Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Time Management, Stress Management, Strength Training – Détails, épisodes et analyse

Hey Mama!

Are you searching for easy Mediterranean recipes?

Do you feel stuck on how to put together something that resembles a Mediterranean dinner?

Are you looking for an easy way to streamline your weekday dinners so you can have more Mediterranean foods?

In this episode, I will discuss the 4 elements that help me put together a Mediterranean meal at our home.  I then have 3 easy options that I can do with the basic 4 elements that I have either bought or prepared in advance.

Mediterranean food blends vibrant flavors with powerful health benefits, supporting eating well, blood sugar balance, and overall wellness. Simple Mediterranean diet recipes—tzatziki, Greek salad, chicken shawarma, and hummus—can create easy, family-friendly meals like bowls, wraps, and pizza. Beyond food, be encouraged to live your life yielded to the Holy Spirit, serving others right where you are. With good time management, these meals reduce stress, support stress management, and pair beautifully with a healthy lifestyle that includes movement and even strength training.

Scripture reference in this episode:

Ephesians 2:10

Easy Chicken Shawarma recipe HERE

Easy Tzatziki recipe HERE

If you enjoyed this episode, please share this with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider HERE

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Instagram -＞@susanro.rest

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Become an Insider right HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Hi Friend!

Are you wiped out and feel totally drained?  

Do you feel like you are always running around with no margin?

Is anxiety, overwhelm, and stress dominating your days on a daily basis?

In this episode, I’m sharing what you can do to banish the burnout, stress and anxiety that creeps in throughout the days…and without spending a dime!  I have been using these 2 strategies over the years and still use them immediately when I feel burned out and stretched and you can do the same for you in your busy schedule so you can have mental peace and calm even in the midst of your busy life.

After my fourth son was born, constant overwhelm taught me a hard lesson: caring for everyone but myself led to injury and burnout. In seasons of pressure, I learned daily stress management matters. Two practices help most: deep breathing to activate God’s calming parasympathetic nervous system, and gentle movement like walking or stretching. These resets bring clarity, peace, and renewed strength. Paired with time management, eating well (including Mediterranean diet recipes), and consistent strength training, these small habits support both body and soul, helping us steward our health so we can care for others well.

Scriptures referenced in this episode:

Matthew 11:28-30

Psalm 55:22

If you enjoyed this episode, please share this with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider HERE

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Instagram -＞@susanro.rest

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Become an Insider right HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Hey Friend!

No time to go to the gym?  

Is a gym membership not in your budget right now?

Are you wondering how on earth to get any exercise without having to go to a gym?

In this episode, I’m sharing what you can do to establish a daily exercise routine without needing to have a gym membership.  I have used these 4 strategies to establish a daily exercise routine that’s flexible to my busy life and you can do the same for you in your busy schedule so you can have long-term health and fitness.

After having kids, I learned that staying fit isn’t about gym culture—it’s about habits that flex with life’s seasons. By habit stacking simple movement into morning and bedtime routines, adding micro-workouts, taking movement breaks, and using HIIT at home, I stayed consistent even without a gym. These approaches support long-term strength training, smart time management, and effective stress management. Paired with eating well—including Mediterranean diet recipes—they create a sustainable lifestyle that keeps your body strong, energized, and ready to serve your family well, no matter how busy life gets.

If you enjoyed this episode, please share this with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider HERE

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Become an Insider right HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Hey Mama!

Do you wish to exercise, but you just can’t seem to find any time?

Are the myriad of diet plans out there getting you stuck?

Is it difficult to be able to stay consistent with healthy foods and exercise?

In this episode, I’m sharing the 3 pillars that anchor my days and how they can help you make simple, lasting choices around food and exercise so you can build long-term strength.  You’ll discover a clear strategy for fitting in daily movement and getting the nutrients your body needs for a healthy lifestyle, so you have the strength to do all God has called you to do. 

This self-care approach rests on three pillars:

Eating well, consistent movement, and faith.

1. Aim for 70–80% veggies and fruit to reduce inflammation, support digestion, and crowd out unhealthy choices—often starting the day with a nourishing green smoothie and including meals inspired by Mediterranean diet recipes.

2. Build sustainable exercise through habit stacking, blending simple strength training, walking, or stretching into morning and bedtime routines for better time management and consistency.

3. Finally, a daily morning meeting with Jesus provides purpose, stress management, and motivation to steward the body well for long-term health and family impact.

If you enjoyed this episode, please share this with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider:

                   https://suroselfcare.myflodesk.com/insider

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Become an Insider:

             https://suroselfcare.myflodesk.com/insider

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Is your schedule jam packed and there is no time to exercise?

