This episode contains three nutrition divas in a joint celebration of Women’s History Month and National Nutrition Month. First, Jess talks about Dr. Marie Maynard Daly, the first Black American Woman to earn a PhD in Chemistry and the reason we know triple double cheeseburgers with extra bacon and extra cheese will clog your arteries. Then she discusses Dr. Doris Calloway, the woman behind many of the daily dietary allowances we see on food labels today.
Then we’ll talk with the final nutrition diva — Kim of Kim Rose Dietitian, who will answer burning questions like: Is the Keto diet worth it? What Does Kombucha Do? How much protein should be on my plate?
Dr. Marie Maynard Daly
Dr. Doris Calloway
Kim Rose Dietitian
The Flaky Foodie
Support the show (http://buymeacoff.ee/theflakyfoodie)
The following transcript is computer generated and may contain typos and/or errors.
Hi, it’s Jess. Welcome to another episode of The flaky foodie podcast The only show where the discussion is delicious, and there’s chatter to chew on. On today’s episode, we’ll continue our combined celebration of National Nutrition Month and Women’s History Month. First, we’ll talk about some notable women in nutrition and then we’ll talk with Kim of Kim Rose dietitian about some frequently asked questions that most people have about the nutrition scene, stay tuned, you won’t want to miss it.
So it never fails. Whenever there’s a video of this super decadent mile high burger with a pound of bacon and a pile of cheese and a pound of meat on it. The first comment is always about how all of that cholesterol is going to clog somebody’s arteries and kill them. As annoying as a wake up call is when we’re looking at food porn on social media. The fact that we even know that cholesterol clogs the arteries is valuable knowledge and it can be attributed to Dr. Marie Maynor Daly, the first black American woman to earn a PhD in chemistry. Dr. Daly was born in the Big Apple Queens, New York in 1921. She was an avid reader and lovde learning about scientists and their achievements. Her father wanted to become a chemist, but he didn’t have the money to complete his schooling at Cornell University, Making her father’s dream a reality and a passion for science pushed Dr. Daly to earn an undergraduate degree from Queens College, a master’s from New York University, then her PhD from Columbia University in 1947. After graduating, Dr. Daly worked on a lot of different research areas, one area was learning about the causes of atherosclerosis, or that is the plaque buildup within the arteries. She studied rats looking at their vital signs and found a strong correlation between high blood pressure and having high cholesterol. Now, this was super groundbreaking at the time, and it caused future research into the causes of heart disease that we know to this day. In addition to making sure that we know the consequences of eating that triple double cheeseburger and anything else that has high cholesterol. Dr. Daly also studied the protein in DNA. And her research is a key factor in what we know about how the parts of our DNA are organized. Now even though Dr. Daly became an accomplished chemist, she didn’t just honor her father by fulfilling his last dream in that way. She also made sure that other students wouldn’t have to give up on their goals by starting a scholarship at her alma mater Queens College to honor her dad.
Now we move on to our second female in nutrition Trailblazer Doris Callaway interesting fact is that she earned her PhD During the same year is Dr. Daly 1947. But she got her degree from the windy city Chicago at Chicago University. Dr. Callaway worked at the Institute of armed forces and Stanford Research Institute, before becoming a professor of nutrition at the University of California at Berkeley, where she worked for more than 27 years rising through the ranks to become his first female Provost emeritus. And those years Dr. Callaway became internationally renowned as a scientist. Some highlights of her career include the Pitt house studies, which influences dietary research to this day, Dr. Callaway meticulously recorded the food and energy needs of six individuals who live by themselves in isolation for weeks and an on campus apartment. At the time of her experiment 1963 nutritionists thought you needed 100 grams of protein a day. From the penthouse experiment where she was taking vital signs and measuring out the energy expended and taking in she determined that you only need half that amount. Anything over about 50 grams of protein will be overkill, and your body will expel it. It will take it out through your skin or your hair through your urine through your sweat, and it will just be a waste. So those penthouse experiments continued up until 1981. Although I hope they got a different set of volunteers because being locked away and monitored for that long would not be pleasant, but her experiments influence the national norms for the recommended daily allowances of nutrients. So I’m not sure what exactly has changed to the recommended daily allowances since Dr. Callaway’s work kind of influenced them. But a fun fact to say whenever you flip over the label and you see that recommended daily allowances, 2000 calories per day or what have you, you can say, Hey, I know one of the ladies that came up with that, and you can be like, hey, that’s Dr. Callaway, an amazing woman, two amazing women that we discussed today that were in the podcast. And now we’re going to talk with one more. After the break. We’ll talk with Kim of Kim rose dietitian. And she’ll answer some burning questions that you may have such as how much protein do I need? What does kombucha do? And is the keto diet worth it? Stay tuned after the break for q&a with a licensed dietitian
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welcome back Today we have with us Kim rose dietician, she’s here to kind of answer some commonly asked questions that you ask nutritionists today. So Hi, Ken, welcome to the show.
