Chia Yogurt Bowl with Banana, Pear, Raspberries, and Pumpkin Seeds

Symptom check-in

POTS: I had dizziness every time I stood up today and my heart rate jumped fast - I needed a quick breakfast today that I could eat sitting down, and I drank electrolytes with it.

Vestibular migraine: I had no vestibular migraine symptoms today - no vertigo, no nausea, and no light sensitivity.

Lupus: I had no rash, no body aches, no fever, and no nausea from my anti-rejection meds today.

Disorder safety check

Condition	Works?	Why
POTS	Not targeted	Helpful for calories, but it is not salty unless I add sodium elsewhere
Vestibular migraine	Usually	Cold, mild, non-acidic; keep fruit portions moderate if sensitive
Lupus	Yes	Fiber and healthy fats; easy on digestion if dairy is tolerated

Ingredients (1 bowl)

• 3/4 to 1 cup plain Greek yogurt (or coconut yogurt)

• 2 tbsp chia seeds

• 1/2 cup milk of choice

• Optional: handful of spinach (for the green chia)

• 1/2 banana, sliced

• 1/2 pear, sliced

• 1/3 cup raspberries

• 1 tbsp pumpkin seeds

• 1 tbsp chopped walnuts

• Optional: honey or maple syrup

Steps

1. Stir chia seeds into milk (blend milk + spinach first if using). Let sit 10 minutes, stir again, then chill until thick.

2. Add yogurt to a bowl and spoon chia pudding on top.

3. Top with banana, pear, raspberries, seeds, and walnuts.