Internal Resistance, Procrastination & Self-Sabotage: What’s Really Holding You Back? | #UNFILTERED Podcast

UNFILTERED | The Artful Gourmet Podcast with Kristen Hess

Internal Resistance, Procrastination & Self-Sabotage: What’s Really Holding You Back?

There’s a strange kind of frustration that comes from knowing exactly what you want… and still somehow not moving toward it.

You have the idea.

The talent.

The ambition.

The vision.

And yet:

you procrastinate.

You overthink.

You stay stuck in planning mode.

You wait until the last minute.

You sabotage your own momentum.

Sound familiar?

Kam Knight, Author, Speaker and guest on UNFILTERED with Kristen Hess The Artful Gourmet Podcast

 

In the latest episode of #UNFILTERED on The Artful Gourmet Podcast, I sat down with author, speaker, and performance coach Kam Knight for one of the most eye-opening conversations I’ve had in a long time — a deep dive into the hidden psychology behind internal resistance and why so many of us unconsciously block our own growth.And honestly? This conversation hit home.

As creatives, entrepreneurs, writers, food bloggers, photographers, content creators, and business owners, we often think our biggest obstacles are external:

Not enough time.

Not enough money.

Not enough followers.

Not enough opportunities.

But what if the bigger obstacle is happening internally?

What Is Internal Resistance?

Kam describes internal resistance as the subconscious force designed to keep us safe, familiar, and emotionally protected — even when that means preventing us from going after the things we truly want.

In other words:

your brain can simultaneously create desire and resist acting on it.

Which explains so much about creative life.

Why we:

    • procrastinate on projects we care deeply about
    • stay in comfort zones too long
    • overplan instead of taking action
    • struggle with perfectionism
    • avoid visibility
    • sabotage momentum right before breakthroughs
    • cling to familiar situations that no longer align

Throughout the episode, Kam breaks down how habits, fear, people-pleasing, comfort zones, perfectionism, and even subconscious emotional patterns shape our behavior more than we realize.

Why This Conversation Resonated So Deeply

During the episode, I shared my own experiences moving from Texas back to New York, rebuilding my business multiple times, leaving corporate jobs to return to entrepreneurship, and how procrastination often shows up in my own life as “last-minute pressure productivity.”

 

And honestly, I know I’m not alone in that.

Creative people often live in contradiction:

We crave freedom… while fearing uncertainty.

We want visibility… while fearing judgment.

We dream about reinvention… while resisting change.

Especially in the world of food media, blogging, photography, podcasting, and content creation, there’s an emotional vulnerability that comes with putting your work into the world. Publishing a recipe, launching a podcast, filming yourself on camera, writing an essay, pitching a brand — all of it requires stepping beyond the familiar version of yourself.

And resistance loves the familiar.

The Hidden Forms of Self-Sabotage and the sneaky “tricks” of Internal Resistance

One of the most fascinating parts of this conversation was discussing the “tricks” of resistance.

Sometimes procrastination looks obvious: scrolling social media instead of working.

But other times it disguises itself as productivity:

    • overplanning
    • endless editing
    • perfectionism
    • researching forever
    • waiting until everything feels “ready”

Writers, bloggers, and creators know this feeling well.

The unfinished draft sitting in Notes.

The idea you almost launched six months ago.

The pitch you still haven’t sent.

The project you keep postponing until life “calms down.”

The truth?

Life rarely calms down before we begin.

Creativity Requires Moving Through Fear

One of the biggest takeaways from this episode is that resistance is not necessarily proof you’re on the wrong path.

Sometimes it’s proof you’re standing near growth.

Every meaningful leap I’ve ever taken creatively came with fear attached to it:

moving cities, starting businesses, launching podcasts, creating content on camera, reinventing my career.

The fear never fully disappeared first.

I just moved anyway.

And maybe that’s the real work of creative life:

learning how to create while fear is still present.

Not waiting until everything feels perfect.

Not waiting until certainty arrives.

Not waiting until you suddenly become fearless.

Just continuing to move forward anyway.

Watch & Listen to the Full Episode

📺 Watch the full video interview:

The Artful Gourmet YouTube Channel

The Artful Gourmet Podcast on Substack

The Artful Gourmet Podcast on Spotify

📝 Read the companion editorial essay on Substack:

The Artful Gourmet Substack

Follow Kam Knight (Guest)

🌎 Learn more about ⁠Kam Knight⁠, his ⁠mindset / motivational books⁠, + get 20% OFF of his Conquer Resistance program with my code KRISTEN20

Email: ⁠coach@kamknight.com⁠

Socials: ⁠Instagram⁠ | ⁠Facebook⁠ | ⁠YouTube⁠ | ⁠LinkedIn⁠ | ⁠TikTok⁠

Check out more of Kam Knight’s books on Amazon

Final Thought

If there’s a creative project, business idea, reinvention, or dream quietly calling to you right now… maybe this is your reminder that resistance doesn’t mean stop.

Sometimes it means you’re closer than you think.

And sometimes the most important thing we can do is simply begin.


If this essay resonated with you, I’d genuinely love to hear in the comments below:

What form of “internal resistance” shows up most in your own creative life?And what would happen if you stopped negotiating with it?

If you enjoyed this post and #UNFILTERED podcast episode, don’t forget to like, subscribe and share with a friend or someone who might also enjoy hearing this message. And if you loved it please give us a good review as that just helps the show grow!

What’s Happening, News, Free Stuff + More

📺 Watch Kristen Hess in Women in Power TV Show on Inside Success Networks

📸 Join Kristen online for a FREE LIVE Food Styling and Photography Webinar on June 9, 2026 – SIGN UP HERE, limited spots!

