Real World Nutrition

Black Tea vs Green Tea: Health Benefits Compared to Coffee

Black tea or green tea—which one is better for your health? This episode breaks down what the research actually shows about tea, including its antioxidant properties, impact on heart health, energy benefits, and the differences in caffeine content compared to coffee. Plus, what matters most if you’re choosing tea for health benefits.

Diet Trends, Food Fear, and Food Freedom

From keto to intermittent fasting to plant-based diets, it feels like diet trends never stop evolving. But do these diets really hold the answers to better health, or are they just recycling old ideas with new names? In this episode, we explore the truth about diet trends, why so many foods are labeled “bad,” and how fear-based messages about food are hurting more than helping. Learn how to cut through the confusion, stop labeling foods, and focus on consistent eating patterns that actually support long-term health.

Superfoods, Clean Eating, and Why Labels Don’t Help

“Superfoods” and “clean eating” sound like the fast track to better health, but do they really mean anything? In this episode, we break down what’s hype and what’s fact, how these terms can fuel guilt or confusion, and what actually matters for a balanced diet.

Episode 201: Wellness Without the Hype: What Actually Works

This episode explores the true meaning of wellness and breaks down what truly helps you feel better in the long term versus what merely appears good on social media. Wellness isn’t a juice cleanse, a supplement, or a quick fix. It’s consistent action over time. Tune in for five realistic ways to build wellness into your day, and hear why some trends aren’t worth your energy.

Episode 200: Decoding Food Ingredients: What’s Really in Your Food?

Episode 200: “Decoding Food Ingredients: What’s Really in Your Food?”

 

This episode breaks down the most common food ingredients and additives on U.S. labels—what they are, why they’re used, and what’s actually worth paying attention to. Plus, a quick comparison to European ingredient standards.

Episode 199: Health Halo Hype: When Food Swaps Miss the Point

Is removing artificial dyes or switching sugars making food healthier—or just better marketed? This episode breaks down the “health halo” effect and why ingredient swaps often miss the bigger picture. It also explores the deeper issue of food insecurity and why access to nutritious food matters more than cosmetic food changes. From misunderstood ingredients to misguided food trends, the focus shifts to what truly impacts public health.

Episode 198: Should You Worry About the Dirty Dozen

Every year, the Dirty Dozen list shows up like clockwork, stirring up fears about pesticide exposure from conventionally grown fruits and vegetables. But is this list really giving you the whole picture? In this episode, I revisit the Dirty Dozen—what it is, where it comes from, and most importantly, what it doesn’t tell you.

 

I discuss the facts behind pesticide residue levels, why the list can be misleading, and how it contributes to food anxiety, especially among those already trying to eat healthier on a budget. You’ll hear why I don’t recommend using this list to guide your produce choices and how it may cause more harm than good, especially if it makes someone skip nutritious foods altogether.

 

This episode ties into my blog post, Ignore the Dirty Dozen, where I go even deeper into the numbers and concerns. You don’t need to buy organic to be healthy. You don’t need to fear produce. Let’s bring some balance and facts back to the conversation.

 

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Episode 197: Seasonal Eating: The Power of Summer Produce for Your Health & Plate

Summer produce isn’t just more affordable and flavorful, but it can also benefit your overall health and wellness. In this episode of the Real World Nutrition podcast, Shelley explores the benefits of seasonal eating, particularly during the summer months.

 

From seasonal berries to garden-fresh tomatoes and crisp cucumbers, summer fruits and vegetables are packed with benefits, including hydration, fiber, vitamins, and antioxidants. Shelley shares how these foods support digestion, energy, and even skin health, while making meals more enjoyable and colorful.

 

You’ll get practical ideas for adding seasonal produce to snacks and meals without overthinking it, and tips for managing the excess that sometimes comes from a generous garden harvest. Shelley also highlights how community programs, such as Food is Free or food gleaning services, can help share the abundance and reduce food waste—no green thumb required.

 

If you want to feel more connected to your food, save money, and simply support your health, this episode is your fresh start.

 

Nationwide Map of Gleaning and Food Recovery Organizations to find a resource near you. 

 

Schedule a complimentary 30-minute introductory call today to discover how I can help you achieve your health and wellness goals.

Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Episode 196: Hot Dogs, Ice Cream & Real-Life Moderation: Enjoying Summer Treats Without the Guilt

Summer is the season of sunshine, s’mores, and… stomach-stretching hot dog contests? In this episode of the Real World Nutrition podcast, Shelley breaks down what moderation actually looks like when it comes to enjoying summer treats without succumbing to guilt or overindulging.

While the annual Nathan’s Hot Dog Eating Contest might be the extreme example of indulgence, most of us are just trying to navigate the occasional cookout, spontaneous ice cream stop, or weekend camping trip without throwing our nutrition goals off track. Shelley shares how these fun foods can fit into your life (yes, even with health goals), how to shift the all-or-nothing mindset, and what “real world” moderation truly means.

This episode is full of perspective, common sense, and a touch of humor. So if you’ve ever felt conflicted about that extra scoop or grilled brat, tune in—you’ll come away with practical tools to enjoy your summer meals and treats with confidence.

 

Schedule a complimentary 30-minute introductory call today to discover how I can assist you in achieving your health and wellness objectives.

Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Episode 195: Coffee, Caffeine, and Energy: What Helps, What Hurts

Coffee is one of the most consumed beverages worldwide, but when it comes to energy, there’s a lot of confusion about what actually helps and what might be working against you. In Episode 195 of the Real World Nutrition Podcast, Shelley Rael, Registered Dietitian Nutritionist, breaks down the difference between coffee, caffeine, and energy, and what you should really know about each.

 

Shelley discusses the pros and cons of caffeine, how much is too much, and why “energy” drinks may not provide the kind of energy you actually need. Shelley explains how caffeine works as a central nervous system stimulant and clears up the difference between stimulant energy and the actual energy your body uses (hint: that comes from food, not caffeine). You’ll also learn about caffeine tolerance, side effects of overuse, and when energy drinks can become dangerous.

 

Whether you love your morning brew or reach for an afternoon energy boost, this episode will help you use caffeine wisely to support your health, not drain it.

 

Read More: Coffee Is Okay: How This Daily Habit Actually Supports Your Health June 20, 2025

Read More: Coffee, Caffeine & Energy Drinks: What You Really Need to Know June 28, 2025

 

 

Schedule a complimentary 30-minute introductory call today to discover how I can assist you in achieving your health and wellness objectives.

Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook