Ojai Nutrition Group

10/05/2025

10/05/2025

Fall Nutrition Spotlight: Pomegranates

08/29/2025

One of our hotels in Florence served the most incredible Tuscan breakfast: Fagioli all’Uccelletto—aka Tuscan Tomato Beans.

This savory dish quickly became one of my favorites. It was cozy, protein-rich, and so simple.

As a dietitian, I love recommending meals like this to my clients: nourishing, satisfying, and made with real ingredients.

✨ You’ll need:
– Cannellini beans
– Crushed tomatoes
– Garlic
– Olive oil
– Sage

Serve it with sausage or prosciutto and a slice of rustic bread. Perfect for breakfast, lunch, or anytime you need a little Italian comfort.

Want the full recipe? Drop a 🍅 below and I’ll send it your way!

08/22/2025

During our honeymoon in Italy, my husband and I signed up for a pasta-making class in Florence—and it was magical. ✨
No artificial flavors. No preservatives. No bloating. No digestive drama (which is honestly a miracle when I travel). What I saw instead was art. Patience. Intention. Every tortellini folded with love, every sauce made with care. And just three ingredients? My kind of simplicity.

As a dietitian, I couldn’t help but take notes—and here’s what stood out:
✔️ High-quality healthy fats (olive oil everywhere—don’t get me started 🍾)
✔️ An abundance of seafood
✔️ Modest meat portions
✔️ Barely any processed foods
✔️ Outdoor markets overflowing with seasonal produce, legumes, grains, and herbs (I wanted to pack it all home!)
✔️ Simple meals, made with care
✔️ More walking & active lifestyle.

What I didn’t see:
❌ Fried foods
❌ Ranch dressing
❌ Butter with bread
❌ Over Salted or overly seasoned dishes
❌ Oversized portions
❌ Rushed meals

Even the airport pizza in Naples tasted fresh, balanced, and easy to digest!!! Yes - AIRPORT PIZZA!

I left Italy feeling nourished, not stuffed. Energized, not sluggish. And deeply inspired.
Back home, I’m carrying that mindset with me: slower meals, simpler ingredients, more joy in the making. And maybe—just maybe—a homemade ravioli night or two. 💛

08/12/2025

The Confusing (Yet Beautiful) Italian Meal Structure 🇮🇹

As a dietitian, one of the most surprising parts of our honeymoon in Italy was adjusting to how meals are served.

Instead of one big plate, Italian meals are broken into slow, intentional courses:
🍽️ Antipasti (appetizers)
🍝 Primi (pasta or risotto)
🍗 Secondi (protein, often served alone)
🥬 Contorni (simple veggie sides)
🍰 Dolce + espresso

At first, I was confused. Where was the ranch-drenched salad? The meat piled on top of the pasta? The breadbasket with butter?

But the longer we stayed, the more it made sense: every dish stands on its own. And every ingredient is treated with so much respect.

🥖 Bread came plain.
🥗 Greens were dressed with olive oil, vinegar, salt + pepper.
🥬 Veggies were sautéed—not smothered.

And breakfast? A whole different world. Most mornings began with a croissant and espresso. That was it. No eggs. No protein bars. Just something simple, sweet, and deeply satisfying.

(One hotel did serve the most delicious savory beans—Fagioli all’Uccelletto—which I’ll be recreating at home. Stay tuned for that recipe!)

The whole structure reminded me:
🌿 Simplicity is not deprivation.
🌿 Meals don’t have to be complicated to be deeply nourishing.
🌿 You don’t need to earn your food or overthink your plate.

What food culture shocks have you experienced while traveling?

08/03/2025

Two weeks ago, my husband and I took the leap across the Atlantic for our honeymoon—our very first time in Europe.

Italy welcomed us with open arms, full hearts, and plates piled high with some of the most beautiful food I’ve ever experienced.

As a registered dietitian, I couldn’t help but view the experience through both a personal and professional lens—and let me tell you:

👉 My perspective on food and culture was forever changed.

Over the next few posts, I’m sharing what stood out most: the meals that felt nourishing and indulgent, the joy Italians have for their food, and a recipe I brought home and now recommend to clients.

Ready to rethink how you eat—without restriction? Stick with me. 🇮🇹

08/02/2025

Home sweet home 💛

I just wanted to say thank you from the bottom of my heart for all the kind messages, congratulations, and love you’ve shared with me over the past few weeks. It’s meant so much to both of us!

It’s been such a joy to relive our wedding and honeymoon through your sweet notes—and I’m excited to finally share a few snapshots from our Italian adventure 🇮🇹🍷🍝

Our hearts (and tummies!) came home full.

So grateful for this community. Grazie, friends! 💫

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!