Tag Eat

What’s on this year’s menu? Plenty of plants. Eco-conscious eating is in. And to no surprise, this wellness habit is having more than a moment. It’s a movement—weathering the test of time. For all the best reasons, plant-based eating continues to command center stage. And 2024 is no exception. With that in mind, it’s time to discover (and savor!) a variety of delicious plant-based foods. From nutrient-dense powerhouses to culinary innovations, consider this your one-and-only veggie guide. Meatless dining never tasted so good.

Featured image by Suruchi Avasthi.

A Plant-Forward Future

At the end of December, we shared our 2024 wellness forecast. And if one thing’s for certain, it’s this: trending food predictions are plant-forward. In fact, the Mediterranean diet holds the No. 1 Best Diet Overall—a lifestyle that champions fruits, veggies, whole grains, beans, nuts, legumes, herbs, and spices. (Ahem, plants!) Sustainable, plant-based cooking is the future. Speaking of, as longevity goals increase, produce-forward diets will follow suit. This shift is twofold. It recognizes the importance of ethical food choices and the nutritional density of plants. A compassionate approach to nourishment is here to stay.

Is veganism worth the hype?

IYKYK—the landscape of nutrition is vast. Unfortunately, it’s filled with misinformation and inaccurate health claims. So if you’re confused about what to put on your plate, you’re not alone. Ultimately, the goal is to take the stress out of eating. Food is joy, after all!

The aim is to cultivate a feel-good, gut-friendly, and balanced approach to food. For some, that means prioritizing a vegan diet. With its health benefits and positive impact on the environment, veganism is soaring. And while this lifestyle isn’t for everyone, there’s no doubt that plants are paramount.

Can you get all the nutrients you need on a plant-based diet?

Yes! Adopting a plant-based or vegan diet can provide all the essential nutrients required for optimal health. That said, it often necessitates careful planning and a mindful approach. Plant-based diets— rich in colorful produce, nuts, legumes, etc.—provide everything from ample protein to energizing carbs and immune-supporting antioxidants. However, certain nutrients (those abundantly found in animal products), may require special attention. Think: vitamin B12. Fortunately, that’s where fortified foods and supplements shine. With intentionality in mind, a diverse, plant-based diet can easily provide all necessary nutrients.

Consider consulting with a healthcare professional or registered dietitian to design a balanced, plant-based diet to meet your nutritional requirements.

More Protein, Less Meat

Across the board, we’re becoming savvier grocery shoppers—particularly when it comes to protein. Hooray! We’re inching further away from the disguises of a faux burger (with a laundry list of ingredients) and moving toward simple, non-meat protein sources. And this Whole Food Markets’ 2024 Trend Report proves it. As the year unfolds, we’ll be stocking up on protein sources made from whole foods (edamame, beans, walnuts, mushrooms, seeds, buckwheat, sprouted grains, etc.) to meet our muscle-building goals. Sayonara, complex meat alternatives.

Vegan Seafood is Making Waves

Carrots as lox? Trumpet mushrooms as scallops? Root veggies (konjac) in sushi rolls and poke bowls? You betcha. What started as a subtle dip in the plant-based seafood pond is becoming a head-first submergence. In response to the tinned fish trend, vegan food brands are making their own versions of salty, seafood-esque snacks. We’re jazzed about Mind Blown’s new sea scallops, Seed to Surf’s tinned snow crab, and Konscious sushi rolls. And if you’re ready for watermelon nigiri, book a table at everyone’s favorite plant-based restaurant, Planta.

Fuel Your Gut with Plants

We’ve only explored the tip of the gut health iceberg, but there’s no denying its influence. It’s no secret that a diverse gut microbiome has benefits beyond digestive health. Think: cognitive function, hormones, mood, sleep quality, and more. With digestion a priority, pre- and probiotics will be rising stars in 2024. And where can you get them? Plants. From kimchi and sauerkraut to tempeh, miso, and pickled veggies, probiotics are a dime a dozen. Fiber-rich prebiotics (food for probiotics) are even more accessible—bananas, blueberries, spinach, onions, artichokes, and oatmeal. Plant-based eating does the gut good.

Quiet Luxury: Food Edition

The “quiet luxury” trend has its hands in the fashion industry, but it’s only a matter of time before the food world gets a bite. What will this look like? Consumers will splurge on the little things: high-quality olives, locally made vegan cheeses, and unique items to help elevate the everyday—like chili-forward spices. Below are elevated plant-based foods you don’t want to miss in 2024.

Climax Foods Cheese

Vegan brie, feta, chèvre, and blue cheeses, anyone? If you’re new to Climax Foods, thank us later. This brand is using science to mimic animal-based ingredients like casein (which gives cheese its stretchiness). You can already find these cheeses at several restaurants—including three Michelin–star Atelier Crenn—but you’ll soon be able to shop them at specialty retailers.

Seeductive Foods Cheese

More plant-based cheese, please. Seeductive Foods’ hemp- and pumpkin seed–based cheeses are packed with heart-healthy omega-3s and vegan protein. Plus, they’re fermented to give them a gut-healthy tang. Uplevel your charcuterie board with a bundle of non-dairy cheese.

Mellody Vegan Honey

As sweet and thick as the real stuff, Mellody’s vegan honey is the world’s first plant-based honey. And trust us, it doesn’t disappoint. From cooking to baking to mocktail-ing, this sweetener is worth the hype.

Outstanding Stuffins

Crunchy snacks are pantry staples. The newest to our shelves? Outstanding Stuffins. Available in three flavors—Chedda, Nacho Cheese, and Pizza Partay—all of them are deliciously dairy-free. Kiss the munchies goodbye with these crowd-pleasing bites.

S’NOODS Spicy Miso Ramen

Another snack we can’t stop raving about? S’NOODS spicy miso ramen. This vegan, gluten-free, and flavor-packed snack is great for grabbing on the go. If you’re craving instant ramen, this will (totally) satisfy.

Shroomeats

Move over, faux meat patties. Shroomeats mushroom-based meats are packed with flavor and texture and have only six simple ingredients. Serve ’em up with your favorite burger buns and condiments.

Zeroe Vegan Caviar

The pièce de résistance of silent luxury? Caviar. If you didn’t think plant-based caviar existed, think again. Zeroe makes a vegan version from responsibly sourced seaweed—and it’s pure culinary bliss.

