Ignite Your PowHER

Nourish Your Body and Soul with Kimber Dean

June 09, 2021 Jennifer Roelands, MD Season 1 Episode 26
Ignite Your PowHER
Nourish Your Body and Soul with Kimber Dean
Chapters
Ignite Your PowHER
Nourish Your Body and Soul with Kimber Dean
Jun 09, 2021 Season 1 Episode 26
Jennifer Roelands, MD

Kimber Dean is the co-owner and chef at Nourish in Columbia, MO. She is also a yoga instructor and certified in essential oils. She believes in the body's ability to heal itself by nourishing it with good food. 

She can be found at: Nourish Cafe & Market Columbia, MO (nourishcafemarket.com)

In this episode we discuss:
1. Her journey as she starting eating clean and organic for her health.
2. Her philosophy on why the food we eat is just as important as the medicines we take.
3. Top tips for how to shop in the veggie aisles at your store.
4. Clean food swaps and alternatives for the busy mom.
5. What food has to do with our hormones.   

Click here and subscribe on iTunes, Stitcher, or Spotify:

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Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Important Announcements:

FREEBIES:

FREE GUIDE: 5 steps to detox for healthy hormones

Thanks to our sponsors:

Everlywell at-home tests
Demand better for your body. 

Our 30+ at-home tests offer simple sample collection, free shipping, and physician-reviewed results and insights sent to your device in just days.
I think the women's hormone and food sensitivity tests. 


Well Woman MD
Well Woman MD is my health coaching business. I have spent over a decade in women's health and can help you optimize your health. If you have a hormonal imbalance and want to reverse your symptoms naturally then I can help you. I address nutrition, lifestyle, and mindset with my 5 step proven protocol. You will get vetted information to help you live well, love well.

Instagram:
Jennifer Roelands, MD (@wellwoman.md) • Instagram photos and videos

FB business page:
(4) Well Woman MD | Facebook

Youtube channel: please subscribe
(1) Well Woman MD - YouTube

#womenswellness
#womenshealth
#cleaneatingdiet
#glutenfree
#holisticnutrition
#guthealthandhormones
#guthealthdiet

Show Notes Transcript

Kimber Dean is the co-owner and chef at Nourish in Columbia, MO. She is also a yoga instructor and certified in essential oils. She believes in the body's ability to heal itself by nourishing it with good food. 

She can be found at: Nourish Cafe & Market Columbia, MO (nourishcafemarket.com)

In this episode we discuss:
1. Her journey as she starting eating clean and organic for her health.
2. Her philosophy on why the food we eat is just as important as the medicines we take.
3. Top tips for how to shop in the veggie aisles at your store.
4. Clean food swaps and alternatives for the busy mom.
5. What food has to do with our hormones.   

Click here and subscribe on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here
Google-Click Here


Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Important Announcements:

FREEBIES:

FREE GUIDE: 5 steps to detox for healthy hormones

Thanks to our sponsors:

Everlywell at-home tests
Demand better for your body. 

Our 30+ at-home tests offer simple sample collection, free shipping, and physician-reviewed results and insights sent to your device in just days.
I think the women's hormone and food sensitivity tests. 


Well Woman MD
Well Woman MD is my health coaching business. I have spent over a decade in women's health and can help you optimize your health. If you have a hormonal imbalance and want to reverse your symptoms naturally then I can help you. I address nutrition, lifestyle, and mindset with my 5 step proven protocol. You will get vetted information to help you live well, love well.

Instagram:
Jennifer Roelands, MD (@wellwoman.md) • Instagram photos and videos

FB business page:
(4) Well Woman MD | Facebook

Youtube channel: please subscribe
(1) Well Woman MD - YouTube

#womenswellness
#womenshealth
#cleaneatingdiet
#glutenfree
#holisticnutrition
#guthealthandhormones
#guthealthdiet

Jennifer Roelands  0:03  
Welcome to ignite your power podcast. I'm so glad you're here. My name is Dr. Jen, have you ever wanted to follow a dream? But were too scared to do so? Do you have that nagging voice inside, you're meant for something bigger, better, more exciting. I am here for you. I believe in women helping women is the most powerful force in the universe. I came from an Italian family where women were not supposed to get an education. But yet I listened to that nagging voice inside of me. And now I'm an OB-GYN turned health coach. And I'm here to support, educate and empower you. On this podcast, we'll talk about health, relationships, money, mommy fails, you name it. I'll bring badass women experts to inspire you, to empower you to help you find that voice inside and define your power. I am so excited about this. For me. It's like you know getting to interview someone that is super special and super awesome. And just makes me kind of intimidates me a little bit. But I have the famous Kimber Dean here today. And I get to interview her and talk about gluten-free living which is so exciting because it's something I've been doing for 11 years and I am by no means the expert. So now I get to talk to the expert and learn all the good tips and tricks to eating gluten-free. So Kimber is actually the owner of the cafe, nourish, and GRI. And you know, some of you may not be from Missouri, and that's okay. It's gluten-free, what is it also vegan or just gluten-free?

Kimber Dean  1:33  
Yeah. So it's free of gluten, soy, corn, processed sugar, hydrogenated oils, preservatives, and then we're mostly organic, too.

