Episódios

  • {11.12} What to Eat to Recover from a C-Section

    {11.12} What to Eat to Recover from a C-Section

    · Raising Healthy Mothers

    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.

  • {11.11} Making Motherhood Matter with Marci Carroll, Psychotherapist

    {11.11} Making Motherhood Matter with Marci Carroll, Psychotherapist

    · Raising Healthy Mothers
    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.

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  • {11.10} Breastfeeding and Returning to Work with Sally Rickard, IBCLC

    {11.10} Breastfeeding and Returning to Work with Sally Rickard, IBCLC

    · Raising Healthy Mothers

    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.

  • {11.9} 3 Things I No Longer Believe About Healthy Eating

    {11.9} 3 Things I No Longer Believe About Healthy Eating

    · Raising Healthy Mothers
    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.

  • {11.8} What to Eat for Good Gut Health

    {11.8} What to Eat for Good Gut Health

    · Raising Healthy Mothers
    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.

  • {11.7} Boobs, Bras and Body Love with Chantelle Garrood, The Bra Expert

    {11.7} Boobs, Bras and Body Love with Chantelle Garrood, The Bra Expert

    · Raising Healthy Mothers
    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.

  • {11.6} Redefining Nutrition Support for Busy Mums: Lifting the Lid on What I ACTUALLY Do as a Nutritional Therapist

    {11.6} Redefining Nutrition Support for Busy Mums: Lifting the Lid on What I ACTUALLY Do as a Nutritional Therapist

    · Raising Healthy Mothers
    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.

  • {11.5} Crafting Veg-Focused Meals with Ceri Jones, Writer and Chef

    {11.5} Crafting Veg-Focused Meals with Ceri Jones, Writer and Chef

    · Raising Healthy Mothers

    How adventurous are you with veg? Would you know what to do if you got a kohlrabi in your veg box? And what do you do with the REST of the celery once you're sick of dipping it in hummus?

    This week's guest on Raising Healthy Mothers is writer, food educator and chef Ceri Jones, whose cookbook It Starts with Veg has just been published. In this episode we discuss...

    Why she wrote a vegetable-focused book Her journey from Paleo to celebrating plants, via holistic culinary school The importance of seasonal vegetables for flavour, local economy and sustainability How to eat seasonally and what to look out for How to get kids involved in cooking, from a food educator's point of view

    This was a lovely chat celebrating all things veg. I've always loved Ceri's cooking and recipes and it was an honour to discuss her new book for the first time!

    Find Ceri:

    Book | Website | Instagram

    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.

  • {11.4} How to Design your Time for a Fulfilling Day with Louisa Daubney, The Time Design Coach

    {11.4} How to Design your Time for a Fulfilling Day with Louisa Daubney, The Time Design Coach

    · Raising Healthy Mothers

    How fulfilling are your days? Do you feel like you run around like a headless chicken, rushing from one thing to another, never feeling like you actually finish anything?

    The further I get into motherhood the more I notice my mind becoming scattered and my life becoming less organised. And the net result is rarely feeling like I've 'finished', that I can really sit down and feel truly relaxed. There's always more things!

    That's why I invited today's guest onto the podcast. Louisa Daubney is a Time Design Coach for over-giving female founders of purpose-driven businesses who struggle to be productive. Sound familiar? As a mother I totally identify with being an over-giving founder of my highest. purpose in life – my family! So I had a hunch that Louisa would be able to bring what she knows about the business world into motherhood.

    In this episode we discuss...

    The difference between a productive day and a fulfilling day The best way to start your day with intention The law of diminishing returns and why working more hours is counter-productive The lack of structure in motherhood, even once you return to work and how that affects your ability to do things in a methodical, organised way How to approach the day with the right mindset What it means to work in alignment with your natural rhythms, and how to find it How to make a start to design your day for fulfillment

    This was an episode full of practical tips and gems from Louisa.

    You can watch this episode on YouTube. Subscribe to my channel so you don't miss an episode!

    To download Louisa's fabulous workbook to with those 10 reflective questions to get you started on finding more time in your day, head over to her website: https://louisadaubney.co.uk/unlock-your-productivity-potential/

    Find Louisa:

    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.

  • {11.3} How and Why We Sleep (Sneak peek into my sleep workshop!)

    {11.3} How and Why We Sleep (Sneak peek into my sleep workshop!)