Welcoming a New Kind of Plant-Based Lifestyle

As we step into 2024, the era of plant-based foods is looking more promising than ever. Sustainable (and delicious!) meat alternatives are at our fingertips. Best of all, they’re appealing to a broader audience of eaters: those seeking healthier, environmentally conscious choices. From simple dairy substitutes to flavorful plant-based snacks, the year ahead promises a culinary adventure. Together, let’s make plants a priority.

If you’re lucky enough to travel to Tokyo at some point, it’s likely that you’ll leave with a different feeling than you’d expect. Little did I know the largest metro city in the world would teach me to slow down, savor the moment, and live with less. I boarded the plane home with a deep reverence for the Japanese culture and way of life. Their ability to balance tradition and modernity, a respect for and a wish to live in harmony with nature, and an emphasis on politeness and moderation. Any time I’ve had the chance to travel to one of the world’s major cities like New York City or Paris, I’ve witnessed the hustle and living life at full throttle. I found that I returned to Austin with a distinct sense of peace and rejuvenation.

Tokyo Travel Guide: 3 Days to Savor and Explore

Despite being the most densely populated city in the world, Tokyo marches to the beat of its own drum. (When you see pork cutlets paired with a yogurt parfait, you’ll know what I mean.) In terms of technology, transportation, and trends, Japan feels leaps and bounds ahead of the rest of the world.

Little did I know the largest metro city in the world would teach me to slow down, savor the moment, and live with less.

I left knowing I’d barely scratched the surface of this massive city. It’s hard to do Tokyo justice in a single travel guide, but ahead, I’m sharing the sights, eats, and activities we enjoyed plus recommendations from trusted friends that we are saving for next time.

Tips for Visiting Tokyo for the First Time

As beginners, we were surprised to find that Tokyo was fairly easy to navigate. While very few people outside the hotel spoke English, many of the signs and menus had English translations. The neighborhoods are also easy to remember because they all have their own distinct ethos.

Here are a few tips for success if you’re headed to Tokyo for the first time.

1. Download Google Translate. While there was plenty of English signage and we were able to navigate the city fairly easily, Google Translate came in handy when we outside the hotel. Especially the ability to upload photos of menus, signs, etc.
2. Bring cash for cabs, restaurants, etc. Credit cards are not accepted in a lot of places. It can be difficult to find ATMs, but most 7-Elevens and CitiBanks have them.
3. Avoid eating and drinking on the go. It’s considered impolite to consume food or drinks while walking the streets. Plus, there are no trashcans on the streets so you’ll need to hold onto any trash.
4. Leave time in your itinerary to wander. We stumbled across our favorite spots when we had time to just explore and discover. Pick a cool neighborhood to check out and see where the wind takes you.
5. Tipping is not customary in Japan. Some restaurants will include a service charge on the bill.
6. The taxi door will close automatically when you get out. You do not need to shut the door yourself. I had a hard time breaking this habit.

When to Visit Tokyo

1. Spring (March to May). This is the most popular time to visit Tokyo when the cherry blossoms are in bloom and the weather is mild and sunny.
2. Summer (June to August). Summer is hot and humid in Tokyo, but if you’re not afraid of the heat this is a great time to enjoy the city outside the busy season.
3. Fall (September to November). While September is still pretty hot and humid, the weather begins to dip at the end of the month and the leaves will begin to turn.
4. Winter (December to February). Winter in Tokyo can be cold, but I would love to go back to soak up the holiday season and hit up a nearby ski mountain.

Getting to Tokyo

Tokyo has two major airports: Narita International Airport (NRT) and Haneda Airport (HND). While Narita is the main international airport in the city, Haneda is closer to the city center. Both airports are well-connected to downtown Tokyo by train, bus, and taxi.

Coming from Austin, we decided to fly in and out of LAX, and then fly directly to Tokyo. Once we got to LA, we took the direct overnight flight to Haneda. Our flight took off at 12:50 am PST (which was almost 3 in the morning Austin time), but our best bet was to stay up until we could pass out on the plane. This was difficult but worth it because once we landed, it was easier to adjust to the time zone.

Where to Stay: Best Tokyo Hotels

Just like any major city, there is no shortage of amazing hotels in Tokyo. Depending on your budget and preferences, you may want to start by figuring out what neighborhood you want to be your home base and research hotels around there. If you’re looking for a more luxurious experience, consider staying in the Ginza or Shinjuku districts. If you’re looking for something on the more hipster/trendy side, the Shibuya and Asakusa districts have great hotel options.

Peninsula Hotel Tokyo

Centrally located and only a five-minute taxi ride from the Tokyo Central Train Station, the Peninsula Hotel was the ideal home base for our stay. The staff was incredibly warm and friendly, and the 23-story hotel boasts incredible views of Ginza and the imperial palace. The rooms are decorated in a mix of traditional Japanese and modern styles mirroring the old-meets-new vibe of Tokyo itself.

Highlights of our stay included the expansive indoor swimming pool, fitness center, and luxurious spa, and the daily breakfast is a can’t-miss. We were grateful to spend our first trip to the city at such an iconic Tokyo institution.

Trunk Hotel

This hotel came highly recommended by so many friends, and when we stopped by for a coffee we could see why. The lobby is trendy and buzzing with people working and hanging out. It’s located conveniently in Shibuya so you’re steps away from some of the most amazing restaurants and shopping in all of Tokyo.

Aman Hotel Tokyo

If you’re able to splurge, this hotel was quite impressive. Friends of ours who had stayed there said it was an over-the-top experience. We stopped by for afternoon tea and were blown away by the sleek, modern interiors and incredible service. It’s located in the Otemachi district and near all major metro lines.

Where to Eat in Tokyo

Tokyo is a foodie’s paradise, and it’s tough to narrow down the restaurant options when you have hundreds of thousands of world-class restaurants to choose from. Definitely try to plan ahead and make reservations when you can, because a lot of the best restaurants are small and can only accommodate a few tables. If you have access to a hotel concierge, they’re a great resource for recommending spots and helping navigate reservations.

Restaurants

Seirinkan and Savoy. Didn’t expect to find the best pizza of your life in Japan? Neither did we. These two pizza restaurants are world-renowned and for good reason.

Eatrip. This place can be tricky to find but serves fresh farm-to-table dishes in an inventive way. The menu changes regularly based on what’s in season.

