{13.12} Meal Planning for People Who Hate Meal Planning
Raising Healthy Mothers
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...
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{13.11} Leftovers, But Make It Easy: How to plan them into your week
Raising Healthy Mothers
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...
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{13.10} How to Cut Through the Brain Fog Without the Caffeine
Raising Healthy Mothers
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...
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{13.9} Why You’re Always Forgetting Things (And what to do about it)
Raising Healthy Mothers
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...
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{13.8} Motherhood Burnout: Are you 'just' tired or is there something else going on?
Raising Healthy Mothers
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...
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{13.7} 5-Minute Head & Face Self-Massage for Instant Calm
Raising Healthy Mothers
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,...
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{13.6} What Happened to Breakfast? How Capitalism and Patriarchy Hijacked the Morning Meal
Raising Healthy Mothers
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,...
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{13.5} Making Packed Lunches for Fussy Eaters
Raising Healthy Mothers
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,...
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{13.4} Ask Me Anything: Eating meat, breastfeeding and calories, weight loss, feeding children
Raising Healthy Mothers
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...
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{13.3} How My Fussy Eater Started Eating Broccoli Again (No bribing, pleading or threats involved)
Raising Healthy Mothers
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...
info_outlineIt'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
- 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
Connect with me:
Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
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.