Raising Healthy Mothers: Recent Episodes

Tasha D'Cruz

Raising Healthy Mothers is a podcast for mothers, whether you're pregnant, just given birth, or are two years postpartum. If you’re looking for a natural, calm, healthy start to motherhood and you’re after some inspiration to help you get started, then you’re in the right place.

I believe the first 1000 days of motherhood - from conception to 2 years postpartum - is vitally important to get right from a health point of view. But it's so easy to get overwhelmed! This podcast is about feeling supported and crafting your very own village so you can embrace motherhood with confidence and joy.

Each week I focus on a topic that I think is important for a mothers’ health and wellbeing, and I’ll be bringing guest experts on to talk about how they support new mothers.

You finally get a pocket of time to yourself… and then spend the whole thing deciding what to do with it.

By the time you've scrolled through WhatsApp, picked up a stray sock, and stood staring at the kettle, the moment's gone. You were desperate for rest... so why didn't it feel restful?

This week's episode explores what's really making rest feel impossible, even when you're doing "all the right things". If you've ever thought, "Why can't I switch off?", this one's for you.

In this episode, I talk about:

Why your nervous system doesn't register "rest" as safe anymore
How mental load is quietly draining your capacity all day
The link between emotional labour and feeling like rest doesn't count
What true rest actually looks like in this season of motherhood
Three gentle ways to make your body feel more supported this week
The dinner planning tools that can take something off your plate (literally)

If dinner is one of the biggest drains on your energy, Dinner on the Table can help. It's my complete system for planning nourishing meals in a way that fits around your life, including how to use up leftovers, prep smarter, and stop reinventing the wheel every night.

And if that still sounds like too much? The Weekly Table does the thinking for you, with 5 meal ideas sent straight to your inbox every Friday.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

It's 5 o'clock and you're staring at the fridge looking for inspiration. You're out of energy, out of ideas, and dinner still needs to happen. You wanted to cook something nourishing — but now you're wondering what on earth to do with that butternut squash you bought three days ago with good intentions.

If dinner has become the hardest part of your day, this episode is for you. This week, I'm exploring why dinnertime feels like such a pressure point — and why the problem isn't your organisation, your motivation, or your (lack of) meal plan. I'll share what's really going on when sugar cravings creep in, and how you can bring more ease to feeding your family without needing a complete overhaul.

In this episode, I talk about:

Why decision fatigue hits hardest just before dinner
What late-afternoon cravings are actually trying to tell you
How the invisible work of motherhood quietly depletes you
The grief of the gap between how you thought it would feel — and how it is
Why meal planning feels helpful in theory, but impossible in practice
One simple shift that can take the pressure off your plate

If you're ready for dinner to feel less heavy, download my free guide: Hassle-Free Template Meals.

Discover my 6 flexible meal formulas, each with 7 flavour ideas, designed to help you cook in a way that works for your real life. It's not about getting it perfect. It's about making food decisions feel lighter.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In this episode of Raising Healthy Mothers, I share a story I came across of a mum in her early 40s who was told to go on antidepressants and have CBT when she went to her GP with what she thought was symptoms of perimenopause and was wondering about HRT.

This was a frustrating experience for her, so in this episode I talk about:

Why symptoms of perimenopause can start earlier than many expect
What's happening with your hormones beneath the surface
How symptoms like brain fog, migraines and anxiety reflect your body recalibrating, not breaking down
Why short appointment times make it tricky for GPs to fully explore what's going on at an early stage
The small nutrition and lifestyle tweaks that can help you feel more balanced and resilient

If you are noticing changes in your cycle, mood or energy, please do speak to your GP, and if you would like support to explore the nutrition and lifestyle side of perimenopause, you can find out more about working with me 1:1 at tashadcruz.com.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

It's Halloween, which means pumpkins, costumes… and a mountain of sweets about to take over your house. If you've ever found yourself hovering over your child's treat bucket wondering, "Should I let them eat it all? Should I ration it? Should I hide it behind the kale?", then this episode is for you.

This week, I'm unpacking the big Halloween sugar dilemma – not with guilt or control, but with calm, practical guidance on how to help your children build a healthy relationship with food. I'll share how I approach Halloween in my own home, what I say to my kids about sugar, and how to help them tune into their bodies so they can enjoy treats without guilt or obsession.

In this episode, I talk about:

What to do when your child brings home a mountain of sweets
How to talk about sugar without using words like "good" or "bad"
When (and why) to limit sweets for toddlers under two
How to help older children learn self-regulation around sugar
What to do when you're the one tempted by the leftover sweets
Why these moments build long-term food trust and calm around eating

If every mealtime feels like a battle, or you're struggling with a fussy eater, my on-demand workshop How to Feed Your Fussy Toddler will help you bring more calm to your table. It's £25 and you can watch it in your own time, in short, easy-to-digest sections.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week's episode is a little different — it's an Ask Me Anything. These are the kinds of questions that come up inside my Resets, in The Weekly Table community and with 1:1 clients — the everyday, real-life questions about food, cooking and staying well when life feels full-on.

As always, there's a running theme through my answers: it's not about perfection. It's about flexibility, instinct, and finding what works for you.

Here's what we cover in this episode:

Whether you should follow a meal plan exactly or just pick and choose what fits your family (and how I really feel about meal plans)
If shop-bought foods like falafel, soups or sauces are "good enough" — and what to look for on the label
The truth about mushrooms — are the exotic ones really better for immunity, and what's actually hiding in the stalks of your chestnut mushrooms
Simple swaps for "wellness" ingredients like cacao nibs and enoki mushrooms, without losing their benefits
Whether it's OK to fall asleep to a podcast and how to make your bedtime phone habits less disruptive
Freezing ginger, garlic or lemon — does it change their nutritional benefits?
How to stay on top of cooking and meal planning when life feels chaotic (including why progress over perfection always wins)

If you love this kind of practical, gentle food chat, you'll love The Weekly Table — my weekly meal-plan subscription that's more like a guide than a rule book. Each week you get:

Real-life, family-friendly meal plans
Flexible prep tips and leftover ideas
Nourishing recipes for when you've got 30 minutes or less

Join via Substack: https://tashadcruz.substack.com.

And if you have a question you'd like me to answer in the next AMA, send me a WhatsApp message — I'd love to include it.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

You probably already know what to do to feel healthier: eat more veg, get enough sleep, move your body, drink some water.

But if you're anything like most mums I work with, the hardest part isn't knowing what to do. It's finding the space and energy to actually do it.

In this episode, I'm talking about what happens when you finally put your own needs first, not in a grand, self-care-day kind of way, but through small, steady actions that build resilience and help you feel more in control of your health and your life.

You'll hear real stories from clients who moved from exhaustion to energy: one who went from "I'll never have time to run again" to completing her first marathon, another who broke the afternoon sugar-crash cycle, and one who found the strength to start working out again after years of burnout.

In this episode, we cover:

Why knowledge alone isn't enough to create real change
How small, consistent shifts can transform your energy and calm
The power of eating for steadiness — especially at breakfast
What resilience looks like in everyday mum life
One simple mindset shift to start prioritising yourself today

If you missed the Winter Wellness Reset, my Gentle Nutrition Kickstarter is the perfect next step — a short, focused way to get personalised tweaks that boost your energy and help you feel stronger heading into winter.

Find out more here.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week, we’re talking about how to make this winter feel different from last year — no more resigning yourself to catching every bug your kids bring home. It all starts with being prepared. When your kitchen, mindset, and freezer are ready, you can move through winter feeling calm and resilient instead of frazzled and depleted.

In this episode, I share:

The key difference between powering through winter and feeling steady and strong
How to stock your pantry and freezer so you can throw together immune-supportive meals fast
Why soups, stews, and stocks are your body’s best friend when illness hits
How to use freezer dump bagso make nourishing meals effortless
Simple prep steps to take this weekend to feel more in control when the next cold arrives

If you’re ready to stop being knocked flat by every cold and start feeling stronger, calmer, and more resilient this season, join the Winter Wellness Reset.

In just two weeks, you’ll learn exactly how to support your immune system, nourish your body, and prepare your kitchen so you can finally get through winter well.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

The season of snot has officially arrived. Colder days, darker evenings, kids bringing home all the germs… it can feel like one endless cycle of coughs and colds.

But you don’t need a complete health overhaul or a cupboard full of supplements to get through winter stronger. In this episode, I share my simple 5 S framework for building everyday immune resilience without the faff.

Inside you’ll hear:

Why immune health isn’t about “boosting” but about resilience
The 5 Ss of immune health, and how to use them as levers, not rules
Practical, doable ways to support yourself (even when the kids are waking you at night)
How small, consistent tweaks add up to better energy, fewer bugs, and more peace of mind

🎧 Listen in to choose one S to focus on this week — and notice the difference it makes.

✨ Want support to actually put this into practice? My Winter Wellness Reset is coming up in a couple of weeks. We’ll build all 5 Ss into our meals and rhythms together, with community support and accountability to keep you going. Join the waitlist here: tashadcruz.com/waitlist

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers I’m diving into why meeting your own needs isn’t selfish; it’s essential. Ignoring them leads to depletion: brain fog, mood swings, constant irritation, frequent illness, or just that sense of exhaustion that never quite lifts.

When you start to re-fuel yourself with the nutrients, rest and boundaries you’ve been missing, you shift back into the steady, calm, good-humoured mum you want to be, and that has a ripple effect on your whole family.

What you’ll learn in this episode:

Why depletion is more than just “being tired”
The hidden costs of constantly pushing through
How nourishing yourself changes family life, from calmer mealtimes to smoother mornings

Action step for today: Notice one moment where you usually ignore your needs, and make a different choice.

And if you’re listening in the week this goes out (24 September 2025), it’s not too late to join the Back to School Self-Care Week.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

You already know self-care matters. You don’t need another lecture on why. What you need is something that actually works in the season of motherhood you’re in right now.

In this episode, I’m cutting through the excuses and showing you how to prioritise yourself — even when the kids still wake in the night, even when mornings feel chaotic, even when it feels impossible.

I’ll share:

The mistake I made with “perfect” morning routines (and why they don’t last)
How micro-rituals can give you five minutes of calm that shift your whole day
Practical examples you can slot into your life immediately
The trick to anchoring rituals so they stick long term

Self-care doesn’t have to be complicated. It doesn’t have to be all-or-nothing. One five-minute ritual, repeated consistently, will change how you feel and how you show up for your family.

✨ Your action step: Choose one ritual this week, anchor it into something you already do, and commit to it daily.

And if you’re ready for support, join me for Back to School Self-Care Week starting Monday — you’ll get daily small steps that actually fit your life, with other mums cheering you on. Join us here.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Self-care isn’t one-size-fits-all, and if you’ve ever tried to copy someone else’s perfect routine only to feel like a failure, this episode is for you.

As mums, our seasons change constantly, from newborn fog to toddler chaos to the school years. And on top of that, the seasons of the year – summer holidays, back to school autumn reset and winter hibernation – have their own impact on our energy and routines.

In this episode, I share how to recognise the season of motherhood you’re in right now and how to choose simple, five-minute actions that actually fit your life. This isn’t about guilt or doing more; it’s about finding the right thing for this moment, and giving yourself permission to adapt as life changes.

In this episode I talk about...

Why copying other people’s self-care routines will never work for you
The two season lenses you need to think about
How your energy naturally rises and dips with school terms and holidays
The one question to ask yourself to make self-care realistic right now
How a 5-minute action can shift your whole day

At the end of this episode, ask yourself “What season am I in?”. Then choose one five-minute action that matches where you’re at today.

Ready for a self-care reset? Join me for a free Back to School Self-Care Week, starting 22nd September. Over seven days I’ll guide you through five-minute self-care actions that fit your real life; no elaborate morning routines required. You’ll get daily prompts, support, and accountability to help you finally put yourself on the list. Click here to join.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I’m wrapping up Season 14 with something a little different – a roundup of all the episodes of the season – shortened snippets so you get a flavour of what I talked about. It’s an hour of listening from the best of the last 3 months!

From gut health to mental load, from seasonal eating to small systems that make mum-life feel smoother – this season has followed the ups and downs of my real life, in real time. Whether you’ve listened to every episode or you’re just joining me now, this recap will help you catch the highlights, reflect on what’s resonated, and decide what to listen to next.

Ultimately what I discover in editing this episode is how strong my firm belief is in the power of small changes for big impact in your life for the long term.

Here are some resources mentioned throughout…

Dinner on the Table: My meal planning guide for 30-minute weeknight dinners
The Weekly Table: My meal plan subscription for real-life mums
Join the waitlist for the next Reset: A one-week food-focused nutrition reboot

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Evenings used to be the most chaotic, exhausting, stressful part of my day — hungry, grumpy kids, a cluttered kitchen, no idea what to cook and a general sense of being completely overwhelmed.

In this episode, I’m sharing the real-life systems I’ve (accidentally) set up over time to make evenings feel calmer and easier, and me feel way less resentful. From clearing the kitchen before cooking, to setting the table as a team, to getting dinner on the table on time — these small changes have had a huge impact.

It’s not about doing things perfectly. It’s about finding what works for your family and slowly building habits that support your energy, your mental load and your evenings.

We’ll talk about:

How I finally cracked the code on getting dinner ready by 6pm
The routine that keeps the kitchen tidy before bedtime
Why involving the kids at every stage helps them feel like part of the team
The surprising key to making it all work (spoiler: it’s meal planning!)

If dinner time is your daily stress point, this one’s for you.

Mentioned in this episode:

{10.9} Do Children Need Toys? Learning to Play, Playing to Learn with Alexis Ralphs
Subscribe to The Weekly Table before 31 July and get a month’s worth of meal plans for free. Let me plan your meals for you, in your inbox every Friday so you know exactly what’s for dinner every night (and get it done in under 30 mins!)

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

What do you eat when you're exhausted, touched out, and just don’t feel hungry… but you know your body needs something?

Whether you’re recovering from illness, living with long-term fatigue, or simply can’t face another meal, this episode is here to guide you through simple, low-effort ways to nourish yourself when eating feels like a chore.

I share practical food ideas, nutrient essentials for healing and energy, and how to gently support your body with small, snacky meals when you don’t have the time (or appetite) for anything more.

You’ll hear:

Why it’s important to eat something — even when you don’t feel like it
Key nutrients that support mood, energy and recovery
Practical ideas for mini meals, grab-and-go snacks, and nourishing sippable options
Realistic tips for low-capacity days, without the guilt (including why ice cream is a good idea)

This one’s especially for you if you’re burnt out, feeling low, or in recovery — and need a calm, doable way to keep yourself going.

Episodes mentioned:

{11.12} What to Eat to Recover from a C-Section
{3.1} The First 3 Weeks: What to Eat to Recover from Birth
{13.10} How to Cut Through the Brain Fog Without the Caffeine

My RECOVER package is specifically designed to help mums like you find the energy they need to feel more like themselves again. Over six months, we'll work together to uncover the root causes of your low energy, manage symptoms, and address any nutritional deficiencies that might be holding you back. This includes a comprehensive blood test (or if necessary, other functional tests like a stool test, hormone panel, or organic acid test) to get to the bottom of what's going on inside your body. Book in for your free Nutrition and Wellbeing Check so we can work out how to get you feeling better.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you ever feel like you're eating everythign exactly right but it's not making any difference? This week I’m taking you behind the scenes of a real 1:1 coaching check-in with a client I’ve been working with for six weeks. She’s a mum of two, on maternity leave, juggling broken sleep and the mental load of parenting – and like so many mums, she came to me feeling exhausted, depleted and stuck.

We didn’t start with a long list of supplements or a full diet overhaul. We started with what was going to fit into her real life.

In this episode, I walk you through:

The tiny habit shifts we started with (and why lunch was more important than breakfast to begin with)
What she spotted in her food diary after a few weeks of tracking and observing
How one small tweak to her breakfast gave her more energy and fewer cravings later in the day
A gentle challenge to help you try this for yourself

If you’re exhausted, snappy by mid-afternoon, and wondering where your energy has gone — this one’s for you.

✨ Are you ready to finally get to the bottom of your exhaustion?

My books are closed to new clients in August, but will be taking on new clients in September. If you want a personalised plan, accountability and real-life support to help you feel better – not just for a week, but for good – now’s the time to get in touch. The price of RECOVER will be increasing in September, but you can lock in the price by signing up now for a September start.

📍 Book in for your free health and wellbeing audit to make a start. 🎧 Not ready for 1:1? Join me at The Weekly Table where I share a new meal plan every Friday.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In this week's episode of Raising Healthy Mothers, I talk about the importance of taking time to reflect and reset mid-year. With July here, it's a great opportunity to look back on the first half of the year and consider how you’ve been showing up for your health and wellbeing. I share my own struggles with feeling hard on myself and offer a compassionate approach to reflecting on your goals – focusing on progress, not perfection.

I break down a three-step process:

Reflect on your health goals and achievements so far (without judgment).
Release anything that's holding you back, from social media accounts to limiting beliefs.
Reignite by choosing one small, achievable goal that will elevate your health for the second half of the year.

I encourage you to be kind to yourself, celebrate small wins and make tiny tweaks that can lead to lasting habits. Plus, I share how joining a supportive community in my Seasonal Reset program can help you stay on track.

Join the Seasonal Reset waitlist and be the first to know when early bird sign ups are open
Subscribe to The Weekly Table for meal inspiration sent straight to your inbox every Friday
{13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025
Listen to the podcast episode that inspired this: Your Mid-Year Running Glow Up on the podcast show Not Your Average Runner

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In this episode of Raising Healthy Mothers, I’m diving into one of my favourite topics: seasonal eating, and why it matters so much, especially in motherhood.

We’ve officially left the Hungry Gap and our shops are bursting with seasonal, local produce again. I share why seasonal eating goes far beyond better flavour and nutrients (though yes, sun-warmed tomatoes do taste better). From stories of my grandparents’ allotment life in London, to what I’ve learned since becoming a nutritionist, this episode is part nostalgic, part practical, and full of gentle encouragement.

I talk about:

Why seasonal eating gives back energy and joy – especially when you're deep in motherhood
How it helps with variety and reduces decision fatigue
Ways to start small (even if your kids won’t eat the veg yet)
What’s in season right now – and what I’m loving cooking with
Why it’s more affordable and nourishing – without needing fancy superfoods

Whether you already follow the seasons or you’re curious about dipping your toe in, this episode will help you tune into the rhythm of nature and your own body – in a way that’s simple, grounding and for you.

✨ Want me to plan seasonal meals for you? Join The Weekly Table and I'll send you five ideas every Friday for the following week. Sign up here.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

You’re the organiser, the planner, the one who keeps the wheels turning: for your kids, your home, maybe your work too.

From the outside, it looks like you’ve got it all under control. But inside you feel like something's missing.

In this episode, we talk about the quiet unravelling that happens when you’ve been holding everything (and everyone) for too long.

We explore why the version of life you built might no longer fit, what happens when your body and mind are stretched thin, and how food and nourishment can start to bring you back to yourself. I discuss:

Practical steps to calm your nervous system through food
Why lack of energy and brain fog aren’t personality flaws
What to do when you’re tired of the life you worked so hard to create
How to start making space for your needs again — without guilt

This isn’t about starting from scratch or burning it all down.

It’s about steady energy, clearer thinking, and the space to remember who you are — underneath the responsibilities.

If you’re feeling like you’ve lost touch with you, this is your gentle permission slip to begin again.

If this resonated and you’re ready for support, you can find out more about working with me here or send me a DM over on Instagram @tashadcruz; I’d love to hear from you.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

The last few days have been full on — sick kids, poor sleep, hard news, and now I'm running on empty. So this episode is short, honest and a little reminder that even on the hardest days, we can still make tiny choices to look after ourselves.

I’m sharing what I’ve been doing to feel more human today — nothing fancy, just small acts of care that are helping me not spiral into guilt, overwhelm or biscuits (well, not just biscuits).

If you’re in the thick of it too, I hope this feels like a hug.

💛 And if you’re joining the Spring Reset — this is exactly what it’s about. We start Monday. Click here to sign up.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers, we’re going deeper than probiotics and fibre. I’m talking about how your gut health affects everything, from your immune system to your hormones, your mood, your energy, even your skin.

This episode is adapted from the intro lesson to my Spring Gut Reset, and it’s a brilliant place to start if you’re wondering why gut health matters so much, especially in the thick of motherhood.

If you’ve been feeling exhausted, foggy, snappy, or your skin’s been itchy or dull (but you’d never have guessed it was your gut), this one’s for you.

Here’s what I talk about in this episode:

A gut health 101 – what exactly is your microbiota?
How your gut and hormones (especially oestrogen) are closely connected – and why this matters as we head into our 30s and 40s
The gut–brain link and how it can affect your mood and mental clarity
Why 70% of your immune system lives in your gut – and how this shapes your long-term health
A side note on skin – because it’s often the first sign something’s out of whack internally
Five key questions to ask yourself about your gut health
And a bit more about my Spring Gut Reset, which starts on 2nd June 2025

If you’ve ever felt like your body’s out of balance – even without obvious gut symptoms – this episode will help you connect the dots.

🌱 Ready to give your gut some love? Join the Spring Gut Reset, now open for early bird bookings.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you often feel snappy, irritable, wired but tired? Do you just assume it’s motherhood, or that you’re perimenopausal? Or maybe you blame it on the fact that you can’t find the time for journalling or mindfulness or whatever you’re supposed to do to manage your stress.

As a nutritional therapist I think many of those things could be a factor, but there's also something else going on under the surface that most people don't know about and are never told about – your gut. Often we assume that poor gut health means poor digestion – constipation, bloating or smelly gas. It is that, but given that your gut is where your nervous system, immune system and hormones all talk to each other, it can also show up in many different ways.

This week on the podcast I'm zooming out a bit to give you a bigger picture of your gut and how it connects to all the systems in your body, and sharing the four steps to nourish and heal your gut.

I cover:

Why your gut might be behind your mood swings, sleep struggles and sugar cravings
What the gut microbiome is and how it supports your whole body
The 4 key steps to reset your gut
How to add diversity to your meals without overhauling your diet
When it might be time to get help from a practitioner
Why spring is the perfect time for a gut reset

If you’re feeling low, sluggish, or just not quite yourself, the Spring Gut Reset is your gentle way back to balance. Over seven days, we’ll use real food and simple daily tweaks to support your gut and boost your mood, without any overwhelm or restriction. You’ll walk away knowing exactly what works for your body, so you can keep feeling clearer, calmer and more energised, long after the week is over.

Doors open next week and early bird spots will go fast, so if you’re even a little bit curious, join the waitlist so you’re first to know when the tickets are available to buy: tashadcruz.com/waitlist.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

You’ve probably heard that gut health is important, but do you know what your good gut bacteria are actually craving?

In today’s episode of Raising Healthy Mothers, we’re talking about prebiotics, the food that feeds your friendly gut bugs. And yes, cold potatoes are one of them!

I’ll be sharing:

Why feeding your good bacteria matters (and how they help crowd out the less helpful ones)
The difference between probiotics and prebiotics – and why both matter
Simple, everyday foods that naturally support your gut health (no fancy supplements needed)
Easy ways to include prebiotics in your meals without overcomplicating things

If you want better energy, fewer sugar cravings, and more consistent digestion – this episode will help you start supporting your gut health in a gentle, realistic way.

💌 Want to take this further?

Download my free Gentle Gut Guide – a 5-day mini email series to help overwhelmed mums support their gut with small, nourishing tweaks you can start right away.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you often experience bloating, indigestion or discomfort in your gut but just brush it off as ‘normal’? Or perhaps you’re too busy to pay attention to those signs your body is sending?

Your gut is trying to tell you something, and it's important to start listening.

In today’s episode of Raising Healthy Mothers, I’m diving into the importance of taking notice of these gut symptoms and what they could be telling you.

I’ll be sharing:

The 3 key things to take note of about your gut health (beyond what's happening in your belly!)
The overlooked signs that your gut could be calling for help
How blood tests can help identify depletion – and why we need to go beyond a supplement to plug the gap
2 strategies to get started on tracking your gut symptoms

Often we only start paying attention to our gut when it's crisis mode – but what could it be telling you before we get to that point? If you're wondering whether your gut needs some attention, this episode will help you understand what your body is trying to tell you and how to take action today.

💌 Want to take this further?

Sign up for my free Gentle Gut Guide – a 5-day mini email series designed to help overwhelmed mums support their gut health with simple, nourishing tweaks you can start right away.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

If you're the type of mum who hates meal planning and feels like it's just another chore on your never-ending to-do list, then you're my kind of person. Because that is definitely how I've felt about meal planning! But I do also love the idea of meal planning and feeling more prepared about what's coming up for dinner this week. In this episode of Raising Healthy Mothers, I'm my no-fuss, non-time consuming approach to meal planning that actually makes life easier, without locking you into a strict schedule. We’re talking about: * Why meal planning often feels restrictive (and how to fix that) * A simple framework to take the stress out of deciding what’s for dinner * My go-to meal planning tricks that don’t involve writing a brand-new menu every week

If you’ve ever given up on meal planning because it felt too hard, tune in – I promise, you can make it work for you. For more help on meal planning the simple way, grab my Dinner on the Table meal planning guide here. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How do you feel about leftovers? Sad, reheated versions of last night’s dinner? Or maybe you want to use leftovers but somehow never have quite enough to make them work? In this episode, I’m showing you how to plan leftovers on purpose, so they actually make your life easier and save you time, energy and money – instead of just sitting in the fridge until they get thrown away. We’re covering: * Why leftovers often feel meh (and how to fix that) * How to cook once and eat twice, with no extra effort * The secret to making leftovers feel like a new meal * My favourite 'meal flow' strategy for stress-free dinners

If you’re constantly cooking from scratch every night, this episode will change the way you think about meal planning! Grab my Dinner on the Table meal planning guide here. Come say hi on Instagram @tashadcruz – I’d love to know, what’s your favourite way to use up leftovers? --- Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you ever feel like no matter how much sleep you get, you're still exhausted? Do you wake up tired, crash mid-afternoon, and find yourself snapping at your kids over little things?

