The Real Dish – Details, episodes & analysis

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.

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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

Today we’re diving deep into a powerful shift that’s redefining midlife as a time of growth, strength, and vibrant living.  I'm interviewing Mimi Ison, known as HeyMiddleAge on social media, whose grown a huge following as she shares all of her experiences navigating midlife and embracing things like boxing, shuffling, jumping rope and natural beauty.

And she's doing it WELL.

I'd like to think that the days of outdated stereotypes are behind us. The conversation around midlife women is changing, and it's louder, prouder, and more empowering than ever. We’re talking about women who are not just surviving these years but thriving, embracing health, wellness, career transitions, passions, and powerful community connections.

So, grab a smoothie or cup of tea, or lace up those walking shoes and get your sweat on, and join us as we explore the stories, strategies, and supercharged mindsets that are breaking boundaries and celebrating midlife for what it truly is: a time of unstoppable energy, wisdom, and renewal.

Grab a seat at the Chef's Table and let's dig in.

Welcome back to The Real Dish Show! I'm your host, Chef Mareya, and today we've got a special treat for you. In this episode, we're diving into some of the best highlights from past discussions on women's health. We'll cover everything from balancing hormones and boosting energy to maintaining a healthy weight and feeling your best at any age. Our guests, Dustin Baker and Renee, join us to share their insights on hormone management, nutrient absorption, and the importance of consistency in your health journey. Plus, you'll hear inspiring tips for achieving your fitness goals, whether you're 45 or 69. So grab a seat at the Chef's table, maybe even a pen and paper, and let's dig into these essential keys for living well at every stage of life. Don't miss out—this episode is packed with actionable tips to help you take control of your health journey!

Renee Landers, a 72-year-old bodybuilder, is a testament to the power of resilience, dedication, and the pursuit of health at any age. Defying conventional expectations, Renee began her fitness journey later in life after a back surgery and quickly became an inspiration in the bodybuilding community. Her chiseled physique and unwavering strength are the results of years of rigorous training, a disciplined diet, and a commitment to maintaining her mental and physical well-being.

Throughout her career, Renee has competed in numerous bodybuilding competitions, often placing in top categories, proving that age is no barrier to achieving peak physical condition. Beyond the stage, she is a passionate advocate for fitness at every age and stage, sharing her story to motivate others to stay active and embrace a healthy lifestyle. She bubbles with the energy and vitality of a 20 year old! Renee regularly speaks on the benefits of weight training, proper nutrition, and mental fortitude, empowering older adults to prioritize their health.

Her remarkable journey has earned her recognition not just as an athlete, but as a role model for people of all ages looking to improve their lives through fitness and self-care.  I can't wait for you to hear this episode and get learn there is no barrier when you put your mind and action to your fitlife goals. 

In this episode, we'll dive into:

- How to turn life's challenges into your biggest opportunity for growth

- Getting your mindset right so the rest of the recipe for achieving your dreams can follow

- How to persevere when people are critical and dealing with family and friends who don't see your vision

- How to start and stick with your fitlife journey at any age or stage

Let's dig in.

Find Renee on Instagram @Reneefitat70 and on YouTube at https://www.youtube.com/@Reneefitat70

 Welcome to this special episode of the Real Dish called Foodpreneurs where we take a deep dive into the world of entrepreneurship with a special focus on leading innovators.  Today, I’m interviewing David Figueroa, the visionary founder of Melinda's Hot Sauces. David transformed Melinda's from a small family business into an internationally recognized brand known for its gourmet, flavor-forward approach to heat.

In this episode, we’ll explore how David’s entrepreneurial journey offers invaluable lessons for anyone looking to build a business from the ground up. From his commitment to quality ingredients and authentic flavors to his ability to scale a brand in a highly competitive market, David exemplifies the balance between passion and smart business strategy. Whether you're an aspiring entrepreneur or just curious about what it takes to create a successful brand, there’s so much to learn from his story.

So grab a seat at the chef’s table as we unpack his journey, the key challenges he’s overcome, and the mindset that has driven Melinda’s Sauces to become a household name!  And if anyone was wondering, my personal favorite is the black truffle hot sauce.  Let’s dig in.

What a dream it was to sit down with Tosca Reno, my fitlife mentor from afar.  Although I appeared in her Eat Clean Magazine back in 2012, and had been a student of her work and an avid follower of her principles, I never had the pleasure of meeting Tosca until recently by way of this recording.

