Life Choices

The truth is, diets don't work. Diets make you change the way you eat for a short period of time to obtain a goal weight and then you stop the diet. Then you go back to the way you normally eat and all the weight comes back, usually with extra. The only way to lower your weight and keep it off is to change the way you actually eat and live your life. You need to make the right "Life Choices" for you. This section of "Life Choices" is dedicated to giving you different ideas and suggestions on how to eat in a healthier manner, which should help control your weight and give you a desirable well-being.


  1. Drinking water not only keeps you hydrated it also holds off hunger pains by keeping you feeling full.
  2. Before meals, drinking a glass of vegetable juice will cause you to take in 135 less calories and suppress appetites.
  3. Switch from coffee to green tea, its a potential appetite suppressant and can burn up to 43% more fat.
  4. Low morning blood sugar will continue to drop lower, causing massive food cravings through out the day unless you eat breakfast.
  5. Having an egg instead of a bagel every morning could cause 65% more weight loss and burn 16% more fat according to some surveys
  6. Choosing high fiber whole grains, like oatmeal, brown rice and whole wheat bread, naturally curb your appetite.
  7. By eating smaller meals every 2-3 hours kills big appetite urges and reduces cravings, regulating blood sugar by giving a constant supply of energy.
  8. Avoid refined and processed carbs (white bread, regular soda, sweets, candies & cookies) they cause blood sugar levels to rise and then crash rapidly leaving cravings for the same carbs.
  9. Having a bowl of low calorie soup or broth before your meal will help you start feeling full before you start your main course.
  10. Before going out for a meal, eat a small healthy snack.
  11. Instead of using sugar to flavor your meal, try cinnamon, cloves or nutmeg instead.
  12. Taking vitamin B-3 will lower cravings for sugar and alcohol.
  13. Capsaicin, found in chili peppers and hot sauce, lower the hormone Ghrelin, an appetite enticer, while increasing the appetite suppressant Hormone GLP-1
  14. Eating small pieces of dark chocolate lowers cravings, the bitter taste signals the body to decrease appetite and steric acid slows digestion. Just make sure the chocolate is at least 70% cocoa.
  15. Fish, high in omega-3 fats, like salmon, tuna & herring, increase the appetite suppressing hormone Leptin.
  16. Tofu contains the ingredient called Genistein which helps reduce appetite.
  17. Throw out all the bad snack choices that you have around. 18) Make sure that 30% of your diet is protein, it quickly gets rid of sugar cravings.
  18. Keep a food diary, writing down everything you eat will help prevent over eating.
  19. A whiff of vanilla will trick your system into thinking your cravings have already been curbed.
  20. Sometimes cravings are false and actually come from your head not your stomach. Wait 20 minutes, if it goes away it was false if it increases it is real.
  21. A 15 minute walk and reduce chocolate cravings by 12%
  22. The color blue is a true appetite suppressant, the more of the color blue you have around, the more it works. (red, yellow and orange actually increase hunger, think of your favorite fast food chains logos color scheme)
  23. Order the small size, todays small is yesterdays medium or even large. Take your time while eating and soon the small will feel like a large.
  24. Donít talk while you are chewing, put down your fork, finish chewing and swallow then talk. This will also slow you down and make you feel full sooner.
  25. At the first sign of feeling full stop eating and remove your plate from in front of you.
  26. Allow a half hour to pass between the time you take the last bite of your meal and the first bite of your dessert.
  27. Reducing stress will help, stress causes the body to release a hormone called Cortisol that makes you hungary.
  28. Get plenty of sleep, a lack of sleep actually causes your body to release a hormone called Ghrelin that makes you want to eat.

Why would a food service company give you tips on how to cut the amount of food you eat? Because if we can provide you the right options to put together the right meal you will be a much happier customer and that is truly our actual goal.