This is part three of Betsy’s story. Read more about Betsy’s journey in part one and part two.

As I prepare for Mass, I typically pray the Universal Prayer attributed to Pope Clement XI. In this prayer, I ask for four things: to be attentive in prayer, temperate at meals, firm in my resolutions, and to maintain a well-ordered life as I believe and trust more strongly in Him.

This prayer has also impacted the way I work with women to integrate self-care techniques into their lives to reach their own wellness in mind, body, and soul. I help them by forming a personal strategy for total wellness that they can work toward by setting attainable goals. As they follow their plan and strive to reach their goals, I guide them in several aspects. Mainly, I encourage them to . . .

• anchor their day in prayer,
• practice sustainable nutrition, and
• engage in intentional and consistent exercise.

Daily Prayer & Meditation

Building a foundation of daily prayer and meditation is essential before any other progress can be made.

Though fundamentally important, prayer and meditation come in many forms: daily Mass, adoration, spiritual reading, Lectio Divina, and perhaps a time set apart for dialogue with our Lord. Regardless of the method, as we progress in prayer, we must be sure to remember the ACTS: Adoration, Contrition, Thanksgiving, and Supplication (Petition). The habit of prayer looks different for each woman as she moves through the different seasons of her life. For some, it might be fifteen minutes a day, and for others, it could be thirty minutes or more per day.

Nutrition & Temperance

In the Universal Prayer, Pope Clement XI reminds us to ask God for the grace to be temperate at our meals, both food and drink. Eating well-balanced and right-portioned meals reminds us to care for our bodies while being good stewards of the material gifts we have been given. For instance, temperance gives us an opportunity to remember how fortunate we are to be in a country that has a variety of fresh vegetables and fruits available to us year-round. When we work on temperance with food and other matters of the body, we grow in virtue. With this stronger, virtuous disposition, we can progress in holiness.

Living a more Catholic lifestyle leads us to good habits. Eating three balanced meals a day, hydrating properly, and rightly ordering feasting and fasting are keys to sustainable nutrition practices, as well as sustained integrated wellness.

Exercise

As women, we can be very easily drawn into vanity when taking care of our bodies. But, having an active and consistent prayer life paired with a well-ordered intentional plan of wellness can help us avoid falling into the trap of vanity. Moderate to intense consistent exercise continues to be a source of transformation for the women I work with and for me.  

I have witnessed firsthand how consistent prayer and exercise profoundly transform the women I work with in a positive way.

They report that they are better equipped to move through their daily challenges and able to express a real presence to others when needed. Their minds are calm, and their spirits are strong. This truly enables a woman’s God-given feminine dignity for the great works of God.

A word of caution should be noted here when discussing the integration of mind, body, and soul in the realm of exercise. Many faithful Catholic women find themselves receiving many physical benefits from the practice of yoga. We must be careful in this regard. Yoga is a religious practice rooted in Hinduism that Holy Mother Church warns against. As Christians, we place ourselves in spiritual danger when practicing yoga, whereby we are caring for the body to the detriment of our soul.

Pietra Fitness is an alternative to yoga (not “Christian yoga" or “Catholic yoga”). Each of the whole-person workouts integrates stretching and strengthening exercises with Christian prayer and meditation. This powerful combination truly benefits the entire human person; restoring harmony and wholeness to both body and soul. These flow-style workouts are designed to leave you feeling calmer, stronger, refreshed, and energized.

Dive Deeper into Your Integrated Wellness Journey

When we as women intentionally strive toward integrated wellness, we grow in virtue, strength, and dignity. We are women living out our vocations in mind, body, and soul, truly turning our wellness into a living testimony of His Glory. Pope St. John Paul II, pray for us!

Take some time to reflect and answer the following questions to work toward integrated wellness in your own life.

1. How is your prayer life? Where are you falling short? In what area might you desire to invite God into and ask Him to pour out His Grace so you may fully realize integrated prayer? (ACTS)
2. Am I taking the time to intentionally exercise? Do I value the gift of my physical self which God has gifted me?
3. Do I honor this physical gift of self with rightly ordered self-care? Temperate meals? Enough sleep?
4. Do I strive every day to do something that will take me outside of myself? A kind deed, a smile for a stranger, a hug for a friend?

Do you have (or have you ever experienced) pain in your knees? If so, you’re not alone. Knee pain is a common complaint from people of all ages.              

