1. Repairing Your Resolution w/ Kim Rose Dietitian



Please bear in mind that the following transcription was computer generated and may contain a few grammatical errors.

Jess: Hi, I’m Jess. And you’re listening to the flaky foodie podcast. The only podcast where the discussions are delicious and there’s chatter to chew on. On today’s episode, we’ll talk about mushrooms, faux meat and mocktails. No, that’s not the ingredients to a crazy new recipe. Those are actually the food trends for 2022. We’re going to talk about all the food buzzwords and menu changes that may be coming to an eatery near you.

On another note, if you’re like most Americans you threw in the towel last week, January 19th, on your new year’s resolution. If that sounds like you, we’re going to talk with Kim of Kim Rose Dietitian about how to get back on track and to rethink our approach to food, you won’t want to miss it. Stay tuned.

So let’s begin today’s episode with talking a little bit more about 2022 food trends and buzzwords. I’ve looked over a bunch of different sources, the New York Times, Food Network, just a lot of different sites on what they thought were the biggest trends for 2022. And one of the first things that I saw on almost every list was that everyone seems to think that 20 22 will be the year fake meat, that is, not meat, but something that tastes like meats for vegetarian, vegans and pescatarians flexitarians people who just want to eat less meat in their diet a meat substitute for, for those types of people. And everyone seems to think that that is going to be the top new thing for 2022. And I just find that very interesting because I’ve been a vegetarian for many years now, and I was a vegetarian growing up during the nineties in the south.

And when I say finding something vegetarian, not even just a mock meat, something that wasn’t a salad with just shredded cheese on a few croutons was a monumental undertaking. And so seeing all these fake meats, it’s nice to have the options, but I don’t know, I’m not really convinced. I actually prefer to eat beans and other sources of protein more than veggie meat, but I thought that was an interesting thing that everyone seems to think that fake meat is the new wave. It’s a new thing. So what I want you to do is: tell me through social media or in the comments or if you think that’s going to be as big of a thing as they say it is.

Another trend that I saw on the list was adding antioxidants to foods or making sure that the label on foods have antioxidants, because of COVID-19, or the panini as I like to call it, that’s my favorite nickname for it: the panini. All the different strains are everywhere. It’s pretty scary. People are taking their health. into their own hands and being really concerned about immunity and immune health. So when you go to the store throughout 2022, they’re saying you can expect to see a lot of new products or new product labels that emphasize how much their, this food product will help your immune system. And I found that really interesting and really fascinating.

We talked about the veggie meat being number one, but a lot of people are going to start eating mushrooms. And I thought that was a big thing because I keep seeing a lot more people say that they hate mushrooms. They don’t like mushrooms or anything, but it seems like a 20 22, it’s not just a year of the mock meat or the year of the immunity booster added to everything.

But also the year of the mushroom. They’re even saying that this would extend not only from your, you know, your shrooms or your psychedelic drug mushrooms, but actually just eating different types of mushrooms. And I’m all for this because I love a good mushroom baby bellas. Portabella is my favorite. So I am very excited about this food trend. And especially because it’s such a meaty addition as a vegetarian or a pescatarian to a dish, I’m all for it. Yes. Sign me up for it being the year of the mushroom, rather than the mock meat.

Something else that Ithought was really cool was… how would you like to finish drinking a cup of coffee or finish eating a delicious dish and be like, oh, wow, that was really good — but the fun’s not over, and then bitinh directly into the plate or the coffee cup. Well, edible spoons, chopsticks plates, bowls, and cups ; that could be a top food trend for 2022. So we’ll see on December. If we’re not eating our coffee cups, I will be highly disappointed. This is mostly just because of sustainability.

 You don’t have to worry about a cup being in a landfill when it can be in your belly. I have another, I have another food trend. This is non-alcoholic beverages your mocktails. Now I love a good mocktail, like a Shirley temple please is what I usually order when I’m out or I’ll order my current obsession: Arnold Palmers, and I just recently learned about lime rickies and I’m just like, this is for me, because I would always drink a mixed drink and be like, this is so delicious, but you know, you feel that the back of your throat where you’re just like, there is something in this that’s making it disgusting. Oh, wait, it’s the alcohol. So they’re saying mocktails is going to be the new thing. And one thing that you can expect, and I think this is pretty certain… expect for your menus everywhere to get a lot smaller and a lot thinner, like they are on diets themselves, because of supply chain issues and just a general shortage of people eating out. Restaurants are paring down their menus. So expect to see a lot less on your menu when you open it. Maybe every restaurant will not be a cheesecake factory anymore, but be a one pager. It won’t have the big Cheesecake Factory, a textbook of things that you can order it will actually pair it down. So maybe you just have a sheet, you just have a few options, not as many options.

