Raising Healthy Mothers (Tasha D'Cruz)

Until a few weeks ago I was a meal plan dodger all of my adult life. Despite it being my no. 1 piece of advice for clients to (a) stick to their goals (b) save money and (c) avoid having to use willpower to stop eating junk. While it's true that meal planning can do all of those things, I'm also a very creative cook, and it's genuinely one of my most favourite things to do. Plus meal plannings felt boring, limiting and time consuming.

But I knew I was spending way more on food than I should, I was spending way too much time cooking and I was starting to lose motivation for coming up with interesting meals on the fly every day. And I was definitely snacking on the sweet stuff more than I care to admit.

So two weeks ago I decided it was finally time to take my own advice. And the difference it's made to my headspace and our budget has been transformational - not to mention how much less often I've reached for sugar in between meals.

In this episode, I'm diving deeper into the 6 steps you can take to save money on your weekly food shop. I'll cover:

• Setting your initial budget and what to take into account

• The pros and cons of online food shopping

• How to prioritise what you spend on your food based on your values and what's important to you

• Shopping in season and what to look out for

• Switching to cheaper plant-based protein without compromising on nutrition

• Why ignoring the hype around nutrition claims to save you money

“How much you decide to spend on food for your family is quite personal.”

I recognise the privilege I have on the choices I make when it comes to health and food shopping, but I also believe that most of us make a choice of some sort based on our values when it comes to the price we pay for food and so I hope this episode can give you some guidance on how to focus those choices to avoid over-spending unnecessarily.

And if you'd like to learn more about the benefits of meal planning, have a listen to my interview a couple of weeks ago with Claire Gillies of Delicious and Real. She has also generously offered a 10% discount on signups to her meal plan service using the code HealthyMothers10 when you sign up here: https://deliciousandreal.com/membership-levels. (This is an affiliate code!)

Other episodes you'll enjoy:

• {8.2} Meal Planning Magic: Saving Time, Energy, and Your Sanity with Claire Gillies of Delicious and Real

• {8.1} 5 Steps to Read Food Labels for Healthy Eating

• Confused About Nutrition: Just tell me what to eat! {7.3}

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. I'm celebrating 3 years of podcasting this month! To say thank you, I’m hosting a special giveaway - the first 3 people who leave me a review for the podcast on Apple Podcast will get a goody bag full of feel-good self-care bits that I love, a discount code for 20% off a future group programme or workshop and a free book from my personal bookshelf based on your stage in motherhood!

To enter, review the podcast on Apple Podcast, email me a screenshot of your review (take the screenshot before you submit otherwise you'll miss it!) and send the screenshot to tasha@tashadcruznutrition.com or DM on Instagram: @tashadcruz.

If you're listening to this after May 2023, I'd still hugely appreciate a review because the more ratings and reviews there are, the more people the podcast will reach, and the more mums we can support!

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your 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 is Gestational Diabetes?
• Why we are more disposed to insulin resistance during pregnancy?
• Why a gestational diabetes diagnosis is problematic for mums and babies
• Testing for gestational diabetes and limitations during pregnancy
• Managing gestational diabetes with diet and lifestyle
• The safety of eating liver during pregnancy

• Sweet Success Guidelines for Diagnosis of Hyperglycemia in Pregnancy
• I Failed the Glucola (Blog)
• 9 Gestational Diabetes Myths (Blog)
• CGM Experiment: What I learned as a non-diabetic from wearing a continuous glucose monitor (Blog)

This week on Raising Healthy Mothers I'm tackling a topic that came top when I ran a poll on what's holding you back from making health changes: Snacking and cravings.

Why do we have them? Why is it so hard to resist? Is there anything we can do to make better choices?

"We often beat ourselves up about our lack of willpower - we assume there's something within us - a moral failing that means we can't resist a particular food. We are so hard on ourselves. And I'm here to tell you that you cannot rely on willpower and motivation alone for any habit change."

In this episode I cover...

• The two factors involved in cravings and what triggers them

• How to tell the difference between emotional hunger and physical hunger

• The impact of sleep deprivation and fatigue on cravings

• 4 ways to tackle the snacking cycle

Remember, habit, diet and lifestyle change takes time. Be kind to yourself, take things one at a time.

Episodes mentioned:

• A Good Night’s Sleep Starts in the Morning (7.11)

• The Uncomfortable Truth About Sleep in Motherhood (7.12)

• Meal Planning Magic (8.2)

• The First Three Weeks: Recovering from Birth (3.1)

• What to Eat for Breastfeeding (3.4)

• What to Eat in the Third Trimester (2.5)

• What to Eat in the First Trimester (2.1)

• 5 Foods to Prioritise in the First Trimester (1.9)

To get 50% off your first Abel and Cole order, click here (referral link).

For a 10% discount on Claire Gillies' meal planning service, use the code HealthyMothers10 when you sign up at https://deliciousandreal.com/membership-levels (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.

How much do you talk to your children about where food comes from? This was a question I hadn't thought about much until someone posed a question about separating the imagery of an idyllic farm in the books we read to our children from the realities of animal husbandry.

It got me thinking hard - because as a passionate sustainable meat advocate, I care deeply about my meat.

Where does meat comes from? How is it reared? How has it been treated? Is it healthy to eat? How much should we eat? How is it produced? Is it bad for the environment? These are all questions I have thought about, changed my mind about and grappled with over the years. It is a question that has been close to my heart ever since my Paleo days, when I started becoming interested in food.

So in this episode on Raising Healthy Mothers I'm tackling the issue of how to talk to our children about meat – and realise in the process that it's very little to do with the meat itself and much more to do with our values and what we want our family to value. I discuss...

• The environmental impact of vegan food in agriculture and why it's important to have that conversation too.

• What's really important when it comes to choosing meat, and how to balance different priorities of cost and values

• How I talk to my children about eating meat – and why it's become difficult since moving out of London

• What sustainable animal farming means to me, and the hierarchy of importance according to my personal values

• The wider question of whether sustainable farming can feed the world

• The question of privilege in having a choice about the meat we choose to eat – and whether the choices you might feel forced to make is a short-term one.

This is one of those episodes that might ruffle some feathers as I'm sure many people out there have a different opinion to me. If you do have an opposing view point then I'd love to hear from you – and if you agree with me then let me know too!

Other podcast episodes I refer to:

• {10.4} What the heck is ultra-processed food and what should I do about it?

• {8.4} Eating well on a budget: 6 steps to feed your family without. breaking the bank

• {7.5} Should I continue being vegan?

• {3.3} How to optimise a plant-based diet in motherhood

Recommended Instagram account on sustainable farming: @sustainabledish

I expect this podcast will spark debate so if you have something to add, I'd love to hear from you! DM me on Instagram @tashadcruz or send me an email on tasha@tashadcruz.com with your thoughts and insights into talking about meat with our children.

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.

In this week's episode on Raising Healthy Mothers, I'm talking about recovery in the first six months of motherhood. Whereas there's a lot of information on how to have a healthy pregnancy, and even how to recover and cope in the fourth trimester, I believe the healing and recovery continues well into the first 6 months, and even beyond. After the initial period of deep rest and recovery, more active recovery begins, encompassing much more than just the physical aspects of pregnancy and childbirth. At this point we start to discover the sheer mental load of being a mother.

So in this episode I discuss:

• The different phases of recovery in the first 6 months

• The concept of matrescence, or transition into motherhood and what that means for your emotional wellbeing and mental health

• The specific nutrient needs needed in the active recovery period

• How to keep on top of needing to eat nutritious food, while doing all the other mothering you need to do!

I hope this episode helps to start the conversation that mothers continue to be nurtured and nourished, well after the midwives and health visitors have signed you off in the first six months. This is the most fragile and vulnerable time for new mothers - and no matter how strong they seem on the outside, all mums need all the support they can get to maintain resilience through one of the most turbulent times of motherhood.

