Christine Palumbo

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August 22, 2021

A Guide To Taking Care Of Yourself As A New Mother (Guest Post)

Becoming a mum is a roller coaster of emotions. One minute it’s joyous and exciting and the next, it’s daunting and overwhelming. Even the most prepared mum-to-be won’t be fully prepared when the time finally comes as with some things, you can only know once you’ve experienced it.

Of course, all of your focus is set to be on your newborn baby and trying to stay in the newborn bubble for as long as possible. But, one thing that is crucial when you have a baby is making sure that you look after yourself as much as possible. When you become a new mum, you realise just how important self-care is when you begin to drain all of your natural resources in order to care for your new bundle of joy. With that in mind, here is a brief guide into how to take care of yourself as a new mum.

Photo by @adroman via Unsplash

Rest

From the moment your baby is born, almost everyone will tell you to rest and, whilst this can get grating at times (especially when your baby is restless!) it really is important. Newborns typically wake every three hours and need to be fed and changed. You can quickly become exhausted as a new parent, so getting rest when you can is really important.

In those first few weeks, you need to let someone else pick up any other responsibilities and you can focus on you and your baby. It’s cliché, but you need to sleep when the baby sleeps and, whilst this might only be a couple of 20-minute naps here and there throughout the day, they will make a difference to the way you feel.

Photo by @AnnaPelzer via Unsplash

Follow A Healthy Diet

If you choose to breastfeed after giving birth, then you will likely hear a lot of conflicting information about the best ways to do so. But, one thing that is beneficial for both your wellness and your breast milk supply is following a healthy diet.

Whilst a breastfeeding mother doesn’t need to eat certain foods to produce milk or increase milk supply, some foods can help with your overall breastfeeding journey. Fruits and vegetables, starchy foods (such as potatoes, pasta, rice and bread), plenty of fiber and protein should be included in your diet. By eating a healthy diet, your body will get everything it needs to support you whilst breastfeeding and can even pass some of these nutrients to your baby.

Keep Hydrated

You should also make sure to drink plenty of water and keep hydrated. As a new mum, you might find that you feel hotter than you did pre-birth and experience night sweats. These scenarios can make you dehydrated, which will then make you feel more tired and groggy and can impact on your breast milk supply. Keep a bottle of water by your bed for night feeds and be sure to drink regularly throughout the day, as well as juices, teas and other hot drinks.

Author Bio:

Natalie Wilson is a freelance health and wellness writer from Manchester, England, with a focus on parent and child health. She loves researching and writing about new health trends and topics, whether it’s about finding the best weaning bibs for a successful weaning journey or looking after your mental health as a new parent. You can connect with her on Twitter @natwilson976. 

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Christine M. Palumbo, MBA, RDN, FAND


You’ll find anything from seasonal nutrition advice to healthy eating for families to my take on the latest nutrition “buzz.” Feel free to comment or ask questions and I’ll do my best to respond. Please share this site with your friends and colleagues.

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Speaking Client List

Over 400 presentations, including several keynotes (partial list):

Corporate:

