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.

Mindful drinking is not about cutting alcohol out or rigid rules. It is about awareness. That is the focus of the latest...
12/30/2025

Mindful drinking is not about cutting alcohol out or rigid rules. It is about awareness. That is the focus of the latest episode of the Real World Nutrition podcast.
Alcohol affects more than just how we feel in the moment. It changes appetite signals, lowers inhibition around food choices, disrupts sleep quality, and contributes to hangovers in ways that are often misunderstood. None of that is about willpower. It is physiology.
In this episode, I connect the dots between alcohol and hunger, alcohol and sleep, and the common myths around hangovers. Many of the so-called “cures” people rely on are not supported by how the body actually works. Time, hydration, food, and rest matter more than any trick.
This is not an episode about judgment or restriction. It is about understanding patterns and responses, so choices feel intentional rather than automatic. Alcohol can be part of life without taking over.
If you want a realistic, educational look at mindful drinking, this episode is for you.
Look for Real World Nutrition with Shelley A. Rael on your favorite podcast app/platform.
Or listen here: https://www.shelleyrael.com/rwn-podcast/ep221

This last week of the year is often treated like a countdown. A push to do more or do better before time runs out. That ...
12/29/2025

This last week of the year is often treated like a countdown. A push to do more or do better before time runs out. That approach rarely supports health.
A more effective option is simplicity. Eat meals. Include carbohydrates, protein, and fats. Drink fluids. Go for a walk if it feels good. Sit down and rest if it does not.
There is no health prize for forcing change in the final days of the year. Bodies respond better to consistency than urgency. Patterns over time matter far more than what happens between holidays and January first.
This week can be quiet, steady, and supportive. That is not falling behind. That is how real world health works.

The calendar turning past a holiday does not mean anything needs to be fixed. Eating normally again is not a reset. It i...
12/27/2025

The calendar turning past a holiday does not mean anything needs to be fixed. Eating normally again is not a reset. It is simply a return to routine.
Food choices over the past few days do not define health. Bodies adjust. Metabolism does not shut down. Weight fluctuations happen and often reflect hydration, sodium, and digestion, not fat gain.
Supportive behaviors now are simple and familiar. Regular meals. Adequate fuel. Hydration. Sleep. Gentle movement if it feels good. These actions are effective because they are boring and repeatable.
Health is built through consistency over weeks and months, not through reaction to special occasions. Let the pressure go. Eat well today, not differently.

12/26/2025

Alcohol shows up often during holidays and celebrations, but the habits around drinking do not start or end there. In this episode, we take a realistic look at mindful drinking and what alcohol can teach us about our patterns, physiology, and decision-making.

Topics include how alcohol affects hunger and cravings, why sleep quality suffers after drinking, common hangover myths, and what actually helps with recovery. This is not about judgment or restriction. It is about awareness, education, and understanding how alcohol fits into real life.

This episode pairs with recent blog posts on alcohol and appetite, alcohol and sleep, and hangover myths and facts. Listeners will walk away with practical context and a clearer understanding of how alcohol interacts with the body and daily habits.

If today feels joyful, lean into that. If it feels complicated, that is allowed too. There is no single way today is sup...
12/25/2025

If today feels joyful, lean into that. If it feels complicated, that is allowed too. There is no single way today is supposed to look.
Food is part of a celebration for some and simply fuel for others. Both are fine. Enjoying food does not mean overeating, and stopping when satisfied does not mean missing out. Balance is not about rules. It is about paying attention and trusting yourself.
There is no need to plan a reset or make promises about tomorrow. Health is built over time, not determined by a single calendar date. What matters most today is supporting yourself in ways that feel kind and realistic.
However you are spending the day, enjoy it in your own way. That includes enjoyment, rest, boundaries, and flexibility.

Stress is one of the most common reasons people tell me they cannot focus on their health. And I get it. Stress makes ev...
12/23/2025

Stress is one of the most common reasons people tell me they cannot focus on their health. And I get it. Stress makes everything harder. Eating well, sleeping enough, planning anything beyond the next hour.
In the latest episode of the Real World Nutrition podcast, I talk about why stress feels amplified during the holidays and what is actually happening in the body when stress becomes constant. The fight or flight response does not care whether the threat is real danger or a packed calendar. The response is the same.
We talk about how stress affects appetite, cravings, energy, and sleep, and why waiting for life to slow down before making changes usually backfires. Stress is not going away. It just changes form.
This episode is about protecting your energy in realistic ways. Not doing everything from scratch. Not saying yes to everything. Not aiming for perfection. Just supporting your body and nervous system so stress does not completely run the show.
If stress has been derailing your goals, this episode is for you.
Look for Real World Nutrition with Shelley A. Rael on your favorite podcast platform.
Or listen to Holiday Stress: Why It Happens and What To Do About It here: https://www.shelleyrael.com/rwn-podcast/ep220

This time of year tends to bring a lot of mixed messages about health. Eat everything. Eat nothing. Be relaxed. Be disci...
12/22/2025

This time of year tends to bring a lot of mixed messages about health. Eat everything. Eat nothing. Be relaxed. Be disciplined. None of that is especially helpful. What works better is tuning into what actually supports you.
That might mean eating familiar foods that feel grounding. It might mean planning ahead a little so meals do not get skipped. It might mean choosing rest instead of another obligation. These are not signs of giving up. They are signs of paying attention.
Health does not disappear because life gets busy. It adapts. The habits that matter most are the ones you can keep without stress or guilt. That is what carries you through this season and beyond it.

