Time and time again, when I worked for the Vitamin Shoppe, people would come in and ask for Bragg's. At first I had no clue what it was until my assistant manager educated me on it and directed me to the lovely Google machine I carry in my pocket. Over the last few years I have come to love this form of apples and notice the difference when I am not consuming it. 
                   
                   Vinegar has long been used for many household chores, and in cooking and baking recipes. But this one in particular is much better consumed as a drink. While you can most certainly use Bragg's for a large variety of things from making homemade sauces to baking it into a cake. I want to tell you about the reasons I love apple cider vinegar and why Warrior Eats uses it so often in many of our recipes. 


​BENEFITS OF CONSUMING APPLE CIDER VINEGAR DAILY

1. It contains acetic acid, which has the ability to kill bad bacteria while fostering new growth for good/beneficial bacteria. And since it kills all bad/dangerous bacteria that it comes in contact with it is essentially a natural antibiotic. It also contains potassium, magnesium, probiotics and enzymes that aide in this process. 
2. It's a great source of polyphenols. In case you were unaware, polyphenols, according to recent studies and research, play a vital role in the prevention of cardiovascular disease, cancers, osteoporosis, type 2 diabetes, and even neurodegenerative diseases such as Alzheimer's. 
3. If you're looking for a daily gentle detox or cleanse, a good apple cider vinegar is the way to go. Not only does it help to balance the body's own pH, but also provides cardiovascular stimulation, lymphatic drainage and even aides in bowel motility. 
4. Have a candida problem? No problem really! Add some apple cider vinegar to your candida cleanse. Due to it's acidity level and naturally occurring enzymes and probiotics, apple cider vinegar has the ability to rid the body of candida and other toxins.

 

• Life hack! Take processed sugar out of your diet as this adds to the rapid growth rate of candida. Consume 1 tablespoon 3x per day as a part of your candida cleanse. 

 

1. Experiencing acid reflux? Acid reflux is often the result of an imbalance in your stomach's pH, lack of enzymes and probiotics. Yuck, talk about a bad tasting cocktail! Apple cider vinegar naturally balances out the pH in your stomach while providing natural enzymes and probiotics to the system. And did I mention it's ability to foster growth for new enzymes and probiotics while ridding your system of the bad ones?​

 

• Life hack! 5 minutes before every meal drink 1 tablespoon of Bragg's, or cider of your choosing, in a cup of water to prevent or lessen acid reflux. 

 

1. It aides in healthy fat loss! Since it helps to control sugar cravings and insulin sensitivity levels, apple cider vinegar is a great aide in fat loss. A 2005 study published in the Journal of the American Dietetic Association concluded that consuming ACV before a high carb meal had resulted in the participants consuming roughly 200-275 calories less throughout the remainder of the day. 
2. High blood pressure? If you are susceptible to stress, odds are you have high blood pressure as well. In a 2009 study conducted over the course of 12 weeks it was found that the daily consumption of ACV lowered triglycerides and blood pressure significantly. 
3. Finally, parents rejoice! Fight off seasonal allergies, colds, and flus with apple cider vinegar. Yes it's tangy and children probably don't like it. But there are great ways to masking the taste for the wonderful benefits that await inside. ACV breaks up mucous and provides, yet again, those awesome enzymes and probiotics that help strengthen the GI tract, stomach, and immune system. ​

 

• Life hack! To help fend off allergies, colds and flus consume 2 tablespoons of ACV 3x daily. 

           How is all this possible from a little... well... juice? Apple cider vinegar looks brown and quite murky. I have seen people be turned off by this, owing to how that is generally an indication that something is bad, but that isn't the case here. The murky, brownish, floating strands you see floating in your ACV is called "The Mother", and it comes from the fermentation process. To get ACV from apples the process used is the same one for kombucha, and even wine. These are live strains and strands of yeast, probiotics and enzymes that form when going through the fermentation process. Don't be scared to find a really murky one, this is an indication that you have a great bottle of ACV. 

             So the next time you may be feeling a bit under the weather or maybe you just want to make sure you're good after that 3rd slice of pizza, don't forget to reach for the Bragg's! 

               Lately I have been asked quite a bit, "Why go back to Texas?" I have so many answers for this. But I think only a few will do. 

