The Ultimate Nappy Bag Checklist: Be Ready for Anything
Leaving the house without your nappy bag? That’s the kind of chaos every parent dreads. Whether it’s a surprise nappy blowout or a teething meltdown mid-supermarket shop, being prepared can turn potential disasters into minor hiccups.
That said, there’s a balance to strike. Overpacking can make your bag heavy and hard to manage — underpacking leaves you without the essentials when you need them most. What you pack depends on your baby’s age, where you’re going, and how long you’ll be out.
To make things easier, here’s your ultimate nappy bag checklist - designed to help you leave the house calm, confident, and ready for anything.
Start with the right bag
You’ll want a nappy bag that’s both practical and stylish. Something that works for both parents and doesn’t scream “baby gear.” Look for one with plenty of compartments, bottle holders, and enough space to fit everything without being bulky. We have a gorgeous range of stylish bags, shop them here.
What to pack
For changing:
Nappies – more than you think you’ll need
Baby wipes – either travel packs or your own stash in a reusable snap-lock bag.
Water and snacks – a must when you're running on empty.
Spare top and bra – messes don’t just happen to the baby!
Sunscreen and hat – you’ll need protection too.
Final tip: restock after each outing
Once you’re home, do a quick check and restock your nappy bag so you’re ready to go next time. Think about the different scenarios you might face and pack with those in mind. Multipurpose items help you save space and stay organised — no need to carry the kitchen sink!
Can’t wait to meet you!
Here’s what happens during your third trimester of pregnancy.
You’re on the home stretch! It’s your third trimester, the final stage of your pregnancy, marked from week 29 to 40 (or even week 42 or 43, if you go over!)
Anything uncomfortable that started getting niggly in the second trimester will continue, and probably get worse. You can expect a bunch of others to join the party, too! The good news is that it’s now possible for your baby to survive outside of the womb with some medical help, and every day that passes it’s getting stronger – something you’ll sure feel as it begins walloping you.
This growing little person is now taking up more space, which pushes your internal organs up into your ribs, presses on your bladder and makes digestion difficult. You may get breathless and need to pee a whole lot more often. This is totally normal and will go away almost the second the baby is born. As your due date approaches, your body also begins getting ready for birth. The baby will start sitting lower in your belly, and your cervix will begin to thin and soften, which can feel like period cramps. You may also begin to feel Braxton Hicks, which are like tiny contractions and make your whole belly go rock hard.
What happens to your body?
This is the month of big physical changes on the outside for you-you'll look really, obviously pregnant, and begin to feel heavy and slow. Sleeping may also get harder – the weight of your belly means sleeping on your back is uncomfortable (and even dangerous), while side sleeping may feel more comfortable with a pillow between your knees and another under your belly.
Here are some other things you may experience
• Swollen feet, ankles, face or fingers. If you puff up suddenly or gain weight quickly, call your doctor – it could be a sign of pre-eclampsia, which is serious.
• Constipation
• Hemorrhoids
• Tender breasts, which may begin making colostrum (pre-milk)
• A popped-out belly button
• Shortness of breath
• Heartburn
• Difficulty sleeping
What’s going on in there?
At 29 weeks, your baby is pretty much fully formed but is still busy getting everything into working order. Weighing in at about 1kg, and 38.5cm long, your baby’s soft bones are getting harder, with more calcium deposits. The brain is also fired up with neurons, gaining folds as it gets more complex.
At 33 weeks, and kicking up a storm, your baby is 1.5kg and is losing living space by the day. Your baby is gaining about 200g a week, filling in that wrinkled skin
The eyes can now open and close, but the lungs are still not quite ready yet. Even so, your baby has begun practicing breathing, by inhaling amniotic fluid.
The fine covering of hair is now beginning to fall off, but many babies are born with much of it – and it falls off completely after birth.
Your 36-week baby is counting the days until you finally get to meet. In the meantime, it’s in there packing on the pounds. The vernix, that waxy coating, is thickening and your active wee one is almost certainly pummeling you from within – you may even be able to tell whether that bump in your belly is a foot or a hand.
At 40 weeks, your baby has organs that all work on their own and is technically ready to come out – although many babies stick around for two or three weeks longer. As your due date approaches, your baby will (hopefully) move its head down, facing backward. This is the ideal (but not the only) birth position.
While you’re pregnant it can feel like a never-ending journey, and then suddenly you meet that little person you’ve been carrying for close to ten months. The range of emotions you might feel at this point is enormous – the first days with your new baby can be exhilarating, exhausting, heartbreaking and utterly wonderful all at the same time. You might suddenly see your pregnancy as a strange dream that happened to someone else!
Getting ready for a baby?
Click here to view our newborn essentials checklist.
At Dimples, we understand that preparing for the arrival of your little one can feel both exciting and overwhelming. That’s why we’ve teamed up with Grace Strange – Midwife and owner/founder of Antenatal Co.
During pregnancy, your body undergoes amazing changes to nurture and make space for your little one. As your pregnancy progresses, you may find it more challenging to get comfortable and restful sleep in preparation for the busy days ahead with your newborn.
Weight gain during pregnancy can also put a strain on your joints, causing discomfort in your back, hips, knees, and ankles, making finding a comfortable position even harder.
This is where a good pregnancy pillow becomes your best friend, offering the support you need to sleep more soundly and comfortably.
