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 doing this format of answering your questions. If you have any questions you'd like me to answer, send them through to tasha@tashadcruz.com or DM me on Instagram @tashadcruz   Episodes mentioned: {3.3} Optimising Plant-based Diets in Motherhood {3.4} What to Eat for Breastfeeding {3.10} The 6 Micronutrients Every New Mum Needs to Know About {5.3} When Can I Lose Weight After Having a Baby? {13.2} 8 Simple Ways to Get Ahead of Your Health in 2025   Resources: The Smoothie eBook Guide to Snacking eBook Dinner on the Table meal planning guide How to Feed Your Fussy Toddler workshop   Head to tashadcruz.com/everything for more resources, guides and workshops, and details of how to work with me 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.   Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

It’s the start of a new year, and you might have started it thinking that THIS will finally be the year you 'get healthy' or get more energy.   But how realistic really are your resolutions? And how easy has it been to stick to them in the past? And how harsh are you on yourself when that happens?   In this episode of Raising Healthy Mothers I dive into why New Year's resolutions often fail to stick and why I approach things differently.   I’m sharing 8 practical, achievable ways to get ahead of your energy and health in 2025 – without the pressure of perfection or an all-or-nothing mindset.   We’re talking about small, intentional changes that add up to a big impact over time. These tips are perfect for mums who want to feel more energised, more in control, and less stressed – but don’t have hours to spend in the kitchen or at the gym.   You’ll learn: 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. If you’re tired of putting yourself last and ready to feel calmer, more energised, and more in control this year, this episode is the place to start.   Timestamps: 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 Choose one of these and make a start – don't overcomplicate it. Choose the easy one. And then... start.   And if you know that it's finally time to put yourself first (for the sake of the whole family) then the January Reset will walk you through fitting the important things into your life as a busy mum. In the programme we sit down over a cup of tea and take things step by step so that by the end you feel more in control of mealtimes – leaving you the headspace to parent with calm and ease. Join the waitlist to for the early bird price.   Episodes mentioned: {12.12} Stress-free Dinners When You're Running On Empty {12.10} Why I Hate 'Family-Friendly' Meals {12.7} How to Feed a Fussy Toddler and a Hungry Baby 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

In today’s episode, I finally lift the lid on a topic I've been a little bit scared to talk about – decluttering. Over the years since becoming a mother my house has become very full of.... stuff, and I know it's contributing to a very messy state of mind!   So I invited Elisabeth Beam of Balancing Beams to talk about decluttering because her gentle, supportive approach helped to make me feel safe and un-judged – and most of all actually got me doing some decluttering!   In the episode, Elisabeth opens up about her journey with postpartum anxiety and how she found relief by simplifying her space and embracing less stuff.   We start by diving into the common roadblocks we face when clearing out our homes and how overcoming them finally makes getting rid of stuff doable.   We go into the far-reaching effects of decluttering beyond just have a cleaner, tidier home, including how it helped Elisabeth find more energy to do more fun stuff with her family, discover time for herself and hobbies again, and even how it can improve your relationship with.   As is often the case when talking to my guests, this feels like the missing puzzle piece in the jigsaw of finding true joy in motherhood – and one I can't wait to slot into place.   To get started on decluttering with Elisabeth, you can download her free Declutter Quick-Start Guide, buy her step-by-step 15-minute Cut the Clutter guide, or join the next live round of her seasonal decluttering challenge Declutter in 15.   Timestamps: 02:20 Elisabeth's journey to overcome postpartum anxiety through decluttering 05:05 How decluttering transformed her life beyond just having a house that's easier to clean 07:37 How we end up with so much stuff as mothers 12:34 How clutter steals energy and time from us and how to use small pockets of time to declutter 15:54 The roadblocks to decluttering and how to overcome them 26:31 Decluttering vs minimalism – what's the difference? 28:57 How decluttering can help find your personal style 34:17: Approaching differences with your partner 38:39 Elisabeth's approach to decluttering: Cut the Clutter Guide and Declutter in 15   Find Elisabeth: Instagram | Website | The Junk Drawer – Newsletter 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 Apple Podcast. Watch this episode on YouTube. Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

