A new approach on eating to gain muscle & a chipotle pumpkin chicken stew

I'm not changing out of yoga pants today, and I don't feel guilty at all about that. Sundays are made for being lazy. Plus, my weekend was entirely overstimulating and chock-full of awkward situations, far too little sleep, and new-to-me people and places. But I'm saving that for tomorrow's Marvelous in my Monday post, so you'll just have to wait for the details.

One thing that I have accomplished this week was doing a little research on putting some structure into my eating routine to gain weight and build muscle. I really struggle with knowing how much food is enough, especially when it comes to carbs. The problem is that I basically cut out most non-vegetable and non-fruit carbs for a while when I revamped my lifestyle in college. My body and tastebuds just stopped craving them. Now, after years of trying to gain back some of that weight, I finally started to become more comfortable with increasing my carb intake and have found some foods I really enjoy. The problem remains that I just don't know how much my body actually needs to repair and build muscle, so I tend to severely overeat at night when I look back on my daily intake and realize I haven't really consumed any whole grains. This usually appears in the form of me eating an entire bag's worth of chips or several bowls of cereal without even necessarily feeling hungry, but eating because I'm panicking that my body didn't get enough fuel and I'll lose the precious little muscle I have been able to build. Kind of a ridiculous notion, I know.

The point of my mini-rant is that I really need to implement some more structure into my eating routine in order to retrain my brain and body to know what it needs. After reading several articles about the benefits of carb-cycling, I've determined that this is probably a good dietary guideline for me to follow. I've found this article on FitnessRX to be very informational.

Basically, there are several ways to structure carb-cycling, including high carb, moderate carb, and low carb days based on my workout schedule, with fat intake in contrast to carbs and high protein intake on all days.

My rough weekly plan is:

Sunday - 9am Total Fitness, 10am yoga; high carb day
Monday - 6pm Vinyasa yoga, 7:15pm hot yoga; moderate carb day
Tuesday - 6:30pm Yoga Fusion; high carb day
Wednesday - 7pm Tone & Crunch (kettlebells and TRX); high carb day
Thursday - off; low-moderate carb day
Friday - off; low carb day
Saturday - 8:30am yoga fusion, 9:45am vinyasa yoga; high carb day

So I'll follow a high carb, lower fat diet on the days I'm lifting weights. I found this meal plan example helpful in giving me an idea of what a day's intake should look like on both low and high carb days, though I'd aim to consume closer to 2000 calories daily rather than 1400. This week I am going to come up with a meal plan for myself to follow and ideally I'll start carb-cycling next week officially. We'll see if I can stick to it.

For dinner tonight, my lazy self was motivated enough to throw some pantry ingredients into a crockpot and call it cooking a meal. I loosely followed this recipe from A Teaspoon of Happiness, tweaking here and there based on what I had for ingredients and quantities.

Crockpot Chipotle Pumpkin & Chicken Stew

Ingredients:

1 15-oz can pumpkin puree
1 15-oz can black beans, undrained
2 or 3 medium sized boneless skinless chicken breasts
2 tsp minced garlic
3 stalks celery, chopped
1 medium zucchini, chopped
1 medium onion, chopped
4-5 large handfuls of kale (I used about 1/2 the bag pictured)
4 cups low sodium chicken broth
3 chipotle peppers in adobo sauce, diced
2 tsp adobo sauce (from the can of peppers)
cilantro
cumin
salt & pepper

Dump all the ingredients into a crock pot over the chicken breasts, adding spices to suit your tastes (I used a lot of cumin and cilantro, but very little salt). Cook on high for 4 hours. Remove the chicken, shred with a fork, and return to crockpot to cook on low for at least 2 hours. Serve with shredded cheese, if you're into that.

Super easy, super filling, and super delicious. #supersoupsunday haha

MIMM: Weekend Wrap-Up

My Monday might not be especially marvelous (with the exception of back-to-back vinyasa and hot yoga after work, that is), but my weekend sure was, so let's focus on that, shall we?

I spotted these two gems at BJs on Saturday. The wisdom penned in these two books is, I imagine, insurmountable.

Duck Dynasty cracks me up. And I am a die-hard Anchorman fan. I was anti-Anchorman 2 at first, but the promos and  previews sucked me and I'm anxiously awaiting its release date.

Saturday night was the annual Stoop Christmas party, which my ex-neighbor and dad's best friend decided to take on this year. Everyone brought a dish and a $15 gift for the best version of Yankee Swap in existence. Having multiple opportunities to steal gifts from people and cause arguments is always a great time. 

My contribution to the swap: The Winter Warmer Pack. Warming chamomile tea, fuzzy socks, and nips.

I started the game with this heinous clock and figured I was destined to end up with it. I always seem to go home with the crappiest gift. To my surprise, after three decks of cards and some vicious steals, I scored some lottery tickets. Bonus! I won $35. Not the Hot $1,000,000 advertised, but I'll gladly take it.

Sunday was a super lazy day. I stayed at home in sweats, did paperwork, and made a clean-out-the-pantry type soup. I used this recipe from Spatulas on Parade, with a little tweaking. I omitted the taco seasoning and used Weber's Kickin' Chicken seasoning in place of the chipotle rub, and amped up the spice with chili powder and medium instead of mild enchilada sauce. Pretty delicious. I was lazy and didn't take pictures, sorry.