Kim Rose Dietitian 7:43
Uh, hey, guys. Thank you. Hey, Jessica, thank you so much for having me. I am so happy to be back. Especially for you know, the Ask the dietician section. Seeing that, you know, March is National Nutrition Month, so I’m excited to to share my my wealth of knowledge. Yes.
So we have the first question that came from galavanting. Wellness. Her question is, that’s our handle on Instagram. And her question was, how much protein should you have on your plate during a meal?
Kim Rose Dietitian 8:16
Oh, this is a very good question. So before I begin, let me say my my little medical disclaimer. So this is definitely for educational purposes only, and should not be taken as medical advice. So if you have any questions pertaining to your medical issues, definitely speak to your personal dietician or your doctor. So with that being stated, how much protein should you have in your plate really depends. It’s really individualized. I can’t say oh, you know, Jessica, you need to have 56 grams of protein, and then tell the next person the same thing. Because our protein needs vary depending on gender, it varies depending on activity level, it varies depending on your age. And if you have anything going on, for instance, if you have a wound going on that needs to be healed and your protein intake will definitely increase. If you are pregnant or have just given birth, then your protein intake definitely varies. But the Recommended Dietary Allowance for Americans recommends that individuals should get 0.8 to one gram per kilogram body weight of protein per day. So I know you guys may be saying okay, Cam, what does that mean? What does that even mean? Break down the math for us? So let’s just say this, let’s use a female she’s 120 pounds. So if you multiply her weight to actually convert her weight into kilograms, which would be 54.5 kilograms. And you multiply that point by point eight, that means that she would be getting about 44 to 54.5 grams of kilograms of protein on a daily basis. And that could look anywhere from, you know, three to four ounces of protein it per serving, excuse me, not per serving, but on your plate. So that’s, that’s, that’s a long answer to a very simple question. So it really, basically it all depends. I didn’t know there was a calculation for it. That’s cool. Yes, if you’re having like a blood sugar issue, like diabetes, or pre diabetes, is the keto diet the way to go? You are come up with the so, you know, let me say this. I would say in the past, I have been the the person that is so against the keto diet, because it tends to increase a lot of fat in the diet. So let me say this long story short, no, the keto diet is not the way to go. The reason why the keto diet is not the way to go, especially if you want sustained blood sugar management is because the keto diet really cuts out carbs in the diet. So carbohydrates are found in your fruits, they are found in dairy products. They are also found in certain starchy vegetables, such as your corn and your potatoes. And they are found in your grains, so think rice, and buckwheat and millet, and things of that nature. So all of these foods that I have just mentioned, have different vitamins in them, and they have different minerals in them that the body needs for growth and repair. And just to function normally, the American Diabetes Association does not recommend that someone adhere to the keto diet, they recommend that someone adhere to a carbohydrate control diet. So while while it is true that carbs can definitely raise your blood sugars, you have to know the appropriate portion size of carbohydrates for your specific needs. So I always tell people like hey, if you want some beans, beans have carbs in them, but they also are a great source of fiber. They’re a great source of plant protein there. They are gut healthy, gut friendly, then go ahead and have your beans if you feel like you know what you really want some rice with your mix vegetable and whatever protein Yeah, go ahead and have your rice just make sure it’s a whole grain rice and not a refined rice that is a little more starchy and doesn’t have that fiber and nutrients in it. So no, the keto diet is not the way to go. Because it really cuts out a major food group.
