Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Time Management, Stress Management, Strength Training

33 | Stressed With Zero Time Margins? How to Implement Time Management Methods for Quiet Time and to Reduce Stress

Do you feel like your days are ruling you with chaos rather than you ruling over your day and getting things done?  Are you finding it hard to have any quiet time?  Are you reacting to events that come at you in your day?  Do you wish to have more structure to get things done and to feel more in control?  Well you are not alone in feeling these emotions!  
 
In this episode, we’ll dive into 5 strategies to tackle the lack of control we can have in our days with our time so you can find some quiet time and to reduce your stress.  Time is precious!  Let’s be a good steward of the time God has given us!
Take control of your day with 5 time management strategies: time blocking, morning/evening routines, batch tasking, night-before prep, and phone monitoring. These free up time for strength training, stress management, and eating well with Mediterranean diet recipes. Invite God into your day—pray, prioritize, and experience His peace while staying organized and focused.
Scripture referenced: Philippians 4:6
 
SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop 
Or on our website: suroselfcareforbusymoms.com
You’re drained and you’re tired and all the running around to all the activities feel like you practically live in your car!  You know the daily drive thru meals are not good for your family, but you just feel trapped thinking that is the only option you have.  You’re also feeling like your body isn’t what it used to be and the constant feeling of tiredness never seems to go away.  How do I know?  Because I was there!
I want you to understand that you are not alone and that there is a way to nourish yourself as well as your family.  Taking care of the body God gave you isn’t vanity.  It’s stewardship.
On Jan 27 at 11AM CST we’re gathering to nourish our families well – without guilt, grind, or 45-minute recipes.  Let’s start 2026 satisfied, not starving.  I want you to say yes, Today’s the day.  The workshop is called Meal-Plan Mediterranean: Nourish and Flourish Workshop.  I want you to go right now to  https://suroselfcare.myflodesk.com/workshop and sign up.  I want you to join because we are gonna do this together.  I’m gonna hold your hand, and we’re gonna make a plan to nourish yourself and your family well.  
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

32 | Looking For Excuses? Here's 4 Reasons Exercise and Strength Training Are Essential Habits for Your Self Care

Are you looking for reasons to exercise?  Do you need convincing that exercise is essential for your self care?  Have you put exercise on the backburner because life is too busy?  
In today’s episode, you are going to hear 4 reasons why exercise is an essential habit for your self care so you can stay motivated and consistent.
Exercise is a keystone habit that transforms life. Strength training or daily movement boosts energy, improves mood, supports stress management, protects brain health, and sparks other good habits like eating well and better time management. It strengthens family routines and models lifelong wellness for your children.
Scripture referenced: ‭‭1 Corinthians‬ ‭6‬:19-‭20‬ 
 
SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop 
Or sign up on our website: suroselfcareforbusymoms.com
 
I know you’re tired of figuring out meals and what to make for dinner.  I know that you are tired of making the same meals all the time.  And I know how stressed it can be to figure out what to make for dinner.  
 
I want you to consider how you would feel if you had to put a meal together, but you weren’t stressed because it’s been prepared in advance?  I’m gonna help you distill some basic elements to a Mediterranean meal so that you can whip up a few different meals based on the basic elements that you already prepared in advance.
 
I want you to go right now to https://suroselfcare.myflodesk.com/workshop and sign up for this free workshop. The workshop is called Meal-Plan Mediterranean: Nourish to Flourish Workshop.  We’re going live on Tuesday, January 27 at 11AM CST.  I will also be giving away a door prize at the event!
Are you in?
 
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

31 | Here’s the Time Management Solution You Need for Your Self Care

So how is your morning routine?  Do you have time in the morning to address some self care needs in the morning?  Are you in the habit of having a relaxing bedtime routine that will set you up for a good night’s sleep?
As school starts, build small, flexible routines to boost health and well-being. Goal-setting rewires your brain! Start mornings with prayer, Bible reading, hydration, and strength training. End days with a calming bedtime routine for stress management. Track habits, commit to the Lord, and improve time management, eating well, and balance daily.
In this episode, I’ll go over 4 steps to establishing a morning and bedtime routine for your self care.  
Scripture referenced:  Ecclesiastes 11:6,  Joshua 1:9,  Ecclesiastes 11:4, Proverbs 16:3
 
SIGN UP FOR THE FREE WORKSHOP: https://suroselfcare.myflodesk.com/workshop 
Hey sweet friend!  If your 2025 ended with “I’ll get healthy… next year” one too many times…This is your sign.  I’m hosting a FREE 60-minute live workshop called Meal-Plan Mediterranean: Nourish & Flourish.  This will be on Tuesday, January 27, 2026 @ 11AM CST
You’ll walk away with:
-Your custom 7-day Mediterranean meal plan (done together LIVE)
-3 dinners planned out for the week with plenty of leftovers for between the days.
-Printable workbook (yours instantly when you register)
No more 5 PM panic. Just calm, healthy, faith-filled dinners.
 
