Hello and happy fall, dreamers. The fall is my happy place, I don’t have to sweat profusely like an NBA player on the court. The insects go back to hell where they came from, serial killers come from hell just in time for horror movie night. Cozy sweaters leave the drawer to comfort my skin and bring warmth without a heavy coat. Scarves let me layer to perfection and boots bring out my higher confidence. Top me off with a great hat and I light up the room.
My aunt gave me this hammy down fringe leather jacket and I’m loving it. Just in time for fall.
I couldn’t wait for the weather to break and I’m here to share some of my fall favorites, candle edition. Anyone who knows me, knows my affliction for candles. A clean home isn’t complete until it has a comforting aroma to go with it. My favorite scents lately have been from Bath and Body Works. The three wick candles burn evenly and travel far in the home. There are no dull scents in the collection, whichever fragrance you fall in love with, you are sure to get a home filled with comforting scents.
Midnight Blue Citrus- What I’m currently burning in my home. This is a fresh and clean scent but not overbearing, like a mild cologne. Hence the midnight, its romantic with a touch of citrus like your favorite cleaning scent, your dish liquid or counter spray. Smells like you gave your home a good scrub from counter to floor.
Order here—-> https://amzn.to/2MYAXcY
Cactus Blossom- A flirty fun scent, like the perfume you’ll spray on before a night out. Floral filled fragrance with an undertone of vanilla. I would also nickname this fragrance ” girls night out” because its such a fun and inspiring scent.
Order here—-> https://amzn.to/2I9Tbrt
Autumn- A walk through the woods while brushing your hands against the apple trees. A very apple smell , clean and crisp. Burn this Sunday morning to get your motivation flowing for the day.
Order here—-> https://amzn.to/2zr0PL4
Almond- The winning scent! I find myself trying to save this candle with every burn, I never get tired of this scent or become nose blind; I also purchased the wall oil. This scent wraps you up and calms you down, take a few extra minutes to lay in bed and quiet your mind. This is such a romantic scent, burn this with the hubby for a rainy day in. It inspires cuddling, romance and confidence. I’ll repurchase this scent again and again.
Order here—-> https://amzn.to/2DpqVCr
Some notable mentions in my eclectic collage.
Don’t worry this is my happy face, I just have serial RBF(Resting B***h Face)
Let me know your fall faves. Don’t forget to like or comment below.
Quote of the day:
Kionna Knows… life hacks; Weight loss edition.
So today I’m going to share with you how you can eat what you want and not gain any weight. Sounds too good to be true? Sounds like it’s not feasible? Wrong! I am a self-proclaimed foodie, there is nothing (of quality) I won’t eat. Even if someone told me about the best tasting horse hoof, I would give it a try. I would like to add that I have faults, my weak spots are gummy candy and cheeseburgers. So please don’t think I’m a health nut who doesn’t know what a craving or addiction is.
I once was vegetarian for two years because my diet was so bad. I ate a double bacon cheeseburger and large Cajun fries with a medium cherry coco cola every day for two weeks straight! It wasn’t until my skirt didn’t fit and I felt sluggish that I decided to make a change. So here are my low maintenance changes.
Your primary liquid should ALWAYS be water. If you’re drinking soda with every meal, teas, coffee, sugary drinks; this is affecting your weight. If you really want to eat what you want and craving that extra order of fries than skip the soda. Compromise is much easier than sacrifice. I’m not telling you eat an apple and don’t have those fries. If you have that will power than go for it. But for those of us, where food is life, please skip the sugar and high calorie drink. Aside from weight loss, water has a ton of benefits that boost your confidence. Water benefits include but not limited to clear skin, ease with bowel movements and digestion, appetite suppression and energy booster. These benefits have been prevalent in my progress today. Keep your digestive system easy and clear with
Walk, run or jog yourself to your goal weight. The trainers are going to kill me but I am NOT a gym person. I don’t have correct form, the germs on the equipment scare me, it smells like sweat; I haven’t evolved enough where the gym is where I’m committed to being. So what do I do? I walk every single day. I choose a further parking spot, I take the stairs instead of the elevator or escalator. It’s easy and if you can get at least 30 Minutes in every day, I promise you will see results and extra energy. My preference is a long nature trail and here in Philly we have plenty. I’m so engulfed in nature that I forget how far or how long I’ve been on the trail. I set a goal that I cannot leave the trail until I have done at least five miles or more. I’ve accomplished this goal plenty of times and now push myself further to seven miles and currently seeking entry level marathons because I truly enjoy this kind of push vs the gym. Here are two budget friendly options to keep track of your steps and motivate you to keep moving.
