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Tailored Fitness
Simple Home Workouts for Moms

Nursing Friendly Recipes

Published on Nov. 19, 2015 at midnight by XC

When I got pregnant the first time around, I figured that the food restrictions during pregnancy would be the most limiting and that after having the baby, I’d be able to eat wherever I like again. This has definitely not been the case for me.

Both of my girls have had digestive trouble. Sienna had acid reflux and Capri has had some colic/gas issues. With Sienna, cutting out dairy helped with her reflux and made her a significantly more happy baby. So I cut out dairy for the whole year I nursed her.
As soon as I noticed that Capri had similar fussiness and gas, I immediately cut out diary, but dairy alone didn’t seem to solve the issue. After talking with my lactation consultant, I decided to cut out gluten as well, since it’s a common offender for nursing babies.

Let me tell you, it’s been quite an adjustment cutting out both gluten and dairy from my diet. The dairy wasn’t too bad to eliminate, especially since I had done it before, but the gluten was tough.

Confession: I really like bread. The first two days after cutting out gluten, my body had withdrawals. I had headaches and felt irritable and tired. I imagine it is what it feels like to give up caffeine. I was amazed to see how much my body was addicted to gluten.

After the first couple days, I felt better, although I did feel hungrier overall.

Category: Nutrition
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Korean Beef Recipe

Published on Oct. 20, 2015 at midnight by XC

Hey Everyone!

It’s my first official post since having sweet Capri on September 25th. We are slowly adjusting to life with two girls and though it’s tough at times, overall, I feel so blessed!


My amazing friends have been stepping up to bring us meals to lighten my load with the cooking. One of my favorite parts of getting meals is learning about new recipes! Thanks to my friend Kyle for this amazing one that I am going to be adding to our regular rotation!

Korean Beef

2 pounds ground beef
8 cloves garlic minced
2 t freshly grated ginger
1/4 cup dehydrated whole cane sugar
1/2 cup Braggs Amino Acid (or soy sauce)
Red pepper flakes to desired spiceness
Green onions, minced for garlic

Brown the ground beef in a skillet. Remove any excess fat.
Once browned add in the garlic and ginger. Let it sauté with the beef for about three minutes.
Stir in the sugar, soy since, and optional red pepper flakes. Gently summer for ten minutes.
Serve atop a bed of delicious basmati or jasmine rice. Garnish with minced scallions or chives.

If you give this recipe a try, let me know how you like it! It’s simple to make and delicious to enjoy! Any other favorite easy, healthy recipes? Share them in the comments below!

Category: Nutrition

Salad in a Jar

Published on Aug. 10, 2015 at midnight by XC

Hey Ladies! Happy Monday to you. Lately, I have been trying to simplify things on the healthy eating front in preparation for the arrival of baby #2. One of the ideas I have been loving is the Salad in a Jar concept.

If you follow me on
It was so delicious, easy to transport, and simple to prep ahead of time. The great news is that you can create a salad in a jar with whatever ingredients you have on hand and whatever foods you like best.

Now there is a little method to the madness, especially if you want to be able to prep a few at a time that will save in the fridge for several days. Here’s the basic structure for a Salad in a Jar. It’s all about the layering!


Now if you are feeling creative, go ahead and create your own combo. If not, I have pinned several great recipes to our Health Eating Board for you to try.

If you try a salad in a jar this week snap a picture and tag @mytailoredfitness so I can see your creation!

(Image Source Unknown)

Category: Nutrition

Summer Corn Salad

Published on July 20, 2015 at midnight by XC

Hi Ladies! This week I want to share a delicious summer salad recipe my mom has been making lately. It’s the perfect summer salad because it’s light, crisp and full of seasonal ingredients. It was created by Whole Foods and I love every salad I’ve tried there! It’s become a staple around here and I know you’ll love it too.


