Berry Smoothie Bowl 🤪 @ClevelandClinic. creamy, crunchy

Recipe: Berry Smoothie Bowl

A creamy smoothie with crunchy toppings — in a bowl!

Ingredients

Smoothie base

  • 1 1/2 cups plain yogurt
  • 1 banana, frozen
  • 1/2 cup orange juice
  • 1 cup berries of your choice
  • 1 tablespoon flaxseeds
  • 1 scoop vanilla plant-based protein powder, optional

Toppings

  • 1 tablespoon slivered almonds
  • 1 teaspoon chia seeds
  • 1 tablespoon pomegranate seeds

Directions

  1. Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
  2. Serve immediately in a large bowl with toppings.

Ingredient health benefits

  • Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but can’t make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
  • Bananas: Most everyone knows that bananas are a great source of potassium, but there’s so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
  • Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
  • Almonds: This nut may seem ordinary, but its benefits certainly aren’t. Almonds are rich in calcium and unsaturated fats that raise your “good” (HDL) cholesterol. Your brain will also thank you for the flavonoids and vitamin E.
  • Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when they’re in your stomach juices, which can be helpful if you’re trying to lose weight.
  • Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice that’s high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldn’t hurt!

Nutrition information (per serving)

Makes 4 servings
Serving = 3/4 cup

Calories: 160
Carbohydrate: 27 g
Sugars: 17 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 5 mg
Protein: 9 g
Sodium: 70 mg

The Focus of our Treatment is Exercise Prescription #physiotherapy at Trinity College Dublin

What is Physiotherapy?

Physiotherapy (also known as physical therapy) places full and functional movement at the heart of what it means to be healthy. It involves treating patients of all ages with a range of illnesses and conditions, including those with back and neck problems, sports injuries, arthritis, or those recovering from strokes and operations. The focus of our treatment is exercise prescription. 

Physiotherapists may be part of a multidisciplinary medical team that includes physicians, nurses, speech and language therapists, psychologists, occupational therapists and social workers among others. Alternatively, they may work from clinics or specialise in particular areas of the discipline.

Physiotherapy: The course for you?

Physiotherapy is both physically and academically demanding and an interest in working with people is an requirement, alongside strong communication skills. Visiting a local general hospital or other area where physiotherapists work will give you a good understanding of what exactly is involved.

Physiotherapy at Trinity

Physiotherapy is based in the Trinity Centre for Health Sciences in a purpose built complex at St. James’s Hospital. This complex houses other health science disciplines and allows physiotherapy students to share courses with those in the other health sciences to give a multidisciplinary approach to studying and working. The centre is about 3km from the main campus and is beside a Luas station on the line running between Tallaght and Connolly Station.

All students will have clinical placements at Trinity’s associated teaching hospitals of St. James’s and AMNCH in Tallaght, where there is an established expertise in most areas of physiotherapy. These placements allow students to gain experience in some of the specialist areas of physiotherapy including neurology, respiratory care, coronary care, orthopaedics, women’s health, care of the elderly, sports and out-patients.

Graduate skills and career opportunities

Successful completion of the course entitles you to membership of the Irish Society of Chartered Physiotherapists, the accrediting body for physiotherapy in Ireland. Physiotherapists are sought throughout the world and you will be able to work with a wide range of conditions or to specialise, as you wish. There is also great scope for you to continue to develop your skills and expertise in areas such as sports medicine, neurology, cardiology, respiratory, research, education, management or private practice. Students may also work with a professional sports team as part of multidisciplinary athlete support.

Your degree and what you’ll study

The major objective of this four-year course is to enable you to become a competent professional with the ability to work independently with patients. There are two components to Physiotherapy: theory and clinical practice. In the first year the emphasis is on laying a foundation of theoretical knowledge and the second year introduces students to the clinical skills and procedures used by physiotherapists. Clinical sciences are taught mainly in the second and third years. In the third and fourth years students spend up to fifty percent of their time on clinical placement. In the fourth-year, students have an opportunity to develop specialist knowledge in a particular area of physiotherapy and undertake a research project.

First and second years

In first and second year as you will have approximately 20 hours of teaching each week, divided between lecture and practical classes.

Courses covered in the first two years include: Physiology, Anatomy, Physics, Chemistry, Pathology, and Exercise. You will also start to study various conditions and specialities frequently seen in physiotherapy, such as respiratory conditions and musculoskeletal conditions.

At the end of second year you will start clinical placements under the supervision of skilled and experienced tutors. These may be taken in hospitals, clinics, day centres or within private and community practice.

Third and fourth years

In the third year, half of the time is spent on academic studies and the other half on clinical placements in a variety of settings both within and outside the Dublin area.

In fourth year, you will undertake an investigative project and study the following subjects: sports and exercise medicine, ergonomics, professional issues and advances in physiotherapy.

