@christzio.bsky.social
Raw milk shows that processing food isn’t always bad. Pasteurization is a form of processing that actually protects us. It removes dangerous bacteria without losing meaningful nutrients. It’s a great reminder that “processed” doesn't always mean its harmful.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
There’s a lot of hype about raw milk being “healthier.” It’s not. Pasteurization prevents illness without taking away nutrition. Raw milk carries real risks with no proven benefits. Let’s stop pretending otherwise. #RealWorldNutrition
Read: www.shelleyrael.com/blog/raw-mil...
Read: www.shelleyrael.com/blog/raw-mil...
Raw Milk vs Pasteurized Milk: Why the Risk Doesn’t Add Up — Real World Nutrition
Raw milk is gaining attention online, but studies show serious safety risks and little real benefit over properly pasteurized milk. Get the facts and why I believe it’s a risky choice.
www.shelleyrael.com
November 14, 2025 at 7:57 PM
Raw milk shows that processing food isn’t always bad. Pasteurization is a form of processing that actually protects us. It removes dangerous bacteria without losing meaningful nutrients. It’s a great reminder that “processed” doesn't always mean its harmful.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
Tom’s story reminded me that change often starts with one doable habit, like his daily Chick-fil-A salad. Many people get overwhelmed by a full lifestyle change and lose motivation. With patients, I’ll focus on small, enjoyable, sustainable routines and build from there.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
November 14, 2025 at 7:45 PM
Tom’s story reminded me that change often starts with one doable habit, like his daily Chick-fil-A salad. Many people get overwhelmed by a full lifestyle change and lose motivation. With patients, I’ll focus on small, enjoyable, sustainable routines and build from there.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
This article explains the NOVA food classifications and how ultra-processed foods are high in fat, sugar, and additives. These foods are directly linked to obesity and diabetes. It’s best to limit them and prioritize fresh, minimally processed options when possible.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
“Processed” isn’t a bad word. Everything we eat is processed in some way, but the degree matters. The NOVA classification breaks it down and helps you make informed choices—without the guilt. #RealWorldNutrition www.shelleyrael.com/blog/nova-cl...
Understanding the NOVA Classification: What Counts as Ultra Processed Food? — Real World Nutrition
Explore the NOVA food classification system, learn how foods are grouped by processing level, see examples of each group, and get practical tips for reducing ultra-processed foods without guilt.
www.shelleyrael.com
November 5, 2025 at 8:36 PM
This article explains the NOVA food classifications and how ultra-processed foods are high in fat, sugar, and additives. These foods are directly linked to obesity and diabetes. It’s best to limit them and prioritize fresh, minimally processed options when possible.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
One thing I noted from James Corden’s video is that some people’s leptin hormone doesn’t function properly. Leptin signals fullness, but some are resistant to it, so they still feel hungry. I’ll remember this when offering nutritional counseling to my patients.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
November 5, 2025 at 8:25 PM
One thing I noted from James Corden’s video is that some people’s leptin hormone doesn’t function properly. Leptin signals fullness, but some are resistant to it, so they still feel hungry. I’ll remember this when offering nutritional counseling to my patients.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
Beans are a great source of fiber and protein, and I love to pair it along side with rice. Beans and other legumes also go great in soups where you can pair them with things like potatoes, vegetables, and lean meat to have a very healthy and satiating meal!
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
Participants who ate 1 cup of beans per day over 12 weeks had decreased total #cholesterol and high-sensitivity #C-reactive protein. #diabetes www.healio.com/news/primary...
Daily cup of beans improves heart health in those with prediabetes
ORLANDO — Eating a cup of beans daily reduced inflammation and improved cholesterol levels in people with prediabetes, a randomized control study presented at the annual NUTRITION meeting showed...
www.healio.com
October 29, 2025 at 2:23 PM
Beans are a great source of fiber and protein, and I love to pair it along side with rice. Beans and other legumes also go great in soups where you can pair them with things like potatoes, vegetables, and lean meat to have a very healthy and satiating meal!
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
One barrier I relate to is expected consumption of unhealthy foods in certain situations. When eating out with friends or my girlfriend, I try to choose healthy options, but I’ll still snack on fries or dessert. To help, I offer to share instead of ordering my own.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
October 29, 2025 at 1:58 PM
One barrier I relate to is expected consumption of unhealthy foods in certain situations. When eating out with friends or my girlfriend, I try to choose healthy options, but I’ll still snack on fries or dessert. To help, I offer to share instead of ordering my own.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
This is a great article that breaks down when and why you might consider taking a vitamin or supplement rather than just falling for commercial marketing. It's very important you don't over consume the RDI, more does not mean better!
