Raising Healthy Mothers
by Tasha D'CruzRaising Healthy Mothers is a podcast for mothers, whether you're pregnant, just given birth, or are two years postpartum. If you’re looking for a natural, calm, healthy start to motherhood and you’re after some inspiration to help you get started, then you’re in the right place. I believe the first 1000 days of motherhood - from conception to 2 years postpartum - is vitally important to get right from a health point of view. But it's so easy to get overwhelmed! This podcast is about feeling supported and crafting your very own village so you can embrace motherhood with confidence and joy. Each week I focus on a topic that I think is important for a mothers’ health and wellbeing, and I’ll be bringing guest experts on to talk about how they support new mothers.
Episodes
{8.8} 5 Reasons Mealtimes are a Battle With Your Fussy Eater
21m · Published- 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
If you'd like to know more about HOW to get your fussy eater to try new things, then my fussy eater workshop is now available to buy on demand. To learn about the workshop, click this link to read more and purchase to start immediately.
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.
{8.7} Stepping Out of my Comfort Zone: 4 Profound Discoveries While Coasteering in Devon
16m · PublishedThis 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.
{8.7} Stepping Out of my Comfort Zone: 4 Profound Discoveries While Coasteering in Devon
16m · PublishedThis 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.
{8.6} Words of Motherhood: A Conversation on Journalling with Emma Cottam of Isabella and Us
50m · PublishedToday 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...
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What journalling is and how it differs from keeping a diary or a planner
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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:
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{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.
{8.5} Finding Joy in Food with Kate Longden the Food Doula
48m · Published"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:
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Why it's so hard to ask for help and yet why it's so important
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The best meal for a new parent who desperately needs a food hug
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Intuitive, confident cooking AKA modular meal prep - what it is and how it helps takes the pressure of cooking
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How cooking changes when you can become a parent and how to re-discover joy in cooking
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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.
{8.4} Eating Well on a Budget: 6 Steps to Feed your Family without Breaking the Bank
31m · PublishedUntil 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 [email protected] 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.
{8.4} Eating Well on a Budget: 6 Steps to Feed your Family without Breaking the Bank
31m · PublishedUntil 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 [email protected] 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.
{8.3} Raising Healthy Mothers: Three Years of Nurturing Mums, One Episode at a Time
30m · PublishedEpisodes mentioned:
- Postnatal Planning with Maisie Nicholls {1.2}
- Depression and Motherhood with Claudia Smith {1.6}
- Babywearing with Sarah Claridge of South London Sling Library {1.10}
- C-Section Recovery with Amy Fuller-Fergus of AtoZ Yoga {4.2}
- Gestational Diabetes with Lily Nicols, RD {5.6}
- Heal Your Bladder: How Nutrition Can Help with Chronic Bladder Infections with Mary Cotter {7.9}
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.
{8.2} Meal Planning Magic: Saving Time, Energy, and Your Sanity with Claire Gillies of Delicious and Real
35m · Published- 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 Freezer Food with Milly Bagot of ByRuby {1.8}
- Easy Workday Lunches - At Home or in the Office {7.2}
- Confused About Nutrition: Just Tell Me What to Eat! {7.3}
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.
{8.1} 5 Steps to Read Food Labels for Healthy Eating
26m · PublishedWelcome 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!
- What's included in food labels and how they work
- Additives and when to worry about them
- The 5 steps I go through when I look at food labels and the thought process I go through when I need to decide whether a jar of something goes in my shopping basket!
To keep things simple, I've created a cheat sheet you can print out and stick on your fridge or download to your phone so you have a handy dandy guide to whip out in the shop. To download the guide, click here.
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.
Raising Healthy Mothers has 136 episodes in total of non- explicit content. Total playtime is 68:11:51. The language of the podcast is English. This podcast has been added on November 27th 2022. It might contain more episodes than the ones shown here. It was last updated on May 31st, 2024 19:42.
