Raising Healthy Mothers

Gut health is at the heart of overall well-being, playing a crucial role in supporting our immune system, mental health, and resilience to stress. The gut is often called the “second brain” because of its powerful impact on mental health as well as immunity.   But there's so much more to the gut than taking a probiotic supplement! In this episode I walk you through the key elements of the digestive system that have an impact on your gut microbiome, starting with the brain.   I discuss... The cephalic phase of digestion and how to help it work properly The one thing no-one is 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.  

How adventurous are you with veg? Would you know what to do if you got a kohlrabi in your veg box? And what do you do with the REST of the celery once you're sick of dipping it in hummus? This week's guest on Raising Healthy Mothers is writer, food educator and chef Ceri Jones, whose cookbook It Starts with Veg has just been published. In this episode we discuss... Why she wrote a vegetable-focused book Her journey from Paleo to celebrating plants, via holistic culinary school The importance of seasonal vegetables for flavour, local economy and sustainability How to eat seasonally and what to look out for How to get kids involved in cooking, from a food educator's point of view This was a lovely chat celebrating all things veg. I've always loved Ceri's cooking and recipes and it was an honour to discuss her new book for the first time! Find Ceri: Book | Website | Instagram 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 fulfilling are your days? Do you feel like you run around like a headless chicken, rushing from one thing to another, never feeling like you actually finish anything? The further I get into motherhood the more I notice my mind becoming scattered and my life becoming less organised. And the net result is rarely feeling like I've 'finished', that I can really sit down and feel truly relaxed. There's always more things! That's why I invited today's guest onto the podcast. Louisa Daubney is a Time Design Coach for over-giving female founders of purpose-driven businesses who struggle to be productive. Sound familiar? As a mother I totally identify with being an over-giving founder of my highest. purpose in life – my family! So I had a hunch that Louisa would be able to bring what she knows about the business world into motherhood. In this episode we discuss... The difference between a productive day and a fulfilling day The best way to start your day with intention The law of diminishing returns and why working more hours is counter-productive The lack of structure in motherhood, even once you return to work and how that affects your ability to do things in a methodical, organised way How to approach the day with the right mindset What it means to work in alignment with your natural rhythms, and how to find it How to make a start to design your day for fulfillment This was an episode full of practical tips and gems from Louisa. You can watch this episode on YouTube. Subscribe to my channel so you don't miss an episode! To download Louisa's fabulous workbook to with those 10 reflective questions to get you started on finding more time in your day, head over to her website: https://louisadaubney.co.uk/unlock-your-productivity-potential/ Find Louisa: 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.  

This week I am running a workshop on sleep for mums called Get Better Sleep and so I thought I would give you a little sneak peek into what I will talk about at the start of the workshop. I will get a bit technical and science-y here so bear with me – I think it's important to understand how incredible our bodies are when it comes to creating sleep – with the hope that once we understand it, we can appreciate it, and start giving it the attention it needs to actually work properly! In this episode I cover: The consequences of insufficient sleep – and how the modern world isn’t set up for wakeful babies The 2 factors that determine when we need to be awake and when we need to sleep 2 other influences on sleep – and what happens when they aren’t working properly How to work out whether you’d sleep deprived By the end of the episode you’ll know why making your sleep a priority is important, and you. might even have an inkling of the things you CAN control and make changes to. In my workshop I will go into all this much further, and give you the practical how-tos and step-by-steps on how to make it happen. I’ll cover: The different stages of sleep – and why it's particularly important to get to bed early if you have a wakeful little person The factors that are causing you to have rubbish sleep, and how to adapt your environment to prioritise better sleep Food and how to eat for a restful night sleep What it means for you if you are a morning snoozer, an afternoon slumper, an evening wide-awaker or a late night party starter. If you're keen to finally start getting the best night sleep possible, even if you have little ones still waking you through the night, then I'd love to see you at my workshop. It's Thursday 23 May at 8pm, online via Zoom. If you can't make it live or miss some of it you can watch the replay which I will send out within 48 hours. And if you are listening this after 23 May 2024, then you can buy the recording of the workshop. Head over to www.tashadcruz.com/sleep to learn all about the workshop and to sign up. Watch this episode on YouTube. 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. 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.  

