You finally get a pocket of time to yourself… and then spend the whole thing deciding what to do with it. By the time you've scrolled through WhatsApp, picked up a stray sock, and stood staring at the kettle, the moment's gone. You were desperate for rest... so why didn't it feel restful? This week's episode explores what's really making rest feel impossible, even when you're doing "all the right things". If you've ever thought, "Why can't I switch off?", this one's for you. In this episode, I talk about: Why your nervous system doesn't register "rest" as safe anymore How mental load is quietly draining your capacity all day The link between emotional labour and feeling like rest doesn't count What true rest actually looks like in this season of motherhood Three gentle ways to make your body feel more supported this week The dinner planning tools that can take something off your plate (literally) If dinner is one of the biggest drains on your energy, Dinner on the Table can help. It's my complete system for planning nourishing meals in a way that fits around your life, including how to use up leftovers, prep smarter, and stop reinventing the wheel every night. And if that still sounds like too much? The Weekly Table does the thinking for you, with 5 meal ideas sent straight to your inbox every Friday. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
It's 5 o'clock and you're staring at the fridge looking for inspiration. You're out of energy, out of ideas, and dinner still needs to happen. You wanted to cook something nourishing — but now you're wondering what on earth to do with that butternut squash you bought three days ago with good intentions. If dinner has become the hardest part of your day, this episode is for you. This week, I'm exploring why dinnertime feels like such a pressure point — and why the problem isn't your organisation, your motivation, or your (lack of) meal plan. I'll share what's really going on when sugar cravings creep in, and how you can bring more ease to feeding your family without needing a complete overhaul. In this episode, I talk about: Why decision fatigue hits hardest just before dinner What late-afternoon cravings are actually trying to tell you How the invisible work of motherhood quietly depletes you The grief of the gap between how you thought it would feel — and how it is Why meal planning feels helpful in theory, but impossible in practice One simple shift that can take the pressure off your plate If you're ready for dinner to feel less heavy, download my free guide: Hassle-Free Template Meals. Discover my 6 flexible meal formulas, each with 7 flavour ideas, designed to help you cook in a way that works for your real life. It's not about getting it perfect. It's about making food decisions feel lighter. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
In this episode of Raising Healthy Mothers, I share a story I came across of a mum in her early 40s who was told to go on antidepressants and have CBT when she went to her GP with what she thought was symptoms of perimenopause and was wondering about HRT. This was a frustrating experience for her, so in this episode I talk about: Why symptoms of perimenopause can start earlier than many expect What's happening with your hormones beneath the surface How symptoms like brain fog, migraines and anxiety reflect your body recalibrating, not breaking down Why short appointment times make it tricky for GPs to fully explore what's going on at an early stage The small nutrition and lifestyle tweaks that can help you feel more balanced and resilient If you are noticing changes in your cycle, mood or energy, please do speak to your GP, and if you would like support to explore the nutrition and lifestyle side of perimenopause, you can find out more about working with me 1:1 at tashadcruz.com. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
It's Halloween, which means pumpkins, costumes… and a mountain of sweets about to take over your house. If you've ever found yourself hovering over your child's treat bucket wondering, "Should I let them eat it all? Should I ration it? Should I hide it behind the kale?", then this episode is for you. This week, I'm unpacking the big Halloween sugar dilemma – not with guilt or control, but with calm, practical guidance on how to help your children build a healthy relationship with food. I'll share how I approach Halloween in my own home, what I say to my kids about sugar, and how to help them tune into their bodies so they can enjoy treats without guilt or obsession. In this episode, I talk about: What to do when your child brings home a mountain of sweets How to talk about sugar without using words like "good" or "bad" When (and why) to limit sweets for toddlers under two How to help older children learn self-regulation around sugar What to do when you're the one tempted by the leftover sweets Why these moments build long-term food trust and calm around eating If every mealtime feels like a battle, or you're struggling with a fussy eater, my on-demand workshop How to Feed Your Fussy Toddler will help you bring more calm to your table. It's £25 and you can watch it in your own time, in short, easy-to-digest sections. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
