Raising Healthy Mothers

Tasha D'Cruz
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Raising Healthy Mothers

Raising 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.

  1. 21 HR. AGO

    {13.9} Why You’re Always Forgetting Things (And what to do about it)

    Do you ever walk into a room and completely forget why you're there? Or find yourself in front of the fridge wondering what you went to get? If you’re blaming ‘mum brain’ or perimenopause, this is the episode for you, because I am sharing why there could be more going on.   Brain fog, forgetfulness, and feeling overwhelmed aren’t just about being a busy mum, they could be your body’s way of telling you something. In this episode, I’m breaking down what’s really behind those ‘scatterbrain’ moments and, more importantly, what you can do to feel sharper, more focused and in control again.   In this episode, we cover: ✅ The real reasons behind ‘mum brain’ (and why it’s not just about having a million things to do ✅ How lack of quality sleep messes with your memory, and small shifts that can make a big difference ✅ The stress–memory connection (and why your brain prioritises survival over remembering PE kit day ✅ Why your brain needs more than caffeine and carbs to function ✅ 3 simple, doable tweaks that can help you think more clearly, without overhauling your life   Want to learn more? Join The Well-Fed Brain Workshop!   If you’re tired of feeling foggy, forgetful, and like you’re constantly running on empty, you are not alone, and you don’t have to just push through it. Your brain is trying to tell you something, and with the right support, you can feel more like yourself again. In The Well-Fed Brain Workshop, I’ll show you exactly how to fuel your brain, boost your energy, and stop feeling so foggy and forgetful—without overhauling your life. Bonus: Sign up before the weekend to grab an early bird discount and get my 1-week brain-boosting meal plan!   My email list gets first dibs on workshop spots; join here or DM me on Instagram @tashadcruz to get on the list. 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.

    18 min

  2. FEB 26

    {13.8} Motherhood Burnout: Are you 'just' tired or is there something else going on?

    Do you ever feel disengaged from your children? Find yourself hiding in the kitchen scrolling on your phone rather than spending quality time with your children? Feel like there's always things to do stopping you from being in the moment?   This is what motherhood burnout looks like.   Motherhood burnout is real, and no-one talks about it. It’s not just about being tired. It’s about feeling disconnected from your children, like you’re just going through the motions, constantly overwhelmed, and guilty for not enjoying the time you have with them. I’ve been there; and still do on occasion, especially as I get close to my period or feel particularly busy with work.   So in this episode of Raising Healthy Mothers, I’m sharing what has helped me get out of that cycle – and how you can too.   You’ll learn: 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 If you feel like you’re constantly on the edge of snapping – or just barely holding it together – this episode will help you start making changes today.   Ready to start feeling like yourself again? My 4-month 1:1 nutrition programme RECOVER is designed to help overwhelmed, burnt-out mums regain their energy, balance their hormones and feel in control again. We start with a comprehensive blood test to uncover what your body really needs, beyond what a GP test would tell you. Find out more and book a call: tashadcruz.com/recover   Resources mentioned: 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. 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.

    26 min

  3. FEB 19

    {13.7} 5-Minute Head & Face Self-Massage for Instant Calm

    This week on Raising Healthy Mothers, I’m bringing you something a little different – a short, guided self-massage for your head and face. With half-term in full swing, I know things might feel extra chaotic, so this is your reminder to pause, take a breath, and carve out just five minutes for yourself.   You don’t need any special products or equipment – just your hands and a quiet(ish) spot to focus. If you like, you can use a little face cream or oil to help your hands glide smoothly over your skin. This simple practice is a powerful way to slow down, reconnect with yourself, and appreciate just how incredible your body is.   If you can’t take five minutes right now, hit pause and come back when you have a moment – maybe while your tea is brewing or after washing your face. Trust me, you won’t regret 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. 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.

    6 min

  4. FEB 12

    {13.6} What Happened to Breakfast? How Capitalism and Patriarchy Hijacked the Morning Meal

    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. 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.

