Hi! I’m Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I’m here to show you that you don’t need any products to lose weight! It just takes a little behavior change and food tracking. If you want science-back nutrition information and a sustainable approach to weight loss from a professional, this is the podcast for you!
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-20114455#:~:text=Your%20body%20uses%20iron%20to,supply%20oxygen%20to%20your%20baby https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082 https://www.dietaryguidelines.gov/ Millennial Living Iron 101 Module: https://tmn-club.circle.so/c/educationalandfood-demo-videos/march-101-module-should-i-take-an-iron-supplement-ways-to-increase-iron-intake-through-your-diet-8a7b8108-4860-4611-adc3-fbcad84c2560 Dairy Podcast Episode https://open.spotify.com/episode/2P0uZvJdxEemhLyjbHNaYd?si=8yPg7lgVRCOVRmwHatuMjQ Overall Pregnancy Nutrition Episode: https://open.spotify.com/episode/2NsbtVpXpidvVz8A6AMBKR?si=bvIG_hxtTa-wNT72DatUPw Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss#TOC_TITLE_HDR_4 https://pubmed.ncbi.nlm.nih.gov/16002798/ Millennial Living Breakfast Meal Prep Ideas: https://tmn-club.circle.so/c/pdf-resources/august-guide-breakfast-meal-prep-ideas-3094bfb5-3845-41be-b1f1-7387eef33087 Millennial Living “5 Tips for a TMN-Approved Breakfast” https://tmn-club.circle.so/c/educationalandfood-demo-videos/5-tips-for-a-tmn-approved-breakfast-fe6ee5dc-e98d-46e7-87ce-ff8feea6cfe2 Protein Episode: https://open.spotify.com/episode/03p7suiFvePhgd3W5bW1jP?si=HcDYgoOjRKOujQGbxK2umA Meal Ideas Youtube Video: https://youtu.be/9kEROa0pi6Q Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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/1Iu1Z0tCifS0rQjOAFZE8t?si=8hrDenzBTOC6pMWj8tuTgg Travel Tips Episode: https://open.spotify.com/episode/5hCYmatMyDoff497v5vb0v?si=GRA5LWuRRwG3_aq90CCgWw Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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: https://youtube.com/shorts/2BdBYE-WL4k?si=1eR1_5UnV96xmEBK Online Calorie Calculator Episode: https://open.spotify.com/episode/4jjgxidRJ4uhLNxZ41WmPv?si=29982aca8b484cbc Hormones and Weight Loss: https://open.spotify.com/episode/4Je5PBKNGhQRrD6cTY2PYa?si=d0ecb8c681824a39 Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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: https://www.foodandwine.com/poppi-prebiotic-soda-lawsuit-explained-8657589 Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 ways to prep and plan to support your weight loss goals. In this episode, TMN Coach Catherine Anthony, RD, LDN, and I are sharing our best tips for planning for weight loss. We also discuss insulin resistance and weight loss, and how to combat the rising costs of groceries so you can still eat healthy foods on a budget! Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Resources mentioned: Today: Can't lose weight by eating less? Why low carb diets may be the solution Food Navigator: Prices rise in key grocery categories Skinnytaste Recipes Damn Delicious Recipes Some key takeaways on planning for weight loss include: Evaluate your calendar. Make sure you factor in events, work schedules, and travel to create a meal plan that fits into your lifestyle. That way you know when you have time to cook, when it's better to eat out, or when you need to prep food ahead of time. Check your fresh produce and meats regularly throughout the week. Even if you had a different meal planned, prioritize cooking or using produce or meats that might be going bad before other ingredients you have on hand. Cook meals that make several days worth of food in one go. This saves you so much time throughout the week. Don't be afraid to eat the same thing multiple times in a week - healthy eating with a busy lifestyle isn't always as glamorous, but it works amazingly for sustainable habits and results. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/ --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 eating on a weekend night What can someone do today to decrease his/ her emotional eating Links Mentioned: Take the free Hidden Hungers Quiz: https://toomuchonherplate.com/emotional-eating-quiz/ Download your freedom from overeating roadmap: https://toomuchonherplate.com/map/ The Too Much on Her Plate podcast: https://podcasts.apple.com/us/podcast/too-much-on-her-plate-with-dr-melissa-mccreery/id1586034522 Dr. Melissa's program - Your Missing Peace (and special offer): https://toomuchonherplate.com/ympclub-web/ Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 suggestions? What's your biggest tip for us to start right now? Links Mentioned: Receive 20% off of the book by using code MILLENIAL for 20% off on their website Contact info: Website: TeaspoonOfSpice.com IG: @TspCurry IG: @Tsp_Basil Free cooking demos every Thursday at 12:30pm ET on Facebook Live on the Teaspoon of Spice Facebook page Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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, what the benefits of strength training are, and the truth behind the functional training trend. Connect with the Evlo Fitness team! Dr. Payton Busker's Instagram Evlo Fitness Instagram Evlo Fitness Tiktok Dr. Shannon Ritchey, PT, DPT Fit Body, Happy Joints Podcast Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Some key takeaways on strength training: If possible, seek out fitness programs and classes taught by physical therapists. Physical therapists have extensive training and knowledge of anatomy, helping you to prevent and/or recover from injuries. The general personal training space is not nearly as regulated and personal trainers might not have that same knowledge. When you build muscle mass, you're actively combatting the natural muscle loss that comes with aging. Not only will your physique improve, but you'll also decrease your likelihood of falls as you get older, decrease loss of bone density, and increase the calories you burn in a day without tons of cardio. If you're just starting out with strength training and feel a little bit intimidated, start super small. Look for simple exercises that focus on one muscle group at a time (rather than compound movements), and start with body weight or 5 lb. dumbbells 1-3 times per week. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/ --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 [red meat] like heme iron.” “Red meat/processed meat is a known carcinogen.” Links Mentioned: Vegan Podcast Episode- https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=670b87db0dd84ad4 Beef/ Animal Nutrition Scientist Podcast Episode- https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=jxrE9U7hQay6zkRslXHGFQ Clearing Up Myths About Meat Podcast Episode- https://open.spotify.com/episode/5Jsrs0slhyU336Dj2BxI6g?si=MBp3n069RQ6UusokyZji2A Email List Sign Up- https://themillennialnutritionist.com/weekly-wrap Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Instagram- https://www.instagram.com/the.millennial.nutritionist/ Tiktok- https://www.tiktok.com/@millennialnutritionist?lang=en Youtube- https://www.youtube.com/c/themillennialnutritionist --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 episode from The Dairy Alliance --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 Illa's client: https://themillennialnutritionist.com/ Stay in the know with our email newsletter: https://themillennialnutritionist.com/weekly-wrap --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 Sign Up https://themillennialnutritionist.com/weekly-wrap Become a Client: https://themillennialnutritionist.com/services --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 Meat/ Cancer & Meat: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7015455/ - Zinc: https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_3 - Foodborne Illness: https://www.verywellhealth.com/foodborne-illness-data-8285944 - Sustainability: https://climate.mit.edu/ask-mit/why-have-i-heard-eating-meat-bad-climate https://asmith.ucdavis.edu/news/beef-not-bad-climate-you-think Vegan Episode: https://open.spotify.com/episode/3IkY1rUeFROZoNxs6Uv7L6?si=ca6329c900a04de3 Protein 101 Episode: https://open.spotify.com/episode/03p7suiFvePhgd3W5bW1jP?si=zBJ-NZ-ORhuhQ-NQSxBa4Q Cow/ Sustainability Episode: https://open.spotify.com/episode/6l4BMVwwMjYjMh4mGTvbZI?si=l2PlSjW9QNiEXGQ-Bo5ouQ To Taste Episode: https://open.spotify.com/episode/3vCErW0Q105SD6CCptLI5W?si=kvfGe6OkQKeVMpZSQToGNw Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Some key takeaways on following a more plant-based diet are: There are lots of reasons why someone might choose to be vegan or vegetarian, but if your only reason is weight loss, the most important objective is to stay in a calorie deficit. Getting enough protein is crucial. Nuts, seeds, beans, and lentils are great protein sources for vegans, and yogurt and eggs are great sources for vegetarians. Plant proteins generally have less protein overall than animal proteins, so it's important to prioritize them. Be prepared with protein sources when you go out to eat or are going to an event where food will be served. Pack a greek yogurt cup in a small cooler, or bring a shelf stable protein source like pumpkin seeds or trail mix. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/ --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Links: Blog email sign up MyPlate Episode --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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, and Mexican restaurants. This episode is your ultimate guide to eating out at a restaurant on your weight loss journey. Links mentioned: Listen to Episode 24: Maintaining Healthy Habits While Traveling with Catherine and Lacey Some key takeaways on staying on track while going out to eat: Follow the 2 P rule: protein + produce! If you get overwhelmed looking at the menu and not being sure what to order, look for entrees that will offer a source of protein and pair it with a side of produce (usually some sort of veggie!). Carbs are easy to find on the menu - pick your fave and add it in for a complete meal! Treat eating out at a restaurant like it's a normal meal on a normal day. Putting a ton of pressure on yourself to either go all out and treat it like a special occasion or deprive yourself of the foods you actually enjoy will suck all the fun out of it. There's a happy medium in there and that's eating like you normally would. Plan out what you're going to eat before you get to the restaurant. This takes the pressure and stress off of you to decide in the moment what to get, so you'll end up making a healthier choice overall and feeling empowered for it. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/ --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 goals. If your goal this year is to “eat healthier,” great! But that goal doesn't really mean much. Plus it doesn't allow you to problem solve. Set very specific goals to make actual progress with your weight this year. Be consistent on the weekends! As best as you can, at least. Think about ways you can eat more produce when you're eating out or items that you can pack in case you get stuck in a high-calorie situation! Walk walk walk. This is such an easy and underrated habit that will help you to lose weight. But you need to look at your daily average. It's great if you get to 10k one day, but don't be surprised if you don't lose weight. You've gotta aim for every day. I include some tips on how! Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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: Episode about your lab values and how you should supplement for them Gut Health Episode Some key takeaways from this episode include: You don't have to be supplementing as much as you think that you do. We can get almost everything we need from the basic foods that you eat- as long as you're eating a balanced diet! Clean eating is just not a thing. It's a totally made up word that has no real value or definition so don't let it guide you on how you make food and health choices. Going “all in” for your weight loss journey can be more bad than good! Slow and steady wins the race. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
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 to see how this impacts the weight loss industry overall in the years to come. Walking pads are still popular for 2023! And a great way to stay active while you're working at home. 2020 completely changed how we work and working from home typically means way less calorie burn. You can make up for this by investing in a walking pad to use during meetings or tv time! AI is here to stay! We can utilize this tool to make weight loss easier by asking it which foods are the lowest-calorie and some of our favorite restaurants. Just make sure to consult a dietitian for your calories and macros first! Links mentioned: Episode 95: What Should your Weight Loss Goal Be? Episode 80: Making the Most out of your Primary Care Visit (weight loss medications mentioned) Episode 62: Can You Drink Alcohol and Still Lose Weight? Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
One holiday barrier that we haven't covered is the lack of time that this month brings! Staying healthy does take time with cooking, exercise, and planning, but I'm going to give you my top tips for how to stay consistent with these despite the lack of time. Some key takeaways from this episode include: Make a plan and prioritize to save time. Or to create more time! Make sure to go to the grocery store and think about which health goals you're going to really focus on this time of the year and drop the rest. When trying to save time with cooking, think of easy proteins and vegetables that are slightly processed/ pre-prepared. Rotisserie chicken, frozen produce, and marinated meats can really help you out for weeknight dinners. For exercise, find ways to incorporate it into your daily routine for work and social life. Walking pads are a great way to get the job done during the work day and pickleball can be a fun way to get social with your family during the holiday weeks! Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
The holidays can feel like an endless rollercoaster of events involving food. You may find yourself saying things like. “I'll just focus on my weight-loss goals after the new year.” Illa and TMN Coach Catherine encourage you to tune in as holidays don't have to be this way. You can still work on weight-loss, all while enjoying your favorite holiday foods by using some of these tried and true tools to help you navigate holiday feasting. 2 Tips for Holiday Parties include: Protein and Produce! Capitalize on those P's. Make sure your plate is filled with good protein sources and a variety of produce. The protein mixed with the fiber of the produce will be key to helping you feel and stay full. Turkey is a great lean protein. Veggie pro tip: go light on the starchy vegetables such as sweet potatoes, yams, mashed potatoes. Fill up on non-starchy produce like carrots, brussel sprouts, and green beans. Never ever go to holiday meals on an empty stomach. When you show up starving, you aren't doing yourself any favors and are more likely to overeat. Make sure you eat a protein and a vegetable before attending any holiday gathering. While at a holiday party, choose a few of your favorite things with a good balance of protein and veggies on your plate. Remember if you're feeling full, no need to be a member of the clean plate club. You can take those leftovers home to eat tomorrow or freeze them for another day. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/ --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
I always enjoy looking at gift guides and thought you would too?! These are my top 10 products/ services to buy that can make weight loss easier for you or whoever you're buying for this year! (Links are affiliates for me) Links mentioned: Food Scale Measuring Cups / Spoons Gym Membership Walking Pad Weights Brooks Walking Shoes New Balance Walking Shoes Cookbooks 5 ingredient cookbook Skinny taste cookbook Bluezones cookbook Salad Cookbook Evlo Trainer Podcast Interview Blender (Vitamix) Water Bottles Hydraflask Tervis Swell Wearable Device Apple Watch FitBit Pedometer Some key takeaways from this episode include: You absolutely don't have to buy anything to lose weight. But if you're not committed to working out outside and making all meals from scratch, having a few of these items on hand can be helpful. Gifting services can sometimes be more helpful that products. Therapy sessions and trainers can help far beyond a new cookbook. Having someone else look at what you're doing and making a few corrections in your routines can make all the difference when it comes to weight loss. Treat yourself to some kitchen supplies! A new blender can make consuming produce wayyyy easier. And a food scale can aid with tracking accuracy. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
I know that I've already covered Thanksgiving in 2 different podcast episodes, but this one is focusing in a little more on the traveling and being-away-from home elements. I asked for your struggles on this situation and you answered! So I'm giving you my top tips for your holiday travels on today's episode. Links mentioned: Email list sign-up Episode 103: What do Calorie Calculations/ Resting Rate/ Basal Rate Mean? Some key takeaways from this episode include: Make a realistic wellness plan for your holiday trip. Can you think of 2-3 habits that will help you, but won't overwhelm you? Ex- 1 hour daily walks, adding 1-2 servings of produce to each meal, not snacking. Check the labels of the food that you eat at the airport to make sure they aren't excessively high in calories. You may be surprised! You can create other memories with your loved ones besides being overly full because you didn't want to say no to your grandma's pumpkin pie. Helping prepare, cleaning up, or even playing games after the meal are great ways to show your love AND lose weight. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
103: Why Online Calorie Calculators are Sabotaging Your Weight Loss PLEASE listen before you totally unravel during the holiday season! Weight fluctuations do not mean that you're not losing weight. I see too many people think that a higher number on the scale means that they've failed and then they give up all together. If you know that it's just a fluid fluctuation and stick with your healthy habits, you'll likely see a lower weight a couple of days later! Coach Lacey and I break all of this down for you today. Some key takeaways from this episode include: Rapid weight loss is not sustainable and often not healthy. We lose muscle when we are in a state of rapid weight loss as our bodies are metabolizing muscle in order to survive. This is not what we want. We need to maintain and increase our muscles. The more muscle you have, the higher your metabolism will be. Muscles also prevent injury and disease, and provide stamina and energy. When you go on vacation or out to eat a lot, you could see a rise on the scale. It doesn't necessarily mean you've gained fat but could be a result of increased consumption of starchy foods. Starchy foods like carbohydrates cause our bodies to retain water. This isn't necessarily a bad thing, just something to be aware of. For women, your weight will fluctuate during your period. This is a predictable cycle and one you should track. Get in tune with your body. When do you have cravings? When do you feel bloated? Like all cycles, the weight will build up during parts of your cycle and then fall off during other parts. Know when these changes occur, be aware of them and expect them. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
