Is living more liturgically on your list of resolutions for the new year? 

‍Incorporating liturgical living into your home doesn’t need to look like extravagant meals, Pinterest-worthy crafts, or parties; when it comes to growing in holiness, small acts of devotions are often the most effective. 

And in fact, the Church even gives us simple suggestions on devotions for every day of the week. 

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Christ sits at the very heart of the Christian life; He calls us daily into a deeper relationship with Him. But how can we do this wholeheartedly and consistently amidst the busyness of our everyday lives? 

Thankfully, the Church offers guidance on how to structure our lives to keep Christ at the center. 

‍Not only does the Church dedicates each month to a particular devotion, but she also invites you to devote yourself to a different theme each day of the week. This practice was written about by spiritual master, Saint Josemaria Escriva.

Committing yourself to this practice will not only bring you closer to our Lord, but to His Mother, the angels, and the saints all of whom will help you on your spiritual journey.

Below, you can read about the traditional devotion for each day and ideas for how to meditate on it. 

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Sunday

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The Christian week begins with the Church remembering the Most Holy Trinity. 

The Trinity is a fundamental tenet of our faith. The Catechism of the Catholic Church says: “[The Trinity] is the mystery of God in himself… therefore [it is] the source of all the other mysteries of faith, the light that enlightens them.”

On Sundays, we come together to worship the Father, Son, and the Holy Spirit at Mass and this act alone helps us orient the rest of our week toward God. 

However, in addition to attending Sunday Mass, spending time with family and resting from work can help call to mind the Trinity, in whose image we were made. 

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Monday

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On Mondays, we remember the Holy Souls in Purgatory–our brothers and sisters who have gone before us and long to enter into full union with God. The Holy Souls need the prayers of the Church still on earth to finally reach their eternal home.

If you have time today, stop by a cemetery on your way home from work or your child’s dance class for a quick prayer. You can also offer mass or quick prayer before your meals for the Holy Souls. 

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Tuesday

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Tuesdays are the day on which we honor the Angels 

We often forget about these unseen beings but they play an important role both in the Story of Salvation, as God entrusts us to their care. The Angels, especially our Guardian Angels, want to help us know, love, and serve God so we can one day meet Him face to face. 

Start your day with a quick prayer to your Guardian Angel or to Saint Michael the Archangel. Thank them for their guidance, and ask for their help and protection. 

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Wednesday

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Devotion to Saint Joseph is the focus for the middle of the week. 

David Clayton in his book The Little Oratory writes: “[Wednesday] is the day the week turns on. It’s no wonder that the wisdom of popular piety put St. Joseph here, in the center of daily life. St. Joseph represents fatherhood, care, protection, a happy death, and sanctified work. He has been called the Shadow of the Father.”

Honor him by lighting a candle in front of the St. Joseph statue at your home or you parish, or by praying the Litany of St. Joseph. 

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Thursday

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Since Christ celebrated the Last Supper on Holy Thursday, the Church saw it fitting for Thursdays throughout the year to honor the Most Holy Eucharist. 

If you can’t make it to mass on this day, you can make a spiritual communion or an act of reparation to the Blessed Sacrament to honor the True Presence of Christ in the Eucharist. You can also spend time (even a few minutes) in Adoration if available to honor this great gift. 

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Friday

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Again, since Good Friday is the day we remember Christ’s Passion and Death, the Church uses all other Fridays to call to mind the sacrifice Jesus made to bring about our salvation. 

Abstaining from meat, even outside of Lent, is a long-standing Catholic tradition that lets you unite your suffering to the Cross. Praying the Stations of the Cross or the Sorrowful Mysteries also allows you to meditate on this 

The Church also remembers the Most Sacred Heart of Jesus on this day of the week. You can find ideas on how to honor the Sacred Heart here. 

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Saturday

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Finally, the Church honors the Blessed Mother and her Immaculate Heart every Saturday. 

Theologians like St. Bernard and St. Bonaventure explained the origin of the Saturday Marian devotion goes back to the first Holy Saturday when everyone else had abandoned Christ after His death, Mary alone believed. 

‍The Church gives us so many ways to honor the Blessed Mother and her Immaculate Heart. You could pray the Rosary or the Little Office of the Blessed Virgin Mary. You can also begin the First Saturday devotion by attending Mass on the first Saturday of the month. 

Living liturgically, and participating in the traditions of the Church like praying the daily devotions, helps sanctify your ordinary life.

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The average American diet consists largely of processed foods—an estimated 70 percent! And it’s no wonder, in our fast-paced culture we look for speed and convenience in our food.

However, these cheap, quick foods come with hidden costs to your health.

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What are processed foods?

Processed foods refer to any foods that have undergone some alteration from their natural state. Nearly all food found in your average grocery store has undergone some degree of processing, but not all processed foods are created equal.

Minimally processed foods such as washed blueberries, washed and bagged spinach, roasted nuts, or eggs are simply prepped for convenience or to lock in freshness while still maintaining their nutritional quality. Ideally, this level of processed foods should make up the bulk of your diet unless you have access to locally sourced foods.

Processed foods then refer to packaged foods that have added sugar, salt, oil and/or preservatives. While these food have been altered, they aren’t as detrimental to your health (especially when eaten in moderation).

Ultra-processed foods however are heavily manipulated–going through multiple processes and often containing many added ingredients like sugar, artificial ingredients, refined carbohydrates, and trans fats.

Research has found that consumption of ultra-processed food in the United States has increased over the past two decades.¹ These foods pose more serious risks to your health.

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Health Risks of Ultra-Processed Foods

Both the added ingredients and the packaging (often BPA plastics) can wreak havoc on your body.

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Increases Risk for Obesity, High Blood Pressure, and Type 2 Diabetes

Because our body digests processed foods more quickly than whole food/minimally processed foods, our bodies burn less energy/calories digesting them despite ultra-processed foods being more calorie dense, making it easier to gain (and keep on) extra weight.