So many mums feel like they’re running on empty, relying on caffeine just to get through the day... but it’s not actually fixing the problem.

In this episode, we’re getting to the root of why you feel permanently shattered. We’ll cover:

The energy rollercoaster—how blood sugar crashes leave you foggy and irritable
Why your brain might be running on empty (and the key nutrients it needs to function)
The link between stress, poor sleep, and feeling wired but exhausted
Three tiny but powerful swaps you can make today to feel more energised without relying on caffeine.

Want to learn more? Join The Well-Fed Brain Workshop!

This is your final call to join The Well-Fed Brain Workshop, which is live on Thursday 13 March at 8pm.

If you’re tired of feeling foggy, forgetful, and like you’re constantly running on empty, you don’t have to just push through it. Your brain is trying to tell you something, and with the right support, you can feel more like yourself again.

In The Well-Fed Brain Workshop, I’ll show you exactly how to fuel your brain, boost your energy, and stop feeling so foggy and forgetful, without overhauling your life. To grab your spot, click here.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you ever walk into a room and completely forget why you're there? Or find yourself in front of the fridge wondering what you went to get? If you’re blaming ‘mum brain’ or perimenopause, this is the episode for you, because I am sharing why there could be more going on. Brain fog, forgetfulness, and feeling overwhelmed aren’t just about being a busy mum, they could be your body’s way of telling you something. In this episode, I’m breaking down what’s really behind those ‘scatterbrain’ moments and, more importantly, what you can do to feel sharper, more focused and in control again. In this episode, we cover: ✅ The real reasons behind ‘mum brain’ (and why it’s not just about having a million things to do ✅ How lack of quality sleep messes with your memory, and small shifts that can make a big difference ✅ The stress–memory connection (and why your brain prioritises survival over remembering PE kit day ✅ Why your brain needs more than caffeine and carbs to function ✅ 3 simple, doable tweaks that can help you think more clearly, without overhauling your life Want to learn more? Join The Well-Fed Brain Workshop! If you’re tired of feeling foggy, forgetful, and like you’re constantly running on empty, you are not alone, and you don’t have to just push through it. Your brain is trying to tell you something, and with the right support, you can feel more like yourself again. In The Well-Fed Brain Workshop, I’ll show you exactly how to fuel your brain, boost your energy, and stop feeling so foggy and forgetful—without overhauling your life. Bonus: Sign up before the weekend to grab an early bird discount and get my 1-week brain-boosting meal plan! My email list gets first dibs on workshop spots; join here or DM me on Instagram @tashadcruz to get on the list. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you ever feel disengaged from your children? Find yourself hiding in the kitchen scrolling on your phone rather than spending quality time with your children? Feel like there's always things to do stopping you from being in the moment? This is what motherhood burnout looks like. Motherhood burnout is real, and no-one talks about it. It’s not just about being tired. It’s about feeling disconnected from your children, like you’re just going through the motions, constantly overwhelmed, and guilty for not enjoying the time you have with them. I’ve been there; and still do on occasion, especially as I get close to my period or feel particularly busy with work. So in this episode of Raising Healthy Mothers, I’m sharing what has helped me get out of that cycle – and how you can too. You’ll learn: * The surprising reason why spending more time with your kids isn’t always the answer. * The small daily habits that made the biggest difference in my energy and patience. * Why nutrient insufficiencies could be making burnout worse – even if your GP says your blood tests are 'normal'. * The physical symptoms that are your body's way of crying out for attention

If you feel like you’re constantly on the edge of snapping – or just barely holding it together – this episode will help you start making changes today. Ready to start feeling like yourself again? My 4-month 1:1 nutrition programme RECOVER is designed to help overwhelmed, burnt-out mums regain their energy, balance their hormones and feel in control again. We start with a comprehensive blood test to uncover what your body really needs, beyond what a GP test would tell you. Find out more and book a call: tashadcruz.com/recover Resources mentioned: * Episode 4.12: 5 Essential Blood Tests for Exhausted Mums https://tashadcruz.com/podcast/essential-blood-tests-exhausted-mums * Episode 3.10: The 6 Micronutrients Every Mum Needs to Know About https://tashadcruz.com/podcast/6-micronutrients-every-new-mum-needs-to-know-about * Workshop: Sync Your Cycle: https://tashadcruz.podia.com/sync-your-cycle-how-to-harness-your-natural-ebb-and-flow-for-effortless-energy * Workshop: Get Better Sleep: https://tashadcruz.podia.com/get-better-sleep

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers, I’m bringing you something a little different – a short, guided self-massage for your head and face. With half-term in full swing, I know things might feel extra chaotic, so this is your reminder to pause, take a breath, and carve out just five minutes for yourself. You don’t need any special products or equipment – just your hands and a quiet(ish) spot to focus. If you like, you can use a little face cream or oil to help your hands glide smoothly over your skin. This simple practice is a powerful way to slow down, reconnect with yourself, and appreciate just how incredible your body is. If you can’t take five minutes right now, hit pause and come back when you have a moment – maybe while your tea is brewing or after washing your face. Trust me, you won’t regret it! Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you ever feel like breakfast is an afterthought – something you grab on the go or skip in favour of coffee to see you through to lunchtime?

It's so easy to let breakfast be th eone meal we forget about or put the least thought in.

But this week on Raising Healthy Mothers, I’m digging into how capitalism and the patriarchy have reshaped the way we think about breakfast, pushing convenience over nourishment and making us believe we simply don’t have time to sit down for a proper meal first thing in the morning.

We’ll explore:

How capitalism turned breakfast into a rushed, processed, grab-and-go affair.
Why the patriarchy has made skipping breakfast feel like a virtue.
The lingering impact of diet culture (remember THAT Special K diet?).
Why a slow, nourishing breakfast is more than just about food

If you’re stuck in the cycle of coffee-fuelled mornings and exhaustion by 10am, this episode is for you. Let’s challenge the systems that got us here and re-claim breakfast – even if it's just for 10 minutes a day.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch the podcast on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In this episode, we’re diving into the art of making packed lunches that your child will eat, enjoy, and benefit from nutritionally. Whether you’re packing lunches to avoid school dinner anxiety, due to allergies or religious reasons, or simply because you believe you can do better than what’s on offer in the school hall, this episode is packed (pun intended!) with tips to make the process easier and healthier.

We’ll cover:

Why balanced lunches matter
Practical ways to make lunch a success, not a battle
Simple swaps and small tricks to improve variety and nutrition.

Remember, feeding kids is a marathon, not a sprint. Packed lunches don’t have to be Instagram perfect — small, manageable changes add up over time. The fact that you care enough to try is what truly matters.

Resources:

Podcast episodes on fussy eating:

Coping with a toddler's fussy eating as a nutritional therapist
5 Reasons Mealtimes are a Battle With Your Fussy Eater
How to Un-beige Your Fussy Eater's Breakfast
How to Feed a Fussy Toddler and a Hungry Baby
How My Fussy Eater Started Eating Broccoli Again

Workshop: How to Feed Your Fussy Eater

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week, I’m answering your burning questions in an AMA-style episode! Here’s what I cover: * Should I be eating more red meat for breastfeeding or energy? What are the best alternatives for vegetarians or those who only eat fish? * How to eat enough calories while breastfeeding without relying on sugar and empty carbs. * What to do if your child seems to hate the texture of meat (and how to slowly introduce it in meals). * Quick and easy lunch ideas for children with allergies (no eggs or nuts). * How to survive on chronically low sleep when both your partner and baby are ill.

I love doing this format of answering your questions. If you have any questions you'd like me to answer, send them through to tasha@tashadcruz.com or DM me on Instagram @tashadcruz Episodes mentioned: * {3.3} Optimising Plant-based Diets in Motherhood * {3.4} What to Eat for Breastfeeding * {3.10} The 6 Micronutrients Every New Mum Needs to Know About * {5.3} When Can I Lose Weight After Having a Baby? * {13.2} 8 Simple Ways to Get Ahead of Your Health in 2025

Resources: * The Smoothie eBook * Guide to Snacking eBook * Dinner on the Table meal planning guide * How to Feed Your Fussy Toddler workshop

Head to tashadcruz.com/everything for more resources, guides and workshops, and details of how to work with me 1:1. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

If you’ve got a fussy eater in your family, you know the struggle: endless refusals, creative sneaking tactics and a constant feeling of guilt that it's somehow your fault. In this episode, I share how my son went from a firm “no” to broccoli for four years to finally enjoying it again –without a battle.

The story isn’t just about broccoli, though. It’s about the ripple effect that happens when we, as mums, prioritise ourselves. I’ll talk about the surprising moment that sparked his curiosity and why putting my own needs first in the kitchen made all the difference.

You’ll walk away with:

A new perspective on fussy eating that feels less stressful.
Encouragement to focus on your own food joy and energy.
The realisation that parenting wins can sometimes come from the most unexpected places.

Plus, I’ll share how my January Reset can help you feel more energised, in control, and ready to tackle mealtime challenges with a fresh mindset. This is your last chance to join, so don’t miss out!

Join the January Reset here by 16 January, or join the waitlist for the next one.

Let’s make this year the one where you focus on you – and see the ripple effects on your family.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

It’s the start of a new year, and you might have started it thinking that THIS will finally be the year you 'get healthy' or get more energy. But how realistic really are your resolutions? And how easy has it been to stick to them in the past? And how harsh are you on yourself when that happens? In this episode of Raising Healthy Mothers I dive into why New Year's resolutions often fail to stick and why I approach things differently. I’m sharing 8 practical, achievable ways to get ahead of your energy and health in 2025 – without the pressure of perfection or an all-or-nothing mindset. We’re talking about small, intentional changes that add up to a big impact over time. These tips are perfect for mums who want to feel more energised, more in control, and less stressed – but don’t have hours to spend in the kitchen or at the gym. You’ll learn: * The simple hydration tweak that’s a game-changer for energy and focus. * How to easily up your veg intake (even with fussy eaters in the house). * One bedtime habit that can set you up for success the next day. * Why putting yourself first isn’t selfish – it’s essential.

If you’re tired of putting yourself last and ready to feel calmer, more energised, and more in control this year, this episode is the place to start. Timestamps: * 01:12 Three reasons why new year resolutions fail * 06:03 Why you probably need to drink more water * 08:22 The rollercoaster you want to avoid * 11:06 Why batch prepping your veg could be the answer to kicking the crisp habit * 14:00 Get moving – in bed * 17:13 How I finally started meal planning (reluctantly) * 22:00 Spending time with the most important person in the room (you) * 26:16 Sleep quality, not sleep quantity * 27:27 Glimmers of joy

Choose one of these and make a start – don't overcomplicate it. Choose the easy one. And then... start. And if you know that it's finally time to put yourself first (for the sake of the whole family) then the January Reset will walk you through fitting the important things into your life as a busy mum. In the programme we sit down over a cup of tea and take things step by step so that by the end you feel more in control of mealtimes – leaving you the headspace to parent with calm and ease. Join the waitlist to for the early bird price. Episodes mentioned: * {12.12} Stress-free Dinners When You're Running On Empty * {12.10} Why I Hate 'Family-Friendly' Meals * {12.7} How to Feed a Fussy Toddler and a Hungry Baby

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In today’s episode, I finally lift the lid on a topic I've been a little bit scared to talk about – decluttering. Over the years since becoming a mother my house has become very full of.... stuff, and I know it's contributing to a very messy state of mind! So I invited Elisabeth Beam of Balancing Beams to talk about decluttering because her gentle, supportive approach helped to make me feel safe and un-judged – and most of all actually got me doing some decluttering! In the episode, Elisabeth opens up about her journey with postpartum anxiety and how she found relief by simplifying her space and embracing less stuff. We start by diving into the common roadblocks we face when clearing out our homes and how overcoming them finally makes getting rid of stuff doable. We go into the far-reaching effects of decluttering beyond just have a cleaner, tidier home, including how it helped Elisabeth find more energy to do more fun stuff with her family, discover time for herself and hobbies again, and even how it can improve your relationship with. As is often the case when talking to my guests, this feels like the missing puzzle piece in the jigsaw of finding true joy in motherhood – and one I can't wait to slot into place. To get started on decluttering with Elisabeth, you can download her free Declutter Quick-Start Guide, buy her step-by-step 15-minute Cut the Clutter guide, or join the next live round of her seasonal decluttering challenge Declutter in 15. Timestamps: * 02:20 Elisabeth's journey to overcome postpartum anxiety through decluttering * 05:05 How decluttering transformed her life beyond just having a house that's easier to clean * 07:37 How we end up with so much stuff as mothers * 12:34 How clutter steals energy and time from us and how to use small pockets of time to declutter * 15:54 The roadblocks to decluttering and how to overcome them * 26:31 Decluttering vs minimalism – what's the difference? * 28:57 How decluttering can help find your personal style * 34:17: Approaching differences with your partner * 38:39 Elisabeth's approach to decluttering: Cut the Clutter Guide and Declutter in 15

Find Elisabeth: Instagram | Website | The Junk Drawer – Newsletter Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Dinnertime – full of overwhelm and decision making. The problem is, it's never going to go away. So you might as well find a system that will make it as efficient and tasty as possible within a short period. In this episode, I’m sharing the secret to stress-free dinners when life feels chaotic – that doesn't involve spending hours cooking elaborate meals with the clearup that entails. I’m sharing how meal planning saved me during a hectic week, bust some common myths about meal planning, and share three simple tips to make getting dinner on the table easier, even when you’re running on empty. Plus, I’ll introduce you to my new meal planning resource that i'm very excited to share with other busy mums like me. The guide is packed with flexible ideas, meal templates, and time-saving tips to take the stress out of dinnertime. In the episode I talk about: * Why meal planning doesn’t have to be boring or time-consuming. * Three quick tips for making dinners easier tonight. * How flexible meal planning can help reduce overwhelm.

This is the episode you need if you're ready to simplify meals, take the decision-making out of the equation and find more time for spending quality time with your family. To join the waitlist and get the early bird discount join before Tuesday 26 November 2024 at tashadcruz.com/waitlist Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Have you ever felt like “family-friendly” meals are anything but friendly for your family? In this episode, I dig into the pressure mums face around feeding kids, especially when typical family foods don’t fit with our reality. I’m sharing my journey of navigating picky eaters and the myth of “ideal” meals. We’ll cover: * What “family-friendly” means and why I struggle with it * Why it’s easy to feel like you're doing it wrong if you don't follow family friendly meals * How I’ve swapped perfection for flexibility, creating meal templates that actually work for us * A sneak peek into my new meal planning guide, built to help you create healthy, adaptable meals without the stress

So if you’re tired of feeling like family meals don’t reflect your family, this is the episode for you. Let’s make mealtime feel less like a battle and more like time well-spent, without guilt or frustration. And don’t forget to join the waitlist for my upcoming Meal Planning Guide if you’re ready for a fresh approach to family meals that works with your family’s context, not against them. Sign up for the waitlist to be the first to know when the Guide is ready to buy: tashadcruz.com/waitlist If you can't wait, download my free Hassle-free Template Meals Guide: tashadcruz.com/template Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers, I talk to Kimberly Espinel, an award-winning food photographer, best selling author, Instagram influencer and podcaster. It's no exaggeration to say Kimberly is one of the most influential food content creators on Instagram in the UK. But when she started out over 10 years ago, she was a mum of a young boy, completely unenthusiastic about returning to her previous 9 to 5 job that had her barely spending anytime with her son. Craving the freedom to spend motherhood on her own terms, she spent the next few years re-training and building new skills and ultimately created an incredible business that has taken her down unexpected avenues. So I invited her on to the podcast to talk about building her business and how she fits it into family life, and the lessons she has learnt along the way. In the episode we discuss... * How Instagram has evolved over the years and how Kimberly has levereged it * The opportunities that running your own business through Instagram can afford the can come unexpectedly * The hustle needed to build your own business in the early days, and the rewards you get out of it * How to use Instagram as a service provider (like me!) * Top tips for a mum thinking about starting a creative business but not sure where to start

This was an enriching conversation – very realistic on the intense effort needed to build a business, and yet incredibly encouraging when seen on the backdrop of the life of freedom she has built while working on something she became passionate about quite by accident. Resources mentioned: Kimberly's Books: How to Make Your Food Famous | Creative Food Photography Free cheat sheet: 6 Essential Free Tools for Instagram Find Kimberly: Instagram - @thelittleplantation | Podcast - Eat Capture Share | Website - The Little Plantation Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Creative food photography: How to capture exceptional images of food

This week I welcome Keris Marsden onto the show. Keris is a nutritional therapist, personal trainer and yoga teacher and she is probably the person that completely inspired my journey to becoming a nutritional therapist. I invited Keris on to talk about perimenopause after she experienced early menopause in her late 30s and went on a journey of discovery around her health and wellbeing to uncover the best way to manage her symptoms so she could thrive instead of just surviving. In this episode we discuss... * What perimenopause is and what else it can be confused for * The role of nutrition and lifestyle in improving symptoms of perimenopause and menopause * HRT and body identical hormones – and how to know whether you need it * The essential health practitioners that can support a healthy menopause * The Empowered Menopause Hub - how Keris has taken her experience and knowledge to build the ultimate guide through your menopause

This was one of those discussions that could have gone on for 3 hours if we'd been able to! I have admired Keris's practical approach for years and feel so honoured to have finally had a chance to have her on the show. I have had a sneak peek into the Empowered Menopause Hub and it's incredibly comprehensive so if you're ready to learn how to thrive through your menopause, then I highly recommend joining. Resources mentioned: * Newson Clinic * Aura App for meditation * Spiced Pear Health

Find Keris:

The Empowered Menopause Hub (affiliate link) Instagram | Facebook | Website | Fitter Food Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Today I answer a question from a mum who feels guilty that her younger baby is not getting a good exposure and variety to food at mealtimes because of her toddler's fussy eating.

I totally sympathise, because this is exactly the experience I'm having with my younger child. I offer some tips to help expand her toddler's exposure to food in a safe and fun way, as well as suggesting ways to maintain a good variety of food for the baby without having to spend much more time cooking multiple meals.

I discuss:

The positives of a child eating well at a a childcare or school setting, even when they don't at home
How to maintain a family-style way of eating, without over-catering for a fussy child
Collaborating with fussy eaters on planning meals for the week
Introducing fun and play into mealtimes
How to maintain a positive, pressure-free environment around food at home.

As a mum of a fussy eater myself, I know exactly how frustrating and stressful it can be when it feels your child just won't eat anything. It's why my How to Feed a Fussy Toddler workshop focuses on creating calm mealtimes, that will help reduce the stress for you and encourage curiosity in your child. To learn more and get instant access to this workshop, click here.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

TRIGGER WARNING: In this episode of Raising Healthy Mothers we discuss eating disorders and disordered eating patterns. This may be upsetting or triggering for you if this is in your or your family's recent history. If you are not ready to listen to a discussion on eating disorders then please do not listen to this episode. What do you do as a parent when your child stops eating in the way you have come to expect? What do you do if you suspect an eating disorder but your child won't talk to you? And what about if you struggle with your own body as a mother and start changing your attitude and behaviour around food? As a nutritional therapist I have noticed a recent surge in disordered eating patterns in my clients, whether in their past or recent history. This is outside my expertise, but I wanted to understand more about eating disorders and so I invited Deirdre Reddan onto the show to talk about supporting loved ones through eating disorders. We discussed... * The difference between eating disorders and disordered eating * Eating disorders as an illness rather than a choice * How to spot the early signs that a loved one may be struggling with food * Recovering from eating disorders and how it happens * How to get support for disordered eating patterns * The central role parents play in their child's recovery * The risk of developing eating disorders in motherhood and how to get support.

In many ways this was a difficult topic to discuss, but much needed. It's a topic that is not talked about as often as it should given the statistics on occurrence, and so I hope recording this episode will help to remove the shame and taboo around it, as well as bring awareness and – most importantly – hope to those struggling, whether themselves or their loved ones. If you are in the UK and would like any immediately help with any of the topics discussed on this episode, please contact your GP or call Mind, Samaritans, SANEline or CALM. In an emergency, please call 999. Find Deirdre: Website | Instagram | Facebook | LinkedIn Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In today's episode, I bare my soul on my experience on gentle parenting after nearly six years of being a mum. I explore the wonderful aspects of this approach but also the immense pressure it can place on mums. I discuss... * The core principles of gentle parenting that drew me in the first place * The one mind-blowing fact about brain development that changed my whole perspective on behaviour * The unrealistic expectations gentle parenting can create for mothers and the pressures from social media and parenting groups * What it truly means to set boundaries in a gentle framework * The struggle of balancing your own needs with your child's * Why self-compassion is important

Gentle parenting is never about perfection, despite what social media tells you. At the end of the day, it's about maintaining connection and remembering that no matter what happens you are always doing your best as a mother. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

When I was pregnant with my first baby I was determined to do business 'right'. I wanted to set things up so that I could take a year's maternity and have something to come back to. I had no idea what I was doing, and in the end didn't set things up the way I thought. So when Amy Crumpton of Social Cactus Coaching started posting about her later-in-life decision to start a family and pivoted to coach women to set their businesses up for maternity leave, I knew I needed to talk to her. In this episode we talk about... * Amy's journey from not wanting children to an unexpected later-in-life decision to become pregnant * Her reflections on how her business might change as a mum * Why business owners need to set up their business for maternity leave * How to remain flexible to take the maternity leave you wish for * What to think about if you're a mum and don't want to return to your 9-5 after you've had a baby

Amy has such a fun and relaxed energy, and this was an open and honest conversation about her journey into motherhood as she becomes aware of how much of an unknown being a first time mum is. This is one of those episodes with a Part 2 needed – to see how she's getting on a year later! Find Amy: Your Mama Era Instagram | Social Cactus Coaching Instagram | Website Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Gut health is at the heart of overall well-being, playing a crucial role in supporting our immune system, mental health, and resilience to stress. The gut is often called the “second brain” because of its powerful impact on mental health as well as immunity. But there's so much more to the gut than taking a probiotic supplement! In this episode I walk you through the key elements of the digestive system that have an impact on your gut microbiome, starting with the brain. I discuss... * The cephalic phase of digestion and how to help it work properly * The one thing no-one is doing enough of * The foods that help you digest your food * The one bacteria that has the biggest impact on your gut function (and how to feed it) * All about pooh!

This is an episode about an old school topic that no one is talking about anymore in the protein-mania world we're in! So I'm bringing things back to what's truly important for good health and mental wellbeing.

To join my Fresh Start September Meal Plan and Healthy Eating Reset Week running 23-29 September 2024, click here. Get a one week meal plan and recipes written for you by a nutritional therapist (me!), as well as a shopping list, meal prep guide and a week of community and hand-holding, plus daily healthy eating tips and self-care habits.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

A couple of years ago I found myself sobbing into my husband's shoulder saying 'I'm so SICK of cooking dinner every day!'

It was SUCH a wake up call. Because that wasn't me. Cooking is my language of love. Cooking is how I relax. Cooking is my creative outlet.

And cooking good food for my family was always my greatest mission in life.

But given a fussy eater, and a few years later I was exhausted.

I suddenly realised that it had been a LONG time since I'd cooked for me. For my pleasure. For my tastebuds.

From that moment on I knew something had to change. And I knew the way I was feeling wasn't unique. If cooking food was becoming exhausting for me, a nutritional therapist and trained natural chef, then it must be true for many other mothers out there.

I started putting myself first once in a while. I started cooking the food I like again.

And just like that I found myself crawling out of my cooking rut.

In this episode of Raising Healthy Mothers I am going to talk about getting yourself out of your cooking rut. I discuss... * The 4 reasons you've found yourself in a cooking rut * 4 ways to help you find your way out of it * The secret sauce to meal planning that will save you time and energy... and remove decision fatigue

I created a brand new resource to help you out of your cooking rut. To download your Hassle-free Template Meal Guide for Busy Mums, head to tashadcruz.com/template. There are enough recipe suggestions in there to create a 6 week meal plan. I've even created a fillable, customisable table with dropdown box options to build your meal plan in the document itself. Using this guide will save you time and energy AND remove decision fatigue. If you are struggling with the stress of a fussy eater and want to bring some calm to mealtimes, you can buy my How to Feed a Fussy Eater workshop, where I offer 5 mindset shifts to help you and your child maintain calm and curiosity around mealtimes and how to expose them to food other than putting it on their plate, as well as tips on making food as nutrient dense as possible. I highly recommend getting a veg box to challenge yourself to try new food. To get £15 credit as a new Riverford customer, click here (this is an affiliate link). Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Is it ever possible to stick to a resolution and actually change for the better?

If you're anythign like me, you're seeing the start of the new school year as a way to finally knuckle down and change some habits that aren't serving you.

But we've been here before haven't we? Broken New Year resolutions and promises of change are no match for our lack of willpower!