📱 Download Kristen’s FREE Guide: “The Art of Food Photography”

📩 Follow Kristen Hess and The Artful Gourmet for more podcastsrecipesfood styling and photography tips, creative inspiration, and behind-the-scenes content.

Contact Kristen Hess about Sponsorships, Brand Collaborations + Food Photography + Styling Services

Shop Kristen’s Curated Favorite Things on The Artful Gourmet ShopMy Store

Schedule a Free 15 Minute Intro Call with Kristen

Instagram | Facebook | YouTube | LinkedIn | TikTok | Threads | Substack

Twitter/X | Book a Photoshoot

🎧 Follow The Artful Gourmet Podcast on Substack, and YouTube for more inspiring conversations on creativity, entrepreneurship, mindset, food, recipesfood styling and photography, social media, and personal growth.

⭐ Leave a review on SpotifyAmazoniHeart + Apple Podcasts to help more listeners discover the show.

#InternalResistance #Procrastination #SelfSabotage #Mindset #PersonalGrowth #EntrepreneurMindset #CreativeEntrepreneur #Productivity #GrowthMindset #Psychology #Motivation #PodcastInterview #UNFILTEREDPodcast #ArtfulGourmet #ContentCreator #CreativeBusiness #MindsetShift #SelfImprovement #FoodBlogger #SubstackWriter #WomenWhoCreate #CreativeLife

From Rock Bottom to Reinvention: Author Maria Costanzo Palmer Gets #UNFILTERED

New episode on our #UNFILTERED interview series of The Artful Gourmet Podcast 🎬


What does it really mean to tell the truth—especially when it’s your own story?

In this episode of #UNFILTERED, I sit down with Maria Costanzo Palmer—author, journalist, and speaker whose work lives at the intersection of vulnerability, identity, and transformation.

We dive into her memoir “On the Rocks”, unpacking the emotional layers behind major unexpected life changes, family dynamics, and personal healing.

Maria shares what it took to write something so deeply personal, how storytelling can become a powerful tool for growth, and why owning your voice matters more than ever.

Gnocchi Making Cook ‘n Book @ Mrs. G’s

We also explore her work in media, her local cooking class events, and what’s next—including a new book and documentary currently in the works.

This conversation is honest, raw, and deeply human—just the way we like it on #UNFILTERED.


This episode matters because shifting your narrative can restore your sense of self and spark powerful transformation. Maria shows us that our most imperfect moments, when truthfully told, become the foundation of our greatest rebirths.


Watch a clip from the episode


Key Takeaways

  • Why storytelling is one of the most powerful tools for healing
  • The journey from journalist to author to filmmaker
  • The emotional reality behind writing a memoir
  • How addiction and family dynamics shape identity
  • The courage it takes to share your truth publicly
  • The connection between food, memory, and personal history
  • What it really means to live “unfiltered”
  • How Maria is expanding her story into a second book, a new TV documentary + next steps in her career

Sound Bites

“Gratitude for everything that happened to me”

“Our roots and family stories shape who we are”

“Storytelling is a powerful form of healing”


Chapters/Timestamps

00:00 Introduction to Kristen Hess and Maria Palmer

01:21 Maria Palmer’s Background and Journey into Writing

03:36 Family Roots and the Restaurant in McKees Rocks

04:56 Life-Changing Moments and Moving to Los Angeles

06:39 Documenting Family History and Confronting the Past

09:10 Healing Through Storytelling and Family Connections

11:37 Reuniting Family Through Food and Shared Memories

13:48 The Book Project: Writing in Multiple Voices

18:46 The Documentary Series: Production and Future Plans

26:00 Writing Challenges and Lessons Learned

32:40 Balancing Control and Collaboration in Creative Projects

45:16 Final Thoughts and Unfiltered Life Lessons


This episode dares you to confront your past, embrace your true voice, and find healing through the raw power of storytelling—because what we hide can ultimately make us whole.


Tune In and Watch the full episode

🎧 Listen now on AppleAmazon MusicSubstack & iHeartRadio

📺 Watch the full video on Spotify or YouTube

👉 Don’t forget to subscribe, rate, and share this episode with someone who needs to hear it.

Q+A: What’s one truth you’ve learned the hard way?

We’d love to hear your comments below!


Guest Links – Maria C Palmer

Website

Twitter

Instagram

Facebook

Linktree

Contact Maria

Maria Palmer’s Book ‘On the Rocks’

Venture Road Pictures


Follow Kristen Hess – The Artful Gourmet

LinkTree: https://linktr.ee/theartfulgourmet

Portfolio: www.kristen-hess.com

Blog: www.theartfulgourmet.com

Substack: https://artfulgourmet.substack.com/

LinkedIn: https://www.linkedin.com/in/klhinnyc

TikTok: https://www.tiktok.com/@foodiegirl87

#Storytelling #Leadership #CreativeEntrepreneur #PodcastInterview #PersonalGrowth


©️Copyright 2026

Kristen Hess | The Artful Gourmet 

Podcast | YouTube | Blog | Portfolio | Linktree

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Happy Easter! A Sunny Peach Salad + The Latest News

Grilled Avocado and Peach Salad

Spring Flowers

There’s something about Easter that always feels like a gentle exhale.

A shift.

A soft return to light.

A reminder that something new is always just around the corner.

This year, I found myself leaning into that feeling more than ever—creating a menu that’s bright, fresh, and full of life… while quietly stepping into a brand new chapter of my own.

Grilled Peach and Avocado Salad

At the heart of this Easter table is a Grilled Peach and Avocado Salad that feels almost too pretty to eat—almost. Juicy, ripe peaches layered with crisp greens, a kiss of citrus, and just enough richness to balance it all out. It’s simple, but elevated. Effortless, but intentional.