Not all supplements are created equal—and some may not even be necessary. Learn which micronutrients matter most for women 50+ and how to meet your needs with food first.
Read here → www.shelleyrael.com/blog/12-simp...
Read here → www.shelleyrael.com/blog/12-simp...
Key Micronutrients and Supplements for Women 50+ — Real World Nutrition
Learn which vitamins and minerals women 50+ need most, what supplements are worth it, and how to prioritize nutrient-dense foods for optimal health.
www.shelleyrael.com
October 23, 2025 at 7:10 PM
This is a great article that breaks down when and why you might consider taking a vitamin or supplement rather than just falling for commercial marketing. It's very important you don't over consume the RDI, more does not mean better!
I'm a huge fan of creatine, I take 10mg everyday. It's a highly researched "gym" supplement and it can increase energy during workouts, support muscle recovery and growth, and can enhance performance. Recent literature also shows it can help with cognitive ability.
#BEH353 @beh353.bsky.social
#BEH353 @beh353.bsky.social
Creatine
Find out how creatine might affect your athletic performance and how the supplement interacts with other drugs.
www.mayoclinic.org
October 23, 2025 at 7:02 PM
I'm a huge fan of creatine, I take 10mg everyday. It's a highly researched "gym" supplement and it can increase energy during workouts, support muscle recovery and growth, and can enhance performance. Recent literature also shows it can help with cognitive ability.
#BEH353 @beh353.bsky.social
#BEH353 @beh353.bsky.social
Dietary fat is not inherently harmful, it's the type and quantity that determine health outcomes. Unsaturated fats support things like absorption of fat-soluble vitamins or as energy for the brain and body. While trans fats elevate risk to cardiovascular diseases.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
has a bad reputation, but the truth is we need it. The type matters more than the amount. Fat Facts: Why We Need It and Why Type Matters has what you should really know about fats: www.shelleyrael.com/blog/fat-fri...
Fat in the Diet: Essential for Health or Harmful? — Real World Nutrition
Fat isn’t just calories—it’s essential for energy, hormones, and nutrient absorption. Learn why fat matters, the difference between types, and how much you really need.
www.shelleyrael.com
October 16, 2025 at 6:55 PM
Dietary fat is not inherently harmful, it's the type and quantity that determine health outcomes. Unsaturated fats support things like absorption of fat-soluble vitamins or as energy for the brain and body. While trans fats elevate risk to cardiovascular diseases.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
I love this source because it explains how to balance vegetables, fruits, whole grains, proteins, and healthy oils, and gives examples of food sources or recipes. It also includes lifestyle tips on sleep, activity, stress, etc for overall health improvement!
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
Healthy Eating Plate • The Nutrition Source
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box. Click on each section of
nutritionsource.hsph.harvard.edu
October 13, 2025 at 9:15 PM
I love this source because it explains how to balance vegetables, fruits, whole grains, proteins, and healthy oils, and gives examples of food sources or recipes. It also includes lifestyle tips on sleep, activity, stress, etc for overall health improvement!
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
Understanding food labels is key to a healthy lifestyle. I love the Yuka app. It helps by scanning food barcodes, breaking down ingredients, and highlighting harmful additives. It explains their potential health effects, making it easier to make informed eating choices.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
Food labels have both required and optional parts. Understanding what must be on the label, like ingredients and allergens, helps cut through the noise. Here’s my breakdown of the required info: www.shelleyrael.com/blog/labels-... #RealWorldNutrition
Food Label Basics: What Information Is Required by Law — Real World Nutrition
Learn what food labels are legally required to include, from ingredients and nutrition facts to allergens. Understand what matters and what doesn’t.
