Sunday in NYC: Part 1

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots β€˜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 from the Big Apple!!! 😎

I must say,Β New York City is such an amazing city. I really love spending time here. I’m not sure I could live here permanently, but it’s definitely great to visit.

My Sunday started with a 6-mile run through Central Park with Jess, Roni, Kath, and Caronae.


I love running in new cities. It’s always so motivating and IΒ never have trouble getting out of bed for a run when I’m in another city, including yesterday morning when I was dehydrated and a bit hungover. πŸ˜•


After our run, I freshened up at the hotel and headed straight to a brunch hosted by SOYJOY in the penthouse at the Le Parker Meridien in Manhattan.


The penthouse had gorgeous views of the city!




The folks at SOYJOY were kind enough to include Mal at the brunch, which was a nice perk for a husband of a blogger! πŸ˜‰


The SOYJOY brunch was absolutely outstanding. The spread had everything! I actually had a little bit of trouble deciding to put on my plate.


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Holy decadent desserts!!!


This might sound crazy, but I passed on the desserts. I wasn’t in the mood for them. Weird? Very.


They were still pretty to look at! πŸ˜‰


Mal and I worked together to tackle the buffet. He held my plate while I snapped photos and served us from the buffet. Team work at its finest! πŸ˜‰


I ended up choosing fresh fruit, a raisin-nut roll, roasted potatoes with Tabasco, and an egg white omelette with veggies, cheese, and bacon. All of it was delicious.


During breakfast, we heard talks from some of the country’s top Registered Dietitians and authors, including Cynthia Sass, co-author of The Flat Belly Diet, and Jackie Newgent, author of The Big Green Cookbook, along with fitness and nutrition expert Harley Pasternak, celebrity trainer and author of 5 Factor World Diet. (Harley has trained Lady Gaga!!) It was quite the panel of experts!

All of the talks were great– very interesting and informative. We learned about the benefits of soy and how to snack more strategically.

We learned that whole soy has a ton of evidenced-based benefits as a nutrient-rich, plant-based complete protein source. The benefits include a protective effect against breast cancer, bone health improvement, and reduced menopausal symptoms. With the exception of estrogen-sensitive female cancer survivors (who can still have 3 servings of soy per day according to the American Cancer Association), we all can enjoy as much whole soy as we like. I love soy milk, tofu, and edamame, so this was all good news to me! πŸ˜€

With regard to snacking, Cynthia and Jackie shared a number of ideas and tips. Here are my favorites:

  • Use snacks as a tie-over in between meals: the golden rule is never let more than 5 hours go by without eating.
  • Listen to your body: avoid snacking triggered by “mind hunger” when you’re bored or stressed.
  • Aim to keep snacks whole, fresh, and minimally-processed whenever possible.
  • Including your favorite foods in a nutritious snack can heighten appeal. This will help you stick to a healthful snack plan, which means foods like pizza and chocolate can be part of your good-for-you snack routine.
  • If your activity level is low, aim for a target of about 100 calories per hour between the time you eat your snack and your next meal. For example, a 3 pm snack designed to tie you over until a 7 pm dinner should provide no more than 400 calories.
  • If you’re active, your snack must fuel your needs in the hours to come. To energize your activity and recover properly, you should eat snacks that provide about 50% of the number of calories you’ll burn. Eat about half before to fuel your activity and half after to replenish you body’s needs.

Stay tuned. Part II coming soon!



  1. I love the snack guidelines!! I’m surprised they say 5 hours between food…I’m usually ravenous by 4! Those little chocolate desserts look fabulous, but sometimes foods like that are way prettier than they taste! Hope you have a great Monday!

  2. Oh, looks so fun! I still am not a big fan of soy. I know the soy foods industry puts out a lot about it being safe but some non-industry info makes me leery. I’m not a big fan of the taste, so I’m just as happy eating soy-free foods than taking a risk that too much may be harmful.

  3. i really love the tip about keeping whole, fresh food around for snacking. i tend to crave healthy foods the more i eat them, and i only tend to eat them when it’s convenient. the key is to MAKE them convenient, right?

    love the brunch, and i’m so glad mal could join you!

  4. Snacking when bored is abig issue for me… as if snacking as procrastination from PhD work! NYC is an amazing city… but I bet you miss a certain little pug of yours πŸ™‚

  5. Thanks for the recap of the SOYJOY brunch and presentation. Looks very cool!

    NYC is definitely an amazing city. I’ve been here for 6 years, and I can easily see staying for quite a bit longer. My fiance and I were planning to move to Tampa (his hometown) this summer, but couldn’t quite bear the thought of leaving yet. We will someday, but for now, we’re very happy to be Manhattanites πŸ˜‰

  6. Thanks for that advice! I really like the “100 calories per hour” … that’s easy enough to remember. I’ve been having such a problem with bored/mindless nibbling, so this post was just what I needed.

  7. that picture of you and mal is great!

    i just want to say that i agree that whole soy can be good for some people, it’s not only cancer survivors that should be wary about its use. soy is highly allergenic and difficult to digest, so if you have stomach problems, IBS, sensitive digestion, etc. soy can be a huge problem. it made me seriously miserable for a long time until i cut it out of my diet!

  8. @ Lauren- Yay for staying in NYC longer! Tampa is so much more dull.

    @Tina- you could probably stay if it weren’t for your close connection to fam in Beantown- remember there’s plenty of nice places to live outside NYC proper…

  9. @Tracey @ I’m Not Superhuman:
    I feel the same way, partially from working for a couple of soy products companies and from eating it regularly for so many years as a vegan and vegetarian. I think it’s all about people learning whats right for their bodies, and soy is definitely not a healthy food for me to eat on a regular basis- I eat tofu now and then, but I don’t think it’s particulary good for anything, I just like it. If I eat it all the time instead of protein sources like fish, chicken or beef, I start getting sick- it’s just too cooling for me. Soy is extremely cheap, like corn, and that has a lot to do with it’s presence and heavy marketing.

  10. I like the snacking/meal tips. I try to follow those as much as possible- usually eating every 2 hours if I can. They help keep your metabolism and energy levels you get to eat all the time. Win-win πŸ˜‰

  11. You clarified that ‘whole’ soy is healthy….. is there some sort of ‘non-whole’ soy that should be avoided??

  12. Where I work we share a building with SOYJOY! We always smell the deliciousness cooking next door…. sometimes they even bring over some free samples πŸ˜‰

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