I will also be giving away a door prize at the event!  Go to https://suroselfcare.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!  
 
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

30 | Want a Fresh Start? God’s Promises That Will Impact Your Time Management

Are you excited for a fresh start this year?  Do you feel spent from the dizzy of Thanksgiving, Christmas and New Years celebrations?  
Happy New Year! Embrace fresh starts in 2026 with daily renewal in Christ. Reflect on 2025 wins, set prayerful goals for eating well, Mediterranean diet recipes, strength training, stress and time management. Prioritize scripture, meditation, and God’s guidance. Every day brings hope, growth, and new opportunities to live fully in faith.
Scripture referenced: 
Jeremiah 29:11, Ephesians 4:23,24, Isaiah 40:31, Psalm 147:3, Isaiah 41: 10, Acts 16:6-9
 
Friend,
I invite you to join me in my Meal-Plan Mediterranean: Nourish to Flourish Workshop on Tuesday, January 27, 2026 at 11 AM CST for one hour.  We will go step by step into the basic elements that you can prepare ahead of time so that you can make any night of the week a Mediterranean Night!  I will also be giving away a door prize at the event!  The link is  https://suroselfcare.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!  
You don’t have to figure this out alone, mama.
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!
 
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

29 | Reflection and Goal-Setting for Your New Year and for Your Time Management

Are you just dizzy from the Christmas celebrations?  Do you feel spent and drained from the month and feel like you are barely crawling to the finish of the year?  
 
In this episode, we’re going over 5 things to help you get ready for the new year.
Reflect on 2025 wins—family, health, faith, and growth. Audit routines—morning, bedtime, eating well, stress and time management. Prayerfully set 2026 goals—strength training, Mediterranean diet recipes, personal and family milestones. Celebrate small wins, track progress, and move forward with clarity, faith, and intentionality.
Scripture referenced: Lamentations 3:22-23; Philippians 3:13-14
 
SIGN UP FOR THE FREE WORKSHOP HERE: https://suroselfcare.myflodesk.com/workshop
 
Friend,
I remember a time when I was running from one emergency meal to another.  I didn’t know how to strategically plan a grocery trip, and I was stressed out every night by dinnertime.  Over the years, my family’s love for Mediterranean food was the turning point that helped me figure out the basic elements to this type of cuisine and then to loosely plan meals based on themes for a week.  This was a gamechanger for me and made grocery shopping smoother and with greater focus and efficiency.  I had flexibility with structure.  This was the perfect balance for me as a busy mom with multiple schedules and sometimes unpredictable dinner schedules.
Fast forward: I’m stronger, calmer, and actually excited for dinner.
The secret? A Mediterranean meal framework that takes 20 minutes to plan and works even on soccer/baseball/or other commitment-type nights.
I’m teaching the EXACT framework LIVE on January 27th @11am CST– for free.  The workshop is called Meal-Plan Mediterranean: Nourish to Flourish Workshop.
Sign up at https://suroselfcare.myflodesk.com/workshop and you’ll get a downloadable workbook that we will use in the workshop!
You don’t have to figure this out alone, mama.
 
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

28 | A Christmas Episode

Merry Christmas! You are the light of the world—let Christ in you shine daily. Trust Him, steward your body through eating well, Mediterranean diet recipes, strength training, stress management, and time management, and impact your family and community for His kingdom.
Scripture referenced: ‭‭Matthew‬ ‭5‬:‭14‬-‭15, John 8:12, Galatians 2:20
 
FREEBIE LINK: https://suroselfcare.myflodesk.com/tracker
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:
Weekly suggestions & strategies to take better care of yourself.
Encouragement to thrive wherever God has you.
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

27 | 5 Ways Exercise and Strength Training Will Boost Mental Health This Winter

Is the cold outside keeping you from exercising?  Do you feel down, or anxious, or stressed?  
 