Ol by Oslo Brewing Company. When you’ve had enough Japanese food and your taco cravings hit, this tiny brewery in the heart of Shibuya has an incredible taco truck outside that even we Austinites were impressed with. Plus, the beers on draft are refreshing after a day of walking around in the sun.

Narukiyo. If you’re looking for fun, hilarious vibes, and great Japanese food, this is your spot. There is no menu at this restaurant and the food is served Omakase style, so they’ll keep bringing it out until you tell them you’re done. The best thing we ate was the grilled Wagyu beef.

Yakumo Saryo. When we asked a friend who’s traveled to Tokyo many times what her favorite restaurant was, this was her answer. Previously a private club, this restaurant was reservation-only and Omakase style. Many of the dishes are prepared right next to the table and the interiors are beautiful.

Sushi Ginza Onodera. We didn’t get a chance to eat here but we heard this is a great spot for some of the highest-quality sushi in all of Ginza. It’s open for both lunch and dinner but reservations are required.

Tsukiji Fish Market. A global hub for seafood, this is where all of the sushi chefs and five-star hotels come to source their fish. It’s one of the largest and busiest fish markets in the world and the outdoor area is said to be a great place to buy fresh seafood, produce and other Japanese goods.

Fuku. Located in Shibuya, this Michelin-starred restaurant is consistently ranked as one of the best in Tokyo. We didn’t get to eat here but I’ve heard great things about their innovative dishes like the foie gras and wagyu beef tataki.

Kondo. Another Michelin-star restaurant serving some of the best sushi and tempura around. The restaurant only has 10 seats and every guest is served by the head chef himself.

Yakumo. This restaurant in the Aoyama district is a great option if you’re looking to enjoy traditional Japanese food including sushi and kaiseki cuisine.

Maisen Aoyama. This restaurant was recommended for its high-quality tonkatsu (deep-fried pork cutlets).

Cafés and Treats

Banana Juice. After plenty of Japanese food, I was craving a smoothie—and banana juice was the closest thing. Stop by this tiny shop tucked into an alleyway in Ginza and order one of their banana-based blended concoctions for a healthy milkshake-like treat.

Path. A French café that serves coffee and pastries during the day and delicious European-inspired cuisine at night. Camille loved the croissants at this little café and the woman knows her croissants.

Chatei Hatou. A cozy café with coffee and pastries that gives off an old-world vibe. Come here for the slow-drip coffee and nostalgia.

Camelback. Tiny take-out café with Brooklyn vibes and the MOST incredible sandwiches and coffee.

7-Eleven. Trust us. The 7-Elevens in Japan are impressive. You can find some amazing steals when you peruse the aisles.

What to Do in Tokyo: The Sights

Art Galleries

Mori Art Museum. A contemporary art museum with rotating exhibitions. This is a good one to dip your toes into the modern art scene in Tokyo and can be explored in 1-2 hours.

National Museum of Modern Art. Founded in 1952, this museum holds an impressive 100,000+ works of contemporary art. If you’re an art lover this is a must-stop.

TeamLab Planets. If you’re looking for a more immersive art experience, TeamLab Planets is a digital art museum that’s fun for any age. My husband and I got to experience art in a whole new way at this museum. Try walking through the rainbow water barefoot or wading your way through a room completely made of foam.

Temples and Shrines

Meiji Shrine: While Tokyo is a modern metropolis, it’s still filled with rich history and historical sites. The Meiji Shrine is one of the most popular and lies in a forest in the heart of the city. It was completed in 1920 and the grounds cover over 170 acres with beautiful walking trails. It’s the perfect escape from the hustle and bustle of the city.

Go to a Sumo Tournament

One of my biggest regrets from the trip was not attending the Sumo national championship tournament that was going on while we were in Tokyo. I’ve heard from friends that this is an unforgettable experience and I plan on attending one next time.

Visit Shibuya Crossing

Shibuya Crossing is one of the busiest intersections in the world and lies in the middle of one of the most popular shopping districts. At any point, you can see thousands of people crossing the crosswalks at once. It’s a bit chaotic at times but a great way to experience the energy and excitement of the city.

Shopping

Daikanyama T-Site. This is a shop to get lost in. It’s also an architectural gem with stunning design, a gorgeous café, and rooms lined with books, stationery, kitchenware, and more. I could have spent hours in this store.

Beams. This Japanese clothing store is filled with stunning men’s and women’s options. Camille and Adam both found great pieces here.

Ginza. This neighborhood is known for high-end shopping and luxury goods. You can find everything from designer clothes and handbags to fine art and jewelry.

Harajuku and Shimokitazawa. Stumble upon vintage shopping, streetwear, and trendy cafés and restaurants.

As the bullet train began to slow, the automated voice over the speaker announced (first in Japanese and then in English) that we should be ready to deboard—the train would be stopped for 1 minute, and only 1 minute. We quickly gathered our things, scurried out of the train station and stepped into Kyoto, a city that’s been on my bucket list for a decade. As expected, it turned out to be an experience unlike any other.

Kyoto’s character is impossible to sum up in a paragraph, but here are a few things that make it such a special place. First, as the old capital of Japan, Kyoto was the center of arts, so today it’s brimming with the country’s richest cultural traditions, from the Japanese tea ceremony to the art of flower arranging. The city’s history spans more than 1,200 years, and its cuisine, craftsmanship, and many UNESCO World Heritage Sites have greatly influenced the country as a whole.

Yet this feeling of ancient history is balanced by a modernity—not only is Kyoto an incredibly creative city, it possesses an orderliness that feels light years ahead of the US. Exhibit A: the train station toilets’ high-tech functionality that kept them sparkling clean—and even played nature sound effects if I so desired.

I’ve only scratched the surface of experiencing Kyoto’s many layers, and I have no doubt that each time I return, I’ll understand it in a deeper way. But through the months of planning our trip, I dove headfirst into research and came away with so many recommendations from trusted friends, I wanted to share the travel guide that I created for our group to experience Kyoto for the first time. Read on for what to do to experience Kyoto to its fullest.