Knees are uniquely designed to help us walk, run, sit, stand, squat, jump, and lunge. Over time, a certain amount of wear and tear is inevitable—but it doesn’t have to negatively impact your health or the way you move. Here is a quick look at the anatomy and function of the knee, as well as nine workouts that will increase your range of motion, protect your knee cartilage, and reduce stress on your knees.  

Knee Anatomy & Function            

           The knee is the largest joint in the body. Composed of bones, ligaments, cartilage, and tendons, this complex, hinge-style joint connects the femur (thigh bone), tibia (shin bone), fibula (calf bone), and patella (kneecap). The ligaments, large fibrous bands of tissue (much like a rope) not only support the sides, front, and back of the knee but also join the aforementioned bones to one another.

The cartilage, a tough elastic material, acts as a shock absorber and promotes smooth movement in the joint. Tendons, tough cords of tissue, connect the bones in the knee to the quadriceps, hamstrings, hips, and glutes—muscles that allow the knee to move.

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Because of its structure, the knee can only move safely in a limited range and pattern of motion, unlike the hip or the shoulder. The two main movements of the knee are flexion and extension.              

                 
• Flexion: The hamstrings (the three muscles in the back of the leg) work together to bend the knee and leg.
• Extension: The quadriceps (four muscles in the front of the thigh) contract to straighten (or extend) the knee and leg.

When the knee is flexed, a small range of internal and external rotation is also possible.            

Protect Your Knees    

When we consider the complicated anatomy of the knee and how often we use our knees to perform simple, everyday movements, it’s clear why the knee is so prone to injury. The good news is that physical activities that strengthen and stretch your quadriceps, hamstrings, hips, glutes, calves, and ankles help protect and stabilize the knee and prevent injuries. When these muscles and areas are weak, your risk for knee strain and injury can increase.

Pietra Fitness classes are an effective way to keep these muscles strong and flexible. While all Pietra Fitness classes utilize the legs, here are nine incredible workouts that specifically target the quadriceps, hamstrings, hips, and glutes.

1. Lent: Hip-Top Shape

Focus: Hips

The stretching and strengthening exercises in this 33-minute Level 1 class are one way to restore joint mobility, keep your hips strong, and relieve hip pain. Get ready for half squats, low lunges, fire hydrants, and more.

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2. Lent: Burns So Good

Focus: Quadriceps

Whether you already have muscular glutes and quads or you’re looking to strengthen your legs, this 29-minute Level 2 class will challenge your endurance with mountain climbers and several series of lunges and squats.

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3. Lent: Hip Strengthener

Focus: Hip Flexors

Your hip flexors allow you to move (or flex) your knee toward your torso—but these muscles can become tight when you sit for long periods of time. The exercises in this 25-minute Gentle class will loosen up your tight muscles, increase your range of motion, improve your posture, and help prevent injury.

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4. TOB: Glutes and Legs

Focus: Glutes & Legs

In this 30-minute Level 1 class, half squats, leg lifts, and lunges will tone your hamstrings, quadriceps, and glutes. Don’t be surprised if your legs feel a bit wobbly by the time you finish your last rep.

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5. Advent: Hip & Healthy

Focus: Hips

Tight hips can not only negatively impact the way you walk but also put unnecessary stress on your back and knees. In this 30-minute Level 1 class, you will flow through three series of lunges and other exercises that will release tension and increase your range of motion.

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6. Advent: Tenacious Legs

Focus: Legs

This Level 1 class, you will squat, lunge, and move your way through a 30-minute lower-body workout that is sure to firm up your quads, hamstrings, and glutes.

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7. Hip Mobility & Flexibility

Focus: Hips

If you sit for long periods of time or have tight hips, this energizing Level 2 class is for you. The lunges and other dynamic moves in this 35-minute workout will open up and release tension in your hip flexors and hip abductor muscles.

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8. Total Body Boost

Focus: Legs

Get your blood flowing through an invigorating combination of floor work, standing exercises, and balance postures. This 60-minute Level 1 class will not only strengthen and tone your legs but also work your entire body.

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9. Sedentary Rx

Focus: Back & Hips

This Gentle class is a soothing remedy for tight muscles and tendons in your back and hips. By targeting these tense areas, this 42-minute workout will not only open up your back, neck, shoulders, chest, hips, and inner thighs but also make them stronger.

