The cooler weather ushers in a season of cozy sweaters and hearty soups to keep out the chill. 

Below you will find 7 healthy soup recipes that will warm you right up this Fall!

Hearty Beef and Vegetable Soup‍

By using the convenience of canned veggies and your choice of beans, this easy-to-make and savory stew is perfect for a busy weeknight.

‍Total Time: 40 minutes
Serves: 8

Ingredients

• 1 tablespoon olive oil
• 1 pound cubed lean stew meat
• 1 (12 oz.) package frozen seasoning blend 
• 2 garlic cloves, minced
• 2 (32 oz.) cartons vegetable broth
• 2 (14.5 oz.) cans petite diced tomatoes
• 2 cups frozen cut corn
• 1 cup frozen cut okra
• 1 cup frozen baby lima beans
• 1 cup frozen cut green beans
• ½ teaspoon black pepper
• ½ teaspoon dried thyme
• ½ cup uncooked ditalini pasta
• Refrigerated basil pesto (optional)

Get directions here from Southern Living.

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Quinoa Vegetable Soup

This delicious soup includes Quinoa, one of the most nutritious foods on the planet. It is gluten-free, rich in fiber and protein, and one of the few plant foods that contains all nine essential amino acids.

Total Time: 40 minutes
Serves: 6

Ingredients

• 2 tbsp. Extra-virgin olive oil
• 1 medium onion, chopped
• 2 carrots, peeled and cut into thin rounds
• 2 stalks of celery, thinly sliced
• 3 cloves of garlic, thinly sliced
• 1 large zucchini, cut into ½” pieces
• 1 can (14.5 oz) diced tomatoes
• 1 can (15.5 oz) cannellini beans, rinsed and drained
• 1 cup quinoa
• ½ tsp ground cumin
• 8 cups low-sodium vegetable broth
• 8 oz Tuscan kale, ribs removed and leaves thinly sliced
• 1 tbsp. Fresh lemon juice
  
  

Get directions here from Delish.

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Healthy Chicken Noodle Soup

Is there anything more comforting than a bowl of Chicken Noodle Soup? This recipe takes a classic soup and makes it even healthier with the addition of yummy greens!

Total Time: 1 hour 15 minutes
Serves: 4

Ingredients

• 1 lb. boneless skinless chicken breasts
• Kosher salt
• Freshly ground black pepper
• 1 tsp. dried oregano
• 1 large onion, chopped
• 3 large carrots, peeled and chopped
• 3 stalks celery, chopped
• 2 cloves garlic, minced
• 5 c.Chicken Broth
• 3 c. water
• Small bunch thyme
• 1 bay leaf
• (12-oz.) package gluten-free noodles
• 1 bunch Tuscan kale, stemmed and shredded
• Juice of 1 lemon

Get directions here from Delish.

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Slow Cooker Vegetarian Mushroom Barley Soup

A wholesome and hearty meatless soup for a cozy autumn feel. 

Total Time: 1 hour 5 minutes
Serves: 4-6

Ingredients

• 2 tablespoons vegetable oil
• 1 cup onion, chopped (about 1 medium onion)
• 1 teaspoon garlic, minced
• 1 cup carrots, thinly sliced
• 2 cups brown mushrooms, thinly sliced
• 1 cup barley
• 5 to 6 cups water
• 1 + ½ tablespoons vegetable stock powder (or chicken stock powder)
• 2 teaspoons salt, or to taste
• 1 teaspoon ground black pepper, or to taste
• 1 teaspoon fresh parsley, finely chopped (for garnish)

Get directions here from from A Head of Thyme

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Butternut Squash and Turnip Soup

This vitamin-packed soup uses delicious seasonal vegetables and offers a host of health benefits. 

Total Time: 50 minutes
Serves: 4

Ingredients

• 3 tablespoons butter
• 1 tablespoon olive oil
• 2 cups cubed butternut squash
• 2 cups cubed turnips
• 1 cup thinly sliced celery
• 1 onion, diced
• 3 cloves garlic, minced
• 1 quart chicken stock
• 1 bay leaf
• 1 tablespoon honey
• ¼ teaspoon ground black pepper
• ¼ teaspoon ground nutmeg
• ⅜ teaspoon ground coriander
• ⅛ teaspoon cayenne pepper
• 1 pinch salt to taste

Get directions here from from All Recipes

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Autumn Carrot + Sweet Potato Soup

With carrots, sweet potatoes and apples, this savory soup with a hint of sweetness tastes like fall. 

