{15.6} You Don’t Need More Health Advice (You Just Need to Know What to Do With It)
You probably already know what to do to feel healthier: eat more veg, get enough sleep, move your body, drink some water. But if you’re anything like most mums I work with, the hardest part isn’t knowing what to do. It’s finding the space and energy to actually do it. In this episode, I’m talking about what happens when you finally put your own needs first, not in a grand, self-care-day kind of way, but through small, steady actions that build resilience and help you feel more in control of your health and your life. You’ll hear real stories from clients who moved from exhaustion to energy: one who went from “I’ll never have time to run again” to completing her first marathon, another who broke the afternoon sugar-crash cycle, and one who found the strength to start working out again after years of burnout. In this episode, we cover: Why knowledge alone isn’t enough to create real change How small, consistent shifts can transform your energy and calm The power of eating for steadiness — especially at breakfast What resilience looks like in everyday mum life One simple mindset shift to start prioritising yourself today If you missed the Winter Wellness Reset, my Gentle Nutrition Kickstarter is the perfect next step — a short, focused way to get personalised tweaks that boost your energy and help you feel stronger heading into winter. Find out more here. 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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{15.5} Your Winter Prep Plan for Stronger Immunity
This week, we’re talking about how to make this winter feel different from last year — no more resigning yourself to catching every bug your kids bring home. It all starts with being prepared. When your kitchen, mindset, and freezer are ready, you can move through winter feeling calm and resilient instead of frazzled and depleted. In this episode, I share: The key difference between powering through winter and feeling steady and strong How to stock your pantry and freezer so you can throw together immune-supportive meals fast Why soups, stews, and stocks are your body’s best friend when illness hits How to use freezer dump bagso make nourishing meals effortless Simple prep steps to take this weekend to feel more in control when the next cold arrives If you’re ready to stop being knocked flat by every cold and start feeling stronger, calmer, and more resilient this season, join the Winter Wellness Reset. In just two weeks, you’ll learn exactly how to support your immune system, nourish your body, and prepare your kitchen so you can finally get through winter well. 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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11:57
{15.4} What Really Matters for Immune Health (And What Doesn’t)
The season of snot has officially arrived. Colder days, darker evenings, kids bringing home all the germs… it can feel like one endless cycle of coughs and colds. But you don’t need a complete health overhaul or a cupboard full of supplements to get through winter stronger. In this episode, I share my simple 5 S framework for building everyday immune resilience without the faff. Inside you’ll hear: Why immune health isn’t about “boosting” but about resilience The 5 Ss of immune health, and how to use them as levers, not rules Practical, doable ways to support yourself (even when the kids are waking you at night) How small, consistent tweaks add up to better energy, fewer bugs, and more peace of mind 🎧 Listen in to choose one S to focus on this week — and notice the difference it makes. ✨ Want support to actually put this into practice? My Winter Wellness Reset is coming up in a couple of weeks. We’ll build all 5 Ss into our meals and rhythms together, with community support and accountability to keep you going. Join the waitlist here: tashadcruz.com/waitlist 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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13:27
{15.3} Saying Yes To You Makes You a Better Mum
This week on Raising Healthy Mothers I’m diving into why meeting your own needs isn’t selfish; it’s essential. Ignoring them leads to depletion: brain fog, mood swings, constant irritation, frequent illness, or just that sense of exhaustion that never quite lifts. When you start to re-fuel yourself with the nutrients, rest and boundaries you’ve been missing, you shift back into the steady, calm, good-humoured mum you want to be, and that has a ripple effect on your whole family. What you’ll learn in this episode: Why depletion is more than just “being tired” The hidden costs of constantly pushing through How nourishing yourself changes family life, from calmer mealtimes to smoother mornings Action step for today: Notice one moment where you usually ignore your needs, and make a different choice. And if you’re listening in the week this goes out (24 September 2025), it’s not too late to join the Back to School Self-Care Week. 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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9:26
{15.2} Stop Making Excuses: Making Time For You
You already know self-care matters. You don’t need another lecture on why. What you need is something that actually works in the season of motherhood you’re in right now. In this episode, I’m cutting through the excuses and showing you how to prioritise yourself — even when the kids still wake in the night, even when mornings feel chaotic, even when it feels impossible. I’ll share: The mistake I made with “perfect” morning routines (and why they don’t last) How micro-rituals can give you five minutes of calm that shift your whole day Practical examples you can slot into your life immediately The trick to anchoring rituals so they stick long term Self-care doesn’t have to be complicated. It doesn’t have to be all-or-nothing. One five-minute ritual, repeated consistently, will change how you feel and how you show up for your family. ✨ Your action step: Choose one ritual this week, anchor it into something you already do, and commit to it daily. And if you’re ready for support, join me for Back to School Self-Care Week starting Monday — you’ll get daily small steps that actually fit your life, with other mums cheering you on. Join us here. 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