{11.3} How and Why We Sleep (Sneak peek into my sleep workshop!)
Release Date: 05/21/2024
{12.12} Stress-Free Dinners When You’re Running on Empty
Raising Healthy Mothers
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...
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{12.11} Why Not? Talking Identity, Mindset and Horses with Chrissy Hawkins, Strength Coach for Equestrians
Raising Healthy Mothers
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{12.10} Why I Hate 'Family-Friendly' Meals
Raising Healthy Mothers
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 ...
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{12.9} Using Instagram to Build Freedom in Motherhood with Kimberly Espinel of The Little Plantation
Raising Healthy Mothers
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...
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{12.8} The Empowered Menopause: Talking HRT, Perimenopause and Nutrition with Keris Marsden, Nutritional Therapist
Raising Healthy Mothers
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...
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{12.7} How to Feed a Fussy Toddler and a Hungry Baby
Raising Healthy Mothers
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...
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{12.6} How to Support Loved Ones Recover from an Eating Disorder with Deirdre Reddan of SupportED Families
Raising Healthy Mothers
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...
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{12.5} When Gentle Parenting Is Far From Gentle on Mums: My Honest Experience
Raising Healthy Mothers
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...
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{12.4} How to Grow a Human and Build a Business with Amy Crumpton of Social Cactus Coaching
Raising Healthy Mothers
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...
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{12.3} Gut Health 101: The Key to Immunity, Mood, and Wellbeing
Raising Healthy Mothers
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...
info_outlineThis 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:
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The consequences of insufficient sleep – and how the modern world isn’t set up for wakeful babies
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The 2 factors that determine when we need to be awake and when we need to sleep
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2 other influences on sleep – and what happens when they aren’t working properly
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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:
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The different stages of sleep – and why it's particularly important to get to bed early if you have a wakeful little person
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The factors that are causing you to have rubbish sleep, and how to adapt your environment to prioritise better sleep
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Food and how to eat for a restful night sleep
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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.
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Website: https://tashadcruz.com/podcast
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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.