This week's episode is a little different — it's an Ask Me Anything. These are the kinds of questions that come up inside my Resets, in The Weekly Table community and with 1:1 clients — the everyday, real-life questions about food, cooking and staying well when life feels full-on. As always, there's a running theme through my answers: it's not about perfection. It's about flexibility, instinct, and finding what works for you. Here's what we cover in this episode: Whether you should follow a meal plan exactly or just pick and choose what fits your family (and how I really feel about meal plans) If shop-bought foods like falafel, soups or sauces are "good enough" — and what to look for on the label The truth about mushrooms — are the exotic ones really better for immunity, and what's actually hiding in the stalks of your chestnut mushrooms Simple swaps for "wellness" ingredients like cacao nibs and enoki mushrooms, without losing their benefits Whether it's OK to fall asleep to a podcast and how to make your bedtime phone habits less disruptive Freezing ginger, garlic or lemon — does it change their nutritional benefits? How to stay on top of cooking and meal planning when life feels chaotic (including why progress over perfection always wins) If you love this kind of practical, gentle food chat, you'll love The Weekly Table — my weekly meal-plan subscription that's more like a guide than a rule book. Each week you get: Real-life, family-friendly meal plans Flexible prep tips and leftover ideas Nourishing recipes for when you've got 30 minutes or less Join via Substack: https://tashadcruz.substack.com. And if you have a question you'd like me to answer in the next AMA, send me a WhatsApp message — I'd love to include it. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
You probably already know what to do to feel healthier: eat more veg, get enough sleep, move your body, drink some water. But if you're anything like most mums I work with, the hardest part isn't knowing what to do. It's finding the space and energy to actually do it. In this episode, I'm talking about what happens when you finally put your own needs first, not in a grand, self-care-day kind of way, but through small, steady actions that build resilience and help you feel more in control of your health and your life. You'll hear real stories from clients who moved from exhaustion to energy: one who went from "I'll never have time to run again" to completing her first marathon, another who broke the afternoon sugar-crash cycle, and one who found the strength to start working out again after years of burnout. In this episode, we cover: Why knowledge alone isn't enough to create real change How small, consistent shifts can transform your energy and calm The power of eating for steadiness — especially at breakfast What resilience looks like in everyday mum life One simple mindset shift to start prioritising yourself today If you missed the Winter Wellness Reset, my Gentle Nutrition Kickstarter is the perfect next step — a short, focused way to get personalised tweaks that boost your energy and help you feel stronger heading into winter. Find out more 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
This week, we're talking about how to make this winter feel different from last year — no more resigning yourself to catching every bug your kids bring home. It all starts with being prepared. When your kitchen, mindset, and freezer are ready, you can move through winter feeling calm and resilient instead of frazzled and depleted. In this episode, I share: The key difference between powering through winter and feeling steady and strong How to stock your pantry and freezer so you can throw together immune-supportive meals fast Why soups, stews, and stocks are your body's best friend when illness hits How to use freezer dump bagso make nourishing meals effortless Simple prep steps to take this weekend to feel more in control when the next cold arrives If you're ready to stop being knocked flat by every cold and start feeling stronger, calmer, and more resilient this season, join the Winter Wellness Reset. In just two weeks, you'll learn exactly how to support your immune system, nourish your body, and prepare your kitchen so you can finally get through winter well. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
