Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Gooood morning! 😀

I woke up bright and early and headed straight to Starbucks to work on my book edits. To be honest, I haven’t been very diligent about working on them. I have 170, single-spaced pages of edits, so, not surprisingly, it’s a tad overwhelming.

This morning, I finally created a game plan to finish all of my edits in the next two weeks, which means tackling approximately 14 pages each day. It’s going to be a lot of work, but it’s the only way to keep me on track. Otherwise, the thought of 170 pages of edits stresses me out to the point of not doing them at all!

At Starbucks, I ordered an iced grande soy latte, which was delicious and had me buzzing along through my book edits.


(I forgot to snap a photo of my iced latte, so I “borrowed” this one from Google images.)

Speaking of buzzing along– did you know that a Starbucks grande coffee has 330 milligrams of caffeine? If you don’t know what that means, it’s a lot!! An iced grande latte from Starbucks has half that amount. Crazy, right? I had no idea! I always assumed that an espresso drink automatically had more caffeine. I guess I was wrong! I actually switched from my usual iced coffee to an iced latte this morning for just that reason.

Here are some other caffeine counts (from Real Simple):

  • Starbucks Grande Coffee: 330 milligrams
  • Seattle’s Best Medium Coffee: 180 milligrams
  • Dunkin’ Donuts Medium Coffee: 178 milligrams
  • Seattle’s Best Medium Latte: 150 milligrams
  • Seattle’s Best Medium Cappuccino: 150 milligrams
  • Starbucks Grande Cappuccino: 150 milligrams
  • Tim Hortons Medium Coffee: 140 milligrams
  • Two Tablets of Excedrin Extra Strength: 130 milligrams
  • Starbucks Grande Caramel Frappucino: 95 milligrams


When I got home from Starbucks, I was more than ready to eat breakfast. I actually started daydreaming about what to make while I working on my edits! I wanted something new and interesting, yet hearty and satisfying. And, then I remembered an old recipe for Sweet Potato Oatmeal Pancakes that I made awhile back.

If you’re a long-time Carrots ‘N’ Cake reader, you might remember this recipe from November 2008. The photos from this post are MIA, so I’m reposting the recipe today.


I had my Sweet Potato Oatmeal Pancakes with maple syrup, chopped walnuts, and chia seeds on a turtle plate.


Sweet Potato Oatmeal Pancakes

Makes 2 panckes


  • 1/3 cup old-fashioned oats
  • 1/3 cup mashed sweet potato
  • 2 egg whites
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • Pinch of cinnamon and nutmeg
  • Maple syrup, walnuts, chia seeds (optional)


Combine all ingredients in a small bowl and mix well.

Divide batter in half and create a pancake on greased fry pan.

Cook each side of pancake until lightly browned; repeat for second half of batter.

Top with maple syrup, walnuts, chia seeds or your other favorite toppings.


Delicious! :mrgreen:


Question of the Day

Do you consume a lot of caffeine? If you have too much, does it make you feel buzzed?

P.S. You can see what I purchased at the grocery store this week!



  1. i used to drink a lot more caffeine than i do now– i was getting to work and realizing my eyes were twitching back and forth, so i had to stop! now, i do slightly odder things to stay away– i keep myself on the cold side (lots of tee shirts in the winter), cold water, and i get up and walk around quite a bit. not great for concentration, but good for keeping the energy up.

  2. Actually no. It affects me in horrible ways. Even if I give in to a diet pop, I have to make sure it is a caffeine-free version. But it’s fine with me because I HATE the taste of coffee and tea.

  3. I have 2-3 generous mugs of coffee a day. I have been having the same amount for more then a year now and still get buzzed from it! I can’t have caffeine in the afternoon anymore either. Keeps me up hours later. I can definitely tell if I have had too much. I get nauseous and super shaky!

  4. I know you probably already know this from working at a Starbucks, Tina, but just an FYI for other readers… the iced coffee at Starbucks has way less caffeine than the hot because they put so much ice in. A grande iced coffee only has 120mg of caffeine compared to the grande iced latte which has 150mg.

