Refined grains go through a milling process that removes the bran and the germ, which eliminates most nutrients. Examples of whole grains include: 1  Whole wheat and whole wheat berries, whole wheat bulgur, whole wheat couscous, and spelt. 2  Brown rice. 3  Corn, whole cornmeal, polenta, and popcorn. 4  Oat groats, steel-cut oats, rolled oats. 5  Whole rye.
Thereâs no hard rule as to when your period will return post-baby â it can vary from woman to woman, and pregnancy to pregnancy. Here are some general guidelines. Women who bottle-feed can see their menstrual cycle return within six weeks of birth â and most will have menses back by ten to twelve weeks.
Here's a guide to contraception after the birth. It depends on how you're feeding your baby. Your periods will return any time from about six weeks to three months after your baby's birth if you are formula-feeding or combining breast and formula feeds. You are fertile two weeks before you have your period. So even if you're not ready to have sex just yet, you will need to start using contraception from three weeks to four weeks after your baby's birth (Cole 2011) .