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About Me


Howdy! My name is Cassandra. Some people call me Cassy. Others call me Cass.

I have the appetite of a linebacker and the natural athletic ability of a baby deer.

I am blessed with an incredible family, supportive + willing to eat anything boyfriend, demanding but rewarding day job, and my main man {the big white dog} Gus.

Austin {my boyfriend}, Gus and I all live happily in San Antonio, TX.

By day, I work as a business development and marketing specialist for an architectural engineering firm. The 6 year-old firm is owned by my parents and staffed by some of my most trusted life mentors. It might sound like an easy deal, but don’t be fooled. Working for your family and lifelong friends manifests a heightened sense of responsibility and productivity. I love helping this company grow and am blessed that my day-job environment whole-heartedly supports me while I pursue my life’s true passion.

By night {which includes early mornings, lunch, evenings, 3 a.m. too excited to sleep, weekends, and holidays}, I cook, photograph, write, research, and workout. I work tirelessly to develop new Paleo recipes and promote a healthy lifestyle. I lead customized interactive presentations on healthy body image, lifestyle design, and smart food choices for youth groups, college students, corporations, and fitness communities.

I was first introduced to the gluten-free/clean/Paleo lifestyle just over 3 years ago and it completely changed my life.

Before hopping on the real food train, I was serial dieter and always hungry. Tasty food and culture were important to me but I gave them up after my waistline kept growing. I wasn’t overweight necessarily, but oversized. I never felt comfortable in my skin and couldn’t figure out why all the diet sodas, non-fat Greek yogurt, and sprouted whole wheat weren’t working.

Aside from the 20 years I’ve spent learning how to play a socially acceptable round of golf, I was never any good at sports. Workouts were punishment for the pizza I ate the night before or for the fact that I outgrew another pair of jeans. Desperate for an easy solution, I adventured into the land of anorexia for a short time during college, dabbled in veganism after graduation, and ran so much in a 6-month period that I permanently damaged my knees. Sound obsessive? It was. I was obsessed with wanting to be skinny and {secondarily} healthy. Not good.

As time went on, the veil slowly lifted to show that my string of fad diets and obsessive cardio workouts were not only unsustainable but ultimately detrimental to my long-term health. I needed a different mindset and a different solution. In 2010 I faced my fear of free weights + “real gym people” and signed up for CrossFit.

Joining CrossFit was a turning point for me. I stopped caring about slimming down and started focusing on becoming STRONG. To fuel my quest for strength & health, I researched the Paleo diet and appropriate portion control. I jumped in with both feet. No grains, no dairy, no alcohol, no caffeine, no sugar. After about 18 months of CrossFit 3x a week and a very strict Paleo diet, my body shrunk 10 dress sizes and I lost {only} 8 lbs. I went from a size 12/14 to a size 2/4 and only lost 8 lbs!! What’s the take away here? 2 things:

#1, when you start eating and working out for lifelong health, your body will settle into its optimal form.

#2, the scale can tell you very little about your health.

Paleo worked for me because I eliminated the inflammatory foods from my diet. My new way of eating combined with a new workout routine that I LOVED helped to create the me I was meant to be. I learned that my performance in CrossFit {and later Ashtanga yoga}, just like golf, is a game I play against myself. With the undue pressure of worrying about my athleticism gone, I started to love my workouts and feel comfortable in my skin.

Since my strict Paleo diet a few years ago, I’ve relaxed into a real food lifestyle that now includes some gluten-free sweets, the occasional cocktail, and relaxed restaurant dining. I call it 80/20 Paleo. I stick to meat, veggies, fruits, and nuts/seeds 80% of the time and leave the other 20% to my indulgences. I believe this is the recipe for sustained success.

After my tremendous healthy lifestyle improvement of mind and body, the next logical step was to share all I’d learned and created with anyone and everyone possible.

Fed & Fit was born.

I’m on a mission to share that food comes first {why it’s Fed & Fit …not Fit & Fed}. Healthy food doesn’t have to be bland or boring and a fitness routine doesn’t have to be punishing. Food should nourish the body, soul, and leave you thinking, “that sinfully delicious grub was actually good for me?!” Your workouts {whether that’s yoga, CrossFit, social kickball, walking the dog, or chasing your toddler} should be fun, energizing, and leave you with a feeling of fulfillment.

The plot of my life continues to thicken as my passion and dreams collide with reality. I have some exciting plans and can’t wait to update you on my progress.

In the meantime, I hope you enjoy my tasty recipes, sometimes articulate musings, and countless photos of Gus.


35 Comments Post a comment
  1. Hope you don’t mind I’ve nominated you:

    May 15, 2012
    • How wonderful! Thank you so much. I’m very flattered.

      May 24, 2012
  2. Hi Cassandra,

    I absloutely LOVE your blog. Everything about your blog, from your posts to your pictures, to your writing and layout is super!


    July 8, 2012
    • Adithi,

      Thank you so much for the compliment! I hope to keep you entertained 🙂

      With love,


      August 14, 2012
  3. Hi, Cassandra! It was very nice to meet you at the yoga event yesterday as well as sample your healthylicious paleo blueberry scones. Wishing you the best! xx

    October 7, 2012
    • Thanks Denise! It was so nice to meet you too. Healthylicuous! I love it!

