@kaelyndias.bsky.social
I love this! There is such a stigma about gaining holiday weight and that can be very damaging to mental health and affect motivation. I love that these are ways to deal with that and build a healthy relationship with food. It's ok to let loose once in a way and enjoy!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
Holiday food gets a bad reputation, but enjoying food is not a failure. You can eat what you like, stay mindful, and move on without turning it into an all-day debate in your head. Holiday Eating Without the Guilt www.shelleyrael.com/blog/holiday... #RealWorldNutrition
Holiday Eating Without Guilt and Pressure — Real World Nutrition
Learn how to enjoy holiday food without guilt, stress, or diet culture pressure. Practical strategies for balanced eating and a healthier mindset during the festive season.
www.shelleyrael.com
December 8, 2025 at 12:55 AM
I love this! There is such a stigma about gaining holiday weight and that can be very damaging to mental health and affect motivation. I love that these are ways to deal with that and build a healthy relationship with food. It's ok to let loose once in a way and enjoy!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
This class taught me that a patient/individual's background is just as important as their problem. It is important to acknowledge multiple factors that contribute to nutrition e.g. financial status, employment, mental health etc. I will always keep this in mind!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
December 8, 2025 at 12:47 AM
This class taught me that a patient/individual's background is just as important as their problem. It is important to acknowledge multiple factors that contribute to nutrition e.g. financial status, employment, mental health etc. I will always keep this in mind!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
I love this low calorie fruit guacamole recipe! It has fresh and clean ingredients and is very easy to make in large batches. I also love that it links seasonal produce which as i posted about before, is actually a very cost-effective way of buying groceries! #beh353 @beh353.bsky.social
November 30, 2025 at 9:03 PM
I love this low calorie fruit guacamole recipe! It has fresh and clean ingredients and is very easy to make in large batches. I also love that it links seasonal produce which as i posted about before, is actually a very cost-effective way of buying groceries! #beh353 @beh353.bsky.social
I'm very excited to have the smashed potato and chicken salad this thanksgiving. I think its a great way to get both carbs and protein in for the day and it has whole food ingredients which keep me full for longer periods and help me to avoid snacking on junk! #beh353 @beh353.bsky.social
November 30, 2025 at 8:55 PM
I'm very excited to have the smashed potato and chicken salad this thanksgiving. I think its a great way to get both carbs and protein in for the day and it has whole food ingredients which keep me full for longer periods and help me to avoid snacking on junk! #beh353 @beh353.bsky.social
Since we talked about children's diets this week, these are multiple ways to introduce fruits and veggies into their diet. It makes it enjoyable yet all necessary nutrients are being consumed! #beh353
@beh353.bsky.social
@beh353.bsky.social
Happy Summer Solstice! 🌞
This is a great time of year to introduce kids to new fresh fruits and vegetables. Use these ideas for serving berries, avocados, tomatoes and watermelons! 🍓🥑🍅
#eatright #kidseatright
This is a great time of year to introduce kids to new fresh fruits and vegetables. Use these ideas for serving berries, avocados, tomatoes and watermelons! 🍓🥑🍅
#eatright #kidseatright
Summer Is Time for Kids to Try New Foods
Summer brings a seasonal abundance of delicious new foods. Now is the perfect time to introduce new fruits and vegetables to kids!
sm.eatright.org
November 24, 2025 at 4:46 AM
Since we talked about children's diets this week, these are multiple ways to introduce fruits and veggies into their diet. It makes it enjoyable yet all necessary nutrients are being consumed! #beh353
@beh353.bsky.social
@beh353.bsky.social
I would recommend this article as it is peer-reviewed and contains concrete scientific evidence to justify its contents. I am someone who focuses heavily on protein intake and found this very helpful! #beh353 @beh353.bsky.social
pmc.ncbi.nlm.nih.gov/articles/PMC...
pmc.ncbi.nlm.nih.gov/articles/PMC...
Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss
Several clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both ...
pmc.ncbi.nlm.nih.gov
November 24, 2025 at 4:42 AM
I would recommend this article as it is peer-reviewed and contains concrete scientific evidence to justify its contents. I am someone who focuses heavily on protein intake and found this very helpful! #beh353 @beh353.bsky.social
pmc.ncbi.nlm.nih.gov/articles/PMC...
pmc.ncbi.nlm.nih.gov/articles/PMC...
