Recipe: Perfect Chocolate Chia Pudding Sweet mix of coconut, cherries and chocolate

A top-down view of a chocolate smoothie bowl (thick smoothie served in a bowl with a spoon) garnished with chia seeds, large coconut flakes and cacao nibs. Healthy vegan breakfast. The smoothie portion contains banana, chocolate, almond milk and ice.

This pudding is packed with health-promoting chia seeds, almond milk, cinnamon, cocoa, coconut flakes and dried fruit. It’s the perfect chocolate treat.


½ cup Chia seeds
1 cup vanilla almond milk, unsweetened
1 cup 2% milk (may use all almond for non-dairy option)
1½ tablespoons honey
1 tablespoon cocoa powder, unsweetened
1 teaspoon cinnamon
1 teaspoon vanilla extract
2 tablespoons coconut flakes, unsweetened
2 tablespoons dried tart cherries, or other unsweetened dried fruit


  1. Place chia seeds, milks, honey, cocoa, cinnamon and vanilla in a glass container with a tight lid.
  2. Seal and shake well to combine. Refrigerate for at least 5 hours or overnight.
  3. Serve topped with coconut flakes and dried fruit to garnish.

Note: For a smoother texture, blend pudding in a high power blender before refrigerating. Be sure to blend well to avoid a gritty texture.

Nutrition information

Makes 6 servings

Each 1/2 cup serving contains:

Calories 140
Total fat 7g
Saturated fat 2g
Trans fat 0g
Protein 4g
Total carbohydrate 16g
Fiber 6g
Sugar 7g
Cholesterol 5mg
Sodium 150mg

3 common solutions for back pain with physical therapy:@ClevelandClinic

Cleveland Clinic

3 common solutions for back pain with physical therapy:

Recipe: Nutty Steel Cut Oats With Fruit

Cleveland Clinic

Upgrade your breakfast with steel cut oats. They’re freshly milled from high protein oats make a delightful, full-bodied hot cereal:


¼ cup steel cut oatmeal
¾ cup unsweetened almond milk
1 tablespoon fresh strawberries
1 tablespoon fresh blueberries
1 teaspoon toasted walnuts, chopped
½ teaspoon honey


  1. In a medium-sized pot, add almond milk and oatmeal.
  2. Bring to simmer; stir until oatmeal is thick and creamy – about 20 minutes.
  3. Serve with your favorite fresh berries, sliced bananas, or toasted walnuts, and almond milk.

Nutritional information (Per serving)

Makes 1 serving
Calories: 210
Total fat: 6 g
Saturated fat: .5 g
Protein: 7 g
Carbohydrate: 34 g
Dietary fiber: 5 g
Sugar: 4 g
Cholesterol: 0 mg

Source: Chef Michelle Bartoul-Mangan, Cleveland Clinic Wellness

Recipe: Savory Sweet Potato-Quinoa Muffins

Cleveland Clinic

These deliciously cozy muffins satisfy cravings both sweet and savory, and offer impressive health benefits (fiber, beta-carotene and vitamins galore), all at once:

Think of these deliciously cozy muffins as a triple treat: They manage to soothe the soul, satisfy cravings both sweet and savory, and offer impressive health benefits (fiber, beta-carotene and vitamins galore), all at once. You may want to double the recipe — we guarantee they won’t last long.


¾ cup quinoa flour
½ cup almond meal/flour
1½ teaspoons baking soda
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 large eggs
1½ cups sweet potato puree
1 tablespoon extra virgin olive oil
¾ cup water
1½ cups quinoa, cooked
½ cup walnuts, chopped
¼ cup flat leaf parsley, chopped
2 teaspoons fresh thyme leaves
2 scallions, chopped


  1. Heat the oven to 350°F. Line a 12-cup muffin pan with paper liners.
  2. In a medium bowl, whisk together the quinoa flour, almond meal, baking soda, salt and pepper (the dry ingredients).
  3. In a large bowl, beat the eggs. Whisk in the sweet potato puree, olive oil and water. Add the dry ingredients from the first bowl, above, and whisk together. Stir in the cooked quinoa, walnuts, parsley, thyme and scallions.
  4. Divide the batter evenly among the cups. Bake 30 to 35 minutes, until just a few moist crumbs remain on a toothpick inserted into the middle of one muffin. Serve warm.

Nutritional information (per serving)

Makes 12 muffins (1 serving = 1 muffin)

140 calories, 6.5 g total fat, 1 g saturated fat, 5 g protein, 16 g carbohydrate, 2.3 g dietary fiber, 1.8 g sugar, 32 mg cholesterol, 280 mg sodium

Developed by Sara Quessenberry for Cleveland Clinic Wellness

Why Do You Always Wake Up at 3 a.m.?

cleveland waking up at night

Cleveland Clinic

Waking up at night, by itself, isn’t a problem. However, waking up and staying awake can be. Here’s what to do:
Why Do You Always Wake Up at 3 a.m.?
It’s a common phenomenon — and usually harmless

No Level of Alcohol is Safe.@ClevelandClinic

Stopping for happy hour with colleagues after work. Cracking open a cold beer (or two) while watching the game. Meeting up with girlfriends for a glass of pinot noir. Having an alcoholic beverage of choice is a common way to unwind. But according to a recent study, even casual drinking can put your long-term health at risk.

Liver specialist Jamile Wakim-Fleming, MD, did not take part in the study, but says the research found that alcohol was a leading risk factor for both disease and premature death.

“They found that alcohol was the seventh leading cause of death worldwide,” she says. “But even more alarming, is that it was the first leading cause of death of people between the ages of 15-49.” 

What the study examined

The study looked at global data from hundreds of previous studies and found that for all ages, alcohol was associated with 2.8 million deaths each year.

Researchers found that alcohol-related cancer and heart disease, infectious diseases, intentional injury, traffic accidents and accidental injury were some of the leading causes of alcohol-related deaths.

But isn’t alcohol good for your heart?

Dr. Wakim-Fleming says people often believe that a little bit of alcohol, wine in particular, may be good for their heart. But the study results didn’t show any health benefit to drinking any amount of alcohol.

She says this information, along with previous research that has shown more young people are dying from alcohol-related liver disease, indicates that excessive drinking among young adults is a growing problem.

The damage grows over time

And like any substance-abuse problem, Dr. Wakim-Fleming says the damage to the body from alcohol increases over your lifespan.

“It’s a cumulative effect,” she explains. “If you do it all at once, then you’re going to have the effect now. If you drink on a regular basis, over years it’s going to be cumulative and you will end up with a problem later on.” 

Dr. Wakim-Fleming notes that anything we do in life involves risk, but it’s important to know what the risks are so that we can make the best decisions for our health.

Complete results of the study can be found in The Lancet.