Ok. I know. It has been a long, looooong while since I posted a recipe. But I’ve been making a ton of fun viral recipes so I thought I would post the ones I have actually tried and I liked – sort of like those folks on TikTok who try viral recipes so you donlt have to.
Thats what this is – I found it somewhere on a social post in the interweb… no idea where now so I can not give credit but I have tweaked it enough that I think that should be ok…
So because of my age and stage (51 years young in perimenoupause – so so fun right?) I have been making sure to try to get enough protien – did you know that the average woman needs about 100 grams of protien a day and most of us dont get there. Why do we need more protien now? Well we need the amino acids which are the building blocks of protien because we are losing some from our own muscles so the way to replace – eat enough protien and lift heavy things (not kidding -get on the weight lifting ladies!). After the age of 50 people lose 1-3 % of their muscle mass every year so if you live till 80 you will have lost 30-90% of your muscle mass unless you do things to preserve it! I am now activly training to be able to get off the toilet when I am 80, no joke.
Ok back to the recipe… lots of protien, super quick and easy and super tasty!
This one is so simple it takes me 5 mintues to make and I chill overnight and eat the next day – there is so much protien in it that I am full for hours and it is so tasty that I make it several times a week for myself – no joke!
Here is what you need
Ingredients
100 grams plain high protien Greek Yogurt or Skyr
1 scoop protien powder (vanilla preferred)
2 Tbsp chia seeds
2-3 Tbsp leftover coffee (I make this when there is a bit left over in the pot from the day)
about 1/2 tsp cocoa powder to taste
Directions
Mix all together except cocoa powder and put in a container overnight in the fridge. I use a glass container with a sealable lid so I can take this to work the next day. In the morning dust the top of the tiramisu with cocoa powder. That is it. eat and enjoy – this bad boy has about 265 calories and 38 grams of protien depending on the type of yogurt and protien powder you use so if increasing your protien is something you are looking to do this is a great and super delicious way to do it!
my portable shockwave machineme treating my own foot with shockwave
If you’ve been dealing with stubborn pain that just won’t go away—no matter how much stretching, rest, or treatment you’ve tried—shockwave therapy might be the missing piece.
In my chiropractic practice serving Lawrence Park and York Mills, I use shockwave therapy regularly to help patients move past chronic pain and finally start healing.
What Is Shockwave Therapy and How Does It Work?
Shockwave therapy uses acoustic waves to stimulate healing in injured or chronically irritated tissues like tendons and fascia.
These waves deliver mechanical energy into the tissue, which helps:
Increase blood flow
Stimulate cellular repair
Break down stubborn scar tissue or calcifications
In simple terms, it “wakes up” tissue that has stopped healing properly.
When I was first looking into bringing shockwave into the clinic, I came across a story I still love. The technology was discovered over 30 years ago—possibly during blast testing. People living nearby were later surveyed, and unexpectedly, many reported decreased pain from conditions like tendonitis and arthritis.
Was it the acoustic waves affecting tissue at a cellular level? That’s what researchers began to explore—and what eventually led to modern shockwave therapy.
Whether or not that’s the full story, the results we see today are very real.
Shockwave vs. Ultrasound or Laser Therapy
A question I hear all the time is how shockwave differs from other therapies.
Ultrasound and laser primarily deliver energy through heat or light. Shockwave is different because it delivers a stronger mechanical stimulus that encourages a more active healing response.
This makes it particularly helpful for:
Chronic injuries
Stubborn tendon issues
Pain that hasn’t responded to other treatments
Is Shockwave Therapy Evidence-Based?
Yes—there is strong and growing research supporting shockwave therapy for chronic musculoskeletal conditions.
Studies show positive outcomes for:
Plantar fasciitis
Tennis elbow
Frozen shoulder
Achilles tendinopathy
That said, it works best when used as part of a comprehensive plan. In my clinic, I combine shockwave therapy with proper diagnosis, targeted exercises, and hands-on chiropractic care to get the best results.
What Conditions Can Shockwave Therapy Treat?
Shockwave therapy is most effective for chronic tendon and soft tissue issues—especially ones that have been lingering for months.
Common conditions we treat include:
Plantar fasciitis (heel pain)
Tennis elbow and golfer’s elbow
Achilles tendinopathy
Patellar tendinopathy (jumper’s knee)
Rotator cuff injuries
Frozen shoulder (including calcific tendonitis)
Conditions I Was Honestly “Shocked” It Helped
There are also some conditions where the results have surprised even me.
I personally dealt with plantar fasciitis in both feet (likely related to perimenopause and hormonal changes). After about 8 treatments, my pain was completely gone—even though the root cause hadn’t changed.
I’ve also seen great results with:
Chronic lower back pain (especially in people who sit most of the day)
Persistent trigger points
Foot osteoarthritis (pain relief and improved function)
Other conditions that often respond well include:
Chronic hip or gluteal tendon pain
Neck tension and stiffness
Long-standing muscle tightness
Pain associated with osteoarthritis
What Does Shockwave Therapy Feel Like?
The best way to describe it is like a light elastic band snapping against the skin.
Some areas can feel tender, especially if already irritated, but treatments are very manageable.
In my clinic:
I keep the intensity at a comfortable level (no more than 3/10)
I adjust based on your feedback
Each area takes about 3–5 minutes
When I first started offering shockwave, it was more uncomfortable. Over time, I’ve refined my technique so treatments are much more tolerable.
What Should You Expect From Treatment?
Shockwave sessions are quick and efficient.
Most patients need:
5–8 treatments
Typically spaced one week apart (sometimes twice weekly)
After treatment, you may feel mild soreness for a day or two—similar to how you feel after a good workout. This is normal and part of the healing process.
Some people notice improvements early, but more often the biggest changes happen gradually over several weeks as the tissue repairs.
The goal is not just short-term relief—but long-term healing.
Is Shockwave Therapy Right for You?
If you’re dealing with pain that:
Keeps coming back
Hasn’t improved with other treatments
Has been present for months
Shockwave therapy may be exactly what your body needs.
At my clinic in the Lawrence Park and York Mills area, I use shockwave as part of a personalized, hands-on approach to care—so you’re not just feeling better temporarily, but actually healing.
Ready to Get Started?
If you’re curious whether shockwave therapy is right for you, I’d be happy to help.
Book an appointment today and let’s create a plan to get you moving—and feeling—like yourself again.
