powerfoods | Powercakes

Eating ENOUGH to fuel your fitness & Sweet Potato Pie POWERTART.

July 22, 2013 By Kasey 23 Comments

Hey all! Hope you had a great weekend. This morning I had a great back & bicep workout (posting it tomorrow!) followed by an even better postworkout meal! When it comes to postworkout – I always try and get a good combo of carbs & protein to refuel those muscles Today I made a green version of my new POWERTART recipe that I am sharing below. *Added 1/2 TB Spirulina to my original recipe below & topped with some protein fluff. - 1/2 scoop of protein mixed with a little water until thick. I personally have been upping my calories because I really felt like I wanted to see … [Read more...]

Filed Under: beTRUEtoYOU, Blog, FitFluential, Whats Beautiful Tagged With: back, biceps, Fuel Your fitness, powerfoods, PowerTart, Recipe, sweet potato pie, workout

Lemon Carrot Poppy Seed Cookies!

May 10, 2013 By Kasey 5 Comments

TGIF everyone! I hope you had a good week & were able to reach some of your weekly goals that you set! Speaking of goals, have you declared your #WHATSBEAUTIFUL goal & joined #TEAMTRUETOYOU? I am so excited to be working with FitFluential & Under Armour Women throughout [this campaign]! On Monday be ready for the first challenge! Don’t forget that you can upload anything to the site to show your progress. Can’t wait to see what we all can achieve! Details on yesterdays [post] #IWILL ___________________________________ Today I wanted to shared a new recipe just in time … [Read more...]

Filed Under: beTRUEtoYOU, Blog, FitFluential, Fitness, plantPOWER, Recipe, The Eat Clean Diet, Thrive Forward Tagged With: be true to you, boyfriend, cookies, Corey, FitFluential, Poppy seed, power cookies, POWERCAKES, powerfoods, superfoods, under armour, whats beautiful

CrossFit Games Open Wod 13.1 Recap

March 8, 2013 By Kasey 10 Comments

Happy Friday everyone! As usual, I am loving the #PowerbowlADay challenge & all of the awesome combos you are creating! I posted mine to Instagram last night after posting it to the Challenge Loop App! Base of Kale topped with bell peppers, kalamata olives, black eyed peas, red onion, fresh basil, pea shoots, & topped with wild rice with baba ghannouj from Whole Foods! (eggplant spread) That stuff is so amazing. You can still join in the fun: Read the Details of the challenge ! Download the APP here (or) Join in on the website here This #Powerbowl was perfect … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness Tagged With: challenge, CrossFit, crossfit games, get after it, powerbowl, powerbowl a day challenge, powerbowladay, POWERCAKES, powerfoods, powermeal, reebok, wod 13.1

Tree decorating, weekend eats, & face pulls!

December 9, 2012 By Kasey 3 Comments

hi all! Hope you’re enjoying your weekend. Started this morning off with some Pandora Christmas Music & mug of Tiramisu coffee! Perfect way to start our Sunday; especially with the comforting lights of our little Charlie Brown Christmas tree! Perfect in its own way! Yesterday I spent the day Christmas shopping with the boy & his adorable mother! I mentioned that Corey needed some Christmas spirit in his apartment and she happened to have the most perfect little tree! So after shopping, we spent the night listening to Christmas music & decorating! Our first Charlie … [Read more...]

Filed Under: beTRUEtoYOU, Blog, Fitness, plantPOWER Tagged With: beTRUEtoYOU, christmas, christmas tree, decorating, eatclean, enjoy, FitFluential, fruit, nutritional yeast, pears, plant based, plantpower, Powercake, POWERCAKES, powerfoods, powermeals, Recipe, shopping, workout

Friday Feature: Ultra marathon runner Sarah Stanley!

November 9, 2012 By Kasey 2 Comments

hi all! TGIF, right? Almost to the weekend! I really wanted to start featuring some amazing people on Friday’s because I am constantly being inspired by all of YOU & want to share your stories! Today I want to introduce you to Sarah Stanley, an endurance athlete, ultra-marathon runner, health journalist and wellness expert. She prefers dirt over glitter, muddy shoes instead of clean, and kindness vs hate. She's been featured in various media outlets such as SELF, SHAPE, Ladies' Home Journal, and Washingtonian. I started following Sarah on Instagram a while ago & got … [Read more...]

Filed Under: Blog, FitFluential, Friday Feature Tagged With: FitFluential, friday feature, POWERCAKES, powerfoods, powermeals, Recipe, sarah stanley

#plantPOWER Muir Glen Tomatoes GIVEAWAY!

