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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

15:49

Episode 157: Understanding Egg Labels: Decoding the...

Real World Nutrition ·

2024/10/04

In Episode 157 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by going into the egg section. Shelley explores the often confusing world of egg labels. With terms like ‘cage-free,’ ‘organic,’ ‘pasture-raised,’ and ‘omega-3 enriched,’ it can be challenging to understand what you’re buying and how it aligns with your values. Shelley breaks down the meaning behind the most common egg labels, discussing the differences in hen welfare, nutrition, and

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20:18

Episode 156: Healthy and Sustainable Choices in the...

Real World Nutrition ·

2024/09/27

In Episode 156 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by heading to the back of the store and the meat and seafood aisle. With so many options, knowing how to make healthy and sustainable choices is essential. Shelley breaks down the different types of meats – from red meat and poultry to processed options – and offers tips on choosing leaner cuts and avoiding excess sodium. She also discusses the health benefits of fatty fish like salmon and

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18:33

Episode 155: Navigating the Bread and Bakery Section

Real World Nutrition ·

2024/09/20

In Episode 155 of the Real World Nutrition podcast, Shelley continues the Mastering the Grocery Store series by taking listeners through the grocery store's often confusing bread and bakery section. With so many different options, making the healthiest choice can be difficult. In this episode, Shelley explains the differences between white bread, whole wheat, multigrain, and gluten-free bread and advises on what to look for on nutrition labels. From choosing fiber-rich entire grains to understanding

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11:43

Episode 154: Smart Choices in the Snack Food Aisle:...

Real World Nutrition ·

2024/09/13

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

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15:28

Episode 153: Conquering the Cereal Aisle: Smart...

Real World Nutrition ·

2024/09/06

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

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18:06

Episode 152: Decoding the Dairy Aisle: A...

Real World Nutrition ·

2024/08/30

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

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17:30

Episode 151: Mastering the Produce Section: Expert...

Real World Nutrition ·

2024/08/23

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

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18:23

Episode 150: Mastering the Grocery Store: Smart...

Real World Nutrition ·

2024/08/16

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

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14:47

Episode 149: Debunking Nutrition Myths - Eating After...

Real World Nutrition ·

2024/08/09

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

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15:49

Episode 148: Debunking Nutrition Myths - All Calories...

Real World Nutrition ·

2024/08/02

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

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17:03

Episode 147: Debunking Nutrition Myths - Eat Small,...

Real World Nutrition ·

2024/07/26

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

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22:24

Episode 146: Debunking Nutrition Myths - Gluten-Free...

Real World Nutrition ·

2024/07/19

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

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17:32

Episode 145: Debunking Nutrition Myths - You Need...

Real World Nutrition ·

2024/07/12

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

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16:07

Episode 144: Debunking Nutrition Myths - Organic...

Real World Nutrition ·

2024/07/05

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

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15:54

Episode 143: Debunking Nutrition Myths - You Should...

Real World Nutrition ·

2024/06/28

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

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18:42

Episode 142: Debunking Nutrition Myths - Eating Fat...

Real World Nutrition ·

2024/06/21

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

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18:13

Episode 141: Debunking Nutrition Myths - You Need a...

Real World Nutrition ·

2024/06/14

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

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16:03

Episode 140: Debunking Nutrition Myths - Carbs are...

Real World Nutrition ·

2024/06/07

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

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17:00

Episode 139: Eating Around Vacations

Real World Nutrition ·

2024/05/31

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

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19:01

Episode 138: Redefining Healthy Weight Beyond the Scale

Real World Nutrition ·

2024/05/24

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.Read

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