Behind the Plate with Heather Soman, RD

From Dread to Delight: Finding Joy (and Sanity) in the Kitchen Again with Olivia Cupido RD

• Heather Soman, RD • Episode 5

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Dinner doesn’t have to feel like a test you can fail. We sit down with registered dietitian, cooking instructor, and mom of two, Olivia Cupido, to get real about kitchen overwhelm and how to find an easier rhythm that actually fits your life. From navigating disordered eating and perfectionism to cooking with a baby on your lap, Olivia shares mindset shifts and practical systems that turn “what’s for dinner” into a lighter lift.

We dig into the real reasons the kitchen can feel heavy—anxiety, all-or-nothing thinking, and skill gaps—and walk through gentle fixes that build momentum fast. Think freezer stashes of soup and meatballs, cooked rice ready for fried rice, and go-to staples like eggs on toast, tuna or sardines with avocado, and pasta that brings comfort without the guilt. Olivia’s all-foods-fit approach invites convenience back to the table: pre-packaged salads, jarred sauces, and planned takeout nights that remove decision fatigue while keeping nourishment front and centre.

You’ll also hear a realistic take on meal planning that prioritizes cravings, store flyers, and your actual schedule. We cover ADHD-friendly tweaks like printing recipes in big font, planning only two days at a time, and pre-choosing a midweek break. Along the way, Olivia shows how to model a positive food culture for kids, embrace “good enough” dinners, and use small wins to rebuild confidence in the kitchen. It’s permission to make cooking simpler, not perfect.

If this conversation helps you breathe easier about dinner, follow and subscribe for more practical, judgment-free nutrition talk. Share the episode with a friend who needs a freezer win, and leave a review to tell us your favorite five-minute meal.

Learn more at behindtheplate.ca

Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues

Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

SPEAKER_00:

Welcome back to the Behind the Play podcast. Today we have an exciting episode because we are going to be talking about a topic that I hear often from clients where cooking, the kitchen, all things food-related can just feel like too much. It can feel overwhelming. It can feel like a burden. Regardless of if you live with ADHD or not, it tends to be something that can sometimes feel not so fun. And I can admit that I sometimes feel this way too. So today I am joined by Olivia Kubido, who is a registered dietitian, cooking instructor, and mom of two. She runs her private practice, OG Nutrition, where she works with clients using an all-foods fit approach to food and nutrition, focusing on balance, flexibility, and sustainability. Olivia is passionate about helping people foster a positive relationship with food by removing guilt and encouraging enjoyment in eating. She also shares practical kitchen tips and easy nourishing recipes on Instagram to help you get in the kitchen. I have to say, Olivia and I are not just colleagues, but we are also friends. I have learned so much from her, even just in my personal life. A lot of what she's taught me, I've applied in my own kitchen. So I'm really excited for you guys to learn a little bit more about this conversation that we had. This podcast is where we ditch food guilt, question diet culture, and learn how to nourish our brains and bodies in the way that nature intended. So let's get into it. Hi, Olivia. Welcome to the Behind the Plate podcast. Hello. Hi. Oh my gosh. It's so awesome because Olivia and I worked together for quite some time and we've had so many conversations that I feel like we've been like, we should be recording this right now. And here we are, finally recording a conversation, which is amazing.

SPEAKER_01:

Yes, I'm so excited to do it. I'm so excited for you that you finally started this and I'm happy to be one of the first guests.

SPEAKER_00:

You are the first guest. And I guess you are. I didn't realize that. I'm so excited. Yes, I wouldn't have wanted it any other way because again, we've been talking about this for so long. Your expertise on this episode because I, in my work, I often hear people feeling like cooking and the kitchen is just such a struggle and such a burden. And I can't wait to hear your perspective and how you kind of make everything work all at once. So I guess my first question for you is can you share a bit of your own journey with food and cooking? And has it always felt joyful for you, or have there been seasons where it just feels like one more thing?

