“O Jesus, I surrender myself to you, take care of everything.”

This line from the Surrender Novena is easier said than lived, right? How doesone surrender himself or herself to God and place everything—needs and wants, fears and worries, hopes and dreams, struggles, loved ones, future plans—into the hands of our mighty Lord?  

The truth is, God is in control. Too often, we fool ourselves into thinking that weare in control. We convince ourselves that we know what’s best, and we try to take matters into our own hands. But God understands each one of us far greater than we understand ourselves, and He knows what we really need.He knows what will bring us authentic joy and happiness, so who better than God to trust with everything in our lives?

“For my thoughts are not your thoughts, nor are your ways my ways [. . .] . For as the heavens are higher than the earth, so are my ways higher than your ways, my thoughts higher than your thoughts.”

— Isaiah 55:8–9

Surrenderingyourself to our Heavenly Father doesn’t mean that you are giving up, that you have failed at life, or that you are weak. In fact, letting go of whatever it is you’re holding on to and trusting in God’s will is one of the most courageous, humble, and Christ-like things you can do. For when you give God everything, you begin to see things from His perspective—and His will becomes your will. That’s not to say that your plans won’t come to fruition; it just means that you are detaching yourself from your earthly desires and trusting in Divine Providence.

“My Father, if it is possible, let this cup pass from me; yet, not as I will, but as you will.”

— Matthew 26:39

Abandoning yourself into God’s loving arms is difficult, yet so fruitful—and it is only through prayer that you can gain the strength to do so. Thankfully, Our Lord gave Father Don Dolindo Ruotolo a beautiful and powerful prayer of surrender to help us let go of the things we cling so tightly to, allowing God to do His incredible work in and through us.

SURRENDER NOVENA

Novenas are ancient Roman Catholic devotions that are prayed in preparation for a feast day or to ask God for a specific intention. The word “novena” comes from the Latin word novem, meaning nine. So typically, a novena is a nine-day period of prayer. (Some novenas that are longer than nine days.)

“There is no novena more effective than this.”

The Surrender Novena was written by Fr. Dolindo (1882–1970), an Italian priest from Naples, Italy, who was known for his spirituality of surrender. Completely paralyzed for the last ten years of his life, Fr. Dolindo dedicated himself to prayer and penance at the service of thousands of people who asked for his spiritual direction and turned to him for help and comfort in the midst of unspeakable suffering.1

Fr. Don Dolindo Ruotolo

For this novena, Fr. Dolindo wrote what Our Lord revealed to him about divine abandonment from the perspective of Jesus addressing the human soul.2 As you pray this novena, know that it is truly Jesus speaking to you, inviting you to trust in His love and to allow Him to transform your life.

Surrender Novena Prayers

Day 1

Why do you confuse yourselves by worrying? Leave the care of your affairs to me and everything will be peaceful. I say to you in truth that every act of true, blind, complete surrender to Me produces the effect that you desire and resolves all difficult situations.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 2

Surrender to Me does not mean to fret, to be upset, or to lose hope, nor does it mean offering to Me a worried prayer asking Me to follow you and change your worry into prayer. It is against this surrender, deeply against it, to worry, to be nervous and to desire to think about the consequences of anything. It is like the confusion that children feel when they ask their mother to see to their needs, and then try to take care of those needs for themselves so that their childlike efforts get in their mother’s way.

Surrender means to placidly close the eyes of the soul, to turn away from thoughts of tribulation and to put yourself in My care, so that only I act, saying “You take care of it.” 

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

Day 3

How many things I do when the soul, in so much spiritual and material need, turns to Me, looks at Me and says to Me, “You take care of it,” then closes its eyes and rests. In pain you pray for Me to act, but that I act in the way you want. You do not turn to Me, instead, you want Me to adapt your ideas. You are not sick people who ask the doctor to cure you, but rather sick people who tell the doctor how to.

So do not act this way, but pray as I taught you in the Our Father: “Hallowed be Thy Name,” that is, be glorified in my need. “Thy kingdom come,” that is, let all that is in us and in the world be in accord with your kingdom. “Thy will be done on earth as it is in heaven,” that is, in our need, decide as You see fit for our temporal and eternal life. If you say to Me truly: “Thy will be done,” which is the same as saying: “You take care of it,” I will intervene with all My omnipotence, and I will resolve the most difficult situations.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 4

You see evil growing instead of weakening? Do not worry. Close your eyes and say to Me with faith: “Thy will be done. You take care of it.” I say to you that I will take care of it, and that I will intervene as does a doctor and I will accomplish miracles when they are needed. Do you see that the sick person is getting worse? Do not be upset, but close your eyes and say, “You take care of it.” I say to you that I will take care of it, and that there is no medicine more powerful than My loving intervention. By My love, I promise this to you.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 5

And when I must lead you on a path different from the one you see, I will prepare you; I will carry you in My arms; I will let you find yourself, like children who have fallen asleep in their mother’s arms, on the other bank of the river. What troubles you and hurts you immensely are your reason, your thoughts and worry, and your desire at all costs to deal with what afflicts you.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍‍

Day 6

You are sleepless; you want to judge everything, direct everything and see to everything, and you surrender to human strength, or worse—to men themselves, trusting in their intervention. This is what hinders My words and My views. Oh how much I wish from you this surrender, to help you, and how I suffer when I see you so agitated! Satan tries to do exactly this: to agitate you and to remove you from My protection and to throw you into the jaws of human initiative. So, trust only in Me, rest in Me, surrender to Me in everything.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 7

I perform miracles in proportion to your full surrender to Me and to your not thinking of yourselves. I sow treasure troves of graces when you are in the deepest poverty. No person of reason, no thinker, has ever performed miracles, not even among the saints. He does divine works whosoever surrenders to God. So don’t think about it any more, because your mind is acute and for you it is very hard to see evil and to trust in Me and to not think of yourself. Do this for all your needs, do this all of you and you will see great continual silent miracles. I will take care of things, I promise this to you.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 8

Close your eyes and let yourself be carried away on the flowing current of My grace; close your eyes and do not think of the present, turning your thoughts away from the future just as you would from temptation. Repose in Me, believing in My goodness, and I promise you by My love that if you say “You take care of it,” I will take care of it all; I will console you, liberate you and guide you.

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

Day 9

Pray always in readiness to surrender, and you will receive from it great peace and great rewards, even when I confer on you the grace of immolation, of repentance, and of love. Then what does suffering matter? It seems impossible to you? Close your eyes and say with all your soul, “Jesus, you take care of it.” Do not be afraid, I will take care of things and you will bless My name by humbling yourself. A thousand prayers cannot equal one single act of surrender, remember this well. There is no novena more effective than this.

‍

O Jesus, I surrender myself to you, take care of everything! (10 times)

Mother, I am yours now and forever.
Through you and with you
I always want to belong
completely to Jesus.

‍

COMING SOON: If you believe in the power of this novena and you enjoy Pietra Fitness classes, you'll love our new Surrender Novena Series, coming to you soon!   

We all have habits—acquired behaviors that have become second nature. Some of those habits (e.g. brushing your teeth every day, exercising regularly, praying before meals) are good for you, while others (e.g. biting your nails, smoking cigarettes, wasting time on the internet or social media) compromise your physical and mental health, waste your time and energy, and inhibit you from reaching your goals.

Habit: an acquired mode of behavior that has become nearly or completely involuntary.1

The thing is, every habit serves a purpose—and very often, bad habits develop as a way to cope with stress, boredom, and emotions.2 But it’s possible to changeyour bad habits by responding to stress, boredom, and emotions in new and healthy ways.

Here are twelve ways to ditch your old habits and build new ones that will transform your life.

1. Identify the behavior you want to change

Breaking a bad habit begins with awareness. When you are able to name the undesired behavior, you have something concrete and precise to work on.  

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

— Aristotle

2. Find your “why”

Make a list of all the reasons why you want to break your bad habit. Whenever you find yourself tempted to engage in the undesired behavior, remind yourself of one of those reasons. For example:

• I want to refrain from eating dinner with the TV on because it prevents me from having meaningful conversations with my family.
• I want to stop leaving dishes in the sink after meals because it makes the kitchen look messy and it prevents me from inviting friends over.
• I want to give up checking my work email and social media after 7:00 PM because it stresses me out and hinders me from getting a good night sleep.
• I want to refrain from eating dessert every night because the extra sugar isn’t good for my health.
• I want to stop smoking because I want to live long enough to walk my daughter down the aisle and play with my grandkids.

3. Replace the bad habit with a new, healthier habit

Since every habit—good or bad—has a purpose, it’s difficult to simply eliminate an undesired behavior. Instead, replace the bad habit with a new habit that provides a similar benefit.3 For example, if you scroll through social media when you are lonely, try calling a friend or family member instead. Or if you tend to have a glass of wine—or three—to “calm down” after a stressful day, try taking a hot bath to unwind.      

Once you determine the new behavior you’re going to substitute for the old behavior, focus on that new habit (e.g. phoning a friend, taking a bath) instead of what you’re giving up (e.g. mindless perusing on social media, a glass of wine).

4. Eliminate triggers

If you eat dessert every night because you have cookies, ice cream, and other sweets in the house, throw them out—and don’t buy them in the first place. If you gossip only when you hang out with certain friends, either change the subject when the conversation turns to gossip, or don’t hang out with those friends. If you snooze your alarm because your alarm clock is next to your bed, move it to the other side of the room. The easiest way to kick a bad habit is to remove or avoid the things that cause them.4

5. Visualize yourself succeeding

See yourself getting up early and going for that sunrise run. Envision yourself coming home from work and putting your shoes in the closet instead of leaving them in the middle of the hall. Hear yourself giving someone a compliment instead of bragging about your achievements.

6. Surround yourself with like-minded people

The people you spend time with have a huge influence on the way you live your life. If you want to exercise more, spend time with people who regularly go to the gym. If you want to grow in virtue, spend time with people who are humble, patient, faith-filled, and loving. Surround yourself with people who live the way you want to live.

7. Enlist a buddy

Pair up with a friend who is trying to ditch the same bad habit—or start the same new habit—and meet the challenge together. You can not only keep one another accountable, but also encourage each other when you’re tempted to revert back to the old behavior.

8. Return to your pre-habit self

Odds are that you haven’t had the bad habit for your entire life; there was a time when you didn’t smoke, bite your nails, or binge watch Netflix. You don’t need to transform into a completely new person to ditch your undesired behavior, you just need to return to being a non-smoker, a non-nail-biter, or a non-binge-watcher. You’ve lived without this bad habit before, which means you can do it again.5

9. Use “but” to overcome negative self-talk

It’s easy to beat yourself up for developing a bad habit in the first place and to get down on yourself whenever you relapse. Don’t let that negative self-talk have the last word; finish the sentence with “but . . .”:

• I slept through my alarm again, but I was up twice last night because my son had a nightmare.
• I’m never going to amount to anything, but everyone loses their way at times.
• Nobody loves me because I’m overweight, but God loves me just the way that I am and sees that I’m trying to shed the extra pounds.

10. Post reminders

Leave yourself notes next to your alarm clock, in your planner, on your mirror, on your computer, on the refrigerator door, or any other prominent place to remind yourself of the new, healthier behavior or why you’re trying to overcome a certain bad habit.

11. Pray

God can give us the strength and the courage when we need to overcome bad habits, especially when they prevent us from growing closer to Him. Whether you engage in spontaneous prayer (speaking from your heart), traditional prayers (Our Father, Hail Mary, Memorare), a novena (nine-day prayer) like the Surrender Novena, or another form of prayer, you will receive the grace necessary to make changes in your life.

“I can do all things through Christ who strengthens me.”

— Philippians 4:13

12. Plan for failure—and be kind and patient with yourself

No one is perfect. And just like your bad habit didn’t develop overnight, it’s going to take time and effort to change your behavior. With gentleness, patience, and perseverance, you can do this! And when you do slip up, have a strategy for getting back on track.  

