Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Wellness, Routines, Meal Plan

04 | 3 Easy Mediteranean Diet Recipes So Your Family Is Eating Well

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:
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
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
 

03 | 2 Things a Busy Mom Can Do for Stress Management Without Spending Money

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:
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
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
 

02 | 4 Flexible Ways to Strength Train and Get a Routine Without a Gym!

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:
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
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
 

01 | 3 Steps to Get You Started With Eating Well and Strength Training So You Are Unstuck

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:
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:
                   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
 
 

Trailer: Self-Care for Busy Moms

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