The kind of dish that doesn’t try too hard… and still steals the show.

✨ “This is the kind of recipe that feels like golden hour on a plate—fresh, glowing, and just a little bit magical.”

It’s everything I love about spring cooking: seasonal ingredients, vibrant color, and letting the natural beauty of food do the talking.

It’s made with juicy grilled peaches, avocado, arugula, baby kale and spinach mix, red onions and topped with a lovely Shallot Vinaigrette and crumbled feta and honey toasted pecans.

I don’t know about you, but I’m ready for some Summer sunshine in my life!

Enjoy ☀️

Grilled Avocado and Peach Salad
theartfulgourmet

Grilled Peach + Avocado Salad

A beautiful sunny Spring salad made with juicy grilled peaches, avocado, arugula, baby kale and spinach mix, red onions and tossed with a lovely Shallot Vinaigrette and garnished with crumbled feta and honey toasted pecans.
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings: 2 people
Course: Salad
Cuisine: Southern
Calories: 870

Ingredients
  

  • 2 large peaches, thoroughly washed
  • 1 tbsp shallots, finely minced
  • 1/4 cup fresh lemon juice
  • 1 tbsp whole grain mustard
  • 1/3 cup extra virgin olive oil
  • Sea salt and fresh cracked pepper, to taste
  • 5 oz arugula, baby spinach and kale mixed greens
  • 1/2 cup crumbled feta cheese optional
  • 1/3 cup honey toasted pecans, crushed
  • 1/3 cup red onions, sliced thin or shaved
  • 1 large  Hass avocado, diced

Method
 

  1. Preheat grill to medium-high heat. Cut peaches into wedges while grill is preheating.
  2. Spray hot grill liberally with non-stick spray. Grill peaches for 4 to 6 minutes or until peaches are nicely marked on all cut sides. You can also grill the peaches in a grill pan for the same effect.
  3. Make vinaigrette by combining shallots, lemon juice, mustard and olive oil, salt and pepper to taste - whisk until just combined.
  4. Assemble salad, in a large bowl. Add mixed greens, peaches, avocado slices and red onions.
  5. Drizzle with dressing and toss gently to combine.
  6. Top with crumbled feta (if using) and toasted pecans for garnish on top of the salad. Add more avocado slices on top if desired.

Notes

 
If you are vegan and want to make this recipe dairy-free, simply remove the feta cheese crumbles and substitute with a soy-based vegan cheese or more nuts, fruit, or veggies. 
Nutrition
870 cal | 45g carbs | 73g fat | 15g protein
Recipe adapted from  H-E-B 
 

📸 SOME NEW NEWS

I’ve recently opened a new ShopMy online shop  where I’m curating some of my favorite things – food, wine, books, cookbooks, cooking and baking supplies, clothes, shoes, cosmetics and homegoods and so much more.

One of my ShopMy Partner merchants, @campsnapcamera, just gave me a NEW custom discount code for my followers – and it gives you 7% off all Camp Snap cameras!

Code: KRISTEN-HESS7 
Discount: 7% off 

Check out this camera below 👉🏻 https://shopmy.us/shop/product/207870

Camp Snap Screen-Free Digital Camera 

  • No Screen
  • Point and Shoot
  • Light & portable
  • 500 Shots on One Charge
  • Reusable & Rechargeable
  • The photos have a cool vintage look 
  • It comes in 12 fun colors 🎨

Claim 7% Discount

More info on the camera: https://www.campsnapphoto.com/products/screen-free-digital-camera-v103

New Linktree page & Online Shop

I created a new Linktree page which has literally every single link to get in touch and follow me on social, web, etc. 

Curated online shopping pages featuring my favorite kitchen, styling, and entertaining finds. I have new shops with curated finds on my Linktree shop and my Amazon shop as well.

Check out my other cool curated products on my new ShopMy store

Check in often as I’ll be partnering with more cool brands to offer special discounts to my followers!

And if you’re not in the mood for shopping but are liking my content, you can support me with any amount donation at Buy Me A Coffee

New Community Pages + Upcoming Online Courses

I also have a new Artful Gourmet Community Page where I’ll soon be offering online Food Styling & Photography Courses, free downloadable PDF resources, cookbooks, e-books, 1:1 coaching sessions, and live demos and teaching sessions (also starting these soon on my Substack!) so stay tuned for more so you can sign up for these.

📸 Work With Me – Online Booking Site

Behind the scenes, there’s been just as much blooming happening as there is on the plate.

This season marks a new evolution of The Artful Gourmet—one that feels more expansive, more connected, and more aligned than ever.

I’ve been building out new ways to experience the brand, including:

  • Curated online shopping pages featuring my favorite kitchen, styling, and entertaining finds
  • A new Kit Community space to connect, collaborate, and share resources
  • Updated photoshoot packages for brands and restaurants
  • Streamlined online booking to make working together easier than ever

I do custom estimates for larger shoots including food styling, photography, food and branded videos, social media content creation, and multi-platform brand collaborations and sponsored campaigns.

Reach out and send me a message on the contact form on my portfolio site or send an email to studioinfo (at) theartfulgourmet.com with your project details and contact info and I’ll be in touch to discuss and provide a quote.

If you’re interested in my preset food photography packages – you can book me online here. 

 

The Artful Gourmet Podcast + YouTube

If you haven’t tuned into The Artful Gourmet Podcast yet we have three podcast mini-series you can check out – each with a different theme but all related to food, creativity, mindset and living an Artful Life.

INTO FOCUS Series

A series on mindset, resilience, and the business side of being a creative entrepreneur. In these inspiring motivational episodes, I delve into the stories and insights that will shape the series, offering a sneak peek into the compelling narratives and thought-provoking discussions of what it takes to become a successful creative business owner, photographer and creator.

