If you read my last blog post, you probably learned quite a bit about me. I revealed some of my deepest, darkest truths to the world wide web as part of a program I was completing back in May. And I’ve been pretty quiet here since then. But it’s not out of shame or embarrassment. The truth is that I’ve been insanely busy with some amazing changes in my life that all began when I finished the Landmark Forum and came back to Pittsburgh.

When I went to Los Angeles in early spring, my life here at home was in shambles. I had just lost a successful business I’d spent three years pouring my blood, sweat and tears into. My relationship ended abruptly, and in a very toxic way. I felt lost. I was alone, a single mom with no sustainable source of income and no idea where to go from there. So I boarded a plane to LA to get away and gain some clarity. My lifelong friend, Matt, had insisted I enroll in the Landmark Forum, a “self-help” seminar of which I had no knowledge about. I’ve always been invested in self growth and introspection and his passion and push for me to complete this program left me little excuse to decline.

The three (very long) days I spent doing the Forum were truly the most transformative of my life. When I gave birth to my son, I became a mother and I suddenly knew unconditional love for another. When I completed the Landmark Forum, I became free and I suddenly knew unconditional love for myself, and for all others. It was THAT powerful.

Life after Landmark has been a whirlwind, but I wanted to take some time to share with you what that’s been like. As a blogger, I always feel compelled to let you into my world. But truthfully, the point of this post is to share with you what is possible for you, through Landmark. Allow me to say, as a side note, that I am in no way affiliated with Landmark Worldwide. I simply want to pay it forward by sharing my experience.

Now, the good stuff!

As part of the course, I was encouraged to write letters and make phone calls to people I had wronged, or who had wronged me, as part of a self-liberation process from any guilt or resentment that might be holding me back from success, healthy relationships and really in any area of my life. This part of the Forum was challenging, but I welcomed the opportunity to free myself of the baggage I’d been dragging around for thirty-some years. I knew that, despite the outcome of those calls and letters, I’d be coming home to the same life in disarray, of which I had no idea how to rebuild. But I was returning with a newfound freedom; freedom from self-limitation, freedom from the guise of victimhood and freedom from fear.

As I stepped off of the plane in Pittsburgh, I was keenly aware of the absence of a fear that had come to dictate my existence. I knew that only possibility existed beyond those doors. I was ready for it, whatever it was.

I had two major goals for myself post-Landmark. The first was to do everything in my power to rebuild the relationship I had so intently destroyed prior. I knew that repairing the damage would not be easy, that it would take time, patience, determination and forgiveness. But I refused to believe that it was impossible. I only saw what was POSSIBLE. Pursuing this goal was one of the most difficult things I’ve done in my life. It demanded that I remain outside of the meanings I was inclined to attach to everything that was said, or unsaid, done or undone. It demanded that I see the man that I love for who he really is, and not for the ways in which he responded to the unraveling of our relationship. It demanded that I forgive myself, and him over and over again, for our insecurities and fears and flaws. It demanded that I remain focused solely on the possibility of something new. And, in the end, through God’s grace and through the freedom and clarity I gained through the Landmark Forum, victory was ours. Mine, and his. And God’s. We are now happier and healthier than ever, and have a completely different relationship. And guess what? He decided to do the Forum as well!

It wasn’t just that relationship that was healed, though. Virtually every relationship in my life improved because I had learned how to separate people from their actions, and separate people’s actions from the meanings we attach to them. I was able to see people for who they truly are, behind the walls and beneath the scars. I was able to be my true self as well.

My second goal, after returning home, was to move forward with my professional life. After losing my business, I was terrified to pour my heart into something else and fail. I felt inadequate, and doomed to failure. I found excuses to stay where I was, afraid to take that risk again. But after Landmark, I knew what I wanted to do. And I knew what I needed to do to get there. So I got to work. I’ve been quiet here, but behind the screen, I’ve been insanely busy working on an entirely new business that I am so excited about. I’ve partnered with a great friend of mine to bring something unique and fresh to Pittsburgh’s dating scene! And after months of research, hard work and all of the chaos that a start-up brings, we are just two weeks away from opening our doors. My goal is to build this company to become a staple in Pittsburgh, helping people find love, and eventually head back to Los Angeles to start building there as well.

