Real World Nutrition

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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