The Real Dish

September is Mental Health Awareness Month, today we're diving into something that affects way more people than you might realize—our relationship with food.

Now, if you love food like I do but also care about your health and fitness, you've probably felt this at some point: Am I enjoying this too much? Am I eating too much? Too little? Should I be more disciplined?

I've been on both sides of this fence—from my life as a chef celebrating every flavor to my time training for a bikini competition where food became numbers and rules.

Today, I want to share my story, give you some stats that will make you pause, and—most importantly—show you how you can find a beautiful balance between loving food, reaching your goals, and protecting your mental health.

This is an episode you'll want to refer back to and SHARE with the people you love. Let's dig in.

00:00 Introduction to Food Guilt and Mental Health

01:03 Chef Mareya's Personal Journey with Food

02:24 From Celebrating Food to Food as a Prison

03:40 The Extremes of Bodybuilding and Exhaustion

07:42 Statistics on Orthorexia and Disordered Eating

10:09 The Role of Brain Health in Food Choices

12:35 The Five Pillars of the Fit Foodie Philosophy

13:18 Step 1: Prioritizing Protein in Your Diet

16:06 Step 2: Add Nutritious Foods, Don't Restrict

17:23 Explaining the 80/20 and 90/10 Rules

19:15 Step 3: Using Spices and Flavor for Joy

21:19 Step 4: Plan Treats, Don't Punish Yourself

23:21 Step 5: Move for Joy, Not for Punishment

24:30 This Week's Mini Challenge: Savor a Meal

27:06 Five Steps to Build a Healthier Relationship with Food

34:38 Final Encouragement: Choose Gratitude and Balance

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You make over 35,000 decisions every single day—from whether to hit snooze to what you eat for lunch to how you respond to that passive-aggressive email. But there's one decision that rises above all the others, and it can set the tone for your entire week, your health, and your longevity: Prioritizing your mental well-being.

In this episode, I'm sharing 8 science-backed "Mindset Moves" to help you start your week strong, boost your energy, protect your peace, and make the rest of your decisions easier. We'll dig into the research on how a poor diet, sedentary lifestyle, and unmanaged stress can wreck your health—and how a few intentional habits can turn it all around.

What You'll Learn in This Episode:

Why starting your week with mental well-being in mind is the ultimate "keystone decision" for success.

The scary stats on how poor diet, stress, and inactivity affect your brain, body, and lifespan.

8 simple, actionable mindset moves to boost your focus, energy, and emotional resilience.

The 8 Mindset Moves:

Start with Stillness – Begin your day with 5 minutes of quiet, prayer, or meditation.

Brain Dump Your Stress – Clear your head by getting thoughts onto paper.

Hydrate Like You Mean It – 20 oz. of water + electrolytes before coffee.

Move Your Body, Clear Your Mind – Even 20 minutes can reset your mood.

Eat Like You Give a Fork – Nourish your brain and body with real, whole foods.

Guard Your Digital Gate – Don't let your phone hijack your mind before you're ready.

Say No Without Guilt – Protect your peace like it's your retirement plan.

Feed Your Soul – End your day with something that uplifts and recharges you.

Links & Resources Mentioned in This Episode:

Grab your free Monday Mindset guide: WILL GIVE YOU THE GUIDE

Superfood Sprinkle – your daily boost of adaptogens, seeds, and flavor in one easy shake. https://www.mysuperfoodsprinkle.com/

Follow me on Instagram and let me know if this helped you: @ChefMareya

Welcome back to a new season of The Real Dish! I'm your hostess with the mostess, Chef Mareya, The Fit Foodie and I'm here to dish up real food for thought on how to live well and thrive - especially in midlife.

If you described the way most people live in the U.S. to someone in the south of France or the heart of Madrid, they'd probably blink at you in disbelief. Early dinners eaten standing up. Everything low-fat, sugar-free, gluten-free. Coffee in to-go cups. Eating alone at your desk. Skipping meals to "save calories." Grinding all day, wearing stress like a badge of honor.

Now picture the opposite: People eating dinner at 9 p.m.

Sipping wine—yes, daily—and enjoying it. Devouring flaky croissants, creamy cheeses, and fatty jamón without guilt. Dessert? Absolutely. Smoking? Still a thing for many (not endorsing it, but yes—it's still culturally embedded). And somehow… they're not just surviving. They're thriving.

The cafés are full of older adults laughing, walking arm in arm, climbing stairs without complaint, dancing in plazas, and frankly looking damn good doing it. It made me stop and ask: How are they doing it? How are they aging well despite what we've been told are the "bad habits"?