I think this is a great way to have flavored drinks. From the quiz we did this week, vitamin/energy drinks are highly processed so trying to make those kind of drinks with whole, healthy ingredients at home is much more beneficial! I'm definitely trying this!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
Fresh Fruit and Herb Sparkling Water Recipe - www.eatright.org/recipes/beve...
Fresh Fruit and Herb Sparkling Water Recipe
Become a mixologist by blending any combination of fruit — sweet or sour — to create refreshing
www.eatright.org
November 16, 2025 at 5:11 PM
I think this is a great way to have flavored drinks. From the quiz we did this week, vitamin/energy drinks are highly processed so trying to make those kind of drinks with whole, healthy ingredients at home is much more beneficial! I'm definitely trying this!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
Reflecting on Tom's case, I think there should be an emphasis on small changes improving health e.g. he chose to have a salad a day which helped in his weight loss. I too can relate to this as I have been making these small changes and have seen a lot of differences!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
November 16, 2025 at 5:02 PM
Reflecting on Tom's case, I think there should be an emphasis on small changes improving health e.g. he chose to have a salad a day which helped in his weight loss. I too can relate to this as I have been making these small changes and have seen a lot of differences!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
This is a great explanation of how stress is linked to our diet. Mental health also dictates a lot of our habits in the day and these may lead to cases like eating disorders which contributes to obesity. It is best to get help as soon as the problem is recognized! #beh353 @beh353.bsky.social
How Stress Can Make You Eat More — Or Not at All. Major anxiety can have a major effect on your food consumption. #StressAwarenessDay health.clevelandclinic.org/how-stress-c...
Why You Stress Eat and How To Stop
Food triggers both a chemical reaction and an emotional response, all to try to help you feel better and to take away your stress — but it doesn’t actually work in the long term. A psychologist explai...
health.clevelandclinic.org
November 5, 2025 at 1:58 PM
This is a great explanation of how stress is linked to our diet. Mental health also dictates a lot of our habits in the day and these may lead to cases like eating disorders which contributes to obesity. It is best to get help as soon as the problem is recognized! #beh353 @beh353.bsky.social
I learned that stigma harms mental and physical health. Also, financial barriers can make healthy choices harder e.g. some organic food like organic produce are expensive, so I’ll focus on empathy and understanding these challenges moving forward. #beh353
@beh353.bsky.social
@beh353.bsky.social
November 5, 2025 at 1:53 PM
I learned that stigma harms mental and physical health. Also, financial barriers can make healthy choices harder e.g. some organic food like organic produce are expensive, so I’ll focus on empathy and understanding these challenges moving forward. #beh353
@beh353.bsky.social
@beh353.bsky.social
One of the barriers I spoke about was diet of friends and family. If we meal prep things together, we would all stay more committed! This combined with lack of time calls for recipes like this which are easy to prep and also very fulfilling!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
November 3, 2025 at 3:51 AM
One of the barriers I spoke about was diet of friends and family. If we meal prep things together, we would all stay more committed! This combined with lack of time calls for recipes like this which are easy to prep and also very fulfilling!
#beh353 @beh353.bsky.social
#beh353 @beh353.bsky.social
Friends’ and family’s eating habits can hinder nutrition by encouraging shared unhealthy foods, like frequent takeout or desserts. Similarly, healthy habits b/w them like meal prepping balanced meals actually provides motivation to improve one's health!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
November 3, 2025 at 3:45 AM
Friends’ and family’s eating habits can hinder nutrition by encouraging shared unhealthy foods, like frequent takeout or desserts. Similarly, healthy habits b/w them like meal prepping balanced meals actually provides motivation to improve one's health!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
I like how this breaks down the different B vitamins instead of treating them like it's one nutrient. I also didn’t realize that B12 absorption decreases with age so that part stood out to me the most. #beh353
@beh353.bsky.social
@beh353.bsky.social
People say they need more “vitamin B,” but there are eight different B vitamins, each with its own role. Most of us get enough from food, but some groups may need supplements. Read the breakdown in my latest blog: www.shelleyrael.com/blog/vitamin...
Vitamin B: Do You Really Need a Supplement? — Real World Nutrition
Many people say they need more “vitamin B,” but there are eight different B vitamins with different roles. Learn what they do, when supplements are needed, and why food is usually enough.
www.shelleyrael.com
October 26, 2025 at 6:09 PM
I like how this breaks down the different B vitamins instead of treating them like it's one nutrient. I also didn’t realize that B12 absorption decreases with age so that part stood out to me the most. #beh353
@beh353.bsky.social
@beh353.bsky.social
These are the Olly Women’s Multivitamin Gummies I take. The doses look fine, but I noticed they have extra biotin and folic acid so I was wondering if that’s okay if I already eat a balanced diet, with a slight focus on high protein.