What if there was another way? Over summer I read Katy Milkman's brilliant book How to Change and it's compeltely changed my understanding of making changes.

In this episode I am bringing you everything I've learnt from reading the book. I summarise the 7 steps laid out in the book and illuminate it using my personal example of breaking a bad habit of using my phone around my children.

I aim to cut my phone usage down by two-thirds - bringing my average down from 3+ hours a day to just 1 hour. Will I be able to do it? I'm giving myself 12 weeks and staying accountable by promising an update by the end of the season, in early December.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How to Change: The Science of Getting from Where You Are to Where You Want to Be

It's the final episode in this season of Raising Healthy Mothers. I am looking forward to a much-needed break over summer ANDDDD I'm excited to meet a new baby nephew!

My sister is having her third child, and for the first time I am able to support her as a mother myself! Although I did my best when her first two were born, I truly had NO IDEA exactly how much support she needed. But now, as a qualified nutritional therapist specialising in motherhood AND mother myself – I have a much better idea of how to help.

Starting with food of course!

In this episode of Raising Healthy Mothers I discuss the key things you need to know abotu recovering after a c-section:

The first 2 things to consider for c-section recovery in the first few days
The 4 key nutrients for wound healing and repair
The different needs for recovery from surgery as a mother who has gone through pregnancy and looking to breastfeed
What to consider beyond food for optimal recovery.

Episodes mentioned:

{4.2} C-section Recovery with Amy Fergus-Fuller
{3.1} The First 3 Weeks: Recovery from Birth
{3.4} What to Eat for Breastfeeding

If you found this episode helpful, but feel a little overwhelmed on where to start with preparing food, I've created a recipe ebook for you. It's crammed full of healing recipes for the first few weeks after birth to help you recover and regain your energy, including some of my favourite smoothies, soups and stews so you get your dose of nutrients in really easy-to-digest forms, as well as tasty snacks that also happen to be nutritious. Also included: * A checklist of my 10 top food for healing and recovery * Tips on batch cooking * Ideas on stocking your pantry * How to create emergency pantry meals

In short it's everything you need to get through the first few weeks after surgery. I'm really proud of this ebook and I hope you find it useful. To get your hands on it, head to tashadcruz.com/heal and enter your details to download it. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Does the idea of having therapy scare you? I've always struggled with the concept. As a very private person with people pleasing tendencies, admitting I need help feels like failure. And then the worry of finding the right therapy with the right person and knowing whether I'm going to get what I need out of it. Feels. So. Exhausting. But I've always known that most of that is a personal prejudice and that in fact I would probably massively benefit from having therapy. As would most mothers. So after 11 seasons and over 130 episodes, I have finally plucked up the courage to get the lowdown on therapy, what it looks like and why everyone should consider it. And I couldn't ask for a better guest. Marci Carroll is a Psychotherapist who specialises in supporting mothers to find a way through the overwhelm so they can be more confident, at ease and joyful in their motherhood. Couldn't be more aligned with me and my mission! In this episode we discussed... * What psychotherapy is (and isn't) * How motherhood changes a woman's identity and the pressure that society puts on mothers to return to their pre-baby state * What matrescence means and why it's a vital piece of the puzzle to accepting the new identity of motherhood * The three steps to self-compassion and why it's particularly important in motherhood * What a typical therapy session looks like * How to know whether you need therapy

And so much more! As always, this is an episode jam packed with compassion and beautiful insights that help reveal the enormity of the work still to be done to help a mother feel fully supported. If you feel called to find a therapist, start with the BACP (in the UK) or IAHIP / IACP (in Ireland). Find Marci: Website | Instagram Download her Wheel of Motherhood to get clear on your next steps to reduce the overwhelm and find joy. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How long should you breastfeed for? What happens when your baby is eating solids? And how do you prepare to return to work if you don't want to stop breastfeeding?

In this episode of Raising Healthy Mothers I talk to Sally Rickard, IBCLC, who specialises in helping families maintain a breastfeeding relationship as they transition back to work or study. We discuss...

What an IBCLC means and how their unique training makes them the gold standard in breastfeeding support
Why breastfeeding beyond a year is beneficial for the mother and baby
The laws and guidance that help to protect breastfeeding mothers at work
Whether flexible working encourages people to return to work sooner, which is devaluing the parental leave period and connection between mother and child
The factors to consider about breastfeeding when returning to work
The issues you could face when returning to work and breastfeeding
Updated mastitis guidelines
The hormonal and emotional factors of stopping breastfeeding and the importance of a community to normalise them
How to cope with returning to work on broken sleep

We covered A LOT in 45 minutes! As usual this is one of those episodes full of gold, for any breastfeeding parent who are worrying about returning to work while still breastfeeding.

Time stamps:

01:49 Meet Sally Rickard: Lactation Consultant
03:38 What does IBCLC mean?
07:04 Why breastfeed beyond 6 months or a year
10:14 Legal rights for breastfeeding mothers
19:43 Expressing and pumping at work
28:12 Emotional and physical challenges
35:47 Tips for managing sleep and work

Updated mastitis guidelines:

Full guidelines from ABM | Easy to understand guidelines

Find Sally:

Instagram | Website

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

For most of my mid-to-late 20s I followed a fairly strict Paleo diet. In many ways, it worked for me. I looked and felt my best. But things changed drastically for me when I became a mother. Suddenly I didn't have TIME to cook all the food from scratch. Suddenly I had a fussy toddler who refused most of the food I believed was best for him. Suddenly my body wasn't the most important thing to worry about. And what happened instead is a much more balanced approach to food. So in this week's episode of Raising Healthy Mothers, I share my personal journey out of dieting and into a more balanced approach to eat that feels much more loving and kind to myself and everyone around me. In the episode I discuss... * My transition from the inflexibility of a Paleo diet to embracing a more balanced and inclusive approach to nutrition. * The three things I no longer believe about healthy eating, trace my journey from * What's stayed with me from Paleo, and how it led me to where I am now

I hope this episodes illuminates how things can change over time - often for the better. I couldn't imagine being uptight about food now, and I know my clients appreciate a more realistic approach to eating and food over an uptight one full of restrictions. Timestamps: 02:39 How my eating habits have changed since becoming a mother 03:47 Relaxing the rules on holiday 04:34 Three things I no longer believe about healthy eating 04:38 The disaster of low calorie diets 08:06 What I learned from going Paleo 09:28 Supplements in healthy eating Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Is good gut health the key to feeling more energised and healthier? This week on Raising Healthy Mothers I dive into why gut health is the foundation to more energy and good health, especially in motherhood. I discuss... * How stress and sleep impact your digestion * Why mindful eating is key for a happy gut * What to look for in your poo * The 5R programme for good gut health * The importance of how and where you eat as well as what you eat * What to eat for good gut function * What to consider before starting an elimination diet

I pack in a lot in this 25 minute episode! If you have any digestive issues or wondering why you can't get to the bottom of low energy, weight gain and stress then this episode might give you a clue!

Timestamps:

01:12 The Importance of Gut Health
02:43 Signs and Symptoms of Gut Dysfunction
07:06 The 5R Program for Gut Health
08:44 The Gut-Brain Connection
10:19 Mindful Eating and Its Benefits
13:58 Foods for Good Gut Health
18:24 Foods to Avoid and Elimination Diets

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Ever wondered if you're wearing the correct bra size? Have your boobs changed since becoming a mother but you can't face going to get properly fitted? And have you started to avoid the mirror because you struggle with how your body has changed? This is the episode for you. This week I talk to Chantelle Garood, an expert lingerie fitter who shares her journey into the lingerie business and how she gained the confidence to start a mid-size body positive Instagram account supporting women to find their perfect bra. In the episode we discuss... * The importance of wearing the correct bra size and common misconceptions about sizing * How your boobs change in motherhood * Body positivity for mothers navigating post-pregnancy changes * Self-love and the power of positive talk and mirror work * Practical tips on choosing and wearing the right bra size

Find Chantelle on Instagram @thebraexpert for more tips, reviews, and insights on everything bras and body positivity. Timestamps: 01:49 The struggles of bra shopping and why getting fitted is important 04:54 Chantelle's journey into lingerie 07:54 How your boobs change throughout motherhood 16:37 Finding body confidence and navigating social media for body positivity 22:23 How to embrace your body as a mother 25:07 Tips for boosting body confidence in motherhood 29:02 How to put on your bra properly 32:45 Finding the perfect bra size 34:54 How to get help with your bra fitting from Chantelle Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

What does a nutritional therapist actually do? If you think we sit around reading food diaries and telling you off for eating cake, think again. In fact I celebrate cake in the diet! In today's episode of Raising Healthy Mothers, I'm doing something a bit different and lifting the lid on how I support the mums who come to me for help with their exhaustion and what a typical week looks like for me. I go in-depth about my collaborative, personalised approach to motherhood wellbeing. I share: * The anatomy of my 4 month package, from discovery call to my flexible way of communicating * My approach to making small, manageable changes diet and lifestyle * Why celebrating small wins is so important * How my tailored plans fits into each mother's unique life.

00:00 Introduction and purpose of discovery calls 01:14 What does a nutritionist actually do? My collaborative approach 02:53 Why and how I completely redesigned my package for different communication channels 04:34 Why I rarely tell clients to cut food out of their diets 07:00 The power of small changes for big results 08:23 What else goes on behind the scenes 10:42 Balancing ways to fit changes into your family life while prioritising your needs 12:35 No one-size fits all: The importance of a personalised solution 14:59 My ideal world for mothers 16:12 What to do if you need help If you listened to this episode and are now thinking ‘I NEED THIS!’ then I would love to talk to you about your current challenges and discuss whether I can help. I am taking on just 3 more clients before summer holiday starts.

I work entirely online so it doesn't matter where you are, and I meet you exactly where you're at. There is no such thing as failure in my programme; every win and struggle is information that we can build on. So if you feel like you've tried everything in the past and feel sceptical then I promise that the way I work is different. Take the first step towards putting yourself first and book in for that discovery call now.

To read more about my 4 month 1:1 programme RECOVER and book in for your free discovery call, go to tashadcruz.com/recover.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How adventurous are you with veg? Would you know what to do if you got a kohlrabi in your veg box? And what do you do with the REST of the celery once you're sick of dipping it in hummus?

This week's guest on Raising Healthy Mothers is writer, food educator and chef Ceri Jones, whose cookbook It Starts with Veg has just been published. In this episode we discuss...

Why she wrote a vegetable-focused book
Her journey from Paleo to celebrating plants, via holistic culinary school
The importance of seasonal vegetables for flavour, local economy and sustainability
How to eat seasonally and what to look out for
How to get kids involved in cooking, from a food educator's point of view

This was a lovely chat celebrating all things veg. I've always loved Ceri's cooking and recipes and it was an honour to discuss her new book for the first time!

Find Ceri:

Book | Website | Instagram

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How fulfilling are your days? Do you feel like you run around like a headless chicken, rushing from one thing to another, never feeling like you actually finish anything?

The further I get into motherhood the more I notice my mind becoming scattered and my life becoming less organised. And the net result is rarely feeling like I've 'finished', that I can really sit down and feel truly relaxed. There's always more things!

That's why I invited today's guest onto the podcast. Louisa Daubney is a Time Design Coach for over-giving female founders of purpose-driven businesses who struggle to be productive. Sound familiar? As a mother I totally identify with being an over-giving founder of my highest. purpose in life – my family! So I had a hunch that Louisa would be able to bring what she knows about the business world into motherhood.

In this episode we discuss...

The difference between a productive day and a fulfilling day
The best way to start your day with intention
The law of diminishing returns and why working more hours is counter-productive
The lack of structure in motherhood, even once you return to work and how that affects your ability to do things in a methodical, organised way
How to approach the day with the right mindset
What it means to work in alignment with your natural rhythms, and how to find it
How to make a start to design your day for fulfillment

This was an episode full of practical tips and gems from Louisa.

You can watch this episode on YouTube. Subscribe to my channel so you don't miss an episode!

To download Louisa's fabulous workbook to with those 10 reflective questions to get you started on finding more time in your day, head over to her website: https://louisadaubney.co.uk/unlock-your-productivity-potential/

Find Louisa:

Instagram | Website

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week I am running a workshop on sleep for mums called Get Better Sleep and so I thought I would give you a little sneak peek into what I will talk about at the start of the workshop.

I will get a bit technical and science-y here so bear with me – I think it's important to understand how incredible our bodies are when it comes to creating sleep – with the hope that once we understand it, we can appreciate it, and start giving it the attention it needs to actually work properly!

In this episode I cover:

The consequences of insufficient sleep – and how the modern world isn’t set up for wakeful babies
The 2 factors that determine when we need to be awake and when we need to sleep
2 other influences on sleep – and what happens when they aren’t working properly
How to work out whether you’d sleep deprived

By the end of the episode you’ll know why making your sleep a priority is important, and you. might even have an inkling of the things you CAN control and make changes to. In my workshop I will go into all this much further, and give you the practical how-tos and step-by-steps on how to make it happen. I’ll cover:

The different stages of sleep – and why it's particularly important to get to bed early if you have a wakeful little person
The factors that are causing you to have rubbish sleep, and how to adapt your environment to prioritise better sleep
Food and how to eat for a restful night sleep
What it means for you if you are a morning snoozer, an afternoon slumper, an evening wide-awaker or a late night party starter.

If you're keen to finally start getting the best night sleep possible, even if you have little ones still waking you through the night, then I'd love to see you at my workshop. It's Thursday 23 May at 8pm, online via Zoom. If you can't make it live or miss some of it you can watch the replay which I will send out within 48 hours. And if you are listening this after 23 May 2024, then you can buy the recording of the workshop. Head over to www.tashadcruz.com/sleep to learn all about the workshop and to sign up.

Watch this episode on YouTube.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

One of the things I've always struggled with is getting to grips with mindfulness. The concept makes sense to me - when you practice being in the moment you are able to be more present in your everyday life. But the reality is I struggle to make time for those 10 minutes of practice! So it was a huge lightbulb moment when today's guest on Raising Healthy Mothers helped me to understand that mindfulness happens whenever you spend some time - any amount of time! - being completely focused and in the flow on one task that is done for pure joy. There were plenty of similar lightbulb moments in this episode. We talked about how being creative has a lot of teachings for us in motherhood such as it's OK to fail; you never truly fail, it's something to grow and learn from; and take it slow; when you slow down you are much more in control This was a wide ranging conversation where - among others - we talked about... * The contradiction of motherhood - wanting to be acknowledged as a mother and all the work that entails, and also seen and appreciated as a human being outside of mum * How we are born creative, but it's bred out of us as we become adults to focus on the serious and logistical * The fact that we create for our children all day every day - in what we do for them and how we teach them about the world * Finding mindfulness in everyday activity by re-defining what it means * Slowing down and failing as a means to improve – in creative pursuits and motherhood

I loved Laura's practical approach to creativity, feeling truly believed in as a creative individual. You can now watch this episode on YouTube. Subscribe to my channel. To download her fabulous workbook to get started with calligraphy, head over to her website https://www.lauraletterslife.com/free-downloads Find Laura: Instagram | YouTube | Website Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to season 11 of Raising Healthy Mothers! This episode was recorded on Monday 6 May, which was International No Diet Day, and I wanted to mark the day by telling you exactly why I NEVER tell my clients to count their calories. In this episode I lay out 5 reasons I stopped counting calories, and what I tell my clients to focus on instead, even if weight loss is their goal. I reveal the 2 biggest factors in your difficulty to lose weight, neither of which have anything to do with what you put in your mouth. If you love this episode, please share it with your friends and leave a rating and review on Apple Podcast. The more people we can reach the better! You can now watch this episode on my YouTube channel. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

It's our final day together in this special and we're finishing this week with my favourite little to-do because it's something that will give you a mindful boost while you're doing it, and it will take you through well beyond just the one day because it can be used at any moment when you need a pick me up. In the free workbook I offer some examples of affirmations you can use to boost your mood. Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

It's Day 6 and we are lightening things up a bit by finding a project to sink your teeth into. A hobby, some decluttering or a project that gets you in the flow and pulls you out of your head, clears your mental load a bit. Doing that thing you've always want to do or keep putting off.

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

Today on Day 5 we are learning the importance of loving your body and embracing it with kindness – for our benefit and that of our children

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

Today on Day 4 we are finding out how what you eat affects your mood and energy, why mothers often end up struggling with food, and what to eat to keep your mood steady and give you the energy you need as a mother.

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

Today on Day 3 we are diving into self-care. This is such a tricky concept for so many of us, and I think one of the biggest problems is we lose sight of what self-care truly means to us. So in this episode I offer an interpretation of what self-care could mean to you, and give you an opportunity to decide what, how and when you will schedule in your self-care activity.

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

Today on Day 2 we are looking to the future to work out the sort of mother you want to be and what family life needs to look like by working out what's the most important thing to you. By the end of the episode you will arrive at a single word or image that will bring the most happiness and positive change in your life.

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

Today on Day 1 we are establishing where you are right now. We can't re-discover yourself if we don't know where you are today! Using the Wheel of Motherhood we will assess which area of your life needs most attention out of the 8 areas that make up a healthy motherhood.

To accompany the series, I have created a free workbook for you to fill in across the week as you listen to each episode, which will be acompanied by daily emails with tips and actions to support your journey towards rediscovering you. You can join here: www.tashadcruz.com/rediscover

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

A short and sweet episode from me today asking: Where are you leaking your energy in motherhood? In my workshop on cycle tracking and energy in motherhood, I go into the concept of Energy Leaks and how you can find more energy if you plug where it's leaking away from you and instead invest it more wisely. It's a brilliant concept I've borrowed from Alisa Vitti's book In the FLO and put my own spin on it in motherhood. In the episode I share the 8 energy leaks that are wasting your energy, and why you need to plug them for the benefit of your family. If you missed my workshop Sync Your Cycle: Harness Your Natural Ebb and Flow for Effortless Energy you can purchase the replay here. This is the final episode in this season of Raising Healthy Mothers. It's been a brilliant season, and I'll be back in May for Season 11! Thanks for being with me here, I truly appreciate everyone who listens and shares my podcast. Whether you've been here for a while or are brand new, if you've loved it, would you please rate and review the podcast wherever you listen to it? The more ratings I get, the more mothers will find it - and the more people we can collectively help to have a more effortlessly energised, joyful motherhood. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Cycle tracking can offer incredible insight into your body's response to changing moods and energy, allowing you to harness it in a way that means you can be productive at the right time – and cut yourself some slack when you simply can't be gung ho. However, what do you do if your cycles are irregular, you don't have a cycle at all or are on contraception that means you have a withdrawal bleed rather than a true period? In this episode I am extending the discussion I started last week about cycle tracking to address exactly this issue. I cover... * What an irregular cycle actually looks like and what it could mean hormonally * The no. 1 cause of irregular cycle – even if you have a medical diagnosis * Why tracking is still important * What to track if you don't have a period at all (this section gets a bit woowoo!) * Some strategies you can take if you do have an irregular cycle to bring it back to a regular rhythm

You'll learn that not only do I think you can and should track your cycles, I actually think it's even more important than those with a regular cycle. Because you might even find that once you start paying attention to your cycles, your once irregular period starts becoming regular again. I am running my workshop Sync Your Cycle next Wednesday 27 March 2024 on tracking your cycle and harnessing your natural energy. In this brand new workshop I share the secret power you can unleash when you start paying attention to your cycle. You'll learn: * How your menstrual cycle affects your sleep, energy and immune system * The role your menstrual cycle plays in your productivity and creativity * What to eat to feed your hormones and nourish your soul to stave off the cravings and keep your energy steady throughout your month, no matter what your hormones are doing

I am offering an Early Bird signup discount of £10 off the workshop price until 24 March 2024, using code EARLYBIRD at checkout. And if you can stay until the end of the live workshop you will get an extra special bonus 2-week meal plan covering recipes suitable for the follicular phase and the luteal phase of your cycle to get you started on nourishing yourself right for your cycle. To learn more and signup, head over to subscribepage.io/sync-your-cycle Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I am currently in the ovulation phase of my menstrual cycle, also known as the summer phase. This when oestrogen is at its highest. I am correspondingly full of energy, I am feeling sociable and confident I am feeling strong and choose heavier weights when doing a workout. And... obviously... my libido is high. But just three weeks ago though, I was in tears, freaking out about where my business was going (or rather where I felt it wasn't going!). I was impatient and grumpy with my family. I probably shouted quite a lot. Safe to say – since I started tracking my cycle and understanding how it affect my energy, mood, confidence, productivity, social life, even my immune system - I have learnt A LOT about myself. So in this episode I am sharing everything I have learned since Is tarted tracking my cycle. I will cover... * The 3 phases of the menstrual cycle * How these phases affects how you feel across the 4 seasons of the month * The 3 key areas I think you could most benefit from paying attention to how your cycle affect you

It will become astoundingly clear why I think every mother should track her menstrual cycle, and why it has become an important part of my whole philosophy, including a key part of my RESER method. Because once you start mapping your mood and energy to your cycle, it will help you understand why things feel so up and down in motherhood – and maybe even start being kinder to yourself! I will be running a workshop on this later this month called Sort Your Cycle. If this episode intrigues and resonates with you then you'll want to join the workshop to get deeper into it. Keep an eye out on Instagram for my announcement - I'm @tashadcruz; send me a DM to let me know you're interested and I'll make sure you're first to know. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How many toys do children really need? Is independent play a good thing? What effect does screentime have on our children?

This and many more questions came up during this week's episode on Raising Healthy Mothers when I chatted to Alexis Ralphs of 100 Toys, ex-primary school teacher, turned stay-at-home-dad, turned toy seller, turned course creator.

I was curious to know how imporant play is as a means to learn and develop in preparation for school, which prompted me to invite Alexis onto the podcast. In the we covered so much more. We discussed...

How screentime affects children's play – and why they get so argumentative after watching TV
Whether children actually need toys at all, and what we can do to foster creativity
The importance of independence play
Challenging toys vs entertaining toys, and why noisy, light up toys should be thrown in the bin
How play prepares our children for school

One thing that shone through is Alexis's deep-seated belief in the importance of simple play, making me feel that we have over-complicated play, most likely contributing to parental burnout as they try and keep up with the latest crazes. Reining back and just using what we have around the house helps our children play for longer... and stay younger for longer too.

I loved that Alexis was honest and open about his challenges in play and parenting, despite his background as a teacher and a parent of 4 pre-tweens. It reminded me that no matter how experienced or knowledgeable you are, life is never straightforward as a parent!

Connect with Alexis:

Website | Instagram

Learn more about his courses:

The Good Old Days

You can use the code TASHA on checkout to get 10% off any courses, including the bundle offer of 3, and there's a special offer for all 3 courses for £49 here, which you can still get 10% off using my code.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

What does it mean to be an empowered mother? Why do women often feel helpless and disempowered in their motherhood? This week on Raising Healthy Mothers I'm talking to Kristy Mia – doula, yoga teacher, nutritionist and motherhood coach – all about her definition of empowerment in motherhood. We discuss: * Walking the fine line between setting boundaries in our relationships and accepting wisdom and knowledge from those who have mothered before us * Martyrdom in motherhood and patriarchy, causing guilt and shame around our basic need for time alone * How mothers take on the experience of generations of mothers to keep them imprisoned in martyrdom – and the strength it takes to break free * Finding your own community of support in motherhood and the vulnerability of seeking help * How supporting your children to take responsibility as a member of the family and learning to set boundaries contributes to easing the pressure of motherhood

As always, I learn so much from a mother of older children, and take so much comfort in knowing I am on the right path with my parenting values – even if it feels so hard in the moment! Resources mentioned in the episode: * Simplicity Parenting by Kim John Payne * The Mindful Mama Regulation Workbook * Rejuvenation Morning Rituals for Mamas

Find Kristy: Website | Instagram | Confidence Boost Workbook (free) Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Simplicity Parenting: Using the Power of Less to Raise Happy, Secure Children

How much do you talk to your children about where food comes from? This was a question I hadn't thought about much until someone posed a question about separating the imagery of an idyllic farm in the books we read to our children from the realities of animal husbandry.

It got me thinking hard - because as a passionate sustainable meat advocate, I care deeply about my meat.

Where does meat comes from? How is it reared? How has it been treated? Is it healthy to eat? How much should we eat? How is it produced? Is it bad for the environment? These are all questions I have thought about, changed my mind about and grappled with over the years. It is a question that has been close to my heart ever since my Paleo days, when I started becoming interested in food.

So in this episode on Raising Healthy Mothers I'm tackling the issue of how to talk to our children about meat – and realise in the process that it's very little to do with the meat itself and much more to do with our values and what we want our family to value. I discuss...

The environmental impact of vegan food in agriculture and why it's important to have that conversation too.
What's really important when it comes to choosing meat, and how to balance different priorities of cost and values
How I talk to my children about eating meat – and why it's become difficult since moving out of London
What sustainable animal farming means to me, and the hierarchy of importance according to my personal values
The wider question of whether sustainable farming can feed the world
The question of privilege in having a choice about the meat we choose to eat – and whether the choices you might feel forced to make is a short-term one.

This is one of those episodes that might ruffle some feathers as I'm sure many people out there have a different opinion to me. If you do have an opposing view point then I'd love to hear from you – and if you agree with me then let me know too!