“Have patience with all things, but, first of all with yourself.”

—St. Francis de Sales

Breaking bad habits isn’t easy. But by staying focused on your goal and incorporating some—or all—of these twelve tips, you can kick your bad habits once and for all!

Sleep plays a crucial role in our physical, mental, emotional, and spiritual health, yet it’s often one of the first things to go when people get busy. Not getting enough z’s at night—whether it’s due to poor quantity or quality—puts you at a greater risk for diabetes, heart disease, and stroke; increases your calorie intake; impairs your immune system; negatively impacts your daytime energy and productivity, and more.

Making sleep a priority and developing good sleep hygiene habits can make all the difference. Here are seven things that affect your sleep and thirty-three tips that will help you sleep better, give you more energy and focus throughout the day, and enhance your quality of life.

Natural Circadian Rhythm

According to the National Sleep Foundation, “your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep-wake cycle.” Your circadian rhythm, which is affected by lightness and darkness, tends to correspond with daytime and nighttime. When it’s dark at night, your eyes send a signal to your brain which then sends a signal to your body to release melatonin, making your body tired. The more you pay attention to your body and notice feelings of alertness and drowsiness, the better you’ll sleep at night and feel throughout the day.1

• 1. Go to sleep and wake up at the same time every day, even on weekends. To avoid having difficulty falling asleep and to get quality shut-eye, choose a bed time when you normally feel tired. If you have a hard time waking up in the morning, you probably need to go to bed earlier—you should be able to wake up without an alarm.
• 2. Avoid staying up late and sleeping in. Altering your sleep schedule by only an hour or two can wreak havoc on your circadian rhythm. On nights when you do stay up later or mornings when you do get a little extra shut-eye, try to limit the difference to within an hour of your normal sleep and wake times.
• 3. Take naps—but only when necessary. On days when you do stay up late or are feeling extra tired, make up for lost sleep by taking a nap rather than sleeping in so as to not disrupt your natural sleep-wake cycle. Adults should limit naps to fifteen to twenty minutes in the early afternoon to avoid waking up groggy and making it difficult to fall asleep at night.

Light Exposure

Melatonin is a natural hormone that is associated with the onset of sleep. When it’s dark at night, your brain produces melatonin, making you tired. When the sun rises in the morning and you are exposed to natural light, your melatonin levels drop and are almost undetectable during the day, making you more alert. But exposure to artificial light can affect your production of melatonin and alter your circadian rhythm.

• 4. Get a dose of bright light in the morning. Exposing yourself to sunlight as soon as you rise from your slumber will help you wake up. Have your morning coffee or breakfast outside, open up curtains and blinds, or go for an AM walk.
• 5. Spend more time outside during the day. Take your work breaks outside, go for an afternoon walk, or exercise al fresco during your lunch hour.
• 6. Brighten up your home and workspace with as much natural light as possible.
• 7. Avoid bright screens (cell phones, computers, TVs, iPads, Kindles, etc.) 1–2 hours before bedtime. The blue light from these devices (and the stimulation from whatever you’re engaged in) interferes with your body’s production of melatonin, making it harder to sleep. If you can’t stay off your phone, e-reader, or other electronics, try adjusting the brightness or using a light-altering software.
• 8. Turn down lights in your house as you get closer to your bedtime. This helps signal your body that it’s time to sleep.

Exercise

According to David Cloud, CEO of the National Sleep Foundation, “exercise is great for sleep. For the millions of people who want better sleep, exercise may help.”2 A poll conducted by the Foundation found a strong relationship between sleep and exercise: exercisers report better sleep than non-exercisers, even though they slept the same amount of hours each night. While vigorous exercisers are almost twice as likely to report that they slept well, even light exercise can improve sleep quality.3

• 9. Walk every day and practice Pietra Fitness at least three days per week. Max Hirshkowitz, PhD, poll task force chair, says that adding a daily 10-minute walk could improve the likelihood of a good night’s sleep.4 Pietra Fitness classes combine stretching and strengthening exercises with Christian prayer and meditation to nourish your body, mind, and soul—leaving you feeling calmer, stronger, refreshed, and energized.
• 10. Be mindful of the time of day that you exercise. Findings vary as to whether or not exercising too close to bedtime disrupts sleep. If you find that working out in the evening makes it harder for you to fall asleep, exercise earlier in the day.
• 11. Get up throughout the day. Spending too much time sitting (more than eight hours) can negatively impact your sleep quality and health. “In addition to exercise, standing at your desk, getting up for short breaks, and moving around as much as possible are important healthy behaviors to include in our lives,” says Professor Marco Tulio de Mello, poll task force member.5

Sleep Environment

Is your bedroom too hot? Not dark enough? Not quiet enough—or maybe too quiet? Making small changes in your sleep environment can make a huge difference in the quality of your shut-eye.

• 12. Keep your bedroom cool. Turn the temperature down at night or consider buying a fan.
• 13. Keep your bedroom dark. Darkness is essential when it comes to sleep, since it tells your brain and body that it’s time to relax. Any light in your room can interfere with this natural process. Think about investing in blackout curtains, turning backlit alarm clocks away from you, and removing any unnecessary light sources.  
• 14. Keep your bedroom quiet. If you need to drown out noise coming from outside or other rooms in your house, a white noise machine or fan should do the trick.
• 15. Keep lights low if you wake up in the middle of the night.
• 16. Ensure that your bed is comfy. That includes everything from the firmness of your mattress and pillow to the material of your sheets. Waking up with a sore neck or back is a sure sign that something needs to be adjusted.
• 17. Reserve your bed for sleeping and intimate time with your spouse. Spending too much time in or on your bed—working, watching TV, using your laptop, etc.—when you’re not sleeping affects your brain’s ability to associate your bed with sleep.
• 18. Remove distractions from your bedroom. Whether it’s a TV, cellphone, laundry, or piles of clutter, anything that distracts your brain can cause you to toss and turn at night.

