Feel Better Pregnancy & Postpartum Podcast

Katie Salmon, MS, RDN, CDN, SPN
  • 5.0 (1)
  • Nutrition

Pregnancy and postpartum nutrition doesn't have to feel overwhelming, confusing, or guilt-ridden. Each episode, registered dietitian Katie Salmon breaks down the topics that tend to get brushed over in a quick appointment but can make a real difference in how you feel, physically and emotionally. Real conversations, simple strategies, and zero judgment to help you have that feel-better pregnancy & postpartum. Your host, Katie Salmon is the founder of The Pregnancy RD, a virtual prenatal and postpartum nutrition practice serving moms in New Jersey, New York, Pennsylvania, and many more states across the US. Her team of specialized dietitians helps women feel confident, nourished, and supported through every stage of pregnancy and beyond, with most clients paying nothing out of pocket because they accept most major insurances. Don't forget to follow Katie on Instagram at @the.pregnancy.rd! You can also head to www.thepregnancyrd.com to start working with Katie and her team of dietitians today.

Episodes

  1. 1d ago

    Meet the Team 3 of 4: Sam Russomano on "Let's Balance It Out" and Why You Can Eat the Fish

    Sam started her career teaching middle school. Then, while she was back in school to become a dietitian, she was also trying to have a baby and working through fertility struggles of her own. What she learned in class started helping her at home, and that's when she knew who she wanted to work with. This is part 3 of 4 in our Meet the Pregnancy RD Team series, and today you get to know Samantha Russomano, MA, RDN, LDN. We start with the hot seat (a little whole milk in her coffee, Greek lemon potatoes, and the fact that she was born in Australia), then get into her path from the classroom to prenatal nutrition. She shares the phrase her clients now hear in their heads at snack time, the yogurt pouch she recommended to every client and lived on postpartum, and the pregnancy myth she'd love to retire: that you have to give up fish. If you've been wondering what it would feel like to sit down with Sam for a session, this one is for you. Timeline Highlights[00:14] Hot seat: Sam's coffee order and why she's savory all the way[01:04] A whole day to herself with a 7-month-old and a 5-year-old at home: a run, a long shower, and organizing in peace[02:33] Sam's favorite pregnancy meals: Greek chicken kebabs with lemon potatoes and tzatziki, plus a fall chicken chili[03:07] Fun fact: Sam was born in Australia[03:46] Cooking with her 5-year-old, homemade focaccia, and a lighter chicken pot pie[06:02] From middle school teacher to prenatal dietitian, and how her own fertility struggles pointed the way[07:22] "Let's balance it out," the phrase Sam's clients know her for[08:01] The client who heard Sam's voice and added almonds to her fruit[08:34] Siggi's yogurt pouches, Sam's go-to pregnancy and one-handed postpartum snack[09:49] The myth Sam would retire: yes, you can eat fish while pregnant[11:15] Why fertility, pregnancy, and postpartum moms are the most motivated group Sam has ever worked withTop Quotes from the Episode"Being part of this group myself, as someone trying to get pregnant and then finally pregnant, made me so passionate about working with these moms.""Whether it's a snack or a meal, I'm always asking: where's the balance?""How can we add a healthy fat? How can we add some fiber? Let's pair those carbs with some good protein.""I had my usual fruit, but then I heard you in my ear, so I added almonds.""Postpartum, you need snacks you can grab with one hand, because you're holding a baby all the time.""You can eat fish when you're pregnant. Skip the super high mercury ones, and have the fish.""When you're on the road to becoming a mom, you're caring for yourself and someone else. It's the most motivated group I've ever worked with."Links & ResourcesTake the free Pregnancy Nutrition Quiz: thepregnancyrd.com/pregnancy-nutrition-quizBook a session with Sam or anyone on our team (we accept most major insurance plans): thepregnancyrd.com/contactMeet the rest of the team: part 1 with Ashley and part 2 with Rachel