Other podcast episodes I refer to:

{10.4} What the heck is ultra-processed food and what should I do about it?
{8.4} Eating well on a budget: 6 steps to feed your family without. breaking the bank
{7.5} Should I continue being vegan?
{3.3} How to optimise a plant-based diet in motherhood

Recommended Instagram account on sustainable farming: @sustainabledish

I expect this podcast will spark debate so if you have something to add, I'd love to hear from you! DM me on Instagram @tashadcruz or send me an email on tasha@tashadcruz.com with your thoughts and insights into talking about meat with our children.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I recently ran a survey on my mailing list to find out what the main struggles are with low energy in motherhood.

The results didn't surprise me - the no.1 issue that comes up is TIME.

Getting to bed early enough, fitting in the activities, procrastination.

And many who did the survey reported these all had a knock on effect on how much they were able to look after themselves. Eating enough, sleeping enough, exercising and seeing friends.

Anxiety came up a lot too - which of course is hugely driven by lack of sleep, lack of nutritious food, lack of good quality relationships.

It's a huge vicious cycle.

So this week on Raising Healthy Mothers I am looking at lack of time in motherhood, reflecting on how we think about our time and how we sub-consciously choose our priorities within the language we use when talking about what we feel we can or can't do.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Why do we feel so on the go constantly as mothers? How is it that we just feel so busy all the time... yet still find the time to spend 20 minutes scrolling on Instagram? And what do we do when we're scrolling on Instagram? We're enviously watching other mums on Insta who somehow manage to fit in a full 1 hour morning routine before their kids wake up, or have done a complete do-over of a vintage dollhouse in their evenings, or have the bandwith to set up messy play AND clean it up after, or batch cook a month's worth of meals for their chest freezer. And we think to ourselves 'well I'll get round to that when...' The problem is, we might find ourselves saying that very sentence throughout motherhood - right up until the moment they leave home for good. Because waiting for the right time to start putting yourself first is madness - it will never come! So in this episode of Raising Healthy Mothers I discuss... * The three toxic lies keeping you stuck in a cycle of stress, overwhelm and burnout * Why these lies are so unhelpful * How to break free of them

And if you feel it's time to finally put yourself first then you can make a start right now by downloading my free Self-Care workbook. In the workbook you start by assessing where you are right now to give you some focus on what you need to pay attention to. I then offer 7 days of unique 10-minute self-care activities you can do to give yourself a micro moment to yourself. Click here to sign up to my mailing list and download the workbook. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How much choice do you really have over what you eat and what you buy for food? Although I've always had an awareness of the importance of eating food tha thas been minimally processed, ideally cooked from scratch, I hadn't considered the role that marketing, advertising and packaging plays in making a food impossible to resist and stop consuming.

In this episode of Raising Healthy Mothers I take a fresh look at ultra processed food thorugh the lens of the intention of the food as well as the ingredients in it that make it ultra processed.

In the episode I talk about...

What is a UPF?
How to recognise and spot a UPF
The top 3 UPF shockers you're probably buying on a regular basis
How to reduce UPF without losing your mind
Why you shouldn't become obsessive about it

I think that final point is key - there is so much more to food than the individual ingredients in it, and we are at risk of becoming obsessive over something that should bring us joy. This is one of those episodes straight from my heart because it's an issue I've grappled with over the years to various degrees. Resources mentioned: * Ultra Processed People: Why do we all eat stuff that isn't food... and why can't we stop? by Chris van Tulleken (affiliate link) * Episode 8.1: 5 Steps to Read Food Labels for Healthy Eating * Reducing Ultra Processed Food UK Facebook group * The Nova Scale and the Open Food Facts app * Yuka app * Ultra processed food in baby and toddler food: Report by First Step Nutrition

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

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Almost 10 years ago I bought my first Fitbit. I bought it because I wanted to track whether I was doing 10k steps a day. It worked really well - I would often find myself heading out for an extra walk at lunchtime.

But I found all the options for tracking overwhelming, and I especially found the sleep information disturbing. I would sometimes wake up feeling like I'd had an amazing night's sleep, check my Fitbit, only to be told I'd had only actually had 30 minutes of restful sleep.

10 years on and the options for tracking is phenomenal. Even without buying any fancy equipment - your phone alone can tell you a lot about how you are supposed to be doing with your health. And there's more and more gamification in completing your health data, making it even more compulsive.

But is all this information a good thing? Does it actually help? Is all this tracking making us healthier? Is it empowering to know so much about yourself...or do you end up feeling enslaved?

In this episode I discuss this very question - and realise that it’s really not black and white at all! I talk about…

The Zoe programme and what I think about it
How tracking can lead to obsession and more anxiety around our health
The problem with tracking only one aspect of your health
What I tell my clients not to track
How our children can inspire us to be instinctive in how we treat our bodies
What you could track to gain clues into your wellbeing

I am opening up space for two 1:1 clients on a 3 month programme from February. Over the 3 months we’ll take a deep dive into your health challenges and make a plan together to get you out the other side with oodles of energy. To talk through whether it’s right for you, book in for a chat here.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Children have the incredible power to help us step into the here and now. They very much live in the moment, often have an instinctive need to be in nature and are excellent at knowing how much food and sleep they personally need - with little consideration for what you, the parent, need.

In this week's episode of Raising Healthy Mothers I have a fascinating conversation on why we often start instinctively tuning in to nature and the seasons of the year when we become mothers, and why it can help us parent more effectively.

This ended up being a wide-ranging conversation where we discussed...

Why the start of the year isn't great for resolutions but is a wonderful time for intentions
Winter as a time for introspection, meditation and contemplation
The periods of our lives where we need more rest – and when to let go of a morning routine
How to embrace the dark of winter by allowing ourselves to take it slow
Why embracing the seasonality of food helps to remain in alignment with our natural rhythms

Sometimes the interviews I do on this podcast feel like I'm having a cosy cup of tea with a kindred spirit while you get to listen in. This was one of those conversation, and I hope you found as much wisdom and comfort from it as I did!

Resources mentioned:

Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May

Find Aja:

Website | Instagram

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

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Welcome back to Raising Healthy Mothers for Season 10!

Have you made new year resolutions or have plans to 'be healthier' in 2024? If that's the case then this is a juicy episode for you, because I'm going to tell you the 6 things I want you to STOP doing this year if this is the year you finally want to get your health on track. These are the mistakes that come up time and time again when it comes to health and wellbeing, especially around weight loss and nutrition, and even more so in motherhood. If you're keen to learn more about working with me in 2024, head over to https://tashadcruz.com/work-with-me to book in for a chat to discuss your current challenges and find out which service will suit you best. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Breakfast is often touted as the most important meal of the day. Yet it's also usually the meal we put the least amount of thought into.

It's obvious why – there's usually not much time and there are places to get to, so convenience wins every time.

And for fussy eaters, it's often thier moment to shine. Becuase they get the same, predictable meal most days. It's usually always the same colour, the same texture and the same taste. It's reliably...bland.

Like all other meals of the day, breakfast should be a source of quality nutrients and energy to fuel your child's day – especially if they're off to school where they need to use their brain. So in this episode I offer ideas on gently un-beiging your fussy eater's breakfast. I discuss...

Why it's probably not your fault if your child is a fussy eater
4 top tips to introduce more nutrients and variety into the food they already eat
How to talk about food positively in a way that gets them trying new food
Why I discuss poo with my fussy eater

If you'd like to get more help with fussy eating, take the pressure off yourself and bring some peace back to dinner time, my workshop How to Feed Your Fussy Eater is half price this week using code BLACKFRIDAY. Learn more and purchase here: https://tashadcruz.podia.com/how-to-feed-your-fussy-eater

Hurry – sale ends on Monday 27 November 2023!

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week's guest on Raising Healthy Mothers is someone who exudes enthusiasm and excitement for her passion - gardening. And not just for the aesthetic beauty that having a joyful garden brings but for the mindful, thoughtful activity of being out in nature, being in the moment with the job that you're doing, and tending to the garden in the way that we have been connecting with nature throughout our history as a species.

Kendall Platt is the Mindful Gardening Coach and she helps women take time out of their busy lives to quieten their minds whilst creating a garden that sets their heart on fire and creating joy with the flowers that they grow.

And as a mum of two girls she recognises how much mums have to do and how busy their minds are – and she uses nature as a means to calm the mind and reduce the anxiety – rather than add to the overwhelm

Over the course of this episode we discussed…

How to fit gardening into a busy mums life – whether you work or are a stay at home mum
Why being connected to nature is good for you – especially for women to get into a flow with our natural cycles
How to make gardening manageable, 5 minutes at a time
Dealing with grief and coming to terms with trauma through gardening
Why gardening is good for our kids, and how to accept them into our space without wrecking it

One thing that really struck a chord with me was how manageable Kendall made gardening seem. With almost everything in life we can choose to allow it to overwhelm us, or we can choose to do small bits of it at a time, noticing the difference we are making and finding joy and satisfaction in that.

Connect with Kendall:

Website | Subscribe to Kendall's Substack: The Seed | Instagram | Join her online Mindful Christmas Wreath Making masterclass here

Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week's guest on Raising Healthy Mothers is one of those wise mothers of teens from whom I can look up to and learn from. She emanates absolute calm and confidence when it comes to parenting – two qualities I know I strive hard for!

Maija Tweeddale is a nutritionist helping parents create nutrition and lifestyle habits that stick so they can have the energy and good mood they need for a family life without drama. As a mum of three she knows the juggling act of family life, and has experienced all the different directions a parent can be pulled in, often at the same time! And so she truly understands the importance of having the energy, mood and vitality to keep the family machine well-oiled and running smoothly.

During our chat we discussed…

Why eating together as a family lays the foundation of a healthy attitude to eating
The common health issues mums of older children have (hint: it’s very similar to those of young children!)
The effect on changing hormones on your motherhood
How to have the confidence to support yourself and your family

One thing that really struck a chord with me was the value she placed on role modelling a healthy approach to food and the importance of talking about food with her children – and how that has helped them grow to be confident eaters with a great attitude to eating and trying new food, and how that has spilled over into their interactions with their friends. She truly embodies the truth about how her work has an inter-generational impact.

Connect with Maija:

Website | Free guide: The diet and lifestyle secrets of calm, energetic mums who look great too | Instagram Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Today I'm tackling a common question that comes up every time I run a breastfeeding course.

It's usually something like this: 'when can I start expressing so my partner can take over some of the feeds and bond with the baby too?'

I find this a difficult question because two questions come up for me in return:

Why does your partner feel like feeding them is the only way to bond with them?
Is it really going to be a break for YOU to express?

There are so many ways a partner can bond with a new baby and give mum a break. In fact I would say it’s imperative that partners take on most of all the other things that baby needs so that mum can focus on what SHE needs to do to establish breastfeeding – to be relaxed, to be well-fed and to be well-rested.

So in this episode I give you a list of 17 things a partner can do to bond with baby and take over household responsibility, to give mum a break.

On Thursday 2 November at 8pm GMT I’m running a free webinar: Breastfeeding Revisited: Second-Time Success Secrets. During the webinar I’m discussing how to prepare for breastfeeding your second child. It will be recorded so if you can’t make it live you can watch the replay. Sign up here.

Connect with me:

Instagram | Facebook | Website Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I recently ran a poll asking mums what their biggest worry was about breastfeeding for a second time. The unanimous response was around managing tiredness and exhaustion of breastfeeding while caring for an older child as well.

I totally get it. The first time round it hits you like a tonne of bricks - how dependent this tiny creature is on you - and how they don't seem to have a clue when is the appropriate time to sleep.

There is no other way to describe it.

It's exhausting.

But second time round - not only do you have to work out how to keep your new baby alive, you also have to pay attention to your eldest child.

I'm not going to sugar coat it. It is exhausting.

So in this episode I'm going to talk about that exhaustion. I’m covering…

3 reasons why it might not be as exhausting as you think
6 ways to muddle through the exhaustion
Why it’s not just about lack of sleep and physical exhaustion
How mindful breastfeeding plays a part

On Thursday 2 November at 8pm GMT I’m running a free webinar: Breastfeeding Revisited: Second-Time Success Secrets. During the webinar I’m going to walk you through the steps to unpick your previous breastfeeding experience and contemplate what you can do differently this time round. It will be recorded so if you can’t make it live you can watch the replay. Sign up here.

Connect with me:

Instagram | Facebook | Website Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week I’m celebrating 100 episodes on Raising Healthy Mothers! And this time I’m in the interviewee chair. My husband puts me on the spot this time. We talk about…

How I became a nutritional therapist
How my thinking around nutrition has changed
How I approach motherhood wellbeing
What strings I’ve added to my bow to support mothers
My top myth busting and tips on breastfeeding, perinatal nutrition and slings
And most importantly - what my favourite Malaysian food is.

This is a fun episode celebrating something I’m super proud of! Here’s to the next 100 episodes. Thank you so much for being part of the journey with me.

Connect with me:

Instagram | Facebook | Website Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

When was the last time you stood up and just...walked out of a room. Without looking back to check everyone's OK? Without making sure the kids were safe, had what they needed, weren't going to ask for something the minute you'd got comfy on the loo?

During my conversation with Kate on this week's episode I realises how easy it is to feel trapped and suffocated in motherhood. And yet, how we can also take the opportunity to change our focus, become someone different, embrace the new strengths and let go of what used to define us.

This was a fascinating conversation about self-belief, confidence and the courage to choose a new way of being within motherhood. We talked about:

How adverse events - divorce, injury, trauma and an enforced break - can be a blessing in disguise, allowing us to try a new way of being
Feeling failure and the disappointment of motherhood not living up to our expectations - and how to flip the mindset to one of growth
The importance of self-love and internal validation
The power negative self-talk has over us, and how to break it
The newness of the postpartum body and how the lack of support for healing and recovery drives body image issues
How to thrive in motherhood - and why that comes back to freedom

As always I came away inspired and motivated to continue working on a mindset of being comfortable in my own skin as a mother.

Connect with Kate:

Instagram (Club Thrive) | Instagram (personal) | Podcast | Website

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This episode has been a long time coming. This month marks 5 years since I started specialising in motherhood. And this episode is the culmination of everything I've learned so far in the journey.

When I started out I focused mainly on nutrition and diet. But while the information I had about a healthy pregnancy, postpartum recovery and replenished motherhood was sound and had the potential to be life-changing, the actual reality of making those changes was much harder.

I've found it hard, and so have my clients:

We'd talk about a more nutritious breakfast but realised they could barely keep their eyes open first thing in the morning to start scrambling eggs
We'd add in supplements but their brain fog was so bad they forgot to take them
We'd discuss mindful eating but they were so caught up in their toddler's fussy eating they could barely sit down to eat

There was a huge gap between what was ideal pregnancy and motherhood nutrition - and what was actually attainable for a mother living a real motherhood with a small or non-existent village.

I quickly noticed that helping people them with just their diet wasn't rewarding for them or me. That there was so much more to health and wellbeing that was getting in the way of them being able to make those dietary changes.

So over the years I've developed my 5-pillar Motherhood RESET Method that encompasses much more than nutrition and diet. And in this episode I'm diving deep into each pillar and what they mean for a nourished motherhood:

How harnessing your rhythms of your day, month and year helps to manage the natural ebbs and flows of energy - without changing anything else
The two parts to eating that make you feel energised and well-nourished – without using fancy ingredients
The two questions to ask about sleep - that has nothing to do with your children's sleep
Why movement and exercise are so key in motherhood - for your lifelong health
How prioritising time for you underpins all the pillars - and why it's often the most elusive for mothers

I end the episode with a short assessment for you to pinpoint exactly which pillar you need to work on - because it's different for everyone.

To download my free guide 10 Daily Strategies to Unlock More Energy (even if you have a toddler!), click here. I take you from morning to night with some of those small steps that can snowball over time.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Coffee in motherhood. Probably the one thing many mums can agree as being totally essential to get through those exhausting broken nights. I know people who didn't drink coffee before having children but started after their first child. Motherhood is tiring and all-consuming and often the ritual of making a coffee and taking that first sip is a glorious moment to just be. So this week I invited Laura and Gemma of Tired Mums Coffee on to the podcast to talk all things coffee. As mums of young children themselves, they get what it's all about - and completely captured motherhood in the names they've given their coffee blends. And they take the taste of their coffee seriously, recruiting expert coffee roasters to create the exact flavour profile they're looking for. But this conversation was about so much more than coffee. Because for them, coffee is a metaphor for community, for getting together over a delicious cup of coffee, for connecting and sharing in the experience of motherhood. Tired Mums Coffee have generously offered a 15% discount with code TASHADCRUZ15 to try out their coffee, valid until 31 March 2024 so head over to the website to buy some coffee and know that you're getting a delicious cup of coffee AND helping to support other mums and charities! Connect with Tired Mums Coffee: Buy coffee | Join the #mumsarefine campaign | Instagram | Facebook Loved this episode? Leave a review and rating on Apple Podcast. Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I am doing something a little bit different today, something I've never done before but always thought of doing here on the podcast. I've bene running my Self-care Challenge and one of the best feedback I've had so far is fromthe Mindful Tea Break guided meditation I recorded for them. And because it had such a great reception, I decided to share it here on the podcast. This is a five minute guided relaxation while you have a cup of tea from boiling the kettle to the first couple of sips. There's a lot of waiting around while you make a cup of tea - while the kettle is boiling and the tea is brewing - so it's the perfect time to take a few minutes to check in and be fully present. It's a bit of a cliche that mums never finish our cup of tea or coffee while it's hot - so let's at least enjoy the process of making it and that first sip to its full potential! If you aren't in a position to make yourself a cup of tea right now, pause this now and come back to it when you're next in the kitchen and filling your kettle. Please do not listen to this if you are driving. You can still join the self-care challenge! More details can be found here. Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Occasionally I invite someone onto the podcast that speaks to my soul. This week's interview is one of those – my conversation with Lisa Mabberley of Morther, Nurture and Wild ended up being a heart-to-heart that made me feel really seen and heard. In our discussion I realised why it is we miss out so much when we don't have a tribe around us. As a mother of tweens, she's much further along her motherhood journey with me, and in her I heard the wisdom that experience brings as well as the comfort in knowing that no matter how old your children, you can still feel overwhelmed and in need of peace and calm.

Throughout our hour together we discussed...

The OKness of having conflicting feelings in motherhood
The identity shifts in motherhood and how to flow rather than fight the shifts
Seasons of motherhood and why we should embrace them
Capitalist patriarchy and how it diminishes the importance of motherhood
Sisterhood and friendship in motherhood

... and so much more.

This is one of those episodes that felt like chatting to a good friend round the campfire.

Connect with Lisa:

Website | Instagram | Self-care Journal (Free)

Mentioned in the podcast:

Sas Petherick - Self-Belief School

Remember to join my free Back-to-School Self-Care challenge from 18 September. Over the week I'll help you to rediscover yourself, find the time to do 5 minutes of me-time and shake off the feelings of guilt that so often accompanies thinking about self-care! Click here to sign up.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

If you've listened to my podcast for any length of time you'll know that I talk about taking time out, taking things easy and taking things slow as a mother. But in order to do this we have to navigate feelings of guilt, lack of time, energy and headspace to do what seems such an obvious and simple thing.

There are so many metaphors out there - you can't pour from an empty cup. Put your own oxygen mask on first. Recharge yourself regularly like you do your phone. Fill your petrol tank before you run on empty.

These cliches keep circling because they hit home. They are so true. You do no one any favours by continuing to run on empty.

Yet we all do it. We all put ourselves at the very bottom of the list. We all keep going and going and going until....we're broken.

And at the end of the summer holidays we may feel even more broken than normal. As wonderful as it has been to spend time with the children and enjoy their presence, it's a lot. A lot of fighting, sibling rivalries, tantrums and dramas.

Now it's time to embrace the return to the routine of school - without simultaneously succumbing to the pressures and stressors that they bring too! So in this episode I talk about...

The challenge of summer and the challenge of returning to school
Stress and how it effects the body
Why motherhood is particularly stressful
The different faces of self-care
5 practical ways to find moments of self-care in your busy day

To help me transition to the school routine for the first time, I'm running my Back-to-School Self-Care 7 day challenge from 18 September. I'd love for you to join me - I'll help you to rediscover yourself, find the time to do 5 minutes of me-time and shake off the feelings of guilt that so often accompanies thinking about self-care! Click here to sign up.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock More Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Being inside without your own personal outdoor space is really hard when you have energetic kids who love being outdoors, who need plenty of physical activity on a daily basis (as we all do!) and who are naturally inquisitive and fascinated by the natural world.

As my children have grown older I have become more and more aware of how important getting outside for exercise is, and while everyone benefits from doing it every day, it can be really hard to motivate yourself.

So in this week's episode I'm offering 7 ways I have found to get outside on a regular basis. I talk about...

Why breakfast picnics are the greatest way to start the day (when you can be prepared for it!)
The pleasure of growing your own vegetables and the surprising benefit to fussy eaters
How to do messy and sensory play outdoors when you don't have your own garden
The surprising benefit not driving has - and why everyone should sometimes behave as if they don't drive

I finish with a musing on whether not having the option to drive naturally forces my children to walk or cycle more simply because they don't have a choice.

Although I am very aware of the importance of getting outdoors regularly, especially for children, I am also aware that without a garden I am limited by my mood, energy and time available, and so I am realistic about what can be achieved within these limitations!

More episodes you’ll love:

{7.11} A Good Night’s Sleep Starts in the Morning
{2.8} Sustainable Living with Ruth Watson of Ecologico
{8.8} 5 Reasons Mealtimes are a Battle with Your Fussy Eater
{1.7} Why Vitamin D is Important for Mothers and Babies

If you'd like to know more about the different ways you can expose your fussy eater to food other than at mealtimes, then my fussy eater workshop is available to buy on demand. To learn about the workshop, click this link to read more and purchase to start immediately.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Depending on where you are in the world, summer holidays have started or are about to start. And often that comes with a healthy dose of....self-criticism, low self-esteem, negativity - and downright hatred of the bodies we now have as mothers.

It's heartbreaking.

So in this episode I've diving into body positivity over summer. I'm discussing...

What body positivity means, why it's important and our responsibility as parents in shaping our children's body image and self-esteem
The impact of negative self-talk on our own and others' appearance
Rejecting diet culture and embracing a positive attitude to all food
Detaching exercise from food as a transactional relationship (i.e. why you should stop counting how many calories you'll need to burn after eating that doughnut!)
How to respond to negative comments - from our own children and others

"Our words and actions hold great power and so by fostering body positivity within ourselves and our families, we can create a positive and empowering environment for our children to thrive."

You are probably the person your children will hang around with most over the summer holidays. So it is on YOU to create a safe environment of body positivity in a world with a toxic culture of valuing physical appearances and unrealistic beauty standards which ultimately encourage restrictive eating habits and punitive exercise regimes.

It's a long term game and as parents one of our greatest achievements on our children's graduation from home would be having fostered a climate of self-acceptance, celebrating all body types.

And that starts this year by having a body positive summer holiday!

If you'd like to know more about language around food, intuitive eating and how to keep calm and confidence at mealtimes, then my fussy eater workshop is available to buy on demand. To learn about the workshop, click this link to read more and purchase to start immediately.

More episodes you’ll love:

4 Steps to Break the Snack Cycle and Take Control of Cravings
5 Reasons Mealtimes are a Battle with Your Fussy Eater
5 Reasons You Still Haven’t Lost the Baby Weight

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers I'm tackling a topic that came top when I ran a poll on what's holding you back from making health changes: Snacking and cravings.

Why do we have them? Why is it so hard to resist? Is there anything we can do to make better choices?

"We often beat ourselves up about our lack of willpower - we assume there's something within us - a moral failing that means we can't resist a particular food. We are so hard on ourselves. And I'm here to tell you that you cannot rely on willpower and motivation alone for any habit change."

In this episode I cover...

The two factors involved in cravings and what triggers them
How to tell the difference between emotional hunger and physical hunger
The impact of sleep deprivation and fatigue on cravings
4 ways to tackle the snacking cycle

Remember, habit, diet and lifestyle change takes time. Be kind to yourself, take things one at a time.

Episodes mentioned:

A Good Night’s Sleep Starts in the Morning (7.11)
The Uncomfortable Truth About Sleep in Motherhood (7.12)
Meal Planning Magic (8.2)
The First Three Weeks: Recovering from Birth (3.1)
What to Eat for Breastfeeding (3.4)
What to Eat in the Third Trimester (2.5)
What to Eat in the First Trimester (2.1)
5 Foods to Prioritise in the First Trimester (1.9)

To get 50% off your first Abel and Cole order, click here (referral link).

For a 10% discount on Claire Gillies' meal planning service, use the code HealthyMothers10 when you sign up at https://deliciousandreal.com/membership-levels (affiliate link).

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You're exhausted.

You're struggling with your mental health.

You get cramps and find yourself going to the toilet 5 times a day, making you anxious about leaving the house.

You know your diet is crap, you drink too much caffeine, you don't eat enough fruit and veg, and your sleep is non-existant.

You've heard that good health comes frmo the gut so you wonder whether taking a probiotic supplement can help get your health back on track.

This week I offer a stark truth: Supplements are not the answer.

You can't out-supplement a poor diet and lifestyle.

I answer a question from a mother struggling with feeling tired all the time, low energy and generally feeling unwell. Initially she was interested in probiotics for gut health but with a little gentle probing I uncovered more details - a history IBS, poor mental health, an unhealthy diet, poor sleep.

Yet she still manages to feed her toddler healthily, putting a lot of energy into making sure he eats well, at the expense of her own health and wellness.