Obesity increases the risk of developing other health problems including diabetes and high blood pressure.

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Inflammation

Many additives in ultra processed foods cause inflammation in the gut and brain, which can affect your brain function and mental health. Studies have found that high-fructose corn syrup, seed oils, added sugar, artificial sweeteners common in processed foods increase fatigue, anxiety, and depression.²

Inflammation can also aggravate PCOS and endometriosis.

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Increases Risk for Cancer

Research shows that ultra-processed food intake,  was associated with higher overall cancer risk–and in particular breast cancer and colorectal cancer.³ The preservatives processed meats like lunch meat, sausage, and hot dogs contribute highly to developing cancer.

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Increases Risk for Heart Disease

Researchers examined the role ultra-processed foods play in cardiovascular disease, finding that each daily serving of ultra-processed food was associated with an increase in the risk of heart disease, heart attack, and stroke.⁴

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Nutrient-Deficiency

Heavy processing eliminates the nutritional value in your food, so many companies “fortify” their processed foods products with vitamins, fiber, and minerals. While these fortification processes help, so many nutrients necessary for optimal health are lost.

The USDA Dietary Guidelines for Americans recommend diverse and nutritionally dense foods to ensure optimal nutrient intake.

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Tips to Reduce Your Consumption of Processed Foods

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Stick (mainly) to whole foods

Avoid foods that have a long list of ingredients (especially if they are difficult to pronounce). Whole foods should make up the majority of your diet.

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Eat mostly local foods  

Eating local foods in season is part of being a good steward of the earth.  Reasons for choosing locally grown food include: having better control over what is in the food that you eat, reducing the environmental damage caused by food transportation, reducing the incidence of foodborne illness, supporting local farmers, and no processing. Think farm to table!

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Shop the Outside Aisles

The center aisles in the grocery store usually contain the processed and ultra-processed foods. Shopping in the other parts of the store can help ensure you bring home only foods that will be good for your health.

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Cook more often

Cooking your own food instead of eating out or buying frozen meals helps you control the ingredients you're consuming. Meal prep can help make cooking more manageable!

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Exercise

While regular exercise can’t make up for a poor diet, physical activity can reduce your tendency to eat unhealthy and heavily processed foods. So get moving!

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Have you ever thought that your body must simply hate you—that no matter how hard you try to be healthy, it never follows your agenda? Maybe you think your body is broken.

Quite the opposite is true.  

You were designed by Love, for love, to love (and to return to Love), and your body does everything in its power to keep you in a state of love, safety, and proper functioning. It’s been hardwired to regulate and adapt by your loving Creator.

If it’s gone rogue, you’ve probably been operating outside the bounds of how it was designed for too long—shifting that adaption and regulation to dysfunction and dysregulation.

It’s not entirely your fault. We live in a fallen, stressed-out, over-scheduled world with promises of quick fixes, miracle pills, and extreme health and wellness strategies. You know the ones.  The shakes, the meal plans, the programs that swear you'll lose 10 lbs in 10 days.

And the new year is the prime time for diet culture to scream out these promises to take advantage of our vulnerability to a fresh start and a new hope.  

However, those methods simply don’t support how you were designed—for nourishment, rest, appropriate movement, and stress reduction.  

Whether you undertake a routine yourself or are looking for a program to assist your health and fitness goals, be on guard for these traps that wreck your metabolism, throw your hormones into chaos, and might allow you to lose a little weight up front just to gain it (and then some) back again later down the road.

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#1 Under-eating

We’ve been taught “calories in / calories out” for decades, so much that one of the first things we tend to want to restrict and control is our calorie intake. While altering food choices is often a great starting point in a health journey, extreme calorie restriction is not. So many programs offer a very low one-size-fits-all starting point for daily calories.

And the problem with this? Your body is more like a chemistry lab than a calculator.  There's so much more to it than in vs out.  

Calorie restriction is a stressor to the body, and many of us already have stress from our lifestyle, nutrition choices, and lack of sleep, just to name a few of the major issues.  

When you overly restrict calories, it’s a stress to the body. And while you might lose some weight in the beginning (fat and muscle loss—not good!), this method will signal your metabolism to start down-regulating. We don’t want a slow and sluggish metabolism, though. We want a healthy, thriving metabolism.

The goal of nutrition is to support your body in having sustained energy throughout the day, mental clarity, balanced blood sugar to keep cravings at bay, and emotional stability. Yes, proper nutrition can make that happen, but it won’t come with excessive calorie restriction.

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#2 Overtraining

If we subscribe to the ideology of “calories in / calories out” then the next error we tend to make is overtraining so that we can really leverage the equation: reduce calorie intake, increase calorie burn.

Exercise is also a form of stress to the body, so even if we aren’t totally restricting calories, it can still overstress the body when we don’t have a healthy metabolism and/or aren’t allowing proper rest and recovery.

How does this typically present itself:

• Relying exclusively on cardio.

• Too much cardio, not enough strength.  

• Too much strength, not enough rest and recovery.  

• Just too much. Period.

If you knew how much your workouts account for total calories burned throughout the day, you would definitely think twice about the overtraining approach.  However, when you do the correct combination of exercises with plenty of rest and recovery, you can boost your calorie burn while you're not working out.  That's what we want! A thriving metabolism.  

Working out is vital to health. But, when you over train, you overstress the body, often creating a hormonal backlash, thyroid issues, sleep issues, and after a while, funky symptoms can start to pop up.

When it comes to exercising, it’s best to work smarter, not harder.

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#3 Sacrificing sleep to squeeze in a new workout routine

Are you tempted to become part of the 5am club to put in a new fitness routine this new year?

It might not be a bad option for you unless you are not getting enough sleep already. Shaving off an additional hour of sleep—when you’re already in a sleep deficit—to get in a workout can add more stress to the body.  This, too, will start to wreak havoc on your metabolism.

