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Updated: Oct 16, 2020

Welcome to Sweat and Sauté by Sofia! A platform where I can share my passion for nutrition, fitness and wellness and inspire others to live happier and healthy lifestyles. My goal is to show you that anyone is capable of incorporating wholesome nutrition and a good sweat into their everyday routine! Anyone can live a healthy lifestyle, and it doesn't require master cooking skills, hours in the kitchen, or a degree in Exercise Science (although it helps 😉)... to get there!

Hi! My name is Sofia Apsey, and I am the creator of Sweat and Sauté by Sofia. The "Sweat" part represents my first love for fitness, and is also the name of the exercise program I teach via Zoom twice per week (SWEAT by Sofia)! Click here to sign up or to learn more about it (classes are 100% donation based, and for all ages/fitness levels!). The "Sauté“ part of my platform represents my passion for cooking and belief in wholesome, anti-diet nutrition. Interested in private nutrition coaching with me or trying one of my 28-Day Healthy Eating Challenges? Click here to learn more about what I offer!

Where I'm at, and where I'm going

Currently, I am working as a Dietetic Intern at John Muir Medical Center in Concord, CA to pursue my dream of becoming a Registered Dietitian (RD). To become an RD, you must have at least a Bachelor's degree (soon to be Master's degree minimum) in Nutrition from an ACEND accredited university, complete a 1200-hour supervised practice internship (kind of like a residency for doctors), and pass a national board exam. My goal is to work as a Clinical Dietitian after passing my board exam later this year while growing my business/private practice on the side. I enjoy learning all areas of nutrition and doing a little bit of everything!

Wellness tip of the week

Find yourself drinking more alcohol due to shelter in place, more time at home, and stress from COVID19? Here are some tips to limit drinking and reduce the effects of alcohol during these challenging times:

1. Pick lower sugar/calorie options to limit blood sugar crashes and weight gain:

  • Vodka mixed with different flavors of soda water (my favorite brands are SpinDrift, La Croix, and Bubbly) and lime.

  • Blend hard seltzers (my favorite brands are White Claws, High Noons, and Budlight Seltzers) with fresh fruit for a lower-sugar icey treat with added minerals and vitamins.

2. Drink a glass of water in between each alcoholic beverage to rehydrate and slow down drinking all together.

3. Make mocktails! You'll still get that "wind down" feeling without the hangover tomorrow morning.

What I am reading and/or listening to

I just finished reading Body Love Every Day by Kelly LeVeque, and it's a must read if you want easy-to-digest (no pun intended) science and nutrition! Kelly's nutrition practice and beliefs are similar to mine - focused on a variety of whole foods that limit spikes in blood sugar and promote balanced meals. This book is a great resource to have on hand if you ever need a refresher on the benefits of specific fruits and vegetables, amino acid profiles, smoothie recipes, and more!

That's all for now! If you have nutrition topics or questions you'd like me to address here, please let me know! I'd love to hear from you.

In health,


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