Ever reach the end of summer feeling like you spent every ounce of energy making magic for everyone else—only to realize you're running on empty?
Let's be honest—between the never-ending snacks, extra meals, and all the summer activities, it's easy to get lost in "doing" for everyone else and feel completely depleted by mid-June.
If you're craving a summer that feels memorable for your kids, but also joyful (and sane!) for YOU, this episode is your permission slip to make self care an essential—not a luxury.
In this final episode of the Joy-Filled Summer series, discover how to make real, Christ-centered self-care a priority during the hustle and heat of summer. Not the bubble bath, beach-walk-at-sunset kind of self-care (although—yes please!), but the kind that reminds you: you are just as worthy of nourishment, rest, and grace as your family.
Here's what this episode unpacks:
🍽️ Consistent Fueling — Eating enough, regularly. Not skipping meals until you're hangry, but caring for your body with intention—even when you're the one making everyone else's snacks. 🕺 Joyful Movement — Ditching the all-or-nothing mindset. A walk, a stretch, a dance party—movement that energizes rather than drains. 🍦 Boredom Eating with Grace — Getting curious (not critical) about those snack cravings, and learning to meet emotional needs with compassion. ❤️ Emotional Self-Care — Checking in with your own needs, not just the to-do list. Giving yourself permission to pause. 🙏 Spiritual Nourishment — Anchoring the day with prayer, worship, or scripture—even in small, sacred moments—because your soul needs care too.
And here's the reminder that hits home: even Jesus stepped away to rest, refuel, and pray. Not for luxury—but to fulfill His calling. If He needed soul care in His human body, so do you.
🎁 Download the FREE Summer Self-Care Planning Sheet (plus the Summer Planning Pyramid!) to help you put it all into practice: 👉 www.summer.karatrochta.com
You are the steady wheel that keeps summer rolling—and when you're well-nourished, your whole family benefits.
Next Steps:
📥 Grab your FREE Summer Planning Printables → www.summer.karatrochta.com 🎧 Listen to the full Joy-Filled Summer Series:
- Ep. 61: What's Your Summer Vibe? – Creating A Vision for a Joy-Filled Summer
- Ep. 62 The Summer Planning Pyramid: The Tool You Need to Build a Joy-filled Summer From the Ground Up
- Ep. 63: Summer Self-Care 📲 Share this episode with a friend who needs a reminder that she matters too 💛 Join the community + explore more resources: community.karatrochta.com 📸 Follow on Instagram: @karatrochta
Join The Nourished to Bloom Community: www.community.karatrochta.com
Instagram: www.instagram.com/karatrochta
The Nourished to Bloom Podcast Show Notes: www.podcast.karatrochta.com/shownotes
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For the last couple weeks we have been talking about how to
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create a joy filled summer. A summer that
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not only our kids will enjoy and I
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don't know, hopefully find memorable, but also a summer that we
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as moms can feel good about.
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And today we are going to be wrapping up that joy filled
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summer series with something that I think can often be
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easily overlooked but really essential when it comes to summer
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and that is still making our self care a priority.
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Like I get it. I know you're thinking I don't have time for the
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perfect summer pedicure or you know, time for bubble baths or
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long walks on the beach. And that is not what this is about. It
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is not what I mean. Today we're going to talk about that kind of self
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care that is not only realistic but
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100% Christ centered. A plan
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that fits your actual life, the calm and
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chaos balance of summer, and
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one that really promotes enjoying your summer fun
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while also allowing you to stay grounded in how God is calling you
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to care for yourself. So come and join me in
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today's podcast episode as we wrap up our joy filled summer
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series. Welcome to the Nourish to Bloom
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podcast where your faith meets your health. I'm your host, Kara
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Trochta, a registered dietitian and certified Catholic coach, and I'm here
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to help you cultivate a deeper connection with your body, your spirit,
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and the nourishment that sustains them both. In a world
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filled with noise and confusion about food, health and
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body image, this podcast offers truth and healing from a Christ
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centered perspective. Together, we'll untangle the deep roots of
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diet culture and discover what it means to truly care for
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ourselves through joyful nourishment of mind, body and
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soul. We're here to dive into the transformative power of intuitive
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eating coupled with the rich teachings of our Christian faith.