October 30, 2012 By Kasey 40 Comments

Just want to start off by saying that if you’re reading this; I hope you & your loved ones are safe right now! My thoughts & prayers are with anyone dealing with this storm. School was cancelled today, so no teaching for me. I am staying safe inside with mamacakes & being productive with my to do list! Also want to say thank you for the congrats on yesterdays post about owning my own business- POWERCAKES LLC! Along with Jill Hanner’s #plantPOWER POWERCAKES. Things are really moving in a great direction & I can’t wait to share. I also want to shout-out to my … [Read more...]

Filed Under: Blog, FitFluential, Giveaway, plantPOWER, Recipe, Review Tagged With: giveaway, mamacakes, muir glen, POWERCAKES, powerfoods, powermeals, tomato, tomatoes

#plantPOWER Pumpkin Alfredo & Hippie Butter Giveaway!

October 24, 2012 By Kasey 118 Comments

Today’s topic for #PLANTPOWER is Meal for 2! But I’m going to share with you a meal for 4.. (mamacakes, papacakes, & the boyfriend) + leftovers for 3 days for a very hungry powercakes I introduce to you Plant Power Pumpkin Alfredo Ingredients 2 TB Coconut Oil Small white onion 1 Container of white button mushrooms 2 tsp freshly grated ginger (from the root – or powder if you don’t have fresh) 2 tsp of minced garlic 3 Cups of Spinach 1 bunch of chopped Kale 1 can of pumpkin (15oz) 3/4 Cup Nutritional Yeast 2 Cups of Unsweet Coconut Milk 1 Cup of Water 2 … [Read more...]

Filed Under: Blog, plantPOWER, Recipe Tagged With: alfredo, creamy, giveaway, hemp, hemp seeds, hippie butter, plant based, plant power, POWERCAKES, powerfoods, pumpkin, Recipe, sauce, vegan

Updates: Are you ready for a new Challenge?!

September 26, 2012 By Kasey 7 Comments

Hi all! Although I’ve got a ton going on with starting my business…more to come on that soon; I‘ve been itching to do another CHALLENGE! So far I think the other challenges have been pretty successful! Powermeal A Day Challenge in June & POWERMEAL a WEEK Recipe Challenge every Sunday! I wanted to do something similar, but like I’ve said in this VLOG about my decision on eating more plant based recently to try to figure out why I’m still having digestion issues. I’m teaming up with my vegan girl HEATHER from www.fortheloveofkale.com to bring to … [Read more...]

Filed Under: Blog, FitFluential, plantPOWER Tagged With: challenge, Oxygen Magazine, plant based, plantpower, POWERCAKES, powerfoods, powermeal a day, powermeal a week, Tosca Reno, Tosca Reno Blog

OBX lovin’ #FitFluential Style

July 31, 2012 By Kasey 14 Comments

hey all! So as most of you know, last week I was on vacation with my bittie (best friend) sarah! We were at the Outer Banks of North Carolina – I’m possibly obsessed with it there. I , of course, documented the whole trip through my pictures & on instagram! Through pictures, our trip basically consisted of; *6am morning runs followed by #powersmoothies made at our house post run & #powerbreakfasts at the local diner! Lots of omelets with veggies! *bittie boot camp workouts on the beach! (I will be posting our beach boot camp workout video soon) Who says you … [Read more...]

Filed Under: Blog, FitFluential Tagged With: beach, bitties, FitFluential, fitness, powerbowl, powerfoods, powermeal, powermeals, vacation, workout

POWERMEAL A WEEK ROUND 2

July 15, 2012 By Kasey 6 Comments

WELCOME TO POWERMEAL-A-WEEK SUNDAY CHALLENGE LINK UP ROUND 2! If you missed it; POWERMEAL A WEEK ONE was Watermelon & Corn Salad & today’s POWERMEAL RECIPE is… “Cheesy” Garlic Kale POWERMEAL A WEEK ROUND 2 1 Bunch of Kale (De-stemmed) Heated with Olive Oil spray on medium-low heat for a few minutes 3 TB Tahini 1 Tsp Minced Garlic 1/4 Cup Apple Cider Vinegar 1/4 Cup Nutritional Yeast 1 TB Raw Honey Sea Salt & Pepper to taste YUM!! Perfect clean side-dish! Don’t forget to LINK UP your POWERMEAL-A-WEEK RECIPE so others can get inspired for … [Read more...]

