Latest / Chatting with The Experts with Paula Okonneh / Practical and Easy Nutrition Tips

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Practical and Easy Nutrition Tips · Chatting with The Experts with Paula Okonneh

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Hello, and welcome to another episode of Chatting With Experts, where I speak
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with phenomenal women from Africa, from the Caribbean, and in the diaspora.
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These women are experts, they're professionals, and
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they share with me my passion.
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And what is my passion?
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My passion is to educate, empower, and encourage women all over the world.
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And these women, these expert women, are the ones who do that.
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Today our topic is Practical and Easy Nutrition Tips, and my guest, who will
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join me in a minute, says she's gonna be discussing the nuances of healthy eating
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patterns and how to make them accessible and adjustable to one's lifestyle.
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I'll tell you a bit about her.
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She's a dedicated plant-based registered dietician nutritionist, or RDN, who's
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passionate about improving health through nutritious, affordable,
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and accessible plant-based eating.
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With a mission to empower families to increase their fruit and vegetable intake
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in culturally relevant ways, she helps clients create sustainable balanced
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meals that support long-term wellbeing.
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I can say so much about her, but why don't I do this?
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I'll welcome Demetria Cox -Thomas to the show.
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Welcome, Demetria.
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Hello.
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Thank you so much for saying yes to coming to the show.
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And, you know, I know that there's a lot that I left out in your bio, so
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tell the audience a bit more about you.
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I know that you are the CEO of Dee Veggie Nutrition.
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What else do you do within Dee Veggie Nutrition that I... Not that I forgot to
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mention, but that I left out, because it's such an impressive bio that you have here.
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Thank you.
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So at Dee Veggie Nutrition I do group nutrition counseling,
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I do cooking classes.
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So I focus on culinary education, and also do nutrition education through
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the group nutrition counseling, and I do presentations all the time
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just about plant-based nutrition.
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That's my focus.
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Because, you know, when we boil down to it, we don't eat enough vegetables.
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We just don't a lot of times, at least here in America we
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don't eat enough vegetables.
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So my company just encourages people, "Hey, this is really easy. Use your
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spices." Like, we do different techniques to help you eat more of your vegetables.
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Right.
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So how does that, how does that work?
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I mean, we talk about eating vegetables, but a lot of us live in communities
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where we don't have access to, you know, vegetables, either because
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we don't have the land to plant at all, or we're in cities, or we're in
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what we call, what do we call them?
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Food deserts, I think we call them.
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Yes.
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Or we call them, food apartheid areas.
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Yes.
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Yeah.
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Yes, tell me more.
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Yes.
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Yeah.
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So how do we do that?
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So I do it, at least here in Charlotte, I do work a lot in food access spaces.
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Mm.
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So I do have first discussions when I meet with my clients,
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what are you currently eating?
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How do you currently access food?
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And from there we can discuss how you can incorporate more vegetables, whether
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it's me helping you getting access to them first before we have those discussions, or
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me getting an idea of what you're already doing and kind of adjusting what you're
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already doing to include more vegetables.
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So it literally is catered to the individual person because we are so
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different in how we get vegetables, how we can afford them, you know,
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money, being able to get them.
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So I always like to say canned, you can do canned veggies.
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You can do frozen veggies.
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They don't always have to be fresh.
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But we just want you to get your vegetables.
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I like that.
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So start where you are, because sometimes-
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Yeah
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... that could be, you know, that could be the obstacle to even starting,
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like, oh my gosh, I don't have access-
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Right
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to this.
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So if you have canned, if you have access to canned vegetables, start there.
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If you have access to frozen vegetables, start there.
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That's what I'm hearing from you.
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Yes.
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Mm-hmm.
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Okay.
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So, you say you do group counseling.
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So the group counseling, is it in person or is it hybrid or,
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So-
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... virtual?
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How does that work?
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It's hybrid.
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So I do online, group counseling, and then I'm gonna start in person
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really soon at the co-working space that I host my office at.
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Okay.
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All right.
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And then, you know, um, we talked about cooking classes.