Whether you’re a long-time listener or new to The Artful Gourmet community, this series promises to captivate and inspire. Stay tuned to discover what lies ahead in “Into Focus.” 

Listen to the latest episode

#UNFILTERED Series

A new interview series where I sit down with creators, tastemakers, movers and shakers to talk about the journeys behind the work. The inspiration. The challenges. And the lessons learned along the way.

So pull up a chair…pour a glass of wine or grab a coffee…

And join the conversation. 

Listen to episode 1 on Spotify

GROOVY EATS Series

Groovy Eats retro cooking show by Kristen Hess The Artful Gourmet

Groovy Eats is pure nostalgia! This is the place where we highlight and bring back to life all of our favorite retro music, recipes, history and “vibe” of the 70s, 80s, and 90s. You’ll find heartfelt storytelling with personal memories, great food, and a lot of groove

 

Season 1: The 1970s is live! 

The show is available on The Artful Gourmet Podcast and you can find all of the Season 1 episodes also on my YouTube channel .

Kristen Hess, Host of Groovy Eats YouTube cooking show series
Kristen Hess, Host of Groovy Eats YouTube cooking show series

 

 

 

 

 

 

 

 

I also produce companion essays, stories, playlists, videos, photos from every Groovy Eats episode on the blog and Substack to give you a full picture of that time and place with multimedia storytelling. 

Stay tuned for episode 4 launching in April. We’ve got disco, 70s cocktails, late night party bites and plenty of sequins and disco lights to bring the house down.

Don’t miss this one!

Season 2: The 1980’s and Season 3: The 1990’s will be coming out later this year and next year, so stay tuned  for more retro food, music and fun 🤩 ☮️ 💃

Groovy Eats by Kristen Hess The Artful Gourmet

Listen to the latest episode

Watch the latest episode

And you can also tune into all of the Groovy Eats companion podcasts on YouTube and Substack, or wherever you get your podcasts.

MORE NEW NEWS!

🎥 Women In Power TV Episode

My TV documentary episode on Women In Power is airing in mid-2026 on Inside Success Networks on major streaming platforms!

The new show highlights women entrepreneurs and small business owners and leaders in their industries and each episode tells a story of the women’s experience starting their business, their biggest achievements and how they found success- even in the midst of obstacles and struggles by simply believing in themselves and working hard to follow their dreams.

My episode was shot in South Beach last November and the whole experience was so. much. FUN!

I had a blast meeting Rudy Mawer, Producer and Owner of Inside Success TV and we had a great conference and parties, meetups etc. where I got to hang out with all of the cast and crew from the show. 

I’m so excited for the episode to air soon!

Read more about my episode

Read the full press release

Final Thoughts

Well that was a lot of news yes? 

And maybe the biggest shift of all…

I’m getting ready to move back to New York.

It feels like a full-circle moment—returning to my roots, my creative foundation, my people. The city where so much of this journey began.

There’s something about New York that sharpens your edge, expands your vision, and reminds you what you’re capable of.

✨ “Some places don’t just inspire you—they remind you who you are.”
 

I’m beyond excited to step back into that energy, reconnect with friends and family, and open the door to what’s next.

As always, wishing you all a fabulous Easter, and week ahead – remember to stay inspired, stay happy and stay hungry.

Kristen 😃

Kristen Hess NYC Food Stylist - NYC Food Photographer Owner The Artful Gourmet

Kristen Hess | The Artful Gourmet

Hi, I’m Kristen—food stylist, photographer, and creator behind The Artful Gourmet. This is where I share a curated mix of elevated recipes, food styling and photography tips, travel-inspired dishes, and creative lifestyle inspiration designed to make everyday moments feel a little more artful.

From behind-the-scenes looks at my shoots to seasonal cooking ideas, mindset insights, and the tools I actually use in my work, you’ll find a blend of beauty, flavor, and storytelling woven into everything I create. If you love thoughtfully styled food, fresh ingredients, and living well with intention, you’re in the right place—pull up a chair and stay awhile. 🍷✨

Finding Your Tribe: A Food Writer’s Retreat That Reignited My Passion

Green Gables Estate, Cresco PA

There are moments in life when something just clicks—and you don’t even realize how much you needed it until you’re right in the middle of it.

That’s exactly what happened to me this past weekend.

My Tribe Cooking Crew!

I spent a long weekend at the Substack Food Writer’s Retreat with a group of incredible women (& two men!)—chefs, food writers, cookbook authors, photographers, bloggers, and storytellers.

And here’s the wild part… most of us had never met in person before. We had only connected through Substack.

Doing Improv Group Exercises

But from the moment we arrived, something felt different.

There was this instant ease.

This shared energy.

This feeling like… oh, these are my people.


Magical fun weekend

🍷 A Weekend of Food, Stories & Connection

The weekend was everything you’d imagine—and more.

We cooked together.

Shared meals around a big table.

Talked for hours about food, creativity, business, and life.

Laughed until we couldn’t breathe.

It was one of those experiences where time slows down just enough for you to really feel everything.

And somewhere between chopping herbs, plating dishes, and pouring glasses of wine… we became a tribe.

Not just a group of women who met at a retreat—but a community built on shared passion, mutual respect, and genuine connection.

✨ What “Finding Your Tribe” Really Means

We hear this phrase all the time—find your tribe.

But what does that actually look like?

For me, it’s not just about being surrounded by people.

It’s about being surrounded by the right people.

The ones who:

  • understand what lights you up
  • see your vision
  • support your growth
  • and remind you who you are at your core

It’s that feeling where you don’t have to explain yourself.

You don’t have to tone it down or play small.

You just show up as you are—and that’s enough.

