A sore left hip flexor, and when cortisol spikes in middle age due to slowing metabolism

I only did one run this week on Wednesday, which isn’t normal for my weekly workout routine. I did my usual warm up, then as soon as the run was done, I could tell my left hip flexor was tight. Then annoyingly, it remained tight all day… through today. I’ve never had a tightness in my left hip flexor before. After weaning from breastfeeding and doing more high intensity runs back in 2023, I discovered tightness on the right side for the first time in my life. The amazing trainer at my gym gave me suggestions for strengthening exercises for my glutes, hamstrings, and hip flexor to prevent the tightness. In addition, I did more hip flexor stretches and incorporated a yoga session per week to increase mobility. That seemed to do the trick: I cannot remember the last time my right hip flexor was sore. But now, it seems my left hip flexor is crying out for help, asking, “Hey! Remember me! You need to help me, too!” Those exercises I did for my right side were also done on my left side, too. So this may just be a new weakness I’ve identified that may need to be addressed in a slightly different way.

Aging is a gift. Not everyone is lucky enough to see their next birthday, to live up to the age you or I am at. And I’ve embraced it with more confidence every year. But I will be honest: identifying these new changes in my body and trying to figure out how to troubleshoot them have not been very fun. I am extremely active, exercise far more than the average person does, and try to take care of myself the best I can to ensure optimal health and fitness. But finding out about all these new physiological shifts of midlife, such as declining estrogen that slow metabolism, is challenging. Just a few years ago, if I knew I needed to burn some extra fat, I would just do a harder, more intense run and for longer. I’d do barre or pilates fusion until it burned. And it always worked then. This isn’t the case anymore, and it isn’t that simple where I am now. I’ve already been going hard for the last few months since coming back from Australia and the Philippines, and I’ve only lost about 3-4 pounds out of the eight I wanted to lose. The extra belly fat is just stuck there and doesn’t want to leave. No one else would notice it other than me, though. Running more intensely is NOT producing fat loss because it doesn’t address this age-related shifts that slow metabolism. Plus at this age, steady-state running can even spike cortisol levels, signaling that the body needs to protect itself and guard the fat more, especially in the abdominal area. I guess that’s why I have a little more pudge around my lower waist than I did pre-weaning.

I guess I will need to embrace brisk incline walks a couple times a week now, in place of 2-3x week runs. I will see if it results in any change because I have a feeling my cortisol must be spiking. I suppose this is the right attitude: test and learn, test and shift when things don’t work! These are the new things I am learning to live with — the fact that I cannot control all the changes happening to my body as easily as I did before.

Transitional weather conundrum: what am I supposed to wear?

The weather has been pretty wonky here in New York the last couple weeks. This last week, it’s been so cold that even after doing a thorough wash of our down-like winter coats to (originally) put away until next winter, I actually had to take them out again for Kaia and me. Kaia wore hers twice this week, and I wore mine once! It’s April, and we still need to turn the heat on at home…

So today, it was actually supposed to hit low 60s F in the city. Kaia wore a light jacket to school. I wouldn’t leave the house until the afternoon to meet my friend, and I had no idea what I wanted to wear. Because I tend to run cold, I put on a sweater, plus a medium-weight coat on top of it. I walked outside for two blocks and already felt too hot, so I took off my scarf.

Everyone who is into fashion always goes gaga for “transitional” seasons like spring and autumn. These people love their autumn or spring jackets, their cute tops and skirts, and count down the days when they can put together these nice outfits. I, on the other hand, am not at all a fashionista, truly dislike both of those seasons for dressing myself. I never have any idea what to wear, how to layer things. And since I run cold, I tend to overdress, which then means I will need to shed layers, which then means I will need to either carry said layers or stuff them in a bag. And that is so annoying to me. It’s even more annoying now that I have a preschooler, who always insists I carry her crap, as well!

I met my friend for tea today. After she hugged me, she looked me up and down, then back down and up. Then she said, “Are you a bit warm in this?”

Sometimes, I wish I could just go outside wearing a big warm brown paper bag and call it a day. That would be so much simpler.

Finding good things everywhere I go

I get told I am full of shit for this belief a lot: I truly believe that no matter where you go in the world, whether it’s a different neighborhood, town, city, or country, that there is always good food somewhere there. I think of it like I think of people and beauty: there is beauty when you give a place a chance. There are also good, well-meaning people if you give them a chance and take a little time to get to know them. I know every single place I’ve been to has something good or great that I’ve enjoyed.

