Tuesday, December 29, 2009

10 Office Exercises to Combat Stress and Weight Gain by Tisa Silver, Investopedia.com

Hi there!

It's me Svetlana.
This winter holiday season is in full swing and the New Year is approaching fast. We eat a lot, exercise a little, and gain weight. On December 31 we will step on the weight scale, terrified. The numbers are not even funny. It's time for a new year resolution and a season of getting back in shape. Don't forget that winter Carrebean vacation coming! As for me, it will be Hawaii at the end of February. The whole week of Maui sun and beaches. For that I will have to do some hard work. I will follow the "10 lbs weight loss in 2 months" plan I described in the previous blog post, but I also want to feel that when I am at work I don't turn into a couch potato for 8 hours (well, an office chair potato, if you will). So I found this article I want to share with you. It tells you how to exercise at the work place.

Saturday, December 26, 2009

Can I Lose 10 lbs In 2 Months?

Hi there!

It's me Svetlana.

People ask me how to lose weight fast to get in shape for a major social event, beach vacation, etc. My answer always is: if you have time and discipline do lose weight slowly, you should by all means. Start low and go slow strategy has major advantages: one gets used to changes in exercise and diet much beter when they are introduced gradually. They do not feel so radical, the body has time to adjust. Slow start means no pressure on your mind and body, which makes the whole process stres-free and enjoyable. Remember: you will stick with those things you enjoy only. All sorts of tortures are not natural to your body and will be rejected. Body is smart and will not cooperate with you, meaning your routine will not stick. All the effort will be only short-lived, and this is what we want to avoid. Our goal is the lif-long change which is lasting, enjoyable, solid, and healthy.

Howver, if you absolutely MUST to lose weight quickly, which I HATE to advice, you can do it following this method I describe below.

Friday, December 25, 2009

Calorie Burning Calculator (how much do you burn?).

Hi there,

It's me Svetlana. While becoming a habitual exerciser you would want to know how much you actually burn when you exercise.
In order to lose weight you need to burn more calories than you consume. Remember, 1 lb of fat = 3,500 Cal (in other words, to gain 1lb one has to eat 3,500 extra calories that are not burned. To lose 1 lb one has to burn 3,500 extra calories). Removing extra calories from your body by exercising or/and preventing it from entering your body by dieting, will create caloric deficit which, when sustined, gradually will lead to weight loss.

To start the process you will need to know how many calories your own body burns per day.

Thursday, December 24, 2009

Power of Mind in Getting and Staying Slim. Part 2. Thinspirations.

Hi there!

It's me Svetlana.

As we will learn along the way, your mind and subconsciousness will play a paramount role in weight loss and maintenance. They are as powerful, if not more powerful than any diet and exercise combined.

To start using our brain to assist our body and weight loss and management (and I am talking about a lie-long transformation to slender, healthier you), I would like to tell you how I understand using a power of mind here. The concept of using your mind and subconsciousness for weight control is based on the following:

1. Our brain rules our lives. Brain is amazing, powerful tool, and is capable to transform us into states we have never experienced. Brain can lead people to complete self-destruction or to healing, empowering self-transformation to a better person. We can use a positive power of brain in weight loss and maintenance.

Saturday, December 19, 2009

Fitness for lazy and frugal, cont. Walking with pedometer. 10,000 STEPS A DAY

Hi there!


It's me Svetlana.

Remember we said that to stay in great physical shape and to be a habitual exerciser does not mean that you have to run marathons or pump iron daily. To stick with exercise program for life, one has to chose exercise which is:
1. Affordable.
2. Relatively easy.
3. Practical for every day (unlike rock climbing or scuba diving).
4. Does not need expensive or complicated equipment.
5. Does not produce stress on the body and cause damage in a long run (like joint arthritis, ligaments wear and tear, disk herniation, etc.).
6. Enjoyable!!!

Tuesday, December 8, 2009

"Puzzling food labels, mystery solved". My power point presentation.

Hi there!
It's me Svetlana.

For the past couple of weeks I have been working on my upcoming presentation for general public on how to read food labels. My company asked me to give it to our collegues and coworkers, and as my company ERT is located in both the US and the UK (also in India, but Indian colleagues will not be listening to my talk because of the time difference), there will be a true international audience!. UK people will see me via teleconference).

I decided to call my talk "Puzzling food labels, mystery solved". Tonight I uploaded it to Google docs.com so people can vew it (after asking a permission).
You can find it here
https://docs.google.com/present/edit?id=0Aa221X-WUE2iZGNocGQ3c3FfMTQ1ZnZrdnZoMjY&hl=en

Please ask permission to view if interested.
I hope you enjoy it.

So long!
Svetlana

Wednesday, December 2, 2009

Advanced skin care after 40.

Hi there!

It's me Svetlana.

In this post I would like to reiterate "after 40" skin care recommendations from dermatologists. You remember that as we age we will need to step up a notch in our skin care routine to counteract and prevent all the environmental damage and skin's declining ability to repair and restore itself.
So, this is what we have to do.

Sunday, November 22, 2009

Power of Mind in Getting and Staying Slim. Part 1. Introduction.

Hi there!


It’s me Svetlana.

Finally I have reached the topic I wanted to discuss for a very long time, because this step is a keystone of every successful weight loss and maintenance strategy. It probably is as important as the rest of the tactics for weight management combined together. It is POWER OF MIND AND SUBCONSCIOUSNESS. Take power of subconsciousness, combine it CONSISTENTLY with intuitive nutrition and some sort of habitual locomotion and I GUARANTEE YOU 10000% THAT YOU WEIGHT WILL NEVER BE A PROBLEM ANYMORE.

Saturday, November 14, 2009

Greatest beauty secret: slow down and unwind.

Hi there!

It's me Svetlana.

It's time to come back to the inner beauty. I equal inner beauty with happiness. There is nothing sexier and more beautiful than a woman (of any age!) glowing with relaxed happiness, content, and satisfaction. When somebody is really happy or unhappy it immediately shows on the person's face. And I am not talking only greenish or sallow complexion and facial features distorted with anger. I am talking the long-term results of unhappiness on one's face. Those frown lines eventually become permanent and give away unhappiness. When the time comes to have wrinkles I would rather have laugh lines instead of frown creases, down-turned corners of the mouth and a clenched jaw.

Friday, November 13, 2009

Age-specific skin care routines...for those who likes to add chemicals to the natural skin care (and yes, they work! Expensive though...)

Hi there!
It's me Svetlana.
Tonight I decided "to tell it all", namely to describe age-specific skin care regiments as recommended by a dermatologist. I came across this book "Beauty prescription" written by two MDs, one of them a professional dermatologist.

In this blog post I would like to give you an idea of a skin care regimen they recommend for women of various ages. With all due respect, and I don't want to sound cynical, but until now (and I am 43 years old!) I have not used (by choice, not by the lack of knowledge) any of the chemicals to make myself look younger (besides maybe a sunscreen). All I did was using organic ingredients for daily skin care and a commercial sunscreen for beach vacations. As you may know, my skin lookd great (without spending much money) and all in all I look younger than my age. So, it's for you to decide whether to spend $$$$$$.


I would like you to review the regimens recommended in the book and tell me what you think.

Tuesday, November 3, 2009

Updated H1N1 flu (Swine flu) Power Point presentation.

Hi there!

It's me Svetlana. Tomorrow I will be giving a talk on H1N1 flu update at my company, so I updated my Power Poin presentation. Please see the slides on the Google Docs (open the link). I hope you find this information helpful in this flu season.

http://docs.google.com/present/edit?id=0Aa221X-WUE2iZGNocGQ3c3FfNzFnNThrdGpnNA&hl=en


So long!
Svetlana

Sunday, November 1, 2009

Beauty after 40: while nurturing your inner beauty, pay more attention to the maintenance of innate beauty.

Hi there! It's me Svetlana.

Today George and I are on the plane coming back from a wonderful vacation in California. During this long flight I was thinking: what ultimately is beauty? Everyone has a unique answer to this question; however, there are universal components of what we call beautiful. First of course are good looks, and the other one is the beauty coming from within: kindness, generosity, warm heart, love for people, wit, sense of humor, optimism. So what is more important: looks or the inner beauty? I want to turn the tables around for a moment. Many books on beauty and self-improvement preach the same: do not obsess about the exterior alone and pay more attention to the inner beauty, wisdom, self-confidence, love for others, and peace of mind. This advice is great, of course, as long as it’s not taken to extremes and evolves into advocating the advantages of NATURAL BEAUTY only. Natural beauty is great in the 20s when a girl can jump out of bed and look drop-dead gorgeous, but as we age, going out without makeup may not work out that great.

How to get a perfect self-tan at home?

Hi there! It's me Svetlana.

Many of us want to have a nice, year-around sexy tan and look like we just came back from an island vacation. However we know how dangerous is frequent sun tanning and the use of tanning beds. Not only it markedly increases the odds of getting skin cancer, but also it ages our skin like nothing else. Early wrinkles and age spots appear and do not go away.

So, sunless tan is the healthiest choice. Sunless tan in a specialty salon may cost you a fortune, and if you decide to do it on a schedule, your budget will suffer substantially.

Our goal, of course, is to achieve the best results with the minimum money spent (that's why I advocate a concept of "The Home Beauty School on a Budget"). This can only be done by perfecting self-tanning technique at home.

Saturday, October 31, 2009

Homemade cosmetics: clay facials.

Hi there! It's me Svetlana.

I thought I would dedicate this short blog post to just cosmetic clays. I feel that the use of clays in homemade cosmetics require a separate mentioning.


Clays have been used for centuries for cosmetic use, and are present in almost all traditional beauty regimens. They exfoliate, clean and invigorate the skin while improving blood circulation. Clay has the ability to absorb excess oils, dirt and harmful toxins from the skin. Clays can be used in facials, body powders, soaps, and as a natural colorant for soap, lotions, creams, bath salts and more.

International beauty prescriptions: learn from your sisters around the world. Part 2.

Hi there! It's me Svetlana.

As I told you ib the previous post, I became interested in learning traditional tips and secrets of beauty from all around the world. Here are more of them.

1. Spain.
Women from Spain are known for their rich dark hair. Seems some of this hair color comes from Cranberry juice. Women here are known to use cranberry juice as a final rinse. They mix 1/4 cup of cranberry juice and 1/4 cup of water and rinse. But if you are blonde, do not use cranberry juice, try lemon juice instead.

Thursday, October 29, 2009

International beauty prescriptions: learn from your sisters around the world.

Hi there! It's me Svetlana.

Living in Canada and the US for many years gave me a great opportunity to observe women from all around the world. Dark and blonde, skinny and plump, women of all different shapes, cultures, and backgrounds, they worry every day about the same thing: how to look their personal best. Thinking about the advantages of diversity in beauty terms, I realized that the best gift we, women from all around the world, have is each other. Sharing generations-old beauty recipes of our mothers and grandmothers with each other, we can blend into one big family of BEAUTIFUL WOMEN OF THE PLANET EARTH! What a power!
I started searching for homemade beauty recipes and secrets from around the world so we can see if we can borrow some of them for our benefit and share our own for the benefit of the others.

1. Singapore.
Because of the very high humidity for most of the year,women from Singapore often coat the ends of their hair with a few drops of coconut oil and leave it overnight to keep hair frezz-free.
They also love avocado (moisturizing) or papaya (exfoliating) face masks. Mash a piece of fruit, put on the face for 15 min, rinse.

Fitness for lazy: Stop your office job from making your fat!

Hi there! It's me Svetlana.

If you job involves nothing more strenuous than lifting a phone receiver or typing on a keyboard with two fingers, it's not easy to keep your weight in check.
In my Power Poin presentation on "Intuitive nutrition" I have demonstrated how the change of jobs from a moderately active to largely sedentary can affect person's weight in a long run. I made calculations based on my own example of switching in 2007 from a private practice-based cardiologist (then I would spend hours a day walking between patients' rooms and hospital floors making rounds and doing consults) and an office-based cardiologist working for industry (now it's largely a desk job). I projected that if I kept eating and exercising now the same way I used to when I was in private practice, I would have had anormous weight gain by now.

Sunday, October 18, 2009

Taking skin care in your 40s to a higher level: at-home glycolic peels.

Hi there! It'sme Svetlana.

As skin care for ladies in their 40s plus seems to be the topic of the day, I want to talk more about it.


We all have to know that as we age it will be more and more difficult to fight wrinkles and signs of skin aging with natural homemade resources. I do not want to create an impression that homemade cosmetics, even though all natural and poisons-free, will become a panacea for the aging skin.

For me and many women like myself who believe that pricier is not always better, as we grow older, the goal of the skin regiment will still be the same: as simple and inexpensive as possible. The bottom line is not going to change: we are still going to use homemade masks, exfoliant, and moisturizers as a base for the skin care regiment regardless whether we are in our 30s, 40s, or beyond.

Saturday, October 17, 2009

Basics of Fat-Blasting Exercise. Intervals.

Hi there! I am really in a blogging mood today, you can tell!

What do you do to burn more calories in less time? Is it possible to burn more calories in shorter time without making a workout much harder? The answer is yes, it's quite possible if you follow the simple rule of INTERVALS. Every personal trainer knows this trick and uses it for faster results. Well, we smart women do not exercise for fast results. We exercise for long-term results and longer, healthier, happier life. However, sometimes weight reaches a plateau, despite all the regular exercise we do and even despite decrease in daily caloric intake. When this happen, first ask yourself: do I need more weight loss? How do I look? Will I become too skinny/unhealthy looking if I try to lose three more pounds? Maybe current weight is my healthy weight? Will my quality of life decrease with further "escalation" of weight loss/fintess program, will I become unhappy as the result? If the answer to one of this questions is not certain, you should not escalate exercise program, at least for a while.

How to look younger and have great skin after 40?

17 October 2009

Hi again!
Every woman wants to know how to look younger than her chronological age. In my prior blog post I described an elegant study by a group of plastic surgeons from Cleveland's Case Western Reserve University who identified external factors which made idential twins look much younger or much older than their siblings.

In addition to avoiding those behaviors and habits that may facilitate aging process, each woman needs to know how to take are of her face and neck after certain age to keep younger looks.

What keeps some women looking young ( and men, too)? Study of identical twins.

17 October 2009

Hi there! It's me Svetlana.

I found this article recently in one of the woman magazines I periodically read. It's written by Joan Kron, one of the magazine's contributing writers. It's called "Living young" and talks about why some women look younger than their actual age, analyzing the results of a stufy of identical twins.

