Many moms struggle with a postpartum
baby bulge. Part of the problem
is the uterus can take up to eight
weeks to shrink back to its normal size.
But even then, some women will find
it nearly impossible to reclaim the
toned tummy they had pre-pregnancy.
“After childbirth, women may experience
a drop in estrogen and progesterone
levels, and, much like in
menopause, these hormonal changes
can sometimes contribute to midbody
fat,” explains Debbie Bessen,
MS, RD, a registered dietitian and nutritionist
at Holy Name Medical Center.
Additionally, says Bessen, the
stress of being a new mother, a lack of
sleep, and an on-the-go diet can also
contribute to the lingering mommy
tummy.
Debbie Determines:
• Is the new mother's metabolism
and glucose control abnormal because
she is lacking certain vitamins
and minerals?
• Is something happening with her
microbiome, or gut bacteria, that is interfering
with her ability to lose
weight?
• Is the new mom at risk for metabolic
syndrome because she has high
blood pressure, high blood sugar,
and/or high cholesterol levels and a
thick mid-section?
Debbie’s Diet:
• Eat less processed foods, which
are often full of empty calories.
• Eat more plant-based foods that
have been proven to fight obesity.
• Round out the plants with lean
proteins and healthy fats.
Mothers who are breastfeeding,
Bessen says, are still eating for two so
don’t cut all carbohydrates and
choose protein wisely.
“The goal should be to set the
stage for a lifetime of healthy eating
habits, not just getting back into
your pre-pregnancy jeans,” says
Bessen. She also recommends taking
one day a week to prepare meals in
advance so you can avoid that overwhelming
hunger and urge to grab
fast food.
Debbie’s Favorite Recipe
Crunchy Veggie Wrap:
(from aircr.org, Recipe Corner section)
Ingredients:
1/4 cup reduced-fat mayonnaise
1 tbsp. fresh lime juice
1 tsp. grated lime peel
4 8-inch whole-wheat flour tortillas
2 cups fresh spinach leaves. washed
and well dried with stems removed
1 small ripe avocado, peeled, pitted,
and cut into slices
1 medium red bell pepper, seeded
and cut into strips
1 medium carrot, cut into strips
Instructions: In a small bowl, combine
the mayonnaise, lime juice, and
lime peel. Heat the tortillas in the microwave
for 15-20 seconds on high to
make it easier for you to roll them.
Spread each tortilla evenly with the
mayonnaise mixture. Arrange the
spinach leaves on top of each tortilla,
then the avocado slices, bell pepper,
and carrots. Roll the tortillas up tightly.
Place the seam sides down on the
serving plates.
Nutritional Information: Each wrap
contains 198 calories, 10 grams fat, 5
grams protein, 7 grams fiber.
Busting That
Baby Belly
You love your baby, but that belly you've been
left with a year after giving birth, not so much.
Debbie Bessen, MS, RD
Registered Dietitian and Nutritionist
201-227-6041
/aircr.org