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Embracing Memento Mori

NOTE: The written essay version of this podcast episode can be found here.

The concept of memento mori—remembering that we are mortal—is often viewed as morbid or macabre. But for those who embrace it, acknowledging the brevity of life isn’t about dwelling on the end; it’s about celebrating every single moment we have.

In this episode, I share a very personal journey that has been years in the making: the process of choosing a final resting place and designing a gravestone for my mother, my husband David, and myself. From the historic hills of Oakland’s Mountain View Cemetery to the granite peaks of the Sierra Nevadas, this story is about more than just logistics—it’s about values, intentionality, and the peace that comes with being prepared.

Whether it’s establishing a plan for companion animals or choosing local, sustainable materials for a memorial, we explore how end-of-life decisions are ultimately for the living. It is a gift of clarity for those we leave behind and a final opportunity to express the passions—from wildlife gardening to music—that define our “one wild and precious life.”

In this episode you will learn:

• How acknowledging our “expiry date” can lead to a more joyful, grateful, and purposeful daily life.

• Why having wills, trusts, and even “house-sitter instructions” for death makes the grieving process easier for survivors.

• The environmental differences between traditional fire-based cremation and “green” water-based alkaline hydrolysis.

• Why we moved away from a remote “green forest” burial in favor of a historic, local cemetery we visit and love.

• My six-year journey to overcome the “paralysis” of designing a memorial and why we chose native California granite over imported stone.

• A sneak peek into the symbols and inscriptions—from Puccini lyrics to Mary Oliver quotes—that will represent our lives and our loves.

• How having a physical resting place helped navigate the difficult ritual of mourning during the 2020 lockdowns.

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

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.

I recently read that sentence in Judith Larner Lowry’s book, Gardening with a Wild Heart. Lowry is an author, ecologist, and native garden designer who was described to me as 'the Douglas Tallamy before Douglas Tallamy.'

This isn't to take anything away from Douglas Tallamy, whose book, Nature’s Best Hope, was the catalyst for my own awakening—and that of millions of others—regarding the urgent need to restore native plant communities to support and recover our wildlife species.

But as Lowry is a fellow Californian—and founder of the native-seed powerhouse Larner Seeds in Bolinas, CA—it was recommended I give her work a read.

I‘ll have much more to report on the many gems I’ve discovered in her writing later, but I wanted to pause on that one sentence, as it contains so much wisdom and serves as the perfect catalyst for today’s article.

Here—and in her book at large—Lowry reflects on why our landscapes have become so overrun with non-native species, and why those of us who have had a ‘conversion’ often struggle to communicate the beauty and benefit of the indigenous plants that belong here (wherever here is for you).

The reality is that most of us, wherever we may live, are standing on land once dominated by plants that took thousands of years to adapt to specific soils and climates. They grew in a harmonious relationship with the local animals, creating a balanced, self-sustaining ecosystem. But over time, those original communities were erased, replaced by a sea of exotic ornamentals and tenacious invasives.

She offers the generous insight that we cannot respect what we cannot see.

So simple. So true.

Thanks to visionaries like Lowry and Tallamy, a global shift is underway. Across the U.S., grassroots initiatives like Homegrown National Park—Tallamy’s project to regenerate biodiversity one yard at a time—are gaining significant ground, mirroring a growing movement of people worldwide working to make these plant communities ‘evident’ once again.

For me, locally, leading this charge is the Bringing Back the Natives Garden Tour. This remarkable volunteer-run annual event entails private homeowners inviting the public into their gardens to witness firsthand the transformation of traditional yards into thriving native habitats.

While this is the third year I’ve toured these gardens (more on that soon), my journey with this group actually began during the COVID lockdown. It was during that time of ‘conversion’ that I first discovered Bringing Back the Natives, just as they had pivoted from their traditional format of in-person tours to online tours. (I highly recommend subscribing to their YouTube channel to watch countless inspiring and informative videos.)

Since then, I’ve followed their transition back to the fully in-person experience it is today—an event that is growing in scale and energy every year. While I aspire to one day have my own garden(s) included on the tour, for now, I am like a sponge soaking up everything I can and spent this past weekend in a state of pure wonder, visiting seven gardens in a single day and spending a significant amount of time in each.

With 70 gardens to choose from, I had to be discerning—and I landed on seven. Even that was a lot for one day, but I wanted to make the most of it (and dragged my amazing husband along for the ride).

Four of the gardens on my list turned out to be within walking distance of our house, so we powered through those first, stopped home to refuel, then headed back out for three more a little further afield. We had planned to visit a few more on Sunday, but instead, I spent the day in my own garden, planting some of the 30+ native plants I had bought even before the tours had begun! (Yes, I’m obsessed.)

After absorbing a ton of inspiration, taking copious notes and photos, and connecting with many other native gardening enthusiasts—from neighbors to professional landscapers—I came home exhausted but full.

I immediately ‘downloaded my brain’ to capture everything, and while many of my takeaways were specific to my own property and project, I realized there is so much I could share here that might be helpful for your own rewilding journey.

Before I dive into those lessons, I want to remind you of my previous articles that offer deeper dives into getting started, managing water, and supporting the animals we share our spaces with:

• How to Create a Pollinator Sanctuary in Your Own Backyard – Simple, practical steps to restore habitat right outside your door.

• Lessons from a Native Garden (One Year Later) – Three key lessons for supporting wildlife in your own space.

• How to Grow Native Wildflowers – A beginner-friendly guide for every budget and any size space.

• Why I Don’t Use Bird Feeders — And What I Do Instead – Essential ways to support birds through habitat rather than handouts.

• Backyard Wildlife Safari – Simple ways to admire and support the animals living among us.

• Gardening Without Animal Products – A guide to growing plants free from slaughterhouse waste like bone and feather meal.

• Confessions of a (Joyful) Ivy Killer – Why certain vines threaten biodiversity and how to handle them.

