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 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.

Episode 148: Debunking Nutrition Myths - All Calories Are Created Equal

This episode debunks the myth that all calories are created equal. Learn why the quality of calories matters for your health and discover practical tips for choosing nutrient-dense foods.

Episode 146: Debunking Nutrition Myths - Gluten-Free Diets Are Healthier for Everyone

This week addresses the myth that gluten-free diets are healthier for everyone. Learn why gluten-free diets are necessary for some but not the general population. Discover practical tips for maintaining a balanced diet.

Episode 145: Debunking Nutrition Myths - You Need Supplements

This week focuses on the myth that you need supplements to get all your nutrients. With the supplement industry booming, many believe they can't meet their nutritional needs through food alone. But is this really the case?

Episode 144: Debunking Nutrition Myths - Organic Foods Are Healthier

Let’s debunk the myth that organic foods are always healthier. Discover the truth about organic vs. conventional foods and make informed choices for your diet.

Episode 142: Debunking Nutrition Myths - Eating Fat Makes You Fat

Discover the truth about healthy fats and their essential role in brain health, hormone production, and overall well-being. It isn’t fat that makes you have excess weight or body fat.

Episode 141: Debunking Nutrition Myths - You Need a Detox

Discover the truth about detox diets and cleanses in Episode 141 of Real World Nutrition. Shelley explains why your body doesn't need detox products to stay healthy, highlighting the natural detoxification processes of the liver and kidneys.

Episode 138: Redefining Healthy Weight Beyond the Scale

In this episode of Real World Nutrition, explore the complexities of healthy weight assessment beyond the scale. Learn about BMI, body composition, and personalized approaches for a holistic wellness journey. Tune in for expert insights and practical tips.

Episode 137: The Mystery of Your Calorie Needs - Solved!

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!

Episode 136: Embracing “No Guilt” in Nutrition and Wellness

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.

Episode 135: Why Fitness Matters More than the Numbers on the Scale

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.