Eat, Live, Be Well - Nutrition

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.

The term ultra processed gets tossed around so much that it has lost any real meaning. People use it as a stand-in for u...
11/25/2025

The term ultra processed gets tossed around so much that it has lost any real meaning. People use it as a stand-in for unhealthy, when in reality the NOVA classification system was never designed to be a simple good or bad filter. Most of the foods people eat every single day are processed in some way. Washing, chopping, freezing, grinding, pasteurizing. All processing.
This episode of the Real World Nutrition podcast breaks down what the NOVA categories actually include and why it can be misleading when these categories are used as moral labels. A fortified cereal and a homemade muffin will not fall into the same category even if the cereal offers more nutrients. A bag of frozen vegetables is processed. Canned beans are processed. None of that makes them unbalanced choices.
If you want real clarity on what processing means and why context matters more than buzzwords, this episode does that.
https://www.shelleyrael.com/rwn-podcast/ep216 or look for Real World Nutrition with Shelley A. Rael on your favorite podcast app/platform

I love Thanksgiving food as much as anyone, but I don’t believe in making it a free-for-all or a guilt trip. You don’t h...
11/24/2025

I love Thanksgiving food as much as anyone, but I don’t believe in making it a free-for-all or a guilt trip. You don’t have to “earn” your meal, and you don’t have to “make up” for it later. Just eat what you enjoy, in amounts that feel good, and stop when you’re satisfied.
If you’re not starving, there’s no reason to overdo it. You can always have more later — leftovers are one of the best parts of Thanksgiving anyway. What matters more than tracking every bite or feeling stuffed is enjoying the people around you and being present.
It’s not about being “good” or “bad.” It’s just food. Give yourself permission to enjoy it and to stop when your body says it’s enough. That’s real balance — and it feels a lot better than guilt or restriction ever will.

This time of year, everyone starts talking about sweet potatoes and pomegranates, but they deserve attention beyond the ...
11/22/2025

This time of year, everyone starts talking about sweet potatoes and pomegranates, but they deserve attention beyond the holidays. Sweet potatoes are packed with vitamin A, fiber, and potassium, and they’re available year-round. One of my favorite ways to enjoy them is roasted — not fried. Sweet potato fries sound like a healthy choice, but once they hit the fryer, they’re not much better than regular fries.
And then there’s pomegranates — the most labor-intensive fruit that’s actually worth the effort (or just buy the arils and skip the work). They’re loaded with antioxidants and vitamin C, and they make everything look a little brighter.
Both sweet potatoes and pomegranates offer nutrition and flavor without needing anything fancy. Learn how to use them, what makes them so good for you, and try a few simple recipes.
Sweet Potatoes and Pomegranates: Seasonal Favorites https://www.shelleyrael.com/blog/sweet-potatoes-pomegranates

11/21/2025

Ultra-processed foods get talked about a lot, but most of the conversations skip the basics. This episode breaks down what “processed” actually means, how the NOVA classification system works, why it is controversial, and what matters for real life eating. This is not a fear-based take on food. It offers a grounded, practical look at how food processing affects nutrition, health, and decision-making. Includes examples, common misunderstandings, and take-home points that help people make realistic choices.

I’ve seen a lot of comments lately about SNAP — people wondering why so many still rely on it, or claiming that recipien...
11/20/2025

I’ve seen a lot of comments lately about SNAP — people wondering why so many still rely on it, or claiming that recipients are wasting taxpayer money. The truth is far from that perception.
SNAP users are mostly children, older adults, or people with disabilities. Many who can work, do work. They just don’t earn enough to keep up with rent, bills, and groceries. The average benefit is about $6.70 per person per day. That’s not steak and lobster territory — that’s survival.
We can’t talk about nutrition or healthy eating without talking about social determinants of health. Access, income, education, and transportation all affect what someone can eat. It’s easy to judge from the outside, but compassion goes further.
I’d rather feed a hundred families and risk one person taking advantage than starve many because of a few.
Read the full post: Social Determinants of Health and the Reality Behind SNAP
https://www.shelleyrael.com/blog/social-determinants-health

Food companies know how to get your attention with buzzwords. “Natural.” “Non-GMO.” “Low fat.” “No added sugar.” But do ...
11/18/2025

Food companies know how to get your attention with buzzwords. “Natural.” “Non-GMO.” “Low fat.” “No added sugar.” But do these actually mean anything? Most of the time, not much.
In this week’s Real World Nutrition podcast, I get into the front-of-package claims that sound healthy but can be misleading. “Natural” has no real definition. “Non-GMO” often appears on foods that could never be genetically modified in the first place. And “reduced fat” can mean more sugar and salt to make up for the flavor.
If you’re tired of being confused by food packaging, this episode will help you spot red flags and know what’s worth your attention.
🎧 Listen to Episode 215: “Deconstructing Food Labels – Marketing, Misleading Claims, and Red Flags”: https://www.shelleyrael.com/rwn-podcast/ep215
Or find it wherever you get your podcasts, including Spotify and Apple Podcasts.

