When many Americans think of Italian food, they immediately picture heavy, meat-laden dishes like chicken parmigiana, spaghetti and meatballs, and rich cheese sauces. But the reality of traditional Italian cuisine—especially in the South—is entirely different!

In this episode, we dive deep into the culinary heartbeat of Southern Italy and explore how its sun-drenched climate, rich volcanic soil, and fascinating history naturally created a heavily plant-based food culture.

We explore the brilliant tradition of cucina povera (peasant food), the history of Italian-American adaptations, and the diverse, flavorful dishes of regions like Campania, Calabria, and the island of Sicily. If you’ve ever wondered how to eat joyfully and sustainably in Italy, this episode proves that eating plant-based isn’t a modern modification—it’s a return to the country’s most authentic, mouthwatering roots.

In this episode we cover:

• How Southern Italian immigrants adapted traditional, plant-heavy recipes with newfound access to meat in the U.S.

• Why the South naturally features fresh produce, olive oil, and dried egg-free semolina pasta, compared to the butter and egg-rich North

• The cucina povera (peasant food) philosophy of using accessible, local ingredients to create deeply flavorful, zero-waste meals

• The evolution of pizza in Naples, and why the original, most traditional pies—like the Pizza Marinara or Rome’s Pizza Bianca—are naturally cheese-free

• How Greek, Arab, and Spanish conquests shaped the southern palate by bringing durum wheat, citrus, spices, and the tomato to the region

• The unique, sweet-and-savory profile of Sicilian cuisine, featuring traditional staples like caponata, arancini, granita, and cannoli

• A quick look at regional wines and liqueurs, including Limoncello, Nero d’Avola, and Marsala.

🎧 Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.

Episodes in this series:

• Italian Cuisine (Part 1): Pizza, Pasta, and Produce of Southern Italy

• Italian Cuisine (Part 2): Central Italy — Forests, Farms, and Funghi

• Italian Cuisine (Part 3): Beans, Biscotti, Bread…and Olive Oil of Tuscany

• Italian Cuisine (Part 4): Polenta, Focaccia, and Tiramisu of Northern Italy

2027 Joyful Vegan Trips

Slowly but surely, our 2027 trips are going live! You can book those that are live and pre-register to get first dibs on those that are about to go live! You don’t have to pay a cent or commit to a trip (that doesn’t exist yet!), but pre-registering puts you first in line.

• Book Culture, Cuisine and Conservation in Cambodia! Now LIVE!

• Pre-Register for Provence, France

• Pre-Register for Japan in the Fall

Affiliate Links

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

• Complement Supplements
  Everything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.
  🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

• Plaine Products
  Refillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.
  🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

• Nama Juicer
  My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.
  🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

We’re back in Japan, hosting two more groups on our all-inclusive vegan trips. I’ve already shared a number of articles related to Japan—some free, some for paid subscribers (thank you!)—that you might want to explore:

• When Japan (Mostly) Stopped Eating Meat

• Dining with Geisha

• Ramen: A Vegan Guide to Japan’s Iconic Noodle Dish

• Tempura: The Plant-Based Origins of Japan’s Favorite Fried Dish

• Steeped in Tea

As we discussed in When Japan (Mostly) Stopped Eating Meat, Japan has a long and fascinating history of plant-forward eating shaped by religion, geography, and culture—one that continues to influence its cuisine today.

Today, we’ll look at some of those specific dishes. But before we do, it’s worth stepping back to see the bigger picture of Japanese food culture—because context is everything.

Four Pillars of Japanese Cuisine

There are four key things to keep in mind as we go along:

1. Japan’s culinary scene is deeply regional, with distinct food traditions across different areas, much like Italy. This regional diversity shapes the way food is prepared, enjoyed, and celebrated.

2. Japan is also a true foodie culture, where food is not just nourishment but an art form and a social experience.

3. Japan possesses an incredible talent for taking culinary influences from other cultures and adapting them into something entirely its own—a concept often described as wafū. You see this in dishes like tempura (from the Portuguese), ramen (with Chinese roots), and curry (via the British), which have all been transformed into something unmistakably Japanese.

4. Japan is the birthplace of umami, the officially recognized “fifth taste.” Coined in 1908 by a Japanese chemist who identified a deeply savory richness in kombu (kelp) broth, umami translates roughly to “delicious taste.” While it naturally occurs in plant foods like seaweed and mushrooms, Japan has truly mastered the art of maximizing this mouthwatering flavor through its traditional use of dashi, miso, and fermented foods.

These four pillars—regional diversity, an artistic foodie culture, a talent for culinary adaptation, and the mastery of umami—will frame our discussion as I share the incredible food of this island nation.

A Roadmap for Our Culinary Journey

Because Japanese culinary culture is so rich and expansive, there is simply too much to fit into a single piece. So, for this first installment, we are going to focus on some of the most familiar foods, ingredients, and dishes you likely already know and love.

In subsequent articles, we’ll tackle other aspects of Japanese cuisine and culture, including:

• Navigating Japan as a Vegan (or Vegetarian)

• The Many Faces of the Ancient Soybean

• The Regional Art of Okonomiyaki

• Traditional Japanese Sweets

• From Matcha to Malt: A Drinker's Guide

But for today, let’s start with perhaps the most iconic Japanese food of all: sushi.

Subscribe now

Sushi

Technically, sushi refers to “vinegared rice” combined with various ingredients. Most people assume those ingredients always mean aquatic animals, but the defining element is the seasoned rice, not the fish. So plant-based sushi is authentically sushi—not an “alternative” to “regular” sushi.

While many sushi restaurants primarily do serve fish, plant-based options are increasingly common—especially in larger cities. You’ll often find cucumber or avocado rolls, inari (tofu pouch with rice), and vegetable nigiri, though availability varies, so it’s always worth checking ahead.

And once you start paying attention, you realize there isn’t just one kind of sushi—there are several distinct styles, each with its own form and tradition:

Nigiri

Meaning “to grasp” or “to squeeze,” nigiri is a style of sushi in which the rice is gently hand-pressed into an oval shape and topped with other ingredients, as demonstrated by our sushi master, Chef Ko, below.

Maki

Meaning “to roll,” maki is a style of sushi in which rice (or even noodles or other grains) and fillings are rolled in nori (seaweed) or other wrappers.

Inari

Sushi rice stuffed into sweet tofu pouches. Inari refers to the Shinto god of rice, fertility, and prosperity. Inari sushi consists of vinegared rice stuffed inside sweet tofu pouches, which were traditionally offered at shrines dedicated to Inari.

Sashimi

Yes, sashimi is thinly sliced raw fish or seafood, served without rice — making it not technically sushi since it lacks vinegared rice, and the word means “to stab” or “to pierce.”

刺 (sashi) means “pierce” or “stab.”
身 (mi) means “body” or “flesh.”

The name likely comes from an old practice where chefs would attach the fish’s tail or fin to the slices to identify the type of fish being served.

Edamame

Edamame are young soybeans harvested at their peak. Typically boiled or steamed in the pod and lightly salted, they are a staple high-protein snack in Japanese cuisine. You’ll find them as a standard appetizer at every izakaya (pub) or alongside meals. Naturally plant-based and nutrient-dense, their mild flavor and satisfying texture make them the ultimate healthy side dish.

Tempura

Did you know the word tempura actually comes from the Latin tempora, meaning “times” or “seasons”? In the 16th century, Portuguese missionaries brought the technique of batter-frying vegetables to Japan during religious periods when meat was avoided. The Japanese refined it into the light, delicate tempura we know today—now a staple of Japanese cuisine. (Read the full story, Tempura: The Plant-Based Origins of Japan’s Favorite Fried Dish.)

Gyoza

Another staple you’re likely familiar with—and one that is wonderfully easy to find in plant-based form—is gyoza. In fact, the word gyoza literally translates to "dumpling."

Originally from China, gyoza were introduced to Japan in the early 20th century and adapted into the now-iconic yaki-gyoza, with a thinner wrapper, stronger garlic flavor, and crispy bottom.

While traditional versions include pig flesh, plant-based gyoza are filled with ingredients like cabbage, mushrooms, tofu, garlic, ginger, and green onions—creating that same irresistible balance of crispy, tender, and savory, especially with a soy-vinegar-chili oil dipping sauce.

Noodles: Udon, Soba, and Ramen

Soba, udon, and ramen are three of Japan’s most iconic noodles, each with distinct histories, ingredients, and cultural significance. While the concept of noodles originally made its way to Japan from China, the Japanese adapted and perfected them into an art form all their own.

Soba

Soba—buckwheat noodles—have been a Japanese staple since at least the Edo period (1603–1868), though buckwheat was eaten even earlier as dumplings. They became especially popular in Tokyo for being quick, nutritious, and rich in thiamine—a lifesaver in an era of vitamin deficiencies.

Today, soba is still considered a “healthy” choice, high in protein, fiber, and antioxidants. It’s also deeply symbolic: on December 31st, people eat toshikoshi soba (“year-crossing noodles”) to let go of the past year and begin anew.

Udon

Udon, in contrast, has even older roots, dating back to the Tang Dynasty (618–907 CE) in China, when Buddhist monks brought wheat-based noodle-making techniques to Japan. By the Kamakura Period (1185–1333), udon had become a staple in Japanese cuisine, particularly in western Japan, where wheat was more readily available than buckwheat.

Soba masters undergo intense training, with some taking years to perfect the skill of hand-cutting soba to uniform thinness.

Ramen

As I already have an entire detailed article on this iconic noodle, I won’t say much here other than:

• Slurping is absolutely acceptable, but it’s not required.

• It’s considered rude to rest your chopsticks in the bowl of ramen while you’re eating it. Just rest them on the rim of the bowl if you’re taking a break between bites.

• Bean sprouts are common in ramen, and I’m not a fan. If you’re also not a fan, it’s perfectly acceptable to ask for ramen without bean sprouts.

Sea vegetables

Beyond the ubiquitous nori, there are three other sea vegetable “heavy hitters” you’ll see everywhere: kombu, hijiki, and wakame.

• Kombu: The backbone of dashi—a traditional Japanese broth. This thick kelp is packed with glutamic acid, the ultimate source of umami. It’s leathery and needs a long soak or cook to soften, but that deep, savory flavor is indispensable.

• Hijiki: Dark, stringy, and firm with an earthy, nutty flavor. It’s a highly nutritious staple in home cooking and shojin ryori, traditionally simmered with carrots and tofu.