SPEAKER_01:

I think this is a really great question because you speak to this idea. A lot of people ask me about this. Like, how do you always cook something creative or have so much fun with it? And food really can be. Sorry about that. My son, my seven-month-old son is on my lap, listeners. So we're trying to keep him quiet. Um, so it definitely is so fun for me, but I'm not gonna lie and tell you that like it's the most fun creative. A lot of people always ask me about this. And I do believe that food can be so fun and can be so much more than just food, but sometimes it honestly is just food. Sometimes it honestly is just one other thing for me to do. I'm not gonna lie and tell you that I'm like making something super creative and fun every single time I'm in the kitchen because it's just not like that. Um so my journey with food and with cooking has definitely like a lot of ours been up, down, all over the place, changed a lot as I go through different seasons of my life. So, as I mentioned, of course, I have a seven-month-old now, very different from you know, when it was just me and my husband at home and being super creative and fun, especially like at COVID and during COVID and all those sorts of things. Um, so I grew up cooking with my mom, my nanna, very like home cooking family, and they were good cooks. So I learned a lot and it was fun to be in the kitchen with them. Uh, food was always like a fun celebratory thing. We, my dad owned a cafe growing up, so we were always around food in so many different ways, um, and so many positive ways, which I really liked. Um, so I went on to study nutrition because I wanted to be involved in food and I didn't want to be a chef, especially at that time. That wasn't really a thing. And none of these like cool creative food jobs existed at that time. So I went into nutrition, and that was great. Um, and I loved the science of it. Somewhere along the way, I think you're almost learning too much at such a vulnerable time in your life. You're just figuring yourself out, you're moving out for the first time, you're going out for the first time, all these sorts of like adult things. And then you're learning all this about, you know, health and the body and nutrition. And I think it's hard for that not to get to your head. So, like so many of my peers, that's when like disordered eating started for me. Um, and then somehow you're dealing with that and dealing with coming out of that while still doing nutrition school. So it was a really weird sort of time. And I think it took a while because of that. Like, you couldn't step away from food um because you're in it. So I think that was like weird, is the only kind of way I can put it. And but then I was sort of living on my own and learning to kind of be alone, learning to be out of school and learning to not be disordered around food anymore. And so that was kind of then another interesting journey. And that took me to uh working more directly in food, which I think was so healing for me, to literally just get back in the kitchen and again, such like a positive way, not talking about health or lack thereof at all. And so that was yeah, that's kind of my way into this more positive space. And then I became a dietitian, started practicing, and started doing more cooking classes and cooking on Instagram, and just kind of joined and created this very positive community around food.

SPEAKER_00:

Like it's been such a full circle journey for you with it has been, honestly.

SPEAKER_01:

And it's so nice, like the full circle is a great way to put it because now I'm trying to be that like positive uh role model in food for my own children and the way that I had it when I was growing up.

SPEAKER_00:

Yes. Okay, so speaking of your kids, um, if you guys can't hear, Olivia's joined with us, uh joined with us today with her son, uh, one of her sons who's seven months old, and then she has another son as well. So, as a culinary RD and a mom of two, you know firsthand how family feeding and how chaotic all of that can be. If anybody follows Olivia on Instagram, you'll see she'll post reels. She's got baby in hand, she's making muffins in the other. Like it's so amazing how you do it all. Um, but what is something that's helped you shift from like that overwhelm, that chaotic feeling to finding more enjoyment in your own kitchen? And maybe have you found that yet?