Are you struggling to make healthy food choices because with zero time, comfort food and take out fits the bill every time? 

Does it feel like you never have enough time in a day…and you are running on fumes?

Do you feel your heart pounding because you just realized there’s another appointment today that you totally forgot about, and you’re trying to figure out how to make it all fit in?

Welcome to self-care for busy moms. I'm Susan, a friend of Jesus, a wife, and boy mom. 

That was me when I was overwhelmed with my kids and their schedules.  I was frustrated with my body and the lack of control I felt.  I struggled with finding time, motivation or the discipline to exercise regularly or have any self-care.  For many years, my striving to run things smoothly pushed me to ignore how stress and anxiety was affecting my body and the mental drain I felt.

I finally realized that in order to be there for my family, I needed to slow down and tend to myself to have physical health and peace.  I focused on physical therapy and strategies to relax and de-stress through self-care and most importantly, on my foundation in Christ.  This was central to this process and it can be the same for you!  This started a decades-long process of learning to find what works and does not work for me. 

I am so excited you're here! This podcast will inspire and offer solutions for you to make healthy food and lifestyle choices for strength and longevity so you can continue to pour into your family and your future grandchildren by producing fruit and remaining vital and green declaring that, “the Lord is my rock and there is nothing but goodness in him!” (Psalm 92: 14-15)

I created a strategy that works with ME.  A step by step process that I could actually stick with.  Even when there are times I fall off, this process helps me get back on track faster so that I can stay the course over time for long-term health and strength.  And I'm ready to share it with you!

If you are ready to finally implement strategies so you can…

-Make healthy food and Nutrition choices

-Have consistent exercise for strength and longevity

-Growing in your walk with Christ

- this podcast is for you!

So snap on your step counter, and make sure you have your sunscreen on!  It’s time to get started in your self-care!

Blessings,

Susan

Do you think that strength training is only for weightlifters?  Are you wondering how to boost your long-term health?  Are you avoiding strength training because you don’t want to “bulk up”?  Are you more of a cardio-workout gal, and don’t think you have time to do strength training?

In this episode, I will dive into the long-term benefits of strength training and 7 ways this benefits our mental wellbeing and our mobility.  Don’t we all need more mental wellbeing and to increase our mobility, and not be stiff in our movements?  So let’s get started!

After 40, strength training became a practical, time-efficient shift from long cardio, inspired by calisthenics and real-life results. Short, consistent workouts now support long-term health by preserving muscle and bone density, improving mobility, preventing injuries, and enhancing brain function. Strength training also plays a key role in stress management, better sleep, and emotional wellbeing. When paired with eating well and simple mediterranean diet recipes, it supports healthy weight, blood sugar balance, and effective time management for a full, active life.

Scripture referenced: 1 Corinthians 15:43, Psalm 92:12-15

Ab workout:  30 seconds on and 15 seconds rest

-V in/out

-Russian twists (or seated rotation)

-Leg raises

-Reverse crunch

-Oblique crunch

-Flutter kicks

If you enjoyed this episode, please take 30 seconds to give a 5 star review as this really helps to spread this to another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider:  HERE  or type in: https://suroselfcare.myflodesk.com/insider 

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Become an Insider right HERE  or type: https://suroselfcare.myflodesk.com/insider 

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Hey Friend!

When you think of Mediterranean foods do you only come up with gyros and souvlaki in your mind?  Does Mediterranean food conjure up a picture of a table with a plate of hummus with pita bread on the side and a backdrop of bright white Greek buildings and a clear blue sky?  While hummus, pita, gyros and souvlaki all are part of the Mediterranean cuisine (Egyptian, Lebanese, Greek, etc), the Mediterranean diet is a broader and a loose guideline based off of the Mediterranean cuisine.

In this episode, I will go over the details of what a Mediterranean diet looks like.  If you want clarity on what that looks like and how to implement it in your daily life, this is the episode for you!

The Mediterranean Diet is a flexible, stress-free way of eating well that focuses on quality, variety, and consistency—not counting calories or macros. It emphasizes plant-based foods, healthy fats like olive oil, moderate fish and poultry, minimal red meat, low to moderate dairy, and generous herbs and spices. This mindset supports heart health, stress management, and sustainable time management in the kitchen. With prayer and wisdom, we can shop and cook without fear, trusting God to nourish our families. Simple Mediterranean diet recipes, movement like strength training, and faith all work together for holistic health.

Please take 30 seconds to give a 5 star review as this really helps to spread this to another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider:  HERE  or type in: https://suroselfcare.myflodesk.com/insider

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Become an Insider right HERE  or type: https://suroselfcare.myflodesk.com/insider

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Hey Friend!