Total Time: 45 minutes
Serves: 8

Ingredients

• 4 tablespoons unsalted butter
• 2 medium yellow onions, chopped
• 1 tablespoon curry powder, plus a bit more for serving
• 1 pound carrots, peeled and chopped into 1-inch pieces
• 1-1/2 pounds sweet potatoes (about 2 small), peeled and chopped into 1-inch pieces
• 8 cups chicken broth, best quality such as Swanson
• 1-3/4 teaspoons salt
• 1 tart yet sweet apple (such as Honeycrisp or Fuji), peeled and chopped
• 2 tablespoons honey
• Freshly ground black pepper

Get directions here from from Once Upon a Chef

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Minestrone Soup

This classic one-pot Italian soup recipe packs a punch with nutrient-dense vegetables and rich, tasty broth. 

Total Time: 45 minutes
Serves: 6-8

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 medium carrots, sliced
• 3 ribs celery, sliced
• 1 small zucchini, diced
• ½ teaspoon Italian seasoning
• 1 teaspoon salt (or to taste)
• 2 medium fresh tomatoes, diced
• 1 (14 oz.) can tomato sauce
• 1 cup green beans, ends trimmed, cut into 1-inch pieces
• 1 (15 oz.) can white kidney beans (Cannellini beans), drained
• 2 cups water or vegetable broth
• 1 cup dry shell pasta
• fresh parsley, chopped (optional, for serving)

Get directions here from from A Head of Thyme

Which one are you making tonight? Let us know over on social media!

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Who are the Holy Souls and why do they need remembering?

As Catholics we believe that, at the end of each of our lives, we will go to one of three places--Heaven, Hell, or Purgatory. 

Those who die in the grace and friendship of God but still need cleansing from the temporal effects of sin go to Purgatory. The Catechism of the Catholic Church defines Purgatory as “purification, so as to achieve the holiness necessary to enter the joy of heaven” (CCC 1030).

Many saints have likened the suffering of the Holy Souls to those in Hell though instead of eternal torment, the Holy Souls’ experience a temporary, cleansing fire to ready themselves for full union with God. 

We believe that the Holy Souls still play an active part of the Body of Christ (often called the Church Suffering), which is why “praying for the dead” is a Spiritual Work of Mercy. The souls in purgatory cannot pray for themselves and need our prayers and sacrifices to enter fully into the Beatific Vision.

The Church invites us to pray for the dead in a special way on All Souls Day and throughout the month of November.

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What do the saints have to say about the Holy Souls?

‍“I saw my guardian angel, who ordered me to follow him. In a moment I was in a misty place full of fire in which there was a great crowd of suffering souls. They were praying fervently, but to no avail, for themselves; only we can come to their aid. The flames, which were burning them, did not touch me at all. My guardian angel did not leave me for an instant. I asked these souls what their greatest suffering was. They answered me in one voice that their greatest torment was longing for God.”  – St. Maria Faustina Kowalska‍

“If, during life, we have been kind to the suffering souls in purgatory, God will see that help be not denied us after death.” – St. Paul of the Cross‍

“By assisting [the Holy Souls] we shall not only give great pleasure to God, but will acquire also great merit for ourselves. And, in return for our suffrages, these blessed souls will not neglect to obtain for us many graces from God, but particularly the grace of eternal life. I hold for certain that a soul delivered from Purgatory by the suffrages of a Christian, when she enters paradise, will not fail to say to God: ‘Lord, do not suffer to be lost that person who has liberated me from the prison of Purgatory, and has brought me to the enjoyment of Thy glory sooner than I have deserved.’” – St. Alphonsus Maria de Liguori

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How can we pray for the Holy Souls?

In November, consider praying for your deceased family and loved ones in the following ways:

-Pray at a cemetery 

-Have a Mass offered for the dead

-Pray the Divine Mercy Chaplet

-Pray the Rosary

-Pray the Office of the Dead

-Offer up your workout for the Holy Souls

-Pray this prayer from St. Gertrude the Great: ‍

Eternal Father, I offer Thee the Most Precious Blood of Thy Divine Son, Jesus, in union with the Masses said throughout the world today, for all the Holy Souls in Purgatory, for sinners everywhere, for sinners in the universal church, those in my own home and within my family. Amen.

