The Millennial Nutritionist

By Illa Garcia, MS, RDN

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 th... more

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FAQs about The Millennial Nutritionist:

How many episodes does The Millennial Nutritionist have?

The podcast currently has 134 episodes available.

The Millennial Nutritionist episodes:

August 16, 2024133: Vitamins and Minerals for Pregnancy | Which Foods Should you be Eating More of??
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
...more
27min
August 09, 2024132: Ultimate Breakfast Guide for Weight Loss
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
...more
30min
August 02, 2024131: Pregnancy Nutrition with Dietitian Mel Spinella | Healthy Weight Goals and Morning Sickness Tips
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
...more
33min
July 26, 2024130: Meet Our New Coach- Maggie Prosser! How to Lose Weight if You're Gen Z
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
...more
28min
June 21, 2024129: The Ultimate Summer Weight Loss Guide | Beach Vacations, July 4th, Summer Break, and More!
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
...more
31min
June 18, 2024128: FAQ's about Calorie Deficits | How to Calculate & Change the Calories you Burn
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
...more
29min
June 07, 2024127: Poppi Being Sued?? How to Increase Your Fiber Intake Naturally
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
...more
42min
June 01, 2024 126: Major Updates with The Millennial Nutritionist | Maternity Leave...Forever?!
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
...more
34min
May 17, 2024125: The Ultimate Guide to Planning When You're Trying to Lose Weight
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/
...more
37min
May 10, 2024124: How to Fix Your Emotional Eating | Interview with Dr. Melissa McCreery
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
...more
43min

FAQs about The Millennial Nutritionist:

How many episodes does The Millennial Nutritionist have?

The podcast currently has 134 episodes available.