So, even for places that I have been to that I have very little strong opinion about, I can still feel myself getting protective over them when people I know make sweeping, negative generalizations about them. I was telling my friends this last weekend that I was going to be in Raleigh this week for work. A friend (who has never been to Raleigh) shared that her husband has had to go to Raleigh a few times for work, and she said he was not a fan; he said there was no good food in Raleigh. As someone who has been to Raleigh once and had three very solid meals there last year, I could feel myself getting annoyed.

“Where did he go, and who chose the places?” I asked.

She said some colleagues chose the restaurants and that he didn’t. To be honest, I don’t think I would have had much more faith if he had chosen them.

I told her that I found a really great bakery cafe there that I loved and was planning to go back this week. And today, I made good on my word: I stopped in for an iced latte, a kouign amann, and two caneles to go. Every bite of that kouign amann was perfection: each bite shattered, had this addictive crunchy sugar coating on the outside, and definitely had seemingly millions of flaky, buttery layers. I got one canele for me and one to bring home for Chris. I ate my canele in flight, over 7 hours after I purchased it. It still had a super crunchy outside and a gooey, soft, tender inside, with a strong vanilla bean flavor. Last August, I had a delicious tapas meal with a work friend. That same trip, my colleagues and I hosted a great happy hour event for a prospective customer that had amazing appetizers. And last night, I had a very noteworthy, crunchy banh xeo generously stuffed with lots of shrimp and pork, along with a pork bao and a calamansi spritz. If you do your due diligence and spend the five minutes or less it takes to look up Google Reviews or some AI tool like Claude or ChatGPT, I highly doubt you would fail to find a good restaurant or six in Raleigh.

Sometimes, I wonder why I feel so frustrated when people make negative over-generalizations about places, especially smaller U.S. cities. It’s clear that I do not live in a small U.S. city — quite the opposite! And I think I do know why: it’s almost indicative of how quickly and based on very few interactions people can draw sweeping judgments and harbor negative stereotypes about other people or groups of people. If you want to get to know anyone or any place, you have to come in with an open mind and an open heart. If you already are coming in from a big city and choose to think that everything in said smaller city must be crap, that will inevitably color whatever experiences you have there — and ultimately taint it. And well, that’s your loss, not that place’s, because it means you are not able to enjoy your time spent there. And since none of us is living forever, we should try to do what we can to at least attempt to enjoy every moment we’re so lucky and privileged to live.

An evolving world whether we want to accept it or not

I am back in North Carolina again today, but in a different city: Raleigh. I’ll be here for just over 24 hours. While here, I had to do something really annoying in preparation for my onsite work event tomorrow: make a stop at a FedEx location that was out in the middle of nowhere in the boondocks of Durham… just to pick up some posters that our marketing team had sent to our customer’s office park campus, but because the courier could not find the correct building, had to send it back to a local FedEx. After I checked into my hotel and went to my room to get some work done, I went out to get a Lyft to take me to FedEx.

My Lyft driver was really friendly and outgoing. He’s in his late 50s and has lived all over the Northeast of the U.S. Funnily enough, he was actually born in what is now Elmhurst Hospital and grew up in Woodside. I told him I was a transplant from San Francisco and actually spent my first four years in New York in Elmhurst. He did not believe me. He also did not believe me when I told him that Woodside is an up and coming area of Queens, and that trendy bakeries, cafes, and restaurants are actually opening there.

“You are lying!” the driver said, laughing hysterically. “There is NO WAY Woodside or Sunnyside is a place to eat out! It was a complete dump when I lived there, and it has to be just as bad today! High crime, gun shots, drugs everywhere — a place to never be seen! I don’t even want my 20-year-old kid going there!”

I challenged him (because I always do this now, and I own it). “Okay, then,” I said to him. “After you finish this ride, I’m serious: go on your phone. Look up the business From Kora on Google Maps and look up the ratings and reviews. It’s one of the top rated bakery/cafes in all of New York City! People travel from all parts of the city, New Jersey, and even Connecticut to line up and eat pastries from there! GO DO IT! Places change and evolve over time. I realize that’s hard for a lot of people to stomach, but no place stays the same forever.”

Mr. Anti Sunnyside/Woodside still didn’t believe me. He still thought I was joking. Then we drove closer to the FedEx where there were signs for downtown Durham. He started telling me about how when he first moved to the Raleigh-Durham area 30 years ago, downtown Durham and Raleigh were “absolutely disgusting.” No one wanted to go there or be seen in those areas. Today, both places have growing businesses and offices flourishing. Both have great restaurant and bar scenes. People from the ‘burbs actually do come in to dine at these restaurants.

