SLAVIC GIRL

SKINNY GUIDE
How to lose
weight and be
skinny in a
healthy way

Let's talk
Mindset,
Hormones,
Nothing Science,
tastes as Nutrition,
good as Recipes
skinny &
healthy
feels
All Rights Reserved
Sharing is not caring in this case - protect creators, always
Copyright ©2025 by Vladimira Vladimirova, CALESTIA EI
208048091 . All Rights Reserved. This guide and all its contents—
including personal stories, educational material, and professional
insights—are the intellectual property of CALESTIA. No part of
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Disclaimer
I am not a medical professional. The information and diet plans
shared in this guide are based on personal experience, research,
and knowledge and are intended for general informational
purposes only. They are not tailored to individual needs, health
conditions, or dietary requirements. Always consult a qualified
healthcare provider before changing your diet, exercise routine,
or lifestyle if you have any underlying medical conditions.

The information provided by ME is intended solely for

informational purposes and must not be construed as medical
advice. I am not a licensed medical professional, and the content
within this program should not be used as a substitute for
professional medical consultation. Always seek the guidance of a
qualified healthcare provider before initiating any exercise
program or making alterations to your diet. You acknowledge
and accept full responsibility for determining your physical and
mental readiness to participate in any of the program or exercise
regimens. I disclaim any liability for injuries, harm, or damages
resulting from the use or misuse of the information provided in
this program. By participating in this program, you expressly
agree to release and hold harmless CALESTIA from any and all
claims, damages, or liabilities that may arise from your
participation. Failure to comply with these terms will result in
swift legal action.
THE CONTENT
Chapter 1: Mindset matters
Chapter 2: Let's talk science
Chapter 3: Bloating is normal?
Chapter 4: Maintaining
Chapter 5: Nutrition
Chapter 6: Let's Talk Sugar
Chapter 7: Hormones, Fasting & Weight Loss
Chapter 8: Insulin & Cortisol When Losing Weight
Chapter 9: Get Your Sleep
Chapter 10: The last 5kg are the hardest
Chapter 11: How To Boost Your Metabolism
Chapter 12: How to Control Yourself in Restaurants & Vacations
Chapter 13: Recipes
Chapter 14: My Story
Chapter 15: How to stop Binge eating
Chapter 16: What I Eat in a Week
Chapter 17: My Workout Split
Chapter 18: The Program
Chapter 19: Manifest It
 I HAVE SOMETHING TO SAY...

I am proud of you! Do you know why? Because you love yourself,

you love yourself and you are trying to be better every day, you are
trying to be the best version of yourself and this is something to be
proud of.

In this book you will not find any bullshits and any censorship but
only the hard truth because you have paid money for this golden
book and I will not sit here and lie to you.

Since I was 16 years old my body has been my guinea pig, I have
experimented so much with myself. I have researched, educated
myself, and read books (and get that, I actually enjoy reading books
and educating myself). I gained weight, then lost weight, got
cellulite, and then reduced it, I lost my period, got it back, then
destroyed my hormones, and balanced them again... So welcome to
the “How to be skinny, lean, and toned in a healthy way without
severe restrictions”

This book like any other has chapters and we will go through many
things like how to develop and establish your mindset, how to build
discipline and momentum, not only motivation, we will go through
nutrition (science-backed), I will share many recipes and personally
what I eat in a week, we will talk about portion control and will
finish with the workout plan that I have filmed and prepared for
you!

But like any other book don’t think “I will read it once and that's
it”, no You will come back many times, and you will reread and
remember, think of it as your healthy body bible because this is for
you, your health, your confidence, your life. Not for anybody else!
 JUST ONE MORE THING:

You are not doing this only for the sake of being sexy or the way
other people see you and to be socially accepted. You are doing this
because you want to live longer, not get sick, and have energy and
confidence. With energy and confidence, you can conquer
everything, career and personal-wise.

We are not doing diet plans here, we are creating your lifestyle:
healthy, sexy, energetic, confident, creative, happy - effortlessly.
BECAUSE:
Nothing changes
from the Outside
If Nothing changes
from the Inside
 CHAPTER 1: Mindset matters

With the knowledge that I can sound too common, I just want to
say it. Choose your hard, choose if you want to eat everything, not
take care and just push yourself a little bit. And then go to the
beach, not have the confidence because everybody around you looks
good but you don’t feel good in your body, being afraid not to find
somebody that will find you attractive or being afraid that your
boyfriend is looking at the other girls. We have all been there, I
have been there. I said it, I will be harsh, with no censorship, you
are here to change, not just read and forget.

Now it’s time to build our slim mindset effortlessly. If you hear
yourself say “I need to get back on track” or “I need to start a diet”,
love, this is your first mistake. You shouldn't be looking for an
extreme diet like how to lose 10g for 2 months, you need to be
looking for a lifestyle change. Because when you finish your diet,
love, trust me with so many restrictions, you are going to start
binge eating and go back to where you started, if not worse.

Slim girls don’t get “back” on track; we live on the track, and this is
the standard. And the standard is high, but you are not meant for
less because you being here only shows that you have goals and you
are sick of nothing getting where you want to be.

So, how to stop thinking about losing weight and get your dream
body effortlessly? And the harsh truth is, if you think starting
Monday means anything, you're already losing.
Your dream-bod- girls don’t wake up and decide “Today I will eat
clean, workout, and drink plenty of water” or “Today will be cheat
day”. Every day, they just wake up and know that there is only one
option. They don't treat their body like a project; they treat it like
an investment, and that’s why they win, because they invest in it.
Continuing with the harsh truth, I think it’s time to tell you that
hunger is not a crisis, slim girls are not afraid that they will get
hungry. Exactly the opposite, they are afraid of overeating. And
before you get afraid and think “Oh this book will give me bulimia,
destroy my hormones, and make me look ugly skinny”.

I will never do that to you! As I have said before, I have gone

through everything: destroyed my hormones, lost my period, gained
weight, and looked ugly skinny until I found the perfect balance. I
want to share this with you so you don’t go through everything I
did.

And to continue my thought, if you are overweight, you are most

probably just overeating; all the girls who are on the slimmer side
hate the feeling of overeating. And because of that ,they stop when
they feel satisfied, and therefore their stomach isn’t stretching out,
it’s staying small, and it doesn’t need a lot of food. And they don’t
restrict themself, they know that all those keto diets or carnivore
diet don’t work, and most probably they will be the reason you lose
your period and destroy your hormones. We as women cannot
experiment with diets like this; we need all the food groups. Your
dream-body-girls will eat everything they want, in moderation!
And they end up eating a lot less than you think.

Do not starve yourself, I repeat, do not starve yourself, because

there is no other way but to binge eat after this. And this is going to
become a whole cycle for you, this will be your whole life. What I
want you to do from now on is start eating whole foods, start, and
if you fancy something like pizza or pasta or a burger with fries or
something sweet, eat it, eat one cookie tho, not seven.
Like this, you will feel good because you are eating so good, and
one, two times eating something like this will not do anything but
only satisfy you, and you will not end up binge eating. And because
of this, I have my dream body now, because I am not focusing on
how many meals I eat, but that I eat when I am hungry and I dont
overeat. I am busy with other things, I really just dont focus on food
anymore, I just eat when I am hungry, and I dont make it that
complicated. But when you have a bad relationship with food,
everything on your mind is only food, and it drives you insane. You
go to bed and think, “Oh, once I accomplish my goals, I can eat
whatever I want”. Do you see what is wrong here?

If you go out in a restaurant with a slim girl, here is what you will
notice: they eat slowly, slim girls don’t eat fast. Why? 1. If you eat
fast, you are overdoing and stretching your stomach = slowing your
digestive processes; 2. You eat more calories before your brain
receives the signals that your stomach is full, and you actually don’t
need more food, which takes around 20 minutes. They don’t go to a
restaurant because of the food, they go for the vibe, for the friends,
they are not getting distracted by the food, they are living their life,
and living their life for them doesn’t mean eating and trying
everything, no it means they feel good in their body, they can pull
every outfit they want, they can take pictures without editing, they
can flirt without the need to tuck their stomach in, they are
confident and being confident gives them the feeling that they can
do everything in life.
Let’s say a slim girl eats one Chipotle and you too eat one Chipotle
burrito. But did they had breakfast or lunch, and how much
breakfast or lunch they had? They can allow themselves because on
a daily basis they are living with slim girl habits. They are not
naturally slim, they don’t eat whatever they want and as much as
they want and stay slim, no those people just don’t have as much
food noise as you do. Maybe they didn’t grow up in a home where
finishing your plate was mandatory. My Slavic mom always told me,
eat as much as you want, you can finish the rest later or tomorrow,
just put it in the fridge, or ask the waiter if you are in a restaurant
to put it for home if you feel bad throwing food away like me. Or
pack it in a plastic plate and give it to a homeless person. Because
those tiny bites are not so tiny when they add up. Don’t be a slave
to the plate, you are the one in control. We just have a smaller
appetite, and you can be like that too if you stop eating when you
are satisfied and stop overeating, because this will make your
stomach shrink and you won’t have the need for so much food
anymore, and it's going to make your tolerance for feeling full less.

The less and less times you overeat and don’t make yourself full, the
more and more times when you do get full, you will hate it and be
like “Wow, I feel so much better not feeling full”. So next time I’m
going to be better and stop when I am satisfied.

If you haven’t grown like this in the beginning, it will all be hard,
you may feel tired, be angry, and have fatigue. But as I said, choose
your hard. I am living with a man who has a black hole as a
stomach, and I cook at home as if I am feeding the whole Chinese
population. What am I doing? Portion control! If I don’t finish the
food from lunch, I will eat it at dinner or later tomorrow. No
pressure, stop putting pressure on yourself.
And let me tell you something else that made me stuck in the body
I didn’t love. Everybody says you need to love yourself as you are.
No life is a game, and you can build your own character. My mom
has never lied to me. If I am fat, she says, “You eat too much, you
need to lose weight.” The people who really love you will not lie to
you; everybody else will try to get you stuck where you don’t feel
good! Yes, your worth is in your knowledge, perspective, values and
etc. But your happiness and confidence come from your body too.
You cannot tell me that if you are in a room with 10 good-looking
girls and you don’t take care of your body, you will feel good; this is
a lie. You will start even hating them to cover the truth. But if you
were one of those 10 girls, oh, the feeling is irreplaceable. And one
other thing, besides your knowledge, how you look will always
impact the way you are treated. Unfortunately, we live in a world
like this. That’s why heaven is heaven - because we are just souls and
don’t judge how we look. I can sit here and lie to you and tell you
that everybody is being treated the same way, no, you will not hear
a lie, this is a safe and truthful place. You can hate me about this,
but I will always be here to help you with the truth until you realise
that I am actually trying to help you! And if you need help,
somebody to scream in your face or tell you the harsh truth again,
just text me!

Stop planning your days around the food. “Oh I am going to eat
breakfast at 9:00, lunch at 12:00, midday snack at 15:00, and dinner
at 19:00”, mmm no, relax, because your stomach is going to tell you
when you are actually hungry, you are going to feel empty, you are
going to hear your stomach talking, so just relax, stop letting food
control your days and start living your life and eat when you are
actually hungry. And by hunger, I don’t talk about “fake appetite”
because you saw pizza on TV or ice cream on the street. Eat when
your stomach feels empty.
And like this, you are actually going to lose weight because you are
going to eat only when you are hungry and stop giving control over
your fake appetite. I understand that some things taste too good
and you cannot stop eating them, but this is really only the fear of
missing out, you are going to eat this meal again..

High-quality women are never caught eating because of boredom,

they always have something to do, they find a hobby. Stop saying,
“But I deserve a treat.” You haven't won a Nobel Prize. Think of
your body as a temple. We don't fill it with negative energy or
harmful words. We take care to nurture it when we're inside,
speaking kindly and with intention. We don’t allow just anyone to
enter and fill it with negativity.

I had a high school girlfriend, and every day on our big break, we
went to this Italian bakery and got ourselves focaccia. She always,
I'm not exaggerating, every time she just ate half of it, put it back in
the backpack, and finished it after several hours. She was
beautifully skinny because she was not overeating. She was one of
those girls who can eat McDonald's and don't gain weight, because
she will eat 1 cheeseburger and 1 small portion of fries. This is the
difference between you and her.

My nighttime routine is very serious, I always fall asleep between

22/23:00, I always eat my dinner 2 hours before sleep, I don’t stay
until 1:00, snack, and scroll through TikTok. Sleep is the only time
your body detoxes. Like this, you wake up slim and stay slim.

The truth is, you don't need any diet or micronutrient plan from
now on; you just need to start acting like the slim girl you are. No
struggle, no stress, everything is effortless. You don't need to be
slim to start acting slim, just do it and it will become your reality.
The steps during the day can change so much about your body. The
one reason why you are not where you want to be may be because
of the little step count. The easiest way to get lean, lose fat, and
never stress about weight gain is walking. 20 20-minute walk in the
supermarket is nothing, we need a minimum of 10k steps a day, and
go out if the weather is good. One of my best investments was the
200$ home walking pad that I bought from Amazon, it’s like 4 4-
month memberships to the gym, and therefore I just canceled my
gym membership. I walk 2 hours a day while working, talking to a
family member, or even watching some series, and before I know it,
I have made my 10k steps and I am -500kcal for the day. I know that
you may be tired of hearing “10k steps” but in reality, everybody is
doing it; all the models and girls you wish to look like are
constantly walking. Walking is just better for long-term results. If
you are skipping your steps, losing weight will be harder. Walking
is one of the most underrated ways to lose weight. So you can just
get a walking pad, or if you live in the city, it’s so easy to walk from
one place to another. Even when I travel to a new country, I walk
the whole day and do around 20-30k steps a day. Walking is also
stress-free for your body; it does exactly the opposite, it calms you,
which equals low cortisol, which equals less belly fat. It also leans
out your legs, making them look longer by making them lean, which
looks more feminine. It also gives them a lean muscle definition
because walking still helps with muscle maintenance. It burns fat,
and guess what, it does it without making you hungry like after a
HIIT workout. Running can be very stressful for the body and
increases your cortisol levels.

I know walking can be time-consuming, so just get a walking pad,

or wake up an hour earlier or just stop using the car and start using
your feet.
Stop looking for shortcuts, stop playing the victim, and stop being
so negative. Stop saying you don't have time to walk or to work out,
if you have time to watch TV. With a walking pad, I do both. You
are sitting 10hrs a day, so start taking care of your body. My mom is
working every day like crazy, and she still has time to work out 3-4
times a week. She is 45 and she looks better than some 20-
something girls.

You are eating less, and because of this, you are saying “I don’t need
to work or walk”, do you want to be skinny fat? You cannot find
shortcuts; there are none, and even Ozempic will make you sick.
Working out and walking are not only for defining and leaning
your body, it's for your health too.

I used to go to the gym and have big thighs, and walking really
leaned out my legs (Pilates and home workouts also helped) and my
metabolism sped up, more steps equals faster metabolism because
when more energy is burned throughout the day, the food obsession
disappears. Less stress equals fewer cravings. I will stop talking
about walking now, but you understand how much I love it, and it’s
literally the best glow-up. One last thing, tho: Make walking a daily
habit, not a workout, because it is a daily habit, it isn't just a
workout. You don't need motivation, you just need to start moving.

The most interesting thing is that we think we are not in control of

ourselves, when we completely are. And when something is
happening, we blame something or somebody else. You know what,
your destiny is not to feel uncomfortable, your destiny is to feel
happy, hot, and good in your body. You are not built fat or chubby,
you just don’t have the discipline to fight it. Stop blaming
Instagram for setting standards when the standards are to be
healthy and feel good in your body.
Slim Girls Don't Starve, we just eat differently, we eat less without
even noticing, and you can do it too. If you are eating chips out of
the bag, a meal on a main plate, and not out of a side plate, you are
already doing it wrong. Portion control - or don’t finish the meal,
or eat from a side dish plate. Your eating habits shouldn’t be Mega
portions like the Indian restaurant you went to. Think of your
favourite luxury dining restaurant, and small portions. I just went
to a restaurant with my bf and we shared pizza and a salad. I ate
from a side plate where I put a bit of salad, and ate exactly 3 pieces
of the whole pizza. Slim girls control their portions because they
are in control of their Lives. Imagine that your stomach is as big as
your palm, this is how much you should eat when you feel
hungryand you are about to have your meal. Everything more is just
overeating, and you will feel heavy. Try and see for yourself.

The Motto is: eat slower - be slimmer. We're not eating our food
like it's the last meal before we die, we're not doing that, there will
be tomorrow again, and you will eat again. So if you're eating every
meal like it's your last meal, fix it. Put the fork down in between
meals, take a break, take a breath. When you are alone, eat like you
are on a first date or like you're at a Michelin-star restaurant. Eat
with elegance.

If you're constantly needing a snack, ask yourself: Do I need food, or

am I just bored? If you're always looking for something to snack on,
you don't need food; you need to drink water or tea and hydrate
yourself. One glass of water = no more fake appetite. Drink water
first and decide later. Always drink a full glass of water before
eating.

Never overthink what I said above, this is not a diet, this is not a
phase, this is just how we slim girls live. The first step to being slim
is the mindset!
There is nothing elegant about obsession.
And there is nothing feminine about feeling heavy, inflamed,
bloated, or out of control.

This is not about being “skinny”.

This is about how you carry yourself, how you feel - light, clear,
intentional.

Being slim is not a trend. It’s how we move. It’s how we walk into a
room. It’s how we regulate our emotions, our appetite, our
hormones.

This is not punishment — it’s power. Quiet a power actually.

Being Slim Is a Mindset First

Slim doesn’t begin in the gym. It begins when you stop letting food
control your mood. When you eat to nourish, not to numb.

When you remember: Fullness isn’t comfort — lightness is.

•You eat slow because your body deserves peace.
•You walk after meals because you are educated.
•You stop snacking because you respect your insulin, your
digestion, and your glow.

This is what I call Smart Slim. Not extreme. Not restrictive. Just
deeply aware.
Structure Over Stress:

We don’t wait to “feel like it.” We create rituals that hold us, even
when we don’t feel motivated.

Because the truth is: Slimness is not built from discipline alone.
It’s built from structure that makes discipline feel natural:

• A morning routine that balances blood sugar, not spikes it.

• Walks that soothe stress, not just burn calories.
• Meals that are clean, colorful, satisfying, and not chaotic.

You don’t have to suffer to glow up. You have to plan like a woman
who loves herself.

Femininity Is Lightness:

There is nothing feminine about feeling overstuffed, heavy, or

anxious in your body.

That doesn’t mean we don’t eat. That doesn’t mean we restrict.

It means we honor our body’s rhythm. We savor food. We move
often. We rest fully.

Slavic girls eat in silence. We chew more. We listen to hunger cues,

not trends.

Lightness is not just physical.

It’s emotional.
It’s hormonal.
It’s energetic.
The Feminine Glow-Up Is Rooted in Biology:

• We walk after meals, not for the calories, but for insulin
regulation.
• We eat protein first - to stay calm and avoid the crash.
• We increase fiber - to balance hormones and de-bloat naturally.
• We sleep early - because your cortisol ruins more than just your
mood.