• What an Oak Tree Taught Me About Resilience – Lessons in renewal from one of our most important keystone species.

• To Weed or Not to Weed – Deciding what to pull (or keep) when creating a wildlife habitat.

• Planting Native Flowers Saves Pollinators – Why focus on flowers rather than beehives to truly help native bees.

• Heat Waves and Dry Spells – How to irrigate using winter rain and grey water without wasting resources.

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And now, for the five big takeaways from my weekend marathon:

1. The Art of Being Flexible

One of the most liberating parts of this journey is realizing that the garden is a living, breathing thing—not a static painting. You plant, you observe, and you stay open to the idea that things can change. If a plant isn’t thriving, you can move it. It’s an ever-changing, ever-evolving, never-ending process.

I talked to many gardeners on the tour who have experienced this, and I’ve been doing this quite a bit lately in my own garden:

• I recently moved a Flannel Bush (Fremontodendron californicum) to a sunnier spot. It had been in the ground for two years and just wasn’t doing much, so I decided to give it the heat it clearly craves.

• I had to rescue four newly planted Snowberries (Symphoricarpos albus) from our street-level garden. The deer were absolutely destroying them, so I transplanted them to a safe spot within our gated gardens. They are already thriving.

• I moved some Seep Monkeyflower (Erythranthe guttata) from a pot near a fountain to a different garden. I had originally thought it would appreciate the constant splash of the fountain the pot was near, but it wasn't doing much there. Since moving it to a shady spot in the ground, it is absolutely thrilled.

The point is, you aren’t “failing” if you have to move a plant; you’re just listening to what it’s telling you its needs are.

2. 100% Isn’t the Goal

I’m saying this to myself as much as I am to you. One of the most helpful things I noticed on the tour was that even the most stunning native gardens still had non-native plants mixed in. I am finally giving myself permission to stop beating myself up for what was already here before I moved in—and for the non-native plants I planted before I knew better.

The truth is, much of my property is framed by structural, non-native pieces that are doing no harm. Whether it’s non-native Boxwood, Arbutus, Maple, Birch, or Olive trees, I’m not cutting them down; they are part of the history and the story of this space.

If they were invasive or ecological threats—like the English Ivy, French broom, and veldt grass I have worked so hard to remove—I would make a different choice, and maybe someday I’ll make a different decision. But by interplanting new natives around these legacy trees and shrubs, I’m keeping this project a sustainable, reasonable, and affordable one. We don’t need to be purists to be part of the solution; we just need to be intentional about what we add next.

Someone I know once said Don’t do nothing because you can’t do everything. Do something. Everything.

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3. Strength in Numbers

The gardens that felt the most “full” and cohesive weren’t the ones with one of everything—they were the ones that embraced consistency. On one hand, from a design perspective, planting in groups creates a sense of visual continuity that anchors the space and makes the landscape feel intentional rather than cluttered. Your eye knows where to go. On the other hand, it is a brilliant ecological strategy.

By planting in clusters, we create a more efficient “one-stop shop” for pollinators. Rather than forcing a bee or butterfly to expend precious energy flying across the property to find the next individual bloom, a dense patch provides a concentrated source of the nectar they crave and a reliable nursery for the plants they need to lay their eggs on. It turns out that what is easiest on the eye is also easiest on the animals we’re trying to support.

4. Find Native Twins

I’ve become pretty good at identifying natives, but this tour was a humbling reminder of the sheer variety available to us. It was incredibly exciting to realize that for almost every “exotic” plant we admire around the world, there is often a local version that fits the same aesthetic while doing the actual work of supporting our home ecosystem.

For instance, it’s no surprise that we spend a lot of time in Japan (including next year when we’re hosting an autumn trip to gaze at the maples), and we have always loved Japanese Maples, Dogwoods, and Rhododendrons. It turns out that we have our own native California Maples, California Dogwoods, and Western Azaleas. They are distinct from the Asian varieties, of course, but they offer that same beloved silhouette and spirit while providing immense local benefit.

5. Compassionate Culling

My journey so far has been about addition—incorporating as many native plants as possible into the landscape. But after this weekend, I’m finally ready for the next chapter: subtraction.

I’ve intentionally kept many non-natives in place so birds and insects wouldn’t lose their cover while the new habitat found its footing. (See above.) But now that the natives are established, it’s time for some of the “old guard” to go—especially those I’ve realized are actually quite invasive (or at least insistent and pervasive).

A primary example is the non-native Salvias I planted years ago to “support pollinators,” such as Salvia microphylla or'Hot Lips'. Through this journey, of course, I’ve learned that they primarily serve non-native insects while displacing the native Sages that could support everyone. Beyond the ecological mismatch, they are deceptively aggressive, sending underground shoots everywhere. I can see the proof just past our boxwood hedge, where they’ve completely taken over my neighbor’s side.

These plants have served their purpose, and it’s time to let them go now. By removing them, I’m making space for native plant communities to thrive and to restore this oak woodland to what it once was.

What are your thoughts? What is your experience? I’d love to know.

Leave a comment

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.

Plant-Based Nutrients

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 today!

We’ve all been there. We walk into a restaurant, and the first thing we ask is: “Do you have vegan options on your menu?” The server says, “Absolutely we do! In fact, we have a separate vegan menu just for you.”

You’re thrilled. You feel special. You feel seen.

But what feels like a thoughtful accommodation is actually a velvet rope—one that keeps the general public out.

After three decades of advocating for animals and exploring the power of language to do that as effectively as possible, I’ve come to a conclusion that might surprise you: We should not advocate for vegan-only menus.

While our goal may be to normalize the consumption of plants and to move toward a more compassionate world, research shows that the way restaurants market vegan options inadvertently leads to fewer people choosing plant-based dishes over animal flesh and fluids.

