Raising Healthy Mothers

Gut health is at the heart of overall well-being, playing a crucial role in supporting our immune system, mental health, and resilience to stress. The gut is often called the “second brain” because of its powerful impact on mental health as well as immunity.   But there's so much more to the gut than taking a probiotic supplement! In this episode I walk you through the key elements of the digestive system that have an impact on your gut microbiome, starting with the brain.   I discuss...

• The cephalic phase of digestion and how to help it work properly
• The one thing no-one is doing enough of
• The foods that help you digest your food
• The one bacteria that has the biggest impact on your gut function (and how to feed it)
• All about pooh!

This is an episode about an old school topic that no one is talking about anymore in the protein-mania world we're in! So I'm bringing things back to what's truly important for good health and mental wellbeing.

To join my Fresh Start September Meal Plan and Healthy Eating Reset Week running 23-29 September 2024, click here. Get a one week meal plan and recipes written for you by a nutritional therapist (me!), as well as a shopping list, meal prep guide and a week of community and hand-holding, plus daily healthy eating tips and self-care habits.

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

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

#raisinghealthymothers

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

 

A couple of years ago I found myself sobbing into my husband's shoulder saying 'I'm so SICK of cooking dinner every day!'

It was SUCH a wake up call. Because that wasn't me. Cooking is my language of love. Cooking is how I relax. Cooking is my creative outlet.

And cooking good food for my family was always my greatest mission in life.

But given a fussy eater, and a few years later I was exhausted.

I suddenly realised that it had been a LONG time since I'd cooked for me. For my pleasure. For my tastebuds.

From that moment on I knew something had to change. And I knew the way I was feeling wasn't unique. If cooking food was becoming exhausting for me, a nutritional therapist and trained natural chef, then it must be true for many other mothers out there.

I started putting myself first once in a while. I started cooking the food I like again. 

And just like that I found myself crawling out of my cooking rut.

In this episode of Raising Healthy Mothers I am going to talk about getting yourself out of your cooking rut. I discuss...

• The 4 reasons you've found yourself in a cooking rut
• 4 ways to help you find your way out of it
• The secret sauce to meal planning that will save you time and energy... and remove decision fatigue

I created a brand new resource to help you out of your cooking rut. To download your Hassle-free Template Meal Guide for Busy Mums, head to tashadcruz.com/template. There are enough recipe suggestions in there to create a 6 week meal plan. I've even created a fillable, customisable table with  dropdown box options to build your meal plan in the document itself. Using this guide will save you time and energy AND remove decision fatigue.   If you are struggling with the stress of a fussy eater and want to bring some calm to mealtimes, you can buy my How to Feed a Fussy Eater workshop, where I offer 5 mindset shifts to help you and your child maintain calm and curiosity around mealtimes and how to expose them to food other than putting it on their plate, as well as tips on making food as nutrient dense as possible.   I highly recommend getting a veg box to challenge yourself to try new food. To get £15 credit as a new Riverford customer, click here (this is an affiliate link).

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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

 

 

 

Is it ever possible to stick to a resolution and actually change for the better?

If you're anythign like me, you're seeing the start of the new school year as a way to finally knuckle down and change some habits that aren't serving you.

But we've been here before haven't we? Broken New Year resolutions and promises of change are no match for our lack of willpower!

What if there was another way? Over summer I read Katy Milkman's brilliant book How to Change and it's compeltely changed my understanding of making changes.

In this episode I am bringing you everything I've learnt from reading the book. I summarise the 7 steps laid out in the book and illuminate it using my personal example of breaking a bad habit of using my phone around my children.

I aim to cut my phone usage down by two-thirds - bringing my average down from 3+ hours a day to just 1 hour. Will I be able to do it? I'm giving myself 12 weeks and staying accountable by promising an update by the end of the season, in early December.

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

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

#raisinghealthymothers

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

 

 

It's the final episode in this season of Raising Healthy Mothers. I am looking forward to a much-needed break over summer ANDDDD I'm excited to meet a new baby nephew!

My sister is having her third child, and for the first time I am able to support her as a mother myself! Although I did my best when her first two were born, I truly had NO IDEA exactly how much support she needed. But now, as a qualified nutritional therapist specialising in motherhood AND mother myself – I have a much better idea of how to help.

Starting with food of course!

In this episode of Raising Healthy Mothers I discuss the key things you need to know abotu recovering after a c-section:

• The first 2 things to consider for c-section recovery in the first few days
• The 4 key nutrients for wound healing and repair
• The different needs for recovery from surgery as a mother who has gone through pregnancy and looking to breastfeed
• What to consider beyond food for optimal recovery.