• Wakame: Mild, slightly sweet, and slippery. It rehydrates fast, so it’s perfect for miso soup or a refreshing salad with vinegar and sesame.

A Quick Warning: Even though sea vegetables are plant-based, restaurants often sneak dashi (fish stock) into the dressings or sprinkle katsuobushi (fish flakes) on top. To keep it vegan, just ask for a simple dressing of soy sauce, rice vinegar, and sesame oil!

This feels like a really good place to wrap up this first installment, but we are truly just scratching the surface. In our upcoming articles, we’ll be exploring so much more, including:

• Navigating Japan as a Vegan (or Vegetarian)

• The Many Faces of the Ancient Soybean

• The Regional Art of Okonomiyaki

• Traditional Japanese Sweets

• From Matcha to Malt: A Drinker’s Guide

Let me know in the comments which of these upcoming topics you are most excited to read about—or eat!

Why This Trip is Extraordinary

Before I get to the details of this premier trip, I have to tell you: the grand finale is what convinced me to host this trip!

We have reserved the entire 5-star Shinta Mani Wild tented camp exclusively for our group. My husband David saw this resort featured on a travel website a few years ago and “starred” it, never imagining our partners Brighde and Seb would be choosing it as the accommodations for the climax of our trip! Talk about a wow factor!

Whether you zipline in (yes, that’s an option!) or take the traditional route (in a vehicle), you’re arriving at a world-class rainforest retreat that includes a personal butler, unlimited spa treatments, and conservation patrols with an anti-poaching team. Talk about luxury + compassion!

Okay…now for the rest of the amazing aspects of this trip! If you’ve already traveled with us, you know this isn’t just a tour; it’s a curated experience designed for the compassionate traveler. We handle every detail so you can simply show up and be moved by the beauty of Cambodia.

Our Journey at a Glance

• Siem Reap & Angkor Wat: Explore the legendary Angkor complex alongside a professional archaeologist for a deep, expert perspective on these ancient wonders. From breathtaking sunrise visits and open-air jeep tours to personalized guided shopping excursions, every moment is curated just for you.

• Phnom Penh: We dive deep into the heart of Cambodia’s complex history, respectfully bearing witness to the country’s past at the S-21 prison and the Killing Fields, while also celebrating its modern resilience and vibrant culture along the riverside.

• History & Conservation: We’ll delve into the vital recovery efforts at the Landmine Museum and head into the field to actively engage with wildlife protection, patrolling the pristine rainforest alongside a dedicated anti-poaching team.

• The Rainforest: We settle into our 5-star home in the wild for total immersion in nature. Days are filled with rejuvenation, featuring daily yoga, meditation, and meaningful connection with our community of compassionate travelers.

This trip is about building lifelong connections with a like-minded community while experiencing Cambodia in a way few travelers ever do. Having already been released to those who pre-registered, the trip is selling fast and is half full! But you can secure your spot before it sells out!

Learn More and Book!

What’s Included

Outside of your flights and mandatory travel insurance, this is an all-inclusive luxury experience. We’ve designed every detail so you can simply relax and enjoy:

• 100% Plant-Based Excellence: Every meal from breakfast to dinner is included, featuring traditional Khmer feasts. Plus, all general drinks (water, juice, coffee, tea, wine, and beer) are included during our meals.

• Expert Guiding: Explore Angkor Wat with a professional archaeologist (1-day pass included, with an option for a 3-day pass) and join guided tours of Phnom Penh’s profound historical sites.

• 5-Star Luxury Throughout: From our boutique stays to our grand finale at Shinta Mani Wild, you’ll enjoy the finest accommodations, including complimentary laundry and a personal butler at the camp.

• Unlimited Wellness & Adventure: All spa treatments, yoga, meditation, and rainforest activities—like hiking and anti-poaching patrols—are fully included at Shinta Mani Wild.

• Total Peace of Mind: All ground transportation, airport transfers, entrance fees, and even tips for our local guides and drivers are already taken care of.

• Hosted by Me (and David): Enjoy a private cooking demo and an intimate talk by me, plus daily connection and camaraderie.

Details and Booking

I can’t wait to share this incredible journey with you! Hit reply if you have any questions, or just click here to book this dream trip!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Living With the End in Mind

I am a planner by nature. From daily routines to long-term goals, I like to have things in order. But my desire to plan extends beyond the logistics of daily life; as a student of Stoicism, I have long practiced the concept of Memento Mori—the practice of remembering that we will die.

To some, this might sound macabre or morbid. But the purpose of Memento Mori is not to dwell on death. The idea is to acknowledge the brevity of life so that we don’t cling to it out of fear, but rather celebrate every single moment because we never know when it’s going to end. I have tried to live by this principle my entire life, even before I knew there was a formal name for it.

Living with that awareness takes the taboo out of practical planning, so you won’t be surprised to know that several years ago, I started initiating discussions with my husband, David, about our final wishes. I don’t just mean trusts and living wills—we have all of that in place (which is a topic for another time).

What we sat down to discuss was where we wanted our final resting place to be, if we wanted one at all.

We explored every option. We considered the pros and cons of green burials, traditional casket burials, being cremated and having our ashes scattered to the wind, or having them brought somewhere deeply meaningful to us. And throughout the process, I kept forcing us to ask (and answer) the questions:

• What is the ultimate goal here?

• Who—or what—are we really solving for?

• What are our core values?

• Will those values actually be reflected in the choice we make?

End-of-Life Decisions for the Living

It was around this time that my mother was declining in a nursing home in New Jersey. Prior to her death, David and I spent a lot of time exploring what we wanted, not just for ourselves, but for her.

Fortunately, I wasn’t starting from scratch. My mother was not dissimilar to me; she was immensely practical. She already had her wills and trusts lined up, and she had long since added me to her bank accounts to make things as seamless as possible when the time came. More importantly, she was entirely open to discussing her death. More than a decade before she got sick or began to decline, we had a frank conversation about her final wishes, and I remain incredibly grateful for her willingness to go there with me.

We discussed that she wanted to be cremated.

We discussed the fact that her mother was buried in New Jersey, where my mother lived and where I’m from.

We discussed having her buried there, too.

But when we explored what we were actually solving for, I had to be honest and admit that it was unlikely that I would travel from California to New Jersey regularly to visit her grave. We agreed it was far more meaningful to have her ashes with me. Since my sister lives in Florida, splitting them was simply the most practical solution—because ultimately, these decisions aren't just for the dead. They are for the living.

As for what I would do with my portion of her ashes, my mother’s attitude was a breezy, “Whatever you want to do is fine.” We both agreed it was important for me to have somewhere to visit her, and we shared a laugh over the fact that keeping an urn on my fireplace felt a bit unsettling. I wanted a specific place to go.

A physical place. A permanent place. A marker. A memorial.

Subscribe now

Finding Our Shared Space

Knowing I needed a physical destination for her turned out to be exactly what David and I needed to finalize our own plans. We realized we weren’t just looking for a resting place for my mother; we were looking for a single plot for the three of us.

Initially, we considered a green burial option where our ashes would be mingled with soil and planted at the base of a tree in a forest in Santa Cruz. But after contemplating that for a time, I realized, Who is going to visit us in Santa Cruz once we’re dead? We have no connection to Santa Cruz; it just happened to be where this particular “green cemetery” was.

Instead, our hearts pulled us close to home. We decided to look into Mountain View Cemetery right here in Oakland, California. We have lived in Oakland for the last thirty years, and despite all of its imperfections, we are deeply connected to this place—especially to the house and the street we live on.

We already loved Mountain View Cemetery. It is a stunning, historic space designed by Frederick Law Olmsted, the visionary landscape architect who also designed Central Park in New York City. We walk there frequently with friends and with each other, wandering past the graves of California founders.

We initially assumed we’d buy a niche in a columbarium, but the above-ground wall felt disconnected and left barely enough room to engrave our names. We figured in-ground plots at such a historic cemetery would be sold out or far too expensive. To our surprise, they had affordable cremation plots available, meaning my mother, David, and I could all be buried together in a single plot.

We looked at a few spots and found one that was absolutely perfect. Sitting under a canopy of native oaks, it overlooks a peaceful resting place dedicated to Civil War soldiers. As a history enthusiast who happened to be reading Ulysses S. Grant’s biography at the time, it felt like kismet. We signed the paperwork and made it ours.

Subscribe now

An Anchor for Our Mourning

Sadly, my mother died in April 2020 without friends or family by her side. The new coronavirus was raging, and I was unable to get on a plane to see her in her final days and hours. I remain grateful to the hospice nurse who was with her, holding her hand, as she drew her last breath.

As I shared in How We Heal: The Power of Grief Rituals, it is profoundly difficult to grieve when you are robbed of the normal mourning rituals that help us get to the other side of grief. But because we already had her physical resting place, we had somewhere to anchor our mourning. We did the best we could. I cobbled together a beautiful, makeshift service from afar, complete with a bagpiper (something she had requested) playing at the cemetery, attended by masked friends, and featuring readings from her friends across the country.

That was six years ago. And still, we have no marker.

The Weight of a Stone

I am not a procrastinator. I don’t put things off. Yet, for six years, I delayed ordering the actual stone. It wasn’t because I didn’t want it; the unfinished task had been hanging over my head the entire time. It was simply that the sheer weight of choosing a single design and inscription to authentically represent my mother, alongside David and me, felt paralyzing.

Of course, we could have just ordered a stone for my mother now, leaving our surviving loved ones to choose our inscription after David and I pass. But the truth is, I don’t want someone else deciding what to put on our stone, especially when it comes to representing the life we have so intentionally and consciously built with each other.

So, finally, we did it. We went to a local monument maker to pick out our stone.

While many of the standard options were imported from China or India, I asked if they had any stone native to California. They had just a couple of options from the Sierra Nevada mountains, and the deal was done. It is deeply meaningful that our final marker will be carved from the granite of our beloved home state, from the mountains we visit and love so much.

A Celebration of Life

We are now in the process of choosing the inscriptions. Deciding what I want to say for my mother has been relatively easy, as I’ve had six years to think about it. For David and me, the conversations about what we want our stone to say have been incredibly beautiful, meaningful, and joyful.

We are very close to a final decision, and I look forward to sharing what that is soon.

As the sixth anniversary of my mother’s passing approaches this April, I wanted to share this journey. This process is, at its core, a celebration of life.

David and I will be in Japan during the actual anniversary of her death. But upon our return, I am looking forward to receiving the stone. We plan to hold a small, private, and intentional ceremony with just the two of us to place the Sierra stone on the grave that we, too, will one day inhabit.