Now, before you get your broccoli in a bunch, I’m not saying we should never use the word “vegan.” I am saying that we need to look at what research shows is most effective for influencing what people actually choose to order from a menu if we actually want to change behavior.

Many restaurants see the value in accommodating vegans as well as non-vegans, but having a chef who knows how to make delicious plant-based fare is just one ingredient in the recipe. If we want these items to actually sell to more than just a minority of diners, we have to look at how they are marketed to the general public.

Why Separate Menus Act as a Barrier

We tend to think that a separate menu is a convenience, but in the world of social psychology, it’s a wall. When a restaurant hands out a “Vegan Menu,” it may make vegans feel special, but if a diner doesn’t identify as “vegan,” they won’t even look at that list—let alone ask for it.

This effectively removes the plant-based options from the consideration of 95% of customers. Isolation ensures that only the already converted ever see the options, which is the opposite of normalization.

I don’t want to live in an exclusive vegan club; I want people who don’t identify as “vegan” to eat plants and not animals. The more we make it seem like eating plant-based foods is exclusive to vegans, the more we are sabotaging the very thing we care about.

Integration is the Key to Normalization

The most effective thing a restaurant can do is stop segregating the plant-based options. Incorporating plant-based items directly into the main menu—placing the plant-based burger right next to the beef burger—ensures it is seen by 100% of the customers and removes the “otherness” of the dish.

If we want the items to sell, they need to be in the line of sight of every person opening the menu.

When the food is integrated, it just becomes part of the menu. Period. It sends the message that these dishes are for everyone, not just a subset of people.

(To be clear: the default should be that every dish is integrated and those free of animal products are clearly marked. If a restaurant wants to offer an additional vegan menu as a supplement, that’s fine—as long as it’s a supplement, not the only place those dishes live.)

But visibility is only half the battle. For these items to actually move, the marketing—what the dishes are called—has to be as attractive as the placement (and taste, of course).

The “Vegan” Deterrent

While I understand wanting to demystify the word “vegan,” the fact is, labeling a dish as “vegan” can actually lead to lower sales among non-vegans. Research shows that for many people, the word “vegan” triggers a “deprivation” mindset—they think about what is missing (meat, dairy, eggs) rather than what is actually there.

To the general public, “vegan” is often seen as a restrictive, “members-only” label. By using descriptions like “plant-based” in the fine print—or a small, unobtrusive symbol like a leaf or a “V”—we trust that the dish can stand on its own merits without triggering that psychological barrier that the word “vegan” can invoke.

It turns out that descriptors related to taste, texture, and enjoyment are what actually drive sales. When a menu uses words like “decadent,” “smoky,” “rich,” “creamy,” or “crispy,” it isn’t just describing the food—it’s selling the experience.

The name of a dish is the best chance a restaurant has to grab someone’s attention. Think about it: a customer is far more likely to choose “Zesty Chile-and-Citrus-Roasted Asparagus” over plain “Roasted Asparagus.” They’ll choose “Tangy Ginger Broccoli and Smoky Shiitake Mushrooms” long before they’ll order a side of “Broccoli and Mushrooms.”

Even titling a plant-based burger “Impossible Burger” or “Beyond Burger” is much more effective than calling it a “Vegan Burger” or “Veggie Burger.” If it’s not a commercial patty, the restaurant can call it something exciting like “Smoky Grilled Grain Burger” or “Mexican Bean Chipotle Burger” .

This is exactly what we should be encouraging restaurants to do: move toward a world where plant-based food is simply seen as the most delicious thing on the menu.

(More) Suggestions for Restaurants

Once plant-based items are on the menu and marketed correctly, restaurants can further increase sales by using a psychological tool social psychologists have understood for a long time: our ingrained desire to conform to societal standards. You can actually change a person’s behavior simply by highlighting that other people have already changed theirs.

It’s social peer pressure for good!

As I discuss in my book, The Joyful Vegan: How to Stay Vegan in a World That Wants You to Eat Meat, Dairy, and Eggs, a study led by researchers at Stanford University proved exactly how effective this is. They worked with a burger restaurant to add a simple, unobtrusive message to the menu: “Our Meatless Burgers Are on the Rise.” On the credit card machine, they added: “We’ve noticed customers are starting to choose more meatless dishes.”

These two small interventions resulted in a significant increase in the sales of meatless dishes. It works because when a behavior is presented as a rising societal norm, our brains are wired to want to join in.

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Finally, we should encourage restaurants to look at the “how” and the “what” of their plant-based offerings:

• Increase the artistry: Studies show that the way food is plated actually enhances the perceived flavor. If a dish looks like a masterpiece, it sells like one.

• Focus on familiar textures: Aside from plant-based burgers and nuggets, restaurants shouldn’t rely too heavily on seitan or tofu. For many non-vegans, these ingredients still carry negative associations. Using familiar, hearty plants—mushrooms, grains, beans, and roasted vegetables—lowers the barrier to entry.

These are small changes in tactics, but they could have a massive impact. By focusing on flavor and social norms instead of restrictive labels, we stop making plant-based food a novelty and start making it the main event.

So, have I convinced you? Let me know in the comments below!

Stay tuned for more on this topic. In subsequent articles, I’ll be sharing my thoughts (and the research) about:

• Whether “vegan” or “plant-based” labels on packaging are more effective at influencing what people actually buy

• How we identify ourselves and whether the words we use to describe our own identity inspire people to lean in or cause them to turn away.

• Whether restaurants should actually use “vegan” in their name, or if doing so inadvertently keeps the very people we want to reach from walking through the door.

You can read more about these and other related topics in The Joyful Vegan, in my Food for Thought podcast, and here on my Substack!

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 Optimizing…

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 today!

Thanks so much for reading. Please share this article with others, and leave a comment below. I’d love to hear your thoughts!

Leave a comment

P.S. We are slowly starting to release our all-inclusive vegan trips for 2027. Have you seen this incredible experience to Cambodia?