This episode is a continuation of my series on the very best nutrition in the first 1000 days of motherhood - from conception to toddlerhood. You can listen to the previous episodes in this series here:

• S1E9: 5 Foods to Prioritise in the First Trimester

• S2E1: What to Eat in the Second Trimester

• S2E5: What to Eat in the Third Trimester

• S2E9: What to Eat to Power Childbirth

• S3E1: The First Three Weeks: Recovering from Birth

Occasionally I invite someone onto the podcast that speaks to my soul. This week's interview is one of those – my conversation with Lisa Mabberley of Morther, Nurture and Wild ended up being a heart-to-heart that made me feel really seen and heard. In our discussion I realised why it is we miss out so much when we don't have a tribe around us. As a mother of tweens, she's much further along her motherhood journey with me, and in her I heard the wisdom that experience brings as well as the comfort in knowing that no matter how old your children, you can still feel overwhelmed and in need of peace and calm.

Throughout our hour together we discussed...

• The OKness of having conflicting feelings in motherhood

• The identity shifts in motherhood and how to flow rather than fight the shifts

• Seasons of motherhood and why we should embrace them

• Capitalist patriarchy and how it diminishes the importance of motherhood

• Sisterhood and friendship in motherhood

... and so much more.

This is one of those episodes that felt like chatting to a good friend round the campfire.

Connect with Lisa:

Website | Instagram | Self-care Journal (Free)

Mentioned in the podcast:

Sas Petherick - Self-Belief School

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Remember to join my free Back-to-School Self-Care challenge from 18 September. Over the week I'll help you to rediscover yourself, find the time to do 5 minutes of me-time and shake off the feelings of guilt that so often accompanies thinking about self-care! 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.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your 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.

Children have the incredible power to help us step into the here and now. They very much live in the moment, often have an instinctive need to be in nature and are excellent at knowing how much food and sleep they personally need - with little consideration for what you, the parent, need.

In this week's episode of Raising Healthy Mothers I have a fascinating conversation on why we often start instinctively tuning in to nature and the seasons of the year when we become mothers, and why it can help us parent more effectively.

This ended up being a wide-ranging conversation where we discussed...

• Why the start of the year isn't great for resolutions but is a wonderful time for intentions

• Winter as a time for introspection, meditation and contemplation

• The periods of our lives where we need more rest – and when to let go of a morning routine

• How to embrace the dark of winter by allowing ourselves to take it slow

• Why embracing the seasonality of food helps to remain in alignment with our natural rhythms

Sometimes the interviews I do on this podcast feel like I'm having a cosy cup of tea with a kindred spirit while you get to listen in. This was one of those conversation, and I hope you found as much wisdom and comfort from it as I did!

Resources mentioned:

Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May

Find Aja:

Website | Instagram

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/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.

Welcome to a new season of Raising Healthy Mothers! This week I'm diving into the confusing world of nutrition information and ingredients list on packaged food. 

One question I often hear is 'is it OK to use pre-prepared sauces and condiments?' It's a big worry for parents trying to do their best for their family that by using shortcuts they are letting their family down.

Hellooooo mum guilt!

Helping people understand how to read nutrition labels has become a cornerstone in my education around nutrition because I realised what was second nature to me was often a source of confusion at the very starting point of cooking - literally putting up a barrier while you standing in the shop holding two jars of pasta sauce and trying to make a choice between them!

This week on Raising Healthy Mothers I take you on an unforgettable adventure, packed with personal discoveries, heart-pounding challenges, and a healthy dose of cheesy self-reflection.

Picture this: a hen weekend away on the stunning coast of Devon. A group of wild women ready to embrace the unknown, led by the fearless bride-to-be, who happens to be my cousin. Now, coasteering might sound like an innocent seaside activity, but let me assure you, it's not for the faint of heart.

After a wild night of celebration, we found ourselves at 10 am staring down at the wild waves of Devon.

Hangover? Yup.

Sleep deprivation? Check.

Intense fear? 100%

An adventure for sure, but little did I know, it would become one of the most transformative experiences of my life.

In this episode, we'll dive deep into the four mind-blowing discoveries I made while pushing myself to the limit on that rugged coastline. Prepare to be inspired as we explore the profound effects of stepping outside our comfort zones, especially for mothers like us who often get lost in the whirlwind of motherhood.

"Life begins at the edge of your comfort zone."

At the end of the episode I'll list out the steps to push yourself out of your comfort zone to help you reconnect with yourself, rebuild confidence, and combat the isolating effects of motherhood. Together, we'll step into the unknown, embrace the discomfort, and unlock the brave within.

Are you ready for the journey of self-rediscovery? Join me on my wild adventure!

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your 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.

• Why I've been particularly stressed out this year
• What stress is and why the chronic stress state we're in is so detrimental to our health
• Why building resilience when removing the stressors themselves is impossible
• The 4 steps I took to improve my stress resilience and why they're each so important

• The surprising reason why spending more time with your kids isn’t always the answer.
• The small daily habits that made the biggest difference in my energy and patience.
• Why nutrient insufficiencies could be making burnout worse – even if your GP says your blood tests are 'normal'.
• The physical symptoms that are your body's way of crying out for attention

• Episode 4.12: 5 Essential Blood Tests for Exhausted Mums https://tashadcruz.com/podcast/essential-blood-tests-exhausted-mums
• Episode 3.10: The 6 Micronutrients Every Mum Needs to Know About https://tashadcruz.com/podcast/6-micronutrients-every-new-mum-needs-to-know-about
• Workshop: Sync Your Cycle: https://tashadcruz.podia.com/sync-your-cycle-how-to-harness-your-natural-ebb-and-flow-for-effortless-energy
• Workshop: Get Better Sleep: https://tashadcruz.podia.com/get-better-sleep

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

#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.

Almost 10 years ago I bought my first Fitbit. I bought it because I wanted to track whether I was doing 10k steps a day. It worked really well - I would often find myself heading out for an extra walk at lunchtime.

But I found all the options for tracking overwhelming, and I especially found the sleep information disturbing. I would sometimes wake up feeling like I'd had an amazing night's sleep, check my Fitbit, only to be told  I'd had only actually had 30 minutes of restful sleep.

10 years on and the options for tracking is phenomenal. Even without buying any fancy equipment - your phone alone can tell you a lot about how you are supposed to be doing with your health. And there's more and more gamification in completing your health data, making it even more compulsive.

But is all this information a good thing? Does it actually help? Is all this tracking making us healthier? Is it empowering to know so much about yourself...or do you end up feeling enslaved?

In this episode I discuss this very question - and realise that it’s really not black and white at all! I talk about…

• The Zoe programme and what I think about it

• How tracking can lead to obsession and more anxiety around our health

• The problem with tracking only one aspect of your health

• What I tell my clients not to track

• How our children can inspire us to be instinctive in how we treat our bodies

• What you could track to gain clues into your wellbeing

I am opening up space for two 1:1 clients on a 3 month programme from February. Over the 3 months we’ll take a deep dive into your health challenges and make a plan together to get you out the other side with oodles of energy. To talk through whether it’s right for you, book in for a chat 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.

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.

• The health effects of chronic sleep deprivation
• The 3 factors that determine sleep and how you might be working your own biology to sabotage your sleep
• Five ways to get better sleep starting from today

• Destroys the immune system
• Doubles the risk of cancer
• Determines whether you’ll develop Alzheimer's
• Disrupts blood sugars so you look diabetic (even if you’re aren’t medically diagnosed)
• Increases chance of heart attack and stroke
• Causes weight gain, even if you’re dieting

Today I'm tackling a common question that comes up every time I run a breastfeeding course.