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

If you hit the heart ❤️ at the top or bottom of this post, it helps others discover this publication! Thank you in advance! 🙏

In this episode, we talk about:

• why pollinators are essential to our food system and ecosystems

• the difference between native, non-native, and invasive plants

• why some plants support entire ecosystems—and others don’t

• how to think about your yard as habitat, not decoration

• where to start when it all feels overwhelming

• how to make changes gradually (without ripping everything out at once)

• the role of keystone or “powerhouse” plants

🎧 Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.

2027 Trips

In the episode, I also mentioned our 2027 trips, none of which are ready to offer yet; however, you can pre-register to get first dibs when the trips go live. You don’t have to pay a cent or commit to a trip (that doesn’t exist yet!), but pre-registering puts you first in line.

• Pre-Register for Provence, France

• Pre-Register for Cambodia

• Pre-Register for Japan in the Fall

Affiliate Links

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

• Complement Supplements
  Everything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.
  🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

• Plaine Products
  Refillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.
  🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

• Nama Juicer
  My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.
  🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Leave a comment

This article is part of my ongoing series called Rewilding Your Yard for Wildlife and Biodiversity.

Today is the first day of spring, and I hope it’s not my last.

I have no reason to think it will be—other than the fact that I’m alive, and life is fragile.

While winter reminds us that death is inevitable, spring reminds us that life persists, even amidst chaos and violence and vulnerability.

And so, I’m here to see another spring, and for that I am grateful.

This spring is especially meaningful for me because I am now officially a Pollinator Steward! While all of us are—or can be—pollinator stewards if we provide plants for pollinators (and extra points if those plants are native to our region), I’m “official” because I received my Pollinator Steward certification from the Pollinator Partnership, a leading organization dedicated to protecting pollinators and their habitats.

I took the course last year, learned a ton, and met the criteria of creating a pollinator habitat on my property and in my community. I’ve been sharing a lot about the former, and I alluded to the latter in my last post—how I worked with my neighbor to extend our native plants (many of which support pollinators) onto his property, so these important insects, birds, and other wildlife have more continuous habitat, food, and places to breed and lay eggs.

I’m so proud and kind of obsessed.

I’ve been spending hours every day outside (very grateful for our California weather)—planting, weeding, cleaning, observing, learning, tweaking, watering—sweating. And it’s been worth every ache, every cut, every bead of sweat. Your flowers will be different than mine, of course (unless you also live in California), but I wanted to share some of the blooms that have just emerged. (And there are still many more to come!)

Subscribe now

Milkweed and Monarchs

I don’t have the right equipment (or skills) to photograph the insects benefiting from these native plants, and I’m still learning to identify who’s who. I’m also trying to get native milkweed to thrive, and I’ve been only somewhat successful. I hope the little I have—and I’ll keep trying—is enough to sustain the many monarch butterflies I see every day, both in our garden and throughout our neighborhood, feeding on the nectar of the flowers now blooming all around.

Monarchs can feed on many flowering plants. Any garden full of nectar-rich blooms can sustain them during breeding season. But they can only lay their eggs on one kind of plant: milkweed.

And I don’t see it anywhere—except at one house a few blocks away. And I walk these streets every day.

There’s food, yes—but no nursery. No place for the next generation, which is why monarchs are in decline.

So if there’s one simple takeaway from all of this: it’s this: Plant milkweed. And not just any milkweed — milkweed native to your region.

That is my call to action. And I will do the same—so they can live to see another spring, and I can be here to witness it. May it be so.

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Speaking of Sustaining Life

Even with a nutrient-rich plant-based diet, we can thrive even more with thoughtful support. That’s where Complement comes in, I take Complement Essential as my daily multivitamin for B12, D3, iodine, zinc, and magnesium; Omega Complex for essential fats; and as part of my strength-training and muscle-building routine, I fuel up with their clean Organic Protein. With Complement and my nutrient-rich diet, I have everything I need to fuel my body, support my strength, and thrive so I can do my work in the world for animals — both human and non-human.

Complement your diet and and get 15% off everything you order—every time you order—using THIS LINK and the code: JOYFULVEGAN.

Get 15% off

If you hit the heart ❤️ at the top or bottom of this post, it helps others discover this publication! Thank you in advance! 🙏

Today, traveling in Japan as a vegetarian or vegan can be surprisingly tricky — despite the fact that so many of the foods that define Japanese cuisine are, at their core, plant-based.

We’ll talk about why — what to look for, what to ask, and how to navigate Japan (or Japanese cuisine) as a vegan or vegetarian — in subsequent articles, but it hasn’t always been this way.

For centuries, the Japanese diet was far more plant-centered than many people realize.

Eating land animals was restricted, discouraged, or simply uncommon for much of Japan’s history. In fact, Japan has one of the shortest histories of widespread meat consumption of any major country.

That doesn’t mean animals weren’t eaten. What it does mean is that the story of food in Japan is layered and complex — and understanding that history helps us better understand Japanese cuisine today, especially if you’re plant-based.

A Foodie Culture

It was when I hosted our first all-inclusive trip to Japan that I realized just how deeply foodie the culture is. I had done some preliminary research through reading history books and watching films such as Jiro Dreams of Sushi and Tampopo, but seeing it firsthand made it all the more clear: the attention to detail, the craftsmanship, the creativity, and the care with which food is prepared and presented.

You see it in the reverence for ingredients, the pride in technique, the blending of tradition with innovation, and the way foods from other cultures are adopted and refined into something distinctly Japanese. (I have so much to share about this!)

Much of this is easy to see, especially in cities, where many people don’t cook regularly at home. Food culture spills out into the streets — noodle shops, ramen counters, izakayas (casual pubs serving drinks and small dishes), convenience stores, street stalls, and tiny neighborhood restaurants. The result is a vibrancy around food that you feel everywhere.

Those stalls and shops today are filled with all kinds of foods — many plant-based, many not. But the ingredients and traditions behind Japanese cuisine reach back centuries, and that long history helps explain why the cuisine developed the way it did — and why the widespread consumption of meat is a relatively recent development.

Ancient Japan (Prehistoric – 710 CE)

In ancient Japan — from prehistoric times through the establishment of the Nara period in 710 CE — the diet of early inhabitants such as the Jōmon and Yayoi peoples was shaped largely by the natural landscape of the Japanese archipelago.

Like many early societies, people relied on hunting, fishing, and gathering. Aquatic animals from rivers and coastal waters were important sources of food, as were wild animals hunted in forests and mountains.

Plant foods were also central. People gathered nuts such as chestnuts and acorns, wild berries, edible roots, mountain vegetables, and seaweeds.

Rice would eventually become the defining staple of Japanese cuisine, but during these early periods people relied on a diverse range of foods drawn directly from the surrounding environment.

Nara and Heian Periods (710–1185)

Two developments during the Nara and Heian periods profoundly shaped Japanese cuisine:

• the expansion of rice cultivation

• the spread of Buddhism

…both strongly influenced by China.

RICE: Before rice became dominant, people in Japan cultivated grains such as millet and barley, which were eaten as porridges or mixed with other foods. But rice agriculture, introduced and refined through contact with the Asian mainland, gradually transformed the Japanese diet. Over time, rice became the central staple around which meals were structured — including sushi, whose name comes from a word meaning “vinegared rice.”

Cultural exchange with China also introduced additional foods that would become fundamental to Japanese cuisine:

• Tea — brought by Buddhist monks returning from China, who introduced tea cultivation and preparation (more to come, but start here)

• Tofu — a soybean-based food that became an important protein source in a cuisine that often avoided meat (enjoy some recipes here)

• Noodles — inspired in part by Chinese culinary traditions, while also evolving in Japan into dishes such as udon, soba, and, later, ramen. (more about ramen here.)

BUDDHISM: Buddhism, introduced to Japan in the 6th century through exchanges with China and Korea, also had a powerful impact on food culture. Because Buddhist teachings emphasize compassion for living beings, the consumption of certain animals was discouraged.

In 675 CE, Emperor Tenmu even issued a decree prohibiting the consumption of several kinds of animals — including cattle, horses, dogs, monkeys, and chickens — during specific months of the year.

For much of this period, everyday meals centered on rice, vegetables, tofu and other soy foods, seaweeds, and seasonal ingredients. In Buddhist temples and aristocratic households, vegetarian cooking became especially refined and formalized, laying the groundwork for what would later become shōjin ryōri, the plant-based cuisine of Buddhist monasteries.

The Kamakura and Muromachi periods (1185-1603) saw the rise of the samurai class and increased trade with China and Korea, which introduced even more new ingredients and cooking techniques. Despite the continued prominence of Buddhist vegetarianism, meat consumption became more common among the general population, especially among the warrior class. Nevertheless, most people continued to eat largely plant-based meals built around seasonal vegetables, tofu, and soy-based foods.

Edo Period (1603–1868)

During the Edo period, Japan experienced long stretches of peace and stability under the Tokugawa shogunate (familiar to anyone currently watching the popular show Shōgun). Cities grew rapidly—especially Edo (modern-day Tokyo)—and with urban life came a vibrant culinary culture.

Street food stalls known as yatai lined busy neighborhoods, offering quick meals to city dwellers. Early forms of sushi were sold from small stands, and tempura—introduced through Portuguese influence but adapted to Japanese ingredients—became a popular dish, originally featuring battered vegetables rather than aquatic animals.

Regional cuisines also began to develop stronger identities, shaped by local ingredients, climate, and cooking traditions. Today, this shows up as a kind of friendly competition among cities like Tokyo and Osaka, each proudly claiming its own specialties and food traditions.

Meanwhile, in Buddhist temples and aristocratic households, vegetarian cooking continued to evolve in complexity and refinement. Elaborate temple meals, rooted in Buddhist principles of non-harm and seasonal simplicity, remained an important part of religious practice.

Yet the Edo period was also the final chapter of Japan’s long era in which animal flesh played only a limited role in the diet of most people.

Meiji Restoration (1868–1912)

The Meiji Restoration marked a turning point in Japanese history. The Tokugawa shogunate was overthrown, imperial rule was restored under Emperor Meiji, and Japan rapidly transformed from a feudal society into a modern industrial nation.

Meat consumption—long limited by religious, cultural, and economic factors—began to spread throughout Japanese society. Sadly, however, this also meant that the habit of eating meat became common throughout Japan.

