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PODCAST

Real World Nutrition

Shelley A. Rael, MS RDN LD

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.

health & fitness nutrition

All Episodes

26:39

Episode 177: The Connection Between Nutrition and Mood

Real World Nutrition ·

2025/02/21

In this Real World Nutrition Podcast episode, Registered Dietitian Nutritionist Shelley explores the connection between nutrition and mood. While last week’s episode (176) focused on how emotions influence eating habits, today’s discussion flips the perspective—showing how food impacts neurotransmitters like serotonin and dopamine and affects overall mood.Shelley breaks down the science behind the gut-brain connection, explains how blood sugar fluctuations impact energy and emotions, and offers

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21:51

Episode 176: Emotional Eating and How to Manage It

Real World Nutrition ·

2025/02/14

Do you reach for food when stressed, sad, or overwhelmed? Emotional eating is a typical response to feelings, but it’s not just about food—it’s about how we cope. In this episode of Real World Nutrition, Shelley explores why emotional eating happens, the most common triggers, and how to recognize and manage these patterns.She discusses practical strategies for navigating emotional eating without guilt, including mindful eating, alternative coping mechanisms, and self-compassion techniques. If

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19:59

Episode 175: Beyond Diet: The Non-Food Factors That...

Real World Nutrition ·

2025/02/07

February is American Heart Month, a time to raise awareness about the number ONE cause of death worldwide—heart disease. While diet plays a significant role in heart health, it’s not the whole picture. In Episode 175 of the Real World Nutrition Podcast, Shelley discusses the non-food factors that impact your heart, including stress, sleep, and physical activity.Chronic stress increases blood pressure and inflammation, poor sleep raises cardiovascular risk, and lack of movement weakens the heart

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17:22

Episode 174: Small Changes, Big Health Impacts: Why...

Real World Nutrition ·

2025/01/31

In Episode 174 of the Real World Nutrition Podcast, Shelley explores the idea of “Small Changes, Big Health Impacts,” building on episode 173, discussing the power of accountability in wellness. Many people fail to achieve their health goals because they aim too high and take on too much all at once. This can lead to frustration and burnout, ultimately derailing progress.Shelley dives into why slow and steady wins the race, illustrating how small, intentional steps can lead to significant

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22:58

Episode 173: The Power of Accountability in Wellness

Real World Nutrition ·

2025/01/24

In this Real World Nutrition podcast episode, Shelley explores accountability and its vital role in wellness. Accountability is more than just a buzzword—it’s a powerful tool for staying on track and achieving your health and wellness goals. Whether striving to exercise more, improve your nutrition, or maintain a healthier lifestyle, having the proper accountability structure can make all the difference.Shelley addresses various ways to implement accountability, including accountability buddies,

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21:20

Episode 172: Busting Nutrition Myths for 2025

Real World Nutrition ·

2025/01/17

Are nutrition myths keeping you from reaching your health goals? In episode 172 of the Real World Nutrition podcast, Shelley tackles 9 of the most common myths circulating in 2025. Do you really need a multivitamin every day? Are plant-based milks always healthier than dairy? Does eating late at night cause weight gain? These are just a few questions we’re answering with science-backed information.Shelley also addresses whether egg whites are actually better than whole eggs and busts the myth

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26:15

Episode 171: Breaking Down Fad Diet Myths

Real World Nutrition ·

2025/01/10

Are you tired of fad diets promising quick fixes and impossible results? In Episode 171 of the Real World Nutrition podcast, Registered Dietitian Nutritionist Shelley Rael breaks down the top 5 fad diet myths that continue to mislead people. From the truth about carbs to the dangers of extreme calorie cuts, Shelley explains why these myths persist and how to avoid falling for them.This episode doesn’t just debunk myths—it offers practical tips for focusing on what truly matters for your health

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17:19

Episode 170: 5 Things to Consider for Your Wellness...

