Real World Nutrition Shelley A. Rael, MS RDN LD

Welcome to Episode 141 of the Real World Nutrition podcast! In this installment of our summer series debunking common nutrition myths, Shelley tackles the pervasive myth that you need to detox your body regularly. Detox products, from detox teas to juice cleanses, are marketed as essential for removing toxins and rejuvenating your system. But do you need them?
 
Shelley explains that your body has highly efficient detoxification systems, primarily the liver and kidneys, which work around the clock to eliminate harmful substances. She highlights scientific evidence showing that these natural processes can handle detoxification without special diets or products. Detoxing, in the medical sense, is reserved for cases of poisoning or substance abuse, not for everyday health maintenance.
Shelley provides practical tips to support your body’s natural detox functions: drink plenty of water, eat a balanced diet rich in fruits, vegetables, and whole grains, exercise regularly, and get sufficient sleep. These habits help your liver and kidneys function optimally, ensuring your body stays clean and healthy without detox diets.
Tune in to learn why you can skip the detox products and focus on maintaining a healthy lifestyle. 
 
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In this episode of Real World Nutrition, dive into the popular myth that carbs are bad for you. Many diet trends, like keto and Atkins, promote cutting out carbs for weight loss and better health. But is this beneficial? Get an explanation of how carbohydrates are an essential part of a balanced diet, providing energy for our bodies and brains.
Learn the difference between complex and simple carbs, emphasizing the benefits of whole grains, fruits, and vegetables. These foods are rich in essential vitamins and minerals and provide much-needed fiber that aids digestion, controls blood sugar levels, and lowers cholesterol.
Get the details on how diets rich in these healthy carbs are associated with a lower risk of chronic diseases and get practical tips on incorporating healthy carbs into your daily meals, from a fiber-rich oatmeal breakfast to a balanced quinoa salad for lunch.
Tune in to learn how to make informed decisions about your diet and why you shouldn't fear carbs. Balance is key, this will guide you toward healthier eating habits.
Episodes Referenced: 
 
Listen Episode 2: Food Groups vs. Nutrients
 
Read more: Food Groups vs. Nutrients.
 
Listen Episode 4: Should You Avoid Carbs? Can You?

Series on Sugar: 
 
Episodes 54 - 60: Episode 54: Carbohydrates vs Sugar through Episode 60
 
Read Carbohydrates vs. Sugar with series continuing
 
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More blog posts: Real World Nutrition News You Can Use
Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals.
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In this episode of Real World Nutrition, Shelley discusses the common cycle of dieting before, during, and after vacations. Learn how to maintain a balanced approach to eating, savor local cuisines, and return to normal habits without guilt. Shelley shares practical tips for enjoying your vacation without food stress and invites listeners to discover a more sustainable way of eating.
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More blog posts: Real World Nutrition News You Can Use
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

Dive into the multifaceted world of healthy weight assessment. Moving beyond the simplicity of the scale, there are various metrics such as BMI, body composition, and body fat percentage. This episode covers the strengths and limitations of different methods, from skinfold measurements to advanced techniques like hydrostatic weighing and DXA scans. Tune in to discover a personalized approach to understanding and achieving a healthy weight, empowering you to embrace a holistic wellness journey.
Read More: Beyond the Scale: Reassessing Healthy Weight Metrics  
 
Read More: Why Fitness Matters More Than the Number on the Scale
Listen: Episode 135: Why Fitness Matters More Than the Number on the ScaleInBody - learn more (NOT an affiliate)
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In this episode of Real World Nutrition, get the details of the crucial factors that determine your daily caloric needs. Learn why generic calorie recommendations fall short and how to calculate your requirements for effective weight management accurately. Tune in for practical tips and insights!
 
Read More: Determining Your Caloric Needs: Understanding the BasicsTo calculate your basal metabolic rate using the Mifflin St. Jeor equation, use the calculator provided here.
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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 Real World Nutrition, we address the concept of food freedom and the detrimental effects of food guilt on our overall well-being. Get practical strategies to overcome guilt surrounding food choices and embrace a more balanced approach to nutrition. From challenging societal norms to cultivating self-compassion, explore how to navigate the complexities of food guilt and nourish our bodies with kindness and empowerment. Tune in to discover actionable insights to transform your relationship with food and live a life of genuine health and happiness.
 
Read More: Embracing a "No Guilt" Approach to Nutrition and Wellness
 
Learn about the Real World Nutrition Membership

More blog posts: Real World Nutrition News You Can Use
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