Easy Everyday Healthy Swaps

This post is all about the easy everyday products you use that can be swapped for a healthier option without any sacrifices on taste!

  1. Swap regular milk for Almond Milk. I love the vanilla flavor and they make sweetened or unsweetened depending on how daring you are! I use it in my pancakes, cereal, and mix it in with my eggs.
  2. Protein Pancake Mix. Kodiak cakes are delicious and good for you! (and they’re local to Utah, woot woot represent!) We use it in my house to make waffles, pancakes, and even lightly bread our chicken (to die for!!). There are tons of other recipes on their website that you can find for things like biscuits, muffins, and even pizza!
  3. Greek yogurt is so yummy (not just with fresh fruit). It can be used to substitute for mayo in dips like ranch!
  4. Swap out white rice for brown rice, or if you’re feeling like trying something a little out of your comfort level quinoa. Both are a yummy healthier alternative.
  5. Natural peanut butter. It’s a split second decision in the grocery store, but the taste is no different!
  6. This swap tastes different, but is still yummy and makes you feel better when eating something not so good. Lettuce for hamburger buns! Don’t miss out on the yummy summer BBQ goods. There are ways to get the best of both worlds!
  7. Coconut oil has so many uses and one of those is in cooking! It’s a good swap out for fatty foods like olive oil.
  8. Frozen yogurt is one of my favorite treats. Ice cream is high in fat, sugar, and calories. Frozen yogurt is light and doesn’t leave you feeling guilty. (Yasso bars are my fav).
  9. Pasta is everyones favorite and you can still eat it while being healthy. Wheat pasta is a good option that doesn’t change the texture at all. Zoodles are another option (zucchini noodles).
  10. If you haven’t already trade in that white bread for whole wheat!

Whenever I feel like grabbing a crappy snacking food I think about what kind of nutritional value it has. Is it going to leave me feeling empty and hungry again in an hour. Instead of a bag of chips grab some veggies. Eating right is a lifestyle change and it can seem overwhelming with information but you just have to take it one step at a time. You got this!

Xx, Kennah

25 of My Favorite Healthy Snacks

You may not know that I actually love working out and semi-like eating healthy (joking, it makes my body feel so good and energized). I know it can be hard to get creative when you’re trying to be healthy and eating the same foods over and over is not fun! So I decided to share some of my favorite healthy snacks that I eat on a regular basis to help you stay on track throughout your summer!

  1. Energy Bites! You can find my favorite recipe for them here! (I add 1/3 C. of Chia Seeds).
  2. Frozen Grapes
  3. Light Babybell Cheese
  4. Strawberries (best time of year for them)
  5. Natural Peanut Butter & Celery
  6. Greek Yogurt Ranch & Veggies
  7. Cottage Cheese
  8. Bananas (frozen, with peanut butter, or plain)
  9. Protein Bars/Drinks (I love the Muscle Milk Pro Series in Chocolate, when picking a bar or drink be sure to check that there is substantially more protein than sugar.)
  10. Blueberry Lemon Protein Muffins (I substitute instead of using oil).
  11. Skinny Pop Popcorn
  12. Hummus & Veggies
  13. Lean Jerky (s/o to my dad for keeping me stocked up)
  14. Edamame
  15. Apple Slices
  16. Cashews (nuts in general are good for you)
  17. Mini 100-Calorie Guacamole packs
  18. Boiled Eggs
  19. Lemons (yes I am a freak I eat them plain)
  20. Greek Yogurt
  21. Pineapple Chunks
  22. Fresh Peaches
  23. Grapefruit
  24. Greek Yogurt
  25. My last is not actually that good for you but its not bad for you either and it’s my sweets for the day! Frozen Greek Yogurt Bars! I love the chocolate chip cookie dough ones.

Eating healthy is an important part of a beauty regimen! What you put into your body reflects in your hair and skin (breakouts, losing a lot of hair = unhealthy choices). If you didn’t know, now you know! Also if you have any yummy snack suggestions for me send them my way!

Xx, Kennah

 

 

Travel Essentials

As you know I love to travel, I’m going on quite a few trips this spring/summer so I wanted to create a guide for my must-haves while traveling (in no specific order). If you have any must-haves for traveling you think I’d like please send them my way!

Comfort is a huge priority for me while traveling, but I also like to look cute not as if I just rolled out of bed. The Lululemon Align II Pants give me the best of both worlds. They are so comfy and feel like you’re not even wearing pants (that’s why they call them the naked pants) and they make you bum look nice! These are perfect for a long flight or drive because they’re not restricting at all. They’re a bit expensive, but I promise you’ll wear them everyday and it will be worth it.

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Next comfort item is cozy socks! It can get pretty cold on airplane’s or even a chilly hotel room at night. It’s always nice to have a soft pair of socks to help you get warm or just to put on at night after your shower.

