This week on Raising Healthy Mothers, I talk to Kimberly Espinel, an award-winning food photographer, best selling author, Instagram influencer and podcaster.   It's no exaggeration to say Kimberly is one of the most influential food content creators on Instagram in the UK. But when she started out over 10 years ago, she was a mum of a young boy, completely unenthusiastic about returning to her previous 9 to 5 job that had her barely spending anytime with her son.   Craving the freedom to spend motherhood on her own terms, she spent the next few years re-training and building new skills and ultimately created an incredible business that has taken her down unexpected avenues.   So I invited her on to the podcast to talk about building her business and how she fits it into family life, and the lessons she has learnt along the way.   In the episode we discuss...

• How Instagram has evolved over the years and how Kimberly has levereged it
• The opportunities that running your own business through Instagram can afford the can come unexpectedly
• The hustle needed to build your own business in the early days, and the rewards you get out of it
• How to use Instagram as a service provider (like me!)
• Top tips for a mum thinking about starting a creative business but not sure where to start

This was an enriching conversation – very realistic on the intense effort needed to build a business, and yet incredibly encouraging when seen on the backdrop of the life of freedom she has built while working on something she became passionate about quite by accident.   Resources mentioned: Kimberly's Books: How to Make Your Food Famous | Creative Food Photography Free cheat sheet: 6 Essential Free Tools for Instagram   Find Kimberly: Instagram - @thelittleplantation | Podcast - Eat Capture Share | Website - The Little Plantation  

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.

 

This week I welcome Keris Marsden onto the show. Keris is a nutritional therapist, personal trainer and yoga teacher and she is probably the person that completely inspired my journey to becoming a nutritional therapist.   I invited Keris on to talk about perimenopause after she experienced early menopause in her late 30s and went on a journey of discovery around her health and wellbeing to uncover the best way to manage her symptoms so she could thrive instead of just surviving.   In this episode we discuss...

• What perimenopause is and what else it can be confused for
• The role of nutrition and lifestyle in improving symptoms of perimenopause and menopause
• HRT and body identical hormones – and how to know whether you need it
• The essential health practitioners that can support a healthy menopause
• The Empowered Menopause Hub - how Keris has taken her experience and knowledge to build the ultimate guide through your menopause

This was one of those discussions that could have gone on for 3 hours if we'd been able to! I have admired Keris's practical approach for years and feel so honoured to have finally had a chance to have her on the show.   I have had a sneak peek into the Empowered Menopause Hub and it's incredibly comprehensive so if you're ready to learn how to thrive through your menopause, then I highly recommend joining.   Resources mentioned:

• Newson Clinic
• Aura App for meditation
• Spiced Pear Health

Find Keris:

The Empowered Menopause Hub (affiliate link) Instagram | Facebook | Website | Fitter Food

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.

 

Does the idea of having therapy scare you?   I've always struggled with the concept. As a very private person with people pleasing tendencies, admitting I need help feels like failure.   And then the worry of finding the right therapy with the right person and knowing whether I'm going to get what I need out of it. Feels. So. Exhausting.   But I've always known that most of that is a personal prejudice and that in fact I would probably massively benefit from having therapy. As would most mothers.   So after 11 seasons and over 130 episodes, I have finally plucked up the courage to get the lowdown on therapy, what it looks like and why everyone should consider it.   And I couldn't ask for a better guest. Marci Carroll is a Psychotherapist who specialises in supporting mothers to find a way through the overwhelm so they can be more confident, at ease and joyful in their motherhood. Couldn't be more aligned with me and my mission!   In this episode we discussed...

• What psychotherapy is (and isn't)
• How motherhood changes a woman's identity and the pressure that society puts on mothers to return to their pre-baby state
• What matrescence means and why it's a vital piece of the puzzle to accepting the new identity of motherhood
• The three steps to self-compassion and why it's particularly important in motherhood
• What a typical therapy session looks like
• How to know whether you need therapy

And so much more! As always, this is an episode jam packed with compassion and beautiful insights that help reveal the enormity of the work still to be done to help a mother feel fully supported.   If you feel called to find a therapist, start with the BACP (in the UK) or IAHIP / IACP (in Ireland).   Find Marci: Website | Instagram Download her Wheel of Motherhood to get clear on your next steps to reduce the overwhelm and find joy.

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.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#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.

 

This week on Raising Healthy Mothers I'm talking to Francesca Mastrojanni, a fellow nutritional therapist who also works for Functional DX, a leading functional medicine blood testing and analysis lab. We dive into blood testing and why we use it in practice as nutritional therapists and how it can help us to understand our clients's symptoms and help focus on a plan.   In the episode we discuss:

• Postnatal recovery and healing food
• What bloods can tell us about our health
• Common symptoms that are often dismissed as normal, but may be a nutrient depletion
• How and when to get your bloods tested and how to get help with the results
• Why mums often notice symptoms popping up at around 9 months postpartum

As usual when I talk to another nutritional therapist, we got a bit geeky, and I loved getting my teeth into this with someone else who also supports mums in the postpartum period.

Find Francesca:

Instagram | Functional DX

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Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

This week on Raising Healthy Mothers I'm talking about supplements and whether you should consider supplements beyond pregnancy and into motherhood. In the episode I discuss:

• The place of of nutritional supplements within a larger picture of health and wellbeing
• Why we might need supplements, and specific circumstances when they might be helpful
• Choosing good quality brands
• The basic foundation that most mums need

I often get asked whether mums should continue taking supplements beyond the first trimester, so this episode will help you understand why I do think it can be helpful. ---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

This week on Raising Healthy Mothers I'm talking about all things tea with the fab Bethan Thomas of HotTea Mama. After moving to China, Bethan fell in love with all things tea and started a lifelong obsession with it, culminating in founding a tea company making functional teas specifically for mums and womanhood.

In this episode we talk about:

• The poor quality of our bog-standard builders teabag, and why standard herbal teas rarely taste as good as they smell

• How she noticed a gap in the market for delicious, functional teas for mums in motherhood

• The science behind tea and how it can help during the different phases of motherhood

• The difficulties of unpicking the scientific evidence for what is and isn't safe in pregnancy

• How Bethan chooses her specific blends and the scientific base behind their safety and how they help at specific times of motherhood

This was a fascinating discussion that had us both geeking out about nutrition science and getting our teeth into the ins and outs of proper, functional teas for motherhood.

Find HotTea Mama:

Website | Instagram | Facebook

The Tommy's caffeine calculator: https://www.tommys.org/pregnancy-information/calculators-tools-resources/check-your-caffeine-intake-pregnancy

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

This week on Raising Healthy Mothers, I'm speaking to Bec Milligan, a fellow nutritional therapist with a special interest in supporting women with stress resilience and self-care. Bec has additional training in restorative yoga, emotional freedom technique and breathwork to offer a holistic approach to building resilience for women juggling it all through life's transitions.

In this episode we discuss:

• Bec's journey from a fast-paced TV executive to a nutritional therapist and EFT practitioner specialising in stress resilience

• Motherhood as a transition from one person to another

• Our body's natural stress response - and why we often get sick on holiday after a stressful period at work

• Stress patterns of neural wiring learned throughout our life and how to cut ties of old emotional stressors

• How to build resilience through diet, lifestyle and with a toolkit to re-programme how we respond to stress

This was a brilliant conversation, where we also discussed guilt around how we end up giving birth and breastfeeding contributes to the stress of motherhood. I love Bec's story through her experience of fight/fight/flop and how it informed her trajectory through work and motherhood.