Episodes mentioned:

• {4.2} C-section Recovery with Amy Fergus-Fuller
• {3.1} The First 3 Weeks: Recovery from Birth
• {3.4} What to Eat for Breastfeeding

If you found this episode helpful, but feel a little overwhelmed on where to start with preparing food, I've created a recipe ebook for you. It's crammed full of healing recipes for the first few weeks after birth to help you recover and regain your energy, including some of my favourite smoothies, soups and stews so you get your dose of nutrients in really easy-to-digest forms, as well as tasty snacks that also happen to be nutritious. Also included:

• A checklist of my 10 top food for healing and recovery
• Tips on batch cooking
• Ideas on stocking your pantry
• How to create emergency pantry meals

In short it's everything you need to get through the first few weeks after surgery. I'm really proud of this ebook and I hope you find it useful. To get your hands on it, head to tashadcruz.com/heal and enter your details to download it.

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

  To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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

Does the idea of having therapy scare you?   I've always struggled with the concept. As a very private person with people pleasing tendencies, admitting I need help feels like failure.   And then the worry of finding the right therapy with the right person and knowing whether I'm going to get what I need out of it. Feels. So. Exhausting.   But I've always known that most of that is a personal prejudice and that in fact I would probably massively benefit from having therapy. As would most mothers.   So after 11 seasons and over 130 episodes, I have finally plucked up the courage to get the lowdown on therapy, what it looks like and why everyone should consider it.   And I couldn't ask for a better guest. Marci Carroll is a Psychotherapist who specialises in supporting mothers to find a way through the overwhelm so they can be more confident, at ease and joyful in their motherhood. Couldn't be more aligned with me and my mission!   In this episode we discussed...

• What psychotherapy is (and isn't)
• How motherhood changes a woman's identity and the pressure that society puts on mothers to return to their pre-baby state
• What matrescence means and why it's a vital piece of the puzzle to accepting the new identity of motherhood
• The three steps to self-compassion and why it's particularly important in motherhood
• What a typical therapy session looks like
• How to know whether you need therapy

And so much more! As always, this is an episode jam packed with compassion and beautiful insights that help reveal the enormity of the work still to be done to help a mother feel fully supported.   If you feel called to find a therapist, start with the BACP (in the UK) or IAHIP / IACP (in Ireland).   Find Marci: Website | Instagram Download her Wheel of Motherhood to get clear on your next steps to reduce the overwhelm and find joy.

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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

 

How long should you breastfeed for? What happens when your baby is eating solids? And how do you prepare to return to work if you don't want to stop breastfeeding?

In this episode of Raising Healthy Mothers I talk to Sally Rickard, IBCLC, who specialises in helping families maintain a breastfeeding relationship as they transition back to work or study. We discuss...

• What an IBCLC means and how their unique training makes them the gold standard in breastfeeding support
• Why breastfeeding beyond a year is beneficial for the mother and baby
• The laws and guidance that help to protect breastfeeding mothers at work
• Whether flexible working encourages people to return to work sooner, which is devaluing the parental leave period and connection between mother and child
• The factors to consider about breastfeeding when returning to work
• The issues you could face when returning to work and breastfeeding 
• Updated mastitis guidelines
• The hormonal and emotional factors of stopping breastfeeding and the importance of a community to normalise them
• How to cope with returning to work on broken sleep

We covered A LOT in 45 minutes! As usual this is one of those episodes full of gold, for any breastfeeding parent who are worrying about returning to work while still breastfeeding.

Time stamps:

• 01:49 Meet Sally Rickard: Lactation Consultant  
• 03:38 What does IBCLC mean?  
• 07:04 Why breastfeed beyond 6 months or a year  
• 10:14 Legal rights for breastfeeding mothers  
• 19:43 Expressing and pumping at work  
• 28:12 Emotional and physical challenges  
• 35:47 Tips for managing sleep and work

Updated mastitis guidelines:

Full guidelines from ABM | Easy to understand guidelines

Find Sally:

Instagram | Website

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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

 

For most of my mid-to-late 20s I followed a fairly strict Paleo diet. In many ways, it worked for me. I looked and felt my best.   But things changed drastically for me when I became a mother.   Suddenly I didn't have TIME to cook all the food from scratch. Suddenly I had a fussy toddler who refused most of the food I believed was best for him. Suddenly my body wasn't the most important thing to worry about.   And what happened instead is a much more balanced approach to food.   So in this week's episode of Raising Healthy Mothers, I share my personal journey out of dieting and into a more balanced approach to eat that feels much more loving and kind to myself and everyone around me.   In the episode I discuss...

