Real World Nutrition

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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 Jul 05, 2024

Episode 144: Debunking Nutrition Myths - Organic Foods Are Healthier

Friday Jul 05, 2024

Welcome to Episode 144 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley addresses the myth that organic foods are always healthier. Many believe that choosing organic produce and products guarantees better health, but the reality is more complex.

Shelley explains that while organic foods are grown without certain pesticides and synthetic fertilizers, this doesn’t automatically make them more nutritious. Nutrient content varies widely in organic and conventional foods due to soil quality, farming practices, and crop variety. Studies have shown minimal nutrient differences between organic and conventional foods. For instance, a large review in the Annals of Internal Medicine found comparable nutrient levels.

While organic foods often have lower pesticide residues, the levels in conventional produce are typically within safety limits. Additionally, some organic products can be high in sugar, salt, and unhealthy fats, similar to their conventional counterparts. Shelley provides practical tips on prioritizing organic purchases, focusing on a balanced diet, and making budget-friendly choices.

Tune in to Episode 144 to learn the truth about organic foods and how to make informed decisions for your health.

Reference: Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review

SafeFruitsandVeggies.com

Episode 143: Debunking Nutrition Myths - You Should Only Eat Egg Whites

Friday Jun 28, 2024

Welcome to Episode 143 of the Real World Nutrition podcast! In this episode of our summer series debunking common nutrition myths, Shelley addresses the myth that you should only eat egg whites. Many people avoid egg yolks due to cholesterol and fat content concerns, believing that egg whites are the healthier option. However, this approach overlooks the numerous essential nutrients found in whole eggs.

Shelley explains that while egg yolks do contain cholesterol and fat, they also provide vital nutrients such as vitamin D, vitamin B12, choline, and antioxidants like lutein and zeaxanthin. These nutrients are crucial for the brain, eyes, and overall well-being. Recent studies have shown that dietary cholesterol has minimal impact on blood cholesterol levels for most individuals, debunking the myth that whole eggs are harmful to heart health.

Listeners will learn about the benefits of consuming whole eggs and get practical tips on incorporating them into their diets. Recipes such as classic scrambled eggs with vegetables, egg salad, veggie omelets, hard-boiled eggs, and baked avocado eggs offer delicious ways to enjoy whole eggs. Tune in to Episode 143 to discover why eating the whole egg is a smart choice for your health.

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

Friday Jun 21, 2024

Welcome to Episode 142 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley tackles the myth that eating fat makes you fat. This widespread belief has led many to avoid all dietary fats, but the truth is more nuanced.

Healthy fats, particularly unsaturated fats found in avocados, nuts, seeds, and fish, are crucial for brain health, hormone production, and overall well-being. These fats can even support weight management by keeping you fuller for longer and absorbing vital fat-soluble vitamins.

Shelley highlights the benefits of unsaturated fats and the health risks associated with trans fats and excessive saturated fats. She emphasizes distinguishing between different types of fats and incorporating healthy fats into your diet rather than avoiding them altogether.

Also, get practical tips and delicious recipes to include healthy fats in their meals, such as avocado toast, nut and seed mix, salmon salad, smoothies with chia seeds, and Greek yogurt with flaxseeds. Tune in to Episode 142 to learn why eating fat doesn’t make you fat and how to embrace healthy fats for better health.

Learn about the Real World Nutrition Membership

More blog posts: Real World Nutrition News You Can Use

Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Friday Jun 14, 2024

Episode 141: Debunking Nutrition Myths - You Need a Detox

Friday Jun 14, 2024

Welcome to Episode 141 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley tackles the pervasive myth that you need to detox your body regularly. Detox products, from detox teas to juice cleanses, are marketed as essential for removing toxins and rejuvenating your system. But do you need them?

Shelley explains that your body has highly efficient detoxification systems, primarily the liver and kidneys, which work around the clock to eliminate harmful substances. She highlights scientific evidence showing that these natural processes can handle detoxification without special diets or products. Detoxing, in the medical sense, is reserved for cases of poisoning or substance abuse, not for everyday health maintenance.

Shelley provides practical tips to support your body’s natural detox functions: drink plenty of water, eat a balanced diet rich in fruits, vegetables, and whole grains, exercise regularly, and get sufficient sleep. These habits help your liver and kidneys function optimally, ensuring your body stays clean and healthy without detox diets.

Tune in to learn why you can skip the detox products and focus on maintaining a healthy lifestyle.

Learn about the Real World Nutrition Membership

More blog posts: Real World Nutrition News You Can Use

Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Friday Jun 07, 2024

Episode 140: Debunking Nutrition Myths - Carbs are Bad for You

Friday Jun 07, 2024

In this episode of Real World Nutrition, dive into the popular myth that carbs are bad for you. Many diet trends, like keto and Atkins, promote cutting out carbs for weight loss and better health. But is this beneficial? Get an explanation of how carbohydrates are an essential part of a balanced diet, providing energy for our bodies and brains.

Learn the difference between complex and simple carbs, emphasizing the benefits of whole grains, fruits, and vegetables. These foods are rich in essential vitamins and minerals and provide much-needed fiber that aids digestion, controls blood sugar levels, and lowers cholesterol.

Get the details on how diets rich in these healthy carbs are associated with a lower risk of chronic diseases and get practical tips on incorporating healthy carbs into your daily meals, from a fiber-rich oatmeal breakfast to a balanced quinoa salad for lunch.

Tune in to learn how to make informed decisions about your diet and why you shouldn't fear carbs. Balance is key, this will guide you toward healthier eating habits.

Episodes Referenced:

Listen Episode 2: Food Groups vs. Nutrients

Episode 139: Eating Around Vacations

Friday May 31, 2024

In this episode of Real World Nutrition, Shelley discusses the common cycle of dieting before, during, and after vacations. Learn how to maintain a balanced approach to eating, savor local cuisines, and return to normal habits without guilt. Shelley shares practical tips for enjoying your vacation without food stress and invites listeners to discover a more sustainable way of eating.

Learn about the Real World Nutrition Membership

More blog posts: Real World Nutrition News You Can Use

Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Friday May 24, 2024

Episode 138: Redefining Healthy Weight Beyond the Scale

Friday May 24, 2024

Dive into the multifaceted world of healthy weight assessment. Moving beyond the simplicity of the scale, there are various metrics such as BMI, body composition, and body fat percentage. This episode covers the strengths and limitations of different methods, from skinfold measurements to advanced techniques like hydrostatic weighing and DXA scans. Tune in to discover a personalized approach to understanding and achieving a healthy weight, empowering you to embrace a holistic wellness journey.

Listen: Episode 135: Why Fitness Matters More Than the Number on the Scale

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Learn about the Real World Nutrition Membership

More blog posts: Real World Nutrition News You Can Use

Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Friday May 17, 2024

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

Friday May 17, 2024

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!

Read More: Determining Your Caloric Needs: Understanding the Basics

To calculate your basal metabolic rate using the Mifflin St. Jeor equation, use the calculator provided here.

Learn about the Real World Nutrition Membership

More blog posts: Real World Nutrition News You Can Use

Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Friday May 10, 2024

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

Friday May 10, 2024

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.

Learn about the Real World Nutrition Membership

More blog posts: Real World Nutrition News You Can Use

Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Friday May 03, 2024

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

Friday May 03, 2024

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.

Listen: Real World Nutrition Podcast Episode 18: Does Muscle Really Weigh More Than Fat?

More blog posts: Real World Nutrition News You Can Use

Schedule a free 30-minute introductory call today to learn how I can help you reach 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