{13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025
Release Date: 01/08/2025
{14.8} Mid-Year Reset: How to Reflect, Release, and Reignite Your Health
Raising Healthy Mothers
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...
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{14.7} Seasonal Eating: Feed Yourself Like You Matter
Raising Healthy Mothers
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: ...
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{14.6} What to do When You’re The One Holding Everything Together But Feeling Like You’re Falling Apart
Raising Healthy Mothers
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...
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{14.5} Self Care for Tough Days
Raising Healthy Mothers
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...
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{14.4} Is Your Gut the Missing Link to Feeling Like Yourself Again?
Raising Healthy Mothers
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...
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{14.3} Spring Clean Your Gut: 4 easy steps for more energy, better sleep and more patience
Raising Healthy Mothers
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...
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{14.2} What Cold Potatoes Have to Do With Gut Health
Raising Healthy Mothers
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...
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{14.1} How to Start Listening to Your Gut (and Why It Matters)
Raising Healthy Mothers
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...
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{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...
info_outline- 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.
- 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
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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.