Filed Under: Blog, POWERMEAL A WEEK, Recipe Tagged With: acv, apple cider vinegar, bunch, challenge, eat, eatclean, FitFluential, garlic, honey, kale, nooch, nutritional yeast, pepper, POWERCAKES, powerfoods, powermeal, powermealAWEEK, powermealaweekchallenge, raw honey, sea salt, sunday challenge

Birthday Recap & Switching things up!

July 6, 2012 By Kasey 14 Comments

hi all! better get your reading glasses on because I’ve got a lot to fill you in on! I had an awesome birthday weekend with the fam followed by an awesome birthday DAY! I got a whole foods gift card best. gift. ever. Where I spent most of my afternoon; yes, I get excited for things like this. I got some walnuts, grass fed beef, fruit, coconut kefir, coconut milk, tahini, coconut milk ice cream (OMG), feta, eggs, & lots of BULK items like sprouted seed granola (so good!), cocoa nibs, & trail mix! I also picked up some Grilled Plantain Salad – I need to replicate … [Read more...]

Filed Under: Blog, FitFluential, Fitness, POWERMEAL A WEEK Tagged With: birthday, cherries, choose cherries, FitFluential, powerfoods, powermeal, recap, refuel, run, running, smoothie, whole foods

POWERMEAL A WEEK CHALLENGE–Are you in?

July 1, 2012 By Kasey 18 Comments

hey guys!! You all ROCKED the June PowerMeal A Day Challenge!! over 1,600 PHOTOS! I can’t get over the AMAZING response! I will be deciding on a winner this week; so keep your eyes peeled! It's also MirrorlessMonday & I wanted to repost an image I created for a simple reminder; & It's so important to remember that every body is different & not to get caught up with the scale, because that truly is not a representation of who you truly are! That's why I wanted to create a new CHALLENGE so we can all come together with our own ideas to help inspire one … [Read more...]

Filed Under: Blog, POWERMEAL A WEEK, Recipe Tagged With: eatclean, FitFluential, powerfoods, powermeal, powermealaday, powermealAWEEK, powermeals

“PowerMeal A CARBday”

June 19, 2012 By Kasey 3 Comments

Hi all ! If you haven’t entered my POWERFUSION PROTEIN POWDER GIVEAWAY you have 1 week to do so!! Today’s June POWERMEAL A DAY topic is CARBS (carbohydrates) Don’t FEAR THE CARBS! Great WHOLE FOOD carbs that help restore energy in your body include VEGGIES, yams, oats, brown rice, rice cakes, and fruits. The CARBS you want to avoid are processed carbs. Your body does not know how to properly process these overly processed carbs – (quite a “process” ) so they can be stored as fat instead of used for energy! Here is a great article from LiveStrong.com on why … [Read more...]

Filed Under: Blog, POWERMEAL A DAY Tagged With: carbohydrates, carbs, eat, eat a rainbow, eatclean, FitFluential, giveaway, junepowermealaday, powerfoods, powerfusion, powermeal, protein

“PowerSmoothie” & New POWERCircuit Workout!

June 16, 2012 By Kasey 6 Comments

hi all! I wanted to start off this post with a little Fitness before I move into the food! This is a great POWERCIRCUIT to target that booty & those hammies! #PROOF First: lay on an incline bench (making sure to hold on to the seat for safety!) Swing your legs straight up using your lower back, glutes, & keeping those legs right! (set of 10-15) Second: single leg dead lifts- I bent my knee slightly & did low pulses without bringing the weight past my knees! This really digs into those hammies! I was holding 25lb dumbbells, but use whatever weight you feel … [Read more...]

Filed Under: Blog, FitFluential, Fitness Tagged With: circuit, circuit workout, FitFluential, fruit, hammies, hamstrings, powercircuit, powerfoods, powerfusion, powermoves, powersmoothies, protein powder, protein smoothie, Recipe, smoothie

PowerMeal A Day PowerDinner

June 12, 2012 By Kasey 4 Comments

hi all! just a friendly reminder that you can still take advantage of my 10% discount off any product from www.thenutritionshoppe.net with promo code “PWRCK01” so today’s JUNE POWERMEAL A DAY TOPIC is POWERDINNER! so far we’ve had Chocolate Omelet #POWERBREAKFAST SUSHI ROLL STIR-FRY & now for some examples of POWERDINNERS I always try to incorporate a protein, veggie, & healthy fat for all of my dinners! or technically, my 5th meal of the day whether it’s a POWERSALAD with kale chips & green tea or a grass-fed beef … [Read more...]

