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Stuck in a food rut? ๐Ÿค”
Feel like you eat the same 6 things every day? ๐Ÿค”
Prob not lethal, but def not ideal -- we want you to access the most nutrients as possible by choosing ALL different types of foods, from every food group, on the daily. ๐Ÿ’ƒ
Don't choose ONE food (kale. almond butter. quinoa. salmon.) ๐Ÿ‘Ž
You're being a #FoodRacist and closing yourself off from so many other valuable nutrients that live around you. ๐Ÿ™…๐Ÿปโ€โ™€๏ธ So yeah, berries have a lot of antioxidants -- but so do mangos, peaches, pitayas, and papaya. ๐Ÿฅญ๐Ÿ‘๐Ÿ๐Ÿ’ Almonds are ripe with Vitamin E, but holler at 'dem Brazil nuts for selenium. ๐Ÿฅœ๐ŸŒฐ
Eat a VARIETY of foods every single day and you'll never have to take a multivitamin (unless you are pregnant, nursing, or have some condition that warrants it!) ๐Ÿ’ƒ๐Ÿฆ‹ #EatLikeMonica #EssenceNutrition
Stuck in a food rut? ๐Ÿค” Feel like you eat the same 6 things every day? ๐Ÿค” Prob not lethal, but def not ideal -- we want you to access the most nutrients as possible by choosing ALL different types of foods, from every food group, on the daily. ๐Ÿ’ƒ Don't choose ONE food (kale. almond butter. quinoa. salmon.) ๐Ÿ‘Ž You're being a #FoodRacist  and closing yourself off from so many other valuable nutrients that live around you. ๐Ÿ™…๐Ÿปโ€โ™€๏ธ So yeah, berries have a lot of antioxidants -- but so do mangos, peaches, pitayas, and papaya. ๐Ÿฅญ๐Ÿ‘๐Ÿ๐Ÿ’ Almonds are ripe with Vitamin E, but holler at 'dem Brazil nuts for selenium. ๐Ÿฅœ๐ŸŒฐ Eat a VARIETY of foods every single day and you'll never have to take a multivitamin (unless you are pregnant, nursing, or have some condition that warrants it!) ๐Ÿ’ƒ๐Ÿฆ‹ #EatLikeMonica  #EssenceNutrition 
Itโ€™s #AskMonicaMonday! ๐Ÿฆ‹

A sweet friend of mine asked, โ€œHow do I motivate and teach my boyfriend to eat healthier without being overbearing?" You can lead an essence butterfly to the hive but you canโ€™t make him slurp the nectar of wellness unless HE WANTS IT SOOOO badly. ๐Ÿ˜‰๐Ÿฆ‹
The more you nag, the more he will rebel. SO. What can YOU do to tease motivation out of him? ๐Ÿค”
Something called motivational interviewing. ๐Ÿ’ญ
Itโ€™s a technique designed to harness someoneโ€™s sense of self-efficacy and motivation; TBH i think itโ€™s like manipulation to guide them to come to a place where THEY see the need for change; but itโ€™s a powerful psychological tool. ๐Ÿง 
Peruse it on the web; but basically you can engage in conversations with him about what is important to him in life? why? does health have anything to do with those important things? where does YOUR health fit in? how does he care about you? how does he see his body feeling in 10 years? does he have any fears about his health? what is one small change he could make that would make a difference in his life (and make you SO happy?) on your end, you can tell him how much you love him and want to forever, and how important this would be for you and your relationship. You can also reassure him that you donโ€™t expect him to do yoga 7 days a week and make his own flax bread (but hey, if he wants to, hit me up for a recipe). You are just wondering if he is able to make little subtle changes; perhaps being open to eating something YOU can pack for him every 3 hours at work...ADDING veggies to his 1 AM burrito (and opting for a wheat tortilla)...practicing mindful eating when you are together.. slowly over time, he may realize that this is what he needed all along! (We've all had that wake-up AHA health moment where we FEED OUR ESSENCE!) ๐Ÿฅ’๐Ÿฅฌ๐Ÿฅฆ๐Ÿฅ•๐Ÿฆ‹ #EatLikeMonica #EssenceNutrition
Itโ€™s #AskMonicaMonday ! ๐Ÿฆ‹ A sweet friend of mine asked, โ€œHow do I motivate and teach my boyfriend to eat healthier without being overbearing?" You can lead an essence butterfly to the hive but you canโ€™t make him slurp the nectar of wellness unless HE WANTS IT SOOOO badly. ๐Ÿ˜‰๐Ÿฆ‹ The more you nag, the more he will rebel. SO. What can YOU do to tease motivation out of him? ๐Ÿค” Something called motivational interviewing. ๐Ÿ’ญ Itโ€™s a technique designed to harness someoneโ€™s sense of self-efficacy and motivation; TBH i think itโ€™s like manipulation to guide them to come to a place where THEY see the need for change; but itโ€™s a powerful psychological tool. ๐Ÿง  Peruse it on the web; but basically you can engage in conversations with him about what is important to him in life? why? does health have anything to do with those important things? where does YOUR health fit in? how does he care about you? how does he see his body feeling in 10 years? does he have any fears about his health? what is one small change he could make that would make a difference in his life (and make you SO happy?) on your end, you can tell him how much you love him and want to forever, and how important this would be for you and your relationship. You can also reassure him that you donโ€™t expect him to do yoga 7 days a week and make his own flax bread (but hey, if he wants to, hit me up for a recipe). You are just wondering if he is able to make little subtle changes; perhaps being open to eating something YOU can pack for him every 3 hours at work...ADDING veggies to his 1 AM burrito (and opting for a wheat tortilla)...practicing mindful eating when you are together.. slowly over time, he may realize that this is what he needed all along! (We've all had that wake-up AHA health moment where we FEED OUR ESSENCE!) ๐Ÿฅ’๐Ÿฅฌ๐Ÿฅฆ๐Ÿฅ•๐Ÿฆ‹ #EatLikeMonica  #EssenceNutrition 
Itโ€™s #AskMonicaMonday! ๐Ÿฆ‹

A sweet friend of mine asked, โ€œHow do I motivate and teach my boyfriend to eat healthier without being overbearing?" You can lead an essence butterfly to the hive but you canโ€™t make him slurp the nectar of wellness unless HE WANTS IT SOOOO badly. ๐Ÿ˜‰๐Ÿฆ‹
The more you nag, the more he will rebel. SO. What can YOU do to tease motivation out of him? ๐Ÿค”
Something called motivational interviewing. ๐Ÿ’ญ
Itโ€™s a technique designed to harness someoneโ€™s sense of self-efficacy and motivation; TBH i think itโ€™s like manipulation to guide them to come to a place where THEY see the need for change; but itโ€™s a powerful psychological tool. ๐Ÿง 
Peruse it on the web; but basically you can engage in conversations with him about what is important to him in life? why? does health have anything to do with those important things? where does YOUR health fit in? how does he care about you? how does he see his body feeling in 10 years? does he have any fears about his health? what is one small change he could make that would make a difference in his life (and make you SO happy?) on your end, you can tell him how much you love him and want to forever, and how important this would be for you and your relationship. You can also reassure him that you donโ€™t expect him to do yoga 7 days a week and make his own flax bread (but hey, if he wants to, hit me up for a recipe). You are just wondering if he is able to make little subtle changes; perhaps being open to eating something YOU can pack for him every 3 hours at work...ADDING veggies to his 1 AM burrito (and opting for a wheat tortilla)...practicing mindful eating when you are together.. slowly over time, he may realize that this is what he needed all along! (We've all had that wake-up AHA health moment where we FEED OUR ESSENCE!) ๐Ÿฅ’๐Ÿฅฌ๐Ÿฅฆ๐Ÿฅ•๐Ÿฆ‹ #EatLikeMonica #EssenceNutrition
Itโ€™s #AskMonicaMonday ! ๐Ÿฆ‹ A sweet friend of mine asked, โ€œHow do I motivate and teach my boyfriend to eat healthier without being overbearing?" You can lead an essence butterfly to the hive but you canโ€™t make him slurp the nectar of wellness unless HE WANTS IT SOOOO badly. ๐Ÿ˜‰๐Ÿฆ‹ The more you nag, the more he will rebel. SO. What can YOU do to tease motivation out of him? ๐Ÿค” Something called motivational interviewing. ๐Ÿ’ญ Itโ€™s a technique designed to harness someoneโ€™s sense of self-efficacy and motivation; TBH i think itโ€™s like manipulation to guide them to come to a place where THEY see the need for change; but itโ€™s a powerful psychological tool. ๐Ÿง  Peruse it on the web; but basically you can engage in conversations with him about what is important to him in life? why? does health have anything to do with those important things? where does YOUR health fit in? how does he care about you? how does he see his body feeling in 10 years? does he have any fears about his health? what is one small change he could make that would make a difference in his life (and make you SO happy?) on your end, you can tell him how much you love him and want to forever, and how important this would be for you and your relationship. You can also reassure him that you donโ€™t expect him to do yoga 7 days a week and make his own flax bread (but hey, if he wants to, hit me up for a recipe). You are just wondering if he is able to make little subtle changes; perhaps being open to eating something YOU can pack for him every 3 hours at work...ADDING veggies to his 1 AM burrito (and opting for a wheat tortilla)...practicing mindful eating when you are together.. slowly over time, he may realize that this is what he needed all along! (We've all had that wake-up AHA health moment where we FEED OUR ESSENCE!) ๐Ÿฅ’๐Ÿฅฌ๐Ÿฅฆ๐Ÿฅ•๐Ÿฆ‹ #EatLikeMonica  #EssenceNutrition 
Essence Dietitian Butterfly Spotlight on  @EatLikeEliane. ๐Ÿฆ‹ 
This Venezuelan lil' goddess descended onto my team at my former academic inpatient hospital, and our mutual friend 'warned' me right away that she would be the perfect butterlfy RD.๐Ÿฆ‹
She's the most loyal, sweet gal - SO down-to-Earth and REAL; but she can be REAL firm (just watch her at her boxing gym) and now she is the MAMA of a baby butterfly (who tried to eat her oatmeal AND its bowl during her first feed at 5 months; we are so very proud). If you're looking for sugar, spice, and everything nice (and the best sweet potato arepa queen in town) - DM her (or me!) for an appointment to set up your Eliane butterfly transformation.๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Essence Dietitian Butterfly Spotlight on @EatLikeEliane. ๐Ÿฆ‹ This Venezuelan lil' goddess descended onto my team at my former academic inpatient hospital, and our mutual friend 'warned' me right away that she would be the perfect butterlfy RD.๐Ÿฆ‹ She's the most loyal, sweet gal - SO down-to-Earth and REAL; but she can be REAL firm (just watch her at her boxing gym) and now she is the MAMA of a baby butterfly (who tried to eat her oatmeal AND its bowl during her first feed at 5 months; we are so very proud). If you're looking for sugar, spice, and everything nice (and the best sweet potato arepa queen in town) - DM her (or me!) for an appointment to set up your Eliane butterfly transformation.๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
'Tis the eve of #ArtBasel! ๐ŸŽจ๐Ÿ–ผ
I've been privileged to have been at every show since the FIRST one back when I was a teenager. ๐Ÿ’ƒ
I have a dear family friend who is an ABMB Director, and am so proud of her and how far the show (and its culinary might) has come. It started out with barely any bites, and now is a mandatory dining spot with the likes of my girl crush @ChefMichy at the helm. 
If you're lucky enough to live in the 305 during December, I hope you are savoring this precious weekend in Miami and soaking up the visual beauties and some local fare flavors (I am ALL about aji aco, roasted platanos, and ensalada de palmitas) that surround us here.๐ŸŽจ๐Ÿ–ผ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
'Tis the eve of #ArtBasel ! ๐ŸŽจ๐Ÿ–ผ I've been privileged to have been at every show since the FIRST one back when I was a teenager. ๐Ÿ’ƒ I have a dear family friend who is an ABMB Director, and am so proud of her and how far the show (and its culinary might) has come. It started out with barely any bites, and now is a mandatory dining spot with the likes of my girl crush @ChefMichy at the helm. If you're lucky enough to live in the 305 during December, I hope you are savoring this precious weekend in Miami and soaking up the visual beauties and some local fare flavors (I am ALL about aji aco, roasted platanos, and ensalada de palmitas) that surround us here.๐ŸŽจ๐Ÿ–ผ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
#TBT to my college breakfast which I thought was sooooo "healthy" because of its cute #HealthHalo marketing scheme, and because virtually every women's magazine cited it as an ideal morning meal. ๐Ÿ™„
(HINT: STOP. READING. STUPID. WOMEN'S. MAGAZINES. Unless you're just there to shop. That is fine.) โœ‹
A hefty bowl of 'high fiber' cereal + SKIM milk (because OMG WHO WOULD EVER EAT MILK WITH 3 GRAMS OF FAT IN IT? MONSTERS) and I legit thought I was the queen of nourishment. But then I wondered why I was hungry an hour later. And then I wondered why I was DIAGNOSED WITH PRE-DIABETES (this actually happened when I was 19. I cried. In the doctor's office). ๐Ÿค”๐Ÿ˜ช
Now to be fair, that doctor was kind of a wench and had no empathy but she DID probe for my usual intake despite my protests that I ate "perfectly" -- and she pointed out that my breakfast had as much sugar as my favorite (FORBIDDEN; WOULD NEVER ALLOW MYSELF) candy, and that fat-free milk was probably the worst idea since denim on denim. If you THINK what you're eating is appropriate; maybe it is, but we are all vulnerable to the #HealthHalo of #BigFood marketing. 
Keep your foods NUDE (unadulterated, as much as possible) and for heaven's sake -- drink some whole, grass-fed (or unsweetened nut/seed) milk. Skim milk tastes like third world water. ๐Ÿฅ›๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
#TBT  to my college breakfast which I thought was sooooo "healthy" because of its cute #HealthHalo  marketing scheme, and because virtually every women's magazine cited it as an ideal morning meal. ๐Ÿ™„ (HINT: STOP. READING. STUPID. WOMEN'S. MAGAZINES. Unless you're just there to shop. That is fine.) โœ‹ A hefty bowl of 'high fiber' cereal + SKIM milk (because OMG WHO WOULD EVER EAT MILK WITH 3 GRAMS OF FAT IN IT? MONSTERS) and I legit thought I was the queen of nourishment. But then I wondered why I was hungry an hour later. And then I wondered why I was DIAGNOSED WITH PRE-DIABETES (this actually happened when I was 19. I cried. In the doctor's office). ๐Ÿค”๐Ÿ˜ช Now to be fair, that doctor was kind of a wench and had no empathy but she DID probe for my usual intake despite my protests that I ate "perfectly" -- and she pointed out that my breakfast had as much sugar as my favorite (FORBIDDEN; WOULD NEVER ALLOW MYSELF) candy, and that fat-free milk was probably the worst idea since denim on denim. If you THINK what you're eating is appropriate; maybe it is, but we are all vulnerable to the #HealthHalo  of #BigFood  marketing. Keep your foods NUDE (unadulterated, as much as possible) and for heaven's sake -- drink some whole, grass-fed (or unsweetened nut/seed) milk. Skim milk tastes like third world water. ๐Ÿฅ›๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
HAPPY HANNUKKAH FROM YOUR MONICA! ๐Ÿ•Ž
 Def had Christmas envy growing up, but now I'm pretty pleased with our holiday -- EIGHT nights of gifts, lights, and oily foods to celebrate the miracle of oil/light. Avocado oil abounds in my home -- it has a mild flavor, high smoke point, and plenty of omega3 fatty acids to fight inflammation. ๐Ÿ‘

My gift to you = my #EssenceApproved SWEET POTATO LATKES!๐ŸŽ
๐Ÿ Heat lotssss of avocado oil in a big 'ol skillet. ๐Ÿ Bake 1 lb sweet potatoes in oven (pierce with fork, bake at 425-450 x 45-60 minutes) or microwave (pierce + nuke for 7-9 minutes). ๐Ÿ Puree 'em/ grate 'em. ๐Ÿ Mix em with 1/3 cup almond or chickpea flour, 2 organic eggs, 2 diced scallions, 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp ginger, 1/2 tsp turmeric. ๐Ÿ Ball 'em up; press 'em into 4 inch diameter discs, and sautee in pan until slightly browned. ๐Ÿ Garnish with full-fat, Greek yogurt + some more scallions; or melted nut butter + cinnamon for a sweet option. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
HAPPY HANNUKKAH FROM YOUR MONICA! ๐Ÿ•Ž Def had Christmas envy growing up, but now I'm pretty pleased with our holiday -- EIGHT nights of gifts, lights, and oily foods to celebrate the miracle of oil/light. Avocado oil abounds in my home -- it has a mild flavor, high smoke point, and plenty of omega3 fatty acids to fight inflammation. ๐Ÿ‘ My gift to you = my #EssenceApproved  SWEET POTATO LATKES!๐ŸŽ ๐Ÿ Heat lotssss of avocado oil in a big 'ol skillet. ๐Ÿ Bake 1 lb sweet potatoes in oven (pierce with fork, bake at 425-450 x 45-60 minutes) or microwave (pierce + nuke for 7-9 minutes). ๐Ÿ Puree 'em/ grate 'em. ๐Ÿ Mix em with 1/3 cup almond or chickpea flour, 2 organic eggs, 2 diced scallions, 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp ginger, 1/2 tsp turmeric. ๐Ÿ Ball 'em up; press 'em into 4 inch diameter discs, and sautee in pan until slightly browned. ๐Ÿ Garnish with full-fat, Greek yogurt + some more scallions; or melted nut butter + cinnamon for a sweet option. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
I'm so enjoying my virtual #HAES [Health At Every Size] virtual mentorship program with @rebeccascritchfield. ๐Ÿ™