Prior to the Meiji Restoration, for most people, everyday meals centered on rice, vegetables, soy foods, seaweeds, and seasonal ingredients, along with fish and other aquatic animals. In fact, household consumption of meat—the flesh of land animals—did not surpass that of fresh fish in Japan until 2007.

Several factors kept meat consumption low for centuries:

RELIGION AND ECONOMICS: Buddhist teachings discouraged the killing of animals, and Japan was largely an agrarian society in which most people were poor rural farmers. Combined with long periods of isolation that limited outside influence, these conditions shaped a diet that remained largely plant-based for most of Japanese history.

ANIMAL FARMING: Unlike many other regions of the world, the rearing of animals for consumption was not widespread in Japan’s history. Most flesh that was eaten historically came from hunting rather than farming, with fish and birds being the more common animal foods. Mammals were increasingly hunted by members of the warrior class, who sometimes feasted on animals such as deer, wild boar, bear, raccoon dog (tanuki), and rabbits.

DUCK FARMING: In the 17th century, the consumption of chicken’s eggs was restricted, influenced by Buddhist beliefs. This led to the emergence of duck farming in southwestern Japan as an alternative. Over time, (all) eggs came to be viewed as a luxury food reserved mostly for the elite. Even after World War II, eggs were still relatively uncommon, but by the 1950s, Westernization of the Japanese diet had made them a common household staple. Today Japan is the world’s second-largest consumer of eggs per capita after Mexico.

Subscribe now

Modern Japan (20th Century to Present)

Today, in contemporary Japan, most people consume a diet that includes aquatic animals, land animals, birds’ eggs, and dairy products alongside vegetables and grains.

Aquatic animals remain prominent in Japanese cuisine due to the country’s extensive coastline, while pork and chicken are among the most widely consumed animal flesh. Japanese cuisine has also evolved to incorporate influences from other cultures, including Western foods such as pasta, pizza, hamburgers, and sandwiches.

This shift accelerated after World War II, during the American occupation of Japan, when school lunch programs introduced dairy milk, bread, and meat, normalizing their consumption for a new generation. Dairy, once largely absent from Japanese cuisine, became increasingly common as milk was promoted as a health food.

Television advertisements heavily promote dairy milk consumption, and celebrities often endorse Kobe beef, contributing to the widespread normalization of animal consumption across the population. At the same time, modern diseases such as cancer, diabetes, high blood pressure, and allergies have become increasingly prevalent, leading many individuals to seek medical treatment and rely on medications.

Coming Up: Navigating Japan as a Vegan

This long arc of history reminds us that the modern diet in Japan—and in many parts of the world—is not inevitable.

But if you’re traveling to Japan as a vegan, the real question becomes: what does eating vegan in Japan actually look like?

• What ingredients should you watch for?

• Which dishes are naturally vegan—or easily made vegan?

• How do you navigate menus, language barriers, and cultural norms around modifying dishes?

In the next article, I’ll share exactly that — what to look for, what to avoid, and how to eat joyfully in Japan without feeling stressed or deprived.

That guide — along with my favorite strategies, foods, restaurants, and resources — will be for paid subscribers. If you’ve been thinking about becoming a paid subscriber to support this work and join our community, this series is a perfect time.

✨ Save 20% using this link when you upgrade before April 2nd, 2026. I’ll be sharing deeper essays, travel reflections, food discoveries, and practical guides from Japan — the kinds of posts I don’t publish anywhere else.

Redeem this offer

Thank you for reading! Please let me know if you have any thoughts to share!

Did you know if you hit the heart ❤️ at the top or bottom of this post, it helps others discover this publication? Thank you in advance! 🙏

Hello, fellow joyful living enthusiasts! Consider this part of my weekly Friday Musings where I share the things I’m reading, eating, drinking, and loving right now. In this article, they’re all combined into one obsession: tea! And please remember…

My Lifelong Passion for Tea

You probably already know I’ve never had a cup of coffee in my life.

You probably also know that I’m a tea lover. A tea enthusiast. A tea fanatic. But not just any tea—green tea. And not just green tea, but Japanese green tea. And not just interested… obsessed.

Is this latest obsession related to our upcoming trip to Japan? Possibly, but I think it’s due to a few other factors, not the least of which is a lifelong enthusiasm for learning and deepening my understanding of the things I’m passionate about. And right now, there are so many things I’m passionate about, much of which I’ve been sharing with my readers and listeners:

• rewilding and gardening to support wildlife and pollinators (lots here)

• optimizing my fitness, nutrition, and weight training — and learning everything I can about menopause to maximize health and vitality (a list of related topics here)

• drinking in — and drinking up — everything I can about Japanese green tea

Tea has always been a passion of mine, as evidenced by my tea cabinet filled with favorite tools and paraphernalia, and by two Chinese prints I bought in an antique store many years ago.

The lower one is obvious: two men enjoying tea with two black cats (!) by their side. The other carries a double meaning—the simple image of a man who loves tea so much he moves into a teapot, and the idea that when you love something deeply, you immerse yourself in it completely.

And that pretty much sums up my relationship with tea (and life).

How My (Japanese) Tea Obsession Was Renewed

The renewed obsession started, as many things in my life do, with books. This year I set a goal not just to read a book a week (or four books a month), but also to read the many books already sitting on our overflowing shelves before buying any new ones.

One of those books I mentioned in a previous article; it’s called Seeds of Change: Six Plants That Transformed Mankind, and it traces how six plants—sugar, tea, cotton, the potato, quinine, and coca—reshaped world history. Naturally, I was transfixed by the chapter on tea.

Coincidentally, as I was reading it, my husband had just finished a podcast series on the Opium Wars and tea’s role in that utterly tragic—and entirely avoidable—conflict.

What’s more, The Book of Tea by Okakura Kakuzō was sitting right there on my shelf (actually two copies!)—one of those unread books I’d been meaning to get to for years So I picked it up—and boom. Steeped in tea. (Sorry, I couldn’t resist.)

Join the Club for 20% Off!

Written in English for a Western audience in 1906, The Book of Tea is a meditation on beauty, simplicity, and the Japanese philosophy behind the tea ceremony—or what the author calls teaism. Okakura uses tea as a lens through which to explain aspects of Japanese culture—art, aesthetics, architecture, spirituality, and the idea that beauty can be found in simplicity, imperfection, and everyday rituals.

And so began a renewed fascination with tea, specifically Japanese tea.

I say renewed because Japanese tea has long been a passion of mine: the philosophy behind it; its intrinsic connection to aesthetics, tranquility, and beauty; its deep ties to Buddhism; and the fact that it’s embedded in—and imbued throughout—a culture I’ve loved for years—whether it’s film, food, language, décor, or so much more.

In many ways, my fascination with tea is what first drew me to Japan.

It’s also one of the reasons I’m so grateful that World Vegan Travel has been able to create not just our all-inclusive trips to Japan, but truly incredible experiences while we’re there. By the time these two upcoming tours are finished, I’ll have toured Japan five times—something I could hardly have imagined a few years ago. (And we have plans for an all-inclusive 2027 trip in the fall!)

Of course, so much of that love for Japan is tied to tea—a love that goes back decades.

• At our previous house, we built an outdoor structure in the backyard modeled after a tea house. (Aw, there’s Schuster!)

  

• Over the years we’ve had the privilege of experiencing the Japanese tea ceremony several times both in Japan and at the San Francisco Zen Center’s Green Gulch tea house.

• My book launch party for The Vegan Table was at Numi Tea, and Color Me Vegan was at Teance, because…tea.

And while I enjoy many different kinds of tea—such as Chinese greens like Cloud Mist, Bi Luo Chun, or Dragonwell, or a floral Taiwanese oolong like Dong Ding—my favorites have tended to be Japanese: matcha, sencha, and gyokuro (with hojicha, kukicha, and genmaicha also in the mix).

Japan: The Green Tea Gateway

I drank black tea as a teenager, but many moons ago I switched to green tea and never looked back—and somewhere along the way became, I’ll admit it, a bit of a tea snob.

I travel with my own tea. I would never drink tea from a bag. And I challenge anyone who says they don’t like green tea to try the real thing—not green tea from a bag. Not a matcha latte from Starbucks. Not even a bowl of matcha served in tea ceremonies. (It takes getting used to.)

If your experience with green tea hasn’t been a good one—if you think it’s bitter, muddy, or overwhelmingly grassy—you simply haven’t had good tea. You haven’t had Japanese tea. You haven’t had sencha or gyokuro.

Trust me.

I’ll be sharing more about these different teas (assuming you want me to!), but for now I just wanted to (re)introduce you to the wonderful world of Japanese green tea through my lens of obsession.

And it couldn’t come at a better time, because we’re leaving for Japan soon, and there are a few tea-related things I’m especially excited about:

• a day trip to Uji, the historic tea region just outside Kyoto known for producing some of Japan’s finest green teas—especially matcha and gyokuro

• buying a kyusu (a traditional Japanese teapot for brewing loose-leaf tea) to add to my tea tools — last year I brought home with a beautiful chawan (tea bowl) from Kyoto

• and of course tea, including a visit to my favorite tea shop in Kyoto

Exclusive Behind-the-Scenes in Japan

As we did last year, over the three weeks I’ll be in Japan this April, I’ll be sharing with paid subscribers behind-the-scenes glimpses, sneak peeks, and early access to content I’ll be able to share more fully once I’m not hosting a trip. This updated article offers a preview of some of the places we’ll visit that will inspire that exclusive content.

📣 To enjoy this exclusive content and follow along as the trip unfolds, join now as an annual subscriber and take advantage of this special 20% off offer.

As an annual subscriber, you’ll also enjoy:

• exclusive subscriber-only posts throughout the year

• the ability to comment on every article and join the conversation

• access to our private subscriber chats

• invitations to weekly live videos with me

REDEEM THIS OFFER

(The offer expires on April 2nd, 2026, when we leave for Japan!)

In the meantime, I would LOVE, LOVE, LOVE to inspire in you a love of tea! Please let me know your questions, challenges, or curiosities about tea.

Leave a comment

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

As I shared in this week’s podcast episode, Should You Get a DEXA Scan?, I recently had one done.

To be clear, it was not the medical version that your doctor orders in order to diagnose osteopenia or osteoporosis; rather it was the type that’s becoming increasingly common at fitness- and wellness-focused clinics that provide insight into body fat percentage, muscle mass, visceral fat, bone density, and even your “biological age.”