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That has to- Yes Oh, I saw you light up with that, with cooking classes.
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Yes.
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I love
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doing cooking classes.
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So- Tell us
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more about that, because it's plant-based.
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So a lot of us are like, okay, plant-based, that sounds limiting.
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Okay.
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I didn't want to say boring.
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Go ahead.
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So what's been fun, so my most recent course of classes was
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funded by the Arts and Science Council here in Mecklenburg County.
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Mm-hmm.
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So what's been amazing about that is, they're cultural cooking classes.
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Okay.
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So I explore plant-based foods, not like, you know, in the context of what
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we think of the sad American diet, you know, the things that we may see every day
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here in America, but I actually explore other cultures and how you can enjoy
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veggies in the context of using spices.
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So my first class was Ethiopian.
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Ooh.
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I did Jamaican Ital.
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Okay.
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And then we did Indian last Saturday.
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Ok.
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And a lot of times, like I had someone text me after the class, and they were
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like, "You know, I take like turmeric capsules for inflammation, but I didn't
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think about cooking more with it or how I can cook more with it." And my
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class allowed them to explore that, how they can incorporate it more in
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diet versus relying on a supplement.
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So that's what we wanna hear, how you can bring this into your cooking.
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Got you.
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Got you.
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Got you.
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Right.
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Okay.
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So cultural.
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So now you, when you do the cooking classes, and I saw you light up
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with that, I guess you go online.
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Mm.
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You look for, you know, different recipes that are plant based,
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and then you offer your classes.
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Yeah, so I'm so... honestly, cooking was my first love, so I have culinary
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experience before I became a RD.
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Okay.
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So this is me marrying two together.
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Uh-huh.
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And I do.
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I find, like I always say, for me, recipes are a strong suggestion.
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Okay.
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They're just inspiration.
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Mm-hmm.
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I don't follow recipes.
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Mm-hmm.
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So the classes have been very interesting in that, you know, we've,
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like last week I missed one of my ingredients when I was packing up, very
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important ingredient, garam masala, with to do with the Indian cuisine.
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So but we had plenty of turmeric.
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We had ginger.
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We had a bunch of other things, and we had to adjust the recipes based on what I had
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there, and it still turned out delicious.
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So I do want to stress to people, like cooking doesn't have to be stressful.
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You don't have to follow all the recipes to a tee.
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This isn't baking.
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Like baking is not, that's not my ministry.
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That's what I tell everybody, that's not.
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So, when it comes to cooking and just making meals for yourself, you don't
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have to worry about having the perfect ingredients and the perfect... Like
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it doesn't even have to look perfect.
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It just need to taste good, and it needs to be something that you
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can provide to your family that y'all enjoy and be healthy at the
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same time 'cause it's possible.
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You're a girl after my own heart because I've always said to people- ... recipes
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were, this is made up by somebody.
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You know?
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It started with someone who said- Hey.
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... "Add this, add that," so why can't you now tweak it, you know, to suit you?
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And if you're missing something, substitute it out, you know?
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Like, you know, add something else.
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Then you come up with your own recipe.
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Right.
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It's fun.
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Yeah, it's fun involving your family in it.
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The class I did last week, I had 15 attendees, and it
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was very intergenerational.
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So we had grandmothers that brought their grandkids.
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Love it.
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We had moms and daughters cooking beside each other.
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We had siblings cooking beside each other.
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We had, my daughter actually helped teach knife skills to some of the participants
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'cause she would watch me all the time.
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Mm-hmm.
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So it was beautiful.
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It was beautiful to see us coming together to cook and learn new skills.
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Got you.
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Okay.
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So I'm gonna ask you another question.
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So why plant?
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Why not a little bit of chicken or some fish?
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So my stance, so I am plant-based.
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However, I'm not as a plant-based dietician, I'm not demonizing meat.
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I don't ... So that does set me apart from a lot of my vegan friends.
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I have lots of vegan friends, but they're, you know, they will
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tell you meat is evil to them.
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I acknowledge meat's role in our food system.
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I'm friends with lots of farmers, so I don't have that same
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strong, like, no, no meat ever.