This research was published in Plastic and Reconstrctive Surgery by Bahman Guyuron, a prominent plastic surgeon in Cleveland, and his colleagues at Cleveland's Case Western Reserve University. They have noticed that many identical twins as years go by, start looking more and more different.

Friday, October 16, 2009

Why and how to read food labels. My Power Point presentation "Puzzling food labels - mystery solved!"

16 October 2009

Hi there! It's me Svetlana.
Several days at work I was asked to present a follow-up lecture to my recent "Intuitive nutrition - the universal key to healthy weight for life" that was a tremendous success. Our company is still buzzing with enthusiasm about a hunger scale, connection to one's own body, and a no-brainer fitness program I presented.
Please feel free to check out for my Power Point presentation about Intuitive Nutrition by going to this link at Gogle Docs:
http://docs.google.com/present/edit?id=0Aa221X-WUE2iZGNocGQ3c3FfMGN2aGYzeGR4&hl=en
This presentation complements and adds to the sections of this blog dedicated to Intuitive nutrition and Fitness.

Tuesday, October 13, 2009

Homemade cosmetics, cont. Fine lines and wrinkles.

13 October, 2009

Hi there! It's me Svetlana. Today I will teach you how to treat fine lines and wrinkles with homemade products.
Fine lines and wrinkles.

I would like to repeat a thousand times, even more, that the best way to avoid premature lines and wrinkles is to PREVENT them, and there are three absolutely essential things each woman can do for herself, starting at her young age, to prevent skin aging. These three things, in my opinion, are: avoidance of excessive sun exposure (in fact, avoid as much sun exposure as possible), abstinence from cigarette smoking, and thorough cleaning of face and neck at night time, including removal of all cosmetic products.

To diminish the appearance of fine lines and wrinkles acutely (it works fast, but does not last long!), for instance before an important event, do one of the following:
1. Apply egg white under your eyes. Keep for several minutes, rinse well.
2. You can use pure olive or castor oil (this one you can buy in a drug store) under your eyes or on the skin of the throat to make the skin smooth and less wrinkly.
3. Combine 1-2 Tbsp plain yogurt, 1/2 tsp honey, 1/2 tsp lemon, and the content of 2-3 vitamin E capsules (prick them with a pin carefully), apply to face and neck, leave for 10-15 min. Rinse well.

So long! Svetlana.

Monday, October 12, 2009

Swine flu update. My power point presentation on Google docs.

12 October 2009.

Hi there! It's me Svetlana. It's time to get H1N1 (swine flu) update. I put together a short Power Point presentation which may be helpful. Please check it out by clicking on the link below. Thanks!

http://docs.google.com/present/edit?id=0Aa221X-WUE2iZGNocGQ3c3FfMjNjcWtwdjljMg&hl=en

Svetlana

Sunday, October 11, 2009

Homemade cosmetics, cont. More on facial masks.

11 October, 2009.

Hi there! It's me Svetlana.

Coming back to the topic of the homemade cosmetics.
Several recipes of easy facial masks (do not forget your neck and hands!). Please remember that while the skin of your face may be oily, neck and hands may be dry, so you will need to treat them accordingly.

For oily skin.
1. Cucumber/yogurt (also good for normal skin).
1/2 cucmber
1 Tbsp plain yogust
Puree cucumber in a blender (or grind). Mix with yogurt, apply to face. Leave on for 30 minutes. Risnse well.

Saturday, October 10, 2009

Rules for Looking Yonger (what to do with your hair, skin, and makeup to look younger).

10 October 2009

Hi there! It's me Svetlana!
Want to look younger for cheap? No problem! Experts on beauty would tell you you shoud do this:

HAIR.

1. Warm up your hair color.
As you grow older, ashy colors become you biggest enemy. One can not innocently camouflage gray with pale highlights or blond hair color anymore. This will mke them look older.
Blondes shold try more golden colors, and brunettes should try warm, caramel tones. For more gray coverage one should try a permanent hair color in a warm shade one ir two shades lighter than the natural pregray shade (good luck with remembering how that looks!!!). :-) Nevertheless, that's what the experts say.

Wednesday, October 7, 2009

The importance of a measuring tape. The best women magazine in my opinion.

7 October 2009

Hi there! It's me Svetlana.
A couple of things I would like to share today: the importance of a measuring tape and the best women magazine in my opinion.
1.A simple, cheap measuring tape can be as good, if not better as the most expensive weight scale, when you watch your figure.

Sunday, October 4, 2009

Body clensing for weight loss and beauty. Part 3. At home enemas.

4 October 2009

Hi there! It's me Svetlana. Today I will describe another effective and cheap colonic cleansing method that can be done in the comfort of your home in addition to the periodic fasting.

The simplest, cheapest, and most popular option of colosic cleansing is enema.

Saturday, October 3, 2009

Body cleansing for weight loss and beauty. Part 2. Periodic fasting.