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Whether you’re a seasoned athlete or just starting out on your fitness journey, you’ll need motivation to get up and get moving everyday. You might look toward the fitness accounts you follow on social media or your accountability buddy, but nothing beats the motivation found within yourself. Documenting your fitness journey can help. Documenting your fitness journey--either for yourself or for social media-- can help you stay on track when it comes to your health and wellness goals. 

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Accountability

Accountability acts as an excellent motivator when it comes to meeting your goals. Documenting your fitness journey can help keep you accountable to the goals you’ve set for yourself. Taking an honest look at both your successes and shortcomings on your fitness journey allows you to track your efforts and measure your progress. It also allows you to see the areas you need to work on and can help you create S.M.A.R.T goals that will help you focus your efforts moving forward.

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Encouragement

Most likely, your fitness journey will consist of many small wins over a long period of time; each little achievement can help motivate you on to the next one. However, you might not even recognize these wins until you take a step back. 

Documenting your fitness journey can help you see how far you’ve come since you began. It makes the small wins and successes more obvious, and allows you to use them as a source of encouragement as you continue. 

Keeping track of your journey can help remind you of the “why” behind your actions and will help you persevere even when you face setbacks and challenges. 

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Gratitude

Seeing how far you’ve come on your fitness journey offers you an opportunity to practice gratitude. 

Gratitude makes you more aware of the good you have found through this journey and can help you develop a deeper appreciation and respect for your body as a temple of the Holy Spirit. 

In doing so, you can further develop your intrinsic motivation for exercising and making healthy lifestyle choices. 

Beginning to document your fitness journey is easy! 

You can record your short-term and long-term fitness goals, your milestones and achievements, and challenges you’d like to overcome by taking photos, keeping a journal, or even starting a blog or an Instagram account to share your progress with friends and family. 

It can help make your journey more satisfying and enjoyable, and will ultimately help you reach for and achieve your wellness goals. 

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Documenting your fitness journey? Tag Pietra Fitness on social media so we can cheer you on!

Stand up straight! Don’t slouch!

Have you ever had a parent or teacher correct your posture? When it comes to posture, bad habits are easy to form.

Everyday occurrences or actions like leaning over a small screen, slouching in a chair, carrying a heavy bag, even poor quality shoes or pregnancy can cause problems with your posture.

However, while common, poor posture can affect your appearance and confidence, as well as your overall health.

Keep reading to find out more about the benefits of good posture and exercises you can use to improve your posture.

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What does good posture actually look like?

Good posture allows you to hold your body with the least amount of strain and stress on supportive structures like your muscles and ligaments. Aligning your body properly when you sit or stand protects you from avoidable pain and injury.

But what exactly does good posture look like?

When standing, your chin should be parallel to the floor, your shoulders, hips, and knees should be even, your spine should be neutral rather than arched, and your weight should be evenly distributed on both feet.

When sitting, your chin should (again) be parallel to the floor, your shoulders, hips, knees should be even, and your knees and feet should point straight ahead.

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Benefits of good posture

Good posture has a large impact on your body in a variety of ways:

• Improves muscle and joint function
• Improves spine health
• Improves balance
• Reduces risk of injury
• Reduces neck, hip, and back pain
• Boosts mood
• Impacts digestion¹

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5 workouts that will improve your posture

Thankfully, if you struggle with posture problems, you can work to improve them through exercise. Here are five workouts from Pietra Fitness that specifically focus on developing good posture.

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1. Lent: Hip Strengthener

Focus: Hip Flexor Strengthener

Level: Gentle

Do you have poor posture, tightness or soreness in your lower back or hips, or pain in your neck or glutes? Tight hip flexors may be the source of your discomfort—and Lent: Hip Strengthener can provide relief. This 25-minute class offers exercises that stretch and strengthen not only your hip flexors but also your back, glutes, and core are essential for loosening your muscles, increasing your range of motion, improving your posture, and preventing injuries.

