{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_outline- 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
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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.