So what about like the Lemonade Diet? Is it possible where they say you get your food nutrition from eliminate concoction with lemons, water and maple syrup? Or I think blackstrap molasses? Are those types of like detox diets? Do you get what you need during the day? Nutritionally?
Kim Rose Dietitian 13:24
I’m so I’m so happy you asked that question. Um, you know, with the elimination diet? I don’t even know who made that diet popular. Was it a I don’t want to mention her name. Was it a singer?
I’m not sure I just know the master cleanse the this I think the official name for it kind of took the world by storm a few years ago, people are still recommending it. Oh, okay.
Kim Rose Dietitian 13:45
Interesting. So let me just say my my my theory as a dietitian, and I’m calling it a theory. So when so each dietitian may think a little differently, but one thing that we all think of for certain is that we have detoxification organs in our body. And these organs are our liver as well as our kidneys. So you’ll notice if you ever met someone that has kidney disease, that they have to go into a dialysis if they’re on dialysis, they have to go into a dialysis center in order to get their blood cleanse multiple times a week because their body’s not detoxifying naturally for them. So I strongly believe just you know, the anatomy and also the physiology of everything that hey, you know, we have these two organs. On the more natural side of me, I like to attribute it to my Caribbean background. I do believe that there are certain foods that are for the healing of the nations per se. I believe that food food is medicine, but food is not food as medicinal, but food is not medicine if you get what I’m saying. So I believe the way that we eat we can cause, um, just a lot of buildup in our body from processed foods and things of that nature. So I do believe that the, the concoctions of the Lemonade Diet like yeah, that’s good, that’s all natural but at the same time, if it’s to say if it detoxifies the body No, not necessarily doesn’t detoxify doesn’t alkalize from my understanding, because you have your two organs doing that. So something that I always recommend to people instead of, you know, trying this cleanse or trying that cleanse, try to eat a more holistic diet. So I always like to tell people, and you have to forgive me, it’s the it’s the religion in me. But I always tell people look, God did not make potato chips, he made those potatoes for sure. But he did, he did not make those potato chips. So I always like to encourage people to eat as as natural as possible. So that does not mean that your food has to taste like cardboard and sadness. But you know, be conscientious that 85% of the time you are getting foods, and this is what the dietary guidelines for American state as well. 85% of the times you’re getting Whole Foods and the other 15% Yeah, you can add your processed foods in there. So with the Lemonade Diet, I love the the ingredients of it, but I wouldn’t necessarily say it’s going to help detoxify the system. And in regards to getting everything that you need, yeah, the blackstrap molasses and the honey has to be vitamins in it. But it doesn’t have everything that you need on a daily basis. I’m here wondering to myself, Okay, well, where’s the vitamin A, that’s found in our orange and red foods. And I’m thinking like, Okay, well, where’s the vitamin D, I know our skin can make it. But a lot of times, people that have melanin like you and I, we need to get exogenous sources of vitamin D. So it’s not going to provide everything is going to provide some nutrients. But it’s not everything that your body needs, you definitely end up with some type of vitamin deficiency. Later on down the road, if you do just consume that concoction.
As a vegetarian, a lot of questions I always get are, how do you get your protein? And everybody wants to make sure that you’re getting everything you need? And with a lot of Americans kind of switching to a plant based or vegan diet? Is there anything that you should do to kind of make sure that you’re getting everything you need when you’re switching to a plant based diet?