We don’t guess. We educate and understand. That’s how we glow.

The Body You Want Comes From Decisions, Not Deprivation:

Stop counting calories. Start counting decisions.

How many times you closed the kitchen at 20:00 PM.
How many times you walked instead of scrolled.
How many times you ate the whole box of candy.
How many times you felt heavy and stuffed.
How many times you chose to care for your body.
That’s where it all changes.

You don’t have to be extreme.

You just have to stop negotiating with chaos.

In This Glow-Up, There Is No Shame

You are not weak for struggling. You are not bad for eating more
than you planned. You’re simply rebuilding trust with your body.
And that takes time.

But let me be clear: your glow up is not just physical: It’s mental. It’s
spiritual. It’s rooted in the way you treat yourself every single day.
you are not
hungry
you are
just bored
 CHAPTER 2: Let’s talk science

Our bodies need calories to perform essential functions like

breathing, moving, and daily activities. The number of calories
required depends on factors such as height, weight, age, and activity
level. Consuming more calories than needed leads to excess energy
being stored as fat, while consuming fewer calories results in fat
loss. This process, called "lipolysis" involves multiple steps:
mobilizing fat, breaking down fat, releasing fat, burning fat, and
reducing fat.

1. Mobilize Fat:
When you eat fewer calories than you need, your body looks for
other energy sources and turns to the fat stored in your fat cells.

2. Break down Fat:

Inside your fat cells, fat is stored in large molecules called
triglycerides. These are broken down into smaller parts, such as
fatty acids and glycerol, which can be used for energy.

3. Release Fat:
The broken-down fat is released into your bloodstream, allowing it
to travel to other parts of your body.

4. Burn Fat:
Muscles and other tissues take up the fatty acids from the blood
and burn them for energy, especially during physical activity. This
helps provide the energy needed for your activities.

5. Reduce Fat Stores:

As your body continues to burn fatty acids for energy, the amount
of stored fat decreases, leading to fat loss and weight reduction over
time.
Why am I telling you this? It’s important for you to understand the
process of fat loss and to accept that it is physiologically impossible
not to lose fat if you are maintaining a calorie deficit. The fat that
you’re worried about losing—the fat that has always been there and
seems impossible to get rid of—can be lost. If you follow this
everything here , you will lose fat. But which type of fat?

1. Subcutaneous Fat:
This fat is located just under the skin. In the image, it's the fat
layer above the abdominal muscles. It is the fat you can pinch with
your fingers. It provides insulation and energy storage and is
generally less harmful than visceral fat.

2. Visceral Fat:
This fat surrounds the internal organs. In the images, it's the fat
layer beneath the abdominal muscles. It is deeper within the
abdomen and it has a more significant impact on health than
subcutaneous fat. High levels of visceral fat are linked to various
health problems, including type 2 diabetes, heart disease, and
inflammation.

Generally, visceral fat is lost firts, the deeper fat

surrounding your organs, is actually more responsive
to diet and exercise compared to subcutaneous fat.

This means that with consistent calorie deficit and

physical activity, you'll see a reduction in visceral fat
first. While you may not notice
significant changes in the mirror
during the first weeks,
the combined loss of visceral and
subcutaneous fat over time will lead
to a noticeable difference in your waistline.
Some people gain fat on their hips, glutes, belly, and other areas
considered more 'flattering'. Genetics play a significant role and just
as we gain fat differently, we also lose it differently.

Some people may start their fat loss journey by shedding fat around
their arms, while others might lose fat from their buttocks first.
This variability means that noticeable changes in the areas you want
to target can take time, and patience is required.

For many women, the belly is often one of the last areas to lose fat,
which is why it is commonly referred to as stubborn fat. Typically,
noticeable fat loss in the belly occurs when the body fat percentage
drops to around 20% or less, depending on your genetics.

*As well if we have high levels of cortisol, we intend to gather fat in the
belly area.

WEEK 1-2: WEEK 3-4: WEEK 5-6:

Primarily visceral fat and water Beginning of subcutaneous fat loss More toned appearance in the
weight. Slight reduction in overall and reduction in fat from areas upper and lower body, reduced
bloating and a feeling of being such as the face, arms, and upper arm and leg circumference.
lighter. back.
 WEEK 7-8: BELLY FAT
AND OVERALL TONING
Continued subcutaneous fat loss, particularly
targeting stubborn areas. Reduction in belly
fat, which is often the last area to lose fat due
to its stubborn nature.
To lose stubborn belly fat, you need to maintain a calorie
deficit for a sufficient period until your body fat percentage
decreases to a point where belly fat loss becomes noticeable.

Losing fat requires being in a calorie deficit for a certain period. To

maximize your results, we will combine two main strategies: consuming
fewer calories and burning more calories. Here’s how you can
effectively implement these strategies:

1. Consume fewer calories:

To reduce calorie intake, you have two main options:
1. Tracking Calories: Calculate your daily calorie needs - I use the
app YAZIO
2. Eating Balanced: If you prefer not to track calories, just follow all
the mindset tips we talked about - portion control, eating slow,
eating only when you are hungry, you don't need to finish the whole
plate, because somebody is eating something, that doesn't mean you
need to eat it too...
2. Burning more calories:
This bar graph illustrates how we typically burn calories everyday.
- Resting Metabolic Rate represents the largest portion of daily
energy expenditure, it refers to the amount of energy expended
while at rest, necessary to maintain basic bodily functions such
as breathing, circulation, and cell production.

- Thermic Effect of Meals (TEF) represents the energy required for

the digestion, absorption, and metabolism of food. It accounts for
about 10% of daily energy expenditure.

These two activities are out of your control - the only thing you can
control is your active physical activity like cardio, pilates,
weightlifting and the non-exercise activities that increase your
calorie burn: walking, shopping hah, or doing household chores.
These activities can add up to burn a significant number of calories.

TEF
10%

Physical Acrivity
20%

BMR
70%
 CHAPTER 3: Bloating is normal?
But that doesn’t mean we like it. I personally have had times when i
looked 7 months pregnant or I got bloated only by drinking water.
Now, even when I eat heavy foods like pasta, I am still flat, okay,
maybe very slightly bloated. If you are getting too bloated, here is
what it can be:

1.Gut Health: Bloating can be caused by poor diet, food intolerances,

or digestive disorders. Maintaining gut health through a balanced
diet rich in fiber, probiotics, and water can help reduce bloating
and improve digestion. Fiber also serves as food for the beneficial
bacteria in the gut. These bacteria ferment fiber, producing short-
chain fatty acids (SCFAs) that help maintain gut health. A healthy
gut microbiome is crucial in preventing bloating, gas, and other
digestive issues.

2.Food Intolerances: If you eat something and experience symptoms

such as bloating, gas, diarrhea, constipation, stomach pain,
headaches, or skin reactions, you might be allergic or intolerant to
that food. It's important to write down these symptoms and discuss
them with your doctor for proper diagnosis and management.
Common food intolerances are lactose, gluten, fructose, histamines,
and sulfites.

3. High Water Retention: Water retention, or edema, can be caused

by excessive sodium intake, hormonal changes, or certain
medications. Even when losing weight it's very common to hold
water and this is why in the mirror you may not see a big difference
but don't stress - Here are some effective strategies to help reduce
water retention: reduce sodium intake, stay hydrated, eat
potassium-rich foods, avoid refined carbs, limit alcohol, drink
electrolytes, drink dandelion tea. I personally take those pills “Now
Foods Water Out”
2.Hormones: Expressions like “stress belly” and “hormonal belly”. It
can be PCOS, insulin resistance, Elevated Cortisol Levels,
Hypothyroidism, etc. Fat loss is a complex process involving
hormones that regulate your metabolism. When hormones are not
functioning properly, they can make fat loss more challenging.
Hormonal imbalances can be caused by factors such as poor diet,
lack of sleep, stress, or underlying health conditions. That's why we
are going to give the hormones and weight loss a whole chapter.
This topic is so complex and many people are poorly informed, i
was too and i took a course about it, since i too struggle with
Hypothyroidism. *Make sure you are getting enough sleep to
support hormonal health.

Some more tips for relief of bloating:

Ginger
Avoid processed food
Rebalance your gut microbiome:
- Probiotics, whole foods, anti-inflammation foods like celery
Regular exercise & lymphatic drainage
Balance mineral levels
- Sea moss has 92/102 minerals that the body needs
Increase stomach acid
Reintroduce high-quality animal protein
Chew more

Ask Yourself:
Am I eating enough fiber? (you need between 20-30g a day)
Am I drinking enough water? (at least 2L a day)
Have I checked my hormones?
Remember:
Protein is for the muscles
Fiber is for the gut
Healthy Fats are for the
hormones
 CHAPTER 4: Maintaining

The myth that you will immediately regain weight after losing it is
not true. If you maintain your current weight with the right
mindset, you’ll stay this way. If you eat a salad now, you will not
lose weight right away, and if you eat a burger now, you will not
gain weight right away. But if those things build up, then yes.
Everything is consistent; losing weight is like gaining weight.

After completing this book (and maybe read it a second or third

time), you will build the habits, and it will actually be hard for you
to let yourself go the other path again. But at the end, I will share
how I maintain and what my days look like (eating and workout
splits).

It will be easier when I create a broadcast channel and show you

those things daily!

+As you build more muscle (we don't talk bulky here) and lose more
fat over time, your metabolism will speed up because muscle burns
more calories at rest compared to fat. This makes it easier to
maintain your weight. Consequently, continuing to build muscle
will simplify maintaining your physique without the need for
extreme dieting. This is what muscle memory means.
 GLOW ISNT JUST FOUNDATION
It Starts With Hydration
You need to take electrolytes and drink enough water otherwise
you are going to look big because of the water your body holds.
When you are dehydrated and you are not drinking enough water
your body is going to hold water as a reservoir and you are
actually going to look bigger and be puffy. But when you drink a
lot of water your body knows that there is always water coming
so it just flushes out the excess one and it doesn’t hold anything.

Your skin wont radiate

if you forget to hydrate
 CHAPTER 5: Nutrition

Traditional Slavic cuisine is rooted in natural, wholesome

ingredients that nourish the body from within. Now is the time to
share Slavic eating habits, nutritional secrets behind glowing skin,
and slim bodies.

As a Slavic girl, I focus on balance, quality, and simplicity. We grew

up with many villages and farmers around us, from where we got
our milk and cheese, and we grew our vegetables. From there, I was
taught that simple whole food is the best, no extra fat sauces, etc.
We ferment our food and store it in big jars. Our moms and
grandmothers cook a lot and put everything on the table. But we
don't finish everything, we always put it in the fridge in boxes and
eat our stews throughout the week.

The foundation of Slavic nutrition lies in using minimally

processed foods as key principles:

Home-Cooked Meals: Preparing meals from scratch with

simple, nutritious ingredients is a common practice.
Fermented Foods: Staples like kefir, sauerkraut, and pickles are
rich in probiotics that support gut health and improve
digestion.
Whole Grains: Buckwheat, rye, and oats are common grains,
providing essential nutrients, energy, and fiber.
Protein-Rich Foods: Lean meats, fish, eggs, and legumes (food
like chickpeas and lentils) play a vital role in maintaining
strong, toned bodies.
Berries and Fruits: Blueberries, blackcurrants, apples, and
plums are rich in antioxidants, vitamins, and natural sweetness.
Healthy Fats: Nuts, seeds, and cold-pressed olive oil.
GUT HEALTH: THE SLAVIC SECRET TO A FLAT STOMACH:
A healthy gut leads to better digestion, less bloating, and more
efficient fat loss. Slavic cuisine naturally promotes gut health with
probiotic-rich and fermented foods:

BULGARIAN/GREEK
YOGURT
SOURDOUGH

GOAT KEFIR KVASS

SAUERKRAUT

PICKLES TEMPEH KIMCHI KAMBUCHA

THE SLAVIC WAY OF EATING:

To lose weight and stay lean, it’s not just about what you eat but
how you eat. Here are some things that I practice:

1. Eat Whole, Unprocessed Foods – Focus on natural, homemade meals

rather than packaged foods. I will never say that eating everything
will give you an amazing body. You should watch what you are
eating, and yes, of course, if you are craving a chocolate, eat one
piece, not everything like your life will end tomorrow. You will eat
chocolate again. And yes, you should eat the protein, the healthy
fat,s and the fiber because you don't know how many girls have
shown me their meal plans that dieticians have given them, and you
cannot see anything besides protein and carbs. Of course, they will
lose their period and be constantly bloated. Several girl have
already gotten their period back after my book.

2. Portion Control – No big portions and are often balanced, with a

mix of protein, fiber, and healthy fats. Imagine that your stomach is
as big as your palm hand- this is how much you should eat when
you are hungry and per meal. Trust me, you will feel pretty full
after this. Just give it a try.
3. Soup and Stew Culture – We basically can make everything in a
soup or a stew! Saurkraut soup, sausage soup, lentil soup/stew...
everything, and it helps so much with digestion. (One funny thing
is that if I couldn't go to the toilet, my grandma always made me
soup to eat haha)

4. Moderation, Not Deprivation: We enjoy our food, eat slowly, and

avoid overeating. Eat Slow - Stay Slim because chewing every bite
more lowers cortisol and helps your body realise it's full. This
prevents overeating and gives more time to enjoy the food.

5. No Snacking Culture – Traditionally, we eat 2-3 meals a day with

little to no snacking. We know that every bite counts, and to be
honest, we are so busy with our lives, hobbies, and thinking about
how we look like to have any time to snack. Funny but true. Slavic
girls are so obsessed with how they look like that we get ready just
to go to the grocery store.

6. Drinking Tea – Herbal teas (chamomile, mint, Ivan chai, green

tea, dandelion tea, etc) help digestion and curb cravings. Don’t
Snack - Sip because a tea will keep your hands busy and your
appetite soft. Hot water helps with cravings, and tea is so healthy.

7. Dinner Before 8 PM: Eating earlier in the evening allows time for
digestion and promotes better sleep and weight management. This
way, you go to bed skinny and wake up skinny. If you have late-
night cravings, signal to your body that you are done eating. Brush
your teeth, your hair, put a lip balm, and read a book.
Important: Carbs do not make you fat even if you are in a calorie
deficit, so yes you can eat the pizza and the pasta BUT many
processed foods are high in sugar, tomato sauce, candies and etc and
those foods often lead to cravings and make it easier to overeat even
when you are full!

TO COUNT OR NOT TO COUNT CALORIES?

You have the option to track calories for more precision, but it's
not mandatory; just be aware that it's not necessary. Despite not
tracking calories and not even having a food scale, I've managed to
lose a significant amount of fat by eating balanced and doing
portion control. The main idea is - just start eating less. Eat more
protein to feel full and suppress your big hunger. Eat when you
actually feel hungry. We have talked about it so many times but you
will hear it many more so it can stick with you. You cannot eat big
and be small - in any universe, this doesn't work. It's or EAT BIG,
BE BIG or EAT SMALL, BE SMALL, period.

So option number 1: Just eat less, control your portions - you don't
need to finish the plat or eat from a smaller plate. You are not
constantly hungry - it's your fake appetite that we need to kill. Eat
pizza but eat half to 3/4 of it. Eat one burger and one portion of
small fries, not two burgers and two portions of fries. It's not bad to
skip dinner or breakfast - our bodies sometimes need this.

Option 2: If you are more comfortable with counting and you want
to know how everything stays (this is me btw but not always ).
HERE IS A TUTORIAL ON HOW TO CALCULATE:
First, to know how many calories you need to eat to lose weight you
need to count them on this website: (click on the link)
https://www.calculator.net/calorie-calculator.html

You can choose your desired calorie deficit based on how many
kgs/lbs you aim to lose per week. Remember, the deficit you want
to create can be obtained with a combination between calories in
(what you eat) and calories out (exercise), it’s not just about eating
less calories.

This means hypothetically if you need to eat 1562kcal and you burn
500kcal a day you can eat 2o62kcal and burn those 500kcal and be in
your 1562kcal daily intake deficit.
Scroll down to 'Macronutrients' and click on the 'Cutting' tab.
Choose the ratio that suits you best from Moderate Carb, Lower
Carb, or Higher Carb. (Doesn't matter how much carbs you choose
if you are in a calorie deficit you will lose weight - I will just advise
you to eat the protein that is given so you can support a fast and
healthy metabolism).

Now by knowing the calories you need to eat a day - I don't want
you to obsess with micronutrients, let's not make things
complicated, just keep in mind that it's important to eat a bit of
every group a day for you to be healthy. Because the goal is not only
to be a skinny slim girl but healthy too.

My favorite app to track calories is YAZIO - an easy and friendly

interface and it has all those challenges you can do inside the app -
no sugar challenge, no fast food, no chocolate and etc.

If this seems overwhelming, trust me you'll quickly get used to it.

We tend to eat the same foods regularly, so you'll soon memorize
the macros and calories of your favorite foods.
Here is what my day looked like yesterday:
*I fasted the morning because i was not hungry and ate around
lunch time.

I ate a very healthy and nourishing lunch and for dinner, we ate a
burger with fries (homemade) and I think for a snack I had an
apple, omg I love apples so much but I didn't count it. On top of
this this app follows your fasting periods, and your steps and
exercises.
*The calories I consume may seem too little to you because for the
day I ate around 1300 kcal but this is me! I have shrunk my stomach
and I cannot consume too much food, I have days where I am too
full from lunch and I skip dinner. But remember that I have days
where I eat 1500/1800 kcal. But as you can see I eat everything and
don't restrict myself. I nourish my body and soul!

If you think that your eating habits and the food that you eat is
perfect for you and you don't want to eat less the other option is to
increase more walking, exercises, or cardio so you can burn more
calories and be in a calorie deficit without eating less or different
food from your daily favorites.

Mostly at least once a day I want to have the “perfect food plate”,
not every day I succeed of course but I try. Somedays I eat stews
and soups, and not that those dishes are not perfect and healthy but
I am talking about the perfect - perfect.

If you DO search for the perfect plate and have time to cook at
home here is what a perfect plate looks like:
 THEULTIMATEPERFECT
Food Plate

50%
Ca

rb
20%

s
ables & greens

20%
Veteg

Protein

10%
Fats

BALANCE YOUR PLATE, CONTROL YOUR FATE

VISUAL BREAKDOWN OF WHAT THE PERFECT PLATE LOOKS LIKE
50% Non-Starchy (Vegetables):
Fill half of your plate with non-starchy vegetables like leafy greens,
broccoli, bell peppers, and other colorful veggies. These are low in
calories but high in volume and nutrients, making them perfect for
feeling full without consuming too many calories. And they are rich
in fiber. Fibre is food for the good bacteria in the gut.

20% Lean Proteins:

Fill this part of your plate with lean proteins such as chicken breast,
fish, tofu, beef, salmon, or beans. Protein is crucial for muscle, and
fast metabolism and it also helps keep you full.

20% Complex Carbs:

Dedicated this part to carbs like sweet potatoes, brown rice,
quinoa, and whole grains. These provide sustained energy and
essential nutrients without causing spikes in blood sugar levels.
Other carbs that do cause blood sugar spikes but are eaten with the
greens its reduced: potatoes, rice, and pasta.

