Raising Healthy Mothers

You already know self-care matters. You don't need another lecture on why. What you need is something that actually works in the season of motherhood you're in right now. In this episode, I'm cutting through the excuses and showing you how to prioritise yourself — even when the kids still wake in the night, even when mornings feel chaotic, even when it feels impossible. I'll share: The mistake I made with "perfect" morning routines (and why they don't last) How micro-rituals can give you five minutes of calm that shift your whole day Practical examples you can slot into your life immediately The trick to anchoring rituals so they stick long term Self-care doesn't have to be complicated. It doesn't have to be all-or-nothing. One five-minute ritual, repeated consistently, will change how you feel and how you show up for your family. ✨ Your action step: Choose one ritual this week, anchor it into something you already do, and commit to it daily. And if you're ready for support, join me for Back to School Self-Care Week starting Monday — you'll get daily small steps that actually fit your life, with other mums cheering you on. Join us here. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

I'm wrapping up Season 14 with something a little different – a roundup of all the episodes of the season – shortened snippets so you get a flavour of what I talked about. It's an hour of listening from the best of the last 3 months! From gut health to mental load, from seasonal eating to small systems that make mum-life feel smoother – this season has followed the ups and downs of my real life, in real time. Whether you've listened to every episode or you're just joining me now, this recap will help you catch the highlights, reflect on what's resonated, and decide what to listen to next. Ultimately what I discover in editing this episode is how strong my firm belief is in the power of small changes for big impact in your life for the long term. Here are some resources mentioned throughout… Dinner on the Table: My meal planning guide for 30-minute weeknight dinners The Weekly Table: My meal plan subscription for real-life mums Join the waitlist for the next Reset: A one-week food-focused nutrition reboot Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

What do you eat when you're exhausted, touched out, and just don't feel hungry… but you know your body needs something? Whether you're recovering from illness, living with long-term fatigue, or simply can't face another meal, this episode is here to guide you through simple, low-effort ways to nourish yourself when eating feels like a chore. I share practical food ideas, nutrient essentials for healing and energy, and how to gently support your body with small, snacky meals when you don't have the time (or appetite) for anything more. You'll hear: Why it's important to eat something — even when you don't feel like it Key nutrients that support mood, energy and recovery Practical ideas for mini meals, grab-and-go snacks, and nourishing sippable options Realistic tips for low-capacity days, without the guilt (including why ice cream is a good idea) This one's especially for you if you're burnt out, feeling low, or in recovery — and need a calm, doable way to keep yourself going. Episodes mentioned: {11.12} What to Eat to Recover from a C-Section {3.1} The First 3 Weeks: What to Eat to Recover from Birth {13.10} How to Cut Through the Brain Fog Without the Caffeine My RECOVER package is specifically designed to help mums like you find the energy they need to feel more like themselves again. Over six months, we'll work together to uncover the root causes of your low energy, manage symptoms, and address any nutritional deficiencies that might be holding you back. This includes a comprehensive blood test (or if necessary, other functional tests like a stool test, hormone panel, or organic acid test) to get to the bottom of what's going on inside your body. Book in for your free Nutrition and Wellbeing Check so we can work out how to get you feeling better. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

In this week's episode of Raising Healthy Mothers, I talk about the importance of taking time to reflect and reset mid-year. With July here, it's a great opportunity to look back on the first half of the year and consider how you've been showing up for your health and wellbeing. I share my own struggles with feeling hard on myself and offer a compassionate approach to reflecting on your goals – focusing on progress, not perfection. I break down a three-step process: Reflect on your health goals and achievements so far (without judgment). Release anything that's holding you back, from social media accounts to limiting beliefs. Reignite by choosing one small, achievable goal that will elevate your health for the second half of the year. I encourage you to be kind to yourself, celebrate small wins and make tiny tweaks that can lead to lasting habits. Plus, I share how joining a supportive community in my Seasonal Reset program can help you stay on track. Join the Seasonal Reset waitlist and be the first to know when early bird sign ups are open Subscribe to The Weekly Table for meal inspiration sent straight to your inbox every Friday {13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025 Listen to the podcast episode that inspired this: Your Mid-Year Running Glow Up on the podcast show Not Your Average Runner Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