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Eggs are one of the healthiest and most versatile foods you can eat for breakfast. Studies show that consuming whole eggs in the morning not only enhances satiety but also reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.[1] [2] [3] Aside from being a great source of high-quality protein and choline (an important nutrient for brain and liver function), eggs contain lutein and zeaxanthin (antioxidants that help prevent eye disorders). Furthermore, the dietary cholesterol in eggs doesn’t raise cholesterol levels in most people—it may actually reduce the risk of heart disease.4

While eating hard-boiled eggs every morning for breakfast may be convenient, it can get boring after a while—especially when there are so many tasty ways to prepare this much-loved protein. Whether you are cooking for one, two, or a crew, here are five delicious and easy egg recipes that are sure to satisfy.

1. Loaded Scrambled Eggs

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Total Time: 20 minutes

Serves: 4

Ingredients

• 1 red onion, chopped
• 1 bell pepper, chopped
• 2 tablespoon olive oil, plus more for serving
• kosher salt and black pepper
• 8 large eggs, beaten
• 3 ounces Cheddar, grated (about 3/4 cup)
• 1 cup halved cherry tomatoes
• 1/3 cup finely chopped flat-leaf parsley leaves
• crusty bread, for serving

Directions

• Step 1: Heat the olive oil in a large nonstick skillet over medium heat. Add the onion, bell pepper, 1 teaspoon salt, and ½ teaspoon pepper. Cook, stirring occasionally, until very tender, 12 to 14 minutes.
• Step 2: Add the eggs and cook, stirring frequently, until the eggs are just set, 1 to 2 minutes. Add the Cheddar and cook, stirring until just melted, 1 to 2 minutes more.
• Step 3: Remove from heat and stir in the tomatoes and parsley.
• Step 4: Drizzle the bread with oil and serve alongside the eggs.

Nutritional Information (per serving)

Calories 315; Fat 24g; Saturated Fat 9g; Cholesterol 445mg; Sodium 759mg; Protein 19g; Carbohydrates 7g; Sugar 4g; Fiber 2g; Iron 3mg; Calcium 227mg

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2. Oven-Baked Vegetable Omelettes

Total Time: 35 minutes

Serves: 2

Ingredients

• 4 eggs
• 4 eggs whites
• 1 cup baby spinach
• ¼ cup coconut milk
• ½ cup tomato, diced
• ½ cup mushrooms, sliced
• 2 green onions, sliced
• 2 tablespoon fresh basil, minced
• Sea salt and freshly ground black pepper

Directions

• Step 1: Preheat oven to 375 F.
• Step 2: Whisk the eggs, egg whites, and coconut milk until well mixed.
• Step 3: Add the remaining ingredients and season to taste.
• Step 4: Divide the egg mixture into two individual oven-proof dishes (mini cocottes work well).
• Step 5: Place the dishes in the oven and cook until no longer runny, 20 to 25 minutes.

Nutrition Information (per serving)

Fat 11g; Carbohydrates 6g; Protein 21g

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3. Spinach Tomato Frittata

Total Time: 35 minutes

Serves: 4

Ingredients

• 10 to 12 eggs
• 4 ounces baby spinach leaves
• 2 tomatoes, sliced
• 1 small onion, diced
• 5 bacon slices, cooked and chopped
• 2 garlic cloves, minced
• 2 tablespoon ghee
• Sea salt and freshly ground black pepper to taste

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Directions

• Step 1: Preheat oven to 375 degrees F.
• Step 2: In a bowl, whisk the eggs, and season to taste.
• Step 3: Melt the ghee in an oven-safe skillet over medium heat.
• Step 4: Add the garlic and onion, and cook until soft, 2 to 3 minutes.
• Step 5: Add half of the sliced tomatoes, all of the bacon and spinach; cook for another 2 to 3 minutes, or until the tomato is soft.
• Step 6: Pour the eggs into the skillet. Cook until it starts to set just a little, then place the remaining tomatoes on top.
• Step 7: Transfer the skillet to the oven and bake for 15 to 20 minutes, or until the frittata is fully set.