Real World Nutrition ·

2025/01/03

Starting a new year often means setting ambitious health and wellness goals, but how can you make sure they are achievable and sustainable? In Episode 170 of the Real World Nutrition podcast, Shelley shares 5 tips to guide you toward your healthiest year.Instead of focusing on restrictions, consider adding nourishing foods to your diet and how daily movement—without punishing workouts—can become a joyful part of your routine. Shelley also debunks common myths, such as exercising on an empty

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16:29

Episode 169: New Year Reset: Setting Realistic Health...

Real World Nutrition ·

2024/12/27

The new year is a time for fresh starts, but let’s focus on setting realistic health goals instead of making fleeting resolutions. Episode 169 of the Real World Nutrition podcast discusses practical strategies for creating meaningful goals that foster lasting wellness habits.Let’s start by reflecting on 2024—what went well, what didn’t, and what needs adjustment or a complete pivot. Then, explore the difference between resolutions and goals, using the SMART framework to set actionable

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18:18

Episode 168: Staying Connected: The Wellness Benefits...

Real World Nutrition ·

2024/12/20

The holidays are a time for togetherness, but they can also bring stress, overwhelming obligations, and feelings of loneliness. In Episode 168 of Real World Nutrition, we’re diving into the powerful role of social connections in overall health and wellness—particularly during this busy time of year.Research consistently shows that staying connected with friends, family, and community can reduce stress, improve mental health, and strengthen your immune system. But how do we prioritize these

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23:08

Episode 167: Finding Joy in Holiday Eating: A Mindful...

Real World Nutrition ·

2024/12/13

The holidays are a time for gathering, celebration, and, yes—delicious food. In Episode 167 of the Real World Nutrition podcast, Shelley focuses on embracing the joy of holiday eating through mindfulness.Discover how to savor traditional family recipes, appreciate cultural holiday foods, and approach seasonal indulgences without guilt. Shelley explains the principles of mindful eating, emphasizing that it’s not about restriction but about enjoying the entire food experience. For social settings

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22:17

Episode 166: Dealing with Holiday Stress in Real...

Real World Nutrition ·

2024/12/06

The holidays can be magical—but they can also be stressful. From packed schedules to family dynamics, it’s easy to feel overwhelmed. Episode 166 of the Real World Nutrition Podcast focuses on practical stress management strategies to help you navigate this busy season.Host Shelley A. Rael reminds listeners that stress isn’t just about what happens to us—it’s how we respond. While we can’t control others or unexpected events, we can control how we approach these challenges. This episode dives

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22:08

Episode 165: Food Safety During the Holidays

Real World Nutrition ·

2024/11/29

Episode 165 of the Real World Nutrition podcast addresses how to keep up your physical activity during the holidays. The holidays are a time for delicious meals and cherished gatherings, but they also increase the risk of foodborne illness. In Episode 165 of the Real World Nutrition Podcast, Shelley is tackling food safety during one of the busiest food seasons.From proper storage techniques to cooking temperatures and cross-contamination prevention, this episode offers actionable tips to keep

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26:48

Episode 164: Staying Active During the Busy Holiday...

Real World Nutrition ·

2024/11/22

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

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14:27

Episode 163: Healthy Holiday Eating Without Guilt

Real World Nutrition ·

2024/11/15

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

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16:20

Episode 162: Immune-Boosting Strategies for Cold &...

Real World Nutrition ·

2024/11/08

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

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20:50

Episode 161: Navigating the Beverage Aisle: Healthier...

Real World Nutrition ·

2024/11/01

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

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19:04

Episode 160: Stocking Your Pantry for Success:...

Real World Nutrition ·

2024/10/25

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

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16:11

Episode 159: Navigating the Canned Goods Aisle: Tips...

Real World Nutrition ·

2024/10/18

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

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15:34

Episode 158: The Frozen Food Aisle: Making Healthy...

Real World Nutrition ·

2024/10/11

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,

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