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With every episode, I'll be cheering you on, offering insights,
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inspiration and practical tools to help you heal your
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relationship with food and embrace the beauty of your body as
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a temple of the Holy Spirit with confidence and
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courage that can only be found in Christ. Join
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me as we journey together towards a more holistic approach to wellness, one
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that honors the wisdom of your body as God's creation, the
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teachings of our faith, and the unique purpose you're called to
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fulfill. You were made to bloom,
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to come into full beauty and health in order to bear good fruit
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for the Lord with your life. So if you're ready to nourish your body,
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feed your soul and bloom into the best version of yourself, then you're
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in the right place. And I'm so happy you're here. Welcome
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to Nourish to Bloom, where every day is a sacred
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invitation to thrive. Hey there.
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Welcome back to the Nourish to Bloom podcast. So happy to be
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spending some time with you here today. We are actually
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in our last couple of days of school and man
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are we all feeling it. The kids are
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craving being able to sleep and our temperatures have started
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to Soar through the 90s and
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everybody is just done. And so there's that just
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anticipation that comes with summer
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and the, the idea that I think we
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probably all like of, oh, it's summer, let's no
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schedule. But then we also get two weeks into it and
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are just like, yeah, I can't live this way for another seven weeks.
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And so today we're really going to be focusing on
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self care in our joy filled summer series. We
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really opened it up in episode 61 where we were talking about creating that
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summer vibe, that idea of what we want this summer
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to feel like that one word emotion that we can
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tap into that's going to drive our decisions. And in
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last Week's episode, episode 62, we really talked about
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that summer planning pyramid that will really allow
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you to create kind of this divine rhythm to your days
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where you don't have to be rigidly scheduled, but just something that keeps
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the days kind of flowing, some consistency because
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I think that we have likely all realized that as much as we want to
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throw all of the structure out the window when it comes to
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summer, that it doesn't benefit us
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and it doesn't benefit our kids. I think it creates
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this, this mindset of, of
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kind of unpredictability. And I think when we have a little bit of that
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unpredictability, our mind just wonders, we can't,
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we can't function really well. And as, and I'm saying this, I'm really thinking about
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my middle child who he does not do well
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when we do not have any sort of structure. So that was really what last
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week was about, was just kind of that summer planning pyramid. What are some
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of those essentials that we need to have in place
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and that's based off of, you know, that foundational value and
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those characteristics that we really want to center and anchor our
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summer around. And then really those sprinkles on
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the top of those extra fun things that we're working into
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summer and that leads us to today where we're really going to talk
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about you and taking care of
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you this summer. Because if we're being honest we are
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the wheel that makes summer go round for our children,
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for our families be, you know, we're the ones who
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plan the vacation, who plan the outings, who still have to
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meal plan and cook every meal. And summer can be harder
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because now we're like responsible for you know, not only
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breakfast and dinner, but now lunch too. And we,
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I think we gravitate towards summer. We want that slower
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routine, we want that intentionality. But kind of
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being stuck in this, all the
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like must do's, I think or the extra
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things that maybe get added to our plate because our kids are not in school
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anymore can you know, really cause us to burn out really
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quickly. And that's why I wanted to spend today to kind of focus on
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self care and Christ centered self care and really
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how we can incorporate so many of those characteristics
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into our summer. And really at this point right
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now, before we get into the start of summer, in the thick of it, really
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be able to take some time and plan out what our self care is going
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to look like because we have to reevaluate it. We are not in
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our school year, so our schedules changed, right? And so that means
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that we naturally have to have some shifts, some ebbs and flows,
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reevaluate and offer a new perspective to our
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self care as we're going in to summer.
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And I really want to start off with the fact that
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as we're sitting here and we're talking about self care and I feel like I'm
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going to say this again and again and again because I think it's something that
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is so foundationally important to remember that
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self care is not indulgent and it
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is not selfish. Instead,
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I really want to invite you to create
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this mindset shift that self care is about
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stewardship. It's about
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you taking care of your body, mind
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and spirit as a whole person.
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And that God created you with these needs and
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with the tools to be able to meet these needs.
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And we can look at Jesus because he modeled this for us.
