Vitamins for Every Female.

Hey girl, how are ya? Welcome back, I’m about to speak some knowledge to you & blow your mind. Today I’m sharing with you all the best vitamins for us specifically. Probably things that should have been included in our maturation program if we’re being real, but no worries. I’m here! I’ve done my research & I’m ready to share with all of you.

It’s no secret the female body is extremely complex. Our hormone cycles every 28 days & along with the magic abilities we have to give life we also have those days when we are just feeling out of whack & quite frankly crazy. I know we’ve all been there sitting in our cars watching a video about a dog or some random news story that makes us bawl & pretty soon we’re back to reality.

One of the biggest key vitamins that we are deficient in is Magnesium! Magnesium plays a HUGE part in helping to regulate your hormones. There are endless benefits but to name a few :

  • PMS, it can help to balance your mood by regulating progesterone on the central nervous system & decreases anxiety by regulating Cortisol.
  • Energy! When you are feeling sluggish & tired during that spectacular time of the month, magnesium will provide you with energy. It also allows you to sleep better.
  • Cramps. If you’re like me I’ve always struggled with painful period, magnesium will help relax your contracting muscles.
  • Sweet Cravings. Did you know that craving chocolate is often times your bodies way of telling you that you need magnesium? Dark chocolate is magnesium rich.
  • Migraines.

Within the average american diet females are only getting 50% of their daily amount. What can we do to increase this number?

1- Eat more magnesium rich foods. I’ve listed a few common ones below :

  • Spinach
  • Avocados
  • Bananas
  • Dark Chocolate
  • Almonds
  • Cashews
  • Beans
  • Edamame
  • Brown Rice
  • Quinoa

2- Take a magnesium supplement! Daily recommended amount on average is 320 mg.

Next major supplement is a B-Complex. B vitamins help your body convert food into energy. A b-complex consists of 8 different vitamins.

  • B-1 is Thiamin. It enables carbs to be used as energy. It plays a key role in nerve, muscle & heart function.
  • B-2 Riboflavin helps your body break down fat.
  • B-3 Niacin allows you to maintain healthy skin, nerves & digestion.
  • B-5 Pantothenic Acid is essential for the heath of the brain & nervous system.
  • B-6 Pyridoxine helps you to make more red blood cells & upkeep a strong immune system.
  • B-7 Biotin. I’m sure you’re familiar with this one. It helps you grow healthy hair, nails & skin.
  • B-9 Folic Acid is important for proper brain function & emotional and mental health.
  • B-12 Cobalamin is required for your nerve & blood cells. It also prevents anemia, supports your bones & improves your mood.

Vitamin D, this is the vitamin we get from the Sun! It helps us absorb calcium which helps us build & keep strong bones.

K1 & K2 play important roles in blood clotting, promoting good bone & heart health.

I hope this knowledge & testing out these vitamins help you feel like the best you possible. You are really the only one who knows what your body specifically needs & if something makes a difference and helps you.

Xx, Kennah

4th of July Outfit Inspo

Hey ladies!! Today I’m sharing some 4th of July outfit inspo of things I’m dying over as I hunt for my own 4th of July outfit. Is it just me or is there something that triggers inside of you around the 4th of July for ANYTHING that’s red, white, & blue?! It’s my favorite day of the year. I love holidays for the sole fact that there is always a theme & everything matches and my OCD little heart bursts out of my chest.

1 // This FIRECRACKER red dress. Bonus red dresses level up self confidence +10, am I right?

2 // Loving this tie dye chambray vibe 2-piece set so much it might just be the winner this year!

3 // Kickin’ in by the pool or out on the water? These classic summer rompers in Navy & White Stripe, Red & White & Solid Blue have cute/casual in the bag.

4 // BBQ flirty with this hot red smocked tank! Wait maybe this is my pick.

5 // More of a t-shirt & jeans kinda girl? This USA t-shirt is easily the cutest I’ve seen so far.

6 // I have almost this exact flutter sleeved top & if you don’t want to scream 4th of July with you outfit like me this is perfect!

7 // Tie Dye Sweatshirt for the firework show.

8 // Cutest paper bag denim shorts I’ve ever seen. Or these paper bag jeans.

9 // London Striped Sandals

10 // Navy Gingham Twisted Headband

11 // Stars Hoodie

11 // Black Star Print Scarf

12 // No fiesta is set without tassel earrings.

Xx, Kennah

My Dairy-Free Guide

Welcome back to my blog! Today I’m sharing my dairy-free favorites. I have by no means tried it all or become an expert but these are the things I’ve tried so far that I like & don’t. Let me just preface this with eating dairy-free isn’t cheap.

MY REASON : I know a lot of you are wanting to go dairy free because of the recent viral videos coming out about the treatment of cows from fairlife farms. However, this was not my reasoning (mostly because I started before these videos came to the surface). It definitely solidifies my decision, but I chose to do this because of the health benefits. 65% of Americans are lactose intolerant or have a decreased ability to digest it. The proteins in milk are some of the hardest for our bodies to digest. Since stopping eating dairy I don’t get bloated anymore & my digestion is more normal.