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But statistically it's shown that over 90% of our total population
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here don't get enough vegetables.
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And because of that, I said, "Okay, let me admit that, okay, we're good on meat.
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We know how to cook meat.
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We know how to enjoy meat.
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I don't think that's the issue.
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If the issue is vegetables, let me just focus on vegetables and how to make
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them taste just as good as your meat, main meat." And then for me, when I
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transitioned, the more I learnt how to cook vegetables and enjoy them, the less I
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wanted meat. So that helped my transition, but I don't go about it trying to convert
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everybody. It's like, "Look, you got this.
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Let me help you here."
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Ah ha.
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That's an aha moment for me, so now I get it.
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As you said, the meat lovers or the meat recipes or everything dealing with meat,
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that's already been taken care of, so.
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That's already taken care of.
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That's it.
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So you were dealing with a... you saw a shortage, you saw a problem, and
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you said, "Let me take care of that."
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Yes.
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Because we don't get enough vegetables and plants and fruits, and so let's take care
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of that, and that's what you're doing.
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You're supplying, you're taking care of a deficiency or something that you
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noticed in the community was lacking.
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Yes,
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yes.
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Got you.
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Got you.
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All right.
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So how do you encourage people now to- make time for that healthy eating?
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How do you ... I know you said start where you are with what you have,
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and now how do you now make time?
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Because sometimes you have to go find those things that even though
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you have it, like okay, if you have frozen, you have to think about how
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to make those recipes taste good.
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Yes.
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I noticed you said it doesn't have to look good, but it has to taste good.
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Has to taste good, 'cause I don't know if you've ever seen, when
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I make curries, I can't make them camera pretty all the time.
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But they're like the best tasting things ever.
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But I know one of the things I like to start with when I have conversations is
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like, okay, you have your frozen veggies.
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Great.
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What spices do you have in your cabinet?
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Mm-hmm.
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Like, if you was to look in my cabinet, I have all kinds of spices, and to
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show people, hey, there's more than just garlic powder and onion powder,
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which are key staples in my pantry.
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But there are so many other spices you can combine to create different flavors,
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and I encourage people to be curious.
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'Cause what I realize, some people have gotten to the part of being so rigid
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with food and having a relationship with food that makes it stressful
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that they've taken the fun out of it, they've taken the curiosity out of it.
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I read a lot of culinary books.
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I follow people online.
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My daughter's on TikTok.
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I'm not on TikTok.
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I can't do no more social media platforms, but on TikTok, I see all the recipes going
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viral, so marry me chicken and all that.
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So it lets me know that people are interested in learning
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how to make delicious things.
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Mm-hmm.
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It's just, you know, trying to translate in that, okay, you know, you can do this
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with chicken, but did you know you can apply these same vegetable, I mean, these
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same spices and technique to cauliflower and elevate that flavor too in your sides?
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So just putting myself out there on my platform, showing,
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hey, this is easy to do.
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You know, plus up your spice cabinet.
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Grow some herbs.
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One of the programs I work with at one of my jobs, because I am
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full-time as an extension agent too, we talk about agriculture
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and growing your own vegetables.
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Well, sometimes I'll say, "Listen, with SNAP", I work
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with a market that takes SNAP.
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With SNAP you can buy seeds, you can buy basil plants from the store, and
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you can grow basil in your kitchen.
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So even something like a small tip like that can help elevate your meals.
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It's again, goes right back to start where you are.
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So-
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Mm-hmm
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... You can buy basil seeds.
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Yeah, you can , you know, tomatoes kind of spread and you need to prop them up.
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I was gonna say, so tell us about these spices.
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You know, you said the basics are garlic and onion.
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Yeah.
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So I'll start with-
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Garlic and onions are the staples.
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Yes.
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Those are the staples.
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Go ahead.
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I need to know about some of... let me get something to write
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it down because you know me-
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Yeah
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... better when we're just saying these are- Mm ... the extra spices because I'm
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trying to eat differently now, and I'm like, "What are other spices?" Because a
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lot of us tend to season with, you know, seasoning salts, and we don't think about-
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Yes, seasoning salts.
