{15.1} Stop Copying Self-Care That Doesn't Fit In Your Season of Life
Self-care isn’t one-size-fits-all, and if you’ve ever tried to copy someone else’s perfect routine only to feel like a failure, this episode is for you. As mums, our seasons change constantly, from newborn fog to toddler chaos to the school years. And on top of that, the seasons of the year – summer holidays, back to school autumn reset and winter hibernation – have their own impact on our energy and routines. In this episode, I share how to recognise the season of motherhood you’re in right now and how to choose simple, five-minute actions that actually fit your life. This isn’t about guilt or doing more; it’s about finding the right thing for this moment, and giving yourself permission to adapt as life changes. In this episode I talk about... Why copying other people’s self-care routines will never work for you The two season lenses you need to think about How your energy naturally rises and dips with school terms and holidays The one question to ask yourself to make self-care realistic right now How a 5-minute action can shift your whole day At the end of this episode, ask yourself “What season am I in?”. Then choose one five-minute action that matches where you’re at today. Ready for a self-care reset? Join me for a free Back to School Self-Care Week, starting 22nd September. Over seven days I’ll guide you through five-minute self-care actions that fit your real life; no elaborate morning routines required. You’ll get daily prompts, support, and accountability to help you finally put yourself on the list. Click here to join. 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #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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{14.12} Real-Life Nutrition for Real-life Mums: A Recap on Season 14
I’m wrapping up Season 14 with something a little different – a roundup of all the episodes of the season – shortened snippets so you get a flavour of what I talked about. It’s an hour of listening from the best of the last 3 months! From gut health to mental load, from seasonal eating to small systems that make mum-life feel smoother – this season has followed the ups and downs of my real life, in real time. Whether you’ve listened to every episode or you’re just joining me now, this recap will help you catch the highlights, reflect on what’s resonated, and decide what to listen to next. Ultimately what I discover in editing this episode is how strong my firm belief is in the power of small changes for big impact in your life for the long term. Here are some resources mentioned throughout… Dinner on the Table: My meal planning guide for 30-minute weeknight dinners The Weekly Table: My meal plan subscription for real-life mums Join the waitlist for the next Reset: A one-week food-focused nutrition reboot 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #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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{14.11} The Five O’Clock Flow: How I Fixed Dinner Time
Evenings used to be the most chaotic, exhausting, stressful part of my day — hungry, grumpy kids, a cluttered kitchen, no idea what to cook and a general sense of being completely overwhelmed. In this episode, I’m sharing the real-life systems I’ve (accidentally) set up over time to make evenings feel calmer and easier, and me feel way less resentful. From clearing the kitchen before cooking, to setting the table as a team, to getting dinner on the table on time — these small changes have had a huge impact. It’s not about doing things perfectly. It’s about finding what works for your family and slowly building habits that support your energy, your mental load and your evenings. We’ll talk about: How I finally cracked the code on getting dinner ready by 6pm The routine that keeps the kitchen tidy before bedtime Why involving the kids at every stage helps them feel like part of the team The surprising key to making it all work (spoiler: it’s meal planning!) If dinner time is your daily stress point, this one’s for you. Mentioned in this episode: {10.9} Do Children Need Toys? Learning to Play, Playing to Learn with Alexis Ralphs Subscribe to The Weekly Table before 31 July and get a month’s worth of meal plans for free. Let me plan your meals for you, in your inbox every Friday so you know exactly what’s for dinner every night (and get it done in under 30 mins!) 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #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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{14.10} What to Eat When You’re Running on Nothing
What do you eat when you're exhausted, touched out, and just don’t feel hungry… but you know your body needs something? Whether you’re recovering from illness, living with long-term fatigue, or simply can’t face another meal, this episode is here to guide you through simple, low-effort ways to nourish yourself when eating feels like a chore. I share practical food ideas, nutrient essentials for healing and energy, and how to gently support your body with small, snacky meals when you don’t have the time (or appetite) for anything more. You’ll hear: Why it’s important to eat something — even when you don’t feel like it Key nutrients that support mood, energy and recovery Practical ideas for mini meals, grab-and-go snacks, and nourishing sippable options Realistic tips for low-capacity days, without the guilt (including why ice cream is a good idea) This one’s especially for you if you’re burnt out, feeling low, or in recovery — and need a calm, doable way to keep yourself going. Episodes mentioned: {11.12} What to Eat to Recover from a C-Section {3.1} The First 3 Weeks: What to Eat to Recover from Birth {13.10} How to Cut Through the Brain Fog Without the Caffeine My RECOVER package is specifically designed to help mums like you find the energy they need to feel more like themselves again. Over six months, we'll work together to uncover the root causes of your low energy, manage symptoms, and address any nutritional deficiencies that might be holding you back. This includes a comprehensive blood test (or if necessary, other functional tests like a stool test, hormone panel, or organic acid test) to get to the bottom of what's going on inside your body. Book in for your free Nutrition and Wellbeing Check so we can work out how to get you feeling better. 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #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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{14.9} Why Your Breakfast Might Be Making You More Tired (A True Client Story)
Do you ever feel like you're eating everythign exactly right but it's not making any difference? This week I’m taking you behind the scenes of a real 1:1 coaching check-in with a client I’ve been working with for six weeks. She’s a mum of two, on maternity leave, juggling broken sleep and the mental load of parenting – and like so many mums, she came to me feeling exhausted, depleted and stuck. We didn’t start with a long list of supplements or a full diet overhaul. We started with what was going to fit into her real life. In this episode, I walk you through: The tiny habit shifts we started with (and why lunch was more important than breakfast to begin with) What she spotted in her food diary after a few weeks of tracking and observing How one small tweak to her breakfast gave her more energy and fewer cravings later in the day A gentle challenge to help you try this for yourself If you’re exhausted, snappy by mid-afternoon, and wondering where your energy has gone — this one’s for you. ✨ Are you ready to finally get to the bottom of your exhaustion? My books are closed to new clients in August, but will be taking on new clients in September. If you want a personalised plan, accountability and real-life support to help you feel better – not just for a week, but for good – now’s the time to get in touch. The price of RECOVER will be increasing in September, but you can lock in the price by signing up now for a September start. 📍 Book in for your free health and wellbeing audit to make a start. 🎧 Not ready for 1:1? Join me at The Weekly Table where I share a new meal plan every Friday. 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. Subscribe to my YouTube channel @tashadcruz, leave a comment and a thumbs up. If you enjoyed this episode and want more support to feed yourself well, even when life is full on, join The Weekly Table and get your meals planned for you. I send you meal inspiration every Friday full of simple ideas, recipes and kitchen tips and a reminder that you deserve to feel good too. #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 is a podcast for busy, exhausted mums navigating the early years of motherhood. Whether you're pregnant, newly postpartum, or raising young children, this is your space for practical tips, expert insights, and real talk on making healthy choices without overwhelm.
Motherhood is relentless, and postpartum depletion, exhaustion, and burnout are real. I know how hard it is to prioritise yourself when you’re constantly meeting everyone else’s needs. This podcast is here to support you with simple, realistic strategies so you can regain your energy, feel in control, and enjoy motherhood more.
Each week, I dive into topics that matter to mums’ health and wellbeing, from nutrition and self-care to managing stress and rebuilding your energy, with expert guests and honest conversations.
New Zealand