Don’t Eat Like Murphy

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots β€˜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.

Hello! Happy Hump Day! :mrgreen:

Let’s get right to it!


Lunch was a whole slew of goodies this afternoon. I wasn’t really sure what I wanted to eat today, so I just went with a bunch of my tried and true favorites. You see, I make my lunch either the night before or in the morning before work. Usually, I have a craving for something specific, but today, I really didn’t… except for cookies, but when don’t I? πŸ˜‰

Today’s lunch included an arugula salad with grape tomatoes, celery, carrots, and black olives.


On the side, I had some almonds, which I recently learned make a great snack! πŸ˜‰


Almonds + apple.


And, finally, I enjoyed some homemade cookies! πŸ˜€


I felt like baking this morning, so I threw together a bunch of ingredients to make some Pumped-Up Pumpkin Cookies. This batch turned out pretty darn delicious– slightly sweet, thick, and chewy. And, these cookies are made with a whole slew of healthy ingredients. They are definitely pumped-up in the nutrition department! πŸ˜‰

I may or may not have eaten a couple of these babies right out of the oven! πŸ˜‰

Pumped-Up Pumpkin Cookies

Makes 12 cookies


  • 1/2 cup oats
  • 1/4 cup whole wheat flour
  • 1/4 canned pumpkin
  • 1/4 cup brown sugar, packed
  • 1/4 tsp cinnamon
  • 1 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1/4 cup walnuts
  • 1/4 cup raisins
  • 1/4 cup vanilla hemp milk


  • Preheat oven to 350*F
  • Combine all ingredients in mixing bowl or food processor
  • Coat baking sheet with non-stick cooking spray
  • Use tablespoon to portion cookies onto baking sheet
  • Bake for 15-18 minutes


Today’s lunch was good all around! :mrgreen:



After NuVal, I’m heading to the gym for an elliptical workout. My muscles are sore from Body Pump last night, and I want to give my hip a rest from running, so an easy, magazine-reading elliptical workout is on the agenda. I just want to get my heart-pumping and veg-out for 45 minutes, ya know?


Feel Great Weight

You may have seen my panicked tweets about Murphy on Twitter a couple of weeks ago. He ended up choking, so Mal and I rushed him to the vet. Everything turned out okay, but who would have thought that my dog would help me pay more attention to my own eating habits!? Read about Murphy’s little scare and my experiment to slow down: 3 Ways to Eat Slowly (and Lose Weight).

Got a Question for the RD?

Rachel Rodek, one of NuVal’s Registered Dietitians, has offered to answer some reader questions– related to NuVal or nutrition in general. Ask your question(s) here!!!



  1. Hi Tina, I’m so glad Murphy was ok..I had similar problems w/my cats, but it was more of a upchuck moment, not a choking issue….anyway, the vet told me to start smushing their food to the outer edges of the bowl (i mix hard and soft food) and it forces them to slow down b/c they have to almost “dig it” out… it works for us, no more accidents….Drs Foster and Smith sell a dog bowl that has a large “bump” in the center to do the same thing…so they basically have a moat of food and eat around the center bump–makes them slow down….just thought i’d share since my pets were food scarfers too…they are now reformed πŸ™‚

  2. I loved your article. As a new reader of your blog, I am thrilled to see those excellent tips!

    P.S. Did your vet mention if there was a “doggie heimlich” that could be performed if you couldn’t get to the office in time?

  3. I’ve been inspired πŸ˜€ I think I’m def going to try out the toasted beans tonight! Sounds so good!!

    Bought a bag of mini jazz apples from Trader Joe’s bc you’ve had them on your blog many times and just had to see for myself what all the hub bub was about. πŸ™‚ I think it was the crunchyest, sweetest apple I’ve ever tried!! You were right, they ROCK πŸ˜€

  4. Definitely do something to slow down his eating—I’m not sure about risks in pugs, but I have a pretty deep chested standard poodle at home (ok…my PARENTS have him…but he’s still my puppy), who had a near-death experience with bloat this summer. Bloat is basically when dogs’ stomachs twist, leaving one part hugely distended with air. This also cuts off blood supply to the stomach, and can also compress vital blood vessels eventually resulting in death or irreversible organ damage (and death). It can happen from things like running around after eating, eating too quickly, drinking too quickly, etc. So be careful!!! Thankfully Sammy was OK (after a very expensive surgery…) so we are really vigilant about that stuff now.

  5. I think I need to buy some pumpkin and make those cookies – they look great!

    Glad to hear Murphy is okay! Our one dog doesn’t eat too fast, but she has issues with chewing and sometimes throws up completely unchewed foods. She seems fine and the vet never says anything is wrong with her, but it sure does make us step back and wonder about our own eating habits!

    Love the lunch, by the way – I love almonds! Do you use a dressing on your salad or eat it dry?


  6. I just made those cookies! Though I didn’t have chia, so I used ground flaxseed, and I didn’t have walnuts or raisins, so I used almonds and dates, and I didn’t have hemp milk, so I used soy milk. Pretty tasty! I look forward to eating more in the morning with my breakfast!

  7. Hi! I just put the cookies in the oven! This is my first ever baking experience so I’m keeping my fingers crossed πŸ™‚ Thank you for the recipe and for such an awesome blog!

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