Friday Feature by Katie from Wellness Wonderland!

July 26, 2013 -
8 comments, add yours

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! Winking smile Rocked my Lazor Spine Shoes & new UA Headband! Enjoying your workout is #WhatsBeautiful. Came back to REFUEL with a big stack of POWERCAKES.

IMG_5582#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 (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.


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!



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Category: be true to you, Blog, FitFluential, Fitness, Friday Feature, Whats Beautiful

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8 responses to “Friday Feature by Katie from Wellness Wonderland!”

  1. Great recommendations Katie! I am totally guilty of mindlessly eating my meals though I spent time and thoughts on preparing them. Somehow eating alone often results in eating while reading blogs, watching a youtube video or reading. Since I started my intuitive eating journey I try to be more aware while I am eating, slow myself down and savor every spoonful.

  2. I’m currently doing Intuitive Eating and trying to tune in more to my hunger which I know focussing more when you are actually eating helps a lot!

    These are some great tips, thanks for sharing.

  3. J says:

    Hi there I love your blog and mentality, but have to ask, you are an advocate for real food and healthy fats, yet it seems everything you make is fat-free? I could be off base and am not assuming, but based off of your peanut fluff and chocolate sauce I was curious!

    • Kasey says:

      Hi J! Oh I promise I LOVE healthy fats & I eat them all of the time. I sometimes just crave peanut fluff made with peanut flour since it’s a different consistency from regular peanut butter. I go with what I’m in the mood for. Everyday I eat avocados, hummus, olives, coconut oil, chocolate squares, hemp seeds, chia, flax, nuts, seeds, & nut butter (to name a few) so I am no stranger to healthy fats and I eat multiple servings a day.

      All of my recipes & foods I post are not the only meals I eat every day. A lot goes un-pictured. I feel that there are a good amount of recipes that consist of healthy fats throughout my website.

      My healthy chocolate sauce is one of my favorite toppers to almost everything – this was breakfast since I was craving the “sauce” aspect and later that day I had a nice serving of dark chocolate squares cause I was craving crunch – my favorite!

      I do not mean to lean towards in certain direction of “low” anything – I like to eat balanced in all areas and whichever foods/consistencies I am craving at the time.

    • Kasey says:

      & yes I do think that eating real food & healthy options does wonders for people but I also don’t find anything wrong with enjoying other types of foods as well if you enjoy them. I live by my motto be true to you & being true to myself is eating foods that make me feel good & are good for my insides as well as enjoying other foods if I want them. Life is about balance so I work towards finding mine every day.

  4. Dee says:

    Hi, I tried to comment on Katie’s blog but its impossible to read the “password” code for spam-free commenting…its so light that I can’t see it 🙁 Could Katie somehow email me ? I like both “Powercakes” and the other Katie’s blog and would love to chat to both Katies 🙂 because I am quite lost in terms of food and fitness and digestion. Thanks if you can email me, great!

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