With all the 'busy' going on in your life, have you found it difficult to make new friends?  Are you feeling disconnected and lonely?  God created us for relationship…relationship with Him and relationship with one another.  There is a deep need for us to have friends regardless of where we are in life.  This deep need is so important to our self care.   

In this episode, Cecelia Curtis will dive deep into this important topic of friendship.  I hope you are blessed by this interview as I was!

Ways to reach Cecelia Curtis:

Podcast Name: The Friendship Tour

Website: www.ceceliacurtis.com

Instagram: @thefriendshiptourpodcast

Facebook: bit.ly/thefriendshiptourpodcast

Newsletter: bit.ly/thefriendshiptourinsiders

Email: ccurtis@thefriendshiptourpodcast.com

Freebies: The Heart of Friendship coaching (60 minutes)

If you enjoyed this episode, please share this with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider HERE

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Instagram -＞@susanro.rest

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Become an Insider right HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Is there no time to cook?  Are you squeezing multiple sports for multiple kids this season?  Do you have to travel for your child’s tournaments, competitions, or performances and have zero time to cook?  The dilemma is real and it’s so easy to go through a drive thru or grab quick snacks that are highly processed and probably not the best fuel for growing athletes and artists in our children.  There will be plenty of times when this is the only option, but how can we reduce this possibility?

Busy seasons with kids’ activities can be all-consuming, making time management, stress management, and eating well a real challenge. This episode reminds moms that simple, portable snacks can support health even on the go. Five easy options include Greek yogurt with fruit, veggie sticks with hummus, nut butter with apples or bananas, cheese with whole-grain crackers, and trail mix—ideas inspired by whole foods and Mediterranean diet recipes. Give yourself grace, be present, and honor God in everyday choices. This season will pass, and your faithful work matters—body, soul, and strength training included.

Scripture referenced:  1 Corinthians 10:31, Matthew 11:28-30

If you enjoyed this episode, please share this with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider HERE

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Become an Insider right HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan

Hey Friend!

Have you tried all the stress management strategies out there but feel little difference? 

Does it feel overwhelming to even research stress management strategies?

Are you grasping at any and all strategies to reduce stress, but find that you are right back where you started?...and even more overwhelmed?

You are not alone!  Sometimes in our desperation to find a solution or a relief from the stress we are experiencing, that in itself can be a distraction and not very helpful.

In this episode, we will dive into how Jesus models to us a rhythm of “retreat and return” that is relevant to us today. 

After my fourth son, I battled overwhelm, stress, and disconnection despite trying many self-care strategies. True freedom came when I began daily, moment-by-moment time with Jesus. In Luke 5:12–16, Jesus models a rhythm of retreat and return, withdrawing to pray amid busyness. We’re invited to do the same through worship, prayer, meditating on Scripture, and journaling. This daily rhythm supports stress management, time management, and whole-body care—alongside practical habits like eating well, enjoying a Mediterranean diet recipe, and strength training—helping us return renewed and grounded.

Scriptures referenced in the episode:

• Luke 5:12-16
• Philippians 4:6-7
• Isaiah 41:10

Additional Scriptures to pray and meditate on (these are just starting points and suggestions):

• Psalm 23
• Proverbs 3:5-6
• Psalm 91
• Ephesians 1:16-20
• Deuteronomy 28:1-14

If you enjoyed this episode, please share this with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Did you know that I have a free community of women just like you? Busy moms who are working hard to keep everything running smoothly in their families.  Find ways to take care of yourself through a healthy lifestyle with food, fitness, and most importantly with Jesus!  We share tips and strategies, have accountability check-in's, and so much more! Come join us at this link: HERE 

 Become an Insider for Self-Care for Busy Moms! By being an Insider, you will get:

1. Weekly suggestions & strategies to take better care of yourself.
2. Encouragement to thrive wherever God has you.
3. Exclusive info about special events and offers.

Become an Insider HERE

Contact - > hello@suroselfcareforbusymoms.com

Podcast -＞ Link: HERE

Connect -＞ Join our free Facebook group  Self-Care for Busy Christian Moms

Instagram -＞@susanro.rest

Next Steps:

Step 1: Join our supportive community of moms looking for tips, strategy, and encouragement at the free Facebook group Self-Care for Busy Christian Moms: HERE

Step 2: Share this episode with another busy mom that needs words of encouragement to see the big picture and to find strategies for their self-care!

Step 3: Leave a quick review for the show on Apple podcasts.  

Step 4: Become an Insider right HERE

I am always so encouraged to know that this podcast is helping you! 

Together, we can encourage one another for long-term strength and health because it matters to our families and for future generations to come.  

 I appreciate your kindness, God bless!

Xo Susan