I’ve also been working behind the scenes on a strategy to develop my personal brand and focus on finding my direction there. I’m excited to be offering life and business coaching both in-office and virtually. You can find more info under the Coaching tab!

In the meantime, I’ve been trying to spend as much quality time with my son as possible during the warm, summer months and before he heads back to school and the new company launches. I’m heading back to LA in October to do the next course in the Landmark curriculum. I’m also doing Landmark seminar series here in Pittsburgh that starts next week.

Only three months after my experience with Landmark, life looks completely different. The impossible became possible, and the possible became reality. I have some big goals I’m still working on, but I have total confidence in my ability to make them happen. Until then, I’m enjoying the ride and all I’ve been blessed with.

For more information on the Landmark Forum, visit http://www.landmarkworldwide.com

Who doesn’t love fruit? Fresh, juicy, delicious fruit! It’s refreshing on a hot summer day, satisfying in a fresh, seasonal smoothie, great for  holiday desserts and makes a perfect Spring Sangria. Let’s be real, fruit is incredibly delicious, convenient, versatile and HEALTHY! Or is it?

Yes, fruit is healthy. In moderation. Fruit contains a lot of good stuff like antioxidants, fiber, vitamins & minerals. Those things can really do a body good (unlike milk, but we’ll save that story for another day). The bad news? A lot of fruits also contain high amounts of fructose, which is the same thing as sugar. Do you know what happens to sugar after consumption? A couple of things.

When you consume fructose, your body processes it via your liver and it turns into fat. That’s right, FAT. So if you’re trying to lose weight, eating a lot of fruit is not your best bet. Secondly, the more fructose you eat, the more your body develops an insulin resistance, which means that you are more likely to develop Type II Diabetes. Thirdly, consuming sugar causes opiate and dopamine activity in the reward centers of the brain. In layman’s terms, eating too much sugar (including fruit) causes a real, physiological addiction to sugar. Sugar addiction can lead to a ton of other bad stuff, including heart disease and cancer. And I’m pretty sure you don’t want any of that.

When I began the Autoimmune Protocol to treat my Lupus holistically, I had to limit my fruit to just 1-2 servings a day. When you’re cutting out nearly all other sugary foods (along with carbs!!!), fruit is the LAST thing you want to give up. And you don’t have to! Fruits are a beneficial part of any diet. Just remember, balance is key.

You’ve heard the expression “An apple a day keeps the doctor away,” right? It’s true! Apples are an excellent choice for a snack. But not all fruits are created equal. Limit yourself to what types of fruit you choose and how much you consume. Here is a list of fruits with high fructose content, and some healthier alternatives that will provide the same nutrients.

Since I eat this concoction almost daily, I had to come up with a recipe that was both healthy AND simple. Oh yeah, and delicious. After a bit of trial and error, I finally came up with the perfect recipe. Here it is!

Ingredients:

2 cooked skinless, boneless chicken breasts
2 celery stalks, chopped
1/4 cup red onion, chopped
1/2 cup seedless grapes (halved or quartered)
1/4 slivered almonds
1/2 cup non-fat Greek yogurt
1 tsp garlic powder
1 tsp ground black pepper
Sea Salt & Hot Sauce to taste (yes, hot sauce is good in everything!)

Instructions: 

I start with about a pound of skinless, boneless chicken breasts. I typically buy my  organic, free range chicken which you can find at a reasonable price at Trader Joe’s. But whatever chicken floats your boat is fine. Boil the chicken until fully cooked. Allow it to cool, then shred or cube (depending on your preference). Throw into a medium size bowl.

From there, I grab the vegetables and start chopping (you can food process the veggies as well, which I do on days that I feel lazy). Once they’re chopped, toss them into the bowl with the chicken. Half or quarter the grapes, depending on their size. Add them to the bowl of awesomeness.

