Real World Nutrition: Recent Episodes
Shelley A. Rael, MS RDN LD
Move past the fads, gimmicks, trends, detoxing, cleanses, fasting, and other unrealistic ideas about eating in the real world. If you want to eat and enjoy food without being deprived because you live in the real world, join Registered Dietitian Nutritionist Shelley A. Rael as she sorts through the hype and gives and real talk about eating healthier.
Should you work out on an empty stomach? Do you really need a protein shake after every workout? Are sports drinks necessary, and when do carbohydrates matter most?
In this episode of Real World Nutrition, Registered Dietitian Nutritionist Shelley Rael explains the fundamentals of fueling exercise without the confusion. Learn the roles of hydration, carbohydrates, and protein before, during, and after physical activity, along with practical nutrition tips that work for everyday exercisers.
You'll also hear the truth behind common sports nutrition myths, including fasted exercise, carb loading, sports drinks, and whether you can out-exercise a poor diet.
Whether you're walking, strength training, cycling, or simply becoming more active, this episode provides practical guidance to help support energy, performance, and recovery.
Read More: Fueling Fitness: What Your Body Actually Needs Before, During, and After Exercise
Heart disease has been the leading cause of death in the United States for more than 100 years. But if we know so much more today than we did decades ago, why is it still such a major health concern?
In this episode, Shelley Rael, MS, RDN, looks at how cardiovascular disease has changed over time, why survival rates have improved, and why prevention remains one of the biggest challenges in healthcare. Learn what counts as heart disease, why regular screening matters, and which lifestyle habits have the greatest impact on reducing risk.
The discussion focuses on the bigger picture rather than fear, helping put headlines and statistics into perspective while highlighting practical steps that support long-term heart health.
Read the companion blog and other links in the show notes for additional details and references.
Learn More:
- Read More: Heart Disease Is the #1 Killer, But Are We Making Progress?
- Read More: Red Meat and Health: How Much Is Too Much?
- Listen: Red Meat and Health: How Much Is Too Much?
- Read More: Processed Meats: What They Are and What Actually Makes Them a Concern
- Listen: Processed Meats: What They Are and What Actually Makes Them a Concern
- Read More: Healthy Fats: Why Avocados Aren't the Only Good Source
- Read More: Why Variety Matters More Than Trying to Eat the "Ideal" Diet
- Learn More: American Heart Association
- Learn More: CDC Heart Disease Facts
Does cooking destroy nutrients? Is steaming better than boiling? Does microwaving “nuke” the nutrition out of food?
Cooking changes food, but those changes aren't necessarily bad. Some nutrients decrease with heat, water, and longer cooking times, while others become more available and easier for the body to absorb.
In this episode of the Real World Nutrition podcast, learn how common cooking methods, including roasting, baking, air frying, sautéing, boiling, steaming, grilling, and microwaving, affect nutrients and the foods we eat.
You'll also learn why cooking is important for food safety and digestibility, whether raw vegetables are healthier than cooked vegetables, how adding fat can help with the absorption of certain nutrients, and whether there really is a “healthiest” way to cook vegetables.
The bottom line? You probably don't need to worry nearly as much about how you cooked the broccoli.
Read More: What Happens to Food When You Cook It? A Guide to Different Cooking Methods
Are superfoods really "super," or is the term mostly marketing?
In this episode, Registered Dietitian Nutritionist Shelley Rael explores the differences between superfoods, functional foods, and nutraceuticals and explains why these terms are often misunderstood. Learn why foods like berries, salmon, oats, yogurt, nuts, coffee, and tea can all support health without needing a special label.
This episode also discusses why no single food can offset an overall eating pattern, the role of supplements, and why focusing on nutrient-dense foods and variety is a more practical approach than chasing the latest nutrition trend.
If you've ever wondered whether you should spend more money on the newest "superfood," this episode is for you.
Read More: Superfoods, Functional Foods, and Nutraceuticals: Do They Really Matter?
In this episode:* What is a superfood? * Functional foods vs. nutraceuticals * Why "superfood" is a marketing term * Common foods labeled as superfoods * Do blueberries deserve all the attention? * Variety versus ranking foods * Coffee, tea, and antioxidants * Whole foods versus supplements * Why nutrient-dense foods matter more than trendy foods * Practical grocery shopping advice
Are bacon, hot dogs, deli meats, and sausage really as unhealthy as you’ve heard?
In this episode, Registered Dietitian Nutritionist Shelley Rael explains what qualifies as a processed meat, why these foods have been linked to certain health conditions, and what terms like carcinogen, natural, and uncured actually mean.
You’ll learn how processed meats compare with other protein sources, whether plant-based alternatives are healthier, and why the overall eating pattern matters far more than any single food.
If you’ve ever wondered whether you need to eliminate processed meats completely or if there’s room for them in a balanced diet, this episode provides practical, evidence-based answers without fear or extremes.
- Read More: Processed Meats: What They Are and What Actually Makes Them a Concern
- Listen: Real World Nutrition Episode 24*: Red Meat and Health: How Much Is Too Much?
- Read More: Red Meat and Health: How Much Is Too Much?
In this episode:
- What qualifies as a processed meat?
- Are deli meats processed?
- What do “natural” and “uncured” actually mean?
- Nitrates and nitrites explained
- What the WHO carcinogen classification means
- Processed meats and cancer risk
- Processed meats and heart disease
- Plant-based meat alternatives
- Practical grocery shopping tips
- How processed meats fit into a healthy eating pattern
Is red meat healthy, unhealthy, or somewhere in between?
In this episode of Real World Nutrition, Registered Dietitian Nutritionist Shelley Rael explores what the research really says about red meat and health. Learn what qualifies as red meat, the differences between lean and higher-fat cuts, why red meat is considered nutrient-dense, and how it fits into an overall healthy eating pattern.
The episode also explains the difference between association and causation, what the World Health Organization’s classifications actually mean, and why the overall dietary pattern matters far more than any single food.
Whether you regularly enjoy red meat, avoid it, or are simply trying to make informed nutrition decisions, this episode offers practical, evidence-based guidance without the extremes.
Read More: Red Meat and Health: How Much Is Too Much?
In this episode:
- What qualifies as red meat
- Is pork considered red meat?
- Nutritional benefits of red meat
- Lean versus higher-fat cuts
- Red meat and heart disease
- Red meat and cancer risk
- What “probably carcinogenic” actually means
- Vegetarian and carnivore dietary patterns
- How much red meat is considered moderate
- Why the overall eating pattern matters more than any single food
For many people, nutrition starts with good intentions but can gradually become a list of rules, restrictions, and expectations that feel impossible to maintain. Social media messages about clean eating, detoxes, tracking, and food rules can make it seem like health requires constant vigilance.
In this episode, Shelley explores the difference between healthy eating and an idealized version of eating that can become rigid, stressful, and difficult to sustain. The discussion covers food flexibility, consistency, orthorexia, disordered eating, diet culture, social influences, and why health is built on patterns over time rather than a single meal or food choice.
Learn why a balanced, realistic approach to nutrition supports both physical health and mental well-being, and why consistency often matters far more than trying to get every food choice “right.”
Read More: Healthy Eating vs. “Perfect” Eating: Why Consistency Matters More
Is it protein? Calories? Carbohydrates? Fruits and vegetables? Supplements?
The answer may be simpler and more practical than many people expect.
In this episode, Shelley explores one of the most common nutrition questions and explains why focusing on overall eating patterns matters more than any single food, nutrient, or meal. Learn why consistency often outweighs short-term changes, how balance and flexibility support long-term health, and why nutrition is rarely as black and white as social media makes it seem.
The discussion also covers plant-forward eating, personalized nutrition, habit formation, and the role of realistic expectations in creating sustainable eating patterns.
If you’ve ever wondered whether one food choice can make or break your health, this episode provides a broader perspective on what truly matters most.
Read More: What Is the Most Important Part of Nutrition?
Can a supplement provide the same benefits as whole foods?
Many people assume that if a food contains a beneficial nutrient, taking that nutrient in a supplement should provide the same result. Nutrition research has shown that it is not always that simple.
In this episode, Shelley explores the concept of food synergy, also known as the matrix effect, and explains why whole foods often provide benefits that isolated nutrients cannot fully replicate. Learn how nutrients interact with one another, why eating an orange is different from taking a vitamin C supplement, what research says about fish versus fish oil supplements, and why green powders are not the same as fruits and vegetables.
The episode also discusses the role of supplements, when they may be appropriate, and why overall dietary patterns remain the strongest predictor of long-term health.
Read More: Whole Foods vs. Isolated Nutrients: Why Food Synergy Matters
Are all calories equal?
The answer is both yes and no.
From an energy perspective, a calorie is a calorie. Whether calories come from vegetables, grains, desserts, or snack foods, they all provide energy to the body. But calories bring more than energy. They also come packaged with nutrients, fiber, protein, fat, water, and other components that influence health, satisfaction, and overall eating patterns.
In this episode, Shelley explores the concept of calories in, calories out, how calories are calculated, and why two days that contain the same number of calories can look very different nutritionally. Learn about nutrient density, food volume, fiber, satiety, and why food quality matters alongside calorie intake.
This episode provides practical insight into how to think about calories without losing sight of the bigger picture of nutrition.
Read More: All Calories Are Equal… But Not All 2,000-Calorie Days Look the Same
Can you calculate exactly how many calories, carbohydrates, vitamins, and nutrients your body needs every day?
In this episode, Shelley breaks down why nutrition recommendations are estimates rather than exact prescriptions. Learn how metabolism, stress, sleep, movement, and bioindividuality influence nutrition needs, and why overall patterns matter more than precise calculations.
Read More: Can You Calculate Exactly What Your Body Needs? (And Why It’s Not That Simple)
RDA, DRI, AI, UL, AMDR: Understanding Nutrition’s “Alphabet Soup”
RDA, DRI, AI, UL, AMDR… what do these nutrition terms actually mean?
This episode breaks down the “alphabet soup” of nutrient recommendations, explaining how these values are developed and how they are meant to be used. Learn why these numbers are based on averages, not exact targets, and how to apply them in a practical, real-world way.
Read More: RDA, DRI, AMDR, AI, and UL: What Do These Nutrition Terms Actually Mean?
The 4 Pillars of a Healthy Diet: Adequacy, Balance, Moderation, and Variety
How do you know if you’re getting the right nutrients in the right amounts?
In this episode, the focus shifts away from exact numbers and toward the bigger picture. Learn why nutrition is not precise and how adequacy, balance, moderation, and variety can guide a more realistic and sustainable approach to eating.
Read More: Adequacy, Balance, Moderation, and Variety: The Four Pillars of a Nourishing Diet
When Science Meets Politics: What Happened to the Dietary Guidelines?
The Dietary Guidelines for Americans are based on scientific review, but the final recommendations do not always align with the Advisory Committee’s report.
In this episode, explore where and why those differences occur. From saturated fat language to alcohol guidance and cultural considerations, this discussion breaks down how science is translated into policy and what that means for public health messaging.
Read More: When Science Meets Politics: What Happened to the Advisory Committee’s Recommendations
Read the whole series, starting with part 1: A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
Listen to prior episodes:
How the Dietary Guidelines Are Made and Why That Process Matters
What “Moderation” Really Means for Alcohol and Your Health
The 2025–2030 Dietary Guidelines: What They Got Right and Where They Fall Short
A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
What Changed in the Dietary Guidelines and Why It Matters
How the Dietary Guidelines Are Made and Why That Process Matters
The Dietary Guidelines for Americans influence everything from school meals to public health messaging, but how are they actually developed?
In this episode, the process behind the Guidelines is explained step by step. Learn how the five-year cycle works, who serves on the Advisory Committee, how scientific evidence is reviewed, and how recommendations are translated into federal policy.
This episode also explores where science and policy intersect, why differences can occur between scientific reports and final guidelines, and what that means for how nutrition recommendations are communicated and applied.
If you have ever questioned how nutrition guidance is created or why it sometimes feels inconsistent, this episode provides the context needed to better understand the bigger picture.
Read More: How the Dietary Guidelines Are Made and Why That Process Matters
Read the whole series, starting with part 1: A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
Listen to prior episodes:
What “Moderation” Really Means for Alcohol and Your Health
The 2025–2030 Dietary Guidelines: What They Got Right and Where They Fall Short
A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
What Changed in the Dietary Guidelines and Why It Matters
Learn more or contact me:ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
What “Moderation” Really Means for Alcohol and Your Health
Alcohol “in moderation” has long been part of nutrition guidance, but what does that actually mean today?
In this episode, we break down how the latest Dietary Guidelines have shifted away from specific limits and what current research says about alcohol and health. Topics include what counts as a standard drink, how alcohol affects the body, and the evolving understanding of risks related to cancer, heart health, and metabolism.
This episode provides a practical, evidence-based look at alcohol without extremes or oversimplification, helping listeners better understand how alcohol fits into overall health.
Read More: Alcohol and Your Health: What “Moderation” Really Means
Read More: Alcohol in Moderation: What the Current Guidelines and Research Actually Say
Read the whole series, starting with part 1: A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
Listen to prior episodes:
The 2025–2030 Dietary Guidelines: What They Got Right and Where They Fall Short
A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
What Changed in the Dietary Guidelines and Why It Matters
Learn more or contact me:ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
The 2025–2030 Dietary Guidelines: What They Got Right and Where They Fall Short
The 2025–2030 Dietary Guidelines for Americans influence far more than individual food choices. They shape nutrition policy, school meals, and public health messaging.
In this episode, the third in an ongoing series, the Guidelines are examined from both perspectives. What they got right includes clearer messaging about added sugars, a stronger emphasis on dietary patterns, fiber, and life-stage nutrition. And where they fall short, including confusion around saturated fat, mixed messaging on dietary fats, and the shift toward more rigid language around sugars and additives.
This episode provides context, clarity, and practical takeaways to help interpret the Guidelines without oversimplifying the science.
Read More: The 2025–2030 Dietary Guidelines: What They Got Right
Read More: Where the 2025–2030 Dietary Guidelines Fall Short
Read the whole series, starting with part 1: A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
Listen to prior episodes:
A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
What Changed in the Dietary Guidelines and Why It Matters
Learn more or contact me:ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
What Changed in the Dietary Guidelines and Why It Matters
Nutrition advice can feel like it keeps changing. One decade focuses on fat, another on sugar, and cholesterol recommendations seem to shift over time.
In this episode, part of an ongoing series on the Dietary Guidelines for Americans, this discussion looks at what has changed since 1980 and why those changes are often misunderstood.
Topics include the shift from total fat to fat quality, evolving guidance on cholesterol, changes in protein recommendations, and the growing focus on dietary patterns and ultra-processed foods.
The episode also explores how nutrition research has evolved and why updated guidance reflects refinement rather than contradiction.
Read More: What Changed Over Time in the Dietary Guidelines and What That Tells Us About Nutrition Science
Learn more or contact me:ShelleyRael.com
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A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
The Dietary Guidelines for Americans have shaped nutrition policy, school meals, and public health messaging for more than 40 years. Yet every time a new version is released, it brings confusion, debate, and strong opinions.
In this episode, we take a step back and look at the history of the Dietary Guidelines from 1980 through 2025. What were they designed to do? Who are they actually for? And what has stayed consistent over time, despite the perception that nutrition advice is always changing?
This episode lays the foundation for a series exploring how nutrition science becomes policy, what the Guidelines get right, where they fall short, and why they matter in everyday life.
Read More: A Brief History of the Dietary Guidelines (1980–2025): What Has Stayed the Same?
Learn more or contact me:ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
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How to Build a Balanced Plate When Carbohydrates Are Included
Carbohydrates are often misunderstood, but they are a foundational part of nutrition. This episode brings together recent discussions on carbs, sugar, and fiber into a practical approach you can use in everyday life.
Learn how to build balanced meals that include carbohydrates without overthinking, strict rules, or fear-based messaging. This episode covers realistic meal patterns, fiber intake, added sugars, and how to create sustainable habits that support long-term health.
Read More: How to Build a Balanced Plate When Carbohydrates Are Involved
Learn more or contact me:ShelleyRael.com
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Low-Carb and No-Carb Diets: What They Get Right and What They Miss
Low-carb diets are everywhere, but what do they actually mean and do they work long term?
This episode breaks down the science behind low-carb and no-carb diets, including what they get right, where they fall short, and why carbohydrates are often misunderstood. Topics include weight loss, blood sugar, fiber, and the role of carbohydrates in overall health.
Part of an ongoing series on carbohydrates, this episode connects the dots between common nutrition advice and evidence-based recommendations.
Read More: Low-Carb and No-Carb Diets: What They Get Right and What They Miss
Learn more or contact me:ShelleyRael.com
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Carbohydrates are often blamed for chronic diseases such as diabetes, heart disease, and even cancer. But science tells a much more nuanced story.
This episode continues the carbohydrate series by looking at what the evidence actually shows about carbohydrates, sugar, fiber, and chronic disease risk. Topics include common myths about sugar and diabetes, how carbohydrates influence blood glucose management, the role of fiber in metabolic health, and how dietary patterns affect heart disease and cancer risk.
Chronic diseases are complex and multifactorial. No single nutrient causes them. This episode focuses on distinguishing myths from evidence and understanding how carbohydrate quality and overall dietary patterns play a much larger role than individual foods do.
Part of the ongoing carbohydrate series.
Read More: Carbohydrates, Sugar, Fiber, and Chronic Disease
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Is sugar actually addictive? Do you need to detox from it?
In this episode, the science behind “sugar addiction” is examined through a clinical and evidence-based lens. Addiction has a specific definition in medicine, and it carries serious criteria. Sugar does not meet those standards.
This episode explores how addiction is defined, why sugar is not classified as a substance use disorder, what research really says about sugar and the brain, and why restriction often backfires. It also clarifies what detox actually means and why the body does not need a sugar cleanse.
If you have ever felt confused, guilty, or fearful about sugar, this conversation will provide clarity and context.
Part of the ongoing carbohydrate series.
Read More: “Detoxing” From Sugar and the Idea of Sugar Addiction
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You have probably seen “net carbs” on food labels or heard the term in low carb and keto spaces. But what does it actually mean, and does it matter?
In this episode, we break down what carbohydrates are, how net carbs are calculated, where the concept came from, and why it is not formally recognized in nutrition science. We also discuss blood sugar, fiber, sugar alcohols, food marketing, and what matters more than chasing a net carb number.
If you have ever wondered whether net carbs are helpful or just another diet trend, this episode will give you the clarity you need.
Listen: Episode 229 Fiber 101: Soluble, Insoluble, Functional Fiber and Resistant Starch
Listen: Episode 228 What Are Carbohydrates? Fiber, Starch, and Sugar Explained
Read more: What Are Net Carbs and Do They Actually Matter?
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Fiber is often oversimplified as something that “keeps you regular.” In reality, it plays a far more complex role in digestive health, blood glucose regulation, cholesterol management, gut microbiome diversity, and long term disease risk.
In this episode, the discussion continues the carbohydrate series by breaking down the different types of fiber, including soluble fiber, insoluble fiber, functional fiber, and resistant starch. The episode also connects fiber recommendations to the Dietary Guidelines and explains why the source of carbohydrate matters.
Listen: Episode 228 What Are Carbohydrates? Fiber, Starch, and Sugar Explained
Read more: Fiber 101: Soluble, Insoluble, Functional Fiber, and Resistant Starch
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Carbohydrates are among the most debated nutrients in modern nutrition discussions. In this episode, fiber, starch, and sugar are clearly explained, along with how they function in the body and why they remain misunderstood.
This episode builds on the recent carbohydrate blog series and connects to the ongoing discussion about the 2025 to 2030 Dietary Guidelines. It also sets the stage for upcoming episodes that will explore carbohydrates in greater depth.
If you have ever wondered what carbohydrates actually are and why they matter, this episode provides context without oversimplifying the science.
Read more: What Are Carbohydrates? Fiber, Starch, and Sugar Explained
Learn more or contact me:ShelleyRael.com
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Understanding nutrition starts with understanding nutrients. This episode breaks down the six classes of essential nutrients and explains what they do, where they are found, and why removing entire nutrient categories can cause problems. The episode also covers phytochemicals, food groups, and how nutrients work together with our eating patterns in real life.
Read more: The Six Classes of Essential Nutrients (and Phytochemicals)
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After more than 200 episodes, it felt like the right time to pause and reintroduce the voice behind the podcast. This episode shares the philosophy, experience, and real-world perspective that shape the conversations here each week.
From individual nutrition counseling to teaching, hospital work, community programs, and supporting people across the lifespan, this episode explains why the basics of nutrition still matter and why health has to fit real life, not an idealized version of it. This is an honest look at what guides the work, the podcast, and the approach to wellness without extremes, trends, or quick fixes.