This is all part of the fitness and body recomposition work I’ve been focusing on for myself, and the series I’ve been sharing with you about strength, nutrition, menopause, optimal wellness, and aging well. For more, check out these articles and episodes:

• Bone Health at Every Age (Part 1: Nutrition & Hormones)

• The Language of Menopause: The words we use that shape our perception of women's health, hormones, and aging

• Pills vs. Plants: Are Supplements Worth Taking (If So, Which Ones?)

• Why Plant Proteins Are Lean and Complete

• Are You Getting Enough Protein: Part One

• Are You Getting Enough Protein: Part Two

• Protein-Packed Plant Foods

Aside from sharing everything I’m learning and practicing with my audience, I’ve also been helping some people individually in one-on-ones — including my sister, who is two years older than I am and also in post-menopause. I’ve been helping her with body recomposition, building muscle, and dialing in her nutrition.

While I was visiting her and her family last week in Florida, I decided to surprise her with something a little different: a DEXA scan for both of us.

Not exactly the kind of surprise most people hope for — like a spa day or a massage — but hey…you know: leveling up and all that. Plus, I was about to celebrate my 56th birthday, and I wanted to know more!

So I made an appointment at a place called DexaFit, and we got our scans. The scan itself took about seven minutes, and afterward we sat down with a staff member to go over the results.

But let’s back up for a moment to understand exactly what these scans are — and what they aren’t.

Diagnostic DEXA vs. Body Comp Scans

Places like this (and there are now dozens of them popping up all over) are designed for people who are interested in their health and fitness and want more quantitative information about their bodies.

What they are not are medical diagnostic centers, even though the technology is the same —DEXA stands for Dual-Energy X-ray Absorptiometry—but the purpose is different.

• In a medical setting, a DEXA scan is used to measure bone density at specific sites — usually the hip and lumbar spine. These are called site-specific scans, because they focus on the areas that best predict fracture risk. Those scans produce the T-score that physicians use to determine whether someone has osteopenia or osteoporosis.

What I had done was a total-body composition scan.

• Body composition scans look at the entire body rather than focusing on just the hip or spine. They estimate things like body fat percentage, lean muscle mass, visceral fat, bone mass, and how fat and muscle are distributed throughout the body.

In other words, it’s not diagnosing anything, but it is giving you data.

And just as I advocate for getting blood work to measure things like lipids, your omega-3 index, and other biomarkers, having this kind of information can be really useful—especially if you’ve never had it before—because it gives you a baseline to work from.

Subscribe now

Body Fat Percentage

One of the most useful numbers these scans provide is body fat percentage.

Keep in mind this is very different from BMI (Body Mass Index), which simply compares your weight to your height. BMI doesn’t tell you what your scale weight actually consists of; it doesn’t distinguish between muscle, bone, water, or fat.

Body fat percentage does. It tells you what proportion of your body weight is made up of fat tissue compared to everything else.

My Results

My body fat percentage came in average for my demographic—which, if you know me at all, you’d know that is not exactly where I aspire to be.

Rather, I aspire to optimal—not compared to anyone else, but compared to my own goals. And those goals, as I discuss here, involve body recomposition, which is far more complex than simply “losing weight.” It means reducing body fat while maintaining—or ideally increasing—muscle mass.

That’s the journey I’m on—and the one I’ve been sharing with you. This data point essentially confirmed what I already knew: that I still have some body fat to lose and muscle to gain. But it was helpful to see that reflected in the numbers.

Visceral Fat

The next data point the scan revealed was visceral fat, and this one is particularly important.

Visceral fat is the fat stored deep in the abdominal cavity, surrounding organs like the liver, pancreas, and intestines—and it’s very different from the fat stored just under the skin. It’s metabolically active and associated with increased risk for things like insulin resistance, cardiovascular disease, and other metabolic disorders.

One reason this type of fat gets so much attention is that it often starts to show up around midlife—especially for women entering perimenopause and menopause. Hormonal changes can shift where the body stores fat, and what people sometimes refer to as “meno belly” (not sure how I feel about that term) is often related to increases in visceral fat.

A growing waist circumference—especially if you didn’t previously carry weight in your midsection—can be a clue. That said, the most accurate way to know how much visceral fat you have is through imaging, like a scan.

The good news is that visceral fat tends to respond well to lifestyle changes—exercise, nutrition, sleep, and stress management.

My Results

I was actually quite happy to see that the scan showed I had virtually no visceral fat. I wasn’t particularly worried going in, because I don’t tend to carry fat in my midsection—even during menopause—but it’s still reassuring to see the data confirm that.

Lean Muscle Mass

The next data point the scan provided was lean muscle mass.

This one matters a lot—especially as we age. I’ve talked about this in several of the episodes I mentioned above, but in short: muscle mass naturally declines over time. And that’s a problem, because muscle plays a critical role in strength, mobility, metabolic health, and bone density.

Which means we have to be intentional about maintaining it—and ideally building it.

My Results

My lean muscle mass was again average. But, I want better than that. Related to what I said above about body fat percentage, I’m continuing to focus on my body recomposition goals: reducing body fat while increasing muscle.

Yes, that’s exactly what I’ve been working on for the last couple years, but clearly I still have more work to do. For all I know, my numbers might have been worse a year ago—but I don’t have that data. All I have is this current snapshot.

So I’m staying focused on those body recomposition goals. How? By shifting my training a bit more toward strength rather than hypertrophy—lifting heavier weights (yes, even heavier) with fewer reps.

Subscribe now

Bone Density

Next, there’s bone density—and this one is incredibly important, especially for women. As I shared in Bone Health at Every Age (Part 1: Nutrition & Hormones), about half of women over 50 will experience an osteoporosis-related fracture in their lifetime.

That’s why understanding your bone density matters. It gives you insight into how strong—or vulnerable—your bones may be and helps you make decisions about nutrition, exercise, and other lifestyle factors that influence bone health.

In Part 2 we’ll talk more about the kinds of exercises that help build and maintain bone density, but for now I encourage you to listen to Part 1.

And most importantly, if you believe you may be at risk for osteoporosis or osteopenia—because of family history, fractures, or other risk factors—you’ll want to talk with your doctor about getting a medical, site-specific scan.

My Results

Because this wasn’t a site-specific scan, I’m not treating it as diagnostic. But seeing that my numbers were closer to the fair range did motivate me to start incorporating more exercises specifically aimed at improving bone density.

More on that in Bone Density: Part 2, so please be sure to follow Food for Thought podcast.

The report also included a lot of very specific data about exactly where I carry fat and muscle and how it’s distributed throughout my body. Interesting—but I won’t bore you with all of that. The last thing I’ll mention is something called biological age.

Biological Age

Biological age is meant to estimate how your body is functioning relative to typical aging patterns. In other words, it’s an attempt to capture how well your body is aging physiologically—not just how many years you’ve been alive chronologically.

That’s why it’s increasingly being used as a data point in longevity and health research. The idea is that two people can be the same chronological age but have very different levels of metabolic health, body composition, resilience, and disease risk depending on lifestyle, genetics, and other factors.

My Results

Mine came in younger (48) than my chronological age (56)—which, let’s be honest, is nice to hear. But I’m cautious about putting too much stock in that number.

Biological age is most meaningful when it’s based on a wide range of biomarkers—things like blood markers and even cellular indicators. When it’s calculated from body composition alone, as it was in this case, it’s really only telling part of the story.

So while it’s interesting information, it’s not something I take too literally.

So, Should You Get a Body Composition Scan?

If you’re curious about your body composition—how much fat you’re carrying, how much muscle you have, how that’s distributed, and whether you have visceral fat—it can be a useful tool. Especially if you’ve never had this kind of data before, because it gives you a baseline to work from.

But it’s important to understand what it is—and what it isn’t.

As I keep emphasizing, these scans are not medical diagnoses. They’re informational tools. They can help you see trends and track changes over time, but they don’t replace clinical tests your doctor might order.

For me, it was helpful. It confirmed some things I suspected, gave me a few new data points to think about, and helped me refine the areas I want to focus on moving forward.

In other words: useful information.

Just not the final word.

Tell me…have you gotten a scan? Are you planning on getting one? Do you have any questions I might be able to answer?

Leave a comment

Another Piece of the Health Puzzle

Even with a nutrient-rich plant-based diet, we can thrive even more with thoughtful support. That’s where Complement comes in, I take Complement Essential as my daily multivitamin for B12, D3, iodine, zinc, and magnesium; Omega Complex for essential fats; and as part of my strength-training and muscle-building routine, I fuel up with their clean Organic Protein. With Complement and my nutrient-rich diet, I have everything I need to fuel my body, support my strength, and thrive so I can do my work in the world for animals — both human and non-human.

Complement your diet and and get 15% off everything you order—every time you order—using THIS LINK and the code: JOYFULVEGAN.

Get 15% off

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

In today’s episode, we take a closer look at DEXA scans — what they measure, what the numbers actually mean, and whether getting one is worth it.

These scans are becoming more common in fitness and wellness settings, providing insight into body fat, muscle mass, visceral fat, bone density, and even something called “biological age.” But how should we interpret those numbers? What can they tell us about our health — and what can’t they tell us?

Using my own recent scan as a starting point, we explore how body composition data can serve as a baseline for understanding our bodies, tracking changes over time, and making more informed decisions about strength training, fat loss, and bone health.

In this episode, we talk about:

• The difference between total-body composition scans and clinical DEXA scans used to diagnose osteopenia or osteoporosis

• What body fat percentage actually measures — and why it’s different from BMI

• The concept of body recomposition: reducing body fat while maintaining or gaining muscle

• Why visceral fat matters for metabolic and cardiovascular health

• What biological age means — and why it should be interpreted cautiously

• How to understand T-scores in bone density reports

• Why the hip and spine are the gold-standard sites for diagnostic bone density scans

And we close by talking about what really matters most: what we do with the information once we have it — including how strength training, nutrition, and lifestyle choices influence fat, muscle, and bone as we age.

🎧 Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.

Mount Kilimanjaro: To join World Vegan Travel (and my husband!) on this amazing trekking adventure, AND get a $100 voucher for REI, use JOYFULVEGAN as your code and THIS LINK to find out more information and to book your adventure!

Learn More Details

2027 Trips: In the episode, I also mentioned our 2027 trips, none of which are ready to offer yet; however, you can pre-register to get first dibs when the trips go live. You don’t have to pay a cent or commit to a trip (that doesn’t exist yet!), but pre-registering puts you first in line.

