Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Operation Simplification: My 4 Step Plan

Simplifying my world has been a goal for some time now. I’ve made some, a little, okay, no progress – unless you count the stack of books I bought on how to simplify (ironic, huh).

I decided to write this post, not only to help solidify my own action plan, but to encourage others to step away from the chaos and clutter long enough to notice how it might be negatively impacting their lives.

With that, here is my plan, also known as Operation Simplification (#operationsimplification).

Step One – Unplug

Problem: I love the internet! I could spend hours (and sometimes do) reading my favorite blogs and browsing around Facebook, Twitter and Pinterest. Social media is the black hole of time suck for me.

Solution: When I wake up, I tend to go straight to my office to check my email which is full of stuff like, read my latest blog post, don’t miss our one day sale and sign up for this new workshop. Before I know it, I’m buying and tweeting and pinning and reading blog posts. Starting tomorrow, I will wake up and do the following:

Create my MIT (most important things) list for the day and concentrate on these tasks only for a minimum of one hour. The MIT list will NOT include reading blogs or spending time browsing around on social media. Period.

Evenings will be designated as my new web surfing and blog reading time. After 8:00 pm, I can pin and tweet and read until the cows come home.

Solution Part 2: I’ve experimented a handful of times with unplugging completely on Saturdays. No email, no social media, nada, and I have to say – it’s rather nice.

Beginning this Friday, I will shut down my computer (just in case I’m tempted) and fire it back up on Sunday morning. A whole day of connecting with nature, myself, my family and good books sounds delightful. My own little Sabbath.

Step Two – Be Present

Problem: My mind tends to go a mile a minute. While working on one task, I’m already thinking of 10 other things that I need to do (don’t forget to send that email, put the laundry in the dryer, feed the dog, pin that cool quote to Pinterest).

Solution: Each morning, while writing my MIT list, I’ll outline a rough plan for the day and stick to it as best I can.

I’ll also plan to practice mindfulness. If I’m washing the dishes, I’ll concentrate only on the dishes, not my task list. If my mind wanders, I’ll gently bring it back to the present (good old cognitive behavioral therapy).

Update: I’ve noticed my mind wanders like crazy in the shower (send that email, print those pages, put this and that on the shopping list). Bringing my mind back to the present (the smell of my shampoo, the temperature of the water) was tough (hey, it’s only day one). I decided to sing and it helped. After my shower, I grabbed my iPod and cranked the Classical Guitar Pandora station. I can’t remember the last time I felt so serene while putting on my makeup. I love how peaceful living in the present moment feels and I want more, much more of this experience.

Step Three – Purge

Problem: I have too much stuff and subscribe to too many blogs and email lists.

Solution: Each day, I will unsubscribe from, throw out, donate or give away at least 3 things that are not essential.

Step Four – Retrain the Brain 

Problem: Our brains will choose the path of least resistance unless we intervene. When we do the same thing over and over, we create what I like to call a neural superhighway – our default mode. Creating a new neural pathway takes time and vigilance. Having a plan and accountability measures helps to speed up construction on this new, more desirable route.

Solution: I’ve set up some accountability measures. Each month I plan to write a summary of my successes (and any challenges I’ve encountered) in a blog post (dates are already on my iCal). I’ll also be tweeting my progress  via #operationsimplification. Feel free to follow along and participate if you like. Let’s start a simplification revolution!

FYI: Since I began writing this post yesterday, I’ve unsubscribed from 21 (yes, 21) email lists, 3 google alerts, 6 meetup groups, closed my LinkedIn account and purged a bunch of expired supplements that I don’t even take anymore. Off to a pretty good start!

Update 8/28/12: I lost count, but I must have unsubscribed to over 100 email notifications. I stumbled a bit with unplugging Friday night through Sunday morning, but I’m back on track. My daily MIT list is going strong and I had my first garage sale this past weekend. I made almost $200 and got rid of lots of stuff I no longer need. So what’s next? Cleaning out the cabinets and drawers in the bathroom and sorting through my closet. Goodwill, here I come!

