KitchenCourses

Buy dried black beans, brown rice, eggs, tortillas, and some veggies. From this you can create - homemade chili, beans and rice on their own, beans and rice with veggies wrapped into a tortilla, beans in tortillas with veggies on the side, veggie frittata, veggie and egg breakfast burrito, huevos rancheros, black bean…

I make all my own salad dressing and only eat variations on vinaigrettes. I like to mix up my regular vinaigrette with pureed raspberries and some walnuts, or strawberries with poppy seeds.

I like to have a small cup of black bean or vegetable soup to fill me up at snack time.

I think what tends to happen is people don't eat breakfast or eat a non-nourishing breakfast and then end up binging later in the day to make up for those calories. So instead of eating at regular times during the day, they may end up eating no breakfast, an unhealthy snack because they're too hungry to wait for lunch,…

I am slowly transitioning to eating more organic, but not all. I'd say I'm about 50/50 with produce and only do organic with eggs, in terms of dairy right now (I drink coconut milk instead of regular milk). I'm also eating wheat-free at the moment, but my husband insists on organic bread. If you're going that route due to…

Maybe green smoothies? You can do less fruit and more veg.. tell them that it's "super hero juice" ;)

Some of my favorites are: homemade snack mixes (a few recipes here: http://kitchencourses.com/homemade-snack-mixes/) rice cakes granola roasted chickpeas (you can add any spices you want to change the flavor!) veggie strips and hummus popcorn greek yogurt

I like it on sandwiches, but also like to use it as a spread for crackers and veggie sticks. Tuna is also really good with a raw tomato sauce over pasta.

Great information! It's always good to know how to keep things moving! :)

They ARE high in fat, but they contain monounsaturated fats, which means that they're heart-healthy fats and good for your skin, hair, nails, and bones, as long as they're enjoyed in moderation. They're also a great source of protein and fiber, which means you'll stay full longer after even just a 1/4 cup serving and they…

It looks like you have some good solid choices with fiber and protein which will keep you full without having to eat a whole lot! Be sure to get as much fresh fruit and veggies as your budget will allow - your body will thank you for it! In terms of ideas/recipes: fried rice with eggs and brown rice frittata with eggs and…

I'd recommend using ingredients that are already perfectly proportioned, like bell peppers or potatoes, then stuffing them with whole grain warm salads to bake them off. You can also try making batches of larger meals or meals for four (like soups or healthy pasta dishes) and freezing one-serving portions. Here's a blog…

I think what you're doing is absolutely the right track to be on. Try to meet him halfway like you did with the potatoes and maybe add another green vegetable as a side dish so you can eat less potatoes and more of the greens. Also, as a trick that works with my husband, hiding healthier ingredients in dishes that he…

I like most fruit, but I'd have to say my favorite is raspberries. I love them in green smoothies, mixed into yogurt, in homemade salad dressing, and plain.

I don't know anything about the diet, but recently have been experiencing a lot of stomach pain after I eat, almost like my stomach feels like it's being squeezed. I normally eat products with wheat at least once a day and as a baseline almost always feel bloated. Last week, I saw my doctor and he has me removing wheat…

I like it in my morning oatmeal or to thicken up fruit smoothies (instant PB&J flavor!).

I would recommend creating components of meals all at once near the beginning of the week. Here's what I mean: Create a large batch of quinoa, brown rice, or other whole grain. Roast a few vegetables in the oven all at once, as well as cook some lean meats or prep some beans. Then each night, create different dishes around…

Are you getting enough water? Strangely, sometimes when I'm craving something, I'm actually just really thirsty and filling up on water helps to temper that craving. Also, do you eat quite a bit of sugar? It could be that your body is trying to balance itself out between high sugar levels with the craving for salt. Good…

Whole grains, like quinoa, amaranth, or brown rice. Beans Nuts and seeds

Dried or canned beans are a great source of protein, can be made into a ton of dishes, and are cheap! :)

Here are a number of ways to make it a little more interesting from my blog! Enjoy! http://kitchencourses.com/oatmeal-toppings/

Try adding fruits and vegetables that have natural sugars instead of refined or artificial ones to help temper your cravings. Think about roasting some carrots, sweet potatoes, or any other root vegetables. Also many fruits have natural sugars which could help temper your cravings. If you really want something sweet, stick…

Try making your own almond milk - you can control what goes into it (and don't have to worry about added chemicals or sweeteners)! Add 1 cup raw whole almonds to the bottom of a blender. Fill with as much water as you like. Place the lid on and let sit for 8 to 12 hours. After one hour, come back and blend it on high for 2…

Chopped vegetables as pizza toppings. Use butternut squash or cauliflower in white or cheese sauces to replace half the dairy. Add a handful of leafy greens to your fruit smoothies. Add chopped vegetables to pasta salad and stir-fries. Swap out more beans for meat in chili recipes. Add shredded carrots or zucchini to pasta…

Whole grains (brown rice, quinoa, millet, etc.) and beans - they're really filling and have tons of protein and fiber. A few good bang for your buck ingredients!

Stop thinking about it as "dieting" and you'll save yourself a lot of heartache. Start small with things that you know you can master and take it one step at a time. Break it into a plan for yourself, like within 2 weeks, you'll make the commitment to drink more water. Then next, you can start adding more vegetables and…

Hi! It's totally okay to slip up! Each meal, each snack, and each opportunity you have to have an interaction with your food and diet can be a clean slate. You just need to give yourself a little bit of leeway, step back and look at the bigger picture, and acknowledge that just because you didn't do 100% perfectly today,…