Stop the guilt- and lose the weight

I remember being a freshman in high school, and the cool junior girls would say, “just wait until your junior year’, implying that us little freshman would be putting on some weight by then or worse, getting “fat”. That comment never left my mind! Dieting is instilled in girls at such a young age, putting fear in our mind that we have to always remain looking a certain way. I know this still holds true these days, as I hear the comments my little sister says!. Why is she talking about a “cheat” meal at 14 years old?


As a dietitian, personal trainer, and a woman , health and looking good is important! But I hate the negative connotation dieting has and how people perceive it. When you notice you’ve gained a few pounds and realize you need to do something about, how do you feel about it? Do you have an easy going attitude or do you start berating yourself and saying things about your body, that you would never say to your best friend? I know this issue is real, and not only have I experienced myself many times, but I hear it around me all the time. 

So its time girls and boys, to stop the negative self talk, the guilt, the blame, the crazy diet rules that you love to break, and the limitations. You will never be successful in losing weight, or getting healthy by leading your mindset with negativity.

Following a diet that you hate, that is really restrictive or doesn’t make sense to you, will stress you out, increase your cortisol levels, and keep the fat on. Following this approach, you will also want to “cheat” on that diet everyday. Then you will give up, say nothing works and be right back as square one.

So how should you really go about this? 

Start with a loving attitude towards yourself. 

Reminder, berating yourself or your eating habits wont help. 

Ask yourself why you really want to change and lose weight, and for what reasons? If your reasons include feeling better, feeling happier, being in a better mood, and having more energy- then go for it. If you’re trying to lose weight to show a certain someone how good you look, then please dig a little deeper.

When you feel good about the food you are eating, are not stressing out about it, that is when the magic happens. It almost seems effortless, and you will feel good doing it. 

Look up Dr. Emotos water experiment. Here are a few pictures of how words influence water molecules. Since we are made up oof water, what we say to ourselves will impact us greatly. 


The better relationship we have with ourselves, and the kinder we are to ourselves, the better we feel. Our brain and body respond to our daily thoughts and feelings. Only send thoughts of love to yourself.

 I love this woman! Louise Hay    

I love this woman! Louise Hay 


I know, its easier said than done. If you are new to this, check out my beloved author Louise Hay, and the book “You Can Heal Your Life”. It is a great starter in building that relationship with yourself.

So, the next time you say you want to lose a few pounds- do it with love, and eat food that you actually enjoy! (but include lots of veggies too!)

Sending love and light to all of you. xoxo

How this year really feels...

How this year really feels

This year feels like a f******g struggle. The very first year after my mom died I was in such a rush to get everything done. It was a lot easier for me to work more and keep pushing through all of the paperwork, the appointments with lawyers, and the pain of moving her stuff, and figuring out what my next move was. I was so scared of the whole process. It's like I subconsciously decided not to feel anything and just to keep going. 

After doing that for about nine months my body finally crashed. I felt crappy, I was fatigued, my stomach hurt all the time, I didn't have the same energy levels, I could barely get myself up to work out, and even to work. 
I started working with specialists, therapists, acupuncturists... I searched for anything to make me feel better. 

Then I realized...the willingness to get healthy mentally and physically has to come from within. You can pay someone millions of dollars to help you- but unless you make that decision for yourself you will be stuck for a very long time. 

I think you almost have to be sick of feeling a certain way, in order to do something about it. Before being sick of feeling crappy, you also have to come with the terms with the fact you don't feel your best and you really aren't functioning to your best abilities. 

I was so used to being in a good mood most of the time, that suffering felt unnatural. I hated it. I still do. But I now acknowledge it. I know acknowledge those feelings, because once I do, they can move through me and I can expect something better on the other side. 

So if you're in that position- that position of denial, that nothing is wrong, then I ask you to surrender. Surrender to yourself, your feelings, and let it move THROUGH you. I've learned it's the first step to healing. 

