This is a great article by Dr. Jack Newman that discusses what dietary restrictions breastfeeding mothers should abide by. Spoiler alert! You can and should eat everything within reason.  Most of the messaging regarding dietary restrictions during breastfeeding is not based in science.   These overly restrictive messages only serve to discourage women from breastfeeding or continuing to breastfeed long term.   

​"The poster below is a perfect example of anti-breastfeeding "information". This notion that you can't eat certain foods when breastfeeding is not based in science. Let's look at some of the information.
First of all let's look at foods that "okay" for breastfeeding mothers. Nothing really wrong with what they say except that you don't have to take in calcium to make milk with calcium. But the real problem is that this is a diet for people who are relatively affluent. Many mothers could not afford to eat such a diet and thus be frightened into formula feeding, which, I should emphasize is actually more expensive that the foods mentioned here. This is a stratagem used by formula companies. A prime example a few years ago was a campaign by one formula company in Brazil, supported by the Brazilian pediatric society, saying that your breastfed baby eats what you eat. Posters were widely distributed showing a baby suckling at a breast that looks like a doughnut, or looks like a hamburger.
What about the panels of foods "to avoid".
1. Sugary foods. The poster says in this section to avoid fatty foods and salty foods as well as sugary foods. We all should try to keep our sugar, salt and fat intake at a reasonable level. But to imply that if you eat a lot of sugar your baby has an increased risk of obesity is just plain wrong. Breastmilk, in fact, does not change much in response to what you eat. It changes from morning to evening, from day to day, from month 1 to month 6, and later, but not because of what you eat. But if you eat a lot of sugar, your milk will have the same amount of sugar as if you ate no sugar at all.
2. "You might find that just a dash of pepper is enough to make your baby irritated and fussy for hours". This is pure fantasy. There is no evidence for this being true. And it is unlikely that anything in pepper or other spices would get into the milk in quantities that would bother the baby.
3. Citrus fruits? "Certain compounds" are supposed to the irritating to the baby´s gut. Oh, please! If these "certain compounds got into the milk would they not be irritating to the breast or nipple?
4. Caffeine? Babies do not excrete caffeine as rapidly as adults true, but so little gets into the milk that a cup or two of coffee will not bother the baby. Caffeine is given to premature babies as a treatment and nobody worries about how they might excrete caffeine. It's not right to deprive breastfeeding mothers from drinking coffee and tea in reasonable amounts. This poster eliminates much of what mothers like to eat.
5. Processed foods? Not a great choice for anyone, this is not specific to breastfeeding mothers. But just as above, the preservatives will not get into the milk in any significant quantities.
6. Garlic? Are they insane? Garlic does not bother babies. This is prejudice against people who eat garlic. Most of the world loves garlic and eat it when the baby breastfeeds without harm to anyone.
7. No peppermint, fennel, parsley, or chamomile? There is no evidence for this to show that the way people typically eat these can reach therapeutic levels.
8. Alcohol, no level of alcohol in the milk is safe for the breastfed baby? Except that almost no alcohol gets into the milk. See this article http://ibconline.ca/maternal-medications/. Alcohol is discussed near the end of the article, but it's worth reading the whole thing.
This poster is an appalling attempt to frighten women out of breastfeeding and enjoying what they like to eat. These restrictions on what breastfeeding mothers can eat have been debunked decades ago. Let's encourage good nutrition for everyone, and let's stop haranguing breastfeeding mothers into stopping breastfeeding by worrying them about their diets.
You can find a more about how to prevent problems with breastfeeding, including preventing fussiness, "colic", "reflux" "allergy to something in the mother's milk" and much more in my ebook called Breastfeeding: Empowering Parents: www.ibconline.ca/ebook   "

Here are five ways massage can help improve your fitness routine.

1. It enhances your post-workout recovery
A good, therapeutic massage helps loosen up your muscles after an intense workout, which in turn allows you to recover from the impact better and faster than you normally would.  When you exercise, you spend time tightening and toning muscles. Massage helps restore some pliability.  
2. It soothes the pain of sore muscles
Those muscles can really ache after you put them through the ringer at the gym or while pounding the pavement during a run. But, massaging and stretching them can help work out the knots, flush out the toxins that contribute to the "ouch" factor and get the blood flowing again so they don't hurt so much. According to a 2012 study in Science Translational Medicine, massages helps reduce inflammation and help cells recover.
3. It makes your muscles work better
Regular exercise not only puts a strain on your muscles, ligaments and tendons, but it also messes with those connective fibers under the skin known as your fascia — which help the muscles work smoothly and efficiently when they're in good shape, according to Neumann.  When the fascia gets tight from repeated exercise, the muscles have a harder time sliding past each other easily. This can impede their ability to function optimally. Massage helps to loosen those fibers so your muscles can do their job with less effort and give your workout a nice boost!
4. It can increase flexibility
When you get regular massage, your joints become more flexibly.  Most people experience a decrease in flexibility begining at around age 12. Getting a massage, especialy one that includes some stretching, can keep your joints moving freely
5. It helps you feel better, mentally
Massage helps reduce the stress hormones in your body (cortisol and adrenaline) and helps your body access more of your "feel good" hormones (dopamine, seratonin, oxytocin).  