103: Why Online Calorie Calculators are Sabotaging Your Weight Loss This has been a topic that I've wanted to cover for a while and I'm excited to dive into it with you today! I think using online calorie calculators aren't the worst thing in the world, but I just see a lot of people giving up prematurely on their weight loss because they don't understand how to use the tool. In today's episode, I'm going to explain why using online calorie calculators are likely sabotaging your weight loss with 3 main points and also give you an action plan for what you can do on your own! Links mentioned: Research article about NEAT Some key takeaways from this episode include: Many people end up under-eating when they calculate their own calories because they think they need to eat below their basal rate. If you don't understand the different calorie amounts that an online calorie calculator will give you, you could end up decreasing your metabolism. Even if you do end up eating the right amount of calories for your body, your calorie goal will probably need to be adjusted at some point. However, there are nuances with making those adjustments that really only a Registered Dietitian would understand. If you don't understand the math behind those online calorie calculators, you could end up being wayyyy too hard on yourself and think that you need to hit that exact amount of calories every day. People who approach weight loss like this make it unnecessarily difficult, which could make you give up prematurely. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Around this time of year, my clients' biggest concerns are how they'll handle Thanksgiving. It's a holiday that is characterized by alllll the comfort food, yummy desserts, and festive drinks. While our TMN method allows for enjoying all your favorite foods, Thanksgiving can be a big trigger for overeating or a pattern of restriction if you don't plan for the day. In this episode, I'm sharing my top 5 tips for how to actually enjoy your Thanksgiving (and the holidays as a whole), even if you're on a weight loss journey. Links mentioned: Get healthy Thanksgiving recipe ideas in our Millennial Living Membership - https://themillennialnutritionist.com/membership Check out our Lifestyle Reset Program - https://themillennialnutritionist.com/services 3 things to keep in mind this Thanksgiving: East normally throughout the day! Don't fast the entire day to “prep” for overeating at dinner. You'll end up eating way more (and not feeling as great) than you would if you ate a balanced breakfast and lunch that day. Bring a healthy dish to share. This might be a veggie appetizer plate or a seasonal salad mix, or you can make a healthy version of your favorite dessert to share. This guarantees there will be a healthy option for you to fill up on in addition to your favorite Thanksgiving dishes. Remember that Thanksgiving is only one day out of the whole year. If you enjoy your favorite holiday foods and get right back on track the next day, you're going to be fine and you won't derail your goals. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram TikTok Website --- Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support
Hormones are an important topic that's on a lot of people's minds lately, especially when it comes to weight gain. In this episode, I'm sharing the biggest lessons I learned from an obesity training certification that I recently completed. I will cover the top three hormones that can affect your ability to lose weight, how genetics play a bigger role in obesity than you might think, and how to adapt your weight loss plan if you're struggling with your hormones. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians! Links mentioned: Join our Millennial Living Membership to join our walking challenge! Walking can help decrease insulin resistance, which will help with weight loss. Some key takeaways from this episode include: Ghrelin is the only hormone that signals hunger (think: ghrelin keeps your stomach growlin'), leptin is produced by fat cells and signals fullness cues, and insulin impacts your glucose levels which increases your risk of diabetes. There is up to a 30% genetic component that affects your risk of obesity. The biggest piece that genetics can affect is the levels of the hormones I'm talking about. Genetics don't factor as much into metabolism as a whole. Ads for foods, walking down the dessert aisle and seeing delicious treats, and even social pressure to have sugary drinks and foods can all increase levels of ghrelin, which triggers huge cravings. The good news is that avoiding those triggers can vastly help with reducing cravings. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram TikTok Website
It's Fall y'all and that means pumpkin spice lattes, caramel apples, and football tailgating! Quick question: Can you enjoy all your fall favorites and still lose weight? The answer is yes. If fall warms your heart, but makes you nervous about your diet, then this episode is for you. Tune in as Illa chats with TMN Coach Catherine Anthony about how to savor all your favorite fall foods in ways that work with your nutrition goals. Catherine is a registered dietitian who is passionate about helping others get to and stay at a healthy weight no matter where they are starting on their weight journey. She can help you if you are transitioning to a new season of life, are tired of trying diet after diet, or need some new inspiration in the kitchen. Catherine specializes in young moms, diet fatigue, and quick and easy meals. Resources mentioned: Episode 98: The TMN Guide to Trader Joe's Fall Foods with Coach Hannah Join our Millennial Living Membership to participate in our walking challenge and get motivated to hit your health goals this fall! 3 ways to enjoy Fall favorites that align with your goals: Pies, bars, muffins and breads: If baking is your thing, consider sharing what you make with friends and family or freeze some for another day to avoid overindulging. Gameday parties: You can't always control the food at these events so consider bringing something nutritious like a dip made with Greek Yogurt. Not only is it satisfying but you get your protein in too! Festive Fall Beers: There is a plethora of delicious fall beers to enjoy this season from dark stouts to pumpkin ales. These sweeter, richer beers tend to be very calorie dense, so enjoy one as a festive dessert option. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