      October 7, 2012
  4. Mariel #

    I kind of love you right now! I decided to turn paleo when I first started college and it was one of the best decisions I’ve made! But of course being paleo can be kind of boring sometimes. Thank you so much for all the fabulous recipes…keep up the great work and I am so excited to try some of your delicious yummies !!

    January 9, 2013
    • Thanks so much, Mariel! I’d love to know how the recipes turn out after you try them. I’m always open to feedback 🙂 Cheers!

      January 9, 2013
  5. Cameron #


    Just wanted to say how much I appreciate your blog! I’m not following a paleo diet, but nonetheless your recipes keep me coming back. Aaaaaaand I just recently found out that you are from San Antonio, where I was born and raised for 18 years. So that is especially cool. Anyways just wanted to say thanks and tell you that me (and now my Mom), love your blog, food, and attitude toward life. Keep it up!


    January 19, 2013
    • Thank you so much for the sweet note, Cameron!! Some pretty great people come out of SA 🙂

      January 19, 2013
  6. samantha #

    Omigosh! You both have the best smiles!!! 😀

    February 19, 2013
  7. Hey Cassandra, we are very excited to follow your blog…we are going to fix one of your dishes this weekend. Have a blessed weekend

    April 25, 2013
    • Hi Gary! It was so great to meet you. I hope you love the dish!

      April 26, 2013
  8. Hey there! I’m curious about the Paleo diet. I only heard about it recently, but it intrigues me. I’m vegan, and I don’t see myself going back to eating meat, but I might give up grain. I’ve been reading a lot about how grain isn’t really that healthful for us. Anyway, great blog here! And like you, I believe in the 80/20 plan too!! Celeste:)

    May 10, 2013
    • Hi Celeste! Thank you! I was vegan once too. Before I added meat back into my diet, I nixed grains and started to feel better {decreased inflammation, lost some inches, reduced pain}. I recommend you read It Starts With Food by Melissa & Dallas Hartwig for a solid overview of some of the science and practical methods.

      May 13, 2013
  9. Robert #

    Hello Cassandra!
    I was wondering if you’re from the RGV like I am?

    May 28, 2013
    • Hi Robert! I’m actually from San Antonio but do have family down there 🙂

      May 28, 2013
      • Robert #

        Go Spurs Go!

        May 28, 2013
  10. Just discovered your site and am bummed that there are more and more blogs I follow from my hometown but currently not living there anymore. =(

    September 3, 2013
  11. sheri #

    I’m in SA too…and an Aggie (class of ’85 whoop!)…and a lover of Jason’s Deli salad bar!
    love your blog. just starting the advocare 24 day challenge..looking for meal ideas and came across you. you rock 🙂

    September 11, 2013
    • Howdy, Sheri! Good luck on your challenge and please let me know if I can help in any way! Jason’s Deli is a great, safe place for eating out. Hope your challenge is tasty and fun. Gig’em! 😉

      September 11, 2013
  12. Jessica Beecham #

    i never comment on blogs but after reading this i felt like i was reading my own diary (just way more eloquently written). i just joined iron tribe (similar to cross fit) a month ago and am researching all about paleo before i dive in. i hope my results are as amazing as yours are in 18 months. super impressed. and you are BEAUTIFUL. thanks for sharing your journey!

    September 21, 2013
    • Hi Jessica! You are just the sweetest. Thank you for commenting! I hope you have so much fun with iron tribe and love every bite of Paleo. Please let me know how I can be an asset to you. XO

      September 23, 2013
  13. Seriously wish I could just follow your blog on WP without the e-mail thing. 🙂

    October 4, 2013
    • Now, don’t I feel dumb — It popped up just as I was about to leave your page. 😀 New follower. Blessings.

      October 4, 2013
    • Ah I know! I’m sorry. I know it’s a pain. If you can hang in there, I’ll have a new site this December 🙂

      October 4, 2013
      • I think WP may be working on things. I hope you won’t be leaving WP. I hate Blogspot–you can only get feed from e-mails and I hate emails. Still glad I found ya. 😀

        October 4, 2013
      • I’m glad you found me too! I don’t plan to totally leave WP – just build a website that allows me more design freedom 🙂

        October 5, 2013
      • Cool. 🙂

        October 5, 2013
  14. I love your blog, it is amazing. The video idea is really cool too. I relate so much to your story. Looking forward to more updates.

    November 8, 2013
  15. Hi there! As a fellow Paleo blogger, can I just say umm… I love your blog?! I’ve used your pesto recipe religiously in the past (my husband thanks you, too) & since I finally had some free time today, I’ve spent it stalking your other recipes. PS: I had no idea you were in SA! I’m based in Houston. Maybe we should do a Texan Paleo Bloggers conference?! HA 😉

    December 12, 2013

Trackbacks & Pingbacks

  1. Dark Chocolate Truffles | Paleo Dessert Recipe - Elana's Pantry
  2. Paleo Pumpkin Spice Granola 3 Ways {nut-free} | Fed and Fit

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