                Austin has become a home to my heart and my soul. I went through a lot of pain there and I went through so much healing there as well. I found myself in this healing and again even more so after diving deeper into my passions of baking and talking about everything I can, related to health. I would never compare my pain to anyone else's, however I would never wish anyone go through the losses that I went through over the last 18 months. Grieving is a terrible, messy process that you come out of beautiful if you harness its energy towards productivity. 

               Austin captured my soul because it is such a beautiful place full of beautiful people. A few in particular, hold pieces of me no matter where I may be. I remember the lines of their smiles, the pitch of their laughter, and the late night conversations about the universe, life and, love; among other things, such as food of course. Oh yes! And one person in particular, their eyes.... well, they have been the only pair in existence so far to see my soul, watch me grow and help me grow into who I am today. I am so grateful of them, all, but everyone in my life has given me something. Lessons in the end that I continue to enjoy, some of those lessons, day in and day out. 

                  Fireflies! The first time I saw a firefly it was as if I were dreaming. Growing up in the northwest, Boise, ID in particular.... you don't get to see those. It's much like Southerners not knowing what a huckleberry is. They just don't exist! These adorably magical insects are my favorite thing in this world next to a cuddly dog. Their chemistry is fascinating, how they create their own bio-luminescence to attract a mate or fend off predators.  They are just one of the most beautiful things I have ever seen and I enjoy them probably far more than one should. 


                       So, Warrior Eats is going to start it's mobile truck in Austin, TX before we make our way to San Francisco. Because comfort, which doesn't stifle, is vital to creating a stress-free environment where you can think and be free to create what your passions are. Mine is food, and food made with natural ingredients and packed full of flavor! The fun part of being a nomad is that when I do start to feel the itch I just pick up and bring my passion with me to another place for a bit, but I will always go back to Austin.  Austin is home because it helps me grow, so that I can help you grow too.

​With Love and Respect,
​Miss Kaie

           Alcohol, we have all had experience with it, crazy nights and stories filled with blank memories and friends filling in the gaps for us. It can be fun, but we know it can also be deadly, or otherwise a life ruiner. But how many of us are aware of the effects alcohol has on the mind and body? I am not speaking of the slurred speech, wonky walking, or even our impaired vision. No, I am speaking of the more lasting damage to cells in the brain and organs in the body. 

             I have never been against alcohol, in moderation. But after some terrible experiences myself I have nearly given it up completely, only to have a glass of wine now and then. I recently became more intrigued when a few friends of mine mentioned depression and reaching for the bottle when they were stressed or had a hard day. Don't get me wrong, this post is not to rag on anyone and I dearly love my friends. This post came about over the concern and knowing of the damage that consistent or heavy drinking will do to the body. There is no judgment to anyone in this post, let this be known. This is important to me to inform everyone who follows me the consequences of alcohol. I fully believe in moderation. I myself partake in a glass of wine now and then or a nice dry 4-olive martini. But if I am to advise and guide and expand your awareness of health and healthy living, this post must exist.

             Since the brain is one of my top favorite areas of the body to study I wanted to start there. This is probably the most common area that people know about as well. I wanted to begin in the brain because the brain is the control center for the ENTIRE body. Without it your nerves wouldn't send signals for pain, or even move your legs, or breathe. Things we think are simple, but are natural reactions the brain has to keep the body safe. The brain houses the chemicals we need to keep a positive and happy mood. When alcohol enters the bloodstream and starts to wander the brain is one of the first stops. You may feel quite swell at first, maybe see that attractive individual across the room and have enough courage to speak up. There goes the neurotransmitters and receptors literally dying off inside your brain. Maybe things go really well and you hit it off, so you have a few more.... back to back to back. Too much alcohol consumption, even in a single night can have major damaging effects. Not being able to remember is your body's way of shutting down to try and protect itself. You have over-done it! Anger, depression and even anxiety can be side effects from a single night of heavy drinking due to the lowering of serotonin in the brain. Much like anything else, it takes time for the body to produce and secrete more to mix with dopamine and possibly oxytocin to boost your mood back up. So when you have that nasty hangover the next day and feel down, it is not just due to dehydration but the lack of the proper chemical balance only your body knows to keep you happy and going. 