Sidenote: I’ve been getting some ginormous grapes lately, so I’ve had to quarter them. Regular size grapes can simply be halved.

Throw in the remaining ingredients and mix well! You can stop here and just start eating this stuff with a spoon (It’s THAT good). Or you can create the perfect sandwich by spreading this magical, chicken bliss onto a slice of toasted quinoa bread, then top it with romaine lettuce and a fresh slice of tomato! Want to keep this recipe Paleo or Gluten Free? Just grab some fresh greens and make lettuce wraps.

Enjoy!

Fritters. They’re what’s for dinner. So let’s get started.

I’m not a veggie lover. BUT, with fritters I figured the more the merrier. This recipe is jam-packed with veggies. You could always substitute, add or leave out some of the veggies based on what you have or any food aversions. But I pretty much threw the kitchen sink into these.

Ingredients:

About 3 cups broccoli, cauliflower & carrot mixture, chopped
2/3 cup fresh spinach, chopped (before cooked)
1/3 cup onion, finely chopped
1-2 garlic cloves, minced
1/2 cup whole wheat flour (or flour of choice)
1/3 cup grated Parmesan cheese
1 large egg
Salt & Pepper to taste
EVOO for frying
Water for boiling

Yields about 8 fritters.

Instructions:

I started out by boiling the carrots, broccoli & cauliflower for about 4-5 minutes to soften. DO NOT OVERCOOK or they will be hard to work with.

While you wait for those to soften, chop the onion, garlic & spinach and sauté in a tiny amount of EVOO until the spinach is cooked. If you use too much oil, the fritters will not stay together as well, so take it easy!

Place the broccoli, cauliflower & carrot mixture into a strainer and allow to drain thoroughly. Then gently pat dry to remove excess water. Chop the broccoli and cauliflower into small florets and place them in a bowl. Sidenote: I food-processed the carrots, only because my son has a weird thing about carrots and I didn’t have shredded since I used the organic veggie trio above. If you have shredded carrots, there’s no need to food-process them. Just chop along with the broccoli & cauliflower. Throw in the sautéd veggies as well.

At this point, all veggies should be in the bowl.

Next, add the Parmesan, flour and seasons.

Whisk the egg and toss that into the bowl. Mix all ingredients until thoroughly combined.

Heat oil in a non-stick pan over medium heat until it sputters when you flick some water into it (from a distance!!!) Once it’s hot, spoon approximately 1/4 cup of mixture into pan for each fritter. Press lightly to flatten to about 2-2.5 inch wide fritters and cook for about 4 minutes, then flip and cook another 4 minutes (or until golden brown). Then, just serve and enjoy the veggies of your labor!

Recommended Pairing: Grilled White Fish or Salmon, Grilled Chicken.

When I first began my journey into health and fitness, I heard a lot of hoopla about having to cut alcohol out my diet. Of course, I was incredibly turned off by this fear mongering and immediately began to panic. I love wine. I drink a glass almost nightly, and on the weekends I prefer to have several….bottles. Just kidding. Unless it’s a really wild night.

The idea of being on an alcohol restriction made me feel like I was doomed to failure. Not because I have an alcohol dependency, and not because I couldn’t give it up. I refrained from alcohol throughout 10 months of pregnancy (Yes, 10 months. I was pregnant forever.) My fear of failure came from the overwhelmth (that’s probably not a word) of having to change my entire life all at once! I knew how difficult it was going to be to get myself into a habit of working out everyday. I knew that it was going to be near-impossible to stay on track with my nutrition. But I was ready to give 100% to that change. But giving up wine? I didn’t sign up for that and I didn’t want to do it. It was just too much change at once. I mean, who the heck likes change anyway? Plus, there’s plenty of evidence floating around indicating that wine might actually help you maintain good health. Why give it up?

So I did what any thirty-something woman would do and I just said no….to giving up wine.

7 months and 43 bottles later, I am down 23 pounds and counting. I am comfortable with my body and enjoy working out. I eat healthy most of the time, and I still enjoy my wine whenever I want. Sure, maybe I would’ve had quicker results without the wine. Or, maybe I would’ve given up altogether. The point is, you don’t have to give up wine to lose weight. I am living proof.