I offer an explanation as to why supplements are not the answer and how Big Pharma has conditioned us to seek a single solution for a quick fix.

I suggest 4 simple changes she might make to improve her sleep, increase her fruit and veg consumption, increase her energy between meals and simplify her life so she isn't just focusing on her toddler.

I dive into why sleep is really the big problem here and offer ideas as to how she can improve her sleep.

And at the end I suggest why getting some blood testing done might be appropriate to check for underlying insufficiencies and depletion that may have arisen since giving birth 18 months ago.

Do you have a health dilemma you'd like help with? Send me a DM on Instagram or an email to tasha@tashadcruznutrition.com and I'll answer it on the podcast!

Other episodes you'll enjoy:

6 Essential Blood Tests for Exhausted Mums
Confused About Nutrition: Just Tell Me What to Eat!
Should You Take Supplements as a Mother?

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I was a very fussy eater as a child. It's one of those family truisms. They still laugh about it now. I don't; I feel for little me who found it so very hard to eat everything people wanted me to. Now as a nutritional therapist, natural chef and all-round food lover, I am well and truly out of that phase. There's very little I won't eat and I love cooking for people. And I also happen to have a fussy toddler - despite doing what I thought was all the right things from the very start. So I know exactly how it feels to be in a battle around mealtimes - both as a fussy child myself AND as a mother of a fussy eater. In this episode I'm diving into why mealtimes have become a battlefield for you and your child and offer a new way of approaching mealtimes to help bring some calm to mealtimes - for you and your fussy eater. I'm going to talk about * The joy of crunchy beige food for a toddler - and how much easier it is to cope with this phase once we understand why they are drawn to it so much * The influence how we feel about food has on our children and why it contributes to a stressful atmosphere * Why bribing your child with dessert for eating more of their main meal can backfire

I know firsthand how mentally challenging coping with a fussy eater can be. My fussy eater is still very much a work in progress - and who knows whether my second will turn out to be selective too! But I know I'm on the right path because he is slowly (very slowly) starting to try new things. If you'd like to know more about HOW to get your fussy eater to try new things, then my fussy eater workshop is now available to buy on demand. To learn about the workshop, click this link to read more and purchase to start immediately.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers I take you on an unforgettable adventure, packed with personal discoveries, heart-pounding challenges, and a healthy dose of cheesy self-reflection.

Picture this: a hen weekend away on the stunning coast of Devon. A group of wild women ready to embrace the unknown, led by the fearless bride-to-be, who happens to be my cousin. Now, coasteering might sound like an innocent seaside activity, but let me assure you, it's not for the faint of heart.

After a wild night of celebration, we found ourselves at 10 am staring down at the wild waves of Devon.

Hangover? Yup.

Sleep deprivation? Check.

Intense fear? 100%

An adventure for sure, but little did I know, it would become one of the most transformative experiences of my life.

In this episode, we'll dive deep into the four mind-blowing discoveries I made while pushing myself to the limit on that rugged coastline. Prepare to be inspired as we explore the profound effects of stepping outside our comfort zones, especially for mothers like us who often get lost in the whirlwind of motherhood.

"Life begins at the edge of your comfort zone."

At the end of the episode I'll list out the steps to push yourself out of your comfort zone to help you reconnect with yourself, rebuild confidence, and combat the isolating effects of motherhood. Together, we'll step into the unknown, embrace the discomfort, and unlock the brave within.

Are you ready for the journey of self-rediscovery? Join me on my wild adventure!

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Today on Raising Healthy Mothers I'm welcoming Emma Cottam of Isabella and Us back onto the show. We last spoke on the podcast in October 2020 - we were deep into the first 6 months of the pandemic and looking ahead to a second lockdown. It was GRIM times indeed!

I decided to invite her back because she's recently started offering help establishing journalling practice, and this is something I've been working on - and struggling with! - recently so it seemed really great timing.

In our chat we talked about...

What journalling is and how it differs from keeping a diary or a planner
The benefits of journalling and why it's so helpful for mums in transitional timee
Overcoming mindset blocks around perfectionism and challenging emotions that arise through journalling
What to do with journals once we've finished with them and the tricky conundrum of journals as a legacy

I enjoyed this chat so much - I basically treated it as a means to get all my sticky questions answered about journalling! I know I'm going to be joining her July Summer of Me month of journal prompts to keep up my journalling practice through the summer.

About Emma:

Emma Cottam is the Founder of Isabella and Us. and the Positive Wellbeing Zine for Mums. She is a licensed Practical Magic™ Coach and Facilitator, Certified mBIT Coach, NLP Practitioner, writer, creative and magazine editor. She is on a mission to help mums thrive, re-awaken their magic, get creative and tune in to their intuition to live the life they want.

Find Emma:

Website | Instagram | Facebook

Other episodes you'll enjoy:

{2.6} Positive Wellbeing for Mums with Emma Cottam of Isabella and Us
{4.5} How to Prioritise Yourself as a Mother
{7.1} 3 Ways to Create Goals and New Habits in 2023

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Today on Raising Healthy Mothers I'm talking to Kate Longden, also known as the Food Doula. Kate describes herself as Chef, Nurturer, Cooking Coach and Founder of the original food hug meal delivery service offering edible support across the UK, and I can vouch that her food looks incredible on Instagram!

If you've been listening to my podcast for a while you know how much I love talking about food and cooking. I truly believe finding joy in cooking is the cornerstone to uncovering true healing and wellbeing. In fact I genuinely think you can have your cake AND eat it - as long as you cook it from scratch with love and true joy. Full fat, full gluten, full sugar and all.

The world of nutrition and healthy, clean eating can seem daunting and confusing. And most of it is rubbish anyway.

"Eating should be a source of explosive sensory joy, not merely functional. It punctuates our days and is medicine for the body and mind."

I adored my interview with Kate in this week's episode of the podcast. We bonded over our shared love for cooking, for having the confidence to combine flavours in a way that makes food sing, and for the healing powers of sharing and gifting food. We stripped food and nutrition back to basics and indulged in the sheer sensory joy that cooking for loved ones can bring.

In the episode we talk about:

Why it's so hard to ask for help and yet why it's so important
The best meal for a new parent who desperately needs a food hug
Intuitive, confident cooking AKA modular meal prep - what it is and how it helps takes the pressure of cooking
How cooking changes when you can become a parent and how to re-discover joy in cooking
Why it's OK for chicken nuggets to make an appearance on the menuAfter her experience of a raging appetite postpartum that saw her prepared batchcook disappear in a flash, she began delivering home cooked meals across the UK, primarily for new parents but subsequently anyone wanting good food when they have little energy to cook.

I loved this discussion because I resonated with so much of what Kate talked about when it comes to her love of food and cooking - and how disheartening it can be to cook for children!

Find Kate:

Website | Instagram

Other episodes you'll enjoy:

{8.2} Meal Planning Magic: Saving Time, Energy and Your Sanity with Claire Gillies of Delicious and Real
{4.4} Postnatal Recovery with Sophie Messager
{3.1} The First Three Weeks: Recovering from Birth
{1.8} Postnatal Freezer Food with Milly Bagot of byRuby

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Until a few weeks ago I was a meal plan dodger all of my adult life. Despite it being my no. 1 piece of advice for clients to (a) stick to their goals (b) save money and (c) avoid having to use willpower to stop eating junk. While it's true that meal planning can do all of those things, I'm also a very creative cook, and it's genuinely one of my most favourite things to do. Plus meal plannings felt boring, limiting and time consuming.

But I knew I was spending way more on food than I should, I was spending way too much time cooking and I was starting to lose motivation for coming up with interesting meals on the fly every day. And I was definitely snacking on the sweet stuff more than I care to admit.

So two weeks ago I decided it was finally time to take my own advice. And the difference it's made to my headspace and our budget has been transformational - not to mention how much less often I've reached for sugar in between meals.

In this episode, I'm diving deeper into the 6 steps you can take to save money on your weekly food shop. I'll cover:

Setting your initial budget and what to take into account
The pros and cons of online food shopping
How to prioritise what you spend on your food based on your values and what's important to you
Shopping in season and what to look out for
Switching to cheaper plant-based protein without compromising on nutrition
Why ignoring the hype around nutrition claims to save you money

“How much you decide to spend on food for your family is quite personal.”

I recognise the privilege I have on the choices I make when it comes to health and food shopping, but I also believe that most of us make a choice of some sort based on our values when it comes to the price we pay for food and so I hope this episode can give you some guidance on how to focus those choices to avoid over-spending unnecessarily.

And if you'd like to learn more about the benefits of meal planning, have a listen to my interview a couple of weeks ago with Claire Gillies of Delicious and Real. She has also generously offered a 10% discount on signups to her meal plan service using the code HealthyMothers10 when you sign up here: https://deliciousandreal.com/membership-levels. (This is an affiliate code!)

Other episodes you'll enjoy:

{8.2} Meal Planning Magic: Saving Time, Energy, and Your Sanity with Claire Gillies of Delicious and Real
{8.1} 5 Steps to Read Food Labels for Healthy Eating
Confused About Nutrition: Just tell me what to eat! {7.3}

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. I'm celebrating 3 years of podcasting this month! To say thank you, I’m hosting a special giveaway - the first 3 people who leave me a review for the podcast on Apple Podcast will get a goody bag full of feel-good self-care bits that I love, a discount code for 20% off a future group programme or workshop and a free book from my personal bookshelf based on your stage in motherhood!

To enter, review the podcast on Apple Podcast, email me a screenshot of your review (take the screenshot before you submit otherwise you'll miss it!) and send the screenshot to tasha@tashadcruznutrition.com or DM on Instagram: @tashadcruz.

If you're listening to this after May 2023, I'd still hugely appreciate a review because the more ratings and reviews there are, the more people the podcast will reach, and the more mums we can support!

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week marks a milestone for the podcast - it’s been 3 years since I first pressed publish on an episode! So in today's episode I’m reflecting on 3 years of podcasting, with over 80 episodes and almost 10,000 downloads. I'm going to talk about the 6 key thing I've learnt in starting and maintaining a podcast, My personal highlights and favourite moments, and musings about the future of the podcast. And as a special thank you for being part of the journey, I’m hosting a special giveaway (my first for this podcast!). The first 3 people who leave me a review for the podcast on Apple Podcast will get a goody bag full of feel-good self-care bits that I love, a discount code for 20% off future group programmes or workshops and a free book from my personal bookshelf based on your stage in motherhood! To enter, review the podcast on Apple Podcast, email me a screenshot of your review (take the screenshot before you submit otherwise you'll miss it!) and send the screenshot to tasha@tashadcruznutrition.com. Episodes mentioned:

Postnatal Planning with Maisie Nicholls {1.2}
Depression and Motherhood with Claudia Smith {1.6}
Babywearing with Sarah Claridge of South London Sling Library {1.10}
C-Section Recovery with Amy Fuller-Fergus of AtoZ Yoga {4.2}
Gestational Diabetes with Lily Nicols, RD {5.6}
Heal Your Bladder: How Nutrition Can Help with Chronic Bladder Infections with Mary Cotter {7.9}

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Today on Raising Healthy Mothers I'm talking to Claire Gillies of Delicious and Real all about meal planning. If you're anything like me you know you're supposed to meal plan to make life easier, save money and avoid food waste. But actually getting started can be overwhelming! And what about if your plans change? That's why I invited Claire on to talk about how she meal plans, why she started and how the benefits. We talked about... * How eating as a family can help with fussy eating * How meal planning can give children the confidence to try new food * How food is so much more than just nutrition and fuel * How cooking and meal planning is an important life skill for our children to graduate with

I loved this episode because Claire's values around food and cooking are so aligned with mine. And she gives some huge hope for families with a fussy eater - her daughter was a fussy eater and now loves food at 16 years old! We also found ourselves talking a lot about the culture of food and what it means to eat together as a family. "Food is the glue that binds us together" Claire has a meal planning subscription service where she sends you a 7-day meal plan and shopping list, which you can customise using her recipe archives which has over 200 recipes! Your first month is just 99p so you can try it out to see whether it's for you, and she has generously offered a 10% discount for my listeners to the full price service. Use the code HealthyMothers10 when you sign up at https://deliciousandreal.com/membership-levels. This is an affiliate code, which means I may earn a little something in return, which goes back into the running costs of this podcast, keeping it ad-free! Learn more by clicking here. Find Claire: Instagram | TikTok | Facebook | Website Other episodes you might enjoy: * Postnatal Freezer Food with Milly Bagot of ByRuby {1.8} * Easy Workday Lunches - At Home or in the Office {7.2} * Confused About Nutrition: Just Tell Me What to Eat! {7.3}

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to a new season of Raising Healthy Mothers! This week I'm diving into the confusing world of nutrition information and ingredients list on packaged food.

One question I often hear is 'is it OK to use pre-prepared sauces and condiments?' It's a big worry for parents trying to do their best for their family that by using shortcuts they are letting their family down.

Hellooooo mum guilt!

Helping people understand how to read nutrition labels has become a cornerstone in my education around nutrition because I realised what was second nature to me was often a source of confusion at the very starting point of cooking - literally putting up a barrier while you standing in the shop holding two jars of pasta sauce and trying to make a choice between them!

So in this episode I'm bringing you everything I think is important to know about reading food labels. I discuss: * What's included in food labels and how they work * Additives and when to worry about them * The 5 steps I go through when I look at food labels and the thought process I go through when I need to decide whether a jar of something goes in my shopping basket!

To keep things simple, I've created a cheat sheet you can print out and stick on your fridge or download to your phone so you have a handy dandy guide to whip out in the shop. To download the guide, click here.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In a society that expects mothers to immediately return to their pre-baby lives, a sleep-deprived co-sleeping, breastfeeding mother has to face some uncomfortable choices to make for her health, family and career. When I first became pregnant I had already decided I was going to co-sleep, exclusively breastfeed and be 100% responsive to our baby. I knew I'd be tired but I figured it was only for the short term. Besides, everyone knows being a mum is exhausting - it's just part of the job right? It was only when I found myself struggling to contain my anger that I realised the lack of sleep had caught up with me and I wasn't coping. Today on Raising Healthy Mothers I'm going to address a question that often comes up in the co-sleeping, anti-sleep training, extended breastfeeding world - and give a viewpoint on it that isn't often voiced and may even be unpopular. "We can do what we can by being activists and lobbying for change and discussing equity and fairness with our partners, but it doesn't help right now, right in this minute." In the episode you'll learn... * The 2 common reasons given as to why mums feel exhausted so often - and why they're not particularly helpful * The 5 areas of your life to optimise to help improve your sleep * The 2 things you might need to compromise on in this season of your life (these may be unpopular!)

Ultimately if we accept that it's only for a few years, that it's worth it to parent the way feels instinctive, then you're accepting that you will need to compromise something, whether that's your career, money or your health and wellbeing - short term and long term. It's not an easy choice - and I think this will be an uncomfortable truth for many. Resources and links: * Sensate or use code TDC20 at https://buy.getsensate.com/hero-story/ (affiliate link)

Other episodes you'll enjoy: * 5 Steps to Better Sleep {S2E3} * 6 Essential Blood Tests for Exhausted Mums {S4E12} * 3 Ways to Boost Energy and Feel Less Exhausted as a Mum {S4E1}

Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave us a review and rating on Apple Podcast Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Chances are as a mum to a little person your sleep is restricted or disrupted most nights. Chances are you're drowning yourself in coffee and feeling wretched most days.

What if you spent your time optimising your day to get you the best night's sleep ever?

In today's episode I'm talking about the importance of a morning routine for getting a good night's sleep. It sounds counter-intuitive but how you start your day has a huge impact on your night - and it's all biological!

I discuss...

How your morning affects your circadian rhythm
What the circadian rhythm is and the link between morning light and night-time sleep
The benefits of a morning routine for a good night's sleep
Tips to get you started on establishing a morning routine

I think it can be easy as mothers to dismiss your own sleep needs as 'just what happens' - but I think there are ways to get better sleep! To learn more about how we sabotage our own sleep with our everyday habits, download my free guide 10 Everyday Habits That Are Sabotaging Your Energy (and what to do instead).

Get inspiration on protein-rich breakfast here on Instagram.

Other episodes you'll enjoy:

5 Steps to Better Sleep {S2E3}
How to Prioritise Yourself as a Mother {S4E5}
How to Find Time for Yourself (aka Self-Care) {S1E12}

Connect with me:

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast

Do you know anyone else who needs more energy and better sleep? Please send them this podcast episode!

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Everyone knows being a mum is exhausting, right? It's just part of the job, no? Also weight gain, sluggish digestion, hair loss... mum symptoms are brutal - but normal. Aren't they? If you've ever got to the point where you feel that there must be more to your tiredness, lack of energy, brain fog, low mood and hair loss than just being a mum then this is the episode for you. My guest this week is fellow nutritional therapist Alice Godfrey - in fact we were at college together! She knows exactly what it means to feel so exhausted that there must be more to it - because she was diagnosed with hypothyroidism - and has improved her symptoms dramatically. She has gone on to specialise in thyroid issues, helping women nourish and support their thyroid with her 10-step programme, Love Your Thyroid. In this episode we cover: * What the thyroid is and what it does * Symptoms of thyroid problems * Why thyroid issues are common postpartum * What functional testing can tell you about your thyroid * The impact of nutrition and lifestyle on the thyroid * Steps you can take to move forward

I have a history of low thyroid and I found this episode really helpful as a reminder as to why I'm doing what I'm doing! It is possible to feel better with nutrition and lifestyle changes! Find Alice: Instagram | Facebook | Facebook Group | Love Your Thyroid Programme Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

If you've ever experienced the burning pain, the urgency, the sheer inconvenience of a UTI then you'll know how it can affect you as you go about your every day life. But what if it doesn't go away? Or keeps coming back? What if the doctors say there's nothing they can do for you because there's nothing to show in your urine samples? My guest this week is Mary Cotter and she knows exactly how debilitating that feels, because she suffered from Interstitial Cystitis for years before finally discovering how nutrition can help. She has gone on to create a targeted 90-day whole-body programme to help heal your bladder and find freedom from chronic symptoms. In the episode we discuss... * The difference between chronic UTIs and Interstitial Cystitis * Symptoms to look out for * The effect of stress on bladder pain * How nutrition can help the bladder and what a whole-body approach entails

We end with Mary's top tips to start calming symptoms of chronic UTIs and IC. I learnt so much from this episode because it reminded me how far reaching nutrition and lifestyle changes can be! Find Mary: Instagram | Website | Heal your Bladder Programme Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers I welcome Rowan Whitehead to discuss the societal gap that often arises between couples when they have children, causing imbalances in unpaid labour division, parenting and mental load roles. Rowan founded the Facebook group Bridging the Gap after her own experience of motherhood and imbalances in her relationship upon becoming a parent. In the episode we discuss: * The gaps that arise in relationships when couple become parents * Why the gaps occur and why they often go unnoticed * The difference between equality and equity * The different types of domestic abuse that are often hidden from view * How to start bridging the gap and bringing more balance to your relationship

This was an empowering discussion, often touching on emotional topics that came uncomfortably close to me. I came away feeling motivated to have some frank discussions with my husband! Find Rowan: Instagram | Facebook Support the movement: Join the Facebook Group | Buy Merchandise | Join the Mailing list Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I've always resisted entering into a discussion around weight loss in motherhood, mainly because I hate the pressure and expectation laid on mothers to lose their baby weight and go back to the shape they were before. But I know many mums become deeply unhappy with their bodies postpartum, especially one year or more later. In this episode I'm going to discuss the 5 reasons you're might be struggling to lose weight - without telling you that you're simply eating too many calories! Because I know weight loss is so much more than simply calories in and out and I want you to feel confident in the choices you make. I cover... * My challenges around weight loss and how I came to discover nutritional therapy * 4 reasons why crash diets, restrictive diets and calorie counting doesn't work * 5 reasons why you're struggling to lose weight * Mindset around weight loss and why it's the most important aspect that's commonly missing * Other factors that could be affecting your weight

By the end you'll be ready to put restrictive, crash diets behind you and know what to do instead for a holistic approach to weight loss that brings you joy for life. Download my free guide to getting more energy and motivation so you can spring out of bed in the mornings Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Since becoming a mother I've found it really hard to find the energy, time and motivation to do exercise. I can barely keep the house tidy let alone find the time to get to the gym or an exercise class!

Enter the Power of Mum, an at-home strength training programme. I found it totally by accident but it lit a fire inside me - I still didn't know how I'd find the time but I knew I needed it.

So in this week's episode of Raising Healthy Mothers I'm talking to Nicole Chapman, personal trainer and founder of the Power of Mum.

In the episode we discuss:

The benefits of strength training as a mum
Why exercise is important in motherhood
The physical changes we go through during pregnancy and postpartum and how it changes the way we need to exercise
How to find time to and energy to exercise
Getting motivated and staying kind to ourselves

Nicole combines the perfect amount of compassion for the realities of being a mum and motivation to stay on track - without the macho tough love so common in the personal training industry!

Find Nicole:

Website | Instagram | The Power of Mum Programme

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Are you one of the over half a million people who signed up for Veganuary this year? It's getting more and more popular - each year sees more people signing up. And each year sees more and more vegan food on our shelves - often highly processed - it's the food industry cashing in on the trend!

Now that January is over you might be wondering whether you should continue being vegan. In this episode I'm discussing the reason why vegans often feel amazing when they first switch and whether it's one to continue in the long term. I discuss:

Why people often feel much better on a vegan diet
Why plant-based diets benefit the gut
Whether vegan diets are unhealthy
What nutrients you might be missing on a plant-based diet
Whether a vegan diet is appropriate for our children.

People come to choose a vegan diet for many reasons - environmental, cruelty to animals and health reasons. As a nutritional therapist my interest in vegan diets is mainly around its impact on our health, but I do offer some ways you can ride the wave of how you're feeling after a month of going vegan - without impacting the environment too much and maintaining the health benefits of eating plants AND meat.

To get more detail on specific nutrients to be aware of in a vegan diet, listen to Episode 3.3.: How to Optimise a Plant-based Diet in Motherhood.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Today's guest is talking about something I have been (and still often am!) deeply uncomfortable with - Money. I know I'm not alone in finding it difficult to hold on to money, often living from paycheck to paycheck and - as an entrepreneur - in feast and famine from month to month.

My guest this week is Philly Ponniah, a certified financial coach helping women improve their relationship with money and shift patterns rooted in childhood.

In the interview we talk about...

What a relationship with money means
Common issues women have around money and why money is such a taboo subject
How our childhood affects our relationship with money
What a healthy relationship with money looks like
How to help our children build a healthy relationship with money

I found this conversation so enlightening and it's motivated me to take money seriously this year – and work on shifting my relationship with money to a more positive one.

Find Philly:

Website | Instagram | Mindful Money Planner

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Here's a confession. I'm a nutritionist and I'm often confused about nutrition.

I spent 3 long year studying nutrition and how what we eat can make you feel good or make you feel bad. How certain foods can improve certain symptoms and how certain foods can make it worse.

The truth is nutrition is confusing! In theory we know more about nutrition, health and wellbeing than ever before. Yet as a global entity we're also sicker than ever before!

So if you're ever wondering why you can't stick to a plan, why diets are so short lived, why you fall back into your old habits, this is the episode for you.

I discuss...

Food fads and why the food industry want you to keep failing
Why it's so hard to stick to a diet
The single biggest influence on our weight, health and wellbeing - that is largely ignored in the diet industry
6 basic guidelines for nutrition

To be the first to learn about my new course The Abundant Energy Plan, join the waitlist. Or if you just want to get to the bottom of your symptoms here with nutrition and lifestyle changes, book in for a free consultation here to see if 1:1 personalised nutrition is for you.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In today's episode on Raising Healthy Mothers I'm delving into what makes a healthy lunch to have at work - whether you're working from home or in the office. It's often one of the first things I talk about changing with my clients because so often our lunches are rushed and a bit of an afterthought - and they wonder why they struggle with a 3pm energy slump! I'm here to help you reclaim a proper lunch break.

In the episode I discuss... * Why what and how you eat your lunch matters * How to use your lunch break to benefit your gut and mental wellbeing * What to include in your lunch box * Simple ideas to make at home * Batch cooking lunchtime brilliance

If you'd like some further guidance on this, I created a cheatsheet for you to download. It includes 12 brilliant lunch ideas for the home or office plus a bonus step-by-step batch cooking plan to help you make sure you have everything you need for a lunch that gives you sustaining energy. Download the cheatsheet here. And as I mentioned in the episode, it's not too late to sign up for the online 10-day self-care retreat. You can register here. If you've loved what you've heard today then you're going to love the new guide I've written to help you get your energy, motivation and mojo back. In the guide I lay out 10 things you're unwittingly doing everyday to sabotage your energy. To get yourself on the way to springing out of bed in the mornings, download my free guide Ten Things You're Doing Everyday to Sabotage Your Energy. #raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Welcome to a new year and a brand new season on Raising Healthy Mothers! Are you busy making a resolution? Have you decided to start a new exercise regime? Drop the carbs? Cut your screentime? Start meditating? Go vegan? When was the last time you decided to make a change and stuck to it for longer than a few weeks? I'm definitely guilty of struggling to stick to a new habit - and then guilty of beating myself up about it. The problem is we often make new goals and wish for new habits without really giving much though to what it will really achieve and how to get there. So we end up relying on willpower alone, dragging ourselves to the gym with dread or sadly nibbling on lettuce while watching your partner tuck into a juicy dirty burger. Is there any wonder 80% of new year resolutions are abandoned by February? So in this episode I am going to help you use the excitement and momentum of the new year to create a vision for what you want to achieve for yourself and - crucially - give you some steps to help them stick. In the episode I cover: * The 3 steps to take to create new goals and habits * The 9 key questions to ask yourself when deciding on your goal * The 1 practical thing you can do to see changes - before you've even started on your new habit!