In the episode Bec talks through how emotional freedom technique works and walks us through a short session, which you can find to watch in the shownotes on my website:

www.tashadcruz.com/podcast/building-stress-resilience

Find Bec:

Website | Instagram | Facebook

---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

Today on Raising Healthy Mothers I'm introducing the concept of the Wheel of Motherhood as a means to prioritise yourself as a mother. This is a tool I often use for my clients and for myself too, to work out the areas of life that need to be prioritised to bring some balance in life.   Often mums find themselves at the bottom of the list of priorities, a shift that often happens as soon as baby is born - and doesn't shift back. As a result you might find yourself becoming resentful, notice your ability to cope is reduced, your resilience to face challenges is worse and you have difficulty making decisions. This can have a knock on effect on sleep, maintaining a healthy weight or hormonal balance. And over time this can lead to more serious concerns such as depression, anxiety and other serious chronic diseases.   In this episode I'm going to talk about:

• The 8 sections of the Wheel of Motherhood
• Why each is important
• How and when to use this tool

To download the Wheel of Motherhood and a worksheet to guide you, wheel-of-motherhood. I encourage you to use this tool periodically and regularly to assess your priorities and work out what you need to work on next. Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide   Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book   Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.   Sign up for my newsletter and free downloads Follow me on Instagram #raisinghealthymothers   Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

On this week's episode I'm talking to Sophie Messager, a doula and perinatal educator and healer, best known recently for her fantastic book 'Why Postnatal Recovery Matters'.   In this episode we cover Sophie's 4 pillars of postnatal recovery and talk at great length about each one and why they're so important. We covered:

• Postnatal recovery traditions around the world
• Why mums often blame themselves for feeling exhausted (when it's not their fault!)
• What's missing from our Western culture
• How visitors can be actually helpful in the early days
• The importance of bodywork in the first few days and weeks after giving birth - and why we don't need to wait for the 6 week check to have it done

This ended up being a wide-ranging discussion and I particularly loved Sophie's tireless work to promote the importance of full, holistic postnatal recovery. I truly believe this is one of the key missing pieces in a joyful, happy motherhood and hope this episode can help plug the gap just a little bit. ---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

Today on Raising Healthy Mothers I'm busting 8 common breastfeeding myths. These are the sort of things I hear so often and it breaks my heart how many mums are stopped in their track just because of old wives tales and outdated advise circulating from friends and family, and even sometimes from healthcare professionals!   So in this episode I've picked out the 8 most common ones and busted them. I hope that by the end of the episode you'll feel more confident in knowing that:

• Breastfeeding doesn't have to (and shouldn't!) hurt
• Breastfeeding may not come naturally - you need to be proactive in learning about it!
• A fussy baby doesn't necessarily mean you're not feeding enough
• You probably will produce enough milk, as long as your baby effectively removes it
• Your partner can bond with baby in many ways other than feeding them with a bottle
• Fed is minimum rather than best...

  The best leg up you can give yourself if you're planning to breastfeed is to educate yourself as much as possible and find out what support is available to you - BEFORE you give birth. Hoping to breastfeed but winging it is not going to give you the best chance; finding out how breastfeeding actually works during pregnancy is best way to start preparing for breastfeeding.   There are many more myths about breastfeeding that I haven't mentioned here. I'm on a mission to give as many women as much support as I can during pregnancy and the early days. As a mindful breastfeeding supporter I offer antenatal education around breastfeeding and postnatal assessment of latch and position and troubleshooting issues. I also help mums through guided relaxations, breathwork and affirmations so they have the tools to remain calm and confident, despite the challenges. ---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

Today on Raising Healthy Mothers I'm joined by Amy Fergus-Fuller to talk about her emergency C-section and journey to recovery, which ignited a passion to develop a C-section recovery programme, filling a gap she felt was being ignored by many working in the birth and postnatal world.

This a passionate discussion where she shared how women are being failed in being supported to fully recover after a C-section. In the conversation we talked cover:

• How little education there is around C-sections and what they involve
• The physical and emotional turmoil after having a C-section
• What happens physically after a C-section
• How to heal after a C-section, starting from the very beginning
• What you can do if you've had a C-section years ago
• Amy's 3-phase Ab Rehab Course

There was so much we discussed in this episode, and so much more we didn't manage to cover. What I found really shocking is the extent to which the scar tissue can affect the reproductive organs, with major knock-on effects throughout life if it's not addressed. This feels like very important information for the 30% of women who have C-sections, planned or not.

Amy provides hope - she believes it's never too late to heal and recover after a C-section, even years later. She runs a thorough 3-phase programme which takes the healing step-by-step, covering physical, mental and emotional aspects. You can purchase the pre-recorded Phase 1 of the 4-Week Ab Rehab Course from her website: https://atozyoga.co.uk/events/ab-rehab-course/

To learn more about her programmes, find Amy online:

Instagram | Website | Facebook

New season new episode! Today on Raising Healthy Mothers I'm talking about exactly why we feel so exhausted as mums. It's a bit of a cliche that mums are tired and while for the most part we are simply expected to do way too much in a way that we never would for most of our history, there are lifestyle and diet factors that further affect our overall feeling of exhaustion and fatigue, factors that are modifiable.   In the episode I'll cover:

• Why you feel so exhausted as a mum
• How what you eat (and what you don't eat!) is contributing to how you're feeling
• The signs to look out for that show you need to have a re-think of how you're eating
• My three top tips to boost your energy with your diet - starting immediately.

  Mothering is really hard, and staying on top of what you eat is one more thing on your list of Things To Do. But it doesn't have to be complicated, and sometimes just some small tweaks can make all the difference.   To help you on the way, I've designed a 5-day meal plan that covers a lot of the bases I talk about in the episode. And in the interest of keeping things easy, I've included recipes, a shopping list  and even a meal prep guide, so you just have to set aside two hours at the weekend, get everything prepped and you've got all you  need for the week ahead. Download the meal plan here.   Mentioned in the podcast:

• How Not to Hate Your Husband After Kids by Jancee Dunn
• Podcast episode: 5 Steps to Better Sleep {S2E3}
• Podcast episode: The 6 Micronutrients Every New Mum Needs to Know About {S3E10}

---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

Have you written a birth plan? What about a breastfeeding plan? So often new parents spend a lot of time planning the nursery, researching prams and buying a bigger car but very few consider the nuts and bolts of the postnatal period and how they can make breastfeeding work.   Today is the final episode in this season of Raising Healthy Mothers and I'm going to explain why you should write a breastfeeding plan and what to include in it. In the episode I discuss:

• Why writing a breastfeeding plan is as important as a writing a birth plan
• How writing a breastfeeding plan can improve your chances of breastfeeding success
• The 5 sections to include in your breastfeeding plan
• The secret ingredient to my breastfeeding plan

By the end of the episode, you'll know exactly why you should write a breastfeeding plan, and crucially, what to include in it.   To download my breastfeeding plan template, go to www.tashadcruz.com/breastfeeding-plan

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

How long should you breastfeed for? What happens when your baby is eating solids? And how do you prepare to return to work if you don't want to stop breastfeeding?

In this episode of Raising Healthy Mothers I talk to Sally Rickard, IBCLC, who specialises in helping families maintain a breastfeeding relationship as they transition back to work or study. We discuss...

• What an IBCLC means and how their unique training makes them the gold standard in breastfeeding support
• Why breastfeeding beyond a year is beneficial for the mother and baby
• The laws and guidance that help to protect breastfeeding mothers at work
• Whether flexible working encourages people to return to work sooner, which is devaluing the parental leave period and connection between mother and child
• The factors to consider about breastfeeding when returning to work
• The issues you could face when returning to work and breastfeeding 
• Updated mastitis guidelines
• The hormonal and emotional factors of stopping breastfeeding and the importance of a community to normalise them
• How to cope with returning to work on broken sleep

We covered A LOT in 45 minutes! As usual this is one of those episodes full of gold, for any breastfeeding parent who are worrying about returning to work while still breastfeeding.