SPEAKER_01:

I think a little bit of both. Like, I think sometimes I'm like, I need to get this done. I'm frustrated this is hard. And then sometimes it's like, yeah, you know what? I have one hand to make this thing and it's gonna be what it's gonna be, and that's kind of fun. Or I'm gonna turn this into activity, an activity for my older son and I, who he's three, to do together because he likes mixing and he likes being involved in stuff. And again, that seems really lovely from the outside, and that's also really hard because he makes a mess and he wants to touch everything. And so it's almost like when I'm feeling patient and I have more time, I can turn this into this fun thing. And when I'm not, then yes, maybe it feels a little overwhelming. Um, but you also get used to it, I think. And I do come from a place of having so much practice and experience in the kitchen that I can wing it. And that's again like a privilege and a skill that I have, right? That if if I'm following a recipe and I'm like, you know what, the kids are all over me, I can't even check back what that recipe said. I can figure it out. Um, so I guess that that does really help. And so if you're listening and thinking, I don't have these expert skills to be able to wing it, I do need to follow the recipe. That's also great. But maybe print out the recipe so you don't have to keep looking back at your phone and it's maybe in bigger font and you can have it there to see little things like that that might um help take away that additional burden.

SPEAKER_00:

I love that. What a great practical tip. And I think too, what I'm hearing from you is almost letting go of any type of perfectionism, right? Like letting the recipe just be what it's gonna be. Maybe it wasn't exactly by the book, but it's gonna be something edible for everyone to have. And then I know in your kitchen it's gonna taste great, but it sounds like too, you're also giving yourself a lot of grace in this process. Be like some days I don't have the patience, and then some days I do, and let's do a little extra and get the kids involved.

SPEAKER_01:

I think that's awesome. That's exactly what it is. It's really letting go of pressure on myself. Like if I if it didn't turn out how I want, or how the book said, my husband doesn't know, my children don't know, only I know. And so I think that is really huge. And even like a perfect example of I can't tell you how many recipes I've filmed the process of, and then I'm serving it for dinner and things get too crazy. I never film that last beauty shot of it plated. And it's like I have to, I have to let go. This is the phase of my life that that we're in. And so obviously not everyone is filming their dinner, but just the that idea of like having this like picture perfect dinner on the table. It's the same, that same idea.

SPEAKER_00:

Yes. Oh my gosh, that's that's such a great way to see it. And I'm so glad you've been able to get to that place. I guess too, like this brings me to my next question, which is a lot of people want to enjoy cooking, but just don't, right? So, from your experience, what's behind that feeling of dread or doom around going into the kitchen and making a meal? Like, what's behind that? And yeah, kind of I'm interested to hear both your perspective as a dietitian, but also as like a mom.

SPEAKER_01:

That's another, I think, an important question and something that people ask me about a lot, like, yeah, but you get to have fun with it and all that sort of thing. It's okay if you don't like cooking because, and it's hard because cooking is one of those things that can be fun and can be creative, and also it is quite literally a chore that we have to do no matter how you feel about it. I mean, I guess you could not cook and purchase everything that gets expensive too. So I don't think that's a realistic way to put it aside. I think acknowledging that this is not my favorite task, I don't love this, and I'm just not going to be that person, is also huge. I think we see a lot of people on Instagram of like just especially now, all this like homemaker trad wife culture of like, am I supposed to love this? I think that can be sticky for some people. And it's again okay if you just don't. Um, but I think it's also worth exploring what is behind that sense of dread. And for me, working with so many clients who do have disordered eating behaviors or history, again, and even in myself, I see so much of it is wrapped up in that. It's the need for control. It's hard to exert that control. It's overwhelming. It's overwhelming to know or anxiety inducing to know like what all these, what's in all these ingredients. So for some people coming from disordered eating background, it feels uncomfortable to add certain ingredients and certain amounts, and this whole thing is overwhelming. And there is that sense of dread of like, I have to deal with my anxieties and my fears every time I walk into the kitchen. So it's worth exploring if any of that is true for you. And if so, how can you handle that to take away some of some of that fear and some of that anxiety? Another potential is just that dread of, like I said previously, like just not having the skills. And so as a result, you feel overwhelmed in the kitchen because it is such a huge mental thing, like anything that's hard for you to do. Um like I think of like in, for example, in my own business, like all the admin work and the books work is so hard for me that I dread doing it. And so I think it's that that same idea in the kitchen. And in that case, I think what I would say to someone is keeping it simple, keeping it within your skill level. Andor are you open to expanding your skills? Are you expanding, are you open to learning a little bit more? Just the again, basics, um, in the kitchen so that that overwhelm is is lessened.