It's usually something like this: 'when can I start expressing so my partner can take over some of the feeds and bond with the baby too?'

I find this a difficult question because two questions come up for me in return:

• Why does your partner feel like feeding them is the only way to bond with them?

• Is it really going to be a break for YOU to express?

There are so many ways a partner can bond with a new baby and give mum a break. In fact I would say it’s imperative that partners take on most of all the other things that baby needs so that mum can focus on what SHE needs to do to establish breastfeeding – to be relaxed, to be well-fed and to be well-rested.

So in this episode I give you a list of 17 things a partner can do to bond with baby and take over household responsibility, to give mum a break.

On Thursday 2 November at 8pm GMT I’m running a free webinar: Breastfeeding Revisited: Second-Time Success Secrets. During the webinar I’m discussing how to prepare for breastfeeding your second child. It will be recorded so if you can’t make it live you can watch the replay. Sign up here.

Connect with me:

Instagram | Facebook | Website

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 Things You're Doing Everyday to Sabotage Your 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.

#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.

• Amy's journey from not wanting children to an unexpected later-in-life decision to become pregnant
• Her reflections on how her business might change as a mum
• Why business owners need to set up their business for maternity leave
• How to remain flexible to take the maternity leave you wish for
• What to think about if you're a mum and don't want to return to your 9-5 after you've had a baby

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.

#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.

• Choosing your flight
• Snacks to bring
• Toy recommendations and what actually kept my son entertained.

• Why we lose hair postpartum
• The role nutrition plays in hair growth
• What nutrient insufficiencies can cause hair loss and slow hair growth
• Blood tests to identify nutrient deficiencies
• Supplements that might help - but why you should work with someone when thinking about supplementation
• Identifying root causes beyond nutrient insufficiency

• The different ways the immune system responds for women and men
• How the immune system is affected by our environment
• The immune system in pregnancy
• Gut health and immunity
• Autoimmunity, especially in the first year postpartum
• What to eat to build a healthy immune system in motherhood

• 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

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

Today on Day 3 we are diving into self-care. This is such a tricky concept for so many of us, and I think one of the biggest problems is we lose sight of what self-care truly means to us. So in this episode I offer an interpretation of what self-care could mean to you, and give you an opportunity to decide what, how and when you will schedule in your self-care activity.

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

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.

#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 speaking to Bec Milligan, a fellow nutritional therapist with a special interest in supporting women with stress resilience and self-care. Bec has additional training in restorative yoga, emotional freedom technique and breathwork to offer a holistic approach to building resilience for women juggling it all through life's transitions.

In this episode we discuss:

• Bec's journey from a fast-paced TV executive to a nutritional therapist and EFT practitioner specialising in stress resilience

• Motherhood as a transition from one person to another

• Our body's natural stress response - and why we often get sick on holiday after a stressful period at work

• Stress patterns of neural wiring learned throughout our life and how to cut ties of old emotional stressors

• How to build resilience through diet, lifestyle and with a toolkit to re-programme how we respond to stress

This was a brilliant conversation, where we also discussed guilt around how we end up giving birth and breastfeeding contributes to the stress of motherhood. I love Bec's story through her experience of fight/fight/flop and how it informed her trajectory through work and motherhood.

In the episode Bec talks through how emotional freedom technique works and walks us through a short session, which you can find to watch in the shownotes on my website:

www.tashadcruz.com/podcast/building-stress-resilience

Find Bec:

Website | Instagram | Facebook

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Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

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Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

• The difference between chronic UTIs and Interstitial Cystitis
• Symptoms to look out for
• The effect of stress on bladder pain
• How nutrition can help the bladder and what a whole-body approach entails

Today I answer a question from a mum who feels guilty that her younger baby is not getting a good exposure and variety to food at mealtimes because of her toddler's fussy eating.

I totally sympathise, because this is exactly the experience I'm having with my younger child. I offer some tips to help expand her toddler's exposure to food in a safe and fun way, as well as suggesting ways to maintain a good variety of food for the baby without having to spend much more time cooking multiple meals.

I discuss:

• The positives of a child eating well at a a childcare or school setting, even when they don't at home

• How to maintain a family-style way of eating, without over-catering for a fussy child

• Collaborating with fussy eaters on planning meals for the week

• Introducing fun and play into mealtimes

• How to maintain a positive, pressure-free environment around food at home.

As a mum of a fussy eater myself, I know exactly how frustrating and stressful it can be when it feels your child just won't eat anything. It's why my How to Feed a Fussy Toddler workshop focuses on creating calm mealtimes, that will help reduce the stress for you and encourage curiosity in your child. To learn more and get instant access to this workshop, click here.

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz. 

Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

• Postnatal recovery and healing food
• What bloods can tell us about our health
• Common symptoms that are often dismissed as normal, but may be a nutrient depletion
• How and when to get your bloods tested and how to get help with the results
• Why mums often notice symptoms popping up at around 9 months postpartum

• How we change when we become a mother
• Postpartum depletion and how nutrient deficiency affects our health and wellbeing
• How to optimise health, healing and mental health
• Making life easy as a mother, while making simple, positive changes
• Her Postpartum Reset Programme

"Eating should be a source of explosive sensory joy, not merely functional. It punctuates our days and is medicine for the body and mind."

I adored my interview with Kate in this week's episode of the podcast. We bonded over our shared love for cooking, for having the confidence to combine flavours in a way that makes food sing, and for the healing powers of sharing and gifting food. We stripped food and nutrition back to basics and indulged in the sheer sensory joy that cooking for loved ones can bring.

In the episode we talk about:

• Why it's so hard to ask for help and yet why it's so important

• The best meal for a new parent who desperately needs a food hug

• Intuitive, confident cooking AKA modular meal prep - what it is and how it helps takes the pressure of cooking

• How cooking changes when you can become a parent and how to re-discover joy in cooking

• Why it's OK for chicken nuggets to make an appearance on the menuAfter her experience of a raging appetite postpartum that saw her prepared batchcook disappear in a flash, she began delivering home cooked meals across the UK, primarily for new parents but subsequently anyone wanting good food when they have little energy to cook.

I loved this discussion because I resonated with so much of what Kate talked about when it comes to her love of food and cooking - and how disheartening it can be to cook for children!

Find Kate:

Website | Instagram

Other episodes you'll enjoy:

• {8.2} Meal Planning Magic: Saving Time, Energy and Your Sanity with Claire Gillies of Delicious and Real
• {4.4} Postnatal Recovery with Sophie Messager
• {3.1} The First Three Weeks: Recovering from Birth
• {1.8} Postnatal Freezer Food with Milly Bagot of byRuby 

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 Things You're Doing Everyday to Sabotage Your 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.

Do you co-sleep? Or have you ever considered it and wondering how to do it safely? Maybe you're pregnant for the first time and are thinking 'no way, I'll never sleep with my baby, that's too dangerous!'

In this episode I get personal with our sleeping arrangement. I talk about...

• Why someone might consider co-sleeping
• Whether co-sleeping is safe
• How to make your bed safe for sharing with a baby
• What my co-sleeping journey with two children looks like

Resources mentioned:

• La Leche League: Safe Sleep Seven
• Lullaby Trust: Co-sleeping with your baby

If you're struggling with exhaustion and feeling rock bottom, my free 7-day mini course will help you make small, sustainable changes towards improving your health and wellbeing. Click here to join.

Join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#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.

Today I talk to Sarah of South London Sling Library about babywearing and slings. We covered so much more than that though! We talked about:

• Why babies love to be carried so much (hint: it's in their biology, you're not doing anything wrong!)
• How we are designed as a species to carry our baby
• How wearing your baby affects your hormones
• Why keeping your baby close makes them feel safe
• Normal infant behaviour and why society is so out of kilter with it
• The importance of tea as a new mother
• How to choose a sling for a newborn
• How to get help with babywearing

I think using a sling, especially in the early days of motherhood, is one of the kindest things you can do for yourself as it allows your hands to be free to do other things like drink tea! This episode is a must-listen for pregnant and new mums, especially if you are having trouble calming your baby during the day.

