What is your mission here at Zen & Spice?

Welcome to my business and blog, where I explore the two essential components of a fulfilling life: zen and spice. I believe that balance is key, and that nourishing our bodies and souls with flavorful, nourishing foods is just as important as cultivating inner peace and mindfulness. All of my recipes are designed to be both enjoyable and satiating, while also providing essential nutrients to support overall health and wellbeing.

As a Registered Dietitian, I am committed to promoting a healthy relationship with food, mind, and body. I firmly believe that by cooking more at home and embracing intuitive eating and mindful movement, we can achieve lasting peace of mind and happiness in the present moment. Whether you're looking to become more comfortable in the kitchen or seeking to cultivate mindfulness in your daily life, my blog offers a wealth of easy-to-follow recipes and strategies to help you get started.

Despite my credentials as a dietitian, I'm not one to shy away from the occasional indulgence in "bad" foods like chocolate, beer, chips and salsa, and ice cream. I believe that indulging in the foods that nourish our souls is an important part of a healthy relationship with food. I'm a big proponent of Intuitive Eating, which allows for the enjoyment of all foods while paying attention to how they make us feel after eating them. Join me on the journey towards a more balanced and fulfilling life!


What do you consider a "healthy" lifestyle?

A truly healthy and balanced lifestyle encompasses so much more than just nutrition and diet. To achieve true wellbeing, we must also prioritize stress management, exercise, healthy relationships, restful sleep, and mindfulness.

As a proponent of Intuitive Eating, I firmly believe that nourishing our bodies with adequate energy and nutrients is essential for optimal health. This means giving ourselves unconditional permission to eat and listening to our bodies' signals to determine when we're truly full. It also means finding ways to honor our feelings without turning to food, through activities such as mindful self-care and relaxation.

Staying active is also crucial, but it's important to choose physical activities that we enjoy and that make us feel good. Quality sleep is equally important for maintaining overall health and wellbeing. And in our fast-paced, often chaotic lives, it's crucial to make time for relaxation and social activities that bring us joy and fulfillment. By prioritizing these aspects of our lives, we can cultivate a truly holistic and fulfilling approach to health and wellness.

What do you eat every day?

As a Registered Dietitian, I am committed to promoting a healthy and balanced approach to eating that encompasses both nourishment and enjoyment. Just because I'm a dietitian doesn't mean I avoid so-called "bad" foods altogether. Instead, I prioritize choosing foods that nourish both my body and my soul, while paying close attention to how certain foods make me feel after eating them.

Of course, I enjoy indulging in treats like chocolate, beer, chips and salsa, and ice cream from time to time. But I also recognize the importance of incorporating a variety of wholesome, nutrient-dense foods into my diet. Some of my favorite foods include cheese in all its glorious forms, milk, beef, fish, pasta, pizza, burgers, soups, carrots, green beans, and berries.

At the end of the day, my approach to food is all about balance and mindful enjoyment. By embracing a healthy and balanced approach to eating that incorporates both nourishment and pleasure, we can achieve lasting health and wellbeing.

What should I eat everyday?

Whatever you have a taste for. Listening to your body is one of the best ways to figure out what to eat-- trust it, it knows what makes it feel good! I firmly believe we should focus on what we should be eating more of instead of less of.

Read this helpful article about why restriction doesn't work.

What tools do I need in my kitchen?

You don't need anything too fancy-- my must-haves are a good kitchen knife, cutting boards, and a large non-stick pan. Oh and a food processor and a spiralizer.

How many calories are in this?

None of the recipes on my site will ever have the calorie count listed. I am not a calorie counter. I find that it makes me stress out about the foods I eat and feelings of guilt occur. By focusing on nourishing our body and mind, and how foods make us feel, you can be sure you're choosing the right types and amount of food.


Can I share and repost your recipe on my blog or website?

I own my own content, photography, images, and recipes. Please refrain from using it as your own. I’m all about sharing, however! You can share a recipe or image by contacting, referring or linking directly back to my site.