Embrace Versatility with the 3-in-1 Buddy Supportive Pregnancy Pillow
The Doomoo Buddy pillow offers full-body support, designed to relieve pressure on your hips and spine, whether you prefer sleeping on your side or your back. Its hypoallergenic micro pearl filling adjusts to your body’s shape, providing comfort throughout the night. But it’s not just for pregnancy! Once baby arrives, the Buddy becomes an excellent support for breastfeeding or bottle feeding, making those moments a bit more comfortable. It also serves as a soft cushion for your baby to rest or play on, making it a truly versatile product.
For Extra Comfort: Doomoo Comfy Big & Doomoo Maxxy
The Doomoo Comfy Big is designed for ultimate relaxation during pregnancy, with soft, supportive filling that allows you to find the perfect position for sleep or lounging. Whether you're supporting your growing bump or using it for added back support, the Comfy Big offers tailored comfort that adjusts to your body’s needs.
The Doomoo Maxxy offers a versatile solution for both you and your baby. It’s perfect for sleeping, feeding, or even giving your baby a comfy place to rest and play. Its larger design makes it ideal for more support as your body changes during pregnancy, and it’s just as useful post-pregnancy when baby arrives.
For feeding your little one
Finally, the Doomoo Soft Feeding Pillow is a must-have for any new parent. Its soft, supportive design provides comfort during breastfeeding and ensures your little one is well-supported while feeding or relaxing. It can also double as a tummy time tool to help prop your baby up, or even a barrier for when they are learning to sit up on their own!
We Love Doomoo!
Softness and comfort are at the heart of everything Belgium-made brand Doomoo creates. Their products are designed with both you and your baby in mind, providing the perfect balance of support and relaxation. We love them for their thoughtful, high-quality designs that make pregnancy and postpartum life that much easier and more comfortable.
They have a fantastic range of products designed to support both your and your baby’s sleep. Check out the full range here or visit us in-store at Dimples.
Keep your eye on bubs while they're fast asleep
Becoming a parent is a rollercoaster of emotions and new experiences. You’ve spent nine months with your baby tucked safely in your belly, and now that they've made it Earth-side, you can’t wait to bring them home.
When it comes to sleeping, you may have your mini-me in your room or nursery. At some point they will move into their own bedroom, and it’s quite natural to feel anxious about leaving your tiny human alone. That’s where baby monitors allow you to keep an eye and ear on your little one from anywhere in the house (outside too!).
Baby monitors provide peace of mind for parents who worry that they might not wake when baby stirs or cries, signaling it’s time for a feed – or perhaps just stretching. In today’s tech-driven world, baby monitors are almost a given, and these days they come with lots of features.
Here’s what you need to know when buying a baby monitor:
Types of baby monitors
Audio
Sound-only monitors are essentially like a walkie-talkie – they’ll let you listen to your baby as they sleep. They focus on minimising background noise so you can hear cries and coos from the crib. Many audio monitors will light-up when your baby stirs, glowing brighter as their cries get louder.
Video and audio
Watch your baby – as well as hear them! These monitors work through a small camera mounted on the nursery wall or a flat surface beside baby’s crib. Night vision provides a clearer image when the lights are off, and touch-screen features let you zoom in or tilt the camera. Some can feed a live stream to multiple cameras, helping you keep an eye out from any room in the house.
Wireless network
Most monitors use radio-frequency transmission, but these digital monitors connect to your home Wi-Fi or mobile network. For example, the Owlet Cam lets you stream audio and high-definition video of your baby directly to your smartphone via the Owlet app. Some will send your device notifications when there has been a change in movement or sound.
Key baby monitor features
Like many technology-based products, baby monitors have advanced in leaps and bounds.
Some have amazing add-ons which certainly make life easier, but there are some essential features you should consider:
Rechargeable batteries . Pick a model that can recharge or be plugged in instead of relying on batteries.=
Low-battery indicator . You can visually see when power is running low.
Multiple and portable receivers . You may want a receiver that can move around the home with you. An extra handset is handy for when the other one is charging.
Night vision. Unless you can see in the dark, a monitor with night vision will make it easier to see your sleeping baby – no matter what time of day or night it is.
Light-up sound indicator . Look for a baby monitor with a light-up sound indicator, so if you’re on the phone, in a noisy room or don’t want to wake another sleeping family member, you can visually monitor your little one’s noise level.
Sound and video interference filters . Background noises can make it difficult to hear your baby – and they’re not pleasant when amplified by a baby monitor. A sound activation feature will filter out white noise – and turn on when it detects your baby crying.
DECT technology . Baby monitors that use common radio frequencies will pick up signals and interferences from all over the neighbourhood – not ideal. Digital enhanced cordless telecommunication devices (DECT) are more private because the frequency is less common than in other devices.
Movement and room temperature sensors . This feature sounds an alarm when there has been no movement after a certain length of time, and when the room temperature goes above or below the range it has been set at.
Talk-to-baby feature . Essentially like an intercom – this lets you soothe your baby from another room or communicate with your husband or wife when they’re with your little one.
Lullaby and night light . Some monitors will play a tune to help your baby get to sleep. Some will also give off a soft glow which babies can find comforting in a dark room.
Camera angle and mount . For monitors with video capabilities, consider where you want to place the camera (on a flat surface, in a clamp, on the wall) and whether you can remotely control the viewing angle.
Multiple camera support . Set up multiple rooms with cameras that you can turn on or off as needed.
Get a good night’s rest – sort of
Being a parent can be stressful enough without running back and forth to check on your sleeping baby – especially at two AM! For some, a baby monitor might not be necessary – if your home is small for example – but parents looking for peace of mind should consider using one.