The season of snot has officially arrived. Colder days, darker evenings, kids bringing home all the germs… it can feel like one endless cycle of coughs and colds. But you don't need a complete health overhaul or a cupboard full of supplements to get through winter stronger. In this episode, I share my simple 5 S framework for building everyday immune resilience without the faff. Inside you'll hear: Why immune health isn't about "boosting" but about resilience The 5 Ss of immune health, and how to use them as levers, not rules Practical, doable ways to support yourself (even when the kids are waking you at night) How small, consistent tweaks add up to better energy, fewer bugs, and more peace of mind 🎧 Listen in to choose one S to focus on this week — and notice the difference it makes. ✨ Want support to actually put this into practice? My Winter Wellness Reset is coming up in a couple of weeks. We'll build all 5 Ss into our meals and rhythms together, with community support and accountability to keep you going. Join the waitlist here: 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
This week on Raising Healthy Mothers I'm diving into why meeting your own needs isn't selfish; it's essential. Ignoring them leads to depletion: brain fog, mood swings, constant irritation, frequent illness, or just that sense of exhaustion that never quite lifts. When you start to re-fuel yourself with the nutrients, rest and boundaries you've been missing, you shift back into the steady, calm, good-humoured mum you want to be, and that has a ripple effect on your whole family. What you'll learn in this episode: Why depletion is more than just "being tired" The hidden costs of constantly pushing through How nourishing yourself changes family life, from calmer mealtimes to smoother mornings Action step for today: Notice one moment where you usually ignore your needs, and make a different choice. And if you're listening in the week this goes out (24 September 2025), it's not too late to join the Back to School Self-Care Week. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
You already know self-care matters. You don't need another lecture on why. What you need is something that actually works in the season of motherhood you're in right now. In this episode, I'm cutting through the excuses and showing you how to prioritise yourself — even when the kids still wake in the night, even when mornings feel chaotic, even when it feels impossible. I'll share: The mistake I made with "perfect" morning routines (and why they don't last) How micro-rituals can give you five minutes of calm that shift your whole day Practical examples you can slot into your life immediately The trick to anchoring rituals so they stick long term Self-care doesn't have to be complicated. It doesn't have to be all-or-nothing. One five-minute ritual, repeated consistently, will change how you feel and how you show up for your family. ✨ Your action step: Choose one ritual this week, anchor it into something you already do, and commit to it daily. And if you're ready for support, join me for Back to School Self-Care Week starting Monday — you'll get daily small steps that actually fit your life, with other mums cheering you on. Join us 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
Self-care isn't one-size-fits-all, and if you've ever tried to copy someone else's perfect routine only to feel like a failure, this episode is for you. As mums, our seasons change constantly, from newborn fog to toddler chaos to the school years. And on top of that, the seasons of the year – summer holidays, back to school autumn reset and winter hibernation – have their own impact on our energy and routines. In this episode, I share how to recognise the season of motherhood you're in right now and how to choose simple, five-minute actions that actually fit your life. This isn't about guilt or doing more; it's about finding the right thing for this moment, and giving yourself permission to adapt as life changes. In this episode I talk about... Why copying other people's self-care routines will never work for you The two season lenses you need to think about How your energy naturally rises and dips with school terms and holidays The one question to ask yourself to make self-care realistic right now How a 5-minute action can shift your whole day At the end of this episode, ask yourself "What season am I in?". Then choose one five-minute action that matches where you're at today. Ready for a self-care reset? Join me for a free Back to School Self-Care Week, starting 22nd September. Over seven days I'll guide you through five-minute self-care actions that fit your real life; no elaborate morning routines required. You'll get daily prompts, support, and accountability to help you finally put yourself on the list. Click here to join. 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
I'm wrapping up Season 14 with something a little different – a roundup of all the episodes of the season – shortened snippets so you get a flavour of what I talked about. It's an hour of listening from the best of the last 3 months! From gut health to mental load, from seasonal eating to small systems that make mum-life feel smoother – this season has followed the ups and downs of my real life, in real time. Whether you've listened to every episode or you're just joining me now, this recap will help you catch the highlights, reflect on what's resonated, and decide what to listen to next. Ultimately what I discover in editing this episode is how strong my firm belief is in the power of small changes for big impact in your life for the long term. Here are some resources mentioned throughout… Dinner on the Table: My meal planning guide for 30-minute weeknight dinners The Weekly Table: My meal plan subscription for real-life mums Join the waitlist for the next Reset: A one-week food-focused nutrition reboot Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