That being said, I have put together a little list of wines and what their general caloric counts are, so you can choose your wine wisely. I’ve also included a few of my personal recommendations. Cheers!

White & Blush Wines

White Zinfandel is your absolute best option when counting calories. This wine has only around 105 calories per 5 ounces. However, a lot of wine drinkers don’t care for a White Zin, myself included. Your next best option would be a Chardonnay or Chablis, which are at the low end of the spectrum at around 118 calories per 5 ounces.

I drink Chardonnay frequently and one of my favorites is the Sofia Chardonnay produced by the Francis Ford Coppola Winery.

This wine has a delicious hint of apple and spices, which is perfect for the fall, but enjoyable any time of year. I highly recommend trying this one, multiple times.

Sèmillon, Sauvignon Blanc and Fume Blanc each have around 122 calories per serving. Dry Riesling, Pinot Gris and Pinot Grigio average about 123 calories.

One of my absolute favorite wines is the Kris Pinot Grigio created in the Kris winery in Italy’s Alto Adige region. This wine has the perfect amount of subtle sweetness and goes well with almost any food!

A sweet Riesling, which can have as many as 225 calories in each 5 ounce serving, is not a great choice for drinking regularly. However, should you choose to indulge in a sweeter wine from time to time, you MUST try this one!

Eroica Riesling is produced in the Chateau St. Michelle winery in Washington state in conjunction with a German producer of fine Rieslings. I had the privilege of touring the facility during the early stages of the development of this wine and was also able to sample it. It was truly love at first taste, and this is one sweet wine I do allow myself to enjoy on occasion.

Red Wines

As for red wines, the concept is the same. Dry reds yield lower caloric counts, while sweeter reds will be higher in calories. I personally don’t drink much red wine, but I like to know my options and I’m guessing you do as well.

Pinot Noir and Grenache (or Garnacha) contain approximately 122 calories per 5 ounce serving. Syrah and Hermitage have around 123. Cabernet Sauvignon, Bordeaux and Merlot typically have about 125 calories per serving.

Chianti has around 128 calories in each serving. When I do drink red wine, I prefer Chianti because it’s relatively mild. The Banfi Chianti Classico Riserva is an excellent choice and is very affordable.

Now this isn’t a green light to start drinking excessive amounts of wine. As with anything else, moderation is key! If you’re as much of a wine lover as I am, check out this wine club for home delivery service of AMAZING specialty wines! You can even earn FREE wine by referring friends!

Right from the start, I had to find a way to satisfy those cravings and trick my mind into thinking it was eating grains. So I started to get creative with my veggies and I’ve found some great ways to get that “grain” sensation. For anyone who is considering making the transition to AIP, I wanted to share my list of go-to grain substitutes. I know how hard it can be to make this change and I want you to succeed with it. So check these out!

Cauliflower Mash: If you’re craving mashed potatoes, try mashed cauliflower! It’s a great side with any meat and very easy to make. Just steam until very soft, then food process! I make mine with ghee and fresh rosemary. If you like sweet potatoes, try this Roasted Sweet Potato & Cauliflower Mash

Cauliflower Rice: This is great for a side or with any dish that would normally call for rice. I use it with Asian dishes all the time! You can use fresh cauliflower and food process to rice-sized pieces or, a lot of grocery stores carry fresh or frozen riced cauliflower in a bag! Just sauté in coconut oil or EVOO. Flavor with ginger, lemon and fresh herbs or just a little salt and garlic! Perfect pairing for any Asian dish or as a side to pretty much anything!

Zucchini Noodles: These are a great substitute for pasta dishes! Use a veggetti or mandolin to slice the zucchini into noodles and sauté in EVOO. These go great with just some EVOO and fresh herbs if you aren’t able to eat nightshades! Or check out this delicious Butternut Squash & Rosemary Cream Sauce. You can also eat these uncooked in a cold “pasta” salad.