Jennifer Roelands  1:42  
Okay, so well, it's just free of all the stuff you shouldn't be eating. It's fantastic. She is also a famous TV chef. So she has been working on a TV show. And we are so honored to be able to talk to her about that. And here are some amazing things that she's doing on that show and bringing the idea of plant-based living to a lot of people. Because you know, that's not a very common thing that we see on cooking shows or cooking channels. So it's pretty exciting to be able to talk about that as an option too. So go ahead and introduce yourself, and I'm sure you'll do a much better job than I did.

Kimber Dean  2:16  
Oh, no. Well, thank you for having me. I love what you're doing. And I think it's awesome. And people really need to be a part of it. But yeah, I like to say I'm co-owner and chef of nourish cafe and market. We've been open since June 2016. I also have two cookbooks out Happy Food was released in February 2015. And happy baking and desserts were released in 2018. August. So yeah, those have all been out and around for a few years now. And everything I do is free of gluten, soy, corn, processed sugar, hydrogenated oils, peanuts, too. So a lot of things that are allergy-related or genetically modified a lot and our bodies need a break. So I work with a lot of people with allergies and tolerances. And yeah, and so now I have a show I write for plant base network magazine, and also for inside Columbia for their food and health columns. So yeah, I get to do all the fun things. And I think my baby's better right now. Doing so yeah, we do all the things.

Jennifer Roelands  3:23  
The best thing you've made, huh? Yes. 

Kimber Dean  3:27  
One of them is one of three. One of three. 

Jennifer Roelands  3:30  
Yeah. So what got you interested in this to begin with? Like, is this something that you came across that you were interested in? Or do you did you find that it helped your health problems and so you got interested in plant-based eating.

Kimber Dean  3:42  
So I started this when I got clean. So I was a drug addict for about two years a little over two years of my life. And when I got clean, I just wanted to feel better. So I actually first eliminated sugar because it releases the same chemicals in the brain as cocaine which I was trying to get off. So yeah, once I got off sugar then I got allergy tested and realized they couldn't have gluten. I was gluten intolerant, I don't actually but it does give me a lot of reactions and symptoms. And from there it was like an elimination diet for me. I eliminated soy and I felt better I eliminated dairy I felt better. So and then foreign to all the things that are really bad.

Jennifer Roelands  4:27  
Well, you bring up a great point that's the same problem that I have. I don't have celiac disease, but I certainly cannot do wheat or gluten because I have terrible abdominal pain and bloating and all the terrible symptoms that come with it so and my mom's celiac so I knew it was sort of in my destiny for me. So yeah, there's a lot of people so that's really interesting. You work with a lot of people who have intolerances, but not necessarily allergies, so they find that they have fulfillment by changing those things. Is that kind of what you notice in what you do?

Kimber Dean  4:57  
Yeah, so I meal prep for a lot of people and They'll come to me with their allergy testing. And so even my daughter, my four-year-old when I got her tested at two, she had 17 intolerances that were getting rashes on her body. But she wasn't actually allergic to anything. So eggs were somewhat higher in intolerance. But it wasn't an allergy where she was going to need an epi-pen or have an anaphylactic shock or something like that happened to her. So for reaction, so yeah, intolerances you might see like days later, hours later, even like, it could be a week later that you'll see something happen. And it's so many symptoms out there that it can be hard to pinpoint. That's where a lot of testing, I think that's the best way to do it.

Jennifer Roelands  5:38  
Yeah. And also, you know, gluten intolerances can be just as miserable as people with allergies. I mean, if you How can you function during your day, if you have terrible abdominal pain and constipation and anxiety and all that stuff that's related to whatever you eat whatever you put in your body. So I definitely think I noticed that people have a lot of mood disorders that you really don't necessarily correlate with. You know, like, you don't think, Oh, it's what I ate, and my wife, I'm anxious, but it does. There are a lot of people who have problems. 

Kimber Dean  6:07  
Oh, the brain-gut connection is so important. And just everything with the gut the skin gets next in the brain, I mean, the fatigue, I would feel after eating gluten, that was pretty intense. I got bloating and arthritis was really big for me. So and then I mean, I've helped a man with rheumatoid arthritis. And we took all these things out and dairy, gluten, soy sugar, and he was off his medication in less than two weeks, and the pain and the inflammation were gone. So it's just amazing to see what can happen. Even if we're just giving our body a break and healing our leaky gut. And then reintroducing those foods, it's just like, it's nice to see what happens when you eliminate it for a little bit. So even this, what you're doing the 21-day detox, it's just great for people to see how they feel by the end, is what it's all about. 

Jennifer Roelands  6:53  
Yeah, I'm a big, obviously a big proponent of detoxing, so taking and elimination diets where you take out one thing at a time and try to figure out how your symptoms get better. So if you take out gluten for you know, three weeks, and suddenly you feel you racey, you sleep better, you have less achy ness in your body. And you know you have a problem with being intolerant to gluten, regardless of what your testing shows. Do you know what I mean? 

Kimber Dean  7:17  
Oh, yeah, definitely. 

Jennifer Roelands  7:18  
So when you do meal prepping for people, are they trying to learn how to start eating healthy? Or is it more for you know, a lot of people don't know how to start clean eating. It's It sounds very daunting. It's so easy just to walk through the grocery store and say, oh, I'll pick that gluten-free thing. I'll pick that gluten-free thing. But it's kind of a lot to figure out, especially because the world of gluten-free has exploded in the last couple of years that there are like products. I mean, every common brand has a gluten free option. So how would you suggest someone who's trying to figure out how to do an elimination diet and who wanted to go gluten-free? What would be if I had to go to the grocery store with you, which would be awesome. What would you tell me to do?