10% Healthy Fats:

Include a small portion of healthy fats, such as an avocado slice, a
handful of nuts, or a drizzle of olive oil. Keep in mind that if you
cook your meat and fish with olive oil or use it as a dressing for
your salad - you have already included your healthy fats. You need
to count the things that you cook with as calories too. Healthy fats
are essential tho for overall health; they aid in the absorption of fat-
soluble vitamins (A, D, E, and K) and help regulate hormones,
which can support fat loss.

*Later you will find a whole chapter on “What i eat in a day”.

 COSTUMIZEYOURPERFECT
Fats & Oils
Food Plate Protein
Healthy Oils: Olive oil, avocado oil, Lean Meats: Chicken breast,
coconut oil turkey, lean cuts of beef
Nuts and Seeds: Walnuts, almonds, Fish: Salmon, tuna, trout
brazilian nuts, pumpkin seeds Seafood: Shrimp, scallops
Fatty Fish: Salmon, mackerel, sardines Eggs: Whole eggs or egg whites
Dark Chocolate: In moderation, Plant-Based Proteins: Lentils,
contains healthy fats and antioxidants chickpeas, black beans
Nut Butters: Almond butter, peanut Dairy: Skyr, greek yogurt, cottage
butter cheese

Ca

rb
s
ables & Fruits
Veteg

Fats & oils

Pr
otein

Vegetables & Fruits Carbohydrates

Leafy Greens: Spinach, kale, Whole Grains: Brown rice,
Swiss chard... quinoa, oats
Cruciferous Vegetables: Broccoli, Legumes: Beans, lentils, peas Root
cauliflower, Brussels sprouts... Vegetables: Sweet potatoes,
Root Vegetables: Carrots, beets,
sweet potatoes...
Liquids butternut squash
Fruits: Bananas, apples, pears
Berries: Strawberries, Water: Drink at least 1.5L of water
Whole
blueberries, raspberries... Herbal Teas: Green tea, chamomile
Grain Bread: Ezekiel bread, whole
Citrus Fruits: Oranges, lemons, tea, peppermint tea
wheat bread
grapefruits... Infused Water: Water with lemon,
Pasta: Whole grain pasta,
Other Vegetables: Tomatoes, bell cucumber, or mint Low-sugar
chickpea pasta
peppers, cucumbers, zucchini... Beverages: Coconut water,
unsweetened almond/coconut milk
After talking about the perfect plate and food, yes it is important
to nourish your body with these foods but I completely understand
you if you want just to say “fuck it” I want pizza, pasta, KFC,
Mcdonalds, chocolate, brownie, cinnamon roll..... We are the same, I
want it too sometimes. Eat the perfect food as much as you can, and
of course, 1-2-3 times a week, eat the “bad” food, but here is where I
want you to apply the portion control, here the volume rule comes.
And actually stop labeling foods as “bad foods” because you will end
up with binge eating. Just know that you are what you eat. Your
body is sacred, and think that every bite that goes into it does
something to it, so at the end, if you eat whole foods or fast food, I
want you to think about what every bite does to your body. I dont
want you to restrict yourself because I know that this can end up in
binge eating, no, we nourish the body and soul, but in the end, our
health is the most important factor too. You look like what you eat.
Simple vs Complex Carbs:
Eating complex carbs over simple carbs is crucial for weight loss
because complex carbs improve insulin sensitivity and help
maintain stable blood sugar levels. This prevents the spikes and
crashes associated with simple carbs, reducing the likelihood of
storing excess fat. Complex carbs also digest more slowly, keeping
you fuller longer and supporting steady energy levels, which further
aids in weight management.

Simple Carbs: Complex Carbs:

Pasta
Beans
Processed Foods
White Bread Fruits
Whole Wheat Bread

Candies
Lentils

Granola & Cereals

Quinoa & Oats
White Rice
Brown Rice

Soda, Iced Tea, Juices

& Energy Drinks
Starchy Vegetables

This of course doesn't mean you shouldn't eat them if you fancy
them, just apply the portion control rule and don't eat them
everyday :)
CHAPTER 6:
Let’s Talk Sugar
REDUCING SUGAR INTAKE IS CRUCIAL FOR
MAINTAINING OVERALL HEALTH AND A GREAT
BODY. I WOULD NEVER SAY THAT YOU CAN
EAT A LOT OF SUGAR AND LOOK GOOD.
EXCESSIVE SUGAR CONSUMPTION IS LINKED
TO VARIOUS HEALTH ISSUES, INCLUDING
OBESITY, DIABETES, AND HEART DISEASE.
NOW I WANT TO HELP YOU BREAK FREE FROM
SUGAR CRAVINGS AND ESTABLISH HEALTHIER
EATING HABITS.
 Sugar
LET’STALK

Sugar is highly addictive, even more so than Remember: The goal is to find a
many drugs, making it tough for many of us to balanced approach that works for you,
give up. allowing you to enjoy occasional treats
without feeling controlled by sugar
However, eliminating sugar completely isn't cravings. This way, you can maintain a
necessary. Instead of going cold feet, I've healthier lifestyle without feeling
started using strategies to manage my sugar deprived.
cravings.

The key isn't to deprive ourselves. For lasting

success, the best approach is to practice
sustainable habits that curb those cravings.

You don't need to restrict, you need to reduce

and not eat sugar on an empty stomach.

Small changes and practical tools can make a

significant difference. For instance, eating
healthier alternatives, staying hydrated, and
incorporating more protein into meals can
help reduce the urge for sugary treats.
 FAQs
WHATisglucose?
Glucose is simply our body’s fuel, the basic molecule of energy. So
how can it become problematic? Your body breaks down all
sugars and starches into glucose. Food in its original form – i.e.
plants – is full of fibre, which slows the release of glucose into the
blood. But, when we eat sweet and processed foods that are low
in fibre, our systems become overwhelmed with glucose.
This is an issue because when your blood glucose goes up, your
body reacts by flooding your system with insulin to mop it up,
and then your blood sugar goes down faster – known as a glucose
spike.
Needless to say, it’s not good for us. If we keep spiking our blood
glucose levels like this, day after day, we increase our risk of pre-
diabetes, type 2 diabetes, and polycystic ovary syndrome (PCOS).
 WHY Sugar is a PROBLEM?

You may wonder: why do we like sweetness so Our bodies are efficient at burning
much? It's because in Stone Age times the sugar, but the way we consume and
taste of sweet signalled foods that were both absorb it can cause negative effects.
safe (there are no foods that are both sweet
and poisonous) and packed with energy. In a Sugar causes a quick energy spike
time when food wasn't easy to find, it was an followed by a rapid crash. When our
advantage to eat all the fruit before anyone blood sugar drops, our bodies either
else could, so we evolved to feel pleasure when crave sleep or more sugar. That's why
we tasted something sweet. you think that you are addicted to
sugar. It's your body, not you.
When we do eat sweets, a hit of a chemical
called dopamine floods our brain. This is the We burn sugar in a fight-or-flight
same chemical that is released when we have response, a stress reaction to perceived
sex, play video games, scroll social media, or, danger. On the other hand, our bodies
with more dangerous consequences, drink burn fat when we're calm and not
alcohol, smoke cigarettes, or use illegal drugs. under stress. Sugar makes our adrenal
And we can never get enough of it. glands release more cortisol, which
then triggers more insulin production.
When we regularly eat sugar, our bodies adapt
to it, increasing our cravings even more. In simple terms, consuming sugar leads
Essentially, the more sugar we consume, the to craving more sugar. It's a cycle that
more our bodies want it, and we start to rely perpetuates itself: eating more sugar
on sugar for energy. But not only for sugar, increases the desire for even more
our appetite increases even more, and it makes sugar.
it even harder to lose weight.
Here’s the core truth: Consistently high blood sugar levels (often
caused by eating too many refined carbs or sugary foods) lead to
chronically high insulin levels, and high insulin blocks fat burning.

Why? Here's how it works:

1. High-carb meals → High blood sugar → High insulin release

• Insulin’s job is to lower blood sugar by moving it into your cells.
• But insulin is also a fat-storage hormone.
• When insulin is high, your body focuses on storing energy, not
burning it.

2. When insulin is always elevated:

• Your body stays in "storage mode" and can’t access fat for fuel.
• Fat loss becomes very difficult, even if you're eating less.

3. Crashes follow spikes

• After a big blood sugar spike, you crash - this leadis to fatigue,
hunger, and cravings, which often drive overeating.

So, can you eat carbs and still lose fat?

Yes! The key is eating the right kinds of carbs (like fiber-rich
vegetables, legumes, fruits, and whole grains) and pairing them with
protein, healthy fats, and fiber to avoid spikes.

You can avoid spikes by eating some fiber before your pasta or take
a 10-15 min walk to lower your blood sugar levels and reduce the
insulin spike.

You can’t effectively lose fat if your blood sugar and insulin are
constantly elevated. But by balancing your meals, avoiding or
timing (eating fiber before that) refined carbs and sugars, and
including fiber and protein, you create the hormonal environment
your body needs to burn fat.
When trying to lose weight and fat, it's important to understand
what's happening in your body on a cellular level and how insulin
makes things tricky. When we say 'I want to lose weight, what we're
actually saying is, 'I want to empty my fat cells of the fat they
contain so that they deflate like balloons and reduce in size,
bringing down my waist size.' To do so, we need to be in 'fat-
burning' mode. And to be in a fat-burning mode, we should balance
our insulin levels. The more spikes we experience a day, the more
fat we produce and store.g

Are you hungry all the time?

First, many of us feel hungry again shortly after we eat - and here
again, it has to do with our blood sugar. If you compare two meals
that contain the same number of calories, the one that leads to a
smaller spike will keep you feeling full for longer. Calories aren't
everything.

Eating veggies first and carbs second greatly reduces the glucose
spike associated with that meal.

Foods containing fat also slow down gastric emptying, so eating

them before rather than after carbs also helps flatten our glucose
curves. The takeaway? Eating carbs after everything else is the best
move.
 Insulin&WeightGainCycle

highcarb
meals,sugar

morecravings bloodsugar
spike

fatstorage insulinspike
 BLOODSUGAR
Balancing Hacks
01 Have 1 tbsp ACV in water before high-carb meals may
blunt glucose spikes (research-backed).

02 Avoid Sugary Drinks and Juices These cause the sharpest

spikes—even more than sugary foods.

03 10 minutes walks after eating or a little movement

Eating your food in this order can prevent your blood

04 sugar from spiking by 73%: Fiber first (e.g., veggies like
broccoli or salad) - Protein and fat second - Carbs last

Don’t Eat Carbs on an Empty Stomach - If you're starving

05 and eat only carbs, you’ll get a quick, sharp glucose spike.
Always include protein or fiber to slow it down.

06 Make sure that you are drinking 2L of water a day

Have a savoury breakfast. The blood sugar spike created

07 by your breakfast impacts your hunger levels and cravings
for the rest of the day. The bigger the blood sugar spike,
the hungrier you are likely to be a couple of hours later.
 "Nofoodisgoodorbad"
The most powerful change you can make is to eat your
meals in this order: veggies and plants first, then proteins
and fat, and lastly starches and sugars, including fruits. For
example, you’d eat a salad, then the meat, and lastly the
potatoes. Like this you reduce your blood sugar spikes.
 FAQs
‘WhattodowhenIwantsomethingsweet
butyoudon’twanttogetontheglucose
rollercoaster’

01 Drink a BIG glass of water with a tablespoon of apple cider

vinegar stirred in.

02 Eat protein, fibre, and fat. That might be nuts, an egg, Greek
yogurt or any green veg. I love to eat 2 nuts before smth sweet.

03 Now eat the thing you’re craving. And enjoy it!

04 Exercise within the next hour. Walk, run, cycle, do strength

training, home chores, just don't lay on the couch.

*Personaly the two things i do are: several nuts before the meal
and 10min walk after the meal
YOU JUST EAT
the same meal
but start with
veggies, fiber,
or protein.
 GETOFFYOURSUGAR
FOOD Pyramid
Fiber
When we get enough healthy fiber we’re feeding the gut microbiome, which is keeping us
healthy, decreasing inflammation, and speeding up how our body can detoxify and tone up
and feel full.

Healthy Fats
Fat keeps your cells and hormones healthy and functioning properly. When consumed
alone, fats have no effect on circulating blood sugar. When eaten with a meal, fat slows the
absorption of your meal, which helps you to avoid insulin spikes.

Quality Protein
Protein helps slow digestion as a whole - it takes time and energy to break down and helps
you feel satiated for a long time. It regulates two hunger hormones which signal that we're
full and one which reduces appetite. This helps reduce carbohydrates and sugar cravings by
having a neutral effect on blood sugar, slowing digestion, and supporting hormones, which
elongates the blood sugar curve.

Greens
A key source of phytochemicals, chemical compounds that activate genetic pathways.
Greens help us detoxify, fight inflammation, attack free radicals, balance hormones and
blood sugar. Vitamins, minerals, and phytochemicals support your metabolism on a
cellular level - being deficient can negatively affect your metabolism.
 Sneaky SUGARS...

PASTA SAUCES /
Condiments (Ketchup,
Dressings, Marinades)

Oat /Almond Milk

& Creamers
Granola & Cereals

Protein Bars
Vitamin Gummies

Supplement & Protein

Powders

Yogurts & Protein

Puddings Soda, Iced Tea, Juices
& Energy Drinks

Sugar isn’t simply candy, chocolate bar, ice cream & a waffle. It’s important to be on the lookout
for the common sources of hidden sugars in food in packages. It’s a good practice to read
ingredient lists in pre-packaged items and prioritize whole foods.
 FAQs
“Why do you prefer to add honey
instead of stevia to tea”
“BECAUSE WHEN CONSUMING ARTIFICIAL
SWEETENERS, YOUR BODY SIGNALS TO PREPARE
FOR INCOMING SUGAR BY TRICKING THE
PANCREAS TO SECRETE INSULIN.

WHEN NO REAL SUGAR IS PRESENT, THE INSULIN

BRINGS DOWN ANY SUGAR THAT IS ALREADY IN
THE BLOOD, CAUSING A SUGAR/ HUNGER CYCLE.

AND YOU DON'T GET ANY NUTRIENTS FROM IT.

INSULIN SPIKE FOR NOTHING“
 GETOFFYOURSUGAR
MILK Education
We all consume milk on a daily basis. But how are they affecting us? There are milks
that you can drink for your skin and your gut, and milks that actually give your skin
and gut inflammation.
I am going to rank the best possible milks:
The worst milk you can consume is oat milk.
Oat milk is very high in glucose & causes blood sugar spikes & then a crash. On that
crash, you'll feel tired, with cravings, low energy, and inflammation. This is the milk
that has the most pesticides & chemicals and imagine you are consuming all this on a
daily basis. I would not recommend any oat milk because most of them have so many
additives, it is unbelievable.

Best milks for energy, cravings, acne & gut health

1. Macadamia: packed with protein & antioxidant magnesium which is helping you
produce more collagen. I love Macadamia milk, it's the best for the skin.

2. Almond: packed with protein, vitamins & selenium - anti-inflammatory

Almond milk is amazing too, I drink it a lot, but search for one without any sugars.

3. Pistachio: packed with protein, vitamins E & A, which helps the cellular turnover.
Pistachio milk is great too, I just don't like the taste...
4. Coconut milk: rich in fatty acids, has anti-bacterial properties, and can be super
beneficial for bacterial overgrowth.
Make sure when buying those kinds of milk not to have any added sugars, additives,
gums, and all those things.
 BLOOD SUGAR
Management Tips
01
Never Eat Carbs Alone.
Always pair carbohydrates with proteins, fats, or fiber to slow
down their absorption and prevent rapid blood sugar spikes.

02
Hydrate with Water, Not Sugary Drinks. Stick to water, herbal
teas, or drinks without added sugars. Sugary beverages can
cause immediate spikes in blood sugar levels.

03
Consume Whole Fruits Instead of Juices. Eat whole fruits rather
than drinking fruit juices. Whole fruits contain fiber, which helps
to moderate the blood sugar impact.

04
Include Fiber-Rich Foods. Incorporate plenty of fiber in your
diet through vegetables, legumes, and whole grains. Fiber slows
down the digestion and absorption of sugars.

05
Get Adequate Sleep. Ensure you get enough quality sleep. Poor
sleep can negatively impact your blood sugar levels and insulin
sensitivity. Fall asleep between 22:00 and 00:00

06
Practice stress-reducing techniques like meditation, yoga, or
deep-breathing exercises. High-stress levels can lead to elevated
blood sugar.

07
Use the "10-Minute Rule". Wait 10 minutes before indulging in
a craving to see if it passes. Often, cravings are temporary and
diminish with time.

08 Choose foods with a low glycemic index (GI) and glycemic load
(GL) to keep blood sugar levels stable.
 FAQs
“I still struggle with sugar addiction,
I can't seem to cut the cycle..”
"ADDICTION" IS JUST A COVER UP WORD FOR YOU
NOT BEING STRONG. YOU ARE NOT ADDICTED,
YOU JUST DON'T LOVE YOURSELF SO MUCH. IF
YOU KNOW WHAT YOU DO TO YOUR BODY AND
LOVE YOURSELF YOU WILL NOT BE "ADDICTED"
FEED YOUR SOUL WITH SWEETS BUT PROTECT
YOUR BODY TOO. FIND THE BALANCE AND START
LOVING YOURSELF BECAUSE YOU ARE THE ONE
RESPONSIBLE FOR YOUR FEELINGS, CONFIDENCE
AND APPEARANCE!
 LET'S BE HONEST:
eat the chocolate if you fancy it, I do it too,
but love you have all the fruits and honey on
the planet, be creative.
so many nutrients, vitamins, and minerals
and at the same time so sweet and good
CHAPTER 7:
Hormones, Fasting
& Weight Loss
BECAUSE EVERYTHING
IS CONNECTED
So as I have shared before, I have destroyed my hormones because
of unhealthy weight loss. There is no shortcut to fast weight loss
because if you do it too fast, there will be other problems::
imbalanced hormones, missing menstrual cycles, losing hair, water
retention, and weight gain! 5 years ago I was eating 800kcal a day
and fasting everyday 16hrs, I lost weight very fast but then I lost my
period for months, I got hypothyroidism, and my gynecologist said
I might have PCOS but in the end, it was false (thank god) and I
gained weight and got back where I started, even worse. So with the
help of food and of course, I needed to start getting pills for my
thyroid function because it was over and it could not function
normally on its own. Learn from my mistake, love, nothing fast is
good - fast weight, fast food, fast success, fast eating, nothing.

But let's talk science about it:

Rapid weight loss can have severe effects on our hormonal balance
as I shared but why? The body perceives drastic weight loss as a
stressor, which can lead to disruptions in key hormones like
estrogen, progesterone, and cortisol. This can result in irregular
menstrual cycles, mood swings, and fatigue. Additionally, rapid fat
loss can decrease leptin levels, the hormone responsible for
regulating hunger and metabolism, which may lead to increased
cravings and overeating, sabotaging long-term weight loss efforts.

