Nutri-Savvy

Nutri-Savvy Hi! I'm Lauren O'Connor, Registered Dietitian and mommy of twins. I help U2B healthy / manage GERD. If THEY like a dish, it's "twin star approved"!
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I'm Lauren O'Connor, MS, RD -- a Los Angeles-based Registered Dietitian / Nutritionist; and more importantly -- mommy of twin little girls, Ailish and Julia, who taste-test all my recipes. I consult and develop meal plans for companies and individuals and host nutritional workshops/healthy eating demos. Hope you'll enjoy my simple, healthy eats & treats and tips for healthy-living. : )

I'm a member of the California Dietetic Association (CDA) and the Academy of Nutrition and Dietetics

A nutritional expert, she is has been published in a wide variety of media including LIVESTRONG, Shape, Prevention and Food & Nutrition Magazine. She is a 3x cookbook author and culinary dietitian.

01/27/2026

Had to try it — the trend. I used plain 2%, so it was nicely strained and thick.
My thoughts:
👍The texture is great. It was sweet enough, and the berries added that extra sweet-tart pop.
👍I think it’s a perfect make-ahead breakfast option — a great alternative to overnight oats or chia pudding.
🤔Will I still want the real deal sometimes? You bet. But this was simple, easy, and tasty.
And BTW: Whether you use grahams or granola -- its a perfect protein-packed treat!
mealprepideas healthyish foodtrend easybreakfast proteinpacked realfood

01/19/2026

When I reflect on my yearly goals, achievements, and the pressure to “stay relevant,” I sometimes catch myself comparing my progress to others. Some people seem to accomplish in a month what takes me a year.
So I stepped outside my head for a moment to refocus on what actually matters:
❤️Do you love what you do, regardless of money, class size, or audience?
👍Are you committed to your goals?
❤️Does your work feel meaningful?
👍Are you moving forward overall, even with dips and plateaus along the way?
❤️Are you willing to keep going through the tough or lean seasons?
Even if you’re not a “key influencer,” the biggest media personality, or the most sought-after person in your field, your talent, commitment, and passion matter. They make a difference to someone — or to the people who keep coming back for more.
These lyrics from the song I chose for my reel really stayed with me:
“…a diamond in the rough, but did you know you are enough.”
If this resonates with you, but ya know in the comments 🤍

Following the 2016 trend. I look back and realized how promising this year was! As I look back, 2016 was one of my happi...
01/17/2026

Following the 2016 trend. I look back and realized how promising this year was! As I look back, 2016 was one of my happiest mama years - though every year has its blessings and rewards. And I had some fun biz accolades, too!
Here are some highlights:
My twins were such fun lil 8 year olds (yes, petite for their age, and still are) and I think "the cutest twins on the block". (Did you 👀 their cartwheels?!) Loved their matching grey winter jackets so much we bought another two in the next two sizes! 👯‍♀️
From cartwheels at home to family ventures (SF and to Athens, Georgia - where we visited their cousins (O'Connor twins x 2)
I got my second significant brand contract! - 📺Sponsored TV Segment Featuring Pure Foods snacks!
Had my own booth at a YMCA hosted Health Fair 🍎🌿
Completed Yoga Teacher Training - and became a registered yoga teacher! 🧘‍♀️
Rebranded my biz - and developed a new website! 🧑‍💻 And start some brand partnerships, incl. a Sweetgreen collab - they hosted me and my mama friends!
Year ended in SF as we do for the holidays and had an amazing time dancing at Lindy in the Park.
#2016 👫 funtimes

01/15/2026

Some of my yoga students are surprised to see me taking classes from other yogis and other types of fitness instructors - I take yoga barre, ballet, spinning, cardio-dance, and pilates (not all concurrently - though I wish I had the time).
The truth is - much of fitness is coordination, strength, flexibility.... But more importantly, I take in how people instruct, how they welcome and guide their students, and creative ways they keep their students (including me) inspired.
I also curate online for yoga teachers that inspire me and get me out of my feeling of "stuck". .larochelle is one such person who sparks my creativity with transition and flow.
This is one mini flow, I love partially because I do incorporate "thread the needle with extended leg" but needed to get beyond my go-to flow and find other ways to lead into and out of the pose. It works well from my bird dog transitional sequence, but I needed some more creative transitions.
Thanks .larochelle for your inspiration and your relatable stories. I wish you were in LA -- I'd take your class in a heartbeat!

