Supplement Me

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! Hope your Thursday is off to a fabulous start!


As you can see, last night’s dinner was a good one! I practically licked my bowl clean. Dinner was Creamy Avocado and Spinach Chicken Pasta from paleOMG.

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The recipe called for spaghetti squash, but instead I used up a couple of random boxes of pasta from our cabinets.

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The dish was super easy to prepare and turned out great. I will definitely make it again””next time with shredded Parmesan on top. Mmm!


I ate dinner fairly early (5:30 pm), so a few hours later, I was hungry again. I broke out the leftover avocado and spinach sauce/dip (it’s really thick) from dinner and some Jalapeno Jack Pretzel Crisps to snack on.

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On Twitter last night, my friend Clare asked me if I have ever made my “Oatmeal” Minus the Oats in the microwave. (She was looking for something Paleo she could make at work.) I had never tried (I’m worried it’d explode and make a mess), so I suggested making it the night before and eating it cold the next day. I actually had never tried this either, so I whipped up a batch last night to see how it would work. I had an almost-empty peanut butter jar (obviously – when don’t I?), so, after I made my “Oatmeal” Minus the Oats, I stored in there overnight in the fridge. The result: delicious! I think I might like the cold variety more than the hot stuff!

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After breakfast, I headed to CrossFit to do 5-3-1 before the 9:00 AM class. My friend Whit was there early too, so we worked together on chest press and then did the WOD.



9 Wallballs
9 Pendlay Rows
9 Bar Facing Burpees

Rx: (135, 95)
L2: (95, 65)
L1: (75, 55)
BEG: (65, 45)

Score = Total completed rounds + any extra reps

In 18 minutes, I finished 10 rounds + 3 reps and used 65 pounds (Level 2) for the Pendlay Rows. I was a sweaty, exhausted mess by the end. Good WOD.


When I got home from CrossFit, I made a protein shake with vanilla fitmixer protein powder, iced coffee, and almond milk.

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Recently, I’ve received a number of questions asking what kinds of supplements I take on a regular basis, so here a quick summary.

Disclaimer: I am not a medical doctor or Registered Dietitian. I take these supplements and they work for me. Please consult a medical professional before adding any of them to your diet.

Daily, I take:

*Please talk to your doctor before you start taking iron supplements. Getting too much of it can be really dangerous. I don’t normally take iron supplements, but after my second colitis flare, my doctor suggested taking them (again) to help with the deficiency in my body and (holy insane amount of) hair loss.

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Additionally, a few times a week, I add a few shakes of Portobello Mushroom Powder to my meals for a little extra Vitamin D in my diet. (Portobello Mushroom Powder? Say what? Wondering what the heck it’s all about? Here’s my post with an explanation.)

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**Edited to add**

I also take probiotics. I totally forgot! When I was feeling (literally) crappy, I took them religiously every single day. Now that I’m feeling better, I seem to forget, which I know is really bad.

My doctor recommended VSL#3 to help manage my ulcerative colitis. After blogging about it, the company actually sent me some free samples, which was awesome. The VSL#3 seems to be working. I’ve been flare-free since February!

And, finally, I use BCAAs before and during my workouts and drink protein shakes after my workouts to recover/refuel/repair my muscles.

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A few of you guys asked if I’ve noticed any changes since I started taking BCAAs, and I have to admit, I haven’t noticed anything””yet.

I first started using BCAAs at the beginning of July, but not very consistently. I kept forgetting about them, and I would just fill my water bottle with water for workouts. In the past couple of weeks, however, I’ve used them for just about every workout (before and during). I think they’ve maybe sped up my recovery time post-workout, but it’s still hard to tell if I’ve made any muscle/strength gains. I plan to keep taking them, so I’ll be sure to keep you guys in the loop about my progress in the coming months.

Question of the Day

Do you take supplements? If so, which ones? If not, why not?

P.S. I just read about this neat runner-dog service in Runner’s World the other day and just wanted to share. Jogs for Dogs connects runners and dogs to run together. (Yes, I already signed up.)



  1. I take Vitamin C and calcium everyday, but I’ve started wondering about the calcium since hearing on the news it can actually be bad for you. But then again, aren’t most things “bad for you” nowadays?

  2. I take iron in the form of daily tbsp of molasses, probiotics in the form of sauerkraut, bee pollen, a ‘mental clarity’ herb shaker with nutritional yeast, kelp, flax, rosemary, bail, thyme, gingko, gotu kola, mint and spirulina, and cayenne capsules sometimes. I eat well but kinda love getting the extra boosts from these!

  3. I take a multivitamin, calcium with magnesium & vitamin D, & an iron supplement. I don’t eat much red meat or foods that contain a lot of iron, so my iron was pretty low, only about 20% of the RDV. I only take it every other day though because it’s 65mg, which is pretty high unless that much is prescribed to you.

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  5. Cold oatmeal minus the oats sounds intriguing! Admittedly, I’m pretty bad about remembering to take my vitamins. What someone mentioned earlier about being vegetarian /iron/hair loss is super interesting though, I may need to look into that!

  6. I take a prenatal ( just finished nursing a few months ago and figured may as well keep taking that instead of a multi), Isotonix Activated B Complex, OPC-3 (great supplement that has helped my allergies as well as joint aches and pains) and aloe juice. Have you tried aloe juice? It helps a lot with all kinds of digestive issues.

  7. Those generic iron supplements have to be doing a number on you. You should switch to Vitron-C. I’m surprised your doctor didn’t put you on that given your health issues.

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  9. Well I use Muscle Milk, which I find works pretty well. All petroin shakes will make you fat if you dont workout at all. For bench I would recommend a pyramid workout where you increase the weight for a few sets and then go back down.

  10. Can you do a follow up post on BCAAs? Do you still use them? Any recommendations on brands? I see them popping up on my Facebook feed all the time – but I don’t know if I really need them, pros/cons, etc.

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