Episodes

  • {13.5} Making Packed Lunches for Fussy Eaters

    {13.5} Making Packed Lunches for Fussy Eaters
    Jan 29 2025

    In this episode, we’re diving into the art of making packed lunches that your child will eat, enjoy, and benefit from nutritionally. Whether you’re packing lunches to avoid school dinner anxiety, due to allergies or religious reasons, or simply because you believe you can do better than what’s on offer in the school hall, this episode is packed (pun intended!) with tips to make the process easier and healthier.

    We’ll cover:

    • Why balanced lunches matter
    • Practical ways to make lunch a success, not a battle
    • Simple swaps and small tricks to improve variety and nutrition.

    Remember, feeding kids is a marathon, not a sprint. Packed lunches don’t have to be Instagram perfect — small, manageable changes add up over time. The fact that you care enough to try is what truly matters.

    Resources:

    Podcast episodes on fussy eating:

    • Coping with a toddler's fussy eating as a nutritional therapist
    • 5 Reasons Mealtimes are a Battle With Your Fussy Eater
    • How to Un-beige Your Fussy Eater's Breakfast
    • How to Feed a Fussy Toddler and a Hungry Baby
    • How My Fussy Eater Started Eating Broccoli Again

    Workshop: How to Feed Your Fussy Eater

    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.
    Show More Show Less
    17 mins
  • {13.4} Ask Me Anything: Eating meat, breastfeeding and calories, weight loss, feeding children

    {13.4} Ask Me Anything: Eating meat, breastfeeding and calories, weight loss, feeding children
    Jan 22 2025
    This week, I’m answering your burning questions in an AMA-style episode! Here’s what I cover:
    • Should I be eating more red meat for breastfeeding or energy? What are the best alternatives for vegetarians or those who only eat fish?
    • How to eat enough calories while breastfeeding without relying on sugar and empty carbs.
    • What to do if your child seems to hate the texture of meat (and how to slowly introduce it in meals).
    • Quick and easy lunch ideas for children with allergies (no eggs or nuts).
    • How to survive on chronically low sleep when both your partner and baby are ill.
    I love doing this format of answering your questions. If you have any questions you'd like me to answer, send them through to tasha@tashadcruz.com or DM me on Instagram @tashadcruz Episodes mentioned:
    • {3.3} Optimising Plant-based Diets in Motherhood
    • {3.4} What to Eat for Breastfeeding
    • {3.10} The 6 Micronutrients Every New Mum Needs to Know About
    • {5.3} When Can I Lose Weight After Having a Baby?
    • {13.2} 8 Simple Ways to Get Ahead of Your Health in 2025
    Resources:
    • The Smoothie eBook
    • Guide to Snacking eBook
    • Dinner on the Table meal planning guide
    • How to Feed Your Fussy Toddler workshop
    Head to tashadcruz.com/everything for more resources, guides and workshops, and details of how to work with me 1:1.

    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.
    Show More Show Less
    35 mins
  • {13.3} How My Fussy Eater Started Eating Broccoli Again (No bribing, pleading or threats involved)

    {13.3} How My Fussy Eater Started Eating Broccoli Again (No bribing, pleading or threats involved)
    Jan 15 2025

    If you’ve got a fussy eater in your family, you know the struggle: endless refusals, creative sneaking tactics and a constant feeling of guilt that it's somehow your fault. In this episode, I share how my son went from a firm “no” to broccoli for four years to finally enjoying it again –without a battle.

    The story isn’t just about broccoli, though. It’s about the ripple effect that happens when we, as mums, prioritise ourselves. I’ll talk about the surprising moment that sparked his curiosity and why putting my own needs first in the kitchen made all the difference.

    You’ll walk away with:

    • A new perspective on fussy eating that feels less stressful.
    • Encouragement to focus on your own food joy and energy.
    • The realisation that parenting wins can sometimes come from the most unexpected places.

    Plus, I’ll share how my January Reset can help you feel more energised, in control, and ready to tackle mealtime challenges with a fresh mindset. This is your last chance to join, so don’t miss out!

    Join the January Reset here by 16 January, or join the waitlist for the next one.

    Let’s make this year the one where you focus on you – and see the ripple effects on your family.

    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.
    Show More Show Less
    17 mins
  • {13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025

    {13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025
    Jan 8 2025
    It’s the start of a new year, and you might have started it thinking that THIS will finally be the year you 'get healthy' or get more energy. But how realistic really are your resolutions? And how easy has it been to stick to them in the past? And how harsh are you on yourself when that happens? In this episode of Raising Healthy Mothers I dive into why New Year's resolutions often fail to stick and why I approach things differently. I’m sharing 8 practical, achievable ways to get ahead of your energy and health in 2025 – without the pressure of perfection or an all-or-nothing mindset. We’re talking about small, intentional changes that add up to a big impact over time. These tips are perfect for mums who want to feel more energised, more in control, and less stressed – but don’t have hours to spend in the kitchen or at the gym. You’ll learn: The simple hydration tweak that’s a game-changer for energy and focus. How to easily up your veg intake (even with fussy eaters in the house). One bedtime habit that can set you up for success the next day. Why putting yourself first isn’t selfish – it’s essential. If you’re tired of putting yourself last and ready to feel calmer, more energised, and more in control this year, this episode is the place to start. Timestamps: 01:12 Three reasons why new year resolutions fail 06:03 Why you probably need to drink more water 08:22 The rollercoaster you want to avoid 11:06 Why batch prepping your veg could be the answer to kicking the crisp habit 14:00 Get moving – in bed 17:13 How I finally started meal planning (reluctantly) 22:00 Spending time with the most important person in the room (you) 26:16 Sleep quality, not sleep quantity 27:27 Glimmers of joy Choose one of these and make a start – don't overcomplicate it. Choose the easy one. And then... start. And if you know that it's finally time to put yourself first (for the sake of the whole family) then the January Reset will walk you through fitting the important things into your life as a busy mum. In the programme we sit down over a cup of tea and take things step by step so that by the end you feel more in control of mealtimes – leaving you the headspace to parent with calm and ease. Join the waitlist to for the early bird price. Episodes mentioned: {12.12} Stress-free Dinners When You're Running On Empty {12.10} Why I Hate 'Family-Friendly' Meals {12.7} How to Feed a Fussy Toddler and a Hungry Baby 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.
    Show More Show Less
    32 mins
  • {13.1} How to Cut the Clutter in 15 Minutes a Day with Elisabeth Beam of Balancing Beams