3. NO LARGE MEALS BEFORE BED
This is a biggie for me, I’m a strong believer in the “Linner” (Lunch/Dinner) and this technique has helped me maintain my figure for years. I love breakfast and naturally it holds me over till about late afternoon. I fill myself in the morning with a BIG breakfast, is there any other way? Bacon, sausage, two eggs over easy, breakfast potatoes, two slices of rye toast with jelly and butter and wash it down with a homemade smoothie topped with whip cream. If you were pondering what I consider to be big breakfast. For lunch the same technique, get all the fuel you need to get you to full. The big meals stop there, if you’re having a family dinner you’re going to have to swap one of those large meals.
Sticking to these rules has boost my metabolism, provided more energy and kept my skin clear. Your skin takes in ingredients better when you sleep, read any label for creams or serums, “best if used at night before bed”. So now that I have your brain juices flowing you can equate that If you’re eating pizzas, wings and other heavy or greasy foods your skin is absorbing what’s presented to it and so is your body. If you need a time, limit yourself to cease large meals after 7pm.
4. SMALL PLATES/ PORTION CONTROL
This is still not a catch, you can still do the things I listed above. I am merely introducing an alternative technique. I started using smaller plates to trick myself into eating less. I tend to use a salad plate as a dinner plate because there is less of a circumference to put food on. If you have a bigger plate than you’ll eat more, by placing more food on that larger plate,you are gaining weight. Portion controls gives you freedom to continue to eat what you love by having an appetizer portion of it or just a tad bit more.
5. SMOOTHIE TIME
If you are starving, you cannot lose weight. When your body is used to “not having” it will hold on to everything you introduce it. My trick is drinking an extra-large smoothie, skip the milkshake, ok on the protein shake. Replace that meal! I feel hydrated, full and energized after my homemade smoothie and not to mention I’m not missing out on any flavor. Healthy doesn’t have to be bland. I strongly reccomend the Ninja Blender, invest here.
6. CUT OUT OR DOWN ON RED MEAT
As you have read from the introduction that this is an extreme weak spot for me, do you know how hard it is to walk pass Shake Shack or Five Guys? My gym was literally next door to the temptation. As soon as I smelled the seductive beef, hypnotizing bacon, come hither fries, I buckled. It’s hard to fight off temptation but we have to have strong will power and go to gyms in remote locations. Think of your end goal, why you started in the first place. If you can’t resist? Then give in, but hold yourself accountable and note that as your splurge meal. I have limited myself to once a month or on special occasions only. Cutting down at least helps you to only gravitate towards quality red meat. There is no way you been waiting all month to eat a Big Mac? Sorry food snob behavior showing. I need grass fed, never frozen, free range, and locally sourced beef. Personally I find that I don’t crave fast food because it’s not worth the splurge or if I am out dining I don’t order double meats. For instance; no double cheeseburger, don’t add bacon and no surf and turf. Small amount of lunchmeat on that sandwich or hoagie. Compromise alittle for a big gain.