End-of-year written examinations and tests in certain subjects, such as anatomy, make up the theoretical assessment structure. There are a number of submitted assignments in third and fourth years.

In addition, you will be continuously assessed during your clinical placement and will have practical exams on the skills element of the course, including your assessment of a patient while on a clinical placement.

Click here for further information on modules/subjects.

Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation @MayoClinic 🌈 🏳️‍🌈 🌈

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

nFruitRainbow

Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.

Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

  • Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
  • Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
  • Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
  • Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.

It’s fun and healthy to make pizza on the grill. It’s also quick and easy — and sure to be a family favorite. @ClevelandClinic

Recipe: Grilled Chicken Pesto Pizza

It’s fun and healthy to make pizza on the grill. It’s also quick and easy — and sure to be a family favorite. Experiment with different vegetables and fruits on your grill this season for healthy, tasty meals.

Ingredients

  • 1 package prepared whole-wheat pizza crust (found in refrigerated section)
  • 1/2 cup prepared pesto sauce
  • 4 ounces soft, low-fat goat cheese, cut in small cubes
  • 1 large ripe tomato, sliced thin
  • 1/3 cup fresh or canned roasted red pepper, drained well and cut in thin strips
  • 6 ounces precooked chicken breast, cut into small chunks

Directions

  1. Spray or brush grill grate with oil. Preheat grill to medium-high.
  2. Brush or spray a cutting board or large pan with olive oil. Spread out pizza dough with oiled fingers into the desired crust shape.
  3. Prepare vegetables, chicken and cheese in small cups or bowls. Set aside.
  4. When you’re ready to grill, put pizza dough on grill and cover.
  5. Cook for approximately 2 to 3 minutes, or until the top begins to bubble and the bottom is lightly browned.
  6. Flip over and brush with pesto sauce.
  7. Working quickly, add the tomatoes, roasted red peppers and chicken. Dot with cheese.
  8. Cover and cook for another 2 to 3 minutes or until the cheese is melted. Take off the heat and enjoy!

Nutrition information (per serving)

Makes 6 servings
Serving size = one slice

Calories: 428
Protein: 24 g
Total fat: 12 g
Saturated fat: 5 g
Sodium: 540 mg
Calcium: 95 mg
Fiber: 6 g
Sugar: 3 g
Potassium: 410 mg
Magnesium: 80 mg

It’s fun and healthy to make pizza on the grill. It’s also quick and easy — and sure to be a family favorite. @ClevelandClinic

Recipe: Grilled Chicken Pesto Pizza

It’s fun and healthy to make pizza on the grill. It’s also quick and easy — and sure to be a family favorite. Experiment with different vegetables and fruits on your grill this season for healthy, tasty meals.

Ingredients

  • 1 package prepared whole-wheat pizza crust (found in refrigerated section)
  • 1/2 cup prepared pesto sauce
  • 4 ounces soft, low-fat goat cheese, cut in small cubes
  • 1 large ripe tomato, sliced thin
  • 1/3 cup fresh or canned roasted red pepper, drained well and cut in thin strips
  • 6 ounces precooked chicken breast, cut into small chunks

Directions

  1. Spray or brush grill grate with oil. Preheat grill to medium-high.
  2. Brush or spray a cutting board or large pan with olive oil. Spread out pizza dough with oiled fingers into the desired crust shape.
  3. Prepare vegetables, chicken and cheese in small cups or bowls. Set aside.
  4. When you’re ready to grill, put pizza dough on grill and cover.
  5. Cook for approximately 2 to 3 minutes, or until the top begins to bubble and the bottom is lightly browned.
  6. Flip over and brush with pesto sauce.
  7. Working quickly, add the tomatoes, roasted red peppers and chicken. Dot with cheese.
  8. Cover and cook for another 2 to 3 minutes or until the cheese is melted. Take off the heat and enjoy!

Nutrition information (per serving)

Makes 6 servings
Serving size = one slice

Calories: 428
Protein: 24 g
Total fat: 12 g
Saturated fat: 5 g
Sodium: 540 mg
Calcium: 95 mg
Fiber: 6 g
Sugar: 3 g
Potassium: 410 mg
Magnesium: 80 mg

As more people are drinking less, here are some of the benefits: better sleep, less anxiety/depression, memory is better, fewer tummy problems…@ClevelandClinic

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Cleveland Clinic

@ClevelandClinic

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As more people are drinking less, there’s been an uptick in more drink companies creating nonalcoholic options. But it can still be tough to figure out which of these options are healthy. Keep an eye on ingredients like sugar, artificial sweeteners and caffeine. If you’re choosing nonalcoholic alternatives, consider options that are low in added sugars and free from unnecessary additives. Consulting a healthcare provider can help ensure your choices support your overall well-being.

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