Category Archives: Contemplation

Soufriere, St. Lucia, and its treasure: Les Pitons

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I told a colleague originally from St. Lucia that we would be visiting his birthplace, and he said that the one thing he recommended we had to do was to visit Soufriere, a town on the southwest coast of St. Lucia. Soufriere, which has strong French-Creole heritage, is near the famous Pitons, Gros Pitons and Petit Piton, the twin volcanic peaks that appear in almost every St. Lucia tourism ad. The name “Soufriere” comes from French and is named as such for the area’s sulfurous volcanic landscape. “Les Pitons” in French means “mountain peaks” or “pegs.” In English, they are another word for “metal spikes.” Given that St. Lucia changed hands between the British and the French 14 times, seven times to each side, ending with the Brits, you can easily see the British and French influence here. Because of this turbulent colonial tug-of-war, St. Lucia earned the nickname “Helen of the West Indies.” The French influence clearly persists in the island country given the naming of places like Les Pitons and Soufriere itself. But alas, while “Soufriere” pronounced the proper French way would be said “Su-free-AIR,” the British (and lazier) pronunciation of “Su-FRAIR” is more widely said by locals.

So today, we hired a driver to take us down the twisty, windy “hair pin bendy” roads to Soufriere. Everywhere we went, there were mango trees upon mango trees upon MORE mango trees. I just couldn’t get over how many mango trees there were everywhere. I’d never been any place quite like this before! It seemed like they just grew out in the wild and no one person even owned a lot of these trees. Some are so tall and gigantic that you’d never even be able to reach even a tiny fraction of the fruit available! And when there weren’t mango trees, there were bread fruit trees, more bread fruit trees, and endless other fruits like papaya, gooseberry, guavas, wax apples, and the list just goes on forever!

Along the way, we stopped at some really well staked out viewing points of the Pitons and Anse La Ray (Bay of Stingrays), had some delicious local tastes of hand-pounded cassava bread (cherry-raisin and pineapple, the latter of which Chris declared “tastes just like a hot cross bun without the raisins!”), also visited Toraille Waterfall (overrun by cruise ship tourists and was our first time really feeling like we were surrounded by other tourists this trip!), and did a quick tour of the Sulphur Springs. It’s described as the Caribbean’s only “drive-in volcano,” but that’s a little bit of an exaggeration. You can drive up to the edge of the area, and then you have to get out and walk around it. You are also assigned to a guide… who expects a tip at the end (damn U.S. tipping culture invading other societies!). When doing the tour here, of course the smell of rotten eggs was pervasive. As soon as we got out of the car, Kaia yelled out, “It smells!” The area also had lots of fruit trees, including a fruiting mango tree and a fruiting cashew tree. I’d imagine these trees’ fruit would be especially delicious!

For lunch with the help of ChatGPT premium and my targeted prompting, we went to Martha’s Tables just off Sugar Beach in Soufriere, a little quaint open-air restaurant that feels like you are eating on a huge deck of someone’s private home. They had a large, lush backyard filled with so many types of fruits and vegetables that I couldn’t even name them all. When we complimented our server and said we loved the garden (which we have to walk through to reach the restrooms), she went into the kitchen to tell the chef (maybe Martha?), and the chef came out eagerly to give us a mini tour of her garden, filled with guavas, pomegranates, golden apples (also known as June plums), wax apples, and so may pineapple bushes! None of the fruit were ready for picking except the wax apples, so the chef picked off a large bunch of the wax apples, and to my surprise, gave them all to Kaia! Kaia was ecstatic; she kept squealing nonstop every time she came across yet another pineapple bush! The meal and setting were amazing, but this level of warmth and hospitality was truly above and beyond. We left feeling very welcomed and taken care of.

Our next and final stop before heading back up to Rodney Bay was at the Tet Paul Nature Trail, where we’d go for a hike to see more views of the Pitons. The trail was originally developed as a community tourism/eco-tourism project, run and managed by the people of the town just below. Our kind and friendly driver ended up having to watch Kaia nap in the car because she passed out on our drive to the Nature Trail. This ended up benefiting us because if she had come, she would have whined endlessly about the uphill climb and how long it was (45 minutes isn’t that long, but for a four-year-old, that feels like an eternity without sitting…!).