 And one crazy thing that’s out there for a food trend. Potato milk. Now we have almond milk. We have oat milk. That was probably the latest craze for 2021. The oat milk. , you have cashew milk. , I had hazelnut milk before from I think Elmhurst farms, it’s delicious by the way. But they’re saying for 2022, the trend will be potato milk. So my first thought was huh, how’s that going to work? But they say that you boil the potatoes and you use the water that they’re cooked in to make this milk. And I’m like, that’s not so far off from almond milk, which is mostly not even almonds, it’s mostly water and a thickener and a teensy little bit of almonds to say that they have the flavor.

So I thought this is interesting. I’ll try it, but it kind of seems like a high carb option, kind of like oat milk, so we’ll see what that boils into and if it’s available for purchase, I’ll try it, and I will tell you all about it. So those are a few of the food trends for 2022. Let’s take a little break, and then after the break, we’re going to talk with a dietician. Because did you know that they have it down to the science the day when you will give up your food resolution or not even your food resolution, your new year’s resolution? And did you know that that day was last week? So we’re going to talk with a nutritionist and a dietician on how you can have not only a healthy outlook toward food in general, but also how you can get back on the wagon or reach your healthy eating goals.

You definitely won’t want to miss it. Stay tuned after the break. When we come back, we’ll have a conversation with Kim of Kim Rose dietician.

Now you may know me as the host of this podcast, The Flaky Foodie, but I’m also a mom and a wife with a full-time day job. On most tough days, sometimes the last thing I want to do after a long day is to make a stop at the grocery store.

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Today we have on the show, Kim Rose nutritionist and dietitian extraordinaire and she’s had a big role in helping my family. And so it’s a pleasure to introduce her to you today. So hello, Kim. Welcome to the show.

Kim of Kim Rose Dietitian: Hey, Jessica. Thank you so much for having me. I’m excited to be here. I’m a little nervous, but we will see…

Jess: well, this is the first episode, so I’m a little nervous too. We can be nervous together

Kim of Kim Rose Dietitian: For sure. For sure.

Jess: So my first question is, explain a little bit more about what you do. You’re a nutritionist and a dietician. What’s the difference between those two roles?

Kim of Kim Rose Dietitian: Yeah. So that is a very good question because a lot of people, you know, especially in the day and age that we live, you know, we are plugged into the internet, social media, and we see a lot of people promoting that.

They are a nutritionist. So a nutritionist and a dietician is two different things, but let me, let me say it like this. Instead, all dieticians are nutritionist, but not all nutritionists are dieticians.

Jess: So there’s a little bit more training that goes into being a dietician.

Kim of Kim Rose Dietitian: Yes. So to be a dietician, you actually have to take a test where you become credentialed by a certifying body

Nutritionists, on the other hand, they do not take that test. So that means that they do not have the licensure and the different states where they live. To give certain food and nutrition recommendations to a variety of different diseases. Like they can say things related to general health stuff, like eat more fruits, eat more vegetables, which we know is good, but when it comes down to things such as diabetes or polycystic ovarian disease syndrome rather, or even like high blood pressure, heart disease. They cannot give a specific nutrition plan for it because they do not have the licensure. A dietician has the licensure in order to. Prescribe you a nutrition prescription. So you can think of a dietician as someone that prescribes food, just like how doctors prescribe medications.

We are allowed by law to prescribe food, to help with certain medical conditions.

Jess: That’s awesome. Learned a lot there. Thank you.

So explain your role in your client’s lives. When it comes to food and nutrition, a lot of people think that, you know, you are up here slapping candy bars out of people’s hands and making them just eat like kale and celery. So explain how you work in your clients lives to lead them to a healthier lifestyle.

Kim of Kim Rose Dietitian: Yes. And that is a good question. So a lot of people, they have the preconceived notion that dieticians are the food police, and I’m not even going to front. I’m not going to front at all. Dieticians, we did get the, the title of being a food police, but I think that the profession has. Evidently evolved, especially seeing now there is more of a focus on cancel culture and healthy at every size. Like you do not have to be a twig in order to be healthy. And plus, you know, people of color, we live in larger bodies as it is, but that doesn’t mean that, you know, we’re not healthy, but really back in the day, I would say maybe when I was a little girl and I’m in my thirties now, you know, dieticians, they really weren’t, you know, judging you for what you ate. And now, to be honest with you, the role that I play in my client’s lives, I never tell someone to stop eating the foods that they like, because I don’t believe that food has to taste like cardboard and sadness. And if you deprive yourself from the foods that you like, what is ended up going to happen is you are going to crave that food a lot.

