— Packed with nutritional benefits

with a punch of nutrition including:

• Fiber, which improves heart health, reduces cholesterol and promotes intestinal health.

• Omega 3 fatty acids, important for both body and heart. Harder to obtain than Omega 6.

• High quality protein.

• Improvement of digestive health.

• 10 grams of fiber. Remember, your goal is 25-38 grams a day.

• 12 grams of carbohydrates.

• 9 grams of fat, of which 8 grams are heart healthy Omega 3 fats.

Closely

• All nine essential amino acids.

One serving is about 2.5 tablespoons and contains:

• 140 calories.

• 5 grams of protein.

Chia seeds are very small, but will expand into a soft gel when mixed with any liquid. Typically, they are used to make chia pudding; added to oatmeal, smoothies, yogurt and baked goods; or soaked to soften and use as a thickener. Just don’t eat them off a spoon unless you follow with plenty of water to chase them down — in fact, just don’t eat them off the