BOTTOM LINE: Your Creator loves you so much that He built into your body an innate system of adaption and regulation to keep you safe and functioning properly according to its greatest need. If we want to restore our health and live vibrant lives, we cannot stress, obsess, or overly restrict our ways to that end.

True, lasting health takes focus and effort on:

• our food for the journey—our daily bread—what we consume that nourishes our body, mind, and soul.

• rhythms and sleep routines that allow us to work from a place of restoration rather than striving to earn it.

• appropriate exercise to strengthen, energize, and stabilize our body.

• reducing stressors on our mind, body, soul.

Want to learn how to get your body back to its original design so that it can heal, function properly, and possibly release some excess weight? Ready to ditch diet culture forever and be able to filter through the conflicting and confusing messages they scream at us?

In January, Seek First Catholic Wellness is hosting the Mindset & Metabolism Reset, a 9-week online program to teach you how to trust and come into cooperation with your divine design. Find more info at www.catholicwellness.com.

Come discover what happens when you align with your divine design.

Use discount code: PIETRAFRIEND to receive 30% off your registration

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Still planning the menu for your holiday feast? Here’s a round-up of some festive and healthy recipes for you to enjoy with your loved ones this Christmas.

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Christmas Breakfast/Brunch

Yogurt Parfait

A yogurt parfait not only looks great at your holiday brunch but is also fun to put together. You can customize this tasty breakfast dish by layering Greek or vanilla yogurt, and your choice of fresh or defrosted berries. Sprinkle granola on top for an added crunch.

You can easily prepare a yogurt parfait the night before to make your Christmas morning more peaceful.

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Banana Oatmeal Pancakes

These Banana Oatmeal Pancakes from the Healthy Maven will be a wonderful breakfast treat before you dive into the festivities. They provide an excellent source of protein and fiber and don’t require a huge mess to make.

Just throw all of the ingredients into a blender to simplify your cooking and clean-up. Top the finished pancakes with fruit, nuts, or maple syrup for a sweet start to this joyful season.

INGREDIENTS:‍

1 1/2 cups rolled oats

2 tsp baking powder

1/2 tsp cinnamon

2 large ripe bananas

1 tbsp maple syrup

1 egg

1 cup unsweetened almond milk (or other milk) – more for thinning out

1 tsp vanilla

pinch of sea salt

coconut oil, for cooking

optional add-ins: chocolate chips, mixed berries, nuts

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INSTRUCTIONS

Add all ingredients (except coconut oil and add-ins) to a blender and blend until smooth. If using add-ins, stir in now. Mixture may have thickened in blender so stir in more milk 1 tablespoon at a time to thin out, if needed. Add coconut oil to a pan or skillet over medium heat. Pour in about a 1/3 a cup of batter per pancake and cook until all bubbles have popped (about 2-3 mins). Flip over and cook for one more minute. Repeat until all pancakes have been cooked. Top with more banana, maple syrup, nuts or desired toppings and serve immediately. YIELDS 8 PANCAKES.

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Caramelized Onion, Broccoli, and Spinach Frittata

This protein-packed dish is a delicious and filling option to kick start your holiday. It will feed a hungry crowd, plus you can prepare it ahead of time and pop it in the oven before brunch.

INGREDIENTS

½ lb broccoli (about 1–2 crowns of broccoli or 1 bunch of baby broccoli), chopped

1 onion, halved and sliced

1 box of mighty spinach (5 oz)

10 eggs

salt, to taste

Olive oil, butter or ghee for cooking

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INSTRUCTIONS

Prep your vegetables and place the broccoli into a heat proof bowl. Preheat oven to 350 degrees F. Heat an oven safe 10” skillet (preferably nonstick or cast iron) over medium heat for 2-3 minutes. Add 2 tablespoons of olive, ghee or butter (or a mix) to skillet. Once the fat is melted add the onions and a good pinch of salt and turn the heat to medium low. Cook the onions, stirring every few minutes, until they are golden and caramelized, about 15 minutes. Meanwhile, pour boiling water over the broccoli and cover with a plate for about 5 minutes. Drain the broccoli and set aside. Once the onions are very fragrant, golden and soft, add the broccoli and another good pinch of salt. Next add in the box of greens and cook until it is all wilted. Meanwhile, whisk 10 eggs with 2 good pinches of salt. Once all the greens are wilted add the eggs into the skillet and stir gently to evenly distribute the vegetables. Turn up the heat to medium high and cook for about 5 minutes until the bottom is golden. Transfer the skillet to the oven and cook until the frittata is set, about 15 minutes. Allow to cool for a few minutes before cutting into desired slices. Serve immediately. YIELDS 8 SLICES.

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Appetizers

Crudite

A Crudite is a classic and easy-to-assemble appetizer for your Christmas get-together. Combine your favorite vegetables on a tray with some nuts, seeds, crackers, and/or a dip or two. You can substitute the classic Ranch dip for a healthier option like hummus or this Healthy Greek Yogurt Veggie Dip.

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Pomegranate Pistachio Crostini

This unique appetizer from Taste of Home not only looks festive and cheerful, but it tastes great and combines three “superfoods” that are good for you!

Pomegranates and pistachios are both excellent sources of fiber, vitamins, protein, as well as antioxidants. Dark chocolate can also benefit your health.

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INGREDIENTS

36 slices French bread baguette

1 tablespoon butter, melted

4 oz. cream cheese, softened

2 tablespoons orange juice

1 tablespoon honey

1 cup pomegranate seeds

1/2 cup finely chopped pistachios

2 oz. dark chocolate candy bar, grated

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INSTRUCTIONS

Preheat oven to 400°. Arrange bread slices on an ungreased baking sheet; brush tops with butter. Bake until lightly toasted, 4-6 minutes. Remove from pan to a wire rack to cool. Beat cream cheese, orange juice and honey until blended; spread over toasts. Top with remaining ingredients.