The most interesting thing about this trail was that the entire time, it felt like I was in an open-air compost pile because of all the fallen, rotted fruit (mostly mangoes!) that were everywhere. There was so much fruit, too much fruit, that no one could ever keep up with all this. While the smell stunned me a little in the beginning, after a while, it actually just felt nice, like we were truly immersed in nature. And along with all the beautiful bird songs, it felt very special. The trail also had many other fruit, like the locally beloved wax apples and bread fruit. And we got really lucky when we saw not one, but two different Antillean crested hummingbirds. I have loved birds since I was little, likely due to the influence of my dad who loves birds, and whenever I see a new, colorful species out in the wild, I always get excited. These little hummingbirds are a stunning blue and green irridescent shade with some black, and most notably have a funny tuff of “hair” on their heads. The hair almost looks like a bumpy mohawk! One of them posed for us for what seemed like a very long time, and our guide (as with the volcano, a guide was required here) noted that it is actually very rare to see these hummingbirds; often he will go weeks with multiple tours and not see any. So the fact that we got to see two was very, very special.

When we finally reached the pinnacle of the trail, known as the “Stairway to Heaven,” we got to see the sweeping views of the Gros Piton et Petit Piton we had originally come for. We also got to see different angles of Sugar Beach, Jalousie Bay, and the south coast. After this hike and all the spectacular views we saw today, I can understand why people love St. Lucia and think it’s one of the most beautiful places in the world. Some people like mountains, while others prefer the beach and ocean. And for those who don’t like either, they have rainforests. St. Lucia has it all — and in a single view point and region!

On the 1.75 hours drive back to our hotel, I still admired all the mango trees we passed by every other second. I know that soon, this will not be my view out the window, and so I want to soak it all up as much as possible. Mango. Trees. Everywhere. I was just floored. I will likely be thinking about this for months to come.

Harrison’s Cave, a much-known tourist attraction, and a lesser explored part of Barbados: the northern rugged coast

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Today, we rented a car for the day and explored some further away parts of the island. Barbados is known for its ubiquitous potholes. We got warned by the couple from the snorkeling cruise that we needed to keep a close lookout for them. On their very first day in Barbados, as they were just leaving the airport in their rental car for the day, they hit a pothole so badly that the rim was destroyed to the point of the car being unusable. So they had to pay for the damage and immediately go back and switch the car out. “What a great way to start our vacation!” they laughed. So, we kept their warning in mind on our day with the rental car.

The first highlight of the day was Harrison’s Cave, which is located in the central uplands of Barbados. It’s a crystallized limestone cavern carved by water over hundreds of thousands of years. The cave is known for its massive stalactites hanging from the ceilings like icicles, and its stalagmites, which grow upward from the cave floor. The cave also has beautiful (and incredibly deep!) emerald-green pools and underground waterfalls. It’s 2.3 kilometers (about 1.4 miles) and stays a humid and warm 24.5 C (76 F) year-round. Each year, the tram guide told us, each of the stalactites and stalagmites grow the thickness of a piece of paper per YEAR. It’s one of the features of Barbados that makes the island unique versus other Caribbean islands in that it was originally formed from colliding tectonic plates and thick coral limestone rather than volcanoes. The cave was formed by rainwater that dissolved this limestone. The caves were first documented in historical records in 1795 but were largely unexplored for about 180 years.

The cave was named after Thomas Harrison, a prominent landowner in the early 1700s who also founded a college on the island. Even though we’ve already been here for about four days, it still feels funny to me that the majority of tourist sights here in Barbados are named after a bunch of White people, who were likely either colonizers or slave owners themselves. The majority of Barbados’s population (over 92 percent) is of Black/African descent. Though it is good to read that the local population is recognizing how terrible this is and slowly renaming important historical sites after prominent Afro-Barbadians. One major example is Trafalgar Square, which was officially renamed National Heroes Square.