Find Sarah: Website | Facebook | Facebook group

Blog post on why babies cry in a sling: https://southlondonslings.co.uk/2020/06/22/why-does-my-baby-cry-in-the-sling/

Full shownotes available at: www.tashadcruz.com/podcast/babywearing-south-london-sling-library

***

Sign up for my newsletter and free stuff

Follow me on Instagram

Join my Facebook group Raising Healthy Mothers

#raisinghealthymothers

Please share the podcast if you enjoyed the episode - the more mums we can reach the better! 

• Mindful eating and how to create natural pause points
• The 3 types of hunger - and which one to listen to!
• How to mitigate those days when you know you're going to have a drink, enjoy the favourites and have a late night
• The secret to staying guilt-free on Christmas Day

If you've loved what you've heard today then you're going to love the new guide I've written to help you get your energy, motivation and mojo back. In the guide I lay out 10 things you're unwittingly doing everyday to sabotage your energy. To get yourself on the way to springing out of bed in the mornings, download my free guide Ten Things You're Doing Everyday to Sabotage Your 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.

Hello from the other side of baby no.2! It's now almost a year since I had my second baby and I'm excited to be back with a new series on Raising Healthy Mothers. 

This series I'm going really personal as I talk about how I've coped adjusting to my first year as a mother of 2. I was warned that going from 1 to 2 was hard - and wow! they weren't wrong were they?

Today I'm starting out with how I prepared my toddler for a new sibling while I was still pregnant. I talk about how we told him, the strategies we used to make him feel included for the full 9 months, the books we read to him to prepare him and how we made some big changes in his life during my pregnancy.

Resources mentioned in this episode:

• Sarah Ockwell-Smith The Second Baby Book
• There's a House Inside My Mummy

(I may earn a small commission if you buy through these links; it does not affect the price you pay; any commission I earn helps to fund this podcast!).

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When you feel ready to take your health a step further, I'm here for you - here's how you can take the next step:​

• Beat exhausted mum syndrome with my free 7-day Mini Course​
• Too busy to meal plan? Download my free 5-day Family Friendly Meal Plan and Prep Guide​
• I have opened up my diary for short health reviews this September. Book in for a 30-minute consultation (£57)

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Hello and welcome to a Christmas special on Raising Healthy Mothers!

In this week's episode, I'm diving into one of the top tips I give to clients - Stick to a consistent eating and sleeping routine.

This is often one of the first things to go out the window come Christmas so I'm here to explain why it's so important!

In the episode I talk about...

• The effect of sugar on our body
• The impact of alcohol and how it affects sleep
• Why choosing a kebab might be better than a chickpea and kale curry - in some circumstances!
• How sticking to a routine can help your body manage the sugar highs and lows of the season

What will you do this Christmas to make it one of social highs - rather than sugar highs?

If you've loved what you've heard today then you're going to love the new guide I've written to help you get your energy, motivation and mojo back. In the guide I lay out 10 things you're unwittingly doing everyday to sabotage your energy. To get yourself on the way to springing out of bed in the mornings, download my free guide Ten Things You're Doing Everyday to Sabotage Your 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.

• Why what and how you eat your lunch matters
• How to use your lunch break to benefit your gut and mental wellbeing
• What to include in your lunch box
• Simple ideas to make at home
• Batch cooking lunchtime brilliance

This week I’m celebrating 100 episodes on Raising Healthy Mothers! And this time I’m in the interviewee chair. My husband puts me on the spot this time. We talk about…

• How I became a nutritional therapist

• How my thinking around nutrition has changed

• How I approach motherhood wellbeing

• What strings I’ve added to my bow to support mothers

• My top myth busting and tips on breastfeeding, perinatal nutrition and slings

• And most importantly - what my favourite Malaysian food is.

This is a fun episode celebrating something I’m super proud of! Here’s to the next 100 episodes. Thank you so much for being part of the journey with me.

Connect with me:

Instagram | Facebook | Website

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.

Here's a confession. I'm a nutritionist and I'm often confused about nutrition.

I spent 3 long year studying nutrition and how what we eat can make you feel good or make you feel bad. How certain foods can improve certain symptoms and how certain foods can make it worse.

The truth is nutrition is confusing! In theory we know more about nutrition, health and wellbeing than ever before. Yet as a global entity we're also sicker than ever before!

So if you're ever wondering why you can't stick to a plan, why diets are so short lived, why you fall back into your old habits, this is the episode for you.

I discuss...

• Food fads and why the food industry want you to keep failing

• Why it's so hard to stick to a diet

• The single biggest influence on our weight, health and wellbeing - that is largely ignored in the diet industry

• 6 basic guidelines for nutrition

To be the first to learn about my new course The Abundant Energy Plan, join the waitlist. Or if you just want to get to the bottom of your symptoms here with nutrition and lifestyle changes, book in for a free consultation here to see if 1:1 personalised nutrition is for you. 

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your 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.

• The simple hydration tweak that’s a game-changer for energy and focus.
• How to easily up your veg intake (even with fussy eaters in the house).
• One bedtime habit that can set you up for success the next day.
• Why putting yourself first isn’t selfish – it’s essential.

• 01:12 Three reasons why new year resolutions fail
• 06:03 Why you probably need to drink more water
• 08:22 The rollercoaster you want to avoid
• 11:06 Why batch prepping your veg could be the answer to kicking the crisp habit
• 14:00 Get moving – in bed
• 17:13 How I finally started meal planning (reluctantly)
• 22:00 Spending time with the most important person in the room (you)
• 26:16 Sleep quality, not sleep quantity
• 27:27 Glimmers of joy

• {12.12} Stress-free Dinners When You're Running On Empty
• {12.10} Why I Hate 'Family-Friendly' Meals
• {12.7} How to Feed a Fussy Toddler and a Hungry Baby

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz.

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Today on Raising Healthy Mothers I'm welcoming Emma Cottam of Isabella and Us back onto the show. We last spoke on the podcast in October 2020 - we were deep into the first 6 months of the pandemic and looking ahead to a second lockdown. It was GRIM times indeed!

I decided to invite her back because she's recently started offering help establishing journalling practice, and this is something I've been working on - and struggling with! - recently so it seemed really great timing.

In our chat we talked about...

• What journalling is  and how it differs from keeping a diary or a planner

• The benefits of journalling and why it's so helpful for mums in transitional timee

• Overcoming mindset blocks around perfectionism and challenging emotions that arise through journalling

• What to do with journals once we've finished with them and the tricky conundrum of journals as a legacy

I enjoyed this chat so much - I basically treated it as a means to get all my sticky questions answered about journalling! I know I'm going to be joining her July Summer of Me month of journal prompts to keep up my journalling practice through the summer.

About Emma:

Emma Cottam is the Founder of Isabella and Us. and the Positive Wellbeing Zine for Mums. She is a licensed Practical Magic™ Coach and Facilitator, Certified mBIT Coach, NLP Practitioner, writer, creative and magazine editor. She is on a mission to help mums thrive, re-awaken their magic, get creative and tune in to their intuition to live the life they want. 

Find Emma:

Website | Instagram | Facebook

Other episodes you'll enjoy:

• {2.6} Positive Wellbeing for Mums with Emma Cottam of Isabella and Us

• {4.5} How to Prioritise Yourself as a Mother

• {7.1} 3 Ways to Create Goals and New Habits in 2023

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 Things You're Doing Everyday to Sabotage Your 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.

