Today’s Run & Playlist

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.

You know how I always say the bad runs make you appreciate the good ones? It seems like I say that kind of a lot on CNC, so I was actually starting to wonder when I’d finally have a good run. Well, today was the day!


This morning, I ran eight glorious miles and felt amazing the entire time. I never felt winded, my legs never got tired, and I never felt crappy (at all), so I cruised right along. I made sure to enjoy every single minute of it since those good runs don’t happen all that often for me! I finished eight miles in 1:07:53, which was an average pace of 8:29.


While I ran, I listened to the Pop and Hip Hop Power Workout Station on Pandora. I bookmarked the songs when they started to play, so I could share them on CNC. I’m always looking for new workout music, so I figured you guys might too.


Here are a few more playlist ideas too!


Before heading out for my run, I snacked on some sliced strawberries with a big scoop of almond butter. Additionally, a second scoop of almond butter went directly from the jar to my mouth.

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When I got home from my run, I quickly showered, watered the lawn (Mal put down grass seed yesterday, so we need to keep it moist), and then I made lunch, which was a salad with tomatoes, cucumber, pineapple chunks, sliced deli turkey, a hardboiled egg, balsamic vinegar, and truffle oil.

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Speaking of pineapple, did you know eating it might counter colitis and thus play a role in preventing colon cancer? Duke University researcher Laura P. Jale, MD, PhD has show that bromelain (a mixture of enzymes found in pineapple) can decrease some of the faulty immune responses that cause colitis [source]. I already love pineapple, but this is a great reason to eat even more of it”” like in the form of pineapple juice in a Skinny Piña Colada, right?


Since we’re on the topic of colitis now (this post is all over the place), Laura recently shared a great resource with me for those of you who suffer from inflammatory bowel diseases:


Alan Schachter, the author of, is a regular guy, whose daughter has Crohn’s. Basically, he has gone on a relentless quest to dig up as much info as he can about Crohn’s and autoimmune diseases, in general, and share it with the world on his website. The site is well-organized and puts complicated/scientific studies into easy to understand content. I poked around on for a good 45 minutes the other night, and it’s really amazing. Definitely check it out if you haven’t already!

Weekly Workouts

  • Sunday: Off
  • Monday: 8 miles
  • Tuesday: CrossFit
  • Wednesday: CrossFit
  • Thursday: CrossFit
  • Friday: 3 miles
  • Saturday: CrossFit


Mal went to play golf with some of his buddies after school today, so I was on my own for dinner tonight. I was craving Sweet Potato Wedges cooked in coconut oil with ketchup, so I whipped up a batch and added a couple of hardboiled eggs and cashews to my plate for some added protein and healthy fats. It was kind of a random meal, but it totally hit the spot!

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And for dessert: a Wicked Good to Go chocolate cupcake in a jar. Oooh, yes!

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Off to enjoy my cupcake and watch my newest television obsession!

P.S. Did you know today is International Sushi Day? (Who comes up with these crazy holidays?!?) Since I love fun facts, here are some about sushi from Benihana (many of them I didn’t know):

  • Many Americans mistakenly believe sushi means “raw fish.” Sushi actually means vinegared rice.
  • In fact, sushi does not need to contain raw fish at all. Sushi is first and foremost a rice dish, which can include vegetables, cooked fish, raw fish, poultry, or other proteins.
  • The original sushi dates back to Japan over 2,000 years ago and only used pickled seafood.
  • Rice was only added in the 17th century to aid the fermentation process and was actually discarded before eating.
  • By the 19th century, seaside street stalls in Japan offered finger sushi for bite-size treats to customers on the go. Competition spurred the street vendors to turn sushi making into an art form with color presentation for stand out pieces.
  • Between 1988 and 1998 sushi bars in the U.S. quintupled and the numbers have only continued to grow.



  1. The pineapple core is the best source for the bromelain, but is not much fun to eat (for me anyway). It was recommended to me to save the core for a smoothie so you still get the good stuff and don’t have to chew the tough core.

  2. I could eat sweet potato wedges everyday now. I finally took the plunge a few weeks ago and tried sweet potatoes. I had always turned my nose up to them, but I got the urge to try them. SO GOOD!

