Category Archives: Aging

Next cooking project: yogurt making

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Now that I am on this macro tracking/high protein diet with my body recomposition/fat loss/lean muscle goals, I have found that much to my disdain, 0-1 percent fat Greek yogurt is likely going to be on regular rotation in my diet from now on. I have generally strongly disliked 0 percent fat anything for the last 15 years, especially when it comes to dairy products. But I realize that if I am going to be eating yogurt in larger quantities (at least half a cup) on an almost daily basis that full-fat just isn’t going to work; this was a really sad realization for me. And what’s potentially funnier (in multiple definitions of the word): many brands like Trader Joe’s do not even sell Greek yogurt in fat levels other than 0 percent; it’s likely due to lack of demand. So if you want to buy 2 percent or full fat Greek yogurt, your only option seems to be smaller containers, so only a pint (two cups) or even less, which is very cost inefficient! Standard sized tubs of Greek yogurt seem to be about one quart, or four cups. And we’re going through at least two quarts/half a gallon/eight cups per week at our rate. Chris is even adding it to his weekday protein smoothies now. And if two quarts of Greek yogurt cost about $11-12 per week, I started wondering if there was a more cost effective way to get this. Trader Joe’s nor Whole Foods offer larger options.

So, that reminded me of yogurt making in my Instant Pot. Years ago, I had attempted to make my own yogurt in the Instant Pot. But both times, I had failed. I tried while using organic milk and organic, grass-fed cow yogurt (some of my sources claimed that my organic milk was to blame — who knows…). But I realized that if I could get the yogurt making process to work, I could instead spend money on half a gallon or a gallon of nonfat milk per week, which would be far cheaper than buying yogurt every week. In addition, that would mean less plastic we’re using and throwing out. And as an added bonus, it would be a fun and new cooking project for me!

So when we get back from our summer trip, that’s going to be high on my list of projects I want to tackle. I am reading all about it now and consulting with different videos, so I will be prepared for this cooking project that will aid in my health goals!

Being in a real clothing store again – the madness and the new technology!

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I have never enjoyed the process of shopping for clothes — looking, trying on clothes, and well, no one likes paying for clothes. 😀 So when I stopped having friends drag me out on mall or shopping trips, the only way I was going to willingly buy clothing was online. And yes, that was a dream, especially in cases where the stores had either free returns or in-store return policies for clothing bought online. I could buy the clothes online, try them on at home to check for fit and whether they looked right on me, and if they didn’t work out, either drop them in the mail back or return them to a store nearby. The vast majority of all clothing I’ve purchased in the last 16+ years has been online, and I do not miss the in-store shopping process at all. The only times I’ve enjoyed it just a little are when I am traveling internationally and see more unique items, like at one or two shops I like in Australia, or when I’m looking at clothing for Kaia (because baby/toddler girl clothing is always fun to look at).

So in the last couple days, I’ve been seeing some potential summer pieces at Zara online, but their entire online shopping experience… kind of sucks. I was thinking that I probably should stop being so lazy with dressing (this all stems from being 100 percent remote with work) and actually buy clothing I want to wear that looks good and fits well… instead of always wearing all my AFSP volunteer shirts and other things I don’t care much about just for comfort. Especially now that I am probably going to get more involved in Kaia’s elementary school, I should dress up a bit more and try a little.

Zara is good in that they have this nifty option to check for in-store availability closest to you (and so far, it looks pretty accurate), so I found out that two pieces I liked were at their Bryant Park location. So I used that as an excuse to get some extra steps in and walk there before picking up Kaia in Chinatown. I walked in and was immediately reminded of why I hate in-store shopping: the store, despite it being about 4:15pm on a Wednesday, was mobbed. People were speed walking and even running across the store to grab pieces. It felt like a competitive sport being in there! People were rushing to grab items before anyone else claimed them. It was a little insane. Employees were restocking and being bombarded with questions (and some even had lines for people with inquiries). And I just felt a little dizzy navigating all of this and trying to figure out where these two specific items were. I eventually asked an employee, who was super friendly and able to get someone to fetch me the item from their stock room since neither of us saw one of the pieces on the floor (this was very efficient!). I tried one piece on (on the floor out in the open, and not in the fitting room because the line was 20+ people long!); luckily it didn’t require me to undress. And when I went to buy the shirt in the payment area, I simply dropped the item into a bin, which immediately scanned the item for what it was, the size, and the price. I paid by Apple Pay by tapping, was texted the receipt, and that was it! It was just like the buying process at Uniqlo — the only other shop at which I’ve bought in store in the last few years. The “cashier” line was nonexistent, as it’s all self pay with an attendant checking in occasionally.

This is the reality of in-store shopping now that I’m just ignorant to since I rarely shop in person — things are more automated and efficient. There’s less in-person support for payment. The “lining up” doesn’t happen as much anymore. But it also feels more “competitive” to be in store with getting the items you want in the size you need and as quickly as you need them. That’s too tiring for me! The ease of online shopping is just so, so much easier.