Furthermore, losing weight too quickly can negatively impact

thyroid function. The thyroid plays a crucial role in regulating
metabolism, and when calorie intake is too low, the body may
reduce thyroid hormone production, leading to sluggish
metabolism and potential weight regain once normal eating
resumes. And this Ladies is how I got my thyroid problems and
gained weight back. Instead of extreme calorie restriction, gradual
weight loss ensures that the body adapts without triggering these
negative hormonal responses.
My Opinion on Fasting:

You need to give your stomach a break. Especially at night. Try

eating dinner earlier, like 19:00 - 20:00, otherwise you will not sleep
well because a lot of attention will go to your digestive process, and
you will not be able to fall asleep or have a proper sleep.

I love fasting: it lowers insulin and resets our hormones like

rebooting a computer; everything is balanced after fasting. It allows
your body to focus on other parts and do a kind of “clean and sort
work” which is called Autophagy - where the body cleanses the cells
and gets rid of free radicals. During your fast, the body will use
stored fat and glucose for fuel, which means it will burn fat.

If you have worked out while you are fasting - let's say in the
morning before eating breakfast, your body will use more fat and
glucose as energy, and studies show that if you do this, you can lose
weight more readily.

However, for us women, fasting needs to be approached with

caution. Extended fasting periods can stress the body and
potentially disrupt the delicate balance of reproductive hormones.
Our bodies are highly sensitive to energy deficits, and prolonged
fasting can lower estrogen levels, which may affect fertility and
make our bodies feel stressed, and increase cortisol levels. Instead,
intermittent fasting with shorter fasting windows (12-14 hours) may
be a better option for us. We do it, but we don't overdo it.

At the end, we should listen to our bodies - if fasting leads to

fatigue, mood swings, or menstrual irregularities, it may not be the
right approach for you, you don't need it necessarily need to be
healthy and in good shape.
 OUR HORMONES
Need Nourishment,
Not Punishment
WE NEED CORTISOL BALANCE,
STABLE BLOOD SUGAR, AND
HORMONE SAFETY.

FASTING TOO LONG = STRESS

ON THE BODY = STORED FAT
The Importance of Fats for Hormonal Balance While Losing Weight:
Healthy fats are important for our hormonal balance. They are
essential for producing hormones, supporting brain function, and
aiding in the absorption of fat-soluble vitamins A, D, E, and K.
However, balance is key. While dietary fats are necessary, excessive
intake, especially of the wrong kinds, can lead to fat gain rather
than muscle growth and weight loss.

The Right Types of Fats:

- Monounsaturated fats (olive oil, avocados, nuts)
- Polyunsaturated fats (fatty fish, flaxseeds, walnuts)
Both are essential for reducing inflammation.

The Wrong Types of Fats:

- Saturated fats (butter, fatty cuts of meat, coconut oil in excess) –
While necessary in small amounts, excessive intake can raise LDL
(bad) cholesterol levels.

- Trans fats (processed foods, margarine, fried foods) – Increase the

risk of inflammation, heart disease, and hormonal imbalances.

A balanced fat intake ensures that we as women maintain optimal

hormone production while preventing excessive fat storage. That's
why we should focus on whole, natural sources of fat rather than
processed or artificial sources that can trigger inflammation and
metabolic dysfunction. The moment we hit the metabolic
dysfunction will be harder to lose weight because we will have a
slower metabolism.
The Role of Protein in Hormonal Health & Weight Loss
Protein is essential for hormone production and overall bodily
functions. It serves as the building block for enzymes and
hormones, playing a significant role in digestion and metabolic
regulation.

It supports muscle growth – Consuming adequate protein while

losing weight ensures that the body prioritizes fat loss rather than
muscle breakdown.

It minimizes fat gain – Protein has a high thermic effect, meaning it

requires more energy to digest, which boosts metabolism and aids
in fat loss. With less words: you burn calories just to digest protein.

It regulates appetite – Protein helps control hunger hormones like

ghrelin, keeping cravings in check and preventing overeating.

You and I, as women, should aim for high-quality protein sources

such as lean meats, eggs, fish, dairy, and plant-based proteins like
lentils and quinoa.
The Role of Fiber in Hormonal Health & Weight Loss

Fiber is crucial for hormone balance and overall health. It supports

digestion, helps regulate blood sugar, and plays an important role in
detoxification, especially of excess estrogen.

It supports fat loss – Fiber slows down digestion, which helps

stabilize blood sugar and insulin levels. This reduces fat storage and
supports steady energy throughout the day.

When we eat carbs, we get very high insulin levels = fat storage, so
to prevent this, it's always good to get several bites of fiber or
protein before that, like several nuts or some greens.

High-fiber foods increase fullness and help control hunger

hormones like ghrelin. This keeps you satisfied longer and helps
prevent overeating. That's why when I eat chia pudding with kiwi, I
am not hungry for the next 4hrs.

It supports gut health – Fiber feeds the beneficial bacteria in your

gut, which are directly connected to hormone regulation, mood,
and metabolism.

You and I, as women, should aim to include a variety of high-fiber

foods daily (20-30g of fiber is as important as protein), vegetables,
fruits, legumes, whole grains, chia seeds, and flaxseeds. Drinking
enough water is key, too, since fiber works best when paired with
proper hydration.
Key Hormones Affecting Weight Loss in Women:

1. Estrogen
Estrogen is the primary female sex hormone responsible for
reproductive health and fat distribution. It affects metabolism and
where fat is stored. When estrogen levels are balanced, we tend to
store fat in our hips, thighs, and buttocks, but fluctuations—
especially during menstrual cycles, menopause, or extreme dieting—
can cause weight loss plateaus or fat redistribution to the belly area.

How to Balance Estrogen:

• Eat fiber-rich foods (vegetables, flaxseeds, whole grains) to help
the body process estrogen efficiently.
• Avoid excessive processed foods and alcohol, which can increase
estrogen dominance.

2. Progesterone
This hormone works alongside estrogen to regulate menstrual
cycles and fluid balance. Low progesterone can lead to water
retention, bloating, and mood swings, making weight loss feel more
challenging. Progesterone has cortisol-blocking ability and drops
very low when you are under stress. It makes women more insulin
resistant. When in progesterone dominance, cravings go up because
the cells don't want to uptake the carbs and sugars, resulting in
elevated leptin signaling, which means that you will feel hungry
even tho you dont need to eat. That’s why you have cravings before
your period - and that’s why during pregnancy we are more hungry
- because our progesterone is dominant.
How to Support Progesterone Levels:
• Manage stress, as high cortisol reduces progesterone production.
• Include foods rich in vitamin B6 (chicken, bananas, potatoes) and
magnesium (dark chocolate, nuts).
-Get adequate sleep to maintain a natural hormonal rhythm.

3. Insulin
Insulin regulates blood sugar levels and fat storage. If insulin
sensitivity is low (common in conditions like PCOS), the body is
more likely to store fat instead of burning it for energy.

Imagine eating a dessert and drinking a glass of wine, and your

body is going to increase your level of blood sugar, and your insulin
will come and help bring those blood sugar levels back to normal,
and store the sugar in the liver and muscles as storage. So if you
have this spike - it comes up and then crashes down and you have
even more cravings then, and you eat again. You go the whole day
with your insulin spiking up and down, up and down. Your cells are
eventually going to get tired and they will become resistant, they
will say: “Okay, you know what, I’m tired of you, I am just going to
shut you off now”. - People are different, so it's different for
everybody, but this is general information that we all should know
for the sake of our health. Insulin plays a big role in fat loss, so I will
give it a whole chapter later in the book.
4. Cortisol
Often called the “stress hormone,” cortisol increases during times of
mental or physical stress, leading to cravings, overeating, and fat
storage (particularly around the belly). (I have a whole YT video for
stress)

How to Manage Cortisol:

• Prioritize stress management techniques like meditation, deep
breathing, self-talk, reading books or yoga.
• Avoid overtraining; excessive cardio and overdoing strength
workouts can spike cortisol.
• Get enough sleep—lack of rest raises cortisol and slows
metabolism.

I have so much to talk about cortisol so you will see more about it
in the book

5. Leptin and Ghrelin

These two hormones control hunger and satiety. Leptin signals
when you’re full, while ghrelin signals hunger. Dieting or extreme
calorie restriction can lower leptin levels and increase ghrelin,
making you feel hungrier and more prone to cravings.

Leptin is made from our fat cells. It’s important for the metabolism
because it gives our body hunger signals. So the more fat you have,
the more leptin you have. And if you have a lot of fat, your leptin
shuts off and stops communicating with the brain, which means
that the leptin will not tell your brain when you are full, so you can
eat as much as you want, and you will not feel full.
That’s why fat people become fatter. And if you want to lose weight
and you say: “Oh, I can’t lose weight, I always feel hungry” - you
may have a leptin issue, and you need to check up with a doctor.

But on the other hand, when you lose weight and fat, and your
leptin levels fall and this stimulates a bigger appetite and increased
food intake because your body fights for a little bit of time to go
back to the “comfort” once it was in - this is fake appetite. Your
body doesn’t care if you want to lose fat, it just wants to go back to
the comfort, so don’t blame yourself - you just need to continue,
and it will adjust with time, but in the beginning it will be harder.

Ghrelin is a hormone that is produced and released mainly by the

stomach. It has numerous functions. It is called the 'hunger
hormone' because it stimulates appetite, increases food intake, and
promotes fat storage. Ghrelin levels increase after dieting, which
may explain why diet-induced weight loss can be difficult to
maintain. You may expect higher levels in people with obesity.
However, ghrelin levels are usually lower in people with higher
body weight compared with lean people because they dont go a
long time without food. So they are not feeling the same way as we
people that are trying to eat when we are actually hungry - Grehlin
is just the grow and hunger feeling you have when actually your
stomach is empty. “Grrrr”

How to Keep Hunger Hormones in Check:

• Avoid drastic calorie deficits; aim for a sustainable deficit.
• Consume enough protein and healthy fats to keep you feeling full
longer.
• Ensure proper sleep, as sleep deprivation increases ghrelin.
CHAPTER 8:
Insulin & Cortisol
When Losing Weight
YOU CAN'T OUT-DIET HORMONAL
CHAOS. IF INSULIN AND
CORTISOL AREN'T REGULATED,
THE CALORIE DEFICIT WON'T
MATTER.

WEIGHT LOSS ISN'T JUST MATH -

IT'S HORMONES, HORMONES AND
HORMONES
Cortisol and Insulin are the primary movers of metabolism
where energy intake (eating food) and stress are concerned.

Cortisol is a hormone often called the "stress hormone." It's

made from cholesterol in your adrenal glands, which sit on top
of your kidneys. Your body naturally releases cortisol at certain
times, like when you wake up, during exercise, or when you're
stressed.

When you're under stress, cortisol helps your body respond

quickly. One of its main jobs is to make sure you have enough
energy. To do that, it raises your blood sugar so your muscles
and brain have fuel to react, what is often called the “fight or
flight” response.

To keep blood sugar available for this, cortisol temporarily

blocks insulin, the hormone that normally helps move sugar
from your blood into your cells. In other words, cortisol keeps
the sugar in your blood so your body can use it right away.

Your body doesn’t know the difference between being chased by

a bear and you being stressed before an exam. Your brain sees it
as a threat, and cortisol kicks in to help you deal with it.

Cortisol doesn’t just help with stress - it also affects your

metabolism and body weight. When you're under constant
stress, your cortisol levels can stay high. This keeps your blood
sugar levels elevated and reduces how well insulin works. As a
result, your cells don’t get the energy (glucose) they need, even
though there’s plenty of sugar in your blood.
Because your cells feel starved, your body sends hunger signals
to your brain. You might feel the urge to eat more - even when
you’ve already eaten enough. Over time, this can lead to
overeating.

The excess sugar that isn’t used for energy gets stored as fat,
especially around your belly. That’s why chronic stress and high
cortisol levels are often linked to weight gain, particularly in the
belly area.

Read everything again to remember it, this is “How to be

Skinny and Healthy” School.

Believe it or not your hormones are making your food choices:

What you eat as a meal now affects the next one. What do I
mean: let's say you had oatmeal for breakfast with some fruit,
but within one hour you are again hungry and you will snack
before lunch/dinner. Why? Because foods like oatmeal spike
your insulin level, and when this insulin crashes and comes back
down to normal, you are going to be hungrier than ever. But if
you ate a high fiber breakfast or a protein one or a salty
breakfast - let's say eggs with some tomatoes, avocado, and feta
or chia pudding - then your blood sugar will stay stabilized for
hours. Things like fiber, protein, and healthy fats balance blood
sugar levels. That’s why always if I want to start my day with a
sweet breakfast that will spike my insulin, I take 2 Brazilian
nuts before that and it works perfectly.
Stress causes an increase in hunger but mostly cravings, so when
cortisol rises, you want carbs because carbs bring the stress
levels down - it brings cortisol down.

Our bodies aren't designed to cut out entire food groups for
long periods, especially carbohydrates. Carbs are the body's
main source of energy, and they help keep blood sugar and
stress hormones in balance.

On a strict, long-term KETO diet (which is very low in carbs),

your body has fewer glucose stores, especially in the liver.
Because glucose is limited, your body sees this as a form of
stress. In response, it increases cortisol levels to help maintain
energy by breaking down other tissues, like muscle, for fuel.

Chronically high cortisol can lead to problems like increased

appetite, sleep issues, and even weight gain over time, especially
around the belly.

That’s why I say - not restrictions, only balance and listening to

your body.

I have a Cortisol Lowering sound with tailored solfegio

frequency that you can listen to or meditate on for your cortisol
balance: LINK - and when you manage stress, cravings will slow
down.
Working Out & Hormones

HIIT- They produce cortisol, adrenaline, testosterone, and human

growth hormone.

Jogging, running, and power walking - Produce cortisol, adrenaline

Slow walking and yoga lowers cortisol - Burns calories without

stress.

Regular physical activity increases insulin sensitivity by boosting

the number of insulin receptors on cells, making it easier for
glucose to enter cells and be used for energy.

Exercise, especially aerobic, resistance training, and HIIT, helps

reduce blood sugar levels, improve muscle function, and decrease
fat, particularly abdominal fat, which contributes to insulin
resistance. Over time, consistent exercise can improve blood sugar
control and even reverse Type 2 diabetes in some cases.

Exercise is NOT the dominant way to regulate fat loss. Exercise and
food dont go hand in hand. For you to lose fat, you need to watch
your nutrition, control your portion sizes, and watch your blood
sugar and cortisol levels. Exercise IS important for building a
lasting metabolism that works for you by increasing lean tissue.
And of course for sculpting your body.
Sync With Your Cycle
Sync with
Your Cycle
Live in alignment with your menstrual cycle as
your hormones ebb and flow throughout the
different phases. Remember, these are
suggestions. Always listen to your body.

How Menstrual Cycles Affect Weight Loss:

Your cycle influences water retention, cravings, energy levels, and

metabolism. Understanding how your hormones fluctuate can help
you align your diet and exercise for better results.

Menstrual Phase (Days 1-5)

• Energy levels are low due to the shedding of the uterine lining.
• Water retention and bloating may make you feel heavier.
• Best for light activities like walking or low-intensity workouts.
• Focus on iron-rich foods (spinach, red meat, lentils) to replenish
blood loss.

Follicular Phase (Days 6-14)

• Estrogen rises, improving insulin sensitivity and muscle recovery.
• Ideal for high-intensity workouts, strength training, and calorie
deficits.
• Hunger is generally lower, making it easier to maintain a clean
diet.

• Tip: If you are in a caloric excess (eating MORE calories) during

estrogen dominance (follicular phase), you are more likely to burn
sugars (carbs) during exercise and burn more fat during rest, and
you are less likely to gain fat. And if you are eating LESS, you will
lose less muscle.
Ovulation (Day 14-16)
• Peak energy levels and libido due to a surge in estrogen and
luteinizing hormone (LH).
• Metabolism is at its highest, making this a great time for fat-
burning workouts.

Luteal Phase (Days 17-28)

• Progesterone dominates, leading to increased appetite, cravings,
and water retention.
• Body temperature rises slightly, increasing calorie burn, but
energy levels may dip.
• Prioritize strength training or low-impact workouts over intense
cardio to avoid stress on the body.
• Complex carbs (sweet potatoes, quinoa) and magnesium-rich
foods (dark chocolate, nuts) help with cravings and mood swings.
Luteal Phase (Days 17-28)
- Progesterone dominates, leading to increased appetite, cravings,
and water retention.
- Body temperature rises slightly, increasing calorie burn, but
energy levels may dip.
- Prioritize strength training or low-impact workouts over intense
cardio to avoid stress on the body.
- Complex carbs (sweet potatoes, quinoa) and magnesium-rich
foods (dark chocolate, nuts) help with cravings and mood swings.

Stage Movement Ideas

Menstrual Low intensity Yoga, Walking

Follicular Light Workout Walk, Pilates,

Swimming

Ovulatory High-intensity Strength Training,

Reformer Pilates

Luteal Light-weight training Mat Pilates,

Bodyweight workout

My Final Tips for Hormonal Balance During Weight Loss:

-Eat nutrient-dense foods to support hormonal health.
-Don’t overtrain, as excessive cardio increases cortisol.
-Prioritize sleep to regulate appetite hormones.
-Manage stress through meditation, frequencies, journaling, self-
talk, reading, or relaxing activities.
-Listen to your body and adjust based on your cycle and energy
levels. Dont overdo yourself.
 FOR THE PCOS GIRLS:
I know it's hard, but here is what you can do:

You need to reduce sugar and processed foods,

there is no other way, just satisfy your sweet
cravings with honey and fruits, and your chips-
salty craving with salted roasted nuts - trust me,
it works.

Throw away any vegetable oils. I want you to use

only olive oil.

Stay away from inflammatory foods like carbs.

You can eat the pasta and bread, just lower the
portions, it will pay off, eat them, but don't
overeat them.

Eat more cruciferous vegetables - they help with

detoxification and take out excess estrogen.

Dont stress and overdo yourself with

weightlifting, choose a soft lifestyle - walking,
pilates, home workouts. Romanticising your life
is the key to PCOS treatment.

Start paying attention to chemicals around you -

endocrine disruptors are chemicals that mimic
estrogen. They also dont let the hormones do
their job properly.
 BUILD A HORMONAL
Balancing PLate
VEGETABLES PROTEIN
Aim to fill half your plate or bowl with Dedicate a quarter or a palm-sized
veggies! This could be any form such as amount of your plate/bowl to protein.
raw, steamed, roasted, stir fried or sautéed.
Examples
Examples Chicken, fish, red meat, tofu,
Raw fresh salad vegetables, steamed legumes, 2 eggs or dairy
vegetables such as broccoli or cauliflower, products.
shredded cabbage, leafy greens, roasted
vegetables like sweet potato, zucchini
or pumpkin. Tip: For vegan/vegetarian diets,
remember not all plant proteins are
“complete”, meaning they don’t contain
Tip: Cruciferous vegetables are all essential amino acids. Combine your
great to include for hormone protein sources, such as legumes with
wholegrains, to ensure your body gets all
health as they support liver
the nutrients it needs to support
detoxification7. Some
hormone production and muscle
examples are cabbage, recovery.
broccoli, kale, cauliflower and
Brussels sprouts.