             Among the increasing and  incredibly common illnesses rising in our country, is depression. I have experienced this and I still have friends and family members who fight it every day. I understand it fully, but I can tell you that reaching for the bottle after a hard or stressful, even downer of a day may feel like a great choice now, but later you may regret it. Alcohol is a suppressant, and in fact adds to the effects that depression and even anxiety take on the body. If you are already prone to depression, drinking and waking up the next day will worsen the effects. In some adults it lasts much longer than a single day of a hangover. There are factors involved that make its lasting effects different for everyone such as;

• your current age
• the age you first started drinking at
• your genetic biological gender
• your height
• your weight
• what you had to eat last

There are so many things involved in knowing how your own body will handle and process alcohol. You can end up experiencing anxiety even in situations you normally wouldn't. Poor sleep, or a lack of sleep. memory loss and even poor mood. Did you know that 27% of men and roughly 19% of women use alcohol as an excuse for self harm? (1)

       As I stated before, memory loss is a huge downfall to nights of heavy drinking or drinking consistently. If you are like a lot of us out there, you are concerned and trying to avoid any degenerative cognitive illness/diseases. I could tell you that cutting out drinking all together is the best route, but let's be honest here....nobody wants to be healthy 100% of the time. 

There is a lot more that comes along with heavy drinking, which I am sure we will get into in another post in the near future as we dive deeper into the digestive system. 

Enjoy your fun nights. Just be aware, moderate, be safe, and remember the consequences that come with the really really fun nights that you may not remember all of. 

Day 3:
Circuit day
Kettlebell swings 5x15

Cable
Single leg kickback 5x15 per leg

​Leg extensions 5x
Box jumps 3 sets to failure

              Okay, as not only a personal trainer but a baker as well, I get asked frequently which is more important; nutrition or exercise? Here's the truth, BOTH. I say this for several reasons; so let's explore these reasons, and ultimately in the end, you will always make your own choices and opinions about the power couple. 

                 I am sure you have heard from gym rats, athletes, and bodybuilders that abs are created in the kitchen. Well, they aren't wrong. As someone who has been all three, and continues to be a couple of these things, I can in fact attest to this. Think about this for a minute, what do you eat daily? Do you workout? How long do you workout? Do you know what your caloric intake should be on a daily basis? Did you know that your body requires a certain amount of calories to function and run properly throughout the day to prevent crash and fatigue? How about the fact that particular health factors such as your blood type can play a big part in your weight gain/loss? These are all questions I have been answering to followers, friends, family and clients over the past 4 years. 

1. If you are new to the health/fitness industries, a good place to begin is to figure out what your goals are. Now when I ask my clients this, I don't ask them for what weight they would like to be unless they are under/over weight, obese, or an athlete. Let's be honest here, the number that really matters is not the number on the scale, but the body fat percentage you carry with you daily. It's also great to follow social media accounts that motivate you, but, never compare yourself to them. EVERYONE STARTS SOMEWHERE! 
2. Finding your caloric intake might be easier than you think. It's just a simple equation of body-weight multiplied by ten. Take this number and multiply by the activity level you average daily; this number is 1.1 (sedentary)-1.9 (highly active). BAM! Caloric intake! The hard part is adjusting to your goals. This number simply gives you what you should be intaking on a daily basis, ladies don't be scared of a number over 2,000. Calorie is a fancy word for fuel/energy. 
3. Now we all have foods that we despise or dislike, but let me tell you something; those foods are probably what you need. When you cut out certain things from your nutrition, your overall health can suffer. If you don't want to wait for your taste buds to catch up and adjust, take a supplement. They are, after all, there to SUPPLEMENT WHAT IS MISSING FROM YOUR DIET. They are not magic pills to make you better. They are aides in wellness. 
   1. Adjust your diet/nutrition needs based on health as well. If you are pre-diabetic or hypoglycemic you can in fact control this so it doesn't worsen through your nutrition. A good doctor will openly inform you of this. 
   2. Blood type. Yes, believe it or not your blood type can play a major factor in what foods you ingest on a daily basis. Personally I am O+, I found out through extensive research and discussion with my doctor that this plays a role in why I have trouble digesting meat. Even with digestive enzymes added to my supplement plan, so it's a raw, plant-based diet for this woman! 
4. When I first became a trainer and got into health and wellness, I continually told my clients to stop skipping meals. Turns out... I was wrong. Oops, my bad. After much research I found that fasting can in fact be beneficial in increasing your metabolism and the rate at which you break down and utilize the foods you're ingesting. The trick is to stick to THE SAME AMOUNT OF CALORIES PER DAY CONSISTENTLY. When you use TRF, or time restricted feeding, properly your body could potentially respond better than having to worry about eating a small meal every 3 or 4 hours. You can utilize your time throughout the day better and often times it makes it easier to fit a 2000 calorie meal plan into 8 or 9 hours, versus 16. This is not to say that eating every few hours doesn't work for some, bodybuilders show us everyday this is still a very effective method to dieting. 
5. STOP following fad diets! I'm not going to tell you these are horrible and just out to trick you into giving up massive amounts of money for no results. I am saying, find what works for you; more specifically, find what works for your body. It's okay to try new diets, but after 4-6 weeks or even 2-3 on a new diet you found on the internet with no signs of progress or results... it may well be time to find something new. Remember, your body will tell you what it needs. You must listen and hear what it is telling you. 
6. Lastly, exercise. Ladies and gentlemen don't be afraid to lift and sweat! Exercise coupled with a good nutrition plan will bring you results much quicker than just having that on-point diet or doing cardio alone. 
   1. Nutrition and cardio are great for shedding fat, toxins and extra unnecessary water weight. However, only doing these will also cause muscle and bone density loss. 
   2. Lift! Build up strong joints, bones, and provide a stronger frame. Since muscle is more dense than fat that number on the scale may never move after you have reached a particular point. For example, I have been sitting around 170 pounds for the last 3 years. Even during my competition days I still weighed this, the only number that changed was the number regarding my percentage of body fat. This is the reason we refer to it as "fat loss," rather than "weight loss." The distinction is important. 

