As small business owners, we hustle hard. But between back-to-back meetings, late-night emails, and the never-ending to-do list, nutrition often takes a backseat. Sound familiar?
This National Nutrition Month, I’m featuring Monica Lowe, a Registered Dietitian and the founder of Ojai Nutrition Group, to help us ditch the drive-thru guilt, fuel our focus, and eat smarter—without adding stress. Monica specializes in helping busy professionals feel their best without fad diets or food rules—just real, simple strategies that actually fit your life.
Meet Monica Lowe, owner of Ojai Nutrition Group
What led you to become a dietitian, and what’s your mission at Ojai Nutrition Group?
Growing up, I was always surrounded by a focus on health, fitness, and nutrition. My dad was a bodybuilder who was always ahead of the curve when it came to nutrition and lifting trends. From a young age, I was introduced to healthy eating, and my passion for fitness grew as I participated in sports—especially volleyball. But as I got older, I realized that what we eat is about more than just performance; it’s about overall health and feeling your best.
At age 19, I began to notice the toll that chronic diseases like diabetes were taking on my family. Both sides of my family had a history of diabetes, and I saw firsthand how difficult it was for my relatives to manage their health. I didn’t want to just help people feel better—I wanted to help them live a life free from the struggles of chronic illnesses.
Today, I love being a dietitian and working with clients who are ready to improve their lives. My job is like solving a puzzle—every person has their own unique lifestyle, challenges, and eating habits. The fun part is figuring out how to help them make small but impactful changes to their diet, schedule, and mindset to get them on the road to health and happiness.
Small Changes, Big Impact
What’s one thing you wish every small business owner understood about nutrition?
Nutrition is very personalized—it’s not a one-size-fits-all model. A friend or co-worker may be following a diet and doing well on it (temporarily), but that doesn’t mean the same diet is good for you. Just as you take time when making a big purchase like a car, if you put thought and planning into your health and nutrition, you’ll reap the benefits of feeling better and having more energy.
What are some of the biggest nutrition mistakes you see busy professionals make?
Many busy professionals put themselves last, waiting too long to eat and, by the time they’re starving, they haven’t planned or brought anything to eat. They then stop for fast food multiple times a week for convenience. Once we go past hunger and into low blood sugar, we overeat, and our energy crashes, leaving us feeling tired and groggy for the rest of the day.
What are your tips for someone just starting out with meal prepping?
Keep it simple!
Hard boil some eggs
Cook some protein
Wash and slice veggies. Then, during the week, you can quickly assemble balanced meals by adding a cooked starch and a side salad.
If a business owner only has five minutes each morning, what’s one simple thing they can do to have a healthier day?
Make a quick and easy breakfast and grab a handful of healthy snacks to bring to work or for between appointments.
For those living on drive-thru meals and to-go coffee, what are some small swaps that make a big difference?
Swap high-fat dairy for almond milk, non-fat, or 1% milk.
Avoid sugary drinks—opt for water, vitamin water, or unsweetened iced tea.
Choose grilled meats or sandwiches over fried options.
If choices are limited, opt for a junior-sized burger and small fries instead of a full meal.
What’s your take on caffeine? Is it helping or hurting our energy levels?
All foods and drinks can fit into a balanced diet in moderation. One to two cups of coffee per day is fine unless there are significant health or anxiety concerns. However, if you’re reaching for coffee in the afternoon every day, 9 times out of 10, you just need a balanced snack to feel better.
What are some quick and dietitian-approved snacks that busy entrepreneurs can keep in their purse, car, or desk?
Snacks should have two parts: one for energy (grains or fruit) and one to keep you full (protein or healthy fat). Here are some easy-to-carry options:
String cheese with an apple or grapes
Small packet of trail mix with dried fruit and nuts
Pretzels and string cheese
Carrot sticks and hummus
Apple slices with Justin’s almond butter packets
Homemade granola with honey, nuts, seeds & oats
How can business owners avoid the mid-afternoon energy crash—without reaching for sugar or an energy drink?
Keep balanced snacks at work and eat every 2-3 hours after lunch to maintain steady energy levels.
Any tips for stress eating or eating to “feel better” after a rough day?
Stress eating is complex, but mindfulness helps.
When it comes to stress eating, ask yourself:
When was the last time I ate?
Am I truly hungry or just emotionally eating?
Drink a cup of tea or large glass of water.
If you’re not physically hungry, find an alternative coping skill—watch a movie, take a bath, call a friend, journal, meditate, or go for a walk.
Avoid keeping emotional eating trigger foods in the house. If you really want the food, go out and get it later—chances are, the craving will pass.
If you are physically hungry and ate just an hour ago, then we can look at if you ate enough at that meal or if you are eating the right nutrients to have a balance in your meals.
The Power of Working with a Dietitian
What’s the biggest misconception about seeing a dietitian?
That we talk about “diets” all day! While our profession has the word “diet” in it, we focus on holistic, evidence-based nutrition. A good dietitian won’t just hand you a meal plan—they’ll work with you to create realistic, lasting changes based on your lifestyle.
How can working with a dietitian help small business owners in ways they might not expect?
Improving your nutrition has huge benefits that go beyond food.
My clients who eat better experience:
Feel more energized
Have more confidence
Experience less brain fog
Spend less time feel frustrated over planning meals
Enjoy meal times with family members more
Have a better understanding of how to eat healthy on the go
Sleep better and overall, notice a positive impact on their overall health
Perform better at work
Many also find that their families adopt healthier habits, leading to better overall well-being at home and in business.
This National Nutrition Month, let’s commit to small changes that make a big impact. Whether it’s planning meals ahead, keeping healthy snacks on hand, or simply being more mindful about what we eat, every step counts toward feeling better and performing at our best.
Want to learn more from Monica? Follow Ojai Nutrition Group for expert advice on making nutrition work for your busy lifestyle!
Website: www.ojainutritiongroup.com
Instagram: OjaiNutritionGroup
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