You're the organiser, the planner, the one who keeps the wheels turning: for your kids, your home, maybe your work too. From the outside, it looks like you've got it all under control. But inside you feel like something's missing. In this episode, we talk about the quiet unravelling that happens when you've been holding everything (and everyone) for too long. We explore why the version of life you built might no longer fit, what happens when your body and mind are stretched thin, and how food and nourishment can start to bring you back to yourself. I discuss: Practical steps to calm your nervous system through food Why lack of energy and brain fog aren't personality flaws What to do when you're tired of the life you worked so hard to create How to start making space for your needs again — without guilt This isn't about starting from scratch or burning it all down. It's about steady energy, clearer thinking, and the space to remember who you are — underneath the responsibilities. If you're feeling like you've lost touch with you, this is your gentle permission slip to begin again. If this resonated and you're ready for support, you can find out more about working with me here or send me a DM over on Instagram @tashadcruz; I'd love to hear from you. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers, we're going deeper than probiotics and fibre. I'm talking about how your gut health affects everything, from your immune system to your hormones, your mood, your energy, even your skin. This episode is adapted from the intro lesson to my Spring Gut Reset, and it's a brilliant place to start if you're wondering why gut health matters so much, especially in the thick of motherhood. If you've been feeling exhausted, foggy, snappy, or your skin's been itchy or dull (but you'd never have guessed it was your gut), this one's for you. Here's what I talk about in this episode: A gut health 101 – what exactly is your microbiota? How your gut and hormones (especially oestrogen) are closely connected – and why this matters as we head into our 30s and 40s The gut–brain link and how it can affect your mood and mental clarity Why 70% of your immune system lives in your gut – and how this shapes your long-term health A side note on skin – because it's often the first sign something's out of whack internally Five key questions to ask yourself about your gut health And a bit more about my Spring Gut Reset, which starts on 2nd June 2025 If you've ever felt like your body's out of balance – even without obvious gut symptoms – this episode will help you connect the dots. 🌱 Ready to give your gut some love? Join the Spring Gut Reset, now open for early bird bookings. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast. You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz Say goodbye to your cooking rut and hello to effortless meal planning. Download my template meal plan guide at tashadcruz.com/template. #raisinghealthymothers DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

You've probably heard that gut health is important, but do you know what your good gut bacteria are actually craving? In today's episode of Raising Healthy Mothers, we're talking about prebiotics, the food that feeds your friendly gut bugs. And yes, cold potatoes are one of them! I'll be sharing: Why feeding your good bacteria matters (and how they help crowd out the less helpful ones) The difference between probiotics and prebiotics – and why both matter Simple, everyday foods that naturally support your gut health (no fancy supplements needed) Easy ways to include prebiotics in your meals without overcomplicating things If you want better energy, fewer sugar cravings, and more consistent digestion – this episode will help you start supporting your gut health in a gentle, realistic way. 💌 Want to take this further? Download my free Gentle Gut Guide – a 5-day mini email series to help overwhelmed mums support their gut with small, nourishing tweaks you can start right away. Connect with me: Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on 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.

If you're the type of mum who hates meal planning and feels like it's just another chore on your never-ending to-do list, then you're my kind of person. Because that is definitely how I've felt about meal planning! But I do also love the idea of meal planning and feeling more prepared about what's coming up for dinner this week. In this episode of Raising Healthy Mothers, I'm my no-fuss, non-time consuming approach to meal planning that actually makes life easier, without locking you into a strict schedule. We're talking about: Why meal planning often feels restrictive (and how to fix that) A simple framework to take the stress out of deciding what's for dinner My go-to meal planning tricks that don't involve writing a brand-new menu every week If you've ever given up on meal planning because it felt too hard, tune in – I promise, you can make it work for you. For more help on meal planning the simple way, grab my Dinner on the Table meal planning guide 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.