  5. oh I love coffee. I love the way it smells and tastes and how it makes me able to keep my eyes open early in the morning 🙂 I keep myself to only 1-2 cups a day though…or else I’d drink pots a day without blinking an eye and I can’t imagine that’s good for you at all haha

  6. I used to love my daily Diet Cokes, but I cut those out a couple of months ago. Since May 9th I’ve had 7 diet sodas which is a huge improvement for me – I used to drink about 2 a day, every day.

    Other than that I’ll have an occasional coffee but if I’m getting caffeine it’s usually through a cup of Tea.

  7. I try to really limit the amount of caffeine I consume. I don’t drink coffee, and typically end to go in waves with my soda consumption. I’ll go weeks and weeks with no sodas, then will have a soda every couple of days for a while. I find the caffeine tends to help me feel better when I’ve got cramps or a headache but otherwise, it just makes me feel gross.

  8. I’m on my 4th coffee (and artificial sweetener)-free day. I just had to try giving it up (again- I’ve tried before), because I didn’t like that I was so addicted. One day without it and I was grumpy and lethargic. No, thanks.

  9. I drink one cup of french press coffee a day. Anymore and I feel like my heart will beat out of my chest. I don’t drink Starbucks coffee because I don’t like the taste, but one time I bought a big container (the boxed carafe) for a breakfast we were having. There was a lot leftover, so I drank it a couple times that week. Every time, I was so caffeinated, I had to throw it out – I couldn’t believe how much more caffeine it had in it.

  10. I worked at a coffee shop just out of high school and was amazed that espresso had less caffeine. I had no problem switching over and bought an espresso machine for home for iced coffees there too. I got less jittery and actually slept better at night by cutting my caffeine in half.

  11. i like your game plan with the edits! I get way too overwhelmed when i think of the overall work, but when i break things down, like you have, it is much less cumbersome!

    i drink a cup a day (hot in winter, iced in summer) that i french press myself. It is usually really strong, though, and there are times when i feel that “buzzed” feeling… =/ i really should try to cut back and do half caf (i sometimes have trouble falling asleep), but it is SO hard! baby steps!

  12. Wowzers that’s a lot of caffeine!! Usually I’m good with one largeish mug of coffee in the morning, but sometimes if I decide to have two I end up with shaky hands and a compulsion to go ape sh*t down the street! LOL 😀

    Those pancakes look good….I tried sweet potato in oatmeal once, pretty tasty! Pumpkin is way better, though.

  13. Isn’t that funny, that espresso has much less caffeine than coffee? It’s because caffeine is water-soluble, and since espresso is extracted much more quickly than coffee, (and using less water,) less caffeine is pulled out of the beans. Cold-press has the most caffeine, actually! (Since the grouns sit in the cold water for so long, maximum caffeine is released.) 🙂

    I drink one (sometimes two) cups of coffee a day, which is just enough for me! I used to drink a ton of caffeinated pop, which I’ve completely cut out, and I sleep SO much better now!

  14. I drink a LOT of coffee. A cup or two in the morning, then a cup or two at night…and sometimes a cup in the afternoon! Yikes. I should probably switch to decaf for some of those. I’ve never paid attention to my caffeine consumption because it’s never had any effect on me. I don’t feel any more awake after my morning coffee, I just drink it for its taste, aroma, and mouthfeel. It brings me pleasure. 😉

  15. I think a lot of people don’t realize epsresso has less caffeine than coffee. I <3 coffee, and fortunately, the caffeine does not have any affect on me – no matter how much I have. I'm one of those lucky people who can drink a couple of cups of coffee, then go right to sleep.

  16. I really don’t – when I had sleeping problems in year 9, I cut out all coffee, and now I’m pretty sensitive. However, I think eating a block of dark chocolate everyday has started to desensitize me to it 😉

  17. I don’t really monitor my caffeine at all, but since I became pregnant, I have limited myself to a few cups of coffee per week. I’ve probably “splurged” on a coffee at Starbucks 3 or 4 times in the last 9 months, but I had no clue that it had SO much caffeine in it! Yikes.

  18. going to work later today and picking up an iced soy latte. im so bummed that it is only half the caffeine amount when compared to a starbucks hot drink. moooooo

  19. I just tried the pancakes, but they turned out really bitter! I have no idea where I went wrong. Boo.
    Oh well, it wasn’t anything that a little (a lot) of syrup couldn’t fix!

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