Getting 10,000 steps in a day might seem super overwhelming if you have a sedentary job and a busy schedule. In this episode, I'm sharing where this number comes from, all the health benefits of getting in extra steps, and how you can improve your step count over the course of a week. For extra accountability towards your step goals (and all your health goals!), join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! Links mentioned: Listen to Ep. 98: Trader Joe's Fall Faves Listen to Ep. 85: Are You at Risk for Pre-Diabetes? NIH: Effects of Walking Exercise on Glucose and Insulin Mayo Clinic: Getting Moving to Manage Stress Cleveland Clinic: How Does Exercise Improve Cholesterol Levels? CDC: Keeping the Weight Off Some key takeaways from this episode include: There's no firm research that says you need to get 10,000 steps a day to be healthy. However, staying active has positive benefits on your blood sugar, cholesterol, and weight. Focus on getting a weekly average of around 10K steps. When it comes to getting more steps in, some ways to hit your daily step goal is to have an accountability partner, make a daily walking date with your partner, or get a standing desk and walking treadmill. Creating opportunities to get more steps will add up over the course of the week. Park in the back of the parking lot instead of closer to the front row, walk every aisle of the grocery store, or set a hydration goal that requires you to get more steps to and from the water fountain to fill up your bottle. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
Praise the gourds, it's pumpkin spice season! We love delicious pumpkin drinks, treats, and seasonal foods, but the calories and sugar can definitely add up and leave us feeling sluggish and off track. In this episode, TMN Coach Hannah Abdulla, RD, joins us to review our favorite Trader Joe's fall items and share how we balance yummy fall items with great nutrition so we can still hit our health goals. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Our fave Trader Joe's Fall Products: Pumpkin Spice Coffee Pumpkin Spice Cream Cheese Autumn Harvest Creamy Pasta Sauce Pumpkin O's Cereal Pumpkin Pancake & Waffle Mix Pumpkin Chocolate Chunk Oatmeal Cookie Mix Some key takeaways from this episode include: Have fun with turning your staple ingredients into fall recipes! Use ground turkey or ground beef in a hearty chili (which is a protein- and veggie-packed dish!), or shape them into burgers for the grill since it's still pretty hot outside! For the more carb-heavy fall items like pumpkin spice cereal, pancakes, or muffins, pair them with a serving of protein and a piece of fruit for a balanced meal that will keep you full while enjoying your favorite treats! You don't need to avoid sweet fall treats altogether. Instead, focus on managing your portions and serving sizes, pairing it with protein or fresh produce, and buying baking mixes instead of ready-made treats so it's harder to eat a lot at once. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
One of my favorite health topics is the concept of The Blue Zones, which are the five places on Earth whose inhabitants live longer than anyone else. Netflix recently released a limited series called “Live to 100: Secrets of the Blue Zones,” hosted by author and Blue Zones™ Founder Dan Buettner. In this episode, I'm sharing my top three takeaways from the series on living a longer, healthier life. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Links mentioned: Live to 100: Secrets of the Blue Zones on Netflix Dan Buettner's books Listen to Episode 38: Losing Weight with a Plant-Based Diet Some key takeaways from this episode include: Many of the Blue Zones have plant-based diets and live off of the land. They have limited access to processed foods, and drink dairy products from goats because that's what's available to them. A lot of the Blue Zones get their protein from plant-based sources more than from meat. They occasionally eat meat for celebrations, instead of making it a staple. Beans are an amazing source of protein that are accessible and work well with cultural foods. Being active is a hallmark of the Blue Zones. These tend to be really walkable areas where walking or biking is the available transportation, which means they're constantly active throughout the day. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
As a weight loss dietitian, I see a lot of clients who share their stories with us of how low esteem impacts their lives. Low confidence affects so many people (myself included!), but I have great news: weight loss is not a prerequisite for feeling more confident! Building confidence is something that can come much more quickly through practice and building habits that support our physical, mental, and emotional health. In this episode, Yailyn Murphy, a licensed therapist, is here to help us build stronger relationships so we feel happier and healthier at every size. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Links mentioned: Teen Vogue: Almond Moms and Diet Culture Newsweek: Almond Moms and Yolanda Hadid Some key takeaways from this episode include: How you talk about your body and the foods you eat definitely rubs off on the people around you. If you want to raise kids who have a healthy relationship with food and exercise, choose positive and encouraging words around eating and all the fun movement we can do with our bodies! Low body image is not specific to people of a certain size. It all comes down to our perception of ourselves, so it's something we can address through mindset work and taking small steps to build our confidence. If you can, work with a therapist or counselor who can help you identify the origin of the stories you're telling yourself about yourself. It can be very healing to figure out where you first heard that message, or where you've heard it over and over. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