SPEAKER_00:

I love that. What a great perspective you've brought here. Like especially for those with that disordered eating background. I can see how that can be such a barrier too. Where I and too, I find for a lot of my clients with ADHD who are very much um can fall into that all or nothing thinking, or just anybody who falls into black or white all or nothing thinking, it's like, well, if this meal isn't done all from scratch or all perfect or you know, we're all super healthy in a certain way, it's what's the point of doing it? And so I love your idea of sort of meeting yourself where you're at from an effort standpoint, but also just making it a bit more accessible for you and kind of getting to, like you said, the the depth of what's really going on here, I think is so awesome. Like, why are you feeling that dread? Is there something more to it than it feeling like a chore? Is it a little bit deeper than that? And I think, yeah, that's so worth exploring. Oh my gosh, I'm already like, okay, another podcast episode, we've got to talk about this more. Um, but I also hear from a lot of people too that like they get into this sort of meh feeling with food. And I often describe that as like a food rut. I know I myself get into food ruts often where it's like I'm just making the same thing over and over again. I'm not feeling like making new recipes. What have you found? And I don't know if you've ever had a rut food rut before, but what has helped you kind of like reconnect with food or simplify things? Like, what kind of tips do you have for the food rut?

SPEAKER_01:

Again, this is another moment of like just real life. Of course, I also feel that way. Like you said, I have two kids. I'm trying to, I'm not presently taking clients, but I'm still like trying to keep my online presence alive. I'm trying still doing a lot of cooking. Um, and so I'm still engaging in my business as as much as I can. Um, so things, of course, are are busy. And so sometimes, yeah, it would be easier if I didn't have to do it. There are definitely times when I feel just like uninspired and uninterested in the kitchen. And like anything, I just take a step back. And I feel that way about certain aspects of my business. I feel that way about tons of other things that that we do in life that when it feels like too much, I have to take a step back from. Obviously, again, I still need to feed my family. We also have allergies in the house. So takeout and that sort of easy way is not a huge option for us. Um, but I definitely will rely on convenience foods. I will rely a lot on my past self. So when I'm feeling really inspired, when I'm feeling really energetic and really wanting to be in the kitchen, I will do prep ahead. I will make soups for the freezer, I'll make stock for the freezer, I will make a double batch of meatballs for the freezer, like all those sorts of things because I know I will not always feel that way. And there will be times, and tonight is actually a perfect example. I pulled out butternut squash soup from the freezer because I know I'm just not cooking. This is a Monday, and to be honest, Mondays are hard. So, so that those will really help me. I'm also privileged to be really close with my family. And my mother and my mother-in-law are both really helpful in that way. Of um, my mom's always making chicken soup. So if I ask her, like, do you have anything in the freezer to send me? She will. And my mother-in-law is always making, she loves making like stuffed zucchini or stuffed cabbage, or basically, she buys like whatever veggie is on the reduced rack and will stuff it. And so there's always some of that in her freezer. If I say, like, I'm just having a tough week. Do you have anything? Um, and that's our version of uh of those quick meals. Of course, there are some takeout options, but again, with um just to give a little bit of context, my husband has celiac. Our one of our best takeout options and safest for him is sushi, which is I love that, but it's also gets expensive. And uh my son can only really eat so much like raw fish options. So it's not something that we can we lean on that more like for fun, I would say.