Spaghetti Squash: These are so easy to make! When they’re in season, I make them once a week. Just cut in half, bake and shred the flesh! It shreds easily with a fork!

Faux Mein: I buy bags of organic broccoli slaw at Trader Joe’s and they make the perfect Asian noodles. Just sauté in coconut oil until soft. Top with any AIP friendly Asian meat dish! Here’s one of my favorites, Ginger Orange Chicken

Gingerbread Cookies: Treats have to be kept to a minimum on AIP, but we all deserve a cookie once in awhile! These Gingerbread Cookies aren’t exactly AIP, but you can omit the vanilla & cloves and the flavor is still great!

For 25 days now, I have been adhering to a very strict diet known as the AutoImmune Protocol, which is a variation of the Paleo Diet. This diet, along with a number of supplements, has been prescribed to me for an indefinite period of time until my gut heals, my liver detoxes and my blood begins to accept nutrients again on it’s own. This diet excludes ALL grains, dairy (including eggs), nightshades, legumes, nuts, seeds, sugar and alcohol. And let me just say, the struggle has been real.

Once I made it past the initial shock and depression of such a drastic change to my lifestyle (not that I was an unhealthy eater), I started searching for ways to make my food more interesting. Watching other people consume delicious, poisonous foods with no repercussions whatsoever can get a bit overwhelming. I had to overcome my feelings of jealousy and loss somehow, and I knew that experimenting just HAD to lead to some food I could really enjoy.

When I began to plan my first AIP Thanksgiving menu, I was looking for some sides that wouldn’t leave me drooling over everyone else’s plates. I am not a huge fan of sweet potatoes, but in the spirit of tradition, I wanted to incorporate them into the meal. I’m also constantly seeking ways to get my full 9 cups of veggies in daily. And then the idea light bulb went off in my head! What if I added some sweet potato to my cauliflower mash???

I know I’m not the first person to realize this might be a good combination, but I was really excited about how it would turn out. Once it was finished, I was licking the spatula and scraping the sides of my food processor to make sure I got every last drop. It was THAT GOOD.

So, without further ado, here is my recipe!

Ingredients:

1 Head of Organic Cauliflower (Chopped & Steamed)
2 Medium-Sized Sweet Potatoes (Roasted, but microwaved is fine if you’re short on time)
2 Tablespoons Organic Ghee (Or Butter)
Fresh Rosemary & Basil to taste (I use it generously because the flavor is divine!)

Just food process all ingredients until you get the desired texture.
Note: This is a matter of personal preference. The flavor is great whether you prefer lumps or super creamy.

Place in serving bowl and warm in oven until ready to serve (If you can avoid eating it all!)

Enjoy!

Now that we’ve gotten that love fest out of the way, let’s talk cake. Not THAT kind of cake. I’m talking about the kind of cake that honors the perfect union between pig and fermented cabbage. Okay, that doesn’t sound very appetizing, but trust me, IT IS!! It’s like wedding cake, only better. Because these are AIP & Paleo friendly, and healthy enough that you can eat them all!! Or save some for later. Your choice.

Okay, I’m really done this time. On to the cakes.

I have to eat fermented foods daily as a part of my gut healing treatment. I haven’t always been the biggest fan of sauerkraut. But… it’s a superfood with super powers (that’s another story) so I eat it alot. And it really is growing on me. Now that I’ve created THESE, I might even say that I love it. (But not in the same way that pork loves it. I’m not a homewrecker.)

Okay, ok. I now pronounce….Sorry. Here’s the recipe.

Fried Pork & ‘Kraut Cakes
Serves 3-4

Ingredients:

1 lb. High Quality Ground Pork
2 Cups Sauerkraut (drained and patted dry)
1/4 Onion, finely chopped
1 Small Sweet Potato, steamed and mashed
1 tsp Fresh Rosemary, finely chopped
1 tsp Fresh Basic, finely chopped
1 tsp Salt
1/2 cup Coconut Oil for frying.