I am overly cautious about getting too much sun and using sunscreen. I take good care of my skin and I never want wrinkles so I make sure I use my sunscreen frequently. For my face I use Tarteguard SPF 30 it doesn’t make me breakout like some of the others I have tried. For my body I use Sun Bum Sunscreen Lotion with SPF 30 as well (they make a spray version). It also smells tropical which I love. For my lips I use Sun Bum Sunscreen Lip Balm that is SPF 30. It also has aloe and Vitamin E to keep them soft and smooth. It comes in a few different flavors, but I love the banana one! (Ulta never has them in stock in-stores that tells you how popular they are, but they also have them at Target if they’re out!) I also bought the cutest sun hat from Nordstrom to help out with keeping my face out of the sun!

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MEDICINE! Questionably the most important thing on this list. It’s always a good idea to take any medicines you think you may need with you. It would be tragic to be stuck in a foreign country with a language barrier and a stomach ache. This could be a life or death type of situation. (Zofran is also a life saver if you’re feeling nauseous). If you have a hard time sleeping in new environments try melatonin!

Sensibility! While traveling I don’t want to carry my big purse around or worry about an expensive bag being taken or something falling out during the hustle and bustle. I love to have a backpack to carry my stuff around in! It’s so conveinient and distributes weight more evenly than a purse which makes my back happy! I found a few super cute backpacks (one of which I used in disneyland and it was perfect!) and they’re all only $20!

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Another sensible must-have for me is a passport holder! (If you’re going out of the country that is.) It keeps all your important things together: passport, money, and credit cards.

We can’t forget about BEAUTY essentials. Time changes and jet lag can be a killer for your sleep schedule. Nobody likes dark circles under their eyes or looking tired so thus my next essential: Under Eye Gel Patches. Send those under eye bags packing!

Dry Shampoo. Sometimes when you’re on the go so much, you don’t have time to wash, dry, and re-style your hair. This is where LUSH’s No Drought Dry Shampoo comes into play and saves the day! My favorite part about this dry shampoo is that it works well even on dark hair and adds volume (BONUS!).

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Gadgets are a bare-necessity in today’s world. Headphones are perfect when it comes to air travel (especially when you want to tune out your snoring seat-mate). I’m a freak about quality head phones. You won’t see me with the cheap $15 headphones that hurt your ears. I’m all for comfort and quality when it comes to my music entertainment. I have a few pairs of Beats that I like to use and what’s better than wireless earphones that don’t tangle around everything?

Continuing with gadgets is a portable charger. If you’re like me you love to take photos and videos of everything while traveling, but it can get tricky when you’re on the go all day long looking up directions and places to eat. That’s why the TravelCard is perfect. It’s so thin you can actually fit it in your wallet and it gives you 5 hours of charge time!

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Finally we have: a good book. It’s the perfect time killer while traveling. Have a layover or a long drive? Nothing passes time for me like reading and it just makes me feel as if I’m taking a piece of home with me.

Xx, Kennah

Break-up Guide

This is my ultimate break-up guide. It’s not my favorite thing to be writing, but if it helps even just one girl through this awful process it is worth sharing for me. There’s a few things I want to start off with that aren’t steps, but I feel are still important for you to know and understand. Break-ups aren’t easy for anyone and they happen to everyone! You absolutely will be happy again and this is not the end. Your life isn’t over. You will move on and you will find someone again one day who can give you what you want and make you happy. Everything happens for a reason. I promise if they were meant for you they would still be here. They wouldn’t have put themselves in the position to loose you if they wanted to stay. This was meant to happen. It will make sense one day and you will be thankful.

The first step to my break-up guide is to accept that the past is over, you can’t think about what you could have done differently or think about regretting it. D0n’t let thoughts of them and who you thought they were take over.

The second step is to take the time to be sad or do whatever you want to do (only for a few days max). Lay in bed if you need to, eat ice cream, cry, or watch a sad movie.

Third, you need to get out of the house. Try to keep yourself busy. Go out with friends to dinner, (you have to keep eating and drinking even if you don’t feel like it make yourself) visit with family, or throw yourself into your work. Do your regular life stuff like going to the gym, running errands, getting your nails done. (DONT CUT YOUR HAIR! If you’re thinking you want to I encourage you to wait at least 3 weeks to think it over carefully).

The fourth step can be hard, but is essential in moving on. It’s time to delete your ex from social media accounts. When moving on sometimes it’s tempting to want to see what they’re doing or obsess over it. I promise you might think you have the self control now, but one day you won’t. Out of sight, out of mind. If you want to keep old pictures or texts do not go through them until you know that you’re ready and DO NOT TEXT THEM (try to do a phone cleanse or text a friend instead every time you feel the need).

4.5 I made a half-step because this isn’t totally necessary, but it is for me. Find songs that make you feel good. (Delete any songs that remind you of them). Sing your heart out in the car and in the shower. Try to loosen up a bit and forget about the heartache for even just a few moments.

My favorite step #5, (this is where it starts to feel okay, even if it’s just while you’re doing it) try something new. Something that you never did with you ex, something brand new that doesn’t remind you of them or make you feel sad. It’s important to do things on your own and find new hobbies until you can go back to doing the things you used to without feeling sad. You will get your sense of independence back and you can even set new goals.