• Why breastfeeding becomes painful
• 4 things to look out for to check for a good latch
• How to get help if there is pain.

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

It's Day 6 and we are lightening things up a bit by finding a project to sink your teeth into. A hobby, some decluttering or a project that gets you in the flow and pulls you out of your head, clears your mental load a bit. Doing that thing you've always want to do or keep putting off.

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

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.

#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 3 steps to take to create new goals and habits
• The 9 key questions to ask yourself when deciding on your goal
• The 1 practical thing you can do to see changes - before you've even started on your new habit!

• Future you visualisation (6 minutes)
• Letter from Future Me to Current Me
• James Clear Atomic Habits (book)
• Avital aka The Parenting Junkie 

Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

Today on Day 5 we are learning the importance of loving your body and embracing it with kindness – for our benefit and that of our children

Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

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.

#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 Instagram has evolved over the years and how Kimberly has levereged it
• The opportunities that running your own business through Instagram can afford the can come unexpectedly
• The hustle needed to build your own business in the early days, and the rewards you get out of it
• How to use Instagram as a service provider (like me!)
• Top tips for a mum thinking about starting a creative business but not sure where to start

• What depression feels like when you're going through it
• How nutrition and diet changes helped Claudia to improve her symptoms of depression
• The realities of motherhood, and how hard it really is
• Causes and risk factors of depression in motherhood, and how the guilt of depression can add to the burden 
• Simple nutrition and lifestyle changes you can make to help improve your mood

Please note, if you do feel like you’re struggling with your mental health, please speak to your GP, midwife or health visitor in the first instance. There is a lot of support available for mothers and your healthcare team is the first port of call to get the medical support you might need.

Find Claudia: Website | Podcast| Instagram

Full shownotes, including highlights of some simple changes you can make to improve your mood available at www.tashadcruz.com/podcast/depression-and-motherhood-with-claudia-smith

***

Sign up for my newsletter and free stuff

Follow me on Instagram

Join my Facebook group Raising Healthy Mothers

#raisinghealthymothers

Please share the podcast if you enjoyed the episode - the more mums we can reach the better! 

Welcome to the second season of Raising Healthy Mothers! Today's episode is the second in my series on Nutrition in the First 1000 Days - covering the very best you can eat in the early days of motherhood for you and your baby - from conception to two years postpartum.

Today I'm talking all about the second trimester. This is usually considered the 'golden months' of your pregnancy - your skin starts glowing due to the extra blood volume near the surface and your hair starts looking at its very best. Hopefully your early days of nausea and sickness are behind you too, and your appetite has returned!

In this episode I'm covering:

• The growth and development your baby goes through in the womb
• Common symptoms experienced in the second trimester and how to manage them naturally
• The key nutrients to consider to support your baby's growth and your nutrition needs
• The top five foods to eat that will keep you nourished

One really awesome way to stay nourished and pack nutrients in easily and quickly is by drinking smoothies regularly. To download my guide to smoothies, including 15 recipes to get you started, follow this link: https://tashadcruz.com/smoothies

Full shownotes at: www.tashadcruz.com/podcast/what-to-eat-in-the-second-trimester

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Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Please share the podcast if you enjoyed the episode - the more mums we can reach the better! 

• The difference between eating disorders and disordered eating
• Eating disorders as an illness rather than a choice
• How to spot the early signs that a loved one may be struggling with food
• Recovering from eating disorders and how it happens
• How to get support for disordered eating patterns
• The central role parents play in their child's recovery
• The risk of developing eating disorders in motherhood and how to get support.

• The place of of nutritional supplements within a larger picture of health and wellbeing
• Why we might need supplements, and specific circumstances when they might be helpful
• Choosing good quality brands
• The basic foundation that most mums need

• The growth and development your baby is going through {4:50}

• The key nutrients to think about during the third trimester {8:29}

• The changes you are experiencing {9:54}

• Common symptoms during the third trimester and how to manage them naturally {10:46}

• A sneak peek into what you might need to think about AFTER giving birth {22:53}

• The top five foods to eat that will keep you and your baby nourished {24:32}

• What nutritional therapy is
• My approach to health and nutrition, particularly my unique approach to working with mothers
• The 4 core systems in the body I focus on during a consultation
• The 5-point star that underpins good health that I work on with my clients
• What working with me looks like

• Understand how your diet could be making you feel rubbish
• Discover what specific foods to add in start feeling better
• Learn a couple of simple strategies to level up your meals so you can stop missing out on important nutrients

In today's episode on Raising Healthy Mothers I talk about tandem feeding during pregnancy and when you have a newborn. I discuss:

• Considerations around tandem feeding
• Nutrition for you when tandem feeding
• Why tandem feeding was important to me
• How my tandem feeding is going for me
• My tandem feeding timeline
• What I would do differently

I end with my one big takeaway about tandem feeding - and caring for two children generally - and my no. 1 advice in the really early days.

PS - Join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

I recently did a poll on Instagram to ask my followers what they'd love help on the most and the answer was resounding - just tell me what to eat! So I've created a 5-day family-friendly meal plan to save you from the decision fatigue of making dinner - to save you asking the question every single day 'what shall we have for dinner tonight?' It's not just a meal plan though - it has all the recipes you need, a shopping list and - the secret to success - a Sunday batch cook plan - so you can prepare all the meals for the week ahead in just a few hours at the weekend. If this sounds like what you definitely need in your life right now then head here to download the free meal plan now.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

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#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.

Today I'm talking to Ruth Watson of Ecologico UK. She helps people people live more sustainably through education, sustainable retail and responsible gifting. In this episode we discuss:

• How becoming a parent means entering a consumerist world with very emotive advertising and making choices you've never thought of before

• How parenthood is often a time when we start thinking about the impact we're having on the world and what we're bringing our children into

• Second hand stuff for children and the stigma that can surround it

• Breastfeeding as a sustainable option and what you can do make it even greener

• How to make sustainable choices without putting too much pressure on an already stressful time of life

This is a slightly different focus than usual as it's less about mum's health and wellbeing, but given the interest in leaving a lighter footprint, I think it's interesting to learn more about living more sustainably. Plus, it's a topic I'm passionate about and love learning more about it!

But what drew me to Ruth is her practical, no-nonsense approach. She's very down-to-earth and not all or nothing in her approach - she's all about making small, practical changes on a regular basis that adds up over time.

Resources and links mentioned:

• Breastfeeding and Zero Waste blog post

• 30 Days Greener Challenge

• Eco Starter Kits

Find Ruth: Website | Instagram | Facebook | Facebook group: Let's Go Ecologico! | Positive Wellbeing Podcast

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• The joy of crunchy beige food for a toddler - and how much easier it is to cope with this phase once we understand why they are drawn to it so much
• The influence how we feel about food has on our children and why it contributes to a stressful atmosphere
• Why bribing your child with dessert for eating more of their main meal can backfire

• The 8 sections of the Wheel of Motherhood
• Why each is important
• How and when to use this tool

• Why you feel so exhausted as a mum
• How what you eat (and what you don't eat!) is contributing to how you're feeling
• The signs to look out for that show you need to have a re-think of how you're eating
• My three top tips to boost your energy with your diet - starting immediately.

• How Not to Hate Your Husband After Kids by Jancee Dunn
• Podcast episode: 5 Steps to Better Sleep {S2E3}
• Podcast episode: The 6 Micronutrients Every New Mum Needs to Know About {S3E10}

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Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

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Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

Do you ever feel like breakfast is an afterthought – something you grab on the go or skip in favour of coffee to see you through to lunchtime? 

It's so easy to let breakfast be th eone meal we forget about or put the least thought in. 

But this week on Raising Healthy Mothers, I’m digging into how capitalism and the patriarchy have reshaped the way we think about breakfast, pushing convenience over nourishment and making us believe we simply don’t have time to sit down for a proper meal first thing in the morning.

