Mila Jouravleva, nutritionist, New York

After graduating from Moscow State University in 1986 Mila Jouravleva moved to Paris to work as a model with Femme and Whilhelmina agencies. In 1991 she moved to the US to work for Ford Agency and then for Elite. In 1994 Mila was offered a job at Miramax Films as International Distributor. She became VP of International Sales and Distribution and worked there until 2000. After she left Miramax she formed her own production company named Galeforce and produced two independent movies. While doing this she ran herself to the ground and was suffering from poor health and exhaustion. That's when she met Dr. Oz Garcia in 2001 and became his client for nutrition and well-being. As her health and her life slowly started to change, she discovered her passion for alternative medicine and nutrition. She has since taken many educational courses and in 2005 became partner of Oz Garcia. In 2011 Mila started her own company, M3 Product, that works in synergy with Oz Garcia in international markets.

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15 May 2013

Mila’s Smoothie

NEW YORK: My last day in New York and I am on my way to the Cannes Film Festival in the South of France. One last interview with Mila and I will be ready for the beach, the soirées and my beautiful evening gown. The last days I have been enjoying the specially made smoothies which Mila created in the morning. You can  try them yourself wherever you are.

Top right to bottom left: Mila goes for dinner to Milos on 125 West 55th Street (Sixth Avenue), her daily fast lane rollerblading in Central Park, from time to time a tasty vegetable soup for dinner, Mila goes food shopping at Whole Foods, and she enjoys fresh, red berries as much as she can during the summer months

What is your favorite (healthy) restaurant in New York?

My favorite is Greek fish restaurant Milos, in Midtown. It has the freshest fish that is flown in daily from Greece, as well as the best tasting vegetables. It’s very popular among demanding Manhattan crowd for its great food, service and hip atmosphere.

Where do you go food shopping in New York?

Whole Foods Market and Fairway are the two best food markets in NYC. You can find fresh seasonal organic produce there of great variety.
Citarella has the best fish counter with incredible variety of fresh wild caught fish and seafood, as well as meat ranging from wild game to organic farm-raised. Zabar’s  is the best for cheeses and milk products.

Do you skip meals, and if so which ones and what is the benefit in your opinion?


The best meal to skip is dinner. In most traditional cultures, dinner or supper was considered a “supplemental” or “soup-like meal” – never the main meal. The main meal was typically taken in the afternoon. Skipping dinner a few nights a week is a  great weight management tool. It helps our body to detox, improves metabolism, minimizes water gain and contributes to better energy.
If your lifestyle is hectic and you don’t have time for two proper meals a day, start your day with a nutritional protein shake with added antioxidants and adaptogens, and try to have high protein lunch with healthy carbs. Dinner can be vegetable soup, or just a cup of yogurt with some berries.

How do you deal with food cravings to still keep your sugar level stabilized, are there any tricks?

Soluble fibers have been found to suppress the appetite by satiating the gut and therefore the nervous system without increasing the calories. Flax seed or chia seed, which is a high fiber, can curb or naturally suppress the appetite.

What sport do you practice when in NYC? When at the beach? While you are
very busy with your job?


If I can’t get to the gym I put on my roller blades and ride around the park for 30 minutes. The best way to start a busy day is 15 minutes of yoga stretches and breathing exercises.

Best food you would recommend for a sportive day.


Start your day with high protein breakfast such as omelet with vegetables or hard-boiled egg with sardines. Drink green smoothie with hemp powder and branched chain amino acids complex like BCAA.

Is there any food / supplement that relaxes your body after sport?

Branch chain Amino Acids such as AminoVital by Ajinomoto, or HMB Fuel and ZMA are great supplements to spare muscles from catalization, decrease lactic acids and improve overall muscle tone. Amino acid are beneficial during and after workout.

Do you have a recipe for your favorite smoothie?

My preferred smoothie is a blend of UltraClear by Metagenics with fresh berries like blueberries and strawberries, ½ teaspoon of each superfood powder – maca, acai, ashwaganda, maqui and gogi, with addition of either almond or rice milk. Blended together with few ice cubes makes it a delicious and nutritional drink, I usually have it at least once a day.

12 May 2013

More tips from our New York nutritionist

Here are more health tips from Mila Jouravleva. I spoke to the New York-based nutritionist and asked her about superfoods and detox supplements and regimens.

What is your absolute superfood?
Hemp seed is the superfood of the future. It is considered to be one of the most nutritious food sources on the planet and nature’s richest source of complete protein. Hemp seeds contain all the essential fatty acids necessary to maintain healthy human life, with ideal balance of Omega 3 (alpha-linoleic acid) and Omega 6 essential fatty acids (gamma-linoleic acid). Hemp seeds are also an outstanding source of Omega 9 fatty acids, considered to be beautifying oil, as well as high in brain building, liver supporting lethicine, hemp seed is one of the few seeds that contain chlorophyll and are an excellent source of major and trace minerals.

Maca is a nutrition-packed root vegetable, also known as “Peryvian Ginseng”. It increases energy, stamina and endurance; enhances libido and balances hormones in men and women; regulates and supports andrenal function, endocrine system, immune system; and battles fatigue.

Ashwagandha, an exotic Indian herb, has remarkable stress-relieving properties comparable to those of powerful drugs used to treat depression and anxiety. Ashwagandha has powerful antioxidant properties that seek and destroy the free radicals that have been implicated in aging and numerous disease states.

Shilajit, a powerful anti-ageing tonic, is very rich in plant-source ‘organic’ minerals. Shilajit is astoundingly rich in nutrients, antioxidants, amino acids, and anti-bacterial, anti-viral and anti-fungal phytochemicals.