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Mm-hmm
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... yes, we don't think about other spices.
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So you talked about tips.
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I'm gonna write- tips.
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Yes
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... write them.
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Hold on, I'm looking for a pencil.
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Where's my pencil?
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Where is my pencil?
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Oh, can't find this pencil right now.
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Okay, so I'm just gonna have to commit this to memory.
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Okay, start telling us some of the tips, some of the spices please.
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I would love to.
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So I'm gonna tell you- Yes ... a secret game changer.
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Mm-hmm.
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Smoked paprika in beans.
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Smoked paprika.
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Smoked
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paprika is like, it gives you a smoky flavor without having to add meat or
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bacon 'cause I know when I did eat meat, you know, growing up, we, my dad
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did use smoked meats, smoked meats, bacon, you know, all those things.
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Mm-hmm.
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So I've created that same smoky feel by getting smoked paprika.
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Mm-hmm.
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I love smoked paprika.
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And I know everybody, paprika, you know, when they think of paprika, they
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just think of it as the color, but smoked adds that extra smoky flavor.
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It's so delicious.
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Okay.
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Another thing, I have Indian and Jamaican curry, and they have two different, like,
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people are like, "Okay, curry." Curry can be any... it's so many curry blends.
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It's the Jamaican curry, I think Island Mountain is the brand that I use,
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and I use that to make tofu scramble.
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I use it to make tofu scramble.
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Yeah, tofu.
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And I love tofu scramble, and even, and I'ma get to this, so I'ma put a pin in
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this after I talk about the seasonings.
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Cooking techniques help you enjoy your vegetables, but
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we're gonna come back to that.
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All right.
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But, so we got that.
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I'm scanning.
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Cumin.
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Cumin is amazing.
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I use that in my, if I'm doing a Mexican inspired dish, we do cumin.
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Indian dishes have a lot of cumin.
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Berbere, Ethiopian spice.
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How do you spell that please?
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Berbere is B-E-R-B-E-R-E.
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Okay, berbere.
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Okay.
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So that's the base of Ethiopian cooking.
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Okay.
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Delicious.
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It has many uses.
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Trying to scan.
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Huh, so much.
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Your regular herbs, so your basil, oregano, marjoram.
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I use them, you know, not just for Italian cooking, but I may just do some
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green herb potato, like if I just wanna fry my own fries, 'cause sometimes
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I don't buy the frozen ones, and the frozen ones are fine and you can add
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these seasonings to the frozen ones.
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But if I'm making my own potatoes, I'll do just green spice potatoes.
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Trying to make sure I covered everything.
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Or the Indian curry I use for my curry chickpeas.
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Mm-hmm.
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This is not a spice.
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This is an ingredient that I lean heavy on, coconut milk.
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Mm.
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Coconut milk gives me the creaminess that I would get from using milk, cow's milk.
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And I'm visualizing my cabinet.
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Okay.
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I use canned beans a lot.
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I love using canned beans.
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Like black beans and...
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black beans, pintos-
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chickpeas
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... garbanzos.
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Yeah, chickpeas, pinto beans.
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I'm from the South, so I love pinto beans too, black-eyed peas.
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That's the way I make sure I get the fiber and my protein.
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A lot of people ask, "Where do vegans get protein?" It's through
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plant-based foods such as beans.
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That's the primary one.
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Okay.
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Gosh, and I go on and on.
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There's so much.
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But yeah, those are the ones that stick out to me that I'm
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visualizing in my cabinet right now.
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That's...
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All right.
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You've given me a lot.
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That's fine.
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I'm not gonna have you, um, uh, draw a blank on trying to remember
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everything in your pantry.
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This is quite helpful, yes, because I mean, I know for sure for me, I've
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decided to start eating differently, and sometimes I run out of ideas.
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But at the same time, I come up with my own recipes, as I told you.
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Yes.
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I don't believe in sticking to, you know... I don't believe in
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going through recipe books and just following it, you know, verbatim.
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I believe in, right, if I have black beans, I can add tofu.