So I know specifically with my clients, like, you know, when it comes around to the holiday seasons, the anniversaries or birthdays, because I deal with a lot of people that have diabetes and. You want a piece of cake? Do you want a piece of pie? Sure, go ahead and do it. And then like a lot of them look at me like

Jess: Are you sure you should be telling me that?

Kim of Kim Rose Dietitian: I’m like, yeah. And I was like, let me explain to you, because what’s going to happen is you’re depriving yourself. And then you’re going to just think about it the whole entire day. So go ahead and have a moderate slice. So at the end of the day, you’re not sitting there and eating like half the cake or half the pie or half the cookie…

Jess: Moderation.

Kim of Kim Rose Dietitian: Exactly, exactly. And another thing that I teach my clients as well is okay. If you want that cake, let’s go ahead and you know, let’s have a meal. Let’s have our protein, our healthy carbohydrate and our vegetable. And then afterward let’s go ahead and have a dessert. So let’s go ahead and eat a balanced, healthy meal first, and then you can have your sweets.

There’s absolutely nothing wrong with that. So the role that I play in my clients’ lives is really to unravel a lot of nutrition-related fiction with the facts, because a lot of people do think, oh, because I have XYZ or I may want to lose weight, or I may have this condition. That means that the rest of my life, I have to end up eating kale then quinoa and all the other things.

And I’m like, no, that’s not exciting. Let me teach you how to do it in a proper way.

Jess: Let’s let’s pause a bit and take a little bit more time to talk about, your specialties and your background, and let me give actually a little testimonial to you and the services that you provide. , about last year, my husband had an issue with his blood sugar spiking up really high A1C I think was at a 12 and… What’s the normal level?

Kim of Kim Rose Dietitian: The normal level for a hemoglobin A1C for someone that is not diabetic is underneath a six.

Jess: Yes, So his was double and it was a little scary, a little frightening. And, you know, we love food. We love to eat. And so Kim came in and was able to help us to kind of rethink how our plates look and offer some nutritional advice that enable him to it was her advice; his just sticking to, whatever, you know, he was told to do– his dedication to that; and also the goodness of God, he’s off medication now. So…

Kim of Kim Rose Dietitian: amen

Jess: …so that is a huge Testament to. Kim’s background, but I want you to go into that a little bit more. What are you, what are your specialties as a nutritionist and a dietician?

Kim of Kim Rose Dietitian: Sure. So my specialty is for individuals that have type two diabetes or pre-diabetes. And the reason for that is because just looking at the statistics. There’s roughly over 7 million Americans that are walking around and they don’t even know that they have a diagnosis of diabetes. They don’t even know it.

And then on top of that, people of color are disproportionately impacted. So, you know, I said to myself, I said, you know what Kim, put two and two together. I said, you know, People need help. And especially during the times that we are living in, this is a very high stress time. I mean, 20, 22, it’s kind of looking like 20, 21 right about now.

And a lot of people, a lot of people in their twenties and early thirties are coming to me, Jessica. And they’re like, yeah, I went to my doctor and they said my blood sugar is high and I need to make some changes. So I decided to really focus my expertise on food and nutrition as it relates to achieving better blood sugar management.

On top of that, a lot of people don’t know as well that, you know, if you have high blood sugars, diabetes, that it really puts your at risk for developing heart related issues, such as high blood pressure, high cholesterol. So I focus on that as well, because honestly it all goes hand in hand. So some people.

I think that, oh, you know, well, I’ve been diagnosed and my mom has it. And so all my family members has it, but as I like to say, genetics loads the gun and lifestyle pulls the trigger. So really it’s really more than just the foods that are coming into our mouth. It’s how are we resting at night time? How are we managing our stress?

You know, things of that nature. Cause you know, I know it’s touted that black people that were resilient.

Jess: Yes.

Kim of Kim Rose Dietitian: But to be honest with you. Okay. Yeah. I understand we’re resilient. We have been through a lot historically, but at the same time, how are we letting out the stress from our body? Is it just being built up because that stress can cause our adrenal glands to push for cortisol and cortisol causes our blood sugar to be elevated and prolonged effects of cortisol can start impacting the heart, but how are we really managing that resiliency? So it’s, it’s all in a nutshell, you know, it’s, it’s more than just the physical things and yeah, I do focus on the physical things with my clients, but I also want to let them know that look you got to sleep good at nighttime. You gotta find an avenue to get the stress out.