3 October 2009.
Hi there! It's me Svetlana.
Today I will start talking about the practical, cheap, and all at-home ways we cleanse our bodies from the inside. Don't you want to know what they are?

The first very effective way of cleansing and detoxifying the whole body is periodic fasting. Controlled, short-term periodic fasting is one of the best ways to test the will power, to lose weight, to rejuvenate, and to clean the body from toxins.

Body cleansing for weight loss and beauty. Part 1. The reason we want to be clean from the inside.

3October 2009.
Hi there! It's me Svetlana! Today I would like to start a new conversation: the importance of the body cleansing. Some may not find this subject too appetizing, but if you stay with me till the end and try it, you may like the results more than you imagine.Well, having said that, let me get started.


Human body is designed to cleanse itself from within. However, modern diet, lack of physical activity, as well as stresses and bad ecology bring more toxic products into the body than out body is capable of eliminating. Accumulating in organs and tissues, the toxic waste slows metabolism, increases chances of developing chronic diseases, facilitate aging processes. Toxins rob our bodies of necessary nutrients which are supposed to give us young and healthy look.

Tuesday, September 22, 2009

Intuitive nutrition. Part 8. The importance of a hunger scale.

22 September 2009.
It's me Svetlana continuing on the last 2 principles of intuitive nutrition.

Principle #4. Eating only when hungry (but not ravenous!): a hunger scale.


This is the most difficult rule to follow. It requires the knowledge of the difference between true hunger and appetite, as well as will power, at least initially, until the new eating habits become a new reality for your mind and body (“reset”).

How many times have we been there? We’ve just completed feasting at the dinner table until we couldn’t possibly eat even one more bite when, all of a sudden, dessert is brought out and we’re suddenly somewhat hungry again.

Intuitive nutrition--the universal key to healthy weight for life. Part 7. Calorie count.

22 September 2009
Hi there! This is Svetlana.
At the very bottom of this post I put a link where you can go and see my Powerpoint presentation on Intuitive Nutrition, which has tons of additional helpful information.

Today I want to talk about the next principle of intuitive nutrition which is calorie count. Calorie count (approximate, of course) is much needed when you practice intuitive nutrition. It's needed at least for a while, until you know how much on average you consume per day, so you can build your strategy from there.

Saturday, September 19, 2009

Intuitive nutrition--the universal key to healthy weight for life. Part 6. Portion control.

19 September 2009

Hi again! This is Svetlana.

I want to "jump" from the principle #1 (freedom of food choices) described in the previous post to the principle #3 (portion control).

We live in the land of gigantic food portions. From the enormous bowls of pasta and the big slabs of beef served in restaurants to plate-sized pizza slices and jumbo bags of chips and candy, it appears that the distortion of portion size is alive and well. It’s all too common to consume three or four or even five “servings” at a time. Think not? Consider these commonly accepted serving sizes and what they look like.

Intuitive Nutrition: the universal key to healthy weight for life. Part 5. Freedom of food choices.

Let’s talk about each principle of intuitive nutrition separately.


Principle #1. Freedom of food choices. This is one of the major advantages over many commercial diets. Lobster bisque? A steak with mashed potatoes? A piece of chocolate? A slice of a cake? Ice cream? Why not if you eat according to the hunger scale, using your own body as the best regulatory tool?!

Please eat whatever you want, the choice is yours. But… eat only a LITTLE (remember portion control principle), only when HUNGRY (“grey zone” of the hunger scale), and always SLOWLY, and STOP when not hungry anymore (“grey zone”).

Intuitive nutrition-- the universal key to healthy weight for life. Part 4. Basic principles.

19 September 2009

Hi there! This is me Svetlana. In this post I will continue talking about intuitive nutrition-- without a doubt the universal key to healthy weight for life.

The paradoxical reason number two we overeat is that we EAT UNCONSCIOUSLY. Let me explain. Unconscious eating does not mean we consume food in a state of trance, hypnosis, or while asleep or passed out. Well, sort of… Do you know that 99.9% of us treat eating as other regular body functions which do not need thinking? Breathing, passing gas, urinating, yawning, making love, clearing throat, and eating are treated the same way. People just eat. Why?

Intuitive nutrition-- the universal key to healthy weight for life. Part 3. Stay connected to your body. Honor its needs.

19 September 2009

Hi there! This is me Svetlana. Let's keep going.

So, if you are like me, who likes freedom of choices and liberty of making decisions, wants a hint of structure, and hates putting my hard earned money into somebody’s pocket – you are my girl. If you are like me, attentive to your body, motivated, curious, practical, and a little stingy, you would do what I do: intuitive nutrition! Most important: if you respect your body and want to be kind to it, want to take good care of it, to be in touch with it and listen to its signals, follow intuitive nutrition concept. Intuitive nutrition is all you need to achieve and maintain healthy weight. You will be very surprised where this path may take you, and what physical as well as deep psychological discoveries you can make in the process.