Food and Drink

Drinking too many liquids in the evening or right before bed is not the only thing that can cause you to get less than adequate sleep.

• 19. Avoid heavy and large meals and spicy food within a few hours of bedtime. Eat dinner earlier, and have a light snack before bed if you’re hungry.
• 20. Avoid alcohol, nicotine, and caffeine before bed. Even though alcohol may help you relax, it interferes with your natural sleep-wake cycle—as do stimulants like nicotine and caffeine. The effects of caffeine can last for six to eight hours, so make sure you drink that cup o’ joe a minimum of six hours before your bedtime.6  
• 21. Cut back on refined carbs and sugary foods. Simple carbohydrates like white bread, pizza dough, pata, pastries, white flour, white rice, sweet desserts, and many cereals digest quickly and their high glycemic index, cause an unhealthy spike in blood sugar and fluctuations in energy levels—as well as a slew of other health-related issues.7 One study found that “the higher the dietary glycemic index—particularly when fueled by the consumption of added sugars and processed grains—the greater the risk of developing insomnia.”8 Therefore, cutting back on these comfort foods may help you sleep at night.

Bedtime Routine

Doing the same thing every night thirty minutes to an hour before bed can train your brain to know when it’s time to sleep. Consider making one or several of these suggestions part of your relaxing bedtime routine.

• 22. Take a warm bath.
• 23. Write it down. Jotting down things that are on your mind or writing about your day can help you let go of stress and worrisome thoughts and provide closure to the day.
• 24. Read. Make sure the content is light and not over-stimulating.
• 25. Practice deep breathing and pray. Belly breathing can lower your heart rate, blood pressure, and stress levels, helping you fall asleep. Doing a Gentle Pietra Fitness class such as Night Prayers (or one of the other Gentle classes) will calm your nervous system, also making it easier to drift off to sleep.
• 26. Listen to soft music.
• 27. Release tension. Take a few minutes to identify areas in your body where you may be holding tension. When we are under stress, we tend to tighten our muscles, especially in our shoulders and neck. (Doing a Gentle Pietra Fitness class is a great way to relieve tension in your body.)
• 28. Dim the lights in your house.
• 29. Sip on a drink that naturally contains melatonin. Enjoy chamomile tea, valerian tea, tart cherry juice, or almond milk.

Falling Back to Sleep

Briefly waking up at night is normal, but not being able to fall back to sleep can definitely be frustrating and impact your energy level the next day. Make a plan for those times that you find yourself lying awake in the middle of the night.

• 30. Don’t stress. Feeling anxious about your inability to fall back to sleep will only make matters worse.
• 31. Focus on relaxation and rest, not sleep. Sleep is important, but rest is also rejuvenating. Try focusing on your breath, practicing another relaxation technique, or praying the rosary.
• 32. Journal. If you can’t fall back to sleep because your mind is racing or you’re thinking about some big idea, try jotting down your thoughts.
• 33. Do something non-stimulating. If you’ve been awake for more than fifteen minutes, get out of bed and try doing something quiet like reading.

Everyone’s sleep needs are different—and your sleep needs will change throughout the course of your life. Paying attention to those needs and getting a good night sleep is one of the most important things you can do for your health. Experiment with these tips and figure out what works best for you.

No summer cookout is complete without tasty appetizers, side dishes, and desserts. So we asked our amazing Pietra Fitness instructors to share with us their favorite summer recipes.

Whether you’re hosting a backyard barbecue, heading out for a picnic, or in need of a dish to pass, these nine easy and delicious dishes from their kitchens will appeal to everyone’s taste buds.

1. Crisp Cucumber Salsa

from Elizabeth Deutsch

Ingredients

• 2 cups finely chopped, seeded, and peeled cucumber
• ½ cup finely chopped, seeded tomato
• ¼ cup chopped red onion
• 2 tbsp minced fresh parsley
       
• 1 jalapeño pepper, seeded and chopped
• 4 ½ tsp minced fresh cilantro
• 1 garlic clove, minced or pressed
• ¼ cup reduced-fat sour cream
• 1 ½ tsp lemon juice
• 1 ½ tsp lime juice
       
• ¼ tsp ground cumin
       
• ¼ tsp seasoned salt
       
• Tortilla chips, for serving

Directions

• Step 1: In a small bowl, combine cucumber, tomato, red onion, parsley, jalapeño pepper, cilantro, and garlic.
• Step 2: In another bowl, combine sour cream, lemon juice, lime juice, cumin, and seasoned salt.
• Step 3: Pour sour cream mixture over cucumber mixture and gently toss to coat. Serve immediately with tortilla chips.

2. Guacamole

from Jill Alt

Ingredients

       
• 5 avocados, peeled and pitted
       
• 3 cloves garlic, minced
•        
• ¾ large red onion, chopped
•        
• ½ bunch cilantro
•        
• 1-2 lemons squeezed
•        
• 1-2 tsp sea salt or pink Himalayan salt
•        
• Tortilla chips, for serving
•        
• Veggies (carrots, cucumbers, cauliflower, celery, chopped bell peppers), for serving

Directions

• Step 1: In a medium bowl, mash avocados with a fork or spoon until they reach desired consistency. (This guacamole tastes great chunky or smooth.)
• Step 2: Add remaining ingredients and stir until combined. Serve with chips or veggies.

Nutritional Information (per 110g serving): Calories 127; Fat 10.6g; Net Carbohydrates 3.7g; Protein 1.9g

3. Broccoli Salad Supreme

from Tekla Bedwell

Prep Time: 20 minutes

Chill Time: 2–4 hours

Serves: 4–6

Ingredients

       
• 1 large bunch fresh broccoli
       
• ½ pound bacon, fried crisp and crumbled
       
• ½ medium red onion, chopped
       
• 1 cup sunflower kernels
       
• ½ cup raisins
       
• ½ cup fresh mushrooms, sliced
       
• 1 cup mayonnaise
       
• ¼ cup granulated sugar
       
• 2 tbsp apple cider vinegar

Directions

• Step 1: Cut broccoli florets and tender stalks into bite-size pieces. Discard woody stems.
• Step 2: In a large bowl, combine broccoli, bacon, red onion, sunflower kernels, raisins, and mushrooms.
• Step 3: In a small bowl, mix together mayonnaise, sugar, and vinegar.
• Step 4: Pour mayonnaise mixture over broccoli mixture and toss gently. Chill 2–4 hours before serving.