Jess: So, it’s a holistic approach. It’s not just food. It’s, it’s everything, you know, what, what you put in your body how you treat your body, how you treat yourself.

Kim of Kim Rose Dietitian: Correct. Correct. And that, that was, you know, in a nutshell, it was definitely stated by you, how are you treating yourself? And that’s what I like to tell my patients too. Like if they fall off the bandwagon and they say Kim it’s Saturday, I had a rough week and I went out for. Pizza and fries with friends. I’m like, okay, that’s fine. Today’s a new day. Let’s regroup. Let’s not beat ourselves up. Be kind to yourself. And that’s another thing I know I keep going on and on, but people are not kind to themselves.

I realize people are very mean to themselves. They really put themselves down by their food choices and that is not the way to be starting out 2022, be kind to yourself, say positive affirmations, read an encouraging book… something that uplifts your spirit, because the more that you’re mean to yourself, you’re going to make these choices that you’re being very critical on.

And then this is going to cause your condition to become worse. So definitely be kind to yourself.

Jess: Do you get a lot of new clients who come in to make a resolution, like, or they’re making a resolution and they need some, they decide they need some professional help to reach it?

Kim of Kim Rose Dietitian: So I would say since 2019, I have been getting a lot of new clients during the new year. And I think that has to do with people are now taking their own health into their own hands. Yeah, because the current virus is every single where in the United States. But yeah, I’m finding a lot of people come to me in the new year. They think of it as a new slate as a start over. But. Something that I noticed is, yeah, it may be a new slate or a new start over.

I always say new year, same me, because I can, I can always decide any single time of the year. This is going to be my goals, but I think there’s a lot of pressure when January 1st hits and people feel like that they have to do something. They have to jump on the bandwagon of doing something, quote, unquote, new to improve their physical being, and you know what I mean? Like I got to look good. Like they’re, they’re not even necessarily concerned about all. Let me get these blood sugars. Right. Let, let me, let me make sure that I’m getting adequate rest, but you know what other people can see. So I’m going to go ahead and get this gym subscription.

I will go ahead and lift these weights and it’s really all about their appearance for some people where, to me, they’re setting themselves up for failure. If that’s, if that’s the motivating factor.

Jess: So we shouldn’t be prepping for hot girl summer?

Kim of Kim Rose Dietitian: Every day is a hot girl or hot boy summer, every day. There’s no special season. It’s not June, July every single day. So that’s why I always say to yourself, okay, what are you doing today to improve yourself? And even if it’s something small, like for instance, I didn’t mind once. I think it’s every day I try to get in some form of movement.

I don’t even like to call it exercise, Jessica. I don’t, because exercise that word in and of itself sounds like too much, too much is going on. So I say, okay, Kim, what are you going to do for your joyful movement today? And you know what I did, I took a walk around the block and I said, hallelujah, amen. If I was just indoors, I would have been indoors watching Netflix.

So I said, you know what? I don’t want to run. I don’t like to run. So don’t run. I don’t feel like dancing because I only danced when I cleaned the house and the house was clean. So I said, let me go ahead and get some sun, which has been a boost to my mood, get me some vitamin D improve my immune system and go for a walk in this fresh air and setting those little tiny goals.

Checked it off my list instead of doing something big, like, oh, let me go to the gym and, you know, lift these 50 pound weights, not going to happen no ma’am.

Jess: So a little small steps are a lot easier to accomplish than the big goal of, you know, I’m going to be a runner on January 1.

Kim of Kim Rose Dietitian: Exactly. Exactly. Because when you start running and your heart starts hurting because you’re trying to breathe and move, move your legs at the same time, that’s a lot of work. So do something small, something achievable, something that you can find yourself doing. Cause a lot of people make unrealistic goals.

Like do something that you’re actually going to enjoy.

Jess: We’ve kind of gotten your thoughts already about what you think about making a food resolution. Is there any healthy, food resolutions or is it always like a setup for failure?

Kim of Kim Rose Dietitian: Let me see. So what the, what the food resolutions. This is what I always say continue to eat the foods that you like. Like for instance, I have a client now and she’s a fan of pizza. And I’m not telling her that.

Jess: I agree. I am also a fan of pizza .