There are models available that offer a combination of features, like Oricom’s Smart HD Dual Camera Baby Monitor . The smart baby monitor features dual lenses for standard and wide-angle viewing. Simply pair the camera to the FREE HubbleClub for Partners app, and you can view both feeds simultaneously on your smart device. Lull your little one to sleep with pre-loaded nature sounds, lullabies & audiobooks, soothe them with your familiar voice using Two-Way Talk, and even track nursery room temperatures with the touch of a button to ensure your newborn is always comfortable. The Oricom HD Dual Camera shoots in 1080p HD and with pristine infrared night vision, this baby monitor provides crystal clear monitoring, even in total darkness. The OBHDUAL is the reliable friend that makes bedtime easier for the whole family, with the camera feed viewable on your Smart Device at home (not included).
Congratulations, Dad 🤩
First off, huge congratulations! You’re about to embark on one of the most rewarding journeys of your life. Whether you’re a first-time dad or this is round two (or three!), there’s no denying how incredible this experience will be. Sure, it might come with a few sleepless nights and some unknowns along the way, but trust us – it’s going to be amazing.Fatherhood isn’t about being perfect – it’s about being there, learning as you go, and embracing every moment, big or small. You’ll have days filled with firsts, plenty of laughter, and some truly special memories. And remember, it’s okay if you don’t have everything figured out – you’re not alone on this journey.
We’ve put together some helpful tips and advice to support you as you navigate these early days, so you can feel confident and prepared. The road ahead is exciting, and you’re going to be a wonderful dad. Let’s get started – you’ve got this!
Support During The Pregnancy Journey
Pregnancy brings plenty of changes – not just for mums, but for you, too. You might not be the one carrying the baby, but your support can make a huge difference. Here’s how to be the kind of partner your family will thank you for later.
Start by learning and getting involved
Understanding pregnancy helps you feel more confident and prepared. Check out a few articles, read a few books or dive into an online course for new dads. It can also be incredibly helpful to attend check-ups, which will keep you connected and informed. Ask questions, take in the details, and get to know your baby’s journey.
Pick up a few extra chores
As the bump grows, so does the to-do list. Take on more housework, drive to appointments, and let your partner rest. Don’t be afraid to ask for help – teamwork makes it easier.
Get involved with meals
Food might be a bit of a rollercoaster during pregnancy, so try to help where you can – cooking, meal planning, or just making sure there’s something in the fridge that actually sounds good today. And if your partner suddenly needs a very specific brand of ice cream at 9pm… well, that’s your time to shine.
Be steady during the ups and downs
Hormones can make emotions more intense. Be patient, listen well, and remember: sometimes just being there is enough.
Look after your own wellbeing
It’s easy to put your own needs on the backburner, but your mental health matters too. Talk openly with your partner, ask lots of questions, and check in with how you’re feeling. A calm, supported dad makes a big difference to the whole family.
Think ahead
Before baby arrives, research and get organised:
Choose and install the car seat (Dimples can help with installation and advice)
Set up baby’s space (even if they start in your room).
Stock up on nappies, wipes, swaddles, and clothes. Merino is the ultimate in newborn clothing. Learn more about this here
Cook and freeze a few meals – thank yourself later!
And remember, you don’t need to have it all figured out. Just show up, learn as you go, and be there when it counts. You’ve got this – and feel free to sneak in a dad joke or two (just maybe not at 3am).
Now... Baby Has Arrived! 🐣
Bonding with Your Newborn
Studies show that active involvement from dads helps with emotional development, cognitive skills, and even reduces stress for both baby and parents. Bonding early on lays the foundation for a strong relationship as your little one grows. Here are a few ways to bond:
Skin-to-skin contact: Take a moment to strip down and let your baby lie on your chest. This helps regulate their body temperature and heartbeat, while also releasing oxytocin, the "love hormone," for both of you.
Talk and sing: Babies love hearing your voice. Even if you're off-key, read books, sing, or narrate your day ("Time for the big diaper change!"). Your voice will comfort them.
Wear your baby: A baby carrier is an easy way to keep your newborn close while you move around. The warmth and motion strengthen your bond, and it gives you some extra dad points. We love this one by Nuna - we stock a few different kinds of carrier. Our store can help you with this if you want to pop in.
Support Mum’s Healing
The first weeks after birth can be tough for mum. Give her space to heal, and take charge of housework and meal prep. Whether it’s cleaning up, tidying, or letting her nap, your support will help her adjust and feel cared for.
Taking Care of Yourself
Parenting is a team effort, so don't forget to take care of yourself. Get rest when you can, eat well, and ask for help if you need it. You’ll be much more equipped to care for your little one if you're taking care of your own well-being.
Finding Your Routine
In the early days, life with a newborn can feel chaotic. Establishing a simple routine will help everyone feel more secure. It doesn’t have to be perfect, but having a basic rhythm for naps, feedings, and bedtime makes things easier as you go.
Trusting Your Instincts
You might not have all the answers, but trust your instincts. If something doesn’t feel right, speak up. You’ll figure it out along the way – you’re learning every day, and that’s enough.
Accepting Help
There’s no need to do everything yourself. Accept help when it’s offered – whether it’s a meal from a friend or a family member taking over a diaper change. It’ll make this journey smoother for everyone.
Connecting with Each other And Celebrating the Small Wins
Parenting is full of big milestones, but it’s the little victories that count too. Celebrate your baby’s first smile, a good night’s sleep, or the first successful outing. These moments are worth appreciating. Parenthood can be all-consuming, but it’s really important to find time for your relationship with your partner. Even simple moments, like enjoying a coffee together, can help you stay connected and grounded amidst the chaos.