Time stamps:

• 01:49 Meet Sally Rickard: Lactation Consultant  
• 03:38 What does IBCLC mean?  
• 07:04 Why breastfeed beyond 6 months or a year  
• 10:14 Legal rights for breastfeeding mothers  
• 19:43 Expressing and pumping at work  
• 28:12 Emotional and physical challenges  
• 35:47 Tips for managing sleep and work

Updated mastitis guidelines:

Full guidelines from ABM | Easy to understand guidelines

Find Sally:

Instagram | Website

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.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#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.

 

Today on the podcast I'm joined by Cheryl Ndione, a coach supporting mums to gain clarity and build confidence. I was first drawn to Cheryl on Instagram by her bold statement 'Say No to Mum Guilt!' and I knew I had to get her on the show to talk about it, because I know so many mums struggle with guilt around the decisions they make throughout motherhood.   In the episode we discuss

• What mum guilt means
• Whether dads experience mum guilt
• How to find a bit more time in your day as a mum
• Cheryl's unique method to navigate your way through mum guilt and feel confidence in yourself as a mother

  This was such a great conversation as it made me realise how hard we can be on ourselves as mothers - needlessly! I highly recommend downloading Cheryl's free download How to End Mum Guilt Fast so you can start putting yourself first and start saying no to mum guilt.   Find Cheryl on Instagram. ---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

In this week's episode on Raising Healthy Mothers, I'm discussing six key micronutrients I think are often problematic for mums in growing, birthing and feeding their children. When clients come to me with symptoms of fatigue, low motivation, poor sleep, low energy and difficulty losing weight, these are the topmost nutrients I have in mind.   In the episode I discuss:

• What micronutrients are
• Why you should care about them as a new mum
• The six most important micronutrients you need to know about
• What to do about it if you recognise yourself in the list of symptoms

If you recognise yourself in any of the symptoms I mention, please consider getting help, starting with your GP for some blood tests to see if there's anything to concern about. Please note that none of the information in this podcast is intended to be medical advice, so consult your GP if you're concerned about anything discussed. ---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

In today's episode I'm talking to Chloe Manlay, a fellow nutritional therapist who specialises in acne and skin health, helping women transform their skin from the inside out. This was such a great episode as we talked about how our everyday lives have such a profound effect on our skin - not just nutrition but sleep, stress and our environment. I know skin is often a problematic area for mums after giving birth so I know this is going to be one of those really eye-opening episodes.

In our discussion we talked about:

• The link between the skin microbiome, gut health and the skin

• Skincare products and how they affect the skin microbiome

• How postpartum hormones and becoming a mother can change skin health

• Chloe's 3 pillar approach to addressing the root cause of acne and resolving problematic skin

• How becoming a mother can be seen as a crossroads to make a decision about your health and wellbeing

• 3 simple things you can do at home to start addressing your skin issues

We also had a long chat about stress, self-care and sleep - how important they are for health, yet how difficult it can be to prioritise both as a new mother, and Chloe had some great tips on how to manage everyday life as a mother a little bit better to try and fit them in.

To learn more about Chloe and how she works, find her here:

Instagram: @chloemanlay_skin_nutrition | Facebook Group: Healthy Skin From Within | The 360 Mama Online Postnatal Recovery Programme

---

Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

Sign up for my newsletter and free downloads

Follow me on Instagram

#raisinghealthymothers

Did you love this episode? Please leave a rating and review to help reach more people, and share it with a friend who needs it. The more mums we can reach the better! 

In this week's episode on Raising Healthy Mothers, I'm talking about recovery in the first six months of motherhood. Whereas there's a lot of information on how to have a healthy pregnancy, and even how to recover and cope in the fourth trimester, I believe the healing and recovery continues well into the first 6 months, and even beyond. After the initial period of deep rest and recovery, more active recovery begins, encompassing much more than just the physical aspects of pregnancy and childbirth. At this point we start to discover the sheer mental load of being a mother.

So in this episode I discuss:

• The different phases of recovery in the first 6 months

• The concept of matrescence, or transition into motherhood and what that means for your emotional wellbeing and mental health

• The specific nutrient needs needed in the active recovery period

• How to keep on top of needing to eat nutritious food, while doing all the other mothering you need to do!

I hope this episode helps to start the conversation that mothers continue to be nurtured and nourished, well after the midwives and health visitors have signed you off in the first six months. This is the most fragile and vulnerable time for new mothers - and no matter how strong they seem on the outside, all mums need all the support they can get to maintain resilience through one of the most turbulent times of motherhood.

This episode is a continuation of my series on the very best nutrition in the first 1000 days of motherhood - from conception to toddlerhood. You can listen to the previous episodes in this series here:

• S1E9: 5 Foods to Prioritise in the First Trimester

• S2E1: What to Eat in the Second Trimester

• S2E5: What to Eat in the Third Trimester

• S2E9: What to Eat to Power Childbirth

• S3E1: The First Three Weeks: Recovering from Birth

Today on Raising Healthy Mothers I'm diving a bit deeper into one of the main things that can derail your breastfeeding journey - before it has even started. Now that I've completed my training, it seems really obvious, but it was such a lightbulb moment for me when I learn about it on the Mindful Breastfeeding Supporter Course.

I'm talking about uncovering your infant story. In the episode I'll discuss:

• How we learn a new skill

• What we learn about infant feeding throughout our life

• How our brains can physically change and develop throughout life

• 3 tools to change the way you think about infant feeding to ensure breastfeeding success

I wish I had known about the tools I'll discuss in this episode back when I was still pregnant. I was lucky enough to have a very smooth journey through breastfeeding, but I think it would have helped to sort through my thoughts and feelings around breastfeeding. I know that if things don't turn out the way you envisage, mindset is one of the most important things that can get you through it, and I'm not sure my mindset would have been strong enough!

In the Antenatal Mindful Breastfeeding Course, I guide you through using these tools and help you come up with a strategy to keep a strong mindset, whatever the challenges. To be the first in line to learn about the course, join the waiting list here: https://tashadcruz.com/waiting-list

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Busy Mum? Download my free 5-day Family Friendly Meal Plan and Prep Guide

Soon to give birth? Download my Guide to Eating During Labour and Postnatal Healing Recipes e-Book

Want more energy? Get my 7-day Mini Course straight to your inbox - for all mums whether you’re pregnant, recently given birth or running around after a toddler.

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Today I'm talking about the wonderful world of the breast microbiome - the role breastfeeding plays in populating the baby's gut, how the bacteria get there in the first place and how breastmilk ensures the baby's gut has the right bacteria   In the episode you'll learn:

• The function of breastfeeding for baby and mothers
• How the contents of breastmilk is set up specifically to build a healthy gut in the infant
• Factors impacting the baby's microbiota
• What you can do to ensure your baby's health gut microbiome and give yourself the best chance for breastfeeding success

Breastfeeding is a physical link between mother and baby and can be seen as continuing the work of the placenta during pregnancy. But the benefits of breastfeeding extends way beyond simply nourishment for baby - it plays a really key role in establishing the baby's gut microbiome which influences its health for life.

To find an IBCLC breastfeeding consultant in the UK, follow this link.

To keep up to date on my antenatal and postnatal breastfeeding groups, sign up to the waiting list here.

