So, have you heard of this idea of “ghosting”? Apparently it’s the term for when someone just disappears from your life without any notice. Here today…gone tomorrow. Well…call me Casper because I have totally ghosted you.


This year, my personal tribe has been through a lot and it took up most of my energy and focus. So I disappeared…no notice…no warning…NOTHING! I just stopped blogging, stopped sharing, stopped doing what I loved because I needed to tend to other things.  I didn’t mean to do it…Life just happened.


But I AM BACK. I’m back and ready to cook for you. I’m ready to fuel you and your workouts. I’m ready to nourish your family. I’m ready to develop the most amazing health supportive treats for your next party. I’m back and stronger than ever and I am ready to help you do the same.


I’ve got some amazing things planned…so please don’t ghost me!   


Ok…so what are your thoughts on a cheat meal?

Do you have one? Do you dream about having one? What do you eat when you cheat?

Do you believe in “everything in moderation”?

For me…no. I don’t believe in the concept of everything in moderation and I don’t believe in planned cheat meals. Don’t get me wrong it’s not all chicken and broccoli at my house I occasionally indulge in some Cold Stone Ice Cream once in a while ( or more).  I don’t consider this a cheat and I definitely don’t believe you should have it in moderation. What exactly would be a moderate amount of Cold Stone…Like It? Love It? Gotta Have It?

I personally chose to nourish my body with health supportive foods as much as possible. I don’t just do it Mon-Fri with a plan to stuff my face with burgers and beer on Saturday simply because it’s a cheat day. The bottom line is, every“cheat meal” will hinder or halt any progress towards your goal.  All of our goals are different. It could be to lose weight, gain muscle, lean out, alleviate digestion issues, clear up acne, etc…  Whatever the goal, our diet is what will allow us to achieve it. Consistently eating delicious foods that are nutritious will prove to lead us to our goal.

Bottom line… if you eat health supportive foods that are prepared in a delicious way, you will not have a desire to have a cheat day. Why would you want to suffer all week with plain salads and grilled tilapia just so you can have fries on the weekend? Eat good all day every day. You will feel better and look better. You will be living like an athlete.

Next time you pass McDonalds and think to yourself…”everything in moderation” remember how you felt after you ate it the last time…I’d bet that it was less than fabulous. Then think about a balanced meal you ate that was prepared with whole food ingredients and contains all of your necessary macronutrients. How did you feel then? Probably AHHHHMMMAAAZING! And….you probably killed your workout.

There are foods that make you feel good and there are foods that make you feel bad. There are foods that will lead you to success and there are foods that will bring any progress to a halt. It’s your choice. Instead of using “everything in moderation” as an excuse to inhale a Snickers, make a choice to live everyday like an athlete, one meal at a time. 

Do you feel good?

Really? Do you feel good? Do you know if you feel good? Is it possible that you don’t even know you feel bad because you don’t know what it’s like to feel good?

This was the conversation that transpired in the locker room with a bunch of natural chefs that had just finished tasting a ridiculous amount of cookies and cakes. We had just made 7 variations of traditional recipes making changes each time to make it more health supportive. Think … Toll House Chocolate Chip Cookie goes vegan. After each change we had to taste. Needless to say 4 hours of tasting had us feeling tired, heavy and just “off”. How could something that tastes so good make us feel so bad?!

Then this question came up… Can you believe that there are some people that eat like this consistently? Do you think they know that they feel bad?

Whoa…. I don’t know. If you always choose to eat refined and processed foods, do you know that you may be feeling bad?

I don’t know how to go about finding the answer to this question. Let’s think: Do you take advil after too many cocktails? Do you take Tums after eating that burger and fries? Do you take Aleve for that annoying joint pain? Do you ever think that what is impacting the way you feel is what you are consuming? Are we simply ignoring our body’s signs by shutting them down with 3 Tylenols and a bottle of Gatorade?


The bottom line is that if you eat good, you feel good, so therefore I think it is safe to come to the conclusion that if you eat bad, you feel bad.  If you reach for Tums after most meals or are constantly pulling Aleve out of your gym bag, maybe it is time to assess your diet.

It is possible to feel strong and healthy every day by eating whole foods that will fuel your body instead of harm it. That headache and heartburn is not just something that randomly happens. At times, we may be too quick to relieve some of the things that make us feel bad with medication instead of taking these as warning signs that what we are doing may be causing harm to our body.  Food is medicine.