Friday, September 18, 2009

Intuitive nutrition (eating)-- the universal key to healthy weight for life. Part 3. Why traditional diets don’t work

18 September 2009

Hi there! It's me Svetlana

These are 7 reasons traditional diets do not work, at least not for long. They may work in a short term, but infrequently in a long run.

1. Diets deprive us. Many diets eliminate certain foods or whole food groups (unhealthy and unrealistic for the long term).


2. Diets make us hungry. Uncontrollable hunger can result in overeating.

Intuitive nutrition (eating) -- the universal key to healthy weight for life. Part 2. Philosophy.

18 September 2009

Hi there! It's me Svetlana. Continuing on the topic of intuitive eating.

Intuitive eating (or intuitive nutrition) is an approach to nutrition that is very different from traditional eating habits. Why do we eat? This simple question, if answered honestly, has a very unusual answer. We frequently eat not only when we are hungry, but also because… it’s time to eat (lunchtime equals eating lunch, 6PM calls for a family dinner), or there is an emotional impulse to eat. Tired, frustrated, sad, nervous, bored, angry… All of the above emotions can trigger food cravings when we are not truly hungry. When the body gets food it does not really need, it stores it in the form of fat. We grow fat. We spoke about this in the previous post.

Intuitive nutrition-- the universal key to healthy weight for life. Part 1. Formula of obesity.

18 September 2009

Hi there! It's me Svetlana! This new section will be about intuitive nutrition--something I love to talk about and practice... because it works!

First of all, we will be operating with numbers of calories.
The calorie is a pre-SI metric unit of energy. The unit was first defined by Professor Nicolas Clément in 1824 as a unit of heat. This definition entered French and English dictionaries between 1841 and 1867. In most fields its use is archaic, having been replaced by the SI unit of energy, the joule. However, in many countries it remains in common use as a unit of food energy.

Definitions vary but are all based on the specific heat capacity of water.

Monday, September 14, 2009

Aromatherapy for weight loss. Part 2. Essential oils and how to use them. Precautions/warning.

14 September 2009

Hi there! It's me Svetlana. After learning the science behind aromatherapy use for weight loss and mood improvement, let’s talk what essential oils to use, how to do it, and discuss some precautions and warnings.


These essential oils are helpful with weight loss/curbing appetite:

1. Cravings for sweets: vanilla (decreases cravings for sweets).

Sunday, September 13, 2009

Aromatherapy for weight loss. Part 1. Science behind the idea.

13 Spetember 2009

Hi there! It's me Svetlana. Let's shift gears from homemade cosmetics (I promise though, we are going to come back to every single topic of this blog and add some more info) and talk about... aromatherapy for weight loss. How does it work? Why would we try it? What is the science behind the unusual idea? And is there any science?

Aromatherapy for weight loss


Have you ever heard the term “emotional eating”?

Homemade cosmetics. Part 8. Beauty Bath to get rid of "chicken skin" (“follicular keratosis”).

13 September 2009

Hi everyone! It's me Svetlana. I will be coming back to the subject of the Homemade cosmetics in the future and will add some new information as soon as I test the recipes and find them acceptable. For now, I would like to finish the series of posts on Homemade Cosmetics by this one.


Beauty Bath to get rid of "chicken skin"(“follicular keratosis”).


I will share a little secret with you: some time ago I found several tiny bumps on the outer sides of my thighs.

Saturday, September 12, 2009

Homemade cosmetics. Part 7. Body scrubs.

12 Spetember 2009

Hi everyone! I am finally on vacation. Avalon, beach house. It's already dusk. The sky is turning colors from deep purple to violet with a touch of crimson. I wonder about tomorrow's weather for a second, but not going to check it. Let it be a surprise. Nothing be bad when you are in heaven. Nice breeze is coming through the open balcony door, and Gypsy kings are singing. George is flipping through the pages of "Three cups of tea" by Greg Mortinson. If this is not heaven, I don't know what is. This is why I want to talk about my most favorite homemade beauty concoctions: heavenly body scrubs.

Homemade cosmetics. Part 6. Problematic skin. Blemishes and blackheads. Acne treatments.

12 September 2009

Hi ladies and gents!
This is Svetlana. Time to discuss the stuff everyone hates: problematic skin. Some of the skin problems, such as severe cases of acne, for instance, should be treated by a dermatologist. Do not mess up with those. Minor problems, however, are quite manageable at home. It's cheaper and does not involve any harsh chemicals which may potentialy make a skin problem worse.

Blemishes and Blackheads


Treating these monsters will definitely require methodical skin cleansing, regular gentle exfoliating, as well as regular use of facial sauna.

Friday, September 11, 2009

Homemade cosmetics. Part 5. Facial moisturizers (daily for dry and normal skin only).

11 September 2009

Hi there! It's me Svetlana. Today the section will be about facial moisturizers.