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Stuffed Mushrooms

You can make this recipe for Spanakopita Stuffed Mushroom from Wholesome Yum in just 30 minutes. It combines delicious Greek flavors, feta cheese, spinach in an appetizer everyone will enjoy.

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INGREDIENTS

1 lb. Cremini mushrooms (about 24, stems removed)

1 tbsp Olive Oil

8 oz. spinach

1/2 cup Feta cheese (crumbled)

4 cloves garlic (minced)

1 tbsp Fresh Parsley (minced)

Sea salt

Black pepper

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INSTRUCTIONS

Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper (grease lightly if using foil). Place the spinach in a bowl with a few tablespoons of water and cover with plastic wrap. Steam in the microwave for 2 minutes, until wilted. (You can also steam the spinach on the stove if you prefer.) Drain extra water and set aside to cool. Arrange the mushrooms cavity side up on the baking sheet in a single layer. Drizzle with olive oil. Season with sea salt and black pepper. When the spinach is cool enough to handle, squeeze it tightly several times to drain as much moisture as possible. It should turn into a small, tight ball. In a medium bowl, mix the spinach, feta cheese, garlic, and parsley. Add sea salt and black pepper to taste if desired. Spoon the mixture into the mushrooms. Bake for about 15-20 minutes, until the mushrooms are soft and golden.

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Side Dishes

Healthy Green Bean Casserole

Green Bean Casserole is a beloved side dish at many holiday parties but it’s also often a heavy side dish for your meal. This Healthy Green Bean Casserole offers a lighter option by using less butter, and switching out the Cream of Mushroom soup with a creamy parmesan gravy sauce. Seriously, yum.

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INGREDIENTS

For the onions: 2 medium to large yellow onions, thinly sliced - 1 tablespoon olive oil - 1/2 cup all-purpose flour (or whole wheat pastry flour or gluten free oat flour) -

1/2 cup panko breadcrumbs - 1/2 teaspoon garlic powder - 1/2 teaspoon salt

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For the green beans: 2 pounds fresh green beans, trimmed

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For the mushrooms: 2 tablespoons butter, divided - 1 pound (16 ounces) sliced baby bella mushrooms - 1 teaspoon fresh thyme - Salt and pepper

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For the sauce: 2 tablespoons butter - 1/3 cup all purpose flour (or whole wheat pastry flour or all purpose GF flour) - 2 cups low sodium chicken broth (or vegetarian broth) - 3 cloves garlic, minced - 1/2 cup grated parmesan cheese - Freshly ground salt and pepper, to taste

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INSTRUCTIONS

Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper and spray with nonstick cooking spray. Set aside. Place sliced onions in a large bowl, drizzle with 1 tablespoon of olive oil then add in flour, panko bread crumbs, garlic powder and salt. Use your hands to toss to combine, then place onions onto prepared baking sheet and bake for 15-25 minutes, using a tong to toss the onions every 8-10 minutes or so, until nice and crispy. Once done cooking, set onions aside. Reduce the heat in the oven to 350 degrees F. While the onions are cooking, bring a large pot of salted water to a boil. Add green beans in two batches, cooking for about 2-3 minutes per batch. I like to remove the green beans from the water with metal tongs and transfer to a large bowl, then repeat with additional green beans. Set aside. Next cook your mushrooms: Place a large skillet over medium-high heat and add in 2 tablespoons butter. Once butter melts, add in the mushrooms, fresh thyme and salt and pepper. Cook mushrooms, stirring occasionally until mushrooms are nice and golden brown; about 4-6 minutes. Transfer to a bowl. In the same skillet you cooked the mushrooms, add in 2 tablespoons of butter and place over medium heat. Once butter melts, whisk in flour and cook for 15-30 seconds until a paste forms, then VERY slowly add 2 cups of the broth, while you continue to whisk away any lumps. You’ll need to whisk pretty vigorously. Once smooth, increase heat, and bring mixture to a boil, then reduce heat and simmer for 5 minutes stirring every so often until sauce thickens up a bit, similar to a gravy. If it gets way too thick, add in 1/4-½ cup more broth. Once thick, turn off the heat and stir in minced garlic and parmesan cheese. Season with salt and pepper to taste. Spray a 2 quart baking disk or 9x13 inch baking pan with nonstick cooking spray, or grease with olive oil or butter. Add in green beans, mushrooms and 1/4 of the crispy onions; gently toss together. Pour the sauce all over, then cover with foil and bake for 25-30 minutes. Remove foil, add the remaining crispy onions on top and bake for 5-10 more minutes. Serves 8-10

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Maple Cranberry Brussel Sprouts

You’ll have to make room for these Maple Cranberry Brussel Sprouts from Pure and Simple Nourishment on your menu. The cranberries add a pop of color to your Christmas buffet, and combining it with maple syrup will create a sweet and tart flavor combination that will delight your guests.

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INGREDIENTS

1 1/2 lbs Brussels sprouts

3 tablespoon avocado oil

2 tablespoon balsamic vinegar

2 tablespoon herbs de Provence spice blend

1/2 teaspoon sea salt (or more to taste)

1/4 teaspoon ground black pepper (omit for AIP)

227 g fresh cranberries

3 tablespoon maple syrup

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INSTRUCTIONS

Preheat your oven to 400F. Trim the stems off of the Brussels sprouts and cut them in half. Add the cut Brussels sprouts to a bowl and add all the ingredients (except the maple syrup) and stir well to combine. Line a baking sheet with parchment paper and spread the Brussels spouts mix out into an even, single layer. Bake for 30-35 minutes, until the Brussels sprouts are the crispness you prefer. Remove from oven and add the maple syrup, and stir well to combine. Serve and enjoy!

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Roasted Artichoke Salad

This colorful side dish uses fresh and healthy ingredients and a flavorful vinaigrette, that will pair nicely with your main course. You can get the full recipe for this Roasted Artichoke Salad from Sunday Supper Movement.