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In today's episode I'm introducing you to the concept of mindful breastfeeding. I have recently completed my training as a mindful breastfeeding supporter and I'm really excited to begin offering antenatal breastfeeding courses soon.

In the episode I discuss:

• The 4 pillars of mindful breastfeeding

• The foundation of knowledge and understanding that underpins each of those pillars

• How being present and mindful within your breastfeeding journey can help with your connection and bond with your child and might even give you more sleep

To me, the focus on the brain–body connection is an integral part of breastfeeding and parenthood is a vital part of antenatal and postnatal teaching because parental mental health really is a defining characteristic of the whole experience.

Other episodes on breastfeeding and the fourth trimester:

• S3E4 What to Eat for Breastfeeding

• S2E11 What is the Fourth Trimester?

• S3E4 Mindful Breastfeeding with Anna Le Grange

Sign up for the Mindful Breastfeeding Antenatal Course waiting list (launching in early March!)

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Today on Raising Healthy Mothers I'm addressing a question I'm often asked - 'What should I eat when I'm breastfeeding?' It's a really common questions pregnant and new mums ask me, not knowing that it's actually quite a complex answer.   Although a seemingly innocuous question, what underlies it is doubt in their body’s ability to know how and how much milk to produce. I find this sad because it hints at the lack of confidence women have in themselves and lack of wisdom that should have been passed down from past generations of mothers and grandmothers about breastfeeding.   So in today's episode I'm covering:

• Why you probably don't need to worry about your supply
• How breastmilk is made and how breastfeeding works
• Whether what you eat matters
• Specific nutrients that you might need to consider to support breastfeeding

By the end of the episode you'll know what types of foods you might like to include in your daily diet during pregnancy and after giving birth - and the signs to look out for that might tell you things aren't going as well as they could.

Episodes and blogs mentioned:

• How to Optimise a Plant-Based Diet in Motherhood {S3E3}

• Why Vitamin D is Important for Mothers and Babies {S1E7}

• What to Eat for Breastfeeding Success (blog)

Join the waiting list for my upcoming Mindful Breastfeeding and Nutrition Antenatal Course

In today's episode I'm discussing how to optimise a plant-based diet in motherhood. This year almost half a million people signed up for Veganuary - the month where you pledge to go vegan for a month. There is an enormous growing interest in following a plant-based diet for the health of the planet or for animal welfare reasons. And this is certainly reflected in the women I see in practice, speak to on courses or meet on Facebook in parenting groups.   But is it healthy to be a vegan during pregnancy and when breastfeeding? Is it healthy for children to be plant-based? What are the key nutrients that might be missing from a plant-based diet?   In this episode I'll discuss

• The increased nutrient demands placed on the body during pregnancy and early motherhood
• The 5 key nutrients harder to obtain through a vegan diet
• 4 important things to know about optimising a plant-based diet to ensure you're getting the nutrients you need and absorbing them well.

  Being a mum is stressful and the extra nutritional demands from pregnancy, labour and breastfeeding, as well as coping with broken sleep is often not replenished so mums often find themselves in a situation of being in a state of high needs but unable to meet those needs due to lack of time, energy, resources and knowledge to prepare quick and easy nutritious meals. Symptoms of fatigue, low energy, difficulty coping are common regardless of lifestyle, and it's one way our body is telling us (loudly!) that it needs to be looked after and properly nourished.   If you do follow a plant-based diet or are planning to and would like to discuss the impact it might be having on your and your family's health, then I invite you to join me for a free virtual cup of tea via zoom to find out more about you and your challenges: https://tashadcruz.com/work-with-me

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Today I welcome Angela Rake of Zing Wellness to the podcast. Angela is a Pilates teacher specialising in women’s health with a particular interest in preparing for motherhood in pregnancy, postnatal recovery and pelvic floor healing.   This episode was mind-blowing to me and I picked up so many absolute gems of wisdom about physical post-natal recovery. Did you know that 1 in 3 women are walking around with a degree of pelvic organ prolapse after giving birth? And that it takes two years for tissue regeneration and complete healing to take place? Angela questions the perfunctory 6 week check that women get postpartum and takes the long view on healing and recovery after birth.   In the episode we discuss:

• How our pelvic floor muscles work on a day-to-day basis and how it's used during pregnancy that affects how it works postnatally
• How our posture changes in pregnancy and how it affects the muscles around the pelvis
• What pelvic floor dysfunction REALLY is (it's not just about your bladder and bowel!)
• How to integrate pelvic floor exercises into everyday life
• Motherhood movement patterns and functional recovery
• How engaging with your breath helps with the pelvic floor rehabilitation, manages stress and calms your baby

  This is for you if you're pregnant, just given birth, 3 years postpartum, 20 years postpartum. It's for you if you gave birth naturally or by C-section (we talk about how having a C-section causes tightness around the body). It's for you if you're a women and things don't feel right.   Towards the end of the episode, Angela talks through an integrating breath and pelvic floor sequence to help you engage the whole core in the way the core naturally works. This exercise can be started as soon as you've given birth, as long as you have had your catheter removed.   For full guidance through the breathing exercise and the explanation around the pelvic floor, watch the video clips on the  shownotes on my website.   Angela's top tips to start working on pelvic floor rehabilitation:

• Start doing a pilates class, whatever stage you're at
• Get fit for motherhood during pregnancy
• Connect your pelvic floor exercises with the breath

If you have any of these symptoms, you definitely need to think about doing some pelvic floor rehabilitation:

• Any leaking from coughing, sneezing, running or jumping
• Feeling a heaviness, bearing down or weight in the pelvic floor
• Feel like tampons or menstrual cups are falling out
• Sex doesn't feel right or feels different
• Things don't look quite right or the same down there

By the end of the episode you'll know exactly why you need to recover your pelvic floor health, how to breathe and engage your core properly, how to integrate it into your everyday life to help with your postnatal recovery which will benefit you for life.

Find Angela: Website | Instagram | Facebook

For most of my mid-to-late 20s I followed a fairly strict Paleo diet. In many ways, it worked for me. I looked and felt my best.   But things changed drastically for me when I became a mother.   Suddenly I didn't have TIME to cook all the food from scratch. Suddenly I had a fussy toddler who refused most of the food I believed was best for him. Suddenly my body wasn't the most important thing to worry about.   And what happened instead is a much more balanced approach to food.   So in this week's episode of Raising Healthy Mothers, I share my personal journey out of dieting and into a more balanced approach to eat that feels much more loving and kind to myself and everyone around me.   In the episode I discuss...

• My transition from the inflexibility of a Paleo diet to embracing a more balanced and inclusive approach to nutrition.
• The three things I no longer believe about healthy eating, trace my journey from
• What's stayed with me from Paleo, and how it led me to where I am now

I hope this episodes illuminates how things can change over time - often for the better. I couldn't imagine being uptight about food now, and I know my clients appreciate a more realistic approach to eating and food over an uptight one full of restrictions.   Timestamps: 02:39 How my eating habits have changed since becoming a mother 03:47 Relaxing the rules on holiday 04:34 Three things I no longer believe about healthy eating 04:38 The disaster of low calorie diets 08:06 What I learned from going Paleo 09:28 Supplements in healthy eating

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

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#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.

