The Millennial Nutritionist Illa Garcia, MS, RDN

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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/




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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


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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


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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/


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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


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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


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Support this podcast: https://podcasters.spotify.com/pod/show/themillennialnutritionist/support