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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.

12/01/2025

December 1 hits, and I always think about how much pressure people feel at the end of the year. There is this sense that everything needs to be fixed or perfected before January or that the only option is to give up and start over next month. Neither approach is helpful. The 12 Days of Wellness was created to offer something more reasonable. Short, practical guidance you can actually use during a hectic month.
There is still one month left in the year. That is enough time to make small choices that support your physical and mental well-being. No extreme programs. No complicated routines. Just steady habits that help you get through the holidays without feeling burned out or overwhelmed. If you want something simple to follow, this is a good place to start.
Learn more and sign up for free at 12DaysofWellness.com

11/29/2025

Thanksgiving is done, but this is the time of year when many people feel the most pressure around food. It is not the holiday meal that creates issues. It is the weeks that follow. Office treats, events, leftovers, and family gatherings can pile up fast.
I put together a list of realistic strategies for navigating the rest of the year. Nothing extreme. Nothing meant to take the joy out of the season. Just practical reminders that still work even when the schedule is chaotic. Things like slowing down at meals, checking your hunger before going back for seconds, choosing foods that are worth it, and not eating something just because it is there.
I also added a bonus section on dealing with comments about your food choices, because this happens more often than people admit.
If you want to finish the year feeling steady instead of overwhelmed, you can read Healthy Strategies for the Holiday here:
https://www.shelleyrael.com/blog/thanksgiving-2025

11/28/2025

A practical look at how social determinants of health shape daily choices, especially when it comes to food access and programs like SNAP. This episode breaks down the real barriers people face, the assumptions that keep misinformation alive, and what it actually takes to support long term health in real world conditions.

11/27/2025

Blood sugar is a daily experience, not a niche issue. Most people have had moments of shaky hands, a headache, sudden hunger, or an afternoon crash. That is not always a sign of diabetes. Often it is the result of long gaps between meals, heavy meals eaten too quickly, or too many carbs without enough protein or fiber. These things are easy to adjust once you know what to look for.
Eating roughly every four hours helps prevent the dip that leads to overeating later. Slowing down at meals makes it easier to recognize fullness before going back for more. Starting with vegetables and protein before diving into starches or sweets helps keep blood sugar steadier. There is nothing extreme here. Just practical steps that fit real life.
Anyone can use these tips. They are helpful for people with diabetes, those at risk, and anyone who notices swings in appetite or energy. Get more Practical Tips for Blood Sugar Management here: https://www.shelleyrael.com/blog/blood-sugar-tips

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

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.

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.

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

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.

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.

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

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Tuesday	9am - 5pm
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Friday	9am - 12pm

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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.

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