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Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

How do we BREAK our precious little BIOMES? πŸ€” Well. A lot of ways. It’s basically under constant assault since day 1 (but really; day negative 1; aka pregnancy). It’s no wonder that a collectively altered micro biome in our Western world (but not Westworld, phew, creepiest show) is linked to dramatic increased incidences in autoimmune diseases, allergies, and more. Before it gets TOO spooky [it’s not Halloween YET]; the good news is... we can do our best to REPAIR the biome! πŸ‘ How? πŸ“‹ Consume fermented foods like kimchi, sauerkraut, kefir, pickled things, kombucha (careful; not for everyone) miso, tempeh, and natto. We tell clients AT LEAST one per day. Lop of sauerkraut on your salad is something that comes naturally for US; let it come naturally for YOU. πŸ“‹ Stop using β€œantibacterial” hand / body washes; Triclosan is not your friend. πŸ“‹ CHILL. We’ve spoken about the gut/brain axis. Promote a healthy biome via a healthy brain. πŸ“‹ Don’t be a PILL POPPIN ANIMAL. πŸ“‹ Don’t run to a z pack at the slightest sniffle. Your PHYSICIAN will determine if it’s bacterial/viral; and be VERY mindful of how many courses of antibiotics you take per year (ideally, zero). I was DEVASTATED in 2015 when i had to take TWO (a surgery and a NASTY pathogen I picked up in Mexico) and was like - hell. my biome is now disturbed forever. πŸ“‹ Consider a probiotic supplement (multi-strain with INTEGRITY!) like @biokult_usa to complement your fermented food strategies. πŸ¦‹ #EatLikeMonica

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Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "If you're a devoted follower, you probably know (and potentially appreciate) by now that I like to go on #FoodRants abou" at Miami, Florida - 1891467696568531960
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If you're a devoted follower, you probably know (and potentially appreciate) by now that I like to go on about concepts/products in nutrition that enrage me. πŸ€·πŸ»β€β™€οΈ Well - here's today's star: the fact that the onus falls on us Essence RDs to have to PULL TEETH to convince people to eat what I call NUDE FOODS. πŸ€¦πŸ»β€β™€οΈ Aka foods in their closest-to-natural unprocessed states. πŸ™ We are often met with intense resistance, flat out refusal, or just confusion when we attempt to convince folks to consume foods without any HUMAN ADULTERATION. We've sadly ALL been victims (in the US) of our taste buds being jaded with foods that are specifically chemically engineered to taste "better" and even become downright addictive. Millions of dollars in R+D (research and development), tons of food engineers, and even dietitians, are in the employ of food companies whose sole purpose are to engineer products that taste so different than "natural" foods that when you DO end up going for the , it tastes horrendous. Common examples: πŸ¦‹Β Β 1) Plain yogurt / kefir. πŸ₯› Sorry - is the milk that comes out of dairy animals peach-flavored? No. Then stop whining that you have to eat plain yogurt. It's not our fault that you grew up eating diabetes radioactive colored yogurts. Grow up. If we can learn to love plain yogurt/kefir, so can you. Your tastes DO acclimate over time. Want strawberry yogurt? Cut up some strawberries. Put them in your yogurt. Yes, you can microwave them with chia seeds and lemon juice and fairy dust if you want to make "jam" for your yogurt. πŸ¦‹Β Β 2) Vegetables. 🌽πŸ₯•πŸ… Yes, vegetables are bitter. Do not eat raw arugula. But you can dress up veggies in so much love - olive oils, avocado, vinegars, spices, herbs, mustards, apply heat, etc. But no - they'll never taste "as good" as your "veggie chips" or "organic vegan broccoli tots" from the frozen section - because those foods have BUDGETS and marketing, whereas green pepper just has... its curvy bodacious shiny body. ✨ TRAIN yourself to love NUDE FOOD again, and even better - how about we not taint OUR KIDS' palates with ? πŸ¦‹ #EatLikeMonica

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Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "It’s #AskMonicaMonday! @prescribethis asks, "What's the buzz about fasted cardio? Should I eat before I workout in the A" at Miami, Florida - 1890713201987058597
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It’s ! @prescribethis asks, "What's the buzz about fasted cardio? Should I eat before I workout in the AM?" So, scientifically, YES - fasted cardio burns more fat than non-fasted cardio and allows you to more efficiently metabolize nutrients if you eat immediately afterward. But…(you knew there was a but…) 1) You may compromise performance. Now, this may not matter to you, unless you're tryna impress a hottie @barrysbootcmap (our office neighbor!) πŸ’ͺ or get revenge spinning points on your neighbor @flywheelsports. 🚴 2) If you're prone to dizziness/fainting/hypoglycemia like *moi* - don't even THINK about skipping a bite before a workout. Can't tell you how many times I've had to politely excuse myself during a workout so I don't lose consciousness (this isn't because I don't eat enough - I have orthostatic hypotension. it's a thing - meh). πŸ˜… Also, in any scientific intervention, we need to know what you hope to achieve (aka - a result). Is it a better workout? Leaning out? Sure - go ahead and do your fasted cardio and measure the results - did it WORK? Maybe it's not worth the headache (literally). And you BETTER hydrate no matter what - water isn't food - it's the substance of life (). πŸ’§πŸ¦‹ #EatLikeMonica

Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

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FOOD FIGHT!! πŸ™†πŸ» I *DISH* it all about poke bowls vs. sushi andddd smoothies vs. pressed juices in @muscleandfitness magazine. Opt for cucumber outside rolls; skip the rice and load up that roll with veggies (unless you're at an AMAZE 18 course omekase). As for juice and smoothies; I mean; do we even need to discuss how juice is an IV bag of SUGAR?! πŸ—ž by @modlizbeth πŸ¦‹ #EatLikeMonica

Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

 image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "I made it almost halfway through October without a pumpkin post. Admit it. πŸŽƒ
You got nervous. I think we get a *little* " - 1889342567805701939
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I made it almost halfway through October without a pumpkin post. Admit it. πŸŽƒ You got nervous. I think we get a *little* obsessed with pumpkin in Fall; but it's justified. It's got Vitamin A. Fiber. Vitamin C. Thiamin. Niacin. Riboflavin.Β Β Potassium.Β Β Copper. Manganese. The seeds can be patted dry, covered with cinnamon + paprika and toasted until crispy for a quick snack. They're pretty nicely outfitted with magnesium and some iron. It bakes easily into oatmeal, pancakes, muffins, breads; the puree can be blended into smoothies, and it even stirs well into yogurt/cottage cheese/tops onto frozen kefir (yep, welcome to 2018, we got frozen kefir) as well. Just don't do PROCESSED pumpkin. πŸ™…πŸ» Pumpkin spice is fine - it's just a blend of spices. But what's in that PSL?! LIKELY - Sugars. Syrups. Ghoulish Halloween things. If you choose to pumpkin, proceed with pumpkin NATURALLY. πŸŽƒπŸ¦‹ #EatLikeMonica

Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "HAPPY FIVE YEAR RD-AVERSARY TO MEEEE! πŸŽ‚πŸŽ‚πŸŽ‚πŸŽ‚πŸŽ‚
FIVE years ago, I walked out of a RANDOM test site (oddly, at an executive a" at Miami, Florida - 1888595706950186932
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HAPPY FIVE YEAR RD-AVERSARY TO MEEEE! πŸŽ‚πŸŽ‚πŸŽ‚πŸŽ‚πŸŽ‚ FIVE years ago, I walked out of a RANDOM test site (oddly, at an executive airport?) and, shaking like a chihuahua, made my way to my car knowing I had passed the RD exam (on the first try; woof) and everything I had worked for x SEVEN years was REAL. πŸ˜…πŸŽ‰ I started my first job soon thereafter as an inpatient hospital dietitian and since then it's been nothing short of a ride as wild as wild blueberries being in this industry. It's definitely not all butterflies and chia pudding, but I venture to say I've given a fair amount of clients (and "patients", back in the day) some Essence butterfly wings of health and joy surrounding food. Lord knows how many CEUs later (I definitely went overboard here and continued accruing them even once I had reached my cycle limit, oops), I'm out here having created a nice little butterfly nest for OTHER RDs so we can create a synergistic practice and provide the most stirling nutrition care for our butterflies. Cheers (kombucha mimosas?) to half a decade in practice! πŸ₯‚πŸ¦‹ #EatLikeMonica

Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "Butterflies love bananas. πŸ¦‹β€οΈπŸŒ Specifically, @delmontefresh bananas, especially when we can WIN A LIFESIZE BANANA COSTUM" at Miami, Florida - 1887824264679545967
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Butterflies love bananas. πŸ¦‹β€οΈπŸŒ Specifically, @delmontefresh bananas, especially when we can WIN A LIFESIZE BANANA COSTUME FOR HALLOWEEN. 🍌 πŸŽƒ To enter, follow @delmontefresh and post a picture or video on Instagram of how you stay healthy (?!) on your Instagram using the hashtag . Once you're set there; set your eyes on the next banana prize: their HEALTHY HALLOWEEN event on 10/27 in Giralda Plaza, wherein there will be music, banana-led workouts coupons, and more chances to win costumes! Peel (BANANA PUNS!) yourself off the floor from noon to 3 p.m.that day! We know this basically just made your October (or was it you just feeling REAL fresh from all the potassium in the @delmontefresh bananas? Hmmm.) πŸŒπŸŽƒ #EatLikeMonica

Monica Auslander Moreno MS,RDN (@eatlikemonica) Instagram Profile Photo eatlikemonica

Monica Auslander Moreno MS,RDN

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🌏 Mental Health Day is NOW. Live every day in pursuit of care of your most valuable organ - your BRAIN as it lies on that gut-brain axis. Volume on πŸ”Š for explanation ☝️but essentially: your gut and brain are connected, figuratively, by chemicals that communicate about mood/feelings/anxiety. It’s a two way highway. Mood affects food, food affects mood. The MICROBIOME (all the little beings living within you) affects mood (theoretically, but like obviously). SO it’s a safe hedge to think; if I nourish my gut with an diet, fermented foods, and @biokult_usa probiotics -- my MOOD may benefit. Gut health = brain health πŸ§ πŸ¦‹ #EatLikeMonica