Kim Rose Dietitian 17:43
Oh, this is a good question. Because I am. I’m vegan as well. So this is a good question. So I know when I first went vegan, everyone was like, Well, were you were you getting your protein? Just the same questions you were getting Jessica. So I feel in the American diet, meat was a very popular, well known source of protein. But it seems like nowadays, people are exploring other options. vegans and vegetarians can get protein from nuts from seeds from beans lagoons, which includes tofu temping, and other soy products. So the main way that someone on a vegan diet or vegetarian diet can make sure that they’re getting adequate protein, as well as a variety of different nutrients is by literally and I’m going to borrow this from Skittles, no infringement intended, is by eating the rainbow because the different colors of different foods do give an indication of the different nutrients that are in it. Like for instance, I mentioned like you know, your orange and red foods definitely do have vitamin A and their green leafy vegetables, they do have vitamin K, some of them even have folate, which is important for pregnant women. You can find a plethora of B vitamins which give us energy and helps with cell Reapered cell replication which is found in our whole grains. So definitely eating the rainbow. So if you’re someone that like me, when I first went vegan, I would just eat one of those frozen burgers on bread every single day and of course I got sick because I wasn’t getting any variety. But just you know making sure that you are eating the rainbow and one of the easiest way to do that. And I actually have it in front of me right now. Every single morning I make a smoothie and I be I pop I pop everything in that smoothie. I mean I sometimes it’s a green smoothie Sometimes it’s red, sometimes it’s yellow. So really just having a smoothie every morning will make sure that you start your day right by getting a variety. And you can even pop some nuts and seeds in there for that extra healthy fat and vitamin E and the list goes on and on.
So getting to the eating the rainbow, you know, eat a lot of fruits and vegetables doesn’t matter if those fruits or vegetables are fresh or frozen.
Kim Rose Dietitian 20:29
Oh, this is a good question. So it really does not matter if they are fresh frozen. And I’m going to add a third one can because they have different they have nutrients in it. So truth be told, where we live, we live in Florida, sometimes it’s hurricane season, and you don’t want your fresh produce to be in your fridge. And next thing you know, you have no no power. Yes. So that’s why I say you know, sometimes you want to get the can but with the can now you want to be careful that it’s not can in high fructose corn syrup. Why? Because God did not make that he did not. You want to make sure that it’s canned and its own juice. Because another thing too, when it’s canon high fructose corn syrup. And for those of you guys listening, if you don’t know what that is, that is just simply a form of added sugar and the average American takes in more added sugar than is necessary. So the American Heart Association recommends that women get no more than six teaspoons and men get no more than 19 teaspoons of added sugar on a daily basis. Too much added sugar has been linked to conditions related to type two diabetes, heart disease, overweight as well as obesity, and it is a risk factor for overall health. So fresh, frozen canned, it really doesn’t matter. And with the hot food prices is looking nowadays, love whatever you can afford, that’s the way to go.
So what about sodium? How, how bad is sodium for you? Because I’ve seen, especially in a lot of the vegetarian and vegan groups I’m in they’re all like no low salt. And and how bad is oil for you as well? Because I see a lot of low salt low oil diets.
Kim Rose Dietitian 22:23
Right, right. So this is a very interesting question. So we all need a little bit of sodium and a little bit of oil, aka fat in our diet for a variety of reasons. So taking it on a microscopic level. Let’s look at sodium first. So we need sodium for our blood pressure, we need sodium for something called this sodium potassium pump, which really helps with our energy levels, it helps with our heart, it just really helps to keep everything functioning normally. And the same thing with oils, aka fat, we cannot absorb vitamin D, we cannot absorb vitamin A, E and K without a little bit of fat into our diet. And fat is also needed for normal hormone production. And also it helps to cushion our internal organs. So if we were to fall, that’s why we don’t have you know, we don’t puncture a liver, we don’t function appendix, we don’t puncture our kidneys because that fat adds a little cushion. So in the standard American diet, now it’s a little bit different because there’s an excess of these things, especially in the food analogues that you mentioned, Jessica. And the reason for that is because they are looking for to its food science, basically, they’re looking to enhance the taste and make it you know, something to sell. Because I mean, you don’t want to create a food analog and it tastes like trash. And you know, it’s not, it’s not gonna sell. So I also have observed some individuals that are vegan or vegetarian and they rely on these food analogs. And then they come to me and I say, Campbell, my doctor said my blood pressure was high, or my cholesterol was high. And that’s because of all the extra fat and the extra sodium that is found in those particular foods. So it is recommended that the average American get no more than 2300 milligrams of sodium on a daily basis, which is half a teaspoon of salt. But to be realistic with you, the average American actually gets about a teaspoon and a half because of all that added salt in the diet. And this is important for women, especially especially women of color, because when we look at heart health, heart health is the number one cause of death for our populations. So we do need to be careful of the action saw we do need to be careful of the extra oils and the extra fat so these things in and of themselves they’re not bad but we do need to be conscientious that these are not the only things in the diet like me personally I do eat food analogues, but I eat them maybe once every other week when I’m on the go when I’m rushing and you know, I I don’t have anything else to eat and I don’t want to be hungry. So I really do try to minimize them in my diet and then stick to more of you know, my my other protein sources and my other food, my other natural food sources that are going to make me feel full for a longer period of time.