A Few More Tips
Swaddle like a pro: Swaddling can help soothe your baby and improve their sleep. Merino or cotton is the best option. See our range Here
Change bag: Keep a change bag handy: Have nappies, wipes, and a spare outfit packed and ready – you never know when you'll need them. Here are a few options for change bags at Dimples.
And most importantly: Have fun! Parenting is a learning experience, so embrace it – and don’t forget to build your dad-joke repertoire!
Fatherhood is an incredible journey – full of joy, challenges, and unforgettable moments. Dimples is here to support you every step of the way with all the essentials you need to be the best dad you can be. Enjoy every moment, because these early days will fly by ❤️
Everything you need to know about bottle feeding
During the first year, your baby goes through a great deal of growth and development. Most babies triple their birth weight by the time they hit their first birthday – so it’s no wonder they need lots of energy to grow!
While it’s widely acknowledged that ‘breast is best’, choosing how you feed your baby is an important and completely personal decision. For some women, personal circumstance, cultural beliefs and physical or mental wellbeing mean breastfeeding isn’t an option, and therefore a safe alternative is required.
If you’ve decided to bottle-feed (if you’re thinking about it, speak with your midwife, doctor or nurse first), it’s vital to have clear and well-informed information on the safe preparation and use of formula.
Here’s what you need to know about formula-feeding your wee one:
About baby formula
Most formula is made from modified cow’s or goat's milk so the protein level isn’t too high and babies can digest it. Unlike regular milk, formula has added minerals, vitamins, and fats essential for human growth and development, and when prepared correctly, it contains enough nutrients for healthy growth in babies.
In New Zealand, there are strict manufacturing regulations in place to make sure that the formula in your local supermarket is always of good quality and safe for your baby. But that doesn’t make the baby aisle any less overwhelming.
Here’s a quick breakdown of the kinds of formula you can buy:
Cow’s-milk formula
Most cow’s-milk formulas sold in New Zealand have a similar nutritional profile – so price doesn’t necessarily mean one is better than another. Casein and whey are the proteins in breastmilk, and cow’s-milk formula has the same proteins. It will either have more casein or more whey – you can find the percentage of each noted on the formula’s ingredient label.
Key points:
Your baby’s first formula should contain whey as the main type of protein, as it’s the easiest to digest. Some formulas will be labelled ‘follow-on’ or ‘step 2’ – these are casein-dominant formulas best suited for babies aged six months and over. They’re also designed for hungrier babies who are not yet old enough to start solid food. Your baby can stay on the first formula for 12 months and as you start to introduce solids. If your child isn’t reacting well to cow’s-milk formula and you suspect an allergy, it’s best to seek advice from a healthcare professional who can advise you on alternative types of formula.
Goat’s-milk formula
This type of formula also contains whey and casein proteins, but the casein protein is slightly different from that in cow’s milk. It contains beta-casein (rather than alpha-casein) which is more easily digestible. Again, you can find the protein ratios outlined on the nutritional label.
Soy infant formula
Made using soya beans as a source of protein, soy infant formula is a vegetarian option. It’s best to seek advice from a healthcare professional before switching to the soy alternative.
Gold formula
Gold formula contains extra ingredients which aren’t strictly necessary for your baby – but may be beneficial.
Here we explain a few:
Long-chain polyunsaturated fatty acids (LCPUFAs). Thought to be important in the development of the brain and eyes.
Alpha-lactalbumin. Thought to be nutritious for babies because it’s the main type of whey protein in breastmilk.
Pro and prebiotics. These help promote the growth of good bacteria and may help maintain a healthy balance of gut bacteria.
May be good for eye health.
How to prepare baby formula
Before you get started, always carefully read and follow the instructions on the formula tin – not all formulas have the same size scoops or are prepared in the same way. Check the use-by date and dispose of formula if it has expired.
Bottle-feeding equipment
Here’s what you’ll need to bottle-feed:
Large bottles (saves you buying new ones as your baby grows)
Bottle rings and caps
Teats (either silicone or latex is fine, graded according to size of the hole or age of the baby)
Bottle brushes
Teat brushes
A steriliser (optional)
Check our handy guide to bottles and teats here!
Making up a bottle of formula
Step 1 : Boil the kettle and let the water cool for about 30 minutes, until it has reached a lukewarm temperature. You can also do this in advance, storing the cooled boiled water in sterilised bottles in the fridge.
Step 2 : Pour the lukewarm water into the bottle before carefully adding the scoops of formula powder (levelling the powder with a clean knife or the tin's in-built level). Seal the bottle with a ring and cap, then shake gently to encourage the powder to dissolve.
Step 3 : Before feeding your baby, check the temperature of the formula by tipping a few drops on the inside of your wrist – it should feel lukewarm. Never add anything to the formula, and if your baby doesn’t finish the bottle, throw any leftover formula away within an hour.
Warming infant formula
If you are not feeding your baby straight away, place formula in the fridge immediately (store at the back of the fridge) with a cap over the teat to prevent contamination. It can be stored for a maximum of 24 hours. Once removed, it’s only safe to use for up to one hour.
The safest way to warm formula is to stand the bottle in a bowl of warm water for no longer than 10 minutes as harmful bacteria can grow in prepared formula. After warming, gently swirl the bottle to mix the formula, and test the temperature. If it’s too hot, cool it down by putting it in a bowl of cold water or by running it under the cold tap.
Microwaving bottles is not recommended because uneven heating of the milk can burn your baby’s mouth.
