Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Transform How You Eat With One Simple Question

Today I want to share a simple tip you can implement right away that will radically change the way you eat.

WHAT we eat isn’t the biggest problem – which is why diets don’t work long term. In order to transform our relationship with food, we need to investigate the WHY behind our overeating and HOW we eat.

A little less nom nom nom and a little more OM.

I’m totally making up this number, but my guess is that 90 something % of Americans are completely checked out when eating. We’re working + driving + surfing the intertubes + reading emails + watching TV.

We start eating and POOF – our oatmeal or sandwich or bowl of popcorn is gone. We didn’t even taste it. We never got a chance to enjoy it.

Today I’m offering a simple strategy. Before you put the next bite in your mouth, ask yourself the following question.

Is there still food in my mouth?

If the answer is NO – eat another bite.

If the answer is YES – finish what you’re eating.

If you’re using a fork or spoon, putting it down between bites helps.

That’s it.

The next time you eat something, give it a go. You’ll probably screw it up. So what. Keep trying.

I promise you – this simple practice will radically transform how you eat. ​

XO ~Robyn

Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. 

She helps women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.

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Chickadee Kitchen: Breakfast Quinoa Porridge

Chickadee Kitchen: Breakfast Quinoa Porridge

For the past few years, I’ve eaten oatmeal for breakfast about 95% of the time. Now there’s nothing wrong with oatmeal – and I still have a whole lotta love for one of my favorite grains, but change is good – right? 

Most of us think of quinoa (keen-wah) as a lunch or dinner side, but it makes a delicious AND nutritious breakfast. 

A few fun facts:

  • It is packed with protein (more on this in a minute)
  • It’s high in fiber
  • It has a low glycemic index – which means it doesn’t spike blood sugar levels
  • It’s light and fluffy, yet filling
  • It’s wheat and gluten free
  • It’s has a delicious nutty flavor
  • 222 calories/cup (cooked)
Most grains are considered to be inadequate as total protein sources because they lack adequate amounts of the amino acids lysine and isoleucine.

However, quinoa has significantly greater amounts of both lysine and isoleucine (especially lysine), and these greater amounts of lysine and isoleucine allow the protein in quinoa to serve as a complete protein source.

Quinoa is a very good source of manganese. It is also a good source of…

  • Phosphorus
  • Copper
  • Magnesium
  • Folate
  • Zinc

I’ve been cooking up a big batch of quinoa on weekends and storing it in the fridge – which makes prepping breakfast super easy (thinking too much before coffee = no bueno). 

Easy Breakfast Quinoa Porridge

  1. Scoop out the amount you want (I usually use ~1 cup)
  2. Add a splash of water and heat in the microwave for 30-60 seconds.
  3. Once warmed up, top with your favorite combo of fruits, nuts, seeds or other goodies…
  • Greek/Icelandic Yogurt
  • Walnuts
  • Almonds
  • Peanut Butter
  • Almond Butter
  • Preserves
  • Berries
  • Apples
  • Bananas
  • Raisins
  • Figs
  • Pumpkin Seeds
  • Sunflower Seeds
  • Coconut Flakes
  • Honey
  • Almond Milk
  • Coconut Milk
  • Cinnamon

XO ~Robyn

Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. 

She helps women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.

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Chickadee Kitchen: Autumn Squash and Chicken Apple Sausage Bake

Autumn Squash and Chicken Apple Sausage Bake

Squash and pumpkins and apple spice abound! It must be fall.

I stumbled upon this recipe a few years ago and it’s been my go-to fall favorite ever since. My version is slightly different, so feel free to take a peek at both and create your very own delectable autumn medley!

Ingredients:

  • 1 Red Onion, cut into large chunks
  • 2 Delicata Squash (feel free to substitute butternut or kabocha squash), cut into 1/2″ half moons (1″ chunks for other squashes)
  • 1 Large Sweet Potato, peeled and cut into 1″ chunks 
  • 1/2-1 tbsp Bragg Seasoning (can substitute with 1 tsp each of dried basil, rosemary and sage)
  • 2 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 10 or so cranks of fresh Cracked Pepper
  • 4 Chicken Apple Sausage (I get mine from the butcher at Whole Foods, can substitute with any sausage you like)

Instructions:

  1. Preheat oven to 400 degrees.
  2. Cut the end off of each side of the Delicata Squash and slice in half lengthwise. Scoop out the stringy membranes and seeds with a spoon. Cut into 1/2″ half moons. Confused? Click here. 
  3. Peel the sweet potato and cut into one-inch chunks.
  4. Cut the red onion into large chunks.
  5. Place the squash, sweet potato and onions into a 9×13 inch casserole dish and drizzle with olive oil.
  6. Top with dried herbs, salt and pepper and mix together with hands until everything is evenly coated.
  7. Place the sausage on top, pop in preheated oven and bake for 45 minutes, turning the sausage once after about 25 minutes. Remove from oven and let cool a bit. Slice up the sausage and add back into the dish. Enjoy!

Autumn Squash and Chicken Apple Sausage Bake

Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. 

She helps women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.

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5 Simple Non-Food Soul Soothers

The sunrises here in Colorado have been spectacular lately…

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Spending time admiring the natural beauty around me is my favorite way to soothe my soul. Much more effective than say – 27 Oreo’s and half a pint of ice cream.

Non-Food Nurturers provide a dose of pleasure and contentment. They create good feelings + soothe the soul without all the extra calories.

Here are 5 simple ways to soothe your soul (without food)…

1. Read Fiction.

I joined a book club in January of this year because I knew I was reading too much serious stuff (self-help, psychology, business books, oh my). Now I still love me some Brene Brown, but instead of curling up with latest and greatest edition of…

  • improve yourself
  • uplevel your life
  • become your best self

…consider adding something more lighthearted or whimsical to the mix. I’m currently devouring The Book of Speculation by Erika Swyler. It’s filled with tarot cards and traveling carnivals – hauntingly fun and perfect for fall.

2. Unplug!

For an hour, an evening, a day. No email. No Facebook. Read a book. Take a bath. Have a conversation with your spouse minus the iPhones. Stare at the sky. You can do it.

3. Keep a Savor Life Journal

Write down one thing every day that was lovely or made you smile or filled your heart with joy. Read more about keeping a Savor Life Journal here.

4. Spend Time Appreciating Nature

Even if you live in Manhattan, you can visit Central Park or look for the moon in the sky or admire the sunset.

5. Say No

You don’t have to do ALL THE THINGS. If it excites you, say yes. If it doesn’t, say no.  How do you know if you’re saying yes when you should be saying no? One word – resentment. Saying no = less resentment = more time to nurture your soul.

XO ~Robyn

Interested in Private Weight Loss Coaching? Click here to schedule a Discovery Session or email me directly at robyn@chickadeeweightloss.com. I’d love to work with you. Let’s make it happen.

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Robyn Spurr is a Once Obese Chick, Eating Disorder Survivor, Certified Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. 

She helps women learn to manage their emotions without food and reach their healthy, natural weight without all the diet craziness.