In this episode, we’re going to tackle why exercise is so important to keep up even in the winter and how that boosts your mental health!
 
Winter’s shorter, darker days can impact mood, energy, sleep, and stress—regardless of where you live. Exercise is one of the most powerful tools to combat Seasonal Affective Disorder (SAD). Outdoor movement mimics light therapy, boosts serotonin and endorphins, lowers cortisol, improves sleep, enhances brain function, and activates the parasympathetic nervous system for stress management. Even indoor movement helps. Combined with eating well, Mediterranean diet recipes, strength training, and good time management, regular winter exercise supports both mental and physical health and builds resilience through the colder months.
 
FREEBIE LINK: https://suroselfcare.myflodesk.com/tracker
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:
Weekly suggestions & strategies to take better care of yourself.
Encouragement to thrive wherever God has you.
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

26 | 4 Tips for Stress Management and Mental Wellbeing This Christmas

Are you looking for ways to keep Christ at the center of your Christmas?  Do you struggle with mental wellbeing around Christmas?  
 
In this episode, we’re looking at 4 things that you can do for your mental wellbeing so that you keep Christ the center this Christmas.  Let’s dive in!
 
After the busy early December rush, winter break offers a chance to rest, refocus, and prepare hearts for a Christ-centered Christmas. With intentional time management and stress management, we can choose peace over chaos by meditating on Scripture, journaling gratitude, moving our bodies with our kids through walks or light strength training, and building supportive relationships. Caring for our bodies through eating well—even enjoying simple Mediterranean diet recipes—supports this rhythm. Grounded in God’s Word and community, we can refuel our souls and live with joy, peace, and purpose.
 
Scripture referenced: 
Psalms 1:2-3
Jeremiah 15:16
1 Thessalonians 5:16-18
1 Timothy 4:8
Proverbs 17:17
 
Episode 8: The Importance of Friendship and Making Friends With Cecelia Curtis
 
FREEBIE LINK: https://suroselfcare.myflodesk.com/tracker
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:
Weekly suggestions & strategies to take better care of yourself.
Encouragement to thrive wherever God has you.
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

25 | Stress Management and Self Care Amidst the Rush of Christmas

In this season, is the possibility of having an hour long quiet time with Jesus just a wishful dream?  How about 10 minutes?  What do you do in a situation where you have zero time for your self care and zero time to carve out to spend with Jesus?
 
In this episode, we’re going to look at the routines we do already and find a way to repurpose that time to carve out self care time in the middle of all the Christmas rush.
 
As winter break approaches, busy families can feel stretched thin. One Christmas marked by illness reminded me that God sometimes brings rest through unexpected, low-key seasons. Instead of adding more to an already full schedule, I encourage you to find low-hanging fruit in daily routines—turning mindless moments into sacred ones. Listen to Scripture during car rides, pray while brushing your teeth, or practice gratitude while washing your face can all nourish the soul. This kind of self-care supports stress management, time management, and faith—alongside caring for the body through eating well, Mediterranean diet recipes, and strength training.
 
FREEBIE LINK: https://suroselfcare.myflodesk.com/tracker
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:
Weekly suggestions & strategies to take better care of yourself.
Encouragement to thrive wherever God has you.
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

24 | Mediterranean Diet Recipes for Gatherings During Christmas Time

Do you want inspiration to find ways to incorporate a Mediterranean element into your Christmas gatherings?  Do you love Mediterranean food and wonder if there is a way to add that to your Christmas menu?
 
In this episode, we will dive into finding sources of inspiration so that you can make your own creative spin to add a Mediterranean flavor to your Christmas gatherings.
 
Cooking inspiration fuels joyful, nourishing meals. Cookbooks and beautiful food images spark creativity, while tools like ChatGPT help with the practical planning afterward. Mediterranean diet recipes—mezze platters, roasted veggies, and make-ahead casseroles—are especially meaningful for holidays and busy seasons. Preparing food with intention becomes an act of love, self-care, and even stress management. When we eat well and plan ahead with good time management, cooking supports family connection, health, and energy—alongside habits like strength training. Inspiration isn’t a luxury; it’s essential for creating meaningful meals and memories.
 
https://www.themediterraneandish.com/christmas-brunch-recipes-mediterranean/
https://www.themediterraneandish.com/
 
FREEBIE LINK: https://suroselfcare.myflodesk.com/tracker
 
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:
Weekly suggestions & strategies to take better care of yourself.
Encouragement to thrive wherever God has you.
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