Don't be afraid to be angry, to be mad, to be hurt. I hid those emotions for so long, until they actually physically manifested in my body through adrenal fatigue, aches and pains.  

I give you permission you to be a "Debbie downer" for a period of time. Just don't stay there. Take the appropriate time, and then freakin move on. 

I wish you healing and love- those of you that need it. 

7 Steps to Heal Your Gut....

Have you ever had a stomach ache? Or feel like you are not digesting your food? Feeling bloated?

These symptoms are not normal. No, its not ok for your stomach to hurt every time you eat. 

I remember when this FIRST happened to me, 5 years ago. I went to the doctor, I was tested to H. Pylori, and had some other tests done. I couldn't figure it out! All my tests were negative. I realized later on it was stressed related. Go figure!

Fast forward 5 years later...the same thing happened. This time it was worse. More painful, and so uncomfortable. It literally lasted almost 2 weeks. I couldn't take it anymore. Once again, thank you stress! After I realized what it was from, it was time to do some work. I honestly could not believe how much stress was affecting me. I was willing to do anything to feel better!

SO....I began my research and reached out for some help. I wanted to share this with you, in case you are going through the same thing! So here we go...

1) I started writing down what I was eating. The easiest way for me turned out to be in my "notes" on my iPhone. You can use google sheets, my fitness pal, or even an actual notebook! By writing down what you are eating, you can really begin to see your own patterns. 

2) I added variety to my diet. Although I was eating healthy, I was pretty much eating the same thing everyday.  I added different types of fish like wild caught  mahi-mahi, wild caught salmon, began making green juices, added steel cut oats, squash, and sweet potatoes. I included healthy fats like almond butter, eggs, and coconut oil. 

I took OUT: Ezekiel and/or California Sprouted bread ( experimenting with gluten sensitivity), and dairy. I cut out wine for a little bit too. Gluten take cause more irrigation, so I am about 90% gluten free as of now. I also cut  out whey protein powder.

3) I added a probiotic. I started with Align, and then stepped up my game to Asprega. Other probiotics I researched included VSL3 and Prescript Assist. I am happy with Asprega, and I am still using it. Here is a link to the one I'm currently using: Probiotic.

Here is a list of supplements I began taking as well, they will all be linked so you can check them out. 

- Heather's Tummy Tamers

- Digestive Enzymes

- L- Glutamine

- Marshmallow Root

- Slippery elm

4) I added essential oils: I swear by Digize! It helps me within minutes. I also use lavender, and fennel. Make sure to use therapeutic grade essential oils if you are using them on your skin, or drinking them. You can order these oils from To get wholesale pricing, you can become a member and get all the benefits. Here is some more info. I'm a lover of all high quality oils. 

5) I experimented with fermented foods- I made my own batch of kombucha, and even sauerkraut. I even asked my grandma for some tips, we used to eat this all the time in Russia!  #yum

6) I tried both broth, and even ordered gelatin to make gummies. I only drank the bone broth once, but this is something I would like to incorporate more into my diet. 

7) I rested more. Since my symptoms were caused from stress, I gave myself more time to rest (without the guilt) and let myself have more downtime. Even if it just on a Sunday.I scheduled a few more appointments with my amazing acupuncturist, who I absolutely love, and my massage therapist. AND I actually went to therapy myself. 

I know this seems like a lot of steps, but this took me over 3 months to do. I did it very slowly, and am still doing it. Everyday is not by any means perfect, and the reason I am doing it is to heal my issues, not just mask them with a bunch of meds. Did you know certain "stomach acid" meds are only meant to be taken for several months at a time? I know a lot of people that have been taking these meds to years! The point is, try to find out what the root cause of your symptoms may be, and start from there. Make little baby steps, one day at a time. 

The book "You Can Heal Your Life" by Louise Hay has helped me tremendously as well! Happy healing :)

Other resources:



Is this you?