    {13.1} How to Cut the Clutter in 15 Minutes a Day with Elisabeth Beam of Balancing Beams
    Jan 1 2025
    In today’s episode, I finally lift the lid on a topic I've been a little bit scared to talk about – decluttering. Over the years since becoming a mother my house has become very full of.... stuff, and I know it's contributing to a very messy state of mind! So I invited Elisabeth Beam of Balancing Beams to talk about decluttering because her gentle, supportive approach helped to make me feel safe and un-judged – and most of all actually got me doing some decluttering! In the episode, Elisabeth opens up about her journey with postpartum anxiety and how she found relief by simplifying her space and embracing less stuff. We start by diving into the common roadblocks we face when clearing out our homes and how overcoming them finally makes getting rid of stuff doable. We go into the far-reaching effects of decluttering beyond just have a cleaner, tidier home, including how it helped Elisabeth find more energy to do more fun stuff with her family, discover time for herself and hobbies again, and even how it can improve your relationship with. As is often the case when talking to my guests, this feels like the missing puzzle piece in the jigsaw of finding true joy in motherhood – and one I can't wait to slot into place. To get started on decluttering with Elisabeth, you can download her free Declutter Quick-Start Guide, buy her step-by-step 15-minute Cut the Clutter guide, or join the next live round of her seasonal decluttering challenge Declutter in 15. Timestamps:
    • 02:20 Elisabeth's journey to overcome postpartum anxiety through decluttering
    • 05:05 How decluttering transformed her life beyond just having a house that's easier to clean
    • 07:37 How we end up with so much stuff as mothers
    • 12:34 How clutter steals energy and time from us and how to use small pockets of time to declutter
    • 15:54 The roadblocks to decluttering and how to overcome them
    • 26:31 Decluttering vs minimalism – what's the difference?
    • 28:57 How decluttering can help find your personal style
    • 34:17: Approaching differences with your partner
    • 38:39 Elisabeth's approach to decluttering: Cut the Clutter Guide and Declutter in 15
    Find Elisabeth: Instagram | Website | The Junk Drawer – Newsletter

    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.

    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.
    Show More Show Less
    46 mins
  • {12.12} Stress-Free Dinners When You’re Running on Empty

    {12.12} Stress-Free Dinners When You’re Running on Empty
    Nov 20 2024
    Dinnertime – full of overwhelm and decision making. The problem is, it's never going to go away. So you might as well find a system that will make it as efficient and tasty as possible within a short period. In this episode, I’m sharing the secret to stress-free dinners when life feels chaotic – that doesn't involve spending hours cooking elaborate meals with the clearup that entails. I’m sharing how meal planning saved me during a hectic week, bust some common myths about meal planning, and share three simple tips to make getting dinner on the table easier, even when you’re running on empty. Plus, I’ll introduce you to my new meal planning resource that i'm very excited to share with other busy mums like me. The guide is packed with flexible ideas, meal templates, and time-saving tips to take the stress out of dinnertime. In the episode I talk about:
    • Why meal planning doesn’t have to be boring or time-consuming.
    • Three quick tips for making dinners easier tonight.
    • How flexible meal planning can help reduce overwhelm.
    This is the episode you need if you're ready to simplify meals, take the decision-making out of the equation and find more time for spending quality time with your family. To join the waitlist and get the early bird discount join before Tuesday 26 November 2024 at 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.

    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.
    Show More Show Less
    25 mins
  • {12.11} Why Not? Talking Identity, Mindset and Horses with Chrissy Hawkins, Strength Coach for Equestrians

    {12.11} Why Not? Talking Identity, Mindset and Horses with Chrissy Hawkins, Strength Coach for Equestrians
    Nov 13 2024
    37 mins
  • {12.10} Why I Hate 'Family-Friendly' Meals

    {12.10} Why I Hate 'Family-Friendly' Meals
    Nov 6 2024
    Have you ever felt like “family-friendly” meals are anything but friendly for your family? In this episode, I dig into the pressure mums face around feeding kids, especially when typical family foods don’t fit with our reality. I’m sharing my journey of navigating picky eaters and the myth of “ideal” meals. We’ll cover:
    • What “family-friendly” means and why I struggle with it
    • Why it’s easy to feel like you're doing it wrong if you don't follow family friendly meals
    • How I’ve swapped perfection for flexibility, creating meal templates that actually work for us
    • A sneak peek into my new meal planning guide, built to help you create healthy, adaptable meals without the stress
    So if you’re tired of feeling like family meals don’t reflect your family, this is the episode for you. Let’s make mealtime feel less like a battle and more like time well-spent, without guilt or frustration. And don’t forget to join the waitlist for my upcoming Meal Planning Guide if you’re ready for a fresh approach to family meals that works with your family’s context, not against them. Sign up for the waitlist to be the first to know when the Guide is ready to buy: tashadcruz.com/waitlist If you can't wait, download my free Hassle-free Template Meals Guide: tashadcruz.com/template

    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.
    Show More Show Less
    24 mins