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I may add a little bit of the garlic salt-
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Yes
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... and squeeze some lemon on it.
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Um-
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Squeeze some le- oh, I forgot about the power of citrus.
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Yeah.
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Citrus.
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I love lemon.
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I love lime.
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It's great to finish off your roasted greens.
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Mm-hmm.
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So I do wanna get into cooking techniques whenever you're ready.
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Yes.
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I'm ready right now, because I was giving you-
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Okay
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... my own recipes, but you are the expert.
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So go ahead.
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So the other big thing that came out of my classes the last few weeks is that people
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don't realize that how you cook something can change the whole dynamic of a meal.
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Mm.
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So roasted greens, roasted veggies bring out a sweetness in vegetables.
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One of my favorite roasted recipes is roasted collard greens or roasted,
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um... And I wanna say collard greens 'cause I am from the South, so
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we love our collard greens here.
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And a lot of people assume, oh, kale is the thing.
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Kale is the thing.
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Don't get me wrong, kale is delicious, but it ain't replacing my collard greens.
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All right.
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So I roast any green that I get.
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I like bok choy.
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I love greens.
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Spinach is a little too delicate, so I don't roast those.
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But your heartier, more wintery leafy greens, roasting them and then
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doing like a little bit of salt, but you squeeze a lemon or a lime
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on top of them when you're finished.
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Yeah.
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Make your own kale chips.
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They don't take that long.
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Very delicious.
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Roasting potatoes, roasting broccoli, cauliflower, carrots, sweet potatoes.
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Like just roasting them changes the entire trajectory of that vegetable.
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Another one that I like doing, mushrooms and tofu.
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So-
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Oh
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... me, I didn't like mushrooms until I learnt how to cook them.
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So I grew up at least 35 years not liking mushrooms.
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And tofu, I talk to a lot of people about tofu, and their beef is that
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texturally it's weird, and I get it.
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But what I've learnt is with both mushrooms and tofu, since they hold water-
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Mm-hmm
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... the goal I have is to extract the water using, um... we can do it two ways.
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Normally I can just salt it and I can put it in the oven and it'll pull the water
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out, or you can do a air fryer and salt it and then that'll pull the water out.
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Or if you do it on the stove top, same thing, just kind of put it on
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medium high, salt it, and it pulls the water out and it changes the texture,
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and that's for mushrooms and tofu.
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Okay, but if you're, let's say you're hypertensive, you can't add the salt.
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Did you say salt it?
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Oh, yeah, salt it.
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Okay.
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I still would say salt it, 'cause what it does is you don't... With hypertension,
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what you want to do is not overconsume salt, because you still need sodium.
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Mm-hmm.
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Our bodies need sodium.
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Mm-hmm.
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So sodium is not the culprit.
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Sodium is not bad.
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It's the overconsumption of the hidden sodium in our meals.
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Mm-hmm.
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So the way I kind of combat that is if you salt your mushrooms, you just use
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I'll estimate, like it depends on how many mushrooms you have, but you'll do
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like a good, just a small bit of salt.
21:38
But you want enough so it can draw the water out, and then it's not salty.
21:43
'Cause we did it last week.
21:44
And then once you do those, you pair those with other veggies that
21:49
are not, you know, as salted or you use other things to season it.
21:56
But like I said, with hypertension, you, it's more of managing your total
22:00
diet and making sure you're not eating a lot of ultra processed things.
22:04
Because a lot of times cooking at home, you're not using a lot of salt, as much
22:09
as when you go out to eat and you don't know how much salt is in that food.
22:14
Got you.
22:15
Got you.
22:15
So it's all about managing the-
22:18
Mm-hmm
22:18
... sodium content.
22:20
Yes.
22:21
So when you salt it to draw the water, what do you do with
22:24
the water that's drawn out?
22:25
Do you use- Oh,
22:27
it evaporates Yeah
22:28
... okay, it evaporates.
22:29
Yeah.
22:29
It's not that you're gonna use it-
22:30
Yeah, it just evaporates.
22:31
Mm-hmm
22:31
... use it for stock or anything like that.