CARBS
FAT A quarter of your plate/bowl should be
A healthy fat source is important to include
made up of carbohydrates. Always try to
for nourishing our hormones.
aim for wholegrains/complex carbohydrates
Examples with a lower glycaemic index, or GI.
Avocado, salmon, sardines, extra virgin Examples
olive oil, nuts/seeds, avocado oil, egg Basmati or brown rice, spelt pasta or
yolk and dairy products such bread, wholegrain oats, quinoa,
as yoghurt and cheese. seeded bread, sourdough bread,
whole grain pasta, legumes or
buckwheat soba noodles.
Tip: Cholesterol (which comes
from fatty foods) is a building
block vital for the synthesis of
hormones such as oestrogen, Tip: Dietary fibre from whole
progesterone and testosterone. grains work to maintain bowel
Focus on consuming foods that regularity, liver detoxification
raise your HDL (good) cholesterol and support the gut microbiome
levels, while limiting those that —key players for supporting
increase LDL (bad) cholesterol. hormonal processes9.
PHASE 1: PHASE 2:
Menstruation (DAY 1-5) Follicular Phase (DAY 6-13)
Time to slow down and prioritise comfort: Your cycle’s ‘springtime’- welcome the surge
your body’s 'winter'. of energy!

Meals
Iron-rich foods: Grass-fed red meats, Meals
liver, turkey, beetroot.
Oestrogen-building foods: Pumpkin
B vitamins for energy: and flax seeds, pomegranate,
Black tahini, eggs, mushrooms, sprouted beans.
dark chocolate.
Inflammation fighters: Citrus,
Vitamin C boosters: Citrus, grapes, berries, broccoli,
kiwi, red capsicum. cauliflower, bok choy.

Warm meals over cold:

Soothing soups or stews. Healthy fats + proteins:
Avocado, olive oil,
Limit: Processed foods, grass-fed ghee, salmon.
stimulants, alcohol, refined
sugars.

Mindful Affirmation Mindful Affirmation

“ I honour my body’s call for rest

and reflection. Peace and “ I embrace growth and new
beginnings. I invite creativity
comfort fill me with every and strength, aligning my
breath I take.” actions with my potential.”

PHASE 3: PHASE 4:
Ovulation (DAY 14-21) Luteal Phase (DAY 21-28)

Hello ‘summer’ - expect a surge of vitality Prepare for the start of a new cycle this
and fertility. ‘autumn’, as energy levels taper.

Meals Meals
Eat for detoxification: Zinc + magnesium:
Brussels sprouts, kale, cabbage, Oysters, nuts, seeds, beans.
turnips, broccoli. Vitamin B6 boost: Salmon,
bananas, walnuts.
Light + wholesome:
Opt for quinoa, brown rice, Balanced energy:
cold-water fish. Sweet potatoes, legumes and
other low GI carbohydrates.

Regular meals: Hydration is key:

Maintain stable blood sugar with Up your water intake.
several smaller meals a day.

Mindful Affirmation Mindful Affirmation

“ I welcome the peak of my

vitality and embrace my “ I accept the calm before the
renewal. I allow the shifts in my
body’s powerful capabilities.” energy, finding strength in
stillness.”
 "Begratefulforyourcyclebut
don’tletitcontrolyou"
You are going to be bloated, you are going to hold water
and you may look bigger in the mirror, this should not
discourage you, it will pass in several days. But I want you
not to use the luteal and menstrual phase as an excuse to
eat sweets and fast food because you are too emotional,
this is not a skinny girl mindset! You are not a vending
machine so stop, vending your emotions! If you have the
craving eat 3 bites and put the fork down because every
bite counts. So if you eat wherever and as much as you
want during this period you are not going to see any
results because the luteal and menstrual phases are
basically half a month. And lastly, if you feel tired, don’t
work, sleep, relax but you need to get up and do your walk.
The body that you want is built through Discipline and
discipline is sexy!
FOLLOW
YOUR PLAN
Not Your Mood
 CHAPTER 9:
Get Your Sleep
The most underrated glow-up and weight loss tool: Sleep

She doesn’t stay up late scrolling. She goes to bed early - like it’s
sacred. Because it is.- If food is how you nourish your body, sleep is
how you restore it. And restoration is a luxury you must give
yourself.

Glow doesn’t come from skipping breakfast or overtraining.

It comes from deep rest. From a stable nervous system. From
balanced hormones that aren’t fighting to survive.

Here’s the truth:

When you don’t sleep, your cortisol rises.

That’s the stress hormone that tells your body to hold onto fat,
especially around your belly. Your body isn’t failing you. It’s
protecting you. Lack of sleep tells it: we’re in danger.

Sleep also affects your insulin. Just one night of poor sleep can make
you more insulin resistant the next day _ meaning you’ll store more
fat from the same food, and crave sugar and carbs to compensate
for the fatigue.

And let’s not forget ghrelin and leptin — your hunger and fullness
hormones. Sleep deprivation increases ghrelin (hunger) and
suppresses leptin (satiety). Translation: you’re not just tired, you’re
hungry… even if your body doesn’t need food.

You don’t need more willpower.

You need more sleep.
You cannot have a slim, amazing body if your sleeping habits are
not in order. You just cannot. We are in tune with the solar cycle,
and the body's physical restoration process starts around 22:00. It
doesn't matter if we like it or not; we're just wired that way. The
deepest and most regenerative sleep follows between 22:00 and 2:00
a.m. So if you go to bed at midnight or later, you're just missing out
on the all-important hours that the body uses to recover physically
and mentally. Your body, metabolism, and everything will not
function properly if you roll around in bed until 2:00.

During sleep is the only time we detoxify, so it doesn't matter if you

drink “detox juices” in the morning; nothing can beat a good sleep.

If you have poor sleeping habits, your weight loss will be much
slower, even if you are dieting and being in a deficit.

The Slavic Girl Rule:

She gets 7–9 hours.

She swaps the phone for a book.
She keeps her room cool and her soul warm.
She falls asleep before midnight (personally 22:30)
She treats sleep as skincare, as discipline, as walking
CHAPTER 10:
The last 5kg are
the hardest
The last 5-10kg are the hardest. I was in the same situation,
“why am I not losing weight - I am doing everything as I should
be doing, I'm in a calorie deficit, I don't eat so much processed
food, I workout, I walk...”

Imagine you did a diet a month ago, and it was working great,
and out of nowhere, it just stopped. The last kilograms are the
hardest, and our body holds onto those kilograms and fat for
safety reasons. Your body doesn't know that you want to be
slim; it's just survival mode. Less fat and kg to lose = slower
progress - our metabolism becomes more resistant to further
loss. It’s just biology.

Our body is smart. It protects itself from too much weight loss
when it senses low energy (calories) availability. That means:
You burn fewer calories at rest, Hunger hormones increase,
Stress hormones (like cortisol) go up, which can lead to water
retention or fat storage. That’s why we dont do extreme diets,
we change our lifestyle. Sometimes, the smartest fat loss
strategy is pulling back, not pushing harder. One step back, two
steps forward.

What you are going to do in this case is: Until now, you have
eaten in a calorie deficit, I would guess very low (1200-
1400kcal), and you walked a lot because you wanted to lose
weight fast.
Great, you lost a lot of weight. Now you need to get your body
out of this “safety mode”. If you have eaten 1300kcal a day, now
you need to eat at maintenance - let's say 1800kcal a day. This
way the body is going to see that there is more food coming and
it's not going to hold on to those last kilograms and fat. Dont
worry,y you will not gain weight, you are at maintenance level.
This is just a trick for your body to let you lose the last 5kg. You
will eat like this for 10- 15 days, and then you will slowly go back
to your calorie deficit. And you will see after this how easy it
will be to get rid of those last kilograms.

*If you experience the same problem after some time, try 2-3
days during the week to eat 200 - 300kcal more a day. Because
eating sometimes more calories can help your body to lose those
last kilograms you cannot lose. It will give up because your body
doesn't feel under attack anymore, and it's not stressed, your
body's cortisol levels drop.

When you do extreme diets, you get metabolic compensation =

you have increased hunger and cravings, fatigue, and you dont
perform so good and may even hold water.

When I did this, I had a small problem. I physically couldn't put

so much food into my stomach to reach my maintenance calorie
intake. I just don't like feeling heavy and overeating. It was hard
for me. So if you are in this situation, don't pressure and stuff
yourself. I just added 200- 300kcal more for my body to feel this
safe through roasted and salted almonds. It's like eating healthy
chips and easily adding those 200- 300kcal.
 THE GOAL:
Reduce cortisol, restore
metabolic flexibility, and
signal safety to the body
 CHAPTER 11:
HOW TO BOOST
your metabolism
When you begin to lose weight, your body senses a calorie deficit.
Yes, this is necessary for fat loss, but the body doesn’t interpret it as
a glow-up - it interprets it as stress.
Metabolism is tightly linked to survival. So when our food intake is
less, our body naturally responds by slowing down non-essential
functions: reproductive hormones decline, thyroid output may
decrease, and the calories that are burned at rest - those things
become slower and lower to conserve fuel.

More on this I will talk about in the chapter:

The last 5kg are the hardest

This is called adaptive thermogenesis — your metabolism adapting

to less energy by becoming more efficient at storing (like fat
storing). You might feel colder, more tired, hungrier, and more
sensitive to stress. That’s not failure. That’s biology. You are not
doing anything wrong, it's how we are made.

To prevent this, weight loss must be gentle, supportive, and smart:

• Don’t under- eat. I understand that you want fast weight loss
(1200kcal a day), but you need to go there gradually, not right away.
Now I eat 1200- 1300 kcal a day, but I have gone there gradually,
step by step.

• Dont cut out food groups - Nourish with protein, fiber, and
healthy fats.

• Don’t overtrain — walk daily, move gently, and support muscles

with resistance and bodyweight workouts.

• Don’t restrict to extremes — prioritize metabolic safety over

speed.
The metabolism is a stress barometer - it's not how many calories
you burn - it all depends on your hormones.

The command centre of the metabolism is called HPA AXIS, and it

routes information to the ovaries, thyroid, and adrenals via
hormones.

There is a lot of communication going around in your body all the

time, and all of this makes up your metabolism.

When you do extreme diets, you get metabolic compensation = you

have increased hunger and cravings, fatigue, and you don’t perform
so good and may even hold water.

So, imagine when you are tired, you are constantly craving sweets,
you are moody, and it feels like nothing is happening like it should
(you are not losing weight even when you are being good) - it all
comes from your metabolism.

If you have a very stressful life, you are constantly working out and
overdoing your body and mind - this will affect your metabolism.
Losing weight is not about overdoing yourself - it’s about being
calm and in tune with your mind and body.

Your body does not care about your body goals - remember it - it
wants to survive and balance out whether or not it can nourish and
grow a baby, this is how we as women are built

If you try to push on your metabolism, it will push back

You need to ask yourself those questions:
• What are your sleeping habits? Poor Sleeping habits = poor
metabolism

• How are you moving? You need to move, metabolism loves

walking.

• What are you eating and drinking? Processed foods and sodas?
NO, PLEASE! - Sodas are the worst thing you can do to yourself -
only sugar and empty calories.
 A GOOD METABOLISM
is built with consistency,
not chaos.
 CHAPTER 12:
HOW TO CONTROL
Yourself in Restaurants
& Vacations
How to Stay Slim on Vacation and in Restaurants (And Still Enjoy
Every Moment):

The Slavic Girl glow-up doesn’t pause when you travel—it adapts.

You don’t need to obsess. You need to stay aware. You don’t need to
say no to everything - you just need to say yes to what truly aligns
with the way you want to feel in your body.

Because a glow-up is not about punishment. It’s about remembering

who you are- even when the buffet is unlimited and the pastries
look like art.

The fear of missing out is a trick.

FOMO says, “If I don’t eat this entire dessert, I’ll regret it.”
But the truth is, the only thing you’ll regret is feeling heavy,
inflamed, or out of control.

Freedom isn’t eating everything. It’s knowing you could have it, and
still choosing elegance over excess.

Slavic Girl Rules:

• Split the dessert. The first three bites bring the most joy. After
that, it’s just habit. Share the pleasure, not the overload.

• Stick to one indulgence. If you’re having pasta, skip the bread. If

you’re sipping wine, go light on the main. Choose - don’t stack.

• Eat with elegance. Slow chewing, deep breathing, and take breaks.
This isn’t a race, eat with grace. It’s a ritual.
• Walk before and after. 15 minutes post-meal is enough to regulate
blood sugar and clear your mind.

• Hydrate smart. Electrolytes, lemon water, and herbal tea. Most

bloat comes from dehydration or sodium imbalance - not carbs.

• Protect your mornings. Start your day with protein, fiber, and
calmness. Don’t let vacation chaos steal your grounding.

• Pack your non-negotiables. Your magnesium, collagen, fiber

powder (psyllium husk), this is self-care, not extra.

You don’t have to skip the tiramisu. But you also don’t have to
finish it. You can taste joy without abandoning your structure. The
more you align with your glow-up identity, the less tempted you’ll
be to “start over Monday.”

What changes your body isn’t willpower.

It’s a ritual. It’s choosing how you want to feel tomorrow.

And letting that version of you lead today.

You are not missing out by staying intentional.

You’re gaining radiance, peace, and power.
You’re not here to binge. You’re here to glow.
 CHAPTER 13:
the recipes

EAT RIGHT - BE LIGHT

Eat Clean - Stay Lean
THE Breakfast
RECIPES | BREAKFAST

SignatureScrambledPancake
1 serving / 10 minutes

INGREDIENTS DIRECTIONS

200g Skyr Combine all ingredients in a bowl, mix, and

1 egg place them in the pan like a big pancake,
1tsp. Baking Powder cook with a little bit of olive oil. When done
50g Flour by choice on both parts, break the pancake and cook it
for 2-3 more minutes.

NOTES
I love to top it with berries and/or bananas
and honey.

Video of the recipe: Click here

RECIPES | BREAKFAST

CollagenDrink
1 serving / 2 minutes

INGREDIENTS DIRECTIONS

Tea Sometimes if I am not hungry I love to start

Coffee my day with 20g of collagen powder. I put it
Matcha in my matcha or tea, it doesn't have taste or
20g Collagen = 20g Protein consistency, it just helps me consume the
protein i need in the mornings to keep my
hormones healthy.

NOTES
Here is the one i use: Click here
RECIPES | BREAKFAST

HighProteinSkyrBowl
1 serving / 5 minutes

INGREDIENTS DIRECTIONS

200g Skyr = 20g Protein Place skyr in a bowl and top with your
Fruits by choice favorite fruits, chia, flaxseed (by choice) and
Honey with honey.

NOTES
I really love Skyr, it's high in protein, very
low in fat, and still contains probitoics.
RECIPES | BREAKFAST

HighFiber-ChiaPudding
1 serving / 5 minutes

INGREDIENTS DIRECTIONS

100g Almond Milk Mix everything together and place in the

1 tsp. honey fridge for 1 hour or overnight.
20-25g of chia seeds
Cut and put fresh fruits on top and enjoy!

Ingredient Spotlight - Chia

Chia seeds are rich in omega-3 fatty acids, known to
reduce inflammation and support gut health with
their high fibre content. Observational studies have
shown the potential of omega-3 fatty acid supplement
use in reducing menstrual discomfort and PMS
symptoms.
RECIPES | BREAKFAST

CousCouswithFeta
1 serving / 10 minutes

INGREDIENTS DIRECTIONS

70g CousCous Cook the couscous as you cook pasta, there

30g Feta need to be directions on the package. While
3g Butter hot put 3g of butter, and a pinch of salt and
Salt mix. Scramble the feta and mix it with the
couscous. Enjoy your new favorite meal!

NOTES
I use low-fat protein feta.
This is one of my favorite breakfasts that I
am taking with me from my home country
and for sure I'm passing to my kids. I grew
up with it.
RECIPES | BREAKFAST

CottageCheeseBagels
1 serving / 40 minutes

INGREDIENTS DIRECTIONS

250g Cottage Cheese Put your oven on 180 degrees. Mix the flour,
1 cup flour by choice cottage cheese, and pinch of salt in a bowl.
1,5tsp Baking Powder If the dough is too dry, just add a little bit
1 egg of warm water. Knead the dough until even,
Salt shape it as a ball, and divide it into 4 pieces
of bagels. In a bowl mix the egg with 1tsp of
Topping: sesame, salt, by choice water and brush it on the bagels. Add your
topping. Bake in the oven for 25-30min until
golden. Eat with avocado, cream cheese or
whatever you like.
RECIPES | BREAKFAST

OvernightOatChiaJamParfaits
1 serving / 10 minutes

INGREDIENTS DIRECTIONS

1 cup (40g) rolled oats Combine all of the ingredients for the
1 tsp chia seeds overnight oats in a mixing bowl. Whisk until
1 tsp hemp seeds smooth and there are no lumps. Place in the
1/2 tsp cinnamon fridge to set. To make the raspberry chia
1 cup milk of choice jam, combine all of the ingredients in a
small saucepan over low heat. Stir to
combine whilst also smashing the
FOR THE CHIA JAM raspberries. Cook gently for 2 minutes before
removing from the heat and allowing the
90g frozen raspberries chia seeds to absorb the liquid and create a
1 tsp chia seeds jam. Once the chia jam has cooled, layer the
1 tsp honey oat mix with the chia jam and
transfer to the fridge to set.

Note: if your oat mix is looking a little thick

you can loosen it with some extra milk or
water. Serve topped with some fruits by
choice, if desired.
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

Mish-MashTopenica
2 serving / 25 minutes

INGREDIENTS DIRECTIONS

250/300g Red Pepper The first step in the mish-mash recipe is to

100g Feta prepare the vegetables. Wash the peppers, remove
500g Tomatoes the seeds, and cut them into large pieces. Peel the
2-4 Eggs by choice tomatoes and cut them into big pieces.
1tbs Olive Oil
In a saucepan or deep pan, heat the oil and add
Salt, Pepper the chopped peppers. Fry them, stirring
constantly, until they soften. Once the peppers
are softened, add the tomatoes and let the
mixture simmer over low heat until the water in
the tomatoes boils away.

Then add the beaten eggs and the crumbled feta,

and in case the cheese is not salty enough you
can add salt. The stew should boil for a few more
minutes, stirring it occasionally.
RECIPES | BREAKFAST

Frittata
4 serving / 30 minutes

INGREDIENTS DIRECTIONS

8 eggs Preheat the oven to 180°C. Line a baking

2 handfuls of baby spinach dish with baking paper. In a large bowl,
1/4 cup chopped basil leaves whisk the eggs. Season with salt and
1/4 cup olives pepper. Spread the baby spinach, basil,
Feta crumbled and half of the olives across the base of
Cherry Tomatoes the lined dish.

