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PODCAST

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

Susan Ro - Kingdom Habits and Self-Care Habits Coach for Christian Moms

*****TOP 5% GLOBAL PODCAST***** Self-Care for Busy Moms: Eating Well, Mediterranean Diet Recipes, Time Management, Stress Management, Strength ExerciseAre you struggling to stay consistent to a healthy diet? Do you feel frustrated with the setbacks from poor food choices that affect your body and mood? Is it a challenge to maintain motivation to exercise regularly given your busy schedule?I am so excited you’re here! This podcast will help you find ways to have habits for physical health and

religion & spirituality christianity

All Episodes

18:59

45 | Are You Stressed and Anxious? This One System...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/02/23

Today’s episode connects stress management to God’s intentional design of the nervous system. The parasympathetic nervous system (rest and digest) explains why practices like deep breathing, prayer, gratitude, gentle movement, and quality sleep calm anxiety and promote healing. When we steward our bodies through eating well, Mediterranean diet recipes, strength training, time management, and daily rhythms that reduce stress, we support digestion, emotional regulation, recovery, and resilience. Our

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60:15

44 | Metabolic Health for Busy Moms With Laura...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/02/19

Laura Hargrave comes in as our guest today to share her expertise and knowledge about everything to do with Metabolic Health. She has a wealth of knowledge about this area and I hope that you grab a notebook and pen to learn all the simple ways to steward our body and to work smarter and not harder, all while glorifying God! Ways to connect with Laura Hargrave: Health in Faith. www.HealthinFaith.com Email: laura@healthinfaith.com Get 10% off when you use the coupon code: SUSAN for the group

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24:06

43 | Here's A Revolutionary Time Management...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/02/16

I’m a devoted reader who loves Scripture daily and growth-focused books like The 12 Week Year. This episode explores using 12-week cycles to create focus, urgency, and execution in life goals. I’m applying it to three areas in my life: gardening in the South, personal health (strength training, eating well, Mediterranean Diet recipes, stress management), and professional growth through podcasting and coaching. The method emphasizes lead habits, weekly planning, time management, reflection, and grace

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14:58

42 | Who's Got a Sweet Tooth? Here's the...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/02/12

Raising kids made our family rethink sugar and shift toward eating well as a lifestyle, not a battle. Reducing added sugar improves blood sugar control, lowers inflammation, and supports healthy appetite regulation. Instead of refined sugar, we focus on low-glycemic, whole-food options and traditional Mediterranean choices like fruit, yogurt, nuts, and small amounts of honey or dates. The Mediterranean Diet emphasizes retraining the palate, balance, and moderation—not daily sweets. Paired with

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17:48

41 | Is Your Life Crazy Busy? How to Adapt a...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/02/09

After years of strict diets, food sensitivities, and unsustainable meal plans, I pivoted to eating well through a flexible, family-friendly Mediterranean approach. Focusing on whole foods, healthy fats, simple Mediterranean Diet recipes, and avoiding triggers transformed my health and simplified life. This lifestyle emphasizes quality, variety, and consistency—not restriction—while fitting busy schedules through shortcuts and simple plates. Paired with Strength training, Stress Management, and Time

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26:39

40 | The Importance of Our Interests and Where That...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/02/05

Paying attention to your gifts, interests, and passions and then investing time into nurturing these is so important to your self-care. In today’s episode, Cecelia Curtis will share her amazing journey of God leading in her life, God’s timing, the opportunities of growth and mindset changes, and moving past fear that affects every one of us. As moms and wives, we are making a generational impact where God has us. Episode 8: Cecelia Curtis

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15:44

39 | Tired of Strength Training? 4 Reasons to Add...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/02/02

Are you finding yourself in a fitness rut and bored? Do you want inspiration to try something fun?Rebounding on a small trampoline reconnects us to the joy and freedom of childhood recess while offering a simple, effective workout for busy moms. Just 1–2 songs (about 10 minutes) provides low-impact cardio, supports lymphatic health, improves balance and core strength, and helps with stress management. It’s a fun, time-efficient way to move—especially when paired with worship music. Combined with

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17:45

38 | LIVE COACHING: Time Management With Creative...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/29

You are in for a treat today! I am including a short clip of my coaching call where we dive into one small scheduling struggle and find a solution that is actionable and doable. Don’t dismiss things that seem small in your life, because they do matter and make a huge difference in our daily lives when we address the small things that need adjustments. If you’re a busy mom struggling with eating well, Mediterranean diet recipes, strength training, stress management, and time management, this

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10:10

37 | Want a Chicken Souvlaki Dinner? Do This For...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/26

Are you looking for another Mediterranean meal idea? Do you want flexibility and versatility with your meal planning?I used to anchor my weekly meals with Trader Joe’s marinated chicken, which led me to a flexible framework: protein, veggies, rice or bread, and flavor driven by marinades. While experimenting with Mediterranean diet recipes, I adapted a Greek chicken souvlaki recipe—skipping skewers, the grill, and several ingredients—and cooked it simply in a pan. It turned out delicious and

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17:28

36 | 3 Types of Rest for Your Self Care That Have...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/22

What do you believe rest looks like for you? Do you have a deep seated desire for rest?In this episode, I’ll discuss 3 types of rest in the Bible and discuss what resting looks like for each rest type. Rest in Scripture goes deeper than stopping activity. Believer’s rest is salvation—trusting Jesus’ finished work, not religious effort. Sabbath rest is a weekly rhythm God designed for renewal, not rigid rules, supporting stress management, time management, and physical restoration. Abiding rest is

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3:36

Meal-Plan Mediterranean: Nourish and Flourish Workshop

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/21

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. Friend, 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

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18:53

35 | What to Steward That Is Essential for Your...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/19

Do you think you are too busy to do any hobbies? Do you think that nurturing your gifts and talents God has given you is being selfish? Even in busy seasons, nurturing your gifts and hobbies restores your mind, reduces stress, and sparks joy. Creative pursuits—crafting, music, writing—help steward God-given talents, strengthen your heart, and bring life balance. Pairing hobbies with healthy routines like eating well, strength training, and smart time management boosts overall well-being. Make

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16:27

34 | 4 Steps to Eating Well With Meal Plans

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/15

Have you had great success with meal plans? Or have they ended up in failure in the past for you? Meal planning used to stress me out—wasting food and switching cuisines nightly. Now, I focus on three well-planned dinners a week, use leftovers, and let ChatGPT tailor recipes—Mediterranean diet favorites, gluten-free, or 5-ingredient meals. It’s eating well, reducing stress, saving time, and making family meals enjoyable and memorable. Scripture referenced: 1 Corinthians 10:31 SIGN UP FOR THE

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17:53

33 | How to Implement Time Management Methods for...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/12

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

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15:13

32 | 4 Reasons Exercise and Strength Training Are...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/08

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

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26:22

31 | A Morning Routine, and a Relaxing Bedtime...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/05

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

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18:20

30 | God’s Promises for a Fresh Start

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2026/01/01

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

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22:40

29 | Reflection and Goal-Setting for Your New Year

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2025/12/29

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

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5:26

28 | A Christmas Episode

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2025/12/25

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

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11:34

27 | 5 Ways Exercise Will Boost Mental Health This...

Self-Care for Busy Moms: Eating Well, Mediterranean... ·

2025/12/22

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,

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