• Pre-Register for Provence, France

• Pre-Register for Cambodia

• Pre-Register for Japan in the Fall

Affiliate Links

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

• Complement Supplements
  Everything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.
  🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

• Plaine Products
  Refillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.
  🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

• Nama Juicer
  My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.
  🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

This article is part of my ongoing series called Rewilding Your Yard for Wildlife and Biodiversity.

Native Garden Update!

As I’ve been writing about in the above-mentioned series, a couple of years ago I had a revelation about the gardens I steward here at home: in some ways I was helping wildlife but unintentionally hindering it in others.

I’ve always cared about supporting wildlife. We keep water out year-round. We have fountains scattered around the property where birds drink and bathe. We have tall trees that provide shelter, nesting sites, and food. We plant plants that attract pollinators.

In other words, we were already doing quite a bit.

But I realized I was missing an opportunity.

While I was planting some native plants, I was also choosing ornamentals—plants selected for how they look or how they serve us (providing screening, familiarity, or structure) rather than plants that support the wildlife that co-evolved with them: the plants native to my region.

And that epiphany changed how I began thinking about our garden. (Thank you, Doug Tallamy!)

And so, over the last couple years, I’ve been gradually shifting more and more of the garden toward native species. I’ve learned a tremendous amount along the way—so much that I’m now finishing my certification through the Pollinator Partnership as a Pollinator Steward.

But you certainly don’t need a certification to begin, and I wanted to share this update with you along with lessons I’ve learned along the way. Remember, you can always revisit the articles in the Rewilding series for much more inspiration, including:

• How to Grow Native Wildflowers

• Why I Don’t Use Bird Feeders

• Backyard Wildlife Safari: Simple Ways to Support (and Admire) the Animals Among Us

• Gardening Without Animal Products

• Confessions of a (Joyful) Ivy Killer

• What an Oak Tree Taught Me About Resilience and Renewal

• To Weed or Not to Weed: What to Pull (or Keep) When Creating a Backyard Wildlife Habitat

• Planting Native Flowers (Not Keeping Beehives) Saves Pollinators

• How to Collect and Use Rainwater

I’ve also created this video to show you some of the updates, especially now that we’re entering spring, and much of last year’s hard work is paying off! (Also, please (pretty please) subscribe to my YouTube channel once you click on the video! 🙏)

Lesson 1: Identify what’s already growing

One of the first things I did was start identifying the plants that were already on our property—even the ones I hadn’t planted. In the past, if something appeared in the garden that I didn’t recognize, I might have assumed it was a weed and pulled it.

But once I started identifying these mystery plants, I discovered that some of them were actually native species that had simply been waiting for the chance to grow. And by removing invasive plants that were crowding them out, I created space for those native plants to thrive.

And thrive they did!

Plants that I had never intentionally planted suddenly began appearing all over the hillside(s)—including California hedgenettle, which supports pollinators in ways I never realized before.

Lesson 2: Keystone species matter

Another concept that has completely changed how I think about planting is the idea of keystone species, which are the plants that support the greatest number of other living things—from caterpillars and insects to birds and mammals.

And one of the most powerful keystone plants in North America (and beyond)? Oak trees.

Wherever you are, identify the oaks native to your region. If you already have them, protect them. And if you’re looking to plant a tree—whether as a new addition or to replace one you need to take down—plant an oak.

Lesson 3: Wildflowers are easier than you think

One of the most joyful parts of this journey has been sowing native wildflower seeds.

Last year I scattered seeds in a few areas of the garden, and by spring those spaces had come alive with blooms—and with bees, butterflies, and birds. This year I’ve already sown seeds again for next spring, and within just a week tiny seedlings are already emerging.

In this article, I provide resources for finding seeds native to your area.

Subscribe now

Start Where You Are

Many people feel helpless when it comes to making the world a better place. The problems we face can feel so large that it’s easy to believe that whatever we do as individuals won’t really matter.

But as I always say, it’s not that we can make a difference; it’s that we do make a difference. Everything we do has an impact on someone or something else. All we get to decide is if we want that negative to be negative or positive. And the most exciting part is that we don’t have to travel far to have a positive impact. The opportunity is quite literally right outside our door.

Doug Tallamy, author of Nature’s Best Hope, introduced the concept of Homegrown National Park: the idea that if millions of people convert even small portions of their yards, gardens, balconies, schoolyards, and community spaces into wildlife-supporting habitat, those spaces together can function as one vast national park.

In other words, conservation doesn’t only happen in distant wilderness areas. It happens right where we live.

And one of the most rewarding parts of this process is that you get to see the results almost immediately: birds bathing, bees visiting flowers, butterflies migrating through your garden.

How much more impactful can it be than tending your own little piece of this world?

For the animals, thank you. LET ME KNOW IF YOU HAVE ANY QUESTIONS IN THE COMMENTS BELOW!

Did you know that if you hit the heart ❤️ at the top or bottom of this post, it helps others discover this publication? Thank you in advance! 🙏

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Supporting a Joyful Life

Even with a nutrient-rich plant-based diet, we can thrive even more with thoughtful support. That’s where Complement comes in, I take Complement Essential as my daily multivitamin for B12, D3, iodine, zinc, and magnesium; Omega Complex for essential fats; and as part of my strength-training and muscle-building routine, I fuel up with their clean Organic Protein. With Complement and my nutrient-rich diet, I have everything I need to fuel my body, support my strength, and thrive so I can do my work in the world for animals — both human and non-human.

Complement your diet and and get 15% off everything you order—every time you order—using THIS LINK and the code: JOYFULVEGAN.

Get 15% off

Now, before you think, “Well, that’s not me — I’m in my 20s… my 30s… my 40s,” please give this episode a listen, because the strength of your bones at 60 is determined by what you do at 25.

This is Part 1, focused on nutrition and hormones — and it lays the groundwork for what comes next: Part 2, where we’ll talk about mechanical stress, weight-bearing exercise, resistance training, balance work — and why movement is non-negotiable for long-term bone health.

In this episode, we explore:

• When we reach peak bone mass and why that matters

• Why bone loss accelerates earlier than many women expect

• What perimenopause is (and why it matters for bone remodeling)

• How bone remodeling works — and the roles of osteoclasts and osteoblasts

• Why estrogen is central to bone density in women

• How to know where you stand: DEXA scans, blood work, and risk factors

• Why “normal” blood calcium doesn’t tell you what you think it tells you

• The nutrition foundation for strong bones

• What can work against bone health over time (and what to watch for)

🎧 Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.

To join World Vegan Travel (and my husband!) on their amazing trip, Climb Mount Kilimanjaro: A Vegan Trekking Adventure, AND get a $100 voucher for REI, use JOYFULVEGAN as your code and THIS LINK to find out more information and to book your adventure!

Learn More Details

Provence, France: In the episode, I also mentioned our 2027 trips, none of which are ready to offer yet; however, one of them may be Provence, and as we’re just now gauging interest. I highly encourage you to PRE-REGISTER for this trip. You don’t have to pay a cent or commit to a trip (that doesn’t exist yet!), but if you’re interested in getting first dibs when the trip goes live, click on the button below. (Again, you don’t have to pay anything, so just ignore the $100 on the first page you come to.)

Pre-Register for Provence

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

• Complement Supplements
  Everything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.
  🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

• Plaine Products
  Refillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.
  🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

• Nama Juicer
  My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.
  🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Hello, lovelies! Here is this week’s note where I share a couple things I’m reading, eating, drinking, doing, and loving right now. Thanks also to everyone who tuned into my Lunchtime Live on Wednesday. As Friday Musings and Lunchtime Lives are both for perks for paying subscribers, I've decided to merge them so I can focus the other days on more dedicated articles, like The Joy of Waking: A Morning Practice, which so many of you have enjoyed!

As I demonstrated the method for making one of my favorite all-time snacks in the Lunchtime Live re-broadcast, I’m providing the full written recipe below. Enjoy!

What I’m Loving

We had a very rainy week, which provided a great excuse to hibernate, read, and cozy up, though we did venture out to San Francisco to see one of my favorite British comedians: Ed Gamble. We were escorted to a table right in front of the stage, which was awesome, and he was on fire.

But one of the most meaningful parts of this past week was a very special reunion — a testament to the power of healing old wounds and mending broken friendships.

Read more

In his work Meditations, the Roman Emperor Marcus Aurelius cites fellow Stoic philosopher Epictetus, who wrote: “As you kiss your son good night, whisper to yourself, ‘He may be dead in the morning.’”

It may sound morbid, but it was a reminder of the principle of impermanence: that nothing and no one is guaranteed to us — not those we love, not the next morning, not even the next moment. (Marcus Aurelius understood this reality all too well, having lost at least eight of his children.)

Not having had to face such losses in the same way, I have nonetheless always carried this awareness with me. It was one of the principles that drew me to Stoicism.

Today, I want to share how I live this principle — through a ritual that shapes the way I wake each morning. It begins with opening my eyes with gratitude, precisely because I am waking.

1. Greet the Day

When I open my eyes, I stretch a little, I smile, I greet the day with a greeting. I really do. I’m almost giddy at the simple fact of being awake and alive. I’m genuinely thrilled. I’m here. I get another day. I listen for David’s breathing beside me — proof of his life — and I smile again.

2. Express Gratitude

And then comes the next part of my waking ritual: silently, in my head, I name ten things I’m grateful for. Sometimes they’re the same things I’ve said before — “I’m grateful to wake up,” “I’m grateful David is here with me,” “I’m grateful to be in a warm bed,” “I’m grateful Michiko is happy and safe.” I name whatever comes up, and it’s never hard to find ten. And if the list keeps going, I let it.

There’s plenty of research to support the power of gratitude — how it improves mood, lowers stress, strengthens relationships, even benefits physical health. But long before I knew any of that, I knew how it felt. It reminds me that I’m starting my day from abundance, not lack.

3. Create the Day’s Intention

Next, I create my intention for the day — how I want to show up, how I want to orient. For you, it might be a prayer. A mantra. A short meditation. For me, it’s often a familiar invocation: Put the words in my mouth, the love in my heart, and help me show up with compassion, integrity, and purpose.

Or I might invoke a line from Marcus Aurelius’ Meditations: “How to act: never under compulsion, out of selfishness, without forethought, and with misgivings.”

That’s a pretty good guide for the day (and for life).

But I’m not done. I still have more to do before my feet even touch the floor.

4. Set the Day’s Mood

I ask myself a question that determines my day: “How do I want to feel today?”