www.shelleyrael.com
October 10, 2025 at 9:59 PM
Understanding food labels is key to a healthy lifestyle. I love the Yuka app. It helps by scanning food barcodes, breaking down ingredients, and highlighting harmful additives. It explains their potential health effects, making it easier to make informed eating choices.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
The carnivore diet has recently gained popularity for its weight loss effects, as high protein increases satiety and typically keeps you in a deficit. However, it can lead to many nutrient deficiencies, higher saturated fat intake, and gut issues from lack of fiber.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
October 10, 2025 at 9:26 PM
The carnivore diet has recently gained popularity for its weight loss effects, as high protein increases satiety and typically keeps you in a deficit. However, it can lead to many nutrient deficiencies, higher saturated fat intake, and gut issues from lack of fiber.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
About 10% of adults hit the RDI for fruits & veggies. Many exceed sodium, sugars, and sat fat. Movement and stress care is often neglected. Before stressing seed oils, and tiny other details. Focus basic nutritional problems.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
October 2, 2025 at 8:04 PM
About 10% of adults hit the RDI for fruits & veggies. Many exceed sodium, sugars, and sat fat. Movement and stress care is often neglected. Before stressing seed oils, and tiny other details. Focus basic nutritional problems.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
A typical meal of mine is chicken and white rice, to make it more nutrient dense I could switch to brown rice to add more minerals and whole grains, add beans, peppers, and onions for more vitamins and fiber. Lastly put some reduced fat cheese on top for some calcium.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
October 2, 2025 at 7:53 PM
A typical meal of mine is chicken and white rice, to make it more nutrient dense I could switch to brown rice to add more minerals and whole grains, add beans, peppers, and onions for more vitamins and fiber. Lastly put some reduced fat cheese on top for some calcium.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
As we learned, it's important to eat food that foster a healthy gut microbiome, as it helps with both digestion and absorption. Prebiotic food like sorghum or even probiotic foods like yogurt or fermented veggies can help create a thriving gut microbiome!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
#Sorghum, an ancient and #gluten-free #grain, is gaining attention for its nutritional benefits and versatility due to its #plant-based protein, #fiber, and essential vitamins and minerals, and micronutrients which support #gut, #heart and #immune health. www.realsimple.com/what-is-sorg...
Sorghum Might Be the Most Underrated Superfood—Here's Why Nutrition Experts Love It
Learn about sorghum—the underrated superfood nutrition experts love and want you to eat more of. This healthy ancient grain benefits gut health, heart health, and more.
www.realsimple.com
September 24, 2025 at 2:13 PM
As we learned, it's important to eat food that foster a healthy gut microbiome, as it helps with both digestion and absorption. Prebiotic food like sorghum or even probiotic foods like yogurt or fermented veggies can help create a thriving gut microbiome!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
I think my recall was accurate and easy to complete as I've already been accustomed to tracking food. There were no surprises, this app makes it extremely easy to track food as I can scan the barcode of what I'm eating then I just weigh out the servings to my liking.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
September 23, 2025 at 9:48 PM
I think my recall was accurate and easy to complete as I've already been accustomed to tracking food. There were no surprises, this app makes it extremely easy to track food as I can scan the barcode of what I'm eating then I just weigh out the servings to my liking.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
The food industry contributes to protein overconsumption by promoting it as ‘healthy,’ even in products loaded with harmful additives and ingredients. While protein is essential, there are healthier sources rather than ultra-processed foods like fish, eggs, and lean meat
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
Is the PROTEIN bubble about to BURST?
thegrocerycart.substack.com/p/9925-how-t...
thegrocerycart.substack.com/p/9925-how-t...
September 16, 2025 at 7:49 PM
The food industry contributes to protein overconsumption by promoting it as ‘healthy,’ even in products loaded with harmful additives and ingredients. While protein is essential, there are healthier sources rather than ultra-processed foods like fish, eggs, and lean meat
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
A fun fact that i learned from this week's lecture is you need roughly 14g of fiber per 1,000 calories. As someone who tracks macros/calories this is a nice way where I can ensure I am eating an adequate amount of fiber.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
September 16, 2025 at 7:30 PM
A fun fact that i learned from this week's lecture is you need roughly 14g of fiber per 1,000 calories. As someone who tracks macros/calories this is a nice way where I can ensure I am eating an adequate amount of fiber.
@beh353.bsky.social #beh353
@beh353.bsky.social #beh353
Getting continuous quality sleep has majorly benefited my overall mood and feeling. If you can, please try to get 7-8 hours of sleep. Your body will thank you!
September 10, 2025 at 8:17 PM
Getting continuous quality sleep has majorly benefited my overall mood and feeling. If you can, please try to get 7-8 hours of sleep. Your body will thank you!
One thing that stood out was the public press will push out misinformation without either reading and comprehending the study or completely twist the results of the study to make a eye catching headline. I will make sure to double check the studies they provide.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
September 10, 2025 at 8:10 PM
One thing that stood out was the public press will push out misinformation without either reading and comprehending the study or completely twist the results of the study to make a eye catching headline. I will make sure to double check the studies they provide.
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
I am a dental hygiene major and I'm taking this course as a required elective and I also enjoy health and nutrition. I want to learn more in depth in the benefits of fiber as its a widely underconsumed nutrient. Healthy eating = consistency. My favorite food is steak and potatoes.
@beh353 #beh353
@beh353 #beh353
September 2, 2025 at 11:13 PM
I am a dental hygiene major and I'm taking this course as a required elective and I also enjoy health and nutrition. I want to learn more in depth in the benefits of fiber as its a widely underconsumed nutrient. Healthy eating = consistency. My favorite food is steak and potatoes.
@beh353 #beh353
@beh353 #beh353