​Sure, it feels great to pop in and see a massage therapist every now and then. It’s a great way to pamper yourself and relieve stress during a particularly crazy time. Self-compassion and the idea of splurging on yourself for once, otherwise known as “Treat Yo-Self,” means that it’s actually really great for you to spend a little time on self-care.
However, have you considered regular, monthly massage appointments? Besides having one day set aside each month, to treat yourself with a relaxing spa session, you will actually start to see some physiological effects of regular massages as well. 
Here are a few short-term, and long-term ways you may start to notice your monthly self-care trip is benefiting your health.
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After Three Months of Routine Visits to Your Massage Therapist:

Lowered Anxiety and Stress Levels: Even after your first massage, you will start to notice that you feel more relaxed, which can be a major plus if you suffer from stress and anxiety. When our bodies experience stress, we tend to tense up our muscles, which leaves our bodies feeling fatigued and sore.
Just one massage helps loosen up these muscles, increase blood flow, and lower stress and anxiety. Breast cancer patients have even reported feeling less depressed and less angry when they incorporated regular massage into their schedule.

Reduced Chronic Back Pain: If you are suffering from the debilitating problems associated with chronic back pain, you know how much it can cut into your daily routine and leave you feeling frustrated, in addition to the pain you’re already experiencing.
A study found that after 10 weeks of regular massage, people experiencing chronic back pain felt less discomfort, and even needed fewer painkillers to manage their symptoms. Cut down on the number of trips to your medicine cabinet with regular trips to see your massage therapist.

Help with Insomnia: Massages increase your serotonin levels, which aides in your ability to fall asleep, and stay asleep. You may find yourself relying on sleeping pills to get some shuteye, which nobody wants to have to take.
Unlike other sleep aids which can be harmful or addictive, you’ll experience no negative side effects from a massage, and you’ll find yourself able to fall asleep a little easier - especially after an evening massage.
 
After Six Months of Monthly Massage, You’ll Feel:

For Patients with Diabetes: If you have Type 1 or Type 2 diabetes, regular massage could impact your blood glucose levels. Especially when massages happen at the injection or site of absorption for insulin, there have been marked improvements observed in lowered blood glucose levels.
Additionally, regular, increased blood flow as a result of your monthly massages can help with neuropathy symptoms that accompany diabetes, such as nerve pain. Make regular visits to your massage therapist to see improvements in your blood sugar levels, and feel like you’re getting seriously pampered, all at the same time.

Reduced Fibromyalgia Symptoms: Even after your first massage, if you experience the pain of fibromyalgia, you will notice decreased pain, but with regular massage, you will start to notice the following benefits as well:

• Better sleep (especially after evening sessions)
• Improved muscle strength and function
• Improved mental clarity (as a result of lowered stress)
• Headache relief
• Decreased stress and anxiety

Focus for ADHD: Studies have shown that massage has been helpful in increasing focus and decreasing the stress and anxiety that can accompany ADHD, especially in children. While immediate improvements were shown in their ability to focus and be less squirmy and more attentive in class, continued massage therapy has also shown long-term behavioral improvement in the classroom.
There was also an uptick in confidence as well. If your child is particularly squirmy, regular massage may help them pay attention to what they need to be doing in the classroom, and at home.

What You’ll Feel After Twelve Months of Regular Monthly Massage: 

Continued Improvements for Patients with Diabetes: After 12 months, regular massages, especially at the insulin injection or absorption site, can help Type 2 patients not only see lowered blood glucose levels as seen after six months of massages, but actually close to normal blood glucose levels. Additionally, you may also notice a reduction in the amount of inflammation you are experiencing as well.

Lowered Blood Pressure: A high blood pressure can leave you at risk for stroke and other major health complications, but it’s actually been proven that the relaxation or regular massage lowers your blood pressure. You can help keep your blood pressure in check, all while enjoying the rejuvenating benefits of massage, with regular sessions with a skilled massage therapist.

​Additional Health Benefits: Other ways that regular massage can help improve your overall health? With improved blood flow comes improved immunity, making you less likely to pick up to cold that might be floating around your office, or at your kids’ school.
Are you training for a race, or spending a lot of time at the gym or in a pilates class? After an extended period of regular massages, you may also begin to notice an increased range of motion.
Because you are repeatedly reminding your muscles to relax and repeatedly releasing tension, you may find yourself feeling a little bendier in your yoga classes. Tense muscles make it much harder to find your full range of motion, and happy, relaxed muscles support an increased range of motion.
It’s not just one day a month to splurge on sixty to ninety minutes of pampering. Regular, monthly massages will leave you feeling healthier and happier, and truly make a difference in your overall well-being.
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