Weight loss goals can be really motivating, but it can also be hard to toe the line between healthy goals and unrealistic goals set by social media. In this episode, I'm sharing how to determine what your weight loss goals should be, how to make those goals measurable, and how to determine what a healthy weight looks like for you. Whatever your goal weight is, our 3-month Lifestyle Reset Program can help you build the habits to reach it! Click here to learn more about this 1:1 program with one of our registered dietitians. Links mentioned: Nutrition Today: A Critical Review of Obesity, BMI, and Health Pitfalls of Using BMI in Assessment of Obesity Risk Waste-Height Ratios as Predictors of High Coronary Risk Some key takeaways from this episode include: One of the biggest success indicators for our clients is confidence. Our clients who show confidence and high self-worth in any aspect of their life had more success losing weight in our program. Saying you want to be “healthier overall,” is fine, but can be very subjective and difficult to measure. Some more measurable goals might be decreasing your body fat percentage, increasing your energy levels, or getting out of the “overweight” BMI range. Holding fat around your belly can have a lot of negative health impacts, so measuring your waist as you start implementing healthy habits is another great way to track your progress. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
It's no secret that drinking water is one of the most important things you can do for your health, so there are a lot of companies ready to capitalize on that. Things like alkaline water, mineral water, coconut water, and electrolyte supplements are all marketed to make you think you're doing a good thing for your body, but are these products harmful or helpful? I'm digging into all of these water trends and more to share what science says about their actual benefits. Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order! Resources: Check out our NEW Nutrition Tune-Up! Some key takeaways from this episode include: Alkaline water claims to “neutralize” and “balance” your body, but your body doesn't need to be neutralized or balanced - at least not with this! These are buzzwords to make it sound like the water is making a bigger impact than it does. Charcoal water is said to balance the pH in your stomach, but we need our stomachs to be acidic to help digest our food and fight bacteria. Charcoal water is sometimes used for overdose patients in hospitals. Our body does need electrolytes, but the only time you need to focus on increasing your electrolyte intake is if you are suffering from severe dehydration or are struggling to keep liquids down, in which case you should probably head to urgent care or the hospital. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram TikTok Website
Your brain controls everything we do, whether we're conscious of it or not. It's hard to have a healthy body without a healthy brain, so in this episode, Dr. Julie Fratantoni joins us to share her approachable expertise and answer your questions about supporting healthy brain function through nutrition, habit formation, and thinking positive thoughts. That might sound woo-woo, but everything here is backed by science! Dr. Fratantoni is a neuroscientist, Speech Language Pathologist, yoga instructor, and content creator. Connect with Julie! Website Instagram TikTok Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order! Resources: Check out our NEW Nutrition Tune-Up! Some key takeaways from this episode include: So many things can shape our brains on a cellular level. Our nutrition, the people we hang out with, the thoughts we have, the beliefs we tell ourselves, all can shape how our brain works. “Superfoods” - or any single food in isolation - don't prevent dementia. Your overall nutrition and lifestyle are going to play the biggest role in preventing cognitive decline. Hydration is crucial for overall body function, but there's an especially big connection between hydration and brain health. Electrolytes are important too, so add a pinch of salt to your water or squeeze some citrus into it for an extra boost. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram TikTok Website
Postpartum weight loss can be really difficult both mentally and physically, but if you're struggling with it, you are not alone! In this episode, TMN Coach Lacey Anderson, MS, RD, LDN, is sharing her own postpartum weight loss journey after welcoming her baby boy last fall. She shares the steps of the TMN Method that helped her lose the baby weight, plus some really important tips around mental health, breastfeeding, and setting realistic expectations for yourself postpartum. Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order! Resources: Lacey Anderson, MS, RD, LDN The Everygirl: Margot Robbie's Wellness Routine La Leche League: Tips for Losing Weight While Breastfeeding Listen to Episode 87: Nutrition for Lactation Check out our NEW Nutrition Tune-Up! Some key takeaways on maintaining your weight loss goals while on vacation: Your postpartum period lasts way longer than the three months you might get for maternity leave! It takes our bodies over a year to recover from pregnancy, so listen to your body and make sure to prioritize healing and addressing any pain or discomfort over weight loss in the beginning. Make the most of your available pockets of time. Have some 20- to 30-minute workouts ready to go so you can exercise during nap times, or use your downtime to meal prep some nutritious lunches or snacks for yourself to have on hand. Mental health is a huge component of postpartum life, and our most successful weight loss clients have a therapist they work with. Lean on fellow moms, your friends and family, or a therapist you can meet with. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram TikTok Website
Summer might almost be over, but fall mountain trips and holiday traveling are just around the corner, so we're replaying episode 24 of the podcast! In this episode, Illa is joined by avid travelers and TMN coaches Catherine and Lacey who each share super attainable habits and mindset tips for making nutritious and healthy choices on vacation to help you lose weight while enjoying yourself on vacay! Cloud chips are a delicious, low-calorie snack with simple ingredients to support your goals! Go to www.thecloudchip.com/MILLENIAL15 and use code MILLENIAL15 for 10% off your order! Check out our NEW Nutrition Tune-Up for a lower cost way to get your target calories and macros and get 1:1 support from our team! Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Follow our dietitians on Instagram! Catherine Anthony, RD Lacey Anderson, MS, RD, LDN Some key takeaways on maintaining your weight loss goals while on vacation: Stay active on a daily basis when you're on vacation. Explore by walking around where you're staying and you'll quickly rack up a high step count which is amazing exercise built into your adventure! Make sure you're eating a balanced diet of nutritious foods plus your favorite foods on a day-to-day basis. That way when you go on vacation, you don't feel like you need to go “all out” and can balance fun vacay foods with protein and fresh produce. Be prepared with high protein snacks and produce to eat while you're traveling. You can pack solid foods in your carry-on for airport travel, and you can stock up your hotel room or AirBnB with healthy options as well. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/individual-nutrition-coaching. Connect with us!: Instagram TikTok Website
