Day on A Plate with Nastya Swan

Making the news recently due to her “near-death” coronavirus experience, Nastya Swan is no stranger to the headlines – although usually it’s for her modelling work rather than her health. A successful YouTuber, Instagram influencer and model, the 19-year-old Russian has made a name for herself globally thanks to her appearances in publications including Elle and Harper’s Bazaar as well as for brands such as Dolce Gabbana, La Mer, Estée Lauder and Guess.

Almost two months on from her Covid-19 diagnosis and now symptom-free, we decided to once more put Nastya’s health in the spotlight – but this time with a more positive focus. Here, she opens up about how she stays fit and healthy (when she’s not battling a global pandemic) – talking us through her typical exercise regimes and eating habits.

Weekly workout schedule
I love moving my body. Working out is essential for me, so I try to do different types of workouts everyday so it doesn’t feel boring. One day I do morning yoga, another day I do a quick cardio session and run around my area outside. I also love resistance training with body weights and resistance bands. Typically I workout after my breakfast, 9-11 am, so afterwards I have more energy to start my day.

Wake up
I wake up at 6:30-7 am. I love how peaceful the world is during this hour.

Breakfast
Usually around 9am. For breakfast, I love to make soft boiled eggs and avocado toast.

Lunch
12pm. For lunch, I will always choose a fatty fish steak like salmon, halibut or mackerel. Healthy fats are essential for women.

Dinner
For dinner, I would eat a big salad and a chicken breast. I love to cook it myself.

Dessert
Hmmm… I can’t lie… I love ice cream so much and I crave it mostly right before bed. I would eat a bite to feel good!

Snacks
I try not to snack between meals and keep it to 3 meals a day. If I feel hungry during the day, I would eat strawberries because they are an awesome substitution for candies. They are sweet and full of antioxidants.

Guilty treats
I would go for a chocolate ice cream or chocolate chip cookies.

Weirdest thing you like to eat?
I think it’s dried carrots or dried vegetables in general. It’s actually a very good snack because they still have the vitamins and minerals but in a form of chips they are pretty interesting – it’s a must try!

Bed time
Because I wake up early, I go to sleep early as well. At 9-10 pm I already don’t have energy, so I prepare myself to go to sleep.

Weekends
I don’t look at the weekends as cheat days, so I would eat normally like all other days. I love consistency. If I like any type of food, I would eat it again and again every day.

Supplements
For supplements, I take probiotics – they are very important for digestion, and I take omega 3, turmeric and vitamin d3. I believe that supplements start to work after 1-3 months, so it’s a long process.