111: Why diets don’t work with Lisa Moskovitz, RD

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Hi friends! Happy Thursday! I have a new podcast episode and can’t wait to hear your thoughts on this one.

Today, I’m chatting with Lisa Moskovitz, RD, all about quieting the diet noise and why diets don’t work.

Here’s what we talk about on today’s episode:

How to quiet the diet noise: how become a more confident, autonomous, and intuitive eater, and improve your relationship with food

How to move the needle towards fitness and weight loss goals in a healthy way

Why  diets don’t work: how they actually bring you further away from finding your healthiest, happiest weight

How diets impact your metabolism

Her tips for being Healthy in Real Life

and so.much.more.

I LOVED today’s conversation and hope that you’ll take a listen!

111: Why diets don’t work with Lisa Moskovitz, RD

Here’s a bit more about Lisa and her background:

Lisa Moskovitz, RD, is a registered dietitian, the CEO of NY Nutrition Group, a large group nutrition practice and the author of The Core 3 Healthy Eating Plan, a personalized, science-based guide to finding your healthiest, happiest weight. She received a BS in nutrition from Syracuse University and then went on to complete an intensive dietetic internship at NYPresbyterian Hospital. Since then, she has accumulated over a decade of experience in private practice, providing nutrition workshops and working with the media. Lisa is regularly featured in major publications such as Well + Good, Eat This Not That, Yahoo Health and is often interviewed for popular news channels such as Fox 5 NY, CBS News and Inside Edition.

Check out her website here, her Instagram here, and get a copy of The Core 3 Healthy Eating Plan (use Core20 for 20% off!).

Resources from this episode:

I love love love the meals from Sakara LifeUse this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

The weather is cooling down, and I’m still obsessed with my sauna blanket. It fe

Chocolate Chip Pumpkin Muffins

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Pumpkin bread filled with melting chocolate chips and bursting with autumn spices – is there anything more quintessentially fall than the smell of pumpkin spices drifting through the house?

I tasted pumpkin bread for the first time about 20 years ago, when one of my students shared her mom’s pumpkin muffins with me. The recipe below includes both traditional and gluten-free variations.

Chocolate Chip Pumpkin Bread

Pumpkin Chocolate Chip Muffins

I have no idea how I survived up until then without this awesomeness in our life, because pumpkin muffins have been a year-round (yes, pumpkin haters – year-round) favorite in our home ever since.

These muffins are moist, sweet, and packed with real pumpkin flavor. A spoonful of pumpkin pie spice (homemade or store-bought) brings out the classic fall flavors.

And while I’m a bit of a purist about some recipes, I have to admit that pumpkin muffins with chocolate chips added into the mix are truly irresistible.

The aroma of warm cinnamon, ginger, cloves, and nutmeg wafting through the house as the muffins bake is one of the best parts of this recipe. Aside from eating the muffins, of course!

We can’t get enough pumpkin-based recipes during these last few months of the year. If you like these pumpkin muffins then you’ll love our Pumpkin Spice Waffles too.

Another easy hearty breakfast all of my kids love is Pumpkin Spiced Baked Oatmeal. It’s one of our favorite ways to eat oatmeal; and that’s saying something because we eat a lot of oatmeal around here.

And of course, no autumn lover’s season is complete without a few afternoons sipping homemade Pumpkin Spice Lattes with a friend.

(Our homemade version is just as good as anything from a coffee shop but with real pumpkin instead of syrup!)

Chocolate Chip Pumpkin Muffins {traditional and gluten free recipes} by Barefeet In The Kitchen

Gluten Free Pumpkin Bread

I’ve played with the recipe countless times adding all kinds of ingredients. If that’s your style, have at it. This recipe includes both traditional and gluten-free variations as well instructions for baking a loaf of pumpkin bread or a tray of pumpkin muffins.

Add in handfuls of chocolate or nuts, whatever makes you grin. Chocolate chips and walnuts are a delicious combination. Cranberries, raisins, and other kinds of dried fruit are also tasty.

For me, it’s all about the basic pumpkin bread with a handful of chocolate chips thrown in. Whether I’m eating this for breakfast or sneaking a muffin as an afternoon snack, the simple combination of pumpkin and spice all baked into a portable baked treat, just can’t be beat.

Empty nest syndrome: how to unruffle your feathers and spread your wings

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We explore the signs of empty nest syndrome and how you can manage this big life transition

Empty nest syndrome: how to unruffle your feathers and spread your wings

Raising children and being a parent sets us up on a rollercoaster of emotions. One minute you’re feeling the joy and pride of seeing them thrive, the next you’re filled with worry, doubt, and frustration as they veer wildly off-track. A lot can be said about parenting… but no one can say it’s a boring endeavour.

Throughout the journey, there are a number of transitions. One that may take you by surprise is the day your child(ren) leaves home and, suddenly, you’re alone again.

“Some parents may find the departure of their child to school or university a relief, time to get their space back, and get on with the goals they’ve been holding back on during the years of parenting,” life coach Geraldine Macé explains. “For some, however, it leaves a big empty space that they have no idea how to fill – an empty nest.”