One of the biggest things that holds our clients back from losing weight is overeating. It can be easy to eat more calories than we intended when we're feeling extremely hungry and not satisfied throughout the day, so in this episode I'm sharing some easy habits you can incorporate into your daily routine to avoid overeating once and for all. Links mentioned: TMN Blog: How to Stop Overeating Johns Hopkins University: Drinking Water Can Help You Lose Weight Listen to Episode 82: Staying on Track for Weight Loss on the Weekends The Hungry Brain: Outsmarting the Instincts That Make Us Overeat Some key takeaways from this episode include: There is a distinction between overeating and binge eating. Binge eating is a true disordered behavior that requires psychiatric intervention. Almost every single client we've worked with who says they “binge eat” is actually struggling with overeating. One of the biggest reasons for overeating is not drinking enough water. Water helps us feel full, manage our hunger cues more effectively, and stimulate our metabolism. An easy rule to follow is to drink a glass or two of water first thing in the morning. Undereating throughout the day is a huge reason for overeating in the evenings at night. Focus on protein-rich foods and produce at breakfast and lunch. If your meal times are less than 500 calories, you need to add more to them in order to feel full and properly nourished. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
One of the biggest things my clients struggle with is cooking. Even the most seasoned home cooks (pun intended!) struggle to find the time and energy to cook a full meal at dinnertime, resulting in another night of takeout. In this episode, the team of chefs at To Taste are joining us to share their best cooking tips to reduce the stress you feel when it's time to shop and cook for your daily meals. From what to keep in your kitchen to how to cook enough for just one person, we cover everything that's holding you back from enjoying the cooking process. To Taste was founded to bridge the gap between culinary professionals and nutrition experts to teach consumers the skills and recipes to cook meals that are nutritious and delicious. The team joining us in this episode includes Co-Founders Chef Lindsey Schoenfeld and Chef Vahista Ussery, RDN, and Lexi Cole, RD, CCMS. Connect with the To Taste Team! Website To Your Taste Book Check out our Millennial Living Membership for recipes, live Q&As, food demos, and a supportive community of millennials looking to build healthy lifestyle habits! https://themillennialnutritionist.com/membership Link mentioned: Ninja CREAMi Ice Cream Maker Some key takeaways from this episode include: If cooking feels boring or stressful to you, add something to the cooking process that you love. Put on music that you like, watch a TV show, or listen to a podcast while you're cooking. This will help make it a fun and relaxing experience. Stock up on staple ingredients you know you'll always need. Different vinegars for flavor, oils, seasonings, quick-cooking grains like quinoa, and canned beans or chickpeas are all great to have on hand so you can cook a yummy, fast, and nutritious meal in a pinch. If knowing when foods are “done” stresses you out, invest in a meat thermometer. It's easy to google the temperature meats need to be cooked to, and you can monitor whether your meat is cooked thoroughly with the thermometer. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
If you want to lose weight, training for a 5K, half marathon, or even a full marathon looks like the perfect place to start. And yet, so many runners end up experiencing weight maintenance or even weight gain while training, and in this episode, Starla Garcia and I are talking about why this happens, and why it might even be a good thing to gain weight during training. Starla is a registered dietitian, olympic trials marathon runner, and body and cultural diversity advocate. Connect with Starla Garcia: The Healthy Shine Website Instagram Strava Links mentioned: Free Quiz: Do You Have Healthy Hormones? Free Quiz: Which Fuel Is Right for You? Some key takeaways from this episode include: Losing weight and running a marathon should be two separate goals. In order to fuel your body for intense training and long distance running, you need to eat a lot to avoid injury, which will likely conflict with weight loss. A few reasons you might see weight gain during marathon training are if you were undereating prior to training, high cortisol levels from HIIT workouts or lack of rest, or running fasted and then overeating later in the day because you're so hungry. When it comes to pre-run snacks, when you get to the 45- to 60-minute long runs, you'll need to eat more carbohydrates before and during those runs. You'll want to make sure your meals are roughly 50% carbs, 25% protein, and 25% fats. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
The decision to breastfeed and the journey of breastfeeding itself are so personal to you and you and your family. I get so many questions about breastfeeding for weight loss, how much you need to eat when nursing, and how to boost your milk supply with food. In this episode, my friend Cara Mowery, RD, IBLC, is sharing her expertise as a registered dietitian and International Board Certified Lactation Consultant. If you or someone in your life have questions about breastfeeding, this episode is for you! Connect with Cara: Healthier Tomorrows Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Links mentioned: ARMRA Colostrum™ Supplements for Adults Some key takeaways from this episode include: There are a lot of benefits to mothers who breastfeed, and one common experience is that breastfeeding can help you lose weight postpartum. However, this doesn't happen for anyone, and it's way more important to focus on the other health benefits of breastfeeding! It's hard to quantify how many extra calories a breastfeeding mother needs, but it's crucial for them to eat enough to sustain enough energy to produce milk. Eating at least a healthy snack every 2-3 hours is a good rule of thumb, and your hunger cues will guide you to eat what you need! If you need help with breastfeeding or have questions, reach out to a lactation consultant (IBCLC) near you. Many hospitals will have one visit you during your immediate postpartum period, or your baby's pediatric office should have one you can make an appointment with. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
