Satisfying Summer Snacks!

One of the simplest ways to start getting healthy and making better nutritional choices, is having healthy snacks ready to go for the week!

I know when I’m not prepared I usually resort to convenient foods such as chips, cereal or sweets for snacks throughout the day. And even if you focus on making healthy meals, your snack food choices could still set you back if you’re not careful.

When it comes to snacks, it’s all about having lower calorie options that still have substance to hold you over until your next meal. This means you need to create snacks with healthy proteins and fats to satisfy your hunger and nutritional needs.  But you also need snacks that you’re excited to eat, beyond just keeping fruit and nuts on hand.

It’s also important to make snacks that can travel easily and last the week, so that you can grab and go as needed. This means you need to prep your snacks for the week ahead of time, to make your healthy options just as convenient as a bag of chips.

KBA’s Recipe e-book has a handful of delicious snack recipes along with smoothies, drinks and even desserts. Giving you options whether you’re at home or on the go!

And with KBA supplements added to your snack recipes, you are also fueling your body with the vitamins and minerals it needs for the day and week to come!

Follow the Recipe Below or Watch the Video here: https://www.youtube.com/watch?v=4ypNcBrOMCk&t=1s

Download our FREE Recipe E-book here:https://kiknbacassets.com/e-books/

Healthy Protein Balls


Prep time       Mix time        Total time

5 min              5 min             10 minutes


• ¼ cup oats, steel cut

• ¼ cup raw cocoa powder,


• 2 tablespoons flax seed ground

(mixed with 4 tablespoons water)

• ¼ cup chia seeds

• ½ cup dates, chopped

• ¼ cup almond nuts

• 1 tablespoon honey (optional)

• 4 teaspoons KBA Pine Pollen Powder


  1. In a large bowl, mix together all ingredient & stir until well combined.
  2. Roll into 1 inch round or bite-sized balls. This should make about 12 oatmeal energy balls.
  3. Then put an almond nut on top of each ball.
  4. Serve and enjoy!

Store the balls covered in the fridge for up to a week, or in the freezer for longer!


  • You can also put about 1 tsp. of any nut butter on top of each ball for some added protein and flavor!

Summer Smoothies!

As the summer heats up many of us, myself included, will be looking for ways to stay cool and of course healthy.

Smoothies are a great way to do both!

They are great for making you feel full and can even help control cravings. And if fruit smoothies are your favorite then you’re in luck because the enzymes in fruit can actually help to dissolve body fat too.

Now the majority of benefits from your smoothie will depend on the ingredients. So while fruit dominant smoothies are full of antioxidants and therefore great for immunity boosting and even improved energy; a leafy green or vegetable based smoothie can help with digestion, balancing hormones and boosting brainpower.

Regardless of your needs when the summer sun starts beating down on you try making a delicious and healthy smoothie, you won’t regret it!

And if you need any smoothie recipe ideas, KBA has a FREE Supplement E-book available!

Along with 4 smoothie recipes, our E-book also has recipes for: salad dressings, soups and other drinks!

Here is one of the Smoothie recipes from our FREE E-book! Enjoy!

Berry Pine-Away Smoothie


Prep time            Mix time         Total time

3 min                  2 min               5 minutes


• ½  cup frozen blueberries*

• ½  cup frozen strawberries*

• ½  cup frozen blackberries*

• 1 frozen banana

• 1 ½  cup skim milk

• 1 teaspoon honey (optional)

• 3 teaspoons KBA Pine Pollen or Pine

Needle Powder supplement


1. Place all ingredients in a blender.

2. Blend for 1 minute or until desired consistency is reached.

3. Add more milk or water as needed.

4. Pour into glasses and serve.


  • You can try adding different berries: acai berry, raspberry, gooseberry, elderberry, cranberry, goji berry, or bilberry!
  • Instead of using skim milk you can try rice, almond, soy, flax, coconut or low-fat yogurt.
  • Also try adding any of our fruit tea powders directly into the blender for some added nutrients!

Download the FREE KBA Supplement

Recipe E-book here: https://kiknbacassets.com/e-books/

Should 5:00 am be your New Wake-Up Call?

While most of us can agree that sleeping in after a long day or even a long week feels amazing, recent studies have shown that starting your day at 5:00am can be beneficial to your work and even your health.

Now for us morning people, adjusting to this schedule should be a minor change, but for any night owls out there, is it worth it to make the change to an early riser and set your alarm for 5:00 am?

How to Start Waking Up at 5am

My first piece of advice is that for the most part it doesn’t matter what you decide to do at 5am, but at least go to bed with a plan in mind. You can even make a list of things you usually don’t have time for, or chores you want to get done. Or you can just spend that time creatively by writing, painting, sketching, relaxing or your choice of exercise.