There’s a quote by Jim Rohn that says:

“You are the average of the five people you spend the most time with.”

And when you’re in a room full of creative, passionate, driven people?

You feel that shift immediately.

🌿 Why the Right Environment Changes Everything

One of the biggest takeaways from this weekend was just how much your environment impacts you.

When you’re surrounded by people who are aligned with your passions and values:

  • your creativity expands
  • your confidence grows
  • your ideas flow more freely

You start thinking bigger.

Dreaming again.

Taking yourself—and your work—more seriously.

Because you’re no longer questioning whether you belong.

You already know you do.

And that’s where real momentum begins.

🤝 Collaboration Over Competition

Something else that really stood out to me was the energy of support.

There was no competition. No comparison.

Just women genuinely cheering each other on.

Sharing ideas.

Offering advice.

Talking about ways to collaborate.

And it reminded me of something so important:

The right people don’t see your success as a threat.

They see it as inspiration.

As Brené Brown beautifully says:

“We don’t have to do all of it alone. We were never meant to.”

And that’s exactly what this experience felt like.

🍲 The Meals That Brought Us Together

Of course, no food writers retreat would be complete without an unforgettable meal.

And we had many! We all shared breakfast, lunch and dinner together

made by our individual cooking teams and everything was delicious!

For our final dinner, a few of us teamed up to create an Indian-inspired feast with street food appetizers,

Chickpea Curry, Salad, Cumin Rice, a variety of Indian Condiments and a Spiced Cake for dessert —

and I made:

Mini Curried Spinach & Queso Mini Pot Pies w/ Cilantro-Lime Yogurt Sauce

Golden, flaky pastry filled with warm curry-spiced spinach, chickpeas, and creamy queso.

Curried Spinach & Queso Mini Pot Pies

They were comforting, flavorful, and perfect for sharing—just like the weekend itself.

Curried Spinach + Queso Mini Pot Pies

By Kristen Hess / The Artful Gourmet

Baked in Muffin Pans

Makes about 24 pot pies / or 48 mini pot pies

INGREDIENTS

Puff Pastry

  • 4 sheets store-bought puff pastry or shortcrust pastry, thawed
  • Flour for dusting

Spinach + Queso Filling

  • 2 1/2-3 lbs fresh baby spinach, chopped
  • 12 oz queso fresco, crumbled
  • 2 cans (15 oz each) chickpeas, drained and rinsed well
  • 2 small yellow onions, finely diced
  • 4 cloves garlic, minced
  • 3 tbsp curry powder
  • 2 tsp ground turmeric
  • 1 cup heavy cream or coconut milk
  • 2 tbsp olive oil or butter
  • Salt and freshly ground black pepper to taste

Glaze

  • 2 eggs, beaten (optional, for brushing on pastry tops if using)

INSTRUCTIONS

1. Prepare the Filling

  1. Heat olive oil or butter in a large skillet over medium heat.
  2. Add the diced onions and sauté for 5–6 minutes until soft and translucent.
  3. Stir in the garlic, curry powder, and turmeric and cook for 1 minute until fragrant.

2. Cook the Spinach

  1. Add the chopped spinach in batches, stirring until wilted.
  2. Stir in the chickpeas and cook for 2 minutes.

3. Make the Creamy Sauce

  1. Pour in the heavy cream or coconut milk and simmer for 5-6 minutes until slightly thickened.
  2. Season with salt and black pepper, to taste.
  3. Remove from heat and allow the mixture to cool slightly.
  4. Fold in the crumbled queso fresco.

(The filling should be thick and scoopable, not watery.)

4. Prepare the Pastry

  1. Preheat oven to 375°F (190°C).
  2. Lightly grease two 24-cup muffin pans.
  3. Roll out the puff pastry on a lightly floured surface.
  4. Cut into 5-6-inch squares or circles.

Press each piece of pastry gently into the muffin cups to form small shells.

Note: You can also use two 24-cup mini muffin pans and cut the pastry into 3-inch circles and bake 18-22 minutes.

5. Fill the Pot Pies

  1. Spoon 1–2 tablespoons of filling into each pastry shell.
  2. Cut additional small pastry rounds or squares for the tops (if desired.)

You can either:

  • Leave them open-faced, or
  • Add small pastry lids and press lightly.

6. Egg Wash & Bake

  1. Brush the tops with beaten egg (if using).
  2. Bake for 25-30 minutes, or until:
    • pastry is golden, crunchy and puffed
    • filling is heated through

Let cool in the pan for 5 minutes, run a sharp knife around the edges of the pan to loosen the pies, then gently remove and serve on a platter with the Cilantro-Lime Yogurt Sauce drizzled on top of the pies (and extra on the side for dipping!)

Cilantro-Lime Yogurt Sauce

Makes about 2 cups

INGREDIENTS

  • 2 cups plain Greek yogurt
  • 3/4 cup fresh cilantro, finely chopped
  • 2-3 tbsp fresh lime juice
  • 1 tsp ground cumin
  • ½ tsp garlic powder (or 1 small clove minced)
  • Salt and black pepper to taste
  • Optional: 1 tsp honey or agave

INSTRUCTIONS

  1. Combine all ingredients in a bowl.
  2. Stir until smooth.
  3. Chill for 30 minutes to let flavors develop.

✨ Serving Tip

Arrange the pot pies on a platter with the yogurt sauce drizzled on top and bowl of extra sauce in the center and garnish with:

  • cilantro leaves
  • lime wedges
  • a light sprinkle of curry powder

👉🏻 Click here for the printable recipe

🌆 A Personal Wake-Up Call

If I’m being honest, this weekend was more than just a fun getaway.

It was a wake-up call.

