Hey, Marsha, go research chia seeds. They have helped me a lot. I started with only a tsp and up to only a tbsp in the morning because they are so high fiber but check them out. If you try them, soak them in the 30 cal almond milk for at least 30 min. You can make pudding with them or use them in a smoothie or make refrigerator oatmeal and use them. Lots of options and they pack a lot of nutrients in one tablespoon
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