It has been so incredibly enlightening and validating to embrace a new philosophical (and scientific) nutrition language. ๐Ÿง  
So much of our training as registered dietitians and what we learned as inpatient clinical dietitians was weight-biased, anti-intuitive eating, pro-diet culture, defeated health inclusivity, and championed โ€˜healthismโ€™ (the belief that every minute you are alive should be spent (or that you should be eating) doing something to fight off death / make you thinner / in the pursuit of "wellness"). We were fed LIES, gente. 
It is high time we dietitians feed you TRUTH, instead. It can be uncomfortable, shameful, and deflating to recognize HAES, Body Trust, Body Kindness, Intuitive Eating, and reject diet culture and the notion of "If you're not lean, you're not healthy, and you're not trying hard enough." But it has been enormously humbling, empowering, and we at Essence are grateful to be able to weave this philosophy onto our clients to promote REAL, sustainable, happy paradigms of nutrition. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
I'm so enjoying my virtual #HAES  [Health At Every Size] virtual mentorship program with @rebeccascritchfield. ๐Ÿ™ It has been so incredibly enlightening and validating to embrace a new philosophical (and scientific) nutrition language. ๐Ÿง  So much of our training as registered dietitians and what we learned as inpatient clinical dietitians was weight-biased, anti-intuitive eating, pro-diet culture, defeated health inclusivity, and championed โ€˜healthismโ€™ (the belief that every minute you are alive should be spent (or that you should be eating) doing something to fight off death / make you thinner / in the pursuit of "wellness"). We were fed LIES, gente. It is high time we dietitians feed you TRUTH, instead. It can be uncomfortable, shameful, and deflating to recognize HAES, Body Trust, Body Kindness, Intuitive Eating, and reject diet culture and the notion of "If you're not lean, you're not healthy, and you're not trying hard enough." But it has been enormously humbling, empowering, and we at Essence are grateful to be able to weave this philosophy onto our clients to promote REAL, sustainable, happy paradigms of nutrition. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Today is a special and splendid day -- I'm adding back FIBER and DAIRY into my diet after five days of post acute gastroenteritis drama. ๐ŸŽ‰
ICYMI - I did my first IGTV on the subject of gastroenteritis + nutrition a few days back; but to summarize: 
1) It's OKAY to eat 'irregular' things (for me, that would be white rice, white potatoes, and no fiber/dairy/seeds/spices/matcha...) while your bowel rehabs 
2) It's OKAY to take time away from exercise while you are sick (I still haven't made it back to barre/Pilates yet.. my body hasn't told me it's ready yet!) 3) Become BFF with a board-certified 
gastroenterologist so you have someone to text at 3 AM when you're on the floor of your bathroom whimpering. 
Lucky me, keeping friends from my first hospital dietitian job like these golden geese; but for the rest of ye; it's not a bad idea to cozy up to a GI so you have someone to call (during business hours) to medically guide you through this. Even the most diligent anti-food borne illness folks, like me (using hospital gloves to prep all raw meats, for one), are prey to microorganisms - in fact - it's really THEIR world -- we're just living in it. May you NEVER get struck by what happened to me this week; but if you do -- may you handle it with adequate electrolyte hydration, a bland diet, rest, and medical attention when needed! ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Today is a special and splendid day -- I'm adding back FIBER and DAIRY into my diet after five days of post acute gastroenteritis drama. ๐ŸŽ‰ ICYMI - I did my first IGTV on the subject of gastroenteritis + nutrition a few days back; but to summarize: 1) It's OKAY to eat 'irregular' things (for me, that would be white rice, white potatoes, and no fiber/dairy/seeds/spices/matcha...) while your bowel rehabs 2) It's OKAY to take time away from exercise while you are sick (I still haven't made it back to barre/Pilates yet.. my body hasn't told me it's ready yet!) 3) Become BFF with a board-certified gastroenterologist so you have someone to text at 3 AM when you're on the floor of your bathroom whimpering. Lucky me, keeping friends from my first hospital dietitian job like these golden geese; but for the rest of ye; it's not a bad idea to cozy up to a GI so you have someone to call (during business hours) to medically guide you through this. Even the most diligent anti-food borne illness folks, like me (using hospital gloves to prep all raw meats, for one), are prey to microorganisms - in fact - it's really THEIR world -- we're just living in it. May you NEVER get struck by what happened to me this week; but if you do -- may you handle it with adequate electrolyte hydration, a bland diet, rest, and medical attention when needed! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
#Repost @eatlikemonica 
Sunday Thoughts: Do you NEED to be meal prepping? ๐Ÿค” Or is that a very 2018 'extra' thing? Listen; to each his/her own. If you're meal prepping chicken and lettuce each day -- yeah -- maybe consider... dining out. ๐Ÿฝ
But done right; it can be thrilling and have you access a VARIETY of nutrients cooked/prepared in a VARIETY of different ways; which is one of the major Essence tenets! There are no "rules" -- but if you need inspo, check out our Meal Prep Cocoon on our site; it will give you a weekly grocery list, a cook now vs. cook later guide, and two full days of expandable recipes designed to get you eating a MYRIAD of foods to optimize your nutrition and get you smitten in your kitchen. Poetic rhyming dietitian mic drop. ๐ŸŽค๐Ÿฝ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
#Repost  @eatlikemonica Sunday Thoughts: Do you NEED to be meal prepping? ๐Ÿค” Or is that a very 2018 'extra' thing? Listen; to each his/her own. If you're meal prepping chicken and lettuce each day -- yeah -- maybe consider... dining out. ๐Ÿฝ But done right; it can be thrilling and have you access a VARIETY of nutrients cooked/prepared in a VARIETY of different ways; which is one of the major Essence tenets! There are no "rules" -- but if you need inspo, check out our Meal Prep Cocoon on our site; it will give you a weekly grocery list, a cook now vs. cook later guide, and two full days of expandable recipes designed to get you eating a MYRIAD of foods to optimize your nutrition and get you smitten in your kitchen. Poetic rhyming dietitian mic drop. ๐ŸŽค๐Ÿฝ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
There's no such thing as LUCK at a potluck; you have to put in THOUGHT! ๐Ÿ€๐Ÿ’ญ A lot of folks expect me to roll up with food to their homes, which is a little weird, considering I'm *not* a chef, but when I have, in the past, arrived bearing #EssenceApproved treats -- I have this morbid habit of glossing over anything details about the food; and then confessing when everyone is licking their fingers that THE BROWNIES WERE MADE OF BEANS AND ZUCCHINI. SUCKERS! ๐Ÿคช๐Ÿ˜ฑ
So for the holidays, specifically, most dishes can be #Essenceified. EVERYONE would do well to ditch the vegetable oils and switch to avocado/coconut for baking + cooking (olive oil for low temps!). Drop your planned platter below and we'll do our best to make some butterfly suggestions!๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
There's no such thing as LUCK at a potluck; you have to put in THOUGHT! ๐Ÿ€๐Ÿ’ญ A lot of folks expect me to roll up with food to their homes, which is a little weird, considering I'm *not* a chef, but when I have, in the past, arrived bearing #EssenceApproved  treats -- I have this morbid habit of glossing over anything details about the food; and then confessing when everyone is licking their fingers that THE BROWNIES WERE MADE OF BEANS AND ZUCCHINI. SUCKERS! ๐Ÿคช๐Ÿ˜ฑ So for the holidays, specifically, most dishes can be #Essenceified . EVERYONE would do well to ditch the vegetable oils and switch to avocado/coconut for baking + cooking (olive oil for low temps!). Drop your planned platter below and we'll do our best to make some butterfly suggestions!๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Oh, you took probiotics for a week during your course of antibiotics? Pin a rose on your nose. ๐Ÿ™„๐ŸŒน
Probiotic supplementation is oftentimes a PERMANENT sitch, butterflies! ๐Ÿ™€
Something like a single course of antibiotics can disturb your microbiome PERMANENTLY (if you didnโ€™t catch my #nonfoodrant about this on my Instastory last week.. sad times). @biokult_usa will be with me until death do us part. ๐Ÿ™โค๏ธ
Lifestyle changes are meant to be as long as Iโ€™ll love food puns - FOREVER. 
Oh, and pop all the proebs (cute abbrev for probiotics, no?) you want ๐Ÿ’Š, but if the rest of your food intake/movement/relationship with food/social life/stress/sleep is off kilter; wellness will allude you. Essence dietitians often give a stern sleep lecture (@eatlikemichele) along with their food wisdom. 
May your biome be as happy as we are when a client tells us weโ€™ve TRANSFORMED THEIR LIFE ๐Ÿฆ‹ and yes, halfway through this video you will notice that I do indeed have a left arm ๐Ÿ’ช๐Ÿป #EatLikeMonica #EssenceNutrition #WisdomWednesday #BiokultPartner
Oh, you took probiotics for a week during your course of antibiotics? Pin a rose on your nose. ๐Ÿ™„๐ŸŒน Probiotic supplementation is oftentimes a PERMANENT sitch, butterflies! ๐Ÿ™€ Something like a single course of antibiotics can disturb your microbiome PERMANENTLY (if you didnโ€™t catch my #nonfoodrant  about this on my Instastory last week.. sad times). @biokult_usa will be with me until death do us part. ๐Ÿ™โค๏ธ Lifestyle changes are meant to be as long as Iโ€™ll love food puns - FOREVER. Oh, and pop all the proebs (cute abbrev for probiotics, no?) you want ๐Ÿ’Š, but if the rest of your food intake/movement/relationship with food/social life/stress/sleep is off kilter; wellness will allude you. Essence dietitians often give a stern sleep lecture (@eatlikemichele) along with their food wisdom. May your biome be as happy as we are when a client tells us weโ€™ve TRANSFORMED THEIR LIFE ๐Ÿฆ‹ and yes, halfway through this video you will notice that I do indeed have a left arm ๐Ÿ’ช๐Ÿป #EatLikeMonica  #EssenceNutrition  #WisdomWednesday  #BiokultPartner 
..umm.. I'M 3๏ธโƒฃ0๏ธโƒฃ?! Sunrise, sunset. 
It's crazy to think that you have ONE body your entire life.๐Ÿ˜ฑ The things I put into and DID to my body for the past THIRTY years are something I STILL carry with me. ๐Ÿง
Insane.๐Ÿคฏ
I battered this poor shell pretty hard in high school and college before I became a butterfly and started nourishing my body AND mind with food; and not moralizing, demonizing, or deifying food. 
Your food mood is so sacred to honor and acknowledge; that's why diet dogma is so repugnant to us at Essence. ๐Ÿง˜โ€โ™€๏ธ
Anyways, I'm the birthday butterfly today; and I'll be mindfully indulging on all the treats YOU SENT TO MY OFFICE, RIGHT? ๐ŸŽ‚๐ŸŽ‰๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #AlmondCroissants #StrawberryRhubarbPie #SweetPotatoFries #Figs #Mango #FrenchCheeses #ForeignYogurts
..umm.. I'M 3๏ธโƒฃ0๏ธโƒฃ?! Sunrise, sunset. It's crazy to think that you have ONE body your entire life.๐Ÿ˜ฑ The things I put into and DID to my body for the past THIRTY years are something I STILL carry with me. ๐Ÿง Insane.๐Ÿคฏ I battered this poor shell pretty hard in high school and college before I became a butterfly and started nourishing my body AND mind with food; and not moralizing, demonizing, or deifying food. Your food mood is so sacred to honor and acknowledge; that's why diet dogma is so repugnant to us at Essence. ๐Ÿง˜โ€โ™€๏ธ Anyways, I'm the birthday butterfly today; and I'll be mindfully indulging on all the treats YOU SENT TO MY OFFICE, RIGHT? ๐ŸŽ‚๐ŸŽ‰๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #AlmondCroissants  #StrawberryRhubarbPie  #SweetPotatoFries  #Figs  #Mango  #FrenchCheeses  #ForeignYogurts 
It's #AskMonicaMonday! 
@adriberacha writes in, "Talk to me about white potatoes." ๐Ÿฅ”

PO-TA-TTTOOOOO ๐Ÿฅ” (Minions!!) ๐Ÿคช
So this tuber has kept nations running (๐Ÿ‡ฎ๐Ÿ‡ช) and deserves more credit than the shade it gets. Even white potatoes [depends which variety; there are also purple and red which we consider "white" because of their flesh) do pack fiber (~5 g per potato), protein (~4 g per potato), potassium, Vitamin C, Vitamin B6, magnesium, and a bit of iron. So there is NUTRITION in there (if you keep the skin on!) So along comes everyone switching to sweet potatoes, which do tend to have fewer k-cals than white (~60 kcal less) and 24 g CHO instead of 37, which is ~1 slice of bread, but a WHAMMY more of Vitamin A and a bit more manganese. They actually have LESS potassium, magnesium, and folate than their white counterparts. All potatoes contain resistant starch, which, like fiber, doesn't digest and contributes to a healthy MICROBIOME by producing SCFAs (short chain fatty acids) through their fermentation. BOTH white and sweet potatoes are NUTRIENT-DENSE! NUTRITIOUS doesn't always equate with APPROPRIATE FOR WEIGHT LOSS. THERE'S the rub. Some folks are sensitive to carbohydrate and find it causes weight gain or inhibits weight loss. So if you're loading up on sweet potatoes; remember; carbohydrate metabolism may not respect that choice. VARIETY of nutrient access is key; so we would tell you to eat both, if you're not a weight management client, and we would encourage hearty consumption for more active individuals with increased needs. Move beyond "good" and "bad" extremist sorting and be inclusive! #NoPotatoracism ๐Ÿฅ”๐Ÿ™…๐Ÿปโ€โ™€๏ธ
OH and #succESSENCE tip: if you refrigerate your potatoes after cooking, some of the starch may not get so absorbed by your body; so a little trick if you're looking to skirt around some carbs. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
It's #AskMonicaMonday ! @adriberacha writes in, "Talk to me about white potatoes." ๐Ÿฅ” PO-TA-TTTOOOOO ๐Ÿฅ” (Minions!!) ๐Ÿคช So this tuber has kept nations running (๐Ÿ‡ฎ๐Ÿ‡ช) and deserves more credit than the shade it gets. Even white potatoes [depends which variety; there are also purple and red which we consider "white" because of their flesh) do pack fiber (~5 g per potato), protein (~4 g per potato), potassium, Vitamin C, Vitamin B6, magnesium, and a bit of iron. So there is NUTRITION in there (if you keep the skin on!) So along comes everyone switching to sweet potatoes, which do tend to have fewer k-cals than white (~60 kcal less) and 24 g CHO instead of 37, which is ~1 slice of bread, but a WHAMMY more of Vitamin A and a bit more manganese. They actually have LESS potassium, magnesium, and folate than their white counterparts. All potatoes contain resistant starch, which, like fiber, doesn't digest and contributes to a healthy MICROBIOME by producing SCFAs (short chain fatty acids) through their fermentation. BOTH white and sweet potatoes are NUTRIENT-DENSE! NUTRITIOUS doesn't always equate with APPROPRIATE FOR WEIGHT LOSS. THERE'S the rub. Some folks are sensitive to carbohydrate and find it causes weight gain or inhibits weight loss. So if you're loading up on sweet potatoes; remember; carbohydrate metabolism may not respect that choice. VARIETY of nutrient access is key; so we would tell you to eat both, if you're not a weight management client, and we would encourage hearty consumption for more active individuals with increased needs. Move beyond "good" and "bad" extremist sorting and be inclusive! #NoPotatoracism  ๐Ÿฅ”๐Ÿ™…๐Ÿปโ€โ™€๏ธ OH and #succESSENCE  tip: if you refrigerate your potatoes after cooking, some of the starch may not get so absorbed by your body; so a little trick if you're looking to skirt around some carbs. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Sunday Thoughts: Do you NEED to be meal prepping? ๐Ÿค” Or is that a very 2018 'extra' thing? Listen; to each his/her own. If you're meal prepping chicken and lettuce each day -- yeah -- maybe consider... dining out. ๐Ÿฝ
But done right; it can be thrilling and have you access a VARIETY of nutrients cooked/prepared in a VARIETY of different ways; which is one of the major Essence tenets! There are no "rules" -- but if you need inspo, check out our Meal Prep Cocoon on our site; it will give you a weekly grocery list, a cook now vs. cook later guide, and two full days of expandable recipes designed to get you eating a MYRIAD of foods to optimize your nutrition and get you smitten in your kitchen. Poetic rhyming dietitian mic drop. ๐ŸŽค๐Ÿฝ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Sunday Thoughts: Do you NEED to be meal prepping? ๐Ÿค” Or is that a very 2018 'extra' thing? Listen; to each his/her own. If you're meal prepping chicken and lettuce each day -- yeah -- maybe consider... dining out. ๐Ÿฝ But done right; it can be thrilling and have you access a VARIETY of nutrients cooked/prepared in a VARIETY of different ways; which is one of the major Essence tenets! There are no "rules" -- but if you need inspo, check out our Meal Prep Cocoon on our site; it will give you a weekly grocery list, a cook now vs. cook later guide, and two full days of expandable recipes designed to get you eating a MYRIAD of foods to optimize your nutrition and get you smitten in your kitchen. Poetic rhyming dietitian mic drop. ๐ŸŽค๐Ÿฝ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
HUGE NIGHT OUT ๐Ÿธ 
THANKSGIVING WEEKEND IN MIAMIII WWOOOOOO! ๐ŸŽ‰ (I'm in bed by 9 PM.) ๐Ÿฆƒ
BUT if you are choosing to get festive tonight -- drink MINDFULLY. There is no "ideal" drink. Alcohol is a toxin. We are not temperance activitists, but like, you can't deny that alcohol is not a "health" thing. It's a human, fun thing. 
So "technically" the most "unadulterated" and #EssenceApproved drinks would be wine, champs, Prosecco, and any clear spirit with club soda / herbs / lime/lemon. ๐Ÿธย ย But PORTION control (and again, mindfulness) with booze is something to cheers here. 
7 vodka sodas does not a healthy night make. 
MY drink of choice is whiskey with soda, because I LOVEEE the taste; so choose your favorite spirit; jazz it up with herbs / spices/lemon / lime (or drink it neat like a boss), or have a glass of your fav fermented grape. L'chaim. ๐Ÿฅƒ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
HUGE NIGHT OUT ๐Ÿธ THANKSGIVING WEEKEND IN MIAMIII WWOOOOOO! ๐ŸŽ‰ (I'm in bed by 9 PM.) ๐Ÿฆƒ BUT if you are choosing to get festive tonight -- drink MINDFULLY. There is no "ideal" drink. Alcohol is a toxin. We are not temperance activitists, but like, you can't deny that alcohol is not a "health" thing. It's a human, fun thing. So "technically" the most "unadulterated" and #EssenceApproved  drinks would be wine, champs, Prosecco, and any clear spirit with club soda / herbs / lime/lemon. ๐Ÿธย ย But PORTION control (and again, mindfulness) with booze is something to cheers here. 7 vodka sodas does not a healthy night make. MY drink of choice is whiskey with soda, because I LOVEEE the taste; so choose your favorite spirit; jazz it up with herbs / spices/lemon / lime (or drink it neat like a boss), or have a glass of your fav fermented grape. L'chaim. ๐Ÿฅƒ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
BLACK FRIDAY. It's a marathon, not a sprint, people. Pace yoself. ๐Ÿ›
"But I feel like I'm always snacking. Is that bad?" I mean, don't forget MEALS. Snacks put the FUN in FUNCTIONAL; they provide nourishment and nutrition IN BETWEEN meals, not INSTEAD of. 
If you're grazing all day, you might not be getting enough / the correct nutrients if we were to tally you up at the end of the day (which we do, for all Essence On Demand clients who meal log with us!) ๐Ÿ˜‰
SO; pack your #EssenceApproved snacks in your shopping bags today; and if you find Manuka honey on sale; holler. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
BLACK FRIDAY. It's a marathon, not a sprint, people. Pace yoself. ๐Ÿ› "But I feel like I'm always snacking. Is that bad?" I mean, don't forget MEALS. Snacks put the FUN in FUNCTIONAL; they provide nourishment and nutrition IN BETWEEN meals, not INSTEAD of. If you're grazing all day, you might not be getting enough / the correct nutrients if we were to tally you up at the end of the day (which we do, for all Essence On Demand clients who meal log with us!) ๐Ÿ˜‰ SO; pack your #EssenceApproved  snacks in your shopping bags today; and if you find Manuka honey on sale; holler. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
#Thanksgiving usually falls around my birthday, which traditionally made it my favorite holiday, except I used to use it as a socially acceptable excuse to binge. 10 corn muffins? Why not? It's Thanksgiving. ๐Ÿฆƒ 
Your Mindful and Intuitive Eating strategies still ring true at holidays / special occasions. Don't starve yourself before you roll up. 
Choose your treats mindfully. 
Fill up on nourishing foods, and also a couple fun ones. Enjoy and savor. 
And the next day? Back to butterfly business as usual. ๐Ÿฆ‹
For more Thanksgiving #EssenceApproved turkey tricks: check out our VINTAGE blog from waaay back in the beginning of Essence! ๐Ÿฆƒ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
#Thanksgiving  usually falls around my birthday, which traditionally made it my favorite holiday, except I used to use it as a socially acceptable excuse to binge. 10 corn muffins? Why not? It's Thanksgiving. ๐Ÿฆƒ Your Mindful and Intuitive Eating strategies still ring true at holidays / special occasions. Don't starve yourself before you roll up. Choose your treats mindfully. Fill up on nourishing foods, and also a couple fun ones. Enjoy and savor. And the next day? Back to butterfly business as usual. ๐Ÿฆ‹ For more Thanksgiving #EssenceApproved  turkey tricks: check out our VINTAGE blog from waaay back in the beginning of Essence! ๐Ÿฆƒ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
๐Ÿฆƒ How to Have a MINDFUL merry Thanksgiving ๐Ÿฆƒ 
Itโ€™s easy to get wrapped up in the anxiety surrounding the pressure to overindulge; or to restrict and deprive yourself. 
Balance your biome AND your brain 
with @biokult_usa, plenty of fermented foods on your plate (yogurt instead of sour cream, garnishes of plenty of pickled veggies, kraut, and kimchi, and maybe some tempeh stuffing. This is 2018; gone are the days of making stuffing from a box bc you are not an astronaut!)! Build your plate with foods you love, savor every bite, and yeah - have veggies because theyโ€™re delicious and awesome but also have a piece of your fav pie (mine is pecan. For the record @madrugabakery) because itโ€™s OKAY to eat for pleasure AND nourishment. 
Donโ€™t feel compelled to load up on seconds JUST because everyone else is like some kind of Spartan eating tournament. If you build a mindful, conscious plate โ€” youโ€™ll often find you gave yourself just what you needed, if you TRUST yourself. Youโ€™re by no means married to your portions, but all food decisions you make should be CONSCIOUS and calm.