 

Today's episode walks you through the nutrients that will support you recovery in the first 3 weeks after giving birth. These weeks are really important in the healing process and can have a major impact on the whole motherhood journey if they are not taken slowly and gently.  Sadly the tradition of confinement and caring for the mother has become lost in the Western world, and many new parents are not helped through this precious time of healing. In fact, many mums feel quite lonely and isolated as the focus shifts from her as the carrier of the baby, to the baby - at the expense of sense of wellbeing.   In this episode I cover:

• The 3 key aspects of recovery to bear in mind
• My top 5 nutrients to focus on
• My favourite post-natal healing meals

To help you plan your postnatal recovery, I've created an ebook of healing recipes designed specifically to help in this precious time for recovery and rest. The eBook includes the three dishes I mention in the episode, plus many more recipes ideal for postnatal recovery, as well as a meal plan template, a blank shopping list and freezing instructions, so you can plan exactly how you want your postnatal meals to look and how to prepare in advance. Download the recipe eBook here.   This episode is the fourth in my series on the very best nutrition in the first 1000 days of motherhood - from conception to toddlerhood. Previous episodes in this series are: S1E9: 5 Foods to Prioritise in the First Trimester S2E1: What to Eat in the Second Trimester S2E5: What to Eat in the Third Trimester S2E9: What to Eat to Power Childbirth   Links and resources:

• S2E4: Mindful Breastfeeding with Anna Le Grange, the Mindful Breastfeeding Coach
• S2E11: What is the Fourth Trimester?
• To be notified about my upcoming Mindful Breastfeeding Antenatal Course, join the waiting list here.

Today is the last episode in this season - and the last of 2020! So this episode is all about me. Or more specifically - what I do. Because people are often a little bit confused about what nutritional therapy actually is. So today I'm covering:

• What nutritional therapy is
• My approach to health and nutrition, particularly my unique approach to working with mothers
• The 4 core systems in the body I focus on during a consultation
• The 5-point star that underpins good health that I work on with my clients
• What working with me looks like

  If by the end of the episode you're inspired to look into working together, you'll know that the first step is to book in for a free virtual Tea with Tasha session for a chinwag. Over a virtual cup of tea we'll talk about your challenges and how you’d love to feel instead. By the end you will:

• Understand how your diet could be making you feel rubbish
• Discover what specific foods to add in start feeling better
• Learn a couple of simple strategies to level up your meals so you can stop missing out on important nutrients

To book in, follow this link: https://tashadcruz.com/work-with-me   I look forward to speaking to you! ---

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Today I'm answering a question that most people don't even think to ask - because it's barely discussed as part of your standard antenatal care! Yet it could be one of the most important steps towards truly coping and ultimately flourishing as a mother. In fact, most mums I know say 'I wish someone had told me how hard it would be in the early days.' It might be impossible to truly get across what it's like, but I hope that by understand what the fourth trimester is - and truly honouring it - then this most difficult time can perhaps be made a little easier.   In this episode I'll cover:

• What the fourth trimester is
• The three distinct phases of the fourth trimester
• Four coping strategies so you can emerge stronger and calmer (the last is the most important!)

I hope that by listening to this episode you feel a little more prepared for the challenges of the first three months. And if you have already had a baby, perhaps it will help you make a bit more sense about why things were the way they were in those early days.   Links and resources:

• Heng Ou The First Forty Days: The Essential Art of Nourishing the New Mother
• Safe co-sleeping guidelines from the Lullaby Trust
• Carrying Matters The Fourth Trimester
• Mindful Breastfeeding episode with Anna Le Grange
• Tea with Tasha - join me for a free virtual cuppa
• Download the Postnatal Planning Checklist

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If you're a mum to be, a new mum or a mum of a pre-schooler, I'm offering free Tea with Tasha sessions for mums who need a cup of tea and a good chinwag to sort out their health niggles. Over a virtual cup of tea we'll talk about your challenges and by the end you will:

• Understand what might be missing from your diet that could be making you feel a bit rubbish
• Discover what food to eat to make you feel better
• Learn a couple of meals you can add to your repertoire so you don't keep missing out on it

All done in the time it takes to drink a cup of tea while it's still hot - for once! Book in here.   ---

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In today's episode, I welcome Judi Craddock, the Body Confidence Coach, onto the show. Judi helps women to stop chasing the perfect body and embrace the one they're in now. In the episode we talked about:

• Judi's struggle around body image and confidence, which started when she was 7 years old

• What body confidence means

• Why mums feel so much pressure to return to their pre-pregnancy body

• Why getting past body image issues can change the experience of motherhood

• Why role modelling is so important for our children, especially our daughters

Judi ends with two great tips for building body confidence straight away:

1. Start a gratitude practice - appreciate the everyday things your body does for you and notice how your body feels when you hug your child or lie in a bubble bath.

2. Create a body-safe environment - become aware of your media consumption and how it affects the way you perceive yourself and your body. Think about who you spend your time with and what sort of conversations you have with them, and how that informs the way you think about your body.

This was one of those episodes that I think should be compulsory listening for all new mums because Judi came across as such a compassionate person on a mission to break the vicious cycle around body image that can often start in childhood. If you've ever had any doubts or worries about the way you look during pregnancy or after  giving birth, this is the one for you.

Join Judi’s tribe:

• Book: The Little Book of Body Confidence
• Facebook group: The Body Confidence Journey

Find Judi: Website | Facebook

Read my blog post on postnatal weight loss: What Every New Mum Needs to Know About Weight Loss

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In today's episode I'm discussing what to eat during labour. This is probably one of the most neglected areas when it comes to nutrition in motherhood! Back when I was pregnant with my son, my doula and hypnobirthing teacher taught me her Chewing Timeline - what to eat in each phase of labour. I've taught it on courses and to my clients ever since. It wasn't something they'd considered before and it was a lightbulb moment for them - just like it was for me!

So that's what I'm sharing this week. In this episode you'll discover:

• Why not preparing to eat during labour could be a big mistake for many people

• The 5 key nutrients for childbirth and recovery

• The 3 phases in the chewing timeline - and what to eat in each to power your labour

• The importance of preparing more than you think you need - and how to do it.

Few mums receive advice on preparing for labour from a nutrition point of view, and few will think to ask about it. But I think this is a major missing piece of the puzzle, especially given the link between birth trauma and postnatal depression, and the role that good nutrition can play in guarding against these things from an energy and mental health point of view.

Links and resources:

Batch Cooking eBook

Chewing Timeline

Calm HypnoBirthing by Sophie Kirkham

Today I'm talking to Ruth Watson of Ecologico UK. She helps people people live more sustainably through education, sustainable retail and responsible gifting. In this episode we discuss:

• How becoming a parent means entering a consumerist world with very emotive advertising and making choices you've never thought of before

• How parenthood is often a time when we start thinking about the impact we're having on the world and what we're bringing our children into

• Second hand stuff for children and the stigma that can surround it

• Breastfeeding as a sustainable option and what you can do make it even greener

• How to make sustainable choices without putting too much pressure on an already stressful time of life

This is a slightly different focus than usual as it's less about mum's health and wellbeing, but given the interest in leaving a lighter footprint, I think it's interesting to learn more about living more sustainably. Plus, it's a topic I'm passionate about and love learning more about it!

But what drew me to Ruth is her practical, no-nonsense approach. She's very down-to-earth and not all or nothing in her approach - she's all about making small, practical changes on a regular basis that adds up over time.