One of the things I've always struggled with is getting to grips with mindfulness. The concept makes sense to me - when you practice being in the moment you are able to be more present in your everyday life.   But the reality is I struggle to make time for those 10 minutes of practice!   So it was a huge lightbulb moment when today's guest on Raising Healthy Mothers helped me to understand that mindfulness happens whenever you spend some time - any amount of time! - being completely focused and in the flow on one task that is done for pure joy.   There were plenty of similar lightbulb moments in this episode. We talked about how being creative has a lot of teachings for us in motherhood such as it's OK to fail; you never truly fail, it's something to grow and learn from; and take it slow; when you slow down you are much more in control   This was a wide ranging conversation where - among others - we talked about... The contradiction of motherhood - wanting to be acknowledged as a mother and all the work that entails, and also seen and appreciated as a human being outside of mum How we are born creative, but it's bred out of us as we become adults to focus on the serious and logistical The fact that we create for our children all day every day - in what we do for them and how we teach them about the world Finding mindfulness in everyday activity by re-defining what it means Slowing down and failing as a means to improve – in creative pursuits and motherhood I loved Laura's practical approach to creativity, feeling truly believed in as a creative individual.   You can now watch this episode on YouTube. Subscribe to my channel.   To download her fabulous workbook to get started with calligraphy, head over to her website https://www.lauraletterslife.com/free-downloads   Find Laura: Instagram | YouTube | 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.  

Welcome to season 11 of Raising Healthy Mothers!   This episode was recorded on Monday 6 May, which was International No Diet Day, and I wanted to mark the day by telling you exactly why I NEVER tell my clients to count their calories.   In this episode I lay out 5 reasons I stopped counting calories, and what I tell my clients to focus on instead, even if weight loss is their goal.   I reveal the 2 biggest factors in your difficulty to lose weight, neither of which have anything to do with what you put in your mouth.   If you love this episode, please share it with your friends and leave a rating and review on Apple Podcast. The more people we can reach the better!   You can now watch this episode on my YouTube channel. 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. 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.        

A short and sweet episode from me today asking: Where are you leaking your energy in motherhood?   In my workshop on cycle tracking and energy in motherhood, I go into the concept of Energy Leaks and how you can find more energy if you plug where it's leaking away from you and instead invest it more wisely.   It's a brilliant concept I've borrowed from Alisa Vitti's book In the FLO and put my own spin on it in motherhood.   In the episode I share the 8 energy leaks that are wasting your energy, and why you need to plug them for the benefit of your family.   If you missed my workshop Sync Your Cycle: Harness Your Natural Ebb and Flow for  Effortless Energy you can purchase the replay here.   This is the final episode in this season of Raising Healthy Mothers. It's been a brilliant season, and I'll be back in May for Season 11!   Thanks for being with me here, I truly appreciate everyone who listens and shares my podcast.    Whether you've been here for a while or are brand new, if you've loved it, would you please rate and review the podcast wherever you listen to it? The more ratings I get, the more mothers will find it - and the more people we can collectively help to have a more effortlessly energised, joyful motherhood. 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. Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock 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.  

Cycle tracking can offer incredible insight into your body's response to changing moods and energy, allowing you to harness it in a way that means you can be productive at the right time – and cut yourself some slack when you simply can't be gung ho.   However, what do you do if your cycles are irregular, you don't have a cycle at all or are on contraception that means you have a withdrawal bleed rather than a true period?   In this episode I am extending the discussion I started last week about cycle tracking to address exactly this issue. I cover... What an irregular cycle actually looks like and what it could mean hormonally The no. 1 cause of irregular cycle – even if you have a medical diagnosis Why tracking is still important What to track if you don't have a period at all (this section gets a bit woowoo!) Some strategies you can take if you do have an irregular cycle to bring it back to a regular rhythm You'll learn that not only do I think you can and should track your cycles, I actually think it's even more important than those with a regular cycle. Because you might even find that once you start paying attention to your cycles, your once irregular period starts becoming regular again.   I am running my workshop Sync Your Cycle next Wednesday 27 March 2024 on tracking your cycle and harnessing your natural energy. In this brand new workshop I share the secret power you can unleash when you start paying attention to your cycle. You'll learn: How your menstrual cycle affects your sleep, energy and immune system The role your menstrual cycle plays in your productivity and creativity What to eat to feed your hormones and nourish your soul to stave off the cravings and keep your energy steady throughout your month, no matter what your hormones are doing I am offering an Early Bird signup discount of £10 off the workshop price until 24 March 2024, using code EARLYBIRD at checkout. And if you can stay until the end of the live workshop you will get an extra special bonus 2-week meal plan covering recipes suitable for the follicular phase and the luteal phase of your cycle to get you started on nourishing yourself right for your cycle.   To learn more and signup, head over to subscribepage.io/sync-your-cycle 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. Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock 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.  