On a daily basis our skin is subjected to harsh environmental and weather conditions which promote dryness and lead to earlier signs of agins. If you have oily skin, you may be lucky because your skin is naturally more protected and is not as succeptable to aging factors as dry skin. Moisturizing dry skin (replenishing its water content and softening the old skin flakes so they can "shed") is an important element of daily skin care routine to prevent aging process.

Wednesday, September 9, 2009

Homemade cosmetics. Part 4. pH balancers specific for skin type (needed daily).

9 September 2009

Hi there! It's me Svetlana again.
I hope you enjoy the section on the homemade cosmetics. Wait until you actually try it!
Tonight I will cover the second last step af the daily routine which is an application of a pH balancer specific for your skin type (the last step is actually a moisturizer, except if you have oily skin when moisturizer should be avoided).

Step 5. Applying pH balancers specific for skin type (daily).


pH balancers have to be used after the skin cleansing or after any other skin treatments (masks, exfoliations, etc.). Apply a pH balancer with a cotton ball or gauze, or just splash it on. May follow with a moisturizer (except oily skin).

Tuesday, September 8, 2009

Homemade cosmetics. Part 3. Facial masks (once or twice a week, or more frequently if desired).

8 September 2009.

Hi there! It's me Svetlana.
Tonight I will cover facial masks. My mother, who is one of the biggest homemade cosmetics enthusiasts, used to say, "You can make a mask out of anything you can buy in a dairy or a produce section". I would make it "almost anything" (NEVER put onions on your face and avoid carrot-based masks in the morning like the plague!). Add honey to the list, and we are good to go.

Step 4. Facial masks (once or twice a week, or more frequently if desired).


General rules for preparing and applying natural face masks.

Monday, September 7, 2009

Homemade cosmetics. Part 2. Daily routines: Makeup removal. Cleansing and exfoliating. Toning.

6 September 2009.

Hi there!
It's me Svetlana. Let's start with daily routines.

Home skin care step-by-step with home made cosmetics


Step 1. Makeup removal (daily).

Remove all face and neck makeup with a cotton ball dipped in milk or yogurt; remove eye makeup with a cotton ball dipped in olive oil.

Step 2. Cleansing (daily) and exfoliating (once or twice a week).

Any skin treatments care routine starts with cleansing.

Homemade cosmetics. Part 1. Introduction to organic ingredients and various skin care routines.

7 Septamber 2009.

Hi there! It's me Svetlana again.

Have you ever calculated how much you personally spend per month (per year) on buying makeup? Let’s do math. I am not going to invent anything. I will visit my 23 year old daughter’s friend in her house and with her permission, inspect her makeup bags and bathroom shelves and count how much their current contents roughly cost. Mind, my daughter’s friend is not a spender. She recently graduated from college and makes just enough money to keep ends together. With her Soviet background she is rather stingy and very prudent in her spending. With that introduction, let’s examine her makeup case and do calculations. Let’s see if we can save her some hard-earned bucks without compromising (actually with improving) the quality of the products she puts daily on her beautiful face.

Sunday, September 6, 2009

Fight cellulite at home. Part 3. Anti-cellulite baths, body wraps, and scrubs.

6 September 2009

Hi there! It's me Svetlana. In "Fight cellulite at home. Part 3. Anti-cellulite baths, body wraps, and scrubs" I will share with you my experiences with home-made anticellulite concoctions used in baths, wraps, and scrubs.

Anti-cellulite Aromatherapy Baths

These baths should be taken daily, for about thirty minutes and can be either followed or preceded by the self-massage described above. It improves the circulation to the affected areas and promotes lymph drainage. Obviously, it does nothing to the mechanical breakage of fat cells, so combine it with a good massage session. This is how I do it.

Saturday, September 5, 2009

Fight cellulite at home. Part 2. How to do anticellulite self-massage.

5 September 2009

Hi there! It's me Svetlana. After we got knowing our worst enemy called CELLULITE, we can prepate to attack it from multiple directions with all "weapons" we have in our arsenal. Surprisingly, we can do a whole lot at home, and the result will be not worse than from expensive commercial treatments in beauty salons. The key is consistency. I will start with the first "weapon" we have: an anticellulite self massage.

Anti-cellulite self-massage

One of the most effective interventions we can perform at home is anti-cellulite self-massage.

Fight cellulite at home. Part 1. What is cellulite and why it happens: know your enemy before the battle.

5 September 2009

Hi there! It's me Svetlana.
Today I want to shift gears from "Fitness for lazy and frugal" (I will definitely come back to it many more times). Following my favorite principle of exercise "change your routine frequently to avoi boredom" I think I should switch from exercise topic to something that is equally painful for many ladies around there: a vicious beast CELLULITE. The topic of my next several posts will be "Fight cellulite at home".

Being such a budget beauty chick, over years I learned many inexpensive and effective tricks and ways of fighting cellulite at home without spending tons of bucks. My mother, who is a huge natural beauty enthusiast herself, tought me some of these approaches when I was still a teenager, and I have been following them since.