I don’t ask, “What do I want to do today?” or “What do I want to accomplish?” Those are different questions — questions about productivity — and they belong to the to-do list I made last night, which I’m not concerned with right now. Right now, I want to decide how I want to feel.

Do I want to feel serene? Focused? Generous? Creative? Patient?

Because how I choose to feel shapes how I act, and it makes all the difference.

5. Practice Goodness

Finally, inspired by Benjamin Franklin, I ask myself, “What good will you do today?”

In his autobiography, Franklin describes a daily practice he kept for years. Each morning, he would rise and ask himself, “What good shall I do this day?” And each evening, before bed, he would reflect: “What good have I done today?”

And so I do the same.

The “good” doesn’t have to be grand. It might be:

• Remembering it’s someone’s birthday and sending a thoughtful message.

• Calling a family member to see how they’re doing.

• Writing a note of appreciation to someone who helped me.

• Arranging a surprise for my husband.

• Leaving a note in a neighbor’s mailbox.

I choose one for the day — small but intentional — and I decide it before I get out of bed.

Then I rise, don my slippers and robe, and the next part of my day begins — just as powerful as what came before. But that’s for another day.

Tell me about your morning rituals, if these resonate with you, and what questions you may have.

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Supporting a Joyful Life

Even with a nutrient-rich plant-based diet, we can thrive even more with thoughtful support. That’s where Complement comes in, I take Complement Essential as my daily multivitamin for B12, D3, iodine, zinc, and magnesium; Omega Complex for essential fats; and as part of my strength-training and muscle-building routine, I fuel up with their clean Organic Protein. With Complement and my nutrient-rich diet, I have everything I need to fuel my body, support my strength, and thrive so I can do my work in the world for animals — both human and non-human.

Complement your diet and and get 15% off everything you order—every time you order—using THIS LINK and the code: JOYFULVEGAN.

Get 15% off

But this argument ignores a crucial fact — the vast majority of grain grown globally is not fed directly to humans. It is grown to feed livestock. So if we’re going to talk honestly about agriculture’s impact on wildlife, we need to examine what actually drives large-scale grain production and where responsibility truly lies.

SPOILER: It’s not with vegans.

Subscribe Today!

There’s a trendy line of attack that shows up whenever someone talks about the benefits of avoiding animal products. It goes something like this: “You say you care about animals, but grain harvesting kills small animals. So how are you any better?”

It’s framed as a charge of hypocrisy — that vegans, by eating plants, are complicit in mechanized harvesting that harms field mice, birds, and other wildlife.

But here’s what that attack leaves out: the vast majority of corn, soy, and barley grown globally is not fed directly to humans. It is grown to feed livestock. So if we’re going to talk honestly about agriculture’s impact on wildlife, we need to acknowledge that large-scale grain production is part of an industrial model designed to support animal agriculture.

Not vegans. Not humans.

But here’s what that attack leaves out: the vast majority of corn, soy, and barley grown globally is not fed directly to humans. It is grown to feed livestock. So if we’re going to talk honestly about agriculture’s impact on wildlife, we need to acknowledge that large-scale grain production is part of an industrial model designed to support animal agriculture.

Not vegans. Not humans.

What’s more, wild habitat is being destroyed to create grazing land for cattle and to grow soy destined primarily for animal feed. Forests are cleared, ecosystems fragmented, biodiversity reduced — not to feed people plants directly, but to sustain livestock production.

And if this concern for wildlife were truly sincere — and I don’t believe it is — it would include the millions of wild animals intentionally killed every year at the request of ranchers, using taxpayer dollars, to protect livestock operations. Predators are trapped, poisoned, shot, and removed in order to safeguard cattle and sheep.

So no, this isn’t a serious argument. It’s a distraction — meant to deflect from the real issue and to scapegoat vegans.

If we actually care about reducing harm, then we should be aligning with one another to confront the real problem — industrial animal agriculture — instead of attacking the people who are trying to opt out of it.

Supporting a Sustainable Life

Even with a nutrient-rich plant-based diet, we can thrive even more with thoughtful support. That’s where Complement comes in, I take Complement Essential as my daily multivitamin for B12, D3, iodine, zinc, and magnesium; Omega Complex for essential fats; and as part of my strength-training and muscle-building routine, I fuel up with their clean Organic Protein. With Complement and my nutrient-rich diet, I have everything I need to fuel my body, support my strength, and thrive so I can do my work in the world for animals — both human and non-human.

Complement your diet and and get 15% off everything you order—every time you order—using THIS LINK and the code: JOYFULVEGAN.

Get 15% off

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes, including my popular High-Protein Recipes Featuring Tofu, Tempeh, and Edamame and Recipes for Romance!

Leave a comment

Thanks for reading!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

With Valentine’s Day is just around the corner, let’s talk about one of the oldest ways humans have expressed love, desire, and connection: through food. (Listen to my most recent podcast episode History’s Romantic Foods from Chocolate to Pomegrantes.)

For thousands of years, cultures around the world have associated certain foods with romance, fertility, and libido — foods we call aphrodisiacs, named for Aphrodite, the Greek goddess of love, beauty, desire, and sexual pleasure — valued as much for their effects on the body as for their color, texture, aroma, and taste.

And while those associations were shaped by mythology, culture, and symbolism, they were also grounded in something very real, very tangible, and even scientific.

The Mechanics of Desire

While the body is a complex organism, if I had to whittle it down, I would say that health is largely about blood flow — blood flowing easily and efficiently to all the places it needs to go. It is one of the keystones of optimal health.

• When blood flow is restricted, it can lead to angina (chest pain) or, if a plaque ruptures and a clot forms, a complete blockage of an artery, causing a heart attack.

• If blood can’t flow easily to the brain, we risk stroke.

• If blood flow is compromised in the nether regions, performance and sensation can be (negatively) impacted.

If we’re thinking about encouraging blood flow — and thus increasing libido — it would follow that we would want to focus on consuming foods that support blood flow rather than foods that hinder it.

• We know for certain that animal products — meat, dairy, and eggs — hinder blood flow by constricting blood vessels, decreasing circulation and thus potentially decreasing libido.

• We also know for certain that plant foods — fruits, vegetables, nuts, seeds, grains, legumes, mushrooms, herbs, and spices — increase blood flow, with some doing so more than others, which we’ll talk about below.

Because a healthy libido is all about blood flow, I think it’s safe to say that all plant foods are aphrodisiac foods. But, I also know that’s a bit generalized — so let’s narrow it down.

Sensuality is in the Senses

For thousands of years, various plant foods have been eaten for their “aphrodisiac qualities,” inspired by their internal effects or by their sensory characteristics — how they look, taste, sound, feel, and smell. By focusing on the sensual aspects of food, you can easily create a romantic meal to bewitch and beguile your beloved.

Color and Shape

• Red foods and drinks have long been associated with passion, heat, and love — from beets, cherries, cranberries, strawberries, and pomegranates to pomegranate juice, red wine, tomato juice, and ruby-colored sparkling drinks.

• Pomegranates, with their abundance of seeds, have historically symbolized fertility.

• Asparagus has long been considered an aphrodisiac because of its (ahem!) shape; in 19th-century France, bridegrooms were even required to eat several courses for its reputed powers.

Texture and Taste

• Thick, lingering textures invite sensuality — agave nectar, derived from a cactus-like plant native to Mexico, oozes a sweet syrup that encourages savoring.

• The romantic appeal of champagne seems to come less from alcohol and more from the feel of bubbles in the mouth, making sparkling juices and sparkling sodas ideal alternatives — especially without alcohol, which can hinder libido.

• The succulence of apricots, mangoes, peaches, and tomatoes (the original “love apples”) earns them a place among sensual foods.

Heat and Spice

• Add spices to sweet or savory dishes by incorporating chili powder into hot cocoa, melting chili-laced chocolate into nondairy milk, or adding spice directly to cake batter (see my Mexican Chocolate Cake below). Cayenne, chipotle, and chili powder add warmth and intensity.

• Serve foods and beverages hot — soups, stews, tea, coffee, cocoa, mulled wine, or cider — to warm the body from the inside out and increase circulation.

• Combine temperature heat and spice heat for a fuller, more stimulating sensory experience.

Aromas and Sounds

• Create atmosphere through scent: floral (rose or orange blossom), sweet (cinnamon in cocoa or cider), or earthy (clove, cardamom, bergamot).

• Use warm foods and drinks to amplify aroma; hot beverages, simmering spices, and baked goods naturally release scents that engage the senses.

• Use botanicals with distinctive, lingering aromas. Damiana (often enjoyed as a tea or liqueur) and aniseed or licorice release warm, lingering scents and flavors that engage the senses long before the first sip.

• Enhance the mood with sound — music, the crackling of a fire, or simply the sound of your beloved’s voice.

Separating Science from Folklore

While more research is needed to fully separate fact from folklore, there is solid evidence that certain foods can influence desire and pleasure through measurable effects on blood flow, circulation, and neurochemistry. With that in mind, let’s look at some of the foods for which there is the strongest evidence.

Foods with Evidence-Based Aphrodisiac Effects

• Capsaicin — the compound that gives chili peppers their heat — dilates blood vessels, increases circulation, raises body temperature, and triggers endorphin release.

• Chocolate: Chocolate contains phenylethylamine, theobromine, and anandamide — compounds linked to pleasure, mood elevation, and the same brain pathways activated when we’re in love.

• Ginseng (especially Korean ginseng): Clinical studies show ginseng can improve sexual desire and arousal in both men and women, largely by increasing nitric oxide and blood flow to sexual organs.

• Saffron: Human studies suggest saffron may improve arousal, lubrication, and erectile function, likely through effects on serotonin and circulation — making it one of the most scientifically supported plant aphrodisiacs.

• Caffeine and heat: Caffeine increases circulation and alertness, while heat enhances blood flow. Hot beverages work less as aphrodisiacs on their own and more as physiological and sensory enhancers.

Subscribe now

Expanding Our Hearts

Our heart, the symbol of this romantic holiday, is the organ most likely to suffer the most from our indulgent food choices, affecting our intimate relationships in very real, tangible ways. Decades of research indicates that diabetes, heart disease, certain types of cancer, and decreased libido are strongly linked to an animal-based diet; after all, animal products constrict the blood vessels, whereas plant foods do not.

Delicious, sensual recipes abound that satisfy our spirits, nurture our bodies, and delight our palates. I truly can’t think of a better Valentine to give to our loved ones than to serve food that heals rather than harms, food that is life-giving rather than life-threatening or life-taking, food born of compassion rather than violence. When our daily choices reflect our deepest values, our hearts open wider.