We did the tram tour, which was a bit simpler given Kaia was of course with us, and she likely would have whined and whinged endlessly if we did the longer (and much more slippery!) walking tour. What I loved the most about the cave were all extremely different shapes and sizes of the stalactites and stalagmites. Some really unique ones were pointed out, like the formation of the Great Hall (it really felt like a great big hall in a grand home), several chandelier-like formations, and stalactites that looked like real drapes and shawls. The guide warned us at the beginning of the tour that touching any of the cave formations is against Barbadian law, and we could be fined as much as $50,000 USD for just a simple touch! I will say that after seeing so many of the cave formations so close up that it was tempting to see what they felt like. They look like they could feel like a cross between jade or pearl!

The second highlight of the day was our stop at Little Bay, Pie Corner, which is located in the rugged northern parish of St. Lucy. It felt very secluded and remote. Other than one other man who was wandering the area, it was just us. There, the waves were a lot more forceful constantly crashing against the large rocks and cliffs, and the water was darker and more treacherous. Swimming is strongly advised against given how strong the currents are in this area. Here, there are also lots of interesting rock formations like sea caves and geyser-like blowholes. We also saw lots of interesting sea shells, and so many tiny little crabs hurriedly scurrying around.

Kaia fell asleep on the way to Little Bay. So instead of waking her up and dragging her out (which would have been unpleasant for all of us), we let her sleep in the car while we spent a little time exploring the little area. I picked a bunch of shells for her and presented them as a gift when we got back to the car. By that time, she had already woken up and was wondering where we went and when we’d come back. As soon as we opened the car door to see her, she had a big smile on her face to see us. I told her she missed out on seeing the teeny tiny crabs crawling around everywhere. The quick video I took of them moving around definitely amused her.

The last highlight was our stop at Tapas Restaurant, which is a short drive from our hotel and was recommended by a local we met and made small talk with at a coffee shop on our first full day. They are known for their open-air restaurant setup with great beach views, as their large selection of local rums from Foursquare Rum Distillery, an internationally awarded maker of rum. Chris tried two rums: one was a Clifton Hall Great House, made in a bourbon cask, and the second was an R.L. Seale 10-year aged in former bourbon casks. I enjoyed a really well made and smooth dark and stormy, likely one of the best versions of it that I’ve had.

Although rum became a thing in Barbados during the 1640s and 1650s as a byproduct of the island’s booming sugar industry, today, the majority of the rums produced on the island are not made with locally grown sugar cane. The island country just isn’t able to produce enough local molasses to meet the global demand for Barbadian rum. Barbados produces significantly less sugar cane today due to global market shifts making the industry unprofitable. The country is now restructuring its traditional sugar industry by transitioning toward rum production, specialty sugar, renewable energy, and agricultural research.

Despite its downward shift of sugar production, Barbados still continues to be recognized globally as the birthplace of rum, still operating historical sites like Foursquare Rum Distillery, Mount Gay Rum Distillery, and St. Nicholas Abbey. The Geographical Indication (GI) Rules state that every stage of production — distillation, aging, blending, and bottling — must take place entirely on the island using limestone filtered water. The laws intentionally do not restrict the origin of raw sugarcane or molasses. We did pass by many fields of sugarcane, but it still didn’t seem like it could possibly be enough given how much rum is actually still produced here.

It was a a beautiful and tasty way to end our time in Barbados, with lots of culture and learning along the way. Tomorrow, we are off to St. Lucia for another cultural experience!

On a catamaran in Barbados to see sea turtles, shipwreck, and endless colorful fish

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As soon as I read that Barbados was known for sea turtles, and there were near-guaranteed chances to see them when snorkeling, I told Chris we had to do a catamaran tour here. The last time we did a snorkeling excursion, it was in Cebu, the Phillippines, on New Year’s Day this year. We were spoiled given the exchange rate, and so we had a private boat for just the three of us. Here in Barbados, tourism (especially from Westerners) is massive, and of course they are going to capitalize on that. No one’s going to fault them for that! If you want to do a private charter for a day, it will cost close to a thousand USD! So we went with the 36-person max five-hour catamaran tour, which takes you snorkeling at two stops in Carlisle Bay. It includes a Bajan-style lunch and swimming stop near Holetown, and then we’re back to our starting point in Bridgetown.

