Real World Nutrition

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

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.

 

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

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

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

​​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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Episode 150: Mastering the Grocery Store: Smart Shopping Tips

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

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

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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Episode 147: Debunking Nutrition Myths - Eat Small, Frequent Meals to Boost Metabolism

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

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?

 

The Real World Nutrition Membership is now open through July 31. Learn more and become a member today. 

 

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Episode 145: Debunking Nutrition Myths - You Need Supplements

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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