And if, like me, you'd like to make your mental wellbeing your priority for 2023 then I'm making that first step really easy for you. I'm running a 10-day at-home self-care retreat starting Monday 9 January 2023. If you're feeling frazzled, overwhelmed and like you're running on fumes then it's time to make yourself a priority. Let's face it - Christmas with little people is stressful and not the dust is settling, it's time to take back a little control by first focusing on you. Each day you will learn one easy you-focused activity that will help you find a small pocket of calm through the day. By the end of the 10 days you'll feel calmer, more focused and recharged - ready for the rest of January and the year ahead. To sign up, go to www.tashadcruz.com/10dayretreat Further resources: * Future you visualisation (6 minutes) * Letter from Future Me to Current Me * James Clear Atomic Habits (book) * Avital aka The Parenting Junkie

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week in the Christmas Quickies I'm discussing how to avoid the 'f**k it' attitude over Christmas. You know the one - 'ah it's Christmas, what the heck, I"ll pick back up in January' Except it never works does it? After 2 weeks in January of being on a diet that solely relies on willpower you discover a forgotten box of Roses and polish it off. (Please say it's not just me!) So while it's tempting to write off December (which really starts at Hallowe'en...), I'm here to help you think through ways you can stay relatively on track without denying yourself the joys of Christmas - including all of your favourite goodies. In the episode I talk about... * Mindful eating and how to create natural pause points * The 3 types of hunger - and which one to listen to! * How to mitigate those days when you know you're going to have a drink, enjoy the favourites and have a late night * The secret to staying guilt-free on Christmas Day

If you've loved what you've heard today then you're going to love the new guide I've written to help you get your energy, motivation and mojo back. In the guide I lay out 10 things you're unwittingly doing everyday to sabotage your energy. To get yourself on the way to springing out of bed in the mornings, download my free guide Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Hello and welcome to a Christmas special on Raising Healthy Mothers!

In this week's episode, I'm diving into one of the top tips I give to clients - Stick to a consistent eating and sleeping routine.

This is often one of the first things to go out the window come Christmas so I'm here to explain why it's so important!

In the episode I talk about...

The effect of sugar on our body
The impact of alcohol and how it affects sleep
Why choosing a kebab might be better than a chickpea and kale curry - in some circumstances!
How sticking to a routine can help your body manage the sugar highs and lows of the season

What will you do this Christmas to make it one of social highs - rather than sugar highs?

If you've loved what you've heard today then you're going to love the new guide I've written to help you get your energy, motivation and mojo back. In the guide I lay out 10 things you're unwittingly doing everyday to sabotage your energy. To get yourself on the way to springing out of bed in the mornings, download my free guide Ten Things You're Doing Everyday to Sabotage Your Energy.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

How is it that we put so much energy into instilling good habits and routines for our children but are complete hypocrites for our own habits? This is how I felt when a few months into motherhood I was averaging 4-6 hours on my phone every single day. That's a QUARTER of my life! Imagine looking back at your life at the age of 80 and realising you spent 20 of those years on your phone.

I bet you wouldn't remember much more than the most recent few hours of that phone time!

Phone are here to stay and I don't think we should throw them out completely - they're so very useful! But I do know I need to stop being hypocritical in forcing limits on my son's screentime - but not on my own. I prioritise my children's sleep and stress levels - but not my own. I prioritise their wellbeing and happiness by setting sensible and healthy boundaries - but I don't do that for myself.

In this episode I'm coming clean about my smartphone usage and the 9 steps I have been taking to reduce it. I discuss:

What's so bad about smartphones anyway?
How much I was on my phone and how it happened - and the realisation I had that hit me hard
The 9 steps I recommend taking to reduce your phone usage

I didn't mention these in the episode but I have found these books really useful for understanding phones and their detrimental effect:

Johan Hari: Stolen Focus
Cal Newport: Digital Minimalism
Catherine Price: How to Break Up with your Phone
Dr Chatterjee books: The Stress Solution; Happy Mind, Happy Life; Feel Better in 5

Sleep and stress are so important when I work with clients to improve their energy levels, balance their hormones and help them lose weight that I dedicate whole sessions to them, including managing phone and screen usage. I'm developing a new group programme called The Abundant Energy Plan starting in early 2023 that will cover these in separate modules. To be the first to learn when the course is launching, join the waitlist here.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

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How To Break Up With Your Phone

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When my son was 3 and my baby was 4.5 months, we went on a 13 hour flight to Malaysia. I felt genuinely lost as to how I was going to keep my pre-schooler occupied for so long. And a little bit scared. Thankfully, a bit of research and chatting to those who've done it before and I felt prepared. In this episode I'm sharing my experience and my top tips on how I managed the flight AND stay sane. I discuss: * Choosing your flight * Snacks to bring * Toy recommendations and what actually kept my son entertained.

It was hard work but we got through it - and dare I say it was even a bonding experience since I had to focus so thoroughly on him without any distractions. I'm in the midst of preparing for an exciting new group programme for 2023 - The Abundant Energy Plan for Exhausted Mums. Spaces are limited so get yourself on the waiting list so you can be the first to find out about it when I launch it.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

When my son was 3 and my baby was 4.5 months, we went on a 13 hour flight to Malaysia. I felt genuinely lost as to how I was going to keep my pre-schooler occupied for so long. And a little bit scared. Thankfully, a bit of research and chatting to those who've done it before and I felt prepared. In this episode I'm sharing my experience and my top tips on how I managed the flight AND stay sane. I discuss: * Choosing your flight * Snacks to bring * Toy recommendations and what actually kept my son entertained.

It was hard work but we got through it - and dare I say it was even a bonding experience since I had to focus so thoroughly on him without any distractions. I'm in the midst of preparing for an exciting new group programme for 2023 - The Abundant Energy Plan for Exhausted Mums. Spaces are limited so get yourself on the waiting list so you can be the first to find out about it when I launch it.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

When my son was still a baby I promised myself I wouldn't let him watch TV until he was AT LEAST 5. I mean I survived until much older without a TV so surely he can too.

Oh how naive I was!

By the time he was 3.5 he was regularly watching 3-4 hours of TV, sometimes more than that. Like most habits that we're not happy with, it crept up slowly and steadily, often out of necessity while caring for his baby sibling.

In this episode I talk about:

What the suggested screentime limits are for children
How and why my pre-schooler's screentime got so out of hand
How we limited it his screentime
Where we are now with screentime
Reflections on what we'll do differently with our daughter

As with so many aspects of parenting, we're working things out as we go along. Things will change again in the future no doubt!

Resources mentioned:

Yoto player (this is what we have!)
Yoto mini player (what we’d probably get next time!)
WHO guidelines on screentime and play

The waiting list for my Abundant Energy group programme is open! Join to be the first in the know (there will be an early bird discount…!)

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

When my son was still a baby I promised myself I wouldn't let him watch TV until he was AT LEAST 5. I mean I survived until much older without a TV so surely he can too.

Oh how naive I was!

By the time he was 3.5 he was regularly watching 3-4 hours of TV, sometimes more than that. Like most habits that we're not happy with, it crept up slowly and steadily, often out of necessity while caring for his baby sibling.

In this episode I talk about:

What the suggested screentime limits are for children
How and why my pre-schooler's screentime got so out of hand
How we limited it his screentime
Where we are now with screentime
Reflections on what we'll do differently with our daughter

As with so many aspects of parenting, we're working things out as we go along. Things will change again in the future no doubt!

Resources mentioned:

Yoto player (this is what we have!)
Yoto mini player (what we’d probably get next time!)
WHO guidelines on screentime and play

The waiting list for my Abundant Energy group programme is open! Join to be the first in the know (there will be an early bird discount…!)

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

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I always used to think that breastfeeding aversion was a clear sign that your body can't cope with the demands of breastfeeding. It makes logical sense. But when I experienced it for myself I realised that logic doesn't necessarily come into it - and the emotions of feeding an older baby is far bigger than I realised.

So this week I'm diving deep into the aversion and agitation I experienced way back in early pregnancy with my second, and what I did to manage the intense emotions that brings.

I discuss:

What breastfeeding aversion actually is
Whether it's truly a sign you should stop
The strategies I used to cope (and the ones I wish I had used!)
Where I am now and how I feel about it
When I'm planning to stop breastfeeding my nearly 4-year-old!

As with most of the episodes this season, it's been an emotional one to record, one that I'm not 100% comfortable baring my soul about!

If you've loved this episode but still have questions, come and join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

Resources mentioned:

Aversion Sucks Facebook group
When Breastfeeding Sucks by Zainab Yate
Loving Comfort: A Toddler Weaning Story by Julie Dillemuth
Booby Moon: A weaning book for toddlers by Yvette Reid
My Milk Will Go, Our Love Will by Jessica Elder
The 5-Day Meal Plan for Busy Mums - Batchcook your week in 2 hours!

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

When Breastfeeding Sucks: What You Need to Know About Nursing Aversion and Agitation

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When my son was 2.5 I started becoming really smug that I’d done all the right things and avoided any fussy eating. Three months later his baby sister was born and BAM fussy eating! In this episode I talk about navigating my son’s fussy eating as a nutritional therapist. I discuss

The one basic foundation that informs our whole approach to eating and feeding children
The three consistent strategies that help to take the pressure off him and us as parents
How to increase the nutrient density of the food you already cook
Choosing more nutritious options of the food you already buy
My confession as an ex-fussy eater myself!

It’s still very much a work in progress - he’s not totally back to where he was pre-fussy eating but I know he’s made enormous progress and I know I can relax as we are heading in the right sort of direction - just as I did as a child!

If you've loved this episode but still have questions, come and join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

Resources mentioned:

OXO Good Grips julienne peeler
Jamie Oliver's 7 Veg Sauce

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you co-sleep? Or have you ever considered it and wondering how to do it safely? Maybe you're pregnant for the first time and are thinking 'no way, I'll never sleep with my baby, that's too dangerous!'

In this episode I get personal with our sleeping arrangement. I talk about...

Why someone might consider co-sleeping
Whether co-sleeping is safe
How to make your bed safe for sharing with a baby
What my co-sleeping journey with two children looks like

Resources mentioned:

La Leche League: Safe Sleep Seven
Lullaby Trust: Co-sleeping with your baby

If you're struggling with exhaustion and feeling rock bottom, my free 7-day mini course will help you make small, sustainable changes towards improving your health and wellbeing. Click here to join.

Join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In today's episode I'm delving into my story of how I gently nightweaned my toddler - while still co-sleeping. I discuss... * Why babies and toddlers feed through the night * How long to expect them to continue feeding * Why I nightweaned when I did * My nightweaning timeline * Why it took me 3 attempts to nightwean him * What I'd do differently next time

Just like any element of breastfeeding, it's been very up and down, and the decision to nightwean was not taken lightly! It was a journey that took over a year, and in some ways I'm still on it! Resources mentioned in the episode: * Nursies when the Sun Shines by Katherine Havener * The Milk Meg article on gentle night weaning * The Gentle Sleep Book by Sarah Ockwell-Smith * Gentle Relaxation track by Sarah Ockwell-Smith

If you're struggling with exhaustion and feeling rock bottom, my free 7-day mini course will help you make small, sustainable changes towards improving your health and wellbeing. Click here to get it.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

Nursies When the Sun Shines: A little book on nightweaning

In today's episode on Raising Healthy Mothers I talk about tandem feeding during pregnancy and when you have a newborn. I discuss:

Considerations around tandem feeding
Nutrition for you when tandem feeding
Why tandem feeding was important to me
How my tandem feeding is going for me
My tandem feeding timeline
What I would do differently

I end with my one big takeaway about tandem feeding - and caring for two children generally - and my no. 1 advice in the really early days.

PS - Join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

I recently did a poll on Instagram to ask my followers what they'd love help on the most and the answer was resounding - just tell me what to eat! So I've created a 5-day family-friendly meal plan to save you from the decision fatigue of making dinner - to save you asking the question every single day 'what shall we have for dinner tonight?' It's not just a meal plan though - it has all the recipes you need, a shopping list and - the secret to success - a Sunday batch cook plan - so you can prepare all the meals for the week ahead in just a few hours at the weekend. If this sounds like what you definitely need in your life right now then head here to download the free meal plan now.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

In today's episode on Raising Healthy Mothers I talk about how my eldest coped with becoming an older brother and how we helped him along. It has been a year of huge physical and emotional change for all of us! I talk about:

What we changed during pregnancy
What we did after baby was born
His reaction towards the baby
How his behaviour changed
Whether what we did worked
How things are now, 1 year postpartum.

We're out the other side now and while it still feels like we're coming across challenging situations all the time, it feels like things are more manageable and cope-able now.

I recently did a poll on Instagram to ask my followers what they'd love help on the most and the answer was resounding - just tell me what to eat! So I've created a 5-day family-friendly meal plan to save you from the decision fatigue of making dinner - to save you asking the question every single day 'what shall we have for dinner tonight?' It's not just a meal plan though - it has all the recipes you need, a shopping list and - the secret to success - a Sunday batch cook plan - so you can prepare all the meals for the week ahead in just a few hours at the weekend. If this sounds like what you definitely need in your life right now then head here to download the free meal plan now.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

Today on Raising Healthy Mothers I'm giving you my 9 top survival tips for the first few months of two. This is a pretty raw, vulnerable episode as I open up about how damn hard it is to parent two!

In the episode I talk about:

How prepared I felt beforehand
What I wish I could tell myself if I could go back in time by a year!
My 9 survival tips for life with two
Bonus - the two gifts every new mum should get

In the episode I mention a lockable coffee cup and an insulated water bottle - these are the ones I have and I can’t do without! (Affiliate links):

Super Sparrow Water Bottle
Smidge Travel Coffee Cup

Did you find these useful? What do you have to add? Email me and let me know at tasha@tashadcruznutrition.com

When you feel ready to take your health a step further, I'm here for you - here's how you can take the next step:

Beat exhausted mum syndrome with my free 7-day Mini Course
Too busy to meal plan? Download my free 5-day Family Friendly Meal Plan and Prep Guide
Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book
I have limited spots for my unique 1:1 motherhood repletion 3-month programme. Book in for a free 30-minute Tea with Tasha (phone call) to see whether this programme is right for you!

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

Welcome to the second episode of season 6, where I get really personal about my experience growing and learning as a mother of 2. Today I’m talking about how I preparing my eldest for a home birth. In this short episode I talk about:

Why I wanted a home birth again
Why I wanted my son to be there for the birth
How I prepared him for the birth
How it actually went!
And whether I would have done it differently in hindsight.

Resources mentioned in this episode (I may earn a small commission if you buy through these links which helps to fund this podcast!):

Hello Baby by Jenni Overend
Our Water Baby by Amy Maclean

When you feel ready to take your health a step further, I'm here for you - here's how you can take the next step:

Beat exhausted mum syndrome with my free 7-day Mini Course
Too busy to meal plan? Download my free 5-day Family Friendly Meal Plan and Prep Guide
Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book
I have limited spots for my unique 1:1 motherhood repletion 3-month programme. Book in for a free 30-minute Tea with Tasha (phone call) to see whether this programme is right for you!

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

Hello from the other side of baby no.2! It's now almost a year since I had my second baby and I'm excited to be back with a new series on Raising Healthy Mothers.

This series I'm going really personal as I talk about how I've coped adjusting to my first year as a mother of 2. I was warned that going from 1 to 2 was hard - and wow! they weren't wrong were they?

Today I'm starting out with how I prepared my toddler for a new sibling while I was still pregnant. I talk about how we told him, the strategies we used to make him feel included for the full 9 months, the books we read to him to prepare him and how we made some big changes in his life during my pregnancy.

Resources mentioned in this episode:

Sarah Ockwell-Smith The Second Baby Book
There's a House Inside My Mummy

(I may earn a small commission if you buy through these links; it does not affect the price you pay; any commission I earn helps to fund this podcast!).

When you feel ready to take your health a step further, I'm here for you - here's how you can take the next step:

Beat exhausted mum syndrome with my free 7-day Mini Course
Too busy to meal plan? Download my free 5-day Family Friendly Meal Plan and Prep Guide
I have opened up my diary for short health reviews this September. Book in for a 30-minute consultation (£57)

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

This week on Raising Healthy Mothers I'm taking a deep dive into Gestational Diabetes with Lily Nichols, a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. Lily is an authority on diet and nutrition for pregnancy, and is the author of two bestselling books, Real Food for Pregnancy and Real Food for Gestational Diabetes. In the episode we discuss: * What is Gestational Diabetes? * Why we are more disposed to insulin resistance during pregnancy? * Why a gestational diabetes diagnosis is problematic for mums and babies * Testing for gestational diabetes and limitations during pregnancy * Managing gestational diabetes with diet and lifestyle * The safety of eating liver during pregnancy

This was a fantastic episode, full of in-depth insight from an expert on nutrition and gestational diabetes. If you've had a diagnosis and are worried about what it means for you and baby - and want to know how you can manage it without medication, then this is the episode for you. This is the final episode in Season 5 of Raising Healthy Mothers, and the podcast will now take a break for a season or two while I'm on maternity leave. I'll be back as soon as I can with more guests, more topics, and more information on getting you on that pathway to a healthy motherhood. Resources mentioned in the episode: * Sweet Success Guidelines for Diagnosis of Hyperglycemia in Pregnancy * I Failed the Glucola (Blog) * 9 Gestational Diabetes Myths (Blog) * CGM Experiment: What I learned as a non-diabetic from wearing a continuous glucose monitor (Blog)

Find Lily: Website | Books | Instagram DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. --- Beat the Exhausted Mum Syndrome with my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler. Get more energy this week!

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

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This week on Raising Health Mothers I'm talking to Arianna Radji Lee of Pachamama, a digital platform connecting mums and providing a modern, mother-focused, democratised approach to postnatal care. In the episode we talk about what Pachamama aims to do, how Arianna pivoted to take it entirely online during the pandemic and how the business has changed and developed. We also discussed about feeling ambivalent about starting a family and how becoming a mother causes a transition that is not discussed enough and how she aims to bring these difficult and uncomfortable conversations to the platform. And we talked about being pregnant and being a business owner and how the pressure we can put on ourselves to push through even when we're not feeling our best physically and mentally. We had a frank discussion about perinatal mental health and Arianna talked about her experience with antenatal depression and how she found being open and honest to her community was a cathartic experience in a way she couldn't do with her closest loved ones. This was an honest conversation about motherhood, transitioning and running your own business as a mother. Find Arianna and Pachamama: Pachamama On Hand | Website | Instagram | My IGTV with Pachamama - What to Eat During Labour DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. --- Beat the Exhausted Mum Syndrome with my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler. Get more energy this week!

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

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This week on Raising Healthy Mothers I'm speaking to Stephanie Gruenke, a registered dietitian specialising in pre- and postnatal health. In the episode we talk about Matrescence - the transition to motherhood that we all go through - and discuss what this means for effective postpartum recovery in a world where mums are often left to their own recovery after giving birth. We cover: * How we change when we become a mother * Postpartum depletion and how nutrient deficiency affects our health and wellbeing * How to optimise health, healing and mental health * Making life easy as a mother, while making simple, positive changes * Her Postpartum Reset Programme

I loved talking about the transition we go through as a mum - the concept of matrescence is as important as 'pubescence' and 'adolescence', yet once we move from being a 'maiden' (not mother) to 'matron' (mother) the changes we experience and how that affects us internally and externally are just not appreciated enough in our modern society! Finding your own tribe or village that can help ease that transition is all the more important, to ensure we are supported netballs, emotionally and Physically for the changes motherhood brings. Recommendations made this episode: Fair Play by Eve Rodsky (Book) The Fair Play Deck by Eve Rodsky (Game) Karen Kleiman - Good Moms Have Scary Thoughts and What About Us? (Books) Find Steph: The Postpartum Reset Programme | Website | Doctor Mom Podcast | Instagram DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

Beat the Exhausted Mum Syndrome with my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler. Get more energy this week!

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

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Good Moms Have Scary Thoughts: A Healing Guide to the Secret Fears of New Mothers

What About Us?: A New Parents Guide to Safeguarding Your Over-Anxious, Over-Extended, Sleep-Deprived Relationship

In today's episode I'm discussing postnatal weight loss. This is a difficult topic because there's such an enormous pressure from society to 'snap back' or fit into your pre-pregnancy jeans soon after giving birth. But that's so unrealistic! And also - so unnecessary, at least for a few months after giving birth. Because your body has done a wonderful thing by growing, birthing and feeding your baby.

So in this episode I'm covering:

Why out body looks different after we've given birth
When to expect weight loss to happen 'naturally'
How to make a start with improving body image with food
Other factors that affect weight loss

By the end of this episode I hope you'll understand how amazing your body is, and what might be affecting your ability to lose weight. And you'll have some practical steps to take to make a start on feeling happy in your skin and getting healthy again.

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

Are you exhausted? Sign up for my 7 Steps to Beat the Exhausted Mum Syndrome 7-day mini e-course and learn how to get more energy so you can actually enjoy your motherhood!

In today's episode I'm talking about postpartum hairloss - why it happens and what to do about it. First of all, please know it is completely normal and a part and parcel of the hormone rollercoaster that happens after giving birth. Isn't motherhood wonderful! But if it continues longer than a year postpartum then that could be a sign that something's not quite right. So in the episode I cover: * Why we lose hair postpartum * The role nutrition plays in hair growth * What nutrient insufficiencies can cause hair loss and slow hair growth * Blood tests to identify nutrient deficiencies * Supplements that might help - but why you should work with someone when thinking about supplementation * Identifying root causes beyond nutrient insufficiency

Hopefully this episode will reassure you that your postpartum hair loss is normal and you might just need to ride it out ... and give you some pointers on what to do if you think it's worse than it should be. DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website.

--- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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It's Season 5 on Raising Healthy Mothers! Today I'm talking about why breastfeeding can be painful - and why this should be seen as a sign to get help, not something to endure until it gets better. No, your nipples don't need to toughen up. You don't need to wait for a few weeks and get used to it. You don't need to grit your teeth through the pain. In the episode I discuss: * Why breastfeeding becomes painful * 4 things to look out for to check for a good latch * How to get help if there is pain.

One of my missions as a breastfeeding supporter is to help mums overcome their worries about breastfeeding, mainly hammering in the point about pain not being an inevitable part of breastfeeding! I'm running my super successful FREE online breastfeeding workshop again on Tuesday, 7th September where I'll go into even more detail about the norm of breastfeeding and what to expect. Sign up for the workshop How to have a pain-free breastfeeding journey...from the very beginning and join me at 8pm on Tuesday 7th September. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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This is the last episode for this season and today I am taking the issues around exhaustion and fatigue a step further than what you can do on a day-to-day level. Because when I work with clients with symptoms of stress, exhaustion and fatigue that goes beyond what would be expected at their stage of motherhood, one of the first things I do is recommend some basic blood tests. So today I'm covering the 6 basic blood tests almost all of my clients start with when they start working with me. In the episode I discuss... * The symptoms that flag up an underlying problem that needs further investigation * The 6 blood tests I most commonly recommend * What to do with the information once you have the results * How I work with clients to resolve their symptoms based on their blood results.

As I mention in the episode, I will be going on maternity leave in October 2021 so for the next couple of months I am offering a shortened version of my usual package: 6 weeks to more energy and less fatigue...without the guesswork. If you'd like to discuss whether this package is right for you, book in for a free 30-minute health review here: https://tashadcruz.com/work-with-me Links and resources mentioned in the episode: * Top episodes of the season: * + 3 Ways to Boost Energy and Feel Less Exhausted as a Mum (S4E1) + C-Section Recovery with Amy Fergus-Fuller (S4E2) + How to Prioritise Yourself as a Mother (S4E5) + Building Stress Resilience with Bec Milligan (S4E6) * Podcast episode: Why Vitamin D is Important for Mothers and Babies * At-home Vitamin D test

Book in for a free 30-minute health review. DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice of delay in seeking it because of something you may have heard on the podcast or on the website. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler. Sign up for my newsletter and free downloads Follow me on Instagram #raisinghealthymothers Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better!

Today on Raising Healthy Mothers I'm talking to the wonderful Nicky Lowe, founder of Wisdom for Working Mums, supporting women to combine their work and family life in a more successful and sustainable way, helping mums to truly thrive.

In this episode we talk about Nicky's story about burnout from motherhood which led to adrenal fatigue and the valuable lessons she learnt from it. We discuss...

Stress, burnout and resilience and how it can become such a defining feature for mums in early motherhood
How the strategies we use to replenish before children don't work when you have children
Motherhood as depleting on the nervous system
How important finding time for yourself is to get your fundamental needs met so you can be the mother you want to be
Resilience and how it's different for women compared to men
The 5 steps to developing good communication and establishing boundaries

I had a bit of a lightbulb moment in this episode when I recognised myself in Nicky's story about becoming depleted by the end of the day from being needed so much by her young son. It made me realise I need to put some boundaries in place and take responsibility about it.

