The Real Dish

Welcome to The Real Dish, hosted by food and health industry expert, Chef Mareya, The Fit Foodie where we dive into all things to help you thrive so you can go out and CRUSH your big goals. It’s all about living a real, abundant, juicy life so we peel back the onion on the latest trends, spill the tea on diet myths and dish up real fit food for thought you can sink your teeth into. So, pull up a chair at the chef’s table and let’s dig in.

EP 151 - Redefining Social Drinking: A Zero-Proof Lifestyle with Sam Moore 09/25/2025

EP 151 - Redefining Social Drinking: A Zero-Proof Lifestyle with Sam Moore Welcome to another episode of The Real Dish. I’m your hostess with the mostess, Chef Mareya, The Fit Foodie and I have a question for you. What happens when you take alcohol out of the equation? Do the celebrations stop… or do they actually get more meaningful? In this episode 151, we’re exploring a movement that’s gaining serious momentum: the non-alcoholic and zero-proof lifestyle. During Sober October and beyond, more people are rethinking their relationship with drinking — not out of deprivation, but out of a desire to live sharper, healthier, and more present. In fact, nearly 40% of U.S. adults say they’re actively trying to drink less, and the NA beverage market is set to explode by 30% in the next few years. To help us unpack this shift, I’m joined by Sam Moore, the creator of Hazlo — a brand that proves you don’t need alcohol to have bold, complex, and craveable flavors in your glass. Together, we’ll talk about the trends fueling this movement, why it’s resonating so deeply right now, and how zero-proof drinks are changing the way we connect and celebrate. So if you’ve ever wondered whether you’d feel better, sharper, or more you without alcohol, this conversation is going to spark something. Discount on Hazlo NA drinks: Receive a 10% discount on a 24-pack with all 3 flavors! (. 00:00 Introduction: The growing trend of non-alcoholic lifestyles 02:38 Sam Moore’s personal story: The catalyst for change 05:07 Pinpointing the physical and mental impact of alcohol 07:51 The generational shift: Why younger people are drinking less 09:54 The social pressure and awkwardness of not drinking 12:32 The inspiration behind creating the Aslo brand 15:20 Formulating for flavor, mouthfeel, and experience 19:40 The functional benefits of Aslo’s adaptogen blend 24:38 Addressing the misconception that there are no good NA options 27:15 The instant gratification trap of alcohol vs. feeling good tomorrow 32:39 The frustration of limited NA options at bars and restaurants 36:39 Five actionable tips for a successful Sober October 50:18 How to join the Aslo challenge and where to find the products /episode/index/show/recipesforyourbestlife/id/38327780

EP 150 - Eating Well Without the Weight of Perfection 09/08/2025

EP 149 - The One Decision That Will Change Your Wellness Journey 08/18/2025

EP 149 - The One Decision That Will Change Your Wellness Journey 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 /episode/index/show/recipesforyourbestlife/id/37845750

EP 148 - Stress-Free Aging: EU Rituals to Ditch Hustle Culture 08/01/2025

EP 147: Why removing artificial colors isn't enough: The top 10 issues in food that deserve our attention 05/19/2025

EP 147: Why removing artificial colors isn't enough: The top 10 issues in food that deserve our attention 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/ Superfood Sprinkle: It's your last chance to grab our Superfood Sprinkle Gift Box before she goes buh-bye. Over $32 worth of freebies for just $34.99. https://www.mysuperfoodsprinkle.com/products/buy-1-get-a-free-refill-shipping 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. /episode/index/show/recipesforyourbestlife/id/36603580

EP 146 - What supplements do I REALLY need and why is liposomal encapsulation one to watch - with Dr. Thomas Levy 04/25/2025

EP 145 - Top 10 TikTok Food Myths Debunked 04/14/2025

EP 145 - Top 10 TikTok Food Myths Debunked 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: 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. I've been loving the greens, too! 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! /episode/index/show/recipesforyourbestlife/id/36113540

EP 144: Emotional Eating & Hormones: Craving Control in Real Life 03/28/2025

EP 143: Why Intuitive Eating Might Not Be Your Best Bet for Health and Muscle in Midlife 03/14/2025

EP 142: How to Eat to Build Muscle and Burn Fat After 40 02/28/2025

EP 141: Cooking Up Confidence and Vitality: Why your future is on the end of your fork 02/10/2025

