Nighttime snacking can be a difficult habit to quell. If you crave ice cream, Dr. Annina Burns of Oxford Nutrition Health, says you may be lacking magnesium. Magnesium helps with muscle relaxation and sleep. Many people are deficient in magnesium because of ongoing chronic stress. Dairy is one source of this vital mineral. If something frozen and tasty is your passion and you can tolerate dairy, try this frozen treat instead of ice cream.
1 C Full-fat Greek Yogurt
1C Whole milk
1 scoop vanilla protein powder (I use Whole Foods brand Whey protein powder)
½ teaspoon vanilla extract
Cinnamon to taste
2 cups frozen berries
You will need a blender that can blend frozen fruit into an appealing consistency and paper cups to freeze ~¾ cup individual servings.
Pour milk and scoop yogurt into blender. Add protein powder, vanilla extract and cinnamon. Blend for a minute until combined and smooth. Add frozen berries to the blended liquid and pulse blender to break up the frozen berries. Continue to blend mixture until all the berries have been liquefied into a uniform mixture. This may take up to 4 minutes depending on the strength of your blender. Pour ~¾ cup smoothie mixture into paper cup for individual servings. Place the smoothie cups in the freezer. When firm, place them in a bag to protect their flavor. To enjoy, allow the smoothie to sit at room temperature to soften for a few minutes. If you can’t wait, partially defrost it in the microwave on high for 25 seconds.
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Written by: Miriam Graham, PT, DPT, MBA
These items have been helpful to our clients. Below recommendations do not constitute an endorsement. Check with your therapist to make sure they are right for you!
Easy application of cold or heat to the jaw and face “Face Caddy”
The face caddy is a Velcro closure pack that allows easy application of heat OR cold to the face and jaw. For additional information, click here.
Self soft tissue release when a foam roller will not do
This stick massage roller has neoprene beads distributed along the metal roller making areas of differing density. It is very helpful for rolling out the lower leg or iliotibial band. Also comes in a shorter “travel size”. For additional information, click here.
Stick massage roller “Pro-TecPTRoller”
Release your feet
Pay attention to the feet that keep you standing and stepping. These hemi-spheres can be used while sitting or standing. You don’t know how tight and stiff your feet are until they are released. For additional information, click here.
Self foot release
Firm foam roller with slight “tread” creating pleasing pressure gradients during rolling. Light weight and hollow, it is good for traveling. This roller is more firm than the white or marbled rollers. For additional information, click here.
Foam roller (short)
White foam roller assortment
We use these rollers in the clinic. They are relatively durable and not as firm as some other options. The 36” long rollers (full round or half round) are good for supine positioning exercises or rolling. The shorter rollers are more portable and suitable for rolling. For additional information, click here.
Foam roller (assorted lengths, half and full rounds)
Inflatable lumbar support
The benefit of this lumbar support is its versatility–inflate less for firm surfaces, inflate more for soft surfaces. Deflates for easy travel. Don’t leave it behind! For additional information, click here.
Medic Air back pillo