It feels luxurious that this is the third time we are going snorkeling this year (and the fourth time in my life, after the Great Barrier Reef / Cairns, Queensland, in December 2014), but if you’re only going to be here once, you might as well dive in (literally). While one of my lifelong dreams has been to swim with dolphins, I have always wanted to see sea turtles up close, and what better way than to see them in their natural habitat in the ocean? I love wildlife, and the ocean, while terrifying to me given I have a fear of deep water and scary things that could potentially kill me (okay, the last part is a lesser fear, but you get it), has always been one of the most beautiful sights for me. I still remember my very first time snorkeling in the Great Barrier Reef and how surreal the coral reef was to see, and being rendered speechless by exactly how many colors are under the sea. That feeling of being in the water and seeing it all just feels magical to me.

In Carlisle Bay, there are two types of sea turtles that all catamaran cruises say you have a 98 percent chance of seeing: green(back) turtles and hawksbill turtles. Green turtles can grow up to 1.2 meters (just shy of four feet) in shell diameter and weigh over 180 kilograms (about 400 lb). These little guys eat seagrass and algae, and the greens of their diet colors their fat and cartilage, giving them their name. Hawksbill turtles, on the other hand, have shells that can be about 0.8 meters (three feet) in diameter and weigh between 45 to 80 kilograms (100-177 lb). Hawksbill turtles eat sea sponges, giving them the name “spongivores.” This diet helps coral reefs, as these turtles eat aggressive sponges that then prevent the overgrowth of coral colonies, contributing to a healthy coral reef system. Shape-wise, they have narrow, bird-like curved beaks and serrated, patterned shells. In Barbados, sea turtles are protected by law, and they have one of the largest nesting populations of this endangered species in the Caribbean. I spoke with a couple yesterday at the resort we visited, who said that just a few days before, they actually saw a sea turtle come up to their shore to lay their eggs — what a treat to be able to see that in real time!

Our cruise was really, really well run: the staff were extremely warm, friendly, hospitable, knowledgable, and hands-on. When we had our two snorkel stops, they had two crew members act as guides/helpers in the water to show us where to look for wildlife. And because Kaia was the youngest person on the boat, one of those two guys was so kind that he stayed with her (and a floatie) the entire time, which allowed Chris and me to enjoy swimming and snorkeling with more ease and on our own. We brought our own life jacket fitted for her, which she wore the whole time in the water. The cruise offered her a child-sized snorkel set, but she refused to wear it (she was probably still hating it from when we tried to get her to wear one in Cebu, and well, that one was likely malfunctioning as ours did). And when they said we were guaranteed to see sea turtles, they were not joking: during our first snorkel stop, we saw two green turtles on the very bottom of the ocean floor, which was fully clear and just endless white sand in that area. The water was extremely clear, and we could see both of the green turtles waddling around the ocean floor separately as though time did not matter.

For a while, I didn’t even really move while I was watching each of the sea turtles walk around on the ocean floor. It just felt so captivating, watching them move in slow-motion, one or two legs moving at a time. They looked so graceful, so purposeful, with fluid and effortless strides. Given that sea turtles evolved over 100 million years ago and outlived dinosaurs, I think it’s pretty clear they live steady, purposeful lives, and their swimming pace reminds all of us to slow down a little bit and to really enjoy the moment. I could probably spend hours just staring at these gentle little giants swim and waddle across the ocean floor.