SPEAKER_00:

Yeah. And it sounds like too what you're kind of getting at is I think it's so amazing that you have those options with your family. And you've already kind of given some really great tips here of like relying on the freezer and buying from the reduced rack and stuff like that. And I think too, depending on people's, you know, allergies and whatnot, like there are some other takeout options if it's locally available for them that it's okay to lean on those if you need to, like, that's okay. And us as dietitians, we both do it. And like just to kind of normalize that that's an okay thing to do as well. I love how you brought up the Mondays as well. And you're like, you know what, today I'm not cooking, I'm taking something out of the freezer. Like, that's so great that you can, you know, just have those options and kind of like prepping for your future self is amazing.

SPEAKER_01:

Exactly. Your future self will always thank you. And again, everything in life will ebb and flow. And this that's the same for your energy levels and desire to be in the kitchen. So, again, capitalize when you can. Um, and then when I say other convenience options, I mean things like the pre-packaged salads. We love that. And then you can throw like can of tuna on there. Um, don't forget that eggs are a great dinner, and kids get excited about breakfast for dinner, and I get excited about breakfast for dinner. So it taking off those labels of what is or is not a meal helps. Like there is nothing wrong with snack plate for dinner, just as long as it's enough uh quantity-wise. Like your snack plate at 3 p.m. is different than your dinner snack plate. Um, so that sort of thing. But to your point about takeout options, I always say that meal planning, I'm big, I'm a big proponent of meal planning, and I really recommend it to everyone. Um, but meal planning does not always mean cooking, it just means literally having a plan. And so having a freezer option or having a takeout option, that can be part of the plan. It doesn't always have to be, I don't want to cook, fine, we'll get takeout. It could be, no, Wednesday, we are planning for takeout because I know by Wednesday I need a break. I know Wednesdays are busy for whatever reason. So um it's not always the fallback, it could be planning.

SPEAKER_00:

Yes. Okay, I love this. And that actually brings me into something I wanted to talk to you about. Again, if you're a follower of Olivia on um Instagram, you know that on Sundays she'll post like inspo recipes on her stories. And I always love them so much because you follow such amazing accounts and you post such great inspo posts that always help me when I'm meal planning. But I guess I'm wondering like, what's your approach with meal planning? You've already shared a little bit. And then how can people approach meal planning without it feeling like, again, another task, without it becoming another stressor around food?

SPEAKER_01:

I think that like anything, you get used to things. And at first it sounds like, oh my God, I have to do this thing, and then all of a sudden it's second nature. And that's honestly how I felt most recently about um feeding my son. So he's seven months, around six months, you start babies on solid foods. And when the doctor said that to me, I was like, honestly, I I how do I have time to do this? That sounds like another thing. And then now weeks into it, it's like, okay, you get into a rhythm. So I do think, like anything, if it's overwhelming at first, remembering you will get into a rhythm about it. Um when I do it, I think it's to be honest, I have a little bit of fun with it. You know, like what are those recipes I've been meaning to try? What's something that I've been craving lately? And I start with those things. I start with the more fun things where I just sort of keep a running list or make a list at that time of things that I'm craving or wanting. Um and that's exciting for me because of course I like eating the foods that I like. So we start there, and then I'm just thinking about automatically ruling out the nights that you know we're not home or my husband's not home because to be perfectly honest, when he's not home, I don't cook. So rule out those sorts of things and then think about sort of plugging things in. Um I'll take a look at my there's two grocery stores near me. I'll go take a look at both of their flyers, see what's going on, and just kind of like use all of that information, like puzzle pieces, and then it almost doesn't from there. It's like, okay, sure, just go, go, go. Um, in terms of where I want each meal to go. If it's feeling like a chore and just really overwhelming, I always recommend starting small. So maybe we only plan for Monday, Tuesday. Maybe you don't have to plan through the week. And I should say I don't plan for Fridays. That one's usually uh we'll see what happens. Maybe with leftovers will kind of, and that's my way of keeping it a little bit easier. Um, so that would be my thought is start small. Um, I don't also plan for lunches or anything if people are thinking that because that sounds a lot to plan for also breakfast and lunch with a dog.