What to know about Kyoto

If you’re dreaming of a journey to Japan that’s steeped in history, culture, and natural beauty, then Kyoto should be at the top of your list. Think ancient temples, stunning gardens, and rich traditions around every corner. Here are a few basics you should know if you’re planning a trip:

1. Respect Local Customs: Kyoto is deeply rooted in tradition, so it’s essential to be respectful. Bowing is a common greeting, and remember to take off your shoes before entering someone’s home or a temple.
2. Dress Modestly: When visiting temples and shrines, dress modestly by covering your shoulders and knees. This shows respect for the sacred places you’re exploring.
3. Cash is King: While credit cards are accepted at major hotels and some restaurants, it’s wise to carry cash, as many smaller shops and traditional establishments prefer it.
4. Plan in Advance: Kyoto has incredible restaurants and great hotels, from traditional ryokans to modern hotels. However, especially during peak season, it’s essential to make reservations well in advance. There were a handful of restaurants I wanted to try that we weren’t able to get into due to limited seating.
5. Don’t Rush: Take your time to soak in the culture and tranquility of Kyoto. Rushing from one attraction to another can lead to missing the true essence of this captivating city, and many of our best experiences came from just wandering around and discovering shops and cafés as we explored.

When to visit Kyoto

1. Spring (March to May): This is the iconic cherry blossom season in Kyoto. Just be aware that this is a busy time for tourists, so book your accommodation well in advance.
2. Summer (June to August): Summers in Kyoto are can be hot and humid. While it’s the off-peak season for tourists, there is a higher possibility of rain during this time.
3. Autumn (September to November): Arguably the most beautiful time to visit Kyoto, autumn brings breathtaking foliage that creates a stunning backdrop for photos.
4. Winter (December to February): Winters in Kyoto are relatively mild, and you can enjoy fewer crowds and lower prices. I would love to experience the light displays during the holiday season!

How to get to Kyoto

To get to Kyoto, the closest airport to fly into is Kansai International Airport (KIX). KIX is well-connected to major international destinations and is just a train ride away from Kyoto. Another option is Osaka International Airport (ITM), which is closer to Kyoto but serves mostly domestic flights.

Since we were flying in from the US, we decided to take a direct flight from Los Angeles International Airport (LAX) to Haneda International Airport in Tokyo (HND), then we hopped on the bullet train and went straight to Kyoto.

Once you land, the Haruka Express from KIX, the Limited Express from ITM or the Bullet Train from Tokyo will conveniently transport you to Kyoto Station. The train ride is an amazing part of the journey, offering scenic views of Japan’s countryside.

Where to stay: Best Kyoto Hotels

Kyoto has great options when it comes to hotels, from traditional ryokans to modern hotels. However, especially during peak season, it’s essential to make reservations well in advance as they get booked up quickly.

This was our home base for the first leg of our stay, and I can’t imagine a more warm and welcoming place to experience Kyoto for the first time. Its sleek and modern interior is juxtaposed by the beautiful nature surrounding you, thanks to the floor to ceiling windows that bring the outdoors in. The 800-year-old Shakusui-en pond garden is arguably the focal point of the hotel—walking across it surrounded by cherry blossoms, Japanese maples, and weeping willows was the cortisol-lowering experience I needed to sink into the Kyoto experience. Don’t miss the incredible breakfast served in the restaurant each morning. The only hard part is deciding between the Japanese breakfast or the incredibly delicious pastries.

For the final two days of our trip, we relocated to Hoshinoya, in Arashiyama which is on the western outskirts of Kyoto. You access the hotel via a boat that takes you along the Oi River—and the 15-minute ride truly transports you to another, more soothing and peaceful world. Surrounded by forest-covered hills, you’re taken to a wood guest pavilions designed in an elegant and traditional Japanese style. Fresh slippers and a linen lounge set await you, and as you step onto the freshly laid tatami matting, you know you’re in for a once-in-a-lifetime experience. During our two days at Hoshinoya, we participated in the most inspiring incense ceremony, dined on traditional Japanese cuisine, relaxed and ate breakfast overlooking the river, and explored the nearby temple and bamboo forests. The entire experience reawakened my senses to the beauty of nature and slowing down.

On the complete other end of the spectrum is the new Ace Hotel. It’s buzzy, it’s modern, and it’s a good value in a city where it’s a little more challenging to find a decently priced room that still boasts comfort and luxury. It also offers a break from Japanese food, in case taco cravings strike (guilty!) With 3 restaurants, a rooftop bar, and a Stumptown coffee, the Ace feels like a taste of Brooklyn set right in the center of Kyoto.

Where to eat: Best Kyoto Restaurants

Kyoto is widely known to be an incredibly food city. However, I didn’t fully understand the food scene until I experienced it firsthand, so I think that on a return trip, I’ll feel much more confident in knowing where to go. My biggest tip is to book reservations as far in advance as possible! Many of the restaurants are small, and they book up well in advance. Below are the best restaurants where we ate in Kyoto, plus a few that came highly recommended that I didn’t get to experience on this trip.

Tempura Matsu: This celebrated tempura restaurant is located in the Arashiyama district in west Kyoto. It serves traditional Japanese cuisine in courses and is widely thought to serve the best tempura in Kyoto.

OMEN: Our first stop when we got to Kyoto, OMEN is a tiny spot with the best udon noodles of my life.

Monk: My biggest regret was not scoring a reservation at Monk, which is incredibly popular ever since the chef, Yoshihiro Imai’s appearance on Chef’s Table. Monk is a fourteen-seat, omakase-style menu restaurant set on the Philosopher’s Path that focuses on pizza. Next time.

Hitomi: a popular yakitori spot with delicious food and fun vibes—book ahead.

Sushi Matsumoto: We wanted to experience a traditional omakase sushi meal on our first night, and Sushi Matsumoto certainly delivered. Every bite was delicious, and I actually lost track of how many courses had been served. Next time, I might schedule this when we weren’t hit so hard by jetlag to fully appreciate the beauty of each course.

Censi: A Japanese menu with Italian influence, this is a warm and welcoming spot that made it on Asia’s 50 Best Restaurants list.

Mama Arashiyama: Adam and I spent our last night in Kyoto at this beautiful Italian restaurant in Arashiyama. We loved the way they blended a Japanese approach into our pasta and pizza-filled dinner. A great spot to go if you want elevated food in relaxed, casual surroundings.

Stardust: a vegan café that I heard SO many raves about, but that happened to be closed while we were there.

Tan: I really wanted to go to this farm-to-table restaurant, but sadly they were booked up. Highly recommended from trusted friends.

