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Eat, Live, Be Well - Nutrition

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Eat, Live, Be Well - Nutrition

Shelley A. Rael, MS, RDN, LD, Registered Dietitian Nutritionist promoting Real World Nutrition. Healthy Sustainable Habits, Eat for Energy, Feel Great

Registered Dietitian Nutritionist (RDN), Nutrition Services, Virtual Programs.

07/24/2025

Wine and cheese pairing isn’t just tradition; there’s real chemistry behind why it works. The fat and protein in cheese can soften the tannins in wine, cutting bitterness and making the wine taste smoother. That’s why a sharp cheese might work well with a bold red wine. It’s not random; it’s balance.
But let’s step back: you don’t have to know the science to enjoy wine and cheese. You don’t need a reason to eat something that tastes good. Enjoying your food, even when it’s not nutrient-packed, doesn’t cancel out the rest of your day or week.
This combo can be part of your overall routine, not something to overthink or feel conflicted about.

07/22/2025

Have you ever hesitated to buy certain fruits or vegetables because they were on the “Dirty Dozen” list?
I hear this a lot, and I get it, no one wants to eat pesticides. But the Dirty Dozen list often creates fear without context, and worse, it can discourage people from eating fruits and vegetables altogether.
In this week’s episode of the Real World Nutrition Podcast, I break down what the Dirty Dozen means, how produce is tested, and why it’s okay to choose conventionally grown produce. I explain why the list may be misleading and how the benefits of eating more fruits and vegetables far outweigh the potential risks of pesticide residue.
If you’ve ever felt unsure in the produce aisle, this episode is for you. Let’s get the facts, not the fear.
🎧 Listen to Episode 198 here: https://www.shelleyrael.com/rwn-podcast/ep198
Or look for Real World Nutrition Podcast Episode 198: “Should You Worry About the Dirty Dozen?” wherever you get podcasts

07/21/2025

We all know the phrase “junk food,” but what does that even mean?
It’s a term filled with judgment. Chips, cookies, soda, fast food? None of these are inherently “junk.” They’re just food. Food that you might not eat daily, but can still enjoy as part of a well-rounded, real-world way of eating.
In my practice, we use the term “sometimes foods.” These are foods that might not offer the same nutrients as fruits or veggies, but they do offer pleasure, culture, convenience, and satisfaction.
Health is not about feeling guilty about food or adopting an all-or-nothing mentality.
It is about the overall pattern. If you’re enjoying a treat today, you don’t need to “earn” it or “make up” for it later.
You’re not bad. You didn’t fail. You just ate something you enjoy. That’s allowed.

07/19/2025

When did self-care become something we had to “earn”?
For many women, especially, there’s guilt tied to resting, saying no, or doing something for ourselves. But here’s the truth: Self-care isn’t selfish, it’s essential.
In this week’s post, I’m reframing what self-care means and why it’s more than an occasional spa day. It’s the foundation of long-term health and well-being.
I walk through:
✨Why self-care is so hard (and the guilt that comes with it)
✨How chronic stress and lack of self-care affect your health
✨How to identify your version of self-care
✨20 meaningful ideas that don’t require a big budget or time
Plus, journal prompts to help you move from contemplation to consistent action.
Whether you’ve been neglecting your own needs or want permission to care for yourself unapologetically, this post is for you. Self-Care Without Guilt
📖 https://www.shelleyrael.com/blog/12-simple-actions-self-care

07/18/2025

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.

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

07/17/2025

Let’s talk about one of the most underestimated pillars of health: SLEEP.
We think of it as passive, but your body is busy during sleep, balancing hormones, supporting your metabolism, clearing out brain waste, and repairing systems you’ve used all day.
If you’re feeling foggy, moody, or just dragging through your days, your sleep might be the missing link.
In this week’s blog, I share why sleep is essential for metabolism, brain health, and hormone regulation, especially as we move through midlife. Plus, I include 10 simple strategies to improve sleep quality—even if you can’t add more hours to your night.
No guilt. No judgment. Just realistic ways to feel better.
Check, Sleep: Your Secret Weapon for Health & Longevity here:
👉 https://www.shelleyrael.com/blog/12-simple-actions-sleep

07/15/2025

In Episode 197 of the Real World Nutrition podcast, I talk about the benefits of seasonal eating, especially in the warmer months.
✔️ Better taste
✔️ More nutrients
✔️ Lower cost
✔️ Easier hydration
✔️ Natural support for digestion, energy, and mood
I also share practical ways to use summer produce (without needing to become a gourmet chef), and what to do if you’re up to your ears in garden extras. Spoiler: You don’t have to eat it all yourself. 🥒
🎧 Listen to “Seasonal Eating: The Power of Summer Produce” at https://www.shelleyrael.com/rwn-podcast/ep197 or your favorite podcast app.