This is a new language of mindful + intuitive eating for some of you. Itโ€™s cool. Essence RDs will be your new language sherpas as we teach you our ๐Ÿฆ‹ ways.

Merry mindful Thanksgiving to your gorgeous unique microbiomes ๐Ÿฆ  
#EatLikeMonica #EssenceNutrition #biokultpartner #ad #sponsored
๐Ÿฆƒ How to Have a MINDFUL merry Thanksgiving ๐Ÿฆƒ Itโ€™s easy to get wrapped up in the anxiety surrounding the pressure to overindulge; or to restrict and deprive yourself. Balance your biome AND your brain with @biokult_usa, plenty of fermented foods on your plate (yogurt instead of sour cream, garnishes of plenty of pickled veggies, kraut, and kimchi, and maybe some tempeh stuffing. This is 2018; gone are the days of making stuffing from a box bc you are not an astronaut!)! Build your plate with foods you love, savor every bite, and yeah - have veggies because theyโ€™re delicious and awesome but also have a piece of your fav pie (mine is pecan. For the record @madrugabakery) because itโ€™s OKAY to eat for pleasure AND nourishment. Donโ€™t feel compelled to load up on seconds JUST because everyone else is like some kind of Spartan eating tournament. If you build a mindful, conscious plate โ€” youโ€™ll often find you gave yourself just what you needed, if you TRUST yourself. Youโ€™re by no means married to your portions, but all food decisions you make should be CONSCIOUS and calm. This is a new language of mindful + intuitive eating for some of you. Itโ€™s cool. Essence RDs will be your new language sherpas as we teach you our ๐Ÿฆ‹ ways. Merry mindful Thanksgiving to your gorgeous unique microbiomes ๐Ÿฆ  #EatLikeMonica  #EssenceNutrition  #biokultpartner  #ad  #sponsored 
MAJOR @TheNutraMilk SALEEEE EVENT. ๐Ÿ›๐Ÿ›’๐Ÿฅ›๐Ÿฅœ
Can't divulge the exact details until Friday @ 12am EST via my stories (lezzbehonest, I'll be asleep x 3 hours by then) but keep your eyes (and your pistachios) peeled on my stories for your golden opportunity to finally have my most favorite kitchen machine that finally allowed me to stop spending 23 dollars a jar on cashew butter; and make MY OWN with LITERALLY 2 button pushes and no soaking/gross cheese cloth situations. 
Homemade pumpkin pie spiced pecan cacao milk? Yep. ๐Ÿฅ›๐Ÿฅœ
Coming to a refrigerator near you. ๐Ÿ›๐Ÿ›’๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #NutramilkPartner #Sponsored
MAJOR @TheNutraMilk SALEEEE EVENT. ๐Ÿ›๐Ÿ›’๐Ÿฅ›๐Ÿฅœ Can't divulge the exact details until Friday @ 12am EST via my stories (lezzbehonest, I'll be asleep x 3 hours by then) but keep your eyes (and your pistachios) peeled on my stories for your golden opportunity to finally have my most favorite kitchen machine that finally allowed me to stop spending 23 dollars a jar on cashew butter; and make MY OWN with LITERALLY 2 button pushes and no soaking/gross cheese cloth situations. Homemade pumpkin pie spiced pecan cacao milk? Yep. ๐Ÿฅ›๐Ÿฅœ Coming to a refrigerator near you. ๐Ÿ›๐Ÿ›’๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #NutramilkPartner  #Sponsored 
It's #AskMonicamonday! ๐Ÿฆ‹ 
One of my delightful former coworkers at the hospital texted me to ask about LECTINS! Is this fear mongering, or should you legit be LEERY OF LECTINS? ๐Ÿค”

Lectins are a type of proteins that bind to carbohydrates. They are present in many plants (beans, grains, potatoes, tomatoes, eggplant) and dairy as a natural defense mechanism against predators (they can be toxic to animals). ๐Ÿฆ  They're sometimes referred to as anti-nutrients, since they can reduce the body's ability to absorb nutrients (but rather INsignificantly, in most cases). Lectins also agglutinate red blood cells. ๐Ÿงฌ

The "argument" is that lectins can alter the metabolic function of sugars in the body unfavorable. But there exists no adequate research to make any conclusions of this sort. And cutting out beans (which are so nutrient-dense and contain vital prebiotic fibers) is likely unwise advice. Cooking and sprouting beans (soaking them overnight) reduces most lectins (I mean, you wouldn't eat RAW beans, we hope). ๐Ÿ˜’

We've evolved, as humans, to be able to tolerate lectins. Otherwise - we'd all be dead by now as soon as we touched a dollop of hummus. ๐Ÿ˜‹