How’s that for an aphrodisiac?

Menus and Recipes for Romance

When creating a menu for romance, the idea is to excite – not overload or dull – the senses. Overeating and excessive alcohol may leave you lethargic rather than libidinous, and even the most sensuous food or beverage can backfire in excess. In addition to my Recipes for Romance Ebook and dozens of recipes in my previous cookbooks, here are some general tips.

• A soup — such as a Spicy Red Bell Pepper Soup — is the perfect way to start a romantic meal because it starts to heat things up through its temperature as well as its spiciness; or beet-based soup such as borscht, which boasts a beautiful red color, evocative of passion.

• For a main or side dish, you can make heart shapes using a cookie cutter. Polenta is perfect for this and serves perfectly as a focal point on the plate.

• You can carry the heart theme even further by featuring hearts of palm, hearts of celery, romaine hearts, or artichoke hearts.

• Asparagus, as I mentioned above, has been long praised as an aphrodisiac food and is a great side dish for the heart-shaped polenta.

• And of course, you can never go wrong ending with chocolate (see my recipe below for Mexican Chocolate Cake).

Mexican Chocolate Cake with Chocolate Cinnamon Frosting

The “Mexican Chocolate” aspect of this cake has to do with the combination of the spicy cayenne pepper and sweet cinnamon. Pair with a non-dairy vanilla ice cream, and book a flight to heaven. (Reprinted with permission from The 30-Day Vegan Challenge.)

Ingredients

2-1/4 cups all-purpose flour
½ cup unsweetened cocoa powder
1-1/2 teaspoons baking soda
½ teaspoon cayenne pepper
1 teaspoon cinnamon
½ teaspoon salt
¾ cup granulated sugar
1 cup unsweetened applesauce
¾ cup vegetable oil
1 tablespoon vanilla extract
1-1/2 cups nondairy milk (soy, rice, almond, oat, hazelnut, coconut, or hemp)
2 tablespoons apple cider or white vinegar (not balsamic!)

Directions
Preheat the oven to 350 degrees F.

Lightly oil two 8-inch (round or square) cake pans, or prepare cupcake/muffin tins with paper liners or silicon cups.

In a large mixing bowl, combine the flour, cocoa powder, baking soda, cayenne pepper, cinnamon, salt, and sugar.

In a separate bowl, beat together the applesauce, oil, vanilla extract, milk, and vinegar. Add the wet mixture to the dry ingredients, and mix until everything is thoroughly combined. It will be a bit of a thick batter.

Pour the batter into the baking pans or cupcake/muffin tins, and bake for 20 to 30 minutes (less time for cupcakes – between 15 and 17 minutes), or until the cake comes away from the sides of the pans and a toothpick inserted into the center comes out clean. (Every oven is different!)

Chocolate Cinnamon Frosting

Ingredients

1/2 cup nondairy butter, somewhat softened
2 cups powdered (confectioner’s) sugar, sifted
1/3 cup unsweetened cocoa
1 teaspoon cinnamon
¼ teaspoon cayenne pepper
1 teaspoon vanilla extract
3 to 4 tablespoons nondairy milk

Although it can be done by hand, it’s easier to mix using an electric hand mixer.

Cream together all the ingredients on low speed until smooth. Increase the speed once all the ingredients are combined, and you don’t risk powdered sugar flying everywhere. Increase the speed even more until the frosting is light and fluffy (about 3 minutes).

Add an additional l or 2 tablespoons of milk, if necessary. Lick the spoon, and frost your cake!

Yield: Enough for one layer cake or 18 cupcakes.

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Let me know what your favorite romantic meals consist of! And Happy Valentine’s Day!

It’s a fun, playful, and historical episode, grounded in the senses, and—of course—rooted in compassion.

Happy Valentine’s Day… or happy any day you choose to celebrate love. 💗

(And enjoy the romantic story I share in the beginning!)

In this episode, we explore:

• What birds have to do with Valentine’s Day

• What aphrodisiac foods really are

• The difference between foods that support desire and those that undermine it

• Why plant foods have been associated with sensuality, pleasure, and vitality across cultures

• The role of color, texture, heat, aroma, and sound in creating a romantic experience

• How to create about romantic menus that excite rather than overwhelm (or offend)

• How compassion—for ourselves, for others, and for animals—fits squarely into the story of love

🎧 Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.

For the animals,
—Colleen

Get your RECIPES FOR ROMANCE E-BOOK, filled with delicious plant-powered dishes to beguile your beloved! ON SALE FOR A LIMITED TIME!

Support the Podcast (20-Year Anniversary)!

To keep Food for Thought Podcast ad-free and accessible to all, I rely on the support of paid subscribers. If you’re already one—thank you. If you’re not, please consider becoming one. None of the companies below sponsored this episode. They’re simply brands I personally use, love, and trust—which is why I agreed to be an affiliate.

SPECIAL OFFER: To join World Vegan Travel (and my husband!) on their amazing trip, Climb Mount Kilimanjaro: A Vegan Trekking Adventure, AND get a $100 voucher for REI, use JOYFULVEGAN as your code and THIS LINK to find out more information and to book your adventure!

If you make a purchase using the links below, I receive a small commission at no extra cost to you—and you’ll receive exclusive discounts using the codes provided!

• Complement Supplements
  Everything you need, nothing you don’t. Complement makes targeted supplements for plant-based eaters, including B12, D3, DHA, and more—all from clean, trusted sources.
  🔗 lovecomplement.com | Code: JOYFULVEGAN for 15% off all products!

• Plaine Products
  Refillable, non-toxic, plastic-free personal care products like shampoo, conditioner, lotion, and body wash. Gentle on you, gentle on the planet.
  🔗 plaineproducts.com | Code: JOYFULVEGAN for 20% off all products!

• Nama Juicer
  My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.
  🔗 namawell.com | Code: COLLEEN10 for 10% off all products!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.

Read more

What I’m Enjoying

I can’t overstate how remarkable it is that I now love sparkling water. As I talked about in the podcast episode Dry January and Cold Plunges: The Ancient Practice of Doing Hard Things, one of the benefits / gifts of stretching your comfort zones is discovering things you wouldn’t have otherwise.

For me, it all began with Dry January a few years ago, when my husband—knowing I loathed sparkling water—asked me to take a blind sip of something he was sure I’d like. It was Fever-Tree Sparkling Cucumber. He was right. I loved it. It had just a touch of sweetener and a hint of quinine—something else I would have sworn I disliked, given all the times I’d rejected tonic water (quinine, after all, is what gives tonic its characteristic bitterness).

But I liked it (actually, I love it), and so it began.

Over time, I worked my way up to “flavored” but unsweetened sparkling waters, like LaCroix and Bubly and made them more palatable by turning them into what could hardly be called a mocktail—just sparkling water with a splash of grenadine—but which I called a mocktail.

Fast forward to 2025, when I decided—gasp—to take a sip without the grenadine. And I loved it. I found it refreshing and lovely and rejoiced in what felt like a genuine feat. I’d crossed the Rubicon. I wasn’t just someone who could tolerate sparkling water anymore—I’d become obsessed.

Obsessed enough, in fact, to buy a carbonation contraption and start making my own at home to cut down on the number of cans I was going through.

(I still can’t believe I’m even saying this.)

I started weighing my options. I looked at SodaStream, but in the end—even though the Breville InFizz was more expensive (it helped that we had a coupon for a pretty deep discount)—it felt like the better choice. It’s sturdier, more substantial, and made from metal rather than plastic.

Also, it allows you to carbonate more than just water; you can carbonate anything!

So now I’ve made space in my pantry for my new sparkling water maker (can I just say “sparkly water?), and I’m so delighted. I’ve only carbonated one bottle so far and am still figuring out how many pumps I prefer, so stay tuned! Ha!

What (Else) I’m Drinking

A few weeks ago, a friend—also doing Dry January—invited me to a tasting of nonalcoholic wines at a local wine shop. None of the reds did much for either of us, but we both liked a dealcoholized sparkling rosé quite a lot. I wasn’t surprised it was the sparkling one that worked: the bubbles provide structure and depth that tend to be lost when alcohol is removed from wine.

That one exception is made by Woody’s, Crafted in California using organic Chardonnay from Mendocino. I haven’t tried anything else by Woody’s, but this sparkling rosé ticks the box: it’s crisp, with bright berry notes and a mineral finish that hints at its fermented origins.

Other than that, I’ve been happily rotating between my sparkling waters and Fever-Tree sparkling cucumber, and I can’t wait to make more using my Breville. I also look forward to carrying my nonalcoholic discoveries beyond January.

What I’m Reading

I made a goal this year to read one book a week, and so far I’m ahead of the game. I’ve already read four books in January and halfway through my next. So far, I’ve read:

• Montaigne by Stefan Zweig

• Breath by James Nestor

• Oliver Twist by Charles Dickens

• Raising Hare by Chloe Dalton

I’ve also made two other reading-related goals:

1. Most of my reading happens on my Kindle now, and of course that makes it easy to buy digital books I want to read. However, we also have shelves and shelves of physical books lining our house, and I need to start making a real dent in them—reading the books we already own and then passing them along once I’m finished.

2. A fan of themes, for the fiction side of my goal I’ve decided to focus solely on novels by Dickens. I read a few many decades ago and liked—but didn’t love—them. But after rereading A Christmas Carol and A Tale of Two Cities in December, I was reminded of his humanity, compassion, and humor (as well as his lyrical prose), and so I’m going all in.

If you ever want to see what I’m reading (or what I’ve finished), you can find me on Goodreads.

What I’m Watching

While we’re still watching a number of Polish films (see Films Watched and Ranked in 2025), right now we’re the middle of a few different seres:

• The Story of Film: An Odyssey — incredibly comprehensive and thoughtful

• The American Revolution — by Ken Burns

• Mussolini: Son of the Century — an eight-part docudrama made in 2025

We also recently enjoyed several films at the Noir City Film Festival, which we’ve been attending for about twenty years. It used to be held at the Castro Theatre in San Francisco, but now it’s just down the street from us at the Grand Lake Theatre in Oakland—which means we can walk there from our house.

I think that’s all for now. Gotta get to some gardening so I can bring you some updates about my rewilding adventure (sooo much to share). Have a wonderful day, and let me know what you’re up to!

Additional Resources

👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.

👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.

👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.

👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.