While Southern Italy is the land of sun-drenched tomatoes and olive oil, Northern Italy offers a completely different culinary landscape. Characterized by the dramatic peaks of the Dolomites, the mist of the Po Valley, and the sophisticated canals of Venice, the North is a region of rich history and hearty, “stick-to-your-bones” fare.

In this final installment of our Italian culinary tour, we head to the cooler climates of regions like Piedmont, Lombardy, and Veneto. We explore how the landscape—shaped by French, Germanic, and Celtic influences—created a cuisine centered around butter, cream, and grains like rice and corn.

But don’t let the prevalence of animal products fool you; Northern Italy is also the birthplace of some of the world’s most beloved plant-based staples. From the “king of rice” to the traditional art of handmade gnocchi and the vibrant pesto of Liguria, we uncover the vegan gems hidden within this elegant, mountainous terrain.

In this episode you will learn:

• The North-South Divide: Why the cooler climate and flat pasturelands led to a culture of butter and cream, while the south remained the land of olive oil.

• Risotto Perfection: The secrets of risotto alla Milanese and why carnaroli rice is considered the “caviar” of grains.

• The History of Polenta and Gnocchi: How these humble cucina povera (peasant food) dishes evolved from ancient Roman porridges and New World imports into modern delicacies.

• Pesto and Focaccia: A deep dive into Liguria’s most famous exports and why a mortar and pestle is still the superior way to handle basil.

• The Geography of Bread: The origins of ciabatta (the “slipper” bread) and the strict Italian rules about when—and when not—to eat bread with your meal.

• Regional Luxuries: The hunt for the elusive white truffle of Piedmont and the centuries-old tradition of producing authentic Aceto Balsamico Tradizionale in Modena.

• Holiday Traditions: The Catholic roots of “Carnevale” and the delicious fried treats like crostoli and zeppole that mark the season.

• A Toast to the North: A guide to regional wines, from the sparkling reds of Lambrusco to the “foggy” Nebbiolo grapes of Barolo and Barbaresco.

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

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 a lifelong student and lover of tea, I am thrilled to be further immersing myself in the ‘Way of Tea’ here in Japan. I’m currently back in the country hosting two groups, and as this is my fifth time leading tours here, I always make it a point to dive deeper into a new layer of the culture. This year, tea has been my focus.

I have so much to learn, but here are some ‘tea-keaways’ I want to share with you.

The Beauty of Imperfection

First of all, to understand the Japanese tea ceremony—or Chanoyu—is to understand the heart of Japan itself. While tea originally came over from China with Buddhist monks over a thousand years ago, it was here in Japan that it evolved from a simple medicinal drink into a spiritual practice.

The man who transformed it was Sen no Rikyū. In the 16th century, he took tea away from the decadent gold-plated displays of the elite and moved it toward a philosophy called Wabi-cha, which encapsulates the notion of embracing imperfection and finding beauty in simplicity.

You’ve most likely heard of Wabi-sabi—the popular philosophy of finding beauty in the imperfect. Wabi-cha was the actual “Way of Tea” Rikyū created to bring that philosophy to life.

• He was the one who decided that a cracked, hand-molded clay bowl was more “perfect” than a flawless piece of expensive porcelain.

• He is the reason bamboo whisks and earthy ceramics are used today, demonstrating that even in the most humble surroundings, one could find perfection.

• He found divinity in the “simple,” and in doing so, he shifted the entire Japanese aesthetic toward valuing the natural and the unrefined.

Ironically, it was this very devotion to simplicity that caused his downfall. His refusal to bow to the opulent, golden tastes of the ruling warlord, Toyotomi Hideyoshi, eventually led to his forced ritual suicide, or seppuku. Rikyū chose to die for his aesthetic rather than compromise it for a man who famously built a tea room made of solid gold.

Though that is a story for another time, you can understand it a little more if you’re interested in reading up on Rikyū, but I’d also recommend checking out a few movies about him. A few I’d recommend:

• Rikyu (1989) – This one is a classic and really focuses on that clash between the artist and the politician.

• Death of a Tea Master (1989) – Released the same year, this one focuses more on his final days.

• Ask This of Rikyu (2013) – A more modern take that focuses on the objects and the “heart” of his tea.

The 7 Rules of Tea

There is so much to say about what Rikyū did to change tea, but let’s talk about one of the most enduring things he left us: The 7 Rules of Tea (Rikyū Shichi Soku).

Legend says that when a student asked Rikyū to reveal the deep secrets of the ceremony, the Master simply gave him these seven instructions. The student was unimpressed, complaining that they were far too basic and that anyone could follow them. Rikyū famously replied that if the student could actually live by these seven rules without fail, Rikyū would happily become his student!

Of course, these were meant for the tea room, but they can be applied beautifully to life:

1. Make a satisfying bowl of tea

This is the most fundamental rule, representing the core philosophy of the ceremony. It means the host's primary goal is to prepare tea with devotion and sincerity, ensuring the guest finds true satisfaction in both the taste and the experience. Of course, in life, it’s a reminder to do things with intention; whether you’re making a meal or making a phone call, do it in a way that truly nourishes the other person.

2. Lay the charcoal so the water boils efficiently

Focus on the essentials. We often overcomplicate our lives with unnecessary fluff and performance. This rule teaches us to be practical and purposeful—do what is necessary for the result you want, and let go of the rest. It reminds me of something Marcus Aurelius wrote in Meditations: “Ask yourself at every moment, ‘Is this necessary?’”

3. Provide a sense of coolness in summer and warmth in winter

This is the heart of hospitality. It’s about being sensitive to the needs of others before they even have to ask. It’s a call to be empathetic and to adjust our presence to bring comfort to those around us.

