Raising Healthy Mothers Tasha D'Cruz

Chances are as a mum to a little person your sleep is restricted or disrupted most nights. Chances are you're drowning yourself in coffee and feeling wretched most days.
What if you spent your time optimising your day to get you the best night's sleep ever?
In today's episode I'm talking about the importance of a morning routine for getting a good night's sleep. It sounds counter-intuitive but how you start your day has a huge impact on your night - and it's all biological! 
I discuss...
How your morning affects your circadian rhythm
What the circadian rhythm is and the link between morning light and night-time sleep
The benefits of a morning routine for a good night's sleep
Tips to get you started on establishing a morning routine
I think it can be easy as mothers to dismiss your own sleep needs as 'just what happens' - but I think there are ways to get better sleep! To learn more about how we sabotage our own sleep with our everyday habits, download my free guide 10 Everyday Habits That Are Sabotaging Your Energy (and what to do instead).
Get inspiration on protein-rich breakfast here on Instagram.
Other episodes you'll enjoy:
5 Steps to Better Sleep {S2E3}
How to Prioritise Yourself as a Mother {S4E5}
How to Find Time for Yourself (aka Self-Care) {S1E12}
Connect with me: 
Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

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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. 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.
 

Everyone knows being a mum is exhausting, right? It's just part of the job, no? Also weight gain, sluggish digestion, hair loss... mum symptoms are brutal - but normal.
 
Aren't they?
 
If you've ever got to the point where you feel that there must be more to your tiredness, lack of energy, brain fog, low mood and hair loss than just being a mum then this is the episode for you.
 
My guest this week is fellow nutritional therapist Alice Godfrey - in fact we were at college together! She knows exactly what it means to feel so exhausted that there must be more to it - because she was diagnosed with hypothyroidism - and has improved her symptoms dramatically. She has gone on to specialise in thyroid issues, helping women nourish and support their thyroid with her 10-step programme, Love Your Thyroid.
 
In this episode we cover:
What the thyroid is and what it does
Symptoms of thyroid problems
Why thyroid issues are common postpartum
What functional testing can tell you about your thyroid
The impact of nutrition and lifestyle on the thyroid
Steps you can take to move forward
 
I have a history of low thyroid and I found this episode really helpful as a reminder as to why I'm doing what I'm doing! It is possible to feel better with nutrition and lifestyle changes!
 
Find Alice:
Instagram | Facebook | Facebook Group | Love Your Thyroid 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.
 

If you've ever experienced the burning pain, the urgency, the sheer inconvenience of a UTI then you'll know  how it can affect you as you go about your every day life.
 
But what if it doesn't go away? Or keeps coming back? What if the doctors say there's nothing they can do for you because there's nothing to show in your urine samples?
 
My guest this week is Mary Cotter and she knows exactly how debilitating that feels, because she suffered from Interstitial Cystitis for years before finally discovering how nutrition can help. She has gone on to create a targeted 90-day whole-body programme to help heal your bladder and find freedom from chronic symptoms.
 
In the episode we discuss...
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
We end with Mary's top tips to start calming symptoms of chronic UTIs and IC. I learnt so much from this episode because it reminded me how far reaching nutrition and lifestyle changes can be!
 
Find Mary:
Instagram | Website | Heal your Bladder 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. 
 

This week on Raising Healthy Mothers I welcome Rowan Whitehead to discuss the societal gap that often arises between couples when they have children, causing imbalances in unpaid labour division, parenting and mental load roles. Rowan founded the Facebook group Bridging the Gap after her own experience of motherhood and imbalances in her relationship upon becoming a parent.
 
In the episode we discuss:
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
This was an empowering discussion, often touching on emotional topics that came uncomfortably close to me. I came away feeling motivated to have some frank discussions with my husband!
 
Find Rowan:
Instagram | Facebook
 
Support the movement:
Join the Facebook Group | Buy Merchandise | Join the Mailing list
 
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.

I've always resisted entering into a discussion around weight loss in motherhood, mainly because I hate the pressure and expectation laid on mothers to lose their baby weight and go back to the shape they were before. But I know many mums become deeply unhappy with their bodies postpartum, especially one year or more later.
 
In this episode I'm going to discuss the 5 reasons you're might be struggling to lose weight - without telling you that you're simply eating too many calories! Because I know weight loss is so much more than simply calories in and out and I want you to feel confident in the choices you make.
 
I cover...
My challenges around weight loss and how I came to discover nutritional therapy
4 reasons why crash diets, restrictive diets and calorie counting doesn't work
5 reasons why you're struggling to lose weight
Mindset around weight loss and why it's the most important aspect that's commonly missing
Other factors that could be affecting your weight
By the end you'll be ready to put restrictive, crash diets behind you and know what to do instead for a holistic approach to weight loss that brings you joy for life.
Download my free guide to getting more energy and motivation so you can spring out of bed in the mornings 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.
 
 

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.