For those of you who attend one, maybe two formal affairs each year, I found this fab-u-lous website called Rent the Runway. Instead of buying a dress you’ll never wear again, you can rent a designer dress for $50 – $200. This is the dress I’m planning to wear to the Mental Health America of Colorado Gala in October or maybe this one or oh lordie, so many choices.

See you next month with another update!

 

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Top 10 Kitchen Essentials

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Somewhere in my mid 20’s, I decided to teach myself to cook. I approached this new endeavor with a “go get ’em” attitude, recording and watching (and re-watching) episodes of America’s Test Kitchen, ordering way too many cookbooks from Amazon and checking even more out of the local library. I turned my kitchen into a cooking laboratory.

Prior to this undertaking, I mostly survived on a diet of Stove Top stuffing, english muffins, Cheerios, canned corn, elbow macaroni, pizza and fast food. No wonder I was obese. Back in college, I can remember attempting scrambled eggs in my little kitchen on Ray Street and failing miserably. I forgot to oil the pan – it didn’t even cross my mind.

While growing up, my Mom did most of the cooking and she made it quite clear that didn’t particularly enjoy this aspect of domestic life. Ironing – no problem. Laundry – sure thing. Cooking – she’d rather go to the dentist and have a root canal. Okay, I’m exaggerating a bit, but you get the point.

Now don’t get me wrong, my Mom is the light of my life and THE best mama a girl could ask for. But as an inspirational cooking mentor, oy vey! Sorry mama. XO

Over the last decade or so, I’ve improved my skills. I no longer serve brisket that has the texture of beef jerky (Note: Catholic girls who can’t cook should NOT volunteer to prepare Rosh Hashanah dinner for their Jewish in-laws).

Learning to cook takes time, experimentation and patience, but it also takes the right tools. Below is a list of my top 10 favorite kitchen essentials. If you have a personal favorite that isn’t included, go ahead and send me a message. I’m always looking for new products to try out.

#1 Thermopen

I have no idea how I lived without a Thermopen. In fact, I dedicated a whole post to this fabulous little piece of technology a few months back. Why is it so awesome you ask? It’s an instant read digital cooking thermometer. That means you’ll never have to guess at the internal temperature of your chicken or steak again. Perfectly cooked meat, every single time.

#2 Chef’s Knife 8″

A good knife is a chef’s best friend. Whether you’re slicing, dicing or cutting through bones, it’s essential kitchen tool. They can be a bit pricey, so if you’re on a budget, skip the set and pick up a a single 8″ knife. It’s the most versatile size in my opinion. Don’t want to spend $150 on a Wusthof, no worries – you can get a great knife for less than $50. Check out the Victorinox for just under $40.

#3 Large Frying Pan

My frying pan is the most used item in my kitchen. I’ve spent several years testing different pans and mostly being disappointed. That was until I found my mean green Ozeri. It is made out of durable heavy-gauge pure aluminum with no heavy metals or harmful chemicals and it’s super easy to clean. For $35 (plus another $17 for the lid, (which I highly recommend) you can’t go wrong.

 #4 Crockpot 

Slow cooked and tender brisket, roasts or lamb on a cold winter’s day bring me (and the hubby) joy. I’ve recently started my roasts in the crockpot before hitting the sack (they take ~10-12 hours on low) and upon waking, voila – dinner is done before the day even begins. Chicken is a cinch in the crockpot as well. Toss in some split breasts and set it on high for 3 hours for tender and juicy chicken. I currently have this simple and inexpensive Hamilton Beach in my kitchen.

#5 Glass Storage Container 

Most of my meals for the week are prepared on Sunday, so I need a good storage solution. I prefer glass to plastic for numerous reasons and highly recommend these Pyrex bowls with lids (I have 2 sets) and a set of glasslock storage containers.

