Healthy Living & Booze

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!

Look who tried to come to CrossFit with us last night!

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There’s been a lot of CrossFit talk in our house lately, so I guess Murphy wanted to see what it’s all about. Look at that sad, sad, sad pug face. Poor guy. He was so bummed he couldn’t come along for a ride in the car. Unfortunately (for Murphy), pugs and CrossFit just don’t mix.


Last night’s WOD was the hardest one I’ve done so far. It was called “TABATA 48,” which means there was 8 rounds of 20 seconds of work, followed by 10 seconds of rest. Yesterday’s Tabatas were doubled, so we did 16 round. Oh, yes. What doesn’t kill you makes you stronger!

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1st Round of double TABATA:

Double Unders


2nd Round of double TABATA:

Row (damper set to 8 )

3rd Round of double TABATA:

Tuck Jumps

Mountain Climbers

*rest 2 minutes between each round of double TABATA.

TABATA = 8 rounds of 20 seconds of work, followed by 10 seconds of rest. This works out to be 4 minutes long. Today’s TABATAs are going to be double, meaning there will be 16 rounds. You’re welcome.

Ok, quick explanation of how it worked. The first round was Double Unders and Burpees, so for 20 seconds we did as many Double Unders as we could, then rested for 10 seconds, and then did as many Burpees as we could in 20 seconds and rested for 10 seconds. We repeated this cycle 8 times in a row. Then, we moved onto the second and third rounds and did the same thing. The frickin’ Tuck Jumps and Mountain Climbers at the end almost killed me, but, at that point, I was almost done with the workout, so I just pushed it.

I planned to run today, but after two days of CrossFit workouts, I’m taking the day off to rest. My muscles are tired!


After CrossFit, Mal and I headed home for dinner. We had half of a cooked chicken in the refrigerator waiting for us, so dinner came together in no time at all.

Murphy thought the chicken look really delicious and didn’t let it out of his sight.

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Dad, if you drop any chicken on the floor, I will NOT let it go to waste. Promise. (In my mind, Murphy talks like Kevin from The Office.)

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While Mal shredded the chicken, Murphy stayed right next to his feet until I started chopping carrots for our salads, and then he couldn’t decide what he wanted to do. Carrots are a sure-thing snack, but chicken is much more tasty.

Ugh, decisions. Carrots or chicken? My life is SO hard!

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In the end, Murphy came over to me for a piece of carrot and then ran back to Mal to wait for pieces of chicken to fall on the floor.

For my dinner, I added the roast chicken to a massive salad with romaine, arugula, grape tomatoes, roasted broccoli, carrots, black beans, sunflower seeds, rice, quinoa, lentils, and Summer Vinaigrette drizzled on top. It was so delicious and so satisfying. I must say, I rule at making salads.

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After dinner, I ate two delicious dark chocolate-butterscotch-pistachio cookies. Mmmmmmm!


I ate the exact same breakfast I as did yesterday: steel cut oats (cooked using this method), cranberries, cinnamon, ground flaxseed meal, and a big scoop of Teddie peanut butter. Man, I’m boring.

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Obviously, I love this combination of tastes, but I’m really just trying to use up my bag of cranberries before they go bad. Anyone have an awesome recipe that uses about 2 cups of fresh cranberries?

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Feel Great Weight

For me, it wouldn’t be the holiday season without enjoying a festive cocktail or two. But unfortunately most of these drinks are heavy on calories and fat, which isn’t good when I’m trying to maintain healthy eating habits and clean up my diet.

Instead of just sipping seltzer and missing out on all of the party cheer, I follow a few simple tricks to keep the holiday cocktails from showing up on the scale: 6 Ways to Enjoy Cocktails Guilt-Free.

Question of the Day

Do you think healthy living includes an occasional cocktail? How many drinks are acceptable per week/month? Are you truly healthy if you drink alcohol?

P.S. I’m giving away pistachios on Trading Up Downtown today!



  1. Everything in moderation, so occasional drinks, yes, you can still be healthy.

    What are double unders? Jump rope??

    Love Tabatas, double tabatas sound GREAT!!!!!

  2. Tabata air squats leave me unable to walk for 2 days! Tabata and “Death by” in crossfit wod’s scare me….even 2 years later!! lol

    Nice work! You will notice that with Crossfit you need rest maybe more than normal. Its good, rest days are when the magic happens!!

      1. Double unders, burpees, and GHD situps make me happy!!

        Speaking of dont ever do tabata GHD’s…wow!! lol

        Once I started crossfit I realized how important rest days were especially if you want to see and feel strength gains!!!@Tina:

  3. I think there’s no such thing as “truly healthy”. We all just need to do what is best for our physical and mental health and if having a cocktail levers once in a while is something you enjoy, then go for it! Life is too short to worry so much.