Find Nicky:

Website | Podcast

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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This week's episode on Raising Healthy Mothers is a bit of a personal one, because I'm talking about the stress I've been experiencing in the last 7 months and the journey I've been on to cope with it and build my resilience which has clearly taken a knock in the past two years since becoming a mother. In the episode I talk about... * Why I've been particularly stressed out this year * What stress is and why the chronic stress state we're in is so detrimental to our health * Why building resilience when removing the stressors themselves is impossible * The 4 steps I took to improve my stress resilience and why they're each so important

I'm very much still a work in progress and learning new ideas and ways of coping strategies as I go along. Letting go of responsibilities and asking for help can be difficult, but in the long term the effect of opening up and letting others share your burden is probably the one thing that will make the biggest difference. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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This week on Raising Healthy Mothers I'm talking to Francesca Mastrojanni, a fellow nutritional therapist who also works for Functional DX, a leading functional medicine blood testing and analysis lab. We dive into blood testing and why we use it in practice as nutritional therapists and how it can help us to understand our clients's symptoms and help focus on a plan. In the episode we discuss: * Postnatal recovery and healing food * What bloods can tell us about our health * Common symptoms that are often dismissed as normal, but may be a nutrient depletion * How and when to get your bloods tested and how to get help with the results * Why mums often notice symptoms popping up at around 9 months postpartum

As usual when I talk to another nutritional therapist, we got a bit geeky, and I loved getting my teeth into this with someone else who also supports mums in the postpartum period. Find Francesca:

Instagram | Functional DX

--- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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This week on Raising Healthy Mothers I'm talking about supplements and whether you should consider supplements beyond pregnancy and into motherhood. In the episode I discuss: * The place of of nutritional supplements within a larger picture of health and wellbeing * Why we might need supplements, and specific circumstances when they might be helpful * Choosing good quality brands * The basic foundation that most mums need

I often get asked whether mums should continue taking supplements beyond the first trimester, so this episode will help you understand why I do think it can be helpful. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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This week on Raising Healthy Mothers I'm talking about all things tea with the fab Bethan Thomas of HotTea Mama. After moving to China, Bethan fell in love with all things tea and started a lifelong obsession with it, culminating in founding a tea company making functional teas specifically for mums and womanhood.

In this episode we talk about:

The poor quality of our bog-standard builders teabag, and why standard herbal teas rarely taste as good as they smell
How she noticed a gap in the market for delicious, functional teas for mums in motherhood
The science behind tea and how it can help during the different phases of motherhood
The difficulties of unpicking the scientific evidence for what is and isn't safe in pregnancy
How Bethan chooses her specific blends and the scientific base behind their safety and how they help at specific times of motherhood

This was a fascinating discussion that had us both geeking out about nutrition science and getting our teeth into the ins and outs of proper, functional teas for motherhood.

Find HotTea Mama:

Website | Instagram | Facebook

The Tommy's caffeine calculator: https://www.tommys.org/pregnancy-information/calculators-tools-resources/check-your-caffeine-intake-pregnancy

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

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This week on Raising Healthy Mothers, I'm speaking to Bec Milligan, a fellow nutritional therapist with a special interest in supporting women with stress resilience and self-care. Bec has additional training in restorative yoga, emotional freedom technique and breathwork to offer a holistic approach to building resilience for women juggling it all through life's transitions.

In this episode we discuss:

Bec's journey from a fast-paced TV executive to a nutritional therapist and EFT practitioner specialising in stress resilience
Motherhood as a transition from one person to another
Our body's natural stress response - and why we often get sick on holiday after a stressful period at work
Stress patterns of neural wiring learned throughout our life and how to cut ties of old emotional stressors
How to build resilience through diet, lifestyle and with a toolkit to re-programme how we respond to stress

This was a brilliant conversation, where we also discussed guilt around how we end up giving birth and breastfeeding contributes to the stress of motherhood. I love Bec's story through her experience of fight/fight/flop and how it informed her trajectory through work and motherhood.

In the episode Bec talks through how emotional freedom technique works and walks us through a short session, which you can find to watch in the shownotes on my website:

www.tashadcruz.com/podcast/building-stress-resilience

Find Bec:

Website | Instagram | Facebook

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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Today on Raising Healthy Mothers I'm introducing the concept of the Wheel of Motherhood as a means to prioritise yourself as a mother. This is a tool I often use for my clients and for myself too, to work out the areas of life that need to be prioritised to bring some balance in life. Often mums find themselves at the bottom of the list of priorities, a shift that often happens as soon as baby is born - and doesn't shift back. As a result you might find yourself becoming resentful, notice your ability to cope is reduced, your resilience to face challenges is worse and you have difficulty making decisions. This can have a knock on effect on sleep, maintaining a healthy weight or hormonal balance. And over time this can lead to more serious concerns such as depression, anxiety and other serious chronic diseases. In this episode I'm going to talk about: * The 8 sections of the Wheel of Motherhood * Why each is important * How and when to use this tool

To download the Wheel of Motherhood and a worksheet to guide you, click here. I encourage you to use this tool periodically and regularly to assess your priorities and work out what you need to work on next.

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler. Sign up for my newsletter and free downloads Follow me on Instagram #raisinghealthymothers Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better!

On this week's episode I'm talking to Sophie Messager, a doula and perinatal educator and healer, best known recently for her fantastic book 'Why Postnatal Recovery Matters'. In this episode we cover Sophie's 4 pillars of postnatal recovery and talk at great length about each one and why they're so important. We covered: * Postnatal recovery traditions around the world * Why mums often blame themselves for feeling exhausted (when it's not their fault!) * What's missing from our Western culture * How visitors can be actually helpful in the early days * The importance of bodywork in the first few days and weeks after giving birth - and why we don't need to wait for the 6 week check to have it done

This ended up being a wide-ranging discussion and I particularly loved Sophie's tireless work to promote the importance of full, holistic postnatal recovery. I truly believe this is one of the key missing pieces in a joyful, happy motherhood and hope this episode can help plug the gap just a little bit. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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Today on Raising Healthy Mothers I'm busting 8 common breastfeeding myths. These are the sort of things I hear so often and it breaks my heart how many mums are stopped in their track just because of old wives tales and outdated advise circulating from friends and family, and even sometimes from healthcare professionals! So in this episode I've picked out the 8 most common ones and busted them. I hope that by the end of the episode you'll feel more confident in knowing that: * Breastfeeding doesn't have to (and shouldn't!) hurt * Breastfeeding may not come naturally - you need to be proactive in learning about it! * A fussy baby doesn't necessarily mean you're not feeding enough * You probably will produce enough milk, as long as your baby effectively removes it * Your partner can bond with baby in many ways other than feeding them with a bottle * Fed is minimum rather than best...

The best leg up you can give yourself if you're planning to breastfeed is to educate yourself as much as possible and find out what support is available to you - BEFORE you give birth. Hoping to breastfeed but winging it is not going to give you the best chance; finding out how breastfeeding actually works during pregnancy is best way to start preparing for breastfeeding. There are many more myths about breastfeeding that I haven't mentioned here. I'm on a mission to give as many women as much support as I can during pregnancy and the early days. As a mindful breastfeeding supporter I offer antenatal education around breastfeeding and postnatal assessment of latch and position and troubleshooting issues. I also help mums through guided relaxations, breathwork and affirmations so they have the tools to remain calm and confident, despite the challenges. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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Today on Raising Healthy Mothers I'm joined by Amy Fergus-Fuller to talk about her emergency C-section and journey to recovery, which ignited a passion to develop a C-section recovery programme, filling a gap she felt was being ignored by many working in the birth and postnatal world.

This a passionate discussion where she shared how women are being failed in being supported to fully recover after a C-section. In the conversation we talked cover:

How little education there is around C-sections and what they involve
The physical and emotional turmoil after having a C-section
What happens physically after a C-section
How to heal after a C-section, starting from the very beginning
What you can do if you've had a C-section years ago
Amy's 3-phase Ab Rehab Course

There was so much we discussed in this episode, and so much more we didn't manage to cover. What I found really shocking is the extent to which the scar tissue can affect the reproductive organs, with major knock-on effects throughout life if it's not addressed. This feels like very important information for the 30% of women who have C-sections, planned or not.

Amy provides hope - she believes it's never too late to heal and recover after a C-section, even years later. She runs a thorough 3-phase programme which takes the healing step-by-step, covering physical, mental and emotional aspects. You can purchase the pre-recorded Phase 1 of the 4-Week Ab Rehab Course from her website: https://atozyoga.co.uk/events/ab-rehab-course/

To learn more about her programmes, find Amy online:

Instagram | Website | Facebook

New season new episode! Today on Raising Healthy Mothers I'm talking about exactly why we feel so exhausted as mums. It's a bit of a cliche that mums are tired and while for the most part we are simply expected to do way too much in a way that we never would for most of our history, there are lifestyle and diet factors that further affect our overall feeling of exhaustion and fatigue, factors that are modifiable. In the episode I'll cover: * Why you feel so exhausted as a mum * How what you eat (and what you don't eat!) is contributing to how you're feeling * The signs to look out for that show you need to have a re-think of how you're eating * My three top tips to boost your energy with your diet - starting immediately.

Mothering is really hard, and staying on top of what you eat is one more thing on your list of Things To Do. But it doesn't have to be complicated, and sometimes just some small tweaks can make all the difference. To help you on the way, I've designed a 5-day meal plan that covers a lot of the bases I talk about in the episode. And in the interest of keeping things easy, I've included recipes, a shopping list and even a meal prep guide, so you just have to set aside two hours at the weekend, get everything prepped and you've got all you need for the week ahead. Download the meal plan here. Mentioned in the podcast: * How Not to Hate Your Husband After Kids by Jancee Dunn * Podcast episode: 5 Steps to Better Sleep {S2E3} * Podcast episode: The 6 Micronutrients Every New Mum Needs to Know About {S3E10}

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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#raisinghealthymothers

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Have you written a birth plan? What about a breastfeeding plan? So often new parents spend a lot of time planning the nursery, researching prams and buying a bigger car but very few consider the nuts and bolts of the postnatal period and how they can make breastfeeding work. Today is the final episode in this season of Raising Healthy Mothers and I'm going to explain why you should write a breastfeeding plan and what to include in it. In the episode I discuss: * Why writing a breastfeeding plan is as important as a writing a birth plan * How writing a breastfeeding plan can improve your chances of breastfeeding success * The 5 sections to include in your breastfeeding plan * The secret ingredient to my breastfeeding plan

By the end of the episode, you'll know exactly why you should write a breastfeeding plan, and crucially, what to include in it. To download my breastfeeding plan template, go to www.tashadcruz.com/breastfeeding-plan

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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Today on the podcast I'm joined by Cheryl Ndione, a coach supporting mums to gain clarity and build confidence. I was first drawn to Cheryl on Instagram by her bold statement 'Say No to Mum Guilt!' and I knew I had to get her on the show to talk about it, because I know so many mums struggle with guilt around the decisions they make throughout motherhood. In the episode we discuss * What mum guilt means * Whether dads experience mum guilt * How to find a bit more time in your day as a mum * Cheryl's unique method to navigate your way through mum guilt and feel confidence in yourself as a mother

This was such a great conversation as it made me realise how hard we can be on ourselves as mothers - needlessly! I highly recommend downloading Cheryl's free download How to End Mum Guilt Fast so you can start putting yourself first and start saying no to mum guilt. Find Cheryl on Instagram. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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In this week's episode on Raising Healthy Mothers, I'm discussing six key micronutrients I think are often problematic for mums in growing, birthing and feeding their children. When clients come to me with symptoms of fatigue, low motivation, poor sleep, low energy and difficulty losing weight, these are the topmost nutrients I have in mind. In the episode I discuss: * What micronutrients are * Why you should care about them as a new mum * The six most important micronutrients you need to know about * What to do about it if you recognise yourself in the list of symptoms

If you recognise yourself in any of the symptoms I mention, please consider getting help, starting with your GP for some blood tests to see if there's anything to concern about. Please note that none of the information in this podcast is intended to be medical advice, so consult your GP if you're concerned about anything discussed. --- Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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In today's episode I'm talking to Chloe Manlay, a fellow nutritional therapist who specialises in acne and skin health, helping women transform their skin from the inside out. This was such a great episode as we talked about how our everyday lives have such a profound effect on our skin - not just nutrition but sleep, stress and our environment. I know skin is often a problematic area for mums after giving birth so I know this is going to be one of those really eye-opening episodes.

In our discussion we talked about:

The link between the skin microbiome, gut health and the skin
Skincare products and how they affect the skin microbiome
How postpartum hormones and becoming a mother can change skin health
Chloe's 3 pillar approach to addressing the root cause of acne and resolving problematic skin
How becoming a mother can be seen as a crossroads to make a decision about your health and wellbeing
3 simple things you can do at home to start addressing your skin issues

We also had a long chat about stress, self-care and sleep - how important they are for health, yet how difficult it can be to prioritise both as a new mother, and Chloe had some great tips on how to manage everyday life as a mother a little bit better to try and fit them in.

To learn more about Chloe and how she works, find her here:

Instagram: @chloemanlay_skin_nutrition | Facebook Group: Healthy Skin From Within | The 360 Mama Online Postnatal Recovery Programme

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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In this week's episode on Raising Healthy Mothers, I'm talking about recovery in the first six months of motherhood. Whereas there's a lot of information on how to have a healthy pregnancy, and even how to recover and cope in the fourth trimester, I believe the healing and recovery continues well into the first 6 months, and even beyond. After the initial period of deep rest and recovery, more active recovery begins, encompassing much more than just the physical aspects of pregnancy and childbirth. At this point we start to discover the sheer mental load of being a mother.

So in this episode I discuss:

The different phases of recovery in the first 6 months
The concept of matrescence, or transition into motherhood and what that means for your emotional wellbeing and mental health
The specific nutrient needs needed in the active recovery period
How to keep on top of needing to eat nutritious food, while doing all the other mothering you need to do!

I hope this episode helps to start the conversation that mothers continue to be nurtured and nourished, well after the midwives and health visitors have signed you off in the first six months. This is the most fragile and vulnerable time for new mothers - and no matter how strong they seem on the outside, all mums need all the support they can get to maintain resilience through one of the most turbulent times of motherhood.

This episode is a continuation of my series on the very best nutrition in the first 1000 days of motherhood - from conception to toddlerhood. You can listen to the previous episodes in this series here:

S1E9: 5 Foods to Prioritise in the First Trimester
S2E1: What to Eat in the Second Trimester
S2E5: What to Eat in the Third Trimester
S2E9: What to Eat to Power Childbirth
S3E1: The First Three Weeks: Recovering from Birth

Today on Raising Healthy Mothers I'm diving a bit deeper into one of the main things that can derail your breastfeeding journey - before it has even started. Now that I've completed my training, it seems really obvious, but it was such a lightbulb moment for me when I learn about it on the Mindful Breastfeeding Supporter Course.

I'm talking about uncovering your infant story. In the episode I'll discuss:

How we learn a new skill
What we learn about infant feeding throughout our life
How our brains can physically change and develop throughout life
3 tools to change the way you think about infant feeding to ensure breastfeeding success

I wish I had known about the tools I'll discuss in this episode back when I was still pregnant. I was lucky enough to have a very smooth journey through breastfeeding, but I think it would have helped to sort through my thoughts and feelings around breastfeeding. I know that if things don't turn out the way you envisage, mindset is one of the most important things that can get you through it, and I'm not sure my mindset would have been strong enough!

In the Antenatal Mindful Breastfeeding Course, I guide you through using these tools and help you come up with a strategy to keep a strong mindset, whatever the challenges. To be the first in line to learn about the course, join the waiting list here: https://tashadcruz.com/waiting-list

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

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Today I'm talking about the wonderful world of the breast microbiome - the role breastfeeding plays in populating the baby's gut, how the bacteria get there in the first place and how breastmilk ensures the baby's gut has the right bacteria In the episode you'll learn: * The function of breastfeeding for baby and mothers * How the contents of breastmilk is set up specifically to build a healthy gut in the infant * Factors impacting the baby's microbiota * What you can do to ensure your baby's health gut microbiome and give yourself the best chance for breastfeeding success

Breastfeeding is a physical link between mother and baby and can be seen as continuing the work of the placenta during pregnancy. But the benefits of breastfeeding extends way beyond simply nourishment for baby - it plays a really key role in establishing the baby's gut microbiome which influences its health for life.

To find an IBCLC breastfeeding consultant in the UK, follow this link.

To keep up to date on my antenatal and postnatal breastfeeding groups, sign up to the waiting list here.

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In today's episode I'm introducing you to the concept of mindful breastfeeding. I have recently completed my training as a mindful breastfeeding supporter and I'm really excited to begin offering antenatal breastfeeding courses soon.

In the episode I discuss:

The 4 pillars of mindful breastfeeding
The foundation of knowledge and understanding that underpins each of those pillars
How being present and mindful within your breastfeeding journey can help with your connection and bond with your child and might even give you more sleep

To me, the focus on the brain–body connection is an integral part of breastfeeding and parenthood is a vital part of antenatal and postnatal teaching because parental mental health really is a defining characteristic of the whole experience.

Other episodes on breastfeeding and the fourth trimester:

S3E4 What to Eat for Breastfeeding
S2E11 What is the Fourth Trimester?
S3E4 Mindful Breastfeeding with Anna Le Grange

Sign up for the Mindful Breastfeeding Antenatal Course waiting list (launching in early March!)

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Today on Raising Healthy Mothers I'm addressing a question I'm often asked - 'What should I eat when I'm breastfeeding?' It's a really common questions pregnant and new mums ask me, not knowing that it's actually quite a complex answer. Although a seemingly innocuous question, what underlies it is doubt in their body’s ability to know how and how much milk to produce. I find this sad because it hints at the lack of confidence women have in themselves and lack of wisdom that should have been passed down from past generations of mothers and grandmothers about breastfeeding. So in today's episode I'm covering: * Why you probably don't need to worry about your supply * How breastmilk is made and how breastfeeding works * Whether what you eat matters * Specific nutrients that you might need to consider to support breastfeeding

By the end of the episode you'll know what types of foods you might like to include in your daily diet during pregnancy and after giving birth - and the signs to look out for that might tell you things aren't going as well as they could. Episodes and blogs mentioned:

How to Optimise a Plant-Based Diet in Motherhood {S3E3}
Why Vitamin D is Important for Mothers and Babies {S1E7}
What to Eat for Breastfeeding Success (blog)

Join the waiting list for my upcoming Mindful Breastfeeding and Nutrition Antenatal Course

In today's episode I'm discussing how to optimise a plant-based diet in motherhood. This year almost half a million people signed up for Veganuary - the month where you pledge to go vegan for a month. There is an enormous growing interest in following a plant-based diet for the health of the planet or for animal welfare reasons. And this is certainly reflected in the women I see in practice, speak to on courses or meet on Facebook in parenting groups. But is it healthy to be a vegan during pregnancy and when breastfeeding? Is it healthy for children to be plant-based? What are the key nutrients that might be missing from a plant-based diet? In this episode I'll discuss * The increased nutrient demands placed on the body during pregnancy and early motherhood * The 5 key nutrients harder to obtain through a vegan diet * 4 important things to know about optimising a plant-based diet to ensure you're getting the nutrients you need and absorbing them well.

Being a mum is stressful and the extra nutritional demands from pregnancy, labour and breastfeeding, as well as coping with broken sleep is often not replenished so mums often find themselves in a situation of being in a state of high needs but unable to meet those needs due to lack of time, energy, resources and knowledge to prepare quick and easy nutritious meals. Symptoms of fatigue, low energy, difficulty coping are common regardless of lifestyle, and it's one way our body is telling us (loudly!) that it needs to be looked after and properly nourished. If you do follow a plant-based diet or are planning to and would like to discuss the impact it might be having on your and your family's health, then I invite you to join me for a free virtual cup of tea via zoom to find out more about you and your challenges: https://tashadcruz.com/work-with-me ---

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Today I welcome Angela Rake of Zing Wellness to the podcast. Angela is a Pilates teacher specialising in women’s health with a particular interest in preparing for motherhood in pregnancy, postnatal recovery and pelvic floor healing. This episode was mind-blowing to me and I picked up so many absolute gems of wisdom about physical post-natal recovery. Did you know that 1 in 3 women are walking around with a degree of pelvic organ prolapse after giving birth? And that it takes two years for tissue regeneration and complete healing to take place? Angela questions the perfunctory 6 week check that women get postpartum and takes the long view on healing and recovery after birth. In the episode we discuss: * How our pelvic floor muscles work on a day-to-day basis and how it's used during pregnancy that affects how it works postnatally * How our posture changes in pregnancy and how it affects the muscles around the pelvis * What pelvic floor dysfunction REALLY is (it's not just about your bladder and bowel!) * How to integrate pelvic floor exercises into everyday life * Motherhood movement patterns and functional recovery * How engaging with your breath helps with the pelvic floor rehabilitation, manages stress and calms your baby

This is for you if you're pregnant, just given birth, 3 years postpartum, 20 years postpartum. It's for you if you gave birth naturally or by C-section (we talk about how having a C-section causes tightness around the body). It's for you if you're a women and things don't feel right. Towards the end of the episode, Angela talks through an integrating breath and pelvic floor sequence to help you engage the whole core in the way the core naturally works. This exercise can be started as soon as you've given birth, as long as you have had your catheter removed. For full guidance through the breathing exercise and the explanation around the pelvic floor, watch the video clips on the shownotes on my website. Angela's top tips to start working on pelvic floor rehabilitation: * Start doing a pilates class, whatever stage you're at * Get fit for motherhood during pregnancy * Connect your pelvic floor exercises with the breath

If you have any of these symptoms, you definitely need to think about doing some pelvic floor rehabilitation: * Any leaking from coughing, sneezing, running or jumping * Feeling a heaviness, bearing down or weight in the pelvic floor * Feel like tampons or menstrual cups are falling out * Sex doesn't feel right or feels different * Things don't look quite right or the same down there

By the end of the episode you'll know exactly why you need to recover your pelvic floor health, how to breathe and engage your core properly, how to integrate it into your everyday life to help with your postnatal recovery which will benefit you for life. Find Angela: Website | Instagram | Facebook

Today's episode walks you through the nutrients that will support you recovery in the first 3 weeks after giving birth. These weeks are really important in the healing process and can have a major impact on the whole motherhood journey if they are not taken slowly and gently. Sadly the tradition of confinement and caring for the mother has become lost in the Western world, and many new parents are not helped through this precious time of healing. In fact, many mums feel quite lonely and isolated as the focus shifts from her as the carrier of the baby, to the baby - at the expense of sense of wellbeing. In this episode I cover: * The 3 key aspects of recovery to bear in mind * My top 5 nutrients to focus on * My favourite post-natal healing meals

To help you plan your postnatal recovery, I've created an ebook of healing recipes designed specifically to help in this precious time for recovery and rest. The eBook includes the three dishes I mention in the episode, plus many more recipes ideal for postnatal recovery, as well as a meal plan template, a blank shopping list and freezing instructions, so you can plan exactly how you want your postnatal meals to look and how to prepare in advance. Download the recipe eBook here. This episode is the fourth in my series on the very best nutrition in the first 1000 days of motherhood - from conception to toddlerhood. Previous episodes in this series are: S1E9: 5 Foods to Prioritise in the First Trimester S2E1: What to Eat in the Second Trimester S2E5: What to Eat in the Third Trimester S2E9: What to Eat to Power Childbirth Links and resources: * S2E4: Mindful Breastfeeding with Anna Le Grange, the Mindful Breastfeeding Coach * S2E11: What is the Fourth Trimester? * To be notified about my upcoming Mindful Breastfeeding Antenatal Course, join the waiting list here.

Today is the last episode in this season - and the last of 2020! So this episode is all about me. Or more specifically - what I do. Because people are often a little bit confused about what nutritional therapy actually is. So today I'm covering: * What nutritional therapy is * My approach to health and nutrition, particularly my unique approach to working with mothers * The 4 core systems in the body I focus on during a consultation * The 5-point star that underpins good health that I work on with my clients * What working with me looks like

If by the end of the episode you're inspired to look into working together, you'll know that the first step is to book in for a free virtual Tea with Tasha session for a chinwag. Over a virtual cup of tea we'll talk about your challenges and how you’d love to feel instead. By the end you will: * Understand how your diet could be making you feel rubbish * Discover what specific foods to add in start feeling better * Learn a couple of simple strategies to level up your meals so you can stop missing out on important nutrients

To book in, follow this link: https://tashadcruz.com/work-with-me I look forward to speaking to you! --- Sign up for my newsletter and free downloads

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Today I'm answering a question that most people don't even think to ask - because it's barely discussed as part of your standard antenatal care! Yet it could be one of the most important steps towards truly coping and ultimately flourishing as a mother. In fact, most mums I know say 'I wish someone had told me how hard it would be in the early days.' It might be impossible to truly get across what it's like, but I hope that by understand what the fourth trimester is - and truly honouring it - then this most difficult time can perhaps be made a little easier. In this episode I'll cover: * What the fourth trimester is * The three distinct phases of the fourth trimester * Four coping strategies so you can emerge stronger and calmer (the last is the most important!)