And it was definitely worth the wait!

As the Queen of Eating Clean herself shared her personal struggles and how she's empowering a generation of people to get in shape and live their best life, I thought, wow, people need to really meet the real Tosca.

And you will indeed!

Tosca Reno is a New York Times best selling author, founder of the Eat-Clean Diet® health revolution, health and wellness expert, transformation coach, motivational speaker, Star of a Gemini Award Winning reality TV show, physique competitor, and mother of 4.

The founder of the Eat Clean® series that kicked off a food revolution by the same name, Tosca has sold millions of copies of her books, in several languages. She has helped millions lose weight and become well, thanks to Eating Clean®, a lifestyle system designed to manage weight loss and wellness.

Once 204 pounds and officially obese, she has discovered the secret most needed to serve those suffering from the modern day problem of overweight.

Her online Strike Sugar program guides users through a 4 week detox of ultra processed foods and refined sugars. Millions have used the program to quit their sugar addiction and live life free from pain and illness.

Tosca is an experienced author, speaker, educator, transformation coach and media veteran.

I'm so thrilled to be able to share this episode full of wisdom and practical tips to get you on the right path.  So grab a seat at the Chef's Table and let's dig in.

Get Tosca's 4-week 'Strike Sugar' program for just $99.

What does it take to build a health and wellness brand that goes the distance? In this episode, I'm interviewing Jeff and Mike Pedersen of Sports Research.  Jeff is a health industry legend who founded the company over 45 years ago after developing Sweet Sweat, an innovation that helps accelerate the thermogenic effect and improve circulation.  

Now led by his son, Mike, we dive into what it takes to lead a legacy brand with over 200 SKUs, work with family and continue championing best-in-class products that help athletes and everyday heroes in the sport of life.

Whether you're a health and fitness enthusiast, performance athlete, entrepreneur or industry expert, you'll take so many powerful nuggets away from this interview.  Grab a seat at the chef's table and let's dig in!

Make sure to use code CHEFMAREYA for 20% off your purchase of any Sports Research product, including their amazing electrolytes, Omega 3's, protein, Organic Collagen, Sweet Sweat and over 200 other products at www.sportsresearch.com.

In this episode, we dive into heart Is the carnivore diet good for your heart and more heart health questions unpacked with board certified cardiologist Dr. Jack Wolfson.  His point of view is: "I use all natural methods to prevent, treat, and reverse heart disease and related ailments. You don't have to depend on Big Pharma meds or surgeries to treat heart disease." In today's episode, we're diving into a topic that's close to all our hearts—literally! We're talking about how the food we eat can impact our heart health.

Whether you're a foodie looking to make healthier choices or someone who wants to better understand the link between diet and cardiovascular wellness, this episode is for you. We'll be breaking down the best and worst foods for your heart, sharing expert insights, and offering practical tips to help you make heart-healthy choices without sacrificing flavor.

So grab your favorite healthy snack, sit back, and get ready for a lively and informative discussion that will have your heart thanking you with every bite!

In this episode of "The Real Dish," I address the energy challenges women face in midlife. I share my personal journey, including overcoming a significant injury and competing in a bikini bodybuilding competition. I identify "energy vampires" like stress, poor sleep, unhealthy diets, and negative relationships that drain vitality. I offer practical tips for boosting energy naturally, such as regular exercise, eating energizing foods, and considering supplements. Emphasizing a positive mindset and supportive relationships, I aim to empower women to reclaim their energy and pursue their passions through informed lifestyle choices and self-care practices.

Want to try Chef Mareya’s favorite energy hacks?  Here are direct links and discount codes:

Sports Research

Receive 20% off with my code: ChefMareya

Recommended products:

Creatine

D3 + K2

Whey Protein

Organic Powdered Collagen

Omega 3s

BIOptimizers

Magnesium Breakthrough

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I also recommend:

P3 Om (gut health)

Masszymes (enzymes)

Blood sugar control

Lumebox:

Receive $260 off with code CHEFMAREYA

Red light/IFR portable box

Re-energize yourself at the cellular level.  NASA proven technology.

Garden of Life:

Receive 20% off with code: GIFTOFHEALTH

Hormone Balance

Berberine

Modere

Receive $25 off your order with my code CHEFMAREYA

Biocell Liquid Collagen

Go! Pre-workout energy

Logiq Brain healthy coffee + collagen

Melinda’s Sauces:

Put some fire into your life with these delicious hot sauces!