  • AAR Corporation
  • Abrasive Technologies
  • Ace Hardware Corporate Headquarters
  • Acres Enterprises
  • Advanced Urology Associates
  • Ambrosi Corp.
  • American Association of Endodontists
  • American Association of Nurse Anesthetists
  • American Board of Pediatric Dentists
  • American Hotel Register
  • American Service Insurance
  • Arlington Automotive Services
  • Aquion
  • Associated Agencies
  • Associated Integrated Supply Chain Solutions
  • Baker Tilly Virchow Krause
  • Barilla USA
  • Benet Academy
  • Berry Health Benefits Symposium
  • Blue Plate Catering
  • BP/ Amoco
  • Canopy Realtors
  • Carol Stream Fire Department
  • CBS Radio’s Spring into Shape Expo
  • Chapman and Cutler LLP
  • Chicago Dental Society
  • Chicago Dental Society-West Suburban Region
  • Chicago Heart Association
  • Club of Indian Women
  • Countryside Associates
  • Crown Media/Hallmark Channel
  • Discover Card Services
  • Dominick’s Finer Foods
  • DuPage County Police Chiefs’ Secretaries Association
  • Entertainment Cruises
  • EPKO
  • Family Festival of Surprises
  • Farm Foundation
  • Farmers Insurance Exchanges
  • Feeding America
  • Food Executive Women
  • Fox River Foods
  • Freedman Andelmo Lindberg
  • Girl Scouts of Fox Valley Council
  • Harbortown
  • Healthy Living Summit
  • Heartland Spa
  • Home Run Inn Pizza Corporate Headquarters
  • Horizon Publishing
  • HSBC Finance Corporation
  • Illinois Alliance for the Aging
  • Illinois Probation and Court Services Association
  • Ingredion
  • International Truck and Engine Corp.
  • INX International Ink
  • JPMC
  • Kellogg’s Marketing and Innovations Group
  • Lanco International
  • Land of Lincoln Soybean Association
  • Lawson Products
  • Lucent Technologies
  • Meeker-Magner Company
  • Mobil Oil
  • Moneris Solutions
  • Museum of Science & Industry
  • MultiPlan, Inc.
  • Naperville School District #203
  • Naperville Women’s Forum
  • National Association of REALTORS
  • National Lead Information Center
  • Navistar
  • NBC5 Health & Fitness Expo
  • NB Coatings
  • Near North Health Service Corporation
  • Nestle
  • Network Services Inc.
  • Norkol Converting
  • Northern Illinois University Graduate Colloquium
  • Northwestern University
  • Odontographic Society of Chicago
  • OptumHealth Care Solutions
  • OSG Tap & Die
  • Palos Community Hospital 30th Anniversary Keynote
  • Pangere Corporation
  • Parksite Inc.
  • Pekin Insurance
  • Perkins + Will
  • Radiological Society of North America
  • Rail Europe
  • Realtick
  • River Glen Church
  • Rippinger Financial Group
  • Rush-Copley Medical Center
  • Saint Catherine University Alumnae Association
  • School District U-46
  • SEKO
  • Sidley Brown Austin & Wood Law
  • Sigma Foods
  • Smithfield Foods
  • Southlake Auto Mall
  • Spartan Stores
  • Sunset Foods
  • Sysco/Continental-Keil Food Show
  • Taste of Colorado
  • TD Bank
  • The Nova Network
  • The Wooden Door Spa
  • Tishman Speyer
  • True Value Company
  • Ukrops Pharmacy Managers
  • Unilever Food Solutions
  • United Healthcare
  • USDA – FSIS
  • Us TOO International Prostate Cancer Education & Support Network
  • U.S. Bank
  • U.S. Soy Symposium
  • Vitas Healthcare Corporation
  • WellCare
  • West Suburban Dental Hygienists Society
  • Wheaton College
  • YMCA of the USA
  • Zurich North America

Academy of Nutrition and Dietetics and its affiliates:

  • Academy of Nutrition and Dietetics
  • Arkansas Dietetic Association
  • Dietitians in Business and Communications
  • California Dietetic Association
  • Central Illinois Dietetic Association
  • Dietitians of West Michigan
  • Florida Academy of Nutrition and Dietetics
  • Hines VA Dietetic Internship
  • Illinois Academy of Nutrition and Dietetics
  • Indiana Academy of Nutrition and Dietetics
  • Ingalls Hospital Dietetic Internship
  • Maryland Academy of Nutrition and Dietetics
  • Massachusetts Academy of Nutrition and Dietetics
  • Michigan Academy of Nutrition and Dietetics
  • New Mexico Academy of Nutrition and Dietetics
  • New York Academy of Nutrition and Dietetics
  • Chicago Academy of Nutrition and Dietetics
  • North Suburban Academy of Nutrition and Dietetics
  • Oklahoma Academy of Nutrition and Dietetics
  • South Suburban Academy of Nutrition and Dietetics
  • Tennessee Academy of Nutrition and Dietetics
  • West Suburban Academy of Nutrition and Dietetics