Read more: Nutrition, Experience, and the Real World: Why the Basics Still Matter
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Dietary supplements are widely used, yet many people do not understand how they are regulated or how marketing influences what they see online. This episode explains how supplements are regulated in the United States, what the Dietary Supplement Health and Education Act means for consumers, and why affiliate links matter.The discussion covers common red flags in supplement marketing, including fear-based messaging, exaggerated claims, lack of transparency, and misuse of credentials. It also explains the role of the Federal Trade Commission in requiring disclosure of paid partnerships and affiliate relationships.
Listeners will learn how to evaluate supplement claims, identify reliable sources of information, and understand where supplements may or may not fit into a balanced approach to health. This episode emphasizes critical thinking, evidence-based nutrition, and informed decision-making.
Read more: National Institutes of Health Office of Dietary Supplements
Read more: FDA’s Dietary Supplement page
Read more: Dietary Supplements and Affiliate Links
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Raw milk is gaining attention as a so-called natural or superior alternative to pasteurized milk. This episode examines the science, safety standards, and public health data behind those claims. Topics include what raw milk is, why it is restricted in many states, how pasteurization works, and who is most at risk from unpasteurized dairy. The evidence behind alleged benefits is reviewed alongside the very real risks. Get the facts for informed choices.Read: Raw Milk: Risks and Realities
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The Nutrition Facts Panel contains more than calories and macronutrients. In this episode, the focus shifts to micronutrients, percent Daily Values, and how to use this information without confusion or overwhelm.This second episode in a two-part series explains why certain vitamins and minerals appear on the label, what nutrients of concern really mean, how sodium, potassium, calcium, iron, and vitamin D fit into daily intake, and how to interpret percent Daily Value in a practical way.
You will learn why the label uses a 2,000-calorie reference, what 5 percent and 20 percent Daily Value actually tell you, why some nutrients have no %DV at all, and how to use the label as a comparison tool rather than a scorecard.
If the Nutrition Facts Panel has ever felt unclear or misleading, this episode helps put the numbers in context so they support better overall patterns rather than creating stress.
Read More: Nutrition Facts Panel Part 1: Serving Sizes, Servings Per Container, and Calories
Read More: Nutrition Facts Panel Part 2: Fats, Cholesterol, Carbohydrates, and Protein
Read More: Nutrition Facts Panel Part 3: Sodium, Potassium, and Other Vitamins and Minerals
Read More: Nutrition Facts Panel Part 4: % Daily Value and Other Information
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How to Read the Nutrition Facts Panel: Serving Sizes, Calories, and Macronutrients
Nutrition labels are everywhere, but many people still find them confusing. This episode breaks down the Nutrition Facts panel in a clear, practical way. Learn what serving sizes really mean, how to interpret calories, and how fats, carbohydrates, and protein are listed so you can use food labels as a helpful tool rather than a source of stress. This is part one of a two-part series on understanding the Nutrition Facts panel.
Read More: Nutrition Facts Panel Part 1: Serving Sizes, Servings Per Container, and Calories
Read More: Nutrition Facts Panel Part 2: Fats, Cholesterol, Carbohydrates, and Protein
Read More: Nutrition Facts Panel Part 3: Sodium, Potassium, and Other Vitamins and Minerals
Read More: Nutrition Facts Panel Part 4: % Daily Value and Other Information
Learn more or contact me:ShelleyRael.com
Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.
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Alcohol shows up often during holidays and celebrations, but the habits around drinking do not start or end there. In this episode, we take a realistic look at mindful drinking and what alcohol can teach us about our patterns, physiology, and decision-making.
Topics include how alcohol affects hunger and cravings, why sleep quality suffers after drinking, common hangover myths, and what actually helps with recovery. This is not about judgment or restriction. It is about awareness, education, and understanding how alcohol fits into real life.
This episode pairs with recent blog posts on alcohol and appetite, alcohol and sleep, and hangover myths and facts. Listeners will walk away with practical context and a clearer understanding of how alcohol interacts with the body and daily habits.
Holiday stress feels unavoidable, but it is not random, and it is not a personal failure. In this episode, the realities of holiday stress are broken down, including why stress feels amplified this time of year, how the body responds to ongoing pressure, and why waiting for life to “calm down” before making changes rarely works. This conversation covers the physiology of stress, its impact on sleep, appetite, and energy, and what it means to protect your energy during a busy season. Practical, realistic strategies are shared to help manage stress without aiming for perfection or adding more pressure.
Winter is a season when people often forget to hydrate, yet the body still needs consistent hydration to function well. This episode breaks down why hydration is often overlooked during cold weather, how dehydration shows up differently in winter, and simple ways to support energy, focus, digestion, immunity, and overall wellness. These strategies do not require trends or gimmicks. Just practical steps that work in real life. This episode pairs with the recent blog Holiday Hydration: Why You Still Need Water in Winter.
The holidays are not a test of discipline. In this episode, we talk about what realistic habits look like during a busy and food-centered season. This is about balance and permission to be human, not guilt, restriction, or trying to control every bite. Learn simple ways to support your health without falling into the trap of self-blame. This episode pairs well with the recent blog post on Holiday Eating Without the Guilt.
A practical look at how social determinants of health shape daily choices, especially when it comes to food access and programs like SNAP. This episode breaks down the real barriers people face, the assumptions that keep misinformation alive, and what it actually takes to support long term health in real world conditions.
Ultra-processed foods get talked about a lot, but most of the conversations skip the basics. This episode breaks down what “processed” actually means, how the NOVA classification system works, why it is controversial, and what matters for real life eating. This is not a fear-based take on food. It offers a grounded, practical look at how food processing affects nutrition, health, and decision-making. Includes examples, common misunderstandings, and take-home points that help people make realistic choices.
Explore how front-of-package food labels use marketing language to influence choices. Learn which claims are regulated, which are misleading, and how to identify red flags when reading labels.
Part two of a two-part series that makes sense of the information on your food labels.
Food labels are full of numbers, claims, and buzzwords — but how much of it really matters? This episode breaks down the basics: what’s required by law, what’s optional but regulated, and how to interpret those common phrases like “low fat,” “good source of,” or “light.” Learn how to read the ingredients list, understand nutrient claims, and separate useful facts from marketing fluff.
Sustainability is a buzzword we see everywhere, especially when it comes to seafood. But what does it really mean, and how can you tell if your seafood choices are truly sustainable? In this episode, Shelley Rael explains what to look for when buying seafood, the truth about labeling and certification programs, and how responsible choices can support both personal health and environmental balance.
Seafood is one of the most misunderstood food groups. In this episode, Shelley Rael breaks down common myths about seafood, including confusion around mercury, the difference between fresh and frozen, and whether farmed fish is bad for you. Learn what really matters when choosing seafood and how to enjoy it as part of a healthy, balanced diet.
Vegetarian eating looks different at every stage of life. From childhood and adolescence to pregnancy, adulthood, and older age, nutrient needs shift and so do the challenges of meeting them. In this episode of Real World Nutrition, I discuss the key considerations for vegetarian nutrition at various ages, including protein, iron, vitamin B12, and more. Whether you are a vegetarian now, raising vegetarian kids, or considering it later in life, this episode provides practical, no-nonsense guidance backed by evidence.
Vegetarian eating often comes with numerous myths and misconceptions. Do vegetarians really struggle to get enough protein? Is a vegetarian diet automatically healthier? Can athletes or kids thrive on a vegetarian lifestyle? In this episode of Real World Nutrition, we debunk the most common misconceptions about vegetarian diets and explain what the science and real-life experiences really reveal.
Vegetarian eating is more than just “no meat.” In this episode, I explain what vegetarian really means, the different types of vegetarian diets, and why people choose this eating style. We’ll cover the cultural and historical roots of vegetarianism, common misunderstandings, and what day-to-day meals can look like for different vegetarian approaches. If you’ve ever wondered about the spectrum of vegetarian eating, this episode clears up the confusion.
Fat isn’t the enemy—but it isn’t a free pass either. In this episode of Real World Nutrition, learn the role fat plays in the body, the differences between saturated, unsaturated, and trans fats, and how to make real-world choices without falling for the hype.
Salt often gets a bad reputation, but the truth is more nuanced. In this episode, we’re talking about sodium: what it does in the body, why we need it, and how too much can create real health problems. You’ll learn about the sources of sodium in your diet, how to interpret food labels, and practical strategies for balancing your intake without extremes. This episode pairs with the blog “Salt: Why Your Body Needs It—But Not Too Much,” linked in the show notes.
The Dietary Guidelines for Americans have been around for over 40 years, shaping everything from school lunches to food labels. But do they actually matter for your health? In this episode of Real World Nutrition, Shelley Rael unpacks the history, the myths, and the real impact of the Guidelines — and how they can be useful in everyday life.
Sugar is one of the most misunderstood parts of nutrition. Some call it poison. Others shrug it off as harmless. The truth is more nuanced. In this episode of Real World Nutrition, we explore the nature of sugar, its role in the body, the distinction between natural and added sugars, and why the quantity is more significant than cutting it out completely. Also covered are recommendations from major health organizations, common myths, the many names sugar hides under, and why nutrition is rarely black or white.
Black tea or green tea—which one is better for your health? This episode breaks down what the research actually shows about tea, including its antioxidant properties, impact on heart health, energy benefits, and the differences in caffeine content compared to coffee. Plus, what matters most if you’re choosing tea for health benefits.
From keto to intermittent fasting to plant-based diets, it feels like diet trends never stop evolving. But do these diets really hold the answers to better health, or are they just recycling old ideas with new names? In this episode, we explore the truth about diet trends, why so many foods are labeled “bad,” and how fear-based messages about food are hurting more than helping. Learn how to cut through the confusion, stop labeling foods, and focus on consistent eating patterns that actually support long-term health.
“Superfoods” and “clean eating” sound like the fast track to better health, but do they really mean anything? In this episode, we break down what’s hype and what’s fact, how these terms can fuel guilt or confusion, and what actually matters for a balanced diet.
This episode explores the true meaning of wellness and breaks down what truly helps you feel better in the long term versus what merely appears good on social media. Wellness isn’t a juice cleanse, a supplement, or a quick fix. It’s consistent action over time. Tune in for five realistic ways to build wellness into your day, and hear why some trends aren’t worth your energy.
Episode 200: “Decoding Food Ingredients: What’s Really in Your Food?”
This episode breaks down the most common food ingredients and additives on U.S. labels—what they are, why they’re used, and what’s actually worth paying attention to. Plus, a quick comparison to European ingredient standards.
Is removing artificial dyes or switching sugars making food healthier—or just better marketed? This episode breaks down the “health halo” effect and why ingredient swaps often miss the bigger picture. It also explores the deeper issue of food insecurity and why access to nutritious food matters more than cosmetic food changes. From misunderstood ingredients to misguided food trends, the focus shifts to what truly impacts public health.
Every year, the Dirty Dozen list shows up like clockwork, stirring up fears about pesticide exposure from conventionally grown fruits and vegetables. But is this list really giving you the whole picture? In this episode, I revisit the Dirty Dozen—what it is, where it comes from, and most importantly, what it doesn’t tell you.
I discuss the facts behind pesticide residue levels, why the list can be misleading, and how it contributes to food anxiety, especially among those already trying to eat healthier on a budget. You’ll hear why I don’t recommend using this list to guide your produce choices and how it may cause more harm than good, especially if it makes someone skip nutritious foods altogether.
This episode ties into my blog post, Ignore the Dirty Dozen, where I go even deeper into the numbers and concerns. You don’t need to buy organic to be healthy. You don’t need to fear produce. Let’s bring some balance and facts back to the conversation.
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Summer produce isn’t just more affordable and flavorful, but it can also benefit your overall health and wellness. In this episode of the Real World Nutrition podcast, Shelley explores the benefits of seasonal eating, particularly during the summer months.
From seasonal berries to garden-fresh tomatoes and crisp cucumbers, summer fruits and vegetables are packed with benefits, including hydration, fiber, vitamins, and antioxidants. Shelley shares how these foods support digestion, energy, and even skin health, while making meals more enjoyable and colorful.
You’ll get practical ideas for adding seasonal produce to snacks and meals without overthinking it, and tips for managing the excess that sometimes comes from a generous garden harvest. Shelley also highlights how community programs, such as Food is Free or food gleaning services, can help share the abundance and reduce food waste—no green thumb required.
If you want to feel more connected to your food, save money, and simply support your health, this episode is your fresh start.
Nationwide Map of Gleaning and Food Recovery Organizations to find a resource near you.
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Summer is the season of sunshine, s’mores, and… stomach-stretching hot dog contests? In this episode of the Real World Nutrition podcast, Shelley breaks down what moderation actually looks like when it comes to enjoying summer treats without succumbing to guilt or overindulging.
While the annual Nathan’s Hot Dog Eating Contest might be the extreme example of indulgence, most of us are just trying to navigate the occasional cookout, spontaneous ice cream stop, or weekend camping trip without throwing our nutrition goals off track. Shelley shares how these fun foods can fit into your life (yes, even with health goals), how to shift the all-or-nothing mindset, and what “real world” moderation truly means.
This episode is full of perspective, common sense, and a touch of humor. So if you’ve ever felt conflicted about that extra scoop or grilled brat, tune in—you’ll come away with practical tools to enjoy your summer meals and treats with confidence.
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Coffee is one of the most consumed beverages worldwide, but when it comes to energy, there’s a lot of confusion about what actually helps and what might be working against you. In Episode 195 of the Real World Nutrition Podcast, Shelley Rael, Registered Dietitian Nutritionist, breaks down the difference between coffee, caffeine, and energy, and what you should really know about each.
Shelley discusses the pros and cons of caffeine, how much is too much, and why “energy” drinks may not provide the kind of energy you actually need. Shelley explains how caffeine works as a central nervous system stimulant and clears up the difference between stimulant energy and the actual energy your body uses (hint: that comes from food, not caffeine). You’ll also learn about caffeine tolerance, side effects of overuse, and when energy drinks can become dangerous.
Whether you love your morning brew or reach for an afternoon energy boost, this episode will help you use caffeine wisely to support your health, not drain it.
Read More: Coffee Is Okay: How This Daily Habit Actually Supports Your Health June 20, 2025
Read More: Coffee, Caffeine & Energy Drinks: What You Really Need to Know June 28, 2025
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Cholesterol has had a long, complicated reputation. For years, we were told to avoid eggs, shrimp, and other high-cholesterol foods. However, research has significantly altered our understanding of dietary cholesterol. In Episode 194 of the Real World Nutrition Podcast, I unpack the science behind cholesterol: what it is, why your body needs it, and how dietary cholesterol differs from the cholesterol measured in your blood.
We’ll cover which foods contain cholesterol, how saturated and trans fats influence blood cholesterol levels more than the cholesterol in food, and why eggs might not be the “bad guys” after all. I also explain why cholesterol is still listed on Nutrition Facts panels, even though it’s no longer a key part of the Dietary Guidelines.
You’ll leave this episode with a clear understanding of why avoiding cholesterol-rich foods may no longer be necessary, and who, if anyone, still needs to keep an eye on it. As always, we cut through the confusion and focus on what the evidence says.
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In Episode 193 of the Real World Nutrition Podcast, Shelley Rael, RDN, dives into the controversy surrounding omega-6 fatty acids and seed oils. These oils have been getting a bad rap online, blamed for everything from inflammation to chronic disease. But how much of that is based on evidence, and how much is misinformation?
Shelley explains the role of omega-6 fats in the body, their importance for health, and the context we often miss when we single them out as “bad.” She also breaks down why beef tallow and lard aren’t the magical, healthy alternatives some influencers claim they are—especially when those claims come from individuals with no medical or nutritional training.
You’ll walk away with a clearer understanding of how seed oils fit into a healthy diet, the importance of dietary balance between omega-6 and omega-3 fats, and how to navigate the noise of nutrition misinformation.
This episode is about facts, not fear.
Read More: Seed Oils & Omega-6: Clearing Up the Confusion June 5, 2025
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The word “healthy” gets tossed around a lot, but what does it actually
mean when it comes to food? In Episode 192 of the Real World Nutrition podcast, Shelley Rael, MS, RDN, discusses the complex layers of confusion and misinformation surrounding the term “healthy.” From food marketing tactics to outdated perceptions, Shelley explains why this term is more complicated than it seems.
She dives into what the FDA considers a “healthy” food (yes, there’s an official definition!) and why some foods you might assume are healthy—like almonds or salmon—haven’t always met that standard. Shelley also explores how labeling influences consumer choices and how different individuals define “healthy” in highly personal ways.
This episode encourages listeners to look beyond labels, embrace flexibility, and recognize that no single food is the sole determinant of your overall health. For more on this topic, visit the companion blog at https://www.shelleyrael.com/blog/healthy-food-defined
Blogs and Podcast Episodes Mentioned in this Episode:
Read More: What Defines a Healthy Food? The FDA’s Updated Criteria Explained June 3, 2025
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Summer is a time for sunshine, travel, and delicious food, but for many, it also brings a wave of guilt, restriction, or “starting over Monday” thinking. In this episode of the Real World Nutrition podcast, Shelley is breaking down how to enjoy everything summer has to offer without falling into common mindset traps.
Shelley addresses how “vacation mode” can lead to the all-or-nothing cycle and how to break free from it while still enjoying yourself. She shares practical strategies for navigating potlucks, BBQs, road trips, and buffets, so you can make food choices that feel good during and after the event.
You’ll also hear how to pack balanced snacks and meals for travel, how to think about alcohol in the heat, and what “balanced eating” actually looks like on vacation. Additionally, get some tips on seasonal movement, as activities like walking on the beach or playing outside with your family also count.
Most importantly, this episode is a reminder: Summer isn’t a test, it’s part of life. Let’s ditch perfection and focus on nourishment, flexibility, and fun.
Blogs and Podcast Episodes Mentioned in this Episode:
Read More: Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame 5/10/2025
Listen: Real World Nutrition Episode 188 Food Freedom: What "Eat What You Want Day" Really Means Ep 188 5/9/2025
Read More: Navigating Cookouts: Building a Balanced Plate at BBQs 5/22/2025
Read More: Traveling Light: Health Snacks and Eating Habits on the Go 11/21/2023
Read More: Thriving on the Go: Your Ultimate Guide to Staying Healthy While Traveling 12/7/2023
Read More: Get Summer-Ready: Nutrition Tips for Outdoor Adventures 5/1/2025
Read More: Mindful Drinking: Enjoying Alcohol Without the All-or-Nothing Mentality 4/10/2025
Listen: Real World Nutrition Episode 189 Sipping Smarter: Mindful Drinking for Summer Parties 5/16/2025
Listen: Real World Nutrition Episode 182 Mindful Eating in a Fast-Paced World 3/28/2025
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May is Osteoporosis Prevention and Awareness Month, and in this episode of the Real World Nutrition podcast, Shelley Rael, RDN, breaks down what you need to know about bone health, beyond just calcium and aging.
She explores the difference between osteoporosis and osteoarthritis, busts common myths, and highlights both non-modifiable and modifiable risk factors for men and women. Shelley shares what nutrition strategies can support bone health, focusing on key nutrients like calcium, vitamin D, and protein, and emerging research on collagen peptides as a potentially beneficial supplement for maintaining bone mineral density.
She also discusses the role of fitness in bone protection, emphasizing weight-bearing and strength-training exercises and balance work to reduce fall risk. Lifestyle tips like sleep, avoiding smoking, limiting alcohol, and making your environment fall-safe round out the episode.
Whether you’re 30 or 70, it’s not too late to protect your bones and live strong, one step at a time.
🎧Tune in to get all the tips.
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This Real World Nutrition episode discusses mindful drinking during summer celebrations, from Memorial Day to weddings, cookouts, and beach vacations. Shelley revisits some of the themes from last month’s episode on Alcohol, Stress, and Health: Finding Balance, and shifts the focus toward how alcohol fits into the fun and flow of summer events.
Shelley discusses why drinking is often part of the social scene, and how this doesn’t mean you shouldn’t drink, but instead how to stay mindful about what and how much you consume. From sugar-heavy cocktails to beachside beverages, and how alcohol + summer heat can equal fast dehydration, Shelley offers practical strategies to sip smarter.
You’ll learn how alcohol affects hydration, sleep, and appetite (yes, late-night pizza is often part of the package), and why many people notice weight gain post-vacation, even when they thought they weren’t eating more.
This is not a lecture; just real talk about enjoying your summer parties without sacrificing your health or waking up with regrets. This episode will help you approach summer gatherings with confidence and awareness, whether you drink or not.
