Grandma’s Wings & Dead Man Walking WOD

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 and happy, happy Friday!


My day started with Dunkin’ Donuts! Yay!

dunkin donuts bag (450x600)

Last night, when Mal and I were in bed about to fall asleep, we started talking about breakfast this morning. Mal likes to treat himself to Dunkin Donuts on Fridays (he loves their iced coffee and bagel sandwiches), so he asked me if I wanted him to get me something in the morning. Usually, I just say no thanks, but last night I had a serious craving for a croissant egg sandwich. I’m not typically a fan of the weird, rubbery egg part of the breakfast sandwiches at Dunkin Donuts (they’re always cold too – eww), so I asked Mal to buy me just a croissant, so I could make an egg and cheese sandwich at home””and that’s exactly what I did this morning. It was amazing!

IMG_8743 (600x450)

The croissants at Dunkin’ Donuts are actually really good. I kind of wish I asked Mal to get me two because now I really want one with cream cheese and jelly on it. Mmm”¦ I love Friday treats.


Last night’s dinner was an awesome one””definitely a keeper recipe. It took awhile to cook, but it was well worth it!

We made Mal’s grandma’s wing recipe, and it turned out so, so, so well””incredibly flavorful and the meat was falling-off-the-bone tender. OMG, they were so tasty. I’m so glad there are leftovers for tonight!

Grandma's Wing Recipe

Listen to how easy these wings are to make:

  • This recipe only requires two ingredients: chicken wings and low-sodium soy sauce (or coconut aminos).
  • Place a bunch of chicken wings in a baking pan and then pour soy sauce over them until they’re about halfway covered.
  • Bake wings overnight (8 hours) at 200 degrees F. (This would probably work in a crockpot too.) Simple as that!
  • Paleo and gluten-free peeps: We actually ran out of soy sauce when we were making these yesterday, so we used some coconut aminos and they worked great!


Last night’s CrossFit workout was a fun one! I did the majority of the push-ups on my knees and finished in 16:25. (Apparently, I have been doing push-ups wrong my entire life””with my arms out wide inside of close to my body””so now I am relearning how to do them, and I kind of suck at them! Ha!)

I turned this workout into a pin-able image because it’s one you can do just about anywhere (as long as you have a rowing machine, of course).


A bunch of you guys asked if I am still doing CrosssFit and, OF COURSE, I am still doing CrossFit. Hello?!? It’s my favorite thing ever (besides pugs)!

I still go to CrossFit 3-4 times a week, which is actually more than I was going during the early fall when I was running all of those miles in preparation for the Runner’s World Hat Trick. I’m really happy to be back, and the only reason I haven’t been blogging about it on a regular basis is because I have other things to blog about. I also felt like some readers were kind of getting annoyed with my non-stop CrossFit talk, so I figured a little break was probably a good thing. I know it’s impossible to please everyone, but I figured I should mix it up a bit on CNC.


Questions of the Day

What’s your Friday treat?

What’s your favorite wing recipe?




  1. I like your CrossFit talk. It gets me more interested in trying it someday. A box opened up in Saugus, which isn’t too far from me, so I just may try it!
    My Friday treat depends on my plans. I may get Panera for dinner at work or do some baking Friday night after work if I’m not going out. I’ve been doing a bit too much baking lately though lol!
    I love my dad’s wings. I know they have soy sauce & honey in them along with a few other ingredients. They’re soo good though.

  2. I am going to try those wings – when I roast them at a high heat, as most recipes instruct – I feel like they are not falling off of the bone, melt in your mouth like these sound. Tina, I love your blog and live not too far away. My girls and I get such joy seeing pictures of Murphy as our beloved dog passed away a few months ago and we are seriously considering adding a PUG to our loving home. I’d love to adopt one, as I did my last dog, which was a mutt, and am looking into Pugs Rescue of New England. If you have other suggestions (we would prefer not to purchase a puppy), please let me know. My little girls are in love with Murphy and have pug stuffed animals all over the house! Thanks!

  3. I usually treat myself to a coffee on Fridays to go along with a whole wheat bagel (my office has them free every Friday).