  4. I think healthy living and alcohol depends on where you are in your healthy living journey. If you’re trying to lose weight, nix the alcohol because it makes it harder for your body to burn fat…on top of the extra calories. Once you’re more focused on maintenance, adding it back in is definitely ok. Too much is obviously a problem, but when you balance the calories with exercise and drink in moderation, there’s no reason alcohol can’t be part of a healthy living lifestyle.

  5. Alcohol is so so tricky.
    Personally, I feel as though alcohol can be a part of a balanced diet/lifestyle as long as it is in moderation. So, for me, binge drinking is a no and drinking everyday is a no. I stick to a glass of wine or a beer every once in a while (probably once a month). But then again, I don’t really love the way alcohol makes me feel…

  6. Tina, you can make a homemade cranberry “sauce” and use it like jam. I made a recipe from Cooking Light at Thanksgiving that was wonderful, not too sweet or tart, but perfect on the sandwiches and could easily be used like jam or on top of oats. Also, I like pumpkin cranberry muffins. I have a recipe on my blog for them. The pics of Murphy cracked me up! Oh, and alcohol…I think getting into the habit of drinking every night is probably not the greatest, but a drink or two every few days is no biggie. I think it all comes down to moderation and how each individual handles it. I do agree with other commenters, though, that during active weight loss booze just slows the whole process down.

  7. I think healthy living & what you do to attain that is different for everyone. I definitely think a little alcohol can be enjoyed & still be healthy (especially if it’s red wine!), but I just don’t personally care much for alcohol. On occasion (read: maybe 2x per year), I enjoy a martini, but that’s it. Now, if I could just not enjoy sweets n treats that much… 😉

  8. PAHAHA. Murphy talking in Kevin from The Office’s voice is PERFECT.

    Just out of curiosity, how did the double unders in that CrossFit workout go? Have you done them before growing up, or did you just get them on your first try? Not to toot my own horn or anything (<–isn't that how someone who is tooting their own horn always starts a sentence? Ha.), I'm a World Champion jump roper and one of my aunt's friends who lives in MI and does CrossFit actually JUST emailed me for advice the other day on how to improve on his double unders! Let me know if you need any pointers! 🙂

      1. @Tina: That’s great for starters, seriously! Here’s what I wrote back to my aunt’s friend:

        “My best tips for mastering your double-unders without being able to demonstrate for you: it’s ALL in your wrists. Your arms should be down by your sides (elbows very close to your body and hands only out a few inches from your hips). Of course you need to jump twice as high and turn the rope twice as fast, but many people get caught up in trying to swing the rope really hard in BIG circles, which actually slows the momentum. A good way to practice getting the hang of the rhythm change (from regular jumping to double unders) is to do three “single bounces” (which is what regular jumps are called) and then immediately attempting to do a double under (ex: count in your head: 1, 2, 3, double under!). When you get this down, you can try to move onto consecutive double unders. Also, you should ALWAYS be jumping on the ball of your foot – never landing or taking off flat-footed.”

        Here’s a video of a show my team did earlier this year for a Duke halftime so you know what to work towards! 😉

  9. Crossfit is sooo fun and addictive, as long as your box really focuses on form! Are you taking any post-workout supplements? Some protein or BCAA powder might help with soreness if you’re sore…I get *crazy* sore after the WODs with lots of pullups.

  10. I personally don’t see a problem with drinking as part of a healthy lifestyle – in moderation of course. I will typically have a glass of wine or beer with dinner most evenings. I do know that if I want to drop a few pounds, that’s the area for me to cut back, but that’s mostly because the only other thing I drink is tea (black) or water. 🙂

  11. I think you could ask that question about anything somewhat unhealthy…including fries, dessert, chocolate, ice cream, etc. I think moderation is key! Drinking a cocktail every night may not help you reach your healthy living goals. But every so often is fine!

  12. Of course it’s acceptable! If it’s a relaxing night I try to limit it 1-2, if it’s girls night in or book club maybe 3-4, and once and a while (sometimes more often than I like to admit) I really let loose and have a couple more. I’m truly healthy though – I stick to red wine, low cal mixers if I end up wanting vodka or rum, and when I want that late night snack I’m lucky enough to have boyfriend who makes me a healthy snack (small bowl of pasta with red sauce or egg sandwich is typical) instead of ordering that greasy pizza. It’s all about moderation!

