Tailored Bites LC

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Registered Dietitian + Medical & Performance Chef delivering personalized meals and clinical nutrition support for individuals managing weight, metabolic health, and complex conditions.

07/22/2026

Yesterday, your client asked,

“Are you going to take a break today?”

And all you could think was…

This whole day felt like one.

Sometimes the biggest change isn’t the work.

It’s how it feels.

07/19/2026

Some of the most important work happens before the work.

This morning started with Bonnie and I doing groundwork before our ride. We weren’t trying to burn calories or check off a workout—we were warming up our bodies, building connection, and getting her (and my) attention focused before asking for anything more.

It’s a reminder I need just as much in my own life.

Whether I’m working with a horse, cooking in a client’s kitchen, or helping someone rebuild their relationship with food, the foundation always comes first.

Slow.
Intentional.
Present.

After our ride, I finished the morning mucking stalls and helping Debi with a few chores, all under one of those beautiful cool, cloudy Arizona mornings that make you want to stay outside just a little longer.

Health isn’t built from one perfect meal or one perfect workout.

It’s built through the quiet habits that teach us to pay attention, build trust, and show up consistently.

Funny enough… horses keep teaching me lessons that have nothing to do with horses. 🤍🐴

07/17/2026

Home doesn’t start when everything is unpacked.

For me, it starts in the kitchen.

This season has been full of transition—moving into a new home, getting my daughter ready for college, building the next chapter of Tailored Bites, caring for my incredible clients, making space to spend a little more time with Bonnie, and soaking up this beautiful Arizona monsoon weather.

That also means I’ve had a little less capacity for Instagram lately…and the break from it has been quite refreshing honestly.

Today, it’s sprouted toast with almond butter and jam, mostly empty cupboards, cozy monsoon skies outside, and a quiet reminder that home is built one meal, one box, and one day at a time. 🤍

Tell me I’m not the only one… Is anyone else like me? Is the kitchen always the last room you pack and the first room you unpack after a move?

07/11/2026

The end of June and beginning of July have always felt like a season of transition.

Clients are traveling, routines shift, families are on vacation… and this year, I found myself navigating a few big life transitions of my own. It’s been a season of change, growth, and a lot of moving pieces.

As I get ready to spend the next couple of days in my clients’ kitchens, I’ve been thinking about what I love most about this work.

It’s the puzzle.

Before I ever grocery shop or start cooking, I’m putting together all the pieces—medical needs, performance goals, food preferences, lifestyle, schedules, and the little details that make each person unique.

Every client brings a different picture.

My job is figuring out how all of those pieces fit together.

The meals are the finished picture.

The planning, strategy, and intention behind them are what give every ingredient a purpose.

I’m really looking forward to getting back into the kitchen this week and doing what I love most—creating meals that are as personalized as the people I’m making them for. 🤍

07/06/2026

One Of The Greatest Gifts I’ve Given Myself This Year Has Been Becoming A Beginner Again.

I have an incredible teacher in Debi, a remarkable horse in Bonnie, and every ride reminds me how much there is to learn.

Some days I’m focused on keeping my heels down.

Then I remember to look where I want to go.

Then I realize my hands have drifted outside my “box.”

Then I’m trying to coordinate my seat, my legs, my hands, my breathing, and where I’m looking…all at the same time.

And Bonnie responds exactly to the cue I gave…not the cue I thought I gave.

She’s not wrong.

She’s simply trying to understand what I’m asking of her.

The fascinating part is that none of these skills are particularly difficult on their own.

The challenge is learning to put them all together until they become second nature.

It reminds me so much of nutrition, strength training, and behavior change.

At first, you’re thinking about everything.

Protein.
Movement.
Sleep.
Stress.
Hydration.
Breathing.

It feels like there’s no way your brain can hold it all.

But with great coaching, consistent practice, and enough repetition, those individual pieces slowly become integrated. One day you realize you’re no longer thinking about every cue—you’ve simply become the person who does them.

That’s the beauty of learning.

I’m incredibly grateful to be a student again.

Thank you, Debi, for sharing your knowledge so generously, and thank you, Bonnie, for being such an honest teacher.

07/05/2026

Things Rachel Said While Running on Cortisol | Episode 3

Eight years later… this one still feels just as true.

I was 14 years old when I was put on my first weight-loss diet.

Like so many people, I learned that health meant eating less, exercising more, and chasing a smaller number on the scale.

That mindset followed me for years.

I dieted.
I over-exercised.
I chased quick fixes.
I truly believed that if I could just find enough discipline, I’d finally be healthy.

Instead, I found myself stuck in the cycle so many people know all too well—lose weight, gain it back, blame myself, and start over.

Everything changed when I stopped asking,

“How do I lose weight?”

…and started asking,

“How do I support my body?”

That shift changed my life.

Today, as a NASM certified dietitian, I’m encouraged to see more conversations centered around cardiometabolic health instead of weight alone.