Salt, Pepper, Chili flakes Pour over the egg mix. Sprinkle the
remaining olives and crumbled feta on top
and season with chili flakes. Bake in the
preheated oven for 20-25 minutes or until
cooked through. To check if the frittata is
cooked, insert a skewer. If it comes out
clean, the frittata is ready. Allow to cool
and slice into 4 pieces. Keep stored in the
fridge for 2-3 days.
RECIPES | BREAKFAST

CottageCheeseTunaWrap
1 serving / 10 minutes

INGREDIENTS DIRECTIONS

1 Sourdough or Whole Grain Wrap Place the lettuce leaves on the tortilla
100g Cottage Cheese wrap followed by the cottage cheese.
1 Cherry Tomato Spread the tuna evenly and place the
1/4 Cucumber remaining vegetables.
2 Lettuce Leaves
50g Canned Tuna Fish NOTES
Pinch Salt, Pepper & Basil
Sometimes I like to add 1 or 2 pickles
for more flavor. If you want more
taste, add sauce by choice but
remember to be very little amount.
Sauces count!
RECIPES | BREAKFAST

SignatureGreenSmoothie
1 serving / 10 minutes

INGREDIENTS DIRECTIONS

1 Banana Combine all of the ingredients in a

2 Hands baby spinach blender. Blend until smooth. Pour
1 Cup coconut water into a serving glass.
¼ Avocado
20g Collagen
NOTES

High-fiber smoothie bursting with

fresh green, natural sweetness from
banana and coconut water, plus a
deliciously creamy texture from
avocado. This antioxidant-rich
breakfast or snack will leave you
glowing with nourishment.
RECIPES | BREAKFAST

SugarFreeBrownieBalls
10 balls / 10 minutes

INGREDIENTS DIRECTIONS

100g Dates Combine all of the ingredients in a

10g Honey blender. Blend until a hummus
10g Cocoa texture. Form into balls.
20g Almond Butter
40g Flour by choice (I use almond) Melt the chocolate and coat the balls
in it. Leave in the freezer for 1hr and
Cinnamon keep there
Pinch of salt

Coating: 20g Dark chocolate

THE Lunch /Dinner
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

ChickpeasStew
4 serving / 40 minutes

INGREDIENTS DIRECTIONS

2 cups chickpeas Wash the chickpeas. Then drain the water, pour
1 garlic water again so that it covers them by 3-4 fingers and
2 onions cook for about 90-120 minutes, until they are
3 carrots completely cooked.
1kg tomatoes
1/2 cups olive oil Peel the carrots and cut them into rings. Peel the
1 tsp. red pepper onion, chop it finely. Peel the garlic cloves as well. In
1 tsp. turmeric a deep frying pan or saucepan, heat the required
amount of oil and add the onion. While stirring
TIP: constantly, add the carrots and garlic, then the
Pare with rice turmeric, ginger and red pepper and mix well with a
wooden spoon. Add the cooked and drained chickpeas.
Add 1 teaspoon of salt and the tomatoes, which you
have previously washed, drained and cut into large
pieces and let the chickpea stew simmer on low heat
for about 10-15 minutes.
RECIPES | BREAKFAST

NourishingSalmonBowl
1 serving / 30 minutes

INGREDIENTS DIRECTIONS

1 salmon fillet, cubed Slice the salmon into cubes and place in a bowl. Whisk
1 tbsp honey together the honey, soy sauce, teriyaki sauce, chili flakes,
salt and pepper. Pour over the salmon and toss to coat.
1 tsp chilli flakes Leave to marinate for a minimum of 10 minutes. Heat the
1 tsp soy sauce olive oil in a non-stick frying pan while the salmon is
1 tsp teriyaki sauce marinating. Add the garlic and cook for 2-3 minutes. Add
1 tbsp olive oil the broccoli to the pan, season with salt, and stir to coat.
1 garlic cloves, sliced Add 2 tbsp water and cover with a lid. Steam the broccoli
1 head of broccoli with the lid on for 3-4 minutes or until just cooked. Remove
from the heat and squeeze the lemon juice over the top.
1/2 lemon, juiced Place the salmon pieces in the oven at 200°C for 15 minutes.
100/140g Brown Rice Alternatively, you can cook the salmon pieces in a frying
Salt, Pepper pan over medium heat until cooked to your liking.

OPTIONAL: Whilst the salmon is cooking, pour the leftover marinade

into the frypan and simmer gently until just thickened. To
cucumber and avocado assemble your bowl, fill the base with the rice, and add the
cooked broccoli, sliced cucumber, and avocado (if you wish).
Top with the salmon and the extra marinade over the top.
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

Anti-InflammatoryVeggieSoup
4 serving / 40 minutes

INGREDIENTS DIRECTIONS

2 carrots Heat the pot and place the cut and

1/2 celeriac (celery root) peeled vegetables with a little bit of
2/3 potatoes olive oil. Stir for 2-5 minutes.
1 onion Meanwhile boil water and place it in
1 bell pepper the pot with the vegetable broth.
1 vegetable broth Cook until soft
Salt
Pepper NOTES

If you want to make it cream soup.

You can add vegetables to Just pour away half of the water
your liking too - cauliflower, from the pot and press the
lentils, broccoli, beans etc vegetables. You can mix the soup in
a mixer too and add a little milk.
RECIPES | BREAKFAST

Chicken,Rice&Broccoli
1 serving / 30 minutes

INGREDIENTS DIRECTIONS

50/100g Chicken Breast Season the chicken with a pinch of

250g Broccoli olive oil, salt, pepper, garlic powder,
100g Rice (by choice) red pepper, and chili flakes. Cook it
1tsp Olive Oil at 200 degrees for 15/20 min.
Steam the broccoli and rice. You can
Salt, Pepper, Red pepper, Garlic add some soy sauce to the rice, salt
Powder, Chilli Flakes and pepper.

NOTES

Yes, sometimes we need those meals.

And I have learned to love them:
Balance your plate, control your fate!
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

LentilStew
8 serving / 90 minutes

INGREDIENTS DIRECTIONS

1 tea cup Lentils Prepare the lentils. Clean them, if there is any dirt, wash
1 Carrot them and soak them in cold water for about an hour.
1 Onion Most housewives soak only the beans before processing,
1 Tomato but if you do this with the lentils as well, then they will
8 cloves garlic cook faster and will not cause discomfort in the stomach.
The lentils are boiled without salt, because if you add
Salt, Pepper, Red salt at the beginning, it will slow down the cooking and
pepper the lentils may even remain crunchy. Boil the lentils in 2
teacups of water (depending on how thick you want the
stew to be) until they are half-cooked, which means
about 20-30 minutes.

In about half a teaspoon of olive oil, fry the finely

chopped vegetables (excluding the garlic and tomatoes)
until softened, then add a teaspoon of red pepper. Then
add this mixture to the lentils, add the garlic, tomato,
and salt to taste, stir well, and let it simmer until the
lentils are fully cooked.
RECIPES | BREAKFAST

SalmonPlate
1 serving / 40 minutes

INGREDIENTS DIRECTIONS

100g Salmon Season the salmon with a pinch of

1 Big Potato olive oil, salt, pepper, garlic powder,
1g Butter red pepper, and chili flakes. Cook the
1tsp Olive Oil salmon at 200 degrees for 25/30 min.
Veggies by choise Peel and boil the potato until soft,
smash it, and add salt and pepper,
Salt, Pepper, Red pepper, Garlic and 1g of butter. Steam side veggies.
Powder, Chilli Flakes
NOTES

I love to eat salmon with different

sides: rice, mashed potatoes, green
beans, asparagus, broccoli,
cauliflower, and mushrooms. So the
side things are by choice, just
remember to have your veggies.
RECIPES | BREAKFAST

OnePanMediterraneanChicken
3 serving / 45 minutes

INGREDIENTS DIRECTIONS

500g chicken breast Preheat the oven to 180C. Place the chicken
2 tsp olive oil in a bowl. Drizzle 1 tsp olive oil on top,
followed by the garlic, paprika, oregano, and
2 garlic cloves chili flakes. Season with sea salt and black
1 tsp sweet paprika pepper. Add the honey on top and toss again.
1/2 tsp dried oregano Spread the cherry tomatoes, capsicum,
1/2 tsp chilli flakes zucchini, red onion, and chickpeas onto a large
2 tsp honey baking tray. Drizzle over the remaining olive
200g cherry tomatoes oil and season with sea salt and black pepper.
Use your hands to toss everything together.
1 yellow pepper, sliced into strips Add the chicken to the tray. Bake in the
1 zucchini, in small cubes preheated oven for 30 minutes or until the
1 red onion, sliced into chunks chicken is cooked through. Whilst the chicken
400g tin chickpeas, rinsed and drained is cooking, make your yogurt. Combine all of
the ingredients in a small bowl. Season to
taste with sea salt and black pepper.
FOR THE HERBED YOGHURT
Once the chicken is cooked through, divide
150g Greek yogurt between serving bowls and top with the
1 tbsp chopped dill herbed yogurt. If you live alone you can save
1 tbsp chopped parsley the meal in the fridge for the next days (meal
1/2 lemon, zested & juiced prep).
Sea salt & black pepper
 RECIPES | BREAKFAST

SweetPotato,ChickpeaCurry
1 serving / 30 minutes

INGREDIENTS DIRECTIONS

1/2 sweet potato, diced Preheat the oven to 180°C. Line a baking tray
1 tsp olive oil with baking paper. Spread the sweet potato
chunks across the baking tray and drizzle with
150ml coconut milk olive oil. Season with sea salt. Bake for 25-30
1 tbsp tomato paste minutes or until golden and cooked through. In a
1 tsp butter mixing bowl, whisk together the coconut milk,
1 cloves garlic, minced tomato paste, and butter. Set aside. Cook in a
1/2 coriander finely chopped saucepan over a medium-high heat for 2-3
1 tsp curry powder minutes. Add the minced garlic and coriander
and sauté for 2-3 minutes. Add the curry powder
1/3 cup vegetable stock and cook whilst stirring for an additional minute.
100g tin chickpeas, rinsed, drained Next, add the vegetable stock. Bring to a boil,
1/2 cup baby spinach then reduce the heat and simmer for 5 minutes.
Add in the chickpeas and baby spinach, and
continue to cook until the spinach is wilted. Stir
through the cooked sweet potato. Season to taste
Ingredient Spotlight with sea salt and black pepper. Serve with cooked
SWEET POTATO
Brown rice and sprinkles chilli flakes on top.
Sweet potatoes are rich in fibre, stabilising blood
sugar and nourishing gut health. They're high in
vitamin A and B6—key nutrients for a healthy cycle
and steady energy.
RECIPES | BREAKFAST

MyFavouriteSalat
2 serving / 15 minutes

INGREDIENTS DIRECTIONS

1 cups Beets, red Shred all the ingredients and place into a big
1 cups Carrots bowl, season with salt, pepper, olive oil, and
lemon juice. Mix very well and enjoy!
1 tsp Chives, fresh
1/2 tsp Coriander, ground NOTE
1 tsp Flat-leaf parsley, fresh I love to add some crumbled feta on top, I am
Half Lemon, Juiced sure you are going to love it.
1tsp Olive oil
Eat as a side dish or as a main dish, sometimes
only a salad is enough. You don't need to eat all
Salt, pepper the fruit groups every meal!
RECIPES | BREAKFAST

MyMoms’BelovedLentilStew
2 serving / 50 minutes

INGREDIENTS DIRECTIONS

1 tsp olive oil Heat the oil in a saucepan over a medium heat.
1 tsp cumin seeds Add the cumin seeds and cook for a few seconds
before adding the onion. Cook, stirring
1 tsp curry occasionally, for 8-10 minutes until golden.
1 onion, finely sliced
2 cloves garlic, finely sliced Chuck the garlic and ginger into the pan and mix
1 inch ginger, finely sliced well. Cook, stirring continuously, for 30 seconds
1 tsp turmeric until fragrant. Put the turmeric, chili powder,
1 tsp chilli powder lentils, tomatoes, coconut milk, and a good pinch
of salt into the pan. Pour in 150ml of just boiled
100g red lentils water and mix well. Bring to a boil, cover, reduce
200g tin chopped tomatoes the heat to low and cook, stirring occasionally,
200g tin coconut milk for 25-30 minutes or until the lentils are tender.
If it looks a little dry, add another 50-100ml of
water and mix well. To finish, add the lime juice
and coriander to the dish. Mix well. Check the
seasoning, adding more salt to taste, and serve
immediately with rice or alone.
RECIPES | BREAKFAST

MeatBalls
2/3 serving / 30 minutes

INGREDIENTS DIRECTIONS

600g Grass Fed Lean Ground Preheat the oven to 200 degrees. Mix all the
Beaf ingredients for the meatballs in a bowl and
1 egg mix very well. Shape the balls and place
40g Flour them on a baking sheet. Cook for 20min.
10g Parmesan
1 Onion In a pan on medium heat place the cream
Parsley (optional) ingredients and cook until thickened, check if
it needs more salt.
Salt, Pepper, Onion Powder
Place the balls in the saucepan and cook 2-3
minutes more. Eat with rice or mashed
FOR THE SAUCE potatoes on the side.

½ Vegetable broth
10g Butter
3tbsp Cooking Cream, Low fat
RECIPES | BREAKFAST

TomatoSauceMeatBalls
2/3 serving / 30 minutes

INGREDIENTS DIRECTIONS

600g Grass Fed Lean Ground Preheat the oven to 200 degrees. Mix all the
Beef ingredients for the meatballs in a bowl and
1 egg mix very well. Shape the balls and place
40g Flour them on a baking sheet. Cook for 20min.
10g Parmesan
1 Onion In a pan on medium heat, place the tomato
Salt, Pepper, Onion Powder, Red sauce for 5 minutes, and then add Basil, Salt,
Pepper, Onion Powder, Red Pepper, and
Pepper, Chilli Flakes
Chilli Flakes. Stir. Get the cooked meatballs
and put them in the sauce. Let the sauce
absorb the flavour from the balls for 5
FOR THE SAUCE minutes.

Basil Eat with rice or mashed potatoes on the side.

Just Clean Boring Tomato I love to cook bulgur: Place a bit of water
Sauce, The herbs are the key and cook the bulgur with a closed lid to
here steam for 10 minutes. I add a bit of salt and
vegetable broth to the water.
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

High-ProteinColdSoup-Tarator
5 serving / 15 minutes

INGREDIENTS DIRECTIONS

400g Greek Yogurt Grate the cucumbers. Pour the yogurt into a bowl.
400ml Water Pour off the water in the same bowl, add the
1-2 Cucumbers cucumber. Season with garlic powder, chopped
2tsp Garlic Powder fresh dill, olive oil, salt, and pepper to taste. Stir
1/2 dill and serve.
1-2 tsp olive oil
*Make sure you stir well and hard so there are no
Salt, Pepper balls left from the yogurt.
RECIPES | BREAKFAST

EeasyOnePanChickenMeal
1 serving / 30 minutes

INGREDIENTS DIRECTIONS

100g chicken breast In a bowl, combine the broth, soy sauce, and
1 garlic honey. Add the garlic, salt and pepper. Whisk
until combined and set the sauce aside. Thickly
250g Broccoli slice the mushrooms and the onion into strips.
Mushrooms (as much as you wish) Cut the chicken breast into bite-sized pieces.
1/2 Onion, small Season the chicken lightly with black pepper and
1/3 cup Chicken/Vegetable broth salt (and garlic powder if you have). Heat the
1 tbsp Soy sauce pan with olive oil and add the chicken in a single
1tsp Olive oil layer and let it sear undisturbed for 1 minute.
Stir and continue to stir-fry for about 5 minutes
1/2 tsp Honey until the chicken is fully cooked and golden.
Transfer the cooked chicken to a plate and set it
Pepper, Salt aside. In the same pan add the sliced onions,
mushrooms, and broccoli. Stir constantly and
cook until the vegetables are tender. Reduce the
heat to medium-low. Add the sauce to the pan.
Simmer for 3 to 4 minutes, stirring frequently,
until the sauce thickens and the flavors meld.
Return the cooked chicken to the pan and stir for
another 30 seconds until warmed through. Taste
and adjust the seasoning with more soy sauce if
needed.
RECIPES | BREAKFAST

CottageZucchiniFritters
10 serving / 30 minutes

INGREDIENTS DIRECTIONS

300g Zucchini, grated Grate the zucchini and squeeze the sauce in a
2 Egg Yolks cotton towel. I like to put them at 180
55g Flour degrees for 5 minutes in the oven so I can dry
100/120g Cottage Cheese them more. In a bowl, combine all the
2 Skillet Garlic, grated ingredients, and mix very well. Heat the pan
Pepper, Salt, Garlic Powder on medium heat with a bit of olive oil and
shape the fritters like pancakes, cook on both
sides until golden brown. (if you feel that
they are not thick enough and need more
FOR THE TZATZIKI flour, add)
200g High Protein, Low-fat Tzatziki: Grate the cucumber and squeeze
Greek Yogurt out the water again. In a small bowl mix well
½ Cucumber everything and try if the tzatziki needs more
2 Skillet Garlic salt or garlic.
Pinch parsley
Salt, Pepper
1tsp Olive oil
RECIPES | BREAKFAST

LettuceSaladwithBoiledEggs
1 serving / 15 minutes

INGREDIENTS DIRECTIONS

2 Eggs Wash and cut the amount of lettuce

Lettuce and arugula you want to add. Boil
1/4 Cucumber the eggs for 10 minutes and cut them
4 Cherry Tomatoes into quarters. Add the feta, tomatoes
50g Feta cucumber, peeled avocado, and olive
1tsp Olive Oil oil, and season with salt and pepper.
1/4 Avocado
Salt, Pepper NOTES

If you seek more protein you can add

half grilled chicken breast or cooked
on the pan / oven with little olive oil
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

ChushkiBurek(slimedition)
Calories: 220kcal per pepper

INGREDIENTS DIRECTIONS

Roasted red bell peppers Mix the feta, yogurt, and seasoning into a creamy
50g low-fat feta filling. Stuff it into roasted peppers and bake for
15-20 mins at 180 degrees.
1tbsp of Greek Yogurt
Fresh parsley
Garlic powder, black pepper
RECIPES | BREAKFAST

ZucchiniLasagna
8 servings, Calories: 380, Protein: 32g, Carbs: 10g, Fiber: 3g, Fat: 24g

INGREDIENTS DIRECTIONS

2 Large zucchini, tiny sliced Preheat oven to 190°C. Slice zucchinis thinly
lengthwise lengthwise and lay on paper towels to absorb
moisture. Heat olive oil in a pan over medium
400g Ground beef (lean) heat. Cook the chopped onion and garlic until
2 cups light mozzarella cheese, softened. Add ground beef, season with salt and
shredded pepper, and cook until browned. Drain excess fat.
1 cup tomato sauce
1/2 cup grated Parmesan cheese In a baking dish, layer the tomato sauce,
1 medium onion, chopped zucchini slices, cooked beef, mozzarella
cheese, and more tomato sauce. Repeat layers,
2 cloves garlic, minced finishing with zucchini and mozzarella on top.
1 tbs olive oil
Sprinkle Parmesan cheese on top and bake for
Salt and pepper to taste 30-35 minutes until cheese is melted and bubbly.