Serves 4

Ingredients:

6 ears of corn on the cob, shucked, kernels cut from the cob
2 roma tomatoes, seeded and chopped
1/4 cup diced red onion
1 green bell pepper, seeded and chopped
2 tablespoons extra virgin olive oil
1/2 c loosely packed cilantro
Juice of 1 lemon
Juice of 1 lime
1 clove of garlic, more to taste
1/2 teaspoon sea salt
fresh ground pepper to taste

Directions:

Place a large pot of water on the stove over high heat. Once water is boiling, dip the corn on the cob in for a few seconds. Corn will darken a little in color. Then let it cool and cut the corn off the cob.

Place corn kernels, tomatoes, onion and green bell pepper in a serving bowl. In a blender, puree olive oil, cilantro, lemon and lime juice, and garlic. Add salt and pepper to taste. Toss olive-cilantro mixture with vegetables to combine well. Taste and adjust seasoning before serving. Enjoy and if you try it, snap a picture and share it on social media and tag @mytailoredfitness so I can see! Have a fabulous week.
(Photo and Recipe from Whole Foods)

Category: Nutrition

Coconut Lovers Dessert

Published on July 6, 2015 at midnight by XC

Nothing says summer like coconut! I came across this recipe a couple months ago when searching for fun dessert to bring to a family event. I made a couple swaps to the ingredients and loved the result. A sweet coconut treat!


Ingredients:

3c unsweetened, shredded coconut
6T coconut oil
1/2c coconut sugar
2t alcohol free vanilla
2/8t salt
A handful of chocolate chips, melted (optional)


Directions:

Put first 5 ingredients in a food processor or blender
Combine until the mixture is blended and sticks together.
Remove the mixture from the blender and form into balls.
Drizzle melted chocolate over balls.
Put into fridge to firm up for a bit.


Enjoy and let me know how you like them!

(Original Recipe from Wholenewmom.com)

Category: Nutrition

Tomato, Mozzarella, Cucumber, Basil Salad

Published on June 1, 2015 at midnight by XC

A couple weeks ago I snuck away for a kid-free trip to the mall to pick up a couple things. It was approaching lunch time and I needed a little snack. I usually have snacks in the diaper bag, but since I was kid-free, I had grabbed my purse instead.

So I popped into the Nordstrom Cafe to find a snack. I knew I would be paying a bit more, but I also had better chances of finding something healthy. I stumbled across this tomato, mozzarella, cucumber, basil salad.


It totally hit the spot and made the perfect snack with the combination of veggies and protein. The flavors were so delicious tossed together with salt and pepper sprinkled on top.
Since then, I have been making this simple salad all the time and wanted to share the recipe with you. It’s really simple and easy to throw together for a quick snack or lunch.

Tomato, Mozzarella, Cucumber, Basil Salad
Ingredients:

– cherry (or grape) tomatoes
– cucumber
– fresh mozzarella cheese
– fresh basil
– salt and pepper
Directions:
1. Cut the tomatoes in half if you plan to eat the salad right away. If you are packing it for later, you might want to leave the tomatoes whole so they will be nice and crunchy when you are ready to eat.
2. Cut the cucumbers into chunks. No need to peel them, the peel adds nice crunch.
3. Cut fresh mozzarella into chunks. Make sure to get fresh mozzarella, it makes a huge difference in how it tastes. Sometimes they sell fresh mozzarella in little balls so you wouldn’t need to cut it up.
4. Finely chop the fresh basil
5. Mix all ingredients in a bowl and sprinkle with salt and pepper.
Let me know if you try this salad and how you like it. You can make it snack size or larger for a meal. You can also mix up the ratio and add more cheese for a heartier salad, or more veggies for a lighter version. Enjoy!

Category: Nutrition

What I learned from Seeded Grapes

Published on May 25, 2015 at midnight by XC

Time for a check in with my sister and TF trainer Rebecca. As you may remember from her last post, she is currently traveling and performing on a national tour, playing in theatres all around the country. And when you are on the road, eating healthily is challenging. Here’s something she learned recently that’s a great reminder to take a closer look at how we choose our foods!

Hi There!