4. Corn-tastic Salad

from Fran Kendall

Total Time: 20 minutes

Serves: 4

Ingredients

Salad

       
• 1 tbsp butter, melted
       
• 1 tbsp extra virgin olive oil (EVOO)
       
• Salt and pepper, to taste
       
• 2–3 ears of corn
       
• 8 cups loosely packed (5 ounces) arugula
       
• 4 ounces pecans, coarsely chopped
       
• 4 ounces feta, crumbled
       
• 1 jalapeño pepper, chopped, seeds and veins removed

Dressing

       
• Juice from 1 lime
       
• 3 tbsp EVOO
       
• Salt and pepper, to taste

Directions

• Step 1: In a small bowl, combine melted butter, EVOO, salt, and pepper. Whisk until blended.
• Step 2: Shuck corn. and brush with butter mixture. Grill until corn has a little bit of color, about 8–10 minutes. Cool to room temperature, then cut corn off the cob.
• Step 3: In a large bowl, combine arugula, ⅔ of pecans, feta, jalapeño, and corn.
• Step 4: In a small bowl, combine lime juice, 3 tbsp EVOO, salt, and pepper. Drizzle over the salad and toss. Adjust dressing to taste. Top with remaining pecans, and serve.

5. Mandarin Orange and Spinach Pasta Salad

from Mary Beth McClain

Ingredients

Salad

       
• 8 ounces farfalle pasta
       
• 10 ounce bag baby spinach (or any leafy green), stems removed
       
• ⅓ cup dried cranberries
       
• ⅓ cup walnuts or sliced almonds
       
• 4 ounce can of mandarin oranges, drained

       
• Optional Add-ins:
       
• Grilled chicken
       
• Chopped cilantro
       
• Chopped basil
       
• Chopped green onions

Dressing

       
• ½ cup teriyaki sauce and marinade
       
• ⅓ cup rice wine vinegar
       
• ½ cup vegetable oil

Directions

• Step 1: Cook pasta according to package instructions. Drain, and set aside.
• Step 2: In a small bowl, combine all ingredients for dressing and whisk until blended.
• Step 3: In a large bowl, combine pasta, spinach, dried cranberries, walnuts (or almonds), oranges, and any option add-ins.Drizzle dressing over top, and toss to coat.

Adapted from motherthyme.com

6. Cold Bean Salad

from Betsy Hoyt

Ingredients

       
• ¼ cup raw sugar (or coconut sugar)
       
• ½ cup apple cider vinegar
       
• ½ cup extra virgin olive oil (EVOO) or vegetable oil
       
• 1 tsp kosher salt
       
• 1 tsp paprika
       
• 2 14.5 ounce cans of French style green beans, rinsed and drained
       
• 2 15.5 ounce cans of black-eyed peas, rinsed and drained
       
• 2 15.5 ounce cans of petit green peas, rinsed and drained
       
• 1 4 ounce jars of pimentos, drained
       
• 1 bunch of green onions, sliced (about 1 cup)
       
• 16 ounce package of frozen shoepeg corn, thawed
       
• 1 green bell pepper, diced
       
• 1 cup diced celery

Directions

• Step 1: In a small saucepan, combine sugar, apple cider vinegar, oil, salt, and paprika. Bring to a boil over medium heat, stirring often, until sugar dissolves (about 5 minutes).
• Step 2: Remove saucepan from heat, and let stand for at least 30 minutes to cool.
• Step 3: In a large bowl, stir together green beans, black-eyed peas, green peas, pimentos, onions, corn, bell pepper, and celery. Gently stir in dressing. Cover and chill for at least 8 hours.
• Step 4: Serve chilled with a slotted spoon.

7. Thai Quinoa Salad with Fresh Herbs and Lime Vinaigrette

from Jocelyne Furtado

Total Time: 30 minutes

Serves: 2 as main course, 4 as side salad

Ingredients

Salad

       
• 1 cup quinoa, rinsed or pre-washed
       
• ½ tsp salt
       
• 1 red bell pepper, cut into bite-size strips
       
• 1 carrot, peeled and grated
       
• 1 English cucumber seeded and diced
       
• 2 scallions, white and green parts, finely sliced
       
• ¼ cup freshly chopped cilantro
       
• 2 tbsp freshly chopped mint or basil (optional)

Dressing

       
• ¼ cup freshly squeezed lime juice from 3–4 limes
       
• 2 ½ tsp Asian fish sauce
       
• 1 ½ tbsp vegetable oil
       
• 2 tbsp sugar
       
• ½ tsp crushed red pepper flakes (use less for less heat)

Directions

• Step 1: In a medium saucepan, combine quinoa, salt, and 1 ⅔ cups water. Bring to a boil, and then reduce heat to low. Cover and cook for 15 minutes, until the water is absorbed and the quinoa is cooked. (The quinoa is done when the little “tails” sprout from the grains. If necessary, add 1-2 tbsp more of water if the quinoa isn’t cooked by the time the liquid is absorbed.) Transfer quinoa to a serving bowl and let cool in the refrigerator.
• Step 2: In the meantime, make the dressing. In a medium bowl, combine lime juice, fish sauce, vegetable oil, sugar, and crushed red pepper flakes. Whisk until sugar is dissolved.
• Step 3: Once the quinoa is cool, add the red bell peppers, carrots, cucumbers, scallions, fresh herbs, and dressing. Toss well and taste, adjusting the seasoning by adding more salt, sugar, or lime juice if necessary. Chill in the refrigerator until ready to serve. Store in the refrigerator for up to six days.