4. Arrange the flowers as though they were in the field

I always assumed the flowers in a tea ceremony were Ikebana (the famous Japanese art of flower arrangement), but on this trip, I learned they are actually Chabana. While Ikebana is complex and formal, Chabana is its simpler, "wilder" cousin. The goal is to respect the natural essence of the flower, making it look as if it’s still growing in the wild. It’s a beautiful lesson in authenticity—letting ourselves and others shine in our natural state rather than a manicured one.

5. Be ready ahead of time

In the tea room, this means having every detail prepared so the host is never flustered. As someone who hosts a lot, this rule resonates with me, as I always prefer to have everything ready before guests arrive, but I also put a lot of pressure on myself to have everything perfect. This rule is about preparation but also about creating space between the act of preparing and the act of greeting. Punctuality is respect, but it’s also about inner peace. By being truly "ready," we create the mental space to be fully present for the people we are with, rather than just catching our breath as they walk through the door.

6. Be prepared for rain even if it is not raining

In a tea ceremony, this means having everything ready for any sudden change in conditions so the guest's experience remains seamless. It isn’t about being a pessimist; it’s about having the inner fortitude and flexibility to stay calm when the “weather” changes. Life is unpredictable, but if you have your "umbrella" ready, a sudden downpour is just part of the scenery, not a disaster. It allows you to remain steady and present, no matter what happens.

7. Act with utmost consideration toward your guests

At the end of the day, everything in the tea room—and in life—is about connection, the foundation of my work. Rikyū taught the concept of Ichigo Ichie, which translates to "one time, one meeting." It’s the idea that this specific moment, with these specific people, will never happen exactly the same way again. When we realize that every encounter is a once-in-a-lifetime event, every interaction becomes an opportunity to show genuine kindness and presence.

It’s been so rewarding to spend this time in Kyoto learning and understanding more, and I’m so glad to be able to bring these pieces of the journey back to you. Something that drew me to tea many years ago was not just the drink itself but about how the act of serving, hosting, drinking, and sharing mirrors life and our relationships with one another.

I hope you enjoyed these "tea-keaways" as much as I enjoyed discovering them. Below is a little video from one of our experiences, but I have much more to share!

Self-Care Beyond Tea

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.

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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.

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Our culinary tour of Italy continues in Tuscany, a region whose cypress-lined landscapes and medieval hill towns define the quintessential Italian dream. This episode focuses on a cuisine where the philosophy of cucina povera meets world-class agricultural products, creating a table that is naturally plant-forward and elegantly simple.

In this installment of our Italian series, we dive into why Tuscans are known as “bean eaters” and how their famous unsalted bread serves as the perfect canvas for the region’s pungent, peppery olive oil. From ancient Etruscan roots to the birthplace of the biscotto, we discover how Tuscany transforms humble ingredients like white beans, kale, and chestnuts into mouthwatering masterpieces.

What This Episode Covers:

• We dive into why Tuscans are affectionately called “bean eaters” and explore the many varieties of white beans

• I discuss the unique characteristics of Tuscan olive oil

• We explore the curious history of Tuscany’s unsalted bread (pane sciocco) and how it led to the creation of classic “recycled” dishes like Panzanella and Ribollita.

• This episode highlights the difference between crostini and bruschetta, including a warning about which traditional toppings to avoid.

• I introduce the ancient pasta testaroli and the thick, hand-rolled pici noodles that are a staple of Sienese cuisine.

• We look at the versatility of chickpea flour in traditional street foods like torta di ceci and farinata.

• I share the fascinating history of biscotti, which were originally created as a rock-hard, long-shelf-life ration for Roman Legions.

• We wrap up with a look at chestnut-based desserts and savory dishes, from chestnut gnocchi to the raisin-and-pine-nut-studded castagnaccio.

🎧 Listen to the full episode of Food for Thought to discover the soul of Tuscan cooking and get inspired for your own plant-based Italian feast.

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

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.
  
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• Nama Juicer
  
  My favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.
  
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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.

Why I Decided to Host This Trip

Before I get to the details of this premier trip (that now has only 5 rooms left), I have to tell you I’ve been wanting to visit Cambodia for years, but as we were assessing our 2027 schedule, I wasn’t sure we’d be able to fit this one in, BUT the amazing and unique accommodations at the end of this already-incredible trip is what convinced me to make it work!

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 more than 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.

We have returned from Japan, where we hosted 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:

• Sushi Doesn’t Mean Fish: The Plant-Based Roots of Japanese Cuisine

• 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

If you’ve been thinking about a trip to Japan (and who isn’t these days?), I wanted to share with you some tips and tricks for navigating Japan as a vegan (or vegetarian). In today’s article, we’ll cover:

• Why modifications aren’t a typical ask in a Japanese restaurant

• How to navigate the “invisible” fish stock found in almost everything

• The best apps and resources for finding vetted vegan spots

• What to order at sushi counters, izakayas, noodle shops, and convenience stores

• My personal, tried-and-true recommendations across Tokyo, Kyoto, Hiroshima, and Osaka

Let’s get started!

The Vegan Challenge in Japan

For decades, I have been reframing what it means to live (and eat) as a joyful vegan in a non-vegan world. One of the things I have talked about for years is the fact that “vegan” is not a separate food group. We are talking about fruits, vegetables, nuts, seeds, mushrooms, grains, legumes, herbs, and spices.

There aren’t “regular” bananas and “vegan” bananas. There are just bananas, and you know they’re suitable for vegans, because they’re a fruit.

So, when people ask me how I travel or eat out as a vegan, my answer is simple: I don’t consume a handful of things—animal-based flesh, fluids, or ferments—but I do eat a massive variety of others; hundreds, in fact. Those ‘other’ things are easy to find wherever we go. They’re called plants.

I firmly stand by the fact that the foundation of most global cuisines is plant-based. Animal meat did not become an everyday staple in the human diet until the last century.