🎧Tune in and approach summer gatherings with confidence and awareness, whether you drink or not.
Listen Now: Real World Nutrition podcast episode 184 Alcohol, Stress, and Health: Finding Balance.
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May 11 is Eat What You Want Day. But what if we stopped labeling foods as “good” or “bad” and just ate what nourishes and satisfies us? In this episode of the Real World Nutrition Podcast, Shelley Rael, RDN, breaks down the toxic cycle of food guilt, how cheat days undermine your goals, and what food freedom really looks like.
🎧Tune in and learn how to stop justifying your food choices and start trusting yourself again.
Read More: Stop Judging Food Choices: Why It’s Time to Ditch the Food Shame
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In this episode of the Real World Nutrition podcast, Shelley discusses realistic strategies for maintaining energy and hydration during the summer months. As warmer weather invites more outdoor activity—hikes, bike rides, early morning runs, or lunchtime walks—it’s easy to forget how important it is to fuel and hydrate intentionally.
Shelley covers why hydration is more important in the heat, the signs of underhydration, and easy ways to stay on top of fluid intake. She also provides time-of-day-specific tips for fueling before and after physical activity, from pre-work snacks to post-ride recovery meals.
Whether planning a weekend adventure or simply moving more throughout the day, this episode offers practical advice to help you feel good and stay energized all summer. It’s not about perfection or rigid schedules – it’s about making small, smart shifts that support your wellness in real life.
🎧Tune in and take some pressure off your summer routine with strategies that work.
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In this episode of the Real World Nutrition Podcast, Shelley explores the connection between our dietary choices and environmental health. Building on the 2025 Earth Day theme, “Our Power, Our Planet,” Shelley discusses the significant impact of food production on greenhouse gas emissions, water usage, and land degradation.
Get practical insights into sustainable eating, including incorporating more plant-based meals, reducing food waste, choosing local and seasonal produce, and more. Shelley also addresses common challenges, such as limited access to sustainable options, and offers solutions to overcome them.
🎧This episode helps individuals to make informed food choices that contribute to a healthier planet, emphasizing that even small changes can lead to significant environmental benefits.
Real World Nutrition blog: Eating for Sustainability: How to Reduce Your Food’s Energy Footprint April 22, 2025
Real World Nutrition blog: Eco-Friendly Eating: Simple Swaps for a More Sustainable Diet April 24, 2025
U.S. Environmental Protection Agency: Preventing Wasted Food At Home
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We’ve all had those days—back-to-back meetings, errands, workouts, family obligations—and suddenly it’s 8pm, and you haven’t eaten a real meal. You’re not alone.
In Episode 185 of the Real World Nutrition podcast, Shelley shares strategies for creating fast, nourishing meals that don’t require hours in the kitchen. Grocery shortcuts and batch-prepped staples help you quickly build a balanced plate. Shelley helps adjust your mindset and simplifies the way you think about healthy eating when time is short.
This episode is all about real-world solutions—what to stock in your freezer, fridge, and pantry, how to keep meals satisfying and not just “snacky,” and how to reframe your expectations around meal prep.
🎧Whether you’re in a season of busyness or this is just your normal pace, tune in now for realistic, doable ideas to feed yourself without relying on takeout or skipping meals altogether.
Blogs from Real World Nutrition:
Real World Nutrition blog: 5 Quick & Easy Meals to Make When You’re Overwhelmed
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Alcohol is often seen as a go-to way to relax or take the edge off after a stressful day. But how much does it really help—and where might it actually be adding to the problem? This episode explores the connection between alcohol, stress, and overall health, offering a clear, no-pressure look at how drinking habits can impact your body and mind.
Many people turn to alcohol to cope with stress, but few realize how it can affect things like sleep, mood, and long-term health—even when it doesn’t feel excessive. This episode of Real World Nutrition breaks down the facts in a realistic and approachable way, helping you understand how alcohol interacts with stress hormones, energy levels, and decision-making.
Shelley Rael, Registered Dietitian Nutritionist, offers practical strategies to create more balance without extreme restrictions or guilt. Whether you’re reassessing your relationship with alcohol, looking for better ways to manage stress, or simply curious about the effects of everyday drinking, you’ll find supportive, judgment-free guidance here.
🎧Tune in to walk away with realistic ideas you can use right away—so you can support your health without giving up the things you enjoy.
Blogs from Real World Nutrition:
Alcohol & Stress: How Drinking Impacts Your Body and Mind Apr 8, 2025
Mindful Drinking: Enjoying Alcohol Without the All-or-Nothing Mentality Apr 10, 2025
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Start your Spring Reset with small, manageable wellness steps. In Episode 183 of the Real World Nutrition Podcast, Shelley breaks down simple tips for making sustainable changes in hydration, nutrition, and lifestyle. Tune in today for actionable advice you can implement right away.
🎧 Listen now.
Blog from Real World Nutrition: How to Simplify Wellness: 10 Small, Effective Changes for a Healthier Life April 4, 2024
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In today’s fast-paced world, eating has often become a mindless activity—something we do while multitasking, scrolling on our phones, or rushing through meals. But mindful eating offers a different approach, one that encourages us to slow down, be present, and truly enjoy our food.
In this episode, Shelley explains mindful eating and how it benefits digestion, increases satisfaction, and improves overall well-being. We’ll also discuss the challenges of practicing mindfulness at every meal—because, let’s be honest, it’s not always practical to eat in silence and focus on every bite.
So, how can we find balance? Find realistic ways to bring mindfulness into your meals, even when life is busy. Small shifts can make a big difference, whether pausing for a deep breath before eating, chewing more slowly, or simply turning off distractions.
Explore simple, sustainable ways to connect with your food and improve your relationship with eating.
🎧 Listen now.
Blog from Real World Nutrition: Mindless vs. Mindful Eating (live after Mar 29, 2025)
Mindfully Eating A Raisin – Script (Written and audio)
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Frozen, Fresh, or Canned? Choosing the Best for Your Health & Budget
March is Frozen Foods Month, making it the perfect time to talk about one of the most underrated food choices! Many people assume fresh is always best, but did you know that frozen fruits and vegetables can actually be more nutritious than fresh? In this episode, I’m breaking down the nutrient retention of fresh, frozen, and canned foods, plus how to make the best choices for your health and budget.
What is covered:
✔️ How freezing preserves nutrients better than long-haul “fresh” produce
✔️ The cost benefits of frozen foods (and how they reduce waste!)
✔️ Smart ways to freeze ingredients for meal prep (think onions, garlic, cheese, and more!)
✔️ When to choose fresh, frozen, or canned, depending on your needs
No matter your budget or lifestyle, there’s room for all forms of fruits and vegetables in a balanced diet. Listen now to learn how to shop smarter and make the most of what’s in your kitchen.
🎧 Listen now.
Past episodes of the Real World Nutrition Podcast on Frozen Foods:
Episode 3: Fresh, Frozen, or Canned
Episode 127: Frozen Foods - Myths and Facts
Episode 158: The Frozen Food Aisle: Making Healthy and Convenient Choices
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Meal planning often gets a bad reputation for being too structured, but it can be a powerful tool for reducing stress and improving nutrition. At the same time, intuitive eating encourages listening to your body’s cues instead of following strict food rules. In this episode of Real World Nutrition, Shelley explores the pros and cons of both meal planning and intuitive eating, how they can work together, and why flexibility is the key to sustainable nutrition.
Some people thrive with a structured meal plan, while others find it restrictive. On the other hand, intuitive eating helps build trust with your body but may feel overwhelming without some structure. The best approach? A balance that allows for planning with flexibility—choosing meals that nourish while still honoring hunger, cravings, and real-life needs.
If you’ve struggled with rigid dieting or chaotic eating patterns, this episode will help you find a middle ground that supports your health and lifestyle.
🎧 Listen now.
Past episodes of the Real World Nutrition Podcast on Meal Planning:
Episode 97: Top Excuses for Not Eating Well
Episode 98 Meal Planning vs. Meal Prepping: Which is Better?
Episode 99: The Art of Efficient Grocery Shopping
Episode 100: Ten Hidden Benefits of Meal Planning
10 Principles of Intuitive Eating
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Diets come and go, but why do some trends stick while others fade into obscurity? In this episode of the Real World Nutrition Podcast, Shelley takes a deeper dive into diet trends through the decades—from the Grapefruit Diet of the 1950s to the rise of keto and intermittent fasting.
What have we learned from these trends? Many diets promise quick fixes but fail in sustainability. Some resurface under new names, while others quietly disappear.
Learn why certain diets gain traction, why they often fail, and what truly works for long-term health.
Drawing from the carrot vs. stick approach to behavior change, Shelley discusses how motivation, restriction, and sustainability impact diet success. Do people respond better to strict rules or flexibility? How do social trends and marketing influence what we eat?
🎧 Tune in to find out how to move beyond fad diets and focus on real, sustainable nutrition.
Read more: Diets Through the Decades: What Have We Learned?
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We all set goals—whether it’s eating healthier, exercising regularly, or making more time for self-care—but staying consistent can be a real challenge. Motivation is often the deciding factor in whether we stick with our habits or let them slide.
This episode breaks down two common motivational approaches: the carrot (reward-based motivation) and the stick (consequence-driven motivation). Which one works best for you? And how can you use it to build long-term consistency?
You’ll hear practical strategies for staying on track with various wellness goals, from maintaining a regular fitness routine to making better food choices without feeling deprived. We’ll also talk about setting realistic incentives, building lasting habits, and understanding what drives your motivation.
Tune in to discover how to use the right motivation style to create sustainable, positive changes in your health and wellness journey.
🎧 Listen now
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In this Real World Nutrition Podcast episode, Registered Dietitian Nutritionist Shelley explores the connection between nutrition and mood. While last week’s episode (176) focused on how emotions influence eating habits, today’s discussion flips the perspective—showing how food impacts neurotransmitters like serotonin and dopamine and affects overall mood.
Shelley breaks down the science behind the gut-brain connection, explains how blood sugar fluctuations impact energy and emotions, and offers practical nutrition strategies for mood stability. Listeners will learn how omega-3s, probiotics, protein, and whole foods contribute to emotional well-being while understanding the risks of excessive caffeine, alcohol, and sugar.
She also provides an important disclaimer: while food can support mental well-being, it is not a cure for mental health conditions.
Tune in for science-backed, practical nutrition tips to help you feel your best daily!
🎧 Listen now
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Do you reach for food when stressed, sad, or overwhelmed? Emotional eating is a typical response to feelings, but it’s not just about food—it’s about how we cope. In this episode of Real World Nutrition, Shelley explores why emotional eating happens, the most common triggers, and how to recognize and manage these patterns.
She discusses practical strategies for navigating emotional eating without guilt, including mindful eating, alternative coping mechanisms, and self-compassion techniques. If you’ve ever felt bad about eating because of emotions, this episode will help you shift your mindset and develop healthier habits.
It’s also important to note that occasional emotional eating is not the same as an eating disorder. While they can overlap, emotional eating is a behavior many people experience, and learning to recognize and manage it can support long-term wellness.
Tune in to learn how to build a balanced relationship with food, recognize emotional triggers, and manage cravings in a way that supports your overall well-being!
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February is American Heart Month, a time to raise awareness about the number ONE cause of death worldwide—heart disease. While diet plays a significant role in heart health, it’s not the whole picture. In Episode 175 of the Real World Nutrition Podcast, Shelley discusses the non-food factors that impact your heart, including stress, sleep, and physical activity.
Chronic stress increases blood pressure and inflammation, poor sleep raises cardiovascular risk, and lack of movement weakens the heart. But small, sustainable lifestyle changes can make a big difference!
In this episode, Shelley shares practical tips for managing stress, improving sleep, and moving more—without completely overhauling your life.
Let’s chat if you want to improve your heart health beyond just diet! Schedule a free Introductory Call today.
Prior episodes related to heart disease and heart health:
Episode 20: Eating for Your Heart
Episode 71: Five Foods for a Healthy Heart
Episode 72: Heart Disease and Cancer - Many Diseases Under Those Names
Episode 125: Understanding Heart Disease and the Many Risk Factors
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In Episode 174 of the Real World Nutrition Podcast, Shelley explores the idea of “Small Changes, Big Health Impacts,” building on episode 173, discussing the power of accountability in wellness. Many people fail to achieve their health goals because they aim too high and take on too much all at once. This can lead to frustration and burnout, ultimately derailing progress.
Shelley dives into why slow and steady wins the race, illustrating how small, intentional steps can lead to significant results. Small changes form the foundation of sustainable habits, from eating healthier and exercising more to running a marathon.
This episode includes practical examples, such as setting realistic SMART goals and breaking large objectives into manageable steps. Shelley also shares her personal story of struggling with a 5K to successfully run a marathon, all by starting with small, consistent changes.
Whether you aim to eat better, move more, or improve your overall wellness, this episode offers actionable tips to help you start small, stay consistent, and achieve big results. Tune in for inspiration and practical strategies to make meaningful progress on your health journey!
Read more: Small Changes, Big Health Impacts: Why Slow and Steady Wins the Race
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In this Real World Nutrition podcast episode, Shelley explores accountability and its vital role in wellness. Accountability is more than just a buzzword—it’s a powerful tool for staying on track and achieving your health and wellness goals. Whether striving to exercise more, improve your nutrition, or maintain a healthier lifestyle, having the proper accountability structure can make all the difference.
Shelley addresses various ways to implement accountability, including accountability buddies, scheduled check-ins, apps, sharing progress on social platforms, and even simply telling someone about your goals. Each method has unique benefits and challenges, and this episode will help you determine which works best for your lifestyle and personality.
Tune in to learn practical strategies, actionable insights, and how accountability can transform your wellness journey. By the end of this episode, you’ll have the tools to identify the best accountability method for you and start making meaningful progress toward your goals.
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Are nutrition myths keeping you from reaching your health goals? In episode 172 of the Real World Nutrition podcast, Shelley tackles 9 of the most common myths circulating in 2025. Do you really need a multivitamin every day? Are plant-based milks always healthier than dairy? Does eating late at night cause weight gain? These are just a few questions we’re answering with science-backed information.
Shelley also addresses whether egg whites are actually better than whole eggs and busts the myth that high-protein diets damage kidneys. She explains why no one-size-fits-all diet works for everyone and introduces five essential foods everyone should include, no matter their eating pattern.
Nutrition isn’t about perfection or following trends—it’s about finding what works for you based on facts, not myths. Tune in to learn practical, real-world nutrition tips and grab your free eBook, “Top 10 Nutrition Myths Busted: Get the Facts.”
Get your free e-book, “Top 10 Nutrition Myths Busted: Get the Facts.” This guide helps you cut through the noise with science-backed information so you can make confident, informed choices about your health. Download your copy today.
Real World Nutrition episodes mentioned:
- Episode 123: The Truth About Supplements
- Episode 124: The Pros and Cons of Five Popular Dietary Supplements
- Episode 145: Debunking Nutrition Myths - You Need Supplements
- Episode 4: Should You Avoid Carbs? Can You?
- Episode 140: Debunking Nutrition Myths - Carbs are Bad for You
- Episode 171: Breaking Down Fad Diet Myths
- Episode 3: Fresh, Frozen, or Canned
- Episode 118: Detoxes and Cleanses - Myths and Realities
- Episode 141: Debunking Nutrition Myths - You Need a Detox
- Episode 6: Are Milk Alternatives a Healthy Option?
- Episode 44: Revisiting Protein
- Episode 45: How Much Protein Do You Need?
- Special 6 2022: Which Diet to Choose
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Are you tired of fad diets promising quick fixes and impossible results? In Episode 171 of the Real World Nutrition podcast, Registered Dietitian Nutritionist Shelley Rael breaks down the top 5 fad diet myths that continue to mislead people. From the truth about carbs to the dangers of extreme calorie cuts, Shelley explains why these myths persist and how to avoid falling for them.
This episode doesn’t just debunk myths—it offers practical tips for focusing on what truly matters for your health. Learn how to set realistic goals, balance your meals, and build sustainable habits that last. Plus, Shelley shares how you can grab her free e-book, Top 10 Nutrition Myths Busted: Get the Facts, for even more science-based insights into common nutrition misconceptions.
Tune in to Real World Nutrition Episode 171 today!
Get your free e-book, “Top 10 Nutrition Myths Busted: Get the Facts.” This guide helps you cut through the noise with science-backed information so you can make confident, informed choices about your health. Download your copy today.
Real World Nutrition episodes mentioned:
- Episode 4: Should You Avoid Carbs? Can You?
- Episode 140: Debunking Nutrition Myths - Carbs are Bad for You
- Episode 137: The Mystery of Your Calorie Needs - Solved!
- Episode 141: Debunking Nutrition Myths - You Need a Detox
- Episode 35: Omega-3 and Omega-6 Fats
- Episode 121: Fueling Your Fitness - Myths and More
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Starting a new year often means setting ambitious health and wellness goals, but how can you make sure they are achievable and sustainable? In Episode 170 of the Real World Nutrition podcast, Shelley shares 5 tips to guide you toward your healthiest year.
Instead of focusing on restrictions, consider adding nourishing foods to your diet and how daily movement—without punishing workouts—can become a joyful part of your routine. Shelley also debunks common myths, such as exercising on an empty stomach to burn more fat, and emphasizes the importance of fueling your body rather than depriving it.
This episode provides practical, actionable advice to help you take a balanced and positive approach to your health. Whether you’re looking to refine your current habits or start fresh, this podcast is your guide to setting—and sticking with—sustainable wellness goals for 2025.
Tune in to Real World Nutrition Episode 170 today!
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The new year is a time for fresh starts, but let’s focus on setting realistic health goals instead of making fleeting resolutions. Episode 169 of the Real World Nutrition podcast discusses practical strategies for creating meaningful goals that foster lasting wellness habits.
Let’s start by reflecting on 2024—what went well, what didn’t, and what needs adjustment or a complete pivot. Then, explore the difference between resolutions and goals, using the SMART framework to set actionable intentions.
Shelley offers practical tips, such as starting small, focusing on process-oriented goals, tracking progress, and staying flexible when life throws curveballs. The emphasis is on progress, not perfection, and on building habits that align with one's values and lifestyle.
This episode is your guide to evaluating the past year and setting yourself up to thrive in 2025.
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The holidays are a time for togetherness, but they can also bring stress, overwhelming obligations, and feelings of loneliness. In Episode 168 of Real World Nutrition, we’re diving into the powerful role of social connections in overall health and wellness—particularly during this busy time of year.
Research consistently shows that staying connected with friends, family, and community can reduce stress, improve mental health, and strengthen your immune system. But how do we prioritize these connections without sacrificing self-care?
This episode offers practical strategies for maintaining meaningful relationships during the holiday season. From scheduling quality time with loved ones to setting boundaries around social commitments, you’ll learn how to balance connection and personal well-being.
We’ll also explore ways to combat holiday loneliness by reaching out, volunteering, or creating new traditions that foster relationships. Remember, social connections aren’t just about showing up—they’re about being present.
🎧 Tune in to Real World Nutrition with Shelley A. Rael on your favorite podcast platform for actionable advice on building and maintaining supportive connections this holiday season.
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The holidays are a time for gathering, celebration, and, yes—delicious food. In Episode 167 of the Real World Nutrition podcast, Shelley focuses on embracing the joy of holiday eating through mindfulness.
Discover how to savor traditional family recipes, appreciate cultural holiday foods, and approach seasonal indulgences without guilt. Shelley explains the principles of mindful eating, emphasizing that it’s not about restriction but about enjoying the entire food experience.
For social settings where full mindfulness isn’t practical, Shelley introduces the concept of “more mindful” eating, offering practical ways to stay present while navigating busy holiday gatherings. Learn tips for slowing down, tuning in to hunger and fullness cues, and finding balance without sacrificing joy.
This episode reminds us that holiday eating is about connection, celebration, and pleasure—and you can enjoy it all without stress or guilt.
🎧 Tune in to embrace the holiday season with confidence and joy with Real World Nutrition with Shelley A. Rael on your favorite podcast platform for a stress-less holiday season.
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The holidays can be magical—but they can also be stressful. From packed schedules to family dynamics, it’s easy to feel overwhelmed. Episode 166 of the Real World Nutrition Podcast focuses on practical stress management strategies to help you navigate this busy season.
Host Shelley A. Rael reminds listeners that stress isn’t just about what happens to us—it’s how we respond. While we can’t control others or unexpected events, we can control how we approach these challenges.
This episode dives into:
🌬️ Simple breathing exercises to calm your mind in minutes.
🛑 Tips for setting healthy boundaries, like saying no to extra commitments.
📅 How to build a calming routine, even amidst holiday chaos.
With actionable advice and gentle reminders, this episode helps you prioritize your well-being without sacrificing the season's joy.
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Episode 165 of the Real World Nutrition podcast addresses how to keep up your physical activity during the holidays. The holidays are a time for delicious meals and cherished gatherings, but they also increase the risk of foodborne illness. In Episode 165 of the Real World Nutrition Podcast, Shelley is tackling food safety during one of the busiest food seasons.
From proper storage techniques to cooking temperatures and cross-contamination prevention, this episode offers actionable tips to keep your holiday meals safe and healthy. Learn how to handle leftovers properly, avoid the dreaded “danger zone” for bacteria, and debunk common food safety myths like “rinsing poultry” or “judging food by its smell.”
Shelley also shares simple steps to freeze leftovers effectively and carefully serve dishes to protect loved ones from foodborne illnesses. Whether hosting a holiday feast or enjoying the day-after-Thanksgiving turkey sandwich, this episode has everything you need to stay food-safe this season.
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Episode 164 of the Real World Nutrition podcast addresses how to keep up your physical activity during the holidays.
The holiday season often brings packed schedules, shorter days, and colder weather, making it easy to let exercise routines slide. In Episode 164 of Real World Nutrition, Shelley shares practical tips for staying active even during this busy time of year.
Discover the many benefits of regular exercise, from stress management and immune support to better physical health and energy. Shelley discusses various types of physical activity and how they can fit into your life, even in short bursts throughout the day.
Learn realistic strategies for staying motivated and consistent, even when the weather and your schedule don’t cooperate. Shelley shares her own weekly activity routine, including group fitness classes, yoga, and daily walks with her dogs, while offering adaptable suggestions for anyone, including home-based workouts and free resources like YouTube videos.
This episode is packed with tips to help you prioritize movement and feel your best through the season—without needing a gym membership or hours of free time.
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Episode 163 of the Real World Nutrition podcast tackles one of the biggest challenges of the holiday season: enjoying food without the guilt. In “Healthy Holiday Eating Without Guilt,” Shelley explores how to find a balanced approach to holiday meals, sidestepping the stress and worry that often come with holiday gatherings and seasonal treats. She shares strategies to help listeners enjoy the foods they love while practicing mindful eating, offering tips on reframing indulgences to feel empowering rather than overwhelming.
For those struggling with the “all-or-nothing” approach—either sticking to a diet no matter what or completely letting loose until January—Shelley shows that there’s a better way to enjoy this time of year. Tune in for a supportive, realistic guide to navigating holiday eating, letting go of guilt, and celebrating without compromising on your wellness goals.
Listen now and enjoy this season guilt-free!
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In Episode 162 of the Real World Nutrition Podcast, host Shelley A. Rael, Registered Dietitian Nutritionist, discusses immune health and what “immune-boosting” means.
Contrary to popular belief, no miracle food or pill can suddenly “boost” immunity. Instead, it’s about consistently maintaining a balanced lifestyle and supporting your immune system. Learn the nutrient-rich foods that aid immunity, including vitamin C sources, zinc-rich foods, and others that can help keep your immune system in top shape. Also highlighted are realistic routines, like maintaining proper sleep, managing stress, and staying physically active—all contributing to immune strength. And if you’ve ever wondered about popular supplements, we’ll review the evidence behind favorites like vitamin C and zinc, explaining what’s beneficial and overhyped. Listen for tips to stay healthier this season and help you face the cold months with confidence.
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In Episode 161 of the Real World Nutrition Podcast, host Shelley A. Rael, Registered Dietitian Nutritionist, wraps up the Mastering the Grocery Store Series with a look at the beverage aisle.
Drinks can significantly impact your health, hydration, and daily energy levels, but not all beverages are created equal. This episode covers essential information on choosing water, flavored waters, juices, soda, coffee, tea, sports drinks, and even alcohol in a balanced way. Shelley discusses the benefits and drawbacks of each category, offers tips for reading labels, and shares practical advice on navigating this aisle with a health-focused approach. Whether you’re a soda lover or a coffee connoisseur, this episode will help you make smarter choices for hydration and health.
Read More: Drinks and Beverages: Making Healthier Choices for Your Health and Hydration
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In Episode 160 of the Real World Nutrition Podcast, host Shelley A. Rael continues her Mastering the Grocery Store series with a deep dive into the pantry aisle. Often overlooked, the pantry aisle holds the key to easily creating balanced, nutritious meals. Shelley covers how to stock up on essential staples like whole grains, canned goods, healthy oils, and spices to build a foundation for flexible and stress-free meal planning.
From choosing the right pantry grains for sustained energy to picking budget-friendly and nutrient-dense canned goods, Shelley provides practical tips on navigating this aisle to make healthier, long-lasting choices. She also shares advice on how to avoid overly processed options and read labels for the best quality items. Whether you’re meal prepping for the week or looking to simplify your weeknight meals, a well-stocked pantry is the first step to success.
Read More: Stocking Your Pantry for Success: Must-Have Staples for a Balanced Diet
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In Episode 159 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by exploring the canned goods aisle—an often overlooked section of the grocery store filled with convenient and nutritious options. Whether stocking up for a busy week or prepping for emergencies, canned foods can be a valuable part of your pantry.
In this episode, Shelley confidently helps you navigate the canned goods aisle. She discussed how to read nutrition labels to ensure you select low-sodium and low-sugar options, understand the benefits of BPA-free packaging, and identify which canned items provide the most nutritional value. Shelley also shares tips on incorporating canned vegetables, fruits, beans, and proteins into your diet without compromising taste or nutrition.
Canned goods are also convenient, have a long shelf life, and can be a practical solution for time-saving meal prep. Join Shelley as she debunks common myths and misconceptions about canned foods and provides real-world strategies for making healthier choices in this aisle.
Read More: Navigating the Canned Goods Aisle: What You Need to Know
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In Episode 158 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by exploring the frozen food aisle, helping listeners understand how to make healthier choices beyond just convenience. From selecting nutrient-dense frozen fruits and vegetables to navigating pre-made meals, Shelley breaks down what to look for on labels and how to avoid common pitfalls, such as high sodium, added sugars, and unhealthy fats.
She also explores options like frozen grains, seafood, and lean proteins that can be part of a balanced diet while saving time in the kitchen. Shelley debunks myths around frozen food and shares practical tips for incorporating frozen options into your everyday meals. Tune in to learn how to stock your freezer with nutritious, convenient options and avoid the nutritional traps often found in the frozen food aisle.
Read More: The Frozen Food Aisle: Beyond Convenience
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In Episode 157 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by going into the egg section. Shelley explores the often confusing world of egg labels. With terms like ‘cage-free,’ ‘organic,’ ‘pasture-raised,’ and ‘omega-3 enriched,’ it can be challenging to understand what you’re buying and how it aligns with your values. Shelley breaks down the meaning behind the most common egg labels, discussing the differences in hen welfare, nutrition, and environmental impact. She explains why some eggs may offer more health benefits, like higher omega-3 content, and which labels prioritize the humane treatment of hens. The episode also covers how different farming practices impact the environment, offering tips for those looking to make sustainable choices. Whether you’re concerned about health, animal welfare, or sustainability, this episode will help you make more informed decisions in the grocery store. Tune in to get the real facts on eggs and what those labels truly mean.
Read More: Cracking the Code: Understanding Egg Labels and Choosing the Best Eggs
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In Episode 156 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by heading to the back of the store and the meat and seafood aisle. With so many options, knowing how to make healthy and sustainable choices is essential. Shelley breaks down the different types of meats – from red meat and poultry to processed options – and offers tips on choosing leaner cuts and avoiding excess sodium. She also discusses the health benefits of fatty fish like salmon and provides insights into sustainable seafood options. For those looking to reduce their environmental footprint, Shelley explains how to look for grass-fed, pasture-raised, and sustainably caught labels. Whether you’re a meat lover or trying to cut back, this episode provides practical tips on making smarter choices that support your health and the planet.
Read More: Exploring the Meat and Seafood Section: Tips for Healthy and Sustainable Choices
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In Episode 155 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by taking listeners through the grocery store's often confusing bread and bakery section. With so many different options, making the healthiest choice can be difficult. In this episode, Shelley explains the differences between white bread, whole wheat, multigrain, and gluten-free bread and advises on what to look for on nutrition labels. From choosing fiber-rich entire grains to understanding added sugars and sodium content, she offers tips on selecting the best bread for your health. Shelley also touches on bakery items like muffins, croissants, and pastries, sharing insights on how to enjoy these treats in moderation or opt for healthier homemade versions. Whether you’re looking to tweak your diet or overhaul your bread-buying habits, this episode will leave you with practical tips for making smarter choices in the bread aisle.
Read More: Navigating the Bread and Bakery Section: Making Healthier Choices
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In this episode of Real World Nutrition, Shelley Rael continues her Mastering the Grocery Store series by heading to the snack food aisle. With so many options marketed as “healthy,” it’s easy to be misled by packaging claims. Shelley explains how to navigate this confusing section of the grocery store by teaching listeners how to read nutrition labels, understand serving sizes, and avoid common traps like excessive added sugars and unhealthy fats. She offers healthier alternatives, such as air-popped popcorn, unsalted nuts, and whole-grain crackers, while also sharing practical strategies for portion control and mindful snacking. Whether you’re looking for convenient on-the-go snacks or something to satisfy your mid-afternoon cravings, this episode equips you with the knowledge to make healthier snacking decisions. Tune in to this episode to snack smarter and continue your journey toward better nutrition.
Read More: Smart Choices in the Snack Food Aisle: Tips for Healthy Snacking
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In this episode of Real World Nutrition, Shelley Rael continues her Mastering the Grocery Store series with a deep dive into the cereal aisle. The cereal aisle is filled with colorful boxes and confusing labels, making it difficult to make healthy breakfast choices. Shelley simplifies the process by teaching listeners how to read cereal labels, identify high-fiber and whole-grain options, and reduce sugar intake.
She explains what to look for in the ingredients list, how to choose cereals with minimal added sugars, and the importance of serving size when assessing calories. The episode also highlights healthy cereals, such as oatmeal, bran cereal, and muesli, and offers quick breakfast ideas to incorporate into a balanced diet. Whether you prefer traditional cereals or homemade options like overnight oats, this episode equips you with the knowledge to make informed and nutritious breakfast choices.
Stay tuned for the next part of the series, where Shelley will cover the snack food aisle and how to make healthier snacking decisions.
Read More: Conquering the Cereal Aisle: Making Smart Choices for a Healthy Breakfast
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In this episode of Real World Nutrition, Shelley explores the dairy aisle and helps you navigate its many options. From traditional cow's milk to plant-based alternatives like almond, soy, and oat milk, explore each choice's nutritional benefits and potential drawbacks. She also breaks down the differences between various types of yogurt, cheese, and other dairy products, offering practical advice on how to make informed decisions.
Shelley discusses the best lactose-free and plant-based dairy alternatives for those with lactose intolerance or dietary preferences. Whether adding milk to your breakfast cereal, yogurt to your smoothie, or cheese to your salad, get tips on incorporating these products into your diet. Decoding the dairy aisle can be overwhelming, but this guide ensures you can make choices that suit your nutritional needs and lifestyle preferences.
Read More: Decoding the Dairy Aisle: A Comprehensive Guide to Dairy and Dairy Alternatives
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In this episode of the Real World Nutrition podcast, Shelley heads to the produce section of your grocery store. As one of the first areas shoppers encounter, the produce section can be exciting and overwhelming. This episode offers essential tips for selecting the freshest fruits and vegetables, focusing on vibrant colors, firmness, and aroma. Shelley also covers proper storage techniques, from refrigerating leafy greens and berries to keeping root vegetables in a cool, dark place, ensuring your produce stays fresh longer. The episode discusses the organic vs. conventional produce debate, encouraging listeners to prioritize fresh produce, regardless of farming methods, while always remembering to wash their produce thoroughly. Finally, Shelley shares a seasonal produce guide with recipe suggestions for spring, summer, fall, and winter, allowing listeners to enjoy the best seasonal flavors while saving money. Tune in to learn how to optimize your grocery shopping experience in the produce section and improve your diet with fresh, nutritious fruits and vegetables.
Read More: Mastering the Produce Section: Tips for Selecting, Storing, and Enjoying Fresh Fruits and Vegetables
Recipes can be found at this link:
- Spring Vegetable Stir-Fry Recipe
- Fresh Summer Salad Recipe
- Roasted Brussels Sprouts and Sweet Potato Medley Recipe
- Citrus Kale Salad Recipe
Read More: Truth About Organic Food
Read More: Mastering the Grocery Store: An Introduction to Smart Shopping
Listen: Real World Nutrition Podcast Episode 150: Mastering the Grocery Store: Smart Shopping Tips
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In this introductory episode of the new Real World Nutrition podcast series, we dive into the essentials of mastering the grocery store. Navigating a grocery store can be overwhelming with its complex layouts and countless options, but with the right strategies, it can become a smooth and even enjoyable experience. This episode covers the typical design of grocery stores, including the perimeter, aisles, front, and endcaps.
Shelley provides tips for efficient navigation, such as shopping during off-peak hours, sticking to your list, and grouping items by section. She also debunks the myth that you should only shop the perimeter, highlighting the nutritious and essential items in the inner aisles.
Lastly, Shelley discusses the importance of meal planning and making a detailed shopping list to ensure you get everything you need while staying within budget. Whether you're a seasoned shopper or just looking to improve your grocery game, this episode is packed with practical advice to help you shop smarter and healthier.
Read More: Mastering the Grocery Store: An Introduction to Smart Shopping
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In the final episode of the Real World Nutrition Podcast’s summer series, Shelley Rael tackles Myth 10: ‘Eating After 8 PM Causes Weight Gain.’
This widely held belief suggests that late-night eating leads to weight gain due to the body’s reduced ability to burn calories at night. However, Shelley explains that weight gain is more about the overall quality and quantity of food consumed rather than the specific timing. She highlights research showing that total calorie intake matters most for weight management rather than when those calories are consumed.
Shelley also provides practical tips for those who do eat late at night, emphasizing mindful eating, healthy snack choices, and portion control. As she wraps up the summer series, Shelley notes that there are many more nutrition myths out there, and she’ll continue to provide evidence-based information in future episodes.
Tune in to Episode 149 to learn the truth about late-night eating and how to make informed choices for your health.
Reference: American Journal of Clinical Nutrition and National Library of Medicine
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In Episode 148 of the Real World Nutrition Podcast, Shelley tackles the myth that all calories are created equal. This common misconception suggests that the source of calories doesn’t matter – 200 calories from candy is the same as 200 calories from vegetables. Shelley explains why this is not the case, emphasizing that the quality of calories significantly impacts overall health.
She highlights the importance of nutrient-dense foods that provide essential vitamins, minerals, fiber, and other beneficial compounds. Shelley discusses how different foods affect satiety and metabolic responses, noting that foods high in fiber and protein help keep you fuller longer and provide steady energy. She offers practical tips for choosing quality calories, such as prioritizing whole foods, reading nutrition labels, and balancing meals with vegetables, lean proteins, and whole grains.
Shelley also shares some delicious, nutrient-dense recipes to help listeners make healthier choices. Tune in to Episode 148 to understand why the quality of calories matters and how to make better dietary choices for lasting health benefits.
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In Episode 147 of the Real World Nutrition Podcast, Shelley tackles the myth that you must eat small, frequent meals to boost your metabolism. This common belief suggests that eating five to six small meals daily can keep your metabolism running high, leading to better weight management and increased calorie burning. However, research shows that meal frequency does not significantly impact your resting metabolic rate or total energy expenditure. Instead, the total number of calories consumed and the nutritional quality of those calories are what truly matter.
Shelley discusses scientific studies, including one from the British Journal of Nutrition and another review from the Journal of the International Society of Sports Nutrition. Both debunk the myth and emphasize that meal frequency doesn't enhance fat loss or metabolism. She also provides practical tips for finding an eating pattern that suits your lifestyle, focusing on nutrient-dense foods, managing portion sizes, and listening to your hunger cues.
Tune in to discover the truth behind this myth and learn how to make informed choices about your eating habits. Don’t miss this insightful episode, as Shelley helps you navigate nutrition myths with evidence-based information.
Reference: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet
Reference: International Society of Sports Nutrition position stand: meal frequency
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In Episode 146 of the Real World Nutrition Podcast, Shelley Rael addresses the myth that gluten-free diets are healthier for everyone. While it's true that gluten-free diets are essential for individuals with celiac disease and non-celiac gluten sensitivity, Shelley explains that there is no scientific evidence to support the idea that these diets offer additional health benefits for the general population. Gluten-free products can often be lower in essential nutrients like fiber, vitamins, and minerals and may contain higher sugar and fat levels to improve taste and texture.
Shelley emphasizes the importance of a balanced diet that includes a variety of nutrient-dense foods such as whole grains, fruits, vegetables, lean proteins, and healthy fats. She provides practical meal ideas and tips to help listeners make informed dietary choices. Tune in to learn more about the realities of gluten-free diets and how to support your health with a well-rounded nutritional approach.
Don't miss this insightful episode; follow, leave a review, and share it with others. #RealWorldNutrition #RealWorldNutritionPodcast #GlutenFreeMyth #NutritionFacts #HealthyEating
Reference: Gluten-Free Diet: Imprudent Dietary Advice for the General Population?
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Welcome to Episode 145 of the Real World Nutrition podcast! Shelley continues the summer series in this episode, debunking common nutrition myths. This week focuses on the myth that you need supplements to get nutrients. With the supplement industry booming, many believe they can't meet their nutritional needs through food alone. But is this the case?
Shelley explains that while supplements benefit certain situations, most people can achieve their nutrient requirements through a well-balanced diet. Whole foods provide a complex matrix of nutrients, fiber, and bioactive compounds that supplements can't replicate. However, some groups, such as pregnant women, older adults, and those with dietary restrictions, may benefit from specific supplements.
Shelley discusses the evidence showing that a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is sufficient for good health. She also highlights that excessive supplement intake can be harmful and emphasizes the importance of consulting healthcare professionals before starting any supplement regimen.
Tune in to Episode 145 to learn the truth about supplements and practical tips for meeting your nutritional needs through food. Listen now and make informed choices for your health!
Reference: Multivitamin/mineral Supplements
Reference: Vitamins for Chronic Disease Prevention in Adults Scientific Review
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Welcome to Episode 144 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley addresses the myth that organic foods are always healthier. Many believe that choosing organic produce and products guarantees better health, but the reality is more complex.
Shelley explains that while organic foods are grown without certain pesticides and synthetic fertilizers, this doesn’t automatically make them more nutritious. Nutrient content varies widely in organic and conventional foods due to soil quality, farming practices, and crop variety. Studies have shown minimal nutrient differences between organic and conventional foods. For instance, a large review in the Annals of Internal Medicine found comparable nutrient levels.
While organic foods often have lower pesticide residues, the levels in conventional produce are typically within safety limits. Additionally, some organic products can be high in sugar, salt, and unhealthy fats, similar to their conventional counterparts. Shelley provides practical tips on prioritizing organic purchases, focusing on a balanced diet, and making budget-friendly choices.
Tune in to Episode 144 to learn the truth about organic foods and how to make informed decisions for your health.
Reference: Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review
SafeFruitsandVeggies.com
Read More: The Truth About Organic
Listen: Real World Nutrition Episode 9: The Truth About Organic
Read More: Ignore the Dirty Dozen
Listen: Real World Nutrition Episode 30: Ignore the Dirty Dozen
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Welcome to Episode 143 of the Real World Nutrition podcast! In this episode of our summer series debunking common nutrition myths, Shelley addresses the myth that you should only eat egg whites. Many people avoid egg yolks due to cholesterol and fat content concerns, believing that egg whites are the healthier option. However, this approach overlooks the numerous essential nutrients found in whole eggs.
Shelley explains that while egg yolks do contain cholesterol and fat, they also provide vital nutrients such as vitamin D, vitamin B12, choline, and antioxidants like lutein and zeaxanthin. These nutrients are crucial for the brain, eyes, and overall well-being. Recent studies have shown that dietary cholesterol has minimal impact on blood cholesterol levels for most individuals, debunking the myth that whole eggs are harmful to heart health.
Listeners will learn about the benefits of consuming whole eggs and get practical tips on incorporating them into their diets. Recipes such as classic scrambled eggs with vegetables, egg salad, veggie omelets, hard-boiled eggs, and baked avocado eggs offer delicious ways to enjoy whole eggs. Tune in to Episode 143 to discover why eating the whole egg is a smart choice for your health.