Nutritional Information (per serving, 4 servings): Calories 263; Fat 8g; Saturated fat 1g; Cholesterol 0mg; Sodium 603mg; Carbohydrates 42g; Fiber 5g; Sugar 10g; Protein 7g

Adapted fromonceuponachef.com

8. Grab ‘n’ Go Healthy Energy Bites

from Jill Alt

Total Time: 20 minutes

Makes: 15 bites

Ingredients

       
• 1 cup gluten free oats, ground into a flour
       
• ½ cup almond butter or peanut butter
       
• ½ cup ground flaxseed
       
• ½ cup mini chocolate chips or raw cacoa nibs
       
• ⅓ cup honey
       
• 1 tbsp chia seeds
       
• 1 tsp vanilla

Directions

• Step 1: In a medium bowl, combine all ingredients and stir.
• Step 2: Using your hands, roll the dough into 15 balls. Refrigerate for 15–20 minutes, or until ready to eat. Store in the refrigerator or freezer for up to a week.

Nutritional Information (per bite): Calories 177; Fat 9.8g; Net Carbohydrates 18.2g; Protein 4g

9. Mama’s Cold Press Iced Mocha

from Elizabeth Deutsch

Serves: 16

Ingredients

       
• 1 quart coffee concentrate, such as SToK
       
• 1 quart whole milk        
• 1 cup whipping cream        
• 1 cup Hershey’s syrup        
• Whipped cream (optional)        
• Cocoa powder (optional)

Directions

• Step 1: In a large pitcher, combine coffee concentrate, milk, whipping cream, and Hershey’s syrup. Stir well.
• Step 2: To serve, fill each large glass to the top with ice. Add mocha and top with whipped cream and cocoa powder.

The human body is an incredible masterpiece. Just like an efficient machine, the body is made up of structures and systems that work together to help us function—consciously and subconsciously. Can you imagine if you had to tell all the muscles and tendons in your shoulders what to do every time you wanted to reach for an object on a high shelf, raise your arm to comb your hair, carry groceries into the house, or lift a child over your head?.

Thankfully, we can perform such everyday movements and activities without much thought. Unfortunately, repetitive motions—especially overhead-throwing motions—increase stress in the shoulder, leading to injury. But by practicing good habits (such as paying attention to your posture) and stretching and strengthening the muscles and tendons in your shoulders, back, and chest, you can keep your shoulders in good health.

Here are eight tips from orthopedics1 and six workouts that will help reduce your risk of a shoulder injury, decrease the stress you place on your shoulders, increase your range of motion, and preserve your shoulders for the long haul.

8 Tips to Protect Your Shoulders

1. Be aware of your posture, striving to sit and stand taller by keeping your shoulders back (not rounded or hunched forward).
2. Lay on your back or side when you sleep.
3. When you carry a backpack, carry it over both shoulders instead of one.
4. Avoid carrying a purse over just one shoulder.
5. If your occupation (for example, construction or painting) or everyday activities (such as hair styling and drying) requires you to work with your arms above shoulder level for long periods of time, use a footstool to reduce the strain on your shoulders.
6. Take regular breaks from repetitive activities.
7. Avoid lifting heavy loads with your arms outstretched; lift and carry objects close to your body.
8. When you reach for something, keep your thumb up.

6 Workouts for Optimal Shoulder Health

Practicing Pietra Fitness is a great way to keep the muscles in your body strong and flexible. While all Pietra Fitness classes work your shoulders, back, and chest, here are six workouts that specifically target the muscles in these areas.

1. Live! from Home: Upper Body                        

Focus: Shoulders, Arms & Upper Back

Level: 1

This 46-minute workout will work your entire body but includes fast-paced flows that pay special attention to your upper body, strengthening all the muscles in your shoulders, arms, and upper back.

Start Now      

2. TOB: Arms & Shoulders                        

Focus: Arms & Shoulders

Level: 1

You will definitely feel the burn with this 30-minute arms and shoulders workout—but with modifications, people of all skill levels can benefit from the exercises in this routine. (For an extra challenge, do bicep curls, shoulder raises, and other exercises while holding 1–2 lb weights in each hand.)

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3. TOB: Back                        

Focus: Back

Level: 1

If you’re looking for a 30-minute back routine that not only stretches and strengthens your back but also works your core, increases stability in your shoulders, stretches your chest, and engages your entire body, this is your ideal class.

Start Now

4. Advent: Armed with Faith                        

Focus: Arms & Shoulders

Level: 1

Increase your upper body strength and boost your confidence with this 30-minute workout that engages your shoulders, triceps, biceps, back, and entire core with overhead presses, pull-downs, planks, push-ups, and more.  

Start Now   

5. Sedentary Rx                        

Focus: Back & Hips

Level: Gentle

Stting for extended periods of time day after day can cause the muscles and tendons in your back and hips to become tight and sore. This 42-minute workout opens up your back, neck, shoulders, chest, hips, and inner thighs and makes them stronger.          

Start Now    

6. Back BeneFIT

Focus: Back                        

Level: Gentle

Increase your range of motion and safely stretch and strengthen not only your back but also your shoulders with this 30-minute workout that incorporates a series of twists, bends, chest openers, forward folds, and other gentle movements.

Start Now

It’s that time of the year again: Ordinary Time. Seems pretty anticlimactic after the paramount seasons of Advent, Christmas, Lent and Easter. What’s the significance of Ordinary Time anyway?

Contrary to what people—including some Catholics—may believe, Ordinary Time is far from vanilla or insignificant. Here’s everything you need to know about Ordinary Time and ways to embrace this essential liturgical season.

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What Is Ordinary Time?

Ordinary Time is the longest season in the Catholic Church’s liturgical year. And just like the seasons of Advent, Christmas, Lent, and Easter, it takes us through specific events in the life of Jesus Christ. During Ordinary Time, the Gospels include the calling of the twelve apostles, Jesus’ miracles and parables, the sermon on the mount, the bread of life discourse, and other well-known biblical stories about Jesus’ earthly ministry—the period of time between his birth and passion.