That goes for Japan, as well, as illustrated in Sushi Doesn’t Mean Fish: The Plant-Based Roots of Japanese Cuisine. BUT, and this is a big BUT, even with those deep roots, there are specific cultural hurdles you have to navigate when you visit Japan as a traveling vegan.

The Cultural Reality of the Japanese Kitchen

To navigate Japan successfully, you have to understand a few fundamental cultural aspects of how they approach food. Unlike in the West, where “having it your way” is the norm, Japan operates on a different set of rules:

1. The Menu is Not a Suggestion: Generally speaking, Japanese restaurants do not offer modifications. The concept of “substituting” or “removing” ingredients is — similar to Italy — not part of the dining culture. What you see on the menu is exactly what will be served, so arriving with the expectation that a chef can "veganize" a standard dish on the fly isn’t how Japan operates.

2. Respect for the Chef’s Authority: There is a deep cultural understanding that the chef is the expert. When a customer asks for changes, the implication is that the chef doesn’t know what they are doing. In a culture that prizes politeness and mastery, making these requests can be seen as disrespectful.

3. The Ubiquity of Fish-Based Dashi: But the biggest hurdle of all is dashi, which is a savory stock; it’s the base for almost every sauce, soup, and seasoning. While dashi can be made from kelp (kombu), it is most commonly made with katsuobushi (dried bonito fish flakes). Because this stock is so foundational, it is often "invisible" to the person serving you. A server may genuinely believe a dish is plant-based (vegan/vegetarian) because there is no visible piece of fish, completely overlooking the fish-based stock.

As I’ve already indicated, you cannot simply show up at a restaurant and ask to have your dashi made with kombu instead of bonito flakes. What’s more, the language barrier can add to the confusion—especially in places where English menus are scarce.

So, what’s a traveling vegan to do in a culture that doesn’t typically accommodate menu changes? You have to know in advance if a restaurant is truly vegetarian- or vegan-friendly.

Fortunately, that is no longer impossible. Vegetarianism and veganism are on the rise in Japan, particularly in major cities like Tokyo, Kyoto, and Osaka. There is a new wave of chefs and entrepreneurs who are reclaiming plant-based traditions and creating modern, 100% vegan versions of the classics.

To navigate this landscape, you just need the right toolkit, and you’ve come to the right place. These are the specific tools we use to find abundance all over Japan and ensure every meal is truly plant-based. Let’s start with a few digital resources for finding vegan-specific or vegan-friendly eateries.

Resources for Finding Vegan-Friendly Restaurants

1. HappyCow: This remains the gold standard for navigating Japan. In major cities like Tokyo, Osaka, and Kyoto, it is indispensable for locating dedicated vegan restaurants or shops that explicitly understand—and offer—kombu-based dashi.

2. Google Maps: Surprisingly, this is often more up-to-date than any travel guide. Search for “vegan [city name]” and look at recent photo reviews of the menus. Many users will post photos of “Vegan Option” labels that aren’t listed on official websites.

3. Vegan and Plant-Based Stickers: Keep an eye out for "Vegan" or "Plant-Based" stickers in restaurant windows and on convenience store shelves like Lawson and FamilyMart. Thanks to the work of local advocates, these labels are a growing development in Japan and a reliable indicator that the establishment truly understands the requirements of a plant-based diet.

4. Shojin Ryori (Temple Cuisine): For a traditional plant-based experience, look for Shojin Ryori. Developed by Zen Buddhist monks 800 years ago, these multi-course meals are entirely plant-based by design, focusing on the masterful preparation of tofu, seaweed, and seasonal mountain vegetables.

5. Google Translate App: This is a lifesaver in convenience stores and rural areas. Use the camera scan feature to translate ingredient lists and menus instantly.

6. Instagram & YouTube: These platforms are great for the most current finds. Social media is where vegan foodies and influencers are constantly documenting the newest plant-based arrivals in major cities.

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Typical (But Not Always) Vegan Options

For a high-level overview of dishes that are traditionally and typically plant-based and thus suitable for vegans, revisit my article, Sushi Doesn’t Mean Fish. However, there is a major distinction to be made: it is often much easier to enjoy these foods in Japanese restaurants outside of Japan.

In the United States, for example, you can usually ask for modifications—swapping a fish-based broth for a vegan one or removing a specific ingredient. In Japan, as I’ve already established, that is simply not how the dining culture functions.

This is precisely why navigating Japan as a vegan can get complicated (and is exactly why we run our all-inclusive trips to Japan each year). Navigating these nuances on your own is tricky, and we believe you should be able to experience the abundance of this culture without worrying if you’re going to lose your veganity. Below is a general guide to what is typically plant-based, but unless you are in a vegetarian/vegan restaurant, you still have to ask about the dashi.

At the Sushi Counter

In any standard sushi-ya, you can find a wealth of naturally vegan options. Look for:

• Miso Soup: A staple served at nearly every sushi counter, this soup is made from fermented soybean paste. However, it is frequently made with a katsuobushi dashi, so you must confirm it was prepared with a mushroom or seaweed-based broth instead of the standard fish base.

• Kappa Maki (Cucumber) and Avocado Rolls: These are the most consistently plant-based options, as they rely on fresh, plant-based ingredients.

• Shinko Maki / Takuan (Pickled Radish): While usually vinegar-cured, some traditional methods use a touch of bonito for depth. Ask first.

• Ume-Shiso Maki: A combination of tart pickled plum and aromatic shiso leaf. This is almost always animal-product free.

• Inari: These fried tofu pouches are a staple and inherently plant-based, but in non-vegan shops, they are almost always simmered in a bonito-based liquid. Ask first.

In Izakayas (Japanese Pubs)

Izakayas are the heart of Japanese social dining and offer a variety of "tapas-style" plates that center on vegetables.

• Edamame: Simply boiled and salted soybeans. These are naturally animal-product free and a reliable staple.