Empty nest syndrome is a term used to describe the grief, anxiety, and sadness some parents and caregivers feel at this time. Here are some signs to look out for:

Loss of purpose

A feeling some empty nesters may resonate with is being ‘redundant’. Geraldine notes, “Parents may be feeling incredibly sad with a loss of focus, spending hours on their own thinking back to the times they had with their child. Sometimes that can be with a sense of regret for the things that they did or didn’t do while their child was at home.”

Becoming a parent or caregiver changes your life in a huge way, often having an impact on your sense of identity. So it makes sense that, once you don’t have kids in the house to look after, you may feel a little lost.


Some empty nesters may also feel generally ‘off’, noticing a lack of motivation. Perhaps you think you should feel exhilarated now that you have more time to dedicate to yourself but, instead, you struggle to focus and lack the energy to do what you used to. The term languishing is used to articulate this sense of listlessness.

Using numbing techniques

“Other signs to look out for are using things to distract themselves so that they don’t have to think about how they feel, such as with food, drink, shopping, watching TV, gaming, or exercise,” Geraldine says. If you’re trying to distract yourself from the difficult emotions you’re feeling, this could be a sign of empty nest syndrome.


For some parents and caregivers, having an empty nest paves the way for some true relaxation, however, those experiencing empty nest syndrome may find this a struggle. Instead of being able to switch off, empty nesters may find themselves worrying about their child(ren) excessively, and unable to concentrate.

More emotional

There are a range of feelings that can come up during this time, so you may notice your emotions are close to the surface. “As parents try to negotiate this transition, they may find themselves feeling more emotional than normal,” Geraldine explains. “Tears come readily, or they may find that they get angry more easily.”

Relationship conflict

Raising a family will likely have an impact on y

Draw yourself calm: what is mindful drawing?

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A chance to slow down, be creative and connect with nature’s beauty, mindful drawing is our new favourite activity. Here we talk to artist and author Amy Maricle to learn more

Draw yourself calm: what is mindful drawing?

I started drawing back in 2020, during the first lockdown. I was taking a break from my side-hustle after experiencing burnout and needed something to keep my creative mind busy that was not related to work, and drawing fit that bill perfectly.

Following online classes and doodling flowers became a habit and it helped me tap into a whole different side of creativity. I found the whole process really calming and became interested in how drawing and mindfulness can come together. So, when I was offered the chance to speak with Amy Maricle, artist, former art therapist and author of Draw Yourself Calm, I jumped at the chance.

“I use a lot of the mindfulness skills that I learned in my work to help people,” Amy tells me.

“It's really about slowing down and approaching art in a very process-oriented way so that it's inviting and grounding. I find it really helps me and my students to open up to their imagination because things move more slowly, it's less judgemental and it's just way more fun.”

Before speaking I had started working my way through the book, learning more about what mindful or ‘slow’ drawing is all about and having a go at some of the exercises. A key part of the process is tuning in to how you’re feeling, connecting with the breath and taking notice of what you’re doing. Amy explains that noticing the way the pen feels in your hand, the bumps in your paper, the sound of the lines as you draw them, can all help you sink into a calmer, more meditative state.

And this is what mindfulness is about, at its core. Paying attention to the present moment and allowing yourself to get absorbed by it. When we do this, ruminations about the past and worries about the future can fade into the background. As someone who struggles from anxiety from time to time, cultivating moments like this is paramount.

Inspired by nature

As I was working my way through the book, I noticed the patterns were largely inspired by nature. From the soft and wispy milkweed pattern to the intricate cobble design, many of the exercises imitate nature’s own stunning patterns.

Discussing this influence, Amy explains that she’s always been inspired by nature and felt lucky to live close to a nature reserve during lockdown in 2020.

“I live in an area with access to a small nature preserve. It is right on the side of the highway, so it's not so quiet, but it's very close to my house. I know I am extremely fortunate, and I go to that nature preserve often. During the pandemic, it was my medicine, along with my art.”

Amy wondered how she could support others during the pandemic and realised, mindful drawing could be it. She started holding live mindful drawing sessions on Facebook for people to join and it was really well received, and in time she was approached abo

Chicken Potato Broccoli Casserole

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This fully loaded Chicken Potato Broccoli Casserole starts with fluffy mashed potatoes that are mixed with tender bites of broccoli and chicken, then generously sprinkled with bacon and cheese. The result is an absolutely irresistible dinner.

cheesy mashed potatoes with broccoli and chicken

Chicken Potato Casserole

Yes! I just called a “casserole” irresistible and I stand by that. If you love mashed potatoes, chicken, and broccoli, not to mention bacon and cheese, you need to try this recipe! (although, technically, my boys don’t love broccoli and they LOVE this casserole, so….)

This recipe is one of many great ones in my friend Trish‘s cookbook, 100 Creative Ways To Use Rotisserie Chicken. In case you can’t tell from the title, she has literally written the book on ways to cook with rotisserie chicken.

Her book really should be sold next to the rotisserie chicken display in every grocery store. I love how many great ideas she’s packed into this cookbook.

Chicken Potato Broccoli Casserole

This recipe will work well with rotisserie chicken, leftover roasted chicken, or with any cooked leftover chicken.

Monterey Jack, Cheddar, or a Mexican blend shredded cheese will also work with this recipe. I typically use a Mexican blend shredded cheese because I almost always have it on hand and it works great.

chicken broccoli potato casserole in white dish

This recipe can be mad