It helps to restrict your meals and keep your food in  a place with little distractions, (like dining area). It also helps to restrict activities in this area to meal preparation and consumption only. Concentrate on what you are eating..don't read your email or check social media. If you associate the dining area with meals, chances are if you are doing other things in the kitchen (ex. bills, watching television, holding conversations with other household members), it will most likely lead to extra snacking. After eating meals, leave the room, take a walk or do some chores in another room.  This will help to take your mind off of eating and give you the benefit of getting in some physical activity.  Designating the dining room as a place for food and nothing else will help you to focus on the purpose of eating for health and weight loss and help keep you from slipping.

4 chicken Breast-4 oz each

4 sticks of low-fat string cheese

½ cup diced tomatoes

4 Basil leaves-chopped

Garlic to taste

Salt substitute seasoning blend

1/2 package Gold Premium Chicken Soup mixed with 4 oz water

Make horizontal slice in chicken breasts.  Open breast and pound with meat mallet to flatten.  Season with salt substitute seasoning blend and garlic to taste.  Place cheese in the middle of the flattened breast, ¼ of the tomatoes & basil.  Carefully fold breast back to original shape & secure with toothpicks. In a large non stick oven proof skillet Heat over medium high heat and cook till golden brown. (3-5 min per side) Add chicken soup, bring to a boil and cook 1 minute.  Transfer to oven and bake until cooked through 10-20 minutes.

Makes 4 4oz servings =4 Protein