So let’s test this theory. Commit to eating completely clean for a week. No processed foods, no refined sugars, and no alcohol. Then let’s see how you feel on Monday. Chances are you will feel better than today. Challenge yourself to know what feeling good feels like!  


Life is an incredible journey. It’s like the ultimate video game, filled with decisions with no guaranteed outcome…with expectations… with perceptions…with moments of pure joy and inevitable heartache. It’s an incredible journey because it’s our own. Ultimately we have the power to create our own path, by the choices we make and the mindset we possess.

Sometimes things go so wrong and sometimes they go so right. At this moment in my life things are going so right. For the first time in 34 years I feel as if I am following my heart and creating my own life. I have always lived to meet others expectations, and it seemed to work for a while. According to society’s standards I was pretty “successful”.  Marriage, education, family, secure career, financial stability…basically I checked all of the boxes on the “What You Should Be Doing” checklist of life. But something was missing…..

I always felt like I needed more. I could never stay present in the moment. I had the urge to always search for something else…but what? I had no passion for anything I was doing, I was just doing it. You know…the GRIND!

I couldn’t possibly live this way forever…so I made a change. I jumped without a parachute. I left a secure career to cook and I could not be happier. So it may sound simple…I was unhappy in one career so I switched to another….Not that simple…When I made the change something happened to my mind and my heart. They opened…allowing amazing experiences and people to enter. Allowing me to fuel our amazing tribe with nutritious foods through the creation of Tribe Kitchen.  For this I am filled with a tremendous amount of gratitude. 

I am in a flow. Amazing things happen everyday. Negative thoughts disappear. Gratitude fills my heart. The more this happens….the more it happens…Make sense?

It’s the flow.

So, I am not suggesting you go quit your job today, but what I am saying is that sometimes a change in your life needs to happen in order to live your best life…to find your flow.  Sit back and think about the one area of your life that causes you anxiety or despair, think of a way to change it and then…JUMP. Make the rest of your life the best of your life. You only get one.  




Oatmeal…do you love it?

I do…For years I would eat it because I thought it was the ultimate fuel for me when I would run. I mean Runners World magazine was filled with runners saying that they would eat oatmeal before a run (and bagels with peanut butter!).

So every morning I would make steel cut oats, mix in some peanut butter and banana and then hit the road….Sounds good, right?

Um…not really. I would eat the oatmeal and I would feel heavy and bloated. Not exactly the best feeling you want to have when you are about to tackle 8 miles. So when I started to cut out grains and follow a paleo diet this heaviness was gone. Ok…awesome. But, when you cut out grains what do you have for breakfast? EGGS!

I love egg, but everyday? There are days that I crave that bowl of oatmeal. So like many paleo chefs do, they perform magic and turn eggs into oatmeal. It’s true. 

This morning I am enjoying a big bowl ofNOatmeal. It is comforting, simple to make and you can mix in as much deliciousness as you like (my fave is pecans and strawberries or almond butter and diced apples).

Your turn…fuel yourself with some NOatmeal and then hit the road…or the gym, or the yoga studio, or the dance studio. You get the idea…fuel and move.

       2 eggs
       1/2 cup almond milk (or water)
       2 tbsp ground flaxseeds
       1 heaping tsp cinnamon
       1/2 banana, mashed
       1/2 tsp vanilla
1.     Whisk together egg whites, and almond milk in a small bowl.  Stir in ground flax, banana, vanilla, and cinnamon. Blend well. Note: Be sure that your banana is very mashed, or else you will have lumpy “oats.”
              Throw everything in the Vitamix or blender.
2.     In a small saucepan, warm mixture on low heat, stirring frequently to reach desired oatmeal-likeconsistency. Approx. 5 minutes.
Put it in the microwave for 1minute, remove and stir. Then put it back in for                30 seconds at a time and stir. Repeat until it is at your desired consistency.

I'm Not Wearing a Shirt...

I’m not wearing a shirt…Really! And it’s amazing.

I have not totally lost my mind and decided to bare it all, but I did just run 5 miles with no shirt on…in public. Yup…and…I do it all the time.

So how is this amazing? It’s amazing because it represents the fact that I have gotten to a point in my life where I am proud of the body I have created.