            So all in all, if you are still unsure where to begin, it is always a great idea to hire a well educated trainer or nutritionist to help you get started. Even for a month, and nobody said you have to spend thousands a month on someone to help you achieve your goals. Now get out there and go smash some goals! 

Okay, so by now you may have noticed that the nutritional facts in each Warrior Eats recipe are slightly different from how you typically see nutrition information presented. This is not a typo or a mistake. I want to change the way you see your food and macros. To rewire your brain into really seeing food as an advantage, rather than just a pleasure or a tool that's utilized any time your hormones spike.

Generally nutrition facts have the normal: calories, total fat, total carbohydrates, dietary fiber, sugar, etc. Here at Warrior Eats, part of the fun of the food is learning what is in it!

• Calories, are a measurement for energy. So instead of saying calories we say ENERGY.
• When it comes to carbohydrates it can be a bit tricky. There are simple carbs, complex carbs, and fiber. Fiber is still considered a carbohydrate but it doesn't stick in the system to be used toward energy use later on. Fiber instead goes through the system to help pull waste and toxins along with it as it exits the body. So instead of saying dietary fiber we say WHAT DOESN'T COUNT, and instead of saying net carbs we say WHAT COUNTS.
• Sugar is a simple carbohydrate, but at Warrior Eats we use only natural sugars from natural sources such as grade A organic maple syrup, berries, coconut palm sugar, and more. So instead of just sugar on the label you will always see NATURAL SUGARS.
• In the bodybuilding world we always refer to our meat and eggs as gains, since the protein is what helps build and maintain muscle. So instead of protein, you will see GAINS. 

Next time you are taking a gander at your favorite box of cookies' nutritional facts, I hope you start to see how these components work either with or against your body.

                   I have been a foodie and, predominately, vegetarian since I was a child. Remember in the opening scenes of Ratatouille where he is explaining how the combination of flavors taste and the fire works are going off around him? That is what eating ANYTHING is like for me. Why? Mindful eating my friends.

                    You see, as a child I was always being told to eat quicker. I remember thinking, "but I don't want to, I like how this tastes," so I was always the last to finish. I was fine with this. I was often sick with strep or an ear infection as a child, I was also very active and just craved fruits and vegetables. My body hardly ever craved meat and when it did, after ingesting any kind of meat outside of certain pork products it would come right back up. But, as I got older, I began forcing myself to suffer through the pain of vomiting every time. I was always sick, I didn't listen to my body anymore and hardly ate anything that was not processed and packed full of chemicals and empty calories. When I got really sick at 23, all that changed, and then again at 26. I began listening to my body and started mindful eating, or meditative eating.