Nutrition Information (per serving)

Fat 25g; Carbohydrates 9g; Protein 26g 

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4. Smoked Sausage and Kale Quiche with Broccoli Crust

Total Time:  1 hour 30 minutes

Serves: 6

Ingredients

Crust

• 2 medium broccoli crowns, cut into florets
• 1 large egg, lightly beaten
• 2 tablespoon grated Parmesan cheese
• ½ teaspoon salt
• ⅛ teaspoon ground pepper

Filling

• 1 tablespoon extra-virgin olive oil
• 6 ounces smoked sausage, chopped
• ½ large shallot, chopped
• 2 cups chopped green kale
• 4 large eggs
• 1 tablespoon sour cream
• 1 cup low-fat milk
• 2 tablespoons grated Parmesan cheese
• ¼ teaspoon salt
• ⅛ teaspoon ground pepper

Directions

Crust

• Step 1: Pulse the broccoli in a food processor until it has the consistency of course crumbs (you should have about 4 cups).
• Step 2: Transfer to a microwave-safe dish, cover, and microwave on High for 3 minutes. Stir and microwave for 2 minutes more. Let cool for 15 minutes.
• Step 3: Meanwhile, preheat the oven to 400 degrees F. Coat a 9-inch deep-dish pie pan with cooking spray.
• Step 4: Wrap the broccoli in a tea towel or cheesecloth and squeeze to remove as much liquid as possible. In a medium bowl, stir together the broccoli, 1 egg, 2 tablespoons Parmesan, ¼ teaspoon salt, and ⅛ teaspoon pepper.
• Step 5: Transfer the broccoli mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.

Filling

• Step 6: Heat oil in a medium skillet over medium heat. Add sausage and cook until it begins to brown, about 3 to 4 minutes. Add shallot and cook until softened, about 2 minutes more. Add kale and cook until wilted, about 2 minutes. Transfer to a small bowl and let cool slightly. Evenly scatter the sausage mixture over the crust.
• Step 7: In a small bowl, whisk eggs and sour cream until smooth. Whisk milk, Parmesan, salt, and pepper. Pour the egg mixture over the other filling ingredients.
• Step 8: Reduce oven temperature to 350 degrees F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving

Nutritional Information (per serving, 1 slice)

Calories 227; Fat 15.2g; Saturated Fat 5.7g; Cholesterol 178mg; Sodium 680mg; Carbohydrates 8.8g; Fiber 2.4g; Sugar 4g; Protein 13.6g 

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5. Healthy Breakfast Casserole with Sweet Potato Hash Browns

Total Time: 50 minutes

Serves: 6

Ingredients

• 1 large sweet potato, grated (~3 cups)
  
• ½ medium white onion, diced
• 1 large green pepper, diced
• 2 cloves garlic, mashed and minced
• 6 strips of bacon, cooked and chopped
• 12 large eggs, beaten
• ½ cup unsweetened almond milk
• 1 teaspoon dried mustard
• 1 teaspoon paprika
• 1 tablespoon hot sauce
• ¼ – ½ cup shredded gouda cheese

Directions

• Step 1: Preheat oven to 350 degrees F, and spray a 9x13-inch casserole dish with cooking spray. Set aside.
• Step 2: Grate the sweet potato with skin on and place into the casserole dish. Add the white onion, green pepper, garlic, and cooked bacon. Mix all vegetables and bacon together. Set aside.
• Step 3: In a large bowl, whisk eggs together until combined. Add milk to the eggs and whisk again. Add mustard, paprika, salt, and hot sauce to egg mixture and whisk one final time.
• Step 4: Pour egg mixture into the casserole dish, making sure all vegetables and bacon are covered.
• Step 5: Place the casserole dish into the oven and back for 30 minutes. Add the cheese and bake for an additional 5 minutes.

Nutrition Information (per serving)

Calories 281; Fat 19g; Carbohydrates 10g; Fiber 2 g; Sugar 4g; Protein 17g

Are you feeling overwhelmed or stressed? Does life sometimes seem as if it is spinning out of control? Has regret, anger, or bitterness taken root in your heart? As St. Padre Pio said, “Prayer is the best weapon [you] have.”        

Spend some time talking with God about the things that are on your heart, and cultivate a sense of inner peace with this beautiful prayer to the Holy Spirit.

Prayer to the Holy Spirit              

Come, Holy Spirit.
Replace the tension within me with a holy relaxation.
Replace the turbulence within me with a sacred calm.
Replace the anxiety within me with a quiet confidence.
Replace the fear within me with a strong faith.
Replace the bitterness within me with the sweetness of grace.
Replace the darkness within me with a gentle light.
Replace the coldness within me with a loving warmth.
Replace the night within me with Your day.
Replace the winter within me with Your spring.

Straighten my crookedness.
Fill my emptiness.
Dull the edge of my pride.
Sharpen the edge of my humility.
Light the fire of my love.
Quench the flames of my lust.

Let me see myself as you see me,
that I may see You as you have promised me,
and be healed according to your word.