{13.12} Meal Planning for People Who Hate Meal Planning
If you're the type of mum who hates meal planning and feels like it's just another chore on your never-ending to-do list, then you're my kind of person. Because that is definitely how I've felt about meal planning! But I do also love the idea of meal planning and feeling more prepared about what's coming up for dinner this week. In this episode of Raising Healthy Mothers, I'm my no-fuss, non-time consuming approach to meal planning that actually makes life easier, without locking you into a strict schedule. We’re talking about: Why meal planning often feels restrictive (and how to fix that) A simple framework to take the stress out of deciding what’s for dinner My go-to meal planning tricks that don’t involve writing a brand-new menu every week If you’ve ever given up on meal planning because it felt too hard, tune in – I promise, you can make it work for you. For more help on meal planning the simple way, grab my Dinner on the Table meal planning guide 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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12:29
{13.11} Leftovers, But Make It Easy: How to plan them into your week
How do you feel about leftovers? Sad, reheated versions of last night’s dinner? Or maybe you want to use leftovers but somehow never have quite enough to make them work? In this episode, I’m showing you how to plan leftovers on purpose, so they actually make your life easier and save you time, energy and money – instead of just sitting in the fridge until they get thrown away. We’re covering: Why leftovers often feel meh (and how to fix that) How to cook once and eat twice, with no extra effort The secret to making leftovers feel like a new meal My favourite 'meal flow' strategy for stress-free dinners If you’re constantly cooking from scratch every night, this episode will change the way you think about meal planning! Grab my Dinner on the Table meal planning guide here. Come say hi on Instagram @tashadcruz – I’d love to know, what’s your favourite way to use up leftovers? --- 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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15:25
{13.10} How to Cut Through the Brain Fog Without the Caffeine
Do you ever feel like no matter how much sleep you get, you're still exhausted? Do you wake up tired, crash mid-afternoon, and find yourself snapping at your kids over little things? So many mums feel like they’re running on empty, relying on caffeine just to get through the day... but it’s not actually fixing the problem. In this episode, we’re getting to the root of why you feel permanently shattered. We’ll cover: The energy rollercoaster—how blood sugar crashes leave you foggy and irritable Why your brain might be running on empty (and the key nutrients it needs to function) The link between stress, poor sleep, and feeling wired but exhausted Three tiny but powerful swaps you can make today to feel more energised without relying on caffeine. Want to learn more? Join The Well-Fed Brain Workshop! This is your final call to join The Well-Fed Brain Workshop, which is live on Thursday 13 March at 8pm. If you’re tired of feeling foggy, forgetful, and like you’re constantly running on empty, 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. To grab your spot, click 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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18:28
{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.
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17:47
{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.
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