Over the past few years. Gluten has been demonized, so to speak. Nobody wants it in their diet. Nobody wants it in their flowers. Nobody wants it in their food. Is it the big bad? Is it worthwhile to have a gluten free diet?
Kim Rose Dietitian 25:59
Oh, you are coming in hot today coming in hot. So there are certain medical conditions which require the absence of gluten. Some individuals that have Crohn’s disease, irritable bowel disease, some individuals that have polycystic ovarian syndrome may require the removal of gluten from their diet. But I realize taking this a step on even people with food sensitivities and food allergies require the removal of gluten from their diet. But I’ve realized that people have taken it a step further. They have written books that have been interviewed on daytime television, and they really demonize gluten. So here’s the thing with gluten, I realized that individuals that tend to go gluten free because it they see it more as a fad diet may suffer from hidden hunger. So basically what hidden hunger is like yeah, you’re getting, you’re eating carbs, you’re eating protein and you’re eating fat, but you’re not being conscientious about your vitamins and minerals, which are things that you cannot see. So foods that have gluten such as your wheat products. A lot of times they have these B vitamins in there. And there when they go gluten free, they’re not getting B vitamins and they end up with a B vitamin deficiency, aka hidden hunger and they don’t even realize it. So I would say no, gluten is not the big bad. But if you are someone that wants to go gluten free or has to be on a gluten free diet, then you should definitely pay attention to B vitamins and you may even consider getting a multivitamin that doesn’t have any gluten in it to make sure that you do not have hidden hunger.
That is, huh. I never thought about the B vitamin part because most of the flowers and things are enriched as well. So yes, yeah. I learned something today. Now this is by personal question. I got into drinking kombucha for I don’t I don’t even know why I think it was a trend. I saw people drinking in and I was like, hey, this actually has less sugar than soda in some cases. So okay, well, I’m like what is this really doing? Is this beneficial at all? What is Is this just a buzzword? What does kombucha do?
Kim Rose Dietitian 28:38
Girl Kombucha is live. Let me just say I drink kombucha. I got my parents on kombucha. So every every week, my parents come over here looking for their kombucha. So Kombucha is live and let me tell you why Kombucha is live. So I get excited when I talk about gut health I do. So there is a researcher he is actually the most quoted researcher in the world by the name of Dr. Tim Spector. He actually lives in the UK. And he is doing a study, I think is with Harvard University on gut health. So in our gut, we have good bacteria, we have bad bacteria. And we definitely want to make sure we have more good bacteria than bad bacteria. Because your gut is basically the gateway to your health. So the research that Tim Dr. Tim Spector has done and is currently it’s still in progress is showing that when we actually cause an increase in the good bacteria in our gut that this diminishes the bad bacteria, and it causes our genes to be expressed differently. So It can reduce the risk of type two diabetes, it can reduce the risk of heart related issues, it can reduce the risk of basically, lifestyle diseases. So Kombucha is actually great because it basically feeds the good bacteria in the gut. And it’s not only kombucha that that has this benefit. There’s other foods as well that I always like to tell people to include in their diet. So Kombucha is a probiotic, so it has that good bacteria, but other probiotics, a popular one is yogurt. There is sauerkraut and there’s also cottage cheese. So these are good gut health foods to definitely consume on a daily basis. There’s also other foods which are called pre biotics, so the yogurt kombucha and the cottage cheese, they actually have the good bacteria in it. But the good bacteria needs to eat good food, which is called the prebiotics. So prebiotic foods include like apples, bananas, pears, oatmeals, dandelion, greens, onions and garlic. So just making sure that you write a list, check it twice, make sure you didn’t miss anything that I said. I’m gonna say one more time, the oatmeal, the onions, the garlic, the apples, and the dandelion greens or greens for that matter. Just making sure that you have a combination of these different foods in your diet on a daily basis is important for for gut health. gut health is I think it’s the new buzzword for 2022 gut health is so important.
