Plant-Based Holistic Macrobiotic Food |

photo: Plant-Based Holistic Macrobiotics Principle Food from Love, Sanae cookbook

My Journey to Macrobiotics　(What is Macrobiotic? )

In 1993, I was diagnosed with ovarian cancer. At that time, Mr. Kikuchi, the owner of a Japanese natural food store, suggested that I try a macrobiotic diet as part of my healing journey. That recommendation changed my life.

Macrobiotics is a holistic way of eating and living. It is similar to a vegan (plant-based) diet, but with an emphasis on seasonal, locally grown, whole, and minimally processed foods—especially whole grains, vegetables, and legumes—while avoiding refined sugar and highly processed foods.

When a health condition requires animal-based food, macrobiotics may include small amounts of fish, or specific supplements such as vitamin B12, depending on individual needs. There is no single rigid rule; balance and personalization are essential.

Roots in Japanese Food Culture

I grew up in Japan, where the traditional diet was largely plant-based. Historically, people ate about 90% vegetarian food, with fish consumed occasionally, often during celebrations. Dairy products were uncommon, and meat consumption was limited due to Buddhist influences, geography, and farming conditions.

Japanese cuisine includes many unique foods that support health and digestion and can enrich a plant-based diet. These include fermented and traditional foods such as:

Miso and natto
A wide variety of tofu and yuba
Amazake and goma-tofu (sesame tofu)
Whole grains and beans
Pickles and sea vegetables
Gluten products such as fu
Traditional noodles like udon, soba, somen, and hiyamugi

Fish and seafood—especially dried or fermented bonito used for stock—were also part of the culture, even in areas where Buddhist dietary practices were observed less strictly.

Losing Balance — and Finding It Again

As Japan modernized, I was encouraged to eat more meat for vitality and to drink milk and eat cheese for strong bones. Around the same time, frozen, canned, and packaged convenience foods became common.

As a teenager, I ate many processed foods and became addicted to sugar and Coca-Cola. I gained weight, developed bulimia, and struggled with mood swings, insecurity, and unhappiness. At that time, I had no idea that food could have such a deep impact on my physical and emotional health.

After my cancer diagnosis, changing my diet was not easy. Food is deeply personal, and for many people, food is closely connected to emotions. For me, it wasn’t just about changing what I ate—it was about changing how I lived.

Food, Emotions, and Healing

I worked with a macrobiotic counselor and learned how to prepare healing foods, understand yin-yang balance, and create special remedies. I also learned how strongly my emotions were connected to what I ate. When I felt sad or angry, I turned to food—and that emotional eating was at the root of my bulimia.

Through macrobiotics, I learned how eating whole, properly prepared plant-based foods could support not only physical health, but also emotional balance, mood, and mental clarity.

Many people who identify as vegan or vegetarian still eat a lot of processed food and very few cooked vegetables. A plant-based macrobiotic approach emphasizes real food—whole grains, seasonal vegetables, beans, and mindful preparation—to support true balance.

My Philosophy

For me, macrobiotics is not just about avoiding animal products. It is about respect for all life.

Plants may not have legs, but they are living beings too. Humans cannot survive without the sacrifice of other lives—plant or animal—so we must eat with gratitude, humility, and respect.

If someone’s health condition requires animal food, it should be consumed consciously and respectfully, with appreciation for the life that supports our own.

Work With Me

If you would like to learn plant-based macrobiotic, please email me at
sanaehealing@gmail.com to inquire about cooking classes.

If you are recovering from a serious illness—or simply want to live a healthier, more balanced life—please visit [my macrobiotic counseling page] to learn more about working with me one-on-one.

Thank you for being here.