Dinnertime – full of overwhelm and decision making.   The problem is, it's never going to go away. So you might as well find a system that will make it as efficient and tasty as possible within a short period.   In this episode, I’m sharing the secret to stress-free dinners when life feels chaotic – that doesn't involve spending hours cooking elaborate meals with the clearup that entails.   I’m sharing how meal planning saved me during a hectic week, bust some common myths about meal planning, and share three simple tips to make getting dinner on the table easier, even when you’re running on empty.   Plus, I’ll introduce you to my new meal planning resource that i'm very excited to share with other busy mums like me. The guide is packed with flexible ideas, meal templates, and time-saving tips to take the stress out of dinnertime.   In the episode I talk about: Why meal planning doesn’t have to be boring or time-consuming. Three quick tips for making dinners easier tonight. How flexible meal planning can help reduce overwhelm. This is the episode you need if you're ready to simplify meals, take the decision-making out of the equation and find more time for spending quality time with your family.   To join the waitlist and get the early bird discount join before Tuesday 26 November 2024 at tashadcruz.com/waitlist 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

This week on Raising Healthy Mothers, I talk to Kimberly Espinel, an award-winning food photographer, best selling author, Instagram influencer and podcaster.   It's no exaggeration to say Kimberly is one of the most influential food content creators on Instagram in the UK. But when she started out over 10 years ago, she was a mum of a young boy, completely unenthusiastic about returning to her previous 9 to 5 job that had her barely spending anytime with her son.   Craving the freedom to spend motherhood on her own terms, she spent the next few years re-training and building new skills and ultimately created an incredible business that has taken her down unexpected avenues.   So I invited her on to the podcast to talk about building her business and how she fits it into family life, and the lessons she has learnt along the way.   In the episode we discuss... How Instagram has evolved over the years and how Kimberly has levereged it The opportunities that running your own business through Instagram can afford the can come unexpectedly The hustle needed to build your own business in the early days, and the rewards you get out of it How to use Instagram as a service provider (like me!) Top tips for a mum thinking about starting a creative business but not sure where to start This was an enriching conversation – very realistic on the intense effort needed to build a business, and yet incredibly encouraging when seen on the backdrop of the life of freedom she has built while working on something she became passionate about quite by accident.   Resources mentioned: Kimberly's Books: How to Make Your Food Famous | Creative Food Photography Free cheat sheet: 6 Essential Free Tools for Instagram   Find Kimberly: Instagram - @thelittleplantation | Podcast - Eat Capture Share | Website - The Little Plantation   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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.   Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

Today I answer a question from a mum who feels guilty that her younger baby is not getting a good exposure and variety to food at mealtimes because of her toddler's fussy eating. I totally sympathise, because this is exactly the experience I'm having with my younger child. I offer some tips to help expand her toddler's exposure to food in a safe and fun way, as well as suggesting ways to maintain a good variety of food for the baby without having to spend much more time cooking multiple meals. I discuss: The positives of a child eating well at a a childcare or school setting, even when they don't at home How to maintain a family-style way of eating, without over-catering for a fussy child Collaborating with fussy eaters on planning meals for the week Introducing fun and play into mealtimes How to maintain a positive, pressure-free environment around food at home. As a mum of a fussy eater myself, I know exactly how frustrating and stressful it can be when it feels your child just won't eat anything. It's why my How to Feed a Fussy Toddler workshop focuses on creating calm mealtimes, that will help reduce the stress for you and encourage curiosity in your child. To learn more and get instant access to this workshop, click 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.  Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.

TRIGGER WARNING: In this episode of Raising Healthy Mothers we discuss eating disorders and disordered eating patterns. This may be upsetting or triggering for you if this is in your or your family's recent history. If you are not ready to listen to a discussion on eating disorders then please do not listen to this episode.   What do you do as a parent when your child stops eating in the way you have come to expect? What do you do if you suspect an eating disorder but your child won't talk to you? And what about if you struggle with your own body as a mother and start changing your attitude and behaviour around food?   As a nutritional therapist I have noticed a recent surge in disordered eating patterns in my clients, whether in their past or recent history. This is outside my expertise, but I wanted to understand more about eating disorders and so I invited Deirdre Reddan onto the show to talk about supporting loved ones through eating disorders.   We discussed... The difference between eating disorders and disordered eating Eating disorders as an illness rather than a choice How to spot the early signs that a loved one may be struggling with food Recovering from eating disorders and how it happens How to get support for disordered eating patterns The central role parents play in their child's recovery The risk of developing eating disorders in motherhood and how to get support. In many ways this was a difficult topic to discuss, but much needed. It's a topic that is not talked about as often as it should given the statistics on occurrence, and so I hope recording this episode will help to remove the shame and taboo around it, as well as bring awareness and – most importantly – hope to those struggling, whether themselves or their loved ones.   If you are in the UK and would like any immediately help with any of the topics discussed on this episode, please contact your GP or call Mind, Samaritans, SANEline or CALM. In an emergency, please call 999.   Find Deirdre: Website | Instagram | Facebook | LinkedIn 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

In today's episode, I bare my soul on my experience on gentle parenting after nearly six years of being a mum. I explore the wonderful aspects of this approach but also the immense pressure it can place on mums.   I discuss... The core principles of gentle parenting that drew me in the first place The one mind-blowing fact about brain development that changed my whole perspective on behaviour The unrealistic expectations gentle parenting can create for mothers and the pressures from social media and parenting groups What it truly means to set boundaries in a gentle framework The struggle of balancing your own needs with your child's Why self-compassion is important   Gentle parenting is never about perfection, despite what social media tells you. At the end of the day, it's about maintaining connection and remembering that no matter what happens you are always doing your best as a mother. 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.    