• Vegetable Tempura: While the ingredients may be plant-based (root vegetables like pumpkin, lotus root, sweet potato), tempura batter often contains chicken’s eggs, and the dipping sauce is almost universally made with fish-based dashi. Ask about the batter, and request salt (shio) for dipping instead of the sauce.

• Agedashi Tofu: Deep-fried silken tofu in a savory broth. The broth (tsuyu) is almost universally bonito-based in standard shops. Ask first.

• Nasu Dengaku: Miso-glazed eggplant. While the glaze is typically plant-based, some kitchens thin the miso with dashi, so a quick check is recommended.

• Kinpira Gobo: A savory stir-fry of burdock and carrots. Typically plant-based, though some versions use a splash of fish stock for umami.

• Tsukemono: Assorted pickled vegetables like daikon and cucumber. While these are the definition of plant-based abundance, some regional varieties use fish-based ferments, so it’s worth a brief inquiry.

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At Noodle Shops

Noodles are the backbone of Japanese comfort food, but they are also where fish-based dashi is most foundational to the broths and sauces. Below are the common varieties you’ll encounter; I’ve also included a list of specific, vetted restaurants further down that are entirely vegan-friendly.

• Udon: These thick wheat noodles are generally served two ways: as a stir-fried dish (yaki udon) or in a broth. Unfortunately, both often contain katsuobushi dashi (made with bonito flakes). Even if you order a vegetable yaki udon or udon in soup, it is likely not plant-based unless the shop specifically uses a plant-based dashi. Inquire first.

• Soba: Made from buckwheat, soba is a Japanese favorite that can be eaten cold with a dipping sauce, as a salad, or in a hot broth. Even though the noodles themselves are typically made with plants only, the dipping sauce and hot broths are commonly made with katsuobushi dashi. Ask first.

• Ramen: Traditional ramen is built on a long-simmered animal-based stock, and even “vegetable” ramen in a standard shop often uses a meat base. Because you cannot simply “modify” the broth at a traditional counter, you must target shops that have built a plant-based bowl from the ground up. (See below.)

Street Foods and Snacks

You’ll find an array of street vendors and local food markets lining the entrances to major shrines and temples, and some of them may be appropriate for vegans. While these staples are largely plant-based, keep an eye out for hidden seasonings.

• Daifuku: Soft mochi stuffed with sweet red bean paste (anko). Typically animal-product free.

• Ichigo Daifuku: A whole strawberry and red bean paste wrapped in mochi. (MY FAVORITE!) Watch for versions containing whipped cream.

• Yatsuhashi: A famous Kyoto specialty made of soft, folded triangles of cinnamon mochi wrapped around sweet bean paste. Most traditional versions are naturally vegan, but check the labels on modern flavors for dairy.

• Warabi Mochi: Jelly-like starch cubes dusted with roasted soybean flour (kinako). Naturally plant-based.

• Dango: A traditional Japanese sweet, chewy dumpling made from rice flour and often served on skewers. They are a popular snack typically enjoyed with toppings like sweet red bean paste (anko), green tea (cha dango), or a sweet-savory soy sauce glaze (and are thus multi-colored.)

• Daigaku Imo: Deep-fried sweet potatoes with a hard, glassy sugar glaze. Sooo good! This is a popular, naturally plant-based street food. Some recipes may use dairy butter or honey, so check first.

• Grilled Corn: Fresh corn on the cob brushed with soy sauce and grilled. Confirm they are not using dairy-baed butter, which is common at modern stalls.

In Convenience Stores (Konbini) and Supermarkets

Japan’s convenience stores—famously clean, efficient, and everywhere—can be surprisingly helpful for vegan travelers. Chains like 7-Eleven, FamilyMart, and Lawson (especially Natural Lawson) carry a growing selection of plant-based items. (Use your translation app on your phone to check ingredients.)

• Onigiri (Rice Balls): Grab these filled with umeboshi (pickled plum) or seaweed, both of which are typically plant-based. Avoid varieties with tuna, salmon, or mayonnaise.

• Quick Snacks: Edamame, plain salads with sesame dressing, and fruit cups are reliable and refreshing options. At Natural Lawson, you can often find soy-based meat alternatives, plant-based protein bars, and almond or soy milk drinks.

• In Supermarkets: Stock up on tofu, natto (fermented soybeans), fresh vegetables, and ready-to-eat rice packs. You can also find instant miso soup, but you must check for fish-free dashi.

• Inari Sushi: Fried tofu pouches simmered in a sweet soy liquid and stuffed with vinegared rice. These are affordable, filling, and widely available.

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Recommended Restaurants in Japan

While you should always check apps like HappyCow for the most up-to-date details on vegan restaurants these are the specific spots I highly recommend—vetted either through my own frequent visits or by trusted sources within the vegan community.

Okonomiyaki (Savory Pancakes)

Okonomiyaki is notoriously difficult to find vegan because the batter usually requires egg and fish dashi. These spots have created dedicated vegan versions:

• Tokyo

  • Sakura-tei. This is a funky, art-filled spot where they have a clearly marked vegan okonomiyaki on the menu, which you cook it yourself on the teppan grill at your table.

• Kyoto

  • Gion Tanto. Located in the heart of the Gion district, they offer a delicious “Soy Meat Okonomiyaki” and vegan negiyaki (green onion pancake) with a dedicated vegan sauce.

• Hiroshima

  • Jirokichi (Jiro’s Kitchen). We have been here personally several times and highly recommend it! Beside okonomiyaki, they also have other fantastic plant-based dishes such as grilled seasonal vegetables.

  • Nagataya. A famous spot for Hiroshima-style (noodle) okonomiyaki. They have a separate vegan menu and use a special animal-free sauce that tastes just as rich as the original.

  • Roku. Another fantastic option in the city that offers a dedicated vegan okonomiyaki with all the traditional flavors.

