#5 - Mindfully Approaching Weight Loss with Dr. Robyn Pashby

#5 - Mindfully Approaching Weight Loss with Dr. Robyn Pashby

Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of filmmakers, writers, and industry icons. Essentially, we learn what makes them flip the switch to achieve great feats, goals, and milestones and a chance to geek out over the psychology behind human behavior.

Today, you’ll hear my conversation with Dr. Robyn Pashby, a clinical health psychologist in Washington DC and Maryland, who specializes in the cognitive, behavioral and emotional aspects of health behavior change. She is experienced in the use of two evidence-based interventions for eating and weight concerns including Interpersonal Psychotherapy and Cognitive Behavioral. Her clinical specialization is in the psychological treatment of obesity and binge eating disorder.

So why do you need to know Dr. Pashby? She is the co-creator and leader of an online weight management coaching program called Health Gains and has authored or co-authored numerous publications including peer-reviewed scientific articles, book chapters, and blog posts. Dr. Pashby is currently serving as the Vice President of Professional Affairs on the DC Psychological Association Board and was also the Assistant Director and senior psychologist for the National Center for Weight and Wellness (NCWW) located in Washington DC for 7 years.

Dr. Pashby is truly an all-star in the field of psychology and I’m honored that she allowed me to pick her mind. No matter if you’re pursuing a specific weight management goal or another health-related intent, she provided incredible insight on our own psyche and what we need to do for change. We cover:

Managing relapses, identifying your automatic thoughts, examining self-destructive tendencies, being honest about your own biases and judgments, changing your relationships with people, and much, much more. This interview was an incredible treat that dove straight into the meat of psychology. So with that being said, let’s jump in! You can follow Dr. Robyn Pashby on Facebook and Twitter and learn more about her on http://www.dchealthpsychology.com/.

---

Listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!

---

“If you persist with telling yourself that you're worthless, you just don't want to get up and go for a walk for a worthless person. If you don't start to change how you see yourself, then none of the plans or programs will stick…It starts with how you treat yourself.”

— Dr. Robin Pashby

---

What You Need to Keep in Mind While Using the Gym for Weight Loss

Starting your new year’s resolutions early, but don’t know how to approach the gym to lose weight? I answer this question and more in my recent interview with Livestrong.com below. You can find their fitness article based on the full interview here.

1. Is working out 30 minutes a day enough to lose weight?

Personal Trainer Wisdom: Since our bodies are equipped and meant to move most of the day, a 30-minute session will rarely satisfy your true needs. Some programs, though, like a high-intensity workout, circuit training, or interval training, may increase your blood flow, muscular endurance, cardio endurance, and strength. Your nutrition efforts will account for most of your weight loss efforts since working out rarely offsets the effects of poor food choices (not an even exchange). Nevertheless, a 30 minute aerobic workout with an elevated heart rate may ignite the body to utilize its fat stores as fuel (most often desired during a weight loss phase).

2. If you are new to the gym, should you get at least one session with a trainer to learn how to use the machines?

Personal Trainer Wisdom: Considering the abundance of fitness exercise resources, I'd use your first session with your trainer to set intent and to identify your strengths and weaknesses through a gait analysis and a breakdown of your movement. If you bypass this important step, you may be setting yourself up for failure, injury, or wasted efforts.

3. What are the best machines to use if you’re trying to lose weight?

Personal Trainer Wisdom: Machines offer quite a bit of versatility for dynamic and isolated movements. In the case of an injury or poor posture, you may perform an isolated movement like a stationary cable row on a seated bench with a cable. In the case of functional movement, you may utilize the cable cross machine to perform multi-planar movements like a chest press with an alternating lunge. The value of the machines will depend on your goals, strengths, and limitations. In terms of losing weight, the upper and lower body combined movements are the most taxing on the system and require the most energy (fuel). As long as you're not performing a series of faulty compensations, these balance movements will give the aerobic workout you desire for weight loss. Other isolated exercises may still be incorporated within a circuit to meet some of the same results.

