You want a snack have a protein enriched snack it is the most satiated nutrient; a low fat yogurt, a slice of toast with peanut butter, half a turkey sandwich. Stay away from nuts; half a cup of nuts has up to 400 calories and 1 oz. of cheese about 100 calories.

TAKE YOUR WHOLE CHICKEN AND TURN IT WITH THE BACK UP.	CUT ON ONE SIDE OF THE BACK BONE.	DO THE SAME TO THE OTHER SIDE.
REMOVE BACK BONE	WHAT IS SHOWN IS THE TWO WING BONES REMOVED BY STARTING AT THE WING AND MOVING YOUR WAY AROUND.	THE BREAST BONE AND THE WING BONES ARE REMOVED. LOOK AT LEG REMOVAL IF CONFUSED.
FINISH UP BY REMOVING THE LEG BONE AS SHOWN.	IF YOU WANT TO LEAVE THE TIP OF THE BONE JUST HIT WHERE SHOWN AND IT WILL BREAK.	ALL BONES REMOVED WITH TIP OF LEG BONE STILL ATTACHED.
REMAINS TO BE PUT IN SEPERATE POT.	AND YUM THE START OF SOME GREAT SOUP OR BROTH.

This is the Heart Smart Chocolate that you might have heard about. I have been having a bit of the 88% cocoa when I have wanted something sweet. I have tried all of these and they are all great. This chocolate is not bitter so don’t let the 88% cocoa scare you. They use the whole cocoa bean not just the shell so that is why the chocolate isn’t bitter. I break the chocolate to make squares then with a knife I cut again where it is scored and then I cut again so it makes little squares.  To me it doesn’t matter if it is small squares, because I get the great taste each time anyway and in the end I eat at least half of what I would other-wise.  You can buy these at Fred and Meyer in the Health section of the store. Anita  looked for them in QFC (since the same company owns both stores) and the bars were there, she didn't know about the individually wrapped chocolate; in the red boxes as shown.

INTENSE DARK CHOCOLATE WITH COCOA NIBS 75% COCOA EXTREME DARK CHOCOLATE 88% COCOA
DARK CHOCOLATE WITH ESPRESSO BEANS - 70% COCOA