    · Raising Healthy Mothers

    This week I am running a workshop on sleep for mums called Get Better Sleep and so I thought I would give you a little sneak peek into what I will talk about at the start of the workshop.

    I will get a bit technical and science-y here so bear with me – I think it's important to understand how incredible our bodies are when it comes to creating sleep – with the hope that once we understand it, we can appreciate it, and start giving it the attention it needs to actually work properly!

    In this episode I cover:

    The consequences of insufficient sleep – and how the modern world isn’t set up for wakeful babies

    The 2 factors that determine when we need to be awake and when we need to sleep

    2 other influences on sleep – and what happens when they aren’t working properly

    How to work out whether you’d sleep deprived

    By the end of the episode you’ll know why making your sleep a priority is important, and you. might even have an inkling of the things you CAN control and make changes to. In my workshop I will go into all this much further, and give you the practical how-tos and step-by-steps on how to make it happen. I’ll cover:

    The different stages of sleep – and why it's particularly important to get to bed early if you have a wakeful little person

    The factors that are causing you to have rubbish sleep, and how to adapt your environment to prioritise better sleep

    Food and how to eat for a restful night sleep

    What it means for you if you are a morning snoozer, an afternoon slumper, an evening wide-awaker or a late night party starter.

    If you're keen to finally start getting the best night sleep possible, even if you have little ones still waking you through the night, then I'd love to see you at my workshop. It's Thursday 23 May at 8pm, online via Zoom. If you can't make it live or miss some of it you can watch the replay which I will send out within 48 hours. And if you are listening this after 23 May 2024, then you can buy the recording of the workshop. Head over to www.tashadcruz.com/sleep to learn all about the workshop and to sign up.

    Watch this episode on YouTube.

    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.

    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.

  • {11.2} Calming the Mind Using Calligraphy with Laura Edralin of Laura Letters Life

    {11.2} Calming the Mind Using Calligraphy with Laura Edralin of Laura Letters Life

    · Raising Healthy Mothers
    One of the things I've always struggled with is getting to grips with mindfulness. The concept makes sense to me - when you practice being in the moment you are able to be more present in your everyday life. But the reality is I struggle to make time for those 10 minutes of practice! So it was a huge lightbulb moment when today's guest on Raising Healthy Mothers helped me to understand that mindfulness happens whenever you spend some time - any amount of time! - being completely focused and in the flow on one task that is done for pure joy. There were plenty of similar lightbulb moments in this episode. We talked about how being creative has a lot of teachings for us in motherhood such as it's OK to fail; you never truly fail, it's something to grow and learn from; and take it slow; when you slow down you are much more in control This was a wide ranging conversation where - among others - we talked about... The contradiction of motherhood - wanting to be acknowledged as a mother and all the work that entails, and also seen and appreciated as a human being outside of mum How we are born creative, but it's bred out of us as we become adults to focus on the serious and logistical The fact that we create for our children all day every day - in what we do for them and how we teach them about the world Finding mindfulness in everyday activity by re-defining what it means Slowing down and failing as a means to improve – in creative pursuits and motherhood I loved Laura's practical approach to creativity, feeling truly believed in as a creative individual. You can now watch this episode on YouTube. Subscribe to my channel. To download her fabulous workbook to get started with calligraphy, head over to her website https://www.lauraletterslife.com/free-downloads Find Laura: Instagram | YouTube | 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.

  • {11.1} 5 Reasons You Need to Stop Counting Calories

    {11.1} 5 Reasons You Need to Stop Counting Calories

    · Raising Healthy Mothers
    Welcome to season 11 of Raising Healthy Mothers! This episode was recorded on Monday 6 May, which was International No Diet Day, and I wanted to mark the day by telling you exactly why I NEVER tell my clients to count their calories. In this episode I lay out 5 reasons I stopped counting calories, and what I tell my clients to focus on instead, even if weight loss is their goal. I reveal the 2 biggest factors in your difficulty to lose weight, neither of which have anything to do with what you put in your mouth. If you love this episode, please share it with your friends and leave a rating and review on Apple Podcast. The more people we can reach the better! You can now watch this episode on my YouTube channel.

    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.

    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.

  • {MMHA Special} Day 7: The Feel-Good Jar

    {MMHA Special} Day 7: The Feel-Good Jar

    · Raising Healthy Mothers

    Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

    It's our final day together in this special and we're finishing this week with my favourite little to-do because it's something that will give you a mindful boost while you're doing it, and it will take you through well beyond just the one day because it can be used at any moment when you need a pick me up. In the free workbook I offer some examples of affirmations you can use to boost your mood.

    Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

    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.

    #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.

  • {MMHA Special} Day 6: Find a Project

    {MMHA Special} Day 6: Find a Project

    · Raising Healthy Mothers

    Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

    It's Day 6 and we are lightening things up a bit by finding a project to sink your teeth into. A hobby, some decluttering or a project that gets you in the flow and pulls you out of your head, clears your mental load a bit. Doing that thing you've always want to do or keep putting off.

    Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

    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.

    #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.

  • {MMHA Special} Day 5: Love Your Body

    {MMHA Special} Day 5: Love Your Body

    · Raising Healthy Mothers

    Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

    Today on Day 5 we are learning the importance of loving your body and embracing it with kindness – for our benefit and that of our children

    Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

    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.

    #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.

  • {MMHA Special} Day 4: Food for Mood and Energy

    {MMHA Special} Day 4: Food for Mood and Energy

    · Raising Healthy Mothers

    Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

    Today on Day 4 we are finding out how what you eat affects your mood and energy, why mothers often end up struggling with food, and what to eat to keep your mood steady and give you the energy you need as a mother.

    Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

    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.

    #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.

  • {MMHA Special} Day 3: Self-Care Strategies

    {MMHA Special} Day 3: Self-Care Strategies

    · Raising Healthy Mothers

    Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

    Today on Day 3 we are diving into self-care. This is such a tricky concept for so many of us, and I think one of the biggest problems is we lose sight of what self-care truly means to us. So in this episode I offer an interpretation of what self-care could mean to you, and give you an opportunity to decide what, how and when you will schedule in your self-care activity.

    Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

    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.

    #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.

  • {MMHA Special} Day 2: Where Do I Want To Be?

    {MMHA Special} Day 2: Where Do I Want To Be?

    · Raising Healthy Mothers

    Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

    Today on Day 2 we are looking to the future to work out the sort of mother you want to be and what family life needs to look like by working out what's the most important thing to you. By the end of the episode you will arrive at a single word or image that will bring the most happiness and positive change in your life.

    Download your free workbook to accompany this special series - journal prompts, scripts and daily emails with tips and actions to support your journey towards rediscovering you: www.tashadcruz.com/rediscover

    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.

    #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.

  • {MMHA Special} Day 1: Where Am I Now?

    {MMHA Special} Day 1: Where Am I Now?

    · Raising Healthy Mothers

    Welcome to my special series Rediscovering You, a 7-day special running in conjunction with Maternal Mental Health Awareness Week 2024.

    Today on Day 1 we are establishing where you are right now. We can't re-discover yourself if we don't know where you are today! Using the Wheel of Motherhood we will assess which area of your life needs most attention out of the 8 areas that make up a healthy motherhood.

    To accompany the series, I have created a free workbook for you to fill in across the week as you listen to each episode, which will be acompanied by daily emails with tips and actions to support your journey towards rediscovering you. You can join here: www.tashadcruz.com/rediscover

    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.

    #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.

  • {10.12} The 8 Energy Leaks You Need to Plug for Effortless Energy in Motherhood

    {10.12} The 8 Energy Leaks You Need to Plug for Effortless Energy in Motherhood

    · Raising Healthy Mothers
    A short and sweet episode from me today asking: Where are you leaking your energy in motherhood? In my workshop on cycle tracking and energy in motherhood, I go into the concept of Energy Leaks and how you can find more energy if you plug where it's leaking away from you and instead invest it more wisely. It's a brilliant concept I've borrowed from Alisa Vitti's book In the FLO and put my own spin on it in motherhood. In the episode I share the 8 energy leaks that are wasting your energy, and why you need to plug them for the benefit of your family. If you missed my workshop Sync Your Cycle: Harness Your Natural Ebb and Flow for Effortless Energy you can purchase the replay here. This is the final episode in this season of Raising Healthy Mothers. It's been a brilliant season, and I'll be back in May for Season 11! Thanks for being with me here, I truly appreciate everyone who listens and shares my podcast. Whether you've been here for a while or are brand new, if you've loved it, would you please rate and review the podcast wherever you listen to it? The more ratings I get, the more mothers will find it - and the more people we can collectively help to have a more effortlessly energised, joyful motherhood.

    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 Daily Strategies to Unlock 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.

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