Kimber Dean  7:55  
Yeah, okay, so grocery shopping, is really anything that's going to be made like if you're eating a pizza, frozen pizza, or a frozen meal that's made or even read those that are gluten-free. Usually, they're full of preservatives and sugar is what I've noticed with gluten-free and then of course, like the soy and the corn just to be those fillers to take out the gluten and they're cheaper. So anything on your shelf that businesses going to not all businesses, but most businesses want to keep their food costs really cheap so that they make a profit. And it's just not as expensive as some things can get when you're eating healthy. So you got to watch that balance of just the simple ingredients. And then the cost is really hard. So I always recommend just buying your stuff and making it yourself. So just go along the outer edges of the walls of the grocery store. So your produce obviously your veggies, your fruits, and then the frozen aisle is great. I love frozen veggies for like, right now I try and go grocery shopping once or twice a month. So I get it for about three to four weeks at a time just for the pandemic continue my kids and all the things. So frozen veggies are great for like wheat two, three when you're starting to run out of your fresh veggies, and they're in or whatever you want to bake soup and then you're going along the backside you have your almond milk, you're not milk, plant-based smells. Those are really tricky because they could have carried Janine in them which is a red alga back end that has been linked to cancer. So you know it's just about reading those labels. If you get in anything process and then you people I can have good use of the juice and eggs you're me if you're not vegan, you can have your meat and then you'll start to go around and it'll be your bread, pasta, your condiments if you do go through the middle aisles just avoid the cereal altogether. It's just covered in sugar. So make your own or oatmeal is another great alternative. And then pasta, it's just finding ones that have the simple ingredients. So there's a lot that has like chickpea flour corn flour, Kimo flour, brown rice flour. I really love jovial brands, Edison greeneries, another really good brand, just like one or two ingredients, which are great bulk items. I love the bulk section nuts, dried fruits, I love date spreads big things like that. So it's more about getting simpler when you go grocery shopping. And just like if it's a fake, it's just a fake version, getting something processed, and you have to read like 15 eight gradients in half the time Google Home and figure out what they are. So yeah, like grocery shopping looks like that. For me, I just go all the way around the outside.

Jennifer Roelands  10:27  
Yeah, I strongly tell people that, you know, it should have five ingredients or less like you should have, you know, should only have like five ingredients. And that's it. And sugar should not be the first thing. That's the one thing I noticed with gluten-free bakery items, especially as they are sugar because it's, you know, some of the flowers don't taste that great. And so then they put sugar in it. And that's, you know, it's the number one ingredient. So you're eating a ton of calories, and carbs, and all the other stuff you really don't really need. And if you just made that stuff yourself, you probably would, it would be much healthier, probably cheaper. Yeah, ultimately, especially with bread. Because if you can get a bread machine and just you know, they sell kits, and you just put that in there and make yourself some of your own bread from Pamela's, like it works out just fine. It's much easier and cheaper than having to buy $8 loaves every single time, you know. And you'll certainly save all the stuff out of it.

Kimber Dean  11:16  
I have a couple of recipes in my cookbook, too. And like you don't even have to need the dough. It's like soft-serve ice cream and you bake it. So we make bread here and we love like mini rolls. And so we make that a lot. And they're really filling too when you get like whole foods that are plant-based. They're so filling, there's like plant protein. 

Jennifer Roelands  11:37  
Yeah, well and you find yourself that you don't need as much if you know you're having that really thin bread that's from the grocery store, like you'll have two grilled kinds of cheese as opposed to one solid grilled cheese with you know, like, it's just more hardy with like sprouted bread and things that are a little bit more hearty with grains in them as opposed to just white bread in general.

Kimber Dean  11:56  
Right like the processed flour that literally just empty calories. There are no nutrients, they take the wheat germ out. So there are literally no vitamins or minerals anymore. And then sugar is just cane sugar, you know, high on the glycemic index. So you're boosting your insulin release, your pancreas is working harder, and you're getting no nutritional value from that at least from like maple or coconut sugar. You're getting some sort of vitamin and mineral and like substance. So yeah, it's just about rethinking the way you consume the things you like. And then you know everything in moderation, I believe if you're gonna eat bread all the time, or something like that. Sugar is still sugar, even if it's purchased from a fruit or cane sugar. So we just want to limit all of that too.

Jennifer Roelands  12:40  
Yeah. And you make dessert. So do you do your desserts? What are the usual sugar substitutes that you use instead, you say coconut sugar is what you use?

Kimber Dean  12:50  
Yeah, so coconut sugar, if I want to use granulated sugar, it's lower on the glycemic index and on honey. And it has potassium too, which I really like and coconut has electrolytes just normally. So I love that. And then maple and honey are my other two. So Maple is great because it does have some vitamins and minerals, honey has a little bit more. Plus, if you get local honey, you're supporting your local economy. But those bees are going around to the local flowers and all that local pollen. So if you have seasonal allergies, it's almost like a natural vaccine, like you're ingesting it. And it's boosting that immune system so that you'll be able to react to it better. So I love that. And there are so many local farmers around here like the farmers market is amazing.

