Summarize the following:
If you have been walking or exercising too much, you can do lighter exercise or more slowly increase your exercise load to avoid soreness. Use the exercises listed in this article even when your ankles are no longer sore to strengthen your foot muscles. If the cause is medical, work out a treatment plan with your doctor. This may mean losing weight, taking medication, or changing your lifestyle. Stretching and warming up can greatly reduce muscle injury and soreness. Ask your trainer or coach for specific warm-ups geared towards your sport. Warm-ups usually consist of light exercises focused on your ankles, not literally warming up your ankle with heat. However, some exercise regimens devised by experts do involve temperature control. Wear comfortable and supportive shoes that do not exceed 1 inch (2.5 cm) in heel height nor irritate your feet. Consider high tops for activities that may strain your ankles. While sitting, have good posture and place your feet flat on the floor. Do not cross your ankles or bend them awkwardly while seated. Sleep with your legs and ankles relaxed in a relatively straight fashion; your ankles should not be bent or stretched. Exercise regularly so that intense periods of exercise do not induce ankle soreness. Consume proper nutrients in your diet to help your bones and muscles stay strong; lack of calcium, vitamins, or other minerals can cause greater muscle stiffness and bone weakness. Do stretching, strengthening, and proprioceptive exercises. Consider getting your ankle taped.

summary: Create a plan for reducing or treating the cause of your sore ankles now. Warm up before playing sports or exercising. Take other measures throughout your day to ensure strong, healthy ankles.


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You can increase the protein content and nutritional value of your pea powder by adding ¼ cup of seeds to your pea protein powder. Use whole seeds and blend them on high until they turn into a powder. Then mix the seeds into the pea protein powder. Some good choices include:  Chia Pumpkin Flax Sunflower Hemp Adding almond flour or coconut flour to the recipe can change the flavor and add some more protein as well. Try adding in about ¼ cup of almond flour or coconut flour to the pea protein powder and combine the ingredients well. Cacao can add a nice chocolate flavor to your protein powder and it also contains about 10 grams of protein per ounce. Try adding about one ounce (two tablespoons) of cacao powder into your protein powder and stir the ingredients until they are well combined. Stevia is a natural, calorie free sweetener. You can use it to sweeten your protein powder if you prefer sweet smoothies in the morning. To sweeten your protein powder with stevia, add about one teaspoon of stevia to your protein powder and combine the ingredients well. Spices can add extra flavor to your protein powder. Think about what types of flavors will work best with your smoothie recipes. For pumpkin pie smoothies, try cinnamon and nutmeg. Or for a mango smoothie, try chili powder. Make sure that you only use a small amount to flavor your protein powder. Start with about 1/8 of a teaspoon and increase if desired. Some good spice choices include:  Cinnamon Ginger Nutmeg Chili Cayenne Curry powder

summary: Add ¼ cup of seeds. Toss in ¼ cup of almond or coconut flour. Try a couple of tablespoons of cacao. Make it sweet with a teaspoon of stevia. Incorporate some spices.


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If you’re eating genuine hardtack, and would like to consume it in a historically authentic method, you’ll need to soak the hardtack for 1 or 2 hours. Submerge as many pieces of hardtack as you like in a bowl filled with tap water, and let it soak.  Keep an eye on the hardtack as it soaks. Pull it out of the water once it’s softened to the touch, but before it’s started to dissolve. For a more flavorful hardtack, soak it in a large mug full of hot coffee. Dry hardtack is not meant to be eaten quickly. Nibble and gnaw at the edges and corners of the hardtack, then eat the small bits that break off in your mouth. Think of the hardtack as if it were a bread version of beef jerky. Work through the food slowly and don’t bite off too much at once, or you’ll be chewing 1 bite for 15 minutes. Hardtack needs to be both flavored and softened before being eaten. Frying the hardtack in bacon grease can both flavor and soften it. Add about 2 tablespoons (30 mL) of bacon grease to a skillet, and heat it on medium-high until it starts to sizzle. Then drop in 3 or 4 pieces of hardtack. Cook the hardtack for about 5 minutes on each side, or until the hardtack has absorbed enough grease to be slightly spongy. Since hardtack is essentially a thick, hard water cracker, it can be eaten in the same way that many water crackers are eaten. Top the hardtack with a creamy cheese like brie or gouda, and add your favorite fruit jam or jelly.  Bite into the hardtack gingerly at first. Despite its soft toppings, the hardtack itself will be tough to gnaw through. If you’d rather have the hardtack break apart easily in your mouth, soak it in water for 5 minutes before adding the jam and cheese. For a sweet take on eating hardtack, use your hands to break up 1 or 2 pieces of hardtack over a large bowl. Aim for chunks about 1 inch (2.5 cm) wide. Add about 2 tablespoons (30 mL) of melted butter and 1 tablespoon (15 mL) of brown sugar to the bowl. Stir the ingredients together until the brown sugar has melted.  If you have whiskey on hand, add about 2 ounces (57 g) to the hardtack and sugar mixture. Then, use your spoon to stir all of the ingredients together. The end result should be a thick, chunky “pudding."
summary: Soak the hardtack in water for 2 hours until it becomes spongy. Gnaw on a chunk of hardtack for 20-30 minutes if you’d rather not soak it. Fry a few pieces of hardtack in bacon grease for added flavor. Top the hardtack with jam and cheese in you prefer not to fry it. Crumble hardtack with butter and brown sugar for a dessert-like option.