This has been on my mind for a while, but I've almost been somewhat scared to write it. 

When something tragic happens in your life...a breakup, a death, job loss..whatever it may be, you're going to go through a hard time. 

The way you process this event can be very different, and people handle things differently as well. 

So....this year I am processing my mothers sudden and tragic death. But whatever you're going through, it still totally applies to you. 

I'm a dietitian...personal trainer...yogi...but even being all those healthy things, I needed additional help. 

I started to drink a glass of wine, wherever I would get stressed out. Id have one at lunch, or at night when I would come home from work. Im here to tell you that is not ok. Even if its one, especially on a daily basis, its not ok. I was numbing myself. 

I didn't realize this until I started to have some stomach issues (probably from the stress) and I really had to buckle down and get rid of this habit. As soon as I stopped, I started to cry on a daily basis, which I actually felt great about because I knew I was moving forward. 

I could not believe the effect it had on me. Im not saying you're never going to see me with a glass of wine, but I will not repeat the same behavior. 

Take a step back and look at your habits- are you overeating, working out too much, smoking....are you doing something to numb yourself?

 My point here is- if you are going through a hard time, and dealing with it by using an unhealthy crutch- make the intention to stop. Go workout, talk to a friend, talk to a therapist....but stop relying on an outside source to make you feel better. Numbing your body with whatever does not make the problem better. Your body and mind need to process your emotions. 


i hate the word grief


I hate that word. Right away I imagine some sad lonely person in a dark gray room crying. Everyone is sad around them, and the universe is gray and swirly around them. 

But that’s really not what its like. Of course there are moments when it feels like that, but it more of a black, sharp type of pain that tends to encompass your whole body. But then it goes away. The rest of your life stays the same, but with something missing. 

I like to be happy. I love my job, I love being energetic and giving people back that energy. I like to be healthy and try to keep my body in the best balance that I can. Someone reminded me this weekend that I was still grieving. It was almost a relief that I was still allowed to be grieving, but it was also a reminder that I wasn't 100% healed as well. 

Death is hard to understand. How can a person be there with you one minute, and then the next they are gone? Especially when the death is unexpected. It’s like the world doesn't make sense.

I’ve come to the conclusion over the past several months, that “your person” is never really gone. Just like in the scientific world, energy cannot be created or destroyed,  I truly believe your person, and my person are still around, just in a different dimension. (According to my own research, that place is actually very close to us as well)

When someone very close to you dies, it opens you up to many things you would have never even considered before. Things you may have thought were not even possible. My mother's death has opened me up to being so much more aware of the world, and has even taken out fear out of every life. 

I now understand, that I am definitely not the big controller in my life. I can make good and smart choices along the way, but I also know I can even die any minute as well, because nothing is guaranteed, and I'm very ok with that. Surrendering your own control is like taking a big breath of air you've been holding in. Its very liberating. 

The biggest turning point for me was listening to a Podcast on iTunes by Anita Moorjani, about her near death experience. She was in a coma, and had an outer body experience where she felt the most amazing unconditional love, could hear and know everything that was going on, and could even communicate with all of her family members that had died. This podcast episode literally changed the way I thought about my mother’s death. 

After hearing that podcast, I chose to think of my mother in that beautiful space, where she felt unconditional love, where she was happy, where she could do whatever she wanted. 

How can I be sad for someone, when they are so happy? 

This is just one way of thinking about it. But this way brings me peace, at least for now.

Grieving is a treacherous process, but I’m here to tell you that you can begin to shift the way you think about it. It does not have to be all negative. 

So if its any help to you, here are a list of steps to do that may bring you more peace in missing your person. 