After spending the past four years in Texas, working in a different rhythm of life and a full-time role, I didn’t realize how much I had been missing this part of myself.

This creative energy.

This sense of community.

This connection to food, storytelling, and building something meaningful.

It reminded me of my time in New York City—where I first built my business, my network, and my creative identity.

And it made one thing very clear:

I want to find my way back there.

Back to a life that feels aligned.

Back to my people.

Back to the energy that fuels me.

❤️ Why Finding Your Tribe Matters

Finding your tribe isn’t just about friendship.

It’s about alignment.

It’s about surrounding yourself with people who:

  • inspire you
  • support you
  • challenge you
  • and help you grow

It’s about creating a life—and a business—that feels authentic, fulfilling, and connected.

Because when you’re in the right room, everything changes.

A special thanks to Jenn Sharp, our amazing event hostess and organizer who brought us all together and made this retreat magical for all of us!
And another shoutout to my new food tribe! You are all so talented and inspiring, and I am so happy to have met you all – I can’t wait to next year’s adventure together again! France? Italy? I’m In!

Debbie Dale BlackwellMindy CrosatoAnne-Marie PietersmaBetty WilliamsKerry FaberCulinUrsa — Elizabeth BaerAnnada D. Rathi (& her husband Dinesh), Lori Olson WhiteJanet Mary CobbElizabeth PizzinatoRebecca BlackwellKristen HessMarjory PilleySarah PilleyEmily PilleyAnne BlackwellAlex_SharpDianne JacobColton Sharp


🎧 Listen to the Full Story

If you want the full behind-the-scenes story—including more reflections from the retreat and what it taught me about life, creativity, and business—

🎧 Listen to the companion podcast episode

Finding Your Tribe: The Food Writer Retreat That Changed My Life

And listen to more episodes on The Artful Gourmet Podcast

✍️ Read the Full Essay on Substack

For a deeper, more editorial take on this experience (with more reflections + photos):

📖 Read the Substack essay here


💬 I’d Love to Hear From You

Have you found your tribe yet?

Or are you still searching for your people?

Drop a comment below or send me a message—I’d love to hear your story.


🔚 Final Thoughts

If you’ve been feeling a little disconnected lately…

or like something is missing…

Maybe it’s not that you’ve lost your way.

Maybe you just haven’t found your people yet.

And when you do?

Everything shifts.

Set Yourself Up for Success, Health + Happiness in 2026 | Mediterranean Chickpea Power Bowls

success

Success doesn’t need to be dramatic to be meaningful.

As we step into 2026, I’m choosing a softer, more sustainable definition of success — one rooted in nourishment, intention, and daily habits that support both body and mind.

So today, I want to offer you a reframe.

What if success this year isn’t about pushing harder…
but about supporting yourself better?

Success doesn’t live in burnout.
It lives in energy.
In health.
In joy.
In choices that feel sustainable.

As Oprah once said,

“The greatest discovery of all time is that a person can change their future by merely changing their attitude.”

And I’d add — by changing how they care for themselves.

Redefining Success

True success isn’t about chasing more. It’s about creating a life that feels good to live inside — one where your energy, creativity, and health are protected.

True success is impossible without health.

You can have goals, ambition, creativity, and drive — but without energy, clarity, and physical wellbeing, everything feels harder than it needs to be.

As Jim Rohn famously said,

“Take care of your body. It’s the only place you have to live.”

Fruit Water

In 2026, success looks like:

  • Feeling strong in your body

  • Clear in your mind

  • Nourished instead of depleted

  • Motivated without being exhausted


Mediterranean ChickPea Power Bowl

Nourishment as Self-Care

Food is one of the most practical ways we can support our well-being. Not with perfection — but with care.

That’s why I love this Mediterranean Chickpea Power Bowl recipe.

It’s not trendy.
It’s not extreme.
It’s grounding, colorful, satisfying, and flexible.

This bowl gives you:

  • Plant-based protein from chickpeas and quinoa

  • Fiber for digestion and steady energy

  • Healthy fats from olive oil and hummus

  • Fresh herbs and vegetables for vitality

As Michael Pollan says,

“Eat food. Not too much. Mostly plants.”

This bowl lives beautifully inside that philosophy.


Mediterranean Chickpea Power Bowls

The Power of Choice

The Lemon Honey Herb Dressing can be made three ways — creamy, spicy, or lemon-forward — depending on your mood, energy, or season.

Some days we need comfort.
Some days we need a spark.
Some days we need lightness.

This bowl honors that.

  • Creamy for comfort and grounding

  • Spicy for energy and momentum

  • Lemon-forward for lightness and clarity

That flexibility?
That’s emotional intelligence.
That’s self-awareness.
That’s success.

Tony Robbins says,

“Success is doing what you want, when you want, where you want, with whom you want, as much as you want.”

That includes how you eat.


meal planning

Meal planning isn’t about control — it’s about freedom.

