The Perfect Labor and Postpartum Food


Bone broth is probably the world’s perfect food, and one that you should be enjoying daily, pregnant or not. It does wonders for digestion, is ultra healing, and is a nutrient powerhouse.

During labor, Bone broth can provide you with energy, ease nausea (due to the gelatin content), and best of all is considered a “clear liquid” which most hospitals prefer you drink in lieu of food. In regards to the Postpartum period, bone broth can help aid the healing process and help your body recover more quickly. Here are just a few of the benefits:


Your joints have been through a lot over the past 9 months. Your tendons, ligaments, and skin have all seen lots of pushing and pulling as your body has grown to accommodate your growing baby. Bone broth contains the healing benefits of collagen, elastin, gelatin, and hyaluronic acid to help nourish and strengthen your joints.


Bone broth is packed full of minerals that are easily and quickly absorbed by your body, and better than any supplement you can buy. Calcium, magnesium, iron, phosphorus, silicon, and other trace minerals are vital to your overall wellbeing and recovery. Adding the apple cider vinegar to the cooking process helps pull even more minerals out of the bones.

Liver Detox:

Your liver works double time during pregnancy to not only filter toxins and fluids from your body but your baby’s body as well. Remember, your blood volume increases by 50% during pregnancy, so your liver is in high demand during that time. After pregnancy, the liver is still working overtime to return your body to homeostasis in its non-pregnancy state. Bone broth is a traditional liver tonic and can be extremely beneficial as a daily addition to your diet.


You lose a LOT of fluid during labor- blood, sweat, tears, amniotic fluid, urine. Then your body begins to make breast milk which requires even more hydration. Bone broth is not only hydrating, but as you can see from above, is nourishing as well. Much better than commercially made, sugar-laden drinks like Gatorade and fruit juices.

The following is my go-to recipe for Chicken Bone Broth. There are tons of great recipes out there, but I’m all about simplicity and it’s actually pretty tasty. I suggest putting the broth in ice cube trays and freezing it for those weeks after birth when things are crazy. You can keep the broth in the fridge for up to 5 days before discarding.


  • Crockpot
  • 1 whole pastured chicken
  • Chicken feet (Found at most farmers markets. They look gross but are a powerhouse for the good stuff)
  • 1/3 cup Apple Cider Vinegar
  • Peppercorns (I get them in the bulk section at Whole Foods. Experiment. I like the pink ones)
  • Lemongrass – handful
  • Celery
  • Onion
  • 6 or 8 Garlic Cloves, chopped
  • Filtered water


  • Put all ingredients in Crockpot.
  • Set on low for 24 hours.
  • When finished, strain and put into glass mason jars or freeze.
  • There will be a layer of hard fat on top as it cools. You can discard or use for cooking.
  • If the broth looks like Jello when cooled, you know you’ve got a good batch- that’s the gelatin!


5 Rounds:

Row 1 minute

Rest 1 minute

400m recovery walk

5 Rounds:

DU or SU 1 min.

Rest 1 min.

400m recovery walk


  • If you do not have access to a rower, you can run or walk.
  • The goal is to work on raising and lowering your heart rate. During your 1 minute rest periods, focus on deep breathing to bring your heart rate down and recover.
  • This is great labor prep.




1 comment to " The Perfect Labor and Postpartum Food "
  • brittney

    Hi! LOVE this post! maybe a dumb question, but I’m wondering if you use a whole chicken with the raw meat, or just the skeleton bones of it? I would assume you could cook the whole chicken with the meat this way, but I wasn’t sure.

    Thanks for all of your awesome material!!

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