When Pookie stopped needing a middle-of-the-night pee

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When we decided to stop putting Kaia in an overnight pull-up, we knew she’d need to be woken up for a pee in the middle of the night because she pees a lot. I guess she is like her mother in that way: she’s always drinking lots of liquids, and as we all know: what goes in must come out! We originally started her overnight pee wakeup at around 11-12 because she’d end up wetting her bed at around midnight if we didn’t do this. Gradually, we started pushing it back to 12, 1, 2, and then 2:45, just as the Oh Crap! Potty Training method suggested in the famous potty training book. But something miraculously happened last week: Kaia actually went the entire night without needing to pee or wetting the bed until 5am. It was Chris’s night to wake her up to pee, and he had forgotten to set his alarm. He woke up early in the morning to check on her and found out she was still sleeping and still dry. So he took her to pee at 5am when he woke up. So the next few nights, the same thing happened, and she woke herself up to pee, or she went through the whole night without needing to pee. She woke up between 6-7am, and she was dry. And it’s been this way for the last week!

A while ago, I told Pookster that if she stayed dry all night, and/or woke herself up to pee in the middle of the night, that I’d finally get her wish of nail polish. I really wanted to put off nail polish for as long as possible, but she kept asking, and I figured this would be a good incentive she’s been asking about for almost two years now that I’ve rejected. So we got really excited and told her we were so proud of her, and she’s just this close to getting her much coveted child-friendly nail polish. But Chris wanted to add another step: she can get the nail polish when she not only stays dry all night and pees as soon as she wakes up, but also when she can fully wipe herself and wash her hands — all on her own. Kaia was not thrilled to her about this and of course threw a mini tantrum, but alas, life has its ways of putting more hurdles in front of you!

It seems like ages since we started doing middle-of-the-night wake-ups to have her go pee, and now it is all coming to an end before I even realized it. While you think I’d be thrilled about this, it still feels bittersweet. Every day, my sweet Kaia Pookie is getting more mature, bigger and bigger, and closer to eventually not needing me.

Why eating beans feels inefficient for increasing protein intake

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I spent 1.5 hours eating my lunch yesterday. I don’t think I’ve ever chewed food for that long, and it’s likely because I was trying to get the majority of my lunchtime protein through beans. Just as it sounds, as an omnivore, eating beans to meet one’s total daily protein goals (for me, that’s somewhere between 100-120 grams per day given I have a rigorous workout regimen and keep active) feels extremely, extremely inefficient. Why does it feel this way? It’s because beans are far less protein dense than meat and require eating much larger volumes of food to get the same amount of protein. And for someone who is generally just not used to eating a large quantity or volume of food per meal (and was previously used to skipping breakfast completely pretty much every day, even on days I work out), this is a bit of a rude awakening and hard adjustment. According to ChatGPT, this inefficiency comes down to biology and nutrition:

  • Lower Protein Density: Animal proteins (like chicken or beef) deliver about 20-25g of protein in a 100-calorie serving. Beans provide about 6-9g of protein per half-cup (100 calorie) serving. To match a standard 6-oz. chicken breast (50g of protein), you would need to eat nearly three cups of cooked beans; that is bonkers to me.
  • Carbohydrate Overhead: Beans are roughly 70% carbohydrates. Because of this, trying to hit high daily protein targets (e.g. 120 grams!!) solely through beans will likely cause you to exceed your daily caloric or carbohydrate limits.
  • The Fiber Fullness Factor: Beans are loaded with dietary fiber. While great for health, the sheer volume of fiber creates extreme early satiety, making it physically uncomfortable to consume enough beans to reach heavy protein goals.
  • Amino Acid Spikes: Most beans are considered “incomplete” proteins because they are lower in the essential amino acids methionine and cysteine. While your body naturally balances amino acids over the course of the day, some fitness goals require a concentrated spike of all nine essential amino acids at once for optimal muscle synthesis.

So the way to get around this if you want to eat mostly plant-based is to try inserting as many of the small number of complete plant proteins into your diet as possible, which is mostly: SOY, SOY, and SOY. So that means — tofu and all tofu products, like soy milk or tempeh. It could mean incorporating small numbers of oddly complete protein plant foods like quinoa, chia seeds, or hemp seeds, though all are highly caloric, so you have to limit to a tablespoon or less per serving). The good thing is that I am an omnivore, so I will still be eating meat and seafood. But I don’t usually eat those things at breakfast, so animal protein, at most, would be for consideration only for lunch and dinner. Nuts are all great but are incomplete proteins, and like the seeds noted above, are highly caloric and thus should be eaten in smaller quantities (toppers as opposed to the main show – who is going to eat an entire cup or two of nuts in a single sitting?!).