Read More: What’s Up With Eggs?
Listen: Real World Nutrition Episode 38: Eggs - Are They Okay?
Read More: Egg Labels – What You Should Know
Listen: Real World Nutrition Egg Labels – What To Know
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Welcome to Episode 142 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley tackles the myth that eating fat makes you fat. This widespread belief has led many to avoid all dietary fats, but the truth is more nuanced.
Healthy fats, particularly unsaturated fats found in avocados, nuts, seeds, and fish, are crucial for brain health, hormone production, and overall well-being. These fats can even support weight management by keeping you fuller for longer and absorbing vital fat-soluble vitamins.
Shelley highlights the benefits of unsaturated fats and the health risks associated with trans fats and excessive saturated fats. She emphasizes distinguishing between different types of fats and incorporating healthy fats into your diet rather than avoiding them altogether.
Also, get practical tips and delicious recipes to include healthy fats in their meals, such as avocado toast, nut and seed mix, salmon salad, smoothies with chia seeds, and Greek yogurt with flaxseeds. Tune in to Episode 142 to learn why eating fat doesn’t make you fat and how to embrace healthy fats for better health.
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Welcome to Episode 141 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley tackles the pervasive myth that you need to detox your body regularly. Detox products, from detox teas to juice cleanses, are marketed as essential for removing toxins and rejuvenating your system. But do you need them?
Shelley explains that your body has highly efficient detoxification systems, primarily the liver and kidneys, which work around the clock to eliminate harmful substances. She highlights scientific evidence showing that these natural processes can handle detoxification without special diets or products. Detoxing, in the medical sense, is reserved for cases of poisoning or substance abuse, not for everyday health maintenance.
Shelley provides practical tips to support your body’s natural detox functions: drink plenty of water, eat a balanced diet rich in fruits, vegetables, and whole grains, exercise regularly, and get sufficient sleep. These habits help your liver and kidneys function optimally, ensuring your body stays clean and healthy without detox diets.
Tune in to learn why you can skip the detox products and focus on maintaining a healthy lifestyle.
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In this episode of Real World Nutrition, dive into the popular myth that carbs are bad for you. Many diet trends, like keto and Atkins, promote cutting out carbs for weight loss and better health. But is this beneficial? Get an explanation of how carbohydrates are an essential part of a balanced diet, providing energy for our bodies and brains.
Learn the difference between complex and simple carbs, emphasizing the benefits of whole grains, fruits, and vegetables. These foods are rich in essential vitamins and minerals and provide much-needed fiber that aids digestion, controls blood sugar levels, and lowers cholesterol.
Get the details on how diets rich in these healthy carbs are associated with a lower risk of chronic diseases and get practical tips on incorporating healthy carbs into your daily meals, from a fiber-rich oatmeal breakfast to a balanced quinoa salad for lunch.
Tune in to learn how to make informed decisions about your diet and why you shouldn't fear carbs. Balance is key, this will guide you toward healthier eating habits.
Episodes Referenced:
Listen Episode 2: Food Groups vs. Nutrients
Read more: Food Groups vs. Nutrients.
Listen Episode 4: Should You Avoid Carbs? Can You?
Series on Sugar:
Episodes 54 - 60: Episode 54: Carbohydrates vs Sugar through Episode 60
Read Carbohydrates vs. Sugar with series continuing
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In this episode of Real World Nutrition, Shelley discusses the common cycle of dieting before, during, and after vacations. Learn how to maintain a balanced approach to eating, savor local cuisines, and return to normal habits without guilt. Shelley shares practical tips for enjoying your vacation without food stress and invites listeners to discover a more sustainable way of eating.
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Dive into the multifaceted world of healthy weight assessment. Moving beyond the simplicity of the scale, there are various metrics such as BMI, body composition, and body fat percentage. This episode covers the strengths and limitations of different methods, from skinfold measurements to advanced techniques like hydrostatic weighing and DXA scans. Tune in to discover a personalized approach to understanding and achieving a healthy weight, empowering you to embrace a holistic wellness journey.
Read More: Beyond the Scale: Reassessing Healthy Weight Metrics
Read More: Why Fitness Matters More Than the Number on the Scale
Listen: Episode 135: Why Fitness Matters More Than the Number on the Scale
InBody - learn more (NOT an affiliate)
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In this episode of Real World Nutrition, get the details of the crucial factors that determine your daily caloric needs. Learn why generic calorie recommendations fall short and how to calculate your requirements for effective weight management accurately. Tune in for practical tips and insights!
Read More: Determining Your Caloric Needs: Understanding the Basics
To calculate your basal metabolic rate using the Mifflin St. Jeor equation, use the calculator provided here.
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In this episode of Real World Nutrition, we address the concept of food freedom and the detrimental effects of food guilt on our overall well-being. Get practical strategies to overcome guilt surrounding food choices and embrace a more balanced approach to nutrition. From challenging societal norms to cultivating self-compassion, explore how to navigate the complexities of food guilt and nourish our bodies with kindness and empowerment. Tune in to discover actionable insights to transform your relationship with food and live a life of genuine health and happiness.
Read More: Embracing a "No Guilt" Approach to Nutrition and Wellness
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In this episode, we discuss why fitness matters more than the number on the scale. You will gain insight into the limitations of traditional measures like BMI and learn alternative metrics to track progress effectively. There are better ways to assess health and wellness and celebrate achievements that contribute to long-term happiness.
Read More: Why Fitness Matters More Than the Number on the Scale
Read More: Muscle Weighs More Than Fat, Right?
Listen: Real World Nutrition Podcast Episode 18: Does Muscle Really Weigh More Than Fat?
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In this episode, get the facts about soy and soy foods - their nutrition, their health benefits, and the many myths about consuming soy foods.
Read More: Unveiling the Wonders of Soy: Busting Myths and Celebrating Soy Foods Month!
Read More: So Many Milks - Are They Healthy?
Listen: Real World Nutrition Podcast Episode 6: Are Milk Alternatives a Healthy Option?
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Earth Day is April 22, and the theme for 2024 is “Planet vs Plastics, 60 x 40.” Learn about Earth Day 2024's urgent call to action against plastic pollution. Explore the pressing need to reduce plastic use in our food consumption for the betterment of our environment and health. Gain valuable insights and practical tips on how to minimize plastic waste in your daily routine and play your part in building a sustainable future. Empower yourself to make a positive impact today!
Read More: Taking Action Against Plastic Pollution: Earth Day 2024
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With Erase Self-Negativity Day earlier this week, I am addressing this topic related to food, nutrition, weight, and body image. There are many forms of self-negativity and self-doubt, and they affect not only our psyche but also those around us, including children. Learn how to stop the negativity mindset and foster more self-positivity in ourselves and others.
Read More: Erase Self-Negativity and Embrace Self-Positivity: A Journey Towards Empowerment
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Let’s talk about some details of how alcohol affects your health. There is an intricate relationship between alcohol consumption and health, no matter what type of alcohol is consumed Learn about the toxic effects of alcohol, mechanisms of absorption, tips for responsible consumption, and more. Note that this episode is to inform, educate, and not disparage or judge anyone who consumes alcohol.
Read More: Understanding Alcohol and Your Health
More blog posts: Real World Nutrition News You Can Use
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Snacking can be a good thing if you're on the go or just need a little pick-me-up between meals. Learn why and get 10 delicious and nutritious snack ideas. From crunchy veggies with hummus to creamy Greek yogurt parfaits, smart snacking can energize and satisfy you throughout the day.
Read More: Smart Snacking: Fuel Your Day with Healthy Choices
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Do you know who is responsible for the food you eat? Explore the farm-to-fork journey and learn about the real people behind your food. Discover how understanding where your food comes from can empower you to make informed choices for a healthier, more sustainable future.
Read More: Exploring the Farm-to-Fork Journey: Understanding Where Your Food Comes From
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You can stay on track with your nutrition goals during social gatherings. Join Shelley Rael for advice on preventing overindulgence, selecting healthier options, and savoring the moment with balance. Get 10 practical strategies for navigating seasonal events such as March Madness, Easter, and graduations while prioritizing wellness. ion.
Read More: Navigating Social Settings with Healthy Eating: Tips for Making Nutritious Choices While Enjoying the Occasion
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In this episode of Real Word Nutrition, Shelley addressed the overlooked world of frozen foods. March isn't just about fresh produce – it's National Frozen Foods Month too! Listen to this episode, where we debunk myths, explore the benefits, and reveal why frozen foods deserve a spot in your meal prep routine. From convenience to sustainability, discover how frozen fare can revolutionize your approach to nutrition.
Read More: Debunking Myths and Celebrating the Benefits of Frozen Foods
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This episode starts National Nutrition Month by addressing the misconception that eating healthy requires a hefty budget. It emphasizes that nutritious options are accessible at most grocery stores without breaking the bank.
Get practical strategies for making healthier choices on a budget and prioritize your health without overspending. By following her advice, achieving a balanced diet becomes attainable for everyone.
Learn more about what is in season: Seasonal Produce Guide and Seasonal Food Guide in Your Area
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With February as American Heart Month, the Real World Nutrition blogs in February are all dedicated to heart health and all things of the heart. This episode covers an overview of heart disease - not just heart attacks - and your risk factors for heart disease. It is more than just genetics!
Read more: Understanding Heart Disease: Exploring Cardiovascular Health
Read more: Know Your Heart Disease Risk Factors: Empower Yourself for Better Heart Health
More blog posts: Real World Nutrition News You Can Use - all of February 2024 is related to heart health.
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Do those supplements have the benefits you think they do? This episode addresses five of the more popular selling supplements, what they do, and whether they are worth the investment to take them.
Discover the ins and outs of Vitamin D, Fish Oil, Multivitamins, Probiotics, and Vitamin C. Uncover their proven benefits, potential risks, and whether they're worth considering for your health journey.
Read more: Navigating the Supplement Aisle: Understanding the Pros and Cons of Five Popular Dietary Supplements
Read more: National Institutes of Health Office of Dietary Supplements Dietary Supplement Fact Sheets.
Listen: Real World Nutrition Episode 123: The Truth About Supplements
Read more: Navigating the Supplement Maze: Unveiling the Truth and Myths
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Explore the world of dietary supplements - including common misconceptions. Discover the facts, FDA regulations, and personalized insights to make informed choices for your health and wellness journey.
Read more: Navigating the Supplement Maze: Unveiling the Truth and Myths
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Learn about Delayed Onset Muscle Soreness (DOMS), differentiate normal soreness from potential issues, and discover practical tips for a balanced fitness routine. Uncover the thin line between what is over-exercising for one person and what may be a regular day for another, and get expert advice on maximizing your fitness routine.
Read more: Navigating the Journey: Understanding DOMS and Over-Exercising for a Sustainable Fitness Routine
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Explore the truths and misconceptions in fitness and nutrition. Today’s episode debunks common myths, from out-exercising a poor diet to believing healthy eating is time-consuming and expensive. Find out how to fuel for optimal health and fitness.. Schedule a call today to redefine your journey.
Read more: Fueling Your Fitness: The Power of Nutrition in Exercise
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As people start the new year and restart their fitness routine, we want to ensure it is right for you. Get information on the components of fitness, the FITT principles, and how to embrace fitness at every age. Also, learn when to get medical clearance first, address risk factors, and why walking is an excellent starting point. Embrace the journey, set realistic goals, and stay committed to a healthier, more active you.
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Read more Crafting a Lifelong Fitness Journey: Components, FITT Principles, and Ageless Activity
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In this episode, learn about fad diets, what they are, why the work - at least in the short term, and how to spot one. Then get a "blueprint" with steps on adopting a sustainable eating approach to help your health for a lifetime.
Read more: Navigating the Sea of Diets: Unveiling Fad Diets and Embracing Sustainable Eating
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As we start the new year, people often have a mindset that they need to detox or do a cleanse. Explore the truth behind detoxing and cleansing as we enter 2024. Uncover these wellness trends’ myths, allure, and potential pitfalls. Discover the power of naturally detoxifying foods for a balanced and sustainable fresh start. Join me on a journey to rethink your approach to wellness, nourishing your body for a healthier you.
Read more: The Detox Dilemma: Navigating the Myths and Realities for a Fresh Start
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As we step into 2024, ditch resolutions and embrace SMART goals with a focus on the Realistic aspect. What do you want to do in 2024 - realistically? Get some nutrition and fitness goals ideas and prepare to set yours for a healthier 2024.
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Read more: Embracing Achievable Triumphs: Goals Over Resolutions for a Fulfilling 2024
Read more: Elevate Your 2024: Embracing a Diet and Exercise
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Learn about simple yet impactful food swaps that can transform your eating habits for a healthier you. Also, get information on those foods with a health halo and swaps that may seem healthier but could be nutritionally misleading.
Sign up for the Real World Meal Planning Course, which is now open for enrollment for a limited time.
Read more: Elevate Your Plate: Simple Swaps for Healthier Eating
Read more: Unmasking Health Halos: Swaps That Aren't Always Healthier
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There is an intricate relationship between nutrition and stress. This post addresses how specific nutrients, from omega-3 fatty acids to essential B vitamins, can help manage stress. Learn about stress-relief foods, including berries, dark chocolate, and green leafy vegetables, and strategies for maintaining a nourishing diet even when stress affects your appetite.
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Read more: Nourishing Your Body: Understanding the Link Between Nutrition and Stress
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Discover how to navigate healthy snacking, from smart packing tips to TSA-friendly snacks, and fuel your travels with delicious and nutritious choices. Get some additional tips for keeping your health and wellness intact while traveling, especially over several time zones.
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Read more: Thriving on the Go: Your Ultimate Guide to Staying Healthy While Traveling
Read more: Navigating Healthy Snacking on the Go: Fueling Your Travels with Smart Choices
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Get the facts on the effects of alcohol on your health and more, from unraveling the mystery of wine versus spirits to understanding the metabolism process and the impact of binge episodes. Learn about alcohol calories and why respecting individual choices regarding alcohol consumption is crucial.
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Read more: Cheers or Caution: Understanding the Effects of Alcohol on Your Health
Resources: National Institute on Alcohol Abuse and Alcoholism
Resources: Distilled Spirits Council of the United States
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Discover the secrets to staying active and energized during the winter and holiday weeks! Embrace the winter hustle with tips on maintaining your fitness routine, enjoying workouts, and redefining your relationship with holiday calories.
Join the FREE 12 Days of Wellness starting December 2.
Sign up for the Real World Meal Planning Course, now open for enrollment for a limited time.
While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: Embrace the Winter Hustle: Staying Active and Energized During Holiday Weeks
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Get tips for a diabetes-friendly Thanksgiving feast with this comprehensive list. From mindful eating to smart carb choices, navigate the holiday season with ten practical tips for a delicious and health-conscious celebration.
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While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: Navigating a Diabetes-Friendly Thanksgiving Feast: 10 Tips for Smart Meal Planning
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Explore the significance of National Diabetes Month and the importance of taking charge of your health and getting screened. Learn about the history of insulin, the impact of diabetes on heart health, and the key details about type 2 diabetes and prediabetes. Discover the importance of regular screenings, risk factors, and the role of lifestyle changes in preventing or delaying type 2 diabetes. Get insights into testing methods, signs, symptoms, and actionable steps for a healthier lifestyle. Take control of your health and join the movement for diabetes awareness.
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Read more: Type 2 Diabetes - Risks, Signs, and Symptoms
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In today's episode, we explore the link between stress and nutrition, learn how stress eating affects your well-being, and gain valuable insights to combat it. Prioritize your health with mindful eating strategies.
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Read more: Stress Eating: Uncovering the Connection Between Stress and Nutrition
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Discover the fascinating world of pumpkins in this episode. Learn about the health benefits of pumpkin, nutrition facts, and creative culinary uses. Plus, uncover the difference between canned pumpkin and pumpkin pie mix. Get ready for National Pumpkin Day!
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Read more: Pumpkin Palooza: From Jack O’Lanterns to Culinary Delights
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Dive into the world of seafood! Explore the health benefits of fish, discover the differences between fresh, frozen, and canned options, and learn how to make sustainable choices. Delve into the ocean vs. farm-raised debate, balance risks and benefits, and find easy ways to cook fish.
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While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: Dive into Seafood: Health Benefits, Sustainability, and More
Marine Stewardship Council
Monterey Bay Aquarium Seafood Watch
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Discover 10 practical tips for busy families to prioritize and plan regular family dinners. Make family bonding a daily tradition, even in your hectic schedule. Get ready for our Real World Meal Planning Course launch on October 17th!
Sign up for the Real World Meal Planning Course waitlist, which launches in October.
Register for the FREE - VIRTUAL Workshop on October 17, Mastering Real World Meal Planning: Your Gateway to Healthier Eating
While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: Tips for Busy Families: Making Time for Family Meals
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Explore the world of vegetarianism on a flexible spectrum! Learn about the types of vegetarianism, health benefits, environmental impact, and practical tips for transitioning. Embrace the freedom of personalized plant-based choices.
Sign up for the Real World Meal Planning Course waitlist, which launches in October.
Register for the FREE - VIRTUAL Workshop on October 17, Mastering Real World Meal Planning: Your Gateway to Healthier Eating
While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: Food Safety in a Nutshell: Understanding Foodborne Illnesses
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Food safety is a paramount concern for everyone, whether you're a seasoned chef or a novice in the kitchen. No one wants to experience foodborne illnesses' unpleasant and sometimes dangerous effects. As we head into fall festivities, this episode addresses food safety, highlighting common foodborne illnesses, their symptoms, and crucial prevention tips.
Sign up for the Real World Meal Planning Course waitlist, which launches in October.
Register for the FREE - VIRTUAL Workshop on October 17, Mastering Real World Meal Planning: Your Gateway to Healthier Eating
While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: Food Safety in a Nutshell: Understanding Foodborne Illnesses
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Unlock the secrets of healthy aging with our guide. Discover five age-defying foods and the lifelong benefits of exercise. Start your journey to vitality today!
Sign up for the Real World Meal Planning Course waitlist, which launches in October.
Register for the FREE - VIRTUAL Workshop on October 17, Mastering Real World Meal Planning: Your Gateway to Healthier Eating
While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: Aging Gracefully - The Power of Nutrition and Exercise
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Discover the secrets to a healthier morning with your breakfast blueprint and why protein and fiber are the keys to a better start to your day for #BetterBreakfastMonth.
Sign up for the Real World Meal Planning Course waitlist, which launches in October.
While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: The Breakfast Blueprint: Why Protein and Fiber Matter for a Better Morning
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Discover the multifaceted wonders of peanuts – from their health benefits and sustainable impact to debunking myths about allergies and mold.
Plus, get peanut-based recipe ideas and one easy protein-packed recipe.
Sign up for the Real World Meal Planning Course waitlist, which launches in October.
While you are there, get your FREE Autumn/Fall Seasonal Transitions Journal.
Read more: The Power-Packed Peanuts: Unveiling Their Nutritional Marvels This includes the references for peanut allergies and children, and the Peanut Butter Banana Protein Bowl.
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Discover the transformative power of meal planning and how it can revolutionize your health journey. Uncover the benefits of strategic meal prep and prepare to embark on a journey of wellness and empowerment.
Learn more about the upcoming Real World Meal Planning Course, designed to take your meal planning skills to the next level.
Real World Meal Planning is available for Pre-Enrollment with bonuses - the course launches in October. Pre-enroll at a lower cost today and get first access in October.
Learn more: Real World Meal Planning.
Read: Unlocking Success Through Meal Planning: Your Path to Health and Less-Stress
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Master the art of efficient grocery shopping with these tips. Learn how to strategize your trip, navigate the aisles, and save time while preparing wholesome meals.
Learn more and get more information about the course Real World Meal Planning, launching October 2023 with pre-enrollment now open through September 4.
Real World Meal Planning is available for Pre-Enrollment with bonuses - the course launches in October. Pre-enroll at a lower cost today and get first access in October.
Learn more: Real World Meal Planning.
Read: Mastering the Art of Efficient Grocery Shopping: Your Path to Less-Stress Meal Planning
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Meal planning vs. meal prepping: what is the difference, and what are the pros and cons of each? Learn more and get more information about the course Real World Meal Planning launching October 2023 with pre-enrollment now open through September 4.
Real World Meal Planning is available for Pre-Enrollment with bonuses - the course launches in October. Pre-enroll at a lower cost today and get first access in October.
Learn more: Real World Meal Planning.
Read: Meal Planning vs. Meal Prepping: Which is Better and Why?
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What are the top excuses for poor eating habits, and how to overcome them? Embrace a nourishing lifestyle and get the benefits of healthier eating habits. And get ready for the Real World Meal Planning Course for a healthier you.
