You finally get a pocket of time to yourself… and then spend the whole thing deciding what to do with it.

By the time you've scrolled through WhatsApp, picked up a stray sock, and stood staring at the kettle, the moment's gone. You were desperate for rest... so why didn't it feel restful?

This week's episode explores what's really making rest feel impossible, even when you're doing "all the right things". If you've ever thought, "Why can't I switch off?", this one's for you.

In this episode, I talk about:

• Why your nervous system doesn't register "rest" as safe anymore

• How mental load is quietly draining your capacity all day

• The link between emotional labour and feeling like rest doesn't count

• What true rest actually looks like in this season of motherhood

• Three gentle ways to make your body feel more supported this week

• The dinner planning tools that can take something off your plate (literally)

If dinner is one of the biggest drains on your energy, Dinner on the Table can help. It's my complete system for planning nourishing meals in a way that fits around your life, including how to use up leftovers, prep smarter, and stop reinventing the wheel every night.

And if that still sounds like too much? The Weekly Table does the thinking for you, with 5 meal ideas sent straight to your inbox every Friday.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

#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.

It's 5 o'clock and you're staring at the fridge looking for inspiration. You're out of energy, out of ideas, and dinner still needs to happen. You wanted to cook something nourishing — but now you're wondering what on earth to do with that butternut squash you bought three days ago with good intentions.

If dinner has become the hardest part of your day, this episode is for you. This week, I'm exploring why dinnertime feels like such a pressure point — and why the problem isn't your organisation, your motivation, or your (lack of) meal plan. I'll share what's really going on when sugar cravings creep in, and how you can bring more ease to feeding your family without needing a complete overhaul.

In this episode, I talk about:

• Why decision fatigue hits hardest just before dinner
• What late-afternoon cravings are actually trying to tell you
• How the invisible work of motherhood quietly depletes you
• The grief of the gap between how you thought it would feel — and how it is
• Why meal planning feels helpful in theory, but impossible in practice
• One simple shift that can take the pressure off your plate

If you're ready for dinner to feel less heavy, download my free guide: Hassle-Free Template Meals.

Discover my 6 flexible meal formulas, each with 7 flavour ideas, designed to help you cook in a way that works for your real life. It's not about getting it perfect. It's about making food decisions feel lighter.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

#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 this episode of Raising Healthy Mothers, I share a story I came across of a mum in her early 40s who was told to go on antidepressants and have CBT when she went to her GP with what she thought was symptoms of perimenopause and was wondering about HRT.

This was a frustrating experience for her, so in this episode I talk about:

• Why symptoms of perimenopause can start earlier than many expect
• What's happening with your hormones beneath the surface
• How symptoms like brain fog, migraines and anxiety reflect your body recalibrating, not breaking down
• Why short appointment times make it tricky for GPs to fully explore what's going on at an early stage
• The small nutrition and lifestyle tweaks that can help you feel more balanced and resilient

If you are noticing changes in your cycle, mood or energy, please do speak to your GP, and if you would like support to explore the nutrition and lifestyle side of perimenopause, you can find out more about working with me 1:1 at tashadcruz.com.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

#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.

It's Halloween, which means pumpkins, costumes… and a mountain of sweets about to take over your house. If you've ever found yourself hovering over your child's treat bucket wondering, "Should I let them eat it all? Should I ration it? Should I hide it behind the kale?", then this episode is for you.

This week, I'm unpacking the big Halloween sugar dilemma – not with guilt or control, but with calm, practical guidance on how to help your children build a healthy relationship with food. I'll share how I approach Halloween in my own home, what I say to my kids about sugar, and how to help them tune into their bodies so they can enjoy treats without guilt or obsession.