Let cool for a few minutes, garnish with

fresh basil leaves if desired, and serve.
 RECIPES | BREAKFAST

Pumpkin&LentilSoup
4 serving / 30 minutes

INGREDIENTS DIRECTIONS

2 tbsp extra virgin olive oil Heat the olive oil in a large saucepan or
1 brown onion, diced crockpot over medium heat. Add the onion
and garlic cloves and sauté for 4-5 minutes or
2 cloves garlic, sliced until the onion has softened. Add the
1/4 (750g) kent/jap pumpkin, pumpkin, red split lentils, and vegetable stock.
skin removed & chopped into Season with black pepper. Bring to a boil and
chunks then reduce the heat to a simmer. Simmer for
1 cup red split lentils, rinsed 20 minutes or until the pumpkin is cooked
1 cube Vegetable broth through and soft. Remove from the heat and
blend using a stick blender. You can also
blend the soup in a food processor once cooled.

Ingredient Spotlight

RED SPLIT LENTILS

As a budget-friendly protein powerhouse, red split
lentils are rich in non-haem iron which is key for
replenishing stores lost during menstruation. Paired
with vitamin C-rich pumpkin, this combination
enhances iron absorption. Lentils also contribute to
long-lasting energy and digestive health thanks to
their high fibre content.
RECIPES | BREAKFAST

RainbowBowl
1 serving / 15 minutes

INGREDIENTS DIRECTIONS

100g salmon, skin off I love this salad for hormone health particularly
100g cooked brown rice during the late luteal phase of your cycle, when
you might be experiencing PMS symptoms.
Hand of baby spinach, shredded Why? Because it contains a great source of
5 cherry tomatoes, halved omega-3 fatty acids, antioxidant-rich vegetables,
60g beetroot, sliced, I used pre- is packed with fiber, and contains key minerals
cooked beetroot like magnesium and zinc.
Handful of chopped parsley
1 tsp pumpkin seeds, toasted Preheat the oven to 180C. Line a small baking
tray with baking paper. Place the salmon onto
25g feta cheese, crumbled the tray and season with sea salt and black
optional 1/8 red onion, finely sliced pepper. Bake in the preheated oven for 12-14
minutes or until cooked to your liking. To make
the dressing, combine all of the ingredients in a
small bowl or jar. Whisk or shake to combine.
Once the salmon is cooked, remove from the oven
and flake into small pieces. To assemble your
salad, combine all of the ingredients in a large
serving bowl. Pour the dressing over the top.
Toss to combine and serve.
RECIPES | BREAKFAST

EggplantLasagna
8 servings, Calories: 290, Protein: 26g, Carbs: 20g, Fiber: 8g, Fat: 12g

INGREDIENTS DIRECTIONS

2 Large eggplants, sliced lengthwise Preheat oven to 190°C. Slice eggplants thinly
400g ground turkey or lean ground lengthwise and lay on paper towels to absorb
moisture. Heat olive oil in a pan over medium
beef heat. Cook the chopped onion and garlic until
1 cup low-fat ricotta cheese softened. Add ground beef, season with salt and
2 cups tomato sauce pepper, and cook until browned. Drain excess fat.
1 cup cherry tomatoes, halved
1 cup light mozzarella cheese, In a baking dish, layer marinara sauce,
shredded eggplant slices, cooked meat, ricotta, cherry
tomatoes, and mozzarella cheese. Repeat
1 medium onion, chopped layers, finishing with eggplant and mozzarella
3 cloves garlic, minced on top.
1 tbsp olive oil
Bake for 30-35 minutes until cheese is melted
Salt and pepper to taste and bubbly.

Let cool for a few minutes, garnish with

fresh basil leaves if desired, and serve.
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

SlavicLeanMeatballSoup
30 min, Calories: 180kcal per bowl

INGREDIENTS DIRECTIONS

150g Ground turkey or chicken Mix the meat with egg white, rice, salt, and
1 egg white pepper, and form mini balls. Boil the cut veggies
in water with veggie broth or clean water then
1tbsp Rice or Quinoa drop the meatballs in. Shimmer for 20 min. Add
Carrot fresh herbs when serving
Celery
Parsley
Onion
Potato

Salt, Pepper, Paprika

RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

BuckwheatwSpinach&Egg
1 servings / 15min | Calories: 250kcal

INGREDIENTS DIRECTIONS

⅓ cups cooked buckwheat Saute garlic and spinach until cooked. Top the
1 egg - boiled cooked buckwheat with spinach, egg and feta.
Handful Spinach
Garlic, Salt and pepper to taste

Optional: sprinkle of feta

RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

ShopskaSalad
Calories: 150kcal

INGREDIENTS DIRECTIONS

1 tomato, cut into cubes Cut the tomato, cucumber, and parsley - place in
40g Light Feta or Sirene a bowl and sprinkle salt and olive oil (1 tsp). Mix
and add the crumbled feta and enjoy.
Fresh Parsley
½ Sliced cucumber
Optional: Drizzle with olive oil
Salt for taste
RECIPES | BREAKFAST TRADITIONAL STEW THAT WE EAT IN MY SLAVIC COUNTRY

VeggieStew-SlimVersion
5 servings / 50 min - Calories: 140kcal per bowl

INGREDIENTS DIRECTIONS

400 g peas The first step in the stew recipe is to prepare the
1 onion vegetables. Peel and chop the onion and carrot
into small pieces, then pour the chopped
1 carrot vegetables into the pan with hot olive oil. Sauté
2 tbsp. flour the vegetables for about 5 minutes. Add the
1 tomato flour, stirring constantly and very gently to avoid
1/2 bunch dill lumps.

Salt, Pepper, Red Paprika Then add the peas and red pepper, stir well, and
add water, just enough to cover the peas. Once it
boils, add the finely chopped tomatoes and about
I love to eat it with some a teaspoon of salt and let it boil. Let the pea stew
crumbled feta on top boil until the peas are fully cooked. And you
can't judge when the peas are well cooked "by
eye" because there are dozens of types of peas on
the market and each one takes a different
amount of time to cook. So, to be on the safe
side, try one or two peas.

Once the stew is cooked, remove the pot from the

heat and add the finely chopped dill.
 Pasta
Burger
Pizza
RECIPES | BREAKFAST

TortillaPizza
1 serving / 15 minutes

INGREDIENTS DIRECTIONS

1 Tortilla Wrap (whole grain) I love this pizza because it's low in calories and
Tomato Sauce it's delicious. You can add things like chicken
and salami on top, I love adding pickles and
Light Mozzarella jalapeños or mushrooms, just remember to keep
Basil Leaves it simple and don't overdo it.

Salt, Pepper Add tomato sauce on the tortilla (around 2-

3tbsp) please the mozzarella, season with salt and
pepper (with chilli flakes tastes sooo good too.
Place the basil leaves and cook at 180°C until the
cheese is golden and bubbly.
RECIPES | BREAKFAST

CottageCheesePizzaCrust
1 serving / 60 minutes

INGREDIENTS DIRECTIONS

1 Cup Cottage Cheese Mix the Cottage Cheese, Eggs, Flour, and
2 Eggs seasoning in a bowl. Place a baking sheet on your
baking tray and shape the mix on top in a circle.
30g Flour Cook at 180°C for 35-40min
Tomato Sauce
Light Mozzarella Add tomato sauce on the tortilla (around 2-
Basil Leaves 3tbsp) please the mozzarella, and season with salt
and pepper. Place the basil leaves and cook at
Salt, Pepper 180°C again for around 10 minutes until the
cheese is golden and bubbly.

You can add things like chicken and salami on

top, I love adding pickles and jalapeños or
mushrooms, just remember to keep it simple and
don't overdo it.
RECIPES | BREAKFAST

ThePastaImakeonceaWeek
1 serving / 20 minutes

INGREDIENTS DIRECTIONS

100g Pasta by choice Boil the water and cook the past. Cut the shallot
100-150g Tomato Sauce and grate the garlic and cook with 1tsp in
another pan until golden brown, add the chili
5g Cooking cream (I use soya one) pepper. Add the tomato sauce and cooking cream
1tsp Olive Oil and cook on medium heat for 5 min. Add the
1 Garlic, grated fresh basil leaves, salt, and pepper and stir. Mix
½ Shallot or normal Onion the pasta with the sauce and sprinkle the
15g Parmesan parmesan on top.
Basil Leaves
For me at the end the calories are exactly 550
Chilli Pepper with the products i use

Salt, Pepper
RECIPES | BREAKFAST

HomeMadeBurger&Fries
1 serving / 40 minutes

INGREDIENTS DIRECTIONS

1 Burger Bun (make good choices Shape the minced beef into a ball and smash it,
in the supermarket and choose the cook it in the pan with olive oil, salt, and pepper.
ones that are the healthiest) When cooked remove and place the burger bun
30g Ground Beef from the inside side so it can get a bit grilled.
1 Slice Tomato Place on the bottom part of the bun the ketchup
1 Cheddar Slice and mayonnaise. Place the beef, cheddar cheese,
1 Pickles, sliced tomato slice, pickles, jalapeños and close the
3 Jalapeños burger.
5g Ketchup FOR THE POTATOES
5g Mayonnaise
1tsp Olive oil Cut the potatoes like french fries or chips. Place
them in cold water and preheat the oven to
1-2 Potatoes, medium 220°C. Dry the potatoes with paper and place
them on the baking tray, season with olive oil
and salt, use your hands to mix. You can add
Salt, Pepper spices like red pepper or chili. Cook until golden
brown.
RECIPES | BREAKFAST

TortillaBurger
1 serving / 20 minutes

INGREDIENTS DIRECTIONS

1 Tortilla (make good choices in the Shape the minced beef and spread it on the wrap.
supermarket and choose the ones Cook on a big pan with the minced meat facing
the pan on high heat and then medium heat until
that are the healthiest) cooked. Turn the tortilla and cook from the back
30g Ground Beef for 1-2 minutes.
1 Slice Tomato
1 Cheddar Slice Place the ketchup and mayonnaise. Place the
1 Pickles, sliced cheddar cheese, tomato slice, pickles, jalapeños
3 Jalapeños and close the wrap in half. Cut in two pieces and
enjoy.
5g Ketchup
5g Mayonnaise FOR THE POTATOES
1tsp Olive oil
Cut the potatoes like french fries or chips. Place
1-2 Potatoes, medium them in cold water and preheat the oven to
220°C. Dry the potatoes with paper and place
them on the baking tray, season with olive oil
Salt, Pepper and salt, use your hands to mix. You can add
spices like red pepper or chili. Cook until golden
brown.
Portion Control is the
Strongest act of Discipline
& Elegance
- vladimira
Portion Control
When am I actually hungry? Imagine
the “grr” feeling, when your stomach
actually feels empty and talks, and
you feel that you don't have food.
Then imagine your palm - this is how
much your stomach should eat when
it's hungry to get full but not over-
full.
I usually eat from dessert plates at
home and when I am at a restaurant
or I ask for a side plate and put as
much as I know I can eat and give the
rest to my man or I eat from the main
plate and don't finish the whole plate
because I eat slow and I feel when I
feel full with less.
 CHAPTER 14: My Story

To be honest I have always been slim. When I was in 10th grade

even I looked like a model. But there were two problems, once in
12th grade I decided that I wanted to become even skinnier, stupid I
know, and as I said I ate 800-1000kcal a day and I fasted 16:8 daily. I
lost my period and developed problems with my thyroid. From
there I started gaining weight. I was restricting myself from eating
and I was proud of myself when I hadn’t eaten. It started off like
that and later in life from so much restricting myself and the fact
that I didn’t allow myself to eat all the foods I started binge eating.
I would eat one box of toffifee candies at once, I ate the same
portions as my boyfriend and let myself eat everything. I had the
fear of missing out because I was afraid from before that I could not
eat everything. And then I wanted to eat everything at one goal.
And when I tell you - I ate a lot and I didn’t feel when I was full I
always had a place for more, but all of it was in my mind. There was
no sense of me being full, my stomach would be about to explode
and this didn’t bother me. It was like something took over me
because I kept eating and this is when I realized that demon had
taken over me. From all the restrictions and stress I have unlocked
my demon and now is the time to put it back and lock it forever. I
dont want to get so deep into my story but into “How did I get out
of it and how I am in my best shape now”.

First of all, I want you to realize that everything is in your mind,

nothing changes from the outside if nothing changes from the
inside. Your body doesn’t do anything, before you think it in your
mind. When you wake up in the morning you think “Okay it’s time
to wake up now “ and then your body wakes up. So this is the same
with binge eating and overeating. You cannot physically do that
until your mind thinks “I am going to do it”.
So once you can control your mind, you can control what you do
physically. And when I realized that my mind controls everything
and I myself control my mind everything not only bodywise but my
life changed all the way around. Because what happens up there,
becomes reality out here.

So you have your rational brain and your animal brain. Your
rational brain knows when it’s time to stop eating and when it
actually needs food. But your animal brain is basically skipping the
rational part and getting to your instincts. Like an animal, it just
wants to eat eat eat not knowing when it’s going to have the
possibility to eat again. It wants to stuff you so it can keep you full
for longer. Exactly like animals in the wild, like lions for example.
But we are not lions, we dont hunt our food anymore, we can eat
when we are hungry and not have the fear of missing out. So instead
of thinking okay this is my animal brain, I started thinking “Okay
there is a demon in here and if I overeat I will feed it and it will
grow”. And if I eat this food right now, so much food, the demon
will get stronger than me but if I decide not to overeat and eat all of
these enormous portions of food, I will starve and kill the demon.
Also, everything comes from my religion too and my goodwill to
people, and the idea that I dont like wasting food. So I think like
this. Why should I eat so much food that I dont need when other
people out there are starving? I will eat only the food that I need to
keep me alive and nourish me to be healthy. We are producing so
much food and if you eat for 3 people what is left for the other
people? We are overproducing and overproducing, so this too can
only show you that you are not made to carry excess fat and weight.
Also because you are not mentally clear it lowers your overall
vibrations. And also like I said it’s bad karma because you are
wasting food.
For your next overeating, I want you to think like this: Okay this is
not me, this is the demon that wants food. Am I going to feed the
demon or starve him? Eat enough for you to live and be healthy and
nourish your body. When I felt that I would binge eat I would
physically remove myself from this situation. So when you know
that you are going to binge eat when you see all this food and think
that you cannot stop yourself, get up and leave and go for a walk.
Doesn’t matter where you are, leave. Go for a walk and let your
rational mind think what will happen if you overeat. What are you
trying to do with this overeating - are you emotional, are you
lonely, are you stressed, are you trying to suppress all those
emotions with food? Remember that food is a fuel, not a therapy. If
you feel all those emotions or maybe the fear of missing out the
food, call a family member or a friend or talk to god about your
problems and clear them out. Write your emotions down, journal,
go take a nice shower and think while you are there, you are in
control, not the demon, not the food. Just do anything else that
puts your mind elsewhere. As I said you are not thinking rationally
and your mind just needs to refocus the attention. Or what I used
to do, for example when I studied and I felt so bored because of
what I studied I needed to eat. What I recommend for this is to
start breathing or put a comfort show on the back to listen to.

You need to realize what your trigger foods are. For me it was
sugar, so I had a box full of candies in front of me and I couldn’t
take just one, I needed to eat the whole pack so I didn't have any
sweets at home anymore. So two things that helped me were: first I
stopped buying anything sweets for home and I talked to my
boyfriend not to bring anything too. Second I cut out sugar
completely, I just made this challenge where I didn’t eat any sugar
besides honey and fruits.
So now the sweet candies are too sweet for me and I dont even like
them anymore. So dont buy the foods that you will binge on, dont
buy them because you know that you are going to say “This is the
last time”, no it's not the last time and when you buy you are going
to eat it. Now my grocery list includes only whole foods and at least
5 different fruits. Yesterday I even ate two apples and one peach
when I was craving sweets.

Do not starve yourself, I repeat do not starve yourself because there

is no other way but to binge eat after this. And this is going to
become a whole cycle for you, this will be your whole life. What I
want you to do from now on is start eating whole foods, and if you
fancy something like pizza or pasta or burger with fries or
something sweet, eat it, eat one cookie tho, not seven. Like this you
will feel good because you are eating so good and one, or two times
eating something like this will not do anything but only satisfy you
and you will not end up binge eating. And because of this, I have
my dream body now, because I am not focusing on how many meals
I eat but that I eat when I am hungry and I dont overeat. I am busy
with other things I really just dont focus on food anymore I just eat
when I am hungry and I dont make it that complicated. But when
you have a bad relationship with food everything on your mind is
only food and it drives you insane. You go to bed and think “Oh
once I accomplish my goals I can eat whatever I want”. Do you see
what is wrong here? You know when things really changed to for
me? When I was sick of myself. I was sick of waking up bloated and
be bloated the whole day, of not being able to wear the clothes that
I wanted, of being ashamed to go out, and seeing girls being more
fit than me. I was just tired of me, being puffy because of all the
sugar that I ate. I will give you the secret, you know how you are
going to change, you just need to do it, you have to do it. I know it’s
not easy, it’s hard in the mind but your body cannot do anything
before you decide you are going to do it in your mind.
TENTH GRADE - 52kg

BEFORE - 67kg

NOW - 52kg
 CHAPTER 15:
How to Stop Binge
Eating
This is not about willpower. It’s about softness.

You are not broken.

You are not “too much.”
You are trying to self-soothe the only way your body knows how -
with food.

Binge eating isn’t about hunger. It’s about disconnection. It happens

when the soul is starving for safety, softness, and structure.

It’s a cry from your nervous system that says: please, I need to feel
something… or nothing at all.

She doesn’t shame herself.

She doesn’t punish her body for what was always a survival pattern.
She chooses to reparent and reraise herself. To soothe, not suppress.

What Helps?

1. Eat enough..
Undereating is the fastest way to trigger a binge and tells your body
- we’re in danger.
Your body isn’t weak. It’s wise.
Feed it protein. Give her fiber. Don’t wait until you’re starving - it’s
too late then. Starving is nothing to be proud of.

2. Make peace with food.

If everything is “bad” or “forbidden,” you’ll crave it more.
The more rules you pile on, the more rebellious your inner child
gets. Don’t fight her - invite her. Let her eat slowly. Let her enjoy.
That’s how safety is built.
3. Anchor your nervous system.
Binge eating often begins before the food - in your thoughts, your
stress, your loneliness.
Walk outside. Breathe into your belly. Take a warm shower. Text a
friend. Draw. Your body is saying: I need love. Give it love, not
punishment.

4. Eat with presence.

No phones. No chaos. Just you and your plate. Enjoy the food. Chew
slowly. Sip warm tea. Light a candle. Let your meals be rituals of
return. It’s not just what you eat. It’s how you eat that teaches your
body: we’re safe now.

5. Forgive the binge. Immediately.

Do not spiral. Do not restrict the next day. Do not call yourself
names.
Say softly: I understand why this happened. We’re learning now.
Let’s try again. Because punishment doesn’t heal. Kindness does.

The Slavic Girl Way:

She doesn’t chase control — she creates calmness.

Fancy a candy - eat 1-2-3 and savour it. Don’t cut out, cut down,
She builds routines. She eats at regular times. She walks after meals.
She knows that femininity isn’t about perfection — it’s about care.

And if she slips? She doesn’t fall.

She floats gently back into her rituals.
Because true glow-up isn’t how few calories you eat.
It’s how much care you give yourself.
 FAQs
“Tips on healing your relationship
with food & not being so restrictive“
“OF COURSE, THE FIRST AND MOST IMPORTANT THING
STARTS FROM THE MINDSET. STOP THINKING "GOOD"
AND "BAD" AND "DIET".