We’ll explore:

• How capitalism turned breakfast into a rushed, processed, grab-and-go affair.
• Why the patriarchy has made skipping breakfast feel like a virtue.
• The lingering impact of diet culture (remember THAT Special K diet?).
• Why a slow, nourishing breakfast is more than just about food

If you’re stuck in the cycle of coffee-fuelled mornings and exhaustion by 10am, this episode is for you. Let’s challenge the systems that got us here and re-claim breakfast – even if it's just for 10 minutes a day.

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch the podcast on YouTube. Subscribe to my channel @tashadcruz.

#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 exhausted.

You're struggling with your mental health.

You get cramps and find yourself going to the toilet 5 times a day, making you anxious about leaving the house.

You know your diet is crap, you drink too much caffeine, you don't eat enough fruit and veg, and your sleep is non-existant.

You've heard that good health comes frmo the gut so you wonder whether taking a probiotic supplement can help get your health back on track.

This week I offer a stark truth: Supplements are not the answer.

You can't out-supplement a poor diet and lifestyle.

I answer a question from a mother struggling with feeling tired all the time, low energy and generally feeling unwell. Initially she was interested in probiotics for gut health but with a little gentle probing I uncovered more details - a history IBS, poor mental health, an unhealthy diet, poor sleep.

Yet she still manages to feed her toddler healthily, putting a lot of energy into making sure he eats well, at the expense of her own health and wellness.

I offer an explanation as to why supplements are not the answer and how Big Pharma has conditioned us to seek a single solution for a quick fix.

I suggest 4 simple changes she might make to improve her sleep, increase her fruit and veg consumption, increase her energy between meals and simplify her life so she isn't just focusing on her toddler.

I dive into why sleep is really the big problem here and offer ideas as to how she can improve her sleep.

And at the end I suggest why getting some blood testing done might be appropriate to check for underlying insufficiencies and depletion that may have arisen since giving birth 18 months ago.

Do you have a health dilemma you'd like help with? Send me a DM on Instagram or an email to tasha@tashadcruznutrition.com and I'll answer it on the podcast!

Other episodes you'll enjoy:

• 6 Essential Blood Tests for Exhausted Mums

• Confused About Nutrition: Just Tell Me What to Eat!

• Should You Take Supplements as a Mother?

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your 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.

• 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

When my son was 2.5 I started becoming really smug that I’d done all the right things and avoided any fussy eating. Three months later his baby sister was born and BAM fussy eating! In this episode I talk about navigating my son’s fussy eating as a nutritional therapist. I discuss

• The one basic foundation that informs our whole approach to eating and feeding children

• The three consistent strategies that help to take the pressure off him and us as parents

• How to increase the nutrient density of the food you already cook

• Choosing more nutritious options of the food you already buy

• My confession as an ex-fussy eater myself!

It’s still very much a work in progress - he’s not totally back to where he was pre-fussy eating but I know he’s made enormous progress and I know I can relax as we are heading in the right sort of direction - just as I did as a child!

If you've loved this episode but still have questions, come and join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

Resources mentioned:

• OXO Good Grips julienne peeler
• Jamie Oliver's 7 Veg Sauce

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#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 guest on Raising Healthy Mothers is someone who exudes enthusiasm and excitement for her passion - gardening. And not just for the aesthetic beauty that having a joyful garden brings but for the mindful, thoughtful activity of being out in nature, being in the moment with the job that you're doing, and tending to the garden in the way that we have been connecting with nature throughout our history as a species.

Kendall Platt is the Mindful Gardening Coach and she helps women take time out of their busy lives to quieten their minds whilst creating a garden that sets their heart on fire and creating joy with the flowers that they grow.

And as a mum of two girls she recognises how much mums have to do and how busy their minds are – and she uses nature as a means to calm the mind and reduce the anxiety – rather than add to the overwhelm

Over the course of this episode we discussed…

• How to fit gardening into a busy mums life – whether you work or are a stay at home mum

• Why being connected to nature is good for you – especially for women to get into a flow with our natural cycles

• How to make gardening manageable, 5 minutes at a time

• Dealing with grief and coming to terms with trauma through gardening

• Why gardening is good for our kids, and how to accept them into our space without wrecking it

One thing that really struck a chord with me was how manageable Kendall made gardening seem. With almost everything in life we can choose to allow it to overwhelm us, or we can choose to do small bits of it at a time, noticing the difference we are making and finding joy and satisfaction in that.

Connect with Kendall:

Website | Subscribe to Kendall's Substack: The Seed | Instagram | Join her online Mindful Christmas Wreath Making masterclass here

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.

I recently ran a survey on my mailing list to find out what the main struggles are with low energy in motherhood.

The results didn't surprise me - the no.1 issue that comes up is TIME.

Getting to bed early enough, fitting in the activities, procrastination.

And many who did the survey reported these all had a knock on effect on how much they were able to look after themselves. Eating enough, sleeping enough, exercising and seeing friends.

Anxiety came up a lot too - which of course is hugely driven by lack of sleep, lack of nutritious food, lack of good quality relationships.

It's a huge vicious cycle.

So this week on Raising Healthy Mothers I am looking at lack of time in motherhood, reflecting on how we think about our time and how we sub-consciously choose our priorities within the language we use when talking about what we feel we can or can't do.

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 always used to think that breastfeeding aversion was a clear sign that your body can't cope with the demands of breastfeeding. It makes logical sense. But when I experienced it for myself I realised that logic doesn't necessarily come into it - and the emotions of feeding an older baby is far bigger than I realised.

So this week I'm diving deep into the aversion and agitation I experienced way back in early pregnancy with my second, and what I did to manage the intense emotions that brings.

I discuss:

• What breastfeeding aversion actually is
• Whether it's truly a sign you should stop
• The strategies I used to cope (and the ones I wish I had used!)
• Where I am now and how I feel about it
• When I'm planning to stop breastfeeding my nearly 4-year-old!

As with most of the episodes this season, it's been an emotional one to record, one that I'm not 100% comfortable baring my soul about!

If you've loved this episode but still have questions, come and join me with a cup of tea on Instagram Live on Tuesdays at 4pm for a Tea with Tasha Q&A session.

Resources mentioned:

• Aversion Sucks Facebook group
• When Breastfeeding Sucks by Zainab Yate
• Loving Comfort: A Toddler Weaning Story by Julie Dillemuth
• Booby Moon: A weaning book for toddlers by Yvette Reid
• My Milk Will Go, Our Love Will by Jessica Elder
• The 5-Day Meal Plan for Busy Mums - Batchcook your week in 2 hours!

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#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.

Since becoming a mother I've found it really hard to find the energy, time and motivation to do exercise. I can barely keep the house tidy let alone find the time to get to the gym or an exercise class!

Enter the Power of Mum, an at-home strength training programme. I found it totally by accident but it lit a fire inside me - I still didn't know how I'd find the time but I knew I needed it.

So in this week's episode of Raising Healthy Mothers I'm talking to Nicole Chapman, personal trainer and founder of the Power of Mum.

In the episode we discuss:

• The benefits of strength training as a mum

• Why exercise is important in motherhood

• The physical changes we go through during pregnancy and postpartum and how it changes the way we need to exercise

• How to find time to and energy to exercise

• Getting motivated and staying kind to ourselves

Nicole combines the perfect amount of compassion for the realities of being a mum and motivation to stay on track - without the macho tough love so common in the personal training industry!

Find Nicole:

Website | Instagram | The Power of Mum Programme

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your 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.