4. Will just doing cardio help you lose weight? Or do you need strength training, too?

Personal Trainer Wisdom: To achieve sustainable weight loss, you must take a mental, emotional, and physical approach. You want your body to work effectively and efficiently for you! If you take a well-rounded, optimal approach, your body will bring you back to your ideal weight. In order to do so, you must minimize inflammation from your diet and movement (control the number of battles it must fight), incorporate a plant-based diet, increase your respiratory function through cardiovascular movements, increase your muscular strength and range of motion through strength training, increase your muscular endurance through functional and circuit training, and integrate healthy coping behaviors through self-improvement measures. The answer to sustainable optimal health and weight loss will always be a collection of approaches across your mental, emotional, and physical selves (especially on the physical side).

5. What is the biggest mistake you see people make at the gym?

Personal Trainer Wisdom: Too often, people enter the gym and wander aimlessly. Despite popular belief, you don't achieve optimal health or weight loss by "just moving." It requires a strategic, thoughtful approach with your strengths and weaknesses in mind. Otherwise, you may waste time jumping randomly from one exercise to the next or, worse, putting yourself at risk for an injury. If you truly want to find your best optimal you, you must adopt the motto "Move and eat with intent."

Photo Credit: Bigstock and Planetfitness.com – What will be your approach when you show up to your workout at Planet Fitness?

---

Want to listen to the unedited full version of the interview with John Brand or other past guests? Search “The Elements of Being” on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform. You can also find it in this podcast section.

How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet

Recently, my personal training client wanted to ramp up her weight loss efforts. Our first step was examining her current slate of meals (the typical Midwestern diet) and identifying the healthy alternatives. Take a look…the same meals are probably in your diet too!!

Quick Swap/General Changes to Your Typical Meals

-Organic ingredients only (more flavor!).
-Reduced sodium for all canned products (less bloatedness!).
-No lard in any of the canned bean products (less of the unnecessary bad fat!).
-Meat (including all red meat, white meat, fish, seafood, etc.) should not be more than 25% of any dish (vegan is preferred for ALL 3-4 meals).
-Eliminate cheese or swap it for a SMALL amount of Diya's Chopping Block Cheddar Cheese Shreds. I still hesitate to recommend a cheese substitute since it's still highly processed and you will continue the craving (which will be dangerous when the substitute isn't available).
-No butter.
-The portion of vegetables must always double the size of meat at a minimum.

Common Meals (and their Healthy Alternatives)

Chili mac

-Healthy Alternative: Mexican mix (below) using the taco seasoning recipe (below) with Banza Chickpea Elbows Pasta (boil until el dente, and then quickly rinse with cold water). Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies, 1/4 pasta.

Pizza

-Healthy Alternative: 365 Everyday Value Cauliflower Pizza Crust, 8 oz (frozen), tomato sauce, Diya's Chopping Block Cheddar Cheese Shreds, roasted red bell peppers, fresh garlic cloves, basil.

Lemon garlic sauce chicken, veggies, and pasta

-Healthy Alternative: 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).

Grilled chicken breast and veggies

-Healthy Alternative: 1/4 chicken (2-4 oz), 3/4 veggies (grilled asparagus, broccoli, tomatoes, etc.).

Grilled cheese

-Healthy Alternative: Whole grain bread with Diya's Chopping Block Cheddar Cheese Shreds but this still isn’t a nutrient-dense option alone. Make this a 1/4 of your meal and add veggies for the rest.

Lasagna

-Healthy Alternative: Mexican mix recipe (below) using the taco seasoning recipe (below). Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies (beans, corn, sauteed onions, bell peppers), 1/4 El Milagro Corn Tortillas (only ingredients: corn, water, lime).

Beef chili

-Healthy Alternative: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 green peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.

Crockpot BBQ chicken

-Healthy Alternative: Chicken breasts, green pepper strips, strips of sautéed onions and diced garlic, and Annie's Original BBQ Sauce. The chicken is only 1/4 of your meal and veggies for the rest.

Tuna salad

-Healthy Alternative: Wild Planet Wild Albacore Tuna Pouch (No Salt), 1 tbs of Real Mayo, 1tsp of Trader Joe’s Lemon Pepper seasoning, ¼ tsp garlic powder, ¼ tsp onion powder, lemon garnish, and 1-2 tsp of diced pickle or relish.