Cafés and coffeeshops

Bread & Espresso & Arashiyama: the perfect spot to stop for coffee and a pastry or sandwich if you’re in Arashiyama.

Tsujiri Tea House: a green tea store that’s also famous for their matcha ice cream and desserts.

Kishin Kissa – the most aesthetic coffee shop with a small but delicious menu of snacks, sweets, and matcha.

Me Me Me Coffee House: Go for breakfast, try the donuts.

What to do in Kyoto: the sights

Explore historic Kyoto

Ninnenzaka and Sannenzaka Streets are full of quaint shops to explore. Put on your most comfortable shoes and go up the hills of the Higashiyama District. Along the way, see the Kiyomizu Temple at top of hill, and the Kodaiji Temple with beautiful architecture and zen gardens

Visit the temples

Rokuon-Ji Temple (Golden Pavillion): This breathtaking golden pavilion is a must see.

Daitokuji Temple: There are 22 sub-temples within this monastery complex but only 4 sub-temples are visible to the public.

Ryoanji Temple: This temple has the most famous rock garden in Kyoto.

Arashiyama

Our time in Arashiyama was definitely one of my favorite parts of our entire trip. If you’re not staying here, dedicate a full day to see some amazing fall foliage (or cherry blossoming) and see the following:

• Arashiyama Bamboo Grove
• The Iwatayama Monkey Park on the slopes of Arashiyama. Over 170 monkeys live at the park. While the monkeys are wild, they have become accustomed to humans. The park is on a small mountain not far from the Saga-Arashiyama rail station. Visitors can approach and photograph the monkeys. At the summit is a fenced enclosure where visitors can feed the monkeys.
• The “Moon Crossing Bridge” (Togetsukyo, notable for its views of cherry blossoms and autumn colors on the slopes of Arashiyama.

Shopping in Kyoto

Kyoto is famous for its craftsmanship, so take some time to peruse Chawanzaka Street (aka teapot lane) full of traditional pottery shops sloping down from the Kiyomizu-dera Temple.

POJ Studio is my favorite shop in Kyoto. From the ceramics to the incense to the DIY Kintsugi kits, I wanted to bring everything home with me. Thankfully, they ship to the US (and I ordered one of their woven tapestries for our living room wall.)

Go to Nishiki Market

The most famous food market in Kyoto, Nishiki Market is definitely worth a visit. Stroll through the seemingly endless stalls to see and taste things you’ve never seen before. Look for Green tea mochi, sashimi skewers, and a few things that might make your stomach turn (ie the grilled sparrow.) We loved the soft serve with manuka honey.

Stroll down Philosopher’s Path

This is a gorgeous stone path along a canal, lined with trees and cute shops and restaurants. The path takes its name from the 20th century philosophy professor Nishida Kitaro, who walked along the path daily while meditating on the problems involved in reconciling Japanese and Western schools of thought. On a future trip, I would spend even more time strolling here, soaking up the beauty and visiting spots along the way.

Get dinner or drinks in Pontocho Alley

Historic and lively at night, lined with great hole-in-the-wall bars. Take a stroll across the banks of Kamogawa River around sunset on your way.

Food is a major part of my life. Not only does recipe development, food styling, and writing about food make up a large percentage of my job (though granted, one that doesn’t feel like work)—making, learning about, and eating delicious food is one of my greatest passions in life. So, it’s probably no surprise that I love watching other people’s What I Eat In A Day episodes on social media. Especially when they’re created by other women who lead very full lives while still prioritizing healthful, bursting-with-flavor meals. I want all the details on how they do it.

A Note on ‘What I Eat in a Day’ Videos

On the flip side, most of us can relate to the tendency to compare our own eating habits to those of others, and one thing I’ve learned for sure through my years of research on diet and nutrition? There’s no one-size-fits-all “perfect diet” for anyone. The idea of bio-individuality is that each person has unique health needs and that our bodies react differently to various foods—which means that we can’t assume that just because one way of eating makes one person feel their best, it’s the best for us, too. Each of us has to discover our optimal diet by listening to our bodies, observing how we feel when we eat certain foods, and getting in tune with our own hunger and fullness signals.

With that as our foundation, we can approach What I Eat In a Day videos with a sense of curiosity and fun, as a source of inspiration for how we can fill our lives with a little more ease and deliciousness. I hope that my WIEIAD below sparks creative ideas in the kitchen, provides you with a few new recipes to try, and inspires you to keep it easy when life gets busy.

Watch the video, then scroll on for the sources and links that I mentioned. And if you have any questions, be sure to drop a comment on the Youtube episode. (And subscribe to our channel if you’re enjoying it!)

Wake-Up Call

First thing: I make a pot of coffee. I prep it the night before so that all I have to do is hit the “power” button for it to start brewing. Lately, I’ve been adding some steamed pistachio milk which adds a little sweetness without any actual sugar.

I drink my coffee during my journaling/morning routine time, then mix up my daily dose of AG1 to sip on while I help the kids get ready for school. I love that AG1 gives me a potent burst of vitamins, minerals, and probiotics first thing and lays the foundation for good eating choices ahead.

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Breakfast

I’m learning a lot lately about the importance of getting sufficient protein in the morning, so I’ve been focusing a lot more on including high-protein food with my breakfast. Today it’s Greek yogurt—I like plain, full-fat varieties from Fage, Chobani, or Siggis. Then I add berries, banana, a drizzle of manuka honey, and a handful of my grain-free coconut granola that I meal prep every Sunday for the week ahead.

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All-Day Water

Every morning, I fill up my big water bottle with filtered water, then I add a packet of Sunfiber (a prebiotic/probiotic blend that nourishes good gut bacteria—it’s invisible and completely tasteless) and a packet of LMNT electrolytes which helps me stay high energy and makes my water taste really good which keeps me sipping all day. I’m a fan of all the flavors, but watermelon is probably my top choice.

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Lunch

When it comes to work-from-home lunch, I’m a creature of habit. Some days I’ll eat leftovers from last night’s dinner, or I’ll throw together a salad with whatever veggies and proteins I have in the fridge. More often than not, I’ll make an open-faced sandwich/toast situation with an egg, avocado, and some fresh veggies. It’s a combination I never get tired of, and I always feel good at lunch when I consume a good balance of protein, healthy fats, and fiber.

