New Product: Sol Sunflower Beverage

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.

I tried a fun new product in my iced coffee this morning: SōL, a sunflower beverage.

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Sunflower? Yep! SōL is made from sunflower kernels. Cool, right? I thought so, which is why I wanted to try it out. The folks at SōL offered to send me a free sample, and I happily accepted.

As you know, I drink soy milk in my iced coffee every morning. I’ve tried all sorts of “milk alternatives” over the years, but most of them just don’t provide enough creaminess for my liking, so I’m always looking for something new and different to try, and I was excited to see how SōL measured up.

Nutritionally, my soy milk and the SōL were fairly similar. The soy milk had more calories (90 verses 70) per serving, but quite a bit more protein (7g versus 1). The SōL had more potassium per serving as well as 50% RDA of Vitamin E, but the soy milk provided 50% RDA of Vitamin B12. Everything else was pretty similar.

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I did a taste-test with Mal’s iced coffee, which had soy milk added to it, and I have to admit that the SōL surprised me. For some reason, I thought it’d be kind of watery, but it was creamier than I thought it would be, and similar to the consistency of soy milk. The flavor was also really great””sunflowery, but not overpowering and a little sweet too. I’m a big fan.

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This morning’s breakfast was a pancake topped with a thick layer of Teddie Peanut Butter and banana slices.

In the mix:

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I love how perfectly round this pancake came out!

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Three Questions Thursday

It’s Thursday again! Here’s the next edition of Three Questions Thursday!

I’m kind of confused about how to adjust the treadmill workouts to my pace since I know I’m slower than you. I recently ran a 5K at 9 min/mile pace. If I do your 35 min treadmill run, which you do at 7.5, 8, and 8.5, is level 8 what you could maintain the whole 3 miles?

An interval workout is different than going out for a steady pace 3-mile run, so it’s not meant for you to maintain a fast pace for the entire time. With interval training, you spend a certain amount of time running fast (whatever fast is for you), and then recover for a certain amount of time at a slower pace. For the 35-Minute Treadmill Workout, I only run at 7.5, 8.0, and 8.5 for those short intervals, so I don’t think I’d be able to maintain 8.0 for the entire 3 miles.

The great thing about my treadmill workouts is that they’re customizable to your personal abilities! If the speeds are too fast, you can subtract 1.0, 1.5, or 2.0 from each interval, so 8.5 would become 7.5, 7.0, or 6.5, for example. You could also add 1.0 or 2.0 to each interval to increase the speeds.

What is the point of putting your oatmeal in the jar? Is it to use up those last dregs of nut butter left at the bottom, or just for the fun container? I got my first one all ready this morning and then realized my Teddie jar was in fact not glass.

Both reasons! To use up the last bit of nut butter in the jar and to eat it out of a fun container.

I get a TON of questions about Oats In A Jar, so here’s a tutorial that I created awhile back as well as some Q & A’s about it. Hope this helps clear up the confusion!

I’m running a marathon on May 6th, and started CrossFit about a month ago. I’m doing CrossFit twice a week, and running 3 times a week and I’m spent. My legs barely make it through the runs. I thought maybe after a month it would feel better but not having much luck. So not a good time to be testing new waters in the middle of marathon training! I’ve asked my CrossFit coaches advice as well as my running coach and get two different perspectives. But it would be nice to hear it from someone who’s doing it now, ya know?

I experienced the same thing trying to combine long distance running with CrossFit. It’s not an easy balance to achieve, which is why I created an 8-week half marathon training plan, inspired by the workouts from CrossFit Endurance. Initially, I thought this plan was exactly what I needed to combine the two, but as the weeks progressed, I found that I couldn’t manage 3 days of running with 3-5 days of CrossFit. I was just way too much exercise, so I cut back quite a bit. Things were going pretty well, but then I experienced a colitis flare last week and didn’t do any running at all, which means I have no idea how things will go next weekend at the Rock ”˜N’ Roll USA Half Marathon. I’m feeling very unprepared, but I’ll be sure to give everyone an update with how everything goes.

I don’t think I really answered the question, but it seems like this kind of endurance training is gaining momentum, so, hopefully, there’s more info out about it soon, and I’ll probably have more answers from a personal perspective once I run the half marathon next weekend. I also might try a similar training plan for a second half marathon later this year””and, hopefully, I won’t get sick this time, so I’ll have better results.

Eversave Giveaway

Thanks to everyone who entered yesterday’s Eversave giveaway. Here’s your winner:


I want to win this because my wife and I are both golfers, we live close to the Wayland Country Club, and we have a wardrobe FULL of Loudmouth Golf clothes to look AWESOME in out on the course! We play golf almost every weekend from in the spring, summer and fall.

Congrats, Scott! Please email me at to claim your prize!

Question of the Day

What new product have you tried lately and loved? Or tried and hated?



  1. I just got my first jar if sunflower butter… I gave peanut butter up for lent and then just took on a vegan challenge so I needed something!! The sunflower butter is amazing, I am in love with the taste though the coloring isn’t very pretty… in fact my husband refuses to try it even though he loves dried sunflowers (he is a weird-o). But I am close to addicted to it!