Linking up to Katie's Marvelous in My Monday!

Vacation Success and Dreading Monday

To say this random week off from work went as I expected it to could not be farther from the truth. When work stress was at its peak in August, I wasn't able to take time off with the excessive amount of paperwork that was due and over-involvement of insane family members, so I opted to request the week of my birthday off. With no set plans, I anticipated a boring, albeit much needed mental health week, consisting of waking up to only sit around on my couch with a laptop and Hulu Plus. Not so.

Instead, I had one of the most amazing weeks of my life in recent years. It was really just about the positive energy I felt this week from every person I interacted with, with every place I visited, the beautiful fall weather, and coming to peace with some parts of myself (even if that last one proves only to be temporary). It's been a long time since things aligned themselves so perfectly, and I couldn't be happier.

Thursday night's experience at the piano bar was a blast. Half price drinks, no cover, and we actually got to see the dueling piano show...way better than my first experience on a Saturday night. In fact, we had so much fun that we may go again next Thursday for the Halloween costume competition.

I drove up to Boston on Friday to meet up with a college friend/roommate and to have lunch with my favorite professor/my idol. (Apparently I only make such trips for people who have earned two titles in my mind, lol). I hadn't seen either since graduating in 2011, so amazing does not even begin to describe my visit. Steph and I spent two hours catching up at a Starbucks by Fenway...we both agreed we can't leave two years between our next rendezvous.

I went for a late lunch with Dr. Mary Elizabeth Pope, who taught most of the writing classes I completed in my final two years at Emmanuel. I am giving her full name because she just published her first book (!!!) titled Divining Venus. It's a collection of short stories about women and relationships, and it is available on Amazon.com. She is an unbelievably talented author and I cannot wait to read it. We attempted to have lunch at the Isabella Gardner Museum cafe, but with an hour and a half wait, we walked about a mile down Huntington Ave to Penguin Pizza per the museum's recommendation. Kind of a dumpy little place, but the service was great and the food was good; the company was even better, and that's all that mattered. Sorry about the lack of pictures, but I was too caught up in conversation to whip out my iphone and make things awkward.

When we parted ways, I had some time to waste to avoid rush hour traffic, so I took a walk to a few of my old favorite local haunts: Trader Joe's and Brookline Booksmith. It was so hard to keep from buying everything I saw. The last things I need right now are food and used books, I already have quite the collection to burn through. My (de)motivation was the mile walk back to school and the thought of carrying heavy bags. While I was in Trader Joe's, a woman randomly stopped me to comment on how stunning my haircut was and literally thanked me for walking past her because she found it that fascinating. Thanks for the compliment, lady, but chill. By the time I drove back home, I was exhausted and opted to stay in, catching up on DVR-ed TV with my mom and a glass of wine.

Saturday morning ritual of back-to-back yoga fusion and vinyasa yoga, my favorite way to kick off the weekend. I did some grocery shopping in the afternoon and out for almost-day drinks at 4:30 with two of my oldest friends. Who am I to argue when my friends are taking me out for a late birthday treat? We went to Murphy's Law, which is a pretty cool bar/restaurant with pour-your-own-draft tables. Insert lots of reminiscing, new memories, and quality conversation.

Sunday morning means two more hours of yoga first thing after waking up. I was a little sore from yesterday and class was tough today, I'm definitely going to be feeling it tomorrow. Stuffed my face when I got home, then off to Providence Place Mall. I scored a cute striped top from Banana Republic for $10 and a $17.50 dress at Francesca's for the Gatsby-themed 16th birthday party I have to DJ next Sunday night. Borderline thievery, I ain't mad.

Dinner tonight was a stand-by, effortless crockpot meal. White bean turkey chili.

Ingredients:

• 1lb lean ground turkey (I use 93% lean)
• Three 15oz cans of cannellini beans, undrained
• One 28oz can of crushed tomatoes 
• 8-16oz chicken broth (depending on how thick you like your chili)
• one yellow onion, roughly chopped or diced
• chopped green chiles or jalapenos, optional
• chopped garlic, to taste
• black pepper, chili powder, cumin, paprika, dried cilantro, to taste

Add all ingredients to a crock pot and stir to combine. Set on low for 8 hours, stirring occasionally. Thicken with a little guar gum or gluten-free/wheat flour if needed. 

Substitutions can easily be made depending on what's on hand. Today I used two cans of fire roasted diced tomatoes instead of the large can of crushed and it came out fine. I like to eat mine from a giant coffee mug, seasoned liberally with hot sauce. And always steal a few extra bites with tortilla chips when storing leftovers. FYI, this makes a huge batch of chili and it freezes really well.

Currently, I'm snuggled up on my couch and watching TV after snacking on the remnants of Jif Whipped peanut butter mixed with some light Cool Whip, frozen. Totally processed and unhealthy, but I needed the extra fat and wanted something sweet. All in an effort to continuously increase my calorie intake. My mom pointed out that my sister is Barry from Meet the Goldbergs. If you don't know my sister and you watch that show, well now you do. 

Tomorrow marks the return to my mundane schedule, so posts will probably become more frequent and less eventful.