The driver hesitated for a bit and realized his double standard in his own speech. “Okay, so maybe Woodside and Sunnyside are experiencing this change that you claim Woodside and Sunnyside are,” he relented. “Fine — I’ll admit that I haven’t been back to that area in over 30 years. I just haven’t had any reason to, and I definitely had no desire based on what I grew up with!”

Nothing stays the same forever — no town, city, state, country, person, dog, anything. We can either evolve with it and go with the flow, or be doomed to stay in our own old, aging fixed mindsets.

Candied nuts – the simplest addition to salads that can make it pop!

As someone who has always loved tinkering in the kitchen with different ingredients and recipes, I have always enjoyed candies nuts in salads when I’ve had them. But for some reason, I never thought to make them myself. I know they are pretty simple and straightforward to make: you take a bunch of nuts, coat them in maple syrup or simple syrup, sprinkle a little sea salt on top, and toss them. Then, you bake them at a low-ish temperature in the oven for about 25-30 minutes until they are crystallized. When you are done, you get this magical savory-sweet, high protein, high fiber snack that will quickly impress people when they find out you actually made them yourself. It’s low effort, but high “wow” factor.

Well, I finally got inspired and pushed to make them for a beet and lentil salad with tahini-yogurt dressing recipe from Hetty Lui McKinnon’s Linger cookbook. Honestly, this is not normally a cookbook I would have bought for myself; it’s all about salads, and the entire book is vegetarian. But after being gifted it and going through it, I’ve realized I am quite inspired by Hetty’s take on what a “salad” is, and I love the way she pairs ingredients together. It’s definitely made me rethink food pairings and what flavors complement each other.

So for this salad, (pre cooked) beets and shallots are pickled in a sweet vinegar mixture with spices. Then, you add cooked lentils, toss them both together in olive oil and salt/pepper. And finally, you smother a tahini-yogurt sauce on them, topping them with candied walnuts. And yes, the candied walnuts truly MAKE this salad pop. It’s one of those salads that are very memorable not just because it’s gorgeous to look at with the color contrasts, but because the flavors all meld together really beautifully.

And that, my friends, is a beautiful, delicious salad worth making and eating again and again.

“Always learning”

Even when you’ve been around people close to you for years and years, you never really fully, completely know anyone. Everyone has thoughts they keep to themselves, desires that are never discussed either because they don’t want to, they’re afraid to, or they don’t think anyone around them wants to hear about it. I’ve thought a lot about this in relation to pretty much anyone around me: my husband, my parents, my closest and longest standing friends, and friends I’ve made in the last several years. Sometimes, we get surprised when we hear someone likes something, and then we almost have this feeling as though we’re offended that we didn’t know it before. It’s a funny feeling or thing to hear. It has been more than once when I’ve heard Chris’s brother exclaim that he had no idea Chris liked x thing, or that their mom did whatever activity she did and he had no idea. I’ve also heard my friends express slight annoyance when they’ve found out that I did something they didn’t know about, or that I liked something else they were unaware of. What is unspoken when all these sentiments are expressed is, “Hey, I thought I knew you better than I did! I cannot believe that this is true about you… because I did not know it to be true!”

A friend wrote in my birthday card this year, “I’m looking forward to always learning more about each other.” And it was a sincere thought because although we’ve known each other for almost five years now and have had lots of conversations, I know for a fact that every time I see and chat with her, I learn something new about her (at least, new for me) that is interesting and/or unexpected. Just yesterday, she told me that before she got into research and writing, she thought she would be a painter; she was even enrolled at the School of Visual Arts and painted a lot in her late teens. I had no idea about this; it came up out of nowhere because she was texting me about interests she had earlier in her life that she’d like to revisit in the near future. But what that reminded me about was that I also really like art, and I miss learning about it and going to museums. The timing of this text conversation was kind of funny because I started thinking more about art since Saturday when we went to our friends’ house, where she had an inordinately large collection of very eclectic and beautiful prints and paintings from all over the place; all were framed, many were on walls, but even more were still on the floor, waiting to be hung up. And while we still do go to museums when we’re traveling, it’s a bit harder now with Kaia running around everywhere and preventing me from fully appreciating the art or reading all the descriptions.