  2. I’m guessing you have tried it, but coconut milk is a pretty creamy alternative! I’ve tried flax milk and I really like it, mostly because it’s only 25 calories per cup! Unsweetened Vanilla Almond Breeze is my favorite though!

  3. The sunflower drink sounds yummy! As for me, I just tried Musli, the wheat-free kind, with raspberries and almonds, for the first time, and I am a big fan! And, it keeps me full for most of the morning at work!

  4. I drink soy milk in my coffee every morning and after years of searching, I found that Trader Joes brand is the perfect one for me. It doesn’t “curdle” in my coffee and it’s just sweet enough without being overly sweet. But then I got put on some crazy meds and needed to cut soy out of my diet (or at least cut WAY back) so I started the almond milk search. After trying it before and having the same “curdle” (really breaking apart) in my hot coffee, I tried Trader Joe’s brand and it’s DELICIOUS! Holds up in my coffee and tastes great!

  5. Your treadmill workouts look great. Do you think you could post an example of one that would target about a 6:45 5k target pace? Or a 7/ 7:30 tempo run? I would love to print some off and take them to the gym or give them to friends.

  6. FWIW I’ve been training for a marathon on May 6 as follows: 3 training runs (FIRST marathon plan: 1 interval workout, 1 tempo run, 1 long run) + circuit training 2x a week + hiking/long walk 1x a week + 1 rest day and was ALSO starting to feel worn. I looked at my diet and upped my protein & iron, which has seemed to help. (More sleep & lots of water also helped). Another key for me is getting plenty of rest the day before and after the long run. This last week I did: Sunday-17 miles, Monday-rest, Tuesday-3 miles of intervals + 20 min cool down/warm up, Wednesday-45 minute circuit training, Thursday-8 miles tempo, Friday- 45 minutes circuit training, Saturday- 3 mile walk. I’ve been running for 7 yrs, but this is the first time I’ve trained like this and I have to say I feel stronger (and faster! just PRed a 10k!) than I ever have before.

  7. I love sunflower butter & am always trying different milk products (usually stick with Soy) so will have to give it a SOL a try.

    I tried a thinkThin Peanut Butter bar … I’m a big snack/protein/meal bar fan especially a PB kind, but wasn’t won over by this one…maybe I need to try a different flavor?

  8. I have been making my own sunflower seed milk for awhile, but I didn’t know they actually sold it in stores!! I can’t have soy, almonds or cow’s milk, and I get really bored of rice milk! I find that sunflower seed milk is the happy medium between almond milk and soy milk! I am going to check out Sol’s website and see if they ship to Canada 🙂

  9. Ooooh B12! Now that I’m eating less meat, that’s a big one for me. I’ll have to keep my eyes peeled for that stuff.

    I like my oats in a jar because the lid screws on tightly and I don’t end up with a breakfast explosion in my backpack…not cool!

    I just tried tempeh for lunch–it was OK but I wasn’t sold on the smoky bacon flavour (but you can only get it in a bacon form at the grocery stores around here) — so I have to head to a health food store and do some searching, I think!

  10. Wow! What will they come up with next? I love sunflower seeds/butter so I’m sure I would like the milk.

    I’ve been loving tempeh lately. Cook it in a little bit of soy sauce and it’s awesome in a salad. I’ve also found a cereal/granola called Yogi Cherry Almond Crunch. Holy yum! I eat is is a snack as is.

  11. I Heart Thrives and Suncakes over the summer and really enjoyed them, but recently I ordered a few new flavor varieties since my friends and I did a joint purchase. I never thought I liked Lemon anything but oh my gosh Lemon Poppyseed Heart Thrives are fantastic; especially warmed up with a glass of unsweetened vanilla almond milk! Yum!

  12. So Delicious Coconut Creamer (original – not flavored) is so deliciously amazing. Definitely worth trying!

  13. I didn’t try these super recently, but my boyfriend and I switched from Ezekial bread (our standard breakfast) to Ezekial English muffins a few months ago, and we’re both hooked. They’re delicious plain, or smeared with a little almond butter (my personal favorite). 🙂

  14. I am soooo in crazy love with Vermont peanut butter Co.’s Mad River Mojo pb!
    All organic…Dry roasted peanuts, dry roasted almonds,pumpkin seeds, flax seeds,cinnamon, vt maple syrupp and dried cranberries! Hell ya! I am sad I only bought one jar. Think I may try and make something similar w/a jar of natural PB.

  15. Sunflower bev looks really good! I’ve been sticking to so delicious unsweetened coconut milk which i’m totally loving. The new product i recently tried was coconut sugar. it’s really low GI (35) and has a great molasses flavour. A little bit definitely goes a long way!

  16. My thinking is that CF (at least for how frequently you want to be going, so 3+ x per week) and endurance running just aren’t compatible. It doesn’t allow the body ample time to rest and it throws a balanced workout out the window. I would say if you want to keep up with CF and train for long distance races, you should keep the CF to 2-3x per week max.

  17. I just tried cultured coconut milk and while I wouldn’t drink it by itself, it makes my smoothies a lot thicker and creamier. Plus I love how it’s helped my digestion.

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