Adopting a diet that eliminates lectins may alter nutrient absorption and result in severe nutrient deficiencies and gut dysbiosis. 
Why don't we channel our #EssenceEnergy into cutting back on white flour, instead of beating up beans? ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
It's #AskMonicamonday ! ๐Ÿฆ‹ One of my delightful former coworkers at the hospital texted me to ask about LECTINS! Is this fear mongering, or should you legit be LEERY OF LECTINS? ๐Ÿค” Lectins are a type of proteins that bind to carbohydrates. They are present in many plants (beans, grains, potatoes, tomatoes, eggplant) and dairy as a natural defense mechanism against predators (they can be toxic to animals). ๐Ÿฆ  They're sometimes referred to as anti-nutrients, since they can reduce the body's ability to absorb nutrients (but rather INsignificantly, in most cases). Lectins also agglutinate red blood cells. ๐Ÿงฌ The "argument" is that lectins can alter the metabolic function of sugars in the body unfavorable. But there exists no adequate research to make any conclusions of this sort. And cutting out beans (which are so nutrient-dense and contain vital prebiotic fibers) is likely unwise advice. Cooking and sprouting beans (soaking them overnight) reduces most lectins (I mean, you wouldn't eat RAW beans, we hope). ๐Ÿ˜’ We've evolved, as humans, to be able to tolerate lectins. Otherwise - we'd all be dead by now as soon as we touched a dollop of hummus. ๐Ÿ˜‹ Adopting a diet that eliminates lectins may alter nutrient absorption and result in severe nutrient deficiencies and gut dysbiosis. Why don't we channel our #EssenceEnergy  into cutting back on white flour, instead of beating up beans? ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
I've heard that people get 3-4 colds per year "on average" ๐Ÿคง (can an MD please confirm?!) which means at any given time, you probably know someone fighting off a rhinovirus (that's the family name for cold viruses, thank goodness, I've been dying to use this ๐Ÿฆ). What to eat/drink when you're sick? ๐ŸคงREST. I'm really bad at this. But your body needs to divert its energy to HEALING, not WORKING. ๐ŸคงFLUIDS. Water, tea, milk, etc. You don't need an oral rehydration solution (aka Pedialyte/ Gatorade) unless you have a lot of diarrhea/vomiting (uncommon with the common cold!). ๐ŸคงPROTEIN. Your protein needs are actually slightly elevated when you're sick, so don't just nibble on crackers. Think eggs, chicken, bone broth (especially healing to the gut lining, and also a source of FLUIDS!), organic tempeh, fish, etc. ๐ŸคงHerbs; y'all know I am conservative AF with supplements; but there is some nice research on zinc (careful with dosing; diarrhea city), elderberry, fresh (NOT PILLS) oregano, ginger, turmeric, garlic, and cayenne. If you want to take a 'shot' of lemon juice with all of that in there -- hey -- can only hurt if you have reflux. ๐ŸคงPLENTY of fresh fruit + veg; not just for Vitamin C, but all the other important vitamins/minerals out there to help your immune system! ๐ŸคงManuka honey; SO soothing on a sore throat; and potentially immunomoduating, and also incredibly delicious. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
I've heard that people get 3-4 colds per year "on average" ๐Ÿคง (can an MD please confirm?!) which means at any given time, you probably know someone fighting off a rhinovirus (that's the family name for cold viruses, thank goodness, I've been dying to use this ๐Ÿฆ). What to eat/drink when you're sick? ๐ŸคงREST. I'm really bad at this. But your body needs to divert its energy to HEALING, not WORKING. ๐ŸคงFLUIDS. Water, tea, milk, etc. You don't need an oral rehydration solution (aka Pedialyte/ Gatorade) unless you have a lot of diarrhea/vomiting (uncommon with the common cold!). ๐ŸคงPROTEIN. Your protein needs are actually slightly elevated when you're sick, so don't just nibble on crackers. Think eggs, chicken, bone broth (especially healing to the gut lining, and also a source of FLUIDS!), organic tempeh, fish, etc. ๐ŸคงHerbs; y'all know I am conservative AF with supplements; but there is some nice research on zinc (careful with dosing; diarrhea city), elderberry, fresh (NOT PILLS) oregano, ginger, turmeric, garlic, and cayenne. If you want to take a 'shot' of lemon juice with all of that in there -- hey -- can only hurt if you have reflux. ๐ŸคงPLENTY of fresh fruit + veg; not just for Vitamin C, but all the other important vitamins/minerals out there to help your immune system! ๐ŸคงManuka honey; SO soothing on a sore throat; and potentially immunomoduating, and also incredibly delicious. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Is there anything more festive than soup? ๐Ÿฅฃ
Other than the soup splatter I always inevitably get on my white pants? (What...it's ART!) FEAST your eyes on this @delmontefresh tropical red pepper, tomato, and coconut soup. ๐ŸŒถ๐Ÿ…๐ŸฅฅCombining fiber, fat, and flavor is a reason for the season. Enjoy it hot (as it is STILL HOT OUTSIDE), or enjoy it chilled like a gazpacho. 
Either way, you'll *enjoy* it. 
Head to Del Monte's Instagram page for the recipe. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
#DelMonteFreshPartner #YesSoupForYou #SoupedUp
Is there anything more festive than soup? ๐Ÿฅฃ Other than the soup splatter I always inevitably get on my white pants? (What...it's ART!) FEAST your eyes on this @delmontefresh tropical red pepper, tomato, and coconut soup. ๐ŸŒถ๐Ÿ…๐ŸฅฅCombining fiber, fat, and flavor is a reason for the season. Enjoy it hot (as it is STILL HOT OUTSIDE), or enjoy it chilled like a gazpacho. Either way, you'll *enjoy* it. Head to Del Monte's Instagram page for the recipe. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #DelMonteFreshPartner  #YesSoupForYou  #SoupedUp 
If I don't respond to your texts/emails/DMs today with lightning speed, as I am wont to do, it's because I am seeing like, 20 employees at my FAVORITE corporate wellness client rapid fire today all in a row, many hours straight. 
These little consults "on the fly" as we call them are real neat because: 
1) Employees feel like they are receiving individualized, compassionate, personal nutrition care -- BECAUSE THEY ARE! 
2) It's down and dirty and quick because a regular session is 60-90 minutes! Our Essence #WellnessWonders is ripe and ready to invade YOUR office.
DM us with your email; we'll send our deck on over (because we have a deck! Professional AF!) ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #madsfacetho
If I don't respond to your texts/emails/DMs today with lightning speed, as I am wont to do, it's because I am seeing like, 20 employees at my FAVORITE corporate wellness client rapid fire today all in a row, many hours straight. These little consults "on the fly" as we call them are real neat because: 1) Employees feel like they are receiving individualized, compassionate, personal nutrition care -- BECAUSE THEY ARE! 2) It's down and dirty and quick because a regular session is 60-90 minutes! Our Essence #WellnessWonders  is ripe and ready to invade YOUR office. DM us with your email; we'll send our deck on over (because we have a deck! Professional AF!) ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #madsfacetho 
Gobble up an #EssenceApproved Thanksgiving Survival Guide with
@delmontefresh and me TONIGHT on Facebook Live at 8:30 PM. ๐Ÿฆƒ ๐Ÿคฉ
We'll try not to ruffle any turkey feathers with our fabulous classic recipe
swaps all dressed up with SOME FABULOUS PLACE to go (your kitchen). ๐Ÿด 
You'll be able to comment live and ask me alllllll the Thanksgiving
questions ๐Ÿคฏ
Tune in ๐Ÿ“บ via the link in my bio!
๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #DelMonteFreshPartner #EssenceLovesDelMonteFresh
Gobble up an #EssenceApproved  Thanksgiving Survival Guide with @delmontefresh and me TONIGHT on Facebook Live at 8:30 PM. ๐Ÿฆƒ ๐Ÿคฉ We'll try not to ruffle any turkey feathers with our fabulous classic recipe swaps all dressed up with SOME FABULOUS PLACE to go (your kitchen). ๐Ÿด You'll be able to comment live and ask me alllllll the Thanksgiving questions ๐Ÿคฏ Tune in ๐Ÿ“บ via the link in my bio! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #DelMonteFreshPartner  #EssenceLovesDelMonteFresh 
My tombstone may very well read: โ€œKEFIR KWEEN.โ€ โšฐ I am the biggest hawker of kefir. I get a rush of delights introducing clients and friends to this divine Middle Eastern fermented food; teeming with a unique profile of beneficial microorganisms (probiotics) that I know will become BFF (best fermented friends) with the microorganisms ๐Ÿฆ  in my gut from my @biokult_usa capsules. Kefir is my favorite dairy (sorry, cheese, love u 2 tho) because itโ€™s a protein powerhouse, rocks the calcium + Vitamin D game, ANDDD boasts different (and some argue โ€œmore diverseโ€) probiotics than yogurt. AND since all the bacteria got hangry and ate up all the lactose during the fermentation process, kefir is naturally lactose free and therefore well tolerated by those who are lactatially impaired. Always choose a plain (NUDE FOODS!!) variety of kefir- and volume on ๐ŸŽถ to learn how to make your OWN kefir. Oh, and lots of #LabnehLove also- labneh is kefir cheese and a #SephardicStaple that is a FABULOUS cream cheese swap, since you get no weird fillers like in a lot of commercial cream cheese AND the bonus of probiotics. ๐Ÿฆ‹#BiokultPartner #EssenceNutrition #EatLikeMonica
My tombstone may very well read: โ€œKEFIR KWEEN.โ€ โšฐ I am the biggest hawker of kefir. I get a rush of delights introducing clients and friends to this divine Middle Eastern fermented food; teeming with a unique profile of beneficial microorganisms (probiotics) that I know will become BFF (best fermented friends) with the microorganisms ๐Ÿฆ  in my gut from my @biokult_usa capsules. Kefir is my favorite dairy (sorry, cheese, love u 2 tho) because itโ€™s a protein powerhouse, rocks the calcium + Vitamin D game, ANDDD boasts different (and some argue โ€œmore diverseโ€) probiotics than yogurt. AND since all the bacteria got hangry and ate up all the lactose during the fermentation process, kefir is naturally lactose free and therefore well tolerated by those who are lactatially impaired. Always choose a plain (NUDE FOODS!!) variety of kefir- and volume on ๐ŸŽถ to learn how to make your OWN kefir. Oh, and lots of #LabnehLove  also- labneh is kefir cheese and a #SephardicStaple  that is a FABULOUS cream cheese swap, since you get no weird fillers like in a lot of commercial cream cheese AND the bonus of probiotics. ๐Ÿฆ‹#BiokultPartner  #EssenceNutrition  #EatLikeMonica 
It's an AQUATIC #AskMonicaMonday today as we discuss all things HYDRATION per our ๐Ÿฆ‹ friend @evemendal
"HOW MUCH fluid do you need?" ๐Ÿšฐ๐Ÿ’ฆ
Well. This is a highly individualized calculation. 
In the hospital, Essence RDs relied on some formulas factoring in age (you require less fluid as you age; but old folks actually can lose thirst mechanism and become easily dehydrated), body weight, kcals consumed (or being "fed" via tube or line), disease state, and possible fluid restriction. For you healthy, ambulatory adult folk (there are different formulas for pediatrics), you're probably good at 25-30 mL/kg. NOTE: fruits and veg can count towards your fluid goal; since they're mostly water, and so do milk/coffee/tea/sparkling water/juice (ew juice). We set most of our butterfly client fluid goals somewhere between 2-3 liters per day. Weather and activity are factors here as well. 
A nice indicator of hydration is light yellow to clear urine. 
Sip, don't chug, for optimal hydration. Getting enough fluid is usually a matter of habit. 
Get yourself a fancy large 1-2 liter bottle/jug to take to work or school. Set alarms on your phone every hour to drink. OR there's even bottles like @hidratespark that CONNECT to your phone and remind you to drink. We also recommend this cute lil' app called PlantNanny, which allows you to water a virtual garden as you log your fluid intake.
Do you need anything other than water? Probably not. MOST individuals meet hydration needs with good 'ol H2O. Some folks are salt sweaters or have super low blood pressure, and need a little electrolyte boost. Athletes also can use some supplemental salts / electrolytes in certain situations. DM us for our recs for those products. "BUT MONICA, I HATE WATER." I feel you. I was actually the same way! I've TRAINED my BRAIN to sip water all day. ๐Ÿง ๐Ÿ’ง
No, you're not allowed to drop weird chemical colors and additives (even ones with cute " all natural" marketing and Stevia) into your water. This will just feed your need for sweet. You CAN infuse  your water with ANY fruit/veg/herb/spice. Frozen cherries + rosemary are a fav of mine. You're not getting around it; you HAVE to drink water somehow. ๐Ÿฆ‹
It's an AQUATIC #AskMonicaMonday  today as we discuss all things HYDRATION per our ๐Ÿฆ‹ friend @evemendal "HOW MUCH fluid do you need?" ๐Ÿšฐ๐Ÿ’ฆ Well. This is a highly individualized calculation. In the hospital, Essence RDs relied on some formulas factoring in age (you require less fluid as you age; but old folks actually can lose thirst mechanism and become easily dehydrated), body weight, kcals consumed (or being "fed" via tube or line), disease state, and possible fluid restriction. For you healthy, ambulatory adult folk (there are different formulas for pediatrics), you're probably good at 25-30 mL/kg. NOTE: fruits and veg can count towards your fluid goal; since they're mostly water, and so do milk/coffee/tea/sparkling water/juice (ew juice). We set most of our butterfly client fluid goals somewhere between 2-3 liters per day. Weather and activity are factors here as well. A nice indicator of hydration is light yellow to clear urine. Sip, don't chug, for optimal hydration. Getting enough fluid is usually a matter of habit. Get yourself a fancy large 1-2 liter bottle/jug to take to work or school. Set alarms on your phone every hour to drink. OR there's even bottles like @hidratespark that CONNECT to your phone and remind you to drink. We also recommend this cute lil' app called PlantNanny, which allows you to water a virtual garden as you log your fluid intake. Do you need anything other than water? Probably not. MOST individuals meet hydration needs with good 'ol H2O. Some folks are salt sweaters or have super low blood pressure, and need a little electrolyte boost. Athletes also can use some supplemental salts / electrolytes in certain situations. DM us for our recs for those products. "BUT MONICA, I HATE WATER." I feel you. I was actually the same way! I've TRAINED my BRAIN to sip water all day. ๐Ÿง ๐Ÿ’ง No, you're not allowed to drop weird chemical colors and additives (even ones with cute " all natural" marketing and Stevia) into your water. This will just feed your need for sweet. You CAN infuse your water with ANY fruit/veg/herb/spice. Frozen cherries + rosemary are a fav of mine. You're not getting around it; you HAVE to drink water somehow. ๐Ÿฆ‹
I tend to make things crystal clear ๐Ÿ’Ž here on the 'gram; so you probably know by now that:
1) I don't use recipes because rules seem superfluous to me.
2) I'm not vegan .
3) I would never define myself by HOW I eat; I'll define myself by the legacy I left as a human/wife/dog mom. ๐Ÿถ
๐Ÿ‘ฐ๐Ÿป But today, I'm supporting one of my fav chef gals (somehow I have like 8 chef friends??) at Seed Food and Wine Festival and braving the pureed cashews and dates (you know a lot of vegan food is like, heavy on the cashews and dates) to watch her soar and enjoy a plant-based meal, hopefully with more veg than sweets. 
@thecookingcollaborative ; you make me proud, FEED ME! ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
I tend to make things crystal clear ๐Ÿ’Ž here on the 'gram; so you probably know by now that: 1) I don't use recipes because rules seem superfluous to me. 2) I'm not vegan . 3) I would never define myself by HOW I eat; I'll define myself by the legacy I left as a human/wife/dog mom. ๐Ÿถ ๐Ÿ‘ฐ๐Ÿป But today, I'm supporting one of my fav chef gals (somehow I have like 8 chef friends??) at Seed Food and Wine Festival and braving the pureed cashews and dates (you know a lot of vegan food is like, heavy on the cashews and dates) to watch her soar and enjoy a plant-based meal, hopefully with more veg than sweets. @thecookingcollaborative ; you make me proud, FEED ME! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
WHO WANTS PROSECCO AND PILATES?! ๐Ÿฅ‚๐Ÿ’ช
Don't fall off your reformer in a tizzy. Prosecco nโ€™ Pilates @breathepilatesmiami is happening faster than a jack knife (Pilates jokes) Sunday, November 17th at 3 PM! ๐Ÿง˜โ€โ™€๏ธ๐Ÿง˜โ€โ™‚๏ธ
Join me for some brunch sips and nutrition tips; Iโ€™ll be speaking Breathe Pilates about how to slide down chimneys with ease this  holiday season with a Holiday Nutrition Survival Guide at this lovely Pilates joint (that helps us loosen up our own joints). ๐Ÿ’ช
Theyโ€™ll be #EssenceApproved snacks, of course. Last year, @gretchenwagoner dazzled my butterfly wings off with her raw-vocado mousse. 
Grab a slot! Space is limited. DM @BreathePilatesMiami to RSVP! ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
WHO WANTS PROSECCO AND PILATES?! ๐Ÿฅ‚๐Ÿ’ช Don't fall off your reformer in a tizzy. Prosecco nโ€™ Pilates @breathepilatesmiami is happening faster than a jack knife (Pilates jokes) Sunday, November 17th at 3 PM! ๐Ÿง˜โ€โ™€๏ธ๐Ÿง˜โ€โ™‚๏ธ Join me for some brunch sips and nutrition tips; Iโ€™ll be speaking Breathe Pilates about how to slide down chimneys with ease this holiday season with a Holiday Nutrition Survival Guide at this lovely Pilates joint (that helps us loosen up our own joints). ๐Ÿ’ช Theyโ€™ll be #EssenceApproved  snacks, of course. Last year, @gretchenwagoner dazzled my butterfly wings off with her raw-vocado mousse. Grab a slot! Space is limited. DM @BreathePilatesMiami to RSVP! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
My husband and I switch off weekly Shabbat dinners with our parents โœก๏ธ (#blessed to have both sets in Miami always ripe for dog-sitting Mads) but tonight, Daddy Auslander wanted to dine out at steak house with a reputation for not being so #EssenceApproved. Should I bail? NO! Part of "normal eating" is accepting that being a social butterfly / human entails "imperfect" food situations - and that's AWESOME. ๐Ÿ‘
What can you do to quell your nerves if you're about to dine out at a restaurant known for decadence? Put yourself at ease and do what I do -- peep the menu beforehand. Most restaurants publish their menus online these days, so go ahead, take a gander, and make some preliminary decisions about what looks tasty and nourishing. 
Trust me, there will be vegetables at these restaurants. 
You'll find them.
You'll eat them. 
You'll pair them with something a little "off the beaten path" for you (I am OBV getting this place's sweet potato fries; because I LOVE SWEET POTATO FRIES๐Ÿ ) and you'll SURVIVE and THRIVE. ๐Ÿ™ 
See you tonight, Brickell. ๐Ÿ˜˜๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #FormerBrickellResidentWhoNowHatesBrickell
My husband and I switch off weekly Shabbat dinners with our parents โœก๏ธ (#blessed  to have both sets in Miami always ripe for dog-sitting Mads) but tonight, Daddy Auslander wanted to dine out at steak house with a reputation for not being so #EssenceApproved . Should I bail? NO! Part of "normal eating" is accepting that being a social butterfly / human entails "imperfect" food situations - and that's AWESOME. ๐Ÿ‘ What can you do to quell your nerves if you're about to dine out at a restaurant known for decadence? Put yourself at ease and do what I do -- peep the menu beforehand. Most restaurants publish their menus online these days, so go ahead, take a gander, and make some preliminary decisions about what looks tasty and nourishing. Trust me, there will be vegetables at these restaurants. You'll find them. You'll eat them. You'll pair them with something a little "off the beaten path" for you (I am OBV getting this place's sweet potato fries; because I LOVE SWEET POTATO FRIES๐Ÿ ) and you'll SURVIVE and THRIVE. ๐Ÿ™ See you tonight, Brickell. ๐Ÿ˜˜๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #FormerBrickellResidentWhoNowHatesBrickell 
#TBT to my @UFlorida daily eating regimen; circa 2007. ๐ŸŠ
WARNING: IT IS SO. SO. UGLY. 
I used to only think about food in terms of calories and the "health halo" - eating foods that I swore up and down were "healthy" and "diet friendly." ๐Ÿ™„
Exercise was a chore, and only to burn calories. I share this with you as a lesson; at this time, I had a weight problem AND was so unhappy with my body and couldn't understand WHY. 
Now, with all that I know both from my clinical training AND life experience -- I wince at '07, but I share it with you in the hopes that YOU learn to eat #intuitively AND #EssenceApproved - it IS possible -- all Essence RDs have their decades old horror eating stories; but now we LIVE that butterfly life! ๐ŸŠ SAB (scary ass breakfast): 1 fat free strawberry yogurt + heaps of whatever granola was in the @ufaephi canister + coffee + 3 Splendas + vanilla sugar-free syrup. ๐ŸŠ SNACK: Luna bar LUNCH: salad, because #health, but doused in dried cranberries and fat free โ€˜frankenfoodโ€™ dressings, topped with esophageal cancer turkey (deli meats), vinegar, and a side of pretzels (because #lowfat) and like, 7 diet cokes. ๐ŸŠ SNACK: 3 x 100 calorie packs, raisins, 100 kcal packs of popcorn. Dinner: Thought process: I'm going to TCBY anyways after dinner each night, and I want to get the most delish thing possible, so screw dinner - I'm having a waffle cone filled with 16 oz of white chocolate mousse + rainbow chocolate capettes + strawberry sauce for 'dinner'. ๐ŸŠ 2 AM: 18 drinks + 18 more 100 kcal packs. "BUT WHY DO I HAVE A WEIGHT PROBLEM?" ๐Ÿ˜‘๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #GoGators
#TBT  to my @UFlorida daily eating regimen; circa 2007. ๐ŸŠ WARNING: IT IS SO. SO. UGLY. I used to only think about food in terms of calories and the "health halo" - eating foods that I swore up and down were "healthy" and "diet friendly." ๐Ÿ™„ Exercise was a chore, and only to burn calories. I share this with you as a lesson; at this time, I had a weight problem AND was so unhappy with my body and couldn't understand WHY. Now, with all that I know both from my clinical training AND life experience -- I wince at '07, but I share it with you in the hopes that YOU learn to eat #intuitively  AND #EssenceApproved  - it IS possible -- all Essence RDs have their decades old horror eating stories; but now we LIVE that butterfly life! ๐ŸŠ SAB (scary ass breakfast): 1 fat free strawberry yogurt + heaps of whatever granola was in the @ufaephi canister + coffee + 3 Splendas + vanilla sugar-free syrup. ๐ŸŠ SNACK: Luna bar LUNCH: salad, because #health , but doused in dried cranberries and fat free โ€˜frankenfoodโ€™ dressings, topped with esophageal cancer turkey (deli meats), vinegar, and a side of pretzels (because #lowfat ) and like, 7 diet cokes. ๐ŸŠ SNACK: 3 x 100 calorie packs, raisins, 100 kcal packs of popcorn. Dinner: Thought process: I'm going to TCBY anyways after dinner each night, and I want to get the most delish thing possible, so screw dinner - I'm having a waffle cone filled with 16 oz of white chocolate mousse + rainbow chocolate capettes + strawberry sauce for 'dinner'. ๐ŸŠ 2 AM: 18 drinks + 18 more 100 kcal packs. "BUT WHY DO I HAVE A WEIGHT PROBLEM?" ๐Ÿ˜‘๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #GoGators 
I didnโ€™t choose the incredible shelf life / thug life of my @biokult_usa probiotics, the shelf/thug life chose me. ๐Ÿ‘Š
They last up to TWO YEARS at room temp. Perfect purse probiotics. 
Other fermented food shelf lives: ๐ŸบKombucha: follow the date labeled! It just gets less fizzy over time. ๐ŸฅฌKimchi: 3 months (fridge!)
๐ŸตMiso: 1-2 years (fridge!)
๐ŸฒTempeh; 10 days in fridge; 10 months in freezer ๐Ÿฅ›Kefir: ~2 weeks
When in doubt, throw it OUT ๐Ÿ—‘ โ˜๏ธ ๐Ÿฆ‹ #EatLikeMonica #EssenceNutrition #ShelfLivesMatter #BiokultPartner #BugsNotDrugs
I didnโ€™t choose the incredible shelf life / thug life of my @biokult_usa probiotics, the shelf/thug life chose me. ๐Ÿ‘Š They last up to TWO YEARS at room temp. Perfect purse probiotics. Other fermented food shelf lives: ๐ŸบKombucha: follow the date labeled! It just gets less fizzy over time. ๐ŸฅฌKimchi: 3 months (fridge!) ๐ŸตMiso: 1-2 years (fridge!) ๐ŸฒTempeh; 10 days in fridge; 10 months in freezer ๐Ÿฅ›Kefir: ~2 weeks When in doubt, throw it OUT ๐Ÿ—‘ โ˜๏ธ ๐Ÿฆ‹ #EatLikeMonica  #EssenceNutrition  #ShelfLivesMatter  #BiokultPartner  #BugsNotDrugs 
Wait, people COOK breakfast in the mornings?? Aliens. ๐Ÿณ๐Ÿ‘ฝ I literally lay all my non-refrigerated breakfast items out so I'm on auto-pilot in the AM. Our clients continue to amaze us with their more culinary breakfasts, like our #EssenceApproved pancakes, eggs in nests, overnight pumpkin chai oats, avo-carrot-beet hummus toasties, and more (holler at your Essence RD for recipes, butterflies!). My mainstay is always some iteration of a nut or seed butter (that I obv make at home), cinnamon/nutmeg, some fresh fruit, and grass-fed full fat greek yogurt. Sometimes I'm wild and sprinkle some chia seeds. This is a breakfast that satiates and nourishes ME; what YOU desire should/could be completely different. 
As far as easy peasy on-the-go breakfasts; just make your Essence RDs happy and give yourself:
๐Ÿฆ‹Protein
๐Ÿฆ‹Fat
๐Ÿฆ‹Fiber
๐Ÿฆ‹Complex Starch
๐Ÿฆ‹Spices and Herbs
As you can see, that formula applies to my mushy Monica breakfast, but could also be as easy as a microwaved egg in a scooped out avocado with red pepper flakes and some baked carrots (or raw; but baked are prob easier for the morning mouthfeel). A packet of plain oatmeal, steel cut, zapped with yogurt/milk/cinnamon/ghee/fruits/seeds. An #essenceapproved smoothie (1 fruit. must have protein and fat. No juice. No weirdo ingredients.). The possibilities are endless; it's up to YOU to decide; hmmmm... what SOUNDS appetizing? Something sweet / savory / hot / cold? And use that as your #IntuitiveEating compass to guide you to choose foods that EXCITE you, but that also nourish you. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Wait, people COOK breakfast in the mornings?? Aliens. ๐Ÿณ๐Ÿ‘ฝ I literally lay all my non-refrigerated breakfast items out so I'm on auto-pilot in the AM. Our clients continue to amaze us with their more culinary breakfasts, like our #EssenceApproved  pancakes, eggs in nests, overnight pumpkin chai oats, avo-carrot-beet hummus toasties, and more (holler at your Essence RD for recipes, butterflies!). My mainstay is always some iteration of a nut or seed butter (that I obv make at home), cinnamon/nutmeg, some fresh fruit, and grass-fed full fat greek yogurt. Sometimes I'm wild and sprinkle some chia seeds. This is a breakfast that satiates and nourishes ME; what YOU desire should/could be completely different. As far as easy peasy on-the-go breakfasts; just make your Essence RDs happy and give yourself: ๐Ÿฆ‹Protein ๐Ÿฆ‹Fat ๐Ÿฆ‹Fiber ๐Ÿฆ‹Complex Starch ๐Ÿฆ‹Spices and Herbs As you can see, that formula applies to my mushy Monica breakfast, but could also be as easy as a microwaved egg in a scooped out avocado with red pepper flakes and some baked carrots (or raw; but baked are prob easier for the morning mouthfeel). A packet of plain oatmeal, steel cut, zapped with yogurt/milk/cinnamon/ghee/fruits/seeds. An #essenceapproved  smoothie (1 fruit. must have protein and fat. No juice. No weirdo ingredients.). The possibilities are endless; it's up to YOU to decide; hmmmm... what SOUNDS appetizing? Something sweet / savory / hot / cold? And use that as your #IntuitiveEating  compass to guide you to choose foods that EXCITE you, but that also nourish you. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
It's #AskMonicaMonday! 
@shaykrug writes, "What do you think of adaptogens, particularly medicinal mushrooms. Any benefits for my morning matcha?" 2018 was def the year of the 'shroom. ๐Ÿ„
Everyone wants to hop on the adaptogen train, but alas, like many #DietFads; it's SO easy to hone in and get so "micro" and expect significant things from just one little teeny aspect of nutrition.. and for something without robust evidence/support in the literature. Adaptogens "supposedly" can "reduce stress"/"balance hormones" and while we love that they are plants, we always worry about their interference with drugs (and yes - the vitamins you take are DRUGS). Also - as functional medicine dietitians - we have to STOP and think - wait; what is the ROOT CAUSE of the stress; and maybe the treatment should center around that rather than piling other, potentially interactive things, onto our day? Wouldn't we all do better to engage in psychotherapy / meditation rather than to expect perpetual serenity from some chaga mushroom powder sprinkled in our tea? Adaptogens are likely not harmful; when used sparingly; but they do tend to be pricey; so if they work for you - #YGG. I'll save my money for HomeGoods.