In this episode, I talk about:

• What to do when your child brings home a mountain of sweets

• How to talk about sugar without using words like "good" or "bad"

• When (and why) to limit sweets for toddlers under two

• How to help older children learn self-regulation around sugar

• What to do when you're the one tempted by the leftover sweets

• Why these moments build long-term food trust and calm around eating

If every mealtime feels like a battle, or you're struggling with a fussy eater, my on-demand workshop How to Feed Your Fussy Toddler will help you bring more calm to your table. It's £25 and you can watch it in your own time, in short, easy-to-digest sections.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

#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's episode is a little different — it's an Ask Me Anything. These are the kinds of questions that come up inside my Resets, in The Weekly Table community and with 1:1 clients — the everyday, real-life questions about food, cooking and staying well when life feels full-on.

As always, there's a running theme through my answers: it's not about perfection. It's about flexibility, instinct, and finding what works for you.

Here's what we cover in this episode:

• Whether you should follow a meal plan exactly or just pick and choose what fits your family (and how I really feel about meal plans)

• If shop-bought foods like falafel, soups or sauces are "good enough" — and what to look for on the label

• The truth about mushrooms — are the exotic ones really better for immunity, and what's actually hiding in the stalks of your chestnut mushrooms

• Simple swaps for "wellness" ingredients like cacao nibs and enoki mushrooms, without losing their benefits

• Whether it's OK to fall asleep to a podcast and how to make your bedtime phone habits less disruptive

• Freezing ginger, garlic or lemon — does it change their nutritional benefits?

• How to stay on top of cooking and meal planning when life feels chaotic (including why progress over perfection always wins)

If you love this kind of practical, gentle food chat, you'll love The Weekly Table — my weekly meal-plan subscription that's more like a guide than a rule book. Each week you get:

• Real-life, family-friendly meal plans

• Flexible prep tips and leftover ideas

• Nourishing recipes for when you've got 30 minutes or less

Join via Substack: https://tashadcruz.substack.com.

And if you have a question you'd like me to answer in the next AMA, send me a WhatsApp message — I'd love to include it.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

#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.

You probably already know what to do to feel healthier: eat more veg, get enough sleep, move your body, drink some water.

But if you're anything like most mums I work with, the hardest part isn't knowing what to do. It's finding the space and energy to actually do it.

In this episode, I'm talking about what happens when you finally put your own needs first, not in a grand, self-care-day kind of way, but through small, steady actions that build resilience and help you feel more in control of your health and your life.

You'll hear real stories from clients who moved from exhaustion to energy: one who went from "I'll never have time to run again" to completing her first marathon, another who broke the afternoon sugar-crash cycle, and one who found the strength to start working out again after years of burnout.

In this episode, we cover:

• Why knowledge alone isn't enough to create real change

• How small, consistent shifts can transform your energy and calm

• The power of eating for steadiness — especially at breakfast

• What resilience looks like in everyday mum life

• One simple mindset shift to start prioritising yourself today

If you missed the Winter Wellness Reset, my Gentle Nutrition Kickstarter is the perfect next step — a short, focused way to get personalised tweaks that boost your energy and help you feel stronger heading into winter.

Find out more here.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

#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, we're talking about how to make this winter feel different from last year — no more resigning yourself to catching every bug your kids bring home. It all starts with being prepared. When your kitchen, mindset, and freezer are ready, you can move through winter feeling calm and resilient instead of frazzled and depleted.

In this episode, I share:

• The key difference between powering through winter and feeling steady and strong
• How to stock your pantry and freezer so you can throw together immune-supportive meals fast
• Why soups, stews, and stocks are your body's best friend when illness hits
• How to use freezer dump bagso make nourishing meals effortless
• Simple prep steps to take this weekend to feel more in control when the next cold arrives

If you're ready to stop being knocked flat by every cold and start feeling stronger, calmer, and more resilient this season, join the Winter Wellness Reset.

In just two weeks, you'll learn exactly how to support your immune system, nourish your body, and prepare your kitchen so you can finally get through winter well.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast. Subscribe to my YouTube channel @tashadcruz⁩, leave a comment and a thumbs up.

#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.