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Dinner

We try to eat dinner as a family several nights a week, which anyone with kids old enough to have after-school sports and activities knows: it can be a challenge. I get a lot of questions about how to feed different members of the family when you’ve got picky eaters (YEP), and often my approach focuses on making components of dinner that can be eaten in different ways or disassembled to suit different tastes.

Case-in-point: this Hot Honey Glazed Salmon is one of my favorite weeknight meals for its ease and off-the-charts deliciousness. It’s easy for Henry to eat the salmon on its own with a side of rice and some cut-up cucumber spears. If someone in the family doesn’t like heat, just leave the glaze off one of the salmon fillets and season it simply with salt and pepper. Make it low-carb by swapping the rice for cauliflower rice. Let people add their own coconut crunch at the end to suit their liking. This one is infinitely customizable and also feels like a really nourishing end to the day that comes together in less than 30 minutes.

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Bedtime Snack

I try to avoid mindless snacking at bedtime, but I also cannot stand to go to bed hungry, so I just try to listen to my body and eat something if I feel like I need it. I always have a cup of tea (decaf chai or bedtime tea) with a little steamed pistachio milk or whole milk, which usually does the trick. If I need something more, I might have a handful of my coconut granola—or a scoop of ice cream, which is my absolute favorite thing in the world.

Goodnight!

Like clockwork, day one of your cycle begins. Before you can drag yourself out of bed, you anticipate the worst: period cramps. The thought of a pain-free period seems impossible, right? Not so fast. This goes without saying, but hormone health is vital to our well-being. Through every stage of life, hormones play a role. They regulate everything from our sex drive to our metabolism. Our hormones are powerful, but they’re equally sensitive. They’re influenced by a variety of lifestyle factors. One—or all—of these factors (diet, exercise, sleep, etc.) can throw your hormones out of balance. Over time, this imbalance takes a toll. Hello, period bloat, crippling cramps, and tender breasts. Do any of these sound familiar? If so, you may have an underlying hormone imbalance. Luckily, you can hack your way to a better period. Ahead, we’re digging into foods that help with period cramps. Because after all, food is medicine.

Feature image from our interview with Kate Waitzkin by Michelle Nash.

Disclaimer: Please use this as a guide only. This article is intended for educational purposes only, and is not designed to diagnose, treat, prevent or cure any condition. If you are experiencing any abnormal period symptoms, please seek help from a qualified healthcare professional.

What is the menstrual cycle?

As women, we’re conditioned to believe that having a period is a painful, frustrating, and shameful experience—but it shouldn’t be any of those things. In fact, my goal is to empower you to take your cycle into your own hands. Because knowledge is power.

Get to know your flow and your flow will become a seamless part of your life. These are the four main phases of the menstrual cycle:

• Menstruation phase
• Follicular phase
• Ovulation phase
• Luteal phase

Changes During the Menstrual Cycle

Each month—during the years between puberty and menopause—a woman’s body goes through a number of changes. In essence, to get ready for a possible pregnancy. This series of hormone-driven events is called the menstrual cycle. During each menstrual cycle, an egg develops and is released from the ovaries. The lining of the uterus builds up. If conception doesn’t happen, the uterine lining sheds during a menstrual period. Thus, the cycle starts again. The length of each phase can differ from woman to woman, and it can change over time.

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Length of a Normal Period

This depends. For context, the length of your menstrual cycle is calculated from the first day of your period to the day before your next period starts. Menstrual flow might occur every 21-35 days and last 3-7 days. For the first few years after menstruation begins, long cycles are common. On average, a very healthy cycle looks like 28-30 days with bleeding lasting approximately five days. That said, every woman’s body is different.

Why Women Get Period Cramps

Menstrual cramps happen because of contractions in the uterus (which is a muscle). If it contracts too strongly during your menstrual cycle, it can press against nearby blood vessels. In turn, this briefly cuts off oxygen to the uterus. This lack of oxygen causes pain and cramping. Plus, hormone-like substances (called prostaglandins) trigger muscle contractions. Women with higher levels of prostaglandins typically experience more severe menstrual cramps. That’s one of the reasons why hormone balance is key!

Reasons for an Irregular Menstrual Cycle

As mentioned, every woman’s menstrual cycle is different. Some women get their period at the same time each month. Others are more irregular. Some women bleed more heavily or for a longer number of days than others. Your menstrual cycle can also change during certain times of your life. That said, many women find it helpful to track their periods. Eventually, the goal is to sync your cycle with your life. Any of these things can alter your menstrual cycle:

• Birth control. The birth control pill may make your periods shorter and lighter, while on some pills, you won’t get a period at all.
• Pregnancy. Missed periods are one of the most obvious first signs that you’re pregnant.
• Polycystic ovary syndrome (PCOS). This hormonal imbalance prevents an egg from developing normally in the ovaries. PCOS causes irregular menstrual cycles and missed periods.
• Uterine fibroids. These noncancerous growths in your uterus can make your periods longer and heavier than usual.
• Eating disorders. Anorexia, bulimia, and other eating disorders can disrupt your menstrual cycle and make your periods stop.

This is not an exhaustive list of reasons why a menstrual cycle may be irregular. If you sense your period is irregular (short, long, nonexistent, or you spot between cycles, please reach out to your healthcare provider, or let’s work together!).

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Cycle Syncing for a Better Period

Before we dive into foods that help with period cramps, let’s talk about cycle syncing. Cycle syncing is a practice whereby you adjust your diet and exercise routine (and even your social calendar!) around different phases of your menstrual cycle. In turn, this supports your hormones and optimizes both your mental and physical health. This concept was coined and trademarked by Alisa Vitti, Functional Nutritionist, HHC, AADP. Once you determine where you are in your cycle, you can begin cycle syncing.

Seed Cycling to Regulate Your Menstrual Cycle

Speaking of cycle syncing, have you heard of seed cycling? In essence, seed cycling is a growing health trend, claimed to balance hormones, boost fertility, and ease symptoms of menopause. It involves eating flax, pumpkin, sesame, and sunflower seeds at different times of the month. Theoretically, seed cycling either enhances or inhibits the production of estrogen and progesterone in the body. In turn, balancing and optimizing your hormones, along with relieving symptoms due to hormonal imbalance.

The easiest way to seed cycle is via Funk It Wellness. They do all the hard work for you. No need to buy seeds and grind them at home! As you can guess, these seeds are included as foods that help with period cramps.