Ever since varsity soccer in high school I could remember the desire to practice in just a sports bra. But I would NEVER! I didn’t have the body for that. As I got older the thoughts remained the same. Enter the gym with no shirt on….NO WAY!

But now….all shirts off! Do I have the body for it? Who knows? Who cares? And who determines that anyway? I do know that I have loose skin on my stomach from gaining and losing 190+ pounds in 4 years after creating 3 humans. I have stretch marks. I have cellulite. I have fat. I also work my ass off in the gym. I set goals and I crush them. I have muscle. I fuel my body with nutritious foods. And I hate running with a shirt on.

So I may not have the perfect body. But it’s my body. And it took me 32 years to learn how to properly move it and fuel it. Now, I’m confident in it. I live the athletic lifestyle. I’m proud of it!

With proper nutrition and movement comes confidence and pride.

Live like an athlete.

Excuse me while I go buy some cute sports bras…I have a half marathon to train for!

My Go To...

Everyone has their “go to” friend, their “go to” restaurant, their “go to” workout. You know…that thing you just “go to” because you know it’s going to be exactly what you need.  

I have a “go to” breakfast. Remember how much I love breakfast? Well 8 times out of 10 my breakfast is always the same. There have been many iterations of this perfect meal to find the right combination for me. Now that I found it, it has become my “go to”. It’s so simple…Really simple…Don’t laugh…

It’s a small baked sweet potato with one tablespoon of almond butter and two hard boiled eggs! Yes, a potato with almond butter. Don’t knock it till you try it. It will blow your mind!

 With carbs, fat and protein this combination keeps me satisfied, fuels any workout, and seems almost a little indulgent! And let’s be honest, breakfast is the reason I jump out of bed in the morning.

It’s so simple….

1.     Wrap a sweet potato in a paper towel and microwave it for 2 – 2 ½ minutes.
2.     Cut it in half and lather it up with 1 tablespoon of almond butter.
3.     Pull 2 hard boiled eggs** out of the fridge, peel, sprinkle with some s&p.
4.     Indulge!
**Hard boil a dozen eggs at the beginning of the week. They are the perfectly packaged little protein bombs that will save you from any binge. And do me a favor…Eat the whole egg! The yellow part is not evil! 

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Let's Talk Quiche...

Let’s talk quiche.

What comes to mind when think of a quiche? Grandma’s luncheon with her bridge club? A fancy smancy brunch?

Or maybe…

My favorite breakfast ever!

It’s perfect in so many ways. It’s a whole little meal packaged in one little slice. It is cooked once and you can eat it all week. After an amazing workout you can pair it with a sweet potato and it is pure perfection. When you come home from a morning run, it is conveniently sitting right there for you ready to be devoured immediately. Whenyou wake up late again for work, no worries you grab your little slice and you are fueled for the morning.

Ok you get it. I love quiche. I make some version of it every week depending what’s in the fridge. With quiche you are fully prepared for the week no matter what happens.

Grab a slice for breakfast before you run out the door in the morning.
Refuel for recovery by heating up a slice and having it with a sweet potato after a hard workout.
Cut a small slice for the perfect snack.
Worked late? Have some quiche with a big salad for dinner.

Enough about my love affair with quiche…Go make your own…NOW!

Bacon, Artichoke and Mushroom Quiche

Feel free to sub out any of the veggies or meat for whatever you have in the fridge.


 5 cage free eggs

6 slices nitrate free bacon chopped

½ cup diced mushrooms

½ cup diced artichoke hearts

1 ½ cups almond flour

¼ teaspoon baking soda

¼ teaspoon celtic sea salt

¼ cup olive oil


 Preheat oven to 400 degrees.

 In a bowl combine almond flour, baking soda, and salt. Add oil until all ingredients are wet. Transfer mixture to a 9 inch pyrex pie dish, pressing down the mixture to form a crust, bringing it up on the sides slightly. Bake for 10 minutes or until golden.

 Heat a skillet on medium and add chopped bacon until greasy, then add mushroom and artichokes until softened and bacon becomes crispy. Add the ingredients to the crust. Whisk eggs in a bowl and cover the bacon, mushrooms and artichokes. Bake for an additional 20 minutes. Remove and cut into slices to serve.

Recipe from