• The 3 key aspects of recovery to bear in mind
• My top 5 nutrients to focus on
• My favourite post-natal healing meals

• S2E4: Mindful Breastfeeding with Anna Le Grange, the Mindful Breastfeeding Coach
• S2E11: What is the Fourth Trimester?
• To be notified about my upcoming Mindful Breastfeeding Antenatal Course, join the waiting list here.

When my son was still a baby I promised myself I wouldn't let him watch TV until he was AT LEAST 5. I mean I survived until much older without a TV so surely he can too.

Oh how naive I was!

By the time he was 3.5 he was regularly watching 3-4 hours of TV, sometimes more than that. Like most habits that we're not happy with, it crept up slowly and steadily, often out of necessity while caring for his baby sibling.

In this episode I talk about:

• What the suggested screentime limits are for children
• How and why my pre-schooler's screentime got so out of hand
• How we limited it his screentime
• Where we are now with screentime
• Reflections on what we'll do differently with our daughter

As with so many aspects of parenting, we're working things out as we go along. Things will change again in the future no doubt!

Resources mentioned:

• Yoto player (this is what we have!)
• Yoto mini player (what we’d probably get next time!)
• WHO guidelines on screentime and play

The waiting list for my Abundant Energy group programme is open! Join to be the first in the know (there will be an early bird discount…!)

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

Sign up for my newsletter and free downloads

#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.

Did you know that at least 20% of adults and children in the UK are deficient in vitamin D? And that if you're pregnant or breastfeeding you're at a greater risk for deficiency?

This week I'm talking all about vitamin D and why it's so important for new mums, but also why it's so hard to get hold of! I cover:

• Why we need vitamin D
• What happens if you're deficient in vitamin D during pregnancy and early childhood
• Where to get vitamin D from
• Factors influencing your ability to produce vitamin D
• How, why and when to test for vitamin D
• When supplemented might be needed

A couple of weeks ago I do my bi-annual vitamin D test. And was a bit surprised when the results came back inadequate - my levels are normally double what I currently am! So I'm now on a quest to put that right for myself...and make sure it doesn't happen to you too!

If you're curious about your vitamin D levels, or worried that you might be low, I'm offering a vitamin D coaching package. Included in the package are:

• An at-home finger prick test for vitamin D
• A 30-minute coaching call with me to discuss results and diet and lifestyle changes you can make to up your levels
• Discount on supplements
• Option to add on a 6-8 week review for a follow up test and plan adjustment

I've also prepared a vitamin D cheat sheet for you to download to check whether you might be at risk, how to increase your vitamin D intake, and how to choose a supplement. To get your download, go to https://tashadcruz.com/free-stuff to sign up to my mailing list and get access to all my current free downloads.

Today I speak to Maisie Nicholls, postnatal doula-in-training and postnatal wellness coach. 

In this episode we discussed:

• Her mental health journey through depression and how it informed her decision to work with mothers
• The effects of not looking after your mental health
• Why postnatal preparation is key to good mental health
• Practical tips on making a postnatal plan

Connect with Maisie: Website | Podcast | Download her free postnatal planner

***

tashadcruz.com/podcast

Sign up for my newsletter and free stuff

Follow me on Instagram

#raisinghealthymothers

Please share the podcast if you enjoyed the episode - the more mums we can reach the better! 

Today's guest is talking about something I have been (and still often am!) deeply uncomfortable with - Money. I know I'm not alone in finding it difficult to hold on to money, often living from paycheck to paycheck and - as an entrepreneur - in feast and famine from month to month.

My guest this week is Philly Ponniah, a certified financial coach helping women improve their relationship with money and shift patterns rooted in childhood.

In the interview we talk about...

• What a relationship with money means

• Common issues women have around money and why money is such a taboo subject

• How our childhood affects our relationship with money

• What a healthy relationship with money looks like

• How to help our children build a healthy relationship with money

I found this conversation so enlightening and it's motivated me to take money seriously this year – and work on shifting my relationship with money to a more positive one.

Find Philly:

Website | Instagram | Mindful Money Planner

Want more energy and motivation? To get yourself on the way to springing out of bed in the mornings, download my free guide: Ten Things You're Doing Everyday to Sabotage Your 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.

#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.

Being inside without your own personal outdoor space is really hard when you have energetic kids who love being outdoors, who need plenty of physical activity on a daily basis (as we all do!) and who are naturally inquisitive and fascinated by the natural world.

As my children have grown older I have become more and more aware of how important getting outside for exercise is, and while everyone benefits from doing it every day, it can be really hard to motivate yourself.

So in this week's episode I'm offering 7 ways I have found to get outside on a regular basis. I talk about...

• Why breakfast picnics are the greatest way to start the day (when you can be prepared for it!)

• The pleasure of growing your own vegetables and the surprising benefit to fussy eaters

• How to do messy and sensory play outdoors when you don't have your own garden

• The surprising benefit not driving has - and why everyone should sometimes behave as if they don't drive

I finish with a musing on whether not having the option to drive naturally forces my children to walk or cycle more simply because they don't have a choice.

Although I am very aware of the importance of getting outdoors regularly, especially for children, I am also aware that without a garden I am limited by my mood, energy and time available, and so I am realistic about what can be achieved within these limitations!

More episodes you’ll love:

• {7.11} A Good Night’s Sleep Starts in the Morning

• {2.8} Sustainable Living with Ruth Watson of Ecologico

• {8.8} 5 Reasons Mealtimes are a Battle with Your Fussy Eater

• {1.7} Why Vitamin D is Important for Mothers and Babies

If you'd like to know more about the different ways you can expose your fussy eater to food other than at mealtimes, then my fussy eater workshop is available to buy on demand. To learn about the workshop, click this link to read more and purchase to start immediately.

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 Things You're Doing Everyday to Sabotage Your 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 eating as a family can help with fussy eating
• How meal planning can give children the confidence to try new food
• How food is so much more than just nutrition and fuel
• How cooking and meal planning is an important life skill for our children to graduate with

• Postnatal recovery traditions around the world
• Why mums often blame themselves for feeling exhausted (when it's not their fault!)
• What's missing from our Western culture
• How visitors can be actually helpful in the early days
• The importance of bodywork in the first few days and weeks after giving birth - and why we don't need to wait for the 6 week check to have it done

In this first episode on Raising Healthy Mothers I give you an overview of what the podcast is about and what I want to achieve with it.

I explain what I do as a nutritionist and expert in maternal health and talk about the first 1000 days of motherhood - from conception to two years postpartum - and why it's so important to your health as a mother.

I also introduce myself to you and share my own story as a mother - how I coped with pregnancy, what the first few weeks and months were like...and how I am now, 15 months later. 

***

tashadcruz.com/podcast

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• 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

What if we stopped seeing self-care as a special favour to ourselves, but something as necessary as food and sleep? I have a bit of a love-hate relationship with the concept of self care. I think the idea behind it is great, but I hate that it puts the onus on us to do some sort of grand gesture for ourselves, when genuinely we barely have time to even just go and have a shower!

So in this episode I’m introducing what I call mini me-moments, and I explain why I think they could be the game changer for you when it comes to motherhood. I discuss:

• Why it’s important to find time for yourself

• How to find that time

• How to make it work for you (not anyone else)

• How to make it stick

• Practical suggestions on what to do in the time that you have

If you’re impatient and need to skip ahead to the bits that really interest you, here’s the time-stamp:

• 0:50 What this week’s episode is about

• 2:08 What I share in this episode and my experience with an 18-month-old toddler

• 5:09 How what I’m going to share could completely change your motherhood

• 6:50 Why identifying whether you’re an introvert or extrovert can help

• 8:02 How to identify whether you’re an introvert or extrovert

• 9:03 Mini me-moments - what are they?