When I was pregnant with my first baby I was determined to do business 'right'. I wanted to set things up so that I could take a year's maternity and have something to come back to. I had no idea what I was doing, and in the end didn't set things up the way I thought.   So when Amy Crumpton of Social Cactus Coaching started posting about her later-in-life decision to start a family and pivoted to coach women to set their businesses up for maternity leave, I knew I needed to talk to her.   In this episode we talk about... Amy's journey from not wanting children to an unexpected later-in-life decision to become pregnant Her reflections on how her business might change as a mum Why business owners need to set up their business for maternity leave How to remain flexible to take the maternity leave you wish for What to think about if you're a mum and don't want to return to your 9-5 after you've had a baby Amy has such a fun and relaxed energy, and this was an open and honest conversation about her journey into motherhood as she becomes aware of how much of an unknown being a first time mum is. This is one of those episodes with a Part 2 needed – to see how she's getting on a year later!   Find Amy: Your Mama Era Instagram | Social Cactus Coaching Instagram | Website 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

Gut health is at the heart of overall well-being, playing a crucial role in supporting our immune system, mental health, and resilience to stress. The gut is often called the “second brain” because of its powerful impact on mental health as well as immunity.   But there's so much more to the gut than taking a probiotic supplement! In this episode I walk you through the key elements of the digestive system that have an impact on your gut microbiome, starting with the brain.   I discuss... The cephalic phase of digestion and how to help it work properly The one thing no-one is doing enough of The foods that help you digest your food The one bacteria that has the biggest impact on your gut function (and how to feed it) All about pooh! This is an episode about an old school topic that no one is talking about anymore in the protein-mania world we're in! So I'm bringing things back to what's truly important for good health and mental wellbeing. To join my Fresh Start September Meal Plan and Healthy Eating Reset Week running 23-29 September 2024, click here. Get a one week meal plan and recipes written for you by a nutritional therapist (me!), as well as a shopping list, meal prep guide and a week of community and hand-holding, plus daily healthy eating tips and self-care habits. 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.  

A couple of years ago I found myself sobbing into my husband's shoulder saying 'I'm so SICK of cooking dinner every day!' It was SUCH a wake up call. Because that wasn't me. Cooking is my language of love. Cooking is how I relax. Cooking is my creative outlet. And cooking good food for my family was always my greatest mission in life. But given a fussy eater, and a few years later I was exhausted. I suddenly realised that it had been a LONG time since I'd cooked for me. For my pleasure. For my tastebuds. From that moment on I knew something had to change. And I knew the way I was feeling wasn't unique. If cooking food was becoming exhausting for me, a nutritional therapist and trained natural chef, then it must be true for many other mothers out there. I started putting myself first once in a while. I started cooking the food I like again.  And just like that I found myself crawling out of my cooking rut. In this episode of Raising Healthy Mothers I am going to talk about getting yourself out of your cooking rut. I discuss... The 4 reasons you've found yourself in a cooking rut 4 ways to help you find your way out of it The secret sauce to meal planning that will save you time and energy... and remove decision fatigue I created a brand new resource to help you out of your cooking rut. To download your Hassle-free Template Meal Guide for Busy Mums, head to tashadcruz.com/template. There are enough recipe suggestions in there to create a 6 week meal plan. I've even created a fillable, customisable table with  dropdown box options to build your meal plan in the document itself. Using this guide will save you time and energy AND remove decision fatigue.   If you are struggling with the stress of a fussy eater and want to bring some calm to mealtimes, you can buy my How to Feed a Fussy Eater workshop, where I offer 5 mindset shifts to help you and your child maintain calm and curiosity around mealtimes and how to expose them to food other than putting it on their plate, as well as tips on making food as nutrient dense as possible.   I highly recommend getting a veg box to challenge yourself to try new food. To get £15 credit as a new Riverford customer, click here (this is an affiliate link). 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.        