INGREDIENTS

Roasted Artichoke Hearts

28 ounces artichoke hearts in a jar

¼ cup olive oil

½ teaspoon kosher salt

¼ teaspoon black pepper freshly cracked

Basil Vinaigrette

¼ cup shallot minced

1 tablespoon lemon juice freshly squeezed (or more to taste)

1 teaspoon Dijon mustard

1 tablespoon champagne vinegar

½ teaspoon kosher salt

¼ teaspoon pepper freshly cracked

½ cup fresh basil chopped

½ cup olive oil

Salad Assembly

3 tablespoons capers drained (or more to your liking)

2 roasted red peppers sliced thinly

¼ cup red onion minced

2 tablespoons parsley chopped fresh

¼ teaspoon red pepper flakes

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INSTRUCTIONS

How to Roast Artichokes

Preheat your oven to 350°F and line a baking sheet with aluminum foil. Place the artichoke hearts on the baking sheet and drizzle with ¼ cup olive oil. Sprinkle on ½ tsp. salt and ¼ tsp. pepper and toss until well-coated. Roast in the preheated oven for 20 minutes or until the artichoke hearts are toasted golden-brown.

How to Make Vinaigrette with Basil

Place minced ¼ cup minced shallot, 1 Tbsp. lemon juice, 1 tsp. Dijon mustard, 1 Tbsp. champagne vinegar, ½ tsp. kosher salt, and ¼ tsp. freshly cracked black pepper in the bowl of your food processor fitted with a steel blade. Process for 30 seconds. Then, add ½ cup chopped fresh basil leaves and process again into a green puree. With the processor running, slowly pour ½ cup olive oil into the bowl through the feed tube until the ingredients are finely pureed. Chill in the refrigerator for 30 minutes, or until ready to use.

Assembling the Salad

When the artichoke hearts are done roasting, place them in a serving dish and toss with enough basil vinaigrette to coat. Add 3 Tbsp. capers, 1-2 sliced roasted red peppers, ¼ cups minced red onion, 2 Tbsp. chopped fresh parsley, and ¼ tsp. red pepper flakes to the dish. Give it a taste and adjust with seasoning as needed. Toss everything together and serve chilled or at room temperature with additional dressing.

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Desserts

Christmas Fruit Wreath

Put a festive spin on your fruit platter by creating a Christmas fruit wreath. Follow this guide from This Healthy Table for help making your own.

INGREDIENTS

7 or 8 sprigs of mint

7 or 8 sprigs of rosemary

2 cups of green grapes, cut into small bunches

1 cup of red grapes

3 kiwis, peeled and chopped

½ cup raspberries

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INSTRUCTIONS

Place the sprigs of mint and rosemary on a large, round serving plate or board. Trim the ends if they are long. Create a circular pattern with the green grapes on top of the herbs. Then layer with kiwi and red grapes. Finally, add the raspberries on top, sprinkling them throughout the wreath.

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Cacao Chia Pudding

How about pudding made from whole, nutritious foods? All Nutritious’ Cacao Chia Pudding will satisfy your chocolate craving without all the added sugar. It contains chia seeds which not only give this pudding its consistency but also offers many nutritional benefits, as they are high in omega-3 fatty acids and fiber.

INGREDIENTS

2 tbsp unsweetened cacao powder

2 tbsp maple syrup

1 tsp vanilla extract

1 cup coconut milk

1/4 cup chia seeds

2 tbsp dark chocolate chips

Toppings (optional)

raspberries

unsweetened shredded coconut

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INSTRUCTIONS

Mix cacao powder, maple syrup, vanilla extract, coconut milk, chia seeds, and dark chocolate chips together. Cover the bowl and refrigerate for at least 2 hours or overnight. Divide the mixture into two cups/glasses afterward, and top up with raspberries and shredded coconut.

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Honey Cinnamon Cookies

These Honey Cinnamon Cookies will go perfectly with your glass of eggnog (everything in moderation, right?). They are made without processed sugars as they are sweetened naturally with coconut sugar and honey, and feature all of the flavorful spices of the season.

INGREDIENTS

2 ½ cups whole wheat flour

2 teaspoon baking soda

¼ teaspoon Himalayan salt

1 ½ teaspoon Ceylon cinnamon

½ teaspoon nutmeg powder

¾ cup extra virgin coconut oil softened (not melted)

¾ cup coconut sugar

1 egg

¼ cup raw honey

½ teaspoon vanilla extract

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INSTRUCTIONS

In a medium bowl, whisk together flour, soda, cinnamon, nutmeg, and salt. Set aside. In a separate bowl beat together softened coconut oil and sugar with an electric mixer for few minutes. Mix in the egg, vanilla, and honey. Beat until combined. Gradually add the dry ingredients into the wet and beat until combined. Put the plastic wrap over the bowl. Refrigerate dough for 30-60 minutes, until it is completely chilled. Preheat oven to 375°F (190°C). Line several baking sheets with parchment paper. Roll the dough into small balls (about the size of a walnut), using a scoop or tablespoon. Place the balls on prepared baking sheet, at least 2 inches apart. Bake 8-10 minutes. Remove cookies from the oven and let cool for a minute or two. Then transfer the cookies to wire racks to cool completely.

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The way in which we worship God through the liturgy plays a vital part of the Christian life. 

But while our worship takes place in the context of the mass, our relationship to Christ and His Church is not limited to Sunday. What we do at home everyday can help bring us more deeply into this sacred gift. 

Liturgical Living, or living in regards to the Church’s liturgical calendar, is a fun and accessible way to sanctify ourselves and our families, and enjoy the richness of our Catholic tradition.

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What is the Catholic Liturgical Calendar?

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Similar to our human calendar, the Catholic liturgical calendar consists of days, months, and seasons, holidays and feasts. It allows our experience of time to offer a window into the eternal, to order our lives toward God. 

But the liturgical calendar isn’t just an arbitrary schedule made up by the Church; rather, the liturgical year tells the story of God loving humanity. 