Resources and links mentioned:

• Breastfeeding and Zero Waste blog post

• 30 Days Greener Challenge

• Eco Starter Kits

Find Ruth: Website | Instagram | Facebook | Facebook group: Let's Go Ecologico! | Positive Wellbeing Podcast

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In today’s episode I discuss how the immune system changes in motherhood and explore the key ways you can support your immunity through diet and lifestyle. In motherhood, a responsive immune system is needed to ensure good physical, mental and emotional recovery throughout motherhood, especially immediately after giving birth.  In the episode I cover:

• The different ways the immune system responds for women and men
• How the immune system is affected by our environment
• The immune system in pregnancy
• Gut health and immunity
• Autoimmunity, especially in the first year postpartum
• What to eat to build a healthy immune system in motherhood

This episode will help you understand why focusing on the quality of your food and the lifestyle choices you make can affect your immune system, your recovery from pregnancy and childbirth and potentially your health for life. Immune health in early motherhood needs to centre around physical, mental and emotional aspects to ensure a full and healthy recovery. I believe this is hugely undervalued, yet easily resolved with sufficient rest, the right food and hydration guidance and enough support from the wider network.   Resources mentioned:

• Immunity: The Science of Staying Well by Jenna Macciochi 
• Why Vitamin D is Important for Mothers and Babies

Today I talk to Emma Cottam of Isabella and Us and founder of the Positive Wellbeing Magazine and Podcast. Emma wears many hats - she’s a speaker, writer, editor, designer and photographer. She started her business, Isabella and Us, when her daughter was just4 weeks old and then founded the Positive Wellbeing Zine and Podcast for Mums nine months later.   We talked about:

• How she came to start a business within 4 weeks of giving birth
• Why positive wellbeing for mums is needed 
• How being creative gave her an outlet away from being a mum that she really needed 
• Why buying stuff for the parents is more useful than stuff for the baby
• The fact that giving birth to a baby is also a rebirth for the parents
• What Emma would tell her pregnant self if she could go back in time, and her three top tips for preparing to becoming a mother

Emma was really honest and open around her experiences as a mother and candid about her struggles to bond with her daughter and the ongoing work she is doing to establish that relationship with her. I found it heartbreaking at times, but I’m so grateful to her for sharing her experience to help normalise the whole spectrum of feelings you can experience as a mother. I find it amazing that despite her experiences during pregnancy and postnatally, she’s still very positive about how she’s grown and developed as a result of the experience and that it’s led to how she is as a person. Even more so that she has turned into a mission to promote positivity and help other mums access resources to remind them they are winning as a mummy - the core message in everything she does.    This was a powerful episode to record and I was reminded once again how strong we mums really are.   For the full shownotes, go to: www.tashadcruz.com/podcast/positive-wellbeing-for-mums   Find Emma: Website | Instagram | Facebook | Positive Wellbeing Zine | Positive Wellbeing Podcast ---

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In today’s episode, I’m presenting the third in my series on Nutrition in the First 1000 Days, from conception to age 2. This is when the greatest development and growth happens for your child - but just as much as they  need to be nourished, so do you! Today I’m discussing nutrition in the third trimester and I’ll cover:

• The growth and development your baby is going through {4:50}

• The key nutrients to think about during the third trimester {8:29}

• The changes you are experiencing {9:54}

• Common symptoms during the third trimester and how to manage them naturally {10:46}

• A sneak peek into what you might need to think about AFTER giving birth {22:53}

• The top five foods to eat that will keep you and your baby nourished {24:32}

The focus in the third trimester is as much on what YOU need as what to eat for your baby’s growth and development. Of all the trimesters, this is the one to really pay attention, because at this point you want to be building strength and nutrient reserves to power your labour, ensure breastfeeding gets off to a good start, and build resilience for the stress of early motherhood.   All of these start with the food you eat!

Download my free Guide to Batch Cooking and Postnatal Planner

See also:

• 5 Foods to Prioritise in the First Trimester
• What to Eat in the Second Trimester

Read the transcript of this episode on my website: https://tashadcruz.com/what-to-eat-in-the-third-trimester

Book a free 30-minute Health Check with me: https://p.bttr.to/2sc5G1C

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This week I talk to Anna Le Grange, the Mindful Breastfeeding Coach, about breastfeeding. Although I talk about mindfulness a bit, I’d never really thought about connecting it directly to breastfeeding until I came across Anna, but it makes complete sense! In this episode we discuss:

• What mindful breastfeeding means and how it can make the difference in the breastfeeding journey.
• Breastmilk as a living substance and its benefits for mum and baby.
• The expectation the body has to breastfeed as a normal part of the motherhood process after pregnancy and childbirth and what that means for healing physically and mentally.
• The statistics around breastfeeding in the UK and why they are so low.
• The language used around breastfeeding and how that contributes to the polarisation, guilt and shame surrounding decisions mums make around how they feed their baby.

Although Anna had a straightforward breastfeeding journey with her first two children, she struggled with her third, even as an experienced paediatric nurse and breastfeeding supporter. It gave her the opportunity to experience first hand the emotions and difficulties many mothers face when struggling, and ultimately inspired her to develop her mindful approach to breastfeeding.    For the full shownotes, go to: www.tashadcruz.com/podcast/mindful-breastfeeding-anna-le-grange   Website (for parents) | Website (to train as a breastfeeding supporter) | Instagram | Facebook | The Mindful Breastfeeding Book ---

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Is good gut health the key to feeling more energised and healthier?   This week on Raising Healthy Mothers I dive into why gut health is the foundation to more energy and good health, especially in motherhood. I discuss...

• How stress and sleep impact your digestion
• Why mindful eating is key for a happy gut
• What to look for in your poo
• The 5R programme for good gut health
• The importance of how and where you eat as well as what you eat
• What to eat for good gut function
• What to consider before starting an elimination diet

I pack in a lot in this 25 minute episode! If you have any digestive issues or wondering why you can't get to the bottom of low energy, weight gain and stress then this episode might give you a clue!

Timestamps:

• 01:12 The Importance of Gut Health
• 02:43 Signs and Symptoms of Gut Dysfunction
• 07:06 The 5R Program for Gut Health
• 08:44 The Gut-Brain Connection
• 10:19 Mindful Eating and Its Benefits
• 13:58 Foods for Good Gut Health
• 18:24 Foods to Avoid and Elimination Diets

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.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#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.

 

In today’s episode I’m discussing one of the biggest challenges of motherhood: Sleep. Not baby’s sleep, mum’s sleep. Many people expect mums to be tired and exhausted in the early days, but are often rudely surprised by the fact that broken sleep continues for many more years! And as a result many mums accept their lot and resign themselves to the fact that perhaps sleep is just not for them right now. But is that really true?    Although our children may be responsible for waking us in the middle of the night, I believe that there are many things we do ourselves that sabotage our own sleep. The way we spend our time and energy during the day makes a difference, and often gets in the way of a good night sleep. In fact, often we set ourselves up for terrible sleep from the very moment we wake up (or more likely, woken up!) in the morning.   So in this episode I’m sharing:

• The health effects of chronic sleep deprivation
• The 3 factors that determine sleep and how you might be working your own biology to sabotage your sleep
• Five ways to get better sleep starting from today

  I think sleep is really important and we don’t need to just accept that we just won’t get much sleep again. We all know that we are calmer, more patient, more motivated, more engaged and focused parents when we feel rested and have more energy. You don’t have to resign yourself to watching your children grow up from the sidelines simply because you don’t get a good night sleep!   There are many major health issues that arise from regularly getting fewer than 6 hours of sleep a night:

• Destroys the immune system
• Doubles the risk of cancer
• Determines whether you’ll develop Alzheimer's
• Disrupts blood sugars so you look diabetic (even if you’re aren’t medically diagnosed)
• Increases chance of heart attack and stroke
• Causes weight gain, even if you’re dieting

And on a more prosaic note - the number of road accidents caused by not enough sleep exceeds those caused by alcohol and drugs combined. Most of us know very well not to drink and drive or drink first thing in the morning before going to work…so we should view a lack of sleep in the same serious light in terms of the risk    By the end of this episode you will have practical steps to improve the quality of your sleep so that you feel better rested and have more energy to be the engaged, patient, fun mother you always hoped to be.   Shownotes at: http://www.tashadcruz.com/podcast/5-steps-to-better-sleep Safe bed-sharing guidelines: https://www.lullabytrust.org.uk/safer-sleep-advice/co-sleeping/ Book a free 30-minute Health Check with me: https://p.bttr.to/2sc5G1C ---

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Today I welcome Laura Coleman of Be.Modern Meditation onto the podcast. Laura is a meditation expert who started meditating when her own two children were quite young and discovered the profound, life-changing effects meditation had on her and her family.