• Osaka

  • Aju. A small, cozy vegan izakaya serving plant-based versions of staples like okonomiyaki and yakitori. It is a one-person operation, so be prepared for a wait; the owner often limits service to four customers at a time to ensure every dish is perfect. He is also a massive cat lover—you'll find cat-related items for sale all over the shop!

  • OKO Okonomiyaki Bar. A legendary, friendly spot in Shinsaibashi. While they serve various diets, they have an extensive and famous vegan menu including okonomiyaki, gyoza, and yakisoba.

  • Osaka: OKO Takoyaki. Located in Shinsaibashi, this is a fully vegan spot specializing in takoyaki (savory “octopus” balls, made here with okara) and kushikatsu (deep-fried skewers).

Pro-Tip from the Hip: The dark, sweet okonomiyaki sauce is almost always vegan, but the creamy white mayonnaise is traditionally made with chicken’s eggs. At these vetted vegan-friendly shops, they will typically offer a vegan mayonnaise—just be sure to confirm it’s the plant-based version before you drizzle it on.

Ramen

Because you cannot “modify” a traditional meat-based ramen broth, you have to go to shops that have built a vegan bowl from scratch.

• Tokyo

  • Kyushu Jangara. My absolutely favorite ramen in the world! A popular local chain specializing in Tonkotsu-style ramen that has become a hero for the vegan community. Most of their locations offer dedicated vegan ramen, but they also have a fully plant-based flagship in Harajuku.

  • Vegan Bistro Jangara. Located on the 2nd floor (right above their standard Harajuku shop), the entire menu here is plant-based. Beyond their famous ramen, they serve fantastic izakaya-style dishes like vegan gyoza, karaage, and even “sizzling” soy meat plates.

  • T’s TanTan (Tokyo Station & Ueno Station). This is 100% vegan and famous for its rich, creamy sesame-based tantanmen. It’s a staple for any vegan traveler.

  • Jikasei Mensho. Located in the Shibuya Parco shopping center, this modern shop has four dedicated vegan options, including a spicy vegan miso and vegan dandan noodles.

• Kyoto

  • Kyoto Engine Ramen: A local favorite that offers a fantastic vegan ramen we go to every time we’re there (sometimes several times). Be prepared for long waits, as this spot is incredibly popular—your best bet is to get there right when they open.

  • Uno Yukiko (Gion Soy Milk Ramen): This is the ultimate stop for creamy comfort. Created by a “Soy Milk Patissier,” this 100% vegan and gluten-free shop serves rich, elegant bowls in the heart of Gion. Their Dandan noodles and soy milk-based broths are so clean and flavorful you’ll want to drink every last drop.

  • Vegan Ramen UZU. This isn't just a meal; it's an experience. Their Kyoto branch has a larger menu, but the Tokyo location at teamLab Planets is iconic. Pro-Tip from the Hip: Book ahead of time; it’s small and fills up fast.

International Cuisine

While having the full Japanese experience is what we prioritize for our trips, if you’re on your own looking for familiar sustenance, don’t overlook the international dining scene. Japan—especially cities like Tokyo and Osaka—is obsessed with global cuisines, and these restaurants can often be a “safe harbor” for vegans because their base ingredients are naturally plant-based.

• Italian: Italian food is incredibly popular in Japan.

  • What to look for: Focus on Marinara pizzas (which are traditionally and naturally free of dairy cheese) or pasta with tomato or garlic and oil bases, such as Aglio e Olio.

• Indian: This is one of the most reliable options for vegans in Japan. Like anywhere, just ask them to leave out the ghee (clarified butter) when preparing your dish.

  • What to look for: Look for Dal (lentil stew), Chana Masala (chickpeas), or vegetable curries.

• Chinese: You will find Chinese restaurants everywhere, but similar to Japanese cooking, Chinese cuisine often uses chicken or pork stock as a base for stir-fry sauces. Just ask.

  • What to look for: Mapo Tofu (request it without minced meat), stir-fried seasonal greens, and vegetable gyoza.

In subsequent articles, we’ll tackle other aspects of Japanese cuisine and culture, including those listed below. Be sure to upgrade to enjoy all of these articles and support the work that goes into creating these resources.

• The Many Faces of the Ancient Soybean

• The Regional Art of Okonomiyaki

• Traditional Japanese Sweets

• From Matcha to Malt: A Drinker’s Guide

• Japanese Street Food: The Yatai Tradition

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.

Complement Your Sustenance

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

Our culinary tour of Italy continues as we head into Central Italy, a region defined by rolling hills, ancient forests, and a deep agricultural heritage. Comprising Tuscany, Umbria, Lazio, Abruzzo, and Le Marche, this area moves away from the tomato-heavy south toward a rustic palette of beans, grains, and earthy foraged treasures.

What This Episode Covers:

• We explore the temperate climate and topography of regions like Tuscany and Umbria that allow for specialty crops like farro, saffron, and Lacinato kale.

• I explain the true origins of “cacciatore” (hunter-style) cooking and how foraged forest mushrooms and wild herbs define the authentic dish.

• We discuss the fascinating history of saffron in Abruzzo and why it remains one of the most prized spices in the world.

• This episode highlights the significant influence of Roman Jewish cuisine.

• I break down the specific pasta shapes of the region.

• We look at the differences in Italian bread traditions, from the saltless loaves of Tuscany to the “little horn” cornetti of the central breakfast bar.

• I share tips for finding high-quality black truffles and truffle oils while avoiding synthetic flavorings.

• We wrap up with a look at the “bean eaters” of Tuscany and the hearty, grain-based soups that define the central Italian table.

🎧 Listen to the full episode of Food for Thought to continue your culinary tour of Italy and learn how to navigate these regional menus with compassion and joy.

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

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.

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.

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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.

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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.

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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.

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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!)

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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.

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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.

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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.

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.)

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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 Tokyo

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.

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

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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.

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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.

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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!

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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!

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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.

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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.

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