Real World Nutrition

So many people will talk about “macros” and how they can fit into their overall diet. And then comes the question, “what exactly are macros?” 

 

In this episode, I explain what they are, do a lot of math, and discuss whether we should count them, how we can make them fit into the diet in precise amounts - and which foods will do it. 

 

Read more: 

 

Counting Macros? What Are They Anyway? https://www.shelleyrael.com/blog/counting-macros 

 

Macros Are Back - And We Still Aren’t Counting Them https://www.shelleyrael.com/blog/macros 

 

Prior episodes mentioned in this episode include: 

 

Episode 2: Nutrients vs Food Groups https://www.shelleyrael.com/rwn-podcast/ep2 

 

Episode 4: Should You Avoid Carbs? Can You? https://www.shelleyrael.com/rwn-podcast/ep4 

Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact 

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February is American Heart Month. Heart Month happens every year because here is the thing: people tend to think of how to help their heart AFTER a cardiac episode. And they come to me or seek our help on what can they do to improve their health AFTER the issue is already there? 

 

But we can do things each day to reduce the risk of getting some form of heart disease before a visit to the emergency department or the surgery or the medications. 

 

If you haven’t heard, heart disease is the number one killer of men and women in the U.S. In addition, according to the CDC, half of the U.S. adult population has high blood pressure or unhealthy cholesterol levels.

 

And while people will ignore things or bring up the cost, copays, and so much more, there are many things that we can do to reduce our collective risk for heart disease that doesn’t cost anything: LIFESTYLE.

 

I break down lifestyle factors and specific foods to ADD to your diet to help your heart. 

 

Read more here: https://www.shelleyrael.com/blog/heart

 

Episode 15: Plant-Based vs Vegetarian Diets https://www.shelleyrael.com/rwn-podcast/ep15 

 

Episode 10: Alcohol in Moderation and More https://www.shelleyrael.com/rwn-podcast/ep10

 

Blog Post: How Big Is Your Gut? BMI and Waist Circumference https://www.shelleyrael.com/blog/waist-circumference-bmi 

Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact 

 

Subscribe to get new episodes each week automatically. 

 

Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition

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Should you follow this Food and Grocery Store Rule to Shop the Perimeter? Maybe not. 

 

While this sounds like a good idea, there are plenty of healthy options in the aisle and plenty of not-so-healthy options on the perimeter. 

 

I break it down in today’s episode and you can read more here: https://www.shelleyrael.com/blog/grocery-store-rule-shop-the-perimeter 

 

Schedule a consult call with me today to learn how I can help you reach your health and wellness goals: https://www.shelleyrael.com/contact 

 

Subscribe to get new episodes each week automatically. 

 

Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition

Sign up for my weekly email newsletter: https://www.shelleyrael.com

 

Form for Show Ideas: https://www.shelleyrael.com/contact

 

Social Links and More: https://linktr.ee/shelrael

Does muscle weigh more than fat? No, it does not.

 

You have probably heard this and may have even said it. In your life: "muscle weighs more than fat." 

NOT true. 

 

People will argue with me about this, I get push-back on this, and you may have already skipped this episode because you know I am wrong. But I am not. 

 

I break it down in today’s episode and you can read more here: https://www.shelleyrael.com/blog/muscle-weighs-more-than-fat 

 

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Break this Rule: If you can’t pronounce it, don’t eat it

If you can’t pronounce it, you can still go ahead and eat it most of the time.

One of the more ridiculous “food rules” I have seen is “if you can’t pronounce it, don’t eat it.”

Just because someone cannot pronounce something doesn’t mean it is “bad” or unhealthy.

There are lots of things we need to eat regularly that most people have difficulty pronouncing. 

Read more here: Break This Rule ​​https://www.shelleyrael.com/blog/break-this-rule 

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One of the things I hear is that people think that grains are wholly unnecessary in the diet. Lots of things are entirely unnecessary, like wine, potato chips, and caramel. That doesn’t mean that we throw them out entirely unless you are a heretic.  

 

The big difference between the grains and the wine, potato chips, and caramel is their nutrients. Grains, especially whole grains, have a lot of nutrients and not just “carbs.”

 

Read more in this article, Go With (Whole) Grains: https://www.shelleyrael.com/blog/go-with-grains

 

Recipes using various grains from around the world, Oldways: https://oldwayspt.org/recipes

 

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Last week’s episode mentioned plant-based eating and I realized I did not yet have an episode on this topic after all. So, here it is. 

 

What is “plant-based” eating and how is it different from vegetarianism? Good question. In today’s episode, I go over plant-based eating, how I define it, and how others I encountered approach it. And how is this term really different from someone who is vegetarian. Not much. 

 

Read more in this article: https://www.shelleyrael.com/blog/plant-based-vegetarian

 

Links for some  of the food icons of the past: 

 

USDA Basic 7 from the 1943-1955: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:USDA_-_Basic_7_Food_Groups.jpg

 

Basic 4 food groups was 1956-1992 - no specific icon. 

 

The Food Guide Pyramid introduced in 1992: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:USDA_Food_Pyramid.gif

 

Take two of the Food Guide Pyramid updated in 2005: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:MyPyramidFood.svg

 

The MyPlate was introduced in 2011: https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guidelines#/media/File:USDA_MyPlate_green.svg 

 

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Many people set goals for the new year to lose weight, eat healthier, or start the latest trending diet, including lists of foods to cut out or avoid. This year consider an approach different from a temporary diet or short-term program by doing something for more than a few weeks while also improving health and weight.

 

While there is nothing wrong with a diet for a couple of weeks or 30 days, dietary changes that will positively impact weight and overall health require eating better well past a month of restrictions.

 

Try this approach: focus on foods to add to your overall diet, long-term, and not on what foods to cut out. By adding healthier foods for us, we will eat fewer not-so-healthy foods.

 

Read more about Foods to Add To Your Diet: ​​https://www.shelleyrael.com/blog/add-foods

 

And whoops, I said there was a podcast episode about plant-based eating, but not yet! Here is an article about that, and maybe a soon to be recorded podcast episode: https://www.shelleyrael.com/blog/plant-based-vegetarian

 

Learn more about whole grains in this article, Go With Whole Grains: https://www.shelleyrael.com/blog/go-with-grains

 

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Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition

 

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As we start the new year, and before starting the fasting, cleanse, latest trendy or temporary way of eating, think about more long-term ways of eating. Losing weight is easy - people do it all the time. Keeping it off is hard - that is where mindset changes are important. 

 

Read more about how Losing Weight is Easy. Keeping It Off Is Hard. https://www.shelleyrael.com/blog/losing-weight-is-easy-keeping-it-off-is-hard 

 

Learn More About the Upcoming Good Food, Bad Food Virtual Workshop on Jan 5: https://www.shelleyrael.com/events 

 

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Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition

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Why do we feel the need to wait until the first of the year, first of the month, or first of the week to “get back on track” or start eating better? 

 

We can “course correct” any time and today I address how it makes sense to do it right away rather than wait. 

 

Learn More About the Upcoming Good Food, Bad Food Virtual Workshop on Jan 5: https://www.shelleyrael.com/events 

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Join the Real World Nutrition Facebook Group: https://www.facebook.com/groups/RealWorldNutrition

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Form for Show Ideas: https://www.shelleyrael.com/contact

 

Social Links and More: https://linktr.ee/shelrael