Evenings used to be the most chaotic, exhausting, stressful part of my day — hungry, grumpy kids, a cluttered kitchen, no idea what to cook and a general sense of being completely overwhelmed. In this episode, I'm sharing the real-life systems I've (accidentally) set up over time to make evenings feel calmer and easier, and me feel way less resentful. From clearing the kitchen before cooking, to setting the table as a team, to getting dinner on the table on time — these small changes have had a huge impact. It's not about doing things perfectly. It's about finding what works for your family and slowly building habits that support your energy, your mental load and your evenings. We'll talk about: How I finally cracked the code on getting dinner ready by 6pm The routine that keeps the kitchen tidy before bedtime Why involving the kids at every stage helps them feel like part of the team The surprising key to making it all work (spoiler: it's meal planning!) If dinner time is your daily stress point, this one's for you. Mentioned in this episode: {10.9} Do Children Need Toys? Learning to Play, Playing to Learn with Alexis Ralphs Subscribe to The Weekly Table before 31 July and get a month's worth of meal plans for free. Let me plan your meals for you, in your inbox every Friday so you know exactly what's for dinner every night (and get it done in under 30 mins!) Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
What do you eat when you're exhausted, touched out, and just don't feel hungry… but you know your body needs something? Whether you're recovering from illness, living with long-term fatigue, or simply can't face another meal, this episode is here to guide you through simple, low-effort ways to nourish yourself when eating feels like a chore. I share practical food ideas, nutrient essentials for healing and energy, and how to gently support your body with small, snacky meals when you don't have the time (or appetite) for anything more. You'll hear: Why it's important to eat something — even when you don't feel like it Key nutrients that support mood, energy and recovery Practical ideas for mini meals, grab-and-go snacks, and nourishing sippable options Realistic tips for low-capacity days, without the guilt (including why ice cream is a good idea) This one's especially for you if you're burnt out, feeling low, or in recovery — and need a calm, doable way to keep yourself going. Episodes mentioned: {11.12} What to Eat to Recover from a C-Section {3.1} The First 3 Weeks: What to Eat to Recover from Birth {13.10} How to Cut Through the Brain Fog Without the Caffeine My RECOVER package is specifically designed to help mums like you find the energy they need to feel more like themselves again. Over six months, we'll work together to uncover the root causes of your low energy, manage symptoms, and address any nutritional deficiencies that might be holding you back. This includes a comprehensive blood test (or if necessary, other functional tests like a stool test, hormone panel, or organic acid test) to get to the bottom of what's going on inside your body. Book in for your free Nutrition and Wellbeing Check so we can work out how to get you feeling better. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
Do you ever feel like you're eating everythign exactly right but it's not making any difference? This week I'm taking you behind the scenes of a real 1:1 coaching check-in with a client I've been working with for six weeks. She's a mum of two, on maternity leave, juggling broken sleep and the mental load of parenting – and like so many mums, she came to me feeling exhausted, depleted and stuck. We didn't start with a long list of supplements or a full diet overhaul. We started with what was going to fit into her real life. In this episode, I walk you through: The tiny habit shifts we started with (and why lunch was more important than breakfast to begin with) What she spotted in her food diary after a few weeks of tracking and observing How one small tweak to her breakfast gave her more energy and fewer cravings later in the day A gentle challenge to help you try this for yourself If you're exhausted, snappy by mid-afternoon, and wondering where your energy has gone — this one's for you. ✨ Are you ready to finally get to the bottom of your exhaustion? My books are closed to new clients in August, but will be taking on new clients in September. If you want a personalised plan, accountability and real-life support to help you feel better – not just for a week, but for good – now's the time to get in touch. The price of RECOVER will be increasing in September, but you can lock in the price by signing up now for a September start. 📍 Book in for your free health and wellbeing audit to make a start. 🎧 Not ready for 1:1? Join me at The Weekly Table where I share a new meal plan every Friday. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