I am currently in the ovulation phase of my menstrual cycle, also known as the summer phase. This when oestrogen is at its highest.   I am correspondingly full of energy, I am feeling sociable and confident I am feeling strong and choose heavier weights when doing a workout.   And... obviously... my libido is high.   But just three weeks ago though, I was in tears, freaking out about where my business was going (or rather where I felt it wasn't going!). I was impatient and grumpy with my family. I probably shouted quite a lot.   Safe to say – since I started tracking my cycle and understanding how it affect my energy, mood, confidence, productivity, social life, even my immune system - I have learnt A LOT about myself.   So in this episode I am sharing everything I have learned since Is tarted tracking my cycle. I will cover... The 3 phases of the menstrual cycle How these phases affects how you feel across the 4 seasons of the month The 3 key areas I think you could most benefit from paying attention to how your cycle affect you It will become astoundingly clear why I think every mother should track her menstrual cycle, and why it has become an important part of my whole philosophy, including a key part of my RESER method.   Because once you start mapping your mood and energy to your cycle, it will help you understand why things feel so up and down in motherhood – and maybe even start being kinder to yourself!   I will be running a workshop on this later this month called Sort Your Cycle. If this episode intrigues and resonates with you then you'll want to join the workshop to get deeper into it. Keep an eye out on Instagram for my announcement - I'm @tashadcruz; send me a DM to let me know you're interested and I'll make sure you're first to know. 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. Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock 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 many toys do children really need? Is independent play a good thing? What effect does screentime have on our children? This and many more questions came up during this week's episode on Raising Healthy Mothers when I chatted to Alexis Ralphs of 100 Toys, ex-primary school teacher, turned stay-at-home-dad, turned toy seller, turned course creator. I was curious to know how imporant play is as a means to learn and develop in preparation for school, which prompted me to invite Alexis onto the podcast. In the we covered so much more. We discussed... How screentime affects children's play – and why they get so argumentative after watching TV Whether children actually need toys at all, and what we can do to foster creativity The importance of independence play Challenging toys vs entertaining toys, and why noisy, light up toys should be thrown in the bin How play prepares our children for school One thing that shone through is Alexis's deep-seated belief in the importance of simple play, making me feel that we have over-complicated play, most likely contributing to parental burnout as they try and keep up with the latest crazes. Reining back and just using what we have around the house helps our children play for longer... and stay younger for longer too. I loved that Alexis was honest and open about his challenges in play and parenting, despite his background as a teacher and a parent of 4 pre-tweens. It reminded me that no matter how experienced or knowledgeable you are, life is never straightforward as a parent! Connect with Alexis: Website | Instagram Learn more about his courses: The Good Old Days You can use the code TASHA on checkout to get 10% off any courses, including the bundle offer of 3, and there's a special offer for all 3 courses for £49 here, which you can still get 10% off using my code. 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. Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock 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 it mean to be an empowered mother? Why do women often feel helpless and disempowered in their motherhood?   This week on Raising Healthy Mothers I'm talking to Kristy Mia – doula, yoga teacher, nutritionist and motherhood coach – all about her definition of empowerment in motherhood. We discuss: Walking the fine line between setting boundaries in our relationships and accepting wisdom and knowledge from those who have mothered before us Martyrdom in motherhood and patriarchy, causing guilt and shame around our basic need for time alone How mothers take on the experience of generations of mothers to keep them imprisoned in martyrdom – and the strength it takes to break free Finding your own community of support in motherhood and the vulnerability of seeking help How supporting your children to take responsibility as a member of the family and learning to set boundaries contributes to easing the pressure of motherhood As always, I learn so much from a mother of older children, and take so much comfort in knowing I am on the right path with my parenting values – even if it feels so hard in the moment!   Resources mentioned in the episode: Simplicity Parenting by Kim John Payne The Mindful Mama Regulation Workbook Rejuvenation Morning Rituals for Mamas Find Kristy: Website | Instagram | Confidence Boost Workbook (free) 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. Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Daily Strategies to Unlock 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.