Introducing Liv Kaplan to M. Magazine.
Liv is a Holistic Nutritionist and wholefood cook living in Bondi. She's recently become a mum, and is in her postpartum phase with a four-month-old baby boy along with her two wonderful step-sons.
Liv believes that eating well is the most basic form of
self-care. We chat about nutrition, how to incorporate simple practices and ingredients to fuel your body throughout pregnancy to postpartum, particularly during post-birth recovery.
⸻
Congratulations on the birth of your baby boy!
How does it feel being a mum? What are you enjoying the most?
Thank you! I feel really at peace with life. I’ve always wanted to be a mum, and now that I have my son, it’s like everything has clicked into place. It just feels right, like I don’t need anything else.
Nutrition has been a part of your life for a very long time. How did you incorporate your knowledge of eating and foods during your pregnancy?
Nutrition has always been incredibly important to me, and that only deepened during pregnancy — I wanted to give my baby the best possible start. I truly believe food is powerful, and we’re so lucky to have choice in how we nourish ourselves. My philosophy is rooted in whole foods, as close to nature as possible: fresh organic fruit and vegetables, nourishing animal proteins, and plenty of extra virgin olive oil (my favourite ingredient!). I focused on whole food nutrition rather than relying on supplements. Nature really knows best, and I believe food provides more than any pill ever could.
What did you focus on eating those first few days post-birth?
My priorities post-birth were much the same as before: nutrient-dense, satisfying whole foods. I craved slow-cooked meats, bone broth, chocolate, smoothies, fresh fruit, and coconut water. I gave birth in January, so it was hot and I really wanted all the hydrating, refreshing foods. And I didn’t hold back on my favourite treats like chocolate and halva (my favourite dessert) — anything that would nourish and energise me.
What are the best meals to eat post-birth for recovery?
Slow-cooked meats and bone broth.
These warming, nutrient-rich foods are incredibly restorative for the
body and the soul.
As a breastfeeding mum, what are your priorities for diet to encourage a good milk supply?
Hydration is everything. I make sure I’m drinking plenty of filtered water with a pinch of Celtic sea salt for electrolytes. You get so thirsty breastfeeding! Beyond that, it’s about eating abundantly. Your body needs extra protein and calories, so I focused on getting plenty of both to support milk production.
How have you found your breastfeeding journey so far?
The highs and the lows?
I’ve absolutely loved breastfeeding, but it hasn’t been without its challenges. The hardest part was the nipple pain in those first few weeks, along with the surprising pain of uterine contractions during feeds. I didn’t expect that, and it was incredibly intense. I’d take deep breaths just to get through latching. I remember thinking, “How will I make it to 12 months if it stays like this?” But thankfully, the pain passed and now feeding is totally comfortable.
The best part has been watching my baby grow and thrive from breastmilk alone. It still amazes me that it’s all they need.
Time is a bit of a luxury with a newborn! What are your tips and tricks for whipping up meals throughout the day?
Absolutely, time becomes this precious commodity. My biggest tip is to ask for help and accept support wherever you can. In those early days, you’re often pinned under a baby, feeding or cuddling. Having someone who can make you a meal and serve it to you on the couch is pure gold.
Breastfeeding makes you so hungry + thirsty! What can we do to make sure we’re keeping up on fuel? Are there any snacks you recommend?
Definitely! Here are some of my go-to snacks:
• Roasted nuts
• Oat bars or cookies
• Biltong
• Fresh fruit
• Smoothies
• Coconut water
• Boiled eggs
Anything you can prep ahead or grab with one hand is key.
Your favourite recipe you’d love to share as a postpartum mum.
For something nourishing, my Super Nutritious Cottage Pie.
The ultimate comfort food matched with the ultimate nutrition, this hearty dinner is a family favourite. Boosted in nutrition with grass-fed beef mince, bone broth, and
freeze-dried beef organs, it provides a wholesome and delicious meal for everyone,
and it’s gluten-free too.
For something sweet, my Superfood Prune & Pecan Rocky Road.
If you want an indulgent yet healthy dessert you can prepare in advance, this scrumptious rocky road is to die for. Packed with fiber-rich Sunsweet prunes that pair perfectly with super dark chocolate, this simple treat will definitely satisfy your sweet cravings without the extra sugar.
Your favourite postpartum products you’ve loved for
both you and baby.
I’ve really loved my Hydroflasks. I use them for water and herbal tea. They keep drinks hot or cold all day, which is such a luxury when you’re busy or distracted.
My stretchy baby wrap has been a lifesaver. I had dreams of baby wearing when I was pregnant and I certainly got what I wished for. For the first ten weeks my baby only slept on me or in the wrap!
And finally, a wireless night light. Mine’s shaped like a smiling cloud! It’s been essential for night time feeds to keep the light low and relaxing. I just stick it on the bed next to me when feeding.
We’re so happy to see you in Mumma Milla.
We’d love to hear your thoughts on how the leakproof bras have helped you through your breastfeeding journey so far.
I absolutely love them! They’re so comfy, perfect for lounging at home or wearing out and about. I love that they’re cute, super practical, and save me from wet patches and stained clothes. I’ve even worn them to a mums and bubs Pilates class!
Follow Liv here and see her wonderful recipes here