07/14/2025

Today is a Monday that might not feel like a clean slate. The world feels noisy, life is moving fast, and maybe you’re feeling stuck in the middle of it all. You’re not alone in this.
Sometimes wellness is a green smoothie and a yoga class. But other times, it’s simply taking your medication, drinking some water, and answering one email before logging off early.
Health isn’t just physical. It’s emotional, it’s mental, and it’s social. If you’re overwhelmed, start where you are—one grounding moment, one nourishing meal, one deep breath at a time.
This week doesn’t need to be exceptional to be meaningful. What matters is that you stay connected to you. Rest is not a reward. It’s a need. So is joy. So is softness.
Let’s move through this week with gentleness, not urgency. Let’s aim for presence, not perfection.

07/12/2025

Let’s talk stress—not just the kind that ruins your day, but the kind that slowly affects your hormones, metabolism, and how you age over time. 😬
In my latest blog, I break down how the body responds to stress (hint: it’s not just “in your head”), why chronic stress is so damaging, and how even things like intense workouts or skipping meals can make things worse, not better.
We’re not aiming for a “stress-free” life (because that doesn’t exist). Instead, I offer 10 realistic ways to manage daily stress—even if your calendar feels out of control.
These aren’t spa-day tips—they’re everyday, doable actions that support your well-being long-term.
Ready to learn how to support your health without overhauling your life?
Read, Stress Management: The Hidden Key to Aging Well, here:
👉 https://www.shelleyrael.com/blog/12-simple-actions-stress

07/11/2025

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

07/10/2025

more than that.
In my latest blog, I explore how different types of movement—strength, cardio, and flexibility—all play a vital role in our long-term health. This is the ninth post in my series on practical steps to feel stronger, healthier, and more vibrant for the long haul.
This post helps you:
✅ Understand why “getting toned” means building strength
✅ Learn how cardio helps with energy and heart health
✅ Appreciate how flexibility keeps us functional and independent
Best of all? You don’t need to join a gym or overhaul your life. I share 10 easy ways to get moving without adding stress to your schedule.
Whether you’re just getting started or looking to keep your routine fresh, this post is for you.
👉 Read Movement: Keeping Your Body Strong for the Long Haul here: https://www.shelleyrael.com/blog/12-simple-actions-movement

07/08/2025

Let’s talk about moderation. Not the vague “just eat in moderation” advice, but what it looks like in the real world.
In the latest podcast episode, I delve into what it truly means to savor summer treats like ice cream, hot dogs, and chips without guilt or regret.
Spoiler alert: Moderation is not about saying no to fun foods. It’s about stepping out of that all-or-nothing mindset and learning to trust your body and your choices.
Whether it’s one treat or one weekend of less-than-perfect meals, you don’t need to start over. You’re not off track. You’re living life.
🎧 Tune in to Episode 196 of the Real World Nutrition podcast: Hot Dogs, Ice Cream & Real-Life Moderation
👉 https://www.shelleyrael.com/rwn-podcast/ep196 or look for Real World Nutrition with Shelley A. Rael on your favorite podcast app

Address

Albuquerque, NM

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 12pm

Telephone

+15053730407

Website

https://www.ShelleyRael.com/

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Ready to ditch dieting and start eating?

Award-winning Registered Dietitian Nutritionist (RDN) – speaker, writer, and consultant with over 20 years’ experience helping hundreds of people lose weight without deprivation or rules.

Creator of the F.A.S.T.™ Program that incorporates Food acceptance, Accountability, Support, and Transformation to help people lose weight for good with mindset shifts about food and dieting.

Moderator and founder of the Real Word Nutrition Facebook Group helping you navigate eating healthier in the real world. Join the conversation.

Watch my free on-demand webinar Eating Is Not Cheating at EatingIsNotCheating.com