Kim of Kim Rose Dietitian: And I’m not telling her stop eating her pizza, but what I’m saying, I always like to function from the law of addition instead of subtraction, because these new year’s resolution it’s always focused on subtraction cut this out, your diet cut out your diet instead. I said, okay, let’s keep your pizza, but let’s add something to it because okay, I see the cheese. I see your toppings. I see your meat toppings, but what’s missing is, Hey, I don’t see any fiber in there. I don’t see any vegetables. So could you go ahead and add some vegetables to that for me, and then she’s like, okay, yeah, Kim, that’s fine. Can I add a little dressing? Cause you know, that vegetable, that salad, is dry. I said sure thing, you definitely can. So what I do with her and I always tell her, I always tell her I’m functioning from the law of addition. So if you have one fourth of your plate to be a salad, next week we’re going to up it, and we’re going to do half of your plate because half of the plate is the goal. So I say, you, you can keep your pizza slices, but I’m like, I’m a need a little more fiber in your life. And she was like, she just laughed. And she said, okay, I see what you’re saying. I definitely see what you’re saying.

You’re telling me I’m not eating enough. And I say, yeah, you can take it from that perspective. So when I add on to my client’s diet, they begin to see how to create a plate that has a protein. It has a fat and it has some type of fiber, whether that’s from a fruit or a vegetable source. So I’m always adding on to their current plan.

And a lot of people, what I realized that they’re missing is fruits and vegetables. And that is so important. Yes. Recently the dietary guidelines for Americans changed and they had recommended. We try to get potassium, which is found in a lot of fruits and vegetables. I think it was about a little over 3000 milligrams, but they upped to over 4,000, I think 4,800 milligrams. And that’s important because it helps with the heart. It helps protect the heart. It helps protect the liver, not the liver. It helps protect the kidneys. It’s a great source of fiber that helps to keep the colon clear from constipation. It has vitamins and minerals and antioxidants in it.

So when I see people I’m always pushing for: I need more fruits in your life. I need more vegetables in your life, especially the vegetable kingdom. Cause people, we down fruits easier than we do vegetables. So I’m just like, okay, let’s let let’s experiment. Let’s let’s get creative. Oh, you don’t like tomatoes.

You don’t have to eat tomatoes. Find something else. I just want to make sure that you are getting some vegetable.

Jess: And you mentioned that the potassium levels that you should reach have increased. What are some foods? Cause most people only think of bananas as sources of potassium. What are some other sources?

Kim of Kim Rose Dietitian: Sure. So tomatoes are a great source of potassium. All fruits and vegetables have potassium in it, but in various amounts. But the ones I’m about to mention are some of the highest. So tomatoes have a great source of potassium in it. Bananas. Potatoes, whether that is the sweet potato or just like the regular white potato, they have great sources of potassium in it.

Beans beans are a great source of potassium, a variety of different beans and legumes. But you can just make sure that you’re getting. Fruits and vegetables period into the diet. \

Jess: So I can have French fries as my source of potassium. Is that what you’re telling me?

Kim of Kim Rose Dietitian: You can have French fries. I just want to make sure you got some salad with that.


Jess: Balance in all things.

Kim of Kim Rose Dietitian: Yes!

Jess: So one thing I’ve recently learned is that researchers, researchers, and scientists, they actually have it down to the science of when we quit or give up on our resolutions. And this is from a fitness tracking company Strava, they tracked activity in 2019 and boiled it down to. January 19, which is actually just a few days ago and they call, they have a name for it and everything– It’s called quitters day. People just make it for 19 days. If you count from like the start of the year, people say January first , Hey, I’m, I’m all gung ho, I’m going to eat better. I’m going to eat right. I’m going to go to the gym. They just make it for 19 days.

 Have you noticed like a timeframe when you’re treating your clients when you like, okay. Mr. Johnson is about to give up, like right now and do you, are they any other signs when somebody is getting kind of weary on taking a healthy lifestyle journey?

Kim of Kim Rose Dietitian: Yes. Yes. I have noticed some signs, especially in the diabetes population, because there’s so much things going on with diabetes, especially for those who take insulin. You have to prick your finger. You have to inject yourself and continue pricking your finger before each meal and figure out your dose of insulin.

So that becomes very exhaustive and there’s actually something called what is the actual term of it? It’s not diet depression. It’s, it’s something related to that. So once I hear my clients start complaining, start talking about the load and the burden of it. Something I do is I like to pause, I’ll pause my services right then right there, because anything that I tell them is going to be burdensome for them.

So I said, you know, what, how about the next 72 hours we take a break? You don’t check your blood sugar levels. You don’t speak with me. You go ahead, you relax. You woo- sah, you unwind, you take time for you. Get a massage, go on a day trip. And then we come back rejuvenated and refreshed.