Chicken casserole (chicken, peas, cream of chicken soup, breadcrumbs)

-Healthy Alternative: Chicken breasts, peas, vegan cashew sauce (https://cookieandkate.com/vegan-mac-and-cheese-recipe/), and oats or quinoa (instead of breadcrumbs). The chicken is only 1/4 of your meal and veggies for the rest.

Tacos (chicken, lettuce, cheese, shells)

-Healthy Alternative: Mexican mix using the taco seasoning recipe. Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies (beans, corn, lettuce as well as chopped spinach and green peppers marinated in squeezed lime juice), and 1/4 El Milagro Corn Tortillas (only ingredients: corn, water, lime)…no cheese.

Taco salad (same as above but in a salad)

-Healthy Alternative: Mexican mix using the taco seasoning recipe. 1/4 Ground chicken (2-4 oz), 3/4 Veggies (beans, corn, lettuce as well as chopped spinach and green peppers marinated in squeezed lime juice)…no cheese.

Beef meatloaf

-Healthy Alternative: Ground chicken, diced green peppers, diced sautéed onions and garlic, oats or quinoa (instead of breadcrumbs), Organic Large Omega-3 Brown Grade A Eggs, Heinz Simply Tomato Ketchup, and Annie's Original BBQ Sauce…..but this still isn’t a nutrient-dense option alone. Make the meatloaf a 1/4 of your meal and add veggies for the rest.

Base recipes

Mexican mix

-1 lb ground organic chicken breast sauteed with 1 chopped medium onion and 2 chopped garlic cloves
-2 cans of Bushes black beans
-1 can Hot Rotel (or any diced tomatoes)
-1 can Mexican corn

Taco seasoning

-2 tbs chili powder
-1/2 tsp garlic powder
-1/2 tsp onion powder
-1/4 tsp red pepper flakes (optional)
-1/2 tsp oregano
-1 tsp paprika
-3 tsp cumin
-2 tsp salt
-2 tsp pepper

Photo Credit: Bon Appetit. com: Can grilled cheese ever be healthy?

My Personal Training Client’s SPECIFIC Plan to Lose Weight

After a frustrating stream of weight fluctuations, I couldn’t be prouder of my personal training client’s new plan to lose 20 lbs for good! This is a great template for anyone serious about long-term weight loss.

WEIGHT LOSS MILESTONES

-Get Down to 187 Pounds on my Home Scale by 7/1/2019
-Get Down to 181 Pounds on my Home Scale by 8/1/2019
-Get Down to 176 Pounds on my Home Scale by 8/31/2019
-Get Down to 171 Pounds on my Home Scale by 10/15/2019

Personal Trainer Wisdom: Losing 1-2 lbs per week is the most sustainable way to achieve weight loss. Matt is taking a realistic, achievable approach to reaching his ultimate goal. Setting milestones is a great way to carry this out at a micro level. While the actual results may vary slightly depending on unexpected factors, Matt has set the intent. Since most people seek to change life every 3-4 weeks, the dates are appropriate.

WEIGHT LOSS APPROACH PHASE 1

Personal Trainer Wisdom: As a human scientist, I am constantly testing the body’s sensitivity to food and movement. When developing a weight loss plan, the same approach applies. Matt has created guidelines below based on his true physical needs and the principles of cleaning eating for optimal health (the weight loss is just a result). While each line seems strict, it is adaptable. Most important, it sets the intent once again. All choices will extend from this list. This approach is a stark contrast from the most common effort of extending choices from one’s wants instead (which doesn’t necessarily reflect a person’s needs and most likely leads to faulty guesses with unsuccessful, long-term results).