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2. Tone and Twist

Focus: Posture

Level: Intermediate

Twists are great for strengthening the muscles up and down your spine, improving posture, and increasing flexibility so you can perform everyday movements with ease. Tone & Twist leads you through several series of safe and effective twists that will work and stretch your entire core while engaging other muscles in your body for stability.

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3. Live From Home: Posture Support

Focus: Posture

Level: Intermediate

Would you like to be one of those people who stand in perfect alignment, maintaining the spine’s natural curves? Practicing Live from Home: Posture Support can be a great aid to strengthening your core and glutes that will aid in correcting a slouching posture.

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4. Live for Advent: Fix Your Posture

Focus: Posture

Level: Intermediate

Would you like to stand taller, move better, and have greater flexibility and range of motion? If the answer is yes, then Live for Advent: Fix your Posture is for you! Our trained instructor will walk you through exercises that will help your body move in a way that is smarter and more efficient.

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5. Live! from Home: Polish Your Postures

Focus: Posture

Level: Advanced

Are you looking for an opportunity to perfect your standing postures while building greater strength? This 45 minute class is for you! In this class, our trained instructor offers numerous cues as you spend time in each posture, giving you the opportunity to polish your postures as you gain strength. You will practice poses that will strengthen the legs, knees, ankles, arms, core, and glutes and stretch the groins, chest, and lungs, as well as poses that will challenge your balance and strengthen your legs, ankles, and back muscles.

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Are you ready to work on your posture? Studio Members can search for the titles of these classes and get started today!

Whether you’re going back to school/work or taking care of littles who are, the back-to-school season can come with an increase of items on your to-do list (and often anxiety). 

Below you’ll find nine tips for relieving stress and helping you to maintain your cool this season.

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‍1. Create a routine

By establishing a daily routine, you can set aside time to take care of important and necessary tasks, and can help you make more space in your life for relaxation and fun. A daily routine combats feelings of burnout and can help you avoid procrastination (which can only add to your feelings of stress). 

Habits take time to create, so begin building your daily routine slowly. Start with something small and manageable like a solid morning routine or a daily walk in the evening.

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2. Reduce your caffeine intake

Those early mornings may have you reaching for an extra cup (or three) of coffee, looking to the caffeine to boost your energy and productivity. However, studies have shown that high doses of caffeine can increase anxiety. ¹

The Mayo Clinic recommends having no more than four cups of coffee, but it’s important for you to monitor your bodily reactions to your caffeine habit. Are you feeling jittery? Having trouble sleeping? Cutting back a bit on your caffeine intake can help. 

Try drinking decaf coffee or tea, and make sure you’re drinking plenty of water. 

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3. Exercise

There are so many reasons why exercising regularly can help you manage stress and anxiety. It releases endorphins, improves your sleep, and regulates your cardiovascular, digestive, and immune systems. 

We designed our new Release, Restore, Recover series specifically to help your body release tension and restore balance in your nervous system. Sign up for your 14 day free trial to give it a try!

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4. Set boundaries

Most of us struggle with setting boundaries, and the start of a new school year––with all of the new or renewed activities–– can make it even harder. However, creating boundaries in how you use your time and energy can greatly help to reduce stress and burnout. 

Setting boundaries allows you to maintain a healthy work-life relationship. Learn to assess your needs and practice saying no to unnecessary or draining commitments.

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‍5. Get outside

According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors. No wonder feelings of anxiety and depression have increased in recent years.²

Getting outside does wonders for your mood. Engaging in outdoor activities, like running, hiking, biking or camping, can improve blood circulation and release “happy” chemicals like serotonin and endorphins that contribute to an overall sense of well-being. Even a few minutes of sun exposure can increase the brain’s release of these “happy” chemicals.³

Spending just five minutes outside everyday will impact your mental health for the better. So go on a walk, eat lunch outside, or take a weekend getaway to a campsite in the woods.

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6. Spend time with family and friends

A Cigna study from the American Journal of Health Promotion indicated that excessive social media use increases feelings of loneliness and isolation, which can increase stress during difficult times.⁴

Spending quality time with people who love and care about you can provide a lot of comfort when your life seems out of control. Having positive relationships with your family and friends encourages feelings of connectedness and positive coping mechanisms, as well as adaptability and resilience.

Grab coffee with your friend, invite your family to a nice sit-down dinner, or take your kids for a walk and watch your stress melt away. 