We like to "do no harm." โœŒ๏ธ If something is of little risk; even if benefits are minimal (or perceived!) We usually allow our clients to engage / consume things that they truly believe are helpful, EVEN if the literature isn't there. Placebo is powerful!) Just be careful with meds, and don't expect miracles out of ANY one single food/ingredient. ๐Ÿ„๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
It's #AskMonicaMonday ! @shaykrug writes, "What do you think of adaptogens, particularly medicinal mushrooms. Any benefits for my morning matcha?" 2018 was def the year of the 'shroom. ๐Ÿ„ Everyone wants to hop on the adaptogen train, but alas, like many #DietFads ; it's SO easy to hone in and get so "micro" and expect significant things from just one little teeny aspect of nutrition.. and for something without robust evidence/support in the literature. Adaptogens "supposedly" can "reduce stress"/"balance hormones" and while we love that they are plants, we always worry about their interference with drugs (and yes - the vitamins you take are DRUGS). Also - as functional medicine dietitians - we have to STOP and think - wait; what is the ROOT CAUSE of the stress; and maybe the treatment should center around that rather than piling other, potentially interactive things, onto our day? Wouldn't we all do better to engage in psychotherapy / meditation rather than to expect perpetual serenity from some chaga mushroom powder sprinkled in our tea? Adaptogens are likely not harmful; when used sparingly; but they do tend to be pricey; so if they work for you - #YGG . I'll save my money for HomeGoods. We like to "do no harm." โœŒ๏ธ If something is of little risk; even if benefits are minimal (or perceived!) We usually allow our clients to engage / consume things that they truly believe are helpful, EVEN if the literature isn't there. Placebo is powerful!) Just be careful with meds, and don't expect miracles out of ANY one single food/ingredient. ๐Ÿ„๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Butterflies aren't super stationary - we love to FLY! ๐Ÿฆ‹ โœˆ๏ธ You can totally BLAME travel for not eating well; but that's not TSA / essence approved. 
Smart butterflies PREP AND PACK their snacks and have somewhat of a MENTAL carry-on plan at the ready for airplane eats. 
Some fast favs? โœˆ๏ธ TSA may confiscate our water bottles and yogurts (how many times do I have to explain to them that yogurt/kefir are not LIQUIDS?!!?) but what happens AFTER security is BUTTERFLY territory! Make a butterfly bee line for a water bottle (or 2) as flying is super dehydrating, โœˆ๏ธ For the #eeeeaaats; this depends on your schedule! If you need a MEAL; sniff out tons of veggies but SKIP whatever yuck alien salad dressing they're serving; ask for olive oil + vinegar + lemon. Or do cooked veg. Top it off with a non-breaded protein and the trusty avocado you OBVIOUSLY brought in your purse. If you're too rushed (#MiamiTime) or it's really more of a snack time - you still need protein/fiber/fat! Even the protein box from Starbucks is not a bad choice (just..toss that "whole wheat" bread impostor, plz). Look for hard-boiled eggs, PLAIN yogurts, cheese, hummus, and raw mixed nuts (but WATCH that serving; a handful ~1 oz is a serving!). You should anticipate that you'll be hungry every 3-4 hours (like I am...) and plan accordingly based on your flight(s). I have absolutely gotten an enormous "to go" taco salad from @cantinalaredo at DFW on the way back from Park City this summer and casually whipped it out mid-flight. Tray table envy? โœˆ๏ธ No matter what; I always grab non smushable fruits (or I pack them) like apples/mandarins. I also ALWAYS have on hand a HOST of #essenceapproved snacks from our Amazon shop [https://www.amazon.com/shop/essencenutrition] like @artisanaorganics raw nut butter squeeze packs (pretty much left a trail of these around every city in Japan on honeymoon...). And yes, we love salmon jerky on planes, and you should, too.
Bon Butterfly Voyage! โœˆ๏ธ ๐Ÿฆ‹ #EatLikeMonica #EssenceNutrition
Butterflies aren't super stationary - we love to FLY! ๐Ÿฆ‹ โœˆ๏ธ You can totally BLAME travel for not eating well; but that's not TSA / essence approved. Smart butterflies PREP AND PACK their snacks and have somewhat of a MENTAL carry-on plan at the ready for airplane eats. Some fast favs? โœˆ๏ธ TSA may confiscate our water bottles and yogurts (how many times do I have to explain to them that yogurt/kefir are not LIQUIDS?!!?) but what happens AFTER security is BUTTERFLY territory! Make a butterfly bee line for a water bottle (or 2) as flying is super dehydrating, โœˆ๏ธ For the #eeeeaaats ; this depends on your schedule! If you need a MEAL; sniff out tons of veggies but SKIP whatever yuck alien salad dressing they're serving; ask for olive oil + vinegar + lemon. Or do cooked veg. Top it off with a non-breaded protein and the trusty avocado you OBVIOUSLY brought in your purse. If you're too rushed (#MiamiTime ) or it's really more of a snack time - you still need protein/fiber/fat! Even the protein box from Starbucks is not a bad choice (just..toss that "whole wheat" bread impostor, plz). Look for hard-boiled eggs, PLAIN yogurts, cheese, hummus, and raw mixed nuts (but WATCH that serving; a handful ~1 oz is a serving!). You should anticipate that you'll be hungry every 3-4 hours (like I am...) and plan accordingly based on your flight(s). I have absolutely gotten an enormous "to go" taco salad from @cantinalaredo at DFW on the way back from Park City this summer and casually whipped it out mid-flight. Tray table envy? โœˆ๏ธ No matter what; I always grab non smushable fruits (or I pack them) like apples/mandarins. I also ALWAYS have on hand a HOST of #essenceapproved  snacks from our Amazon shop [https://www.amazon.com/shop/essencenutrition] like @artisanaorganics raw nut butter squeeze packs (pretty much left a trail of these around every city in Japan on honeymoon...). And yes, we love salmon jerky on planes, and you should, too. Bon Butterfly Voyage! โœˆ๏ธ ๐Ÿฆ‹ #EatLikeMonica  #EssenceNutrition 
Coffee? Tea? Both? Which? โ˜•๏ธ๐Ÿต The answer is... obv not simple (it never is, with me). ๐Ÿคท๐Ÿปโ€โ™€๏ธ
If you find yourself in CONSTANT need of caffeine, before we even discuss WHAT to drink, we need to discuss SLEEP AND STRESS. We find that our clients rely on artificial energy all day because they are chronically sleep-deprived or running on cortisol (stress hormones). Marathon guzzling cafecitos will never address the ROOT issue that we need 7-9 hours of sleep PER NIGHT. All Essence clients get a stern sleep lecture (especially from @eatlikemichele, the sleep ๐Ÿ‘ฎโ€โ™€๏ธ) because without proper sleep, your ghrelin [hunger hormone] and insulin are oooutttt of control and you'll eat more and feel awful and overdo caffeine and feel even more awful and AAGGHHH THE CYCLE ๐Ÿฅด AND if you're a slow caffeine metabolizer (we have a genetic test we do in our office so you can discover this!), you may need a caffeine cutoff time WAAAYYY before the evening comes, because that may linger in your system for a bit and disrupt bedtime sleep. 
But if you're as well-rested as Madeleine (she sleeps 18-20 hours per day, I counted once), you can have coffee OR tea. It's what you PUT IN IT that matters. 
DO NOT ADULTERATE YOUR BEVERAGE! Coffee can be black if you're a badass. You can add vanilla. Grass-fed milk or cream. Ghee. Unsweetened nut milks. Cinnamon. Nutmeg. Turmeric. A packet of coconut sugar, or Monk Fruit/Stevia [raw]. NADA MAS. No syrups. No scary ass โ€œFrankenfoodโ€ hazelnut pumpkin chai frog-flavored "creamers" and whatnot. REAL. FOODS.
Choose a VARIETY of teas. Teas are plants. They each have UNIQUE benefits. Don't pigeonhole yourself by drinking just one type. Try matcha, tulsi, chamomile, turmeric, lemon, mint, ginger, rooibos, green, black, white, peach, cinnamon - ALL THE TEAS. I even MIX the tea bags in the same cup because IT IS A FREE COUNTRY! You can add anything above (from the 'caffeine condiment' list above).
If you find yourself having more than 3 caffeinated drinks per day, we need to discuss sleep and stress FO. SHO. ๐Ÿต๐Ÿฆ‹#EatLikeMonica #EssenceNutrition
Coffee? Tea? Both? Which? โ˜•๏ธ๐Ÿต The answer is... obv not simple (it never is, with me). ๐Ÿคท๐Ÿปโ€โ™€๏ธ If you find yourself in CONSTANT need of caffeine, before we even discuss WHAT to drink, we need to discuss SLEEP AND STRESS. We find that our clients rely on artificial energy all day because they are chronically sleep-deprived or running on cortisol (stress hormones). Marathon guzzling cafecitos will never address the ROOT issue that we need 7-9 hours of sleep PER NIGHT. All Essence clients get a stern sleep lecture (especially from @eatlikemichele, the sleep ๐Ÿ‘ฎโ€โ™€๏ธ) because without proper sleep, your ghrelin [hunger hormone] and insulin are oooutttt of control and you'll eat more and feel awful and overdo caffeine and feel even more awful and AAGGHHH THE CYCLE ๐Ÿฅด AND if you're a slow caffeine metabolizer (we have a genetic test we do in our office so you can discover this!), you may need a caffeine cutoff time WAAAYYY before the evening comes, because that may linger in your system for a bit and disrupt bedtime sleep. But if you're as well-rested as Madeleine (she sleeps 18-20 hours per day, I counted once), you can have coffee OR tea. It's what you PUT IN IT that matters. DO NOT ADULTERATE YOUR BEVERAGE! Coffee can be black if you're a badass. You can add vanilla. Grass-fed milk or cream. Ghee. Unsweetened nut milks. Cinnamon. Nutmeg. Turmeric. A packet of coconut sugar, or Monk Fruit/Stevia [raw]. NADA MAS. No syrups. No scary ass โ€œFrankenfoodโ€ hazelnut pumpkin chai frog-flavored "creamers" and whatnot. REAL. FOODS. Choose a VARIETY of teas. Teas are plants. They each have UNIQUE benefits. Don't pigeonhole yourself by drinking just one type. Try matcha, tulsi, chamomile, turmeric, lemon, mint, ginger, rooibos, green, black, white, peach, cinnamon - ALL THE TEAS. I even MIX the tea bags in the same cup because IT IS A FREE COUNTRY! You can add anything above (from the 'caffeine condiment' list above). If you find yourself having more than 3 caffeinated drinks per day, we need to discuss sleep and stress FO. SHO. ๐Ÿต๐Ÿฆ‹#EatLikeMonica  #EssenceNutrition 
SNEAKY MOVIE SNACKS. ๐Ÿฟ๐Ÿ“ฝ I'm much more triumphant with sneaking in movie snacks than I am with sneaking "liquids" (like yogurt/kefir) through TSA. 
Alas, here's your #EssenceApproved movie snack list! ๐ŸฟBYOP - popcorn! Choose an ORGANIC kernel; no flavors. Pop it. Lock it. Drop it in a baggie and shake with olive oil, cinnamon, cayenne, nutritional yeast, andddd maybe some paprika (or spiraling if you are feeling v brave). Toss with some lightly toasted almonds (aka put some almonds on a baking sheet and throw them in the toaster oven until they're a bit browner) for some more protein. And yes, you can add cacao nibs into this mix. WHY NOT. ๐ŸŠMandarin oranges. Resistant to purse bruises and everyone around you gets a nice citrus zest scent. The Oscar goes to YOU for being the best smelling audience member. ๐Ÿฅ’CrudiYAY - pack up your sliced red/green/orange/yellow peppers, celery, and carrots. Bring a little single serve hummus/guac/tzatziki with ya and dip it low/dip it up slow (also; make your own tzatziki, plz - Greek yogurt + herbs + EVOO!) ๐Ÿ™…๐Ÿปโ€โ™€๏ธNo, you should not buy those "sugar-free" or "organic" candies / organic kettle corn / other "health halo" foods. They are still candy. Eat NONFICTION food, even when you're watching FICTION at the movies!๐Ÿฟ๐Ÿ“ฝ๐Ÿฆ‹#EatLikeMonica #EssenceNutrition
SNEAKY MOVIE SNACKS. ๐Ÿฟ๐Ÿ“ฝ I'm much more triumphant with sneaking in movie snacks than I am with sneaking "liquids" (like yogurt/kefir) through TSA. Alas, here's your #EssenceApproved  movie snack list! ๐ŸฟBYOP - popcorn! Choose an ORGANIC kernel; no flavors. Pop it. Lock it. Drop it in a baggie and shake with olive oil, cinnamon, cayenne, nutritional yeast, andddd maybe some paprika (or spiraling if you are feeling v brave). Toss with some lightly toasted almonds (aka put some almonds on a baking sheet and throw them in the toaster oven until they're a bit browner) for some more protein. And yes, you can add cacao nibs into this mix. WHY NOT. ๐ŸŠMandarin oranges. Resistant to purse bruises and everyone around you gets a nice citrus zest scent. The Oscar goes to YOU for being the best smelling audience member. ๐Ÿฅ’CrudiYAY - pack up your sliced red/green/orange/yellow peppers, celery, and carrots. Bring a little single serve hummus/guac/tzatziki with ya and dip it low/dip it up slow (also; make your own tzatziki, plz - Greek yogurt + herbs + EVOO!) ๐Ÿ™…๐Ÿปโ€โ™€๏ธNo, you should not buy those "sugar-free" or "organic" candies / organic kettle corn / other "health halo" foods. They are still candy. Eat NONFICTION food, even when you're watching FICTION at the movies!๐Ÿฟ๐Ÿ“ฝ๐Ÿฆ‹#EatLikeMonica  #EssenceNutrition 
๐Ÿฅ— #NOSADSALADS. ๐Ÿฅ— here is what salad dreams are made of: ๐ŸŒŸ 
A handful of romaine and a cold, slimy grilled chicken breast does NOT an office lunch make. But we want you to keep it easy. Yes, you can sign up for our cocoon (visit our website!) and get weekly meal prep recipes delivered. But you could also just use this TIMELESS #EssenceApproved formula:

