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Summary
On episode 523 of 40+ Fitness, Coach Allan sits down with Lisa Moskovitz, a registered dietitian and the founder and CEO of NY Nutrition Group who has counseled hundreds of thousands of clients and written for outlets including Inside Edition, CBS, and Shape, to talk about her book The Core 3 Healthy Eating Plan.
Lisa argues that lasting change starts with your relationship to yourself and to food, not with a meal plan, and she lays out four “distorted eater” archetypes that help people recognize their own patterns.
She and Allan also break down her Core 3 plan for balancing carbohydrates, protein, and fat around blood sugar stability, and her MOVE approach for making exercise sustainable instead of a punishment.
Links
- https://www.nynutritiongroup.com
Key Takeaways
- Food freedom means unconditional permission to eat. It is permission to eat without stipulations, compensation, or punishment afterward, not a license to eat without thought.
- A healthy relationship with your body comes first. Signs of an unhealthy one include avoiding social situations, constantly trying to change your body, and letting negative self-talk harden into firm beliefs about yourself.
- Talk to yourself the way you would talk to a struggling friend. Most people default to encouragement and love with a friend, but turn harsh and punishing with themselves; closing that gap is foundational to change.
- Four distorted eater archetypes reveal your patterns with food. The erratic eater lacks structure, the dependent eater uses food emotionally, the judgmental eater enforces rigid food rules, and the obsessive eater is most at risk of a full eating disorder. Most people recognize themselves in more than one.
- Mindful eating is about being less mindless, not perfect. Nobody eats with full attention at every meal, but distraction and using food itself as a distraction both drive overeating.
- The Core 3 plan balances carbs, protein, and fat for blood sugar stability. No food group, including carbs, is off limits; the plan favors higher fiber carbohydrates, adequate protein, and anti-inflammatory fats, personalized to the individual rather than a one size fits all formula.
- The MOVE approach makes exercise sustainable. Make it social, Obtain accountability, choose activities you actually love (Value), and Ease into new routines gradually rather than jumping in with both feet and burning out.
- Lisa’s three strategies to get and stay well: stop trying to make everyone else happy at the expense of your own needs; practice self-awareness of your daily habits and emotional state; and practice self-compassion and gratitude instead of punishing yourself when a week does not go as planned.
“Wellness is a skill.”
Lisa Moskovitz
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