I’m in a period of diet adjustment, and it feels bumpy and funny, and I feel like I am just always chewing food, but I will see what tweaks I can continue to make. As my friend says, this is always a work in progress.

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.

ChatGPT Premium – Therapist, trainer, dietitian, work assistant, everything now

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Chris just got us a good deal on ChatGPT Premium, so instead of relying on my free version of Claude AI to answer my life’s deepest and most important questions, I am now deferring to ChatGPT Premium for what is obviously very, very premium answers. So I have a few chats that are completely disorganized and mislabeled in ChatGPT now, but they are mostly following along these themes: family travel/food/itinerary planning, workout regimen design based on my 40s status/perimenopause prep/desire to lose subcutaneous fat/build lean muscle, and a meal planning/prep plan to go with said workout regimen. I also ask ChatGPT questions about things that originally confused me, like why can collagen powder not be considered a “complete protein” that “triggers” the body to realize I want to build lean muscle (UGH, what a bad purchase given my goals). And also, why can’t my old pea protein powder be a “complete protein”? As you can see, “complete proteins” are very much top of mind the last couple months.

And then here and there, I have some work questions, so I have to ask ChatGPT to help me with research, changing my tone in a message, or drafting a message that I really do not want to write myself. So, ChatGPT really has become like my therapist, my work buddy, my trainer, my dietitian — almost my everything now. How can I even live without this thing now?? And just a year ago, I barely even used this thing!

When you get home from a trip, it’s time to properly wash your whites

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After a trip, I have always been one of those maniacal people who need to unpack everything right away as soon as I get home. I want all the dirty clothes put in the wash. I want all toiletries put away. I need all souvenirs or edible things separated and stored properly. I also want travel things like travel bag compartments, totes, backpacks, and luggage put away, stat. The idea behind this is that I want to relax as soon as possible and be in a calm state of mind, and I won’t be able to have any of that unless everything dirty gets cleaned, and everything that needs to be put away is put away.

Well, I’ve added one additional thing to my list ever since I decided to start embracing white clothing a year ago: if I bring white clothing with me, I NEED to set aside time to wash them properly. This means whipping out my trusty Jamaican blue soap bar, scrubbing visible stains with the blue soap, soaking in a bucket, rinsing, and then throwing into the washing machine. It’s an additional step, but I am getting a satisfying kick out of this process. It really only applies to several garments of clothing, plus my white slip-on AllBirds, but I always love the feeling of looking at my whites after they’ve come out of the wash and laying them out to air dry and hopefully further be bleached whiter by the sun.

Maybe it’s a sign of getting older that I’ve embraced this little menial and annoying task that I avoided like the plague for so much of my life. I think the last time I intentionally bought a pure white garment was maybe over ten years ago. And before that, it was in college. And I barely wore those pants from over ten years ago because I didn’t understand how to clean it properly then, and I got so mad at how the stains would never come out in the washing machine on their own. Now, I take real ownership of my whites and do my best to keep them super white! I’m sure my former Jamaican nanny would be proud!

Morning corn muffins gone awry

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This June will officially mark 18 years that I’ve been living in New York City. I have lived more of my life now on the East Coast than the West, and that feels kind of strange to acknowledge out loud. When people think of things that mark their new lives in a new place, especially in a concrete jungle like New York where tiny apartments and even tinier kitchens are the norm, most of them probably do not think about the kitchen gear they started with.

But I do. I still remember when I had to build my original kitchen from scratch, I slowly but surely made visits to the Kmart (RIP — one at Astor Place in Manhattan, which has since been replaced by the massive Wegman’s) and to Target at Queens Center Mall in Elmhurst, Queens. I remember some of my very first kitchen purchases quite fondly: my two tempered glass Anchor brand lasagna/casserole pans, my cheap $8 nonstick cookie sheets that lasted over 10 years, my Corelle dining set (with a design that I really dislike, but I was cheap at the time, so I got it since it was the cheapest option), and my standard sized metal 12-muffin tin.

I don’t have all those kitchen items anymore. Many I gave away, like some Corelle pieces that were duplicates of things Chris had when I moved in with him, or the smaller Anchor casserole pan that I rarely used (gifted to another friendly Buy-Nothing member!). The cookie sheets actually failed, warped, and somehow managed to snap in the oven — they literally went out with a bang — a pretty terrifying one! The muffin tin was heavily used when I lived in Elmhurst, but only sporadically since I moved to Manhattan. And then today, this 18-year-old muffin tin unfortunately saw its demise.