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Even Jesus paused to eat, to rest, to
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pray and retreat. And that
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wasn't weakness. We don't see that as weakness. We can instead
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really see that as, as wisdom of him being self
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aware of him, fully embodying
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and living in his human body and and caring for it
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because he knew that he had a mission that he had to complete here
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on earth and he had to be
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fueled and rested and rejuvenated and
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nourished in order to fulfill that
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mission. And so we have to start to believe
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that we have to do those same things for ourselves.
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And this is really about creating that divine rhythm.
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So let's look through what it looks like to take care of your body
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and your mind and your soul in practical ways this summer.
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And I've really broken this down in. Into kind of five key
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areas. Consistent, fueling, joyful
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movement, emotional self care, spiritual
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nourishment, and then really how to handle boredom,
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eating from a stance of curiosity and grace.
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So we're going to start with really this idea of
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consistent fueling, of really nourishing yourself,
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that balanced nourishment that we talk about. And so that's why we're going to talk
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about food first. Because like I said, summer
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can be wild. It throws off our routines. It seems like one
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week we are going 90 to nothing between
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camps or vacation, and then the next week we're all sitting at home and we're
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like, okay, I don't know what to do with ourselves, right?
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But when this happens, it gets really easy for us to end
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up maybe skipping meals or just surviving on
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coffee and goldfish and then really wondering why
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we may be feeling sluggish and short fused.
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Does this sound like something you've experienced in the past? Because I know
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it's something that I've done in the past, right? Where it's like our
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kids need something constantly and then our needs get kind of put on that
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back burner. And so we don't need to be put on the back
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burner in our and. And kind of ignore our kids to
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fulfill our needs. But instead I want you to think about it like it's.
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Everybody's needs are being met at the same time, right? Like you're cooking
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the whole meal at the same time. Nothing's on that back
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burner. Because remember that your body is not a machine.
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It's also not a project. It is a vessel
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for holy work. Really stop and think about
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that. Your body is the way that you
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live out, the holy work that you were called to. And
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because of that, it needs consistent care. And
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I really want to remind you that you deserve to eat.
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Not just when everything else is done, not just when your
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body starts yelling and hunger because you've gotten to that point of being
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hangry. But you deserve a need
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to fuel your body consistently because God gave you that
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body as a way to live out your purpose and your
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unique mission. So I want to offer you a quick
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mindset shift here as. As we get into the summer. So
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rather than asking, what should I eat? Instead,
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really ask yourself, what would help me feel
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nourished and sustained for what's ahead today
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because that allows you to really be
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intentional about what you're going to fuel your body
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with. It also allows you a quick way to plan ahead, to just
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kind of take a really quick overview of what you have going on
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and then intentionally saying, okay, if I eat this
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and I have this meal, then I'm going to be nourished, I'm going to be
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fueled, I'm going to be able to keep up with whatever today is going to
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throw at me. And so some simple things that you can do
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is remembering to eat something that is, is
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balanced, that includes some protein, some carbohydrates, maybe some fiber,
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some healthy fats, roughly every three to four hours.
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Now, of course we really want to honor those hunger cues and we
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don't want to wait until you're starving. So really being able to
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tap into and, and maybe you are at a point where
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you've been good about this, but then the chaos of May, you really have
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kind of been ignoring those hunger and fullness cues. Summer is a perfect
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time to reestablish that, to re establish a
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tuning into your body. So don't wait until you're starving. And
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a good rule of thumb is trying to eat every three to four hours.
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But if you're feel hungry before that, then
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definitely go ahead and fuel yourself because you don't want to wait
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until you're starving and then eat. When your
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kids eat, even if it's just
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something like a quick wrap or sandwich, maybe it's a
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smoothie that you made or some leftovers. Because I think
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sometimes what happens, and I experienced this a lot when my kids were younger
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and they were home all the time, is that I would make them lunch
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and I would serve them and then they would be finished before I would
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sit down and eat. And then it was like we were on to the next
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thing, somebody needed a nap or somebody wanted to play this.
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And I didn't actually give myself that time to sit down and
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eat. So I really want to challenge you to eat when your kids are
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eating. So maybe that looks like you actually make your
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plate first. So it's there and it's ready and then you're
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making your kids plates or you're, you're doing this as a family and
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everybody is responsible for making their own plates. It really just depends
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on what age your kids are at. But just remember that fueling
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yourself consistently is going to help you reduce irritability,
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reduce brain frog, brain fog.