Foods Ill Eliminate Until I Reach my Goals

• Eliminate BREAD, PROCESSED STARCHES, CHIPS, PRETZELS, ALL SALTY SNACKS, and ALL BAKED SWEET GOODS
• Eliminate STARCHY VEGETABLES (Potatoes, Rice, etc.)
• Eliminate 80%+ of DAIRY PRODUCTS
• Eliminate Specifically: PIZZA, FRENCH FRIES, CHINESE FOOD, ITALIAN SANDWICHES, BURGERS WITH BUNS, WENDY’S, and Other FAST FOOD
• Eliminate Fried Foods like Chicken Fingers, Fried Chicken, Fried Appetizers, Fatty Foods: Bacon, Chicken Wings, etc.
• Eliminate Energy Bars of All Kinds (Except in Super Emergencies/Damage Control)
• Eliminate All BEER, and any Indulgent, High-Cal Booze Drinks
• All NUTS Except Pistachios in Shell, Counting When I Eat
• Popcorn in Emergencies
• BBQ Sauce on Meat
• Cereal
• Candy
• Peanut Butter

Foods Ill Keep in my Diet but May Eventually Eliminate for Clean Eating

• Diet Coke – try to limit to 24 oz a day, MAX
• Splenda – Do not use willy nilly
• Diet Soft Drink Squirts
• Turkey Jerky & Beef Jerky
• “Lean” Mixed Drinks & Wine – Always Attempt Moderation. Only get drunk “if necessary”
• Arctic Zero Ice Cream (the Extreme Low-Cal Ice Cream) – 1 Pint, 2-3x per week max
• Sugar-Free Creamer for Coffee, in moderation

At-Home “Yes” List

• My Smoothies w/ Almond Milk, Pea Protein Powder, Frozen Fruit, Spinach, Carrots, Bananas, Flax Seeds
• Fruit of All Kinds
• Powdered Peanut Butter in Moderation
• All Raw Vegetables
• Non-Starchy Cooked Vegetables
• Chicken, Shrimp, Jerky
• Dry Soaked Cooked Beans
• Edamame
• Pistachios with Shells

Partying, Dining Out, etc.

• I will drink Canned Seltzer Alcohol Drinks like Truly, Spiked Seltzer, Aqua Fierte
• I will drink Rum or Vodka + Club Soda or Sometimes Diet Coke
• I will have NO BEER EVER, NO BEER, NO BEER, NO BEER
• I will NOT eat any heavy, junk foods after drinking
• I will eat the best option on the menu when I dine with my girlfriend
• I will eat in great moderation when there are no good choices
• I will eat SLOWLY and MINDFULLY
• I will NOT eat bread that comes out beforehand
• I will NOT eat Chips & Salsa that comes out beforehand

Photo Credit:
Love One Today .com: What guidelines will you set to lose weight?

4 Quick Meals for Weight Loss (Only a 12 Minute Prep)

One of the reasons why my personal training clients avoid eating healthy is the usual time required to cook. With the Instant Pot, cooking at home is no longer a task. My wife, Sammy, and I recently tested several recipes and found 4 great ones (with some changes) to help you lose weight.

Personal Trainer Wisdom: Feel free to substitute any 1 lb of meat with 2 cups of beans, quinoa, or lentils. Also, sauté the onions and garlic in the Instant Pot first if you have the extra 3-5 minutes.

**********************************

 

INSTANT POT GROUND TURKEY LENTIL CHILI

INSTANT POT GROUND TURKEY LENTIL CHILI

INGREDIENTS

1 lb ground turkey

1 medium yellow onion, diced

2 minced garlic cloves

2 Tbsp tomato paste

1 1/2 tsp salt

1 cup dry green lentils

2 cups vegetable broth or water

1 (8 oz) can tomato sauce

1 (14.5 oz) can petite diced tomatoes

1 (4 oz) can diced green chiles

2 tsp chili powder

1 tsp cumin

1/2 tsp pepper

-Turn your Instant Pot onto “saute.” Brown the ground turkey. Add in the diced onions, garlic, tomato paste, and salt and cook until meat is browned and onions are soft and translucent.

-Add in the lentils, water, tomato sauce, diced tomatoes, green chiles, chili powder, cumin, and pepper.

-Cover the Instant Pot and turn it to “manual,” set the timer to 13 minutes. Make sure the valve is set to “sealing.”

-When the timer beeps let it sit for 10 minutes and then slowly release the pressure by moving the valve to “venting.”

