to do a pilates video or some other ab workout

Frankly, I’m not too concerned about workouts since the boys keep me so busy. However, it would be really nice to tone up a little bit. Plus, it’s kind of my thing, and I miss it.

  • Got any plans you want to share? (workout, meal plans, weekend plans, other?)
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