The Millennial Nutritionist

Bada Bean Discount Link: www.badabeansnacks.com/themillennialnutritionist Use code "THEMILLENNIALNUTRITIONIST" at checkout for 15% off Summary: Folate/ Folic Acid Iron Iodine Choline Calcium Vitamin D Specific Foods to Add in During Pregnancy Example Meal Plan  Links Mentioned: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/anemia-during-pregnancy/art-201144...

Summary: Does breakfast actually help us to lose weight? What can breakfast help with? How to build a healthy breakfast Correcting/ balancing common breakfast meals that I see with clients 3 habits that are preventing you from eating a healthy breakfast Links Mentioned: https://www.health.harvard.edu/blog/eating-breakfast-wont-help-you-lose-weight-but-skipping-might-not-either-2019041916457 https:...

Summary of Interview: Why is prenatal nutrition important? 1st trimester nutrition tips for nausea Weight gain during pregnancy Calorie recommendations per trimester Which foods should be avoided? Can you eat certain foods to rush labor? Check out Mel’s Balanced Bump Method: https://wellbymelnutrition.com/ Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for...

Summary of Interview: Why did you want to become a dietitian? What makes you a good weight loss counselor for TMN? What are your biggest tips for someone who is just starting to lose weight? What are the nutritional/ wt loss challenges for Gen Z? How can you help with that? Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many h...

Drink Wholesome Discount Link: https://www.drinkwholesome.com/?ref=TMN Use code "illagarcia" at checkout for 10% off Challenges/ Tips: Vacations Beach Guide When people are visiting you Pool Days Tips for Kids on Summer Break Summer Produce Ideas Walking in the heat Summer Cookouts/ July 4th Links Mentioned:  How to Lose Weight this Spring: https://open.spotify.com/episode/1Iu1Z0tCifS0rQ...

Firebelly Tea Discount Link: https://www.firebellytea.com/ILLA Use code "ILLA" at checkout FAQ’s: I don’t understand what you’re saying How much of a deficit do I need to be in? What determines how many calories you should eat/ resting metabolic rate? OMAD diet and eating a lot of calories to lose weight Accuracy of apple watch calorie burn? Links Mentioned:  Original Youtube Short: http...

Bada Bean Discount Code: https://www.badabeansnacks.com/themillennialnutritionist Use code "THEMILLENNIALNUTRITIONIST" at checkout Summary: Thoughts on the Poppi Situation What does Fiber help with? Top challenges to eating more fiber -> with solutions! Your fiber questions answered My favorite fiber foods Tips for eating more fiber when you’re busy and on the weekends Links Mentioned...

Bada Bean Discount Code: https://www.badabeansnacks.com/themillennialnutritionist Use code "THEMILLENNIALNUTRITIONIST" at checkout Episode Summary: - looking back at the last 4 years with TMN (accomplishments, what I've learned, different seasons of the business) - What you can expect from here (maternity leave, 1:1 coaching, Millennial Living, content) Email List Sign Up- https://th...

Bada Bean Discount Code: https://www.badabeansnacks.com/themillennialnutritionist Use code "THEMILLENNIALNUTRITIONIST" at checkout Our weight loss clients see the best results - both on the scale and with their long term success - when they plan ahead. From knowing what you’re going to cook before you go grocery shopping to prepping snacks and lunches ahead of time, there are a lot of wa...

Summary: What is the emotional eating? Why do we emotionally eat? What does emotionally eating look like for busy women? What makes emotional eating worse? How can you work on decreasing your emotional eating? Tips for specific situations: Professional success When you have work stress/procrastinating When you’re on a vacation/ holidays when you want to eat food “you’ll never get again” Boredom ea...

Summary: What is the mediterranean diet? Are there specific guidelines for what to include/ avoid? Is it all or nothing or more so helpful tips to incorporate? Difference between mediterranean diet and the standard american diet? Why is the mediterranean regarded as so healthy for us to follow? What are some healthy kitchen hacks for recipes, including substitutions, prep tips, and timesaving sugg...

Strength training is one of the best exercises you can do for weight loss and your overall health, but it can be hard to sift through all the info online about it. In this episode, I’m interviewing Dr. Payton Busker, a Doctor of Physical Therapy and the Head of Content and Fitness Instructor at Evlo Fitness! Dr. Busker is walking us through the basics of training, including how to get started, wha...