                    Okay, I know what you're thinking. "I'm not going to sit in silence with my food.... alone.... like a freak." You don't have to, mindful eating is much more than that. Not to mention some of the wonderful benefits that come with it. Let's explore these benefits, starting with mindful eating!

THE BASICS OF MINDFUL EATING:

1. Begin by sitting at a clean, clear table with only a glass of water and a plate of your favorite meal. First, notice the texture with your fingers if you are eating something without utensils. Or notice the smell and temperature. Take a few deep breaths in and back out as you observe these components of your meal.
2. "Check-in", and ask yourself a question or two. "What are my desires at the moment?" "Am I hungry or bored?" No matter the question breathe on it for a few deep breaths. Does it intensify or shift to something else? This can help you figure out what triggers your hunger pangs.
3. Connect your mind and your meal; take a moment to think of the origins of the ingredients. The work and hands that went into nourishing and growing these foods. Think of the families you have helped support because you purchased these ingredients. Take a few deep breaths on this.
4. Connect your soul and your meal; think of the conditions that must be met to grow and nourish the ingredients used in your meal. The four elements and their role in helping to create them, right down to the chemistry and genetics of each piece of food. Take a few deep breaths on this.
5. Smile! You may take a bite now! But a small to moderate bite. Notice the flavors. Do they compliment one another or clash with one another? How does the texture feel as you chew? What about the temperature? Chew at least 25 times before swallowing your bite.
6. Swallow completely before taking another bite and allow yourself about 20-40 seconds. Let the taste linger. Does it linger long or disappear quickly? Did it change with the last portion of your bite swallowed? Take a few deep breaths on this.

Mindful eating is not just about staring at your food like a crazy person. It is about taking a moment to APPRECIATE your meal, the ingredients and everything that went into making it.

Okay you may have noticed I stated to chew a minimum of 25 times. Yes, that's quite a bit, but there are massive benefits to doing so!

• Chewing stimulates your salivary glands to produce more saliva. This helps to moisten your food.
  
• Saliva also contains enzymes that help break down carbohydrates and fats starting in the mouth with chewing.
• Chewing thoroughly prevents gas and bloating. Smaller bites and chewing with your mouth closed helps speed up the digestion process. Many times when taking bigger bites, chewing is tossed aside, air is sucked in as you chew and as you swallow along with undigested sugars from undigested lactose. Bloating, discomfort, and gas occurs generally for an hour or two after eating this way.
• Increase the surface area of your food. "What?" you ask, "Surface area?" Yes, portion size matters because we are meant to chew our food more.
  
• Taking smaller bites makes the job easier for digestive enzymes and stomach acid.
  
• Taking smaller bites increases surface area to allow for more nutrients from your food to be absorbed. Since digestion and break down start in the mouth, you are already half way there!
• Healthy fat/weight loss. Chewing helps reduce the amount of ghrelin your body produces and secretes. The more time allowed for food to digest, the better the brain and stomach communicate to tell you when you're full and satiated.
  
• Studies have shown that subjects who chewed food 40 times as opposed to 15 times before swallowing on average consumed 12% less food.
• More chewing= healthier food choices. Nobody wants to chew something that loses flavor and tastes like gum that's falling apart when you chew too long. Chewing organic, natural, and raw foods gives more flavor than processed, pre-packaged, and chemical filled foods. Your body will start to crave them and your taste buds will find food more potent with flavor.
• Trigger your digestive system to kick into gear! Chewing starts the rest of your digestive system to follow suit, and so does, smelling! Smelling your food first also intensifies your perception of the flavor. Your stomach begins to produce hydrochloric acid, then your pancreas produces digestive enzymes, and the rest is history.
• Improve your dental hygiene with chewing more. Since chewing makes you salivate more your teeth get a cleaning while you eat. Saliva contains antibodies that rid the mouth of plaque and pathogens before they find a place to nest inside of your mouth.
• Strengthen your immune system. Breaking down food more, and to a more absorbable state, ensures that you are getting more nutrients. This makes it easier for your body to identify intruders and take them out!

As you can see, there are MANY benefits to mindful/meditative eating. Next time you sit down to your favorite meal, take some time in the first few bites at least, to taste the difference with these techniques and tips.