Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Nutrition

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Crutches and Comfort Food

Sorry I’ve been absent for a few weeks. Between Thanksgiving and my foot surgery on the 26th (hoping this is the last one), I’m just now getting back into the groove.

This is me post-op giving a thumbs up. Yep, I actually let the hubby take a pic (clearly I’m not vain):

And on my handy dandy scooter earlier today:

My surgeon, the fabulous Dr. Ng, gave me some great news yesterday. Looks like I’ll be walking in a boot around Christmas (could you ask for a better present) and back to full activity 6 or so weeks beyond that (fingers crossed).

Is it February yet?

In the meantime, I’ve been resting up and getting SPOILED by my friends over at Orange Theory Fitness of Highlands Ranch. The oh so amazing and generous and FUN assistant manager Brandy organized a dinner drop off every night since my surgery.

It’s been 9 days and the meals are still coming. Can you believe that? I am a lucky, lucky girl and am grateful beyond words.

Have I mentioned how much I love my Orange Theory family? That’s Brandy and her hubby Stephen in the pic below, he’s the manager.

I’ve explained the crutches part of the title of this post (though I admit the scooter is WAY more fun than the crutches). But what’s up with the comfort food?

Well, I’ve been craving all kinds of tasty comfort food – and well, comfort food can be a little REALLY unhealthy. Since my front door dinner drop off service will be ending soon, I’ve decided to do a little research and find some super tasty comfort food recipes that have been given a healthy twist.

“Skinny” Fried Rice (making this tomorrow)

“Healthy” Fried Chicken 

Baked Mac & Cheese

Baked Eggplant Parm (perhaps my favorite meal on the planet)

Wow Robyn, how are you going to eat all of this delicious food while remaining sedentary for 10-12 weeks and not gain weight? Portion size and exercise!

Truth be told, scooting around on one foot, one legged squats onto to toilet (TMI?) and cooking and cleaning while on a scooter is a LOT of work. And just because I’m non-weight bearing doesn’t mean I can’t workout. I can easily manage kneeling pushups, crunches, triceps extensions, bicep curls, overhead presses, kneeling glute raises, straight leg raises and one arm rows.

No excuses. Period.

Now get your butt to the gym.

XO

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Easy Vegetable Noodles (Zoodles, Squoodles & Coodles!)

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Welcome to my very first “what’s cooking” blog post. When I first began my weight loss journey, I could barely scramble an egg – I’m dead serious. My first attempt at a family holiday dinner was a total disaster (toughest pot roast ever) and I’ve had plenty of kitchen mishaps since.

I love to cook now and am perfectly happy spending hours in the kitchen slicing, dicing and sautéing. Truth is, I don’t have several hours a day to prepare fancy dinners and I’m guessing you don’t either. The good news is that healthy meals can be simple to prepare and absolutely delicious.

UPDATE 6/2015: I’ve graduated to a spiralizer. This is a must have healthy kitchen tool in my opinion. I’m completely obsessed with mine – and my clients are too. Just got this text from a Chickadee out in California. Her spiralizer + cookbook arrived today…IMG_4408

After spiralizing, I heat a little olive oil in a saute pan, add the noodles + a little garlic (optional) + salt + pepper and cook for about 5-7 minutes or until tender. I’ve been pairing zucchini noodles with just about everything. Here a a few of my favorite EASY recipes…

Lemon Tarragon Chicken with Zucchini Noodles:

Marinate 2-3 chicken breast in 1/4 cup of Brianna’s Lively Lemon Tarragon Dressing widely available) for at least 2 hours, grill (or saute in pan) and serve with zoodles.

Zucchini Noodles with Meat Sauce:

Heat olive oil in a saute pan, add 1 pound of ground turkey or chicken, cook until no longer pink, add a bit of garlic (heat about 30 seconds), add 1/4 -1/2 cup tomato sauce (I like Cucina Antica or Monte Bene, both are low sugar). Top noodles with sauce and sprinkle it with a little parmesan (optional).

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Simple Zucchini Noodles with Shrimp:

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But if you’d rather kick it old school and use a julienne peeler, here you go…

I used zucchini, squash and carrots, but I’m curious about eggplant and even parsnips. I’ll be sure to update this post with any other veggies that work well as noodles.

How to Prepare Your Veggie Noodles:

1. Wash your veggies
2. Cut a thin slice off the bottom of the veggies to prevent rolling around (optional)

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3. Place flat side down on a cutting board and peel away

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Cooking Option #1:

Microwave your veggies noodles in a covered dish for 1 to 2 minutes. Drain and season with salt & pepper.

Cooking Option #2 (my personal favorite):

Sauté noodles in a frying pan with a little olive oil, salt & pepper until cooked to your liking, about 5-7 minutes.

I topped my noodles with sautéed chicken and a little Spinelli’s Creamy Tomato Vodka Sauce, but the possibilities are endless – just swap out the spaghetti in your favorite dish for veggie noodles and voila – a vitamin packed and delicious alternative.

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Follow me (@chickarobyn) on youfood to see what I’m eating…

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Robyn Spurr is an ex-obese chick, Certified Health Coach, Weight Loss Coach, Personal Trainer and founder of Chickadee Weight Loss. 