Jennifer Roelands  13:32  
Yeah, and there's and there's definitely immunity-boosting from having your body not fighting allergies, nonstop. If you're, you know, if you live in Missouri, you know what allergies are, because they're rough here. And so if your body is not constantly fighting allergies for two or three months out of the year, then you're healthier to be able to combat a cold or the flu or COVID or you know, whatever it is, it's going on these days. So I think I'm always a big fan of boosting your immunity so that you can be healthier throughout. Because if noticed that myself, if I pay more attention to decrease my allergies, then I don't usually get sick during the wintertime, which is awesome. I just have to spend time actually boosting it up ahead of time so that I don't you know, I don't go into winter or be down if that makes sense.

Kimber Dean  14:15  
Yeah. And I think right now like you were saying with COVID I feel like people are so afraid of their own bodies for two reasons. One, they are afraid that they have a weak immune system and they're going to get sick, which is terrible. You know, I want people to be confident in their bodies or they're scared that they're going to get sick and they'll be fine, but they're gonna hurt somebody else. So it's like we need to boost your immunity. So your body just like you know ends with you. It'll just fight it off and be done. So I think boosting immune systems and feeling that confidence in our bodies is something I want to like keep back as a culture. It's just, we can like to love our bodies again and feel confident that if we do get sick, you know, maybe it won't be so bad or not seeing that everything like that but at least with chronic disease, or things like that. We could definitely fight back The majority of this, like, I think it's 96% of chronic illness can be prevented or cured.

Jennifer roelands  15:06  
Yes, that's what I'm doing, why I'm doing what I'm doing. Because I do think that most chronic diseases can be, you know, you can get off of medication, you can, first of all, you can prevent them, which would be great. I mean, if you're someone destined to have diabetes, or high blood pressure if you don't stay at your ideal body weight, and you don't take care of your body, you're going to get it. I mean, it's in your genes. So that point in my mind is that not to activate those genes, not to start them on the journey that puts you into those chronic illnesses but to keep them from happening to begin with. And I certainly think people who it's going to happen anyway if you're diabetic, and it's going to happen, you can certainly decrease the amount of medication that you take by optimizing what you put in your body, that food is just as medicine just like insulin is. So we have to treat it as medicine.

Kimber Dean  15:50  
Try to use that number that we're not educated more on it and have the resources. So I  always meet people where they're at. And I never judged like the yogi and me because I know where I was at. And I had no, what was healthy and well, and there's so much information. There's so much noise to shuffle through. So I always go there. But yeah, like, well, you're seeing diabetes. I think right now I was listening to Dr. Mark Hyman, he was saying one in two people have diabetes in adulthood right now, if you're an adult. So that's pretty wild to me. And there are things you can do like sweet potatoes help the pancreas release, like regulate insulin. Cinnamon helps regulate blood sugar. So there are these things you can be eating, to prevent it and like trying to reverse it. And I'm not against all medicine or, you know, doctors by any means. I love my ob-gyn. They're amazing. And I think the doctors are amazing, the trauma and things like that. So I think there's a time in place. But with this chronic disease, I think most of us could be living such a healthier life. And like you said, with the mental stuff, just even that as we all could just be so much nicer to each other and feel good and run around with our families and friends and not just be like sluggish and brought down and not feeling good, depressed, all these things. So and I help people with depression and anxiety just with their food. I'm not saying it's everything. I think therapy is great. But there are just so many things that food is connected to.

Jennifer roelands  17:15  
Yeah, I mean, I didn't appreciate I think the value of mindset until I tried to lose weight over 40 and did everything that you know, you're supposed to do low calories workout like crazy and didn't really understand the value of mindset until I was reading an article. It was an I listened to a podcast from Dr. Hyman to and sleep like I didn't value sleep. Like I just kind of said, Oh, yeah, you know, like, sure I take care of myself, but I did. But I didn't really value the purpose of going to bed at the same time waking up same time doing some mindfulness work every single day. So I try to spend five minutes in the morning trying to do that. And I feel like it sets the intention for the day like you feel I feel better. Like I feel like I've set whatever happens during the day. It's okay, I've already said it to myself, it's gonna be fine. Like it's gonna be good goes much better than reacting to things that happened during the day. So I think that that that happens with food too. When you heal your gut, you sort of noticing these other things you really didn't pay attention to. Until now, if that makes sense. 

Kimber Dean  18:12  
Oh, yeah. Well, I'm like you said with the mental thing. I mean, that's so my Yogi side. And so when I went to yoga school, I was a military spouse. And so I actually got to use my military spouse scholarship to go which was really cool. Yeah, the mindfulness, the meditation and I did a lot of self-help at that time, because I was getting clean a few years in but you just never truly stopped being clean. It's a decision every day to not use so 13 years clean and every day I choose not to use so it's a mental illness but like intention, like you said, of, you know, things go wrong, how am I going to react? What's my character going to be and it's just like, finding that balance. But when you set your intention and you do meditate, your food comes along with it, because you can start to be in touch and check-in how's my body feels after I eat that take a deep breath like after you eat that Reese's Peanut Butter Cup like because it feels good and then you know the guilt that comes along with it that mental like shaming you do of yourself. So there's just so much that's all part of it, like you said, so encompassing both asleep. Oh, yeah, my husband's here, we take that baby. So with sleep, I really worked on that too, at that time. And like your circadian rhythm what you were talking about going to bed at the same time every night, waking up around the same time eating at the same time. So your body gets used to that metabolism and digestion at the same time. So yeah, I think it's just like it's a lifestyle. It's just all-encompassing.