The #1 concern I had when going dairy free was ice cream. You can see where my priorities lie.

Market Pantry Dairy-free Ice Cream is made with almond milk & by far the best one I’ve tried so far. Favorite flavors : Vanilla Cake & Cookie Dough, Carmel Brownie, & Peanut butter & Chocolate.

I do not like the NadaMoo! Brand ice cream only because it is made with coconut milk and for my taste I don’t like coconut flavor in my ice cream.

Next concern was obviously Cheese. I haven’t perfected this one yet or maybe it just takes some getting used to but it’ll do for now. I’ve been using Daiya shredded cheese. It’s strange to say the least. It’s not bad but it’s different & has a strong flavor.

Yogurt! So delicious coconut milk yogurt in the flavor Strawberry (always my go-to.) Believe it or not I like this better than regular yogurt, the texture & flavor. I’ve also tried out Silk Almond Yogurt, it’s not my favorite but it’s do-able. It has more of a nutty flavor than I would like & I prefer So Delicious by a long shot.

Milk – I’m not a stranger to Coconut or Almond milk & I like both!

Finally butttterrr! This Earth Balance Organic Buttery Spread is the best I’ve tried so far, I’ve also heard good things about Ghee.

Other finds :

Honestly I thought it would be impossible to find anything that was dairy free but it’s not that uncommon now. Here are a few other finds from Target aka my local Disneyland.

Cream Cheese – Kite Hill has a few different options for dairy free cream cheese and yogurt.

Salad Dressings – This one surprised me how many salad dressings have dairy in them, not just the ranch and caesar dressings. The brand Primal Kitchen & they have a few flavors : ranch, caesar, & green goddess.

So Delicious Dairy Free Mocha Almond Fudge Bars, must try these next.

Dairy Free Semi-Sweet Chocolate Chips!

Remember if you’re trying out a new diet be patient with yourself. Get a little bit better everyday until it becomes a habit!

Xx, Kennah

Swim Trends for Summer

Spring is here & summer is coming quickly. In this post I’m sharing a few swim trends coming for 2019! All from my favorite online store, Lulu’s!

1 – Retro

2 – Polka Dots

3 – Ruffled Edging

4 – Smocked

5 – Neon

6 – Tied

Xx, Kennah

Book Club Vol. 1

Hi Guys! I’m really excited about starting this new series sharing all about the books I’m reading. Ever since graduating school where I hated reading, I’ve become the biggest book worm. (My inner introvert coming out). There is nothing better than snuggling up with a blanket or relaxing in the bath with a good book. I’ve had a lot of people ask me for recommendations so I decided to start sharing them here. There is no theme or genre, each month I’ll simply feature a few of my favorite books.

For the first month I thought I would kick it off with BANG !!

Big Magic by Elizabeth Gilbert.

About the Book :

This book is all about creative living beyond fear. Elizabeth dives into her unique perspective about the mystery of creativity & how we receive inspiration. She explains how to overcome fears that might be standing in the way between you & your wildest dreams. You will feel the magic in your toes from reading this book. The 2,378 Amazon reviews, coming in at a solid 4.6 stars, speak for themselves.

About the Author :

You may recognize Elizabeth Gilbert from her hit Eat. Pray. Love. I guarantee if you haven’t read the book, you’ve definitely seen the movie. It’s another one of my personal favorites.

N E X T U P // GIRL, STOP APOLOGIZING by Rachel Hollis.

About the book :

GIRL, Stop Apologizing is going to be one of the books I will read and reread multiple times. Her cute quirky personality is hysterical. She shares her insight on chasing your goals & reaching your full potential. No more worrying about what other will think or not.

About the Author :

Rachel Hollis is a media mogul. She started her business with a high school diploma and google search bar as she says. You probably recognize her from the cult following she has created with her first book Girl, Wash Your Face.

Xx, Kennah

Anthropology Candle Dupes

Hi guys! Today I’m sharing dupes for the blue candle that has a cult-like following. Have you ever walked into Anthropology and wanted your entire house to smell the same way as it does inside the store? They’re constantly burning the Capri Blue Volcano Candle. I’ve found a few scent dupes recently that I thought I would share. Keep in mind these aren’t exact, but for the price point they can’t be beat!

1 – Citrus Soap & All Purpose Spray from Target.

2 – Sun-Washed Citrus wallflower & candle from Bath & Body Works.

Xx, Kennah

High Performance Planner

I shared this on my Instagram story & had quite a few people ask me where I got the High Performance Planner for my boyfriend so I decided to share a little post on it.

My favorite podcaster Rachel Hollis shared this when she had Brendon Burchard on her show. Brendon is the one who created this High Performance Planner. It doubles as a planner + a journal.