Real World Meal Planning is available for Pre-Enrollment with bonuses - the course launches in October. Pre-enroll at a lower cost today and get first access in October. Learn more: Real World Meal Planning.
Read: Unveiling the Truth Behind Poor Eating Habits: Conquer Your Excuses and Fuel Your Well-being
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August is National Wellness Month, so this week’s episode is less nutrition, more overall wellness, and the transformative power of self-care for a healthier and happier life in this empowering blog post. Learn what self-care is, its importance for your wellness, and practical tips to make it a regular part of your routine. Celebrate National Wellness Month by prioritizing yourself and embracing self-care today!
Stay tuned here or go to ShelleyRael.com and sign up for the weekly newsletter to learn when the pre-sell of Real World Meal Planning is available.
Read: Embrace Self-Care for a Healthier and Happier You - Celebrating National Wellness Month
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We talk about “junk food” a lot, and most of us gravitate to it because it tastes good. But what makes it unhealthy, why moderation is essential, and how to mindfully include it in your diet (if you are so inclined) for a balanced and enjoyable lifestyle? And while it may seem obvious that we want to treat “junk food” as a guilty pleasure rather than a dietary staple, the implementation is not so simple.
Read: National Junk Food Day: Indulge Sparingly for Your Health and Enjoyment
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While many things affect our risk for chronic disease, there are specific dietary approaches to reduce the risk of chronic diseases. Nourishing your body through a healthy and balanced diet significantly reduces the risk of cardiovascular disease, diabetes, certain cancers, and chronic respiratory disease.
Learn about heart-healthy nutrients, managing cholesterol levels, blood pressure control, balanced blood sugar levels, fiber-rich foods, reducing cancer risk, nutrient support for respiratory health, and more.
This is part 2 on Chronic Diseases and how our lifestyle has a bigger impact than genetics regarding the risk of getting a Chronic Disease.
Read: Dietary Approaches for Reducing Chronic Disease Risk: Cardiovascular Health, Diabetes, Cancer, and Respiratory Wellness (in this post are several links to past blog posts related to specifics with each of the health conditions)
Listen: Real World Nutrition Epsideo 93: Chronic Disease Awareness - Do You Know Your Risk?
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Explore the world of chronic diseases, their impact on our lives, and discover how simple lifestyle choices can help reduce the risk. As a registered dietitian nutritionist, I’ll share valuable insights on the top five chronic diseases, risk factors, and five actionable steps you can take today to safeguard your well-being.
As a registered dietitian nutritionist, I’ve worked with individuals for many years to help them reduce their risk of chronic diseases and manage existing conditions effectively.
Today, I am addressing chronic diseases, their prevalence, and how much our lifestyle choices affect our risk of getting them.
This is part 1 on Chronic Diseases and how our lifestyle has a bigger impact than genetics regarding the risk of getting a Chronic Disease.
Read: Chronic Disease Awareness: Empowering Health Through Lifestyle Choices
Read: Heart Disease and Cancer - Many Diseases Under Those Names
Listen: Real World Nutrition Episode 72: Heart Disease and Cancer - Multiple Diseases
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What are the benefits of beans?
Beans are often underrated as the nutrition powerhouses they are. They have numerous health benefits, are sustainable food, and are affordable protein sources.
Don’t overlook beans in your overall diet. Learn all about the benefits of beans, including the nutrients and known health benefits. And, should you worry about those lectins? Listen in for the details and suggestions for integrating beans into your meal plan.
Check the accompanying blog for recipe ideas, roasted chickpeas/garbanzo beans, and a hummus recipe.
Read: Unveiling the Power of Beans: Nutritional Facts, Health Benefits, and Delicious Ways to Incorporate Them into Your Diet
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Do you follow the Mediterranean Diet?
People often say they use olive oil and drink red wine and think that is it. But it is so much more, and we can’t, or shouldn’t, pick and choose parts of it and believe we can have the same benefit as those who live the Mediterranean way.
Today I’m bringing you myths and facts surrounding this popular eating pattern.
The Mediterranean Diet has garnered attention for its potential to improve health, prevent chronic diseases, and promote longevity. In this blog post, I’ll separate fact from fiction of what it is and why it has been considered one of the “Best Diets” for years.
Tune in to the full episode for the common myths and facts about this popular way of eating.
Note: in the episode, I mistakenly say this is episode 92 when it is episode 91.
Read: Debunking Mediterranean Diet Myths and Unveiling the Facts: A Nutrition Intervention for Optimal Health
Listen: Episode 88: Embracing Flexibility: The Health Benefits of the Flexitarian Diet
Read: Embracing Flexibility: The Health Benefits of the Flexitarian Diet
Listen: Episode 83: DASH To Your Health
Read: DASH To Your Health
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In this episode, I explore the importance of hydration and share ten tips to help listeners stay adequately hydrated throughout the year.
Water is essential for our bodies to function optimally and for basic survival, and proper hydration is crucial for overall health and well-being.
While hydration is important, it's equally crucial to avoid overhydration. I explain the concept of hyponatremia and offer tips to strike the right balance.
Tune in to the full episode for in-depth explanations and insights on each hydration hack.
Read: Hydration Hacks: 10 Tips to Quench Your Thirst All Year Round
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There is often an assumption that frozen yogurt is healthier than ice cream - because how couldn’t it be?
But is this just a health halo, or is it based on fact?
I examine the nutritional content of frozen yogurt and ice cream.
I break down the nutrients in frozen yogurt and ice cream, highlighting their similarities and differences. While frozen yogurt may have an edge in certain aspects, it's important to remember that both treats should be enjoyed in moderation.
Ultimately, the choice between frozen yogurt and ice cream comes down to personal preference and dietary goals. We remind listeners that these frozen treats are indulgences and shouldn't replace healthier food choices in a balanced diet.
Tune in to this episode of Real World Nutrition to satisfy your curiosity about frozen desserts and make informed decisions when satisfying your sweet tooth.
Read: Frozen Yogurt vs. Ice Cream: Is One Healthier?
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Today we dive into the world of the flexitarian diet. Get ready to uncover this flexible eating approach's real-world benefits and strategies.
Episode Highlights:
- What is the Flexitarian Diet
- Health Benefits of Flexitarianism
- Practical Tips for Embracing a Flexitarian Lifestyle:
The flexitarian diet offers a realistic and adaptable approach to nutrition, allowing us to prioritize our health while enjoying the pleasures of plant- and meat-based eating.
Read: Embracing Flexibility: The Health Benefits of the Flexitarian Diet
Read: Plant-Based vs. Vegetarian - What’s the Difference?
Listen: Real World Nutrition Episode 15: Plant-Based vs. Vegetarian Diets
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The meaning of wellness part 4 of 4: environmental and physical wellness.
Environmental wellness is an appreciation and understanding of how your environment affects your health and well-being.
Physical wellness refers to your overall health.
Join me for part 4 of 4 on what wellness is and the various components of wellness.
Read: Dimensions of Wellness: Environmental Wellness
Read: Dimensions of Wellness: Physical Wellness
Listen: Real World Nutrition Episode 86: Intellectual and Occupational Wellness
Read: Dimensions of Wellness: Intellectual Wellness
Read: Dimensions of Wellness: Occupational Wellness
Read: The Meaning of Wellness
Listen: Real World Nutrition Episode 84: The Meaning of Wellness Part 1
Read: Dimensions of Wellness: Emotional Wellness
Read: Dimensions of Wellness: Social Wellness
Listen: Real World Nutrition Episode 85: Emotional and Social Wellness Part 2
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The meaning of wellness part 3 of 4: intellectual and occupational wellness.
Intellectual wellness is the aspect of wellness in which you continue to expand your mind by increasing your knowledge, skills, and even your creative abilities throughout life.
Occupational wellness is having satisfaction with your career or job.
Join me for part 3 of 4 on what wellness is and the various components of wellness.
Read: Dimensions of Wellness: Intellectual Wellness
Read: Dimensions of Wellness: Occupational Wellness
Read: The Meaning of Wellness
Listen: Real World Nutrition Episode 84: The Meaning of Wellness Part 1
Read: Dimensions of Wellness: Emotional Wellness
Read: Dimensions of Wellness: Social Wellness
Listen: Real World Nutrition Episode 85: Emotional and Social Wellness Part 2
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The meaning of wellness part 2 of 4: emotional and social wellness
Emotional wellness is the component of wellness related to our ability to develop inner strength and learn and grow from experiences.
Social wellness refers to the personal relationships we have with others.
Join me for part 2 of 4 on what wellness is and the various components of wellness.
Read: The Meaning of Wellness
Listen: Real World Nutrition Episode 84: The Meaning of Wellness
Read: Dimensions of Wellness: Emotional Wellness
Read: Dimensions of Wellness: Social Wellness
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What does “wellness” mean?
There are many aspects of wellness: physical, emotional, spiritual, social, environmental, and more. While there is an agreement that wellness takes on many forms and has many components, there isn’t necessarily an agreement on how many components there are.
Join me for part 1 of 4 on what wellness is and the various components of wellness.
Read: The Meaning of Wellness
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As much as I don’t recommend a structured and restrictive diet, I promote one “diet” - the DASH Diet.
DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
While it was initially studied for helping blood pressure health (reducing hypertension), it is appropriate for anyone who wants a healthy eating pattern.
The DASH eating plan requires no special foods and provides daily and weekly nutritional goals.
Learn more about this eating plan and how it can help you.
Read: DASH To Your Health
Read: Powerful Potassium
Listen: Real World Nutrition Episode 32 Powerful Potassium
Read: High Blood Pressure Risk Factors
Listen: Real World Nutrition Episode 33 High Blood Pressure Risk Factors
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Did you know:
About one-third of the food produced globally is lost or wasted each year.
The average American family spends over $1800 annually on wasted food.
About 25% of the food wasted globally could feed the undernourished people in the world.
Approximately 8% of greenhouse gas emissions annually are from food loss and food waste.
Learn the difference between food loss and food waste and what you can do to help minimize food waste in your home.
Read: Stop Food Waste
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Why Avoid Soy? Soy is an excellent plant-based protein, including soy milk, soybeans, edamame, tofu, and even soy protein supplements.
So why does soy cause controversy?
Whether it is suggesting that we choose cow’s milk or soy milk over the other milk alternatives or indicating that it is okay to eat a soy-based veggie burger or eat tofu, some people cannot get it out fast enough that I am wrong about soy food.
Read: Why Avoid Soy?
Read: So Many Milks - Are They Healthy?
Listen: Real World Nutrition Podcast Episode 6: Are Milk Alternatives a Healthy Option?
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With the Environmental Working Group rereleasing its Dirty Dozen list, I bring you some perspective and the foods that I “always buy organic.”
What are the things you should concern yourself with? The truth might surprise you.
Read: The Dirty Dozen and Chlorine?
Website: SafeFruitsandVeggies.com
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People tell me all the time: I am stressed. I have a lot going on. I am so busy.
They have meetings with me every other week and every appointment, but they have yet to move forward on their nutrition goals because they are stressed, have a lot going on, and are so busy.
When will you not be stressed? When will you no longer have a lot going on? When will you not be busy?
Read: Too Stressed and Too Busy to Eat Healthily – Make Time
Read: Make Tasty Foods at Home
Listen: Real World Nutrition Podcast Episode 78 Make Tasty Foods at Home
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The Real World Nutrition Membership opens in April 2023. Learn more and get your name on the waitlist for the first notification when it opens.
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March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: Make Tasty Foods at Home.
People often tell me they find grabbing food from a restaurant much easier or more convenient.
Whether eating in, taking out, or having it delivered, it IS easy.
And can get costly.
And it can be tiring.
But it doesn’t have to be. Get tips for easy meals and the basic kitchen essentials.
Read: Make Tasty Foods at Home
Free Download Five Essential Freezer Foods (note this changes every couple of months, so if you see this in the future and it is no longer there, you can request it.
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Learn more about The One-Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More.
The Real World Nutrition Membership opens in April 2023. Learn more and get your name on the waitlist for the first notification when it opens.
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March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: Eat a Variety of Foods from All Food Groups.
Why do we recommend foods from all the food groups? Because they have different nutrients and nutrient profiles.
Read: What Food Group Does that Go In?
Listen: Real World Nutrition Podcast Episode 46: What Food Group Does that Go In?
Read: Food Groups vs. Nutrients
Listen: Real World Nutrition Podcast Episode 2 Food Groups vs. Nutrients
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The Real World Nutrition Membership opens in April 2023. Learn more and get your name on the waitlist for the first notification when it opens.
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March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: Stay Nourished and Save Money.
Can you eat healthy on a budget? How can you save money and still make healthier choices?
Read: Stay Nourished and Save Money
Read: See a Registered Dietitian Nutritionist (RDN)
Learn more about The Real World Nutrition Challenge coming March 20-24, 2023:
Free Download Five Essential Freezer Foods (note this changes every couple of months, so if you see this in the future and it is no longer there, you can request it.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
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March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: See a Registered Dietitian Nutritionist (RDN).
What is the difference between a dietitian, a nutritionist, and a registered dietitian nutritionist?
What can they do for you? Why not just ask your doctor for information?
Read: See a Registered Dietitian Nutritionist (RDN)
Learn more about The Real World Nutrition Challenge coming March 20-24, 2023:
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March is National Nutrition Month®, so to kick off National Nutrition Month®, eat with the environment in mind.
It would be great to do it with every meal – but not everyone thinks about this.
This episode includes five tips to help you eat with the environment in mind.
Read: Eat with the Environment In Mind
Listen: Episode 3: Fresh, Frozen, or Canned
Read: Is Fresh the Best?
Listen: Episode 9: The Truth About Organic Food
Read: Should I Buy Organic
Free Download for Heart Healthy Foods Infographic (not this changes every couple of months, so if you see this in the future and it is no longer there, you can request it.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
Cookbook: The One-Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More
Coming March 220-24, 2023: The Real World Nutrition Challenge
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With February as National Cancer Prevention Month (along with American Heart Month), I cannot ignore one of the leading chronic diseases in the U.S.
Heart disease is the number one killer of both men and women in the U.S. However, cancer is what comes up next.
In today's episode, I give you five foods I tell people to include in their overall eating pattern to reduce the risk of many types of cancer:
Read: Five Foods to Reduce Your Cancer Risk
Read: Heart Disease and Cancer - Many Diseases Under Those Names
Listen: Episode 72: Heart Disease and Cancer - Multiple Diseases
Free Download for February 2023: Heart Healthy Foods Infographic (not this changes every couple of months, so if you see this in the future and it is no longer there, you can request it.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
Cookbook: The One-Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More
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February is American Heart Month. It is also Cancer Prevention Awareness Month.
This week’s episode explains a bit more about what is considered heart disease (there are many things) and that cancer is not just one disease but many.
And an important consideration: you can reduce your risk of getting them.
Read: Heart Disease and Cancer - Many Diseases Under Those Names
Free Download for February 2023: Heart Healthy Foods Infographic (not this changes every couple of months, so if you see this in the future and it is no longer there, you can request it.
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
Cookbook: The One-Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More
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Many things contribute to heart disease and heart health.
Rather than what foods to avoid, which often comes to mind, consider what to add to your overall diet to reduce your risk of heart disease.
Consider adding these foods to your daily (or weekly) routine.
Read: Five Foods for a Healthy Heart
Read: The Health Benefits of Nuts
Read: Omega-3 Fatty Acids - Why Are They Important?
Listen: Real World Nutrition Episode 35: Omega-3 and Omega-6 Fats
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
Cookbook: The One-Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More
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Being a dietitian for over two decades, I guarantee that I have heard all kinds of reasons why people have challenges with healthy living.
Now, I know these are authentic and valid obstacles. I get it.
Learn what the five obstacles are and what you can do to overcome them. Hopefully.
Video: 23 and 1/2 hours: What is the single best thing we can do for our health?
Read: The Case for Meal Planning
Read: Five Ways to Make Healthier Eating Easier
Listen: Real World Nutrition Episode 67: Five Ways to Make Healthier Eating Easier
Read: Five Foods (and Beverages) to Consider Fueling Your Fitness
Listen: Episode 69: Five Foods (and Beverages) to Consider Fueling Your Fitness
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
Cookbook: The One-Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More
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Last week's episode was about fueling fitness and how most people either don’t do it correctly or at all or believe it requires supplements.
So today, I am giving the top five things (foods and beverages) to ensure you properly fuel, and recover from, your fitness.
Read: Five Foods (and Beverages) to Consider Fueling Your Fitness
Listen: Real World Nutrition Episode 68: Fueling Fitness
Read: Fueling Fitness
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
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One of the most significant issues I see when it comes to diet and exercise is that people need to fuel their bodies in preparation for exercise - but they don't.
While doing a 30-45, or even 60-minute run or lifting session, there isn't a need to carbo load, pound protein, or take pre-workout. However, properly fueling will help with a productive workout and feeling like it is easier.
Learn what you can do to help you properly fuel your exercise and have a better workout.
Read: Fueling Fitness
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
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People often find it overwhelming, time-consuming and challenging as they start to eat healthier.
But it doesn’t have to be. This episode includes five ways to make eating healthier easier.
And don’t worry - you don’t have to adopt all five immediately. Take small steps.
Read: Five Ways to Make Healthier Eating Easier
Cookbook: The One-Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More
Read: The Truth About Organic Food
Listens: Real World Nutrition Podcast Episode 9: The Truth About Organic Food
Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook
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Five Things To Stop (or Minimize) in 2023 and Beyond
Episode 65 included five things to start in 2023 and beyond.
January often brings forward a list of don’ts or eliminate such as alcohol or sugar, or “carbs.”
So, here is the list of things to consider stopping or eliminating in 2023.
Read: Five Things To Stop (or Minimize) in 2023 and Beyond
Read: Five Things To Start (or Continue) For Optimal Health in 2023 and Beyond
Listen: Real World Nutrition Episode 65: Five Things to Start in 2023 and Beyond
Read: More Than A Number on the Scale
Read: The Myth of the Perfect Diet
Listen: Real World Nutrition Episode 25: The Number on the Scale and the Perfect Diet
Read: Muscle Weighs More Than Fat, Right?
Listen: Real World Nutrition Episode 18: Does Muscle Really Weigh More Than Fat?
Read: Snacking Smart
Listen: Real World Nutrition Espidoe 42: Snacking Smart
Read: The Myth of 21 Days
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Five Things To Start (or Continue) For Optimal Health in 2023 and Beyond
With the new year around the corner and yet another list of resolutions (think goals, not resolutions) for a healthier life, today is a list of the top five things you can do now and for life to help ensure a healthier life.
And you may think this is nothing “new” here. Of course, it isn’t, but oddly, this comes up perennially, so why not repeat it?
Read: Five Things To Start (or Continue) For Optimal Health in 2023 and Beyond
Read: Think Goals, Not Resolutions
Listen: RWN Episode 64 Think Goals, Not Resolutions
Read: Food Groups vs. Nutrients
Listen: RWN Episode 2: Food Groups vs. Nutrients
Read: What Counts as Water?
Listen: RWN Episode 5: Water and Fluids - How Much Do You Need?
Read: The Health Benefits of Nuts
Read: Omega-3 Fatty Acids - Why are they important?
Listen: RWN Episode 35: Omega 3 and Omega 6 Fats
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With the new year comes the inevitable talk of resolutions. Do you make resolutions? Do you keep them? Do you even bother? What is the big thing about January and the new year? The fresh start? First, I encourage people to make goals rather than resolutions. And make these goals SMART.
Read more: Think Goals Not Resolutions
Listen: Does Muscle Really Weigh More Than Fat?
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Stop the Cheating Mindset! I often say, “eating is not cheating.” It is the title of my signature webinar. And, sometimes, people think it means something different than my intent.
Many times, people tell me that they have a CHEAT DAY. And others may be even more proud to tell me they only have a CHEAT MEAL. I am not a fan of this word or this idea regarding food.
Read more: Stop the Cheating Mindset
Real World Nutrition Membership launches January 2, 2023 - learn more about it, what is in it for you and join today to get started now. Use code: RWNFOUNDR through December 20 for $100 off your monthly membership
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This is the sixth of six special episodes for the holiday season 2022. These are extra episodes dropping on Tuesday in addition to the regular Friday episode.
This sixth episode addresses eating through the holidays and a mindset shift that can help with not letting it get out of hand.
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When choosing a non-wheat flour to bake with, are there healthier options? It depends on how “healthier” is defined. And it isn’t always a 1:1 swap.
Read more: Healthier Flour Alternatives
Listen: Real World Nutrition Which Fats and Oils to Bake With
Register today for the webinar in December 2022: Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
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This is the fifth of six special episodes for the holiday season 2022. These are extra episodes dropping on Tuesday in addition to the regular Friday episode.