Veggies don't have to be naked. DRESS THEM UP. ๐Ÿ’ƒ 
Mix COOKED and RAW veggies (try roasted carrots + roasted beets + blistered tomatoes on a bed of kale + broccoli slaw + diced peppers?) to liberate different nutrients and flavors. Make veggies actually taste not like toes by adding olive oils, vinegars, paprika, mustard, avocado, mint, rosemary, pepper, lemon, garlic, onions - do you see how this flavor train has NO FINAL DESTINATION?! ๐Ÿš‚ Add a dollop of sauerkraut/kimchi for a probiotic punch. ๐Ÿ’ฅ Add some cornichons/olives because - fancy. Then, add a nice little protein (fav budget option: canned wild salmon for ALL the omega3s. 
Our @eatlikemichele does canned sardines which is REAL extra (and even more omega3s) but if you're tryna make friends at work... maaaaaybe skip that until you're not a new hire). ๐ŸŸ
Top it off with some beans (any kind!) that have been rinsed and drained; and bonus points for toasting them with a bit of oil + paprika in the toaster oven to make "croutons" ๐Ÿ”ฅ 
Your side dish? You. Because when you eat like this, YOU'RE A SNACK. ๐Ÿ˜‹ 
OH and Pro kale tip: you HAVE to "massage" your dressing in it or those enzymes just do notttt break down and it's bitter and so so dry.) ๐Ÿฅ—๐Ÿฆ‹#EatLikeMonica #EssenceNutrition
๐Ÿฅ— #NOSADSALADS . ๐Ÿฅ— here is what salad dreams are made of: ๐ŸŒŸ A handful of romaine and a cold, slimy grilled chicken breast does NOT an office lunch make. But we want you to keep it easy. Yes, you can sign up for our cocoon (visit our website!) and get weekly meal prep recipes delivered. But you could also just use this TIMELESS #EssenceApproved  formula: Veggies don't have to be naked. DRESS THEM UP. ๐Ÿ’ƒ Mix COOKED and RAW veggies (try roasted carrots + roasted beets + blistered tomatoes on a bed of kale + broccoli slaw + diced peppers?) to liberate different nutrients and flavors. Make veggies actually taste not like toes by adding olive oils, vinegars, paprika, mustard, avocado, mint, rosemary, pepper, lemon, garlic, onions - do you see how this flavor train has NO FINAL DESTINATION?! ๐Ÿš‚ Add a dollop of sauerkraut/kimchi for a probiotic punch. ๐Ÿ’ฅ Add some cornichons/olives because - fancy. Then, add a nice little protein (fav budget option: canned wild salmon for ALL the omega3s. Our @eatlikemichele does canned sardines which is REAL extra (and even more omega3s) but if you're tryna make friends at work... maaaaaybe skip that until you're not a new hire). ๐ŸŸ Top it off with some beans (any kind!) that have been rinsed and drained; and bonus points for toasting them with a bit of oil + paprika in the toaster oven to make "croutons" ๐Ÿ”ฅ Your side dish? You. Because when you eat like this, YOU'RE A SNACK. ๐Ÿ˜‹ OH and Pro kale tip: you HAVE to "massage" your dressing in it or those enzymes just do notttt break down and it's bitter and so so dry.) ๐Ÿฅ—๐Ÿฆ‹#EatLikeMonica  #EssenceNutrition 
BOO! ๐Ÿ‘ป Whatโ€™s spookier than gut dysbiosis? Potentially the seizing zombie suspended from the ceiling of this Target when I walked in. ๐Ÿ’€Alas, sugar from *too much* candy can break your biome. Sugar โžก๏ธinflammation โžก๏ธ unfavorable microflora colonizing your gut โžก๏ธ all sorts of health drama. And no, you canโ€™t guzzle โ€œcleanโ€ candy made with Stevia and expect a favorable gut flora profile either. Thatโ€™s the #healthhalo and #marketing Halloween demons in full costume. Artificial sweeteners, and even non nutritive natural sweeteners, can disturb the biome like Binx disturbed SJP in Hocus Pocus ๐Ÿˆ But hey, a couple pieces of your favorite candy tonight wonโ€™t wreck years of beautiful biome cultivation, especially with your knight in shining encapsulated armor @biokult_usa in your trick or treat basket. Choose a satisfying, moderate amount of your most cherished candy (if it calls to you) and enjoy it mindfully. Donate leftover candy to your office or neighbors. And perhaps one day weโ€™ll bring back bobbing for apples (prebiotic fiber!) as a competitive Halloween sport. ๐ŸŽƒ๐Ÿ‘ป#BiokultPartner #HalloweenNutrition #EssenceNutrition #EatLikeMonica
BOO! ๐Ÿ‘ป Whatโ€™s spookier than gut dysbiosis? Potentially the seizing zombie suspended from the ceiling of this Target when I walked in. ๐Ÿ’€Alas, sugar from *too much* candy can break your biome. Sugar โžก๏ธinflammation โžก๏ธ unfavorable microflora colonizing your gut โžก๏ธ all sorts of health drama. And no, you canโ€™t guzzle โ€œcleanโ€ candy made with Stevia and expect a favorable gut flora profile either. Thatโ€™s the #healthhalo  and #marketing  Halloween demons in full costume. Artificial sweeteners, and even non nutritive natural sweeteners, can disturb the biome like Binx disturbed SJP in Hocus Pocus ๐Ÿˆ But hey, a couple pieces of your favorite candy tonight wonโ€™t wreck years of beautiful biome cultivation, especially with your knight in shining encapsulated armor @biokult_usa in your trick or treat basket. Choose a satisfying, moderate amount of your most cherished candy (if it calls to you) and enjoy it mindfully. Donate leftover candy to your office or neighbors. And perhaps one day weโ€™ll bring back bobbing for apples (prebiotic fiber!) as a competitive Halloween sport. ๐ŸŽƒ๐Ÿ‘ป#BiokultPartner  #HalloweenNutrition  #EssenceNutrition  #EatLikeMonica 
We are flapping our butterfly wings all over Miami this month with our Essence WELLNESS WONDERS Corporate Nutrition accounts. ๐Ÿฆ‹๐Ÿฆ‹๐Ÿฆ‹ November will bring us to The Related Group, Bast Amron, The New World Symphony, Kaufman Rossin, and Ocean Reef Club regaling our โ€˜corporateโ€™ audiences with how to make their WORK place their WELL place; and educating you about how eating JUST like WE DO as busy professionals is more seamless than you think (and like, real delicious. 
Nobody gets more excited for snack time than we do). If your company's idea of "corporate wellness" is a bowl of withered fruit in the lobby and a yearly blood glucose check at the health fair, we should chat. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
We are flapping our butterfly wings all over Miami this month with our Essence WELLNESS WONDERS Corporate Nutrition accounts. ๐Ÿฆ‹๐Ÿฆ‹๐Ÿฆ‹ November will bring us to The Related Group, Bast Amron, The New World Symphony, Kaufman Rossin, and Ocean Reef Club regaling our โ€˜corporateโ€™ audiences with how to make their WORK place their WELL place; and educating you about how eating JUST like WE DO as busy professionals is more seamless than you think (and like, real delicious. Nobody gets more excited for snack time than we do). If your company's idea of "corporate wellness" is a bowl of withered fruit in the lobby and a yearly blood glucose check at the health fair, we should chat. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
#FoodRant of the day: "clean treats." We speak about this with clients all the time who ask "but what CLEAN cookies/brownies/chocolates/pies can I make or buy"? None. ๐Ÿ™…๐Ÿป๐Ÿช๐Ÿ™…๐Ÿป The answer is none. ๐Ÿ™…๐Ÿป๐Ÿช๐Ÿ™…๐Ÿป
There is no such thing as a "healthy" dessert/treat. 
When you eat a treat or dessert, you've mindfully and intuitively committed and connected to the fact that you are savoring and enjoying a very human need for sweet, which is FINE and acceptable. Don't glorify and deify MARKETING aka the thing that inspired this post - I SAW "PALEO SPIRULINA ALFAJORES" at my local lunch spot. NO. NO PLEASE NO. Alfajores (for you gringas out there, like me) are shortbread cookies with caramel inside + powdered sugar. They're amazing. They go great with coffee. But I think the South American ancestors who originally created them would cast a thousand curses on you if they knew YOU WERE ADDING ALGAE POWDER TO THEM. If you make them with almond flour + spirulina, yes, they're more "nutrient dense" - but they're not HEALTHY and you shouldn't feel "guiltless" eating them, as you shouldn't feel "guilty" enjoying occasional REAL alfajores! So many people overexert their stomachs and wallets on "vegan healthy paleo almond butter monkey banana fudge" cookies they either buy or make. Listen, if you enjoy them, cool, just DON'T be a sucker for marketing, and honestly, the "REAL" stuff tastes way better, in our humble opinions. And y'all know by now that my favorite food are almond croissants. ๐Ÿฅ
Heck if I am going to eat a "paleo" one; I'd rather get one from a bakery that makes the flour in-house and enjoy it mindfully! ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
#FoodRant  of the day: "clean treats." We speak about this with clients all the time who ask "but what CLEAN cookies/brownies/chocolates/pies can I make or buy"? None. ๐Ÿ™…๐Ÿป๐Ÿช๐Ÿ™…๐Ÿป The answer is none. ๐Ÿ™…๐Ÿป๐Ÿช๐Ÿ™…๐Ÿป There is no such thing as a "healthy" dessert/treat. When you eat a treat or dessert, you've mindfully and intuitively committed and connected to the fact that you are savoring and enjoying a very human need for sweet, which is FINE and acceptable. Don't glorify and deify MARKETING aka the thing that inspired this post - I SAW "PALEO SPIRULINA ALFAJORES" at my local lunch spot. NO. NO PLEASE NO. Alfajores (for you gringas out there, like me) are shortbread cookies with caramel inside + powdered sugar. They're amazing. They go great with coffee. But I think the South American ancestors who originally created them would cast a thousand curses on you if they knew YOU WERE ADDING ALGAE POWDER TO THEM. If you make them with almond flour + spirulina, yes, they're more "nutrient dense" - but they're not HEALTHY and you shouldn't feel "guiltless" eating them, as you shouldn't feel "guilty" enjoying occasional REAL alfajores! So many people overexert their stomachs and wallets on "vegan healthy paleo almond butter monkey banana fudge" cookies they either buy or make. Listen, if you enjoy them, cool, just DON'T be a sucker for marketing, and honestly, the "REAL" stuff tastes way better, in our humble opinions. And y'all know by now that my favorite food are almond croissants. ๐Ÿฅ Heck if I am going to eat a "paleo" one; I'd rather get one from a bakery that makes the flour in-house and enjoy it mindfully! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Do you even lift, bro (or sis)? You probably should. ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธ
No, you'll never find me in the gym, because that exercise (for me) is agonizing; and your movement routine should be things you LIKE (that's how you keep it consistent!) ๐Ÿ’ช But weight-bearing activities are a MAJOR ๐Ÿ”‘ for stabilizing joints, maintaining lean body mass, fostering good posture, and protecting bones (and Vitamin D) status. Also you'll never know a more satisfying feeling than seeing that microscopic glimmer of a bicep shadow in the mirror after you've graduated from 2lb to 3lb weights at barre class. 
Cardio is cool, yes, and your heart/lungs love it; but a well #balanced routine is more ideal for fitness. ๐Ÿ‘†
The American Heart Association recommends 2 hours a week of weight-bearing exercise; we obv hold butterflies to higher standards and would pump it to 3-5 sessions a week. โค๏ธ See you at Pilates/barre, butterflies (@eatlikemichele + @eatlikemichelle are happy to see you in the gym, though, because that's what THEY love!) ๐Ÿ’ช๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Do you even lift, bro (or sis)? You probably should. ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธ No, you'll never find me in the gym, because that exercise (for me) is agonizing; and your movement routine should be things you LIKE (that's how you keep it consistent!) ๐Ÿ’ช But weight-bearing activities are a MAJOR ๐Ÿ”‘ for stabilizing joints, maintaining lean body mass, fostering good posture, and protecting bones (and Vitamin D) status. Also you'll never know a more satisfying feeling than seeing that microscopic glimmer of a bicep shadow in the mirror after you've graduated from 2lb to 3lb weights at barre class. Cardio is cool, yes, and your heart/lungs love it; but a well #balanced  routine is more ideal for fitness. ๐Ÿ‘† The American Heart Association recommends 2 hours a week of weight-bearing exercise; we obv hold butterflies to higher standards and would pump it to 3-5 sessions a week. โค๏ธ See you at Pilates/barre, butterflies (@eatlikemichele + @eatlikemichelle are happy to see you in the gym, though, because that's what THEY love!) ๐Ÿ’ช๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
"Can you do a test to see which foods MY body responds best to?" ๐Ÿค”
...No. ๐Ÿ˜‘๐Ÿ™…๐Ÿป
We know we know - everyone looooooves getting a personalized, meticulous report of your own "data" (hence the success of 23andme!) but no. ๐Ÿ™…๐Ÿป
Science does not support any kind of test that tells you that you are "sensitive" to celery. You know what we CAN help you do? Navigate the morass of food MISinformation out there. 
Learn to find the foods, moods, schedules, and attitudes surrounding food that work for you, physically AND emotionally. 
And yeah, maybe every time you eat celery - you don't feel well. 
Okay - we'll honor that! Don't eat celery! Empiric medicine is neat, as is the fusion of science and humanism when applied to our beloved clients (you!) ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
"Can you do a test to see which foods MY body responds best to?" ๐Ÿค” ...No. ๐Ÿ˜‘๐Ÿ™…๐Ÿป We know we know - everyone looooooves getting a personalized, meticulous report of your own "data" (hence the success of 23andme!) but no. ๐Ÿ™…๐Ÿป Science does not support any kind of test that tells you that you are "sensitive" to celery. You know what we CAN help you do? Navigate the morass of food MISinformation out there. Learn to find the foods, moods, schedules, and attitudes surrounding food that work for you, physically AND emotionally. And yeah, maybe every time you eat celery - you don't feel well. Okay - we'll honor that! Don't eat celery! Empiric medicine is neat, as is the fusion of science and humanism when applied to our beloved clients (you!) ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Hide ya processed foods, hide ya sugary yogurts, NYC, because I'm HERE! ๐Ÿ—ฝ Sniffing out all the good eats and sniffing out all the cute dogs decked out in their Fall finest attire. ๐Ÿ‚ Heading to Mohonk with my fam for "leaf peeping" tomorrow (things Florida people do...), apple picking, and sipping hot spiced tea served fireside. ๐Ÿ‚๐ŸŽ๐Ÿ”ฅObv will be forcing my entire family to detour to @hukitchen to stock up on their delectable chocolates and almond-crusted chicken tenders (can you open in Miami, PLEASE?!). ๐Ÿ”
Follow my stories to see what else I'm getting into (this doesn't put enormous pressure on my hostess sister to take me to eat extraordinary food or anything...) ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #NYC #BigApple #EatLikeMonicaTravels
Hide ya processed foods, hide ya sugary yogurts, NYC, because I'm HERE! ๐Ÿ—ฝ Sniffing out all the good eats and sniffing out all the cute dogs decked out in their Fall finest attire. ๐Ÿ‚ Heading to Mohonk with my fam for "leaf peeping" tomorrow (things Florida people do...), apple picking, and sipping hot spiced tea served fireside. ๐Ÿ‚๐ŸŽ๐Ÿ”ฅObv will be forcing my entire family to detour to @hukitchen to stock up on their delectable chocolates and almond-crusted chicken tenders (can you open in Miami, PLEASE?!). ๐Ÿ” Follow my stories to see what else I'm getting into (this doesn't put enormous pressure on my hostess sister to take me to eat extraordinary food or anything...) ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #NYC  #BigApple  #EatLikeMonicaTravels 
SPICE UP YA LIFE ๐Ÿ‡ฌ๐Ÿ‡ง HOW are spices anti-inflammatory? SCIENCE, EXPLAINEDโฌ†๏ธ: Bassssicaally, spices can mediate inflammation and therefore contribute to microbiome health alongside your @biokult_usa regimen. If youโ€™re eating a meal and it doesnโ€™t have spices, youโ€™re not eating a meal. I put cinnamon on my breakfast every morning; pumpkin spice in my tea, and try to do 2-3 different ones at lunch vs. dinner. My snacks always have a spice as well. A former intern once called me โ€œTinkerbellโ€ since I sprinkle so much spice. At Essence, we prefer a #FoodFirst approach and rarely recommend spices in capsule form; weโ€™d be happy to send you the write-up on this topic we had another former intern jazz up for us (about how taking spices as pills can be dangerous!) Other spice dangers: cooking cayenne and then trying to apply eyeliner. ๐Ÿค•๐Ÿฆ‹#BiokultPartner #WisdwomWednesdays #PoshSpiceForever #EatLikeMonica #EssenceNutrition
SPICE UP YA LIFE ๐Ÿ‡ฌ๐Ÿ‡ง HOW are spices anti-inflammatory? SCIENCE, EXPLAINEDโฌ†๏ธ: Bassssicaally, spices can mediate inflammation and therefore contribute to microbiome health alongside your @biokult_usa regimen. If youโ€™re eating a meal and it doesnโ€™t have spices, youโ€™re not eating a meal. I put cinnamon on my breakfast every morning; pumpkin spice in my tea, and try to do 2-3 different ones at lunch vs. dinner. My snacks always have a spice as well. A former intern once called me โ€œTinkerbellโ€ since I sprinkle so much spice. At Essence, we prefer a #FoodFirst  approach and rarely recommend spices in capsule form; weโ€™d be happy to send you the write-up on this topic we had another former intern jazz up for us (about how taking spices as pills can be dangerous!) Other spice dangers: cooking cayenne and then trying to apply eyeliner. ๐Ÿค•๐Ÿฆ‹#BiokultPartner  #WisdwomWednesdays  #PoshSpiceForever  #EatLikeMonica  #EssenceNutrition 
Not a terrible amount of people know my "little" secret -- I used to work almost exclusively with LITTLE kids! ๐Ÿ‘ถ
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 โค๏ธ๐Ÿ‘ถ 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? ๐Ÿ‘ถ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Not a terrible amount of people know my "little" secret -- I used to work almost exclusively with LITTLE kids! ๐Ÿ‘ถ 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 โค๏ธ๐Ÿ‘ถ 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? ๐Ÿ‘ถ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
This table is 3D and wasn't really there! 
Plus you know I โค๏ธ fermented unsweetened yogurt ๐Ÿ„#FNCE2018 #probiotics #alwayslearning #miamidietitian #essencenutrition
It's #AskMonicaMonday! @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. ๐Ÿ™…๐Ÿป At our last strategy meeting (oh, you didn't know all the Essence RDs meet to talk about ya? We do๐Ÿ˜‰) we settled on that IF.. WORKS! ๐Ÿ™†๐Ÿป
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 (#ClinicalDietitianLife) 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/ ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
It's #AskMonicaMonday ! @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. ๐Ÿ™…๐Ÿป At our last strategy meeting (oh, you didn't know all the Essence RDs meet to talk about ya? We do๐Ÿ˜‰) we settled on that IF.. WORKS! ๐Ÿ™†๐Ÿป 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 (#ClinicalDietitianLife ) 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/ ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
FYI - actually looked up the proper word for "a group of butterflies." It's a SWARM. ๐Ÿฆ‹๐Ÿฆ‹๐Ÿฆ‹
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!) ๐Ÿ’ป๐Ÿ“ฒโ˜Ž๏ธ (Ain't nobody got time for traffic/parking/putting on a bra to come see us).๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
FYI - actually looked up the proper word for "a group of butterflies." It's a SWARM. ๐Ÿฆ‹๐Ÿฆ‹๐Ÿฆ‹ 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!) ๐Ÿ’ป๐Ÿ“ฒโ˜Ž๏ธ (Ain't nobody got time for traffic/parking/putting on a bra to come see us).๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Wouldn't you love to be a (butter)fly on the wall during our Essence RD team staff meetings? ๐Ÿฆ‹
Yep. We talk about ya. ๐Ÿ˜‰
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 #trendsetters - 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 ๐Ÿฆ‹HIVE! ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Wouldn't you love to be a (butter)fly on the wall during our Essence RD team staff meetings? ๐Ÿฆ‹ Yep. We talk about ya. ๐Ÿ˜‰ 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 #trendsetters  - 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 ๐Ÿฆ‹HIVE! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
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. โ˜€๏ธ๐Ÿ˜Ž
Hope your Friday is as gorgeous as this place, and may you dine on the Reef's specialty today - LOCAL SEAFOOD + FISH!! ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #TGIF #omega3s
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. โ˜€๏ธ๐Ÿ˜Ž Hope your Friday is as gorgeous as this place, and may you dine on the Reef's specialty today - LOCAL SEAFOOD + FISH!! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #TGIF  #omega3s 
CELERY TOMFOOLERY. ๐Ÿ˜‘
๐Ÿ™…๐Ÿป No, celery juice will not propel you to realize your wildest health dreams. ๐Ÿ™…๐Ÿป It will not "detox" your organs which are already doing so quite well, unless you drank a fifth of vodka last night. ๐Ÿ™…๐Ÿป 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. ๐ŸŽ‰
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. ๐Ÿ˜œ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #Omega3s #TrustYourDietitian #FeedYourEssence #DownWithJuice
CELERY TOMFOOLERY. ๐Ÿ˜‘ ๐Ÿ™…๐Ÿป No, celery juice will not propel you to realize your wildest health dreams. ๐Ÿ™…๐Ÿป It will not "detox" your organs which are already doing so quite well, unless you drank a fifth of vodka last night. ๐Ÿ™…๐Ÿป 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. ๐ŸŽ‰ 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. ๐Ÿ˜œ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #Omega3s  #TrustYourDietitian  #FeedYourEssence  #DownWithJuice 
How do we BREAK our precious little BIOMES? ๐Ÿค”
Well. A lot of ways. Itโ€™s basically under constant assault since day 1 (but really; day negative 1; aka pregnancy). Itโ€™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 [itโ€™s not Halloween YET]; the good news is... we can do our best to REPAIR the biome! ๐Ÿ‘

How? ๐Ÿ“‹ 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. ๐Ÿ“‹ Stop using โ€œantibacterialโ€ hand / body washes; Triclosan is not your friend. ๐Ÿ“‹ CHILL. Weโ€™ve spoken about the gut/brain axis. 
Promote a healthy biome via a healthy brain. ๐Ÿ“‹ Donโ€™t be a PILL POPPIN ANIMAL. ๐Ÿ“‹ Donโ€™t run to a z pack at the slightest sniffle. Your PHYSICIAN will determine if itโ€™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. ๐Ÿ“‹ Consider a probiotic supplement (multi-strain with INTEGRITY!) like @biokult_usa to complement your fermented food strategies. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #WisdomWednesday #BiokultPartner #BugsNotDrugs
How do we BREAK our precious little BIOMES? ๐Ÿค” Well. A lot of ways. Itโ€™s basically under constant assault since day 1 (but really; day negative 1; aka pregnancy). Itโ€™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 [itโ€™s not Halloween YET]; the good news is... we can do our best to REPAIR the biome! ๐Ÿ‘ How? ๐Ÿ“‹ 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. ๐Ÿ“‹ Stop using โ€œantibacterialโ€ hand / body washes; Triclosan is not your friend. ๐Ÿ“‹ CHILL. Weโ€™ve spoken about the gut/brain axis. Promote a healthy biome via a healthy brain. ๐Ÿ“‹ Donโ€™t be a PILL POPPIN ANIMAL. ๐Ÿ“‹ Donโ€™t run to a z pack at the slightest sniffle. Your PHYSICIAN will determine if itโ€™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. ๐Ÿ“‹ Consider a probiotic supplement (multi-strain with INTEGRITY!) like @biokult_usa to complement your fermented food strategies. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #WisdomWednesday  #BiokultPartner  #BugsNotDrugs 
If you're a devoted follower, you probably know (and potentially appreciate) by now that I like to go on #FoodRants about concepts/products in nutrition that enrage me. ๐Ÿคท๐Ÿปโ€โ™€๏ธ 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. ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ
Aka foods in their closest-to-natural unprocessed states. ๐Ÿ™
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 #nudefood, it tastes horrendous.
Common examples:
๐Ÿฆ‹ย ย 1) Plain yogurt / kefir. ๐Ÿฅ› 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.
๐Ÿฆ‹ย ย 2) Vegetables. ๐ŸŒฝ๐Ÿฅ•๐Ÿ… 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. โœจ
TRAIN yourself to love NUDE FOOD again, and even better - how about we not taint OUR KIDS' palates with #FrankenFoods? ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #omega3s
If you're a devoted follower, you probably know (and potentially appreciate) by now that I like to go on #FoodRants  about concepts/products in nutrition that enrage me. ๐Ÿคท๐Ÿปโ€โ™€๏ธ 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. ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ Aka foods in their closest-to-natural unprocessed states. ๐Ÿ™ 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 #nudefood , it tastes horrendous. Common examples: ๐Ÿฆ‹ย ย 1) Plain yogurt / kefir. ๐Ÿฅ› 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. ๐Ÿฆ‹ย ย 2) Vegetables. ๐ŸŒฝ๐Ÿฅ•๐Ÿ… 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. โœจ TRAIN yourself to love NUDE FOOD again, and even better - how about we not taint OUR KIDS' palates with #FrankenFoods ? ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #omega3s 
Itโ€™s #AskMonicaMonday! @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. Butโ€ฆ(you knew there was a butโ€ฆ) 1) You may compromise performance. Now, this may not matter to you, unless you're tryna impress a hottie @barrysbootcmap (our office neighbor!) ๐Ÿ’ช or get revenge spinning points on your neighbor @flywheelsports. ๐Ÿšด 
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). ๐Ÿ˜…
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 (#SpiritualThings). ๐Ÿ’ง๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Itโ€™s #AskMonicaMonday ! @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. Butโ€ฆ(you knew there was a butโ€ฆ) 1) You may compromise performance. Now, this may not matter to you, unless you're tryna impress a hottie @barrysbootcmap (our office neighbor!) ๐Ÿ’ช or get revenge spinning points on your neighbor @flywheelsports. ๐Ÿšด 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). ๐Ÿ˜… 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 (#SpiritualThings ). ๐Ÿ’ง๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
FOOD FIGHT!! ๐Ÿ™†๐Ÿป
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?!
๐Ÿ—ž by @modlizbeth
๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
FOOD FIGHT!! ๐Ÿ™†๐Ÿป 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?! ๐Ÿ—ž by @modlizbeth ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
I made it almost halfway through October without a pumpkin post. Admit it. ๐ŸŽƒ
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.ย ย Potassium.ย ย 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. ๐Ÿ™…๐Ÿป 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. ๐ŸŽƒ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
I made it almost halfway through October without a pumpkin post. Admit it. ๐ŸŽƒ 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.ย ย Potassium.ย ย 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. ๐Ÿ™…๐Ÿป 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. ๐ŸŽƒ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
HAPPY FIVE YEAR RD-AVERSARY TO MEEEE! ๐ŸŽ‚๐ŸŽ‚๐ŸŽ‚๐ŸŽ‚๐ŸŽ‚
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. ๐Ÿ˜…๐ŸŽ‰
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! ๐Ÿฅ‚๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
HAPPY FIVE YEAR RD-AVERSARY TO MEEEE! ๐ŸŽ‚๐ŸŽ‚๐ŸŽ‚๐ŸŽ‚๐ŸŽ‚ 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. ๐Ÿ˜…๐ŸŽ‰ 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! ๐Ÿฅ‚๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Butterflies love bananas. ๐Ÿฆ‹โค๏ธ๐ŸŒ Specifically, @delmontefresh bananas, especially when we can WIN A LIFESIZE BANANA COSTUME FOR HALLOWEEN. ๐ŸŒ ๐ŸŽƒ
To enter, follow @delmontefresh and post a picture or video on Instagram of how you stay healthy (#EssenceApproved?!) on your Instagram using the hashtag #GoBananas2018. 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.) ๐ŸŒ๐ŸŽƒ #GoBananas2018 #DelMonteFreshPartner #EssenceLovesDelMonteFresh #IWouldLookSoGoodInABananaSuitJustSayin #EatLikeMonica #EssenceNutrition
Butterflies love bananas. ๐Ÿฆ‹โค๏ธ๐ŸŒ Specifically, @delmontefresh bananas, especially when we can WIN A LIFESIZE BANANA COSTUME FOR HALLOWEEN. ๐ŸŒ ๐ŸŽƒ To enter, follow @delmontefresh and post a picture or video on Instagram of how you stay healthy (#EssenceApproved ?!) on your Instagram using the hashtag #GoBananas2018 . 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.) ๐ŸŒ๐ŸŽƒ #GoBananas2018  #DelMonteFreshPartner  #EssenceLovesDelMonteFresh  #IWouldLookSoGoodInABananaSuitJustSayin  #EatLikeMonica  #EssenceNutrition 
๐ŸŒ 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 ๐Ÿ”Š for explanation โ˜๏ธbut essentially: your gut and brain are connected, figuratively, by chemicals that communicate about mood/feelings/anxiety. Itโ€™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 itโ€™s a safe hedge to think; if I nourish my gut with an #EssenceApproved diet, fermented foods, and @biokult_usa probiotics -- my MOOD may benefit. Gut health = brain health ๐Ÿง ๐Ÿฆ‹#WisdomWednesdays #BiokultPartner #EatLikeMonica #EssenceNutrition
๐ŸŒ 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 ๐Ÿ”Š for explanation โ˜๏ธbut essentially: your gut and brain are connected, figuratively, by chemicals that communicate about mood/feelings/anxiety. Itโ€™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 itโ€™s a safe hedge to think; if I nourish my gut with an #EssenceApproved  diet, fermented foods, and @biokult_usa probiotics -- my MOOD may benefit. Gut health = brain health ๐Ÿง ๐Ÿฆ‹#WisdomWednesdays  #BiokultPartner  #EatLikeMonica  #EssenceNutrition 
I'm lecturing @wynwoodyard tonight to FOCUS MIAMI; a spirited group of those in the wild world of Miami event-planning. ๐Ÿ’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. ๐Ÿ‘Ž 
You stuff gobs of leftover cocktail hour food in your mouth between sets at events or weddings.๐Ÿ‘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. ๐Ÿ‘Ž