Jennifer roelands  19:40  
Yeah. And to and I've heard a lot recently about intentional eating, which is what makes me think that when you're talking about intentional eating, like eating for fuel for your body, as opposed to sitting down and taking breaths in between while you're eating as opposed to just scarfing it down in five minutes doing the mom style. If things go in and you're like I better eat quickly. Before it's gonna be 10 o'clock, and I'm trying to eat, like the intentional eating, I think is also super helpful for people with chronic illnesses. Because if they're always rushing and trying to just get it done, you're never really seeing the point of the food that you're putting your body. If it's just a checkbox, like getting it done.

Kimber Dean  20:16  
Yeah, there's a great way to just if you take a bite, and then between every bite, put your fork down, or your spoon down and sit and chew and take a breath, like, that was really hard for me to do. But once I practiced that a few times and this was so long ago, it was like, Whoa, like I never used to intentionally, it was like, I'd be on my phone, or as you said, You scarf it in, or you just like you're in front of a screen, and you don't even enjoy it, and then you go get more because you're just mindlessly eating. So yeah, I think it's all really important just to in just to be aware of how you feel because once you feel good, that's the number one thing, I'll work with these people. So I'm meal prep for people. And usually, they have like, all these illnesses, which I'm like, I'm not a doctor, but I can like, look through stuff and see what I can feed you. So like diabetes type one, I really like keto because it's no sugar, high fat, moderate protein, no carbs, or low carbo how you do it. And I like keto.  So we actually don't do any dairy or anything like that. But I've seen people just, like, change so much, just from the food with doing that. And I'm always just like, how do you feel or I helped this woman with Candida and she is like it. These stories are just amazing. I could go on and on. But they're always just like, I feel so good. And then I know they're hooked. I don't even have to do anything anymore. I'm just like, Okay, well, I know that you're good now. Because once you feel good, nothing tastes as good as feeling good. So yes, it's just once you get there, you'll never turn back. It's really great. That is very true. 

Jennifer roelands  21:49  
I have yeah, every time I look at that gluten, you know, like the red velvet cake. My kids are eating. I'm like, No, I feel awesome. Like I can't do it. It's not worth it. It's not It's not interesting anymore. And I've gotten dairy-free for the last. This is my fourth month doing that, which has been hard because I love ice cream. And I love cheese. I love cheese as much as ice cream. But I love cheese. But I'm learning like it's just the process. And you know, I sleep better at night and I don't have nearly as many issues with heartburn, and like it's meant to be I just have to get used to it, and but you learn you adapt like you figure out. I actually don't need cheese on that hamburger. It's not a big deal on that on the burger. So you kind of learn to adapt as you go through and realize when you feel good, it's so incredibly motivating to continue the process.

Kimber Dean  22:34  
Yeah, and your taste buds change too. So you might not like something right away but try it a couple of weeks or months later and you might start to like it. And there's always spices like we love and nourish. We love to love things with like all the herbs, all the spices, and then you know, vegan cheese, I love vegan cheese. I make it out of cashews I make it out of with carrots and I've made it right now at nourishing our special is butternut squash, mac, and cheese. So I took a heavy haul of butternut squash, I roasted it and then I put it on a Vitamix with just a little bit of coconut milk because it had a strong coconut flavor but just to keep it creamy, some reverse osmosis water, nutritional yeast, garlic powder, onion powder, paprika, and sea salt. And that was it. And I mean it's selling like crazy. But we're getting all of those vitamins and nutrients in it. I love I think it tastes like cheese to an extent. And then my husband if I put something like that in our food, he's like stop trying to trick me with that fake cheese. I don't like intolerance, so he would rather have nothing than the fake cheese. I think it's just like you have to decide what's worth it for you.

Jennifer roelands  23:47  
Yeah, I tried because you guys have the I think it's the Broadway bowl that has the cashew cream. So I looked that up one time and figured out how to soak the cashews and then blend them up and I made that to put into spaghetti as like a thickener to make it a like a thicker marinara and it was super good. I loved it. It was really good. It's like ricotta basically but not you don't have ricotta but it was it worked out pretty well. I thought it was pretty good. And I've made a couple of containers leave because since I'm the only one that has all the food allergies that I make a couple of things and stick them in the freezer so I can pull them out when I need them because I don't need a big batch of anything for one person. My crew. 

Kimber Dean  24:25  
Yeah, that's the best thing to do. When you meal prep. I always tell people when you're making a sauce always make extra to freeze because if you're making pesto marinara cashew ricotta like I was sending my freezer I'm going to use it for a soup to make like a bit of tomato or a squash bisque. So yeah, it's just great to have those things on standby and it's less work for you in the freezer. Just setting yourself up for success basically.

Jennifer roelands  24:47  
Yeah, and I always have them because my kids don't eat gluten free as I do then I 'm ready to go like when they get a pizza. I can throw that pesto on top of some on a pizza crust and I'm good to go. I don't have to worry about trying to figure out how to make my meal Work separate from them. So because there are a lot of people that are in those circumstances where they're not eating the same thing as their spouse or their family, so they have to kind of make that, as you said, batch cooking, where you can actually use more than use it more than once and have it ready in case there's someone comes over for dinner or something, and you got to work it out.