Cleaning and sterilising
Hygiene is essential – your baby’s immune system isn’t strong enough to fight off some diseases yet, and formula-fed infants are at higher risk of gastrointestinal infection.
You need to clean your bottles, teats, rings and caps after every feed and before you sterilise them.
Tips for cleaning bottle-feeding equipment:
Wash all bottles, rings, caps and teats in hot soapy water.
Squirt water through the teat holes and use a bottle brush to ensure that everything is scrupulously clean, getting into all those nooks and crannies, then rinse well.
Check for any cracks in the teats and throw away any damaged ones.
Rinse everything well in hot water and leave them to air dry.
After you’ve cleaned your equipment, you need to sterilise everything by boiling, steaming, or with chemicals.
Boiling - To sterilise a baby bottle by boiling, place the disassembled bottle parts into a large pot and cover them fully with water. Bring the water to a rolling boil and let it boil for at least 5 minutes to ensure all parts are thoroughly sterilised. Use clean tongs to remove the items and place them on a clean, dry surface to air dry completely.
You can buy electric (plug-in) or microwave steam sterilisers. These units 'cook' your equipment at a temperature high enough to kill bacteria.
If using chemical sterilisers , follow the instructions on the box or packet.
If you’re unsure, seek help from a professional
Don’t be afraid to take your time deciding about feeding your baby. The most important consideration is that your baby is comfortable and well-fed, and you’re able to enjoy this special (albeit exhausting!) time with your newborn. Get the information you need to make an informed decision, and if you’re not sure, consult with your health professional, who’s in the best position to give you accurate advice for your baby and his or her needs.
Beyond The Fourth Trimester - A Sustainable Approach To Health
Once the first few months with your new baby have passed you might be feeling like the haze of those early weeks has passed. You also might not be there just yet, just as each baby is different so is each pregnancy and the subsequent postpartum period. This is why it is important to be mindful of not judging how well you are doing based on other mothers who might appear to be completely back to normal with a baby who sleeps all night.
If you are still breastfeeding, many mothers report a drop in milk supply at this point often saying that they no longer feel like their breasts are as full. This is something I experienced with my first baby and thought it meant I was losing my milk supply. It is normal for the initial fullness and engorgement to diminish as your milk supply is more established at this point, and your body has adjusted to supplying what your baby needs. If you do ever feel concerned by this your Plunket nurse, local lactation consultant or the La Leche league are a wonderful source of support & encouragement.
Once those exhausting early months have passed many of the mothers I work with are keen to start focusing on reclaiming their pre-pregnancy bodies and to start dieting and exercising. Focusing on good nutrition and consistent exercise is hugely beneficial and has many positive health impacts such as increased energy, better sleep, improved mood and changes in body composition.
What is really important to be mindful of, is that changes in diet and physical activity are best to be done with an incremental approach to minimise the chances of under-fuelling yourself, drops in milk supply, injuries and adding too much pressure on yourself. It also allows you to build sustainable health habits that you are more likely to maintain long term.
I always recommend an appointment with a postpartum trained physiotherapist. They can assess your posture for diastasis recti (tummy muscle separation) and guidance on pelvic floor exercises. Women who have had caesareans often think because they haven't had a natural birth they don't need to worry about pelvic floor exercises - this isn't the case, pregnancy still takes its toll on the body so re-strengthening the pelvic floor after carrying a baby is important for all mothers.
Working with a personal trainer that specialises in postpartum exercise is a great idea. They can ensure your exercise technique is correct to avoid injury and set an exercise program that is suitable for your current fitness level that will be mindful of the changes that need to be made to a fitness program based on your requirements postpartum.
When looking at dieting I always encourage my Mum’s take a non-diet approach to focus on improving health not through restriction but with healthy nutritional choices that improve their health status not diminish it. To achieve this we focus on a nutritional approach that has a strong focus on nutrient repletion to help the body to replete nutrients that were preferentially supplied to their growing baby. Focusing on a diet full of whole unprocessed foods is the foundation for this. Most women find that this approach is very empowering, it leads to better satiety and self-regulation of eating over restriction then binge eating. When it comes to improving your diet always aim for progress, not perfection, and most importantly enjoy your meals!
Adequate protein intake is essential for tissue repair and rebuilding especially when exercising. Sources of protein include meat, chicken, seafood, eggs, legumes nuts and seeds. Protein also helps to keep you feeling full for longer. I use and recommend Clean Lean Protein powder for smoothies as it is perfectly safe for breastfeeding mums. You can use the discount code ‘mela’ to save 15% at
nuzest.co.nz
.
Eating plenty of colourful vegetables and some fruits (eat the rainbow!) is important to supply essential vitamins, minerals, phytonutrients, fibre and carbohydrate. I aim to have three fist-sized servings of vegetables with lunch and dinner.
It is important to supply yourself with some complex carbohydrate for energy and to assist with glycogen repletion after exercising. Some good sources are pumpkin, yams, kumara, and whole grains such as brown rice and quinoa.
Don't forget to incorporate healthy fats with each meal. Fats have been demonised and avoided for so long that many people are not aware of how important adequate fat intake is for health. Dietary fat is essential for the absorption of many nutrients, production of certain hormones, the supply of energy and support of cell growth. Good sources of healthy fats include oily fish such as salmon, extra virgin olive oil, hemp seed oil, avocado, nuts and seeds.
Lastly don't forget to drink your water! Aim for two glasses on rising then another 2 litres throughout the day and more when exercising. If you are a breastfeeding mum aiming to have a glass of water with each feed I find keeping a water bottle close by during the day and for those night feeds is a great idea - it’s thirsty work!