It turns out, they've cracked the code. Not by following food fads or counting macros, but by living in rhythm with their bodies, their communities, and their culture.

So today, I want to break down the Top 5 Lessons I learned from this life-changing trip—lessons that I believe can radically shift how we think about aging in midlife and beyond.

Whether you're 35 or 65, this episode is for you if you're ready to live better—not just longer.

So let's dig in!

The FDA is finally banning a few food dyes... but why are we still swallowing chemicals that Europe kicked to the curb over a decade ago?

Your protein bar, your salad dressing, even your kid's cereal — they're all hiding ingredients that mess with your brain, hormones, and gut... and you probably have no idea.

And here's the kicker: There are over 14,000 food additives approved for use in the U.S. — many of which have never been tested for long-term safety. So yeah, pulling Red 3 is a start… but it barely scratches the surface.

As consumers, we've been left to play detective — trying to decode labels, memorize chemical aliases, and guess whether what we're eating is actually safe. So in today's episode, we're breaking it all down. What the FDA's announcement really means, why it's taken so long, and what you can do right now to stop being a food system guinea pig and start taking back control of your plate.

JUST FOR YOU: Grab my FREE 7-day smoothie challenge recipe guide here and fuel up on high-powered sustenance to get you ready for summer. https://chefmareya.com/

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Welcome to The Real Dish, the podcast where we break down what's really going on in our food system — without the fluff, fillers, or funky additives. I'm your host, Chef Mareya — chef, nutritionist, mom, food activist, and the creator of Superfood Sprinkle and EatCleaner. And today, we're peeling back the label on something that should be good news… but needs a deeper look.

The FDA just announced that artificial colors — like Red 3, Yellow 5, and Blue 1 — are being phased out within the next two years. Yes, they're finally listening to the science, the petitions, and the parents who've been shouting this from the rooftops for decades. And while that's a step in the right direction, here's the truth: it's not enough. Cleaning up our food supply isn't just about removing bright red cereal dye. It's about looking at everything that's slipping into our food system — and what it's doing to our bodies. So in this episode, we're unpacking the Top 10 Food Issues You Should Actually Be Paying Attention To — with real talk, real solutions, and zero guilt. Let's dig in.

🥄 SEGMENT 2: The 10 Food Issues That Deserve Our Attention (And What To Do Instead) 1. Ultra-Processed Foods Are Still the Real Villain We're talking beyond junk food — this includes "healthy" snacks like protein bars, frozen meals, and meat substitutes. If it's shelf-stable for 3 years and made in a lab, it's not fuel. It's filler. 🎯 Instead: Think real food first. Keep it simple — fruits, veggies, eggs, nuts, lentils, clean protein. Snack on what your body recognizes as food.

2. Artificial Sweeteners: The Bitter Truth Sucralose, aspartame, and friends are marketed as "guilt-free," but studies show they can wreck your gut microbiome, mess with insulin, and leave you craving even more sweets. 🎯 Instead: Try monk fruit or stevia in their purest form, or use spices like cinnamon and vanilla to retrain your sweet tooth. Fruit's sweetness + fiber = win-win.

3. Artificial Colors & Flavors = Chemical Confetti Sure, Red 3 is on its way out — but others are still around. These synthetic ingredients don't nourish you — they trick your brain and burden your liver. 🎯 Instead: Turmeric, beet juice, spirulina, and real herbs pack both color and health benefits. Bonus: they actually do something for your body.

4. Inflammatory Oils Are Still Sneaking In Cheap seed oils like soybean, corn, and canola are oxidized, processed, and high in omega-6 fats that can increase inflammation — especially harmful for your heart, joints, and hormones. 🎯 Instead: Cook with avocado oil, olive oil, ghee, and grass-fed butter. These support hormonal balance and have a better heat profile.

5. Endocrine Disruptors in Packaging Plastics, can linings, and waxy wrappers often contain hormone-disrupting chemicals that mimic estrogen — which is especially risky during perimenopause and beyond. 🎯 Instead: Use glass, stainless steel, and silicone storage. Look for BPA-free cans and never, ever microwave plastic. Hormone health starts with what you store your food in.

6. Pesticide Residues on Produce Even your "healthy" kale could be laced with chemicals. Pesticides like glyphosate have been linked to gut issues, hormone disruption, and even cancer. 🎯 Instead: Buy organic for the Dirty Dozen, rinse produce thoroughly, and use a food-safe wash (like EatCleaner!) to help remove waxes and residues. Cleaner food = cleaner cells.

