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Monica Auslander Moreno MS,RDN

Bio πŸ¦‹Lead Registered Dietitian - Essence Nutrition β€’ Del Monte Fresh Dietitian 🍌 🌎Virtual + in person consults by Essence RDs πŸ‘©πŸ»β€πŸ’» πŸ‡

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 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "Not a terrible amount of people know my "little" secret -- I used to work almost exclusively with LITTLE kids! πŸ‘Ά
Yep -- " at Miami, Florida - 1896528599466703263
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Not a terrible amount of people know my "little" secret -- I used to work almost exclusively with LITTLE kids! πŸ‘Ά Yep -- my very first job was as a pediatric dietitian at a major academic hospital. Now our practice does mostly serve adults, probably because kids aren't great at scheduling their own appointments. We still love our darling baby butterflies, and @eatlikeeliane even has a REAL one of her own β€οΈπŸ‘Ά so she especially empathizes with pre, peri, and postnatal nutrition (for mom AND baby). Some of our targets for pediatric nutrition are: 1) Foster Optimal Growth + Development 2) Raise Competent Eaters 3) Foster Body Positivity and Healthy Food Relationships...how is YOUR baby butterfly stacking up? πŸ‘ΆπŸ¦‹

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "It's #AskMonicaMonday! @simplyhealthypr asks, "What do you think of intermittent fasting? I worry that putting yourself " at Miami, Florida - 1895802368681070270
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It's ! @simplyhealthypr asks, "What do you think of intermittent fasting? I worry that putting yourself into starvation could lead to further health consequences." We are FAST to say that we are NOT into Intermittent Fasting for the GENERAL POPULATION. πŸ™…πŸ» At our last strategy meeting (oh, you didn't know all the Essence RDs meet to talk about ya? We doπŸ˜‰) we settled on that IF.. WORKS! πŸ™†πŸ» If you live alone, have limited social engagement, a lot of resources, are extremely committed, have SOMETHING MEASURABLE to gain from it (i.e. potentially benefit diabetes or metabolic syndrome), not at risk for an eating disorder or disordered eating patterns, thoughts, or behaviors, don't mind the agony of being hungry 20% of your life, and can commit to working out on the OTHER days a week since on the 'fasting' days you are barely alive. Oh, you don't sit around on the couch with your 500 kcal of veggie allotment for the day with no plans? Spoiler alert: WE do NOT recommend it, and we don'd do it ourselves! If you want to know about the SCIENCE behind it - we're happy to share that in a session 'cause this is getting VERBOSE. In fact, we actually chirped all about how IF is for the BIRDS on a blog: Listen, dietitians love to EAT. Why would be FAST (unless it's Yom Kippur or a pre-colonoscopy day for poor Monica?) To be able to cognitively eat is a divine human gift!! We came from a world where everyone was fed through a tube () so to be able to choose your lunch is so exquisite. It doesn't make sense to flaunt the ability to starve ourselves...http://essencenutritionmiami.com/2018/01/intermittent-fasting-birds/ πŸ¦‹

FYI - actually looked up the proper word for "a group of butterflies." It's a SWARM. πŸ¦‹πŸ¦‹πŸ¦‹ Sounds ferocious. I think we are. We are FIERCELY attuned to your unique *ESSENCE* - your unique needs! See you at the hive (our office / your computer / your phone - aka VIRTUAL VISITS!) πŸ’»πŸ“²β˜ŽοΈ (Ain't nobody got time for traffic/parking/putting on a bra to come see us).πŸ¦‹

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "Wouldn't you love to be a (butter)fly on the wall during our Essence RD team staff meetings? πŸ¦‹
Yep. We talk about ya. πŸ˜‰
" at Miami Beach, Florida - 1894400056582684861

Wouldn't you love to be a (butter)fly on the wall during our Essence RD team staff meetings? πŸ¦‹ Yep. We talk about ya. πŸ˜‰ We strategize together for the BEST outcomes for our butterfly clients, because 4 heads are better than one. Nutrition is a collaborative science and we are always sniffing out ways to make client experiences and outcomes better. I HATE the idea of stagnation (also hate stagflation, shoutout to 2005 AP Econ Mon), so we are constantly evolving our practices/methods/therapeutic techniques just for YOU. And guess what? You, the clients, are our most valuable - you're the ones who tell us about all the cool fitness trends/hotspots, the latest nutrition products, restaurants, chefs, physicians, etc. So don't be shy! Speak up! We want to hear from the πŸ¦‹HIVE! πŸ¦‹

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "Spending today at Ocean Reef Club and Resort; nope not soakin' up the sun (don't worry @sflskin; I shall maintain my pea" at Ocean Reef Club - 1893645805564519247
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Spending today at Ocean Reef Club and Resort; nope not soakin' up the sun (don't worry @sflskin; I shall maintain my pearly white complexion), I'm the Visiting Specialist dietitian here and migrate south monthly to visit with patients. β˜€οΈπŸ˜Ž Hope your Friday is as gorgeous as this place, and may you dine on the Reef's specialty today - LOCAL SEAFOOD + FISH!! πŸ¦‹