Kylie Stowe
@melawholefoods
Postpartum Nourish Bowl
Serves 1
Ingredients
120-150 grams of cooked sliced meat (or vegetarian alternative)
2 cups of salad greens
1 cup of an assortment of diced colourful vegetables
1 palm-sized serve of cooked complex carbohydrate (pumpkin, yams, brown rice, quinoa, kumara)
¼ - ½ of an avocado or 40 grams of Feta
1 tbsp of hummus
1tbsp toasted pumpkin & sunflower seeds
2 tbsp of dressing of your choice.
Method
Arrange all of the ingredients in a bowl, season, drizzle with dressing and enjoy!
My favourite dressing is made with extra virgin olive oil, apple cider vinegar & wholegrain mustard. To change up the flavours you can coat your protein in different herbs and spices the one pictured is Moroccan chicken.
Written by Kylie Stowe @melawholefoods
Matrescence - The Birth of a Mother
The first few months postpartum are beautiful and gruelling all at the same time. This transformative phase in a woman's life is referred to as Matrescence, or the fourth trimester.
Not only has a new baby been born, but so have you - the new mother.
The expectations of the modern mother are often overwhelming, we are expected to get back to ‘normal’ as fast as possible, to cook, clean, entertain guests, breastfeed, attend coffee groups, get back in shape and return to work as soon as possible. All while navigating the new role of motherhood, healing postpartum, bonding with our beautiful new baby and making time for the other relationships in our life. This often leaves new mothers exhausted and at times feeling like they are failing.
Many traditional cultures approach this postpartum period in a vastly different way. It is a time where the new mother stays home and is cared for, she is given the time and space to rest, recuperate, heal, nourish and bond with her new baby. The new mother is fed warming and nourishing meals such as soups and tea which assist in healing and establishing a healthy milk supply, this often continues for at least the first forty days postpartum.
Being a mother of four myself and living away from our families, the early postpartum phase was at times really hard and lonely. As much as I would have loved to have 40 days of being cared for, it just wasn't realistic or possible. I thought about this a lot, knowing this is the same for many of the mothers I work with.
With this in mind I considered ways I could nurture myself and my new baby. Good nutrition is hugely important for healing post birth and to support the radical shift in hormones, sleep deprivation and subsequent exhaustion. As a pregnant woman it is common to stay well-nourished during pregnancy when you are growing a baby, yet incredibly common for a new mother to start dieting soon after birth to get her body back. One thing I always like to remind new mothers who are breastfeeding is that you are still nourishing a baby, they are just outside of your womb now. Nutrient intake is still just as important in the postpartum phase as it was during pregnancy, a mother's nutrient status directly affects milk quality and quantity and her own wellbeing. This highlights the importance of not restricting food intake but instead focusing on a diet rich in nutritious whole and unprocessed foods.
In the last blog post I spoke about the importance of meal preparation, it really is a life saver in those early months to ensure you are adequately fuelled. Take family and friends up on the offers of meals, babysitting older children and housework. You do not need to do it all, I found personally, that some of the most unrealistic expectations were the ones I placed on myself.
During those early months focus on warming slow cooked meals, such as casseroles, stews, broths and soups, these are nutrient packed and easy on the digestive system. The early postpartum weeks are a nutritionally expensive time where you are recovering from pregnancy, labour and birth, which is comparative to running a marathon, and also possibly healing from a caesarean or episiotomy. Your nutrient and calorie requirements are actually higher now than they were during pregnancy.
This is also an incredibly important time to stay adequately hydrated, as a rule I made sure that every time I breastfed my baby I would have a glass of water or breastfeeding tea (I love Artemis breastfeeding tea) then once a day would have a lactation smoothie and warm cup of bone broth (the Nutra Organics powder is really convenient). Incorporating all of these different things means you get the added benefits of nutrients and fluid to help you stay hydrated and nourished.
You will probably be told countless times to sleep when your baby sleeps. This can be really hard when you can think of a million other things to do - hello warm shower and hot cup of coffee! But it really is important to get in as much rest as possible because the prolonged sleep deprivation really does catch up on you eventually. If you find you really struggle to nap you could try a short guided meditation to relax and take some time to simply breathe, the Headspace app is great for this and offers short 3-5 minute guided meditations.
The recipes in the previous blog posts are great for this postpartum period. The recipes that follow are great quick options for breakfast that can be prepared in advance and kept in the fridge to just grab when needed.
From one mother to another don’t forget just how important it is to care for yourself as you do your baby. As the saying goes you can’t pour from an empty cup. If you are interested in a deeper look into the importance of this postpartum phase I highly recommend the book ‘The First Forty Days: The Essential Art of Nourishing the New Mother’ it is also packed with lots of nutrient rich yummy recipes.
Kylie Stowe
@melawholefoods
Overnight Cinnamon & Apple Oats
Serves 1
Ingredients
1c unsweetened coconut & almond milk
1 Tbsp almond butter
1/2c uncooked steel-cut oats
Pinch of cinnamon
Pinch Himalayan salt
1 scoop of Nuzest Vanilla Clean Lean Protein (safe in pregnancy & breastfeeding)
½ a grated apple
Toppings
2 tbsp blueberries
1 tbsp of hemp hearts
1tbsp of toasted almond slices
Method
In a bowl whisk together the nut milk, nut butter, protein powder, cinnamon until smooth.
Mix through the oats, apple, salt, and any other optional additions and put into a mason jar or container with a lid and refrigerate overnight.
