Episode 187: Fueling Your Fitness – Small Shifts for Sustained Summer Energy

In this episode of the Real World Nutrition podcast, Shelley discusses realistic strategies for maintaining energy and hydration during the summer months. As warmer weather invites more outdoor activity—hikes, bike rides, early morning runs, or lunchtime walks—it’s easy to forget how important it is to fuel and hydrate intentionally. Shelley covers why hydration is more important in the heat, the signs of underhydration, and easy ways to stay on top of fluid intake. She also provides time-of-day-specific tips for fueling before and after physical activity, from pre-work snacks to post-ride recovery meals. Whether planning a weekend adventure or simply moving more throughout the day, this episode offers practical advice to help you feel good and stay energized all summer. It’s not about perfection or rigid schedules – it’s about making small, smart shifts that support your wellness in real life. 🎧Tune in and take some pressure off your summer routine with strategies that work. Schedule a free 30-minute introductory call today to learn how I can help you reach 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

In this episode of the Real World Nutrition Podcast, Shelley explores the connection between our dietary choices and environmental health. Building on the 2025 Earth Day theme, “Our Power, Our Planet,” Shelley discusses the significant impact of food production on greenhouse gas emissions, water usage, and land degradation.   Get practical insights into sustainable eating, including incorporating more plant-based meals, reducing food waste, choosing local and seasonal produce, and more. Shelley also addresses common challenges, such as limited access to sustainable options, and offers solutions to overcome them.   🎧This episode helps individuals to make informed food choices that contribute to a healthier planet, emphasizing that even small changes can lead to significant environmental benefits.   Real World Nutrition blog: Eating for Sustainability: How to Reduce Your Food’s Energy Footprint April 22, 2025 Real World Nutrition blog: Eco-Friendly Eating: Simple Swaps for a More Sustainable Diet April 24, 2025 U.S. Environmental Protection Agency: Preventing Wasted Food At Home   Schedule a free 30-minute introductory call today to learn how I can help you reach 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

We’ve all had those days—back-to-back meetings, errands, workouts, family obligations—and suddenly it’s 8pm, and you haven’t eaten a real meal. You’re not alone.   In Episode 185 of the Real World Nutrition podcast, Shelley shares strategies for creating fast, nourishing meals that don’t require hours in the kitchen. Grocery shortcuts and batch-prepped staples help you quickly build a balanced plate. Shelley helps adjust your mindset and simplifies the way you think about healthy eating when time is short.   This episode is all about real-world solutions—what to stock in your freezer, fridge, and pantry, how to keep meals satisfying and not just “snacky,” and how to reframe your expectations around meal prep.   🎧Whether you’re in a season of busyness or this is just your normal pace, tune in now for realistic, doable ideas to feed yourself without relying on takeout or skipping meals altogether.  Blogs from Real World Nutrition:  Real World Nutrition blog: 5 Quick & Easy Meals to Make When You’re Overwhelmed   Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Alcohol is often seen as a go-to way to relax or take the edge off after a stressful day. But how much does it really help—and where might it actually be adding to the problem? This episode explores the connection between alcohol, stress, and overall health, offering a clear, no-pressure look at how drinking habits can impact your body and mind.   Many people turn to alcohol to cope with stress, but few realize how it can affect things like sleep, mood, and long-term health—even when it doesn’t feel excessive. This episode of Real World Nutrition breaks down the facts in a realistic and approachable way, helping you understand how alcohol interacts with stress hormones, energy levels, and decision-making.   Shelley Rael, Registered Dietitian Nutritionist, offers practical strategies to create more balance without extreme restrictions or guilt. Whether you’re reassessing your relationship with alcohol, looking for better ways to manage stress, or simply curious about the effects of everyday drinking, you’ll find supportive, judgment-free guidance here.   🎧Tune in to walk away with realistic ideas you can use right away—so you can support your health without giving up the things you enjoy. Blogs from Real World Nutrition:  Alcohol & Stress: How Drinking Impacts Your Body and Mind Apr 8, 2025 Mindful Drinking: Enjoying Alcohol Without the All-or-Nothing Mentality Apr 10, 2025   Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Start your Spring Reset with small, manageable wellness steps. In Episode 183 of the Real World Nutrition Podcast, Shelley breaks down simple tips for making sustainable changes in hydration, nutrition, and lifestyle. Tune in today for actionable advice you can implement right away. 🎧 Listen now. Blog from Real World Nutrition: How to Simplify Wellness: 10 Small, Effective Changes for a Healthier Life April 4, 2024   Schedule a free 30-minute introductory call today to learn how I can help you reach 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

