Eating well is about patterns, not perfection. The Mediterranean diet recipes you love can reflect Wellness through quality protein, healthy fats, whole grains, natural sweeteners, and a variety of vegetables—less processed, more intentional.

Build simple routines around checking ingredients, cooking at home when possible, and choosing better oils. Let plants lead, prioritize protein for steady energy, and flavor generously with herbs and spices. A balanced Meal Plan supports satiety and consistency without restriction.

Pair mindful eating with Exercise, Destress habits, and Time Blocking to create a sustainable, nourishing lifestyle.

Slow Cooker Korean Beef Recipe:

• ¾ cup reduced-sodium beef broth
• ½ cup reduced-sodium Tamari or soy sauce
• ⅓ cup honey (this can be reduced to ¼ cup)
• 5 cloves garlic minced
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 2 tablespoons rice vinegar
• 2 tablespoons grated fresh ginger
• 1 tablespoon Gochujang sauce (increase to 2 if you like it spicy)
• ½ teaspoon onion powder
• ½ teaspoon pepper
• 3-4 pound boneless beef chuck roast cut into 1-inch cubes
• (optional) 1-2 tablespoons cornstarch depending on desired sauce thickness

• In a medium bowl, whisk together beef broth and the next 9 ingredients (up to roast). ½ cup reduced-sodium Tamari or soy sauce,⅓ cup honey,5 cloves garlic,1 tablespoon sesame oil, 1 tablespoon olive oil, 2 tablespoons rice vinegar,2 tablespoons grated fresh ginger,1 tablespoon Gochujang sauce,½ teaspoon onion powder,½ teaspoon pepper
• Place cubed roast into a slow cooker. A 4 or 5 quart slow cooker works well.
• Pour sauce over cubed meat.
• Cover and cook on low heat for 6-8 hours.
• Optional if you like a thicker sauce: In a small bowl, whisk together cornstarch and 1/4 cup broth. Stir cornstarch mixture into the slow cooker. Cover and cook on high heat for an additional 30 minutes, or until the sauce has thickened.

Contest Rules:

1. Write a review for the podcast on Apple Podcast and take a screenshot of your review.
2. Email the screenshot to hello@susanro.com OR drop it in the FB Group: HERE
3. Time frame: send in the screenshot from the 20th-22th midnight to be entered into the contest. I will email the winner on the 23rd.
4. Prize: A free coaching call with me! Let’s chat! 😊

High Performance and Leadership Coaching:

Grow your leadership to make peaceful, decisive decisions and communicate with clarity at work and home. My 3-month, high-touch 1:1 coaching focuses on: (1) Alignment—rooting identity in Christ to establish healthy boundaries and reduce burnout and guilt; (2) Articulation—strengthening communication for hard conversations and speaking with purpose; and (3) Activation—elevating decision-making through a faith-based ALIGNED framework. You’ll enter as a leader and leave more aligned, confident, and impactful. Limited spots available.

Contact: hello@susanro.com

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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