Food Staples

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.

Good morning! Happy Friday! I’m a day behind on my blogging, so here’s a recap of yesterday’s eats and adventures!


I woke up bright and early yesterday morning to dominate my To Do list, which sort of got out-of-control in recent days. I made myself My Favorite Breakfast Pancake with sliced strawberries and Teddie Peanut Butter and then got right to work. I ended up getting a ridiculous amount of stuff done in the morning, which was awesome. My brain functions so much more efficiently first thing in the day than late at night.

010 (750x499)

Instead of my usual homemade iced coffee, I tried some Chameleon Cold-Brew that the company sent me to try last week.

020 (499x750)

Four bottles arrived at our house on Wednesday afternoon, and when I returned from California on Monday night, only one bottle remained. I guess Mal really liked it. He said he would have drank them all, but he saved one for me. What a guy.

040 (499x750)

Each 16-ounce bottle contains four servings. You just need to mix the cold-brewed stuff with cold water or milk. I opted for almond milk and, holy goodness, it was DELICIOUS. It’s bold, flavorful, and so, so, so smooth (cold brew coffees are typically less acidic than traditional hot-brewed coffees). Of course, if you don’t like super strong coffee, you can water it down even more. But, for me, when it comes to iced coffee, it’s the stronger, the better!

051 (750x499)

As soon as I had my first sip, I told Mal the last bottle was all mine!

_MG_8281 (750x499)


After breakfast, I plowed through work and then took a break for lunch, which was a big salad topped with sliced deli turkey and a scoop of roasted red pepper hummus, which I used as “salad dressing.”

072 (750x499)

After lunch, I headed to the dog park with Mal and Murphy. It felt great to get outside and enjoy the beautiful weather.



After our trip to the park, I was hungry again, so I ate an Oikos plain Greek yogurt with sliced cherries and almonds. Mmm!

096 (750x499)


I worked for a few more hours and then ate a sliced banana with peanut butter before heading to CrossFit. I always need a little something in my stomach before a workout. Otherwise, I feel tired and weak.

116 (750x499)


Last night’s workout was ridiculous. It was one of the hardest CrossFit WODs I’ve ever done (and one I will never forget).


For time:

1 mile Farmers Walk (heaviest)

Basically, you carry the heaviest weight you can handle for one mile. We used kettlebells last night, but you can also do a Farmer’s Walk with dumbbells or any other heavy thing you want to carry. It looks like this:

[image source]

For the first 800 meters, I used a 35-pound kettlebell in one hand and a 53-pound kettlebell in the other (I switched hands at 400 meters). It was challenging, but on the final 800 meters, I turned into a crazy person and decided to carry two 53-pound kettlebells. Holy crap, it was hard, but I somehow managed to do it. I finished in just over 32 minutes. Longest mile of my life.


After CrossFit, I came home, showered up, and made dinner, which was another salad topped with chicken, roasted red hummus, and Annie’s balsamic dressing.

142 (750x499)

After dinner, I did a little baking. I was really in the mood for a cookies!

Coconut Almond Cookies


  • 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1/3 cup shredded coconut
  • 1/3 cup sliced almonds
  • 1/2 tsp baking powder
  • Prune puree (1/2 cup dried prunes + 1 tbsp water)
  • 1 tsp vanilla extract
  • 1 tbsp honey
  • 2 eggs
  • Pinch of salt


  1. Preheat oven to 350* F.
  2. Combine all ingredients in a large mixing bowl.
  3. Using a tablespoon portion batter onto a prepared cookie sheet.
  4. Bake for 12-15 minutes.
  5. Allow to cool before serving.

185 (750x499)

I enjoyed three of these cookies before passing out on the couch. I was exhausted after last night’s workout!

Wellness by the Water Retreat Giveaway

Thanks to everyone who entered the Wellness by the Water Retreat giveaway! Here’s your winner:


I would LOVE to win this retreat sooo much!! I have been meaning to spoil my mom for so long with a day just like this. We’ve both had a tough year and together, this is exactly what we need

Congrats, Katelyn! Please email me at to claim your prize.

Question of the Day

The other day, I received an email from a reader asking me what are the food staples in my diet. Here are the foods you can almost always find me eating (or drinking):

  • Bananas
  • Sweet potatoes
  • Nut butter (usually almond & peanut)
  • Iced coffee
  • Almond milk
  • Greek yogurt
  • Eggs
  • Chicken
  • Salad greens

What are the food staples in your diet? What do you buy every week at the grocery store?

P.S. This has nothing to do with anything, but I thought it was hilarious: DJ Cat  Scratching Pad. I think my mom’s cats need one of these! Haha!



  1. My food staples pretty much equal yours — plus apples, plus oatmeal, minus iced coffee — I could fresh&hot coffee all year round!

  2. Staples in our house would be: apples, oranges, cabbage, spinach, hummus and nut butter.

    Question: Can the coconut flour easily be swapped out for another type of flour? Or, if I do that, would I need to compensate by changing up something else as well? I’ve never baked with coconut flour.

  3. That does sound tough–walking 1 mile with weight!!

    I don’t drink coffee and I hate bananas and peanuts/PB, but all the other stuff on your ‘normal’ week looks like what I eat weekly! Plus tons of apples, nectarines, frozen berries, and protein powder & AB.

  4. My food staples are PB2 (I could easily live off it), apples, sugar-free mocha mix (I’m too wimpy for full out coffee), baby carrots, albacore tuna, almond milk, laughing cow cheese, and Flatout flatbread.

    Your pancakes is making me hungry now!! Looks delicious!