While reading about sea turtles, I read this quote that stayed with me: “Watching a sea turtle swim is knowing they are following an incredible, invisible roadmap. They use the Earth’s magnetic field—an innate ability called magnetoreception—to navigate thousands of miles across open oceans to feed and return to the exact beaches where they were born.” I rely so heavily on Google Maps for everything, whether it’s trying to see how long it will take me to get from point A to point B, or just identifying where a restaurant is. I guess I will never be as intelligent as a sea turtle. The fact that sea turtles are so smart and can do this, especially the part about returning to the exact beaches where they were born, is mind-blowing.

During the second snorkel stop, we saw lots more shipwreck, coral reef growing on top of said shipwreck, and endless colorful fish. Many of them are likely the same or related to the colorful fish we saw in Roatan and Cebu, except this time, I definitely know I saw a handful of different parrot fish that were even more than all the colors of the rainbow. I saw lots of scorpion-like fish, endless varieties of angelfish, sergeant majors (just like in Roatan!), and many schools of blue tang fish, which were like dark blue florescent fish with rounded flat bodies and cute little tails. We also got to see THE fish in Barbados, which are the flying fish (very popular for eating, as well. We had these, breaded and fried, at the Trini rum and roti shop we ate at during our first full day in Barbados). They really do “fly” out of water in packs. If a crew member hadn’t pointed them out to us, I barely would have noticed them. They almost looked like little darts coming out of the water in very specific semi-circle patterns. And because of their color, they blend into the water and you need to really look for them.

We also got warned several times to stay away from a certain area of coral, where it got shallower and there was plenty of fire coral. After my Roatan incident of getting my butt burned by what appeared to be dead coral, I will heed those warnings and stay TF away.

Kaia loved being on the boat. She enjoyed being doted on by crew members, being in the water, and fighting over foam noodles with her mama (i did not quite enjoy this, but, well…). She enjoyed the outing so much that she actually ended up napping out on the catamaran (on Chris)! Pookster even attracted the attention of a younger couple just finishing up med school who are planning to have kids soon. They kept raving about how cute and good she was being (even though she had several tantrums and they witnessed first hand her fight with me in the water). We told her the next time we’re out in open water again, she needs to try to put her head in the water so she can actually see the fish and the sea animals. I was bummed she didn’t get to see the sea turtles, as I know for a fact she would have loved them. She’s an animal lover like me after all, so I know she’d get a kick out of seeing these beautiful, graceful gentle giants. I guess there is always next time.

Cleaning out the fridge before travel

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Some things I always do before we leave on a trip are 1) clean out and use up all produce / perishables in the fridge/on the counter (NO WASTE), 2) clean all sinks, toilets, and bathroom/kitchen floors before we leave (to ensure I am coming home to a clean slate), and 3) run a load of laundry so that we don’t have dirty clothes on top of more dirty clothes from travel to do when we come back home. That also means clearing all our used bath and kitchen towels and ensuring all clean ones are on the racks when we get home. It’s another extra step, but it also means that when we get home, things are calmer and I don’t have to think about refreshing anything — it’s already done! I also make sure all the trash bins are cleared out and lined with new plastic bags — no one wants rotting trash in their house while they’re gone!

One thing that is slightly different this time when preparing to be away for about two weeks is that Chris decided it would be a good idea to have about a dozen Ataulfo mangoes and a pineapple our last week in town. All the mangoes started ripening at the same time, along with a very, very ready pineapple, so I ended up peeling and cutting nine mangoes and an entire pineapple today, with three more mangoes, a kiwi, and a nectarine to go for cutting tomorrow! Whatever we do not eat (which will be the majority!) will go into a freezer-safe ziplock bag into the freezer. And that fruit will inevitably get thrown into smoothies, shakes, or popsicles for Pookie when we get back home. I usually tell Chris he has to be the fruit manager who checks on ripening fruit, but before family trips, I end up being the ultimate fruit manager doing all the manual work!

Golden Mall at FiDi

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Once upon a time, the Financial District was not a fun place to be at all. It was a place you went to and from work. It was an area of the city you’d go shopping at famous discount mega stores like Century 21. It was also a destination to see the New York Stock Exchange and of course, the famous Wall Street bull (and get a photo op!). I still remember once I went down there on a Sunday night in my early 20s to have dinner at a friend’s place. She was living in a luxury high rise in the heart of FiDi. And it was so incredibly eerie and quiet while walking from the subway to her place and back that I sped-walked both ways, wondering what lurked in the corners. The whole area on a late Sunday night gave me the heeby-jeebies.