According to the United States Conference of Catholic Bishops (USCCB), Ordinary Time is the time of conversion. . . . a time for growth and maturation, a time in which the mystery of Christ is called to penetrate ever more deeply into history until all things are finally caught up in Christ.”1

Why Is It Called “Ordinary” Time?

The word “ordinary” usually refers to something that is common or not exciting. So if Ordinary  Time is such an important part of the liturgical year, why does it sound so trivial?

In the religious context, “ordinary” comes from the latin word ordinalis, which refers to an ordered sequence.2 Numbering the weeks in Ordinary Time (The First Sunday in Ordinary Time, The Second Sunday in Ordinary Time, etc.) helps us keep track of where we are in the liturgical year.

Ordinalis stems from the Latin word ordo, from which we get the English word order.3 So the numbered weeks in Ordinary Time are actually part of the ordered—or rhythmic—life of the Church. Just as in our everyday lives, the Church has times of the year for celebrating and feasting (Christmas, Easter, and holy days), penance (Advent and Lent), and quiet growth and joyful expectation (Ordinary Time). Without the periods of growth and maturation, the special occasions throughout the year lose their meaning because we don’t get a full glimpse of Jesus’ life.

When Is Ordinary Time?

Ordinary Time has two parts in the Church's calendar, but it’s still only one season. The liturgical year begins with Advent and is followed by the Christmas season, which ends on January 6, the Feast of the Epiphany. The first period of Ordinary Time begins on the Monday after The Epiphany and goes until Ash Wednesday, when Lent begins—and the Easter season follows. The second period of Ordinary Time begins on the Monday after Pentecost Sunday, which ends the Easter season. This second period of Ordinary Time, which is the longest liturgical season, goes until the First Sunday of Advent when the liturgical year begins again.

Depending on how feast days fall from year to year, there are either thirty-three or thirty-four Sundays in Ordinary Time.

What Is the Color of Ordinary Time?

Green is the liturgical color for Ordinary Time. That’s why, when it’s not a special feast day, priests’ vestments, altar cloths, and church decor are green.

Green is the color of life and hope. In the Church, green has long been associated with the time of growth and expansion of the Church after Pentecost when the disciples, filled with the Holy Spirit, began to spread the Gospel. This is a great reminder that we, too, are called to share the Good News everywhere we go.

What Should We Do During Ordinary Time?

As with all seasons in the liturgical year, Ordinary Time is an opportunity to deepen your relationship with Jesus, grow spiritually, and participate in the life of the Church. Here are a few suggestions for ways you can make the most of this liturgical season.

• Start each day by thanking God for five ordinary things, or go around the table at dinner and invite your family members to share things they are grateful for.
• Read the daily Gospel and meditate on Jesus’ everyday life
• Celebrate saint’s feast days by reading about their lives
• Spend more time praying in nature, such as praying a rosary while you go for a walk
• Take a look at your daily routines and determine if there are old habits you need to break or new habits you want to start

Don’t let this be just another “Ordinary” Time—do something intentional to make it extraordinary.

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Do you wake up most mornings feeling rested, happy, focused, and full of energy? If the answer is no, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), about one third of American adults do not get the recommended seven hours of sleep per night1—and the sleep they are getting isn’t sufficient or restorative.2  

We live in a go-go society that doesn’t embrace our biological need for sleep. Demanding jobs and hectic schedules compel busy people to sacrifice sleep, yet getting enough z’s every night is as important to our physical and emotional well-being as regular exercise and eating a balanced diet. In fact, the way you feel while you’re awake partly depends on the processes that happen in your body while you sleep.3

Over the course of our lifetime, the amount of shut-eye we need each night will vary. Here is the CDC’s recommended amount of sleep we need at each stage.4

When we get used to “functioning” with less than the recommended amount or poor quality sleep, we may not even realize that we’re sleep deficient. But sleep loss adds up. Even losing just one or two hours of sleep per night for several nights impairs your ability to function the same way not sleeping for a day or two affects your body.5 In the short term, sleeping too little can impact how well you think, react, work, learn, and interact with others, but ongoing sleep deficiency can have serious long-term health consequences.6

Here are ten life-changing reasons to get adequate sleep.

1. Poor sleep increases your risk for obesity

Mounting evidence shows that sleep deficiency is linked to weight gain and a higher body mass index (BMI).7 For example, one study showed a consistent increased risk of obesity among children and adults who are short sleepers. Another study of sixteen adults looked at the effects of getting just five hours of sleep per night for five consecutive nights. Over the course of the study, those adults gained an average of 1.8 pounds. The study also found that “insufficient sleep increased total daily energy expenditure, however, energy intake—especially at night after dinner—was in excess of energy needed to maintain energy balance.” These findings suggest that consuming more food during periods of insufficient sleep is a way the body tries to provide energy to sustain additional wakefulness, but, very often, intake surpasses what is actually needed. On top of that, a lack of sleep may decrease your desire and energy to maintain a healthy lifestyle—especially your motivation to workout.

2. Insufficient sleep can increase your calorie intake

Sleep helps you maintain a healthy balance of ghrelin and leptin, the hormones that make you feel hungry and full. When you’re sleep deprived, your level of ghrelin rises and your level of leptin falls. The result: you feel hungrier than when you’re well-rested.8 On top of that, people who don’t get enough sleep are awake for more hours of the day; therefore, they have more opportunities to eat—especially late at night. Poor sleep also affects your ability to control portion sizes. In one study, participants were allowed to sleep for eight hours, or they were kept up all night. In the morning, they completed a computer-based task in which they had to select portion sizes of different foods. Those who had been forced to stay awake all night “had increased plasma ghrelin levels and chose larger portions, irrespective of the type of food. [...] Self-reported hunger was also enhanced. Following breakfast, sleep-deprived subjects chose larger portions of snacks,” too.  