It offers a unique meditation on Jesus’ life, death, resurrection through the year, as it begins with preparation for His birth in Advent and ends with a reflection on Jesus’ heavenly glory with the feast of Christ the King celebrated on the final Sunday of the year.

These changes in the Church’s calendar are most obviously reflected at Mass through the changes in the priests’ vestments, the use of incense, the hymns, the readings and prayers. However, this observation of time doesn’t have to end with the recessional; we can bring the devotions and traditions associated with each season and feast day into our Domestic Church. 

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Living Liturgically

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Liturgical living extends the liturgy–a “radiant expression of the paschal mystery” as stated in Sacramentum Caritatis–throughout our day. In doing so, we learn to order our days toward God and keep heaven before our eyes, and ultimately become an active player in the greatest story ever told. 

Prayer, food, home decor, clothing, music, entertainment, play–every part of your home can help to bring to mind the sacred in the midst of the ordinary. 

‍You might light a new candle on your wreath for each week of Advent, celebrate a Solemnity with a huge feast, or pray a rosary on a Marian feast day. Maybe you’ll enjoy a special treat on the feast of a beloved saint or intentionally remember the devotion assigned to each month. 

There’s no “right” way to live in regards to the liturgical year; the Church leaves room for each home to decide how to practice it. 

You don’t need to celebrate every holy day or have elaborate plans for each change of season. Even acknowledging the liturgical year in the smallest way can serve as a powerful reminder that the world is not our home, that we were made for more. 

Liturgical Living isn’t simply for crafty moms or little kids, it’s for anyone who wants to grow in holiness.

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Want to incorporate Liturgical Living in your Domestic Church? Stay tuned for upcoming tips, resources, and suggestions for living the Liturgical Year on Pietra Fitness' blog. 

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The most wonderful time of the year will soon arrive! And with it, of course, comes the annual holiday shopping.

This year, Pietra Fitness wanted to share with you some of our favorite small Catholic businesses to help you find the perfect gift for your loved ones (or for yourself)-- gifts that encourage and inspire a healthier and holier life.

Plus, many of these businesses were kind enough to share a special discount code with the Pietra Fitness Community.

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Gifts for Nutrition

Veritas Fitness Meal Prep Program

Nutrition plays a vital role in your health and fitness journey. Owner of Veritas Fitness and a certified health coach with the Institute for Integrative Nutrition, Kim Brockway offers a weekly meal prep program that makes eating nutritious foods easy, delicious, and affordable.

Each month you will receive four meal plans with five meals each, a guide to prepping each meal plan, grocery lists, bonus recipes and resources, and more! You can sign up for this membership program for 1 month, 3 months, or 12 months and are available in both physical or digital copies.

Sign up (yourself or a friend) for 25% off any membership using the code CHRISTMAS22.

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Holy Granola

Granola makes an excellent breakfast or pre-work snack; it provides your body with essential protein, vitamins, and long lasting energy. The only thing better? Eating granola that supports a monastery.

“Holy Granola” is made Benedictine Monks and would make a delicious stocking stuffer or grab bag gift. This tasty treat consists of all natural ingredients and will stay fresh in their bag for 2-3 months.

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Sacred Heart Tea Company

The Sacred Heart Tea Company sells luxury loose leaf teas based on the lives of the saints. This family-owned business invites you to moments of simplicity and peace through a cup of their delicious high-quality tea.

Tea also provides a healthier alternative to coffee, ensures adequate hydration, and offers a variety of benefits for your body depending on the type of tea. Sacred Heart tea blends like the Saint Augustine blend would make an effective pre- and post-workout drink.

Use PIETRAFITNESS10 is good for 10% off each item ordered. Good through December 15th, 2022

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Gifts to Beautify Your Space

Corda Candles

The husband and wife team at Corda Candles creates handcrafted candles with scents inspired by the saints and our Catholic faith.

Unlike many candles on the market today, Corda Candles are free of toxins, pesticides, and GMOs. Each candle is made from all-natural coconut wax and its fragrance comes from safe essential or natural oils. Corda Candles bring faith into ordinary, everyday moments.

Use the code PIETRA15 for 15% off your order, through December 31.

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Mother & Home Market

Mother & Home is a worldwide community of women seeking to live for Christ and faithfully living out their vocations both in and out of the home. In addition, the Mother & Home Market curates theologically-rich, heirloom-quality goods and gifts for Catholic families from over 30 small Catholic businesses.

Find a gift that will bring beauty and light to any space from the Mother & Home Market. Use the code PIETRA10 for the Pietra Fitness Community to receive 10% off their order until 12/31.‍

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Gifts to Wear During Your Workout

Totally Catholic Tees

Totally Catholic Tees has been in the t-shirt business for almost 30 years (founded in 1993). This family owned and operated business provides quality Catholic tees for everyone to wear and share in The New Evangelization.

They now offer athletic tees and tank tops that will not only provide you comfort during your workout but will also serve as a reminder of your Catholic faith.

You can use the codes ADVENT22 for 30% off during 11/25-11/28 and CHRISTMAS22 for 15% off storewide 12/2-12/13.

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Sock Religious

Sock Religious offers fun and faith-inspired socks, apparel, and accessories. Grab a pair of socks (perhaps with one of these athletic saints on it) or a sticker for your water bottle to inspire and motivate your workout. Check out their full collection of products here.‍

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Gifts to Encourage Healthy Living

The Sunshine Principle

In The Sunshine Principle: A Radically Simple Guide To Natural Catholic Healing, author and Pietra Fitness Instructor-in-Training Melody Lyons shares her own story of healing, as well as practical guides to natural healing and wellness as a Catholic.

The Sunshine Principle helps you approach natural health care without falling into the errors of New Age earth and body worship, and embrace God’s plan for wholeness. It’s a must read for people who want to become healthier in body, mind, and spirit.

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Pietra Fitness' DVD and/or Gift Subscription

Give the gift of a faith-centered fitness program with Pietra Fitness DVDs or a subscription to our Pietra Fitness Online Studio. Each Pietra Fitness class combines strengthening exercises and Christian prayer, allowing you to glorify God through your body.