So she suggested that when I come back from upcoming travels that we go see the Frida and Diego exhibit at the MoMA. And that excited me because I love Frida Kahlo (I am okay about Diego Rivera – that damn womanizer). And that sent me down the rabbit hole of looking at what other exhibitions are at the MoMA. This was when I learned about a temporarily exhibit about Wifredo Lam, a Cuban artist of Afro-Cuban/Chinese descent who stated that his art was “an act of decolonization.” His work is very Picasso-esque, but even more colorful and intense.

So, in my existing group of local friends, I’ve discovered very recently they are into art. And that means I now have people I can go see art exhibits with. Wee. We really are always learning about each other.

Mammogram – a first time experience

After the annoying ordeal with the front desk worker regarding health insurance and coverage yesterday, I was at least relieved that all the lab technicians who worked with me for my mammogram and breast ultrasound were very polite, friendly, and professional. While I’d had the experience of breast ultrasound twice before (my first one being in 2013, annoyingly), I’d never had a mammogram before. A mammogram usually takes anywhere from 10-30 minutes and is essentially a low-dose x-ray procedure where a technologist uses this massive machine that is ceiling high to compress each breast between two plates to capture clear, detailed images, from both top and side angles of your breast. It wasn’t anything like what I was expecting; I thought I was going to be put into a CAT scan type machine (not sure where this idea came from, but this is how I envisioned it!). You stand the entire time. The technician angles your body, chest, and breasts into the right positions, then asks you to hold your breath for about five seconds for each angle so they can get the right snapshots. Oh, and the other fun (not really) part: they apply these small patterned band-aids on your nipples, each with a tiny little metal bead where the tip of your nipple is!

The technician during the mammogram was very empathetic and caring. She kept asking me throughout if I felt okay, if I was dizzy, or if I needed a moment. I felt fine; I just wasn’t used to having my breasts squeezed in every which way by a massive machine! The breast ultrasound procedure was what I expected it to be based on prior experiences: you lie down on a table while they squeeze jelly all over your breasts, then they run the ultrasound machine all over your breasts and under your arms to get every possible view inside.

At the end, they told me that it would take about three business days to upload my images to my portal; then, either they or my doctor would call me with any results that needed follow-up. If everything looked fine, I should expect to not get contacted. So, it sounded pretty straightforward and normal.

All I have to say is: I hope both breasts are doing just fine. They both got me through fourteen months of breastfeeding, so I think they did a pretty good job!

What you think is common is not so common

I feel like I’ve spent most of my life hearing people from outside the U.S., media, professors, teachers, older adults, and even my own husband talk about how stupid Americans are. Our literacy rates are pretty poor. Our math and language standards are significantly lower than in most rich industrialized nations. We have a lot to be embarrassed about from an education standpoint. But sometimes, people really, really shock me in ways I would not have otherwise guessed.

I was working on a shared Google Sheet with a colleague over the last few days. Both of us were editing it, and I had to hide a bunch of columns because I wanted to isolate certain columns of information I needed to work on another project. He got confused when he was in the sheet today and asked me why he couldn’t find certain columns of information. “Did you hide the cells or delete them?” He messaged me. “Can you please unhide them?”

I was baffled. I read the message twice before it suddenly hit me that he probably didn’t even know how to unhide the cells. How can you possibly be a white-collar professional in your seemingly late 40s and not know how to do the most basic functions in Excel or Google Sheets? And even if you didn’t know, go look it up — that’s what Google Search and all these AI applications are for!

I was almost 40 years old when I discovered glass nail files

I’ve had a nail and cuticle picking habit since I was about 12 years old. I have a feeling that some of it is genetic, as both my dad and Ed are nail and cuticle pickers. I tried all kinds of things to resolve this: I tried different nail oils and creams. I cut and filed my nails down really short (which is actually more hygienic given I cook so much). Chris and my friend even yelled at me regularly when they’d catch me picking. Nothing ever helped other than getting manicures, which tended to get very expensive and is a huge time commitment. There was a period in my mid-twenties when I actually did my own nails regularly in between having different vendor partners pay for manicures. But then I got too impatient and let it go. I realized that if I liked the way my nails looked (perfect, polished, manicured), then I wouldn’t be tempted to pick at them. And then once Kaia was born, the idea of doing my own nails or going to a salon just seemed like too much — too much time, too much money, too much dedication. Plus, regular nail polish doesn’t last long when you have kid responsibilities and cook regularly. I don’t want the risk of flaking nail polish into our food!