Inflammation is quite the hot topic, and with so many fad diets and celebrities talking about targeting and reducing inflammation, it's easy to be bombarded with misinformation. One fact about inflammation is that it can be flared up by stress, so in this episode, I'm joined by my friend and fellow dietitian Kyrstin Draney, RD, LDN to talk about what inflammation is and how we can combat it by reducing stress. Plus, we dig into Gwyneth Paltrow's recent comments about her super restrictive anti-inflammation diet. Connect with Kyrstin: Keeksand.co on IG Keeksand.co Website Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Links mentioned: Buzzfeed: Gwyneth Paltrow Addressed Backlash Surrounding Her “Restrictive” Food Habits TMN Blog: Gwyneth Paltrow's Anti-Inflammatory Diet Some key takeaways from this episode include: Stress can cause inflammation in the body, and inflammation puts stress on the body, so you end up in a vicious cycle. You can treat inflammation, but if you don't control your overall stress levels, you might struggle to reduce inflammation. From a nutritional perspective, colorful produce, protein, and omega-3 fats are your best friends when it comes to combating inflammation from stress. These foods have the nutrients to support your body healing and repairing to recover from inflammation. When you identify when you're feeling stressed, try an alternative method for management. Try breathwork to boost oxygen levels and lower your cortisol, watch something funny and laugh, or outsource some of your household work. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
38% of adults in the U.S. have prediabetes… but only 19% of them know they have it. Since prediabetes is the #1 risk factor for developing type 2 diabetes, it's so important to catch it early and make some lifestyle changes to reverse it. In this episode, we're joined by Jill Weisenberger, a registered dietitian and certified diabetes care and education specialist. Jill is sharing her expertise on the insulin resistance to prediabetes to type 2 diabetes pipeline and how to prevent developing diabetes in your lifetime. Connect with Jill! Website Instagram Free Prediabetes Checklist Buy Prediabetes: A Complete Guide Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order! Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Links mentioned: Lumen Some key takeaways from this episode include: Prediabetes is diagnosed when your blood sugar is higher than normal, but not high enough to qualify as diabetes. Your pancreas will create insulin in response to sugar levels, but prediabetes and diabetes happen when it can't keep up. There are zero symptoms for prediabetes, and it's likely only diagnosed if you have your blood sugars checked. Some indicators could be high blood pressure, low triglycerides, or high HDL cholesterol. The good news is prediabetes can be reversed by - you guessed it! - incorporating healthy lifestyle changes like exercise, eating more fresh produce and reducing sugar intake, and improving your sleep and stress levels. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
More and more brands are coming out with alcohol-free versions of classic drinks, and Gabriela Richardson's company On the Mocktails AF is doing just that! In this episode, Gabriela is sharing her story of sobriety and how it changed her health, appearance, and outlook on life. Hopefully this episode inspires you to try reducing your alcohol intake and trying some yummy mocktails instead! Connect with Gabriela & On the Mocks AF: Instagram Website Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order! Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Links mentioned: 9 A-List Celebs Who Don't Drink Alcohol Some key takeaways from this episode include: If you find yourself drinking more than you'd like in specific circumstances, try removing yourself from those triggers. It might be certain locations, being around certain people, or another life stressor you might need to avoid. Find another way to have fun and be social besides drinking. Grab your friends and go on a hike, or take a cooking or art class together. Experiment with different flavors of non-alcoholic drinks. At a restaurant, ask for club soda with a splash of your favorite juice, or try recreating alcohol-free versions of classics like bloody marys, moscow mules, or espresso martinis. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
Making new friends as an adult is hard, and maintaining relationships with old friends through moving, life transitions into marriage and parenthood, and demanding careers can feel downright impossible. However, having a strong social support system isn't just fun, it's vital to our mental well being. In this episode, Farah Zerehi LMFT, MA, MS, joins us to share her expertise on building a social life where you feel fulfilled, happy, and supported. Connect with Farah! Hive Therapy Collective Website TikTok Firebelly Teas are a delicious way to increase your fluid intake while hitting other wellness goals like boosting your energy or calming down after a long day. Go to https://www.firebellytea.com/ILLA15 and use code ILLA15 to get 15% off your order! Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Links mentioned: CNN: Surgeon general lays out plan to tackle loneliness Some key takeaways from this episode include: When we don't have social support, it can severely impact our mental health, leading to issues like binge eating for comfort, and feelings of depression and hopelessness. Build socializing into your routine with groups like local recreational sports leagues for kickball or pickleball, weekly knitting groups, or even a film club. Check out meetup.com or Axios' local news cities to start. If your current friends are not supportive of activities you're interested in or routines that are important to you, set a boundary of how they speak to you about those things. Be protective of the things that matter to you. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/
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