Filed Under: Blog, POWERMEAL A DAY Tagged With: clean foods, eatclean, FitFluential, junepowermealaday, powerdinner, powerfoods

Powermeal A Day YELLOW

June 4, 2012 By Kasey 12 Comments

Today’s JUNE POWERMEAL A DAY CHALLENGE TOPIC ISYELLOW And it is also MIRRORLESSMONDAY! So don’t forget to look in the mirror & see what you’re proud of today! Feel free to share it with me, @POWERCAKES #MirrorlessMonday Now, when I look at a MANGO… (good transition, I know.) the skin is a beautiful rainbow of colors, but when I cut it open, I consider it yellow! Health Benefits of Mangoes: 1. Prevents Cancer: Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. 2. … [Read more...]

Filed Under: Blog, Powercake, POWERMEAL A DAY, Recipe Tagged With: benefits, challenge, clean foods, eatclean, FitFluential, june, junepowermealaday, lime, mango, mango salsa, mangoes, onion, pepper, Powercake, POWERCAKES, powerfoods, powermeal, salsa, sea salt, tomatoes, yellow

Powermeal A Day Orange

June 3, 2012 By Kasey 6 Comments

Today’s JUNE POWERMEAL A DAY topic is ORANGE Some ways that I love to eat ORANGE FOODS are… my clean “sweet potato pie” especially with my vanilla power puff chia omelet! *Stuffing orange bell peppers with my Toasted Walnut & Caper Tuna Salad Incorporating HUGE carrots into my POWERROLLS *Or making FRIED YAMS by cutting up a yam and frying in coconut oil on medium-high heat until golden brown #EatCleanLiveLean #proof But I think my favorite ORANGE food is PUMPKIN! just like in my POWER PUMPKINROLL [Benefits of Pumpkin] You can tell by its bright … [Read more...]

Filed Under: Blog, POWERMEAL A DAY Tagged With: challenge, clean foods, eat clean, FitFluential, june, orange, powerfoods, powermeal, powermealadaychallenge

POWERMEAL A DAY – “RED”

June 2, 2012 By Kasey 5 Comments

Today’s JUNE POWERMEAL A DAY topic is RED Some ways that I love to eat RED FOODS are… my Mixed Berry CHIA JAM on my POWERCAKES (recipe was featured on TOSCA’S BLOG) as a side dish to my powerEGGS #BiggestStrawberryEver Another way I like to incorporate RED into my diet is adding berries into my salads! *roasted veggies, capers, strawberries, red onion & all natural chicken sausage. Benefits of STRAWBERRIES Diet One cup of strawberries contains over 13% of the RDA of dietary ﬁber, yet only 43 calories. The dietary ﬁber in strawberries helps to keep … [Read more...]

Filed Under: Blog, POWERMEAL A DAY Tagged With: challenge, FitFluential, junepowermealaday, powerfoods, powermeals, red

POWERMEAL A DAY: “Eat A Rainbow”

June 1, 2012 By Kasey 11 Comments

Today’s JUNE POWERMEAL A DAY topic is EAT A RAINBOW! Me versus a salad bar…I win! It's so important to eat different colors to get as many vitamins & nutrients into your body as possible! At least, that's how I look at it. I try to incorporate as many colors as I can into my POWERMEALS throughout the day! *roasted veggies, red onion, capers, strawberries, & all natural chicken sausage. *PAPACAKES makes a mean grilled veggie bake with grilled chicken. (I’ll be posting this recipe during the challenge!) *sautéed kale, spinach, capers, … [Read more...]

Filed Under: Blog, POWERMEAL A DAY Tagged With: challenge, eat a rainbow, FitFluential, june, junepowermealaday, powerfoods, powermeal, rainbow

Back Progress, work out, Toasted Walnut Caper Tuna Salad

May 24, 2012 By Kasey 22 Comments

hi all! Hope you’re enjoying your week! If you missed my post about how I broke the myth on “eating after 7pm” check it out here! I wanted to share with you a back work out that I did the other day! Lately, I’ve been doing TABATA intervals similar to BODYROCK.TV & combining them with weight lifting. For example, for 1 round I will do Burpees & then the next round I will do a weight lifting exercise. I usually write up about 6 different exercises to complete within my circuit. Each exercise is 20 seconds on, 10 seconds rest & I do about 40 rounds total! (= 20 … [Read more...]