Thursday, September 3, 2009

Fitness for lazy and frugal. Part 5. Strength exercises without struggle.

3 September 2009

Hi there! How are you? I was exhausted this morning, so I slept through my alarm clock, woke up to realize that I was 15 minutes late for my morning walk and my walking partner was waiting for me. I jumped in my running shoes and went outside, but she was already gone. I felt like a complete idiot and continued walking like a zombie for about 20 minutes around the neighborhood in desperate attempts to find her, and then miserably quit. I called her during the day and left an apologetic message offering her to chop my head off on a chopping block, like a chicken, if she wanted to. She did not want to.

Tuesday, September 1, 2009

Fitness for lazy and frugal. Part 4. Inexpensive pieces of equipment for great use.

1 September 2009

Hi there! It's me Svetlana again.


I my last post I promised I would talk more about specific types of exercises (both aerobic and strength) that do not require much stamina (so it cooperates well with laziness) and need a minimum amount of cheap equipment, or no equipment at all. They are great for both beginners (even the most out-of-shape) and intermediate levels.

-Great aerobic exercise in addition to (or instead of) walking or jogging is rope jumping! Rope is very cheap at any sports stop. It's much more energy consuming than walking or jogging, of course, and requires pretty good joints. Do not do it if you have problems with your back, hips, or knees. Otherwise, if you want to sweat and have a short, but intense workout, jump!

Monday, August 31, 2009

Fitness for lazy and frugal. Part 3. General rules.

31 August, 2009

Hi there,

It's me Svetlana.

In my last post I promised to talk about how to make sure your new status of a habitual exerciser sticks with you for life, in other words, once you became one, you never ever be a couch potato again. Here were come to rules of thumb #5 (never drop below your basic minimum), #6 (start low and go slow), and #7 (change your routine frequently).

Rule of thumb #5: never drop below your basic absolute minimum.

Sunday, August 30, 2009

Fitness for lazy and frugal. Part 2. General rules to follow.

30 August 2009

Hi there!
It's me Svetlana.

In my privious post I was planning to tell you how to change your self-perception to a one of a habitual exerciser. How do you stop thinking of yourself as a couch potato and start thinking about yourself as a habitual exerciser? Definitely not by sitting on the couch and repeating out loud, "I am an athlete".

Rule of thumb #3: think of yourself as a regular exerciser, and you will become one. You are what you think of yourself. This principle is universal, it applies to every single aspect of life. In fact, this is probably the best self-improvement tool a human being posesses. I am planning to elaborate on the role of power of mind in weight loss and meintenence in my later posts. When it comes to habitual exercise, you literally become what you think of yourself.

Saturday, August 29, 2009

Fitness for lazy and frugal. How to become a habitual exerciser: easy way.

29 August 2009.


Hi there!
It's me Svetlana.

I would like to start with the second most painful question we ask ourselves: how to begin EXERCISE REGULARLY (the most painful question we ask ourselves is how to stop eating too much)? Let me make it simple. If you reading this, you probably are NOT an exercise addicts. This is OK. This is very normal and very common, not to exercise at all. But the simple truth is: exercise, some form of it, some movement rather than none, is vitally important. In a short run some form of physical activity will make you stronger, improve mood and self-esteem, and in a long run it may prolong life, and make old years more functional and happy. Getting old sucks enough, but getting old being immobile, disabled, depressed, and in pain sucks all the way. So, the rule of thumb #1: some kind of physical activity, moving around is vitally important.

Wednesday, August 26, 2009

26 August, 2009



Hi there! I hope somebody is there. My name is Svetlana. I am a cardiologist by day and a DIY beauty enthusiast by night. I have never blogged before. I would like to start this blog to share my experiences with everything that I know about beautification on a budget. My blog will be about beauty secrets, nutrition, body image, beautiful state of mind, and fitness for busy women. Things that I will share with you may not work for everyone, and some of them may sound unusual, even controversial  You decide what works for you.

This blog is for women who like me realized that this game is not about spending a fortune on chasing illusive goals of physical perfection, but living happily with what we have, reaching deep and consuming state of satisfaction, embracing our unique features, taking care of our bodies and minds with affordable, readily available, inexpensive, and natural remedies, and living a simple, relaxing and fulfilling life. Natural and inexpensive does not mean effortless.This blog is for women who like me work hard to reach a personal best physical shape, a personal best state of mind, and, most importantly, do it as cheap as simple as possible.

In this blog you will find information how to use these all-natural methods and recipes for weight loss, beauty, and happiness that are traditional and very popular in Russia:

- homemade cosmetics,

- fighting cellulite at home,

- water therapy (hydrotherapy) and sauna for weight loss and beauty,

- natural body cleansing,

- aromatherapy for weight loss,

- intuitive nutrition for weight loss,

- power of mind in getting and staying slim,

- sex for weight loss,

- fitness for busy and frugal.

Let us start!

Good night!

Svetlana