As a gut-health dietitian and researcher/writer, I want to weigh in on this new inverted food pyramid. As you may have s...
01/09/2026

As a gut-health dietitian and researcher/writer, I want to weigh in on this new inverted food pyramid. As you may have seen, many of my fellow dietitians have already weighed in.

Higher protein recommendations! Yes'👍Protein supports muscle, metabolic health, blood sugar balance—and it’s essential for healing and maintaining a strong gut lining and immune function.

What’s confusing is how that message is framed—putting beef and full-fat dairy at the top. 👎 I have nothing against these foods, but they’re also major sources of saturated fat, which guidelines still recommend limiting to less than 10% of the diet.

Fruits and vegetables remain front and center? Yes. 👍 Accessible options like canned veggies are a win for affordability and can be easily digested, esp. beneficial for those who require softer foods.

👎 But pushing whole grains to the very bottom is concerning. They’re critical for gut health, heart health, blood sugar control—and even may help reduce harmful visceral (belly) fat.*

And. wait, what? Where are the beans and legumes -- a decent source of protein and fiber that's widely accessible, affordable, and versatile in the diet. 🤔

While this inverted pyramid has many dietitians thinking and in some ways scratching their heads, I see it as a chance to bring clarity and context to my patients and community.

What do you think?


*Read my article in Good Housekeeping bia link in bio or go here: https://www.goodhousekeeping.com/health/diet-nutrition/g69183652/best-carbs-to-help-reduce-visceral-fat/

As a gut-health dietitian and researcher/writer, I want to weigh in on this new inverted food pyramid. As you may have s...
01/09/2026

As a gut-health dietitian and researcher/writer, I want to weigh in on this new inverted food pyramid. As you may have seen, many of my fellow dietitians have already weighed in.

One pro: higher protein recommendations! 👍Protein supports muscle, metabolic health, blood sugar balance—and it’s essential for healing and maintaining a strong gut lining and immune function.

What’s confusing is how that message is framed—putting a major emphasis on beef and full-fat dairy.👎 I have nothing against these foods, but they’re also major sources of saturated fat, which guidelines still recommend limiting to less than 10% of the diet.

Fruits and vegetables front and center? Yes. 👍 Accessible options like canned veggies are a win for affordability and can be easily digested, esp. beneficial for those who require softer foods.

👎 But pushing whole grains to the very bottom is concerning. They’re critical for gut health, heart health, blood sugar control—and even may help reduce harmful visceral (belly) fat.

Read my article in Good Housekeeping bia link in bio or go here: https://www.goodhousekeeping.com/health/diet-nutrition/g69183652/best-carbs-to-help-reduce-visceral-fat/

And. wait, what? Where are the beans and legumes -- a decent source of protein and fiber that's widely accessible, affordable, and versatile in the diet.

While this inverted pyramid has many dietitians thinking and in some ways scratching their heads, I see it as a chance to bring clarity and context to my patients and community.

What do you think?

From meal-prep to plating 🍲I sat down tonight and enjoyed a warm, comforting bowl of lentil soup.With the wind picking u...
01/09/2026

From meal-prep to plating 🍲
I sat down tonight and enjoyed a warm, comforting bowl of lentil soup.
With the wind picking up and a chill in the air, I was craving something cozy. I grabbed the lentils I prepped the day before, added my meal-prepped roasted onions and Delicata squash ( delivery) and poured in some beef broth I had on-hand in the cupboard. Everything went into one pot to gently warm on the stove.
Simple, nourishing, and exactly what I needed. Meal prep makes it easy to keep things fuss-free while still leaving room for creativity, variety ✨
farmfreshtoyou eatwiththeseasons realfood simplemeals fallflavors cozycooking homecooked whatsfordinner

A hearty salad I threw together so easily the day after meal-prepping 🥗✨Thanks to my produce delivery making it simple ...
01/08/2026

A hearty salad I threw together so easily the day after meal-prepping 🥗✨
Thanks to my produce delivery making it simple to prep ahead.
Just sharing how effortless it can be to assemble a delicious, filling, nutrient-dense meal when you take a little time to prep in advance.