7. America's Fiber Deficiency = Gut Dysfunction Less than 5% of Americans get enough fiber. That means bloating, slow digestion, blood sugar spikes, and poor detox. Gut health isn't optional — it's foundational. 🎯 Instead: Aim for 25–30g a day. Add chia, flax, lentils, oats, berries, leafy greens, and eat the peel when you can. Your microbiome will thank you.

8. Additives & Preservatives with Hidden Side Effects From titanium dioxide to carrageenan, many additives are legal… but are they safe long-term? Some disrupt digestion, immunity, and even your brain fog levels. 🎯 Instead: Stick to foods with short, recognizable ingredient lists. If it sounds like a lab experiment, skip it. Cook from scratch more often — your body deserves the real thing.

9. Antibiotics in Livestock Are Still a Problem Antibiotics in meat don't just affect animals — they disrupt your gut bacteria and fuel antibiotic resistance. 🎯 Instead: Look for "antibiotic-free," "organic," or "pasture-raised" labels on meat, poultry, eggs, and dairy. Quality matters more than quantity.

10. Genetically Modified Ingredients (GMOs) Are Harder to Spot Than Ever Most corn, soy, and canola in the U.S. are genetically engineered to tolerate heavy pesticide spraying — which means you're likely consuming those chemicals, too. 🎯 Instead: Choose USDA Organic or "Non-GMO Project Verified" when buying processed or packaged goods. Avoid hidden GMOs by limiting processed foods altogether.

🔁 QUICK SUMMARY: What You Can Start Doing Today * Read ingredient labels like you're scanning a dating app — no red flags. * Eat more plants, especially in their whole form. * Cook at home more often with real, colorful, nourishing ingredients. * Switch out seed oils and artificial sweeteners for gut-loving, hormone-supportive options. * Store food in materials that love your hormones back. * Support brands doing better. Vote with your fork.

🎙️ OUTRO So yes, we're getting rid of some food dyes — finally. But that's just the appetizer. If we want the full entrée of health, we need to look at what's in our food, how it's made, what it's stored in, and how it fuels or fails us.

The good news? You don't need to overhaul your life overnight. Start small. Make one better swap this week. Upgrade one meal. Read one more label. Awareness is the gateway to action — and once you know better, you eat better.

If this episode gave you something to chew on, make sure to subscribe, leave a 5-star review, and share it with someone who's still living on rainbow-colored cereal and Splenda coffee.

Until next time, stay spicy, stay smart, and keep dishing the truth.

Welcome back to The Real Dish, where we serve up the truth about food, health, and everything in between. I'm your host, Chef Mareya, and today, we're diving headfirst into the overflowing world of supplements—because let's be real, the options are endless, and the confusion? Next level.

Are those pricey powders and pills really doing anything? What does your body actually absorb—and what's just expensive urine? And what's the deal with this next-gen tech called liposomal encapsulation that promises better results with smaller doses?

To help us cut through the hype and get down to what really matters, I've invited someone who doesn't mince words—Dr. Thomas Levy, a renowned cardiologist, author, and expert in therapeutic nutrition and vitamin C research. He's breaking down why liposomal supplements are a game-changer, what nutrients you should prioritize today, and how to make sure you're not just throwing your money away.

If you've ever stared at the supplement aisle wondering, Do I need this?, this episode is your ultimate guide. Let's get into the real dish on supplements—what to take, what to skip, and why how it's delivered might matter more than you think.

For more on LivOnLabs Liposomal Encapsulated supplements, click here: http://livonlabs.com/fitfoodie

