Ojai Nutrition Group

04/30/2025

04/29/2025

🌱 Let’s Talk Gut Health! 🌱

Did you know that your gut health plays a major role in your overall wellness? 🧠💚 From supporting digestion to boosting immunity and even influencing your mood, a healthy gut is essential for a happy, vibrant life!
April is the perfect time to shine a light on the importance of a healthy gut. Let's dive into some gut-loving foods that can help nourish and support your digestive system.

Probiotics
Probiotics are live bacteria that add good bacteria to your gut, promoting a balanced microbiome. Try adding these to your diet:
• Yogurt (look for live and active cultures)
• Kimchi or Sauerkraut (fermented veggies)
• Kefir (fermented dairy drink)

Prebiotics
Prebiotics are fiber-rich foods that feed the good bacteria in your gut. Incorporating more prebiotics into your meals helps those probiotics thrive! Here are some favorites:
• Garlic
• Onions
• Leeks
• Bananas
• Asparagus

Fiber-Rich Foods
Fiber is essential for maintaining a healthy gut and promoting regular bowel movements. It also helps to feed beneficial bacteria in your gut. Some fiber-rich options include:
• Oats
• Chia seeds
• Berries
• Legumes (beans, lentils)

Why Gut Health Matters:
Your gut is home to trillions of microbes that affect everything from your digestion to your immune function, mood, and even your skin health! When your gut is in balance, your body can work more efficiently and you’ll feel your best!

Taking care of your gut can lead to better digestion, increased energy, stronger immunity, and even a more positive mood. So, let’s show our guts some love!
What’s your go-to gut-friendly food? Let me know in the comments! 👇

04/22/2025

Tip #1 🥦 Go Plant-Forward
Even one to two meatless meals a week helps reduce emissions.
Bonus: Plants are packed with nutrients!

Tip #2 🍎 Eat Seasonally & Locally
Local food = fresher, tastier, and better for the planet.
Support farmers and shrink your food miles!

Tip # 3 🥗 Waste Less, Love Leftovers
1/3 of food gets tossed.
Plan, store smart, and get creative with leftovers.

Tip #4 ♻️ Sustainable Packaging FTW
Ditch plastic when you can.
Think bulk bins, reusable bags, and glass jars.

Tip #5🐟 Know Your Sources
Look for responsibly sourced fish, pasture-raised eggs, and ethical labels.
Good for you. Good for the Earth.

Tip #6🌿 Small Bites, Big Impact
Every meal is a chance to nourish your body and the Earth.
Let’s make food choices that feel good—and do good. 💚

04/13/2025

Welcome Spring with Fresh Seasonal Foods!

Spring is here, and it’s the perfect time to embrace the vibrant flavors of seasonal produce that are popping up at your local markets! Whether you're looking to refresh your meals or enjoy lighter, nourishing dishes, spring vegetables and fruits are here to elevate your plate.

Here’s a roundup of some delicious spring produce you can start enjoying this season:
🍓 Strawberries – Sweet, juicy, and packed with antioxidants! Toss them into a salad, blend them into a smoothie, or enjoy them fresh as a snack. They’re the perfect way to satisfy your sweet tooth in a healthy way.

🌱 Asparagus – Rich in vitamins A, C, and K, this green veggie is full of flavor! Try it grilled, roasted, or sautéed with garlic and lemon, or add it to a spring salad for an extra crunch.

🌱 Peas – Packed with protein and fiber, peas are a springtime favorite. Add them to pasta dishes, toss them into stir-fries, or make a fresh pea and mint salad for a refreshing side dish.

🌸 Radishes – Crunchy and slightly spicy, radishes add a pop of color to any dish! Slice them thin and toss them in salads, use them as a topping for avocado toast, or enjoy them roasted for a warm, savory treat.

🌿 Artichokes – These tender, savory veggies are packed with fiber and antioxidants. Steam them and dip in lemon-garlic butter, or toss the hearts into a Mediterranean-style salad.