Is it ever possible to stick to a resolution and actually change for the better? If you're anythign like me, you're seeing the start of the new school year as a way to finally knuckle down and change some habits that aren't serving you. But we've been here before haven't we? Broken New Year resolutions and promises of change are no match for our lack of willpower! What if there was another way? Over summer I read Katy Milkman's brilliant book How to Change and it's compeltely changed my understanding of making changes. In this episode I am bringing you everything I've learnt from reading the book. I summarise the 7 steps laid out in the book and illuminate it using my personal example of breaking a bad habit of using my phone around my children. I aim to cut my phone usage down by two-thirds - bringing my average down from 3+ hours a day to just 1 hour. Will I be able to do it? I'm giving myself 12 weeks and staying accountable by promising an update by the end of the season, in early December. 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #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.    

It'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 If you found this episode helpful, but feel a little overwhelmed on where to start with preparing food, I've created a recipe ebook for you. It's crammed full of healing recipes for the first few weeks after birth to help you recover and regain your energy, including some of my favourite smoothies, soups and stews so you get your dose of nutrients in really easy-to-digest forms, as well as tasty snacks that also happen to be nutritious. Also included: 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 In short it's everything you need to get through the first few weeks after surgery. I'm really proud of this ebook and I hope you find it useful. To get your hands on it, head to tashadcruz.com/heal and enter your details to download 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.   To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.  

Does the idea of having therapy scare you?   I've always struggled with the concept. As a very private person with people pleasing tendencies, admitting I need help feels like failure.   And then the worry of finding the right therapy with the right person and knowing whether I'm going to get what I need out of it. Feels. So. Exhausting.   But I've always known that most of that is a personal prejudice and that in fact I would probably massively benefit from having therapy. As would most mothers.   So after 11 seasons and over 130 episodes, I have finally plucked up the courage to get the lowdown on therapy, what it looks like and why everyone should consider it.   And I couldn't ask for a better guest. Marci Carroll is a Psychotherapist who specialises in supporting mothers to find a way through the overwhelm so they can be more confident, at ease and joyful in their motherhood. Couldn't be more aligned with me and my mission!   In this episode we discussed... What psychotherapy is (and isn't) How motherhood changes a woman's identity and the pressure that society puts on mothers to return to their pre-baby state What matrescence means and why it's a vital piece of the puzzle to accepting the new identity of motherhood The three steps to self-compassion and why it's particularly important in motherhood What a typical therapy session looks like How to know whether you need therapy And so much more! As always, this is an episode jam packed with compassion and beautiful insights that help reveal the enormity of the work still to be done to help a mother feel fully supported.   If you feel called to find a therapist, start with the BACP (in the UK) or IAHIP / IACP (in Ireland).   Find Marci: Website | Instagram Download her Wheel of Motherhood to get clear on your next steps to reduce the overwhelm and find joy. 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.  

How long should you breastfeed for? What happens when your baby is eating solids? And how do you prepare to return to work if you don't want to stop breastfeeding? In this episode of Raising Healthy Mothers I talk to Sally Rickard, IBCLC, who specialises in helping families maintain a breastfeeding relationship as they transition back to work or study. We discuss... What an IBCLC means and how their unique training makes them the gold standard in breastfeeding support Why breastfeeding beyond a year is beneficial for the mother and baby The laws and guidance that help to protect breastfeeding mothers at work Whether flexible working encourages people to return to work sooner, which is devaluing the parental leave period and connection between mother and child The factors to consider about breastfeeding when returning to work The issues you could face when returning to work and breastfeeding  Updated mastitis guidelines The hormonal and emotional factors of stopping breastfeeding and the importance of a community to normalise them How to cope with returning to work on broken sleep We covered A LOT in 45 minutes! As usual this is one of those episodes full of gold, for any breastfeeding parent who are worrying about returning to work while still breastfeeding. Time stamps: 01:49 Meet Sally Rickard: Lactation Consultant   03:38 What does IBCLC mean?   07:04 Why breastfeed beyond 6 months or a year   10:14 Legal rights for breastfeeding mothers   19:43 Expressing and pumping at work   28:12 Emotional and physical challenges   35:47 Tips for managing sleep and work Updated mastitis guidelines: Full guidelines from ABM | Easy to understand guidelines Find Sally: Instagram | Website 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.  