And the reason for that is because I strongly believe I strongly believe, and I don’t mean to be preachy that we are three-dimensional people. We are physical. We are emotional, and we also have a spiritual component. So with the physical, that’s why we go to doctors. With the mental, that’s why we go to mental health therapists or psychiatrists or psychologists or counselors and spiritual, that’s why we go to pastors. So all three parts of us need to be in sync needs to be harmonized in harmony so that we can balance our health holistically. So if I see someone is, you know, really walking a thin line mentally, it’s becoming a lot for them to bear. I cannot expect for someone who is about to break to take care of themselves physically. So that’s why I say let’s, let’s unwind. Let’s pause. And you go ahead and you speak to me when you’re ready to speak to me again. So I’m finding that when my clients tell me things like that, when I hear them start complaining, that’s when I know that they are about to give up.

 Additionally, something else that I’ve noticed with my clients, as well is my clients, that, who they have like a mental health counselor, they do far better than individuals who do not have a mental health counselor, because whatever lifestyle changes or whatever new thing that they were diagnosed with, introduced into their lives. It’s so much going on. It’s like, you know, the doctor gives us a diagnosis and we have to figure it out on our own. We have to do the research and that definitely does take a toll. And then you have someone here coming and telling you, okay, go ahead and add more vegetables.

Like dawg Kim, how much vegetables can I eat? I’m finding that, you know, once you have that mental health counselor to help you sort through thoughts and sort through what is attainable/ what is really not attainable is definitely a recipe for success.

Jess: So basically if somebody is feeling like, you know, they’re not reaching their resolution, take a you day, take a little break, and during that you day do some self care that can get you back in track to get more aligned with your goals and looking into mental health services or therapists is something that can also help so that you can figure out your, your mental state.

Kim of Kim Rose Dietitian: Correct. Correct. And something else too, that I wanted to add is it’s okay if your new year’s goals change, it’s okay. If you modify them. I don’t want people to think that they’re a failure because some of the goals that are being set are just total, totally unrealistic. You know, we have these Olympic style goals, like, you know, we’re about to run in London at the next Olympics.

I’m like, come on now. We are not about– like, these people have been training for the last four years. So definitely setting more realistic goals instead of saying, oh, you know, I’m going to be able to bench press 300 pounds. You know, it may be like, Hey, I’m only able to bench bench press 10 pounds and I’m gonna go up two pounds every two weeks or every month. So definitely reassess your goals. And that’s part of being kind to yourself because when you set out these big obstacles, you can’t really get over that speed bump. And then you’re going to think of yourself as a failure, which impacts the mind and impacts the body. So some of the goals may need to be reassessed as well.

Jess: So it’s not about getting back on the wagon. It’s about building a brand new wagon.

Kim of Kim Rose Dietitian: Right? Right. And sometimes, you know, when I said this is a new year, same Kim, you know, that means I’m changing out the tires. Definitely. It’s still the same wagon, but I’m changing out the tires. I’m changing out the oil. I’m making sure I’m shining down and polishing the car to definitely feel good about myself mentally, and then physically, I can definitely start reaching my goals. So, you know, giving yourself a little TLC. I even tell my guys, I always tell them, you know, when’s the last time you had a massage and all of them say never. You know what, there, there is definitely therapy in touch.

So how about we get ourself, a massage and even my husband’s a nurse, even in nursing, there’s something called the therapeutic touch. It’s just simply placing your hand on a patient, the fact of touching their shoulder or touching their hands. That’s a form of therapy and it goes a long way into improving their mood.

Jess: Because maybe the issue is you need to feed your soul. You want to feed your stomach with the extra large fry and a milkshake, but maybe you need, you know, like some therapeutic touch, like you mentioned earlier. It’s very insightful.

Kim of Kim Rose Dietitian: Yeah.

Jess: So, what do you do if the problem is really serious, it’s not just, you know, Hey, I want a burger every now and then, or what, what is it’s leading to disordered eating, maybe you’re eating too much. You’re bingeing, or maybe you’re not eating at all because of this new year’s resolution. Or maybe something I learned recently is I think orthorexia, orthorexia, where you just you’re so into healthy eating that it’s not healthy anymore. It crosses the line from being healthy into being disordered. What, what should you do in that particular situation? How do you figure out that’s even your problem?

Kim of Kim Rose Dietitian: Yeah. So one of the ways that I like to see if my, my patients or clients rather have a eating problem is by having them send me pictures of their food. So I know like a lot of times, if I don’t see the proper amount or even a representation of all food groups this is really a chance for me to see like, Hey, you know, do they have an eating problem?