🍴 Healthy Spring Salad Recipe Idea: For a light, vibrant meal, try this Spring Veggie Salad:
• Mixed greens (spinach, arugula)
• Fresh strawberries
• Asparagus, lightly roasted or grilled
• Sweet peas
• Thinly sliced radishes
• Top it off with feta cheese and a simple lemon vinaigrette (olive oil, lemon, salt, pepper).
This salad is bursting with fresh, seasonal flavors and is perfect for those warmer days ahead!

Embrace the season and fill your plate with the goodness of spring. 🌼🍴 What’s your favorite spring veggie? Let me know below!

04/06/2025

🌿 April is Stress Awareness Month 🌿

Stress – we all feel it from time to time, but did you know that what you eat can play a major role in how your body handles stress? During Stress Awareness Month, let’s talk about how nutrition can help you manage stress and feel better every day.

Food for Stress Relief: What you put on your plate can either support your body’s stress response or make it worse. Here are some stress-busting foods to help you keep calm and carry on:

Omega-3-rich foods (think fatty fish like salmon, walnuts, and flaxseeds) – Omega-3s help reduce inflammation and lower stress hormones. They’re your brain’s best friend for mood regulation and emotional well-being!

Dark chocolate – Yes, you read that right! A square of dark chocolate (70% cacao or higher) can reduce stress levels by boosting serotonin and endorphin levels. Treat yourself, guilt-free!

Magnesium-packed foods (like spinach, almonds, and pumpkin seeds) – Magnesium is known as the "anti-stress mineral." It helps relax muscles and nerves, making it easier for your body to unwind after a long day.

Antioxidant-rich fruits (blueberries, strawberries, and oranges) – These bright, colorful fruits are loaded with antioxidants, which help reduce oxidative stress and support your immune system. A boost of vitality for both body and mind!

Probiotic foods (yogurt, kimchi, sauerkraut) – Gut health is directly linked to mental health! A healthy gut can help reduce anxiety and improve mood. Include more fermented foods to support your gut-brain connection.

Remember, food is fuel for both your body and mind. By choosing nutrient-dense options, you can help manage stress more effectively and keep your mood stable.
Take care of yourself – both in the kitchen and beyond. You deserve it!

04/01/2025

Happy April Fools Day!

03/26/2025

🥕 Farm Fresh Carrots & Vegan-Friendly Recipes Your Family Will Love!
Carrots are not only delicious but packed with vitamin A, antioxidants, and fiber—making them a nutritious addition to any meal! Paired with plant-based ingredients like lentils, they create a perfect balance of flavors and nutrients that your whole family will enjoy.

Here are a few vegan-friendly, family-approved recipes that incorporate those farm-fresh carrots:

1️⃣ Vegan Carrot & Lentil Soup 🍲
A hearty, comforting soup full of plant-based protein and veggies!
Ingredients:

1 cup lentils
2 large carrots, diced
1 onion, chopped
3 cloves garlic, minced
6 cups vegetable broth
1 tsp cumin, 1 tsp coriander, salt & pepper to taste
Instructions:
1️⃣ Sauté onion, garlic, and carrots in olive oil until soft.
2️⃣ Add lentils, broth, and spices. Bring to a boil, then simmer for 25-30 minutes until lentils are tender.
3️⃣ Blend until smooth (optional) and serve warm with some crusty bread!

2️⃣ Carrot & Chickpea Patties 🍔
A kid-friendly, protein-packed alternative to traditional burgers!
Ingredients:

2 large carrots, grated
1 cup canned chickpeas, mashed
½ cup oats
1 tbsp tahini
1 tsp cumin, 1 tsp garlic powder, salt & pepper
Instructions:
1️⃣ Mix grated carrots, mashed chickpeas, oats, tahini, and spices in a bowl.
2️⃣ Form into patties and sauté in olive oil until golden on both sides.
3️⃣ Serve with whole wheat buns, avocado, and your favorite veggies!