In this episode we talk about:

• How Laura started meditating and how it caused a powerful shift in her parenting method
• The science of meditation and the physiological changes your brain goes through when you meditate...and equally why it sometimes feels impossible to control our reactions
• How meditating can help mothers in the early days
• How to get started and stick to a routine

This is the sort of episode I wish I could shout about from the rooftops and distribute to every mum as they leave the maternity ward, because I think it’s really just so important, and could make all the difference to how we experience motherhood.   I was really inspired to get going with a regular meditation practice after this episode, and I hope it inspires you too.   Laura's top tips to get started on meditation:

• Download the Insight Timer app and listen to her 5-minute meditation
• Set yourself a challenge to listen to the meditation once a day for three days or a week
• Find a community for support and accountability (Laura runs a free Facebook group)
• Start where you are - don't try and change your routine to make it happen; fit it into the day where you can naturally bolt on a meditation
• Let go of needing it to be perfect - do it wherever you are

Since our interview, Laura has launched a free short course called Ninja Mind Skills Training Series which I highly recommend signing up to as a starting point!

Find Laura: Website | Facebook | Instagram | Ninja Mind Skills Training Series

Shownotes at http://www.tashadcruz.com/podcast/meditation-modern-motherhood-laura-coleman

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Welcome to the second season of Raising Healthy Mothers! Today's episode is the second in my series on Nutrition in the First 1000 Days - covering the very best you can eat in the early days of motherhood for you and your baby - from conception to two years postpartum.

Today I'm talking all about the second trimester. This is usually considered the 'golden months' of your pregnancy - your skin starts glowing due to the extra blood volume near the surface and your hair starts looking at its very best. Hopefully your early days of nausea and sickness are behind you too, and your appetite has returned!

In this episode I'm covering:

• The growth and development your baby goes through in the womb
• Common symptoms experienced in the second trimester and how to manage them naturally
• The key nutrients to consider to support your baby's growth and your nutrition needs
• The top five foods to eat that will keep you nourished

One really awesome way to stay nourished and pack nutrients in easily and quickly is by drinking smoothies regularly. To download my guide to smoothies, including 15 recipes to get you started, follow this link: https://tashadcruz.com/smoothies

Full shownotes at: www.tashadcruz.com/podcast/what-to-eat-in-the-second-trimester

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What if we stopped seeing self-care as a special favour to ourselves, but something as necessary as food and sleep? I have a bit of a love-hate relationship with the concept of self care. I think the idea behind it is great, but I hate that it puts the onus on us to do some sort of grand gesture for ourselves, when genuinely we barely have time to even just go and have a shower!

So in this episode I’m introducing what I call mini me-moments, and I explain why I think they could be the game changer for you when it comes to motherhood. I discuss:

• Why it’s important to find time for yourself

• How to find that time

• How to make it work for you (not anyone else)

• How to make it stick

• Practical suggestions on what to do in the time that you have

If you’re impatient and need to skip ahead to the bits that really interest you, here’s the time-stamp:

• 0:50 What this week’s episode is about

• 2:08 What I share in this episode and my experience with an 18-month-old toddler

• 5:09 How what I’m going to share could completely change your motherhood

• 6:50 Why identifying whether you’re an introvert or extrovert can help

• 8:02 How to identify whether you’re an introvert or extrovert

• 9:03 Mini me-moments - what are they?

• 9:50 How to find time for yourself

• 11:01 How to make it work in the time you have

• 13:38 Finding mini me-moments and examples

• 14:48 How to make it stick

• 15:10 Ideas for introverts and extroverts for mini me-moments

• 16:42 What to do in half an hour once a week or a couple of hours once a month

• 17:50 Why doing it regularly is going to make you a better mum

• 18:39 Episode summary

• 19:42 How I help mums with self-care

If you want to stop sleepwalking through motherhood and actually enjoy it, book in for your free call. Or if you prefer to email me for more information, you can contact me via my website.

Full shownotes, including a transcript of the episode is available on www.tashadcruz.com/podcast/how-to-find-time-for-yourself-self-care

Today I’m discussing home births with Samantha Gadsden who is a doula based in Wales but works all over the UK virtually. We covered so much more than just home births though! We discussed:

• The safety of home births, transfer to hospital rates for first time mothers, and reasons for transfer

• The risks around births in general

• Alternative options for pain relief during birth

• What a doula is and how they support women throughout the childbearing year

• The importance of continuity of care, which is often sadly missing in the UK during pregnancy and childbirth

This is quite a personal topic for me because I gave birth to my son at home which, as a first time mum, is fairly unusual. It turned out to be an amazing experience - exactly what I could have hoped for in giving birth.

Sam has a huge wealth of knowledge and experience so this episode is full of really interesting information, especially if you’re considering a home birth or hiring a doula. We actually talked about a lot more than what ended up in this episode!

Find Sam: Website | Facebook | The Birth Activists (Podcast) | Home Birth Support Group UK (Faceook Group)

Sam’s blog, with unusual positive birth stories.

Full shownotes at: www.tashadcruz.com/podcast/home-births-samantha-gadsden

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Today I talk to Sarah of South London Sling Library about babywearing and slings. We covered so much more than that though! We talked about:

• Why babies love to be carried so much (hint: it's in their biology, you're not doing anything wrong!)
• How we are designed as a species to carry our baby
• How wearing your baby affects your hormones
• Why keeping your baby close makes them feel safe
• Normal infant behaviour and why society is so out of kilter with it
• The importance of tea as a new mother
• How to choose a sling for a newborn
• How to get help with babywearing

I think using a sling, especially in the early days of motherhood, is one of the kindest things you can do for yourself as it allows your hands to be free to do other things like drink tea! This episode is a must-listen for pregnant and new mums, especially if you are having trouble calming your baby during the day.

Find Sarah: Website | Facebook | Facebook group

Blog post on why babies cry in a sling: https://southlondonslings.co.uk/2020/06/22/why-does-my-baby-cry-in-the-sling/

Full shownotes available at: www.tashadcruz.com/podcast/babywearing-south-london-sling-library

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When I talk to women about nutrition during pregnancy, they can often reel off exactly what they’re not allowed to eat or drink (Alcohol! Brie! Paté!). And it’s true that when you search ‘What to eat during pregnancy?’ you often get long lists of food to avoid. And you might also get articles telling you to ‘eat a healthy, balanced diet’.

But is there anything specific you should be eating at different trimesters?

It turns out that yes, you can be quite targeted when it comes to focusing on specific food that supports the different rates of growth and focus of development at each trimester. So over the next few months, I’m dedicating the first episode of each month to specific nutrition that will support your baby’s growth and your health as your body changes to accommodate. I’ll follow you through the first 1000 days of your baby’s growth - from conception to age 2.