Because health has always been about so much more than a number.

It’s about nourishing your body.
Building strength.
Supporting healthy blood sugar, cholesterol, and blood pressure.
Sleeping well.
Managing stress.
Creating habits you can actually sustain.

Ironically, when we stop making the scale the only measure of success, we often create the conditions that support lasting change.

If you’ve spent years believing your worth—or your health—was defined by a number, I hope this reminds you that there is another way.

You don’t have to spend the rest of your life fighting your body.

Sometimes the most powerful thing you can do is start learning how to support it instead. 🤍

07/04/2026

Happy Fourth of July. ❤️🤍💙

As a small business owner for nearly nine years, I’ve learned that freedom comes in many forms.

Yes, owning a business has asked a lot of me. But it’s also given me the freedom to build a life around what matters most—to be present as a mom, to create meaningful work that aligns with my heart, and to spend my days helping people nourish themselves through food.

Today I’m celebrating by wandering the Uptown Farmers Market, supporting local farmers and fellow small businesses, picking up a smoothie, and gathering a little inspiration for some upcoming client menus. There is something about seeing what’s fresh and in season that always sparks new ideas.

Here’s to community, nourishing food, and the people who choose to build something from the ground up. Wishing everyone a safe and happy Fourth of July. ❤️🤍💙

06/30/2026

I Know What It’s Like To Carry A Lot.

For the past nine years, I’ve built and operated a commercial kitchen while growing a nutrition consulting and culinary medicine business—all while raising my daughter as a single mom. I’ve spent countless hours managing operations, leading a team, mentoring interns and dietitians, developing recipes, strength training, and supporting clients with complex medical needs, all while doing my best to stay present, functional, and well enough to enjoy the life I was working so hard to build.

That experience has taught me that high performance isn’t about pushing harder.

It’s about supporting the body that’s carrying the load.

As a master’s-level registered dietitian and NASM Certified Personal Trainer, I know nutrition is about so much more than calories and macros. It’s about helping your body recover, adapt, and continue showing up for the life you’ve built.

Whether you’re a physician, entrepreneur, athlete, parent, or simply someone carrying more than most people realize, you deserve nutrition that works as hard as you do.

That’s exactly how I approach every meal I prepare.

06/29/2026

I’ve always been someone who notices the details.

The little things most people don’t think about are the things I naturally pay attention to.

For the last nine years, I ran a high-volume meal prep business while consistently maintaining an A rating from the health department. Not because I was chasing a letter on the wall—but because details matter.

Details matter in food safety.

Details matter in nutrition.

Details matter in organization.

Details matter in how your meals are prepared, stored, and planned around your health.

It’s never been about making food. It’s about creating a system that supports someone’s life.

I’ve realized that’s exactly who I love working with, too.

People who appreciate craftsmanship.

People who value expertise.

People who understand that excellence isn’t one big decision—it’s hundreds of small ones, repeated over and over again.

The people who hire me aren’t paying for chicken and vegetables. They’re paying for someone who thinks about the hundred things they don’t have to.

Those are my people.

06/26/2026

Eight years later… I still stand by this.

One nutrition trend I’ll probably never get behind is glorifying eating the exact same meals every single day as the gold standard for health.

Can you lose weight that way? Absolutely.

But as a dietitian, I’m thinking beyond the number on the scale.

Every food brings something different to the table—different vitamins, minerals, fibers, phytonutrients, healthy fats, and resistant starches that help support a diverse gut microbiome. Even the way we prepare our food can change the nutrients available to our bodies.

Our bodies are incredibly adaptive. They’ll compensate for a long time.

But my goal isn’t to see how long your body can compensate. My goal is to support it before it has to.

That’s why, when I’m creating meals for my clients, I’m intentionally rotating proteins, grains, fruits, vegetables, legumes, herbs, spices, and cooking methods. Those small differences add up over weeks, months, and years.

This doesn’t mean you can never repeat meals. We all have favorites, and consistency can absolutely be helpful.

It simply means that over time, your body thrives on diversity.

✨ That’s the invisible work of a dietitian. Looking beyond today’s meal and thinking about your health years down the road.

06/25/2026

Chicken thighs are one of my favorite examples of why nutrition should never be reduced to “good” or “bad.”

For someone trying to lower LDL cholesterol, chicken breast may be the better choice.

For someone with high energy demands, a physically active lifestyle, or who simply struggles to eat enough throughout the day, chicken thighs can be an incredible option. More calories in a smaller volume can make meeting nutrition needs much more realistic.

The key is looking at the entire meal—not just one ingredient.

Every component of this plate had a purpose.

Because I chose chicken thighs for additional calories and fat, I balanced the rest of the meal with a protein-rich aji verde made with nonfat Greek yogurt, heart-healthy fats from olive oil and avocado, and a fiber-rich roasted corn salad. It isn’t about maximizing or minimizing one nutrient—it’s about creating an overall dietary pattern that supports someone’s individual health goals.

