Nourish What Counts

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! I have a fun post for you guys. We have the opportunity to donate $500 to the American Heart Association (AHA)! Read on!

Quaker has teamed up with the American Heart Association’s Go Red For Women movement to encourage women to “Nourish What Counts” by taking just 5 minutes to do something good for their hearts. As you know, it only takes 5 minutes to to schedule a workout or eat a healthy breakfast.


Here are a few simple ideas from Quaker you can do in 5 minutes to help nourish your heart:

Eat heart healthy meals: Replace some of the refined grains you eat, like white bread and rice, with whole grains. Start making the change at breakfast by eating 100% whole grain Quaker Oatmeal. Three grams of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may help reduce the risk of heart disease. A serving of Old Fashioned Quaker Oats gets you on your way with 2 grams.

Challenge yourself: Take five minutes to sign up for the Map My Fitness Quaker Challenge: Complete 15 workouts in 30 days to help keep your heart healthy and strong.

Learn facts about heart health: Visit to learn how you can make Heart Health an important part of your daily routine. Discover the state of your heart to make an informed decision about what you can do to live a better life by taking the My Life Check.

Make time for family fun: Set-up a “family night” each week. Cook a healthy dinner together, break out the board games or head outside to enjoy playing together. Sharing in laughter and fun helps relieve stress, which is great for your heart!

To celebrate American Heart Month and help spread the message, Quaker would like to provide a CNC reader and me with the opportunity for a $500 donation to our local American Heart Association chapters. That’s $250 on behalf of me and $250 on behalf of one of you guys! All we need to do is generate 100 comments on this post to secure the donation.

Disclaimer: Quaker is providing me with a $250 donation to my local American Heart Association chapter; however, my opinions are entirely my own.


For breakfast this morning, I made myself a big bowl of super creamy oatmeal with hemp milk (instead of almond milk), ground flaxseed meal, pumpkin pie spice, and a massive scoop of almond butter, which melted all over so I got a little bit with each bite (aka the best way to eat oatmeal).

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Question of the Day

How do you nourish what counts?

Please leave a comment so we donate $500 to the AHA!



  1. tina – one of your best posts yet! such a great thing you and quaker are doing. signed up immediately for the nourish what counts challenge!

  2. I start every day with breakfast (I have no idea how people don’t eat breakfast!). Usually a whole grain & fiber rich cereal with fresh fruit.

  3. Make the most of everyday and don’t take anything for granted! I also eat oatmeal every morning for breakfast! Heart health woo!

  4. I try to build in something physical everyday – a swim, run, yoga, or just a long walk – to boost my mood and keep me heart healthy 🙂

  5. LOVE oatmeal – I need to try your way of doing it with pb in it……I am sure it is good, but I just gotta try it. I am turning into a pb hog now…..I gotta get my pb fix at least once a day… are rubbing off on me 🙂 lol!

  6. I try to do my best every day – or even every part of every day – and not get down on myself or frustrated when I “mess up” my grand plan.

  7. I nourish what counts everyday, so does my mom. At age 54 (last January) she had a heart attack. All my family and I could think was, how could a healthy, active 54 year old women have a heart attack!?!? My mom has never smoked, does not drink excessively, runs, practices yoga, and starts EVERY day off with a bowl of oatmeal (no joke!). After having three cardiac stents put in I have learned, as my mom and family has, to cherish the moments. Do not take anything for granted, and to live as healthfully as possible”¦.you never know when someone who is a ”˜picture of health’ can have a serious problem. Heart disease is so common in women, know the signs of a heart attack and nourish what counts!

  8. I make sure to begin my day with a healthy choice and it helps me to continue making healthy decisions throughout my day. Thank you Quaker & CNC for this giveaway that continues to give.

  9. Love this post! I challenged myself by joining a running group this year — now I have no excuse not to run a sub 4hour marathon!

  10. I have been making efforts to get heart healthy my priority this year. I have been ensuring I get enough sleep, drinking enough water ( I have always been bad at this) and eating right, especially in the morning (another struggle for me) I have found that I like oatmeal in the morning but not the packaged stuff, quick oats for the round container.

  11. One way I help to nourish what counts is say – “where’s the protein?” everytime I eat. I do a lot of strength training and need to keep my muscles healthy! 🙂

  12. Such a great post! CNC comments will jump to 100 in NO time! If there is 200, will Quaker donate DOUBLE to the AHA?

    I nourish my body everyday by making one healthy challenge: an extra half mile at the end of my run, 5 reps of 1 minute planks, or refusing to give into my ice cream cravings at 10pm!

  13. I keep the TV off for some quality time with my husband after we get home from work. It’s something little that adds up to more real conversations! We also cook healthy meals together! Awesome idea, Quaker and Tina!

  14. Everyday new day is a fresh start. Keeping that in mind helps me to stay focused and make the most of each day!

  15. Love quaker oatmeal…bring it to work everyday for a quick and easy breakfast. Keeps me full and going all morning long. Love adding fruit or some sort of nut butter for a little something extra.

  16. Thank you for doing this, Tina and Quaker! I nourish what counts by staying active, eating healthy and maintaining a healthy lifestyle both physically and mentally.

  17. i eat oatmeal every morning for breakfast AND perform some sort of cardio 6 days a week even if it is only walking a mile or doing high knees for 5 minutes.

  18. I try to eat whole grain cereal or have a bowl of oatmeal every morning for breakfast. It keeps me satisfied much longer than anything else.

  19. I love Quaker, and I love that they’re giving back to those who may not be as healthy. Now to go make my bowl of oatmeal!

  20. This is such a great idea! I try to practice balance in my diet, workouts, and life to nourish my heart and mind!.

  21. I try to eat healthy most of the time and exercise regularly. I know these habits will help with my heart health as I grow older!

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