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7. Laugh

Laughter really is the best medicine. Laughter reduces the level of stress hormones like cortisol, adrenaline, and dopamine, while increasing the level of endorphins. 

When we laugh at something, especially during times of stress, it provides us with physical and emotional relief. It signals to your body that you are safe and allows you to shift your perspective to a more positive one.

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8. Breathe

When you experience stress, your body, whether you realize it or not, responds. This stress response (or “Fight or flight”) involves taking more shallow breaths which can prolong feelings of anxiety. 

Slow, deep breaths tell your brain to calm down, which in turn helps your body relax by lowering your blood pressure and heart rate.

Next time you find yourself stressed, breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Then breathe out slowly through your mouth.

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9. Prayer

Cast your anxieties on the Lord. Meditation and prayer can do wonders for someone coping with stress. 

Dr. Roberta Lee, a world-renowned integrative physician, wrote in her book The SuperStress Solution that people who turn to prayer and religion when faced with difficult situations are “better able to cope with stress, they heal faster from illness, and they experience increased benefits to their health and well-being.”

It also helps you recognize the aspects of your life that are (or aren’t) within your control and helps you plan accordingly. 

What are your favorite ways to combat stress during this time of the year? Head over to Instagram and Facebook and let us know!

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This summer we launched our newly designed Pietra Fitness website to give you a faster, more user-friendly experience.

As a leading Catholic fitness company, we not only strive to provide you with high-quality content aimed at building a strong foundation––physically, mentally, and spiritually–– but also a cohesive overall experience. 

From our re-designed About page to our more extensive support section, we can now offer you even more resources to help you become the cathedral God created you to be. 

Our easy-to-navigate homepage will help you find all the information you need, including our shop and our blog (that now allows you to filter by category) to assist you on your wellness journey. 

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What’s New in the Online Studio?

Since the launch of the Pietra Fitness Online Studio in 2019, we’ve provided you with outstanding fitness content to help you recognize that your body is a temple of the Holy Spirit and has the capacity to glorify the Creator. 

Our re-designed Online Studio will now provide you with even more content to grow in body, mind, and spirit from the comfort of your own home. 

The Pietra Fitness Online Studio will allow you to more easily search for and save your favorite fitness classes. It also features some brand new content for both you and your kids.

You can now filter by difficulty levels, length, or collection like Theology of the Body, Surrender Novena, and newly released “Release, Restore, & Recover” Series. Plus, you can also participate in live classes with our excellent instructors in real time. 

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We’re incredibly excited to share all of our hard work and to provide our customers greater access to all of our educational content to empower everyone to reach their fitness goals.

We hope you’ve gotten a chance to check out our new site and have enjoyed the new experience so far. (If not, what are you waiting for?!) If you’re new here, sign up for your 14 day free trial and give it a try. We know you won’t regret it. 

While chasing your fitness goals, you want to break a sweat but nobody wants the dreaded odor that comes with it. 

Sweat itself is actually odorless but when it’s broken down by the bacteria living in your armpits, it creates that unmistakable smell.

Deodorant can help. 

By making your skin more acidic, deodorant helps repel the bacteria (and the stink!) However, some deodorants and antiperspirants contain ingredients that could cause harm to our bodies, especially when used over long periods of time.¹  You can reduce both the risk and the smell by using or making an all-natural deodorant. 

Here’s how you can DIY an all-natural deodorant that will keep you smelling fresh even after your workout. 

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What You Need

• ½  cup cornstarch (or arrowroot powder for sensitive skin. We have not tested it with the cornstarch and have only used organic, non-GMO arrowroot.)
• ½ cup baking soda (use less if it irritates you)
• Little less than ½ cup unrefined organic coconut oil (can add more if needed)
• Optional: 20-25 drops of quality essential oil (Lavender, tea tree, lemongrass, grapefruit)

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How to Make Homemade Deodorant (that actually works!) 

1. Mix baking soda and arrowroot—preferably in a blender or by using a mixer.
2. Add the coconut and essential oils and mix well using the blender. It takes a few minutes, but it will start to come together. Add more coconut oil if needed.
3. Pour into a clean airtight jar (Homemade deodorant will last about 3-6 months in an airtight container.)