22:33
Mm-mm.
22:33
Gotcha.
22:34
Gotcha.
22:34
This is sounding delicious.
22:36
I mean, if we had time- Yeah ... we should have had you, you know,
22:39
actually do a demo for us.
22:40
Do a cooking demo.
22:41
Oh, I'll have to come back.
22:42
I'll do the cooking demo.
22:42
Yes, so we have to have you come back.
22:44
We have to have you come back.
22:46
Oh my God.
22:47
You've already made... You know, the question I was planning on asking
22:50
you is how to make healthy eating not stressful, but you've already made it fun.
22:53
So you've answered that question.
22:56
Ooh, okay, okay, okay.
22:57
So, oh boy, we almost out of time.
23:01
Your classes, as you said, they're hybrid, which means it
23:04
cover both in person and online.
23:07
So someone watching this who has already enjoyed hearing how much fun
23:14
your classes can be, 'cause you're fun.
23:16
If they are trying- Thank you ... to get in touch with you, how can they do that?
23:21
I mean, how can they join your class?
23:22
How can they join your group counseling cooking classes?
23:26
How can they get personalized support from you, Demetria?
23:31
Okay, so right now I'm encouraging everybody just to follow my social media-
23:35
Okay
23:35
which you will share with them.
23:37
So I am on Instagram @deeveggieRD.
23:40
Mm-hmm.
23:40
I'm on Facebook at Demetria L. Cox, and I'm also on LinkedIn
23:44
at Demetria Cox Thomas.
23:46
That's where I'm sharing all my offerings.
23:49
I'm inviting you to join my email list, which I'll have the information
23:53
on the social media platforms, and at my website, deeveggierd.com.
23:59
So please join my email list, and it'll have all the details
24:02
because the schedules vary.
24:04
I tell people I'm doing this but I'm also working full-time as
24:08
extension agent, what allows me to do food and nutrition programming
24:11
in the community in another way.
24:13
So I'm doing both at the same time.
24:16
I'm also a adjunct professor at Johnson & Wales for their nutrition program,
24:20
so I'm doing a lot of side quests.
24:24
But to just keep up what I'm doing, I update my social media.
24:28
I'll keep you in touch.
24:28
Please join my email list, and I'll make sure that, that
24:31
you'll have the information.
24:33
Oh my word.
24:33
As I said, this is really all the... when I say this, Chatting with the Experts
24:38
is all about encouraging, empowering, and educating women all over the world.
24:44
And so if you would like to be part of the community that encourages,
24:51
empowers, and educates women all over the world just like Demetria did,
24:56
please reach out to me on my website, which is chattingwiththeexperts.com.
25:00
I'm also on LinkedIn.
25:02
Just go to my business page there, which is Chatting with the Experts.
25:07
I am on Instagram @chat_podcast_experts.
25:09
That's my handle there.
25:11
I'm also on LinkedIn.
25:14
I just said that.
25:15
You can also follow me on Facebook on my business page, which is Chatting with the
25:24
Experts, and we have a YouTube channel.
25:27
Subscribe to us there, and you will be able to hear other just as amazing
25:33
women just as Demetria, where you will listen to and view them, of course,
25:40
talk about the so many, so many, so many, so many inspiring topics
25:47
way beyond what I can list today.
25:51
So now, Demetria, we will open up the floor to those who have joined us so that
25:56
they can have an opportunity to speak with you and hear more in depth about
26:01
all the ways you're helping the community in which you live and those all over
26:06
the world who can tune into your hybrid classes online, through social media.
26:12
You don't have a YouTube channel yet, do you?
26:15
Not yet.
26:15
We're working on it.
26:16
You're working on it.
26:16
So please stay tuned.
26:17
Thank you so much, Demetria, for making this such a fun conversation.
26:21
I've learnt, I've taken down all these reci- not recipes, but all these
26:25
spices and, yes, cooking techniques.
26:28
I'm gonna try them, and I'll get back to you and let you know
26:31
how successful they have been.
26:33
Thank you so much.
26:34
Thank you