Hey fitfam, welcome back to The Real Dish—where we keep it real about food, wellness, and living your best, most nourished life. I'm Chef Mareya, The Fit Foodie, and today we're diving into the sometimes ridiculous, often confusing world of TikTok food myths. We've all seen those 15-second videos that swear one food will change your life, heal your gut, cure your skin, and probably pay your bills. But what's the truth? Today, I'm breaking down 10 of the most viral food myths—and giving you the real deal on what's fact, what's fiction, and what's somewhere in between. Let's dig in! P.S. If this was helpful, would you share it with your friends and family? That's my virtual tip jar. :-) Chef Mareya Recomends For my favorite enzymes to help with digestion, try Masszymes from BIoptimzers and get an additional 10% off: https://bioptimizers.com/shop/products/masszymes I'm a big fan of electrolytes for hydration. Try out Sports Research electrolytes, made with coconut water and no artificial colors, flavors or sweeteners. https://www.sportsresearch.com/products/hydrate-electrolytes-packets I've been loving the greens, too! https://www.sportsresearch.com/products/organic-greens Show notes: Myth #1: "Raw garlic on an empty stomach kills parasites and viruses." Garlic is powerful, no doubt. It has antimicrobial and heart-loving properties—but eating it raw on an empty stomach like it's some ancient cure-all? That's a bit of a reach. What's real: Allicin—the active compound in garlic—is legit, especially when garlic is crushed and left to sit for 10 minutes. But no, it's not going to wipe out every parasite or virus in your body. And your breath? Let's just say...social distancing might apply. Myth #2: "Seed oils are toxic and should be avoided at all costs." This one has TikTok in a chokehold. While ultra-refined seed oils used in fast food and packaged snacks can contribute to inflammation, the word "toxic" is being thrown around way too loosely. What's real: Balance is the name of the game. Minimize processed foods, yes. But there's no need to panic over a bit of sunflower oil in your hummus. Instead, prioritize whole, anti-inflammatory fats like olive oil, avocado, nuts, and seeds. Myth #3: "Fruit is bad because it's full of sugar." Let me just say this loud for the people in the back: Fruit is NOT the enemy. What's real: Fruit contains natural sugars, sure—but it also comes with fiber, water, vitamins, minerals, and antioxidants. It supports gut health, brain function, and heart health. Want to balance your blood sugar? Pair fruit with protein or fat. Don't fear the banana. Myth #4: "Chlorophyll water clears your skin and makes you smell better." It sounds magical. Glowy skin and minty freshness just by sipping green water? Mmm… not quite. What's real: Chlorophyll has some antioxidant and anti-inflammatory properties, but the effects from bottled chlorophyll water are minor at best. If it's part of your healthy habits and makes you drink more water, cool. Just don't expect it to replace your skincare or deodorant. Myth #5: "Celery juice cures everything." It's green, it's trendy, and it had a serious moment on TikTok. But the cure-all claims? Overstated. What's real: Celery juice is hydrating and contains some minerals, but there's zero scientific proof that it heals chronic illnesses or balances your gut on its own. Want the benefits of celery? Just eat the whole stalk—and include it in a nutrient-dense, fiber-rich diet. Myth #6: "The carnivore diet is the healthiest way to eat." Meat-only diet = peak health? That's what some TikTokers claim. But science and long-term health markers say otherwise. What's real: Eliminating ultra-processed foods can make any restrictive diet feel good at first. But going completely carnivore cuts out essential fiber, antioxidants, and plant compounds that support your gut, heart, and brain. Long-term? It can increase your risk of nutrient imbalances, inflammation, and chronic disease. Plants matter. Period. Myth #7: "You should never eat after 6 PM." TikTok loves a strict rule. But food timing isn't one-size-fits-all. What's real: Late-night eating can disrupt digestion and sleep if you're overeating or eating heavy, sugary foods. But your metabolism doesn't just shut off at 6 PM. Focus on what and how much you're eating, not just the clock. Myth #8: "Frozen fruits and veggies are less nutritious than fresh." This one's an old myth that keeps getting recycled. TikTok just made it trend again. What's real: Frozen produce is often flash-frozen at peak ripeness, locking in nutrients. In some cases, it can even be more nutritious than "fresh" produce that's been sitting in transit or on store shelves for days. Keep your freezer stocked—it's a budget-friendly nutrition hack. Myth #9: "You need to drink a gallon of water a day." It sounds simple and motivational: a gallon a day keeps the toxins away. But is it necessary? What's real: Hydration matters—but your needs vary by body size, activity, climate, and diet. Forcing a gallon of water can actually flush out electrolytes and leave you feeling off. Instead, drink consistently, watch your urine color (pale yellow is ideal), and eat hydrating foods like fruits and veggies. Myth #10: "Alkaline foods can change your body's pH and prevent disease." The "alkaline diet" trend got a boost on TikTok with claims that it prevents cancer, cures inflammation, and balances your pH. Sounds great, right? What's real: Your body tightly regulates blood pH on its own. You cannot change your body's overall pH through food. That said, alkaline foods like leafy greens, fruits, and veggies are still great for you—not because of their pH, but because they're packed with nutrients. So yes to greens, no to magical thinking. The Real Dish Takeaway Host: Here's what I want you to walk away with: The truth isn't always trending—but it always works. Don't let a 15-second video override your common sense or your body's wisdom. Be curious, question boldly, and nourish yourself with balance, not extremes. If this episode cleared the confusion for you, share it with a friend who's been sucked into the TikTok rabbit hole. And DM me if there's a myth you want me to bust next. I'm here for it. Until next time, eat like you give a fork. Love you, mean it. Bye!