That was circa 2008-2010, my early years living in New York City. Now in 2026, there’s a Printemps department store from Paris, a Los Tacos No. 1 outpost, a huge Whole Foods, an excellent Uighur style restaurant, and lots of delicious regional Chinese restaurants. We also have the much awaited opening of the Golden Mall, which is an extension and recreation of the famous, divey Golden Mall in Flushing, Queens, one that really recreated a lot of the hole-in-the-wall/mass eateries that I once remember frequenting when I was in China in 2006. The food was region-specific, authentic, and dirt cheap. Here, of course, the food isn’t dirt cheap since everything in Manhattan is expensive, and FiDi is no exception. Golden Mall FiDi just opened a few weeks ago, and so far, the line-up looks really good: They have Lou Yau Kee opening, of the original Hainanese chicken rice consultants to the beloved Urban Hawker Center in Midtown Manhattan; we have Good Coconut, a fresh coconut juice/pudding spot, Prawnaholic, also originally of Urban Hawker. And Joju, the Vietnamese sandwich spot originally from my original hood of Elmhurst, is also opening an outpost here (they wanted to match the quality of bread at the REAL banh mi OG in Brooklyn — Ba Xuyen!!). My friend and I met here to catch up over Xing Fu Tang bubble tea, and she also had some braised beef hand pulled noodles at a sparkly new Lanzhou-style hand-pulled noodle stall. It looked and smelled delicious and authentic.

Every neighborhood is evolving and changing. Some like FiDi are becoming more fancy… and more Asian. And I’m all for that!

Kids’ birthday parties at playgrounds and the fun question I got when I arrived

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My neighbor friend let me know that her friend’s daughter was having her fifth birthday party at a local playground just half a block away today, so she suggested that I bring Kaia. I had met this friend and her daughter two months ago at my neighbor friend’s son’s birthday party, so I had previously met them. I told her I wasn’t sure we should come given it was a birthday party, and we didn’t know them that well and weren’t explicitly invited. But she insisted, saying it was a public playground and open to all, and she was sure her friend would be glad to welcome us. My friend said it would be a good last opportunity for both our kids, who adore each other, to play together this month before we go on our respective summer trips.

So just after 3pm today, I brought Kaia to the playground. We saw the picnic tables covered with endless food, snacks, drinks, and decorations. The area was streamed with banners, huge prints, and balloons. We came over to say hello to the mom, and we made some small talk. Her daughter, the five-year-old celebrating her birthday, also came over, and she had a very large frown on her face as she sized Kaia and me up.

The mom asked her to say hi to us as we wished her a happy birthday. The girl looked us up and down and then down and up, wrinkled her brow, and finally said, “So, you didn’t bring a present for me?”

Her mom scolded her, first in English then in Bulgarian. “D! That is so rude,” her mom admonished her. “You aren’t supposed to say things like that! Be nice!”

“You came without a present,” D rephrased herself while continuing to frown at us. It was as though she wanted to stare holes into our faces.

I didn’t say anything. What was I supposed to say? It’s true that we came without a gift, but frankly, we don’t really know this kid or her mom. And to my neighbor friend’s point, this is a public playground and anyone is welcome to come to the freaking playground regardless of whether a birthday party is being held in the corner of it! But this was also a reminder to me that once kids hit the age of 5-6, this is generally when they become more bitchy, bossy, demanding, and flat out openly rude… and unlike in earlier years, at this age, they know they are being rude. This is really when parental discipline becomes extremely crucial.

The kid never apologized even after getting scolded at in two languages. To be blunt about it, she sounds like a total brat, and not a kid I’d want Kaia to spend any time around. My neighbor friend warned me about her and said she thinks this girl is a bad influence on her own son, so I never had my hopes up about this child.