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
October 26, 2025 at 6:00 PM
These are the Olly Women’s Multivitamin Gummies I take. The doses look fine, but I noticed they have extra biotin and folic acid so I was wondering if that’s okay if I already eat a balanced diet, with a slight focus on high protein.
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
I learned that vegetarianism is a spectrum of eating patterns that limit or exclude meat to varying degrees, and understanding these distinctions, along with related terms like “plant-based” and “flexitarian,” is essential for accurate nutrition guidance and research. #beh353
@beh353.bsky.social
@beh353.bsky.social
Vegetarian doesn’t always mean the same thing. From lacto-ovo to flexitarian, the definitions can get confusing. I explain the differences so you know what’s what: www.shelleyrael.com/blog/vegetar... #RealWorldNutrition
What Does Vegetarian Really Mean? Definitions, Types, and Plant-Based Eating — Real World Nutrition
Learn what vegetarian really means, the different types of vegetarian diets, how plant-based eating fits in, and the history behind vegetarianism.
www.shelleyrael.com
October 19, 2025 at 9:59 PM
I learned that vegetarianism is a spectrum of eating patterns that limit or exclude meat to varying degrees, and understanding these distinctions, along with related terms like “plant-based” and “flexitarian,” is essential for accurate nutrition guidance and research. #beh353
@beh353.bsky.social
@beh353.bsky.social
This is a great article which talks about the effects of excess sugar intake. It is not peer reviewed but could still be counted as a credible source since the author is an MD. #beh353
@beh353.bsky.social
time.com/4714456/suga...
@beh353.bsky.social
time.com/4714456/suga...
time.com
October 19, 2025 at 9:49 PM
This is a great article which talks about the effects of excess sugar intake. It is not peer reviewed but could still be counted as a credible source since the author is an MD. #beh353
@beh353.bsky.social
time.com/4714456/suga...
@beh353.bsky.social
time.com/4714456/suga...
I did not know octopus was low in calories! This is awesome for people like me who focus on high protein, low calorie meals! To improve my fibre intake, I could include a lentil soup to go along!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
Best Recipes for Octopus, Food & Wine. It may seem unnerving, but cooking octopus at home is worth the effort. Whether grilled or braised, the tentacles are incredibly delicious. #Octopus is low in calories and a good source of protein. #WorldOctopusDay www.foodandwine.com/cooking-tech...
October 13, 2025 at 1:04 AM
I did not know octopus was low in calories! This is awesome for people like me who focus on high protein, low calorie meals! To improve my fibre intake, I could include a lentil soup to go along!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
It is so intriguing how diets can affect brain aging! Who knew certain proteins actually accelerated the rate of brain aging. It is good to know that the mediterranean diet reduces this effect; i'll certainly be drinking more green tea!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
Following a green-Mediterranean diet—which includes green tea and the aquatic plant Mankai—is associated with slower brain aging, according to a study co-authored by researchers at Ben-Gurion University, Harvard Chan School, and the University of Leipzig.
Green-Mediterranean diet may slow brain aging | Harvard T.H. Chan School of Public Health
Following a green-Mediterranean diet—which includes green tea and the aquatic plant Mankai—is associated with slower brain aging, according to a study.
hsph.harvard.edu
October 13, 2025 at 12:56 AM
It is so intriguing how diets can affect brain aging! Who knew certain proteins actually accelerated the rate of brain aging. It is good to know that the mediterranean diet reduces this effect; i'll certainly be drinking more green tea!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
The increasingly popular keto diet focuses on high fat, low carb intake. It puts the body in ketosis which burns fat for energy instead of carbs. Some sources claim it's great for short term weight loss and it improves blood sugar control for ppl with type 2 diabetes. #beh353 @beh353.bsky.social
October 13, 2025 at 12:46 AM
The increasingly popular keto diet focuses on high fat, low carb intake. It puts the body in ketosis which burns fat for energy instead of carbs. Some sources claim it's great for short term weight loss and it improves blood sugar control for ppl with type 2 diabetes. #beh353 @beh353.bsky.social
I absolutely love how well this article explained the benefits of eating seasonal produce. I definitely didn't know that seasonal fruits and vegetables were actually cheaper and fresher! I will be using this as a guideline in my next grocery trip!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
Seasonal fruits and vegetables often taste better, cost less, and offer variety you might miss otherwise. My latest blog explains how eating with the seasons supports both health and flavor. Read it here: www.shelleyrael.com/blog/seasona... #RealWorldNutrition
Seasonal Fruits and Vegetables: How to Enjoy Healthier, Flavorful Meals — Real World Nutrition
Discover how seasonal fruits and vegetables boost health, add flavor, and make eating plant-forward meals simple. Tips for fall produce, variety, and practical strategies are included.
