Irene Astaficheva | Source | Certified Health Coach and co-founder at Eated
Irene Astaficheva
Irene Astaficheva is a Certified Health Coach, wife, and mom of two, with over 5,000 hours of individual coaching experience. Irene specializes in helping clients develop mindful and sustainable eating habits, empowering them to achieve long-lasting health results through practical, personalized strategies. Her expertise in nutrition and holistic well-being is the foundation behind the Eated app, aimed at transforming eating habits for busy individuals and families without diets, guilt, and stress. Her motto is Food is your support, not stress.
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Eated
Certified Health Coach and co-founder
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Healthy holidays: Spotlight on mindful eating and balancing indulgent foods with nutritious options
With the December holiday season in full swing, nutritionists and industry stakeholders highlight tips and solutions to help people enjoy the holidays. Nutrition Insight catches up with a registered dietitian and experts from Eated — an app tracking food and nutrition for healthy eating habits — and Incredo Sugar, which has developed a sweetener that allows companies to reduce products’ sugar content without losing the sugar taste.“Consumers are increasingly seeking healthier holiday options, with better-for-you products like reduced-sugar and functional ingredient-based treats becoming more available,” says Kelly Thompson, co-CEO and commercial lead at Incredo Sugar. “While there has been a notable rise in these options in recent years, the variety and accessibility of healthier alternatives are still limited, particularly in certain regions and price segments.”
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Nutritionists reveal their air fryer secrets for healthier cooking in 2025
These are the do's and don'ts: including which healthy oils to use and the ingredients to avoid
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Expert Tips: Best Lifestyle Habits for Managing Diabetes
Irene emphasizes increasing physical activity as the most effective change for diabetes control. She warns against focusing solely on weight loss and highlights the importance of quality sleep and a balanced diet. To avoid feeling overwhelmed, she suggests a small-step approach, integrating changes gradually, like adding vegetables to meals or drinking more water. -
Balanced Nutrition: The Key to Sustainable Belly Fat Loss
Irene emphasizes that belly fat is a health risk, not just an aesthetic issue. She advises against spot reduction and fad diets, recommending a balanced intake of proteins, complex carbs, and healthy fats. Irene says, "Your goal is not only to reduce the size of your belly but also to stay healthy for the long term." -
Portion Control Made Easy: Tips from Health Coach Irene Astaficheva
Irene suggests the "half-plate" method: 50% fruits/vegetables, 25% protein, 25% grains. Use smaller plates (7.87-8.66 inches) to naturally limit portions. For dining out, use hand guides: palm for protein, fist for grains. Pre-portion snacks to avoid overeating. Pair protein with carbs for balanced snacks. Explore the Eated app for more tips and enjoy holiday meals without stress.
