Raising Healthy Mothers
Raising Healthy Mothers is a podcast for busy, exhausted mums navigating the early years of motherhood. Whether you're pregnant, newly postpartum, or raising young children, this is your space for practical tips, expert insights, and real talk on making healthy choices without overwhelm. Motherhood is relentless, and postpartum depletion, exhaustion, and burnout are real. I know how hard it is to prioritise yourself when you’re constantly meeting everyone else’s needs. This podcast is here to support you with simple, realistic strategies so you can regain your energy, feel in control, and enjoy motherhood more. Each week, I dive into topics that matter to mums’ health and wellbeing, from nutrition and self-care to managing stress and rebuilding your energy, with expert guests and honest conversations.
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{15.11} You’ve Slowed Down. Why Do You Still Feel So Tired?
11/19/2025
{15.11} You’ve Slowed Down. Why Do You Still Feel So Tired?
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, 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? 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 . Subscribe to my YouTube channel 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 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.
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{15.10} When Dinner Feels Like the Final Straw
11/12/2025
{15.10} When Dinner Feels Like the Final Straw
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: . 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 . Subscribe to my YouTube channel 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 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.
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{15.9} Are You Too Young for Perimenopause?
11/05/2025
{15.9} Are You Too Young for Perimenopause?
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 . Subscribe to my YouTube channel 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 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.
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{15.8} Should You Let Your Kids Eat All the Sweets at Halloween?
10/28/2025
{15.8} Should You Let Your Kids Eat All the Sweets at Halloween?
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 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 . Subscribe to my YouTube channel 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 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.
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{15.7} Ask Me Anything: Following meal plans, sleeping with phones, swaping ingredients
10/21/2025
{15.7} Ask Me Anything: Following meal plans, sleeping with phones, swaping ingredients
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: . 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 . Subscribe to my YouTube channel 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 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.
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{15.6} You Don’t Need More Health Advice (You Just Need to Know What to Do With It)
10/14/2025
{15.6} You Don’t Need More Health Advice (You Just Need to Know What to Do With It)
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 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. 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 . Subscribe to my YouTube channel 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 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.
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{15.5} Your Winter Prep Plan for Stronger Immunity
10/07/2025
{15.5} Your Winter Prep Plan for Stronger Immunity
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, . 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 . Subscribe to my YouTube channel 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 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.
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{15.4} What Really Matters for Immune Health (And What Doesn’t)
09/30/2025
{15.4} What Really Matters for Immune Health (And What Doesn’t)
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: 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 . Subscribe to my YouTube channel 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 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.
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{15.3} Saying Yes To You Makes You a Better Mum
09/23/2025
{15.3} Saying Yes To You Makes You a Better Mum
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 . 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 . Subscribe to my YouTube channel 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 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.
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{15.2} Stop Making Excuses: Making Time For You
09/16/2025
{15.2} Stop Making Excuses: Making Time For You
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 starting Monday — you’ll get daily small steps that actually fit your life, with other mums cheering you on. 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 . Subscribe to my YouTube channel 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 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.
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{15.1} Stop Copying Self-Care That Doesn't Fit In Your Season of Life
09/09/2025
{15.1} Stop Copying Self-Care That Doesn't Fit In Your Season of Life
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 , 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. . 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 . Subscribe to my YouTube channel 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 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.
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{14.12} Real-Life Nutrition for Real-life Mums: A Recap on Season 14
07/29/2025
{14.12} Real-Life Nutrition for Real-life Mums: A Recap on Season 14
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… : My meal planning guide for 30-minute weeknight dinners : My meal plan subscription for real-life mums : 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 . Subscribe to my YouTube channel 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 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.
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{14.11} The Five O’Clock Flow: How I Fixed Dinner Time
07/22/2025
{14.11} The Five O’Clock Flow: How I Fixed Dinner Time
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: 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 . Subscribe to my YouTube channel 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 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.
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{14.10} What to Eat When You’re Running on Nothing
07/15/2025
{14.10} What to Eat When You’re Running on Nothing
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: 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. 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 . Subscribe to my YouTube channel 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 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.
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{14.9} Why Your Breakfast Might Be Making You More Tired (A True Client Story)
07/08/2025
{14.9} Why Your Breakfast Might Be Making You More Tired (A True Client Story)
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 will be increasing in September, but you can lock in the price by signing up now for a September start. 📍 🎧 Not ready for 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 . Subscribe to my YouTube channel 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 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.
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{14.8} Mid-Year Reset: How to Reflect, Release, and Reignite Your Health
07/01/2025
{14.8} Mid-Year Reset: How to Reflect, Release, and Reignite Your Health
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 and be the first to know when early bird sign ups are open Subscribe to for meal inspiration sent straight to your inbox every Friday Listen to the podcast episode that inspired this: on the podcast show 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 . You can now . 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 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.
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{14.7} Seasonal Eating: Feed Yourself Like You Matter
06/24/2025
{14.7} Seasonal Eating: Feed Yourself Like You Matter
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 and I'll send you five ideas every Friday for the following 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{14.6} What to do When You’re The One Holding Everything Together But Feeling Like You’re Falling Apart
06/10/2025
{14.6} What to do When You’re The One Holding Everything Together But Feeling Like You’re Falling Apart
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 or send me a DM over on Instagram 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{14.5} Self Care for Tough Days
06/03/2025
{14.5} Self Care for Tough Days
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. 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{14.4} Is Your Gut the Missing Link to Feeling Like Yourself Again?
05/27/2025
{14.4} Is Your Gut the Missing Link to Feeling Like Yourself Again?
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? , 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{14.3} Spring Clean Your Gut: 4 easy steps for more energy, better sleep and more patience
05/20/2025
{14.3} Spring Clean Your Gut: 4 easy steps for more energy, better sleep and more patience
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: . 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{14.2} What Cold Potatoes Have to Do With Gut Health
05/13/2025
{14.2} What Cold Potatoes Have to Do With Gut Health
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 – 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{14.1} How to Start Listening to Your Gut (and Why It Matters)
05/06/2025
{14.1} How to Start Listening to Your Gut (and Why It Matters)
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 – 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{13.12} Meal Planning for People Who Hate Meal Planning
03/26/2025
{13.12} Meal Planning for People Who Hate Meal Planning
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, . 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{13.11} Leftovers, But Make It Easy: How to plan them into your week
03/19/2025
{13.11} Leftovers, But Make It Easy: How to plan them into your week
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! Come say hi on Instagram – 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 . You can now . Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{13.10} How to Cut Through the Brain Fog Without the Caffeine
03/12/2025
{13.10} How to Cut Through the Brain Fog Without the Caffeine
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, . 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 . You can now . Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{13.9} Why You’re Always Forgetting Things (And what to do about it)
03/05/2025
{13.9} Why You’re Always Forgetting Things (And what to do about it)
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; 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 . You can now . Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{13.8} Motherhood Burnout: Are you 'just' tired or is there something else going on?
02/26/2025
{13.8} Motherhood Burnout: Are you 'just' tired or is there something else going on?
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: 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: 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 . You can now . Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{13.7} 5-Minute Head & Face Self-Massage for Instant Calm
02/19/2025
{13.7} 5-Minute Head & Face Self-Massage for Instant Calm
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 . You can now . Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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{13.6} What Happened to Breakfast? How Capitalism and Patriarchy Hijacked the Morning Meal
02/12/2025
{13.6} What Happened to Breakfast? How Capitalism and Patriarchy Hijacked the Morning Meal
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 . You can now . Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at . #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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