-Remove the lid and ladle the chili into bowls. We topped ours with some diced green onions.

Source: https://www.365daysofcrockpot.com/instant-pot-ground-turkey-lentil-chili       

***********************************

HEALTHY INSTANT POT CREAM OF ASPARAGUS SOUP

HEALTHY INSTANT POT CREAM OF ASPARAGUS SOUP

INGREDIENTS

½ cup of minced onion

½ tsp minced garlic

1 lb asparagus, ends, and tips snapped off

3 cups of cauliflower florets

3 cups of vegetable broth

1 tsp thyme

1” strip lemon peel

1 bay leaf

1/8 tsp nutmeg

¼ tsp onion powder

½ tsp salt

1/8 tsp cardamom

1/8 tsp ginger

¼ cup white wine

1 cup of coconut milk

1/8 tsp white pepper

Shaved almonds (topping)

Hemp seeds (topping)

-Add the onion, garlic, asparagus (expect for the tips), cauliflower, vegetable broth, thyme, lemon peel, bay leaf, onion powder, salt, cardamom, ginger, white wine, coconut milk, white pepper and mix well.

-Place the asparagus tips in a foil packet and place on top of the asparagus mixture.

-Put the lid on and make sure the steam release handle is set to sealing, or closed; change to the manual setting on high and set the time for 2 minutes.

-Carefully move the pressure valve to steam release handle and release the pressure manually. Set the foil packet aside for serving. Discard the bay leaf and lemon peel.

-For the blender, transfer the cooked asparagus and cauliflower mixture to your blender along with nutmeg. Blend until smooth and season with more salt and pepper to taste.

-Serve topped with the asparagus tips and sprinkles of shaved almonds and hemp seeds.

Source: Adapted from the book The Ultimate Vegan Cookbook for your Instant Pot

***********************************

INSTANT POT FIRE-ROASTED BEAN STEW

INSTANT POT FIRE-ROASTED BEAN STEW

INGREDIENTS

2 cups of soaked (or drained from a can) white (or cannellini) beans

2 cups of soaked (or drained from a can) kidney beans

1 large onion, diced

1 (15 oz) can organic fire-roasted tomatoes, diced and undrained

1 cup of vegetable broth

¼ cup dried parsley

1 tbsp chili powder

1 tsp black pepper

3 cups baby carrots

3 cups cubed sweet potatoes (1-2 medium)

2 cups chopped celery (about 4 stalks)

2 cups sliced white button mushrooms

1 tbsp minced garlic (or 5 garlic cloves chopped or thinly sliced)

1 tbsp extra virgin olive oil

2 tsp sea salt, plus more to taste

3 tbsp hemp seeds

-Place all of the ingredients in the pressure cooker.

-Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function high pressure, and use the +/- buttons until the display reads 20 minutes.

-When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

-Open the cooker and stir everything in the pot, adjust salt to taste.

Source: Adapted from the recipe “Fire-Roasted Beef Stew” in the book Instant Loss Cookbook

***********************************

 

INSTANT POT TUSCAN SHREDDED CHICKEN STEW

INSTANT POT TUSCAN SHREDDED CHICKEN STEW

INGREDIENTS

1 lb chicken breasts

2 cans white (or cannellini) beans

1 tbsp extra virgin olive oil

2 medium onions, sliced

1 (28 oz) can chopped tomatoes, undrained

1 tsp thyme

1 tsp salt

1 tsp white or black pepper

1 cup white wine

1 tsp minced garlic

3 cups diced red potatoes

1 cup diced zucchini without skin

1 tbsp balsamic vinegar

1 tsp Italian seasoning

-Place all of the ingredients in the pressure cooker.

-Place the lid on the cooker and make sure the pressure knob is in the SEALING position. Using the display panel, select the MANUAL function high pressure, and use the +/- buttons until the display reads 12 minutes.

-When the cooker beeps to let you know it’s finished, switch the pressure knob from the SEALING to the VENTING position, administering a quick release. Use caution while the steam escapes—it’s hot.

-Open the cooker and stir everything in the pot, adjust salt to taste.