    I love posts like these, but I also think you are pretty good about talking about other things besides Crossfit in most of your posts. I do usually skim through the Crossfit stuff to be honest (it’s just not my thing), but stick for everything else, so it doesn’t really bother me.

  4. my friday treat will come in the form of cocktails at a fabulous restaurant tonight. i can’t wait! what a great idea to buy just the good part (the croissant) and make an epic breakfast sandwich at home. that dunkin meat/egg stuff is a bit suspicious!

  5. Pizza is usually a Friday thing or some sort of fancy dessert! Have cauliflower crust one for tonight, cashew cheese, roasted butternut, kale, cranberry sauce and toasted pumpkin seeds!!! Fall on a pizza!

  6. Random question: do you wear contacts and/or glasses? Now that I think about it, I don’t think you’ve ever mentioned any vision trouble.

  7. Pizza and wine Fridays! At my old job, we used to have bagel Fridays, which was awesome… I miss my Friday AM carbo loading 🙂

  8. Oh man do I miss DD! We’re heading back to the Northeast for the first time in over a year for Thanksgiving and I cannot wait to get my hands on a big ol’ cup of their toasted almond coffee.

    My Friday treat is homemade pizza and a nice IPA (or hard cider, or glass of wine…so not picky). 🙂

  9. I rub my wings with season salt and quickly saute in a little butter, to get the skin brown. Then I bake my wings in Frank’s Red Hot, 350 for like 20 to 25 mins.

  10. ^^ I second that! Tina I started Crossfit almost a year ago and it was you who inspired me to get into it.. thank you! Best discovery EVER 🙂

  11. 1) What happened to your love of coffee?
    2) Why are you doing pushups on your knees? Is it because you are pregnant and can’t do full pushups.
    3) People who rely on Friday treats are ridiculous. All in moderation and you don’t need to do things like treat yourself. I guess its a little more acceptable if you work but you don’t so every day is Friday for you.

    1. @Beverly: Are you joking? Maybe I’m being defensive, but I think your comments/questions are just plain silly. A) Why can’t pregnant women do “full” push ups? And why would you think that Tina is pregnant because she’s doing a modified version of an exercise? B) I think writing a blog, attending events, etc for a living is a job. It may not be a job in the traditional sense, but it is still a job. Because Tina doesn’t go to an office, doesn’t mean she doesn’t work. C) Having a treat once or twice a week IS having something in moderation. Nothing wrong with referring to it as a treat.

      1. @Cate: wow so many judgmental people on here lately. a lot of people who write for a living work from home, why do you think she made her home office nice. also even if she didn’t work whys that your business, and people are still allowed treats even if they don’t work the type of job you like.

        1. @jen: I suppose I was being judgemental, too after having re-read my response. I’m just glad Tina can laugh it off – I would not be able to! 😃

  12. But she doesn’t work. You can defend her all you want but all she does is write blog posts – that is not a job no matter how you spin it. It’s fine to be lazy and not work – not everyone is able to do it but let’s just be honest here. Plus pregnant people shouldn’t do full push ups bc it can hurt the baby.

    1. @Beverly: Can you find a source for that? I did push ups all throughout my pregnancy with my son and am 13 weeks with my second and still do them. I have never ever heard of having to modify push ups. Sit ups? Definitely. But not push ups.

    2. Beverly, just curious, why do you insist that TINa is preggers?i saw you mentioned that on another post she did a few days ago…its not our business if she is, until she makes that public. Besides, pregnancy is a beautiful thing and you are making a mockery of it. wierd.

  13. Actually I wish you would talk about CrossFit every single day, multiple times a day, LOL, but I guess you have to have a balance. 🙂

  14. People like @Beverly are annoying to avid readers like myself who DEFINITELY believe you work full time =) What a silly girl, obviously your job is very relevant because look at all the people who follow you!

    I don’t do CF but enjoy your WOD posts and etc, especially the ones where you don’t need equipment. I think regardless of why people read your blog, you’re very interesting and who doesn’t love Murphy?!

    I love Friday treats- usually a Caribou or Starbucks latte.

  15. My favorite Friday treat is making a toasted almond butter & jelly sandwich on Cinnamon Raison Ezekiel Bread. AND”¦ drinking it with a Protein shake or having it with my Cocoon. Have you tried that? It’s by Progenex.

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