You take shots with the bartenders after hours because theyโ€™re hot and convincing. ๐Ÿ‘Ž

You get home at 5 AM half alive and eat an entire pizza or 80 dollars worth of @lasandwicherie. ๐Ÿ‘Ž

YOU'RE NOT ALONE. Join me tonight at 6 PM and find out how we can hack that EVENT life! ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
I'm lecturing @wynwoodyard tonight to FOCUS MIAMI; a spirited group of those in the wild world of Miami event-planning. ๐Ÿ’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. ๐Ÿ‘Ž You stuff gobs of leftover cocktail hour food in your mouth between sets at events or weddings.๐Ÿ‘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. ๐Ÿ‘Ž You take shots with the bartenders after hours because theyโ€™re hot and convincing. ๐Ÿ‘Ž You get home at 5 AM half alive and eat an entire pizza or 80 dollars worth of @lasandwicherie. ๐Ÿ‘Ž YOU'RE NOT ALONE. Join me tonight at 6 PM and find out how we can hack that EVENT life! ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
This is what my weekly trip to the grocery store looks like๐Ÿ›’๐Ÿฅ—๐Ÿ—๐Ÿ๐Ÿฅฆ๐Ÿฅ•๐Ÿ… PART 1 โœ…Chicken breastsโœ…sweet peppers โœ…shredded carrots โœ…ricotta cheeseโœ…sliced mushroomsโœ…baby spinachโœ…tomatoesโœ…plumsโœ…pearsโœ…broccoliโœ…carrot hummusโœ…garlicโœ…cottage cheeseโœ…canned tuna and my blueberries๐Ÿ’œ How is your grocery going? Comment below๐Ÿ‘‡๐Ÿผ#eatlikemonica #eatlikemichelle #eatlikemichele #eatlikeeliane #essencenutrition #feedyouressence #miamidietitian #dietsdontwork #lifestylechange #eatgoodfood #succESSENCE #healingwithfood #foodasmedicine #midtownmiami #healthyeating #KISS
This is what my weekly trip to the grocery store looks like๐Ÿ›’๐Ÿฅ—๐Ÿ—๐Ÿ๐Ÿฅฆ๐Ÿฅ•๐Ÿ… PART 1 โœ…Chicken breastsโœ…sweet peppers โœ…shredded carrots โœ…ricotta cheeseโœ…sliced mushroomsโœ…baby spinachโœ…tomatoesโœ…plumsโœ…pearsโœ…broccoliโœ…carrot hummusโœ…garlicโœ…cottage cheeseโœ…canned tuna and my blueberries๐Ÿ’œ How is your grocery going? Comment below๐Ÿ‘‡๐Ÿผ#eatlikemonica  #eatlikemichelle  #eatlikemichele  #eatlikeeliane  #essencenutrition  #feedyouressence  #miamidietitian  #dietsdontwork  #lifestylechange  #eatgoodfood  #succESSENCE  #healingwithfood  #foodasmedicine  #midtownmiami  #healthyeating  #KISS 
Itโ€™s #AskMonicaMonday! @k8yhanik writes, "Talk to me about coconuts - coconut oil, aminos, sugar, etc. Are they all better health alternatives?" You go, Glen Coco(nut). ๐Ÿ™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. ๐Ÿ˜
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! ๐Ÿฏ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
Itโ€™s #AskMonicaMonday ! @k8yhanik writes, "Talk to me about coconuts - coconut oil, aminos, sugar, etc. Are they all better health alternatives?" You go, Glen Coco(nut). ๐Ÿ™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. ๐Ÿ˜ 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! ๐Ÿฏ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
First week in our new @buromiami office (MiMo!) and we succeeded in already changing up the snack selection (we requested unsweetened, full fat yogurt)! #succESSENCE. 
Small victories. ๐Ÿ™Œ
We're only 50 blocks north of our old crib, but we are looooving our new 'hood already and all the #EssenceApproved 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) ๐Ÿฆ‹๐Ÿ˜‰๐Ÿก๐ŸŽ #EssenceNutrition #EatLikeMonica
First week in our new @buromiami office (MiMo!) and we succeeded in already changing up the snack selection (we requested unsweetened, full fat yogurt)! #succESSENCE . Small victories. ๐Ÿ™Œ We're only 50 blocks north of our old crib, but we are looooving our new 'hood already and all the #EssenceApproved  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) ๐Ÿฆ‹๐Ÿ˜‰๐Ÿก๐ŸŽ #EssenceNutrition  #EatLikeMonica 
We create a LOT of Essence Nutrition terminology. ๐Ÿฆ‹
If you're a client, you know this. 
We have "the protein plug" ๐Ÿ”Œ, the "satellite starch" ๐Ÿ“ก, "alien foods" ๐Ÿ‘ฝ, "the shoe rule" ๐Ÿ‘Ÿ, and more. 
I was, after all, a Linguistics major (another fun fact). ๐Ÿ˜‰ 
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. ๐Ÿ’ญ 
Any monkey ๐Ÿ’ 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. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
We create a LOT of Essence Nutrition terminology. ๐Ÿฆ‹ If you're a client, you know this. We have "the protein plug" ๐Ÿ”Œ, the "satellite starch" ๐Ÿ“ก, "alien foods" ๐Ÿ‘ฝ, "the shoe rule" ๐Ÿ‘Ÿ, and more. I was, after all, a Linguistics major (another fun fact). ๐Ÿ˜‰ 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. ๐Ÿ’ญ Any monkey ๐Ÿ’ 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. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Now that we've had some time to reflect on our @sweetdefeat 30 day challenge we completed in August, @eatlikemichele, @eatlikemichelle and I have detailed our thoughts before, throughout and after the challenge on our Essence blog, along with our before and after video interviews sharing our SWEETEST thoughts with you all. ๐Ÿ’ƒ

SPOILER ALERT: we weren't perfect in avoiding sources of sugar/sweeteners [even non-nutritive ones!] for a month! Perfection is a pipe dream, doing your BEST in any challenge is much more #SuccESSENCE, in our worlds. We wanted to share our @sweetdefeat experience with you to inspire you to learn from a mindful commitment experience and funnel your cravings into a #MindfulEating transformation - with the help of our favorite lozenge to calm your mind so you can THINK. IT. THROUGH. ๐Ÿ’ญ