It’s Rebecca here! Coming to you from a windy highway in Massachusetts. Since we last talked, I’ve been all over the East Coast, including a week-long stint in Florida where I (hooray!) got to get my feet back in the sand. Today, I’m popping in to share a recent lesson I learned from eating seeded grapes. Intrigued? Read on…

Can we just talk about seeded grapes for a second? I didn’t even know to look for the label, but as I blissfully impulse-bought a giant bag full of plump, red grapes, I had no idea what was in store. I pictured myself popping them into my mouth as we drove along the lush, tree-lined Massachusetts highway, the sun on my skin, a smile on my face. But when I bit into the very first one, there was a sickening crunch between my teeth.

Oh no. Did I just ruin some dental work or something? I spit a sticky mess into my fingers and saw the real culprit: an ugly little black seed. I threw the fruit carcass away and considered it an aberration. I plucked another from the cluster and bit into it, though a bit more tentatively this time.

Category: Nutrition
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Recipe Round-up

Published on April 27, 2015 at midnight by XC

Hey Ladies!
I am definitely one of those people gets stuck in a rut with the meals I make. In case you are too, this week I am bringing you a Recipe Round-up! These are some of my favorite recipes from the blog over the past few years. Pin them, make them, and enjoy them! (Just click the links or photos for the full post and recipe.)

Cheesy Broccoli Quinoa
A delicious side dish or add some chicken and make it your main dish. It’s a hit with the kids too.


Avocado Egg Salad
My go-to weekday lunch! Simple and delicious.

Slow-cooker Meatballs
I love making this when company comes over. It’s a crowd pleaser and since I can put it together earlier in the day, it’s less stressful getting dinner on the table.

Four Ingredient Fried Rice
The perfect last minute dinner. I try to have these ingredients on hand for when I need to prepare a meal fast!


Baked Banana Oatmeal
My all time favorite breakfast recipe!


Vanilla Strawberries with Lemon Ricotta
The perfect light, summery dessert. Just in time for berry season!

Hope you enjoy these recipes this week and are inspired to spice things up in the kitchen. There are so many ways to make healthy eating delicious!

Category: Nutrition

Grapefruit salad with honey yogurt

Published on March 19, 2015 at midnight by XC

This week I want to share a delicious way to spice up your breakfast. Grapefruit is one of my favorite fruits and it’s full of great nutrition like vitamin C. The combination of the protein in the yogurt and chia seeds with the vitamin C packed citrus will give you a great start to your day!
Grapefruit salad with honey yogurt

Serves 4
Prep Time: 10 min

Ingredients

– 2c Low Fat Greek Yogurt

– 2 grapefruit

– 1 green apple, sliced thin

– 2 bananas sliced thin

– 2 T honey

– 1 t chia seeds

Directions

1. Scoop 1/2 c greek yogurt into 4 bowls

2. Cut up the grapefruit, apple, and bananas dividing them among the 4 bowls

3. Drizzle each bowl with 1/2 T honey

4. Sprinkle chai seeds on top of each bowl

Enjoy!

(Photo and recipe adapted from Real Simple Magazine)

Category: Nutrition

Why we don’t ban Junk Food

Published on March 9, 2015 at midnight by XC

So many of us have an unhealthy relationship with food.

We tie our emotions to our food choices. If we do well, we feel good, but when we “slip up” we make ourselves feel guilty, in hopes that the guilt will motivate us to have more will-power next time.
When we indulge in an extra cookie, we punish ourselves with an extra cardio session.
When we feel sad, we immediately reach for comfort food.
We obsess about what we eat or what we don’t eat.
Food becomes the enemy. An all consuming force.

I know I can identify with all of these dysfunctions in one way or another. I think it’s rare to find any women in today’s society that doesn’t have slightly warped relationship with food.
While I was at Potentia Therapy‘s office for their I Choose Respect Campaign, I had the chance to chat with owner Rebecca Bass Ching about how she promotes a healthy relationship with food for her kids. I LOVED the concepts she shared and have taken a few of her ideas and come up with some new ways we are going to talk with Sienna about food. Here are our basic principles:

1) No food is banned, not even junk food – Having foods that are off limits just makes us want them more. The same is true for our kids. And when we indulge in a banned food, that’s when the feelings of guilt and shame come into the picture. So in our house, no food is off limits.

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