Corporate Consulting List

  • A Fresh Look
  • AHA Marketing
  • Bimbo Bakeries USA
  • California Raisin Marketing Board
  • California Walnut Commission
  • Cargill
  • Cyberdiet.com
  • Dairy Management Inc.
  • Eastside Cafe Pizza Manufacturers
  • Edelman
  • Educational Foundation of the National Restaurant Association
  • Food Marketing Support Services
  • Fox Metro Water Reclamation District
  • Fran’s Healthy Helpings
  • Golin Harris
  • Integer Group
  • Jokari Healthy Steps
  • Market Day
  • Marina Maher Communications
  • McDonald’s
  • Mongolian Barbecue Restaurant
  • Naperville YMCA
  • National Cattlemen’s Beef Association
  • National Cheese Institute
  • Northwestern Hospital
  • Old London Melba Toast
  • Popchips
  • Popcorn Institute
  • Publicis Dialogue
  • Quaker Oats Health Institute Speakers Network
  • Red Robin Restaurants
  • Sara Lee
  • Smithfield Foods, Inc.
  • Smuckers
  • Suntory Water Group/Hinckley Springs
  • SuperTarget
  • Tishman-Speyer
  • United Healthcare
  • United States Potato Board
  • Vegetarian Times magazine
  • Weber Shandwick
  • Weight Watchers
  • Welch’s

Spokesperson Client List

  • American Egg Board
  • American Plastics Council (Food Safety)
  • Bimbo Bakeries (Arnold/Oroweat/Brownberry)
  • Boca Foods
  • California Raisin Marketing Board
  • Campbell’s Select Harvest Soups
  • Dean Foods
  • Dominick’s (Safeway)
  • Driscoll’s
  • Florida Department of Citrus
  • Giovanni Rana
  • Kellogg’s
  • Kraft Cheese
  • Lifeway Foods
  • Louis Rich Fat Free Turkey
  • McCain Foods
  • Mead Johnson
  • Michigan Cherries
  • Milk Processor Education Program
  • National Turkey Federation
  • Nature Well natural beef
  • Popchips
  • Quaker Oats
  • Sargento Foods
  • SuperTarget
  • United States Soybean Board
  • Welch’s
  • Wrigley Healthcare
  • ZESPRI Kiwifruit
Speaking

Cutting-edge nutrition that’s easy to understand

Topics for Groups

•  Making Positive Changes That Stick: Five Steps to Moving Out of That Cycle You’re Stuck In
• Supermarket Smarts: Avoid Food Marketers’ Tricks and Traps
• Anti-Stress Eating
• Cut the Fad Out of Diets: Select the Best Plan for You
• Defensive Dining: How to Eat Out & Keep Your Waistline
• Foods You Think Are Healthy….That Really Aren’t
• Forever Young: What You Can (& Can’t) Do To Slow the Aging Process
• How to Energize Your Life
• Is Your Job Making You Fat/Diet Wreckers in Your Desk
• Meal Solutions for Busy People
• Power Foods for Heart Health
• The Healthy Refrigerator: Stock Yours to Guarantee Nutritious Eating
• Top Five Nutrition Myths for Kids
• Top Ten Nutrition Strategies for Better Health

Specifically for Health Professionals
• Becoming an Expert Communicator: Making Communications Concise, Clear and Compelling
• Image 2020: What You Need for Professional Success
• Making Connections: Relationship Building for Career Success
• Engaging Readers: Nutrition Writing that Shines
• Keeping Current: Make Today’s Nutrition and Food Trends Work for You
• If the Media Calls: Are You Ready?

Corporate Consuling
Christine consults with public relations firms, food companies, restaurants, and not-for-profits.

She is available for:
• Developing nutrition education materials
• Spokesperson
• Exhibiting at professional meetings
• Writing/Marketing/PR
• Partnering with you on special projects
• Ideation sessions

Past clients
Over 500 presentations including Academy of Nutrition and Dietetics and many of its affiliates, AAR Corporation,  Ace Hardware Corporate Headquarters, American Association of Endodontists, American Association of Nurse Anesthetists, American Board of Pediatric Dentists, Baker Tilly Virchow Krause, Barilla USA, Berry Health Benefits Symposium, BP/ Amoco, Chicago Dental Society, Crown Media/Hallmark Channel, Discover Card Services, Entertainment Cruises, Feeding America, International Truck and Engine Corp., Kellogg’s Marketing and Innovations Group, Lucent Technologies, Mobil Oil, National Association of REALTORS, Navistar, Radiological Society of North America, Unilever Food Solutions, United Healthcare, U.S. Bank, Women’s Athletic Club of Chicago, YMCA of the USA, Zurich North America.
Full list available upon request.

Nutrient Analysis
Analyze recipes for nutrient values:
• Accurate
• Quick turnaround

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