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And yes, it's really going to help prevent that late
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afternoon carb binge or that late night snacking. Because
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you are, you have been depleted because that you didn't
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consistently feel yourself throughout the day.
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So remember, fuel yourself consistently.
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Okay? This brings us into our next aspect
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of joyful movement. And I really want to challenge you this summer to
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release that all or nothing trap around
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movement. Because like we said, summer often throws off
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our routines. Maybe we have to put our gym classes on
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pause. It's a hundred percent too hot by 10am
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and the kids are, I mean, let's be honest, always
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around. So here's your permission to let go of that all or nothing
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mindset around exercise this summer. Because movement doesn't
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have to be this hour long, sweaty or
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structured routine in order to count. So what if this
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summer you really took your movement goal as
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simply being able to connect with your body and enjoy it?
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So what does that look like? Maybe that looks like going for family
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walks in the morning before it gets too hot.
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Or a family bike ride. I know my kids have always enjoyed that. I'm not
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sure how this summer is going to go because they're all getting to that point
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where they're starting to sleep much later than they used to. So maybe
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that looks like family walks after dinner. Maybe it's
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a 10 minute morning stretch before the kids
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wake up. Maybe it's just having a dance party in the kitchen
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in the middle after in the middle of the afternoon.
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Or maybe it is an at home workout where it's a quick
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body weight circuit to like while your kids are
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enjoying their screen time. Maybe it's just
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swimming or playing tag with your kids. Like all of this
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counts. And the thing is, I don't even want you to focus
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on how many minutes or whether or not this counts.
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Just move in a way that feels
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good. Because movement has such a benefit to
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our mental and emotional well being, not just
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our physical well being. And I think more so than anything, when we get
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into summer, we really have to find ways to help manage
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our mental and emotional health. Because I think we can
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just get so burned out and so wrapped up in the chaos.
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And let's be honest, our kids can push our buttons
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really, really easily when it comes to the summer. And we're spending
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all this time together, which is beautiful, it's great. But
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when they've been in school all year long, you're kind of out of that
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practice. And so movement can really help you be that more
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patient mom that you want to be this summer.
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And just let's tie this Back to our faith. Like, remember that your
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body, it's this temple, it's not a project.
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And so really focus on. On moving your body in order
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to honor your body. Not trying to shrink it, not trying to
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look a certain way in a swimsuit this summer, but moving because you're
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alive and not to earn any sort of worth.
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Okay, let's move on to.
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I want to move on to this idea of boredom eating,
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because I really want to invite you to go deeper and really
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look at what is behind this craving.
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Because let's be honest, a lot of times summer equals snacks
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all day, every day. Do you ever want to put a lock on your pantry
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door to keep your kids out of there? Because sometimes I really do. Because it
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just seems like it's this constant all day snacking, and we
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can fall victim to that, too. And I think the real
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motivating factor behind this is boredom eating
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or emotional grazing, right? And it's a real struggle
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when we're grabbing a popsicle out of habit or,
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you know, nibbling on those chips in the afternoon,
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or just mindlessly grabbing something out of the pantry.
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It's so easy to fall into this mindless munching as a way
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to cope with maybe overstimulation or
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the constant noise, or even just this sense of
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loneliness or this desire to just have some
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maybe, peace and quiet. But here's the thing. Like, I don't want
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you to feel shame about this at all. You're human and
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you're doing a lot. So let go of that
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judgment and instead get curious. So
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if this summer you find yourself being pulled towards the pantry or the
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refrigerator, just take a moment and pause and ask
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yourself, am I feeling physically hungry? Do I have
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those hunger cues in my body? Am I experiencing that?
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Am I overstimulated or emotionally
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undernourished? And then the most powerful one is, what
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am I really craving? What am I really needing in this moment?
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Is it connection? Is it peace? Is
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it quiet? And here's the thing. Maybe you still grab
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the snack and that's okay, but maybe also
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just give yourself that deeper care that you are
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really, really needing. And this leads us into,
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I think, what is so foundational around summer. And I, and I say this because
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I've experienced it. It's something I find myself
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still struggling with. But it's like that short fuse of summer,
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right? Where things are really, really great, and then
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the kids start fighting the. They're, they're.