Kimber Dean  25:16  
Yeah, which is a great point for what you're doing too. So I do a lot of wellness consults. And the number one thing I get is social eating. definitely, the hardest thing for people especially to stay on the reset or a diet challenge, or just, you know, any sort of dietary restriction that they need. So that's the hard one, I can go back to the mental aspect. And they can also go back to like, food is comfort, and you're around friends, and you're getting that peer pressure. And they're asking you and you're starting to feel defeated. There are just so many ways socially can go wrong. So with that, I mean, there's, I don't know exactly, you're definitely not doing it during the holidays, which makes it a lot easier. But if you are going to events, it's like always bring your own dish. If you can have it at your house, do that. Because then you're in control of the food, for the most part, you don't have me with other people bring. And then yeah, it's always good to have a buddy, if you need someone to talk to you. Even if it's like a friend to text, you're having a hard time I made you like a cheap thing to bring, which would be like a sea salt truffle, or I love my pumpkin logs, or I do a chayote bar with a chocolate topping. So there's just like so many things you can make yourself and bring that can still be a healthy treat. That won't be like, you know, grandma's pie with whipped cream or whatever it may be with all the dairy or the eggs or whatever you're trying to avoid the gluten. I mean, I can't eat most things at events because of gluten. So I bring a lot of my food, or I'll eat before. So

Jennifer roelands  26:47  
yeah, that's what I do I eat before most of the time when I go to events just because then I'm full and I can probably snack on something small like fruit or salad or something that they have is like their side that nobody else eats. You know, like there's always those little salad greens and fruit trees that people don't really eat as much. So that's usually me in that corner, eat that stuff. And then certainly bring a lot of times you can bring stuff and people have no idea. Like they have no idea that that healthier option. You know, you just bring it in. That's your contribution. And a lot of times people are surprised that it doesn't have a bunch of stuff in it.

Kimber Dean  27:19  
Yeah, well and so you were talking about my cooking show. It's gonna air on a plant-based network on the 15th of November. And my first episode is going to be everything's vegan on this show plus everything I don't eat. So I'm doing a pumpkin cheesecake and a pumpkin log, which is really cool. And the next episode is going to be holiday treats. So I do have pecan pie by the chayote bar with the chocolate frosting and peppermint truffles. So like you said, you can bring them half the time. I'm like, I hope that they don't eat it so I can take it home. Like you don't want to eat it. That's cool, too. I like don't to take offense at all.

Jennifer roelands  27:57  
Well, your peppermint truffles are ridiculously good. That's what I usually go wait for me.

Kimber Dean  28:05  
There's so good. They're so good. But they're such good ingredients for you too it's hard to feel guilty and you really don't have symptoms afterward. If it's not something like gluten, you know? 

Jennifer roelands  28:15  
Yeah. I mean, I felt just awesome after eating. I always do there's so good. Usually with a little glass of wine maybe. You know, even natural organic wine and you're good. Oh, I do I have migraines. So I only have the scout and seller or the dry farms brands because they don't without all that sulfate. It doesn't give me a headache. So I can have wine. So I always that's those are the brands I always get it just it goes better. I really don't have a headache all night. Much better when you get migraines. So the red wine is sulfates are really not a good plan.

Kimber Dean  28:49  
Yeah, I think and I know it's over 1000 different toxic chemicals that in America we can put into our wine. So we actually sell the natural organic biodynamic wines that nourish which is really cool. And yeah, they never give us headaches. The champagne is amazing. It's just, it's so nice to even be able to drink something so healthy that you don't even have to worry about you know, during the holidays or whenever you just drink on the weekend.

Jennifer roelands  29:14  
Yeah, for sure. That's a great idea for a holiday party. Bring Your Own especially alcohol because that's something that people typically put a bunch of sugar and they usually make some sort of cocktail that Scott cranberry juice and I'll you know like a lot of stuff that just is way over the top. It's the same as eating your pumpkin pie from Grandma if you would have done that so much better to go with something that you know that you can drink without getting sick.

Kimber Dean  29:37  
Yeah, that's a really good point. It's so true. All that sugar in those cocktails. I mean, it's not even worth it. You're just gonna feel terrible the next day?

Jennifer roelands  29:44  
Yep. They actually cause people to have a hangover feeling because of the sugar so not worth it. So what is your favorite just since you are a chef, what is your very favorite thing? What's your comfort food?

Kimber Dean  29:54  
I mean, just in general. Yeah. So right now it's cold. I love Like a good thick, this the soup and rolls I actually just made. Now I made a squash soup with some rolls. And then when it's warm out I absolutely love spring rolls. Ah, okay. Yeah, they're like little salad burritos, you know, and soup. It's so great to eat seasonally if you can, we were meant to, you know, it's amazing how mother nature works, but having those things that the varieties of produce that are in the season actually worked for our bodies. So the squash right now is just so healing and immune-boosting for the cold weather. And then during the summertime, it's nice to eat those cooling foods, just you know, it's hot outside. So internally, it's nice to have those and like, cool your organs down, things like that. So it's just also connected. But yeah, I love me a good sleep right now, I'm going to make an acorn squash soup at nourish tomorrow. So I'm really excited about that.

Jennifer roelands  30:55  
Yeah, and it's always good to support your local farmers regardless, so so if you are eating seasonally, you're going to be supporting them because you're, that's what they're doing. So it's important to support the community as well that you live in.