Keep in mind, if you have never tried a natural, paste deodorant before it may take some time for your armpits to get used to the new routine. Give your body time to adjust and then you can enjoy your workout without the B.O. 

Interest in meditation has been growing for some time, as a form of relaxation, a spiritual practice, a mental health prescription, or as a tool to help manage chronic pain.

Meditation can indeed be beneficial for our overall health. Some aspects of eastern religious thought can seem very similar to Christian revelation, and eastern meditation is also many times marketed as neutral and non-religious, appropriate and beneficial for all. But, as we have seen in Part One and Part Two of this series, not all forms of meditation are equal. This series summarizing and simplifying the Vatican, Letter to the Bishops of the Catholic Church on Some Aspects of Christian Meditation, has examined how Christian meditation is markedly different from other popular forms of meditation. In fact, we know that these forms of meditation are risky, as they can cause physical and spiritual harm.

There are no concerning side effects to Christian meditation. Accordingly, it would be beneficial to gain a more solid understanding of Christian meditation, and how we are to pray in this way, so that we can avoid the errors and the possible concerning side effects of other popular meditation techniques.

We now know what Christian meditation is (prayer, communion with God), and how it differs from other forms of meditation, so let’s talk more about how to practice it. Christian meditation often involves the pondering of sacred images, sacred scripture or other sacred writings, such as the lives of the saints. Above all, the Church recommends the reading of sacred scripture as the foundation of our prayer. We can use scripture in our prayer to delve deeper into its mysteries and, "so that a dialogue takes place between God and man.”¹

We speak to God and we listen to Him in the Word of God. Lectio Divina is a great method that can be used. The Rosary is another form of meditation. There are many others, including the “Prayer of Recollection” that I mentioned previously in Part-Two of this series. With all of these genuine forms of Christian meditation, the aim is to be in conversation with God and to develop a greater intimacy with our Lord. The focus is on relationship, on a deeper understanding of His Truth.

“To find the right ‘way’ of prayer, the Christian should consider what has been said earlier regarding the prominent features of the way of Christ, whose ‘food is to do the will of him who sent (him), and to accomplish his work’ (Jn 4:34). Jesus lives no more intimate or closer a union with the Father than this, which for him is continually translated into deep prayer. By the will of the Father he is sent to mankind, to sinners, to his very executioners, and he could not be more intimately united to the Father than by obeying his will. This did not in any way prevent him, however, from also retiring to a solitary place during his earthly sojourn to unite himself to the Father and receive from him new strength for his mission in this world.”¹

We are all different, and will experience Christ in unique ways. We may not all be chosen for the type of mystical experiences conferred upon Saint Teresa of Avila, for example, but, “every ‘living’ Christian has a specific task (and in this sense a ‘charism’) ‘for the building up of the body of Christ’ (cf. Eph 4:15-16), in communion with the Hierarchy whose job it is ‘not indeed to extinguish the Spirit, but to test all things and hold fast to what is good.”¹

Our job is to discern the unique charisms that we have been given by God and to use these in service for the good of His Church. Finally, it is important to keep in mind that, “Contemplative Christian prayer always leads to love of neighbor, to action and to the acceptance of trials, and precisely because of this it draws one close to God.”¹

And on that note, I’ll end with one final quote:

“From the rich variety of Christian prayer as proposed by the Church, each member of the faithful should seek and find his own way, his own form of prayer. But all of these personal ways, in the end, flow into the way to the Father, which is how Jesus Christ has described himself. In the search for his own way, each person will, therefore, let himself be led not so much by his personal tastes as by the Holy Spirit, who guides him, through Christ, to the Father.”¹

I hope you have found this helpful and informative. To learn more, I invite you to read the informative letter, On Some Aspects of Christian Meditation, in its entirety.

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Your sister in Christ,

Jocelyne DeGroot

Foundation 1 Pietra Fitness Instructor

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Christian Meditation: A Basic Guide Part 1

Christian Meditation: A Basic Guide Part 2

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Jocelyne DeGroot is a Canadian homeschooling mom, member of the Order of Secular Discalced Carmelites, and co-founder of freetruth.ca, where she shares free and faithful Catholic online resources. Jocelyne’s favorite pastimes include writing, kayaking, camping, and curling up with a good book. She is also the first Certified Pietra Fitness Instructor in Canada! 

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