This book has daily pages with a morning mindset section that helps get you into the right mind set to help your day run smoothly & ensure you have an optimistic way to start the day. The middle section is the planner section for notes, to-dos & appointments. The last section is a journal to review the day with inspired questions & finally scoring your day.

Weekly pages will help you review the week to assess how well you’re doing with your goals & help you identify ways to improve.

Finally there is monthly pages with places to right major projects you’re working on or any upcoming deadlines. There are also prompts along the bottom to help with assessing & setting goals.

Xx, Kennah

V-day Gift Guide under $50 for Her

Happy Valentines day!! If you don’t know what to get the special lady in your life OR if you don’t know what to ask your man for, I got you!

Also wanted to throw in this little quote I found online…

“Do girls still like getting flowers?”

“Yes but we don’t want to tell you we want flowers because then you’re just going to get us flowers because we want them but we want you to get us flowers cause you want to get us flowers, you know?????”

Your girl will thank me later because I promise you she is thinking the same thing. NOW to the gift guide:

The cutest mixed metal dainty rings! Best part is these are under $50 & they’re on AMAZON which means prime shipping & you don’t even need to leave your house.

Got a fashionista on your hands? This rainbow stripe sweater is the perfect transition into spring!

Any beauty lover would die for this GlamGlow Mask + Moisture gift set!

Everyone needs this candle. EVERYONE. The Capri Blue Volcano candle is easily the greatest smell to ever bless the earth & I’m not just being dramatic.

I know I’m not the only girl with a sweet tooth, sugarfina set of 4 candy is fancy & so delicious. Perfect for the occasion & I’m sure she will share with you too!

If you’re want to give a more “homey” feeling gift but maybe you’re not all that crafty, these coupon books are PERFECT.

The self help girl will love this book Big Magic! I just read it & I’m starting it over again! It’s all about letting go of fear.

Make-Up loving Mama will blush over this amazing NARS Blush.

Xx, Kennah

Gift Guide for the Beauty Guru

Hi guys! Welcome back to my blog! It’s DECEMBER!! This Christmas I am trying to watch as many Christmas movies as I can squeeze in. Which includes the classics as well as the cheesy Hallmark & Netflix movies. What are your FAVORITE Christmas Traditions?? Leave me a comment or send me a message to let me know! That brings me to… Today’s post is a gift guide to help you find the perfect present for the beauty guru in your life! 

  1. I bet my mom wishes she had this continuous misting spray bottle when she was doing my hair before school, can’t wait for Christmas to get this baby.
  2. This laneige lip mask is the BEST lip product I’ve ever used for moisturizing. My daily chapstick will never make my lips as soft as this lip mask does in one night. I use this multiple times a day!
  3. With 3,600 reviews giving this product 4.8/5 stars comes my FAVORITE eyeshadow palette. My little sister got it for me last year and I have used it almost every single day (I don’t wear makeup everyday but everyday I do I used this). 
  4. Fan favorite, SHAPE TAPE is a must for all beauty gurus because dark circles and mistakes are not forgiving & no joke! My mom gifted me with this & I didn’t know if I would love it but it has grown on me SO much because it gives the BEST coverage. 
  5. My go to – Yes to Tomatoes Skincare Mask Kits. 5 different charcoal masks to try or 5 different mud masks. Mom already knows both of these are on my list.  
  6. This L’Oreal Paris Lash Paradise kit comes with 2 tubes of the best mascara she’ll ever try & it makes the perfect stocking stuffer! 
  7. Budget friendly for you this butter bronzer looks and smells amazing!
  8. Brush cleaning Mat will make cleaning her make-up brushes a breeze.
  9. The Mia Clarisonic Kit been one of my favorite things ever. I got this actually for my birthday 2 year ago & it has been my ride or die.
  10. Every girl needs one of these silk pillowcases! Usually these pillow cases are $85-$100 but I found this one for $25-$28 depending on size.

I hope you all enjoyed this post, as much as I enjoyed doing it for you. Let me know what else you would like to see! 

Xx, Kennah

*make sure to follow the blog so you know when I have new posts! This year is going to be a good one. 

Trendy Cozy Sweaters

My FAVORITE thing to wear is a big cozy sweater with some black leggings and boots. My go to all fall/winter. It never gets old. I know my closet is full of classic maroon, cream & grey sweaters but I needed to add a few trendy sweaters to my closet this year here are the ones I LOVED while looking for my own closet :

Caroline Striped Sweater

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Run Wild Sweater

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Sleeve it to Me Colorblock Sweater

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Heart You Sweater

Breese Stripe Cardigan

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Luxem Sweater

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Buffalo Plaid Sweaters

Link to Red   Link to White

 

I wish you all knew how fast my heart beats while online shopping. It’s probably unhealthy and the amount of buffalo plaid I own is probably unhealthy as well.

Xx, Kennah