I told Chris that this happened, and he responded, “If Hoji said that, there would be no more birthday parties for the next ten years.”

Ronny Chieng at the West Side Comedy Club

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Tonight, Chris got us tickets to see Ronny Chieng do test material at the West Side Comedy Club, which was convenient for us given it’s just about 15 blocks north of us. We’ve already seen Ronny Chieng live numerous times over the years. One time previously in the West Village, we also got to see him perform test material. This was pre-pandemic, far before he was ever a “star” in a major Hollywood movie. But his fun, vibe, and dead panning remain amazingly the same. We sat in the front row around the stage, and he made a comment about my sandals (modern Crocs!) and how they are definitely fitting of the “Upper West Side,” and so we must not live in the area (I corrected him). “Well, I guess it’s all the new money in the area, then!” he responded.

Are we “new money”?

When we were walking back down to our apartment, Chris noticed that Ronny actually was walking a little ahead of us. He was wearing his same outfit, with his test material notebook under his arm, and the same large bottle of sparkling water in his hand. I remarked to Chris that this was such a guy thing, to carry a loose notebook with important information in it completely unprotected out and in the open when it could easily get destroyed by rain (it had rained during the time we were inside the comedy club, and could very well start again given how summer rains are in the city). Chris suggested that I tell him this myself. So we walked a little faster to catch up to him, and that was how I greeted him. He recognized us from the front row, fist-bumped us for coming to his show, asked how we found out about the show and if we had seen him perform live before. So we walked together for maybe three to four blocks before we separated ways. He was on his way to another comedy club for another standup gig — always hard at work, doing what he is most passionate about.

With this interaction, he was nowhere as socially awkward as he was when we approached him at his test material night in the East Village. He seemed more confident, happier to interact with us, and genuinely grateful we’d come to see him live. I LOVE THIS GUY.

Importance of leucine

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Oftentimes when I read about complementing diet with exercise, I’ll be honest and say that I haven’t really thought very deeply about it. I always thought that if I ate mostly whole, home cooked foods, mostly plants with some meat and fish here and there that I’d be fine. But I realize with lean muscle building/fat loss/body recomposition goals that unfortunately, it isn’t that simple. Even when you think you do the right things like eat mostly whole foods, that doesn’tmean anything when it comes to making sure you have the right nutrients to fuel your body with the level of activity you are doing. So while I always exercised relatively rigorously, I also wondered why I was able to get definition pretty easily in my back or legs, but pretty much zero definition in my arms. And I have a feeling it’s because of an imbalance of nutrients (plus… genetics).

As I am reading more about women’s health, I finally started thinking more about leucine. Leucine is an amino acid that your body cannot produce on its own that must be obtained from diet. It acts as a primary “trigger” for muscle protein synthesis, which makes it imperative for muscle repair, growth, and the regulation of blood sugar levels. Overnight your body is fasting, so when you wake up, it’s crucial to have a breakfast high in leucine to give your muscles a signal to start building and repairing tissue. And given I am now in my 40s and will be facing declining estrogen levels, this can accelerate muscle loss, which makes leucine even more important to protect against muscle breakdown. Maintaining muscle becomes even more critical in my 40s to prevent insulin resistance and unwanted weight gain. I wonder why I never really read about this before or was told about leucine before. But that’s why we’re all always learning and evolving!

So now I am consciously eating a breakfast high in protein / leucine (2.5-3 grams) each morning, within one hour of working out. It’s a bit of a struggle since I usually skip breakfast, but I really need to be consistent about increasing protein and making sure I get enough leucine (the easiest places to find this are in whey protein powder, cottage cheese, yogurt, soybeans, beans, and meat products). Breakfast is a pretty simple meal to prepare in advance, so I hope all these efforts I am doing will actually yield some visible results in the next couple months!