In this episode I discuss the 5 top foods to prioritise in the first trimester. I’ll cover:

• Your baby’s journey from a tiny cluster of cells to a foetus growing in your womb

• How your food can support different aspects of growth during each month of the first trimester

• The key nutrients to focus on throughout the first trimester

• The top five foods to eat in the first trimester

If you’re impatient and need to skip ahead to the bits that really interest you, here’s what I tell you and when:

• 2:15 What I’ll share in this episode

• 2:45 Why you need to start being healthy when you’re trying to conceive

• 3:55 Your baby’s journey from fertilisation to implantation and the changes he goes through

• 5:20 The changes your baby goes through in the first month of the trimester

• 6:30 What happens in the second month of the trimester

• 8:40 What happens in the third month

• 11:00 Key nutrients throughout the first trimester

• 12:50 Why your prenatal supplement isn’t enough to rely on

• 14:10 Top five foods to eat in the first trimester

• 15:42 How to pack in nutrients when you’re dealing with morning sickness

• 16:30 The two REALLY important food to eat (and why you might have brain fog)

• 18:14 Summary and recap

If you’re trying to conceive or recently found out you’re pregnant and want to find out how good nutrition can help you and your baby grow together, book in a free 30-minute Healthy Pregnancy Audit phone call with me. Or if you prefer to email me for more information, you can contact me here.

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Today I welcome Milly from byRuby to the podcast. byRuby is a healthy frozen meals delivery service with an awesome range of food, including a box specially put together for new parents.   In our chat we talk about:

• What healthy means to Milly and how it informs the values and ethos at byRuby
• What new mothers need when it comes to food after giving birth
• How byRuby choose and develop their dishes and recipes and their flexitarian approach
• The influence of our grannies who were brilliant cooks and able to whip up great homemade food at the drop of a hat
• Milly’s top tips for new parents preparing for the postnatal phase

After we recorded the interview, Milly sent me a box of her favourite dishes from their range so I got to taste their food and I loved it. It tasted homemade, like something I would make myself, full of great quality ingredients, comforting and nourishing. I really wish I’d had a stash in my freezer after I gave birth!   If you’d like to give byRuby meals a try, use the code TASHA15 to get 15% off your first order. 

Find byRuby: Website | Facebook| Instagram

New parent box: https://byruby.co.uk/collections/all/products/new-parent-box

If you’re looking for inspiration on filling your freezer with your own food, I’ve prepared a free Guide to Batchcooking you can download. It includes how to prepare for your batch cook, top tips and mistakes to avoid and recipes to get you started.

Full shownotes, including highlights of some simple changes you can make to improve your mood available at www.tashadcruz.com/podcast/postnatal-freezer-food-byruby

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Did you know that at least 20% of adults and children in the UK are deficient in vitamin D? And that if you're pregnant or breastfeeding you're at a greater risk for deficiency?

This week I'm talking all about vitamin D and why it's so important for new mums, but also why it's so hard to get hold of! I cover:

• Why we need vitamin D
• What happens if you're deficient in vitamin D during pregnancy and early childhood
• Where to get vitamin D from
• Factors influencing your ability to produce vitamin D
• How, why and when to test for vitamin D
• When supplemented might be needed

A couple of weeks ago I do my bi-annual vitamin D test. And was a bit surprised when the results came back inadequate - my levels are normally double what I currently am! So I'm now on a quest to put that right for myself...and make sure it doesn't happen to you too!

If you're curious about your vitamin D levels, or worried that you might be low, I'm offering a vitamin D coaching package. Included in the package are:

• An at-home finger prick test for vitamin D
• A 30-minute coaching call with me to discuss results and diet and lifestyle changes you can make to up your levels
• Discount on supplements
• Option to add on a 6-8 week review for a follow up test and plan adjustment

I've also prepared a vitamin D cheat sheet for you to download to check whether you might be at risk, how to increase your vitamin D intake, and how to choose a supplement. To get your download, go to https://tashadcruz.com/free-stuff to sign up to my mailing list and get access to all my current free downloads.

Today I'm speaking to Claudia Smith, a fellow nutritional therapist and positive psychology coach who specialises in depression.   We covered so much in this episode - here are the highlights:

• What depression feels like when you're going through it
• How nutrition and diet changes helped Claudia to improve her symptoms of depression
• The realities of motherhood, and how hard it really is
• Causes and risk factors of depression in motherhood, and how the guilt of depression can add to the burden 
• Simple nutrition and lifestyle changes you can make to help improve your mood

Please note, if you do feel like you’re struggling with your mental health, please speak to your GP, midwife or health visitor in the first instance. There is a lot of support available for mothers and your healthcare team is the first port of call to get the medical support you might need.

Find Claudia: Website | Podcast| Instagram

Full shownotes, including highlights of some simple changes you can make to improve your mood available at www.tashadcruz.com/podcast/depression-and-motherhood-with-claudia-smith

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Ever wondered if you're wearing the correct bra size? Have your boobs changed since becoming a mother but you can't face going to get properly fitted? And have you started to avoid the mirror because you struggle with how your body has changed? This is the episode for you. This week I talk to Chantelle Garood, an expert lingerie fitter who shares her journey into the lingerie business and how she gained the confidence to start a mid-size body positive Instagram account supporting women to find their perfect bra. In the episode we discuss...

• The importance of wearing the correct bra size and common misconceptions about sizing
• How your boobs change in motherhood
• Body positivity for mothers navigating post-pregnancy changes
• Self-love and the power of positive talk and mirror work
• Practical tips on choosing and wearing the right bra size

  Find Chantelle on Instagram @thebraexpert for more tips, reviews, and insights on everything bras and body positivity.   Timestamps: 01:49 The struggles of bra shopping and why getting fitted is important 04:54 Chantelle's journey into lingerie 07:54 How your boobs change throughout motherhood 16:37 Finding body confidence and navigating social media for body positivity 22:23 How to embrace your body as a mother 25:07 Tips for boosting body confidence in motherhood 29:02 How to put on your bra properly 32:45 Finding the perfect bra size 34:54 How to get help with your bra fitting from Chantelle

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.

To download your free guide to more energy in 10 days, head to www.tashadcruz.com/more-energy.

#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.

 

In today’s podcast I talk to Sarah Hanks a yoga teacher with a special interest in supporting women, particularly during pregnancy and postnatally.    Our chat was quite wide-ranging. We talked about:

• what sort of exercise is (and is not!) suitable during the postnatal period
• how becoming a mother encourages a softer, more feminine side, that is no less powerful than the masculine side
• the role of breathing in calming the nervous system
• how to choose a postnatal yoga class
• what self-care means and whether it’s useful for mums as a concept

Find Sarah: Website | Sunflower Centre | Instagram

Full shownotes: https://tashadcruz.com/podcast/postnatal-yoga-with-sarah-hanks

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Today I talk to Charlotte Hammond of Charlotte’s Village, a birth and postnatal doula with a particular interest in maternal mental health, especially beyond the first year postpartum.

In this episode we discussed:

• What a postnatal doula does and how she can play a role in a mother’s wellbeing

• Why looking after your mental health as a new mother is important

• When postnatal depression or mental health problems can happen

• How to prioritise self-care and find me time

Find Charlotte: Website | Instagram | MumTalk

Full shownotes: www.tashadcruz.com/podcast/maternal-mental-health-charlotte-hammond

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In today's episode I talk to Sally Wade of Treat Trunk, a healthy snack box service. 

We talk about:

• Sally's journey through bingeing and how she came to start a healthy snack box service
• What makes a healthy snack
• Why snacking is so important for new mums
• How mum guilt can get in the way of self-care

Find Treat Trunk: Website | Instagram | Facebook

For full shownotes, go to www.tashadcruz.com/podcast/healthy-snacking

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