Getting Started: A 7-Step Process
According to experts from Jasmine El Nabli (MS, RDN) on LinkedIn and Brown Health, you can simplify the process by following these steps: 
  1. Select a Planning Day: Dedicate a specific time each week (e.g., Friday evening) to plan for the upcoming week.
  2. Take a Kitchen Inventory: Check your fridge and pantry for items you already have to avoid buying duplicates.
  3. Review Your Schedule: Note busy days (like sporting events or late work) that require quick options like crock pot or sheet pan meals.
  4. Choose Recipes: Select meals based on your schedule. You do not need to cook seven fresh meals; plan for leftover nights and simple dishes.
  5. Create a Grocery List: Write down ingredients for your chosen recipes alongside everyday staples.
  6. Shop and Stock: Purchase your items and organize them for easy access during the week.
  7. Prep and Cook: Set aside 1–2 days for “prep work,” such as chopping vegetables, roasting them, or preparing sauces to save time later. 
Strategies for Success ::
  • Meal Templates: Create structure by assigning themes to days (e.g., Taco Tuesday, Slow Cooker Thursday, Pizza Friday, or Meatless Monday).
  • Batch Cooking: Prepare large portions of versatile proteins (like ground turkey or chicken) to use in different dishes throughout the week.
  • Customizable Meals: Choose recipes like wraps, salads, or bowls where family members can add their own toppings.
  • Digital Tools: Use tools like Google Calendar to save recipes as attachments on specific days or Eat This Much for automated planning.
  • Theme-Based Planning: If you are planning for a specific occasion, consider themes like a Mediterranean Brunch or Italian Meal Prep to streamline ingredient purchases. 
Benefits ::
  • Cost Savings: Reduces impulse buys and food waste by focusing on a specific list.
  • Health Management: Makes it easier to track macros or meet weight loss goals by pre-portioning meals.
  • Stress Reduction: Eliminates the daily question of “what’s for dinner” and reduces time spent in the kitchen on busy nights.

Here’s a few simple ideas:

  • Cook one grain + one protein at the start of the week

  • Keep versatile dressings on hand

  • Build bowls, salads, wraps, and plates from the same base

  • Repeat meals you love

Decision fatigue disappears when nourishment is ready.


meditation

Happiness is built through daily rituals:

  • Morning gratitude

  • Evening reflection

  • Creating something just for joy

  • Giving back in small ways

  • Protecting your energy

As Brené Brown says,

“We don’t have to do it all alone. We were never meant to.”

Support yourself.


Pilates on the beach

Fitness & Lifestyle Choices

Movement doesn’t need to be punishing to be effective. Any movement and exercise is beneficial for your health and feels great too.

In 2026, think:

  • Walking daily

  • Strength training 2–3x a week

  • Stretching or mobility work

  • Dancing in your kitchen

  • Moving in ways that feel enjoyable

  • Sleep well

  • Drink lots of water

  • Laugh more

  • Nourish your body consistently

  • Move with intention

  • Practice gratitude

  • Make space for creativity

  • Let go of rigid rules

As Hippocrates said centuries ago,

“Let food be thy medicine.”

Mediterranean ChickPea Power Bowl

🌿 Guided Reflection: Nourishing Yourself Into 2026

To read before or after enjoying the Mediterranean Chickpea Power Bowl

Take a moment before your first bite.

Notice the colors in your bowl.
The texture of the grains.
The freshness of the herbs.
The care that went into preparing this meal.

Take a slow breath in…
and a long breath out.

Ask yourself:

What does my body need more of this year?
More energy?
More ease?
More nourishment?
More rest?

As you eat, let this bowl be a reminder that caring for yourself doesn’t have to be extreme or complicated. It can be steady. It can be flexible. It can be joyful.

With each bite, reflect on these prompts:

  • Where in my life can I choose support over pressure?

  • What habits actually help me feel my best—physically and mentally?

  • How can I make nourishment part of my daily rhythm, not another task to perfect?

Imagine 2026 unfolding one small choice at a time:

  • Meals that fuel your energy

  • Movement that feels good in your body

  • Space for creativity, rest, and gratitude

You don’t need to overhaul your life to feel better.
You simply need to show up for yourself—consistently and kindly.

Let this meal anchor that intention.

Here’s to nourishment.
Here’s to health.
Here’s to building a life that feels good to live inside.


Mediterranean Chickpea Power Bowls w/ Lemon Honey Herb Dressing 3 Ways

Mediterranean Chickpea Bowls with Lemon Garlic Herb Dressing (3 Ways)

This is the kind of meal I come back to when I want to feel grounded, energized, and well cared for—without overthinking it.

These Mediterranean Chickpea Bowls are built on simple, nourishing ingredients: fluffy quinoa, hearty chickpeas, crisp vegetables, fresh herbs, and a generous spoonful of hummus. Nothing complicated. Nothing fussy. Just food that supports you and fits into real life.

What makes this bowl especially versatile is the Lemon Garlic Herb Dressing—and the freedom to make it three different ways, depending on what your body and mood are craving. Some days call for the creamy version, comforting and grounding. Other days need a little heat and motivation from the spicy variation. And on days when you want something light and bright, the lemon-forward version brings clarity and freshness to every bite.

That flexibility is intentional. I don’t believe in rigid rules when it comes to food—or life. I believe in meals that meet you where you are, adapt to your needs, and help you feel your best.

This bowl has become part of my regular rhythm—easy to prep, endlessly customizable, and deeply satisfying. It’s proof that nourishment doesn’t have to be complicated to be powerful.

Make it once, enjoy it all week, and let it remind you that taking care of yourself can be both simple and beautiful.

Mediterranean Chickpea Power Bowls
theartfulgourmet

Mediterranean Chickpea Power Bowls w/ Lemon Garlic Herb Dressing, 3 Ways

These Mediterranean Chickpea Bowls are a fresh, nourishing, and flexible meal made with quinoa, chickpeas, crisp vegetables, fresh herbs, hummus, and a bright Lemon Garlic Herb Dressing you can make three ways—creamy, spicy, or lemon-forward. Naturally gluten-free and rich in plant-based protein and fiber, this easy grain bowl is perfect for healthy meal prep, quick lunches, or light dinners. Simple ingredients, bold Mediterranean flavors, and customizable dressings make this recipe ideal for anyone looking for a satisfying, wholesome meal that fits into a balanced lifestyle.
Prep Time 30 minutes
Total Time 30 minutes
Servings: 2
Course: Main Course, Salad
Cuisine: Mediterranean