Remove from the fridge, you can gently heat this or serve it cold. Additionally prior to serving you can top with hemp seeds, almonds and blueberries if desired.
The protein powder is available at www.nuzest.co.nz use the Code Mela at checkout for a 15% discount.
Lactation Smoothie
Serves 1
Ingredients
1c unsweetened coconut & almond milk
2 tbsp greek yoghurt
2 scoops of Clean Lean Protein
2 tbsp of steel cut oats
1 tbsp of brewer’s yeast
1 tbsp LSA
½ a banana
¼ c of blueberries
Method
But all of the ingredients into a blender and blitz.
10 essentials for your baby’s first aid kit
Be ready for emergencies and trips away
You’ve Pinterested your dream nursery, sussed the decor and ticked off all the big purchases like a cot, pram and capsule. The reality of being responsible for a tiny person can take a while to sink in, and usually, a first aid kit for your baby isn’t top of mind.
While you might have a couple of items like a thermometer and tiny nail clippers on your radar, a comprehensive first aid kit will set you up for years to come. It’s also easy to pop in your bag for trips away.
Be sure to include these ten essentials:
Thermometer
– a thermometer you can trust can give you so much assurance. A non-contact thermometer like the
NUK Baby Flash Thermometer
makes the process super easy, and can even be used to see how hot your baby’s bath or food are too!
Nasal decongestant and saline spray
– unfortunately, it's only a matter of time before your little one gets their first cold and it usually means trouble feeding and sleeping. Since it’s a good few years until they can learn to blow their nose (usually around aged 2), a
nasal decongestant
combined with a saline nasal spray can help de-stuff and make feeding and sleeping a little easier.
Nail clippers
– cutting tiny nails for the first time can be a truly frightening experience and even worse, they seem to grow at lightning speed! Having some specific
clippers
on hand to keep nails short will prevent him from scratching himself.
Emergency contacts
– avoid scrambling on your phone by keeping important numbers like
PlunketLine
,
Healthline
and your local GP in an easy-to-find spot in your first aid kit – consider taping them to the inside of the lid.
Pain relief
– some form of over-the-counter pain relief such as liquid paracetamol or ibuprofen in your baby first aid kit can come in handy at all hours of the day or night. While you should always consult a professional (either your GP or an after-hours service) before administering any type of medicine, having this at the ready for fevers and minor aches and pains saves a trip to the pharmacy.
An oral syringe
– getting medicine into a baby can be tricky.
The Haakaa Oral Syringe
is an affordable, reusable syringe that is easy to use and easy to clean.
Tweezers
– even babies can get splinters!
Rubbing alcohol swabs
– grab a stash of these sterilising wipes to keep thermometers, tweezers and scissors clean.
Plasters and antiseptic spray –
even before they’re on the move, cuts and scrapes can happen. When they start moving, cuts and scrapes seem to happen every day! Disinfecting these and covering them with a small
plaster
will help them heal much faster.
Gas relief drops
– when burping doesn't seem to cut it, try infant gas relief drops.
Learn more – take a course
In addition to a well-stocked first aid kit for your baby, going along to a course specifically designed for dealing with littlies in an emergency is a great investment. Organisations like
Plunket
and
Red Cross
regularly hold affordable short courses designed to give you the confidence and basic skills needed to deal with emergencies until help arrives.
The baby countdown
8 ways to ease discomfort at the end of pregnancy
For most women, the last months of pregnancy aren’t exactly comfortable. Your baby is large and heavy, which puts pressure on your organs, joints, and muscles, causing pain and discomfort. Eating can be difficult because your stomach is constricted, and you may have very low energy levels. Even worse, it can be tricky to get enough sleep – your changing body can make it hard to get comfortable in bed.
Even if it seems endless at the time, pregnancy doesn’t last forever. And while you are coping with the various aches and pains of late pregnancy, there are a few ways to make yourself more comfortable (or less uncomfortable, at least).
Here’s our guide to getting through the last few weeks:
1: Better sleep
There are a few options when it comes to getting comfy at night. Many women swear by pregnancy-specific body pillows that help support the belly, while others use a couple of standard pillows – one under the stomach, one between the legs – to help them find a comfortable sleeping position. You can also try sleeping in a different place – a couch or recliner could be more comfortable than a flat mattress.
2: Nap time
Whether you’re sleeping at night or not, a daytime nap can make a huge difference to your energy levels. Of course, if you’re working full time or have older children, this may not be so easy. If you can’t nap, lie down as much as you can – this takes pressure off your hips and lower back.
3: Ask for help
There’s no shame in asking for help. Get your partner to tie your shoes or rub your back, ask friends or family to babysit older children so you can nap, and consider using a meal delivery or cleaning service to take some of the pressure off.
4: Food choices
Try to eat a good breakfast with a mix of proteins, fats, and carbs, to help give you the energy you need to make it through the day. The rest of the time, you may want to eat smaller, more frequent meals – if the baby is constricting your stomach, it can be uncomfortable to eat full-size meals.
5: Make time for movement
Now is not the time to hit the gym, but some form of gentle exercise can help relieve bloating, ease aching muscles, and boost your energy. Slow walks are a good option, and swimming is even better – it won’t impact your joints, and because you’re supported by water, the heaviness and pressure on your body is temporarily alleviated.
6: Pain points
Many women suffer from back and hip pain in late pregnancy. Warm baths or showers, foam rollers and back rubs, and even gentle pregnancy-yoga can help lessen this discomfort. Or try sitting backwards in a chair, with your arms on the backrest and your belly on the seat. This gives your belly support, and relieves the pressure on your lower back for a few precious minutes.