    11 min

  5. JAN 29

    {13.5} Making Packed Lunches for Fussy Eaters

    In this episode, we’re diving into the art of making packed lunches that your child will eat, enjoy, and benefit from nutritionally. Whether you’re packing lunches to avoid school dinner anxiety, due to allergies or religious reasons, or simply because you believe you can do better than what’s on offer in the school hall, this episode is packed (pun intended!) with tips to make the process easier and healthier. We’ll cover:  Why balanced lunches matter Practical ways to make lunch a success, not a battle Simple swaps and small tricks to improve variety and nutrition. Remember, feeding kids is a marathon, not a sprint. Packed lunches don’t have to be Instagram perfect — small, manageable changes add up over time. The fact that you care enough to try is what truly matters. Resources: Podcast episodes on fussy eating: Coping with a toddler's fussy eating as a nutritional therapist 5 Reasons Mealtimes are a Battle With Your Fussy Eater How to Un-beige Your Fussy Eater's Breakfast  How to Feed a Fussy Toddler and a Hungry Baby How My Fussy Eater Started Eating Broccoli Again Workshop: How to Feed Your Fussy Eater  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.

    17 min

  6. JAN 22

    {13.4} Ask Me Anything: Eating meat, breastfeeding and calories, weight loss, feeding children

    This week, I’m answering your burning questions in an AMA-style episode! Here’s what I cover: Should I be eating more red meat for breastfeeding or energy? What are the best alternatives for vegetarians or those who only eat fish? How to eat enough calories while breastfeeding without relying on sugar and empty carbs. What to do if your child seems to hate the texture of meat (and how to slowly introduce it in meals). Quick and easy lunch ideas for children with allergies (no eggs or nuts). How to survive on chronically low sleep when both your partner and baby are ill. I love doing this format of answering your questions. If you have any questions you'd like me to answer, send them through to tasha@tashadcruz.com or DM me on Instagram @tashadcruz   Episodes mentioned: {3.3} Optimising Plant-based Diets in Motherhood {3.4} What to Eat for Breastfeeding {3.10} The 6 Micronutrients Every New Mum Needs to Know About {5.3} When Can I Lose Weight After Having a Baby? {13.2} 8 Simple Ways to Get Ahead of Your Health in 2025   Resources: The Smoothie eBook Guide to Snacking eBook Dinner on the Table meal planning guide How to Feed Your Fussy Toddler workshop   Head to tashadcruz.com/everything for more resources, guides and workshops, and details of how to work with me 1:1. 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.

    35 min

  7. JAN 15

    {13.3} How My Fussy Eater Started Eating Broccoli Again (No bribing, pleading or threats involved)

    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. 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.

    17 min

  8. JAN 8

    {13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025

    It’s the start of a new year, and you might have started it thinking that THIS will finally be the year you 'get healthy' or get more energy.   But how realistic really are your resolutions? And how easy has it been to stick to them in the past? And how harsh are you on yourself when that happens?   In this episode of Raising Healthy Mothers I dive into why New Year's resolutions often fail to stick and why I approach things differently.   I’m sharing 8 practical, achievable ways to get ahead of your energy and health in 2025 – without the pressure of perfection or an all-or-nothing mindset.   We’re talking about small, intentional changes that add up to a big impact over time. These tips are perfect for mums who want to feel more energised, more in control, and less stressed – but don’t have hours to spend in the kitchen or at the gym.   You’ll learn: 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. If you’re tired of putting yourself last and ready to feel calmer, more energised, and more in control this year, this episode is the place to start.   Timestamps: 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 Choose one of these and make a start – don't overcomplicate it. Choose the easy one. And then... start.   And if you know that it's finally time to put yourself first (for the sake of the whole family) then the January Reset will walk you through fitting the important things into your life as a busy mum. In the programme we sit down over a cup of tea and take things step by step so that by the end you feel more in control of mealtimes – leaving you the headspace to parent with calm and ease. Join the waitlist to for the early bird price.   Episodes mentioned: {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. 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.

    32 min
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About

Raising 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.

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