For most of my mid-to-late 20s I followed a fairly strict Paleo diet. In many ways, it worked for me. I looked and felt my best.   But things changed drastically for me when I became a mother.   Suddenly I didn't have TIME to cook all the food from scratch. Suddenly I had a fussy toddler who refused most of the food I believed was best for him. Suddenly my body wasn't the most important thing to worry about.   And what happened instead is a much more balanced approach to food.   So in this week's episode of Raising Healthy Mothers, I share my personal journey out of dieting and into a more balanced approach to eat that feels much more loving and kind to myself and everyone around me.   In the episode I discuss... My transition from the inflexibility of a Paleo diet to embracing a more balanced and inclusive approach to nutrition. The three things I no longer believe about healthy eating, trace my journey from What's stayed with me from Paleo, and how it led me to where I am now I hope this episodes illuminates how things can change over time - often for the better. I couldn't imagine being uptight about food now, and I know my clients appreciate a more realistic approach to eating and food over an uptight one full of restrictions.   Timestamps: 02:39 How my eating habits have changed since becoming a mother 03:47 Relaxing the rules on holiday 04:34 Three things I no longer believe about healthy eating 04:38 The disaster of low calorie diets 08:06 What I learned from going Paleo 09:28 Supplements in healthy eating 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.  

Is good gut health the key to feeling more energised and healthier?   This week on Raising Healthy Mothers I dive into why gut health is the foundation to more energy and good health, especially in motherhood. I discuss... How stress and sleep impact your digestion Why mindful eating is key for a happy gut What to look for in your poo The 5R programme for good gut health The importance of how and where you eat as well as what you eat What to eat for good gut function What to consider before starting an elimination diet I pack in a lot in this 25 minute episode! If you have any digestive issues or wondering why you can't get to the bottom of low energy, weight gain and stress then this episode might give you a clue! Timestamps: 01:12 The Importance of Gut Health 02:43 Signs and Symptoms of Gut Dysfunction 07:06 The 5R Program for Gut Health 08:44 The Gut-Brain Connection 10:19 Mindful Eating and Its Benefits 13:58 Foods for Good Gut Health 18:24 Foods to Avoid and Elimination Diets 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.  

Ever wondered if you're wearing the correct bra size? Have your boobs changed since becoming a mother but you can't face going to get properly fitted? And have you started to avoid the mirror because you struggle with how your body has changed? This is the episode for you. This week I talk to Chantelle Garood, an expert lingerie fitter who shares her journey into the lingerie business and how she gained the confidence to start a mid-size body positive Instagram account supporting women to find their perfect bra. In the episode we discuss... The importance of wearing the correct bra size and common misconceptions about sizing How your boobs change in motherhood Body positivity for mothers navigating post-pregnancy changes Self-love and the power of positive talk and mirror work Practical tips on choosing and wearing the right bra size   Find Chantelle on Instagram @thebraexpert for more tips, reviews, and insights on everything bras and body positivity.   Timestamps: 01:49 The struggles of bra shopping and why getting fitted is important 04:54 Chantelle's journey into lingerie 07:54 How your boobs change throughout motherhood 16:37 Finding body confidence and navigating social media for body positivity 22:23 How to embrace your body as a mother 25:07 Tips for boosting body confidence in motherhood 29:02 How to put on your bra properly 32:45 Finding the perfect bra size 34:54 How to get help with your bra fitting from Chantelle 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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.  

What does a nutritional therapist actually do? If you think we sit around reading food diaries and telling you off for eating cake, think again.   In fact I celebrate cake in the diet!   In today's episode of Raising Healthy Mothers, I'm doing something a bit different and lifting the lid on how I support the mums who come to me for help with their exhaustion and what a typical week looks like for me.   I go in-depth about my collaborative, personalised approach to motherhood wellbeing.   I share: The anatomy of my 4 month package, from discovery call to my flexible way of communicating My approach to making small, manageable changes diet and lifestyle Why celebrating small wins is so important How my tailored plans fits into each mother's unique life. 00:00 Introduction and purpose of discovery calls 01:14 What does a nutritionist actually do? My collaborative approach 02:53 Why and how I completely redesigned my package for different communication channels 04:34 Why I rarely tell clients to cut food out of their diets 07:00 The power of small changes for big results 08:23 What else goes on behind the scenes 10:42 Balancing ways to fit changes into your family life while prioritising your needs 12:35 No one-size fits all: The importance of a personalised solution 14:59 My ideal world for mothers 16:12 What to do if you need help If you listened to this episode and are now thinking ‘I NEED THIS!’ then I would love to talk to you about your current challenges and discuss whether I can help. I am taking on just 3 more clients before summer holiday starts. I work entirely online so it doesn't matter where you are, and I meet you exactly where you're at. There is no such thing as failure in my programme; every win and struggle is information that we can build on. So if you feel like you've tried everything in the past and feel sceptical then I promise that the way I work is different. Take the first step towards putting yourself first and book in for that discovery call now. To read more about my 4 month 1:1 programme RECOVER and book in for your free discovery call, go to tashadcruz.com/recover.   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 Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy. #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.