Hi all! HAPPY FRIDAY! I just wanted to say that I am so thankful for your amazing & honest responses to yesterday’s post “Check yourself before wrecking yourself” – honest stories about restriction & the importance of FUELING our bodies. It’s not always easy to be 100% honest but having amazing readers like YOU makes it all worth while for me because my message was received the way I intended – to show my honesty & struggles while helping others.

Before I get to today’s Feature Friday, I wanted to share how I started my day! It was a beautiful morning so mamacakes & I headed outdoors for a POWERWALK & brought along our jump ropes! Every couple of minutes we would stop, set the timer, & jump rope for 1 minute. We ended up walking for 30 minutes.

I am very blessed to have a mother who is a Personal Trainer so we share the same passion for enjoying our fitness. We love to take advantage of the beautiful weather & make the most of it. So my  challenge to you this weekend is to switch it up & try something new! Fitness doesn’t always have to be indoors or with weights – your body may really like the change for a day as well! Rocked my Lazor Spine Shoes & new UA Headband! Enjoying your workout is #WhatsBeautiful. Came back to REFUEL with a big stack of POWERCAKES.

#FACT: they were wonderful.

Same recipe as [here] but added in one egg white (slowly adding these back in to see how my digestion handles it!), berries, healthy chocolate sauce, & topped with peanut fluff that I use Peanut Flour to make from www.iherb.com (coupon code XUG228 for a $5-10 discount on your first purchase!)

After an awesome workout my body was thanking me for refueling with a nice balanced #POWERMEAL.

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Today I am featuring the beautiful Katie Dalebout from The Wellness Wonderland! I am headed to my boyfriend’s for a wedding weekend! His brother is getting married so while I’m busy with that, I’m sure I’ll be posting on Instagram, miss Katie is taking over for today! I recently did a guest post on her site for my [Avocado & Watermelon Powerbowl] & today she is going to talk about awareness while eating. I can relate because sometimes I only have a few minutes to grab a meal or I’m so hungry that I eat it so quickly without truly taking the time to enjoy each & every bite – trust me, the powercakes from above were enjoyed nice & slow this morning – yum!

Hi Powercakes! Katie here all the way from The Wellness Wonderland. I adore Kasey, her work and most of all, her rad recipes. So I thought I’d drop by powercake-land to share a secret from wonderland to make those recipes taste even tastier. The is quite simple: awareness.

Since we all lead such busy lives, lunch is commonly eaten while working at a desk and breakfast is usually taken on the go. Sometimes we don’t even realize we’re fueling our bodies.

While not every meal has to be eaten this way, aim for once a day. Here are the eating awareness guidelines. Download them here and hang them on your fridge or in your eating area to remind you to tune in and mindfully feed your body – it will allow you to truly enjoy your food.

-Remain seated.

-Refrain from conversation while chewing.

-Place your utensil down between each bite. Wait until food is completely chewed & swallowed before picking up your utensil your next bite.

-Refrain from external distractions, including reading, watching TV, listening to music, phone, etc.

-Put no more than two handfuls of food on your plate at a time. Finish eating your two handfuls, then wait 3-5 minutes before taking more food.

-wait until food is completely digested (2-6 hours) before your next meal or snack.

Bon Appetit!

-Katie

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,

Kasey