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They're wanting more screen time, or you turn the corner and they're on a device
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again. And it's like fighting over
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sunscreen. The constant snap demands. And it
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just builds and builds and builds until
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you may be burst, right? And you find
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yourself just yelling at your kids.
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And the real thing is, is that your emotional tank has just
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been depleted. It is empty. And I want to normalize
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this. Like you are allowed to have and experience those emotions.
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Your emotions are, are clues about what is going on.
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Like you're allowed to feel joy and exhaustion at the exact same
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time. You're allowed to love your kids
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unconditionally, but then also wish that they were back in school.
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Now that may sound harsh, but I think it's just that
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human nature. I think our kids experience this too, where they
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maybe are kind of tired of us, where they want some
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interaction with somebody other than the people who live in their own home.
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And I think that this is normal. So
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what might help, and this goes for you and
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your kids to help them with this emotional self care this summer. Because I
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think this is something that is necessary for the whole family
00:21:02
in order to have more peace in your home in order to really
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experience that joy filled summer. So asking
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what do I need right now? And that's very different
00:21:13
than asking what needs to get done right now, but asking yourself,
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what do I need right now? Maybe
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that looks like scheduling daily quiet time, even if
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it's just five minutes for yourself. But daily quiet time allows
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everybody to just kind of decompress and reset.
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Maybe it's reaching out to friends and saying, hey, can
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we pray together or can we check in weekly this summer? Just check on each
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other. Allow each other an outlet to,
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to vent or to talk about what you're really struggling with.
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And that can help prevent you from becoming that kettle
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that or that pot that just boils over and,
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and wreaking emotional havoc on your whole family
00:22:00
when that's really not what you wanted to do. Maybe it's
00:22:03
just letting go of the guilt that comes up with whatever it
00:22:07
is this summer. Too much screen time or
00:22:12
I don't know, pizza for the second night this week
00:22:16
or whatever it is, right? But just compassion to let
00:22:20
go of that guilt if it helps allow you
00:22:23
to have the space to breathe. Because emotional self
00:22:27
care is really, really, really important.
00:22:31
And it's just as much for everyone
00:22:34
else's comfort as it is for yours.
00:22:39
And that leads us to that spiritual nourishment.
00:22:43
It's the big one. It's that anchor of self care. It's
00:22:47
going directly to the source of grace and
00:22:51
mercy and wisdom and Fortitude
00:22:54
and knowledge and all the amazing gifts of the Holy Spirit
00:22:58
because your soul needs that nourishment too.
00:23:02
Do not. And, and I say this because I've
00:23:06
personally experienced this where
00:23:09
my spiritual self care has gone by the wayside.
00:23:13
Because if we just kind of get into that sleeping in or maybe that
00:23:17
laziness of summer, but this one is so important
00:23:21
to really not let your spiritual self care go by the
00:23:25
wayside. So I just want to offer some really
00:23:28
simple practical ideas. Maybe it's pick a
00:23:32
simple summer scripture and meditate on it,
00:23:36
one verse per week. Maybe it's as simple
00:23:39
as listening to worship music during chores and
00:23:43
errands. Or maybe it's being intentional
00:23:47
about your screen scrolling time and instead of
00:23:51
reaching for your phone, you're reaching for your Bible