The first few days will be rough and your bed will try to convince you to stay, but the best way to beat that is to not waste any time and get up right after your alarm sounds.  You also don’t have to shoot for 5am at first; you can start by setting your alarm a half hour earlier each day until you find your sweet spot.  Keep in mind it can still take up to 10 days to be completely adjusted to this new schedule, so hang in there!

My last piece of advice is to go to bed at a reasonable time. You still want to be sure you are getting 7-8 hours of sleep a night so you have the energy to rise early.

And you don’t have to wake up at 5am everyday; staying out late and waking up late are still awesome too, on occasion! But if you’re trying to be more productive and get a head start on your day, waking up at 5am could be the change you need!

The Benefits of 5am!

Getting up at 5am can feel like the most difficult thing in the world in the beginning, but it can help set good momentum for the rest of the day.  It takes discipline to create and maintain any new habit, so use that momentum to dominate the rest of the day too.

I would say one of my favorite things about morning is the silence it brings, before the neighbors wakeup and school traffic starts up in the world. This doesn’t mean you can’t listen to music or play guitar and create some noise, but at least the noise is all yours and hopefully more relaxing.

I also find myself rushing much less in the mornings because inevitably you have more time to get everything done.  So instead of starting the day panicked and already working o

n your to-do list, you can take your time and savor your coffee rather than chugging it!

Bottom Line

The main point of waking up at 5am is to take care of you, so it doesn’t really matter what you do!

I unintentionally made this change and my body now naturally wakes up anywhere from 5:00- 5:30am. I usually start my coffee and watch some Youtube or Netflix to fully wakeup, then I’ll do anywhere from 30 minutes to an hour of yoga before beginning my day.

Overall waking up early and giving your body and mind time to wakeup slowly can provide your whole day with a different more maintainable pace!

AND if you’re thinking of trying to wakeup at 5:00am let us help

make the adjustment easier!

Check out KBA’s Green Energy Tea Here: https://kiknbacassets.com/product/green-energy-tea/

Intermittent Fasting

Along with juicing, the keto diet and affordable leggings, another big trend that has picked up popularity in the last few years is Intermittent Fasting. We will get into the specifics shortly, but essentially intermittent fasting is when you cycle between periods of eating and fasting. 

And adopting or trying this method can be difficult at first, especially if like me, you grew up thinking you need 3 meals and 2 snacks per day with no more than 3-4 hours apart to keep the metabolism working all day long.

Now things have shifted and new studies are 犀利士 showing just how beneficial Intermittent Fasting can be to your health and body.

What is it?

First things first, consult your doctor before starting any new diet and exercise regime to be sure it’s suitable for you.

Second, even though intermittent fasting is the blanket term for this type of dieting, there are actually many different variations.

For daily intermittent fasters, the main goal is to aim for at least a 10-16 hour fasting window everyday (12 hours is common). But you still need to get in your allotted calories for the day,  you just have a smaller time window to do it in!

For example:    

  • Fasting Time: 16 hours
  • Fasting Period : 7pm- 11am
  • Eating Period: 11am-7pm

This type of fasting is said to help turn fat stores into energy, which then can release ketones into the bloodstream and help encourage weight loss.

Here is a list of some of the other most common intermittent fasting schedules:

  1. 12 hour fast (ex. 6pm-6am)
  2. 16 hour fast (ex. 6pm-10am)
  3. Alternate Day fasting (You can either eat no solid food or allow up to 500 calories on fasting days)
  4. 5:2 (Eat for 5 days, allow 500-600 calories on your 2 fasting days)
  5. Weekly 24 hour fast

Or you can try just skipping meals first until you’re ready for longer fasts!

Intermittent Fasting Benefits

Besides helping to turn fat stores into energy, what can intermittent fasting do for the body?

Well surprisingly, this type of dieting can affect our bodies on a hormonal level too. While the body is fasting it initiates cellular repair processes and helps to change hormone levels making fat more accessible.  It can lower insulin levels and actually help to increase the levels of human growth hormone, leading to burning more fat and even muscle gain.

These hormone changes can also help facilitate weight loss because short term fasting can actually help increase your metabolic rate by 3-14% helping you burn more calories daily. And some studies have even shown it can actually cause 3-8%  weight loss over 3-24 weeks, many people losing  4-7%  of  their waist circumference.

Lastly intermittent fasting is said to even be good for your brain too! It can help to reduce oxidative stress, inflammation, reduce blood sugar levels and even insulin resistance. Fasting can help to keep the cells repairing themselves and hormones balanced.