That’s what personalized nutrition looks like.

Not eliminating foods.

Not labeling foods as “good” or “bad.”

Looking at the whole picture and building meals around the person eating them.

✨ I’m currently onboarding a limited number of households for my private, in-home nutrition concierge service. Every menu is thoughtfully designed around your health goals, schedule, preferences, lifestyle, and medical needs. If you’re ready for nutrition that’s truly tailored to you, I’d love to connect.

06/24/2026

This morning, while sipping decaf coffee on my patio and listening to the birds, I found myself thinking about something that comes up often with the women I work with.

Many women navigating perimenopause are looking for that one supplement, that one food, or that one thing that’s going to help them sleep better, have more energy, improve digestion, and feel more like themselves again.

And while those things can absolutely play a role, I’ve noticed something else.

Boundaries.

Not just boundaries with other people.

Boundaries with work.

Boundaries with food that doesn’t make us feel our best.

Boundaries with workouts that leave us depleted instead of supported.

Boundaries with our schedules, our energy, and the constant pressure to push through.

As I’ve been navigating perimenopause myself, I’ve noticed that the better I get at honoring my boundaries, the better I tend to sleep. The better I digest. The more energy I have. The more resilient I feel.

I’m not saying boundaries fix everything.

But I do think perimenopause has a way of shining a light on the places where we’ve been overriding ourselves for far too long.

What if, for some of us, the answer isn’t more discipline?

What if it’s more support?

06/23/2026

An organized refrigerator is nice.

What matters is what it represents.

Every meal in here was planned with a specific person in mind.

(Truly tailored by a master’s level registered dietitian and medical chef to their goals, preferences, lifestyle, and needs.)

Most people already know they should eat more protein.

They know they should eat more vegetables.

They know meal prep would probably make their lives easier.

The challenge usually isn’t knowing what to do.

It’s having the time, energy, and capacity to do it consistently.

This is where being both a dietitian and a chef matters.

It’s not just knowing what someone should eat.

It’s knowing what they’ll actually eat.

What will still taste good on Thursday.

What will hold up in the refrigerator.

What fits their schedule.

What supports their specific goals and health needs .

What feels realistic for the season of life they’re in.

A lot of thought goes into every container before it ever makes it into the refrigerator.

Then I stock the shelves, clean up the kitchen, and leave my clients with one less thing to think about.

Because healthy eating gets a whole lot easier when the planning, shopping, cooking, and decision-making are already done.

06/21/2026

Happy Father’s Day to all the dads, stepdads, grandfathers, father figures, and men who show up for the people they love.

Today, we’d like to recognize a dad who has been an important part of the Tailored Bites journey: THE Grill Master, David.

Many of you have seen David behind the scenes over the years. Whether he’s at the grill, making deliveries, helping with events, troubleshooting equipment, or stepping in wherever he’s needed, one thing has always been true:

David shows up.

Beyond Tailored Bites, David is a devoted husband and father of five. The same qualities that make him an incredible dad are the same qualities that make him such a valued part of our team—integrity, reliability, kindness, humility, and a willingness to serve others without expecting anything in return.

Over the years, he’s made countless deliveries, solved countless problems, survived air conditioning breakdowns, made emergency Home Depot runs, and grilled more chicken than any human should reasonably be expected to grill.

More importantly, he’s been someone people can count on.

As we celebrate Father’s Day, we’re grateful for fathers like David who remind us that strength isn’t always loud. Sometimes it’s simply being dependable, keeping your word, and showing up again and again for the people who matter.

Thank you, David, for everything you do for your family, our clients, and the Tailored Bites team.

Happy Father’s Day to you and to all the fathers and father figures making a difference every day. 🫡





06/20/2026

Starting a new series:

Things Rachel Said While Running Entirely on Cortisol.

Most of these videos were recorded live from my tiny first commercial kitchen while I was waiting for clients I didn’t have, writing meal plans for the ones I did, and trying to build Tailored Bites from scratch.

This was years before ChatGPT, AI content tools, caption generators, and all the things people use today.

It was just me, a phone, a lot of caffeine, a lot of cortisol, and apparently some very strong opinions about nutrition.

What’s funny is that I’ve started digging through these old videos, and I still agree with most of them.

Including this one.

Yes, nutrition can help us look good.

But I’ve always cared more about what nutrition helps us do.

Move well.
Feel well.
Stay independent.
Maintain our health.
And yes… wipe our own ass for longer.

The delivery may have been aggressive, but I stand by the message.

Get ready. There are a lot more where these came from.





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4225 E Windrose Drive Suite 105
Phoenix, AZ
85032

Opening Hours

Monday 9am - 1pm
Thursday 10am - 2pm
Friday 10am - 2pm
Saturday 8am - 3pm
Sunday 3pm - 6pm

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