00:23:54
and just spending 10 minutes in the word and
00:23:58
then inviting your kids into this spiritual
00:24:02
self care. Making the spiritual self
00:24:05
care a family rhythm and not just something that you do
00:24:09
yourself. Because remember, God isn't asking you to be
00:24:13
perfect just to be present. And remember that he
00:24:16
delights and you spending time with him
00:24:20
and you inviting him and allowing him to fill
00:24:24
you up just because you took those few minutes to spend
00:24:28
that time with him. And so we
00:24:31
talked about a lot of things, right? We talked about fueling our body,
00:24:35
moving joyfully, how to handle that boredom,
00:24:39
eating. We talked about our emotional self care and
00:24:43
really allowing that anchor of spiritual self care to
00:24:46
be what roots you this summer. And so I really want
00:24:50
to help make this feel more doable for you. And so I've
00:24:54
created a summer self care planning sheet. And it's a
00:24:58
really simple print printable that you can, you know,
00:25:02
tune into on a daily basis. Maybe you tack it on your fridge or keep
00:25:06
it in your planner. And what it is is it's just this one pager
00:25:10
and it gives you space to plan your Christ centered
00:25:13
self care and wellness activities. It helps you look at how you're going
00:25:17
to like the
00:25:21
goals that you have for the day around self care, around
00:25:24
nourishment and around movement. It allows
00:25:28
space for you to focus on a particular scripture verse
00:25:32
of the day. It helps you really
00:25:36
have a space where you can create a Christ centered
00:25:40
to do list. You know, really talking with the Lord and asking Lord,
00:25:43
what do you want me to accomplish today? So
00:25:47
offering up that holy work to him and allowing him to guide the
00:25:50
rhythm of your day. And it gives you opportunities
00:25:54
of how to check in with your emotions, what are you feeling throughout the
00:25:58
day and then a time for you to
00:26:01
reflect at at the end of the day really a space for you to
00:26:05
reflect on gratitude for the day. Where did you see God
00:26:08
working today? Reflection on,
00:26:12
you know, what challenges or obstacles you face that day and how you would
00:26:16
maybe handle them differently. And then just an
00:26:19
opportunity for you to really think about how you want to go into
00:26:23
tomorrow. Right? What are those words? What is that emotion that
00:26:26
you want to feel? And so I created this one, page
00:26:30
7 Simple Summer Self Care Planning sheet just for you.
00:26:34
And you can grab that free copy@summer
00:26:38
caratrochta.com Just enter your email and once you
00:26:42
do that, you're going to get that instant download for you to be able to
00:26:47
access that Summer Self Care planning sheet as
00:26:50
well as the summer planning pyramid that we implemented last
00:26:54
week. And so when you enter your email address,
00:26:58
you'll get a instant download of it, but then you're also going to have a
00:27:01
copy sent to your email so you can easily find it this summer
00:27:05
when you need to go back and maybe print off a new copy.
00:27:09
And so as we kind of close out today and as we close out this
00:27:13
Creating a Joy Filled Summer series, I
00:27:16
I know that it can be easy, especially during the summer, to get
00:27:20
caught up in caring for everyone else, in trying to make
00:27:24
it memorable and magical for everyone else. But remember that
00:27:28
you matter too. Your wellness, your
00:27:31
physical, emotional and spiritual and mental
00:27:35
wellness isn't a luxury. It's the soil
00:27:39
from which your joy and your patience, your
00:27:42
intentionality and your present is, is going to grow.
00:27:46
So really take the time to focus on caring for yourself this
00:27:49
summer. Not out of guilt or
00:27:53
obligation, but because you know that
00:27:56
you are deeply loved by a God who cares for your whole
00:28:00
self. So I thank you for being a part
00:28:04
of this joy filled summer series. It's been a lot of fun
00:28:07
to create these episodes and to create these handouts
00:28:11
for you. And I hope that you find them beneficial. I hope that
00:28:15
they really help you
00:28:19
start to create some shifts this summer. And so
00:28:23
if you would just take 30 seconds to share them with a friend,
00:28:27
share these episodes with a fellow mom who may need these
00:28:30
reminders and these resources. So don't forget you can
00:28:34
go back and listen to episode 61 which was all about creating your summer
00:28:38
vibe, episode 62 which focused on the summer
00:28:41
Planning pyramid and then this episode is a all about creating
00:28:45
self care planning for this summer. So share it with
00:28:49
somebody who you know needs it. And until next
00:28:53
week, take a deep breath, focus on
00:28:56
nourishing your body, mind and spirit and
00:29:00
really, really know and embody
00:29:04
that you are doing holy work. Like even in that snack
00:29:07
filled chaos of summer that's about to come. I hope you
00:29:11
have a beautiful and blessed week again. Thank you for joining me.
00:29:14
And until next week. Beauty held is a
00:29:18
seed, Beauty shared is the flower. It is your time to bloom.
00:29:22
We'll talk soon. Bye.