10 Foods That Help With Period Cramps

Without further ado, these are the top 10 foods that help with period cramps—plus delicious recipes to spark creativity in the kitchen. These ingredients are easy to digest, anti-inflammatory, help balance blood sugar, and more.

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Bananas

Bananas contain vitamin B6 and a healthy dose of potassium, which can help relieve your bloating and cramping symptoms. They also contain magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps! No wonder bananas are a popular, quick choice for cramp relief.

Recipe: Healthyish Chocolate Chunky Monkey Banana Bread

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Dark, Leafy Greens

Leafy greens are rich in calcium and magnesium. Now’s the time to add kale, spinach, or broccoli to your plate. Eating leafy greens may also help with menstruation cramps, as studies show that eating foods high in calcium can help relieve pain from periods.

Recipe: The Best Simple Green Salad

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Lemons

Lemons, like all citrus, are rich in vitamins—particularly, vitamin C. Vitamin C helps your body absorb iron from your food into your bloodstream and tissues. Because you’re losing blood during your period, it may be helpful to have some extra vitamin C. Lemons also contain fiber, which makes them a great food for preventing muscle spasms.

Recipe: Lemony Spring Pasta Salad with Olives, Artichokes, and Bacon

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Lentils

Lentils are rich in fiber and iron. They’re also a great source of protein for vegetarians. While menstruating, iron levels take a dip, so eating iron-rich foods can help counteract this drop. Plus, legumes are rich in thiamine, which can be powerful in fighting period pain.

Recipe: Coconut Curry Red Lentil Soup

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Oats

Ease cramps from the moment you wake up. Oats are delicious and nutritious, whether you enjoy them as oatmeal, in (breakfast) cookie form, or in a healthy batch of homemade granola. Not only are they full of fiber—which helps you feel full for longer after eating—but they’re also a good source of zinc and magnesium. Magnesium, specifically, helps relax blood vessels and regulate serotonin. 

Recipe: Baked Banana Cashew Oatmeal

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Eggs

Eggs contain vitamins B6, D, and E, which all work together to fight off the symptoms of PMS. They’re also packed with protein, which is an added nutritional bonus to aid in balanced blood sugar.

Recipe: Spring Rice Salad

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Ginger

No surprise, here! Ginger is a culinary and medicinal powerhouse. Today, it’s commonly recommended as a home remedy for a variety of ailments, including menstrual cramps. Because it has anti-inflammatory and pain-relieving properties, it may help with both pain and bloating associated with a woman’s menstrual cycle.

Recipe: Get Figgy With It Smoothie

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Dark Chocolate

If you needed an excuse to eat chocolate on your period, this is it. Dark chocolate may help ease menstrual cramps due to its high magnesium content. Magnesium helps relax muscles and may stop the production of compounds that signal cramps. Copper, another nutrient found in dark chocolate, may also play a role.

Recipe: Adaptogenic Hot Chocolate

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Walnuts

Walnuts help with period pain relief, thanks to their high omega-3 content. The anti-inflammatory fats tackle cramps naturally, so keep a bowl on hand for convenient healthy snacking, adding to a bowl of yogurt, tossing in a salad, or stirring into a grain bowl for a quick dinner side dish.

Recipe: Apple Walnut Salad

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Wild-Caught Salmon

Like walnuts, wild-caught salmon is rich in omega-3 fatty acids. Salmon is also one of the few foods with vitamin D! This fatty fish helps with PMS symptoms. It’s ideal to eat salmon the week before your period. It also has anti-inflammatory effects, releasing muscle tension, keeping your cramps in check, and reducing bloating.

Recipe: Grilled Salmon with Stone Fruit Salsa

This post was originally published on May 2, 2022, and has since been updated.

Rise and shine! It’s time to kickstart your morning with a dose of TLC. Anti-inflammatory TLC, to be exact. Say hello to a breakfast that blends taste, satisfaction, and inflammation-fighting ingredients—a winning trifecta for vibrant health. Despite the temptation to scarf down a bowl of cereal at your desk (or grab a burnt piece of toast on your way out the door!), a balanced breakfast makes all the difference. It has the power to quell inflammation, provide stable energy, and make you feel good. With that in mind, we’re sharing delicious and practical anti-inflammatory breakfasts. Plus, learn why inflammation is a double-edged sword.

Featured image from our interview with Megan O’Neill by Belathée Photography.

Inflammation: Finding the Sweet Spot

First and foremost, what is inflammation? In essence, it’s the body’s innate response to threats and injuries. In the right amounts, inflammation heals and protects—but it’s all about striking a balance. Too little, and the body struggles to fend off invaders. Too much, and our immune system goes rogue, damaging healthy tissues and spawning chronic ailments. Not the goal! We want (read: need) inflammation, but we also don’t want it to spiral out of control. Ultimately, finding the sweet spot is paramount—for longevity and warding off a host of diseases.

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A Thoughtful Approach to Diet and Lifestyle

So, how can you find inflammation’s sweet spot? Ultimately, it’s two-pronged. Maintain a thoughtful approach to both diet and lifestyle. Here are key strategies to keep in mind:

Eat an anti-inflammatory diet

No surprise here! Prioritize whole, nutrient-dense foods—such as low-glycemic fruits, fiber-rich vegetables, whole grains, lean proteins, and healthy fats. Speaking of healthy fats, load up on omega-3 fatty acids. A few favorites: salmon, flaxseeds, chia seeds, and walnuts. Limit or avoid ultra-processed foods and sugary snacks.

Spice it up

Certain spices, like turmeric and ginger, contain potent anti-inflammatory compounds. Add these spices into your meals. In turn, reap their inflammation-fighting properties.

Stay hydrated

Hydration helps flush out toxins and supports the body’s natural healing processes. Drink up!

Keep blood sugar in check

The more erratic your blood sugar, the higher the likelihood of increasing inflammation in your body. Follow our glucose-friendly food guide. Additionally, consider wearing a CGM.

Prioritize sleep and manage stress

Aim for 7-9 hours of quality sleep each night. Sleep is crucial for cellular repair and reducing inflammation. Do your best to establish a consistent sleep routine. Furthermore, because chronic stress can trigger inflammation, practice daily stress-reduction techniques (yoga, time in nature, etc.).