Directions:

1. Mix all ingredients (except coconut oil) in large bowl until well-mixed.
2. Heat oil in skillet until it sizzles with a sprinkle of water.
3. Form 1 1/2 to 2 inch round balls and flatten.
4. Cook on medium heat for 7-10 minutes per side, or until fully cooked.

Once they’re cooked through, serve hot and crispy! I like to pair these with applesauce and some Roasted Sweet Potato & Cauliflower Mash.

So once I finally figured out how to create a worthwhile Paleo base for a gyro, I had to figure out the rest. Overall, this recipe is a bit involved because it has 3 parts; the wrap, the meat and the tzatziki sauce. But, each part is pretty simple and if you can spare a little time, these are totally worth it! I like to serve these with a side of homemade sweet potato fries for the full experience. I hope you love them!

The Meat.

Ingredients:

1 Lb Organic Ground Lamb
1 Small-Medium Onion, Finely Chopped
2 Cloves Garlic, Finely Chopped
2 Tbsp Fresh Rosemary, Finely Chopped
1 tsp Sea Salt
1/2 tsp Ground Black Pepper (if tolerated(

Instructions:

1. Brown meat, onion and garlic in skillet over medium heat.
2. Drain excess fat.
3. Add herbs and seasons.
4. Serve!

**If you prefer to make a loaf and bake, place raw mixture into oven and bake on 325 for 60-75 minutes.

The Tzatziki Sauce.

Ingredients:

1 Cup Shredded Cucumber
1/2 Cup Coconut Milk (Organic, Full Fat and Chilled in Refrigerator for 24 hours)
2 Cloves Garlic, Finely Chopped
2 Tbsp Lemon Juice
1 Tbsp Fresh Dill, Finely Chopped
Sea Salt to taste
Freshly Ground Black Pepper to taste (if tolerated)

Instructions:

1. Peel, seed and shred cucumber until you have roughly 1 cup.
2. Open chilled coconut milk and scoop out thick cream on top, it should be roughly 1/2 cup. (Keep remaining liquid to add later if sauce is too thick for your liking. Or pour remaining liquid into a mason jar for later use if you want.)
3. Combine all ingredients in medium-sized bowl and mix well until thoroughly combined.
4. Chill until ready to serve.

The Wrap.

I use this amazing Paleo Wrap Recipe for the wraps. Make sure to use 1/2 the mixture to make them a little thicker than a tortilla. They are a little spungier than a pita, but very light and delicious!

**If you’re AIP and have tolerance issues with Arrowroot, you’re gonna want to use a different wrap than what I used. I recommend Paleo Wraps Gluten Free Coconut Wraps. 

I have been able to reintroduce ghee and eggs successfully, which has broadened my baking horizons tremendously. So I started playing around in the kitchen in search of a tortilla/pita substitute. I wanted to be able to make tacos without using lettuce as the shell. And I wanted to eat a gyro. I figured the two would be possible with two separate recipes, but I ended up discovering the perfect solution to both with these wraps. And you will not believe how easy they are!

Sidenote: I have tried some other Paleo tortilla recipes, including those that use cauliflower or plantains as the base. But, in my experience, they are far more complicated and not nearly as good!

So, let’s get to it. There are gyros to be made!

Paleo Tortillas
Prep Time: 10 minutes Cook Time: 5 minutes

Ingredients:
2 Free Range Eggs
1 tsp Melted Ghee or Coconut Oil
1 tbsp Water
1/4 cup Arrowroot Powder
1 tsp Coconut Flour
a Pinch of Sea Salt

Instructions:
1. Heat 8″ skillet over medium heat.
2. Whisk eggs, ghee (or coconut oil) and water in medium-sized bowl.
3. Add in dry ingredients and mix well until fully combined.
4. Pour in batter and roll around until evenly coated. Tortilla will start to lift around edges.
5. Cook for one minute on each side.

Enjoy!

**Makes 2-3 tortillas, depending on thickness. Use 1/3 batter per tortilla or 1/2 batter for thicker wraps such as gyros.

Bacon, Egg & Veggie Wrap.