Bottom Line

Overall intermittent fasting is just a way to cycle periods of eating and fasting. The amount of time allotted for both is completely up to you and what fits your lifestyle best.

Some say you can be a little more lenient with the actual food you’re eating because you’re also fasting. But you can’t just eat fast food/processed food and expect your body to run perfectly. It is still important to opt for healthier options and be mindful of your caloric intake. And like any diet there will be harder days in the beginning, but in time your body will adapt to its new feeding schedule and the benefits will start coming!

Anti-Aging Naturally

Anti-aging is the trend that will never end, because regardless of your skin color or gender, everyone wants to look youthful forever. I think most people, like myself, start seeking out anti-aging information and products when we hit our mid to late 20’s and into our 30’s.

I think the first time I ever noticed a “wrinkle” or really just an exaggerated expression line was at 24. None of these lines really bothered me then or bother me now, but I am curious what, if any, natural anti-aging tips are out there?

5 Natural Anti- Aging Tips

1. Avoid the Sun Unless Protected

Now, that being said, we need vitamin D and the sun to survive, and being active outdoors it also important, but do your best to keep from baking in the sun with no protection.  Where sunglasses, sunscreen, hats etc., and skip any sort of tanning bed in favor of spray tans or at home self tanners—if like me, having some color is your preference.

2. Diet & Exercise

Even if your goal isn’t to lose weight, proper nutrition and regular exercise are important if you want to maintain your 20 year old bod for as long as possible. Many suggest eating a “plant rich” diet, which really just means

being sure your getting all your fruit and vegetable servings, whole grains, as well as lean protein and good fats.

As for your anti-aging exercise regime, many studies have shown that HIIT (High Intensity Interval Training) is a great way to help slow aging. This type of workout is great for the lungs, heart, muscles and skin because of the influx of oxygen and blood circulating through the entire body and even brain.

3. Drink More Water

Another big one is to increase the amount of water you drink and decrease the amount of caffeine and alcohol.  Not only do alcohol and caffeine dehydrate your body and skin, they can also cause a flushed appearance or even spidery veins on the face.  The more water you drink the more hydrated and supple (youthful) your skin will look overall.

4. Skin Care

But in addition to drinking more water you also need a good skin care routine. 

Now everyone’s skin is different and will have different needs but the basics are; cleanse, exfoliate and hydrate! You want to keep the skin and pores clean, get rid of any dead skin cells and moisturize everything else away!

I cleanse and moisturize my face twice a day, both morning and night and do a facemask or exfoliate 1-2 times per week. I either use a hydrating mask or a charcoal one to deep clean my pores.

5. Natural Supplements

It doesn’t matter what your goal is, weight loss, smoother skin or even longer hair, supplements are a great way to help us reach our goals. Even if you are a pro-dieter it is not a bad idea to include some natural supplements in your routine to help cover any nutrient gaps.  Supplements can help add in vitamins and minerals you may not get from your food, keeping your body running smoothly.

The bottom line is, we can’t slow down the hands of time but we can learn how to age gracefully every step of the way, am I right?

If you are interested in adding any natural supplements to your regime, we have some great options , check out the Beauty and Health tabs to learn more! Here is one of my current favorites…

Mosea Elements All Natural Radiance – All Natural Hair, Skin & Nails Vitamins – For Men & Women
  •  NATURAL AND NAKED – A Powerful Fusion Of Wild Harvested And Organic Herbs, Bio Boosting Minerals And Homeostasis Promoting Plants Formulated To Strengthen Structural Building Blocks For Beautiful And Healthy Hair, Skin And Nails.
  •  ANTI-AGING NUTRIENTS – Containing A High Concentration Of Vitamins A & C, Other Viable Nutrients And Antioxidants To Support Collagen Synthesis Vital For Blemish And Acne Tissue Repair While Reducing The Appearance Of Wrinkles, Promoting Younger Looking Skin.
  •  BEAUTIFUL HAIR AND NAILS – In Terms Of Your Hair, Vitamin A And C Both Help With Healthy Collagen Construction Giving Rich Luster To Your Locks And Preventing Hair Loss And Dandruff.
  •  RADIANCE BEGINS WITHIN ME – Hydration Coupled With The Right Nutrition May Be Your Best Defense Against Oxidative Stress By Bringing Balance To Free Radicals And Antioxidants Preventing Homeostatic Disruption.
  • NOTHING ADDED – Vegan, Paleo, Non-GMO, Gluten-free, No Soy, No Dairy, No Added Sugar, No Fillers And Cruelty Free. Add To Water Or Your Beverage of Choice.