Along with branded workout apparel and accessories, the Pietra Fitness shop also offers workout DVDs for every fitness level and gift subscriptions for 3-month or 1 year access to our online studio.

Use the code ADVENT2022 to receive 20% off everything in our shop until December 31st. ‍

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Gifts to Help You Feel Your Best After Your Workout

Rooted for Good Skincare

The importance of good skincare goes beyond your appearance. As your largest organ, the health of your skin affects your overall health so having an intentional skincare routine, especially in the cold weather months, is essential.

Rooted for Good Skincare sells and hand makes all natural skincare and essential oil products to help keep your skin and body healthy and beautiful.

This Soak Scrub Gift Bundle which includes soothing bath soaks, a revitalizing sugar scrub, and fresh-scented handmade soap will help your body wind down after a workout.

Ten percent of every sale goes to help those in need in developing countries! So not only is it good for you, it’s good for others too. Use the code Pietra15 for 15% off your order from Rooted for Good Skincare.

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Meghan Ashley Styling

As Temples of the Holy Spirit, how we adorn our bodies is just as important as what we put in it and how we use it which is why you need clothes that help you feel beautiful.

Catholic Stylist Meghan Ashley wants to help you build a wardrobe that inspires confidence. She offers video Styling Sessions, texting for style advice, and handpicked recommendations from your closet to Style Club members, as well as a Personal Style Analysis to help you figure out and execute your best style.

Meghan has even written a book, The Catholic Wardrobe: Musings from a Personal Stylist. It is a practical guide to transform your closet filled with the beauty and tradition from our rich culture as Catholic woman.

Use the discount code PIETRA at checkout to receive 15% off Club Membership OR the Personal Style Analysis Guide.‍

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Gifts for Active + Faithful Families

The Catholic Woodworker

The Catholic Woodworker creates beautiful and durable gifts that equip families for spiritual battle. Their crucifixes and home altars will adorn your space and serve as visuals for meditation during times of prayer, and their wood and paracord rosaries would make unique gifts, particularly for the men in your life.

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Outrageous Mom

Seeing a need in the Catholic marketplace for unique gift items, OutrageousMom created beautiful Marian scarves, dolls, home and baby items that the whole family will love.

All of the Mary scarves are a devotion to Our Lady, placing the wearer under her mantle. It also gives added protection with a Miraculous Medal sewn on the hem of each design. The hand-knitted dolls and rattles, as well as bibs and blankets will inspire a love in your children for the Holy Family in even the youngest children.

Shop OutrageousMom on Etsy using the code PIETRASHOP15 for 15% off from 11/14 through Black Friday.

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Pietra Fitness Kids!

Pietra Fitness offers faith-based fitness classes for kids grades K-8 through our online studio and physical resources to be used in school or at home.

When a family joins the Pietra Fitness Online Studio, you’ll not only gain access to our entire collection of classes, your kids will also gain access to Pietra Fitness KIDS classes. Like other Pietra Fitness classes, Pietra Fitness KIDS combines Christian meditation and physical exercise to help children calm their minds, relieve stress, improve their flexibility, balance, and strength,  and most importantly, increase their faith.

Sign up for your 14 day free trial here.

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Pregnancy and childbirth are some of the most physically demanding processes a woman can go through. It takes a lot of blood, sweat, and tears to bring a new life into the world. 

After this intensive process, you have a beautiful baby to nurture and love, and a body in need of rest. 

Postnatal exercises can help speed up recovery from labor, and support mama’s health and wellbeing during this new season in a variety of ways:

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Strengthen and tone abdominal muscles

During pregnancy, your uterus expands putting pressure on your abdominal muscles. Over the nine months, these muscles continue to stretch and grow weaker. Many women may even suffer from Diastasis recti, in which your abdominal muscles separate. 

Your core muscles, particularly your abdominal muscles, are responsible for so much of your daily movement and function. So after childbirth, women must focus on healing this area of their bodies to avoid long-term pain and difficulty. 

Exercise can help manage and heal the separation, strengthen your pelvic floor, and restore these vital muscles to full health.

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Improves posture

The stretching of your abdominal muscles, as well as the loosening of your joints and ligaments to accommodate a growing baby during, also affects your posture. Hunching over to breastfeed, lifting infants, and carrying toddlers on your hips can cause slumped shoulders and a tucked under tailbone and bottom. 

This “postpartum posture” can cause pain in your neck, hip, and back, as well as problems with your balance and even digestion. 

Exercise can help correct your alignment and improve your overall health.

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Boosts energy

What mama doesn’t need an energy boost? While chugging your sixth cup of coffee won’t produce the energy levels needed to thrive as a new mom, exercise can help.

Contrary to popular belief, prolonged physical inactivity will actually contribute to fatigue rather than combat it; while regular exercise will give you more energy rather than deplete it.

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Improves Mental Health

Exercising contributes to better mental health and feelings of overall well being and this is especially true during this beautiful but challenging new season. Welcoming a new child into the world can also come with negative emotions like fear, uncertainty, anxiety, depression, and sadness that affect both mother and her new baby. 

Physical activity releases endorphins which can help women cope with these negative emotions. Some research has even found that postnatal exercise may help prevent or manage postpartum depression.¹

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Promotes better sleep

While postnatal exercise won’t help your little one sleep through the night, it can help ensure you get a decent night’s sleep. 

Studies have shown that regular exercise makes it easier to fall asleep at night and can help give you better quality of sleep (yes, even in that tricky newborn).²

A Note about Postnatal Exercise: Many women can begin exercising again between 6-8 weeks postpartum; however, your birth experience may affect this timeframe. Please follow the instructions of your doctor and start gently. 

‍Your body undergoes major changes during pregnancy, childbirth, and postpartum; starting slowly will reduce your risk of pain or injury. 