  2. Oct 28

    Gestational Diabetes: The Pokes, the Pressure, and Eating Without Fear

    One poke for the one hour test. Four more for the three hour. Then four a day, every day, for the rest of your pregnancy. If you just got the gestational diabetes call, or you're six weeks in and tired of feeling graded, I made this episode for you. I walk through what's actually happening in your body (and why this is not your fault), what all that monitoring can do to how you feel about food, and the four simple levers I teach my clients for building meals that support your blood sugars without cutting out the foods you love. We also talk about fruit, the "don't eat anything white" advice, moving after meals, and why needing medication says nothing about how hard you're working. If food has started to feel like a test you're scared to take, this conversation will help you take some of the weight off those numbers. Timeline Highlights[00:35] Your free Pregnancy Nutrition Quiz, and the cozy drink you should be holding[01:10] The poke count: the finger sticks nobody warns you about[02:55] Future episode ideas (and how to tell me which ones you want)[03:30] What's actually happening in your body: placental hormones and insulin resistance[05:00] The risk factors, and why body size is "a" risk factor, not "the" risk factor[06:50] "Did I cause my gestational diabetes?"[07:20] The mental load of four readings a day[08:25] How fear turns into restriction, and how it can show up in how you feel[10:05] The reframe: no good or bad numbers, just information[12:35] The four levers: your plate, how much at once, the order you eat, and what you pair it with[15:20] Can you eat fruit with gestational diabetes?[16:50] "Just don't eat anything white," and what to do instead[17:45] Moving after meals, plus the caveat[18:50] Why insulin and metformin are not a failure on you[20:00] This is a season, and you don't have to walk through it aloneTop Quotes from the Episode"That's hundreds of finger sticks over a minimum of 10 to 12 weeks, and not one person warned you about that part.""Gestational diabetes does not have a look. It does not discriminate based on body size.""None of these risk factors are behaviors. They are conditions, genetics, and age.""There are no good or bad numbers. There are blood sugars in range or out of range.""Once you know how your body handles a certain food, in a certain amount, in a certain order, you stop cutting foods out just in case.""Fruit is not the enemy. With a little strategy, all foods are an option.""If your doctor adds a medication to help get your blood sugars in range, that is not a failure on you.""Just because gestational diabetes is common doesn't mean you have to walk through it alone."Links & ResourcesTake the free Pregnancy Nutrition Quiz: thepregnancyrd.com/pregnancy-nutrition-quizBook your first session with our team of prenatal dietitians (we accept most major insurance plans): thepregnancyrd.com/contactWant an episode on fasting numbers, baby showers, bed rest, or CGMs? Email me at hello@thepregnancyrd.comIf this episode helped, follow the show, leave a review wherever you listen, and share it with a mom who just got the call.

  3. Oct 28

    Meet the Team 2 of 4: Rachel Kofsky on Body Image, Family Feeding, & Food Fears She'd Love to Retire

    When Rachel was pregnant with her first baby, not one person asked her what she was eating (dietitian aside). That experience is a big part of why she does this work today. This is part 2 of our Meet The Pregnancy RD Team series, and today you get to know Rachel Kofsky, MA, RD, CSP, CLC, LDN, CDN. We start with the hot seat (iced cortados, chicken parm, and the time she lived down the block from her future husband in Florence without ever meeting him), then get into how her years in pediatric nutrition and eating disorder care shape the way she supports moms through fertility, pregnancy, and postpartum. She shares the snack plate her clients love, why your comfort level matters when it comes to pregnancy food fears, and why a normal hemoglobin doesn't tell the whole iron story. If you've ever wondered what it would actually feel like to sit down with Rachel for a session, this one is for you. Timeline Highlights Chapters00:00 Meet dietitian Rachel Kofsky01:20 Rachel’s hot-seat favorites and life outside work06:06 Why motherhood led Rachel to prenatal nutrition08:40 How pediatric and eating-disorder work shape her care11:47 A nonjudgmental cheerleader for food and body concerns14:00 Low-effort snack ideas for pregnancy and busy days16:16 Pregnancy food-safety concerns and personal comfort17:19 Iron status beyond a normal hemoglobin result19:04 What makes fertility and pregnancy nutrition rewardingTop Quotes from the Episode "Not one person asked me what I was eating when I was pregnant.""How are you supposed to know how to take care of this baby and yourself if no one is even asking how you're doing?""It's not as easy as 'eat this food group this many times a day.' It's: what is your life actually like?""Going from feeling good for your wedding day to 'none of my pants fit' can be a really hard space to live in.""Sometimes I feel like a food therapist, or a body therapist. That's what helps clients feel good and be successful.""Do what you're comfortable with and what helps you sleep at night. If it's going to keep you up at night, we don't want that.""Just because your hemoglobin is normal doesn't mean your iron levels are where they need to be.""Food really stresses people out. I want to make your life easier with food, not harder."Links & Resources Take the free Pregnancy Nutrition Quiz: thepregnancyrd.com/pregnancy-nutrition-quizBook a session with Rachel or anyone on our team (we accept most major insurance plans): thepregnancyrd.com/contactListen to part 1 of the series with Ashley: Spotify or AppleIf this conversation helped you get to know Rachel, follow the show and share it with a friend who's looking for her dietitian match.