  3. Hi Tina, I’ve been reading for several months now and live in your neighboring state of NH. I am 30 years old and was diagnosed with Crohn’s when I was a freshman in HS. It’s been a long road but I am currently doing well; Remicade infusions have been my life line. I just want to thank you for posting the link for CrohnsDad. I find the diet part very interesting. I have the added struggle of having a peanut/tree nut allergy so that takes out some things on the “approved” food list. I feel like I’m always growing and learning more information. Best of luck on your journey!

  4. Congrats Tina on a great run! Never knew that about pineapple! Does that mean I can more coconut rum and pineapple juice when I go out drinking ;)? Have a good night

  5. Glad you had such a great run! Most of mine have been pretty bad lately so I’ve started to do a spin class once a week to switch things up. Hopefully I’ll find my groove again soon!
    You may have mentioned this already, but how do you make your sweet potatoes in coconut oil? Do you just replace the olive oil with coconut oil? Sounds delicious!!

  6. How do you bookmark songs on Pandora – that’s such a great idea!

    Gotta love the mystery of the amazing run – I had a couple of them a few weeks ago, and they are powering me through some hard runs now. The memory! 🙂

  7. I’m glad you wrote about sushi! It’s always a pet peeve of mine when people say they hate sushi because they hate raw fish. What they actually dislike is sashimi, not sushi, especially because often times the same people don’t mind california rolls or veggie rolls which are, of course, sushi 😉

  8. Totally get it ’cause I had the same kind of run today. It was effortless and it just felt great!!!

  9. I looove Usher’s More for working out! It has helped me push through the last few mins more than once 🙂 Thanks for sharing the playlist! Dance cardio is a great Pandora workout station too.

  10. Hey tina- I actually teach about bromelian in my pharmacology class. It’s actually in highest concentration in the stem- so theres web sites that will tell you how to boil it- or you can buy a ready-made prep at some health food stores. But I won’t dissuade you from drinking piña coloadas, that would be silly.

  11. This song playlist came just in time! Lately on my runs, I’ve been finding myself skipping over most of the songs on my iPod…I’m just tired of them all by now! Time to switch it up and get some new songs on there to rock out to 🙂

  12. I finally had a good run today too! I have been really struggling for a few weeks now, and today it finally felt great again! I had even been contemplating just rollerblading instead of running it was getting that bad.

  13. Hi!

    I just found your blog and absolutely love it!

    I also live in the Boston area and am currently hoping to find a pug; Murphy is just adorable! Do you have any recommendations for a breeder?


  14. Awesome run! I understand about the bad runs making the good runs worth it. The last week for me my legs have felt like lead so I am hoping this week they feel better. Also, now I want sweet potato wedges (having trouble deciding on dinner)!

  15. there is DEFINITELY not enough ketchup on your plate. other than that… i approve of dinner.

    also, i think you redeemed yourself by offering a “skinny pina colada.” !!! i had several delicious frozen ones in mexico last month, but i certainly don’t want to drink them on a normal basis. i was almost too full for real food. haha.

  16. Congrats on the run! I wish I could run 8 miles at an 8:29 speed, that’s really great! I also cannot eat nut butter without taking a few extra spoonfuls before putting it back! It’s a bad habit, but I’ll probably never stop!

    That’s funny about it being International Sushi Day! I wrote a post about choosing healthy sushi options today and I didn’t even know today was a day dedicated to sushi! Ironic, much?!

  17. Mmmm that jar looks amazeeeeng! And I love fish too much so sushi without the fish wouldn’t be the same for me 😛 And great job on your run! It’s always so rewarding to get a great, energized running experience.

  18. I envy you that you can run for long distances. I can’t run. I injured my ankle real bad in high school (I was a dancer) and it is my weak spot now. Everyitme I run it hurts. Even now when I work out I have to wear a brace to protect it. Two years ago I injured it again while doing Insanity. Needless to say I don’t do that anymore. It took 8 weeks for it to heal then I started Insanity up again and aggravated again. Ugh oh well.

  19. Great job on a speedy 8 miler! I love great runs!

    I just did the Ruckus this past weekend and your tips from your Rugged Maniac came in very helpful…thank you!

    I watched the season finale of Girls last night too. I was convinced Hannah was going to wake up at the end of the episode and that it was a dream. Strangest episode to date. Although, I actually like Adam now.

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