What about the labels on the kombucha? Is there anything that you should look for as far as what to choose?
Kim Rose Dietitian 31:53
Yes, so Kombucha is actually made with a lot of sugar, you can you can get a lot of added sugar into the diet with kombucha. So when you’re looking for kombucha, find one with the lowest amount of sugar in it. So there’s a particular Bran that I like to get, it’s called hum h u m m like, and that one actually has ZERO added sugar into it. But if you can’t find that one, just go to the store, look at the label and look at the total sugars and find one that has the least
okay to kind of go back to the different oils for last question today. Doesn’t matter which cooking oil that you use as far as like grapeseed or canola or even lard. I know a lot of people are going back to lard now does it? I know Does it matter.
Kim Rose Dietitian 32:53
Wow. I’m I’m stuck on the lard one.
Are you? Are you serious people, especially I guess the Paleo people I think they’re going back to so lard.
Kim Rose Dietitian 33:03
Oh mio mio mio me. So definitely the plant based oils. So let’s start let’s let’s talk about that. Let’s talk about why I’m stuck on the lard just a little bit. So there’s a difference between saturated fat and unsaturated fats. So basically, saturated fats come from animals and unsaturated fats come from plants. So with the type of society that we live in, we are already we’re getting too much sugar in our diet, and we’re also getting too much salt and we’re getting too much fat in the diet, we only need just a little bit of fat in our diets. So with the saturated fats that come from animals, aka lard, and this is not to say I’m knocking anyone’s diet for using lard, but this can definitely increase your cholesterol and the bad type of cholesterol that goes on your arteries and and it kind of blocks blood flow which is not a good thing because it can lead to deleterious results later on. So instead try to stick to plant based oils, which is the polyunsaturated fat, because they are heart healthy. So I know some individuals may say you know canola versus extra virgin olive oil versus grapeseed oil, things of that nature. But what I like to remind people is what is in your particular budget. Just you know making that switch from saturated to unsaturated is the most important thing and then once you make that switch, then we can start talking about okay what oil may be better for you as a person so I personally, I use extra virgin olive oil at my home simply because grapeseed oil is a little too pricey for me right now. But you know, just to be totally transparent, I do use the extra virgin olive oil because it is part of the Mediterranean diet and so is grapeseed oil. And it’s just more heart healthy for you. And as I mentioned before, people of color, we need to pay attention to our heart health more
often. Yes. Well, thank you so much, Kim, for being on the show, especially for the second time, we really appreciate it. Where can people go if they want to know more information about nutrition?
Kim Rose Dietitian 35:32
Sure, the easiest way to go is my website. And that is KimRosedietitian.com. And it’s spelt KIMRO se DIETITIAn kimrosedietitian.com.
Okay, awesome. And I understand you have something coming up a special webinar?
Kim Rose Dietitian 36:00
Yes, yes, I do. So March 27. That’s a Sunday at 2pm. Eastern Standard Time, I will be having a workshop to teach people how to build a better plate. So one of the most FAQs that I get is well, Kim, you know, what can I eat. And to be honest with you, you can eat anything just as long as 85% of the time it is coming from Whole Foods and the other 15% of the time when you’re busy or you’re out and about or having a birthday or anniversary celebration, you can eat processed foods. So during this webinar, I’m going to show you how you can basically eat for health and wellness, breakfast, lunch, dinner, and snacks. And you can bring all your questions come and pick my brain because this is something that I have never done before. And it’s something that you do not see on social media. So if you go to my website, you can, you know, shoot me a message from there. And I can get you all the details related to the Zoom link and the different specs. So I hope to see you guys there.
Awesome. Again, thank you so much for being on the show today. Kim, as well. You can also find more information from Kim on our very first episode, she was my very first guest. So I always appreciate that. On our very first episode, she provides more information, make sure you check out our website and if I were you I would sign up for that webinar. So everybody have a great week and treat this episode like gospel the gospel and tell somebody about it. Eat something delicious. And you can tell me about it on social media on Facebook, Twitter and Instagram. I’m the flaky foodie.
Transcribed by https://otter.ai