There are six weeks left in the year. It’s not over, and it’s not too late to take care of yourself. You don’t have to w...
11/17/2025

There are six weeks left in the year. It’s not over, and it’s not too late to take care of yourself. You don’t have to wait for the calendar to reset to make progress.
Focus on what you can do right now — small steps that add up. Maybe it’s moving more, preparing meals instead of ordering out, or setting a bedtime that actually lets you rest.
Don’t underestimate how much can change in six weeks when you stay consistent. It’s not about doing everything perfectly or following a new plan. It’s about paying attention to what helps you feel and function better.
This is still your time. Use it intentionally.

I’ve seen the latest wave of people claiming raw milk is “better” or “healthier” than pasteurized milk. Let’s be honest:...
11/15/2025

I’ve seen the latest wave of people claiming raw milk is “better” or “healthier” than pasteurized milk.
Let’s be honest: it’s not. Raw milk is simply unpasteurized milk, and pasteurization isn’t some big-government plot. It’s a proven process that makes milk safe by killing bacteria that can cause serious illness.
The supposed benefits of raw milk don’t stand up to science. Pasteurization doesn’t destroy nutrients or enzymes your body needs. The minor nutrient differences are insignificant compared to the potential risks. And if someone tells you they drink raw milk but “boil it first,” that’s even worse for nutrient loss than pasteurization.
Pasteurized milk must meet strict safety and quality standards. It’s tested for antibiotic residue, fortified with vitamin D, and homogenized for consistency. Raw milk, on the other hand, is a foodborne illness waiting to happen.
Read Raw Milk: Risks and Realities, here: https://www.shelleyrael.com/blog/raw-milk-risks

I’ve taught sports nutrition for more than a decade, and every semester, my students are surprised to learn how loosely ...
11/14/2025

I’ve taught sports nutrition for more than a decade, and every semester, my students are surprised to learn how loosely supplements are regulated. The law that covers them—DSHEA of 1994—basically lets supplements hit the shelves without any proof they work or are even safe.
Meanwhile, social media is flooded with influencers telling people which supplements to buy while sharing affiliate links that earn them a cut. Many of them are NOT required to prove what they’re selling does anything at all.
The irony? Some of these same people accuse healthcare professionals of being “bought” by big pharma, yet they’re the ones making money off fear and hype.
And, just so you know? The FTC requires paid or sponsored content to be disclosed, but it’s not always clear.
My advice: use common sense and skepticism. Real health education won’t fit into a viral soundbite.
Read Dietary Supplements and Affiliate Links here: https://www.shelleyrael.com/blog/affiliate-links

11/14/2025

Explore how front-of-package food labels use marketing language to influence choices. Learn which claims are regulated, which are misleading, and how to identify red flags when reading labels.
Part two of a two-part series that makes sense of the information on your food labels.

Food labels can be helpful, but they can also be incredibly misleading. Most people don’t realize that what’s required o...
11/11/2025

Food labels can be helpful, but they can also be incredibly misleading. Most people don’t realize that what’s required on a food label by law is just the basics — name, ingredients, allergens, and Nutrition Facts. The rest of what you see? That’s marketing.
In this week’s Real World Nutrition podcast, I dig into what’s actually regulated and what’s just there to make a product look better than it is.
“Natural,” “no added sugar,” “light,” “low carb” — these terms can sound great, but without understanding what they mean (or don’t mean), it’s easy to be misled.
If you want to make informed choices instead of falling for clever packaging, give this episode a listen.
You can find Real World Nutrition with Shelley A. Rael at https://www.shelleyrael.com/rwn-podcast/ep214 or wherever you get your podcasts, including Spotify and Apple Podcasts.

As we get close to wrapping up the year, I like to look back and take note of what actually worked for me—and what didn’...
11/10/2025

As we get close to wrapping up the year, I like to look back and take note of what actually worked for me—and what didn’t. Maybe you’ve done the same.
Health habits are often a work in progress. Some weeks go as planned, others don’t. But if you’ve learned what helps you feel your best—whether that’s getting more sleep, eating real food more often, or setting boundaries—you’ve made progress.
This time of year is full of pressure to “finish strong,” but it doesn’t have to be all or nothing. Maybe finishing strong just means showing up for yourself in small, real ways. Reflect, adjust, and carry that forward.

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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