6. HAVE FUN! Try to laugh and don’t let yourself just exist, be alive and present. Learn to let go and become you again.

When you’re ready you will be able to move on. You will be able to go out with other people. Just be careful not to do it too soon or push yourself. You’ll know when you’re ready. When you are, don’t start comparing them to your ex. Remember no matter how hard it is they will never be the same as your ex. No two loves will ever be the same and your new love can be better, stronger, and hopefully forever.

Best of luck with your break-up and if you need extra help or advice you can contact me here.

Xx, Kennah

20 things I’ve learned by 20

  1. Life goes on. No. Matter. What. Even if you think “how can I possibly make it through” or “there’s no way” guess what? You make it through. The world will never stop turning and you WILL make it through and you WILL be fine. Time truly heals everything.
  2. Learn to be content with what you have and where you are. This one I’ve struggled with in the past, but I feel like I get better and better everyday. I have a hard time with looking forward to the future too much instead of being content with where I am. I often found myself thinking if I just had the job I want ect. I’ve learned that everything is part of the journey and you should enjoy the whole thing, so even though I’m haven’t reached my goals yet I can still be happy with my progress and the process.
  3. Working hard IS hard mentally, emotionally, physically and any other way you think it could be hard, but it pays off and your victories are so much sweeter.
  4. It’s okay to cry. Crying is healing.
  5. Life will never be perfect or fair, but it is still good. You could be the best person in the world or you can plan something so strategically and think everything is going to be fireworks and unicorns, but a lot of times it won’t be exactly what you had in mind and that’s OKAY!! Don’t get worked up about the smalls things. Life happens to everyone.
  6. Taste buds change!! Growing up I was the pickiest eater ever, I hated anything healthy or green and wouldn’t try anything new. As I’ve grown I’ve become more brave in trying new things and learned they weren’t as bad as I thought they were as a kid. I even like tomatoes, onions, and salad now (except sushi, it will always be gross).
  7. Be proud of who you are. It does not matter what other people think (validation is for PARKING not people!) as long as you like who you are that is what’s important. So be weird, be silly, jump on your bed or dance like a psycho. Embrace everything that you are.
  8. High School is most certainly NOT the best years of your life (It is also not like High School Musical which is disappointing). I mean sure it was nice to not have to pay for your own things, but now you get to decide what you are going to do with every aspect of your life. You get to travel, you get to have your own life and family, you get to experience the real world and even though you have to work for your stuff now it means so much more than it did when it was just handed over (independence feels so good!).
  9. Friends are important. You will lose some, but this will only reveal who your true friends are and you get to build those relationships so much stronger. I still have my  best friend since 6th grade forever and some amazing others I’ve picked up along the way and that makes the luckiest girl in the world.
  10. Stepping outside your comfort zone is a good thing and can actually be fun. It takes some bravery to do this (and sometimes that extra push from someone who loves you) but it helps to build your character. You get to do things you never thought you could and you may even end up liking them, but it can only build upon from that first step.
  11. Taking time for yourself is essential in mental and emotional health. While it is fun to spend time with friends and family and make new memories it is also important to take time for yourself so you never lose that person. Take time to relax and unwind and just do absolutely nothing.
  12. Don’t stress. Put everything into the 5×5 frame. If it isn’t going to be important in 5 years don’t spend more than 5 minutes being upset over it. Accept the things you cannot change.
  13. “It’s the small things” you’d think after about 1/2 the US population says it you’d believe it, but seriously it is. The things that end up meaning the most to me are the simple and unexpected things people do for you. Someone helping you load up your groceries at the store, opening a door a door for you, or even when your boyfriend tucks you in at night and turns on your favorite show for you like mine does. It’s the things nobody could plan the ones that just fall into place.
  14. Happiness IS a choice. I always thought this was just something people said and didn’t really mean until this year. Happiness absolutely 100% is a choice.
  15. Your happiness is more important. I’ve always been a people pleaser, but I’ve learned very quickly that people will take advantage of that. It’s not selfish to put your own happiness first because it is your life. Do what you want to do what what will make you happy, not what other people want you to do.
  16. Grocery shopping is a close 2nd to Disneyland. Never did I think growing up I would love grocery shopping as much as I do, but I’m constantly asking my boyfriend to go to Target, Harmon’s, Costco, or Smith’s with me. Maybe it’s because I have such a good shopping partner, but we love going up and down every aisle looking at and trying new things.
  17. Pay off your credit cards every month.
  18. Mom does know everything. As much as you don’t want to believe it 99% of the time she is right. Call it mother’s intuition, but I’ve been proven wrong almost every single time.
  19. Compromise is huge. You can’t win every argument and you aren’t always right. Try putting things into perspective and ask yourself if the topic at hand or if the person is more important. Then agree to disagree.
  20. Life is too short to waste time with anything. Make the changes you need to TODAY, quit waiting for tomorrow.

Xx, Kennah