I hope that by listening to this episode you feel a little more prepared for the challenges of the first three months. And if you have already had a baby, perhaps it will help you make a bit more sense about why things were the way they were in those early days. Links and resources: * Heng Ou The First Forty Days: The Essential Art of Nourishing the New Mother * Safe co-sleeping guidelines from the Lullaby Trust * Carrying Matters The Fourth Trimester * Mindful Breastfeeding episode with Anna Le Grange * Tea with Tasha - join me for a free virtual cuppa * Download the Postnatal Planning Checklist

If you're a mum to be, a new mum or a mum of a pre-schooler, I'm offering free Tea with Tasha sessions for mums who need a cup of tea and a good chinwag to sort out their health niggles. Over a virtual cup of tea we'll talk about your challenges and by the end you will: * Understand what might be missing from your diet that could be making you feel a bit rubbish * Discover what food to eat to make you feel better * Learn a couple of meals you can add to your repertoire so you don't keep missing out on it

All done in the time it takes to drink a cup of tea while it's still hot - for once! Book in here. --- Sign up for my newsletter and free downloads

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The First Forty Days: The Essential Art of Nourishing the New Mother

In today's episode, I welcome Judi Craddock, the Body Confidence Coach, onto the show. Judi helps women to stop chasing the perfect body and embrace the one they're in now. In the episode we talked about:

Judi's struggle around body image and confidence, which started when she was 7 years old
What body confidence means
Why mums feel so much pressure to return to their pre-pregnancy body
Why getting past body image issues can change the experience of motherhood
Why role modelling is so important for our children, especially our daughters

Judi ends with two great tips for building body confidence straight away:

Start a gratitude practice - appreciate the everyday things your body does for you and notice how your body feels when you hug your child or lie in a bubble bath.
Create a body-safe environment - become aware of your media consumption and how it affects the way you perceive yourself and your body. Think about who you spend your time with and what sort of conversations you have with them, and how that informs the way you think about your body.

This was one of those episodes that I think should be compulsory listening for all new mums because Judi came across as such a compassionate person on a mission to break the vicious cycle around body image that can often start in childhood. If you've ever had any doubts or worries about the way you look during pregnancy or after giving birth, this is the one for you.

Join Judi’s tribe:

Book: The Little Book of Body Confidence
Facebook group: The Body Confidence Journey

Find Judi: Website | Facebook

Read my blog post on postnatal weight loss: What Every New Mum Needs to Know About Weight Loss

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In today's episode I'm discussing what to eat during labour. This is probably one of the most neglected areas when it comes to nutrition in motherhood! Back when I was pregnant with my son, my doula and hypnobirthing teacher taught me her Chewing Timeline - what to eat in each phase of labour. I've taught it on courses and to my clients ever since. It wasn't something they'd considered before and it was a lightbulb moment for them - just like it was for me!

So that's what I'm sharing this week. In this episode you'll discover:

Why not preparing to eat during labour could be a big mistake for many people
The 5 key nutrients for childbirth and recovery
The 3 phases in the chewing timeline - and what to eat in each to power your labour
The importance of preparing more than you think you need - and how to do it.

Few mums receive advice on preparing for labour from a nutrition point of view, and few will think to ask about it. But I think this is a major missing piece of the puzzle, especially given the link between birth trauma and postnatal depression, and the role that good nutrition can play in guarding against these things from an energy and mental health point of view.

Links and resources:

Batch Cooking eBook

Chewing Timeline

Calm HypnoBirthing by Sophie Kirkham

Today I'm talking to Ruth Watson of Ecologico UK. She helps people people live more sustainably through education, sustainable retail and responsible gifting. In this episode we discuss:

How becoming a parent means entering a consumerist world with very emotive advertising and making choices you've never thought of before
How parenthood is often a time when we start thinking about the impact we're having on the world and what we're bringing our children into
Second hand stuff for children and the stigma that can surround it
Breastfeeding as a sustainable option and what you can do make it even greener
How to make sustainable choices without putting too much pressure on an already stressful time of life

This is a slightly different focus than usual as it's less about mum's health and wellbeing, but given the interest in leaving a lighter footprint, I think it's interesting to learn more about living more sustainably. Plus, it's a topic I'm passionate about and love learning more about it!

But what drew me to Ruth is her practical, no-nonsense approach. She's very down-to-earth and not all or nothing in her approach - she's all about making small, practical changes on a regular basis that adds up over time.

Resources and links mentioned:

Breastfeeding and Zero Waste blog post
30 Days Greener Challenge
Eco Starter Kits

Find Ruth: Website | Instagram | Facebook | Facebook group: Let's Go Ecologico! | Positive Wellbeing Podcast

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In today’s episode I discuss how the immune system changes in motherhood and explore the key ways you can support your immunity through diet and lifestyle. In motherhood, a responsive immune system is needed to ensure good physical, mental and emotional recovery throughout motherhood, especially immediately after giving birth. In the episode I cover: * The different ways the immune system responds for women and men * How the immune system is affected by our environment * The immune system in pregnancy * Gut health and immunity * Autoimmunity, especially in the first year postpartum * What to eat to build a healthy immune system in motherhood

This episode will help you understand why focusing on the quality of your food and the lifestyle choices you make can affect your immune system, your recovery from pregnancy and childbirth and potentially your health for life. Immune health in early motherhood needs to centre around physical, mental and emotional aspects to ensure a full and healthy recovery. I believe this is hugely undervalued, yet easily resolved with sufficient rest, the right food and hydration guidance and enough support from the wider network. Resources mentioned: * Immunity: The Science of Staying Well by Jenna Macciochi * Why Vitamin D is Important for Mothers and Babies

Immunity: The Science of Staying Well―The Definitive Guide to Caring for Your Immune System

Today I talk to Emma Cottam of Isabella and Us and founder of the Positive Wellbeing Magazine and Podcast. Emma wears many hats - she’s a speaker, writer, editor, designer and photographer. She started her business, Isabella and Us, when her daughter was just4 weeks old and then founded the Positive Wellbeing Zine and Podcast for Mums nine months later. We talked about: * How she came to start a business within 4 weeks of giving birth * Why positive wellbeing for mums is needed * How being creative gave her an outlet away from being a mum that she really needed * Why buying stuff for the parents is more useful than stuff for the baby * The fact that giving birth to a baby is also a rebirth for the parents * What Emma would tell her pregnant self if she could go back in time, and her three top tips for preparing to becoming a mother

Emma was really honest and open around her experiences as a mother and candid about her struggles to bond with her daughter and the ongoing work she is doing to establish that relationship with her. I found it heartbreaking at times, but I’m so grateful to her for sharing her experience to help normalise the whole spectrum of feelings you can experience as a mother. I find it amazing that despite her experiences during pregnancy and postnatally, she’s still very positive about how she’s grown and developed as a result of the experience and that it’s led to how she is as a person. Even more so that she has turned into a mission to promote positivity and help other mums access resources to remind them they are winning as a mummy - the core message in everything she does. This was a powerful episode to record and I was reminded once again how strong we mums really are. For the full shownotes, go to: www.tashadcruz.com/podcast/positive-wellbeing-for-mums Find Emma: Website | Instagram | Facebook | Positive Wellbeing Zine | Positive Wellbeing Podcast --- Sign up for my newsletter and free downloads, including my Postnatal Planner Checklist to help you plan your postnatal period

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In today’s episode, I’m presenting the third in my series on Nutrition in the First 1000 Days, from conception to age 2. This is when the greatest development and growth happens for your child - but just as much as they need to be nourished, so do you! Today I’m discussing nutrition in the third trimester and I’ll cover:

The growth and development your baby is going through {4:50}
The key nutrients to think about during the third trimester {8:29}
The changes you are experiencing {9:54}
Common symptoms during the third trimester and how to manage them naturally {10:46}
A sneak peek into what you might need to think about AFTER giving birth {22:53}
The top five foods to eat that will keep you and your baby nourished {24:32}

The focus in the third trimester is as much on what YOU need as what to eat for your baby’s growth and development. Of all the trimesters, this is the one to really pay attention, because at this point you want to be building strength and nutrient reserves to power your labour, ensure breastfeeding gets off to a good start, and build resilience for the stress of early motherhood. All of these start with the food you eat! Download my free Guide to Batch Cooking and Postnatal Planner

See also:

5 Foods to Prioritise in the First Trimester
What to Eat in the Second Trimester

Read the transcript of this episode on my website: https://tashadcruz.com/what-to-eat-in-the-third-trimester

Book a free 30-minute Health Check with me: https://p.bttr.to/2sc5G1C

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This week I talk to Anna Le Grange, the Mindful Breastfeeding Coach, about breastfeeding. Although I talk about mindfulness a bit, I’d never really thought about connecting it directly to breastfeeding until I came across Anna, but it makes complete sense! In this episode we discuss: * What mindful breastfeeding means and how it can make the difference in the breastfeeding journey. * Breastmilk as a living substance and its benefits for mum and baby. * The expectation the body has to breastfeed as a normal part of the motherhood process after pregnancy and childbirth and what that means for healing physically and mentally. * The statistics around breastfeeding in the UK and why they are so low. * The language used around breastfeeding and how that contributes to the polarisation, guilt and shame surrounding decisions mums make around how they feed their baby.

Although Anna had a straightforward breastfeeding journey with her first two children, she struggled with her third, even as an experienced paediatric nurse and breastfeeding supporter. It gave her the opportunity to experience first hand the emotions and difficulties many mothers face when struggling, and ultimately inspired her to develop her mindful approach to breastfeeding. For the full shownotes, go to: www.tashadcruz.com/podcast/mindful-breastfeeding-anna-le-grange Website (for parents) | Website (to train as a breastfeeding supporter) | Instagram | Facebook | The Mindful Breastfeeding Book --- Sign up for my newsletter and free downloads

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The Mindful Breastfeeding Book: Preparing you for calm and connected feeding

In today’s episode I’m discussing one of the biggest challenges of motherhood: Sleep. Not baby’s sleep, mum’s sleep. Many people expect mums to be tired and exhausted in the early days, but are often rudely surprised by the fact that broken sleep continues for many more years! And as a result many mums accept their lot and resign themselves to the fact that perhaps sleep is just not for them right now. But is that really true? Although our children may be responsible for waking us in the middle of the night, I believe that there are many things we do ourselves that sabotage our own sleep. The way we spend our time and energy during the day makes a difference, and often gets in the way of a good night sleep. In fact, often we set ourselves up for terrible sleep from the very moment we wake up (or more likely, woken up!) in the morning. So in this episode I’m sharing: * The health effects of chronic sleep deprivation * The 3 factors that determine sleep and how you might be working your own biology to sabotage your sleep * Five ways to get better sleep starting from today

I think sleep is really important and we don’t need to just accept that we just won’t get much sleep again. We all know that we are calmer, more patient, more motivated, more engaged and focused parents when we feel rested and have more energy. You don’t have to resign yourself to watching your children grow up from the sidelines simply because you don’t get a good night sleep! There are many major health issues that arise from regularly getting fewer than 6 hours of sleep a night: * Destroys the immune system * Doubles the risk of cancer * Determines whether you’ll develop Alzheimer's * Disrupts blood sugars so you look diabetic (even if you’re aren’t medically diagnosed) * Increases chance of heart attack and stroke * Causes weight gain, even if you’re dieting

And on a more prosaic note - the number of road accidents caused by not enough sleep exceeds those caused by alcohol and drugs combined. Most of us know very well not to drink and drive or drink first thing in the morning before going to work…so we should view a lack of sleep in the same serious light in terms of the risk By the end of this episode you will have practical steps to improve the quality of your sleep so that you feel better rested and have more energy to be the engaged, patient, fun mother you always hoped to be. Shownotes at: http://www.tashadcruz.com/podcast/5-steps-to-better-sleep Safe bed-sharing guidelines: https://www.lullabytrust.org.uk/safer-sleep-advice/co-sleeping/ Book a free 30-minute Health Check with me: https://p.bttr.to/2sc5G1C --- Sign up for my newsletter and free downloads

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Today I welcome Laura Coleman of Be.Modern Meditation onto the podcast. Laura is a meditation expert who started meditating when her own two children were quite young and discovered the profound, life-changing effects meditation had on her and her family.

In this episode we talk about:

How Laura started meditating and how it caused a powerful shift in her parenting method
The science of meditation and the physiological changes your brain goes through when you meditate...and equally why it sometimes feels impossible to control our reactions
How meditating can help mothers in the early days
How to get started and stick to a routine

This is the sort of episode I wish I could shout about from the rooftops and distribute to every mum as they leave the maternity ward, because I think it’s really just so important, and could make all the difference to how we experience motherhood. I was really inspired to get going with a regular meditation practice after this episode, and I hope it inspires you too. Laura's top tips to get started on meditation: * Download the Insight Timer app and listen to her 5-minute meditation * Set yourself a challenge to listen to the meditation once a day for three days or a week * Find a community for support and accountability (Laura runs a free Facebook group) * Start where you are - don't try and change your routine to make it happen; fit it into the day where you can naturally bolt on a meditation * Let go of needing it to be perfect - do it wherever you are

Since our interview, Laura has launched a free short course called Ninja Mind Skills Training Series which I highly recommend signing up to as a starting point!

Find Laura: Website | Facebook | Instagram | Ninja Mind Skills Training Series

Shownotes at http://www.tashadcruz.com/podcast/meditation-modern-motherhood-laura-coleman

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Welcome to the second season of Raising Healthy Mothers! Today's episode is the second in my series on Nutrition in the First 1000 Days - covering the very best you can eat in the early days of motherhood for you and your baby - from conception to two years postpartum.

Today I'm talking all about the second trimester. This is usually considered the 'golden months' of your pregnancy - your skin starts glowing due to the extra blood volume near the surface and your hair starts looking at its very best. Hopefully your early days of nausea and sickness are behind you too, and your appetite has returned!

In this episode I'm covering:

The growth and development your baby goes through in the womb
Common symptoms experienced in the second trimester and how to manage them naturally
The key nutrients to consider to support your baby's growth and your nutrition needs
The top five foods to eat that will keep you nourished

One really awesome way to stay nourished and pack nutrients in easily and quickly is by drinking smoothies regularly. To download my guide to smoothies, including 15 recipes to get you started, follow this link: https://tashadcruz.com/smoothies

Full shownotes at: www.tashadcruz.com/podcast/what-to-eat-in-the-second-trimester

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What if we stopped seeing self-care as a special favour to ourselves, but something as necessary as food and sleep? I have a bit of a love-hate relationship with the concept of self care. I think the idea behind it is great, but I hate that it puts the onus on us to do some sort of grand gesture for ourselves, when genuinely we barely have time to even just go and have a shower!

So in this episode I’m introducing what I call mini me-moments, and I explain why I think they could be the game changer for you when it comes to motherhood. I discuss:

Why it’s important to find time for yourself
How to find that time
How to make it work for you (not anyone else)
How to make it stick
Practical suggestions on what to do in the time that you have

If you’re impatient and need to skip ahead to the bits that really interest you, here’s the time-stamp:

0:50 What this week’s episode is about
2:08 What I share in this episode and my experience with an 18-month-old toddler
5:09 How what I’m going to share could completely change your motherhood
6:50 Why identifying whether you’re an introvert or extrovert can help
8:02 How to identify whether you’re an introvert or extrovert
9:03 Mini me-moments - what are they?
9:50 How to find time for yourself
11:01 How to make it work in the time you have
13:38 Finding mini me-moments and examples
14:48 How to make it stick
15:10 Ideas for introverts and extroverts for mini me-moments
16:42 What to do in half an hour once a week or a couple of hours once a month
17:50 Why doing it regularly is going to make you a better mum
18:39 Episode summary
19:42 How I help mums with self-care

If you want to stop sleepwalking through motherhood and actually enjoy it, book in for your free call. Or if you prefer to email me for more information, you can contact me via my website.

Full shownotes, including a transcript of the episode is available on www.tashadcruz.com/podcast/how-to-find-time-for-yourself-self-care

Today I’m discussing home births with Samantha Gadsden who is a doula based in Wales but works all over the UK virtually. We covered so much more than just home births though! We discussed:

The safety of home births, transfer to hospital rates for first time mothers, and reasons for transfer
The risks around births in general
Alternative options for pain relief during birth
What a doula is and how they support women throughout the childbearing year
The importance of continuity of care, which is often sadly missing in the UK during pregnancy and childbirth

This is quite a personal topic for me because I gave birth to my son at home which, as a first time mum, is fairly unusual. It turned out to be an amazing experience - exactly what I could have hoped for in giving birth.

Sam has a huge wealth of knowledge and experience so this episode is full of really interesting information, especially if you’re considering a home birth or hiring a doula. We actually talked about a lot more than what ended up in this episode!

Find Sam: Website | Facebook | The Birth Activists (Podcast) | Home Birth Support Group UK (Faceook Group)

Sam’s blog, with unusual positive birth stories.

Full shownotes at: www.tashadcruz.com/podcast/home-births-samantha-gadsden

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Today I talk to Sarah of South London Sling Library about babywearing and slings. We covered so much more than that though! We talked about:

Why babies love to be carried so much (hint: it's in their biology, you're not doing anything wrong!)
How we are designed as a species to carry our baby
How wearing your baby affects your hormones
Why keeping your baby close makes them feel safe
Normal infant behaviour and why society is so out of kilter with it
The importance of tea as a new mother
How to choose a sling for a newborn
How to get help with babywearing

I think using a sling, especially in the early days of motherhood, is one of the kindest things you can do for yourself as it allows your hands to be free to do other things like drink tea! This episode is a must-listen for pregnant and new mums, especially if you are having trouble calming your baby during the day.

Find Sarah: Website | Facebook | Facebook group

Blog post on why babies cry in a sling: https://southlondonslings.co.uk/2020/06/22/why-does-my-baby-cry-in-the-sling/

Full shownotes available at: www.tashadcruz.com/podcast/babywearing-south-london-sling-library

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When I talk to women about nutrition during pregnancy, they can often reel off exactly what they’re not allowed to eat or drink (Alcohol! Brie! Paté!). And it’s true that when you search ‘What to eat during pregnancy?’ you often get long lists of food to avoid. And you might also get articles telling you to ‘eat a healthy, balanced diet’.

But is there anything specific you should be eating at different trimesters?

It turns out that yes, you can be quite targeted when it comes to focusing on specific food that supports the different rates of growth and focus of development at each trimester. So over the next few months, I’m dedicating the first episode of each month to specific nutrition that will support your baby’s growth and your health as your body changes to accommodate. I’ll follow you through the first 1000 days of your baby’s growth - from conception to age 2.

In this episode I discuss the 5 top foods to prioritise in the first trimester. I’ll cover:

Your baby’s journey from a tiny cluster of cells to a foetus growing in your womb
How your food can support different aspects of growth during each month of the first trimester
The key nutrients to focus on throughout the first trimester
The top five foods to eat in the first trimester

If you’re impatient and need to skip ahead to the bits that really interest you, here’s what I tell you and when:

2:15 What I’ll share in this episode
2:45 Why you need to start being healthy when you’re trying to conceive
3:55 Your baby’s journey from fertilisation to implantation and the changes he goes through
5:20 The changes your baby goes through in the first month of the trimester
6:30 What happens in the second month of the trimester
8:40 What happens in the third month
11:00 Key nutrients throughout the first trimester
12:50 Why your prenatal supplement isn’t enough to rely on
14:10 Top five foods to eat in the first trimester
15:42 How to pack in nutrients when you’re dealing with morning sickness
16:30 The two REALLY important food to eat (and why you might have brain fog)
18:14 Summary and recap

If you’re trying to conceive or recently found out you’re pregnant and want to find out how good nutrition can help you and your baby grow together, book in a free 30-minute Healthy Pregnancy Audit phone call with me. Or if you prefer to email me for more information, you can contact me here.

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Today I welcome Milly from byRuby to the podcast. byRuby is a healthy frozen meals delivery service with an awesome range of food, including a box specially put together for new parents. In our chat we talk about: * What healthy means to Milly and how it informs the values and ethos at byRuby * What new mothers need when it comes to food after giving birth * How byRuby choose and develop their dishes and recipes and their flexitarian approach * The influence of our grannies who were brilliant cooks and able to whip up great homemade food at the drop of a hat * Milly’s top tips for new parents preparing for the postnatal phase

After we recorded the interview, Milly sent me a box of her favourite dishes from their range so I got to taste their food and I loved it. It tasted homemade, like something I would make myself, full of great quality ingredients, comforting and nourishing. I really wish I’d had a stash in my freezer after I gave birth! If you’d like to give byRuby meals a try, use the code TASHA15 to get 15% off your first order. Find byRuby: Website | Facebook| Instagram

New parent box: https://byruby.co.uk/collections/all/products/new-parent-box

If you’re looking for inspiration on filling your freezer with your own food, I’ve prepared a free Guide to Batchcooking you can download. It includes how to prepare for your batch cook, top tips and mistakes to avoid and recipes to get you started.

Full shownotes, including highlights of some simple changes you can make to improve your mood available at www.tashadcruz.com/podcast/postnatal-freezer-food-byruby

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Did you know that at least 20% of adults and children in the UK are deficient in vitamin D? And that if you're pregnant or breastfeeding you're at a greater risk for deficiency?

This week I'm talking all about vitamin D and why it's so important for new mums, but also why it's so hard to get hold of! I cover:

Why we need vitamin D
What happens if you're deficient in vitamin D during pregnancy and early childhood
Where to get vitamin D from
Factors influencing your ability to produce vitamin D
How, why and when to test for vitamin D
When supplemented might be needed

A couple of weeks ago I do my bi-annual vitamin D test. And was a bit surprised when the results came back inadequate - my levels are normally double what I currently am! So I'm now on a quest to put that right for myself...and make sure it doesn't happen to you too!

If you're curious about your vitamin D levels, or worried that you might be low, I'm offering a vitamin D coaching package. Included in the package are:

An at-home finger prick test for vitamin D
A 30-minute coaching call with me to discuss results and diet and lifestyle changes you can make to up your levels
Discount on supplements
Option to add on a 6-8 week review for a follow up test and plan adjustment

I've also prepared a vitamin D cheat sheet for you to download to check whether you might be at risk, how to increase your vitamin D intake, and how to choose a supplement. To get your download, go to https://tashadcruz.com/free-stuff to sign up to my mailing list and get access to all my current free downloads.

Today I'm speaking to Claudia Smith, a fellow nutritional therapist and positive psychology coach who specialises in depression. We covered so much in this episode - here are the highlights: * What depression feels like when you're going through it * How nutrition and diet changes helped Claudia to improve her symptoms of depression * The realities of motherhood, and how hard it really is * Causes and risk factors of depression in motherhood, and how the guilt of depression can add to the burden * Simple nutrition and lifestyle changes you can make to help improve your mood

Please note, if you do feel like you’re struggling with your mental health, please speak to your GP, midwife or health visitor in the first instance. There is a lot of support available for mothers and your healthcare team is the first port of call to get the medical support you might need.

Find Claudia: Website | Podcast| Instagram

Full shownotes, including highlights of some simple changes you can make to improve your mood available at www.tashadcruz.com/podcast/depression-and-motherhood-with-claudia-smith

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In today’s podcast I talk to Sarah Hanks a yoga teacher with a special interest in supporting women, particularly during pregnancy and postnatally. Our chat was quite wide-ranging. We talked about: * what sort of exercise is (and is not!) suitable during the postnatal period * how becoming a mother encourages a softer, more feminine side, that is no less powerful than the masculine side * the role of breathing in calming the nervous system * how to choose a postnatal yoga class * what self-care means and whether it’s useful for mums as a concept

Find Sarah: Website | Sunflower Centre | Instagram

Full shownotes: https://tashadcruz.com/podcast/postnatal-yoga-with-sarah-hanks

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Today I talk to Charlotte Hammond of Charlotte’s Village, a birth and postnatal doula with a particular interest in maternal mental health, especially beyond the first year postpartum.

In this episode we discussed:

What a postnatal doula does and how she can play a role in a mother’s wellbeing
Why looking after your mental health as a new mother is important
When postnatal depression or mental health problems can happen
How to prioritise self-care and find me time

Find Charlotte: Website | Instagram | MumTalk

Full shownotes: www.tashadcruz.com/podcast/maternal-mental-health-charlotte-hammond

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In today's episode I talk to Sally Wade of Treat Trunk, a healthy snack box service.

We talk about:

Sally's journey through bingeing and how she came to start a healthy snack box service
What makes a healthy snack
Why snacking is so important for new mums
How mum guilt can get in the way of self-care

Find Treat Trunk: Website | Instagram | Facebook

For full shownotes, go to www.tashadcruz.com/podcast/healthy-snacking

www.tashadcruz.com/podcast

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Today I speak to Maisie Nicholls, postnatal doula-in-training and postnatal wellness coach.

In this episode we discussed:

Her mental health journey through depression and how it informed her decision to work with mothers
The effects of not looking after your mental health
Why postnatal preparation is key to good mental health
Practical tips on making a postnatal plan

Connect with Maisie: Website | Podcast | Download her free postnatal planner

tashadcruz.com/podcast

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In this first episode on Raising Healthy Mothers I give you an overview of what the podcast is about and what I want to achieve with it.

I explain what I do as a nutritionist and expert in maternal health and talk about the first 1000 days of motherhood - from conception to two years postpartum - and why it's so important to your health as a mother.

I also introduce myself to you and share my own story as a mother - how I coped with pregnancy, what the first few weeks and months were like...and how I am now, 15 months later.

tashadcruz.com/podcast

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Please share the podcast if you enjoyed the episode - the more mums we can reach the better!