I got inspired to make muffins again during our recent May weekend up in the Finger Lakes/Ithaca with Chris’s parents. Along the way, we made a quick breakfast stop at this delicious, popular spot called Dottie Audrey’s Bakery + Kitchen. There, we ordered two perfectly made breakfast sandwiches, a walnut sticky bun, a sour cream coffee cake slice, and a huge, fat corn muffin stuffed with strawberry jam. While I loved everything we got from here, I will say that immediately, my first thought was that I wanted to try replicating the super crunchy corn top of the corn muffin. I loved the crunchy muffin top texture so much contrasted with the gritty, coarse, yet fluffy, not-too-sweet muffin innards. I remembered that a friend told me she used a blueberry corn muffin recipe she liked a lot from NYT Cooking, so I decided to go with that. The only swap I made was replacing half the all-purpose flour with whole wheat flour for extra whole grains.

Well, I didn’t have muffin liners, so I generously oiled the muffin tin and filled them with batter, then baked it. Unfortunately, the muffins didn’t beautifully dome the way I was hoping. Instead, they kind of flattened on top of the tin, and I realized immediately that I was going to have a frustrating (and messy!) time popping these muffins out. And it was super annoying: several of them broke apart as I removed them from the tin. One almost completely disintegrated into a pile of massive crumbs, and I ended up eating the crumbs by the handful. They were tasty, but they didn’t have a beautiful dome, and they were nowhere as crunchy as Dottie Audrey’s Bakery + Kitchen.

If we didn’t have Chris’s parents over as guests (or any guests for that matter), I’d never make muffins because Chris isn’t that into them, and I can’t bring myself to eat this many muffins. And then Kaia prefers the mini ones. Muffins are kind of like dessert to me: they are a special occasion-at-home bake like cake or cookies are. We need more mouths to warrant the effort to make them. But with this, I realized that the end of this muffin tin’s life had finally arrived. So after rinsing it, I said goodbye to it as I chucked it into the recycling bin (it’s metal, so it must be recyclable, right?!).

Now, I am debating whether I want to buy a replacement regular-sized silicone muffin plan, or if I should just live with a 6-muffin silicone pan I was gifted at graduation in 2008, plus the mini muffin pan I use for Kaia’s healthy muffin treats.

Costco shopping – including the clothes!

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For the most part when I think of Costco, 90 percent of the time, I am thinking about what interesting food items they have in stock, whether that is fresh, frozen, or packaged goods. I have staple items I always buy, such as the organic boneless, skinless chicken thighs, beef chuck and/or grass-feed ground beef, the individually frozen organic salmon fillets, and the bags of frozen, raw, wild Argentine shrimp. I love their massive bag of spinach. I always get whatever fresh mushrooms they have — the baby bellas are Kaia’s go-to staple mushroom that she will gobble right up. But in the fall if we are lucky, I can get a good haul of wild chanterelles.

Occasionally, I also think about deals they may have on things like skin/body care (Kirkland Signature shampoo and conditioner is most definitely the best! I also think the Cetaphil face cleanser is an incredible steal). I also make it a point to always pick up a massive bag of their baking soda (we use it for all cleaning and laundry, plus baking!), so much so that Chris always makes fun of me about my favorite Costco buy being a ridiculously large bag of baking soda. My colleague watched my Costco Yvonne meets Food video and insisted there was no way I would finish the full bag. I let her know that at that point, I’d already finished MULTIPLE. When you use it to clean your toilets, add to a homemade all-purpose cleaner solution, and to freshen up laundry, you will most certainly use it all up in good time — assuming you actually clean your house.

However, what has been on the radar since right before the pandemic has been looking more closely at their clothing deals. It originally started with restocking on athletic, good-grip socks and sports bras. But then, I started noticing they have pretty good deals on shoes. The slip-on pair of walking shoes I got in 2019 right before the world ended were the most-worn shoe of mine in the 2020 pandemic year; I finally had to retire them last year and replace them with a pair of All Birds. At a Melbourne Costco, I got a set of Winnie-the-Pooh pajamas for myself, and I’ve gotten Kaia and multiple relatives/friends’ kids plenty of children’s clothing sets. The clothing is mostly known name brands, the quality is high (at least from what I can see — they wash well!), and the price is so cheap! And then yesterday while at a Costco in New Jersey en route back from the Finger Lakes, I got a new pair of name-brand slides I will be using as house slippers. They were cheaper than a similar style I was eyeing on Amazon, and they are extremely cushiony and have great arch support! I also picked up a set of eight pairs of no-show grippy socks, which will be needed for this summer.

Once another Costco-loving friend was over, and she noticed we had the same pair of athletic socks on but in different colors. She asked me if I got them at Costco, and I said yes. She started laughing, saying, “See? This is how you know we’re getting old. We buy clothes at Costco now!”

My response to her was, I don’t think it’s being “old” that is what’s driving the Costco clothing purchases. I think it’s that our age has made us realize what good, high quality deals we can get, and that we should prioritize comfort, longevity, some style, and value all in one. And Costco does a good job of that! And there’s no shame in that at all — more pride, actually!