3. Sleep improves concentration and productivity

A lot happens in your body, especially in your brain, when you sleep. When you’re sleep deficient, activity in some parts of your brain is altered, including your ability to make decisions, solve problems, control your behavior and emotions, focus, learn and remember new information, and cope with change.9< In addition, studies show that sleep deprivation can impair cognitive and motor performance as much as—or more—than being drunk, while quality sleep has proven to boost problem-solving skills and memory function.

4. Good sleep can enhance athletic performance

When it comes to physical performance, getting enough sleep is as important as nourishing your body with sufficient calories and nutrients. According to the National Sleep Foundation, athletes can benefit from getting as much as ten hours of sleep per night.10 One study of collegiate basketball players found that extended sleep resulted in faster sprint times and improved shooting accuracy, mood, and overall physical and mental well-being during practice and games.  

But you don’t have to be a professional athlete to reap the benefits of sleep on your athletic performance. Physical activity puts stress on your muscles and tissues, which repair themselves while you sleep. Sleep helps your body recover and gives you energy to perform and stick with your fitness regime.

5. Poor sleep puts you at a greater risk for heart disease and stroke

According to the CDC, adults who sleep less than seven hours each night are more likely to have high blood pressure, which increases their risk for heart disease and stroke.11 When you get adequate sleep each night, your body heals and repairs your heart and blood vessels and regulates your blood pressure. But when you have choppy sleep, high levels of hormones that raise your blood pressure (such as adrenaline) prevent your blood pressure from going down. Over time, this can cause stiffening of your heart muscle.12

6. Sleep affects your immune system

Your immune system defends your body against infection and relies on adequate sleep to function efficiently. Even a small loss of sleep can impair the way your immune system responds to a common cold. If you find that you get sick easily, step up your sleep game and shoot for at least eight hours of sleep each night.

7. Sleep deficiency is linked to depression

It’s been estimated that 90 percent of people with depression complain about sleep quality, but studies also show that people with sleep disorders (such as sleep apnea and insomnia) often show signs of depression. It’s unclear whether depression causes sleep problems or sleep problems cause or contribute to depression13, but one thing is for sure: improving and regulating sleep will help.14

8. Poor sleep increases your risk for type 2 diabetes

Studies repeatedly show that people who sleep less than six hours per night have an increased risk for type 2 diabetes. That’s because sleep affects the way your body reacts to insulin, which is the hormone that controls your blood glucose (sugar) level. When you are short on sleep, you are less sensitive to insulin (a hormone that helps your blood sugar from getting too high), which raises your blood sugar levels and can lead to diabetes.15

9. Sleep affects your emotional and social intelligence

When we’re short on sleep, we tend to be irritable, short-tempered, and moody. Lack of shut-eye not only wrecks havoc on your emotions—cue the tears—but also reduces your ability to process emotional information and empathize with others. Research even shows that sleep loss impairs accurate judgment of human facial emotions, especially anger and happiness.  

10. Quality sleep reduces inflammation

Inadequate sleep may trigger the release of various proteins that cause inflammation in the blood and in the body. One study revealed that “sleep abnormalities contribute to many gastrointestinal diseases and conversely, gastrointestinal diseases often lead to sleep abnormalities.” The study concluded that treating sleep abnormalities can prevent and improve gastro-esophageal reflux disease (GERD), inflammatory bowel syndrome (IBS), irritable bowel syndrome (IBD), liver disorders, and colon cancer.

Driving It Home: Sleep is extremely vital to your mental, physical, emotional, and spiritual health. Making sleep a priority and taking steps to get adequate sleep (look for tips in an upcoming article) will improve your quality of life both now and in the future.

The weather is warming (woohoo!) and it’s time to talk about summer style!

How often do you do a “wardrobe-refresh”? And by this, I don’t mean buying clothes. What’s crucial for a “wardrobe refresh” is trimming away the fat of your closet by getting rid of clothes holding you back and making room for your clothes that work for your body, personality, and lifestyle.

I like to do two BIG wardrobe hauls a year (summer to fall and winter to spring), but with each change of the season, I find it best to do a little spruce up.

With the arrival of warmer weather, it’s time to get YOUR closet summer ready. And! It happens to be the perfect stay-at-home activity, too!

Whether you love fashion or just want to make your closet a little simpler and stress-free, this closet exercise is for you!

Here are your five easy steps to get your wardrobe “summer-ready”:

1. Know your inspiration. Have you started a mood board?

I find the best and easiest way is through Pinterest! Search your favorite style icons. Another great way is to type in your favorite stores in the search bar to come up with the right inspiration. You can search words like Boden, Anthropologie, J Crew, or Sezane.

2. Look at what you have in your closet that's similar.

What do you already have in your closet that resembles your mood board? What are your absolute favorite pieces? What fun activities do you have planned this summer and what do you envision wearing? Pick seven to ten of these pieces and place them on a special rack in your closet. Spread them out with two fingers room and place them on nice hangers. Let’s call this your “showcase collection.”

3. Prioritize your shopping list.

How easy is it to get distracted when we’re dancing down the aisles at Nordstrom Rack? (I don’t think I need to answer that!). You’ll want to peek at your showcase collection then refer back to your mood board. Ask yourself what pieces you’ll need to add first to get the most outfit combinations from your showcase collection.

4. Stick to your inspiration pieces and be consistent.

Try for at least three to four weeks to stick with your inspiration and the pieces you have specially chosen. This will help you develop a signature look. It will also allow you to build from this core “look” and develop it a little more.

5. Go back to your inspiration board mid-summer to get back on style-track.

After a month or so, look back at your mood board. Has your style changed in any way? Have you stuck to your inspiration? If not, get back on the saddle. You have to be intentional if you want to develop your style. It won’t just magically happen!

I hope these tips are the “wardrobe-rehab” your closet needs for the summer! Here’s some fun inspiration to get you started!

Boden Adriana Top

Calvin Klein Gingham Printed Midi Dress

Nina Leonard

Shargano Striped Sleeveless Dress

Nanette Lepore

Vince Drawstring Aline Cotton Skirt

Boden Cecilia Skirt