The Millennial Nutritionist

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 Instagram⁠⁠Evlo Fitness Instagram⁠⁠Evlo Fitness Tiktok⁠⁠Dr. Shannon Ritchey, PT, DPT⁠⁠Fit 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: 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!: ⁠https://www.instagram.com/the.millennial.nutritionist/⁠⁠https://www.tiktok.com/@millennialnutritionist⁠⁠https://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 Some key takeaways on staying on track while going out to eat: 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!: ⁠https://www.instagram.com/the.millennial.nutritionist/⁠⁠https://www.tiktok.com/@millennialnutritionist⁠⁠https://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

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