And before I even go on with giving them recommendations, I personally stop services and refer them to a mental health counselor because that orthorexia, that disordered eating or eating disorder that that’s a mental condition that needs to be addressed. So I realized that, you know, I did not– it’s not in my scope of practice to help them with their mental health. That is someone else’s scope of practice. So I honestly pause services and refer them out so that they can get the mental health that, or the mental health that they need in order for them to flourish. So, yeah. When it comes to food, food, and mental health, there is a thin line that you walk on because people can start obsessing with food and obsessing with every single calorie and obsessing with you know, weighing their food out, and I’m not, that’s not the way that I practice. I believe in healthy at every size. It doesn’t matter your size. What is your blood work showing? What is your blood work showing that everything is good. As long as your blood work is good, you and I are good. So if I realized that there is that type of disordered eating going on, then definitely mental mental health counselor needs to come into the mix.

Jess: Okay. So we’ve talked a lot about how mental health plays a role in having a healthy attitude towards food. Is there any. Le last minute advice or a few last words that you would like to say about having a healthy relationship towards food.

Kim of Kim Rose Dietitian: Yes. Yes I do. So I know this time of year it’s popular where, you know, a lot of people are going on diets and I know a lot of people that are cutting out specific food groups. To me, the two food groups that get demonized a lot is number one, carbohydrates, which are found in our brands, rice cereals, crackers.

Jess: I love a good carb!

Kim of Kim Rose Dietitian: Right. Bread is life! And then another food group that gets demonized too is fats. And I even heard some people say, oh, I can’t eat avocado because avocado is a fat

Jess: Good fat!

Kim of Kim Rose Dietitian: Right. It’s a good fat.

So I want to let people know that there is no such thing as a bad food or a good food because food does not have that moral capability to choose between right. And wrong. It doesn’t. So anyone that tells you to cut out certain foods from your diet, I want to say that they are sent from the devil. Do not believe them or run, definitely run because I mean, in my view, God made carbs. He made protein and he made fat for the body and him and his wisdom. So I definitely believe that no food needs to be demonized. But if you are having an issue, figuring out what is the right portion for you to eat for your individual body, for your activity level, then don’t hesitate to reach out to a dietician and you don’t have to give up the foods that you like.

If you like cookies, that’s fine. I like cookies too. We just have to know how to include cookies in our diet so that that’s not the only thing that we’re predominantly consuming

Jess: what’s your favorite cookie?

Kim of Kim Rose Dietitian: Ooh, a good chocolate chip. I have some right now in the house

Jess: Same! Especially warm, it’s just like chefs kiss.

So I have a few fun questions. Thank you so much for your insight on this topic, but I just have a few just kind of fun questions for you, kind of like the chocolate chip cookie question.

So something I’m a kind of a nerd about is what’s your favorite grain?

Kim of Kim Rose Dietitian: Oh, I like rice.

Jess: Okay. Yeah. I like, I mean, it’s, you know, if it’s one of those, if it’s, if it ain’t broke, don’t fix it. Cause you know, rice goes with everything it’s delicious, but something that I one grain, I discovered that I really love is farro or farro.

You know, I’ve never had that yet.

 It’s good. It’s hearty like a brown rice, but it doesn’t, it doesn’t taste hearty. And it’s good in a soup or something like that because you can cook it forever and it kind of keeps the same texture. So that’s my favorite.

What’s your favorite fruit?

Kim of Kim Rose Dietitian: My favorite fruit hands down is mango. It’s the island girl in me and I have a mango tree here too. That’s about to bloom in June, so I love mangoes.

Jess: I used to be a huge apple person, but I’m finding it a light oranges a lot more just because they’re so portable.

Kim of Kim Rose Dietitian: Yes.

Jess: You know that you can’t take an apple somewhere and you know, you’re like crunching and you know, sometimes you want appeal and you can peel it with an orange. It’s just like, it’s easy to go. And it makes your whole office smell amazing. Everybody’s going to walk by it’s like hmm, I smell oranges. So. That’s my favorite fruit.

Okay. What’s your favorite vegetable and how do you like to have it prepared?

Kim of Kim Rose Dietitian: My favorite vegetable… so this is a tough one because typically not a vegetable person, even though I know I need the fiber, so I definitely have to give myself a pep talk to eat it.

Jess: I’m the same way with salad.

Kim of Kim Rose Dietitian: My favorite vegetable, I would say tomato for me, tomato. I eat a lot of sandwiches, especially because it’s the same thing as portable. They can go anywhere with me and I’m always on the go. So I always like a good tomato in my sandwich. And I just like to eat it fresh, just sliced and put it in between my two slices of bread with whatever protein. So I really like tomatoes.