[In my previous post, I roasted the potatoes, delicata squash, and onions, and boiled a few eggs—future me was very grateful 😌]
For this salad, I added lentils (I had stocked in my cupboard) and used the following from my box:

🌿 Greenleaf lettuce
🌿 Cilantro
🌿 Radish
🍎 Apple
🎃 Delicata squash
🥚 Eggs
Simple, fresh, and so satisfying 💚
healthymeals nutrientdense easymeals homecooking seasonaleating wholefoods saladinspo producebox freshisbest

Ever open the fridge and feel instantly overwhelmed? 😅.This is your sign to prep once and eat easy all week.This week’s ...
01/07/2026

Ever open the fridge and feel instantly overwhelmed? 😅.
This is your sign to prep once and eat easy all week.
This week’s box + a quick meal-prep session = simple, stress-free meals for the next 5 days
🥔 Red potatoes
🧅 Yellow onion
🍎 Fuji & Ambrosia apples
🎃 Delicata squash
🍊 Satsuma mandarins
🌿 Cilantro
🥬 Green leaf lettuce & lacinato kale
🌱 Red radishes
A little prep goes a long way—saving time, reducing food waste, and making healthy meals way more doable (even on busy days).
✨ Stay tuned to see what meals I’m creating with my prepped veggies and fresh produce!
,
EatSeasonal RealFood BusyWeekMeals FoodPrep HealthyLifestyle FridgeReset CookOnceEatAllWeek LessWasteMoreTaste 🍎

01/02/2026

Bye bye, 2025👋 Looking forward to more ventures, opportunities, and amazing sunsets!
Our end-of-year tradition is walking the Golden Gate Bridge, and this year the wind definitely showed up. It was so windy that we made it about ¾ of the way before turning back—just in time for an amazing sunset, with the gusts practically pushing us along.
Bundled up and bracing the chill, we pushed on as far as we could. The girls loved every minute, but once it started getting dark, we knew it was time to head back.

My hubby and Iove Ezekiel bread--Food For Life Baking Co. bread is staple in our pantry, so I was happy to get this assi...
12/28/2025

My hubby and Iove Ezekiel bread--Food For Life Baking Co. bread is staple in our pantry, so I was happy to get this assignment. The other day, I enjoyed it with a little snear of labne and my cranberry agrodulce (like a chutney spread).

Read my article at Health here: https://lnkd.in/gxvvqy2K

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Hollywood, CA

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Monday 9am - 5pm
6pm - 7pm
Tuesday 9am - 2pm
3pm - 4pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
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Friday 9am - 5pm
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Nutri Savvy Health

http://nutrisavvyhealth.com Lauren O'Connor, MS, RD is a Los Angeles-based Registered Dietitian / Nutritionist specializing in GERD; and more importantly -- mommy of twin little girls, Ailish and Julia, who taste-test all of her recipes. If they like a dish, it's "twin star approved"! She consults and develops meal plans for companies and individuals and host nutritional workshops/healthy eating demos. Enjoy Lauren’s simple, healthy eats & treats and tips for healthy-living. : )

Lauren O’Connor is a member of the California Dietetic Association (CDA) and the Academy of Nutrition and Dietetics (AND).

A nutritional expert, she is a recipe developer for Food & Nutrition magazine and has articles and mentions various online media including wellseek, popsugar, byrdie, Women’sHealth, foxnews - latino, abcnews, everydayhealth, iVillage - health, Shine by yahoo, Shape, LivingInThin, FitSugar and Multiples&More.