  4. Sep 26

    Meet the Team (1 of 4): Ashley Dimon on Caffeine Myths, Brain Fuel, and the Pantry Approach

    Ever wonder what it would actually feel like to sit down with your pregnancy dietitian before you ever book a session? That's exactly what this episode is about. I'm chatting with Ashley Dimon, one of the dietitians on our team at The Pregnancy RD, and by the end of this conversation, you'll know her vibe, her approach, and what it's really like to work with her. Ashley's path to prenatal nutrition wasn't a straight line. She started in college athletics, transitioned to WIC (the Women, Infants, and Children program), and along the way discovered that helping moms feel nourished through every stage of pregnancy was exactly where she was meant to be. We talk about her love for creativity in the kitchen, why she'll never stop reminding her clients that carbs are brain fuel, and the one pregnancy nutrition myth she wishes would disappear for good. If you're looking for a pregnancy dietitian who brings warmth, real-life practicality, and zero judgment to every session, this one's for you. Timeline Highlights [00:33] – Welcome to the Meet the Pregnancy RD Team series and what to expect [01:09] – Ashley's coffee order: the Campfire Cap she counts down the days for [01:52] – Sweet or savory? Frozen Reese's and anything chocolate-peanut butter [02:30] – A perfect day off: porch coffee, river walks with her dogs, and crafting [03:09] – Her new embroidery and sewing machine hobby and what imperfection is teaching her [05:36] – Favorite meal to cook: grilled salmon with a Kahlua barbecue glaze [07:09] – Sourdough baking, homemade oatmeal cream pies, and why giving through food is her love language [08:40] – How Ashley went from Division I sports nutrition to pregnancy and postpartum care [09:43] – What WIC is and how it shaped her approach to creative, accessible meal-building [13:05] – Why "fed is best" applies to mom, too, and how small additions build up over time [15:43] – Ashley's experience with disordered eating and why that lens matters during pregnancy [17:48] – The running joke with her clients: "Where's our brain fuel?" [18:49] – Her favorite pregnancy snack recommendation: chia seed pudding and overnight oats [19:32] – The caffeine myth she wishes would go away Top Quotes from the Episode "Fed is best, and that goes for mom, too. As long as we're moving forward or even standing still, we're okay." "Life sometimes isn't picture perfect, and how can we still see the beauty in that?" "You might look at your pantry tonight and have two cans of beans, a bag of rice, and some cheese. What are we doing with that for tonight? How can we make it a complete meal without stressing our mental load?" "Carbs have been demonized for so long, but they do so much for our brain, our hormones, our body, and our energy. Where's our brain fuel?" "Fertility is the pregame, pregnancy is the marathon, and postpartum is the post-game. To prepare for that long stretch and build those relationships for the long run is such a rewarding thing to be a part of." "Some of those foods our body is willing to have in the first trimester, society hasn't really said are the best. But those little spaces where we can add something in, like an applesauce pack for some fruit, that's one more step. Those are the things that build up over time." Links & Resources Take the Pregnancy Nutrition QuizWork with The Pregnancy RD team: https://thepregnancyrd.com/contactIf this episode resonated, follow the podcast, leave a review, and share it with someone who's looking for a pregnancy dietitian they can actually connect with.