PRACTICE INTUITIVE EATING - STOP EATING AND

SNACKING WHEN YOU ARE BORED. YOUR STOMACH WILL
TELL YOU, "HEY I'M HUNGRY ,FEED ME" IF YOU NEED TO
ASK YOURSELF, "SHOULD I EAT",LOVE YOU ARE NOT
HUNGRY, JUST BORED OR HAVING FALSE CRAVINGS.

STOP EATING THAT MUCH, START CONTROLLING YOUR

PORTIONS, DELETE THE "FEAR OF MISSING OUT" WITH
FOOD, IT'S NOT GOING ANYWHERE, JUST EAT SLOWLY
AND WHEN YOUR STOMACH TELLS YOU WHEN IT'S FULL.

TRUST ME, IF YOU START LISTENING TO YOUR

STOMACH MORE, YOU WILL SEE SUCH A BIG
DIFFERENCE. AND THERE IS NO PERFECT MEAL, ONE
DAY YOU WILL EAT MORE PROTEIN AND MEAT, THE
OTHER MORE CARBS, STOP FOCUSING ON PERFECTION
BECAUSE THIS WILL STRESS YOU OUT MORE.

YOU ATE MCDONALD'S YESTERDAY, OKAY AND? THAT

DOESN'T MEAN YOU ARE GOING TO GAIN WEIGHT,
CONTINUE HOW YOU HAVE BEEN EATING AFTER THIS...
AND BE GENTLE WITH YOURSELF, THIS TAKES TIME AND
WORK, BUT EVERYTHING THAT YOU WORK FOR WILL
REWARD YOU!
SMALL STEPS
EVERY DAY
LEADS TO BIG
CHANGES
 CHAPTER 16: What I Eat in a Week

As promised I will show you what I eat in a week including the

calories I have eaten for the day.

If you live with a family or a man I completely understand that it

may be hard for you. I was lucky that my family supported small
meals and not over eating but if your mother for example gets mad
that you don't finish the meal - you need to have a conversation
with her and explain your goals, even if you need to have a fight
with her, this is for the sake of your confidence and goals. If you live
with a man who eats a lot like mine you can eat the same things as
him just twice as little the portion, I cook at home and serve him on
big plates, and for me, I serve on small plates. I often upload stories
on Instagram showing how mine and his plate look like to show
how much a girl should it compared to a man. Once a girl texted
me that she eats whole foods, healthy foods but her portions look
like my boyfriend's - big. How you can fix this is - to start cooking
less or start arranging your food on smaller plates, like this, the
food will be little but will not look little because it's on a smaller
plate. Everything comes from the portion, you can eat chicken, rice,
and broccoli but if it's a big portion (around 800kcal), what are you
doing? You don't need to cut out food but cut down.

In this video here is easier for you to see what I eat in a week +
calories: https://youtu.be/-S0kolJUONs?si=nk5UGEAWd9Q2d6qg

Soon I will be creating a broadcast channel where I will share what

I eat in a day, daily motivation, mindset, support, workouts and
challenges.
 My Grocery List
No hiding - Straight from my Notes
Almond flour Mixed Green Salads
Fruits (seasonal) x4 Olive Oil
Tomatoes Pickels
Mushrooms Sauerkraut
Zucchini Tortilla Wraps
Peppers Pasta
Almond milk Dates
Tomato sauce
Chicken
Coconut water
Minced meat
Potatoes
Skyr x3
Green Beans
Broccoli
Onion + Garlic
Salmon
Tuna
Cottage cheese
Feta
Honey
Eggs
Nuts
Soya Cooking Cream
Buckwheat
Brown Rice
Bulgur
Chia seeds
Reminder: You don’t need
to Finish the Whole Plate
- vladimira
 CHAPTER 17: My Workout Split

As we already talked, you cannot skip your 10k steps a day, every
morning Monday to Sunday I wake up and the first thing I do is
walk 5k steps for 1hr and during the day or at night walk another 5k
steps. But this is my case, I work from home and I have a walking
pad where I can walk whenever I want during the day (this is the
one I use: https://amzn.to/4l7zZwm ). If you are working in an office
focus on time, 20 min walk before work, during lunch, and after
work, just try and move more, especially on the weekends when
you're not working too.

So after we cleared that you need to walk a lot during the day to
slim down and contribute to calorie, and fat burn let's cover
working out routines. I will not lie to you, you don't need to stay
two hours in the gym to get the body you want, I even quit the gym,
and now I workout 3-4 times a week: 1-2 times Pilates reformer, and
2-3 times pilates with body weight and resistant band at home.

Monday - 10k steps + reformer pilates

Tuesday - 10k steps + home pilates
Wednesday - 10k steps
Thursday - 10k steps + home pilates
Friday - 10k steps + reformer pilates
Saturday - 10k steps
Sunday - 10k steps

Of course, this is what works for me and what i like, you can always
create your own routine but try to work out at least 2 times a week,
 CHAPTER 18:
Slavic Skinny
Program
 How to eat: The Slavic Way
Being a Slavic angel isn’t for everyone, it takes
discipline, effort, commitment, and desire to
build a lean, tight, and sexy body and energy.
But by completing this program you will step
into your Slavic doll, the most angelic version
of yourself. No excuses, just results. Every
month gets harder and then easier when
turning it into a lifestyle.

Breakfast is the core

Slavic girls know that the mornings are
setting the tone of your day. Think of foods
like fiber and protein-rich. Chia pudding,
yogurt bowl, smoothie, avocado toast. Of
course, hydration is key - first thing in the
morning should be sips of water / warm Snack: Chich and Lean
lemon water and why not matcha or green tea Ask yourself if you need a whole meal or just
for antioxidant kick. a little bite like little nuts, dark chocolate or
any kind of fruit. Drink a tea and you will see
Lunch: The Balanced Plate - no need for a whole meal again.
Midday meals are for nourishing the body
without feeling weighted down. A colorful
salad with greens, chicken, and healthy fats. Dinner: Eat Light, be Light
Add a side of qunoa for energy to last. Satisfying but light? Salmon with veggies and
rice, small portions of pasta or soup. The
goal? Go to sleep light and wake up skinny.
To nourish without overloading, leaving room
for the beauty sleep to do its magic.

Hydration and Indulgence

Water is a Slavic's best accessory. We always
have water next to us and take a sip every
minute to keep our energy and glow. And yes
indulgence is on the menu too, pasta,
cheesecake. The secret? Moderation, not
deprivation

The Mindset: Not a diet, a lifestyle

The Slavic way of eating is not about cutting
food groups; it's about eating mindfully,
listening to your body, and choosing the foods
that make you feel as good as they taste. We
embrace balance— nourish our bodies, savor
our meals, and always leave room for joy.
Eat like you mean it: slow,
calm, sexy, chic
- vladimira
 3 Months To Build a Habit:

Daily checklist
10k + steps a day (no excuses, if you want to look like a doll, you
need to live like one, Slavic girls always move)

3+ slavic skinny workouts per week (reformer, mat pilates,

bodyweight, resistant band, simply choose a fav YT workout)

Train your posture (shoulders up, chin high, stomach in, back
straight)

Flat stomach 101 (hydration, fiber, eat clean to stay lean)

Portion Control (eat from a smaller plate, smaller fork)

Eat slower (to improve digestation)

The first month is the foundation, you will focus on building your
discipline. Transfer the checklist to Notion or Phone Notes for
easier usage.

On the next page, you will find a suggested meal plan that is in my
style for the program, of course, you can change things: if you're not
hungry at breakfast, lunch, or dinner you can always skip a meal! As
I said it's a suggested plan for the program, if you want to follow it,
follow it. Of course, you don't need a 1:1 meal plan for every day,
simply look at what you are in the mood for and choose from the
recipes. Personally, I am not a fan of meal plans but some of you
may find it helpful. Just remember not to overeat and eat less.
 Skinny Slavic Meal Plan
MORNING BREAKFAST LUNCH SNACK DINNER POST
DRINK DINNER
You may be Light salad with
pretty full from 1tsp of olive oil,
drink plenty the pancakes so Fruit cherry tomatoes Tea, Fruit
MON

of water in Scrambled choose a small with/without (by choice), tuna with honey
the morning Pancakes portion - chicken honey, tea, is a great thing or without.
with some side nothing you can put
veggies, or inside.
nothing

drink plenty Chia Fruit Tea, Fruit

TUE

of water in Pudding Salmon Plate with/without Pasta with honey

the morning With honey honey, tea, or without.
& fruits nothing

You may be
pretty full from Fruit
drink plenty the mish mash so Tea, Fruit
WED

of water in choose a small with/without Chicken Plate with honey

Mish Mash honey, tea,
the morning portion lunch, nothing or without.
chia pudding or
nothing

drink plenty Skyr Bowl Fruit Meat Balls with Tea, Fruit
THU

of water in with fruits & Salat / Tuna with/without side veggies, rice with honey
the morning 1 tsp of Wrap honey, tea, or potatoes. or without.
honey nothing

Choose
Fruit something from
drink plenty Scrambled Cous Cous with with/without the dinner Tea, Fruit
FRI

of water in Pancakes feta honey, tea, section, you can with honey
the morning nothing even make or without.
yourself pizza

Cottage
cheese bagels Fruit
drink plenty with topping Tea, Fruit
SAT

of water in Chia Pudding with/without Chicken Plate with honey

by choice - honey, tea,
the morning keep it nothing or without.
simple

drink plenty Skyr Bowl Fruit Tea, Fruit

with/without
SUN

of water in with fruits & Protein Pizza Wrap with honey

the morning 1 tsp of Smoothie honey, tea, or without.
honey nothing
 The Workout Split
MONDAY TUESDAY

♥ 10k Steps ♥ 10k Steps

♥ 30 min upper body workout at home ♥ 30 min lower body workout at home
You can do the exercises from the
next page or I simply love to do YT
workouts!

WEDNESDAY THURSDAY

♥ 10k Steps ♥ 10k Steps

♥ Relax ♥ 30 min full body pilates

FRIDAY SATURDAY

♥ 10k Steps ♥ 10k Steps

♥ Relax ♥ 30 min abs + lean legs

SUNDAY NOTES
10k Steps daily are non-negotiable!
This is a simple plan that you can start
♥ 10k Steps doing. Of course, if you go to reformer or
mat pilates courses, keep it like this, just
♥ Relax remember to go more than 2-3 times a
week. I am not incorporating a gym because
here we want to slim and lean down.
Reformer pilates, though, is a great way to
build lean muscle because you incorporate
more resistance.
Slavic Legs Workout
0. Stretch
1. Side walking with a band - 3x20 per side
2. Bulgarian Split Squats - 3x12 per leg
3. Glute Bridges with a band - 3x20
4. Glute Bridge and pulse on the sides with a band - 3x20
5. Single-leg Glute Bridge - 3x12
6. Kickbaks with the band on the ankle - 3x20 per leg
7. Sumo squats - 3x20
8. Sumo squat pulses - 3x20
9. Jump squats - 3x12
10. Stretch

Slavic Abs Workout

0. Stretch
1. Lying Leg Raises – 12 reps
2. Reverse Crunches – 15 reps
3. Flutter Kicks – 30 seconds
4. Bicycle Crunches – 30 seconds
5. Toe Touch Crunches – 20 reps
6. Russian Twists – 30 reps (each side counts as one rep)
7. Side Plank Dips – 15 reps per side
8. Plank Hold – 60 seconds
9. Slow Mountain Climbers – 30 seconds
10. Fast Mountain Climbers – 30 seconds
11. Hundreds – 30 seconds
12. Stretch
Do 3 rounds of the exercises. If you want to increase difficulty,
slow down each movement.
Slavic Arm Workout
0. Warm up with arm circles
1. Lateral Raises (with light dumbles or water bottles) - 3x15
2. Overhead Shoulder Press - 3x12
3. Bicep Curls - 3x15
4. Tricep Dips (bench or floor) - 3x15
5. Resistant Band Face Pulls - 3x12
6. Reverse Flys (light dumbbells) - 3x15
7. Plank Shoulder Taps - 3x20
10. Stretch

Slavic Cardio Workout

1. Jumping Jacks – 1 minute
2. High Knees – 1 minute
3. Jump Squats – 30 seconds
4. Speed Skaters – 30 seconds
5. Burpees – 10 reps
6. Fast Mountain Climbers – 30 seconds
7. Rotating Jump Squats – 30 seconds
12. Stretch
Do 3 rounds of the exercises.
Skinny, Fit,
Never Quit
 CHAPTER 19:
MANIFEST IT
Manifest it - start acting and feeling like the girl you want to be.

You don’t become her by accident.

You become her by design.

She doesn’t just dream—she decides. She knows her desires are not
random, but whispers from her highest self. That glowing skin, the
slim waist, the soft energy, the structured life - it all begins with
intention.

Manifestation is not magic. Its direction.

You don’t sit and hope. You walk like it’s already yours.
You eat like your dream body is already yours.
You speak like you’re the woman you admire.
You glow like you’re already living the life you want.

Because you are.

Structure is the language of self-respect.

Make your bed. Do your skincare. Journal. Walk. Say “no” with
grace. Say “yes” with power. The more you show up, the more your
reality bends in your favor.

Feminine energy is not passive.

It’s graceful focus.
It’s receiving what you’ve already made space for.

Manifesting your glow-up means becoming the version of you who

doesn’t second-guess. She eats with intention. She moves with
elegance. She glows with self-trust.
She doesn’t chase—she attracts.
Not by waiting, but by becoming.

Affirm it. But act on it, too.

Write your goals. Speak them out loud. Then move in their
direction with discipline.

No vision board will work unless you do.

So start showing up for your life.

It’s not the world you need to change - it’s your alignment with it.

You don’t “become her” one day.

You start being her now - quietly, gracefully, consistently.

First of all, I want you to realise that everything is in your mind;

nothing changes from the outside if nothing changes from the
inside. Your body doesn’t do anything before you think it in your
mind. When you wake up in the morning, you think, “Okay, it’s
time to wake up now “ and then your body wakes up. So this is the
same with binge eating and overeating. You cannot physically do
that until your mind thinks, “ I am going to do it”. So once you can
control your mind, you can control what you do physically. And
when I realised that my mind controls everything and I myself
control my mind, everything, not only bodywise, but my life
changed all the way around. Because what happens up in the mind,
becomes reality out there.
Morning Affirmations: Become Her
(Set the tone. Speak as her—not to become her, but because you
already are her.)

• I wake up in alignment with my highest self.

• I am becoming everything I once wished for—gracefully, softly,
powerfully.
• My body is slim, calm, and vibrant.
• I don’t rush—I move with feminine structure.
• I attract ease, discipline, and beauty into every hour.
• I choose rituals over chaos.
• I am the woman who inspires others just by existing.

Midday Reset Affirmations: Stay in Alignment

(When energy dips, center yourself with structure + softness.)

• I honor my body with movement, not punishment.

• My food choices are an act of self-respect.
• I walk with purpose. I rest with grace.
• I deserve to feel light - in my body, in my mind, in my life.
• Everything I want is already unfolding for me.
• I don’t compare. I return to myself.

Evening Affirmations: Embody Her Energy

(Close your day like the elegant, self-led woman you are.)

• I am proud of how I showed up today.

• I nourish myself deeply and softly.
• My glow is a reflection of my inner peace.
• I don’t chase—I attract through clarity and calm.
• Tomorrow, I rise even more aligned with my vision.
• Rest is sacred. Sleep is beauty work.
• I trust myself to keep becoming her—day by day.
 Mindset & Journaling Prompts
To step into your light, soft, magnetic and slavic energy

Morning Prompts:
1. “How do I want to feel in my body today?” (Think: light, calm,
strong, energized, etc.)
2. “What’s one thing I can do today to care for my future self?”
3. “What does my highest, dreamiest version of me do every day?” (Eat
slowly, take walks, drink water, journal, etc.)
4. “What does my body need from me today—fuel, rest, love,
movement?”
5. Affirmation writing: “I nourish my body with softness and
intention.” - “I choose balance, beauty, and self-love.” - “Everyday I
glow up more”

Evening Prompts:

1. “What did I do today that made me feel good in my body?”

2. “When did I feel connected to myself today?” (Maybe during a meal,
a walk, or stretching)
3. “What habits felt natural? What felt forced?”
4. “How can I make tomorrow just 1% softer, cleaner, or more aligned?”
5. Gratitude with a glow-up twist: “I’m grateful for my body because…”
- “I’m proud of myself for…” - “Today I felt beautiful when…”
Printables
 Skinny Angel Meal Plan
MORNING BREAKFAST LUNCH SNACK DINNER POST
DRINK DINNER
MON
TUE
WED
THU
FRI
SAT
SUN
 The Workout Split
MONDAY TUESDAY

WEDNESDAY THURSDAY

FRIDAY SATURDAY

SUNDAY NOTES
Daily checklist
10k + steps a day (no excuses, if you want to look like a
model, you need to live like one, models always move)

3+ girly skinny workouts per week (reformer, mat pilates,

bodyweight, resistant band, simply choose a fav YT
workout)

Train your posture (shoulders up, chin high, stomach in,

back straight)

Flat stomach 101 (hydration, fiber, eat clean to stay lean)

Portion Control (eat from a smaller plate, smaller fork)

Eat slower (to improve digestation)

Wallpapers
 Forget what you
feel and remember
what you deserve!
Focus on you until
the focus is on you
Nothing tastes as
good as skinny
feels
 Eat Big, be Big!
Eat Small, be Small
Small Steps
Every Day
Leads to Big
Changes
You don’t need to
Finish the Whole
Plate
I never skip my walk
I never skip my fiber
Thats why i stay calm,
light, and glowy even
when life isnt
I dont want to eat a snack
I want to be a snack
- vl.vladimirovaa
 ComingSoon:GlowUpDiaries
(InstagramSubscriptionChannel)
Soon - or maybe even already — I’m launching my exclusive
subscriber channel on Instagram: @vl.vladimirovaa → “Glow Up
Diaries”
HERE’S WHAT YOU’LL GET INSIDE:
Daily What I Eat: Real meals, portion control, and easy-to-follow
ideas to stay light & energized - no counting, just lifestyle.
Feminine Wellness Tips: Not just body-focused, we’re elevating
your mindset, health, femininity, and soft power. Inside & out.
Workout Videos & Plans: Gentle but effective routines you can
follow to feel lean, toned, and connected to your body.
Even More Recipes: Slavic-inspired, low-cal, wholesome, and
aesthetic - your kitchen glow-up starts here.
1:1 Support & Community: You’ll have me - and the other glowing
girls inside. We don’t do this alone. We rise together.
Coaching, Accountability, & Daily Glow: From motivation to
mindset shifts — I’m with you. This is our soft, glowy revolution.
Let’s build your dream body, your dream energy, and your
dream life — together. With a little bit of discipline… and a lot
of magic, with a Slavic twist
Subscribe soon here: @vl.vladimirovaa Because the glow-up is
personal now
 THANKYOU
lets get back to your best you,
internally & externally

Ps. I am always here to help you. Text

me with any questions on Instagram or
TikTok @vl.vladimirovaa

I always answer!