7. IMPORTANCE OF MEAL PREP
This step ties into the last one. If you’re not hungry you are less likely to give in. Meal prepping helps you stick to your plan. Packing a really great salad with a brownie treat is all you know you needed last night and would have sufficed. Now that you didn’t pack lunch, what happened? You’re looking for something to eat, you are hungry and if you’re trying to be budget conscious then fast food here you come. It’s for the most part, not healthy and in a large part, not cheap. So pack your healthy lunch, challenge yourself and don’t side eye the weight scale. Keep your head in the game.
8. CARBS CARBS CARBS
Oh boy, we’ve made it to the eight step. Yes, there are a lot of carbs out there. In particular I speak of breads and pasta. In the black community its a saying that if you want a bigger butt to eat more breads and pasta. Now I’m not sure how entirely true that is but I know, nothing fills me faster than pasta or bread. Pasta and breads expand and stay in the body. Making it more difficult for the digestive system. I have turned my back on pasta anyway because in school years if I see another ramen noodle I was going to lose it. So once again, try to cut down or cut out and if you’re Italian try whole grain pasta and skip the bread with it.
9. EFFECTIVE SNACKING
Consider it a mantra, “I cannot lose weight if I’m hungry”. To combat that hunger let’s get something in our tummies that will buy us some time without the guilt. As I was drafting this I ate two nectarines to hold me over, a no guilt treat. Any vegetable or fruit will do. Need more ideas? Try trail mix, rice cakes, plain almonds, sun flower seeds, nutri grain or granola bar, banana chips or some lite popcorn. Healthy and appetite curbing snacks are the biggest percentage in my pantry. You can do it!
10. BUDDY SYSTEM
“Easy for her, she doesn’t have____”, “But it’s hard for me because of ____”. Chances are you are NOT ALONE in your struggles or even your goals. Someone feeling alone, just like you needs motivation from someone they can relate to. Grab a friend or make one and do this together. Team motivation is strongest, strut out there together and remind yourself of the ten rules that make a big impact.
I hope this article was able to help someone as it has helped me and friends of mine. Don’t let anyone tell you, you have a condition, genetics or an excuse on why you can’t get to your goal.
START SMALL, JUST DON’T FORGET TO START!
Keep the motivation flowing and stay in good company. As always I leave you with a quote.
“Don’t dwell on the past, you already been there. Be interested in where you are going.”- Les Brown
I have been in love with the iconic brand since my teenage years. Rochas is the epitome of feminism, class with a touch of luxury that looks and feels like royalty. For us girls who don’t feel as confident in stiletto’s and prefer our block heels. Females gain the power to take on the world with the right shoes. As a famous Monroe woman said “Give a girl the right shoes and she can conquer The World”. Running? not in these shoes! We tend to adorn the elements of glitz, glam and detail. It’s not just a shoe, were passionate about story telling with our outfits down to our shoes; Rochas is the illustrator that conveys your vision.
This Fall 2018 season did not disappoint, lets preview some of those dreamy shoe designs.
The craftsmanship and details are never too much. The embellishment and soft patterns makes a whimsical staple for your timeless and classic wardrobe.
Some of my favorite looks from previous seasons, including my first pair…
Last year, I reigned in the new year feeling my most elegant, whimsical, fierce, classy self. I had just a few key and classic pieces and to top it off, you guessed it; my Rochas.
“If I ever let my head down it will be just to admire my shoes”
Depression, Speak up!
In the wake of the twenty- six year old artist Mac Miller’s death, An artist who captured our hearts and dark emotions. He was just eighteen when he released “Best Day Ever” to the music scene. I want to send my prayers to his family and express my greatest sympathy for their loss. He will truly be missed. I wish to reach my fellow millennials and any others who are struggling with and battling against depression, anxiety and substance abuse. We have seen this time and time again and our inability to speak up, “TMI” in a too much information world has left us with regret knowing we are too late. We watch the lives of hundreds of thousands of people on a daily basis. This may have sounded farfetched as little as ten years ago. But as we update our stories, show our fancy dinner off or those not so #CHEFLIFE inclined *insert rolling eye emoji here*. We ultimately portray our ideal life or wish to reach others of like interest.
