Think it’s not? Think Again

You guys know me.  I’m like you,

a mindful eater.

I read nutrition labels

and the whole nine yards.  But,

You know how it is when we deviate from

Our food plan, our bodies respond, right?


I know we agree that none of us

Wants to be policed about our food.

But, be honest we also know which

foods pack on the pounds.


True story…

My Jamaica trip J…

I told you, about it right?

Before I left, I was super careful.

I ate the following for breakfast, lunch, and dinner.

Breakfast:  water and green smoothie

Lunch:  water, white fish, spring mix salad, and black beans

Dinner: water and a hearty vegetable soup

And to be honest, this is my diet normally and I love it.


While in Jamaica I ate…

Breakfast: water, scrambled eggs, baked potatoes, and black tea

Lunch:  water, rice, fish, veggies, warm apple pie and Vodka on ice

Dinner:  water, sweet potato, jerk fish, salad, and Vodka on ice

Snacks:  mini dark chocolate – almond brownies

Let me tell you, the food was simply delightful.


Now, don’t get me wrong, I never stuffed myself.

But we all know, when we deviated from our normal eating

Patterns bellies become bloated and big.


I’m on the same page as you!  PERFECTION IS NOT THE GOAL. 

But we most certainly need a plan at all times.

We need to plan for when we are eating right

and when we decide to eat wrong.

That 80/20 rule really does work.

80% of the time, we need to eat well and workout.

20% of the time, if we indulge

In our favorites AND workout, it’s all good.


The Flat Belly Truth…

You can do a million crunches every day,

Plank until your face falls off and mountain climb

Until the cows come home

But if you don’t address what you’re eating

and drinking, that annoying layer of

Blubber around your belly will never go away.


Slim Down Solution…

Stop with the spot reduction exercising.


  1. Don’t just work out your

Abs for fat loss, in your belly, workout your entire body.

Then spend an extra 10 minutes

Targeting your abs after every workout.


  1. Reduce your fat plastering foods.

We don’t always have to choose the sweet or starchy options.

Give your taste buds new thrills by adding zesty sours

Or, savory bitters.


I put a short list of sour and bitter foods together.

Let me know which foods you decide to try.

Email me at


  1. Slow down, drink water, and talk more during meals.

We’re so busy these days.  We rush to buy the food, rush to eat,

And before you know it we’ve swallowed more food than we

  1. Now, our jeans are tight and

We’re unbuttoning the top button because we’re just way too



Sour Foods                                 Bitter Foods


1. Apple Cider Vinegar                   Unsweetened Chocolate

2. Greek Yogurt                               Coffee

3. Sauerkraut                                    Dandelion

4. Lemons/Limes                             Kale

5. Tamarind                                       Sesame Oil


Use this savory recipe to help get you started with

Eating healthier.  Remember, I’m here for you if you need me

Email me at or call 732-317-8931



Metra Lundy


Creamy Curried Kale and Chickpeas


  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 1 tablespoon ginger root, minced, or 1 tsp. powdered ginger
  • 1 teaspoon cumin seeds
  • 2 teaspoons garam masala (see below)
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1/4 teaspoon red pepper flakes
  • 8 cups chopped kale, packed (1 10-ounce bunch, about 6 ounces after stems removed)
  • 1/2 cup low-sodium vegetable broth
  • 1 cup unsweetened soymilk or other non-dairy milk
  • 1/4 cup raw cashews
  • 2 tablespoons nutritional yeast, optional
  • 2 tablespoons tomato paste
  • 2 15-ounce cans chickpeas
  • salt to taste   


  1. Heat a large, non-stick skillet over medium-high heat. Add onion and cook until softened and beginning to brown, 4-5 minutes, adding water by the tablespoon if needed to prevent sticking. Add the garlic, ginger, and cumin seeds and cook for 1 minute. Add the remaining spices and cook for another minute, stirring constantly to prevent burning.
  2. Reduce heat to medium. Stir in the kale and vegetable broth. Cover and cook until the kale is bright green and tender, about 5 minutes, stirring occasionally.
  3. While the kale is cooking, put the milk, cashews, nutritional yeast, and tomato paste in the blender and puree until smooth. When the kale is done, add it to the blender and blend until smooth.
  4. Transfer blended mixture back to the skillet and bring to a simmer. Check seasonings and add more to taste. Stir in chickpeas and continue simmering about 10 minutes. Add salt to taste and serve over basmati rice.

Preparation time: 10 minute(s) | Cooking time: 25 minute(s)

Number of servings (yield): 6


You can use packaged garam masala

purchased at your local food store or on Amazon

Better yet, if you have time….

You can make your own

1 teaspoon cardamom seeds (from green cardamom pods) 1 small cinnamon stick 1 teaspoon cumin seeds 1/4 teaspoon cloves 1 teaspoon black peppercorns

Toast lightly in a dry skillet over medium heat until fragrant (be careful not to burn). Remove from heat, cool, and grind in a coffee grinder or spice mill. Use immediately or seal tightly and store in a dark place away from heat. Makes about 2 tablespoons.

Toast lightly in a dry skillet over medium heat until fragrant (be careful not to burn). Remove from heat, cool, and grind in a coffee grinder or spice mill. Use immediately or seal tightly and store in a dark place away from heat. Makes about 2 tablespoons.

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