EP 140 - Protein questions answered: How Much and What Kind of Protein to Thrive? 01/24/2025

EP 139 - HRT or Natural? Navigating Menopause Your Way 01/17/2025

EP 138 - Detox without the Drama: How to easily release toxins every day for a healthier life 01/11/2025

EP 138 - Detox without the Drama: How to easily release toxins every day for a healthier life Detox Without the Drama" Welcome to The Real Dish! I’m Chef Mareya, your guide to practical, no-nonsense conversations about health, wellness, and living your best life. Today, we’re tackling a hot topic: detoxing. But let’s get real—most detox plans are dramatic, extreme, and, frankly, unsustainable. So in this episode, we’re going to explore how to detox without the drama. No juice cleanses, no starvation, no gimmicks—just simple, effective ways to help your body do what it’s already designed to do. Why Detox Isn’t What You Think First, let’s debunk the detox myth. Your body already has built-in detox systems—your liver, kidneys, lungs, and even your skin are working 24/7 to eliminate toxins. So, you don’t need a magic potion or expensive cleanse to “detox.” What we can do, though, is support those systems. Think of it like giving your body a little extra love so it can function more efficiently. A real detox is less about deprivation and more about nourishment. The Foundations of Gentle Detox So, how do we detox without all the drama? It starts with a few simple, foundational habits: Hydration: Water is your body’s best friend when it comes to flushing out toxins. Aim for at least 8 glasses a day, and consider starting your morning with warm lemon water—it’s a gentle way to kickstart your digestion. Fiber-Rich Foods: Fiber helps your body eliminate waste. Load up on fruits, veggies, whole grains, and legumes. Think colorful salads, roasted veggies, and hearty soups. Sweating it Out: Exercise and even a relaxing sauna session can help your body eliminate toxins through sweat. Bonus: it boosts your mood, too! Clean Eating: Focus on whole, unprocessed foods. Cut back on sugar, alcohol, and packaged snacks, and let your meals revolve around fresh ingredients. My Favorite Detox Superfoods Let’s talk about some of my go-to foods for supporting detox: Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and kale are rich in compounds that support liver detoxification. Citrus Fruits: Lemons, oranges, and grapefruits are high in vitamin C, which helps your body neutralize toxins. Herbs and Spices: Turmeric, cilantro, and ginger are fantastic for reducing inflammation and supporting detox pathways. Sea Vegetables: Kelp and other seaweeds are great for removing heavy metals and supporting thyroid health. And, of course, I have to give a shoutout to my Superfood Sprinkle, which contains detox superstars like kelp, turmeric, and cayenne. A sprinkle here and there can make a big difference! Lifestyle Detox Tips Detox isn’t just about food. It’s also about reducing the toxic load in your environment. Here are a few lifestyle tips: Clean Up Your Skincare and Household Products: Switch to natural, non-toxic products wherever possible. Your skin absorbs what you put on it, so this is a big one. Get Enough Sleep: Sleep is when your body repairs itself and clears out waste. Aim for 7-9 hours a night. Breathe Clean Air: Open your windows, add some air-purifying plants to your home, and, if needed, invest in an air purifier. Digital Detox: Sometimes, detoxing isn’t just about your body—it’s about your mind. Take breaks from screens and social media to reset and recharge. A Simple Daily Detox Routine Host: If you’re wondering how to pull all this together, here’s a simple daily detox routine: Morning: Start with a glass of warm lemon water and a short walk to get your blood flowing. Throughout the Day: Eat colorful, whole foods and stay hydrated. Add detox-friendly spices like turmeric or cayenne to your meals. Evening: Take a few minutes to wind down with a gentle stretch or meditation, and aim for a good night’s sleep. It’s all about creating a rhythm that feels good and supports your body. And that’s The Real Dish on detoxing without the drama! Remember, you don’t need a drastic plan or expensive products to feel your best. Focus on small, consistent steps that support your body, and you’ll be amazed at how much better you feel. Thanks for tuning in, and until next time, let’s keep it real and keep it simple. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who might be curious about detoxing the right way. And as always, I’d love to hear your questions or suggestions for future topics—drop me a message anytime – ! Detox naturally with Mareya’s Superfood Spice blends, Try Mareya’s favorite for sounder sleep Check out Mareya’s answer to alcohol with – use code DRYJAN20 for 20% off /episode/index/show/recipesforyourbestlife/id/34816885