An identity crisis at the grocery store

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While in the dairy section at Trader Joe’s yesterday, I stood in front of a refrigerated wall of yogurt options, debating what to get. Given my focus on high protein, lean muscle building, and fat loss as of late, I knew I had to (at least temporarily) ignore the European style full-fat yogurt I would normally get in favor of the drained, thicker lower-fat Greek yogurt. But when I looked at the Greek yogurt options, I felt confused: why were all the 1% and 2% fat options so much smaller quantity wise, yet more expensive than the 0% large container (one quart)? And also, where did all those 1-2% fat Greek yogurt options even go? This section of the shelf had been completely wiped out before I even arrived at the store late morning, so even if I had wanted to choose those, they were no longer there for me. So I was left with the 0% fat Greek yogurt option, which was my least desired option (zero percent – what is that – like eating a bunch of nothing favor-wise?!). And since I had made the trek all the way up to 92nd Street, there was no way I wasn’t coming back with Greek yogurt, as it was on top of my ‘to-buy’ list. I felt like I was having an identity crisis: since when did I ever buy nonfat anything — ever? Even before living with Chris, when I lived with my then-roommate and friend, we always bought 1-2% fat milk or yogurt. This felt like a funny thing — me walking around Trader Joe’s with two quarts of zero percent fat Greek yogurt (which also happened to be the very last two quarts of Greek yogurt in the entire store at that time!). Maybe the Yvonne I thought I was will no longer be?

I told my friend about my identity crisis over text when I came back from TJs, and she laughed at me and said that zero percent dairy is basically like eating a thick blob of nothing. Even with her fat loss / lean muscle building goals (and she has always been way more into this than I ever was), she said even she refuses touch that stuff and has to do at least 1 percent fat. Welp, there we have it: even she won’t touch it.

Trader Joe’s at 72nd Street Upper West Side closes, so Trader Joe’s at 92nd Street/Columbus becomes an even bigger zoo

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Late April, I heard the unfortunate news that my neighborhood Trader Joe’s at 72nd Street and Broadway had plans to temporarily close for about four months for renovations. I usually go to Trader Joe’s every other week and use that as some outdoor steps time for me, so I was sad about this. Now, the closest TJ’s to me is on Columbus between 92nd and 93rd Street. While technically, I still can walk, that’s a much longer walk, which means it will take more time, which means that it will require a bigger chunk of my day to go. And I usually try to go on a weekday late morning when my calendar is lighter to avoid the most insane crowds and lines. So until about September, I will need to more carefully plan my Trader Joe’s visits and be more strategic about when these will happen. And as such, I will likely go less frequently, which also means I will end up buying more items per visit. So my plan is to walk up there, get my groceries, and take the bus back down.

Today was the first day I did the trek up. The walk was nice; I always like walking outside in the mornings, especially now that it’s getting warmer with summer here. But as soon as I stepped into this Trader Joe’s at 92nd Street, I felt a bit overwhelmed. I saw people whizzing and running by me, a few in actual circles. Carts were nearly crashing into each other left and right. I lost count of the number of people who either bumped me with their cart/shopping basket or themselves. There was no real, clear flow of “traffic” in this store. Many of the shelves were already cleared out or near empty. I wanted to stock up on about two weeks’ worth of Greek yogurt, and my timing was just such that I was able to snag the last two quart-sized containers — pure luck. I’d never been in this store location before, and so I wasn’t used to the layout and got weirded out when all the cereals and cereal-adjacent items were not in the same area. The only thing I like more about this store layout versus my neighborhood TJs is that everything is on a single floor. I’d never liked the 72nd Street “two floors” situation. While that does help with traffic flow, I never like the lack of natural light on the lower level.

After I got all my stuff and paid, I was happy to be able to have the bus stop just a block away. But then when I got on the bus, there was barely any space for me: multiple people were there with walkers and strollers…. or their own shopping bags. I eventually got a seat in the back, but getting on was really uncomfortable with my three packed canvas bags full of groceries and trying not to step on anyone’s feet/stroller/walkers.

While I will definitely do this trip again in July, I am not sure I can go here every other week until September. That TJs location is a zoo with many accidents waiting to happen. And if that doesn’t already increase my stress level, the bus situation will also not be fun. Who would have thought about the bus being packed at around midday on a Monday?