This fifth episode addresses eating through the holidays and a mindset shift that can help with not letting it get out of hand.
Register today for the webinar in December 2022; Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
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Is there better or healthier fat to bake with? With baking season here, I address whether there is a healthier or better fat to use in your baking.
Read more: Which Fat is Best for Baking?
Read more: Is Coconut Oil a Healthy Fat?
Listen: Real World Nutrition Is Coconut Oil a Healthy Fat?
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
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This is the fourth of six special episodes for the holiday season 2022. These are extra episodes dropping on Tuesday in addition to the regular Friday episode.
This fourth episode is addressing eating what you love and enjoying food without guilt. It is okay to eat what you love. Any day of the week.
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
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This is part 7 of a series about sugar with today covering the topic of detoxing from sugar. It this an “addictive” substance that one needs to “detox” from.
Sugar is not a drug or a toxin - or is it?
Read more: Do You Need a Sugar Detox?
Listen: Real World Nutrition Carbohydrates vs Sugar (part 1 of this series)
Listen: Real World Nutrition Natural vs. Added Sugars (part 2 in this series)
Listen: Real World Nutrition Healthier Sugar Alternatives (part 3 in this series)
Listen: Real World Nutrition Types of Added Sugars (part 4 in this series)
Listen: Real World Nutrition Low-Calorie Sweeteners (part 5 in this series)
Listen: Real World Nutrition What Are Sugar Alcohols? (part 6 in this series)
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
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This is the third of six special episodes for the holiday season 2022. These are extra episodes dropping on Tuesday in addition to the regular Friday episode.
This third episode is addressing your immune system and how you eat and regular exercise can help or hinder a healthy immune system.
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
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This is part 6 of a series about sugar with today covering sugar alcohols. What are they? What foods have them? How can we see if they are in our foods? And, are there negative consequences of consuming sugar alcohol? For some people, potentially yes.
Read more: What Are Sugar Alcohols?
Listen: Real World Nutrition Carbohydrates vs Sugar (part 1 of this series)
Listen: Real World Nutrition Natural vs. Added Sugars (part 2 in this series)
Listen: Real World Nutrition Healthier Sugar Alternatives (part 3 in this series)
Listen: Real World Nutrition Types of Added Sugars (part 4 in this series)
Listen: Real World Nutrition Low-Calorie Sweeteners (part 5 in this series)
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
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This is the second of six special episodes for the holiday season 2022. These are extra episodes dropping on Tuesday in addition to the regular Friday episode
This second episode is addressing stress and how it affects your health overall. Stress can have a negative impact on your health and increase your risk of getting sick.
What can you do to minimize this?
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
Learn more about the Real World Nutrition Membership. Get $50 off your membership rate through the end of 2022 using the code: PODCAST22
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This is part 5 of a series about sugar with today covering some of the low-calorie sweeteners - also called non-nutritive sweeteners or “artificial” sweeteners.
These are some of the more “feared” things in our food - but should we fear them? This episode covers four “tabletop” sweeteners and whether you should have concerns about them.
Read more: The Low-Down on Low-Calorie Sweeteners
Read more: What are the Types of Added Sugars?
Read more: Natural vs Added Sugar Sugars
Read more: Nutrition Facts Panel - including Carbohydrates and Added Sugars
Listen: Real World Nutrition Carbohydrates vs Sugar (part 1 of this series)
Listen: Real World Nutrition Natural vs. Added Sugars (part 2 in this series)
Listen: Real World Nutrition Healthier Sugar Alternatives (part 3 in this series)
Listen: Real World Nutrition Types of Added Sugars (part 4 in this series)
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
Learn more about the Real World Nutrition Membership. Get $50 off your membership rate through the end of 2022 using the code: PODCAST22
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This is the first of six special episodes for the holiday season 2022. These are extra episodes dropping on Tuesday in addition to the regular Friday episode
This first episode is addressing your self-care during this time of year (and always), and I provide a nutrition tip with an actionable item and a fitness tip with an actionable item.
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
Learn more about the Real World Nutrition Membership. Get $50 off your membership rate through the end of 2022 using the code: PODCAST22
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This is part 4 of a series about sugar - with today covering various aliases of added sugars and how to distinguish between added sugar and naturally occurring sugar.
And, sugar has more than 60 aliases - you might be getting some added sugar because it is going by a different name in some foods.
What are the various sugar aliases and how do you find them?
Read more: What are the Types of Added Sugars?
Read more: Natural vs Added Sugar Sugars
Read more: Nutrition Facts Panel - including Carbohydrates and Added Sugars
Listen: Real World Nutrition Carbohydrates vs Sugar (part 1 of this series)
Listen: Real World Nutrition Natural vs. Added Sugars (part 2 in this series)
Listen: Real World Nutrition Healthier Sugar Alternatives (part 3 in this series)
Register today for the webinar in December 2022, Eating is Not Cheating. Get all the details on dates, times, and how to register at EatingIsNotCheating.com.
Learn more about the Real World Nutrition Membership. Get $50 off your membership rate through the end of 2022 using the code: PODCAST22
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This is part 3 of a series about sugar - with today covering perceived healthier sugar alternatives.
When people refer to sugar, they think of or refer to white granulated table sugar.
And people will often assume or mistakenly think that if they use a sugar alternative – such as honey or agave nectar- they are making a healthier choice or something more “natural.”
But are any of these healthier alternatives to white sugar?
Let’s take a look at the facts.
Read more: Healthier Sugar Alternatives
Listen: Real World Nutrition Carbohydrates vs Sugar (part 1 of this series)
Listen: Real World Nutrition Natural vs. Added Sugars (part 2 in this series)
Read more: Nutrition Facts Panel: Fats, Cholesterol, Carbohydrates, and Protein
Learn more about the Real World Nutrition Membership. Get $50 off your membership rate through the end of 2022 using the code: PODCAST22
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This is part 2 of a series about sugar - with today covering natural vs added sugars
The Dietary Guidelines for Americans have included recommendations to reduce added sugars in our diets for several years.
It recommends choosing an eating pattern low in added sugars - limiting added sugars to less than 10% of calories per day for ages two and older and avoiding added sugars for infants and toddlers.
Now the key phrase here is ADDED sugars.
So, how can you determine the difference between natural vs added sugars in food? Listen to find out.
Read more: Natural vs. Added Sugars
Listen: Real World Nutrition Carbohydrates vs Sugar (part 1 of this series)
Read more: Nutrition Facts Panel: Fats, Cholesterol, Carbohydrates, and Protein
Learn more about the Real World Nutrition Membership. Get $50 off your membership rate through the end of 2022 using the code: PODCAST22
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This is part 1 of a series about sugar - starting with carbohydrates vs sugar.
Sugar in the form of glucose is THE fuel for the brain, the fuel for all our cells, and the fuel for our muscles. So, when people make a blanket statement such as “sugar feeds cancer cells,” that is true, but only because sugar feeds ALL cells in the body.
Get the scoop on carbohydrates vs sugar, a mini biochemistry lesson on sugars, and the difference between carbohydrates and sugar, and simple vs complex carbohydrates.
Read more: Carbohydrates vs Sugar
Read more: Food Groups vs Nutrients
Listen: Food Groups vs Nutrients
Read the series on the Food Labels starting here.
Learn more about the Real World Nutrition Membership. Get $50 off your membership rate through the end of 2022 using the code: PODCAST22
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Vitamin B?
Something I see (and hear) is referring to “vitamin B” as a single nutrient.
I am not getting enough “vitamin B.”
I need more “vitamin B.”
This food is a good source of “vitamin B.”
If you know even a bit about vitamins, you probably already know that there is more than one B vitamin.
There are eight, and some have more than one name.
But do you need to supplement them - or are you doing okay?
Read more: Vitamin B?
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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Have you ever said or thought this: Nutritionists are constantly changing their minds?
If people are allowed to change their minds, and dietitians are human, aren’t they given the same freedom as other humans?
The field of nutrition, a science, is supposed to have the answers and never be allowed to deviate from the original recommendation or supposed solutions from the start.
Nutrition is a science with biology, chemistry, anatomy, physiology, and biochemistry components.
So, like many science fields, there is still a lot to learn and understand.
Recommendations aren’t changed on a whim - I guarantee it.
Read more: Why Do Nutrition Recommendations Keep Changing? https://www.shelleyrael.com/blog/nutrition-science
And about those eggs.
Listen: Real World Nutrition podcast episode 38: Is it okay to eat eggs?
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Have you ever found yourself judging food choices?
The food choices of others?
Your own food choices?
Both?
This isn’t just observing what other people are eating but also commenting on their choices, either in your head or out loud.
In today’s episode, I address why we should not shame people about their food choices and even consider how we judge our choices.
Read more: Stop Judging Peoples' Food Choices https://www.shelleyrael.com/blog/judgement-food
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For this 50th episode, I have a different type of episode. I share a bit about where the content ideas come from, some of the things I have seen in my more than 20-year career, and how I serve people.
Sign up for the newsletter to get information on upcoming programs and updates:
Blogs: https://www.shelleyrael.com/blog
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Submit Your Top Nutrition Questions: https://forms.gle/BUG4ZnSRJQifyrp36
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Have you heard of IV therapy?
IV therapy is getting intravenous fluids outside a medical or hospital setting for therapeutic use and not for medical "need."
But recently, it seems like it is advertised a lot more. So what is it and is it beneficial>
Anyone who's ever been to the hospital, emergency department, or urgent care (or even seen this sort of thing on television) knows that an IV is a common way for the medical staff to deliver medications and assist with overall hydration.
IV therapy is available outside of this setting for apparently healthy people at medical spas, wellness centers, and even in your own home (not self-administered, but someone coming to your home to administer it).
Read More: Do You Need IV Therapy? https://www.shelleyrael.com/blog/iv-therapy
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Are you familiar with the term “clean eating” and what it means?
There is no official definition of clean eating.
Many "diets" or ways of eating are flexible, and the approach varies based on the individual. However, people generally consider "clean eating" as eating foods in their most natural state possible. At least, that's what I've gleaned from individuals and a search for this term on the internet.
The term "clean eating" is so vague it is difficult to quantify what it is AND if this is a healthier way to eat.
And based on these definitions and my experience, I find people who claim that they "eat clean" don't do it all the time. And will have a long list of exceptions.
I take a look are the various iterations of clean eating and whether it is healthier and sustainable.
Read More: What is Clean Eating? https://www.shelleyrael.com/blog/clean-eating
Read More: Break This Rule https://www.shelleyrael.com/blog/break-this-rule
Listen: Real World Nutrition Episode 17: In you can pronounce it, should you still eat it? https://www.shelleyrael.com/rwn-podcast/ep17
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For many years, I’ve heard people spouting the benefits of coconut oil. There are all kinds of claims related to coconut oil and how it can prevent heart disease, treat Alzheimer’s disease, is antibacterial and antimicrobial, and can treat cancer. Even help hormone balance and cure diabetes? And help with hair and skin.
Coconut oil is the best oil under the sun, and we should buy it by the bucketful. Or should we?
Read More: Is Coconut Oil a Healthy Fat? The link includes links to Alzhiemer’s Association, American Heart Association, American Diabetes Associate, and American Cancer Society as mentioned in the podcast.
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I was recently in a discussion group when someone asked, “when did corn become a grain?”
Many people may be confused by this and other food group classifications. So it is telling when a dietitian asks this question.
You see, not all foods fit nicely into one specific food group. Some foods don’t fit into the classic five food groups that we have today. And that is OK.
Learn more about these foods and what we do about them.
Read More: What Food Group Does that Go In?
Read More: Food Groups vs Nutrients
Listen: Real World Nutrition Episode 2: Food Groups vs Nutrients
Read More: Protein - A Nutrient and a Food Group
Listen: Real World Nutrition Episode 27: Protein - A Nutrient and a Food Group
Read More: Are Olives a Healthy Food?
Read More: So Many Milks - Are they Healthy?
Listen: Real World Nutrition Episode 6: Are Milk Alternatives a Healthy Option?
Read More: Alcohol In Moderation
Listen: Real World Nutrition Episode 10: Alcohol In Moderation
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Show Notes:
Episode 45: How Much Protein Do You Need?
In last week's episode (44), I addressed the many sources of protein, and that protein is found in nearly all food groups.
While most people don’t have difficulty getting adequate protein, there are two things I do see:
They don’t realize they are getting enough because they don’t know that it comes from so many food sources.
They aren’t eating it correctly.
So how much do you need? And what is the “right” way to eat protein?
Read More: How Much Protein Do You Need?
Listen: Real World Nutrition: Revisiting Protein
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What are sources of protein? Besides meat?
It is not uncommon for people to think of only meat, which I am using as a term for any animal flesh that includes fish, poultry, and red meats.
But they are not the only source of protein in the diet. And even if someone doesn’t eat meat every day, likely, they are still getting enough protein.
Read More: What are sources of protein in the diet? https://www.shelleyrael.com/blog/protein-sources
Read More: Protein: A Nutrient and a Food Group https://www.shelleyrael.com/blog/protein-nutrient-food-group
Listen: Real World Nutrition Protein: A Food Group and a Nutrient https://www.shelleyrael.com/rwn-podcast/ep27
Read More: Plant-Based vs Vegetarian: What’s the Difference? https://www.shelleyrael.com/blog/plant-based-vegetarian
Listen: Real World Nutrition Plant-Based vs Vegetarian Diets https://www.shelleyrael.com/rwn-podcast/ep15
Read: So Many Milks - Are They Healthy? https://www.shelleyrael.com/blog/so-many-milks
Listen: Are Milk Alternatives a Healthy Option? https://www.shelleyrael.com/rwn-podcast/ep6
Read: Beyond Impossible Meat https://www.shelleyrael.com/blog/plant-meat
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The health halo is this belief that food, product, or brand is superior for various reasons. It is often due to due to marketing and word-of-mouth. I find it is often related to assumptions by a consumer based on a lack of knowledge.
Is there anything wrong with this? Maybe. What is the harm if one assumes that organic peanut butter cups are healthier? Perhaps nothing unless someone decides that they can now eat MORE of them? But that isn’t harmful, just potentially unhealthy.
Read More: Health Halo - Don’t Be Misled https://www.shelleyrael.com/blog/health-halo
Read More: The Truth About Organic Food https://www.shelleyrael.com/blog/organic
Listen: Real World Nutrition The Truth About Organic Food https://www.shelleyrael.com/rwn-podcast/ep9
Read: So Many Milks - Are They Healthy? https://www.shelleyrael.com/blog/so-many-milks
Listen: Are Milk Alternatives a Healthy Option? https://www.shelleyrael.com/rwn-podcast/ep6
Read: Beyond Impossible Meat https://www.shelleyrael.com/blog/plant-meat
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Were you ever told that you couldn’t or shouldn’t have a snack because it will “spoil your appetite”? Unfortunately, many people still have the mindset that we shouldn’t snack. I often tell people to include one or two snacks during their day. The “problem” isn’t that we snack, but what we choose to have as a snack.
Learn the why, why, how, and what for healthy snack options to help minimize overeating and get the foods you need.
Snack suggestions are also included.
Read More: Snacking Smart https://www.shelleyrael.com/blog/snack
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This episode is a bit different this week. This isn’t so much educational or informative. It is more of a thought-provoking question for consideration.
Despite what people may assume, weight loss is not the only thing that I address with clients. I share what I do with you in this podcast.
And the question is, when it comes to weight loss, what is the magic of the ten pounds. Why are 10 pounds the number that comes up most often?
Read More: The Magic of Ten Pounds https://www.shelleyrael.com/blog/ten-pounds
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Much like eggs, the labels on chicken are misleading. Usually, the information is entirely accurate but still misleading.
Like eggs, chicken has similar claims such as free-range, no antibiotics – ever, natural, no hormones, no steroids, vegetarian-fed, non-GMO, gluten-free, minimally processed, etc. It is exhausting sometimes.
Are there some you should pay attention to and others you can ignore? Totally.
Read More: Chicken Labels - What You Should Know https://www.shelleyrael.com/blog/chicken-labels
Listen: Real World Nutrition Episode 38: Eggs - Are They Okay? https://www.shelleyrael.com/rwn-podcast/ep38
Listen: Real World Nutrition Episode 37: Hormones In Your Food https://www.shelleyrael.com/rwn-podcast/ep37
Listen: Real World Nutrition Episode 36: Antibiotics In Your Food https://www.shelleyrael.com/rwn-podcast/ep36
Read More: Deconstructing Food Labels - Tricky Front of the Package Claims https://www.shelleyrael.com/blog/labels-misleading
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Episode 39: Egg Labels - What to Know
Eggs have some of the more misleading labels you may find on the market.
When I say misleading, they tell the truth – but they are not always telling the whole truth.
Some things you may see on the egg cartons when promoting eggs are all-natural, free-range, no hormones or no added hormones, no antibiotics, cage-free, and free-range. Oh, and there is an idea that brown eggs are healthier than white eggs.
But what most people don’t realize is that pretty much all these labels can be on any carton of eggs. So these terms don’t have much meaning, and I explain why in this week's episode.
Read More: Egg Labels - What You Should Know https://www.shelleyrael.com/blog/egg-labels
Read More: Is It Okay to Eat Eggs? https://www.shelleyrael.com/blog/eggs
Listen: Real World Nutrition Episode 38: Eggs - Are They Okay? https://www.shelleyrael.com/rwn-podcast/ep38
Read More: Hormones In Your Food https://www.shelleyrael.com/blog/hormones-food
Listen: Real World Nutrition Episode 37: Hormones In Your Food https://www.shelleyrael.com/rwn-podcast/ep37
Read More: Antibiotics In Your Food? Not Likely https://www.shelleyrael.com/blog/antibiotics
Listen: Real World Nutrition Episode 36: Antibiotics In Your Food https://www.shelleyrael.com/rwn-podcast/ep36
Read More: The Truth About Organic Food https://www.shelleyrael.com/blog/organic
Listen: Real World Nutrition Episode 9: The Truth About Organic Food https://www.shelleyrael.com/rwn-podcast/ep9
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Many people still remember when eggs were a diet "disaster" long ago. Then, the message was we should avoid or limit eggs because they contain so much cholesterol and are bad for your heart.
We now know that demonizing eggs was a gross error, and they have significant benefits to our overall health, providing several essential nutrients.
Here is the low-down on eggs now (and for the past couple of decades) – they are NOT harmful, off-limits, and you don't need to throw out the yolk. That is where a lot of the essential nutrients are.
Read More: Is It Okay to Eat Eggs? https://www.shelleyrael.com/blog/eggs
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Hormones In Your Food? Absolutely
Two things people often talk about when it comes to some foods: antibiotics and hormones.
Now when it comes to hormones, there is a LOT of misinformation.
I’ve heard people state as fact (even though it is not) that kids are going through puberty at an earlier age now (compared to past generations) because of the “hormones in milk.” Never mind that hormones have always been in milk. Always.
People will say that chickens are “pumped full of hormones,” so they are bigger now than in past generations. They aren’t.
While on the other hand, I often get how to eat to “balance hormones.”
What are hormones? And what foods have hormones, and which ones will affect us?
Read more: Hormones In Your Food? Absolutely. https://www.shelleyrael.com/blog/hormones-food
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Antibiotics in Your Food? Not likely.
So many people will talk about antibiotics in food.
They will complain about antibiotics in some types of milk, egg, chicken, and meats.
But how prolific are they? Why use antibiotics in animal foods?
And do you really need to worry about them in your food?
Not likely.
Read More: Are Antibiotics In Your Food? Not Likely https://www.shelleyrael.com/blog/antibiotics
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Most people are aware of omega-3 fats, but don’t know much more than that they “need to eat salmon.”
And others don’t even know about omega-6 fats.
Why do we need these fats, why are they important, and do we need to supplement them?
Read more: Omega-6 Fats - The Other Important Fat https://www.shelleyrael.com/blog/omega-6
Read more: Omega-3 Fatty Acids - Why are they Important? https://www.shelleyrael.com/blog/omega-3
Which Fish is Rich in Omega-3s - Seafood Nutrition https://www.seafoodnutrition.org/wp-content/uploads/2018/04/Omega-3-Chart.pdf
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Many people grew up knowing about the four tastes: sweet, sour, bitter, and salty. But did you know about the fifth taste?
It has always been there along with the other four, but most people still don’t know about this fifth one.
Most of us can identify something sweet (sugar), sour (lemon), bitter (coffee), and salty (salt). But, the fifth taste is more challenging to describe.
It may be because people don’t realize it is there even though they have had this taste for their entire lives.
