Episode 168: Staying Connected: The Wellness Benefits of Social Connections During the Holidays

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.

Episode 167: Finding Joy in Holiday Eating: A Mindful Approach

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.

Episode 166: Dealing with Holiday Stress in Real Life: Practical Tips to Stay Calm

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.

🎧 Tune in now to Real World Nutrition with Shelley A. Rael on your favorite podcast platform for a stress-less holiday season.

Episode 165: Food Safety 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.

Listen now to Real World Nutrition with Shelley A. Rael on your favorite podcast platform, and make sure your holidays are filled with good food and great health!

Episode 164: Staying Active During the Busy Holiday Season

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.

Tune in to the Real World Nutrition Podcast on Apple Podcasts, Spotify, or wherever you listen to your favorite shows!

Episode 163: Healthy Holiday Eating Without Guilt

Learn how to approach holiday eating without the stress or guilt! In Episode 163 of the Real World Nutrition podcast, Shelley offers practical tips on finding balance with holiday foods, practicing mindful eating, and reframing indulgences. Listen in to discover how to truly enjoy the season without the pressure of sticking to a strict “diet” or worrying about weight gain so you can start the New Year feeling positive about your health and wellness.

Tune in to the Real World Nutrition Podcast on Apple Podcasts, Spotify, or wherever you listen to your favorite shows, and learn to navigate the beverage aisle confidently!

Episode 162: Immune-Boosting Strategies for Cold & Flu Season

In Episode 162 of Real World Nutrition, Shelley tackles immune-boosting myths and realities, especially as we head into cold and flu season. 

While you can’t exactly “boost” your immune system, you can support its strength and resilience to help fight off viruses and other threats. Join Shelley as she talks about the science behind immunity, key foods that play a role, and realistic daily routines for keeping your immune system healthy. She also explores popular supplements, such as vitamin C and zinc, and separates the facts from the myths.

Tune in to the Real World Nutrition Podcast on Apple Podcasts, Spotify, or wherever you listen to your favorite shows, and learn to navigate the beverage aisle confidently!

Episode 161: Navigating the Beverage Aisle: Healthier Drink Choices

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.  

Tune in to the Real World Nutrition Podcast on Apple Podcasts, Spotify, or wherever you listen to your favorite shows, and learn to navigate the beverage aisle confidently!

Episode 160: Stocking Your Pantry for Success: Must-Have Staples for a Balanced Diet

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.

Tune in to the Real World Nutrition Podcast on Apple Podcasts, Spotify, or wherever you listen to your favorite shows, and learn how to create a balanced diet with pantry staples!

Episode 159: Navigating the Canned Goods Aisle: Tips for Healthy and Informed Choices

In Episode 159 of the Real World Nutrition podcast, Shelley A. Rael, Registered Dietitian Nutritionist, explores 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 helps you confidently 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.

Listen now on Apple Podcasts, Spotify, or your favorite podcast platform!

Episode 158: The Frozen Food Aisle: Making Healthy and Convenient Choices

In Episode 158 of the Real World Nutrition podcast, Shelley A. Rael, Registered Dietitian Nutritionist, explores 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.

Episode 157: Understanding Egg Labels: Decoding the Carton for Health and Sustainability

In Episode 157 of the Real World Nutrition podcast, Shelley Rael 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.

Episode 156: Healthy and Sustainable Choices in the Meat and Seafood Aisle

The Mastering the Grocery Store series is now in 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.

Episode 155: Navigating the Bread and Bakery Section

The Mastering the Grocery Store series is now in the bread and bakery section. 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 sharing with listeners how to read nutrition labels, understand serving sizes, and avoid common traps like excessive added sugars and unhealthy fats.

Episode 154: Smart Choices in the Snack Food Aisle: Tips for Healthy Snacking

The Mastering the Grocery Store series heads to the snack 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.

Episode 153: Conquering the Cereal Aisle: Smart Choices for a Healthy Breakfast 

The Mastering the Grocery Store series moves to the cereal aisle. The cereal aisle is filled with colorful boxes and confusing labels, making it difficult to make healthy breakfast choices. Follow simple steps to read cereal labels, identify high-fiber and whole-grain options, reduce sugar intake, and more!

Episode 152: Decoding the Dairy Aisle: A Comprehensive Guide to Dairy and Dairy Alternatives 

The Mastering the Grocery Store series continues this week in the dairy section.

Episode 151: Mastering the Produce Section: Expert Tips for Selecting, Storing, and Enjoying Fresh Fruits and Vegetables

This week, the Mastering the Grocery Store series addresses navigating the produce section like a pro! Get expert tips for selecting fresh fruits and vegetables, proper storage methods to maximize freshness, and how to enjoy seasonal produce for the best flavors and nutrition.

Episode 150: Mastering the Grocery Store: Smart Shopping Tips

This week starts a new series for the Real World Nutrition podcast by exploring 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.

Episode 149: Debunking Nutrition Myths - Eating After 8 PM Cause Weight Gain

This episode debunks the myth that eating after 8 PM causes weight gain. Discover the truth about meal timing, overall calorie intake, and practical tips for healthy late-night snacking.