www.shelleyrael.com
October 5, 2025 at 8:18 PM
I absolutely love how well this article explained the benefits of eating seasonal produce. I definitely didn't know that seasonal fruits and vegetables were actually cheaper and fresher! I will be using this as a guideline in my next grocery trip!
#beh353
@beh353.bsky.social
#beh353
@beh353.bsky.social
My go-to meal is a rice noodle stir-fry with chicken. To make this more nutrient dense I can include more veggies like spinach and broccoli. I can also add on a fresh orange juice without sugar to complete the meal. #beh353
@beh353.bsky.social
@beh353.bsky.social
October 5, 2025 at 8:14 PM
My go-to meal is a rice noodle stir-fry with chicken. To make this more nutrient dense I can include more veggies like spinach and broccoli. I can also add on a fresh orange juice without sugar to complete the meal. #beh353
@beh353.bsky.social
@beh353.bsky.social
I was able to recall my larger meals of the day however I struggled with remembering any small snacks like how many berries specifically or how many rice crackers. I did notice however that i was lacking fibre in my diet since I usually give protein more importance. #beh353 @beh353.bsky.social
September 28, 2025 at 6:32 PM
I was able to recall my larger meals of the day however I struggled with remembering any small snacks like how many berries specifically or how many rice crackers. I did notice however that i was lacking fibre in my diet since I usually give protein more importance. #beh353 @beh353.bsky.social
An eye opener! With fitness influencers and social media promoting so many protein sources for intake, it is so important to find the balance between what is required and what we feel is expected from us! i'll definitely be keeping this in mind while meal planning. @beh353.bsky.social
The push for more protein (a euphemism for meat): good, bad, indifferent?
Protein is very much on the food agenda these days despite evidence that hardly anyone needs more of it than they are already getting. This has led to at least two trends. I. Nutritional hilarity. Here's my current…
Protein is very much on the food agenda these days despite evidence that hardly anyone needs more of it than they are already getting. This has led to at least two trends. I. Nutritional hilarity. Here's my current…
The push for more protein (a euphemism for meat): good, bad, indifferent?
Protein is very much on the food agenda these days despite evidence that hardly anyone needs more of it than they are already getting. This has led to at least two trends. I. Nutritional hilarity. Here's my current favorite example (you can't make this stuff up). II. Eat more meat! The Institute for Food Technology says Hunger for Protein Fuels Meat Mania.
www.foodpolitics.com
September 21, 2025 at 6:23 PM
An eye opener! With fitness influencers and social media promoting so many protein sources for intake, it is so important to find the balance between what is required and what we feel is expected from us! i'll definitely be keeping this in mind while meal planning. @beh353.bsky.social
Fun fact: Our brain uses approx. 120g of glucose a day making carbohydrates an essential to memory, learning and focusing! I always avoided carbs but now it looks like i need to focus more on consuming them!
@beh353 #beh353
@beh353 #beh353
September 21, 2025 at 6:12 PM
Fun fact: Our brain uses approx. 120g of glucose a day making carbohydrates an essential to memory, learning and focusing! I always avoided carbs but now it looks like i need to focus more on consuming them!
@beh353 #beh353
@beh353 #beh353
You learn something new everyday! I definitely had some misconceptions about foods like avocados and nuts actually contributing to cholesterol! Definitely going to use these key takeaways! @beh353 #beh353
4 foods to buy to help lower high #cholesterol - #oats, #avocados, #nuts, and leafy #greens #LDL www.eatingwell.com/foods-to-buy...
4 Foods to Buy Every Week to Help Lower High Cholesterol, According to Dietitians
If you’re trying to lower cholesterol levels, avocados, oats, leafy greens, nuts and seeds are must-buys at the grocery store. Experts explain why.
www.eatingwell.com
September 14, 2025 at 6:30 PM
You learn something new everyday! I definitely had some misconceptions about foods like avocados and nuts actually contributing to cholesterol! Definitely going to use these key takeaways! @beh353 #beh353