Jess: Okay. What’s your, what’s your go-to meal to make at home?

Kim of Kim Rose Dietitian: You didn’t tell me your favorite vegetable.

Jess: I love roasted broccoli, broccoli, any vegetable roasted, really, but especially broccoli.

Kim of Kim Rose Dietitian: Oh, nice. Yeah, broccoli’s a winner too . Broccoli’s a winner. It’s easy. What was your question now?

Jess: What’s your, what’s your like go-to meal to where you almost always have something in the house for it. You like to make it, you like to eat it.


Kim of Kim Rose Dietitian: see, let’s see. I would say my go-to meal is any roasted vegetable with some type of beans or legumes on the side. I always have some earthy vegetables in my house.

So whether that is carrots or whether it’s potatoes or whether it’s anything, any type of vegetable that grows in the earth, I always have it in the house. So I definitely like to roast that and just cook up some beans because I’m vegetarian. So whether it’s curry beans, curried beans is my favorite because it’s just a really quick and easy meal where I know that I’m having my fiber, I’m having my protein, I’m having my carbs. And because of the oils that I put in the beans, I’m having my healthy fats with it. So it’s just really a meal for me to cook in under 30 minutes and has all food groups, all major food groups represented.

Jess: Mine would have to be pasta. And we’ve definitely switched pastas since the blood sugar scare of 2021, which is what I’m going to start calling it. But, uh, we’ve definitely started using the Banza. Barilla has a protein pasta that actually costs a little bit less than the Banza, and the nutritional stats aren’t that different.

So yeah, either make a little quick Alfredo sauce, or maybe we have an Alfredo sauce or a tomato sauce, which is easier. That’s that’s typically in it and you can, you know, you could throw anything in pasta and it’d be a cohesive dish, you know, you have like some roasted broccoli from yesterday. You toss it in there. It’s delicious. So that’s true. That is my favorite one.

And my final question is toast with peanut butter or Avocado toast.

Kim of Kim Rose Dietitian: Oh, I knew you would ask this. So I don’t mind. Goodness. And it’s so funny too. Cause yesterday morning when I woke up, I was actually wondering, should I have peanut butter or should I have avocado?

I’m going to say toast with peanut butter simply because I like the taste of peanut butter, but I only liked the taste of peanut butter. I only like it on toast. Like–

Jess: Really?

Kim of Kim Rose Dietitian: Don’t give it to me in my oatmeal. Don’t give it to me any place else besides my toast that’s the only way I would really eat peanut butter.

Jess: See I’m opposite

Kim of Kim Rose Dietitian: I’m weird. I’m weird.

Jess: You could probably give me peanut butter on a shingle and I would eat it I love peanut butter but my son does not like it. We keep trying to kind of give it to him in things, and he’s just like, even crackers are his favorite thing –crackers and chips and things like that. But peanut butter crackers, he will take them apart. Yeah. Scrape the peanut butter off. And that’s how I knew. I was like, you really don’t like that.

Peanut butter is the O G, but I’ve recently just discovered avocado toast toast. And I’m like, it’s so good. Especially if you add like an everything bagel seasoning on top. So that’s all I have. Thank you so much for joining us today. Kim and tell the people how they can find you if they want to seek more information about you about having a balanced, healthy eating that just that’s not miserable.

Kim of Kim Rose Dietitian: Yes. So the easiest way to find me will be on Instagram and my handle is @the.bloodsugar.nutritionist . Or as of last night, I recently started a TikTok. Don’t ask me any questions, I don’t know what I’m doing.

Jess: Oh, you’ve got to tell me how that goes. I was thinking about doing one for the podcast and I am very feeling…I’m feeling very old.

Kim of Kim Rose Dietitian: After this episode, I might give you the low down on the TikTok, TikTok is @bloodsugar.nutritionist. So yeah, those are my main two platforms. And really, it’s just free information that people can start incorporating into their life for better blood sugar management. ‘I mean, when you look at diabetes and how it impacts the heart and cholesterol and the high blood pressure, people need accessible information.

So that is really what is really what’s on my page.

Jess: Okay, well, thank you again. This has been the flaky foodie podcast. You can find me wherever podcasts are broadcast, and please be sure to go to my website,

And if you want to find more about Ms. Kim Rose here, you can use the links that she provided. And those are also included in the show notes. And again, on my website. Thank you so much for being here. Have a great week. Bye everyone.

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