Link in Bio for the full read; and we'll be adding a different Essence RD perspective every 7 days to the blog for the FULL #ButterflyEffect. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #SweetDefeatPartner
Now that we've had some time to reflect on our @sweetdefeat 30 day challenge we completed in August, @eatlikemichele, @eatlikemichelle and I have detailed our thoughts before, throughout and after the challenge on our Essence blog, along with our before and after video interviews sharing our SWEETEST thoughts with you all. ๐Ÿ’ƒ SPOILER ALERT: we weren't perfect in avoiding sources of sugar/sweeteners [even non-nutritive ones!] for a month! Perfection is a pipe dream, doing your BEST in any challenge is much more #SuccESSENCE , in our worlds. We wanted to share our @sweetdefeat experience with you to inspire you to learn from a mindful commitment experience and funnel your cravings into a #MindfulEating  transformation - with the help of our favorite lozenge to calm your mind so you can THINK. IT. THROUGH. ๐Ÿ’ญ Link in Bio for the full read; and we'll be adding a different Essence RD perspective every 7 days to the blog for the FULL #ButterflyEffect . ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #SweetDefeatPartner 
๐Ÿ‡ป๐Ÿ‡ช Sweet Potato Arepas ๐Ÿ‡ป๐Ÿ‡ช โ€ข
INGREDIENTS
1 ยฝ cups of Mashed Sweet Potato
1 ยฝ cups of Harina P.A.N (Pre-cooked Corn Meal)
1 cup of Water 
1 Tbsp of Ground Flaxseed 
Pinch of Salt
โ€ข
DIRECTIONS
1.	Mashed Sweet Potato: Clean sweet potato and pinch with fork. Wrap in aluminum foil and place in the oven at 400 F for about 1 hour or until soft inside. It may also be done steamed, boiled or in the microwave. Once the sweet potato is cooked, peel the skin and mash it with a fork. โ€ข
2.	Place mashed sweet potato, Harina PAN and salt in a mixing bowl. Then add water slowly while kneading and mixing with your hands until the dough is formed. The dough should be soft. โ€ข
3.	Grab a handful of dough and with both hands make a ball. If using an arepa maker or โ€˜tostiarepaโ€™ place the balls and close it. If using griddler hold the ball with one hand and flatten it with your fingers to form round patty. They can also be cooked by grilling them in a heated pan with avocado oil. Cook until browned and firm on the outside.
โ€ข
4.	Open arepas through the middle and fill them with your favorite toppings like tuna, cheese, veggies or eggs.
โ€ข
ENJOY ๐Ÿ˜‹โ€ข
โ€ข
โ€ข
#arepas #healthyarepas #sweetpotatoarepas #eatlikeeliane #eatlikemonica #essencenutrition #feedyouressence #miamidietitian #dietsdontwork #lifestylechange #eatgoodfood #succESSENCE #healingwithfood #foodasmedicine #midtownmiami
๐Ÿ‡ป๐Ÿ‡ช Sweet Potato Arepas ๐Ÿ‡ป๐Ÿ‡ช โ€ข INGREDIENTS 1 ยฝ cups of Mashed Sweet Potato 1 ยฝ cups of Harina P.A.N (Pre-cooked Corn Meal) 1 cup of Water 1 Tbsp of Ground Flaxseed Pinch of Salt โ€ข DIRECTIONS 1. Mashed Sweet Potato: Clean sweet potato and pinch with fork. Wrap in aluminum foil and place in the oven at 400 F for about 1 hour or until soft inside. It may also be done steamed, boiled or in the microwave. Once the sweet potato is cooked, peel the skin and mash it with a fork. โ€ข 2. Place mashed sweet potato, Harina PAN and salt in a mixing bowl. Then add water slowly while kneading and mixing with your hands until the dough is formed. The dough should be soft. โ€ข 3. Grab a handful of dough and with both hands make a ball. If using an arepa maker or โ€˜tostiarepaโ€™ place the balls and close it. If using griddler hold the ball with one hand and flatten it with your fingers to form round patty. They can also be cooked by grilling them in a heated pan with avocado oil. Cook until browned and firm on the outside. โ€ข 4. Open arepas through the middle and fill them with your favorite toppings like tuna, cheese, veggies or eggs. โ€ข ENJOY ๐Ÿ˜‹โ€ข โ€ข โ€ข #arepas  #healthyarepas  #sweetpotatoarepas  #eatlikeeliane  #eatlikemonica  #essencenutrition  #feedyouressence  #miamidietitian  #dietsdontwork  #lifestylechange  #eatgoodfood  #succESSENCE  #healingwithfood  #foodasmedicine  #midtownmiami 
As health practitioners, dietitians feel an ENORMOUS weight and pressure to give our clients CORRECT food and nutrition advice. ๐Ÿ˜… It is our utmost responsibility to provide you with the safest and most effective medical nutrition therapy. ๐Ÿ’™ But yeah - we doubt ourselves sometimes. We are human! ๐Ÿ˜‰ 
I remember during my dietetic internship lying awake at night thinking, "I hope I didn't inadvertently kill anyone today." Welp, half a decade has now passed, and I'm fairly certain we haven't murdered anything yet besides the office orchid (RIP Ophelia). But I WAS proven wrong the other day; and I feel the need to share:
๐Ÿฆ‹ Client with PCOS returns for a follow-up visit. We had worked together over several sessions and discussed many facets of PCOS and nutrition. She was doing quite well; but I recommended a follow-up visit with an endocrinologist who specializes in PCOS. She went to a very renowned, concierge, physician. Good news: he agreed with EVERYTHING I had prescribed; except one thing.. I had recommended five servings of veggies per day for her. ๐Ÿฅ• He had recommended 7-10. ๐Ÿฅ’I STAND CORRECTED, HAPPILY, BUTTERFLIES! ๐Ÿฆ‹ If this beacon of knowledge wants to double your veggies, far be it for me to rebut. LET'S GET TO 7-10, AMERICA! Fibrous challenge: accepted. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
As health practitioners, dietitians feel an ENORMOUS weight and pressure to give our clients CORRECT food and nutrition advice. ๐Ÿ˜… It is our utmost responsibility to provide you with the safest and most effective medical nutrition therapy. ๐Ÿ’™ But yeah - we doubt ourselves sometimes. We are human! ๐Ÿ˜‰ I remember during my dietetic internship lying awake at night thinking, "I hope I didn't inadvertently kill anyone today." Welp, half a decade has now passed, and I'm fairly certain we haven't murdered anything yet besides the office orchid (RIP Ophelia). But I WAS proven wrong the other day; and I feel the need to share: ๐Ÿฆ‹ Client with PCOS returns for a follow-up visit. We had worked together over several sessions and discussed many facets of PCOS and nutrition. She was doing quite well; but I recommended a follow-up visit with an endocrinologist who specializes in PCOS. She went to a very renowned, concierge, physician. Good news: he agreed with EVERYTHING I had prescribed; except one thing.. I had recommended five servings of veggies per day for her. ๐Ÿฅ• He had recommended 7-10. ๐Ÿฅ’I STAND CORRECTED, HAPPILY, BUTTERFLIES! ๐Ÿฆ‹ If this beacon of knowledge wants to double your veggies, far be it for me to rebut. LET'S GET TO 7-10, AMERICA! Fibrous challenge: accepted. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
We try HARD at Essence to introduce clients to the glories of fermented foods. ๐Ÿ™‹
Some, like kimchi, may seem exotic -- but thatโ€™s just because YOU didnโ€™t grow up with this spicy, tangy, superstar probiotic slaw. ๐Ÿ˜‹
I was not confident that I could pull it off, but it was AS easy as my previous home pickling experience was. Recipe in comments, but I hear REAL kimchi kweens donโ€™t even use a recipe (surprise; most chefs probably donโ€™t!) All I know is that itโ€™s a fab condiment to virtually any entree and bursting with biotic love. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica @biokult_usa #WisdomWednesdays #KimchiKweenInTraining #Sponsored
We try HARD at Essence to introduce clients to the glories of fermented foods. ๐Ÿ™‹ Some, like kimchi, may seem exotic -- but thatโ€™s just because YOU didnโ€™t grow up with this spicy, tangy, superstar probiotic slaw. ๐Ÿ˜‹ I was not confident that I could pull it off, but it was AS easy as my previous home pickling experience was. Recipe in comments, but I hear REAL kimchi kweens donโ€™t even use a recipe (surprise; most chefs probably donโ€™t!) All I know is that itโ€™s a fab condiment to virtually any entree and bursting with biotic love. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  @biokult_usa #WisdomWednesdays  #KimchiKweenInTraining  #Sponsored 
You'll notice that I don't post a lot of recipes. That is by design. 
I sometimes feel pressured to be culinarily gifted ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ; but the truth is -- I'm not! ๐Ÿ˜‘
I didn't grow up in a cooking household. 
In fact, my Institutional Food Service class in GRAD SCHOOL was the FIRST time I had ever cooked anything (of note; we actually made croissants. Not exactly what you'd expect. But now I REALLY appreciate the TLC my beloved almond croissants at @trueloaf and @madrugabakery because that process is ANNOYING!). I feel #blessed to recommend the most talented chefs in Miami to clients ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ, and to dine at the best haunts in our city as well. 
Eating #EssenceApproved doesn't HAVE to mean complicated, arduous, Instagram-pretty recipes -- unless YOU want it to! 
That's the beauty of Essence - it's all about YOU! And *I* am not about cooking (I prefer baking; it's quick and there are neat little directions to follow). So there's my culinary confession - the line forms to the right to cook for me. Thx. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
You'll notice that I don't post a lot of recipes. That is by design. I sometimes feel pressured to be culinarily gifted ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ; but the truth is -- I'm not! ๐Ÿ˜‘ I didn't grow up in a cooking household. In fact, my Institutional Food Service class in GRAD SCHOOL was the FIRST time I had ever cooked anything (of note; we actually made croissants. Not exactly what you'd expect. But now I REALLY appreciate the TLC my beloved almond croissants at @trueloaf and @madrugabakery because that process is ANNOYING!). I feel #blessed  to recommend the most talented chefs in Miami to clients ๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ, and to dine at the best haunts in our city as well. Eating #EssenceApproved  doesn't HAVE to mean complicated, arduous, Instagram-pretty recipes -- unless YOU want it to! That's the beauty of Essence - it's all about YOU! And *I* am not about cooking (I prefer baking; it's quick and there are neat little directions to follow). So there's my culinary confession - the line forms to the right to cook for me. Thx. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
@mrs_a_tampa writes, "Okay so MILK. Which one?! Whole fat, no fat, or 2%?" ๐Ÿฅ›
This really reminds me of that line in Napoleon Dynamite - "You could be drinking 2% milk" - meant as a compliment ๐Ÿค“. We won't discuss plant-based mylks here (does it get more 2018 than saying "mylk"?), so in the realm of whey-based milks...
๐Ÿฆ‹ Always choose grass-fed and organic milk
๐Ÿฆ‹ Try goat or sheep milk, which have less lactose [which is a problem for some - not all!] and have different (often enhanced) omega3 fatty acid profiles. Theoretically, the goat/sheep markets are smaller, and less likely to be tainted with the horrific farming procedures we all love to watch with one eye open on Netflix documentaries. ๐Ÿฆ‹ Bonus butterfly points for cultured milk, like kefir, which hosts a bevy of probiotic strains that are beautifully beneficial to health
For the big FAT (ha) question: ain't nobody got time for skim milk. Removing the fat off milk is 1) unnatural; and when we start to alter foods with our human weirdo intentions, bad shizz happens 2) removing the fat from milk removes the only brakes you had on the sugar/carbohydrate from milk (lactose) and can cause an insulinemic blood sugar response and 3) ummm skim milk tastes like dirty water. Obv - some people, like those with gallbladder issues, may require an extremely low fat diet at times, and for those people - skim milk would be best. But for regular folk, 2% milk would give you enough fat to attenuate a glycemic response from the lactose, though whole milk is the most 'natural' option, though you do accept that the calorie + fat content is higher (which is not a problem for most people - get out of the 80s with your calorie counting obsession and your MC hammer pants). Remember ๐Ÿ‘† any kind of whey-based milk can be troubling for those with any lactose/FODMAP intolerance issues. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
@mrs_a_tampa writes, "Okay so MILK. Which one?! Whole fat, no fat, or 2%?" ๐Ÿฅ› This really reminds me of that line in Napoleon Dynamite - "You could be drinking 2% milk" - meant as a compliment ๐Ÿค“. We won't discuss plant-based mylks here (does it get more 2018 than saying "mylk"?), so in the realm of whey-based milks... ๐Ÿฆ‹ Always choose grass-fed and organic milk ๐Ÿฆ‹ Try goat or sheep milk, which have less lactose [which is a problem for some - not all!] and have different (often enhanced) omega3 fatty acid profiles. Theoretically, the goat/sheep markets are smaller, and less likely to be tainted with the horrific farming procedures we all love to watch with one eye open on Netflix documentaries. ๐Ÿฆ‹ Bonus butterfly points for cultured milk, like kefir, which hosts a bevy of probiotic strains that are beautifully beneficial to health For the big FAT (ha) question: ain't nobody got time for skim milk. Removing the fat off milk is 1) unnatural; and when we start to alter foods with our human weirdo intentions, bad shizz happens 2) removing the fat from milk removes the only brakes you had on the sugar/carbohydrate from milk (lactose) and can cause an insulinemic blood sugar response and 3) ummm skim milk tastes like dirty water. Obv - some people, like those with gallbladder issues, may require an extremely low fat diet at times, and for those people - skim milk would be best. But for regular folk, 2% milk would give you enough fat to attenuate a glycemic response from the lactose, though whole milk is the most 'natural' option, though you do accept that the calorie + fat content is higher (which is not a problem for most people - get out of the 80s with your calorie counting obsession and your MC hammer pants). Remember ๐Ÿ‘† any kind of whey-based milk can be troubling for those with any lactose/FODMAP intolerance issues. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Not to gloat, but my blood is GORGEOUS. ๐Ÿ™†๐Ÿป
Aside from a medication-induced dyslipidemia, I've never had a vitamin/mineral deficiency. And I've never taken a multivitamin. ๐Ÿ™…๐Ÿป
How? I *EAT* my multivitamins, I don't *TAKE* them. 
I make it a point to eat DIFFERENT fruits, veg, nuts, seeds, proteins, legumes, dairy sources, oils, etc. WITHIN the same day AND day to day. It's kind of like a fun game. It probably keeps my memory sharp, as well, thinking, okay - did I have raspberries yesterday? Or 2 days ago? I'll have blackberries today, then. It's like playing food 'Twister'; I hop from one color (phytochemical) to the next quite frequently. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #FoodFirst
Not to gloat, but my blood is GORGEOUS. ๐Ÿ™†๐Ÿป Aside from a medication-induced dyslipidemia, I've never had a vitamin/mineral deficiency. And I've never taken a multivitamin. ๐Ÿ™…๐Ÿป How? I *EAT* my multivitamins, I don't *TAKE* them. I make it a point to eat DIFFERENT fruits, veg, nuts, seeds, proteins, legumes, dairy sources, oils, etc. WITHIN the same day AND day to day. It's kind of like a fun game. It probably keeps my memory sharp, as well, thinking, okay - did I have raspberries yesterday? Or 2 days ago? I'll have blackberries today, then. It's like playing food 'Twister'; I hop from one color (phytochemical) to the next quite frequently. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #FoodFirst 
look how sweet @eatlikemonica looks with her @loveintheraw pillowsโฃ๏ธโ˜บ๏ธโ˜บ๏ธโ˜บ๏ธ #life #fullcircle #love head straight away to her page for thee best health tips in the biz ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #RDN #essencenutrition #eatlikemonica
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#loveintheraw #OBAAH #pillows #design #myheart #textiles #brooklyn #interiors #wabisabi #beauty #artisan #local #handmade #live #art #consciousness #artist #photooftheday #vsco #vscogood #vscocam #bestofvsco #manifest #thecreatorclass
look how sweet @eatlikemonica looks with her @loveintheraw pillowsโฃ๏ธโ˜บ๏ธโ˜บ๏ธโ˜บ๏ธ #life  #fullcircle  #love  head straight away to her page for thee best health tips in the biz ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #RDN  #essencenutrition  #eatlikemonica  . . . . . . . . . . #loveintheraw  #OBAAH  #pillows  #design  #myheart  #textiles  #brooklyn  #interiors  #wabisabi  #beauty  #artisan  #local  #handmade  #live  #art  #consciousness  #artist  #photooftheday  #vsco  #vscogood  #vscocam  #bestofvsco  #manifest  #thecreatorclass 
look how sweet @eatlikemonica looks with her @loveintheraw pillowsโฃ๏ธโ˜บ๏ธโ˜บ๏ธโ˜บ๏ธ #life #fullcircle #love head straight away to her page for thee best health tips in the biz ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #RDN #essencenutrition #eatlikemonica
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#loveintheraw #OBAAH #pillows #design #myheart #textiles #brooklyn #interiors #wabisabi #beauty #artisan #local #handmade #live #art #consciousness #artist #photooftheday #vsco #vscogood #vscocam #bestofvsco #manifest #thecreatorclass
look how sweet @eatlikemonica looks with her @loveintheraw pillowsโฃ๏ธโ˜บ๏ธโ˜บ๏ธโ˜บ๏ธ #life  #fullcircle  #love  head straight away to her page for thee best health tips in the biz ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ #RDN  #essencenutrition  #eatlikemonica  . . . . . . . . . . #loveintheraw  #OBAAH  #pillows  #design  #myheart  #textiles  #brooklyn  #interiors  #wabisabi  #beauty  #artisan  #local  #handmade  #live  #art  #consciousness  #artist  #photooftheday  #vsco  #vscogood  #vscocam  #bestofvsco  #manifest  #thecreatorclass 
This may sound counterintuitive, but I actually try to NOT spend a lot of time on Instagram! ๐Ÿ˜ฑ๐Ÿ˜ฑ๐Ÿ˜ฑ Yes; it's exquisite that now we ALL have access to a *free* information platform. 
We can share ideas, concepts, recipes, hopes, support, fears, and cute cavalier king charles spaniel pics ๐Ÿถ but if you can honestly tell me that after a 3 hour Insta-binge, you feel BETTER about yourself - that's unique. 
I always feel impoverished, large, and envious after scrolling through the highlights of everyone ELSES' lives. PLEASE remind yourself - this digital delicacy we know as the 'gram is shrouded in a BIT of UN-realism. 
I wouldn't know the first thing about Facetune/doctoring a photo; but remember - everything we post is you peering into the window of our butterfly hive; you're just getting a little snapshot; not the whole story; and remember; people post what THEY want YOU to SEE; not what they DON'T want you to see. We try to hit you with the SCIENCE and the SASS here at Essence; so cherry-pick our great nutrition knowledge (and cherries, because we love cherries), and be on your merry way in your REAL, NON-DIGITAL life. 
I try to shut down once my husband gets home; and on weekends sometimes for (gasp) the whole day. Let's commit to #FeedingOurEssence IRL, *inspired* by the gram, but not imprisoned by it!๐Ÿ“ฒ ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica"
This may sound counterintuitive, but I actually try to NOT spend a lot of time on Instagram! ๐Ÿ˜ฑ๐Ÿ˜ฑ๐Ÿ˜ฑ Yes; it's exquisite that now we ALL have access to a *free* information platform. We can share ideas, concepts, recipes, hopes, support, fears, and cute cavalier king charles spaniel pics ๐Ÿถ but if you can honestly tell me that after a 3 hour Insta-binge, you feel BETTER about yourself - that's unique. I always feel impoverished, large, and envious after scrolling through the highlights of everyone ELSES' lives. PLEASE remind yourself - this digital delicacy we know as the 'gram is shrouded in a BIT of UN-realism. I wouldn't know the first thing about Facetune/doctoring a photo; but remember - everything we post is you peering into the window of our butterfly hive; you're just getting a little snapshot; not the whole story; and remember; people post what THEY want YOU to SEE; not what they DON'T want you to see. We try to hit you with the SCIENCE and the SASS here at Essence; so cherry-pick our great nutrition knowledge (and cherries, because we love cherries), and be on your merry way in your REAL, NON-DIGITAL life. I try to shut down once my husband gets home; and on weekends sometimes for (gasp) the whole day. Let's commit to #FeedingOurEssence  IRL, *inspired* by the gram, but not imprisoned by it!๐Ÿ“ฒ ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica "
#FBF to my former life as an inpatient clinical dietitian fielding #UnnecessaryConsults left and right.  time favorite: "patient is hungry ." Same, bro. ๐Ÿค”๐Ÿ™„๐Ÿ˜• I have to say Iโ€™m much happier now with flexible hours and more time for flexible ligaments with yoga, pilates, and barre (often with Madeleine observing) ๐Ÿถ To clarify - clinical RDs deserve mad respect for what they do - and so do private practice RDs! All RDs command reverence, actually. 
Bet you didn't know that ALL Essence dietitians were/are inpatient clinical RDs; we've worked in hospital settings to train ourselves as the most elite nutrition clinicians. While it would have been nice to go straight from grad school to a cushy office, butterfly dietitians have been in THE TRENCHES of medicine. ๐Ÿ‘ฉโ€โš•๏ธ
Ask us about all the times we had near encounters with bodily fluid splashes, saw FAR too many pressure ulcers in the raw, and had to answer a complicated TPN question on the spot in front of 7 other doctors. Good times. ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica
#FBF  to my former life as an inpatient clinical dietitian fielding #UnnecessaryConsults  left and right. time favorite: "patient is hungry ." Same, bro. ๐Ÿค”๐Ÿ™„๐Ÿ˜• I have to say Iโ€™m much happier now with flexible hours and more time for flexible ligaments with yoga, pilates, and barre (often with Madeleine observing) ๐Ÿถ To clarify - clinical RDs deserve mad respect for what they do - and so do private practice RDs! All RDs command reverence, actually. Bet you didn't know that ALL Essence dietitians were/are inpatient clinical RDs; we've worked in hospital settings to train ourselves as the most elite nutrition clinicians. While it would have been nice to go straight from grad school to a cushy office, butterfly dietitians have been in THE TRENCHES of medicine. ๐Ÿ‘ฉโ€โš•๏ธ Ask us about all the times we had near encounters with bodily fluid splashes, saw FAR too many pressure ulcers in the raw, and had to answer a complicated TPN question on the spot in front of 7 other doctors. Good times. ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica 
Get into the Essence FrEND zone with NUTRITION TOUCHDOWNS and FOOLISH FUMBLES! ๐Ÿˆ I'm the crazy person sneaking #EssenceApproved snacks in my bag and hoping to not get caught at security. BYOS - bring your own #EssenceApproved SNACKS ๐ŸˆYou NEVER know what's going to be served at the tailgate. Try to eat every 3-4 hours so you don't get over-hungry and impulsively buy cheese fries at the stadium. Opt for pre-portioned snacks / apples / oranges that don't smush in your bag (nobody likes roadkill purse bananas) ๐ŸˆSniff out crudite, hummus, guacamole, tzatziki; and other 'REAL' foods that like, grew in the earth and aren't so starchy. Grilled chicken is always good; wings are not great because they are usually fried / have skin; but if you're going to do wings skip the sauce - it's ALL sugar. Honestly, I'd be okay with lechon, black beans, avocado, and salsa! ๐ŸˆTear open a packet of french onion soup mix into a tub of plain greek yogurt; you've got instant french onion dip for a variety of veggies; you can add a touch of sriracha or buffalo sauce in there to make it "buffalo" like; and you can actually coat this over cauliflower or tempeh to make "wings" ๐ŸˆTACKLE BOOZE + HYDRATION
It's dangerous to drink in the heat; alcohol is super dehydrating. For every drink you have, drink a full cup of water in between. Do not drink on an empty stomach; have a solid breakfast (something with fat, protein, and complex starch; like an apple with almond butter and flax crackers or sprouted bread) BEFORE the game. If you are going to imbibe; do vodka/gin/tequila + club soda + lemon/lime; there's a chemical in dark liquor which worsens hangovers (congeners). AVOID BEER unless you want that offensive linebacker physique. Spirits are a much more efficient way to get drunk, anyways. 
Thanks for having me @wptv and @johnfavolewptv ๐Ÿˆ๐Ÿฆ‹ #EssenceNutrition #EatLikeMonica #gocanes #gogators #identitycrisis #sneakingsnacksintostadiumssince1992
Get into the Essence FrEND zone with NUTRITION TOUCHDOWNS and FOOLISH FUMBLES! ๐Ÿˆ I'm the crazy person sneaking #EssenceApproved  snacks in my bag and hoping to not get caught at security. BYOS - bring your own #EssenceApproved  SNACKS ๐ŸˆYou NEVER know what's going to be served at the tailgate. Try to eat every 3-4 hours so you don't get over-hungry and impulsively buy cheese fries at the stadium. Opt for pre-portioned snacks / apples / oranges that don't smush in your bag (nobody likes roadkill purse bananas) ๐ŸˆSniff out crudite, hummus, guacamole, tzatziki; and other 'REAL' foods that like, grew in the earth and aren't so starchy. Grilled chicken is always good; wings are not great because they are usually fried / have skin; but if you're going to do wings skip the sauce - it's ALL sugar. Honestly, I'd be okay with lechon, black beans, avocado, and salsa! ๐ŸˆTear open a packet of french onion soup mix into a tub of plain greek yogurt; you've got instant french onion dip for a variety of veggies; you can add a touch of sriracha or buffalo sauce in there to make it "buffalo" like; and you can actually coat this over cauliflower or tempeh to make "wings" ๐ŸˆTACKLE BOOZE + HYDRATION It's dangerous to drink in the heat; alcohol is super dehydrating. For every drink you have, drink a full cup of water in between. Do not drink on an empty stomach; have a solid breakfast (something with fat, protein, and complex starch; like an apple with almond butter and flax crackers or sprouted bread) BEFORE the game. If you are going to imbibe; do vodka/gin/tequila + club soda + lemon/lime; there's a chemical in dark liquor which worsens hangovers (congeners). AVOID BEER unless you want that offensive linebacker physique. Spirits are a much more efficient way to get drunk, anyways. Thanks for having me @wptv and @johnfavolewptv ๐Ÿˆ๐Ÿฆ‹ #EssenceNutrition  #EatLikeMonica  #gocanes  #gogators  #identitycrisis  #sneakingsnacksintostadiumssince1992 
GERD morning!! โ˜€๏ธ
I mean, uh, good morning? 
GERD is unpleasant. ๐Ÿ‘Ž
Iโ€™m #blessed to only have lower GI issues, I guess, but my BFF has had GERD since we were baby butterflies, and I know it can be downright painful. ๐Ÿ˜ช 
In school, we learn about dietary triggers of GERD well as the link between weight/inactivity and GERD - but NIL about the link between GERD and the microbiome. 
THERE IS A LINK! 
We always recommend @biokult_usa to our clients with GERD to repopulate any microflora that was either missing to begin with, or has been decimated with the use of reflux medications (donโ€™t get us started on their long-term use). Regardless - always best to see your GI doc to see whatโ€™s up; and then let us take the reflux reigns from there to work on the food piece, because even some lovely fermented foods we always crow about may be dietary triggers. 
The only reason your heart should ever burn is if you see someone buying sugary yogurt, amirite? ๐Ÿ˜œ๐Ÿฆ‹ #WisdomWednesday #EatLikeMonica #EssenceNutrition
GERD morning!! โ˜€๏ธ I mean, uh, good morning? GERD is unpleasant. ๐Ÿ‘Ž Iโ€™m #blessed  to only have lower GI issues, I guess, but my BFF has had GERD since we were baby butterflies, and I know it can be downright painful. ๐Ÿ˜ช In school, we learn about dietary triggers of GERD well as the link between weight/inactivity and GERD - but NIL about the link between GERD and the microbiome. THERE IS A LINK! We always recommend @biokult_usa to our clients with GERD to repopulate any microflora that was either missing to begin with, or has been decimated with the use of reflux medications (donโ€™t get us started on their long-term use). Regardless - always best to see your GI doc to see whatโ€™s up; and then let us take the reflux reigns from there to work on the food piece, because even some lovely fermented foods we always crow about may be dietary triggers. The only reason your heart should ever burn is if you see someone buying sugary yogurt, amirite? ๐Ÿ˜œ๐Ÿฆ‹ #WisdomWednesday  #EatLikeMonica  #EssenceNutrition