Discussing such a highly sensitive topic is not in the least bit easy to do, or even feasible at the thought of discussing with our love ones. The first step to conquering depression is speaking to someone, in my opinion a professional someone. We have all had a serious conversation with our family that went straight over their heads and have been ignored and responded to by the phrase “it’s going to be ok”. At the time when you work up the courage to speak out to someone you trust, the phrase “it’s going to be ok” is not ok. Speaking to our partner may be too much pressure for them to bear and most of the time we shy away at the thought of being looked at any differently by our significant other.
Studies show that our generation is steadily normalizing depression. With stigmas attached to “Angry Teenager” or “Sad Goth’s”, we have to cease grouping people and allow them to express themselves individually. Yes, we all have ups and downs and even my girl Lana Del Rey has seasonal depression aka Summer time sadness. It’s our duty as girlfriends, boyfriends, sisters and brothers, best friends, neighbors and co-workers a like. To recognize the signs and offer a shoulder and lend an ear to those in need. We may not be able to assist these individuals as a professional but we can ignite the confidence in these persons and encourage to start their journey on the road to better mental health.
It’s our civic duty to get too personal with individuals battling depression, as we have witnessed far too many times with mass shootings and acts of domestic terrorism. I cant help my wishful thinking, that if in fact these individuals had someone or didn’t feel ignored, isolated, alone, that they would’ve had less of a desire to “escape” their life. They may have spent some more time valuing innocent lives and the consequence of taking people who have truly meant no harm away from us. They may have pondered the true affect of leaving us without our final goodbyes and hearing the good news if we could have gotten through this together. We scrutinize but how often do we ask “What could I have done to help?”. “Do I know someone who exhibits these concerning traits?”. “Does that person need a friend today?”.
A fatal overdose took Mac Miller’s life. Mac was found dead at his Studio City, CA home September 7, 2017. Who constantly rapped about his struggles with substance abuse as we can now decipher as his cry for help. “I’ve been going through it, you just go around it” in the track – Hurt Feelings.He spoke openly about his paranoia and anxiety. In a position of fame and fortune we can guesstimate that it is increasingly difficult to trust people or encounter genuine relationships. The feeling of loneliness and emptiness is all to common for those we view as “having it all”.
Its important that we surround ourselves with like individuals so we don’t feel alone. So we don’t leave the ones who love and care for us too soon. As frequent as we see deaths related to drug overdose it does not take away our empathy and for those who have lost a loved one in similar tragedy, sympathy. The music industry is synonymously tied to drugs, alcohol and promiscuity. But what seems as just a fame side affect is not regulated and equated to normal. Yes, there are “party dugs” but we haven’t lost our famed idols to those. These are the coping drugs for postponing suicide, escape drugs and a angel who comes in the form of death to those whose pride wont allow them to speak up. Passed out for hours on the floor is not a way to party, crying with a needle in your arm won’t help escape reality. As much as their lyrics speak to us, acting portrays us, giving us hope that were not alone in our dark feelings. It’s not ok to be dependent on an abusive substance, it’s not ok to normalize depression and you are NOT alone! Have the courage, speak up, go to someone you love and trust.
“Sometimes when were in a dark place, we think we’ve been buried. We have actually been planted”- Unknown
“Time goes by living without you. Hope you know, I’ve been thinking about you.” – Mac Miller
January 19, 1992 – September 7, 2018
Rest In Peace
Thanks for joining me!
Kionna knows…Fashion, Music, Food and other dreamy topics. Much like that one girlfriend you talk on the phone with, discussing various topics, fueling every emotion. Im curious, opinionated and a lover of all things aesthetically pleasing. I want to influence like a socialite, live controversial like a rock star and have an appetite like Wall Street. Jim Morrison would be my husband, I only understand cRazY people.