Today we're diving into a topic that hits home for so many of us: Emotional Eating and Hormones: How to Control Cravings in Real Life.

So, if you've ever found yourself elbow-deep in a bag of chips or searching for chocolate at 9 PM — and then wondering, "Why did I even do that?" — this episode is for you.

We'll break down:

1) What is emotional eating

2) The Hormone Connection

3) Real Life Craving Triggers

4) Tools to Regain Control

Emotional eating is a human experience. It doesn't mean you're broken. When hormones are shifting, stress is high, or you're feeling overwhelmed — cravings are going to happen.

But you can shift the story. You can support your hormones, reduce stress, nourish your body, and learn to listen with compassion instead of criticism.

That's real-life craving control. Not white-knuckling it — but reconnecting with your body and your needs.

Show notes:

1) Get my favorite infrared/red light, The Lumebox, and save $260 with code chefmareya: https://thelumebox.com/

2) Get my Fit and FAB over 40 - The 21 day habit reset - FREE (reg. $89) for a limited time only. Use this link: http://bit.ly/43rHDeJ

3) Eat to Thrive: It's never too late TO LIVE YOUR BEST LIFE With over 27 years of experience helping people change their lives, you have Chef Mareya as your health coach!

90% of your success is at the end of your fork. I'll show you how. https://bit.ly/3Y2HY3Y

Today, we're diving into a controversial topic: intuitive eating. You've probably heard that intuitive eating is the ultimate way to build a healthy relationship with food. But does it really work for midlife women who want to manage their hormones, optimize their health, and build muscle? The truth is, while intuitive eating has some benefits, it's not always the best approach for midlife women. In this episode, we're breaking down why—and what you can do instead. Show notes; Try my FitLife Foodie Meal Prep App and eat for your specific goals and needs - because no one is like you! https://mealprepapp.chefmareya.com/ Looking to curb your cravings? Does sugar have you by the neck? Try out my Eat To Thrive program and retrain your tastebuds to eat what's best for your body. 90% of your success is at the end of your fork. I'll show you how. https://chefmareya.mykajabi.com/eat-to-thrive-program Fit and Fab over 40 I'm sharing my secrets that help you age backwards and get stronger and fitter (and of course, fabber) than ever. I'll share them all with you. We do this in a safe, supportive community of other like-minded women who want to be FIT and FAB over 40. https://chefmareya.mykajabi.com/fit-and-fab-over-40-sales-page-1

Welcome to The Real Dish with Chef Mareya. Today we're diving into a topic that's close to my heart—"How to Eat to Build Muscle and Burn Fat After 40." Now, as we age, our bodies change, and so do our nutritional needs. It's not just about shedding a few extra pounds; it's about fueling our bodies to build lean muscle, boost metabolism, and feel our absolute best. Over the next 30 minutes, we'll explore why these changes happen, the science behind nutrition after 40, practical dietary strategies, and why snacking can create a fitter, stronger you. Let's break it down.

For the show notes:

Check out our meal prep program to help you with your macro goals. https://mealprepapp.chefmareya.com/

Fit and Fab over 40! I help you get in the best shape of your life with the right food, fitness and focus. http://chefmareya.mykajabi.com/fit-and-fab-over-40-sales-page-1

In today's episode, we're diving into our Fit Foodie February series. I'm thrilled to bring you "Cooking Up Confidence and Vitality." In this episode, we're going to explore how the food we eat can boost our energy, sharpen our minds, and build the kind of confidence that transforms our lives. Whether you're a seasoned home cook or just starting your journey toward a healthier lifestyle, stick with me for the next 30 minutes for some inspiring insights, actionable tips, and even a delicious recipe that you can try at home. My goal is to help you live your best fitlife and that means you SHINE at every age and stage.

Superfood Sprinkle: Upgrade your plate with Chef Mareya's delicious blend of 13 different powerful superfoods and spices to add flavor and function to every dish - including antioxidants, adaptogens, electrolytes, anti-inflammatory ingredients and more. Right now, get over $32 worth of freebies with the purchase of our Starter Gift Box. Visit https://www.mysuperfoodsprinkle.com/products/buy-1-get-a-free-refill-shipping Not sure what to eat every week? Check out our Meal Prep App and get fully customizable meal plans with macros for your specific goals. Head to: https://mealprepapp.chefmareya.com/ Need more guidance? If you're interested in being coached by Chef Mareya, you're in luck! Receive 5 free recipes from her book at www.chefmareya.com and be the first to know when she opens up her next group starting March 4th.