Carrots are an easy and affordable way to boost the nutritional value of any meal while keeping things plant-based and family-friendly. If you’d like more personalized tips or meal plans, let’s chat at Ojai Nutrition Group. 🥗✨

💬 Do you have a favorite carrot-based recipe? Share it with me in the comments! 👇

03/18/2025

🌱 Vegan & Vegetarian Nutrition 101 🌱

Thinking of going plant-based? It’s important to ensure you’re getting enough protein, iron, B12, Omega-3s, and calcium for optimal health. Here’s how much you might need and where to get it! ⬇️

🥜 Protein – Adults need 46-56g/day (higher for athletes or active individuals).
➡️ Sources: 1 cup lentils (18g), 1 cup quinoa (8g), ½ cup firm tofu (21g), 1 cup black beans (15g), 3 tbsp h**p seeds (9.5g).

💊 Vitamin B12 – Recommended: 2.4 mcg/day (vegans must supplement).
➡️ Sources: 1 tbsp nutritional yeast (2.4 mcg), fortified cereals, B12 supplements, fortified plant-based milk (varies), fortified meat alternatives (varies).

🫘 Iron – Women need 18mg/day, men 8mg/day (plant-based iron isn’t absorbed as well, so aim for 1.8x the RDA).
➡️ Sources: 1 cup cooked spinach (6.4mg), 1 cup chickpeas (4.7mg), ¼ cup pumpkin seeds (2.5mg), ½ cup tofu (3.4mg), 1 cup cooked lentils (6.6mg).

🥑 Omega-3s – Aim for 1.1g/day (women), 1.6g/day (men).
➡️ Sources: 1 tbsp chia seeds (5g), 1 tbsp flaxseeds (2.4g), 7 walnuts (2.5g), 1 tbsp h**p seeds (2.6g), ½ cup edamame (0.3g).

🥦 Calcium – Recommended: 1,000-1,200mg/day.
➡️ Sources: 1 cup cooked kale (179mg), 1 cup almond milk (450mg, if fortified), 2 tbsp tahini (128mg), 1 cup collard greens (268mg), ½ cup firm tofu (if calcium-set) (861mg).

💬 Not sure if you're getting the right nutrients? Every body is different, and your nutritional needs should be, too. Work with an expert who tailors your plan to fit your unique lifestyle and health goals. Visit Ojai Nutrition Group today to book a consultation today 🥗✨

03/09/2025

🌱 Why More People Are Going Vegan/Vegetarian in 2025 — And Why You Need Expert Support! 🌱

In 2025, more people are going vegan or vegetarian for health, environmental, and economic reasons. With concerns like the 2025 bird flu and rising food costs, many are turning to plant-based diets.

But before you make the switch, consulting a dietitian is crucial. Cutting out animal products without the right guidance can lead to nutrient deficiencies. You need to ensure you're getting enough protein, B12, iron, omega-3s, and calcium.

Choosing a dietitian you feel comfortable with can help you tailor a plan that fits your body’s specific needs, keeping you healthy and energized on your plant-based journey. 🌿✨

Let’s chat and create a plan that works for you! Book a consultation at Ojai Nutrition Group today!

💬 Thinking of going plant-based? Drop your questions below! 👇

03/05/2025

🥑🌿 Happy National Nutrition Month! 🌿🥑

This year, we're focusing on small, sustainable changes that improve overall well-being. Whether it's adding more whole foods, staying hydrated, or being mindful of what’s on your plate, every step counts!

✨ What’s one healthy habit you want to focus on this month? Drop it below! 👇

02/05/2024

Hello! After 20-years of providing nutrition education and meal planning, I've decided to increase my online presence! I have a new website and am working on offering some great online nutrition classes, cooking activities, mindful food journals, and a whole lot of other good educational and supportive content for my clients and community. Additionally, I am in-network with a lot more insurance panels which means your visits with me may be covered through your insurance plan.
Please check out my new website and don't be a stranger.

nutritionist near me Monica M Lowe We provide nutrition education and meal planning to take the confusion out of how to eat healthy. Whether you have health issues that require special dietary needs or want preventative nutrition education, we will work with you to provide a plan and the tools neces...