Ingredients
  

Mediterranean Chickpea Power Bowls
  • 1 (14 oz can) chickpeas rinsed and drained
  • 2 cups cooked quinoa
  • 1 cup cucumber chopped or sliced
  • 2 cups coleslaw mix (dry)
  • 1/2 cup carrots shredded
  • 1/2 cup hummus
  • 1/2 cup crumbled feta cheese
  • 2 tbsp parsley and mint chopped
  • 1 tbsp extra virgin olive oil for drizzling
  • 1 tsp sesame seeds for garnish
Lemon Honey Herb Dressing
  • 1/4 cup extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tbsp honey
  • 1 small garlic clove finely grated or minced
  • 1 tbsp fresh parsley chopped
  • 1 tbsp fresh mint chopped
  • Sea salt and freshly cracked pepper, to taste
Creamy Lemon Herb Dressing (Variation)
  • 2 tbsp Greek yogurt or extra hummus
  • 1 tbsp water (to thin, as necessary)
Spicy Lemon Honey Dressing (Variation)
  • 1/2 tbsp red pepper flakes, or chili crisp, or Calabrian chili paste
Lemon-forward Herb Dressing (Variation)
  • 1 tbsp additional fresh lemon juice
  • reduce honey to 1-2 teaspoons
  • 1 tbsp extra parsley and/or mint chopped

Method
 

Make the Mediterranean Chickpea Power Bowls
  1. Prepare quinoa according to package instructions and allow to cool slightly.
  2. Arrange quinoa, cucumber, coleslaw mix, carrots, chickpeas, hummus, and feta into two serving bowls.
  3. Drizzle generously with dressing of choice (see base dressing and variations below).
  4. Finish with olive oil, sesame seeds, S&P to taste and more fresh herbs before serving.
Make the Lemon Honey Herb Dressing (Base Recipe)
  1. In a small bowl or glass jar, whisk together the lemon juice, apple cider vinegar, honey, salt, and pepper until the honey is fully dissolved.
  2. Slowly whisk in the olive oil until the dressing emulsifies and looks glossy.
  3. Stir in the chopped parsley, mint, and garlic (if using).
  4. Taste and adjust seasoning—add a pinch more salt, a squeeze of lemon, or a drizzle of honey if needed.
Creamy Lemon Herb Dressing (Variation)
  1. Add ingredients to the base dressing, serve over Chickpea Power Bowls.
Spicy Lemon Herb Dressing (Variation)
  1. Add ingredients to the base dressing, serve over Chickpea Power Bowls.
Lemon-Forward Herb Dressing (Variation)
  1. Add ingredients and reduce honey to the base dressing, serve over Chickpea Power Bowls.

Notes

These Mediterranean Chickpea Bowls are a fresh, nourishing, and flexible meal made with quinoa, chickpeas, crisp vegetables, fresh herbs, hummus, and a bright Lemon Garlic Herb Dressing you can make three ways—creamy, spicy, or lemon-forward. Naturally gluten-free and rich in plant-based protein and fiber, this easy grain bowl is perfect for healthy meal prep, quick lunches, or light dinners. Simple ingredients, bold Mediterranean flavors, and customizable dressings make this recipe ideal for anyone looking for a satisfying, wholesome meal that fits into a balanced lifestyle.

This Lemon Honey Herb Dressing is light yet flavorful, with just enough sweetness and acidity to wake up the grains, chickpeas, and vegetables without overpowering them. The base dressing is intentionally simple—olive oil, lemon, honey, apple cider vinegar, and fresh herbs—because nourishment doesn’t need to be complicated to be powerful. From there, it adapts beautifully depending on what your body and mood are craving.

Creamy Lemon Herb Dressing: This version is silky, comforting, and deeply satisfying—perfect when you want your meal to feel cozy and sustaining. It pairs beautifully with quinoa and chickpeas and is ideal for days when you need extra grounding.

Spicy Lemon Honey Dressing: This variation brings warmth and energy without overpowering the bowl. It’s invigorating and bold—perfect for busy days when you want your food to wake you up and keep you moving.

Lemon-Forward Herb Dressing: Bright, clean, and refreshing, this version is ideal when you want something crisp and light. It highlights the vegetables and herbs beautifully and feels especially good during warmer months or reset days.

How to Use
  • Drizzle dressing of your choice lightly over the Mediterranean Chickpea Power Bowl just before serving
  • Toss with chickpeas while still slightly warm so they absorb the flavor
  • Use as a simple salad dressing or grain bowl finisher

Artful Gourmet Tip
If making ahead, store the dressing in a sealed jar in the refrigerator for up to 3 days. Let it come to room temperature and shake well before using.


Success in 2026 doesn’t need to be loud.

It needs to be livable.

Here’s to health.
Here’s to nourishment.
Here’s to living better — one choice at a time.

Success is built in the everyday.


Explore More – tune in to the full podcast episode out now wherever you get your podcasts.

What if success in 2026 wasn’t about hustle—but about health, nourishment, and balance? In this episode of The Artful Gourmet Podcast, Kristen Hess shares a practical, uplifting approach to success and happiness rooted in mindful eating, joyful movement, and simple daily habits. You’ll explore meal planning for real life, flexible fitness ideas, and a grounding reflection—plus a Mediterranean Chickpea Power Bowl with Lemon Honey Herb Dressing variations. This episode is your invitation to slow down, nourish yourself, and build a life that feels good to live inside.

👉 Download the printable recipe + dressing variations

👉 Listen to the full podcast episode on Spotify

Apple Podcasts, Amazon Music, and iHeart Radio

👉 Read the extended essay on Substack

More healthy recipes you may enjoy:

Tarte Flambee with Squash, Onion and Bacon

Garlic Basil Chicken

Sausage, Kale and Veggie Soup

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