Summary: Intro- What is red meat/ processed meat? What amount are we actually consuming of it? What is the recommended amount and are we really eating more than what is recommended? Documentary Statements, Corrected By Us Food sources of dietary cholesterol “All protein comes from plants” “Carbs cannot make you fat. Carbs cannot be stored as fat” “You’re getting other additional toxins that are in...

Summary: 1. Start with exercise- especially by walking with the longer daylight! 2. Eat more produce- because it's tasting so good right now! 3. Don't eat past your fullness cues on vacation ( vacation tips podcast episode ) 4. Make a game plan before wedding events 5. Utilize meal delivery services Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial L...

Intro: Defining dairy Why shouldn't we avoid milk? When should someone be dairy free? Myths 1. Milk alternatives are better for you- reference , dietary guidelines 2. Plant-based milks are better for the environment- reference ; Previous beef podcast interview 3. Milk grosses me out 4. Dairy causes inflammation- reference 5. Unpasteurized/ raw milk is healthier This was a sponsored podcast epi...

Summary: Prenatal Health- Weight status, weight loss medications, how to optimize health, what to look for in a prenatal vitamin, PCOS tips, medical testing for fertility Postpartum Health- What to start doing right away, birth control options, how to regain health Connect with Dr Moyers: https://www.skywomenshealth.com/ https://podcasts.apple.com/us/podcast/sky-womens-health/id1541657642 Become I...

Why Are you Hungry? 1. Overall not eating enough/correctly ( How to Lose Weight Episode ) 2. Emotional Reasons ( Emotional Eating Episode ) 3. Fixable Lifestyle Factors 4. PMSing 5. Reasons you can't help Solutions 1. Eat Less Processed Food 2. Eat Less concentrated sweets/ added sugar 3. Don't skip meals 4. Eat more carbs vs far 5. Eat 3 balanced meals with no snacks Other Links: Email Si...

Myths I'm Busting: 1. Meat is unhealthy 2. Meat will give you a foodborne illness 3. Meat is less sustainable 4. Eating meat is cruel Problems I'm Helping you With: 1. Texture 2. You don't know how to cook it 3. You don't like handling raw meat 4. Meat gives you the ick Links Mentioned: - Protein Absorption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/ - Nutrition Info in...

There has been a lot of buzz around a vegan diet in the last few years, and the potential health benefits of plant-based lifestyles - including weight loss. In this episode, TMN Coach Lacey is joining us to share her background as a former vegetarian and her best tips for getting enough nutrients and reaching your weight loss goals if you go plant-based. Join our Millennial Living Membership for h...

Email Newsletter Sign Up Key takeaways from this episode include: Increase your steps ( walking episode ) Eat breakfast every day ( study ) Figure your your foundational habits  Be consistent with some health goal when you’re away ( vacation episode ) Implement self-monitoring   Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so m...

Links: Blog email sign up MyPlate Episode

One of the scenarios our clients come to us really worried about is going out to eat while trying to lose weight, especially when it’s for a social gathering where lots of appetizers, drinks, and desserts will be served. In this episode, TMN Coach Catherine is joining me to discuss our best tips for staying on track while eating out, including what to specifically order at Italian, Thai, Sushi, an...

Let’s start out 2024 on the right foot with weight loss! These are some of the most impactful changes that you can work on right now to have weight loss- for the long term! Links mentioned: Article: How many calories we burn when walking Weekends Episode 10k Steps Episode Eating Out Episode Setting Goals Episode Some key takeaways from this episode include: Make sure you’re setting very specific g...

103: Why Online Calorie Calculators are Sabotaging Your Weight Loss  A random topic, but I thought it would be helpful to clear some things up! I love following vloggers’ lives as much as the next person, but I also look at things through the lens of a registered dietitian so I know what to actually take to heart and what not to. I want to empower you with this info as well! Links mentioned: Episo...

109: 2023 Trends It’s that time of the year where we’re assessing the year’s health and wellness trends! Listen in to determine which trends you should leave and keep going into 2024. Some key takeaways from this episode include: There are so many new and exciting weight loss medications. If weight loss has been difficult for you in the past, this could be an option for you. It will be interesting...