 

#6 Silicone Spatulas 

I try not to use plastic in the kitchen. With the research piling up against BPA and phthalates, I just don’t trust it, especially when exposed to high heat. Silicone spatulas, on the other hand, are a perfect multi-tool that can withstand high heat, won’t damage pans like some metal spatulas and their flexibility make them great for mixing wet and dry ingredients together. Plus they come in bright colors. I’m all about the bright colors.

#7 Dish Towels 

Yes, dish towels. A durable and absorbent towel is a must. I’ve been using Williams Sonoma towels for years. Each time I try a new brand, I’m utterly disappointed. I put my towels through the ringer and they last and last and last…

 

#8 Blender 

I’ve become a green smoothie addict. It’s a quick and easy way to be sure I’m getting my greens. The Vitamix is the Aston Martin of blenders, but it’ll cost you around $500. I recently picked up this Cuisinart blender at Costco for 60 bucks. Yes, there are tiny flecks of spinach in my smoothie, but I don’t mind. There are bigger concerns in life than bits of spinach (IMO). I’ve heard great things about the Ninja as well.

 

#9 Wide Bowl 

Have you ever tried to microwave oatmeal or buckwheat in a narrow bowl? Then you know it’ll overflow and make a mess of your microwave. I start most days with a hot bowl of buckwheat cereal and I never have to clean up. If you love hot cereal as much as I do, get yourself a big ol’ bowl.

 

#10 Cooking Tunes 

This one is a must have for me. When I cook, the music is always blaring – Count Basie, Sinatra, Ella Fitzgerald, Puccini, Rosemary Clooney. Choose music that inspires you. Cooking doesn’t have to feel like a chore. Spice it up with some lively tunes and even pour yourself a nice glass of Cabernet. Make cooking an event you look forward to.

 

Update! Make that 11 essentials. Bought this Lodge Dutch Oven a few weeks ago and I can’t believe how much I love it. It’s over $200 less than the Le Creuset and my Oven Roasted Beef Stew turned out perfect.

Robyn Spurr is a Certified Health Coach, Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. She helps women reach their healthy, natural weight and stay there without all the diet craziness.

For more information on Weight Loss Coaching, click here.

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The Truth About Cravings

I woke up in my happy place this morning. The hubby and I have a little log cabin in Valdez, New Mexico – our sanctuary in middle of nowhere. It borders the Carson National Forest, has a TV with five channels and is nearly 3 hour from Albuquerque, the nearest city.

I wouldn’t have it any other way. It’s where we go to recharge our batteries, reconnect with nature and step away from the hustle and bustle of life in Denver.

Not only did I open my eyes to a spectacular sunrise over Taos Valley, but it was also a lazy Sunday, my favorite day of the week, and I had nothing planned until Brunch with friends at 11:30. PURE BLISS!

Once fully awake, I headed downstairs, made myself a cup of jasmine green tea, grabbed my beloved iPad and climbed back under the covers.

Since it was Sunday morning, I decided to read the “paper” (aka Facebook, Twitter, Pinterest, Google Reader, etc).

I stumbled upon a tweet leading to this excellent talk by Clay Johnson, author of The Information Diet.

The entire talk is about 20 minutes, but the first 3 minutes or so are what really caught my attention.

The bulk of the talk is about SEO responsibility and the case for conscious media consumption (fascinating stuff). However, the first few minutes focus on the rising obesity rates in the US over the past few decades.

Mr. Johnson says something that I’ve heard before, but he simplifies it beautifully.

“Human beings are wired for what WAS good for us, not what is good for us now.”

So what does he mean?

Salt, sugar and fat WERE good for us at one time. We yearn for salt because it’s an essential compound for our bodies to function. We long for sweetness because it means an instant boost and we crave fat because it’s an extremely dense source of dietary energy.

Our biological cravings once helped us survive the winter. With access to fresh meat, fish, nuts, fruits and veggies year round, we can survive the winter quite easily now.

Mr. Johnson continues to talk about how the big food companies are producing cheap, popular calories because they know it’s what we find naturally irresistible. And it’s true.