So I was reading about DIY “natural manicures last year. I found some kits that were in the $40-60 range, and this all seemed crazy to me. But then when I read the reviews for these kits, I realized that the key part that everyone raved about was the glass nail file — this seemed to be the real game changer. I vaguely remember buying (and breaking…) a glass nail file back in my 20s. The reviews say that if you commit to using a glass nail file, you don’t even have to cut your nails anymore. You file in one direction, and your nails will be super shiny and nice without any product.

I found highly rated glass nail files on Amazon late last year. I even brought them to Australia/the Philippines. Once I used them, I couldn’t believe it had taken me this long to find them. My nails no longer had the annoying jagged edges that would snag like when I file with a (terrible!) cardboard or plastic nail file. The nail tips actually were shiny because of the glass; I couldn’t believe it. So because of this one change, I’ve actually stopped picking at my nails since December. I still pick at my cuticles, but that’s another problem to be addressed. It’s one thing at a time!

I’m still oiling my cuticles regularly to prevent the dryness (which then tempts me to pick at them), but my nails have honestly never been better. What a find that’s benefited my nail health – glass nail files!

The necessity of soup at the Chinese dining table: an ode to my paternal grandma

Growing up, I remember there was almost always a massive stockpot full of some kind of broth or soup on the stove. Sometimes, it was a gentle herbal chicken soup. Occasionally, it was a thick and packed jook/congee with lots of different proteins, like chicken, pork, tofu skins, shredded dried and rehydrated scallops. Other times, it was a ginseng-based tonic meant to “cool” our bodies from eating too many rich foods. Regardless of what was in the big pot, I grew up knowing that soup was an integral part of our diet at home. It was rare to have a day when there was no full stockpot on the stove. It was an everyday occurrence to hear my grandma, mom, or aunt insist that Ed and I “drink soup.”

Soup was the antidote to everything. You ate too much fried food? Drink soup. You aren’t feeling well? Drink soup. You’re feeling sluggish or tired? Drink soup. Traditional Chinese Medicine (TCM) has a soup or tonic for pretty much anything you can complain about.

I started getting back into thinking about soup more regularly after I gave birth to Kaia in December 2021. My aunt had lovingly sent me ingredients to make a specific Chinese chicken wine soup (雞酒湯 ji jiu tang), which she insisted would nourish my body to recover quickly from childbirth, while also simultaneously helping my body to produce more milk for my baby (debatable, but it was still tasty). Two years ago, I started being more intentional about making soup. And this year, I am trying to make soup even more often. It’s delicious, nourishing, tasty, and given it’s been so cold this winter, who could say no to a hot bowl of soup? Soup rounds out any meal. In China, there is a saying called san cai yi tang (三菜一汤), meaning “three dishes and one soup,” which is a foundational principle of a balanced, home-cooked Chinese meal that is meant to be shared. It’s typically a meat/protein, one vegetable, one tofu/egg/seafood dish, alongside a nutritious soup. The soup type can vary depending on how it complements the other dishes at the table, but more often than not at home, the soup is a very simple broth that is lightly flavored and seasoned.

I made a simple home-style soup today called yuanzi tang (圆子汤), or pork meatball soup. I was inspired to make it because this blog post by Xueci Cheng, a recipe developer I follow, talked about how integral soup was to her family’s meals in Sichuan growing up. It reminded me of how I ate with my family growing up. And similar to me, she also had forgotten how soup was always at the dinner table at home, as she had moved away to Germany, and soup had mostly been forgotten as a thing to have at a meal. So she made this same soup, and she said when her parents made it for them all during their visit to see her in Germany, they immediately said at the first sip once it was finished cooking that it “tasted like home 家的味道.” This soup is really simple. There’s no required broth base, as it’s mostly flavored by the fat and flavor from the pork meatballs you make (though I did use a cup of dashi I happened to have in my fridge). But after I seasoned it, it really did remind me of the simpler, light home-style soups my grandma used to make when I was little.

My paternal grandma passed in 1995. If she were alive today, she’d be 109 going on 110 this September. Her only granddaughter just turned 40 last month — that’s me. I wonder how she’d feel knowing that even 31 years after her death that I still think about her and her cooking often. I wonder if she’d be pleased to know how much of an impact she’s had on my life and the way I view food, cooking, and our shared culture. She never thought cooking was that great of a skill; for her, it was just something she knew and did. It fed her family (and around Lunar New Year, it fed her friends), and that was enough for her. But in these moments when I taste things that remind me of her and her cooking, I do find myself missing her and wishing we could share that same taste together.