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "CELERY TOMFOOLERY. πŸ˜‘
πŸ™…πŸ» No, celery juice will not propel you to realize your wildest health dreams. πŸ™…πŸ» It will not "deto" at Miami, Florida - 1892925160367213387
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CELERY TOMFOOLERY. πŸ˜‘ πŸ™…πŸ» No, celery juice will not propel you to realize your wildest health dreams. πŸ™…πŸ» It will not "detox" your organs which are already doing so quite well, unless you drank a fifth of vodka last night. πŸ™…πŸ» It will not make your hair lustrous, your teeth shiny, or your eyes glimmering with anything but a reflection of green, soupy, acrid liquid. If you want to chow down on some *regular* celery; in a form that is able to be chewed, which is something you should be proud of having the ability to do (Essence dietitians worked in hospitals with pobresitos who had poor dentition/chew/swallow issues!), you go CELebrate. πŸŽ‰ Celery is an anti-spasmomdic for IBS, and a nice source of folate, potassium, dietary fiber, manganese and Vitamin B. And yes, it contains a lot of water, so you feel real hydrated and perhaps "flushed" out when you consume it. But when you juice it, you lose the satisfaction factor of mastication and while celery juice probably won't HARM you, we are legit done watching you waste your time posting frothy green monster photos of something that is just not as beneficial as your fav insta-celeb says it is. πŸ˜œπŸ¦‹

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¦‹

 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¦‹

 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¦‹

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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¦‹

 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¦‹

 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¦‹

 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

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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¦‹

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "I'm lecturing @wynwoodyard tonight to FOCUS MIAMI; a spirited group of those in the wild world of Miami event-planning. " at The Wynwood Yard - 1886412967568182399

I'm lecturing @wynwoodyard tonight to FOCUS MIAMI; a spirited group of those in the wild world of Miami event-planning. πŸ’ƒ There are a lot of clients we have who dwell in this fast-paced, high energy industry.. always wearing a headset and whispering conspiratory things in there... You are running around all day to 700 different sites all over South Florida like a headless chicken tender and you forget to eat OR you put on your biggest Chanel sunglasses and go to a drive thru and hope not to be spotted by @indulgemiami Magazine. Sometimes you just go to a drive thru for a highball of Diet Coke you wish you could infuse into your veins. OR you eat an @rxbar that has been in the depths of your bag for 8 months and has been reduced to crumbs. πŸ‘Ž You stuff gobs of leftover cocktail hour food in your mouth between sets at events or weddings.πŸ‘Ž You somehow get stuck with 700 leftover custom cake balls and because it feels wasteful to throw them away; you crush 6 on the way home and eat 2 a day thereafter until they become cake BOULDERS. πŸ‘Ž You take shots with the bartenders after hours because they’re hot and convincing. πŸ‘Ž You get home at 5 AM half alive and eat an entire pizza or 80 dollars worth of @lasandwicherie. πŸ‘Ž YOU'RE NOT ALONE. Join me tonight at 6 PM and find out how we can hack that EVENT life! πŸ¦‹

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "It’s #AskMonicaMonday! @k8yhanik writes, "Talk to me about coconuts - coconut oil, aminos, sugar, etc. Are they all bett" at Miami, Florida - 1885671109334261050
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It’s ! @k8yhanik writes, "Talk to me about coconuts - coconut oil, aminos, sugar, etc. Are they all better health alternatives?" You go, Glen Coco(nut). πŸ™Œ It's REALLY easy to hone in on tiny micro aspects of nutrition - but try to view health as an ICEBERG. Chipping away at a little piece by zooming in on one ingredient (coconuts, turmeric, collagen, etc.) is worthwhile to discuss, but in the realm of HEALTH; it's just a little ice chip on a vast cliff of frozen rock. SO - yeah, coconut sugar may be MILDLY more nutrient-dense than white sugar, but nothing SIGNIFICANT enough to impact that HUGE iceberg of HEALTH. Coconut oil, as you may have seen in previous posts, just makes things taste coconutty, which can be weird with your grass-fed steak. 😝 The amount of MCT (medium chain triglyceride) oil in coconut is not enough to be considered therapeutic. Coconut aminos are good for those with a soy allergy as an alternative to soy sauce, but ain't nothing wrong with a good fermented, organic, gluten-free tamari (which is also soy, but more fermented) for us non-allergic folk. And re: coconut sugar, you know by now, that SUGAR IS SUGAR IS SUGAR. You know we are ALL about Manuka honey for its immunomodulating benefits, but we will never tell you it's not SUGAR! πŸ―πŸ¦‹

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "First week in our new @buromiami office (MiMo!) and we succeeded in already changing up the snack selection (we requeste" at bΓΌro miami - 1884947955498446592
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First week in our new @buromiami office (MiMo!) and we succeeded in already changing up the snack selection (we requested unsweetened, full fat yogurt)! . Small victories. πŸ™Œ We're only 50 blocks north of our old crib, but we are looooving our new 'hood already and all the ambient eats and workout studios. We are still doing virtual visits all over town AND @eatlikeeliane can even see ya in Aventura. No part of Biscayne is safe from us. Please note our new address (mainly so you know where to send my 30th birthday presents next month, thx) πŸ¦‹πŸ˜‰πŸ‘πŸŽ

 Instagram Image by Monica Auslander Moreno MS,RDN (@eatlikemonica) with caption : "We create a LOT of Essence Nutrition terminology. πŸ¦‹
If you're a client, you know this. 
We have "the protein plug" πŸ”Œ, th" at Miami, Florida - 1884206345617692833
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We create a LOT of Essence Nutrition terminology. πŸ¦‹ If you're a client, you know this. We have "the protein plug" πŸ”Œ, the "satellite starch" πŸ“‘, "alien foods" πŸ‘½, "the shoe rule" πŸ‘Ÿ, and more. I was, after all, a Linguistics major (another fun fact). πŸ˜‰ Yes, these terms are poetic, but their real purpose is to get you THINKING (aka more MINDFUL) about what you CHOOSE to eat.. and why. πŸ’­ Any monkey πŸ’ can create a meal plan (though technically, legally, not really, but THEY do anyway...), but WHO can retrain your BRAIN and how you choose/approach foods and nutrition, AND make it annoyingly linguistic? Us Essence RDs. Sup. πŸ¦‹