Friday Musings: High-Protein Yogurt, Menopause Training, and Family Time

Recommendations, reflections, and reviews from my world this week

Hello, fellow compassionistas! Here is this week’s note where I share a couple things I’m reading, eating, doing, and loving right now. And remember…

What I’m Eating: High-Protein Yogurt

As I mentioned in last week’s Friday Musings (and on recent podcast episodes), I’ve been really intentional about increasing my protein to over 100 grams a day. That means I’m paying closer attention to the protein content of everything I eat.

Funny enough, yogurt was never really part of my diet before I became vegan 26 years ago, but I remember when So Delicious yogurts first came out—David and I both enjoyed them, but honestly, they felt more like pudding than anything else. I’d eat them occasionally, not for protein, just because they were tasty. Turns out sugar tastes good.

Fast forward to today: as I look for creative, enjoyable ways to get more protein, I’ve come back to yogurt—but this time with an eye on the nutrition label. It’s turned into a really fun (and delicious) adventure. Right now, I’ve landed on three solid options:

1. Siggi’s Plant-Based Yogurt — 10g protein per container

2. Icelandic Provisions Plant-Based Yogurt — 12g protein per container

3. Kite Hill’s Greek-Style Yogurt (almond milk + soy protein) — 15g protein per container

While I enjoy them all, Kite Hill is currently winning for its balance of higher protein, fewer calories, and zero sugar.

If you’re a yogurt person, I’d love to know: what are your favorite high-protein plant-based yogurts? Do you make your own? Obviously, this is something I’ll embark on next just to reduce packaging, but I’m not there yet.

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What I’m Working On: Menopause Coaching Certification

For several years, I’ve been offering one-on-one mentoring and coaching sessions, and this past year they’ve grown even more. Each session is deeply meaningful to me—whether it’s helping someone strengthen their communication skills, navigate relationship challenges, or launch and expand their vegan business. I’m so grateful to serve as a support and sounding board for so many, and I look forward to continuing this work.

What I’m especially excited about is expanding my offerings by pursuing a certification in menopause coaching. The journey has just begun, and while it will take some time before I’m certified, it feels both necessary and thrilling. In the meantime, if you’re interested in one-on-one support, you can find more information here.

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What I’m Reading: Every Menopause Book

In connection with the menopause coaching training I’m pursuing, I’ve been consuming every menopause book out there. I’ve read several already, and while a few I liked but didn’t love, this one stands out as a great place to start if you’re looking for a solid resource.

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What I’m Cherishing: Family Connections

For those who follow me on social media, you know I was just in Florida visiting my sister, her family, and my 93-year-old father. I’ve mentioned before that my sister and I were estranged for 30 years, and the significance of this reunion truly cannot be overstated—it would take a book to capture it all. (You never know.)

The time was so full (we took only one photo the whole time I was there!), and while there were plenty of moments all together, what made it especially meaningful was spending dedicated time with each:

• My sister Lori → providing tech support, teaching her and the kids how to make fabulous food in the pressure cooker and air fryer, and going with her to a social gathering at the home of my father’s caregiver (now one of Lori’s close friends)

• My dad → watching movies, playing chess, and just spending time with him

• My nephew Sam & his girlfriend Yami → watching one of my favorite movies with them (Infernal Affairs) and talking about all things film-related! (Yami is a gifted filmmaker.)

• My niece Ania → staying up late playing games and starting a movie, bringing back memories of watching Baby Driver together on my last visit

• My niece Elena → taking a 2-hour-long walk (in the FL humidity!) and talking about fitness and her hopes and dreams

• My niece Casey → wishing her a happy 21st birthday on a family FaceTime call.

It’s been absolutely incredible. And it must be said, so I’m going to say it: if there’s someone in your life you’ve been resisting reconnecting with—someone you’ve been thinking about reaching out to—don’t wait. Life is short, and these relationships are too precious.

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Before you go, here are some more resources for you.

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

👉 Listen to Food for Thought – Inspiration for living compassionately, sustainably, and healthfully (18 years strong!)

👉 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.

👉PLEASE! If you’ve already picked up your copy of A Year of Compassion, would you write a positive review here? If you haven’t picked it up yet…now is your chance! (More purchasing options, including signed copies, are here.)