POSTPARTUM

ESSENTIALS
AKA SHIT YOU ACTUALLY NEED FOR A
SMOOTH TRANSITION TO PARENTHOOD
I get it...
YOU DON'T WANT ANOTHER
LAUNDRY LIST OF EXPENSIVE
ESSENTIALS...

You know this is survival mode time and

you want to know what you need beyond
supplies for the baby.

YOU'RE OVER GOOGLE...

Each time you ask the search bar, you're
left more overwhelmed than when you
started. You’ve searched the blogs, the
pregnancy groups, and the list seems to get
more and more confusing and complicated.

YOU'VE TAKEN THE CHILDBIRTH

CLASSES...
You’ve learned about the stages of labor,
know that you have to feed, diaper, and
clothe a tiny human at home… And you’re
still left wondering what you actually need
for YOU postpartum...

TAKE A DEEP BREATH WITH ME.

We’ve broken down our essentials checklist into four simple categories to keep you
focused, organized and most importantly supported in your postpartum preparation.
HELLO
& welcome

Hey there! I'm Liz!

AND NO, I'M NOT JUST ANOTHER
MOM IN YOUR FACEBOOK GROUP..

I’m a chocolate-loving nutritionist, doula, pre- & postnatal coach, and total birth nerd. I’m a mom of
4 raising 3 kids in the beautiful Pacific Northwest.

And like you, I looked to my first postpartum experience and it was a big question mark. Like I have
the diapers and 1 million onesies-- I’m set, right? Wrong...

I now have “fond” memories of coaching my sweet partner on the difference between menstrual
pads and the importance of wings, asking him to buy giant underwear ("no, even bigger dear…" ) and
navigating the store totally sleep deprived to buy postpartum essentials I had no idea I needed.

And it wasn’t just supplies, I also had this deep longing to be thought of as more than a milk making
machine. Like you, I was a person before I became a parent, and while life and priorities have
changed substantially, that person still matters.

So to help you get the support and healing you need, I've pulled together this 4 part checklist for
taking care of your whole-being in those early days postpartum.

xo, Liz
 PART 1

Boobs
Making milk is hard work! Whether you choose to pump or chestfeed or some
combination, be prepared to soothe sore nipples, get help with latching, and
make feeding as easy as possible

Chestfeeding Support Group

Lactation Consultant
Preferably an IBCLC. Many hospitals have free Mother-Baby
Feeding programs.
Mobile Nursing Caddy
Check out my tried & true set-up here!
Haakaa
I promise this will change your life.

Nursing bras & tank tops

Nipple Butter
Get one that's safe to use while pumping or feeding

Breast Pads
Reusable or disposable!

Hot/Cold Breast Therapy Pads

Lactation Massager
or anything that vibrates... this helps relieve clogged
ducts!

Nursing Pillow

Chestfeeding may not come naturally; give

yourself time, grace, and support!
 PART 2

Belly
Major organs and bones moved to create that baby hotel and it takes TIME and
nourishment for healing to happen. Nutrient needs have actually increased
postpartum and you need approximately 500 additional calories (compared to
before pregnancy) to support healing and making milk.

Water Bottle & Electrolytes

You need about 100oz of water a day. Nuun tabs or
LMNT electrolytes are great to add!
One handed snacks!
Check out my list of super simple snacks for nursing parents

Freezer Meals
Soups & stews in 1 or 2 serving portions are lifesavers
Meal Train!
Have a point person set this up for you. Spread
deliveries every few days over the first month.
Lactation Snacks
Check out these recipes for ideas!

Postpartum Healing Foods

Fragrance-free lotion or body oil for

dry, itchy skin.

Prenatal Vitamins
Magnesium
Postpartum poops can be hard, literally. Magnesium
helps keep things moving AND has a calming effect
on the nervous system too.
 PART 3

Bowl
Regardless of how your baby makes its grand entrance - vaginally or cesarean -
your pelvic bowl needs some extra love postpartum.

Pelvic Floor Physical Therapist

(ask your provider for a referral NOW, vs waiting).
Soft, flexible & comfortable clothes
Compression pants are great if they don't feel too
tight.
Bottom Up Support Garments
Check out BaoBei!
DIY Padsicles
Soothes a sore perineum. Check out this tutorial.

Peribottle

Depends or Overnight Pads

Soft, highwaisted underwear

Thongs are a thing of the past for a while k?

Witch Hazel Pads or Spray

Sitz Bath Blends

Did you know connecting with your breath

is the first step in healing your core and
pelvic floor postpartum?
 PART 4

Brain & Being

The emotional demands of early parenthood can be incredibly taxing. You're
literally introducing a whole new human into the mix, while sleep deprived and
recovering. Having social and emotional support in place can make for a
smoother transition for everyone

Parent Support Groups

Joy List
What are the simple things that bring you joy.
What makes you feel like you?
Lemon Balm Tincture
Lemon Balm has a calming effect on the nervous
system
Kindle or E-Reader
Reading a good book during long baby wearing naps
is a great escape

Therapist or LCSW

Postpartum Doula

Names & Numbers of 5 people you can call

when shit feels hard.

You were a person before you became a parent

and that person still matters!
 BONUS

Baby
Despite what the marketers tell you, newborns don't need a lot! Clothes, food (from
you or from formula) a safe place to sleep, and a way to get around is pretty much it.
Here is our minimalist new baby list!

NB & 0-3mo size clothes

Babies outgrow clothes quickly, so you don't need a ton! Long
& short-sleeve onesies, pants, footy pajamas, and if you're in a
colder climate, a fleece footed-romper (AKA pram/sherpa).
Swaddles & Sleep Sacks
Babies don't get blankets, but they still need a layer to stay
cozy at night.

Bassinet, Cosleeper, or Crib

You need a place for baby to safely sleep. Infant loungers
and swings are not considered safe for sleep.

Diapers & Changing Mat

Cloth diapers or NB & size 1 diapers.

Diaper Rash Cream

New skin is sensitive! A fragrance free, zinc based
barrier cream is great for rashy butts.

Infant First Aid Kit

These typically come with baby nail clippers, bulb
syringe, baby brush, and thermometer

Baby Carrier
Soft structured carrier, moby wrap, or ring sling are
great way to wear baby and keep your hands free.

Burp Cloths

Baby Soap

Depending on your feeding plan, you may also need

bottles, milk storage bags, and formula.
SO WHAT'S NEXT?
You may look around and feel like everyone has
all their shit figured out
(but in reality they don't).

Even with all the high-waisted underwear and

padsicles in the world,
postpartum is still incredibly demanding.

You don't (and frankly shouldn't) have to go

through this transition alone.

Plan for a Better Postpartum in just

15 minutes a day with my
10 day postpartum planning guide.

Delivered straight to your inbox with bonus

templates, recipes and DIY tips to make
planning for postpartum as simple and
stress-free as possible.

START PLANNING
 For more guidance on
navigating pregnancy &
postpartum, let's
connect!
@lizwinterswellness

@lizwinterswellness

@lizwinterswellness

LIZWINTERSWELLNESS.COM