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Food for Thought with Colleen Patrick-Goudreau: Daily Summaries Delivered
by Colleen Patrick-Goudreau
Celebrating 20 years! Practical, joyful, real-world inspiration for living sustainably, healthfully, and compassionately—for humankind, animalkind, and the ecosystems we all depend on. Tools, tips, stories, and resources on plant-based eating, wellness, wildlife, biodiversity, conservation, zero-waste living, travel, animals, history, etymology, and so much more hosted by author Colleen Patrick-Goudreau since 2006.
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- Jun 5, 20261h 10m
Why Blood Work is Your Best Tool for Longevity
This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.When we think about staying healthy, we naturally focus on daily habits like a balanced diet, exercise, and stress management. But there is a critical, often overlooked window into our body’s internal workings that tells us exactly how those efforts are paying off: regular blood work.In this episode, I dive deep into the world of biomarkers and explore why tracking these numbers is the most powerful tool we have for detecting potential health issues before they ever show physical symptoms.I break down what is actually being measured in standard lipid and metabolic panels, debunk common misconceptions about “optimal” cholesterol levels, and look at the real-life numbers from my own recent blood work for reference. Whether you are curious about how a plant-based diet impacts your numbers or want to know which hidden tests you need to request at your next checkup, this episode serves as your comprehensive guide to owning your health.CAMBODIA 2027: Join me on an unforgettable journey from the breathtaking temples of Angkor to the vibrant streets of Phnom Penh. Join us for Culture, Cuisine & Conservation. Enter JOYFULVEGAN when booking to redeem the special offer of a one-on-one or private cooking class with me.In this episode we cover:* Why serious cardiovascular issues can develop silently without physical symptoms, and how early screening acts as a lifesaver* A simple “garbage truck” analogy to easily understand the differing roles of LDL and HDL cholesterol in your bloodstream* What clinical data reveals about the ideal total cholesterol threshold for eliminating heart attack risk* The chemical difference between animal-based saturated fats and plant-based options like coconut oil* The biological differences between Type 1 and Type 2 diabetes, and how to prevent insulin resistance naturally* How to meet your iron requirements effortlessly on a plant-based diet without unnecessary and dangerous supplementation* Key vitamins, minerals, and inflammation markers that are omitted from standard panels but are vital to request* A look at my own recent blood numbers and a personal story regarding hair thinning, perimenopause, zinc, and B12.🎧 Listen to the full episode of Food for Thought, celebrating 20 years of practical inspiration for living compassionately, sustainably, and healthfully.👉 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.👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.👉 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. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
- May 9, 202650 min
We Bought Our Gravestone
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.This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.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 is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
- Apr 25, 20261h 37m
Northern Italian Cuisine (Part 4): Polenta, Focaccia, and Tiramisu
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.This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.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 is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
- Apr 18, 20261h 11m
Italian Cuisine (Part 3): Beans, Biscotti, Bread… and Olive Oil of Tuscany
This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.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 ItalyAffiliate LinksIf 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 SupplementsEverything 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 ProductsRefillable, 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 JuicerMy 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, s
- Apr 10, 20261h 21m
Italian Cuisine (Part 2): Forests, Farms, and Funghi of Central Italy
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.This piece is part of a special series exploring the rich culinary traditions of Italy, where we journey through the distinct plant-based heritage of the Southern, Central, and Northern regions, including a deep dive into Tuscany. SUBSCRIBE TODAY!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 ItalyAffiliate LinksIf 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 SupplementsEverything 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 ProductsRefillable, 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 JuicerMy 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.Thanks for reading! This post is public so feel free to share it.
- Apr 4, 20261h 11m
Italian Cuisine (Part 1): Pizza, Pasta, and Produce of Southern Italy
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.This piece is part of a special series exploring the rich culinary traditions of Italy, where we journey through the distinct plant-based heritage of the Southern, Central, and Northern regions, including a deep dive into Tuscany. SUBSCRIBE TODAY!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 Italy2027 Joyful Vegan TripsSlowly 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 FallAffiliate LinksIf 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 SupplementsEverything 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 ProductsRefillable, 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 JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com |
- Mar 27, 20261h 8m
How to Create a Pollinator Sanctuary in Your Own Backyard
Pollinators are in serious decline—from monarch butterflies to native bees—and the consequences are profound, and in today’s episode, we talk about how you can help—starting right where you are. Specifically, how to create a pollinator sanctuary in your own backyard. Unlike so many global challenges, this is something we can actually impact—right in our own yards, balconies, and communities.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.This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.2027 TripsIn 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 FallAffiliate LinksIf 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 SupplementsEverything 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 ProductsRefillable, 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 JuicerMy favorite cold-press juicer—quiet, powerful, and easy to clean. It’s become an essential part of my kitchen.🔗 namawell.com | Code: COLLEEN10 for 10% off all products!Additional Resources👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for.👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.colleenpatrickgoudreau.com/subscribe
- Mar 6, 202641 min
Should You Get a DEXA Scan?
This podcast is listener-supported. To receive new posts and support my work, consider becoming a free or paid subscriber.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 scansAnd 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!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 LinksIf 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 SupplementsEverything 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 ProductsRefillable, 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 JuicerMy 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 an
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About Food for Thought with Colleen Patrick-Goudreau
Celebrating 20 years! Practical, joyful, real-world inspiration for living sustainably, healthfully, and compassionately—for humankind, animalkind, and the ecosystems we all depend on. Tools, tips, stories, and resources on plant-based eating, wellness, wildlife, biodiversity, conservation, zero-waste living, travel, animals, history, etymology, and so much more hosted by author Colleen Patrick-Goudreau since 2006.
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