Savory, otherwise referred to as umami, is the Japanese word meaning “essence of deliciousness.”
Read more: Who’s Umami? https://www.shelleyrael.com/blog/umami
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So many people have high blood pressure and do not know it. And even people who may be aware of their elevated blood pressure may not think it is serious.
I have measured many people's blood pressure, and when I would report to them, their numbers were above normal, and they needed to watch it or get it checked; I was often told, “oh, that is my normal.”
Some medical conditions, such as diabetes, can increase the risk of high blood pressure, but there are steps to reduce risk by changing what is in our control.
There are risk factors out of our control, such as family history and age. But we can still do many things to reduce this risk in other ways.
Read more: High Blood Pressure Risk Factors https://www.shelleyrael.com/blog/blood-pressure
Read more: Powerful Potassium https://www.shelleyrael.com/blog/potassium
Listen: Real World Nutrition Episode 32 Powerful Potassium https://www.shelleyrael.com/rwn-podcast/ep32
Read more: Alcohol Guidelines https://www.shelleyrael.com/blog/alcohol-guidelines
Listen: Real World Nutrition Episode 10 Alcohol in Moderation and More: https://www.shelleyrael.com/rwn-podcast/ep10
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We hear a lot about sodium. We get too much, and we need to cut back; processed foods and restaurant foods are high in sodium. The Dietary Guidelines for Americans 2020-2025 recommend that we limit “Sodium—Less than 2,300 milligrams per day—and even less for children younger than age 14.”
Unfortunately, more Americans who need to are not following these guidelines. Americans eat on average about 3,400 mg of sodium per day. (And reviewing many food records/logs, I see much higher numbers regularly. One teaspoon of salt contains 2,340 mg of sodium. But this isn’t about sodium. Potassium is the nutrient that can help balance sodium in the body – when we get too much, and the mineral that many of us don’t get enough is potassium.
Again, the Dietary Guidelines for Americans 2020-2025 state, “Current inadequate intake of nutrient-dense foods and beverages across food groups has resulted in underconsumption of some nutrients and dietary components. Calcium, potassium, dietary fiber, and vitamin D are considered dietary components of public health concern for the general U.S. population because low intakes are associated with health concerns.”
Read more: Powerful Potassium https://www.shelleyrael.com/blog/potassium
Read more: Dietary Guidelines for Americans https://www.dietaryguidelines.gov/
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People often tell me the eat vegan because it is healthier.
Many people assume that just because they are not eating animal-based foods, it automatically makes their diet better or healthier.
Not necessarily.
One of the first things I ask when a client tells me they are going or eating vegetarian of any type is “why”?
Now, this may sound judgy, but it isn’t.
As a dietitian, it is helpful to get the perspective of the client and their reason. Health reasons, ethical reasons, trends, a boyfriend/girlfriend is vegetarian – the reasons vary as much as the person.
This way, I can understand how “strict” they are or get help with their mindset.
Read more: Is Going Vegan Healthier? https://www.shelleyrael.com/blog/vegan
Listen: Real World Nutrition Podcast Episode 15: Plant-Based vs. Vegetarian https://www.shelleyrael.com/rwn-podcast/ep15
Read more: Plant-Based vs. Vegetarian - What’s the Difference? https://www.shelleyrael.com/blog/plant-based-vegetarian
Listen: Real World Nutrition Podcast Episode 6: Are Milk Alternatives a Healthy Option? https://www.shelleyrael.com/rwn-podcast/ep6
Read more: So Many Milks - Are they Healthy? https://www.shelleyrael.com/blog/so-many-milks
Read more: Beyond Impossible Meat https://www.shelleyrael.com/blog/plant-meat
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While the definition of “clean” eating varies by the person saying the phrase, the one thing that often comes up when I ask people their interpretation of clean eating is “I wash my fruits and veggie.” Good choice.
Another thing that people will bring up is the infamous Dirty Dozen list. This “dirty dozen” is the list of foods that the Environmental Working Group (EWG) comes up with that suggest we should “always” buy organic.
Read more: Ignore the Dirty Dozen https://www.shelleyrael.com/blog/dirty
Read more: The Truth About Organic Food https://www.shelleyrael.com/blog/organic
Listen: Real World Nutrition Podcast Episode 19: The Truth About Organic Food https://www.shelleyrael.com/rwn-podcast/ep9
Safe Fruits and Veggies Pesticide Residue Calculator https://www.safefruitsandveggies.com/pesticide-residue-calculator/
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For Earth Day the topic is how we can reduce food waste.
It is estimated that a family of four loses $1,500 in uneaten food each year (in the United States).
And much of this food waste is food purchased for preparation and consumption but not. This means it is the food we are tossing out ourselves.
What can we do? I give some tips in this episode.
Read more: What Can You Do to Reduce Food Waste? https://www.shelleyrael.com/blog/food-waste
Read more: Eat, Keep, or Toss? https://www.shelleyrael.com/blog/eat-keep-toss
Listen: Episode 11 Real World Nutrition Podcast Eat, Keep, or Toss? https://www.shelleyrael.com/rwn-podcast/ep11
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We No Longer Live Among Pyramids – And We Haven’t For A While Now
So many people I interact with still talking about the Food Guide Pyramid. But this food icon retired back in 2011 with the MyPlate icon.
So, stop talking pyramids and find balance with and on your MyPlate.
See the MyPlate food icon: https://www.myplate.gov/
Read more: Protein: No Longer Living Among the Pyramids https://www.shelleyrael.com/blog/plate-not-pyramid
Read more: Protein: A Nutrient and a Food Group https://www.shelleyrael.com/blog/protein-nutrient-food-group
Read more: So Many Milks https://www.shelleyrael.com/blog/so-many-milks
Listen: Episode 6 Real World Nutrition Podcast Are Milk Alternative a Healthy Option? https://www.shelleyrael.com/rwn-podcast/ep6
Listen: Episode 27 Real World Nutrition Podcast Protein - A Nutrient and a Food Group https://www.shelleyrael.com/rwn-podcast/ep27
Upcoming Webinar EatingIsNotCheating.com
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One of the more considerable challenges in conversation about nutrition is when people classify nutrients as a food group.
For example, when people refer to carbs and how bad they think they are and believe they shouldn’t eat them. I am surprised that people think we should not eat any fruits, vegetables, or beans?
Because carbs are a nutrient. And the nutrient carbohydrates include fiber, starch, and various sugars.
I promise this episode is about protein, but I do need to give some background, so hang in there.
Read more: Protein: A Nutrient and a Food Group https://www.shelleyrael.com/blog/protein-nutrient-food-group
Read more: Food Groups vs Nutrients https://www.shelleyrael.com/blog/food-groups-vs-nutrients
Listen: Episode 2 Real World Nutrition Podcast Food Groups vs Nutrients https://www.shelleyrael.com/rwn-podcast/ep2
Listen: Episode 4 Should You Avoid Carbs? Can You? https://www.shelleyrael.com/rwn-podcast/ep4
Upcoming Webinar EatingIsNotCheating.com
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When people reach out to me, I often get those who want to lose weight - sometimes it is “ten pounds” sometimes more. But I also have to ask what else they want for their health. It isn’t always about the number on the scale.
And other people will ask me, “what is the perfect diet” to accomplish many health goals.
In this episode, I address both of these things - what numbers to really pay attention to, and what is the diet to reach these various goals.
The Number on the Scale: https://www.shelleyrael.com/blog/scale
The Myth of the Perfect Diet: https://www.shelleyrael.com/blog/perfect-diet
Blood Pressure Risk Factors: https://www.shelleyrael.com/blog/blood-pressure
Diabetes Risk Factors: https://www.shelleyrael.com/blog/diabetes
What Are You Doing to Help Your Heart: https://www.shelleyrael.com/blog/heart
Diet, Weight Loss, and the Dietitian: https://www.shelleyrael.com/blog/diet-weight-loss-and-the-dietitian
Alcohol Guidelines: https://www.shelleyrael.com/blog/alcohol-guidelines
Upcoming Webinar EatingIsNotCheating.com
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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Hunger or Habit
Today’s episode poses the question that many people have difficulty answering: are you eating out of habit or hunger?
Hunger, habit, appetite, and all the things that can trigger us to eat.
Read more: Hunger or Habit?
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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This episode covers five foods that are not as healthy as you may think they are.
With so many foods in the market and people wanting to make healthier choices, I need to call out some foods.
There are confusing labels and marketing suggesting that some foods are healthier options and “good for you”, but are they really. Not always.
Listen to learn my top five foods that people think are healthier when they aren’t really.
Read more:
Are These Foods Healthy?
Real World Nutrition Episode 6: Are Milk Alternatives a Healthy Option?
Article: So Many “Milks” - Are They Healthy?
Article: Peanut Butter = Perfect Food
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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Spring is around the corner and people may be considering some drastic or extreme ways to lose weight or just have some downright misinformation.
Does eating at night cause weight gain? Will eating fruit with your meal cause food to ferment in your gut and cause weight gain? Do you need to cut out “white” foods?
I address these and more in this week's episode.
Read more:
Wanting to Lose Weight for Good? Five Myths Busted https://www.shelleyrael.com/blog/wanting-to-lose-weight-for-good
Real World Nutrition Episode 4: Should You Avoid Carbs? Can you? https://www.shelleyrael.com/rwn-podcast/ep4
Real World Nutrition Episode 13: Mindset About Weight Loss? https://www.shelleyrael.com/rwn-podcast/ep13
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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Every restaurant seems to have a fish special this time of year, especially on Fridays.
Now, I must address an issue that presents itself more often than I’d like: fish can be healthy, but not when it is fried.
We do recommend people include fish in their diet regularly. Today’s episode discussed that these fish sandwich options are not healthier choices and not really part of the recommendations of getting more fish.
While it may seem obvious to some people, I do explain why this isn’t always the case.
Read more:
The Season of Fried Fish Fridays www.shelleyrael.com/blog/fried-fish
Mercury in Fish Chart: Advice About Eating Fish https://www.fda.gov/food/consumers/advice-about-eating-fish
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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So many people will talk about “macros” and how they can fit into their overall diet. And then comes the question, “what exactly are macros?”
In this episode, I explain what they are, do a lot of math, and discuss whether we should count them, how we can make them fit into the diet in precise amounts - and which foods will do it.
Read more:
Counting Macros? What Are They Anyway? https://www.shelleyrael.com/blog/counting-macros
Macros Are Back - And We Still Aren’t Counting Them https://www.shelleyrael.com/blog/macros
Prior episodes mentioned in this episode include:
Episode 2: Nutrients vs Food Groups https://www.shelleyrael.com/rwn-podcast/ep2
Episode 4: Should You Avoid Carbs? Can You? https://www.shelleyrael.com/rwn-podcast/ep4
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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February is American Heart Month. Heart Month happens every year because here is the thing: people tend to think of how to help their heart AFTER a cardiac episode. And they come to me or seek our help on what can they do to improve their health AFTER the issue is already there?
But we can do things each day to reduce the risk of getting some form of heart disease before a visit to the emergency department or the surgery or the medications.
If you haven’t heard, heart disease is the number one killer of men and women in the U.S. In addition, according to the CDC, half of the U.S. adult population has high blood pressure or unhealthy cholesterol levels.
And while people will ignore things or bring up the cost, copays, and so much more, there are many things that we can do to reduce our collective risk for heart disease that doesn’t cost anything: LIFESTYLE.
I break down lifestyle factors and specific foods to ADD to your diet to help your heart.
Read more here: https://www.shelleyrael.com/blog/heart
Episode 15: Plant-Based vs Vegetarian Diets https://www.shelleyrael.com/rwn-podcast/ep15
Episode 10: Alcohol in Moderation and More https://www.shelleyrael.com/rwn-podcast/ep10
Blog Post: How Big Is Your Gut? BMI and Waist Circumference https://www.shelleyrael.com/blog/waist-circumference-bmi
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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Should you follow this Food and Grocery Store Rule to Shop the Perimeter? Maybe not.
While this sounds like a good idea, there are plenty of healthy options in the aisle and plenty of not-so-healthy options on the perimeter.
I break it down in today’s episode and you can read more here: https://www.shelleyrael.com/blog/grocery-store-rule-shop-the-perimeter
Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact
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Does muscle weigh more than fat? No, it does not.
You have probably heard this and may have even said it. In your life: "muscle weighs more than fat."
NOT true.
People will argue with me about this, I get push-back on this, and you may have already skipped this episode because you know I am wrong. But I am not.
I break it down in today’s episode and you can read more here: https://www.shelleyrael.com/blog/muscle-weighs-more-than-fat
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Break this Rule: If you can’t pronounce it, don’t eat it
If you can’t pronounce it, you can still go ahead and eat it most of the time.
One of the more ridiculous “food rules” I have seen is “if you can’t pronounce it, don’t eat it.”
Just because someone cannot pronounce something doesn’t mean it is “bad” or unhealthy.
There are lots of things we need to eat regularly that most people have difficulty pronouncing.
Read more here: Break This Rule https://www.shelleyrael.com/blog/break-this-rule
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One of the things I hear is that people think that grains are wholly unnecessary in the diet. Lots of things are entirely unnecessary, like wine, potato chips, and caramel. That doesn’t mean that we throw them out entirely unless you are a heretic.
The big difference between the grains and the wine, potato chips, and caramel is their nutrients. Grains, especially whole grains, have a lot of nutrients and not just “carbs.”
Read more in this article, Go With (Whole) Grains: https://www.shelleyrael.com/blog/go-with-grains
Recipes using various grains from around the world, Oldways: https://oldwayspt.org/recipes
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Last week’s episode mentioned plant-based eating and I realized I did not yet have an episode on this topic after all. So, here it is.
What is “plant-based” eating and how is it different from vegetarianism? Good question. In today’s episode, I go over plant-based eating, how I define it, and how others I encountered approach it. And how is this term really different from someone who is vegetarian. Not much.
Read more in this article: https://www.shelleyrael.com/blog/plant-based-vegetarian
Links for some of the food icons of the past:
USDA Basic 7 from the 1943-1955: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:USDA_-_Basic_7_Food_Groups.jpg
Basic 4 food groups was 1956-1992 - no specific icon.
The Food Guide Pyramid introduced in 1992: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:USDA_Food_Pyramid.gif
Take two of the Food Guide Pyramid updated in 2005: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:MyPyramidFood.svg
The MyPlate was introduced in 2011: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:USDA_MyPlate_green.svg
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Many people set goals for the new year to lose weight, eat healthier, or start the latest trending diet, including lists of foods to cut out or avoid. This year consider an approach different from a temporary diet or short-term program by doing something for more than a few weeks while also improving health and weight.
While there is nothing wrong with a diet for a couple of weeks or 30 days, dietary changes that will positively impact weight and overall health require eating better well past a month of restrictions.
Try this approach: focus on foods to add to your overall diet, long-term, and not on what foods to cut out. By adding healthier foods for us, we will eat fewer not-so-healthy foods.
Read more about Foods to Add To Your Diet: https://www.shelleyrael.com/blog/add-foods
And whoops, I said there was a podcast episode about plant-based eating, but not yet! Here is an article about that, and maybe a soon to be recorded podcast episode: https://www.shelleyrael.com/blog/plant-based-vegetarian
Learn more about whole grains in this article, Go With Whole Grains: https://www.shelleyrael.com/blog/go-with-grains
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As we start the new year, and before starting the fasting, cleanse, latest trendy or temporary way of eating, think about more long-term ways of eating. Losing weight is easy - people do it all the time. Keeping it off is hard - that is where mindset changes are important.
Read more about how Losing Weight is Easy. Keeping It Off Is Hard. https://www.shelleyrael.com/blog/losing-weight-is-easy-keeping-it-off-is-hard
Learn More About the Upcoming Good Food, Bad Food Virtual Workshop on Jan 5: https://www.shelleyrael.com/events
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Why do we feel the need to wait until the first of the year, first of the month, or first of the week to “get back on track” or start eating better?
We can “course correct” any time and today I address how it makes sense to do it right away rather than wait.
Learn More About the Upcoming Good Food, Bad Food Virtual Workshop on Jan 5: https://www.shelleyrael.com/events
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Ever wonder about those dates on food packages such as Sell-By, Use-By, and Best-By? They are not terms representing safety or even food expiration. And what about leftovers - how long are they good for?
In today’s episode, I go over what these dates mean and when to toss prepared foods to reduce your risk of foodborne illness.
Learn more about when it is safe to Eat, Keep, or Toss: https://www.shelleyrael.com/blog/eat-keep-toss
Find the USDA Food Keeper App: https://www.foodsafety.gov/keep-food-safe/foodkeeper-app
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What is meant by alcohol in “moderation”? Alcohol in moderation is one of the few things precisely defined. But, unfortunately, moderation is one of those words with some ambiguity to it. It means something different depending on the subject, person, and pre-existing habits.
In today’s episode, I go over what moderation means, the guidelines for alcohol consumption, and what is “one-drink”?
Learn more about Alcohol in Moderation and the Guidelines for Consumption: https://www.shelleyrael.com/blog/alcohol-guidelines
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Many people talk about organic food and choose this because it is healthier. But is this really the case? I speak the truth, as always, in today’s episode.
Learn more about the Truth About Organic Food https://www.shelleyrael.com/blog/organic
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Moving from Mindless to Mindful Eating
Have you heard these terms: mindless eating and mindful eating? Even if you knew of these terms, you might not know the meanings or the absolute difference.
In today’s episode, I cover the differences, the consequences, and what we can do to move from mindless to more mindful eating.
Learn more about Mindless Eating and Mindful Eating https://www.shelleyrael.com/blog/mindless-eating-and-mindful-eating
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Here in the U.S. Thanksgiving is this coming week. While traditions vary by family and region, I do cover common things that I have observed over the years and FIVE tips to help you make good choices. Enjoy - and don’t deprive yourself. Happy Thanksgiving.
Learn more:
Sweet Potatoes: Yes, or No? And they aren’t YAMS: https://www.shelleyrael.com/blog/sweet-potatoes
Big Bad Potatoes: https://www.shelleyrael.com/blog/potatoes
The Truth About Tryptophan: https://www.shelleyrael.com/blog/turkey-and-tryptophan
Additional blogs:
Holiday Dinner Guests and Diet Restrictions: https://www.shelleyrael.com/blog/diet-restriction
Cranberries - Good for You Year-Round: https://www.shelleyrael.com/blog/cranberries
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With the surge milk alternatives in the refrigerator section of the grocery store, which is the best? Are they all nutritionally equal? Many people are surprised to learn what is NOT in their favorite dairy alternative and how many other ingredients are in there. Take a listen, and then take a look at what is in your fridge.
And learn more also learn more in this blog post, So Many Milks - Are They Healthy? https://www.shelleyrael.com/blog/so-many-milks
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People will ask me all the time for the formula to calculate their water intake. Or, they tell me they drink a gallon or more of water every day? Is this really necessary?
In today’s episode, I cover what counts, how much you need, and how to personalize it to you.
And learn more also learn more in this blog post, What Counts as Water? https://www.shelleyrael.com/blog/what-counts-as-water
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You hear it all the time and you may even say it: “I am eating low carb”, “I cut carbs”, or “I don’t eat carbs.”
But can you really avoid carbs? Should you?
Carbohydrates are not a food group, but a nutrient essential for human health and it is in a lot more foods than people realize.
Learn the truth about whether carbs “make you fat” and more in today’s episode.
See the Real World Nutrition podcast, episode 2 Food Groups vs Nutrients
And learn more also learn more in this blog post: https://www.shelleyrael.com/blog/food-groups-vs-nutrients
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Sometimes you will hear that “fresh is best,” referring to fruits and vegetables. But is this true? Aren’t canned foods processed? And frozen foods have fewer nutrients, right?
When I tell people to eat more fruits and vegetables, I encourage various colors, whether fresh, frozen, or canned.
You can also learn more in this blog post:
https://www.shelleyrael.com/blog/is-fresh-the-best
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While people often use some of the information interchangeably, these are two different things. Nutrients are what our body needs to survive and food groups are general classifications of foods So carbohydrates are a nutrient and not a food group.
In this episode, I go into the details and distinction of what nutrients and what are food groups. And which nutrients are found in which food groups.
You can also learn more in this blog post:
https://www.shelleyrael.com/blog/food-groups-vs-nutrients
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Welcome to the Real World Nutrition Podcast by Shelley A. Rael, MS RDN LD - Subscribe to get new episodes each week automatically.
Episode 1 Show Notes:
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Welcome to the Real World Nutrition Podcast by Shelley A. Rael, MS RDN LD - Subscribe to get new episodes each week automatically.
Episode 1 Show Notes:
Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
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