Engage in regular physical activity

Moderate, regular exercise helps regulate inflammation. Aim for a mix of aerobic activity, strength training, and flexibility exercises. Walking counts, too! Movement, combined with proper nutrition, also helps keep visceral fat in check. (Too much body fat is known to increase inflammation.)

Limit alcohol and avoid smoking

Excessive alcohol consumption is pro-inflammatory. If you choose to drink, do so in moderation! Additionally, smoking is a known pro-inflammatory factor. Quitting can have profound positive effects on reducing inflammation (and of course, improving overall health).

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The Best Anti-Inflammatory Foods

Honing in on diet, let’s talk anti-inflammatory foods. In many ways, an anti-inflammatory diet isn’t so much a diet per se. Rather, it’s an emphasis on foods with natural anti-inflammatory properties. In turn, these help balance the immune system’s response. A few examples? Think: colorful fruits and vegetables, whole grains, lean proteins, healthy fats, and spices.

1. Fruits. Berries (blueberries, strawberries, and raspberries), cherries, oranges, apples, grapes, pineapple, mangoes, and pomegranates. These are rich in antioxidants and phytochemicals to help combat inflammation.
2. Vegetables. Spinach, kale, Swiss chard, broccoli, cauliflower, Brussels sprouts, bell peppers, tomatoes, carrots, tomatoes, and sweet potatoes. Packed with vitamins, minerals, and antioxidants, veggies support a healthy inflammatory response.
3. Whole grains. Brown rice, quinoa, oats, whole wheat, barley, and bulgur.
4. Lean proteins. Fatty fish (salmon, mackerel, sardines), skinless poultry, lean cuts of meat, non-GMO tofu, tempeh, and legumes (beans, lentils, chickpeas).
5. Healthy fats. Almonds, walnuts, flaxseeds, chia seeds, hemp seeds, olive oil, avocado, ghee, and coconut. These provide heart-healthy fats, antioxidants, and fiber to reduce inflammation.
6. Spices and herbs. Turmeric, ginger, garlic, cinnamon, rosemary, oregano, and basil. These are rich in anti-inflammatory compounds.
7. Probiotic-rich ingredients. Yogurt, kefir, sauerkraut, kimchi, and miso.
8. Beverages. Green tea, herbal teas, and water infused with citrus or cucumber.

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The Benefits of Eating an Anti-Inflammatory Breakfast

As mentioned, chronic inflammation is linked to long-term health issues (heart disease, diabetes, obesity, etc.). Fortunately, an anti-inflammatory breakfast moves the needle in the opposite direction! It sets you up to mitigate inflammation—or in the very least, lower it. Additionally, anti-inflammatory meals help balance blood sugar levels. In turn, this prevents rapid glucose spikes and crashes which reduces overall inflammation.

Furthermore, many of these foods are also good for gut health. And a healthy gut microbiome is essential for overall immune function. Lastly, certain anti-inflammatory foods—such as fatty fish—are beneficial for cognitive function. A nourishing breakfast gives your brain the nutrients it needs to function optimally.

10 Anti-Inflammatory Breakfast Ideas

In need of inspo? We have you covered. Add these anti-inflammatory breakfasts to your weekly repertoire.

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Fig Smoothie

Loaded with ginger, tahini, flax, and figs, this smoothie is an anti-inflammatory refresher. This fall-ified smoothie is also rich in hormone-balancing ingredients to keep you satiated and energized.

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Vegetarian Quiche

This fiber-rich vegetarian quiche is packed with the good stuff: the best of spring produce (specifically, three types of onions), garlic, and a heavy handful of leafy greens. Meal prep this for a nourishing yet fancy weekday breakfast.

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Avocado Toast With Kale Pesto

Dark leafy greens? Check. Heart-healthy fats? Check. Flavor and crunch? Check. This avocado toast is practically a form of self-care. Elevated with veggies and herbs, it takes your standard avo toast to the next level. Make the kale pesto ahead of time, and this comes together in minutes. For a gut-friendly option, choose sourdough (or gluten-free) bread.

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Healthy Green Smoothie

This vibrant smoothie balances blood sugar and nourishes the body on a cellular level. The secret ingredient? Cauliflower! Adding a boost of fiber, antioxidants, and vitamin C, this cruciferous veggie supports everything from digestion to immune function.

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Breakfast Grazing Board

An everything-but-the-kitchen-sink kind of breakfast, a grazing board suits all tastes and preferences (including picky eaters). Add antioxidant-rich fruits (blackberries, strawberries, blueberries, etc.) along with Greek yogurt or cottage cheese—for protein and probiotics—and you’re good to go. Bonus points: add a handful of walnuts for a source of healthy fats.

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Smoked Salmon Flatbread

Yes, this savory brunch totally passes as a satisfying and delicious weekday breakfast. Rich in omega-3 fatty acids, energizing carbs, and fresh herbs, eating an anti-inflammatory breakfast never tasted so divine. In a rush? Swap the flatbread for a thick slice of sourdough or fiber-rich crackers.

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Savory Cottage Cheese Bowls

Cottage cheese is having a moment this summer. And truthfully, we’re here for it. These bowls are layered with probiotic-rich dairy, satiating protein, anti-inflammatory greens, and kimchi for gut health. Balanced, flavorful, and easy to throw together, these bowls are a weekly staple.

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Crispy Roasted Sweet Potatoes

Perfectly caramelized, these sweet potatoes are out of this world. And they make for the perfect breakfast base! Top with yogurt, avocado, herbs, or a poached egg with hot sauce. They’re light yet rich, energizing, and anti-inflammatory. The best of all worlds. Meal prep a batch of these potatoes for a quick breakfast all week.

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Tropical Pineapple Ginger Smoothie

The kind of breakfast that transports you to a remote tropical island, this smoothie packs an anti-inflammatory punch. Creamy avocado meets spicy ginger, vitamin C-rich orange juice, and sweet pineapple in this irresistible smoothie. Your kids will love it, too!

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Creamy Pumpkin Overnight Oats

Last but not least, whip up a batch of these pumpkin overnight oats. Loaded with goodness, pumpkin contains beta-carotene, which is a powerful antioxidant (and a precursor to vitamin A). Plus, it’s a good source of vitamins C and E, as well as minerals like potassium. These nutrients have anti-inflammatory effects and can help support overall immune function. Pumpkin is also a source of dietary fiber, supporting optimal gut health.