    1. You definitely could! CrossFit is hard, but every move has a modification or substitution and a lot of people take advantage of them, including me! 🙂

  13. For your cranberries, you can pop the bag in the freezer and then just defrost them a few at a time to put on oatmeal etc. They’ll keep a few months that way.

  14. i mean, i dont know if you’re truly healthy if you drink…but i also dont care haha bc i like to drink!! i really dont drink very much but when im out with friends or at a nice dinner i def love to have some wine. there’s a reason why you get sick if you drink too much, so i try to drink in moderation but ya know, im human 🙂

  15. Of course! My motto is EVERYTHING in moderation, even alcohol. Denying myself things isn’t healthy. Overdoing any of them isn’t healthy either. I drink 1-2 glasses of wine probably 2x a week–maybe 3x a week if there are events going on.

  16. Freeze those bad boys! Cranberries freeze like champions and don’t stick together, so you can use them at your leisure without having to worry about them going bad. Just toss a few into your oatmeal/muffins/pancakes/cookies right before cooking and they’ll thaw right out.

  17. I absolutely believe you enjoy drinks on a healthy diet. It’s the same as any other treat. You do it in moderation and cut back on the calories elsewhere. I’ve been maintaining my weight loss, alcohol included. 🙂

  18. On the cocktail thing, I actually blog– amoung other things — about cocktail recipes, and their calorie count. You can find the recipe links and calorie information on the “Cocktail Menu” page. Hope it’s helpful! Cheers!. – Cait @ a Twist.

  19. My absolute favorite recipe for fresh cranberries is 1 bag of cranberries + 1 bag of melted white chocolate chips + 1 cup sliced unsalted roasted almonds. Combine ingredients and place on waxed paper to dry. Delish!

  20. Wow, you certainly seem like the best salad maker I’ve ever seen! Tabata workouts seem to be becomign the next big thing. Anyone who knows how to exercise for results, knows that intervals are the best way to burn the most calories. Tabata exercise routines are the easiest way to get an amazing workout in a short period of time. I dont know if I could do 16 rounds like you, but it definitely inspires me to try!

  21. I love that Kevin from The Office is the voice behind the lil’ pug man in your life. So awesome.

    I tried the cranberries in oatmeal thing a while back and couldn’t get into it. I wonder if a breakfast cobbler or crisp-type concoction might be good?

  22. I just noticed in your comments that you’re talking about being really sore. If you’re not familar with Rhabdo, get educated fast. It’s more common in new crossfitters and usually with just a couple of exercies–pull ups and a certain type of situp. Anyway, if your arms start swelling, you’re already in trouble. I was not THAT sore and I’ve been doing crossfit for two years when I got it. Your instructors will know what I’m talking about and hopefully, are checking the newbies for signs of muscle damage. It’s not always easy to tell if you’re normal sore or dangerous sore. I am in excellent shape but did not know that marathon training and crossfit HAVE to be balanced carefully. 🙂 Hydrate FREQUENTLY and REST like another poster suggested. These are your best friends when training with crossfit.

  23. I think there’s more than one way to cook an egg. And my way of cooking an egg comes with alcohol – sometimes a glass of wine here and there – sometimes several liquor drinks on a weekend with dancing/friends/celebration. I know it’s too much when my body tells me it’s too much (read: when I feel it the next day). Alright, off to pour myself a nice glass of wine 😛

  24. bag of cranberries, washed. small bag of apples peeled and cored and sliced. put both into a pot with just a tad bit of water. add 2T.butter and sugar to taste. let it cook down until the cranberries are tender. sweet, tart and DELISH

  25. I’m a big fan of the everything on moderation idea, especially around the holidays! It’s like dessert, some weeks I might have a bit more than others, but as long as that doesn’t become a regular thing and I don’t overdo it (calorie wise) in other areas, that’s ok. Balance is key!
    The only thing to be careful of, for me anyway, is that sometimes after a couple drinks I “think” I’m hungry. I generally handle this by not snacking in the evening as a rule. If I’m having dessert, I’ll have dessert, but I try to plan that ahead of time!

  26. Tina, try this recipe for cranberry salsa:
    1 Pkg fresh cranberries
    1 Bunch of green onions
    ½ cup cilantro
    1 jalepeno, seeded and deveined
    ¾ cup Sugar
    1 lime (juiced)
    1T. Olive Oil

    Grind in food processor or thinly dice the cranberries and jalapeno. Make sure it is not mushy; you want it to be a little crunchy. Chop/dice (not in processor) the green onion and cilantro and add to the mixture. Add the sugar, lime juice and olive oil. Refrigerate until ready to serve. It is best prepared at least one day in advance for the flavors to meld. We have also found that the blue corn tostitos really seem to go well with the salsa. Enjoy”¦”¦

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