• 9:50 How to find time for yourself

• 11:01 How to make it work in the time you have

• 13:38 Finding mini me-moments and examples

• 14:48 How to make it stick

• 15:10 Ideas for introverts and extroverts for mini me-moments

• 16:42 What to do in half an hour once a week or a couple of hours once a month

• 17:50 Why doing it regularly is going to make you a better mum

• 18:39 Episode summary

• 19:42 How I help mums with self-care

If you want to stop sleepwalking through motherhood and actually enjoy it, book in for your free call. Or if you prefer to email me for more information, you can contact me via my website.

Full shownotes, including a transcript of the episode is available on www.tashadcruz.com/podcast/how-to-find-time-for-yourself-self-care

Today I talk to Charlotte Hammond of Charlotte’s Village, a birth and postnatal doula with a particular interest in maternal mental health, especially beyond the first year postpartum.

In this episode we discussed:

• What a postnatal doula does and how she can play a role in a mother’s wellbeing

• Why looking after your mental health as a new mother is important

• When postnatal depression or mental health problems can happen

• How to prioritise self-care and find me time

Find Charlotte: Website | Instagram | MumTalk

Full shownotes: www.tashadcruz.com/podcast/maternal-mental-health-charlotte-hammond

***

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Please share the podcast if you enjoyed the episode - the more mums we can reach the better! 

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

In today's episode on Raising Healthy Mothers I talk about how my eldest coped with becoming an older brother and how we helped him along. It has been a year of huge physical and emotional change for all of us! I talk about:

• What we changed during pregnancy
• What we did after baby was born
• His reaction towards the baby
• How his behaviour changed
• Whether what we did worked
• How things are now, 1 year postpartum.

We're out the other side now and while it still feels like we're coming across challenging situations all the time, it feels like things are more manageable and cope-able now.

I recently did a poll on Instagram to ask my followers what they'd love help on the most and the answer was resounding - just tell me what to eat! So I've created a 5-day family-friendly meal plan to save you from the decision fatigue of making dinner - to save you asking the question every single day 'what shall we have for dinner tonight?' It's not just a meal plan though - it has all the recipes you need, a shopping list and - the secret to success - a Sunday batch cook plan - so you can prepare all the meals for the week ahead in just a few hours at the weekend. If this sounds like what you definitely need in your life right now then head here to download the free meal plan now.

If you love this podcast and fancy buying me a cup of tea to keep it going, you can do so here: https://www.buymeacoffee.com/tasha5

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#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.

Today I welcome Laura Coleman of Be.Modern Meditation onto the podcast. Laura is a meditation expert who started meditating when her own two children were quite young and discovered the profound, life-changing effects meditation had on her and her family.

In this episode we talk about:

• How Laura started meditating and how it caused a powerful shift in her parenting method
• The science of meditation and the physiological changes your brain goes through when you meditate...and equally why it sometimes feels impossible to control our reactions
• How meditating can help mothers in the early days
• How to get started and stick to a routine

• Download the Insight Timer app and listen to her 5-minute meditation
• Set yourself a challenge to listen to the meditation once a day for three days or a week
• Find a community for support and accountability (Laura runs a free Facebook group)
• Start where you are - don't try and change your routine to make it happen; fit it into the day where you can naturally bolt on a meditation
• Let go of needing it to be perfect - do it wherever you are

Since our interview, Laura has launched a free short course called Ninja Mind Skills Training Series which I highly recommend signing up to as a starting point!

Find Laura: Website | Facebook | Instagram | Ninja Mind Skills Training Series

Shownotes at http://www.tashadcruz.com/podcast/meditation-modern-motherhood-laura-coleman

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Please share the podcast if you enjoyed the episode - the more mums we can reach the better! 

This week's guest on Raising Healthy Mothers is one of those wise mothers of teens from whom I can look up to and learn from. She emanates absolute calm and confidence when it comes to parenting – two qualities I know I strive hard for!

Maija Tweeddale is a nutritionist helping parents create nutrition and lifestyle habits that stick so they can have the energy and good mood they need for a family life without drama. As a mum of three she knows the juggling act of family life, and has experienced all the different directions a parent can be pulled in, often at the same time! And so she truly understands the importance of having the energy, mood and vitality to keep the family machine well-oiled and running smoothly.

During our chat we discussed…

• Why eating together as a family lays the foundation of a healthy attitude to eating

• The common health issues mums of older children have (hint: it’s very similar to those of young children!)

• The effect on changing hormones on your motherhood

• How to have the confidence to support yourself and your family

One thing that really struck a chord with me was the value she placed on role modelling a healthy approach to food and the importance of talking about food with her children – and how that has helped them grow to be confident eaters with a great attitude to eating and trying new food, and how that has spilled over into their interactions with their friends. She truly embodies the truth about how her work has an inter-generational impact.

Connect with Maija:

Website | Free guide: The diet and lifestyle secrets of calm, energetic mums who look great too | Instagram

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.

• The gaps that arise in relationships when couple become parents
• Why the gaps occur and why they often go unnoticed
• The difference between equality and equity
• The different types of domestic abuse that are often hidden from view
• How to start bridging the gap and bringing more balance to your relationship

In today's episode I talk to Sally Wade of Treat Trunk, a healthy snack box service. 

We talk about:

• Sally's journey through bingeing and how she came to start a healthy snack box service
• What makes a healthy snack
• Why snacking is so important for new mums
• How mum guilt can get in the way of self-care

Find Treat Trunk: Website | Instagram | Facebook

For full shownotes, go to www.tashadcruz.com/podcast/healthy-snacking

***

www.tashadcruz.com/podcast

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#raisinghealthymothers

Please share the podcast if you enjoyed the episode - the more mums we can reach the better! 

• What micronutrients are
• Why you should care about them as a new mum
• The six most important micronutrients you need to know about
• What to do about it if you recognise yourself in the list of symptoms

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.

• Why babies and toddlers feed through the night
• How long to expect them to continue feeding
• Why I nightweaned when I did
• My nightweaning timeline
• Why it took me 3 attempts to nightwean him
• What I'd do differently next time

• Nursies when the Sun Shines by Katherine Havener 
• The Milk Meg article on gentle night weaning 
• The Gentle Sleep Book by Sarah Ockwell-Smith
• Gentle Relaxation track by Sarah Ockwell-Smith

• The symptoms that flag up an underlying problem that needs further investigation
• The 6 blood tests I most commonly recommend
• What to do with the information once you have the results
• How I work with clients to resolve their symptoms based on their blood results.

• Top episodes of the season:
• • 3 Ways to Boost Energy and Feel Less Exhausted as a Mum (S4E1)
  • C-Section Recovery with Amy Fergus-Fuller (S4E2)
  • How to Prioritise Yourself as a Mother (S4E5)
  • Building Stress Resilience with Bec Milligan (S4E6) 
• Podcast episode: Why Vitamin D is Important for Mothers and Babies 
• At-home Vitamin D test

If you’ve got a fussy eater in your family, you know the struggle: endless refusals, creative sneaking tactics and a constant feeling of guilt that it's somehow your fault. In this episode, I share how my son went from a firm “no” to broccoli for four years to finally enjoying it again –without a battle.

The story isn’t just about broccoli, though. It’s about the ripple effect that happens when we, as mums, prioritise ourselves. I’ll talk about the surprising moment that sparked his curiosity and why putting my own needs first in the kitchen made all the difference.

You’ll walk away with:

• A new perspective on fussy eating that feels less stressful.
• Encouragement to focus on your own food joy and energy.
• The realisation that parenting wins can sometimes come from the most unexpected places.

Plus, I’ll share how my January Reset can help you feel more energised, in control, and ready to tackle mealtime challenges with a fresh mindset. This is your last chance to join, so don’t miss out!

Join the January Reset here by 16 January, or join the waitlist for the next one.

Let’s make this year the one where you focus on you – and see the ripple effects on your family.

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.

#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.