So what do we do? How do we override out own survival instincts?

1. I know just how delicious that Dove ice cream bar is. Companies spend millions making sure that we crave their product and that it has just the right combo of fat, sugar, salt and texture.

Don’t fall for the pretty packaging and bogus health claims (good source of calcium) and don’t buy the stuff in the first place. It’s easier to say no at the grocery store than resist it once it’s in your house.

2. Try new foods and start listening to your body. Eating real food most of the time absolutely DOES make you feel better. I spent 25 years eating crap and the last 13 consuming healthy, whole foods from the Earth.

What has changed?

I easily maintain a normal weight, my mood is better, I’m pain free, my energy is plentiful, I have excellent blood-work, I sleep well and I hardly ever catch a cold.

I’m sure I could list more, but those ought to convince you that the stuff from nature, not the factory is a better source of fuel. If you happen to give up pizza, beer and Doritos for grass-fed beef, almonds, broccoli and berries and DON’T feel better, you’re either a freak of nature or you’re lying to yourself. My guess is that it’s #2.

Still, not convinced. Give this a try.

Think about those well paid and savvy executives over at Cargill, Monsanto and Kraft, sitting around the table brainstorming how to further exploit your biological instinct in order to make oodles of moo-lah for their stockholders.

Thought that might fire you up.

So here we are, living in the land of infinite salt, sugar and fat, which happens to be horrible for us. Now what?

Start today by cleaning out the fridge and pantry. Get rid of the worst offenders. Ditch the Twinkie’s, gummy bears and Fritos. Search for anything with more than 10 ingredients or with names that don’t sound like food and toss them too – unless you can find me a Monosodium Glutamate tree or an Aspartame plant.

Now, head on over to the grocery store and replace the BBQ chips with a healthy new snack. Maybe a granny smith apple and some almond butter or fresh blackberries with real whipped cream, not the chemical concoction known as cool whip. Keep on making these small changes and over time you’ll stop craving the junk food and you’ll start feeling healthier and more vibrant.

Another option…

Wait 50,000 years until we evolve into beings who actually crave kale and cauliflower.

Good luck with that one.

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Choose Your Hard?

I recently stumbled upon this saying…

Losing weight is hard. Obesity is hard. Choose your hard.

Wow, talk about oversimplification.

Something about this message didn’t sit well, so I decided to dig a little deeper.

Let’s break it down.

Losing weight is hard.

I’m not going to lie, losing weight is no piece of cake. Over two-thirds of the adults in the United States are overweight or obese. A stunning figure. We all know how to lose weight – our energy intake (calories in) needs to be less than our energy expended (calories out). Simple.

Then why is it so difficult to lose the weight and keep it off?

One word Chickadees – change.

We continue to choose our old ways, even thought they cause us to suffer (in this case live in an overweight body), because they are safe, comfortable and familiar.

Let’s take a look at the next sentence.

Obesity is hard.

I was obese once and of all the words I could choose to describe being obese, hard doesn’t even make the top 10. Miserable, yes. Embarrassing, yes. Hard, not really.

If obesity were so hard, then why would we choose to remain in that state?

I think you already know the answer.

Staying fat doesn’t require us to change a single thing. We can eat the same food, live the same lifestyle and no one will notice.

Let’s move on to the final sentence.

Choose your hard.

I agree, there is a choice to be made and we can always choose to make things hard – or not.

I’ve lost the weight and kept it off and I’ve accompanied lots of other women on their personal weight loss journeys. I know what it takes to succeed.

We find our willingness to change when we have finally suffered enough.

Ask yourself this question. Am I sick and tired of suffering?

If the answer is yes, then you’re on your way. You have to want to lose the weight – for YOU.

Stop beating yourself up, acknowledge where you are right now and embrace it. Stopping the resistance opens the door and allows growth and change to enter.

Once you accept the circumstances and are willing to change from a place of love and acceptance, weight loss is no longer an insurmountable obstacle (aka hard).