  5. Hmmm my staples would be: Chobani, apples, baby carrots, english muffins, pretty much salad stuff and fruit lol

    OO and green tea/lemon juice– drink it all day every day haha

  6. I NEED TO TRY THAT COFFEE!! It would be perfect for during the school year to pour and go.

    My food staples include: plain Greek yogurt, peanut butter, apples, unsweetened almond milk, spinach, blueberries, egg whites, oatmeal, and iced coffee!

  7. Cold brewed coffee is so incredible! It is so easy and saves so much time in the morning, not to mention being more economical AND eco-friendly! I love that it requires no special equipment too, just a jar and a coffee filter. I’ve been hooked for about three months now.

  8. What a great question; I love hearing what other people eat “normally”. Looks like a lot of us have similar diets!

    My list is something like: whole grain bread, soy/almond milk, shredded wheat cereal, peanut butter, bananas, greek yogurt, eggs. Other stuff varies depending on my mood/store specials.

  9. My summer list…
    Butternut Squash
    Green Beans
    Plain Soy yoghurt
    Dried Apricots and Prunes
    Tinned Chickpeas
    Frozen Edamame Beans
    Almond Butter
    Dark Lindt Chocolate 🙂

  10. this may be a dumb question, but this wasn’t walking LUNGES right? i always thought a farmer’s walk was always lunges.

  11. That Chameleon Coffee looks delicious with Almond Milk. Oh, I wanna have some. Coffee, iced cold or hot will always be in my staples. I can’t leave without coffee in the morning. I also love pancakes or oatmeal in the morning.

  12. Bananas
    Gluten free bread/pasta/pizza/cereal!
    Vanilla soy milk
    Whole Earth peanut butter
    Rice thins
    Frozen berries

    I get through a ton of all these things!
    Just out of interest- how long before a work out do you snack? I had a smoothie 30 minutes before a run yesterday and almost threw up! Major error. Also, I’m participating in a 24 hour running relay next weekend and am unsure about what foods to take to refuel between each leg- do you have any tips?
    Thank you!

  13. I can’t help notice that you only eat pretty much salads for meals. There is nothing wrong with that – I love salad, but are you trying to lose weight? Otherwise, do you feel as though this is genuinely the best way to fuel your body when you are doing something as heavy as Crossfit….

    1. Absolutely! I think salads are a great way to get carbs, fat, protein, and, of course, plenty of nutrients into my diet! 🙂

  14. Isn’t it crazy that you were carrying those 53lb weights when people carry that around on their bodies every day!! Whenever my clients lose a significant amount of weight I hand them the equivalent DB to hold for a few moments to take in the amount of hard work and dedication it took to shed what they hold in their hands.

  15. Coffee, bananas, egg. Everything else can be different, but if I have those three, I’m happy.
    Also, I’m totally going to have to check out that iced coffee! Looks delicious!

  16. I would love to eat as healthy as you! 🙂 you make it look effortless. I try to have a salad a day for one of my meals but I need something like pasta or a sandwich for the other meal.
    My staples are pretty much like yours but I have soy milk instead of almond milk (we don´t really get almond milk in peru), oatmeal, coffee but not iced, carrots and watermelon.
    What peanut butter do you usually buy?

  17. The WOD looks crazy! Your dog is so cute, I hope to one day have one! I would say I could eat a banana and chicken of some sort everyday, peanut butter maybe every other day. Thanks for the post!

  18. That WOD looks hard! Especially that last bit for you – that is damn impressive!

    My staples: protein powder, chicken, spinach, bananas, almond milk, baby carrots, hummus, guacamole. Must be in the house at all times!

  19. I am absolutely drained by the evening, and my brain refuses to do any more work than what’s require of it by watching trashy television. When I was in highschool, I used to save all my homework for the morning and would crank it out in the hallways of the deserted school.

  20. That Farmers Walk looks awesome!!!! I need to try that sometime, how do your arms and hands feel today after it?

    food staples in our house:
    * kale
    * apples
    * aloe water! yummm

  21. One of our staples is Bob’s Red Mill 7 grain hot cereal (We pretty much go through a one bag in less then two weeks). Cook it up, add some almond milk for creaminess.. There are ton of different possibilities. Just think of muffins cakes, pies or cookies…Zucchini bread, banana blueberry, sweet potato pie, pumpkin pie, chocolate banana peanut butter, etc….Plus a scoop of protein powder.

  22. That pancake looks delicious! I do not eat eggs so I will play around with different options such as protein powder or flax egg to hold it together. For some reason I can not get on the coffee bandwagon and especially the cold coffee bandwagon, even though it looks delicious! Do you always drink caffeinated coffee and if so, do you experience any headaches when you do not drink it?
    The staples of my diet are: kale, hummus, well pretty much any fruit or veggie, quinoa, lentils, tempeh, coconut anything, cherries and lots of them

    1. Yep, I pretty much always drink caffinated coffee. When I had my recent colitis flare, I stopped drinking iced coffee, and I was surprised that I didn’t get any crazy headaches. I guess I lucked out!

  23. Hi Tina!
    I regularly follow your blog and you inspire me to be healthy every day. However, I’ve recently gotten into a funk of not really wanting to work out and not eating as healthy as I usually do. Do you have any tips or articles you’ve written on getting out of a funk? I want to get back to being healthy but for some reason I can’t seem to break the cycle!! Thank you!

Leave a Reply

Your email address will not be published.


Join the community!

Get recipes, workouts. and discounts straight to your inbox for FREE!
© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.