SPEAKER_00:

Yeah, that's definitely. I am very similar in the way I do it. I usually make enough for dinner to be leftovers for lunches the next day. And if I don't have enough for lunch the next day, it's like something that's in the cabinet. Like it's tuna on toast, like it's a sandwich, it's a wrap, it's something that's so quick and easy. I guess I'm wondering, like in this kind of conversation of like your husband's not home, you you don't really have anything planned. It's like one of those random nights where you just need something like a go-to staple that's like satisfying, but like super simple. Do you have any go-to staples there?

SPEAKER_01:

Absolutely. Definitely eggs and toast. But also to your point, tuna or sardines. I think we're all sleeping on sardines, to be honest.

SPEAKER_00:

You've been saying that.

SPEAKER_01:

Like they're just fantastic. I and they're they're very um to me, satisfying because I like the taste. They're salty, they're they're really high in omega-3. So they do have like a fattiness and oiliness that I think is very also satisfying. Um, and of course, they're great for protein. So I do like those on toast. If I have like it needs another layer though, like an avocado or something, I like. Um, so that's always a good one. And like I said, I am really big on soups. So I really love them. And I've never made a single cup of soup in my life. That's just not possible. And so when I make them, I'll automatically freeze like the small deli container, which is about two cups. Um, it's a half liter. And that becomes a really easy, like, I can pull that out, like, especially just for me. I do a lot of fried rice too. Cause I there is nine times out of ten leftover rice in my fridge. And again, that's one of those things if you're making a little bit, like you may as well make a little bit more, and it's rice. Um did you know, by the way, you could freeze rice. So if you're thinking, like, I don't want to be wasting all this rice, you could freeze it. Love that. Yeah. So there's usually some leftover rice, there's always eggs, there's often there's I would say always some type of frozen vegetable. So I'll make fried rice a lot. Um, and then you can just throw like some soy sauce or whatever into their kimchi, which is not shelf stable, but you know, fridge stable. Like it has a long life. That's often in the fridge for me because of that. And that is really great in fried rice. So those are definitely some goaches, or of course, of course, pasta. Um, and as an Italian, I mean, I think everyone has pasta as their backup option, but absolutely it definitely is for me.

SPEAKER_00:

Yeah, me too. I always have some pasta, and I'm not Italian, but it's always there just to go. Always there.

SPEAKER_01:

And to my point about um my husband being having celiac disease, when he's away and it's like me and my son, it's almost like I'm sorry to him, but I'm like excited. It's like, let's go get some non-gluten pasta.

SPEAKER_00:

Yeah. I mean, there's I'm sure there's some novelty there to it. Yeah, exactly. Which is awesome. Olivia, thank you so much for joining me today, my first podcast guest. It's been so amazing having you. And oh my gosh, you are just a wealth of knowledge and make just being in the kitchen feel so inviting and and fun. I know I personally have learned so much from you, just following you on Instagram and just like being your friend and colleague as well. So, for those who are listening, where can people find you?

SPEAKER_01:

You can find me. I am on Instagram and Heather's mentioned my Instagram a few times. Thank you for being such a such a good uh, I guess like fan and follower. I appreciate that. Really hyping me up. Um, I'm at og.nutrition.rd. Um, because I am OG Nutrition, that's my private practice.

SPEAKER_00:

That's amazing. Thank you so much, Olivia. You're so welcome.

SPEAKER_01:

I'm again so happy and honored to be your first guest. It's always fun to chat with you. And we listeners do this all the time, but this is our first time recording it. And I think, yeah, I think there's so much to learn from this, from you and from this episode.

SPEAKER_00:

Agreed. Thank you so much. And we'll hopefully have you back one day as well to keep diving into some of these topics. Anytime.

SPEAKER_01:

All right. Bye. Bye. Okay. I don't know what our timing is like, but the only ones that I think we didn't maybe touch on.