I get asked about hangovers a lot. From college students to adults well into midlife. And the advice people get is often...
12/20/2025

I get asked about hangovers a lot. From college students to adults well into midlife. And the advice people get is often a mix of myths, half truths, and marketing.
This article breaks down hangover myths vs facts without judgment. Honey shots, clear liquor only, drink order, hydration supplements, hair of the dog, painkillers before bed. What helps, what does not, and why.
The short answer is this. Alcohol affects hydration, sleep, blood sugar, and inflammation. The liver can only metabolize so much alcohol per hour. No product changes that. Time is the main factor.
That does not mean nothing helps. Eating before drinking, pacing intake, hydration, rest, and recovery matter. But there is no hack.
This is educational, not inspirational. Not permission. Just real information so people can make informed choices.
Read Hangover Myths vs Facts: What Actually Helps
https://www.shelleyrael.com/blog/hangover-myths

I hear this all the time. “I want to work on my eating habits, but things are stressful right now.” And that is usually ...
12/19/2025

I hear this all the time. “I want to work on my eating habits, but things are stressful right now.” And that is usually true. The problem is that stress is rarely temporary. The stressors may change, but the pressure often stays.
This blog looks at why stress affects eating, energy, and sleep from a physiological perspective. It explains the fight or flight response, why some people crave higher-fat or higher-sugar foods under stress, and why others lose their appetite altogether. None of this is a lack of discipline. It is how the body responds.
The holidays add another layer with packed schedules, more obligations, and less downtime. That often leads to more convenience meals, skipped meals, or eating on the run. This post is not about doing everything perfectly. It is about finding a balance that actually works when life is busy.
If stress keeps derailing your health goals, this is a good place to start.
Burnout-Proof Holidays: Managing Stress and Protecting Your Energy https://www.shelleyrael.com/blog/holiday-stress

12/19/2025

Holiday stress feels unavoidable, but it is not random, and it is not a personal failure. In this episode, the realities of holiday stress are broken down, including why stress feels amplified this time of year, how the body responds to ongoing pressure, and why waiting for life to “calm down” before making changes rarely works. This conversation covers the physiology of stress, its impact on sleep, appetite, and energy, and what it means to protect your energy during a busy season. Practical, realistic strategies are shared to help manage stress without aiming for perfection or adding more pressure.

Hydration is one of the first habits to slip when the weather gets cold. Most people assume they only need to pay attent...
12/16/2025

Hydration is one of the first habits to slip when the weather gets cold. Most people assume they only need to pay attention to fluids when they are sweating, but winter creates its own set of challenges. Between dry indoor air, extra caffeine, busy holiday schedules, and not feeling as thirsty, it is easy to fall behind without noticing.

In the newest Real World Nutrition episode, I talk through how winter affects hydration needs, what signs to watch for, and simple ways to stay hydrated without making it a full time project. Warm drinks count, foods with high water content count, and small changes through the day make a bigger difference than you might expect.

If you want a realistic approach to hydration that does not involve carrying a gallon jug everywhere, this episode may be helpful.

Look for Real World Nutrition with Shelley A. Rael on your favorite podcast platform.

Listen here: https://www.shelleyrael.com/rwn-podcast/ep219

Most people are familiar with calories and serving sizes, but once you get to fats, cholesterol, carbs, and protein, thi...
12/15/2025

Most people are familiar with calories and serving sizes, but once you get to fats, cholesterol, carbs, and protein, things start to feel a little less clear. Part 2 of my Nutrition Facts label series is all about taking the confusion out of those sections.

I break down how to interpret total fat, why saturated and trans fat matter, and how unsaturated fats fit into the picture even when they are not listed. I also explain why dietary cholesterol is not the major concern it once was for most people. And carbohydrates get their own spotlight because total carbs, fiber, sugar, added sugar, and starch can look like a puzzle if you do not know how they fit together.

This is information you can actually use the next time you shop or compare products. No extremes. No fear based advice. Just clear explanations so the numbers make sense.

Read Nutrition Facts Panel, Part 2: Fats, Cholesterol, Carbohydrates, and Protein here:

https://www.shelleyrael.com/blog/nutrition-facts-macros-2025

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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