  1. I ask for daily signs from my mother to show me she is around me, and still supports me. I ask for specific things, and sometimes I just ask her to show me SOMETHING. I’ve never been let down. Look around you for signs, listen to the things people say, keep your ears open. The signs will always come. 
  2. I look at pictures when we were happy. Don’t make this into a crying fest, although in the beginning I used to. Now I look at pictures, remember the good times, and literally send her love because I know she feels it.
  3. Wear a piece of clothing, or piece of jewelry, or something that the person loved. Its like a little piece that is with you at all times. 
  4. I like doing little things her way- the way she used to make coffee, make a certain food….etc. I wish I could be as organized as she was but maybe that will come with time. 
  5. Give yourself some quiet time. It could be doing a meditation, writing, listening to music, whatever activity that makes you feel connected. 


Remember that no matter what, our time on this earth is limited. I like to believe I will be reunited with her when the time is right :)

5 steps to take when you feel like don't want to face the world

Some days you will wake up happy and cheery.

Some days you wont.

Instead of spiraling down the path where you just want to stay home all day, not talk to anyone, and be useless….do these steps instead.

I’ve had those days, but we all have the power to make a choice.

It’s ultimately your decision how you want to face the day. You are in charge.

Here is a list of steps you need to take to get yourself into a better mindset, and move on with your day.

1)   Make a to do list. I like to write on top of mine: “Get your s**t together list”

 (I’m being honest, you can of course write what ever you want) Write down the things you need to get done only in THAT day. Don’t overwhelm yourself with projects.

2)   Thank God for what you have. House, apartment, friends, kids, parents, your gym, your clothes, your makeup, animals….whatever it is. Thank God for all of the good things you have in your life.

3)   Take a shower, and wash your hair.  Taking a shower is cleansing, and energizing. Think of it as a fresh start, and that you are washing all the crap out of your system.

4)   Get dressed. Put on something that makes your feel good. A special shirt, shoes, heels. Something that you know you look good in. Put a little makeup up too…guys do your hair.

5)   Find a set of affirmations or a mantra that you really like, and use them on a daily basis.This one may be out of the ordinary for you but it works. Do it even if you don’t believe it at the moment, but it will eventually sink in. 


Here are some examples:

      I communicate with ease and grace. People are willing to embrace what I have to say

      I am thankful for everything in my world.

      My body is infused with energy and health

      I am letting happiness manifest my life.

      I am free from self-doubt . 

HIIT is the way to go!

Spring break is here, and summer is right around the corner (my favorite season!)

If you are trying to shed the extra pounds, get healthier or just look better-stop wasting your time with slow cardio- Instead --hit the weights and do a HIIT session. (High intensity interval training)

Even if you just have 20 minutes, you can get an extremely effective workout by doing some  burpees, squats, pushups, and squat jumps. Skip the slow boring cardio. 

You will get a much higher metabolic boost by training this way, will burn more calories, and will also stimulate your muscles to grow. No ladies- you will not get bulky. 

Pair this type of workout with the right combo of carbs, fats, and proteins and you are on your way to having that spring break body!

Check out these exercises you can do right at home!


Quick HIIT workout for fat loss that can be done anywhere- anytime. Filmed on a trip in San Francisco. A good workout can be done anywhere with minimal equipment. - Jumping Jacks -Updowns -Ski Jumps - Squat Jumps -Split Squat Jumps 20 Repetitions of each exercise!

Did you do it? Let me know how you felt after!

I can't take this anymore!

Everyone wants to look good, and FEEL good. You may be working out in the hottest fitness studios in your area, taking every spinning, kettlebell, and yoga class in town. But what are you doing when you get home? Are you shoveling chips, and chugging red wine after your hard workout?

You simply cannot get the body you want, just by working out everyday and not paying attention to your nutrition plan. (Not using the word diet here!)


Diet automatically screams the word “limitation” to me. People think diet, and think they have to be starving. Then, all of your focus goes to food, and you become obsessive about it. Probably not the path you want to head down on.

There is a way to lose body fat, and not feel like you are starving. Most of us crave certain foods not because we are actually hungry for them, but because our behavior patterns are so used to getting those types of foods during a stressful time, or certain family gathering.