Gogi berries are perhaps the most nutritionally rich berry-fruit on the planet. They are well balanced for all body types. Gogi berries benefit longevity and healthy hormones, enhance libido, serve as potent antioxidant, improve vision, boost the immune system, hydrate, support brain and neurological health and cardiovascular system.

Acai berry is the most antioxidant rich superfood; it has 30 times more anthocyanins then red wine. Its natural antioxidant properties help promote general well-being, boosts energy, stamina and mental acuity levels, and may even increase your sex drive.

Maqui berry is the other important antioxidant, beneficial in detoxification process and weight loss. In addition to a wide range of important antioxidants, Maqui berry is rich in Vitamin C and Potassium. It protects the body’s cells and helps maintain healthy levels of cholesterol and triglycerides, as well as supporting bone and joint health.

Which supplements do you recommend for women in springtime?
Spring is the time to cleanse. Days are longer, there’s more sunlight and we don’t need so much comfort food as we did in winter. Very helpful detox regime is to incorporate green juices on a daily basis. Fresh greens such as dandelion, kale, spinach, parsley and celery can be juiced together with cucumber, green apple and ginger. Addition of UltraClear will make it a filling and nutritious shake.

The immune system usually weakens in spring, so extra Vit C and at least 2,000 IU of Vit D3 is a must. Ashwaganda is perfect adaptogen for the spring time.

Eat more foods that are pungent (spicy), bitter, astringent / light, dry, warm: such as flavorful steamed veggies, brothy soups, brown rice.
Eat less foods that are sweet, sour, salty / heavy, cold, oily: such as fried foods, ice cream, heavy dairy.

What is your favorite and most effective oil you are using in your kitchen?
Coconut and Red Palm.

7 May 2013

Become a new you

NEW YORK: Today I am meeting Mila Jouravleva in New York City. She is an internationally well known nutritionist and runs her own company, M3 Product, that works in synergy with Oz Garcia. This week you can read every other day her tips and guidance which she usually only provides to an exclusive circle of international clients. Stay tuned on my site and learn more about healthy living to the full. She truly inspired me to manage my busy lifestyle, stay healthy, fit and full of energy every day.

From top left to bottom right: Mila lives with her husband and two children in New York City, her daily routine, hot water with some fresh lemon and a bit of black pepper, Gust Organics, organic food on wheels, her tip: live close by the park, that keeps you fit, Organic avenue, another healthy address for cleanses, liquid vitamins & market fresh salads

MILA JOURAVLEVA, Nutritionist, New York

After graduating from Moscow State University in 1986 Mila Jouravleva moved to Paris to work as a model with Femme and Whilhelmina agencies. In 1991 she moved to US for Ford Agency and then worked for Elite. In 1994 Mila was offered a job at Miramax Films as International Distributor. She became VP of International Sales and Distribution and worked there until 2000. After she left Miramax she formed her own production company named Galeforce and produced two independent movies. While doing this she ran herself to the ground and was suffering from poor health and exhaustion. That's when she met Dr.Oz Garcia in 2001 and became his client for nutrition and well-being. As her health and her life slowly started to change, she discovered her passion for alternative medicine and nutrition. She has taken many educational courses since and in 2005 became partner of Oz Garcia. In 2011 Mila started her own company, M3 Product, that works in synergy with Oz Garcia in international markets.

Living Healthy in NYC

How do you start your day?
I start my day with a glass of warm water with juice of ½ a lemon and dash of cayenne pepper. Sometimes I add little honey. It jump-starts metabolism and moves the lymph that was stagnant through the night.

What is your first aid after a night of partying?
Usually drinking alcohol and eating late contributes to water retention that gives us puffy eyes in the morning. Extract of Dandelion (Taraxacum Officinale) taken together with a form of vit B Pyridoxal -5-Phosphate before bed will prevent water retention the next day. In the morning it pays to help your liver detox from alcohol, so that lemon water and a cup of hot dandelion tea will do wonders. Also try UltraClear shake – best liver detox ever! You may not even want to have breakfast after this cleansing and nutritious cocktail.
If you have bad hangover, try Niacine – a form of vit B that improves circulation and “flushes out” toxins form alcohol. It will clear your brain and improve your mood in a second!

What is your personal guideline for a healthy and balanced start into spring?
Avoid congestive foods – refined carbs like wheat, dairy, sugar and high-fat foods
Make 2/3 of your plate green veggies and each meal. Split the remaining 1/3 of your plate between a protein and a healthy starch.

Drink 6-8 glasses of water per day.

Spring is time for allergies. Sip hot water throughout the day if you’re prone to spring allergies. Vitamin C blocks the release of histamine from inflammatory cells. Get plenty of vitami C rich foods: Citrus fruits (grapefruits are in season), papayas, broccoli, Brussel sprouts, bell peppers and kale.

Drink dandelion tea 2-3 cups per day during allergy season.

How about food for a beautiful glow, do you have a preference?
Our skin reflects what we eat. Very often we mistakenly eliminate healthy fats in order to avoid weight gain. Diet without adequate amount of healthy fats Omega 3-6-9 will result in dry and dull skin. The best way to give your skin healthy glow is to avoid processed and deep-fried foods and over-salted cured meats like salamis and sausages. Supplementing with high quality Omega 3 fats like Omega-Cure Fish Oil and Omega 3-6-9 fats such as MEGA GLA with Sesame Lignans will make the skin supple and bright without adding extra kilos to your waistline. A facial mask made from crushed cherries is perfect skin brightener before going out.

If you have overindulged yourself, do you follow a special regimen for a few days?
Number one rule for over-indulging is to help your digestive system with digestive enzymes. There are many on the market, but you have to choose ones without Amylase. Super Omega Zymes is an easy and natural help.
Drink green juices, hot soups and don’t eat after 6 pm for a few days after over eating.

Read more tips from Mila on Thursday!