{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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16:38
{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.
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31:37
{14.8} Mid-Year Reset: How to Reflect, Release, and Reignite Your Health
In this week's episode of Raising Healthy Mothers, I talk about the importance of taking time to reflect and reset mid-year. With July here, it's a great opportunity to look back on the first half of the year and consider how you’ve been showing up for your health and wellbeing. I share my own struggles with feeling hard on myself and offer a compassionate approach to reflecting on your goals – focusing on progress, not perfection. I break down a three-step process: Reflect on your health goals and achievements so far (without judgment). Release anything that's holding you back, from social media accounts to limiting beliefs. Reignite by choosing one small, achievable goal that will elevate your health for the second half of the year. I encourage you to be kind to yourself, celebrate small wins and make tiny tweaks that can lead to lasting habits. Plus, I share how joining a supportive community in my Seasonal Reset program can help you stay on track. Join the Seasonal Reset waitlist and be the first to know when early bird sign ups are open Subscribe to The Weekly Table for meal inspiration sent straight to your inbox every Friday {13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025 Listen to the podcast episode that inspired this: Your Mid-Year Running Glow Up on the podcast show Not Your Average Runner 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 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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13:29
{14.7} Seasonal Eating: Feed Yourself Like You Matter
In this episode of Raising Healthy Mothers, I’m diving into one of my favourite topics: seasonal eating, and why it matters so much, especially in motherhood. We’ve officially left the Hungry Gap and our shops are bursting with seasonal, local produce again. I share why seasonal eating goes far beyond better flavour and nutrients (though yes, sun-warmed tomatoes do taste better). From stories of my grandparents’ allotment life in London, to what I’ve learned since becoming a nutritionist, this episode is part nostalgic, part practical, and full of gentle encouragement. I talk about: Why seasonal eating gives back energy and joy – especially when you're deep in motherhood How it helps with variety and reduces decision fatigue Ways to start small (even if your kids won’t eat the veg yet) What’s in season right now – and what I’m loving cooking with Why it’s more affordable and nourishing – without needing fancy superfoods Whether you already follow the seasons or you’re curious about dipping your toe in, this episode will help you tune into the rhythm of nature and your own body – in a way that’s simple, grounding and for you. ✨ Want me to plan seasonal meals for you? Join The Weekly Table and I'll send you five ideas every Friday for the following week. Sign up 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. 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.
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20:44
{14.6} What to do When You’re The One Holding Everything Together But Feeling Like You’re Falling Apart
You’re the organiser, the planner, the one who keeps the wheels turning: for your kids, your home, maybe your work too. From the outside, it looks like you’ve got it all under control. But inside you feel like something's missing. In this episode, we talk about the quiet unravelling that happens when you’ve been holding everything (and everyone) for too long. We explore why the version of life you built might no longer fit, what happens when your body and mind are stretched thin, and how food and nourishment can start to bring you back to yourself. I discuss: Practical steps to calm your nervous system through food Why lack of energy and brain fog aren’t personality flaws What to do when you’re tired of the life you worked so hard to create How to start making space for your needs again — without guilt This isn’t about starting from scratch or burning it all down. It’s about steady energy, clearer thinking, and the space to remember who you are — underneath the responsibilities. If you’re feeling like you’ve lost touch with you, this is your gentle permission slip to begin again. If this resonated and you’re ready for support, you can find out more about working with me here or send me a DM over on Instagram @tashadcruz; I’d love to hear from you. 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.
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