If you’re ready to lose the weight for good – without all the diet craziness, click here. 

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Filling My Cup

I wish I had more energy! 

I hear this from my clients a LOT. Just last week, I caught myself wishing I wasn’t so wiped out at the end of the day. I even found myself pouring over reviews of super green powders on amazon.

As if my lack of dehydrated barley grass leaf was the reason I felt exhausted. Not that I have anything against barley grass leaf or spirulina or kelp. In fact, my favorite green smoothie recipe is at the end of this post. But drinking a green smoothie is not going to solve the REAL problem.

I shut the laptop, kicked into super self-coaching mode and got to work. I didn’t need super greens, I needed, as my brilliant friend Lisa says, an infusion from all the output. Love that!

You know how the flight attendant tells you to put on your oxygen mask first? Well it’s a great analogy. Simply put: If you don’t put your mask on first, you won’t be there for all those other people when they need you. You will be unconscious.

Oxygen mask, gas tank, glass of water – choose your favorite.

I love this message from inspirational speaker Iyanla Vanzant:

You want to come with your cup full. What comes out of the cup is for y’all. What’s in the cup is mine.

If you’re thinking, that’s selfish or I can’t make time for me, I’m calling you out sister. That’s a LIE! Stop telling yourself this debilitating lie.

Try this instead…

Create a list of the things that FILL YOUR CUP. The things that replenish and restore you. Some examples from my own list include getting a massage, meeting a friend for coffee, reading, snuggling with my dog and enjoying a sit down dinner with the hubby.

Next, consider your schedule. How much time are you willing to set aside for YOU each week? Is it 15 minutes a day. One full day per week? What feels doable to you? It’s okay to start small.

Mark that time on your calendar. Treat it like an appointment. When it’s cup filling time, take a look at your list and find something to do that replenishes you.

Because we all know what happens when we stop watering our plants or we run out of gas. And you’re no different than the rose bush or the car my sweet Chickadee.

Chickadee Green Smoothie

  • 1/2 – 1 scoop protein powder (I like Vega One Berry or Vanilla Chai)
  • 1/2 banana
  • 1/4 cup frozen berries
  • 1 cup unsweetened vanilla almond or coconut milk
  • 1 or 2 handfuls fresh baby spinach (fill that blender up!)

Toss all ingredients in a blender and enjoy!

Optional Ingredient Ideas:
  • Chia Seeds
  • Flax Seed
  • 1/4 Avocado
  • Celery
  • Kale
  • Super Green Powder (I like Barlean’s Greens)

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Tales of an Imperfect Weight Loss Coach

My clients everyone wants to know what I eat.

Well, some folks might be a little surprised by my diet over the past several months. I no longer keep a food journal, but if I did it would contain the following foods, over and over, day in and day out for the past 60 days or so.

  • Oatmeal
  • Yogurt
  • Berries
  • Apples
  • Wasa Crackers
  • Peanut Butter
  • Cottage Cheese
  • Green Tea (mugs of the stuff)
  • Bison Hot Dogs
  • Tokyo Joe’s Spring Rolls
  • Chocolate
  • Wine
  • Oatmeal (there has been lots of oatmeal)

Yep, that’s pretty much it. Not many veggies or home cooked, protein packed meals on that list, eh?

You might be wondering why the heck anyone would want to hire me as their weight loss coach. I’m sure there are hundreds thousands of weight loss coaches and personal trainers out there who eat a gorgeous diet, filled with fruits and veggies of every color of the rainbow, 365 days a year. I know some of these men and women – yes, they really do exist.

Sorry to disappoint (not really), but I’m not one of them – and I don’t ever plan to be. If you want a perfect coach, then I’m not your girl. Not even close.

Truth is, I’ve been a busy chick for the past few months. I’ve been cranking away at several writing projects and growing my weight loss coaching practice – all while running a full-time personal training business and traveling quite a bit to see family. Life simply got busy and shopping and cooking took a back seat.

I did continue to hit the gym. Have I mentioned all the glorious mental benefits of exercise. Yes mental – we’ll save that for another post.

Did I gained a bunch of weight? No.

Did I developed scurvy or lose my hair due to a deficiency of vitamins and minerals? No.

Did I get all depressed, beat myself up or second guess my career choice? HELL NO!

Things were in a state of temporary disarray. The key word here is temporary. The big problems emerge when we let this chaotic state continue for months, years or a lifetime.

I’ve cut my personal training hours in half and have completed my writing project. I’m sleeping more (10 magnificent, guilt-free hours last night), reading, soaking up the glorious Colorado sunshine and grabbing coffee with the friends I’ve been neglecting. Sorry Elaine, Christie, Cindy and Sandy.

I’m also cooking again. The hubby is thrilled! I plan to give this turkey burger recipe a go tonight, courtesy of my coaching sister and fellow Jersey girl, Dani.

http://cleananddelicious.com/2012/08/22/video-clean-eating-pesto-mozzarella-turkey-burger/

And I think I’ll whip up a batch of roasted veggies while I’m at it. Because I sure don’t want scurvy or missing chunks of hair.