In this week's episode of Raising Healthy Mothers, I talk about the importance of taking time to reflect and reset mid-year. With July here, it's a great opportunity to look back on the first half of the year and consider how you've been showing up for your health and wellbeing. I share my own struggles with feeling hard on myself and offer a compassionate approach to reflecting on your goals – focusing on progress, not perfection. I break down a three-step process: Reflect on your health goals and achievements so far (without judgment). Release anything that's holding you back, from social media accounts to limiting beliefs. Reignite by choosing one small, achievable goal that will elevate your health for the second half of the year. I encourage you to be kind to yourself, celebrate small wins and make tiny tweaks that can lead to lasting habits. Plus, I share how joining a supportive community in my Seasonal Reset program can help you stay on track. Join the Seasonal Reset waitlist and be the first to know when early bird sign ups are open Subscribe to The Weekly Table for meal inspiration sent straight to your inbox every Friday {13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025 Listen to the podcast episode that inspired this: Your Mid-Year Running Glow Up on the podcast show Not Your Average Runner 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 If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.
In this episode of Raising Healthy Mothers, I'm diving into one of my favourite topics: seasonal eating, and why it matters so much, especially in motherhood. We've officially left the Hungry Gap and our shops are bursting with seasonal, local produce again. I share why seasonal eating goes far beyond better flavour and nutrients (though yes, sun-warmed tomatoes do taste better). From stories of my grandparents' allotment life in London, to what I've learned since becoming a nutritionist, this episode is part nostalgic, part practical, and full of gentle encouragement. I talk about: Why seasonal eating gives back energy and joy – especially when you're deep in motherhood How it helps with variety and reduces decision fatigue Ways to start small (even if your kids won't eat the veg yet) What's in season right now – and what I'm loving cooking with Why it's more affordable and nourishing – without needing fancy superfoods Whether you already follow the seasons or you're curious about dipping your toe in, this episode will help you tune into the rhythm of nature and your own body – in a way that's simple, grounding and for you. ✨ Want me to plan seasonal meals for you? Join The Weekly Table and I'll send you five ideas every Friday for the following week. Sign up 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.
You're the organiser, the planner, the one who keeps the wheels turning: for your kids, your home, maybe your work too. From the outside, it looks like you've got it all under control. But inside you feel like something's missing. In this episode, we talk about the quiet unravelling that happens when you've been holding everything (and everyone) for too long. We explore why the version of life you built might no longer fit, what happens when your body and mind are stretched thin, and how food and nourishment can start to bring you back to yourself. I discuss: Practical steps to calm your nervous system through food Why lack of energy and brain fog aren't personality flaws What to do when you're tired of the life you worked so hard to create How to start making space for your needs again — without guilt This isn't about starting from scratch or burning it all down. It's about steady energy, clearer thinking, and the space to remember who you are — underneath the responsibilities. If you're feeling like you've lost touch with you, this is your gentle permission slip to begin again. If this resonated and you're ready for support, you can find out more about working with me here or send me a DM over on Instagram @tashadcruz; I'd love to hear from you. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on 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.
The last few days have been full on — sick kids, poor sleep, hard news, and now I'm running on empty. So this episode is short, honest and a little reminder that even on the hardest days, we can still make tiny choices to look after ourselves. I'm sharing what I've been doing to feel more human today — nothing fancy, just small acts of care that are helping me not spiral into guilt, overwhelm or biscuits (well, not just biscuits). If you're in the thick of it too, I hope this feels like a hug. 💛 And if you're joining the Spring Reset — this is exactly what it's about. We start Monday. Click here to sign up. 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.