Kimber Dean  31:06  
Yeah, and it's really important to eat locally, too. And most of the farmers that we use, all are organic or organic practices. But yeah, it's again, like the bee pollen if you're eating things from your soil near you, you're getting the nutrients you need. Plus most of our farmers are doing the farming that's not like commercial farming where it's just turning into the dirt with the soil right now you're interested in some pain, look up the soil because the ground on Netflix is a great documentary, but we've just depleted the soil so much with all the herbicides and pesticides and the way we till that there's like no B vitamins really no minerals anymore. So our local farmers are doing a great job of replenishing the soil and really putting those vitamins and nutrients back into our produce. So and then any product that you meet has the most nutrients between the first 24 and 48 hours of when it was picked. So our farmers will place an order like a happy hollow person or yesterday they picked it this morning, dropped it off today, and then we'll use it in the next couple of days. So you're truly getting the most nutrient-dense food we can possibly find it nourish and we do our homework so and you know my recipes are also cleaning great but it's really up to you guys. If you want to buy organic and not have those pesticides and herbicides and we vote with our dollars it's hard though I get it it's expensive to get it rolling and get into it. But there is the clean 15 and the Dirty Dozen if you're interested in the ones that you just shouldn't buy it all nonorganic strawberries kale, they just like absorb the pesticides, but things like bananas that have skin are a little bit better for you if you don't want to buy everything organic. So there is that list online too.

Jennifer roelands  32:48  
Yeah, that's actually in my course that I hormone reset course that's going on Monday. I have that list of the dirty 15 Yeah. From Environmental Working Group. I think it is that that produces the list every year talking about the fruits and vegetables that they know, yeah absorb the most environmental toxins in them if you're not going to buy organic for sure and growing your own garden that's nothing more organic than that. Make your own I have little plant little pots like I don't have a huge yard anymore so I have these little pots that I put my kale in and all kinds of stuff because it doesn't take much to make a little tiny garden be able to get your own vegetables and grow seasonally as well. Yeah,

Kimber Dean  33:26  
yeah Missouri I mean being born and raised in California you know here and I mean we there are so many farmers markets there but like individually there are so many people that farm here in Missouri it's really cool to see it's just everybody's got a backyard farm or like little garden or they have like just herb pots or something which herbs are so healing and I'm all for that so yeah, it's cool to see how many people have green thumbs around here because I do not inside but yeah, it's really cool to see

Jennifer roelands  33:57  
well, you know what to do with it, which is hugely important. I can grow stuff but it ends up being the same recipes but that's okay, that's the way it goes. I just try to do my best. We all have our own talents right great. Stay in my lane. Yeah my cooking skills are definitely on the basic side but that's okay I have four kids like they're just happy that you know they'd rather have mac and cheese but we try to work a little bit better into that household besides mac and cheese tonight we had fish so that was a good I try to fish once a week because I think the all the good omegas and getting fish as opposed to taking fish oil. It's just nice to get it through your food. And so we try to do fish once a week and do our best to try to get ocean fish and stuff as much as we can but you live in the middle of the country. So you do you know you can only do so much.

Kimber Dean  34:46  
which you know is a great point for the challenge that you're doing to the reset. You were talking about cooking and how it can get a little stressful at times. I mean I do this all day long. I absolutely love to cook all day every day. I think about food all the time, but not everyone Like me, and it's hard to like, make sure you're fully stocked with everything in your fridge for the grocery store, and how long does it take to prep for cooking all these things and then dishes is that in mind, you're thinking of the prep time because you got to clean up. So with the recipes you have, I would say, Don't stress yourself out, raising your cortisol is not what we want with this, you just let it be easy. And if you don't like the taste, don't think it's you just throw something else in it that might taste good. I mean, it's your mouth, your taste buds. So like, it's not harming anyone if the recipe is adjusted a little bit, you know, so I think people get really scared with that. They're just like, this is the recipe. I don't like it. So I'm not like healthy food. It's like, well, I don't think most people have been eating this way for 13 years like me. Yeah, now, if I had chocolate cake right now, I'd probably throw up if I went to the store and got some but the chocolate cake I like I use all kinds of in the ice cream. I don't expect everybody to like what I make, but you can like add a little more maple syrup and make it a little bit sweeter for you. You know, it doesn't have to be exactly like the recipe. 

Yeah, I think well, when you start eating healthy, too, you have to experiment to figure out what you like. Like, there are foods you've never tried before. So you have to get out there and try new vegetables or you know, roast the Brussel sprouts instead of boiling them or you got to try things that you have never done. Because that's how you figure out what you like, for sure. So don't be intimidated by the fact that you could be abrasive or at one time he hated it, like try it a different way, it might just be that that's not the way that you like it, you know that you just you're just not used to it. And I think I always tell people because I usually have clients that have a lot of kids and you know, busy jobs. And so I try to tell them if you do meal prep, life works much better. Like if you can just do meal prep on a Sunday, or whatever day that you're home, that's your getting ready for the weekday, it just goes so much better when you can kind of set aside, this is what we're gonna make, we're gonna make this with rice, if we have leftover rice or thrown it in the soup on Tuesday, then, you know, like we kind of just batch it. And it just works a lot better to get things done without feeling that pressure of oh my gosh, I don't know what to do. It's Wednesday, and I have no plan. We just seem to do better when you prep ahead of time and get things ready and not so stressed out at six o'clock trying to make dinner for everybody.