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Pietra Fitness now offers postnatal fitness classes specifically to care for your postpartum body and help you become the mother you were made to be. 

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Dr. Jillian Stecklein, PT, DPT, a recommended provider on My Catholic Doctor specializing in women’s health, will walk you through postpartum care in a series of informational videos. This resource can accompany you throughout your pregnancy and in the early days of your child’s life. 

Then with the clearance from your doctor, you can begin our postnatal fitness series with exercises that will gently realign your spine, strengthen your back, abs, and pelvic muscles, and aid in relaxation, stress management, and spiritual and emotional well-being during this exciting time. 

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Sign up for your free trial today.

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Francesca LaRosa, a Catholic composer and singer/songwriter, who desires to glorify the Lord and serve His Church through her ministry. Her prayerful music, particularly her Psalms project, brings the listeners in an encounter with Jesus Christ, the Word of God Himself.

‍Francesca's beautiful music will be featured in Pietra Fitness’ forthcoming prenatal video fitness series. We had the pleasure to interview Francesca to help you get to know the woman behind the music. 

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Tell us a little about yourself. How did you get into music and get started with your ministry?

I am a Catholic composer, and I write music for word-for-word Psalms to be used during the liturgy. I have been setting the Psalms to music through deep discernment and prayer. I write a lot of those with my mom and my husband, and I really enjoy serving the Lord in that way.

I grew up in Indianapolis and started playing the piano when I was four. When I was nine, I began to play the piano with my dad at Mass. We had a family worship band–my sisters would sing, my dad and uncle played guitar, I played piano, my brothers and cousins ran sound, and my aunt played bass. We always loved to worship the Lord together as a family.

I studied music education at Ball State University; I thought I was going to be a teacher or a missionary after graduating, but instead, I was offered the job as music director at the parish where I grew up. It was such an honor to serve there for 3 ½ years before feeling called to pursue my music.

I thought 2020 was going to be my year to really pursue my music dream (laughs). I was leading a girls’ choir for the archdiocese when the pandemic hit and all of that stopped. During that time my husband and I began dealing with infertility, and I wasn’t really able to write or sing anymore. I stopped writing lyrics; I was really struggling.

It was a really difficult time for me. I started composing instrumental piano pieces because I wanted to help people overcome their own suffering. I started an instrumental piano channel called ‘Keys of Peace,’ where I wrote songs for people battling cancer, people struggling with infertility, people struggling with miscarriage, people struggling to just hang on. I wrote a piano song everyday and prayed for these people—that was my ministry.

I was super honored that my Keys of Peace ministry got taken up by the Hallow app and Pietra Fitness, and I was amazed at how the Lord could work through my own suffering. Praying through [my suffering] and focusing on other people in my brokenness helped me out of that difficult time and led me into my Psalm ministry. I started releasing my Psalms every week, and now I compose music full-time.

I’m incredibly blessed that my husband is a music producer, and together, we write and create music for the Church. Doing ministry together as a couple is such a blessing!

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What drew you to the Psalms? How did you get started with that particular project in your music? 

I grew up singing at Mass, and we always used the Psalm of the day. Some of these were word-for-word from the Lectionary, but starting in high school, my parish really started using the exact Psalm of the day, and many times it was in chanted-verse form.

As beautiful as they were, I had never been introduced to chant before, so as a composer my mom told me “I think you can write one of these.” I said: “I don’t know how to write a Psalm. I write songs not Psalms.”

She told me to close my eyes, and she began reading the Scripture over my hands and praying over me. Through her prayer I heard these melodies of how these psalms would go.

I really feel like they are melodies from heaven. I write them with metered verses but also with chanted verses as well; I am writing my own chant now. I have really fallen in love with the Psalms because they hit on every single human emotion. It’s such a beautiful chapter of the Bible, and I especially love it because Jesus prayed the Psalms. I find it to be a powerful experience to say the same prayers as our Lord.

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How has praying the Psalms helped your spiritual life? 

As Catholics we hear the scriptures at Mass but I feel like I don’t know the scriptures that well. I feel like I know music well but I never felt like I knew the Word of God.

I have friends who know the Bible by heart who can verbalize different chapters of the Bible at a moment’s notice; they quote Scripture, love Scripture, and live it. I desire that for myself. To dive into the Scriptures with my mom has been a brand new, powerful experience for me.

I love being Catholic because I deeply love the gift of the Holy Eucharist. Another gift from heaven is God’s Word - Scripture. I want to focus on both gifts because Jesus is the Word made flesh. I think we need to know it better.

We have a lot of resources for learning and knowing Scripture in 2022, like the Bible in a Year Podcast with Fr. Mike Schmitz; I think we are finding ways to live out Scripture in a deeper way, and to be a part of that is such an honor.

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Do you have a favorite Psalm?

I don’t want to be cliché and say Psalm 91, but it’s so powerful to me: ‘Be with me Lord when I am in trouble – You who dwell in the shelter of the Most High, who abide in the shade of the Almighty, Say to the LORD, ‘My refuge, my rock, my God in whom I trust’. It’s such a powerful passage the Lord has given us– to think about being with Him when I am in trouble… That’s so comforting. 

I also love Psalm 23: The Lord is my Shepherd, there is nothing I shall want and Psalm 51: Create in me a clean heart, O God. Have mercy on me , O God in your goodness in your compassion wipe out my offense.

I love so many of them. One of my favorites is Psalm 18: I love you Lord my strength. That one is like a love story to me. There’s not a lot of Psalms that say “I love you Lord”; many ask for help in times of struggle! But to go back to the Lord and say I love you…I like that one a lot. 

Those are the ones that stick out to me.

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‍Where can people find you and your music online?

You can check out my music on Youtube and Spotify. It is also available on my website along with sheet music if you are a musician or a singer. You can also support my and my husband’s mission on Patreon. 

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Come pray with Francesca LaRosa’s beautiful and peaceful music in our soon-to-be released prenatal fitness series. 

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