In today’s fast-paced world, eating has often become a mindless activity—something we do while multitasking, scrolling on our phones, or rushing through meals. But mindful eating offers a different approach, one that encourages us to slow down, be present, and truly enjoy our food.   In this episode, Shelley explains mindful eating and how it benefits digestion, increases satisfaction, and improves overall well-being. We’ll also discuss the challenges of practicing mindfulness at every meal—because, let’s be honest, it’s not always practical to eat in silence and focus on every bite.   So, how can we find balance? Find realistic ways to bring mindfulness into your meals, even when life is busy. Small shifts can make a big difference, whether pausing for a deep breath before eating, chewing more slowly, or simply turning off distractions. Explore simple, sustainable ways to connect with your food and improve your relationship with eating.   🎧 Listen now. Blog from Real World Nutrition: Mindless vs. Mindful Eating (live after Mar 29, 2025) Mindfully Eating A Raisin – Script (Written and audio)   Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Frozen, Fresh, or Canned? Choosing the Best for Your Health & Budget   March is Frozen Foods Month, making it the perfect time to talk about one of the most underrated food choices! Many people assume fresh is always best, but did you know that frozen fruits and vegetables can actually be more nutritious than fresh? In this episode, I’m breaking down the nutrient retention of fresh, frozen, and canned foods, plus how to make the best choices for your health and budget.   What is covered: ✔️ How freezing preserves nutrients better than long-haul “fresh” produce ✔️ The cost benefits of frozen foods (and how they reduce waste!) ✔️ Smart ways to freeze ingredients for meal prep (think onions, garlic, cheese, and more!) ✔️ When to choose fresh, frozen, or canned, depending on your needs No matter your budget or lifestyle, there’s room for all forms of fruits and vegetables in a balanced diet. Listen now to learn how to shop smarter and make the most of what’s in your kitchen.   🎧 Listen now.   Past episodes of the Real World Nutrition Podcast on Frozen Foods:    Episode 3: Fresh, Frozen, or Canned   Episode 127: Frozen Foods - Myths and Facts   Episode 158: The Frozen Food Aisle: Making Healthy and Convenient Choices     Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Meal planning often gets a bad reputation for being too structured, but it can be a powerful tool for reducing stress and improving nutrition. At the same time, intuitive eating encourages listening to your body’s cues instead of following strict food rules. In this episode of Real World Nutrition, Shelley explores the pros and cons of both meal planning and intuitive eating, how they can work together, and why flexibility is the key to sustainable nutrition.   Some people thrive with a structured meal plan, while others find it restrictive. On the other hand, intuitive eating helps build trust with your body but may feel overwhelming without some structure. The best approach? A balance that allows for planning with flexibility—choosing meals that nourish while still honoring hunger, cravings, and real-life needs.   If you’ve struggled with rigid dieting or chaotic eating patterns, this episode will help you find a middle ground that supports your health and lifestyle.   🎧 Listen now.   Past episodes of the Real World Nutrition Podcast on Meal Planning:    Episode 97: Top Excuses for Not Eating Well Episode 98 Meal Planning vs. Meal Prepping: Which is Better? Episode 99: The Art of Efficient Grocery Shopping Episode 100: Ten Hidden Benefits of Meal Planning 10 Principles of Intuitive Eating   Schedule a free 30-minute introductory call today to learn how I can help you reach 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

Diets come and go, but why do some trends stick while others fade into obscurity? In this episode of the Real World Nutrition Podcast, Shelley takes a deeper dive into diet trends through the decades—from the Grapefruit Diet of the 1950s to the rise of keto and intermittent fasting. What have we learned from these trends? Many diets promise quick fixes but fail in sustainability. Some resurface under new names, while others quietly disappear.    Learn why certain diets gain traction, why they often fail, and what truly works for long-term health.   Drawing from the carrot vs. stick approach to behavior change, Shelley discusses how motivation, restriction, and sustainability impact diet success. Do people respond better to strict rules or flexibility? How do social trends and marketing influence what we eat?   🎧 Tune in to find out how to move beyond fad diets and focus on real, sustainable nutrition.   Read more: Diets Through the Decades: What Have We Learned?   Schedule a free 30-minute introductory call today to learn how I can help you reach 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

We all set goals—whether it’s eating healthier, exercising regularly, or making more time for self-care—but staying consistent can be a real challenge. Motivation is often the deciding factor in whether we stick with our habits or let them slide. This episode breaks down two common motivational approaches: the carrot (reward-based motivation) and the stick (consequence-driven motivation). Which one works best for you? And how can you use it to build long-term consistency? You’ll hear practical strategies for staying on track with various wellness goals, from maintaining a regular fitness routine to making better food choices without feeling deprived. We’ll also talk about setting realistic incentives, building lasting habits, and understanding what drives your motivation.   Tune in to discover how to use the right motivation style to create sustainable, positive changes in your health and wellness journey.   🎧 Listen now    Schedule a free 30-minute introductory call today to learn how I can help you reach 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