 Yeah, make yourself a priority, you know, you deserve it. So that's how I look at I think a lot of people need that self-worth. And it's like your health is worth it. Because you fill up your cup, then you can only just give more to the people around you that you love. So taking that five minutes in the morning, making an intention, making sure you're set up for success with your food. You know, taking that time to go for a walk every day or inviting people that you love, we go for a walk and just talking and putting the screens down. It's just like, all those things, he said, are just so important and good sleep. It's just all so intertwined. It's not just your food. It's all of it, you know, and your stress levels that I mean stress causes inflammation, so lowered out whenever possible. So getting yourself set up is so important. Like we said,

Jennifer roelands  38:00  
Yeah, and I and my children are a big part of that too. My 13-year-old cooks on Thursday nights, he's the chef of the night, and my 10-year-old cooks on Tuesday. So we get them involved because they'll eat what they're making. So if you get them involved in their cooking your kids are a little smaller than mine, but you get them involved in picking stuff out picking vegetables out, and cooking them then they just are more likely to eat them. And then they also understand the value of why we treat it so well. You know, like we don't want to waste the stuff that we bought we want to make sure we use it so think they have a greater appreciation for what they eat when they're part of the process as opposed to just sitting at the table and it shows up. shows up in front of them.

Kimber Dean  38:39  
Yeah, no, it's so true. I mean, we go grocery shopping together and my four years old he said they're younger. She's been cooking with me since she was two my 19-month-old is trying to serve but you can't really like stir a spatula just yet. But yeah, we cook all the time. Like if I make enrolls or muffins I meal prep mushrooms a lot for my family in the morning because it's a great way for me to hide Tumeric from them so I just made some pumpkin Apple ones and I put mostly cinnamon but I can hide some turmeric in it. Which my 19-month-old is teething so it helps with the anti-inflammatory and so that's really great. I love that little trick but yeah, no it's just I just meal prep for us for the next two days because I work the next few days in at nourishing not from home so like you said just getting all that stuff ready. So I have soup and we eat the same thing for a couple of lunches. I mean, I'm not gonna like make a different meal every single day for my kids, they can eat leftover and be fine. But yeah, getting them involved. I mean she cuts veggies she marinates kale for salads, she makes dressings with me, we make chocolate together all the time, and make different desserts. So if you do love desserts, I have a chocolate recipe for new chocolate bark, which is great. I have three girls and I'll just draw a line down and with toothpicks and they each get to decorate it with whatever Dried fruit or nuts that they like or sea salt. And then we break it into shards and keep it in the refrigerator because it's with coconut oil. But then they all have their own desserts at night, their chocolate, they know what they get. And it's so filling in decadence that they really don't need that much. I mean, my girls don't get dessert every night. But when they do, they listen to their bodies. I mean, my four-year-olds, just like now that wasn't that sugar. For me. It's just amazing to see when you stop and like I make her take a deep breath. And it's like, Okay, well, how do you feel after eating that? And you know, my stomach hurts or I don't want to? You know, I think we should be teaching our children that so that in the future, they can learn how to appreciate feeling good. I mean, I think that's what we're most adults right now. So I think it's good to teach everybody that. And it goes back to that self-worth of just making yourself a priority and filling up your cup. It's just so it's also important. I'm going to steal that phrase from you filling up your cup. I love it. Got to fill up your cup. I mean, you have to you just you don't fill up your cup. You're just walking, you're not really writing, you're just surviving. So nobody wants to do that. So boring and awful.

Jennifer roelands  41:07  
Sounds so boring and awful you're right? Well, thank you very much for letting me that with you tonight. This is so exciting. I just love listening to you. I could be doing this all day. But I know you have to get back to your two children or three children. But the little one that wanted your attention. The most probably now your big child, the husband?

Kimber Dean  41:26  
Yeah. Right. All right. Well, for having me and my hope I answered some people's questions and made them feel a little bit more comfortable. But I think it's really worth it. If anyone's interested in doing it. I think that Dr. Jennifer is so amazing. And she really knows what she's talking about, especially with the gluten stuff. When it's personal, you just can't take that experience away. So I hope everybody really enjoys the reset with you.

Jennifer roelands  41:51  
I hope that you and we'll put a link in the comments to when it saves so that people can link up and see your stuff too. Because you are you're the bonus of the hormone reset program. And so they get to see you in your inaction cooking and getting recipes from you, which is really a privilege considering that no one else has got to see it yet. So this is pretty exciting. So I appreciate it very much for coming to talk to us tonight. And please go check her restaurant. If you live in Colombia or in Missouri, frankly, you should just drive there. We'd love that we would appreciate your support during this time. Yeah, well, thank you very much. Wow, that episode went very quickly. That's what happens when you have good conversations. Thank you so much for listening to this episode of ignite your power podcast. If you want more information about my special guest or about this episode, please go to igniteyourpower.buzzsprout.com and click on the particular episode that you want to learn more about it. I do include freebies for different information about the episode so there are freebies on like a cheat sheet guide to eating gluten-free and decreasing inflammation. So please check out the website and you can download any freebies related to this episode. I want to just thank everybody for listening. Please leave a review or a comment and let me know if there's anything you want to talk about. In particular, I would love to hear your feedback. And again, thank you, and hope to hear from you soon.