7: Stress less
Physical comfort isn’t the only thing that suffers in late pregnancy. The last weeks before birth can be a time of stress and anxiety, particularly the first time around. It’s a good idea to read about the birth process and talk to experts, but try not to listen to birth stories shared by friends and family. People love to share their horror stories, but they’re more likely to scare you than help you prepare for your own birth.
8: Take it easy
Give yourself permission to take it easy for the last month or two. The house doesn’t need to be perfectly tidy, older kids will survive with a bit more screen time, and you don’t need to entertain friends or go to every social event on the calendar if you don’t feel up to it. Don’t forget to treat yourself too – you might want to do some online shopping or send your partner out for your favourite snacks. There’s nothing wrong with staying in and focusing on your comfort for a few weeks.
When the waiting is over and your baby finally arrives, everything changes.
Be prepared for bringing your newborn home with our Essentials Checklist
here
.
The Pretty Brave Stella Baby Bag in Black colour fits all the essential items for modern parents on the go, whilst the latest prints and detailing enable it to double as a weekend or gym bag. Packed with features including a padded change mat, 5 internal pockets, removable padded shoulder strap, insulated internal bottle holder and pram clips, the Stella Baby Bag is the only bag that new parents will be needing this season
Wrap your little one in pure love with our timeless Dimples Cotton Classics. This all-white cotton babywear collection is made and hand-emboidered in NZ and features the iconic Dimples Bee. We love natural fibres for baby clothing. This collection is made from 100% certified organic cotton that's oh-so-soft on your little one's delicate skin.
This sunhat is a must have accessory to cover your baby’s head and face from the harsh sun. The wide brim ensures your baby’s eyes are sheltered. The unique textures and colours make it easy to mix and match so you and your little one will be ready for some fun in the sun!
Perfect for growing kids transitioning from a sippy cup to a drink bottle, the Drink Bottle Junior is designed for young children ready to take the next step in independent drinking. It’s easy to carry, simple to open, and offers free-flowing hydration that can handle even the biggest sips. The bottle is leakproof when the lid is securely closed, and the sturdy handle makes it easy to carry and remove from preschool bags. With a capacity of 380mL, it’s the ideal size for toddlers and preschoolers. The modular design allows the Drink Bottle Junior, insulated drink bottle base, and lids to be interchangeable.
Aqua+ 99.25% purified water wipes, Dermatologically tested on Sensitive Skin. This Aqua+ water wipes are the highest quality and super gentle for even the most sensitive little people.
Aqua+ 99.25% purified water wipes, Dermatologically tested on Sensitive Skin. This Aqua+ water wipes are the highest quality and super gentle for even the most sensitive little people.
The Lassig Changing Organiser allows you to bring your changing necessities with you wherever, whenever!
Designed with ample pockets and compartments to hold spare nappies, creams and a change of clothes - fitting into any handbag. The added water-repellent wet compartment allows you store wet clothes or used nappies separately from other pockets.
Keep your things organised and easily accessible with this handy Changing Organiser.
It also comes with a padded change mat so you are equipped for accidents anywhere you go!
The Lassig Changing Organiser allows you to bring your changing necessities with you wherever, whenever!
Designed with ample pockets and compartments to hold spare nappies, creams and change of clothes - fitting into any handbag. The added water-repellent wet compartment allows you store wet clothes or used nappies separately from other pockets.
Keep your things organised and easily accessible with this handy Changing Organiser.
It also comes with a padded change mat so you are equipped for accidents anywhere you go!
The Lassig Changing Organiser allows you to bring your changing necessities with you wherever, whenever!
Designed with ample pockets and compartments to hold spare nappies, creams and change of clothes - fitting into any handbag. The added water-repellent wet compartment allows you store wet clothes or used nappies separately from other pockets.
Keep your things organised and easily accessible with this handy Changing Organiser.
It also comes with a padded change mat so you are equipped for accidents anywhere you go!
Purely Baby Disposable Changing Mats are absorbent, compact and disposable, perfect for changing your baby on the go.
Our mats are perfect for changing your baby whilst on the go. The compact folded size makes them ideal to fit into your bag and makes changing baby’s nappy easy and simple, wherever you are. Designed to offer maximum comfort and protection to your baby, no more cold changing areas! Purely Baby® changing mats have an extra soft breathable top layer to promote rapid absorption of liquid into the mat, with a waterproof film backing sheet to catch any ‘accidents’.
The BIBS Bandana bib is made of 100% GOTS certified organic muslin cotton. The dribble bib consists of multiple layers to ensure maximum absorbency and can be used to catch drool and regurgitation after feeding.
It can also be used as a fashion accessory like a neck warmer under outerwear to keep warm in cold weather as the soft fabric covers the baby’s neck. The baby bib is a must-have accessory to your BIBS pacifiers, and it comes in matching colors for you to mix and match your pacifiers to the bib. In addition, it features a cute pocket that can hold a pacifier, so your child always has its favorite pacifier close.
The BIBS Bandana bib is made of 100% GOTS certified organic muslin cotton. The dribble bib consists of multiple layers to ensure maximum absorbency and can be used to catch drool and regurgitation after feeding.
It can also be used as a fashion accessory like a neck warmer under outerwear to keep warm in cold weather as the soft fabric covers the baby’s neck. The baby bib is a must-have accessory to your BIBS pacifiers, and it comes in matching colors for you to mix and match your pacifiers to the bib. In addition, it features a cute pocket that can hold a pacifier, so your child always has its favorite pacifier close.