What exactly do you do everyday?

While I'm not taking care of two children, I'm working! A typical day consists of waking up and feeding the kids, making coffee, doing a mommy bootcamp workout, then settling into working. While the kids are at school, I develop recipes and shoot photos for this website and for clients.

What’s your joyful movement of choice?

Staying active and healthy is an important part of my daily routine, and I enjoy a variety of different workouts to keep myself in top form. At home, I love to practice yoga, cycle, or engage in high-energy boxing workouts. I'm also a proud member of a local mommy bootcamp, where I have the privilege of working out alongside a fantastic group of supportive and inspiring women. By prioritizing my physical health and wellness, I'm able to maintain a balanced and fulfilling lifestyle that supports my overall wellbeing.

What do you do for fun?

I really love cooking and food photography. I also love hanging out with my friends and family, my puppy, and being outside. I have a very artistic side so I like to paint, craft and do photography.

Visit my About Me page for more.

How did you get started with Zen & Spice?

I started my first blog back in January of 2013-- it was called The Apron Blog, and let me tell you, it was a mess! A year later, after I learned a TON about blogging from researching and practicing, I changed my name to Zen & Spice. This name opened up my scope from just recipes, to nutrition, wellness, mindfulness, everything that I love to blog about. The new name has helped my blog grow exponentially over the past year. If you are interested in starting a blog of your own, check out my how to start a blog page and this list of my favorite resources.

What is a Registered Dietitian / Registered Dietitian Nutritionist (RD / RDN)?

RD and RDN mean the same thing and can be used interchangeably, RDN is a recent addition to our credentials.

To become a Registered Dietitian/RD (now also known as Registered Dietitian Nutritionist/RDN):

Minimum education of a bachelor's degree with approved course work and education received through an approved and accredited program via Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics (AND).

Completed a supervised practice component with accredited sites (by the ACEND), practicums vary in length from 6-12 months at a variety of locations/experiences (food service, community, hospital/clinical, outpatient, wellness, etc. This is combined with either undergraduate or graduate studies.

Passed a national exam administered by Commission on Dietetic Registration.Complete continuing education requirements to maintain registration.

What’s the difference between a Registered Dietitian / RDN and a health coach or nutritionist?

There's a saying that goes: Is your nutritionist a Registered Dietitian? A Registered Dietitian can refer to themselves as a health coach, wellness coach, or a nutritionist; but a nutritionist and a health coach can not call themselves a registered dietitian.

Registered dietitians (RD’s) are trained in the scientific, pathophysiology, and nutritional therapy aspect of nutrition, but RD/RDN’s and also trained in diverse aspects of nutrition counseling. There are a variety of RD/RDN’s with education and expertise in culinary/food science, community nutrition, coaching, counseling, women’s health, clinical care, sports nutrition, etc. No matter what our professional practice area, we all have in common to support our clients in any way possible including empowering them to reach their highest potential possible by lifestyle and behavior changes. Registered Dietitians have a diverse background in the sciences which is extremely helpful in understanding and applying nutrition components to facilitate the appropriate lifestyle changes.

Health coaches and nutritionist programs/certifications receive a general/broad-based knowledge on nutrition, with less focus on the sciences and disease processes and applying specific medical nutrition therapy and focus on other therapies of care for the individual.


Can I subscribe to a newsletter to get updates about Zen & Spice or recipe posts?

Sure can! You can directly subscribe to all updates from Zen & Spice by clicking here. You'll also get a copy of my free e-book, 15 Easy Veggie Sides once you confirm your subscription!

Where can I find information about collaborating with you for brands, sponsorships, product reviews, etc.?

Visit my work with me page for more information!

Where can I find information about your disclosure policy, privacy policy, copyright, shop/service policy?

Click on the hyperlinked topics you’d like to read about: disclosure policy, privacy policy, and the copyright/photography and recipe policy.

Have more questions? Send an email at [email protected] to have yours answered!