• My transition from the inflexibility of a Paleo diet to embracing a more balanced and inclusive approach to nutrition.
• The three things I no longer believe about healthy eating, trace my journey from
• What's stayed with me from Paleo, and how it led me to where I am now

I hope this episodes illuminates how things can change over time - often for the better. I couldn't imagine being uptight about food now, and I know my clients appreciate a more realistic approach to eating and food over an uptight one full of restrictions.   Timestamps: 02:39 How my eating habits have changed since becoming a mother 03:47 Relaxing the rules on holiday 04:34 Three things I no longer believe about healthy eating 04:38 The disaster of low calorie diets 08:06 What I learned from going Paleo 09:28 Supplements in healthy eating

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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

Is good gut health the key to feeling more energised and healthier?   This week on Raising Healthy Mothers I dive into why gut health is the foundation to more energy and good health, especially in motherhood. I discuss...

• How stress and sleep impact your digestion
• Why mindful eating is key for a happy gut
• What to look for in your poo
• The 5R programme for good gut health
• The importance of how and where you eat as well as what you eat
• What to eat for good gut function
• What to consider before starting an elimination diet

I pack in a lot in this 25 minute episode! If you have any digestive issues or wondering why you can't get to the bottom of low energy, weight gain and stress then this episode might give you a clue!

Timestamps:

• 01:12 The Importance of Gut Health
• 02:43 Signs and Symptoms of Gut Dysfunction
• 07:06 The 5R Program for Gut Health
• 08:44 The Gut-Brain Connection
• 10:19 Mindful Eating and Its Benefits
• 13:58 Foods for Good Gut Health
• 18:24 Foods to Avoid and Elimination Diets

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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

 

Ever wondered if you're wearing the correct bra size? Have your boobs changed since becoming a mother but you can't face going to get properly fitted? And have you started to avoid the mirror because you struggle with how your body has changed? This is the episode for you. This week I talk to Chantelle Garood, an expert lingerie fitter who shares her journey into the lingerie business and how she gained the confidence to start a mid-size body positive Instagram account supporting women to find their perfect bra. In the episode we discuss...

• The importance of wearing the correct bra size and common misconceptions about sizing
• How your boobs change in motherhood
• Body positivity for mothers navigating post-pregnancy changes
• Self-love and the power of positive talk and mirror work
• Practical tips on choosing and wearing the right bra size

  Find Chantelle on Instagram @thebraexpert for more tips, reviews, and insights on everything bras and body positivity.   Timestamps: 01:49 The struggles of bra shopping and why getting fitted is important 04:54 Chantelle's journey into lingerie 07:54 How your boobs change throughout motherhood 16:37 Finding body confidence and navigating social media for body positivity 22:23 How to embrace your body as a mother 25:07 Tips for boosting body confidence in motherhood 29:02 How to put on your bra properly 32:45 Finding the perfect bra size 34:54 How to get help with your bra fitting from Chantelle

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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

What does a nutritional therapist actually do? If you think we sit around reading food diaries and telling you off for eating cake, think again.   In fact I celebrate cake in the diet!   In today's episode of Raising Healthy Mothers, I'm doing something a bit different and lifting the lid on how I support the mums who come to me for help with their exhaustion and what a typical week looks like for me.   I go in-depth about my collaborative, personalised approach to motherhood wellbeing.   I share:

• The anatomy of my 4 month package, from discovery call to my flexible way of communicating
• My approach to making small, manageable changes diet and lifestyle
• Why celebrating small wins is so important
• How my tailored plans fits into each mother's unique life.

00:00 Introduction and purpose of discovery calls 01:14 What does a nutritionist actually do? My collaborative approach 02:53 Why and how I completely redesigned my package for different communication channels 04:34 Why I rarely tell clients to cut food out of their diets 07:00 The power of small changes for big results 08:23 What else goes on behind the scenes 10:42 Balancing ways to fit changes into your family life while prioritising your needs 12:35 No one-size fits all: The importance of a personalised solution 14:59 My ideal world for mothers 16:12 What to do if you need help

If you listened to this episode and are now thinking ‘I NEED THIS!’ then I would love to talk to you about your current challenges and discuss whether I can help. I am taking on just 3 more clients before summer holiday starts.

I work entirely online so it doesn't matter where you are, and I meet you exactly where you're at. There is no such thing as failure in my programme; every win and struggle is information that we can build on. So if you feel like you've tried everything in the past and feel sceptical then I promise that the way I work is different. Take the first step towards putting yourself first and book in for that discovery call now.

To read more about my 4 month 1:1 programme RECOVER and book in for your free discovery call, go to tashadcruz.com/recover.

 

Connect with me: 

Instagram: https://www.instagram.com/tashadcruz Facebook: https://www.facebook.com/tashadcruznutrition Website: https://tashadcruz.com/podcast Loved this episode? Leave a review and rating on Apple Podcast.

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#raisinghealthymothers

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