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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.
Episodes
Friday Mar 04, 2022
Friday Mar 04, 2022
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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Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
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Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Feb 25, 2022
Friday Feb 25, 2022
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
Subscribe to get new episodes each week automatically.
Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Feb 18, 2022
Friday Feb 18, 2022
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
Subscribe to get new episodes each week automatically.
Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Feb 11, 2022
Friday Feb 11, 2022
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
Subscribe to get new episodes each week automatically.
Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Feb 04, 2022
Friday Feb 04, 2022
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
Subscribe to get new episodes each week automatically.
Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Jan 28, 2022
Friday Jan 28, 2022
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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Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Jan 21, 2022
Friday Jan 21, 2022
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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Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Jan 14, 2022
Friday Jan 14, 2022
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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Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Jan 07, 2022
Friday Jan 07, 2022
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
Subscribe to get new episodes each week automatically.
Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael
Friday Dec 31, 2021
Friday Dec 31, 2021
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
Subscribe to get new episodes each week automatically.
Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition
Sign up for my weekly email newsletter: https://www.shelleyrael.com
Form for Show Ideas: https://www.shelleyrael.com/contact
Social Links and More: https://linktr.ee/shelrael