When you sit down to eat, how you eat might have as much of an impact on your health as what you eat.

Donna Plants from PHC says that the most important thing when it comes to meals is planning ahead. Plants recommends knowing what you are having and plan at least five dinners in advance. Other tips Plants recommends:

> Make your table and your plate look good even if you're eating alone.
> Do not eat in front of the TV, computer, or while reading a book. This allows you to focus on the foods you are eating. Take time to notice the textures and flavors and give thanks for the meal.
> Drink eight ounces of plain water BEFORE your meal. Doing this will keep you from eating too fast. Also, drink plain water with your meal.
> If you like to end your meal on a sweet note, try sugar free Jell-O with fat free whipped cream, sugar free and fat free pudding, a bowl of fresh fruit cut into bite-size pieces, or try the PHC chocolate or lemon chews.

Plants says we need to remember why we eat...to produce fuel and energy for our bodies. The quality of the food you eat will determine your health and energy.

Chicken Marsala Recipe
1. Spray non-stick skillet with butter flavor cooking spray.
2. Hammer chicken breasts between two sheets of wax paper or plastic wrap.
3. Sprinkle garlic powder, black pepper and/or salt-free Greek seasoning on each side.
4. Heat 1 tsp. chopped garlic in 1 tsp. olive oil in pan prepared with cooking spray over medium-high heat.
5. Brown chicken breast on each side and add mushrooms.
6. When brown, lower heat and add 1 tsp. lemon juice, 1 tbsp. marsala cooking wine and capers.
7. Cover until chicken is fully cooked.
8. Finish with fresh cracked black pepper if desired.