What if you changed your habits? What if you started with one small thing per week? What if this process started to feel natural to you?

There is way. It is not a magic pill, it is not one type of supplements, and it is not a scam.

I am offering a *free* 15 minute phone consult, because I know you want to feel healthy both physically and mentally. I will work with you one on one to figure out the things holding you back from feeling your best. Send an email to to set up your appointment. This offer will end this Friday January 16. I hope to speak to you! 

You Deserve to Feel Good

My to make you a healthier and happier person.

 I believe you deserve to feel good, and actually be happy with your body. So...

STOP eating with your emotions!

Eating sweets, and cakes, and "comfort" foods will NOT make you feel better. In fact, it will make your emotional problems worse!


Eating sugary foods….will make you crave more sugary food.  White bread, whole grain bread, cereal, pasta, pop tarts, chocolate, candy, wine...

DId you know sugar can be just as addictive as cocaine?

Stop lying to yourself. You really do not NEED these foods- your emotions may be the ones craving them, but unfortunately they will not fix your emotional problems. (darn)

Don't give up these foods because its the right thing to do and then go back a week later and start eating them again. Give these foods up when you're ready to not be dependent on them anymore.  Sugar is a drug, the more you eat it, the more you will want it. 

I've been there before…it's so much brighter on the other side when you are free from this! 

If you're ready to face your sugar addiction- contact me!

The difference between a Dietitian and "Nutritionist"

I often get asked…

What is the difference between a "dietitian" and "nutritionist"?

In order for someone to be a Registered and Licensed Dietitian- one would have to :

1) Complete a minimum of a bachelor’s degree at a US regionally accredited university or college and course work accredited or approved by the Academy of Nutrition and Dietetics.

2) Be accepted and complete a supervised practice consisting of 1200 hours (This alone takes  year!)

Add 2 more years for graduate school for me!  :)

The internship includes supervised practice in areas such as Medical Nutrition Therapy, Community Nutrition, Dialysis, Diabetes Management, Food Service, Sports Nutrition, Nutrition Counseling, Oncology and outpatient serves. 

3) The third and final step, is to pass the Registered Dietitian Exam!  

In some states, the title "nutritionist" is NOT regulated! Which means any Jo Shmo can take an online "nutrition" course and start providing nutrition counseling, without having a clue about physiology and biology.

Beware of those people!!!

It never hurts to ask where a person received their education from.

There are some educated people who DO know a lot about nutrition, and who can give great advice/counseling, and are not RD's. But, if you do have a specific medical disease or nutritional issue, then it's absolutely best to see a qualified Licensed and Registered Dietitian. 

Last thought- just like not all DOCTORS are the same….not ALL REGISTERED DIETITIANS are the same!!! So don't just group us all into one category. There is a reason we specialize and decide to work in certain areas like sports nutrition, pediatrics, MNT...

 So, if you are looking for a qualified dietitian to help you lose body fat, and get your eating behavior under control- you have come to the right place! ;) 



FUN at the famers market!

This past weekend, I finally went to the farmers market! 

 My favorite veggie!

My favorite veggie!

I was so excited, and I bought a lot of goodies!

I bought the most beautiful cucumbers and tomatoes. They actually smelled good! I hate when you try to smell a tomato,and it doesn't smell like anything!

I also stocked up on some free range eggs, beets,organic coffee, pickled ginger, the best smelling organic soap that I have ever tried! I was tempted to eat it...

The veggies were very cheap- cheaper than any supermarket around here! They also tasted better.

The eggs were more expensive, and I didn't taste much of a difference from the regular cage free eggs we buy.

The coffee- I believe also tastes better. I've been using the same cuban espresso beans for a long time, and wanted a little change. (coffee is a big deal, ok?)

I will definitely be going back for round 2, 3 and 4. What a great little Sunday afternoon activity!

Let me know what experiences you've had at the farmers market!

 Tropical Fruit

Tropical Fruit