  5. Sep 9

    What to Eat in the First Trimester When Nothing Sounds Good

    Not sure what to eat in the first trimester when everything makes you nauseous? You are so not alone. In this episode, I'm walking you through exactly what I walk my own clients through when they come to me feeling guilty about living on crackers and cereal, convinced they're already failing their baby before they've even had their first ultrasound. I'm breaking down why the first trimester is nutritionally different (and why those carb cravings actually make sense), the non-food strategies that most content skips right over, my core food approach of hiding the protein in the carb, prenatal vitamin troubleshooting, and the mindset shift that makes all of it feel less overwhelming. If you've been stuck between "I can't eat anything" and "I should be eating better," this conversation is going to bring some real relief. Timeline Highlights 00:00 Introduction to first trimester nausea and common experiences 02:12 Hormonal changes and their effects on nausea 04:01 Non-food strategies to reduce nausea 05:55 Understanding the normalcy and variability of nausea 07:57 Supporting blood sugar and nutrient needs 10:06 Practical tips for eating and hydration 11:59 The importance of self-compassion and living in the gray 13:57 Supporting mental health and accepting help 16:07 Managing prenatal intake and supplements 18:05 Food choices and hiding nutrients in meals 19:50 Additional tips for managing nausea and fatigue 21:57 The significance of support and grace during pregnancy 23:52 Conclusion and encouragement for expectant mothers Top Quotes from the Episode "The goal is not to make the nausea disappear. The goal is to soften it.""Your body is literally signaling for glucose because it needs it for this massive behind-the-scenes building project.""Hide the protein in the carb. You don't have to overhaul your diet. You don't have to force down a chicken breast.""If butter toast is the only thing that sounds good, eat the butter toast. And then 30 minutes later, see what else you can try.""A partnership is not meant to be balanced or equal at every single phase of life." Links & Resources Functional Maternity by Sarah Thompson Fullwell Prenatal (prenatal vitamins and ginger tart cherry gummies) 20% off your first order with this linkTake the free pregnancy nutrition quizLearn more about working with a prenatal dietitian: https://thepregnancyrd.com/contactFollow along on Instagram @the.pregnancy.rd If this episode helped, follow the show, leave a review, and send it to a friend in her first trimester. (Disclosure: Affiliate links are used here at no additional cost to you.)

  6. Aug 21

    Why It's Called Feel Better, Not Feel Good (and What That Means for Your Pregnancy)

    Have you ever felt like pregnancy was supposed to look a certain way, and yours just... doesn't? The glowing skin, the cute bump, the dreamy nursery. It all looks so effortless from the outside. But for a lot of women, the real experience is nausea, exhaustion, midnight Google spirals, and plans that go sideways. In this first episode, I'm explaining why this podcast is called Feel Better, not Feel Good. Because if the bar is "feel good" and you don't feel good, now you feel like you're failing at that too. The real goal is to feel better. Better in your choices, better in how you show up, and more at peace with how your journey actually unfolds. If you've been carrying guilt, anxiety, or the weight of unmet expectations, this one's for you. Top Quotes from the Episode"We live in a world that makes pregnancy seem so whimsical and glamorous, and for a lot of women, that's not even close to the full picture.""If the goal is to 'feel good' and you don't feel good, now you feel like you're failing at that too.""The goal is to feel better. Better than you feel right now. Better in your choices. Better in how you show up for yourself.""It's not about having a picture-perfect experience. It's about how you navigate from where you are, in that very moment, to a place where you feel more grounded.""I want you to walk away from every single episode feeling like you have something you can actually use, not just another thing to stress about.""Life happens. Dynamics change. Work evolves. Your pregnancy takes a turn you didn't plan for. And all of that is okay.""The goal is to feel better. And hopefully, to thrive. But also to stay grounded in reality and navigate everything that comes with growing, birthing, and feeding a human being." Links & Resources Take the Pregnancy Nutrition QuizLearn more about working with a prenatal dietitian: https://thepregnancyrd.com/contactFollow along on Instagram @the.pregnancy.rd If this episode resonated, follow the podcast, leave a review, and share it with someone who needs to hear it.

  • 6 Episodes

About

Pregnancy and postpartum nutrition doesn't have to feel overwhelming, confusing, or guilt-ridden. Each episode, registered dietitian Katie Salmon breaks down the topics that tend to get brushed over in a quick appointment but can make a real difference in how you feel, physically and emotionally. Real conversations, simple strategies, and zero judgment to help you have that feel-better pregnancy & postpartum. Your host, Katie Salmon is the founder of The Pregnancy RD, a virtual prenatal and postpartum nutrition practice serving moms in New Jersey, New York, Pennsylvania, and many more states across the US. Her team of specialized dietitians helps women feel confident, nourished, and supported through every stage of pregnancy and beyond, with most clients paying nothing out of pocket because they accept most major insurances. Don't forget to follow Katie on Instagram at @the.pregnancy.rd! You can also head to www.thepregnancyrd.com to start working with Katie and her team of dietitians today.

Information