The perfect roast beef recipe

Roast beef is an easy, convenient meal prep. Roast beef is great with vegetables or in salads. Our secret to roasting the perfect beef is to cut slits in the meat and insert cloves of unpeeled garlic. The garlic penetrates deep into the roast. The vegetables create a roasting rack, keeping the bottom of the roast nice and dry. We like to keep vegetable scraps from the ends of cauliflower, kale, leeks, carrots, onions and celery to create robust flavours.

Ingredients

  • 1.5 kg grassfed beef top sirloin
  • aromatics: onions, carrots, celery stalks
  • bulb garlic
  • 1 small bunch of fresh herbs: thyme, rosemary, bay or sage, or a mixture
  • olive oil
  • sea salt
  • freshly ground black pepper

Method

To prepare your beef:

  1. Take your beef out of the fridge 30 minutes before it goes into the oven. Preheat your oven to 475°F. There’s no need to peel the vegetables – just give them a wash and roughly chop them. Break the garlic bulb into cloves, leaving them unpeeled.
  2. Pile all the vegetables, garlic and herbs into the middle of a large roasting tray and drizzle with olive oil. Drizzle the beef with olive oil and season well with salt and pepper, rubbing it all over the meat. Place the beef on top of the vegetables.

To cook your beef:

  1. Place the roasting tray in the preheated oven. Turn the heat down immediately to 400°F and cook for 4-5 hours for medium beef.
  2. When the beef is cooked to your liking, let the beef rest for 30 minutes before slicing into thin pieces.

Make sure you rest the meat for at last half an hour and slice it thinly. The cooking time will depend on the size and leanness of the cut.

Did you like this recipe? Find our easy roast chicken recipe here or opt in to our mailing list to get the most recent recipes.

Posterior pelvic tilt – the “no ass syndrome”

The general sitting population suffers from the  “no ass syndrome” (NAS). The NAS is unflatteringly but commonly paired with thoracic flexion (slouching of the upper back). This position increases the risk of herniation during lifting heavy (as well as light) objects.

How do we go about fixing this?

As usual, we assess and determine which muscles are locked long and weak and short and tight. We’ve written about structural balance here. The most commonly tight muscles in posterior pelvic tilt are the external obliques, rectus abdominis, glutes and hamstrings. Most importantly, the hamstrings insert above the pelvis and below the knee. The tension in the hamstring between the glutes and the calves, contributes to the “back sway” appearance.

How to fix posterior pelvic tilt, “no ass syndrome”

The hip flexors, notably the psoas and rectus femoris, tensor fasciae latae, spinal erectors will need to be strengthened and activated. Here are some exercises to lengthen and strengthen the corresponding muscles.

Piriformis stretching –  tight piriformis associated with posterior pelvic tilt can elicit sciatica-like symptoms.
Hamstring stretching – tight hamstrings are responsible for pulling the hips posterior.
Quadricep strengthening – strengthening the quadriceps will reinforce anterior pelvic tilt
Lower back strengthening with back extension and side planks. Read more about it at how to overcome low back pain here.
Thoracic spine mobilization – using foam roller. NAS is commonly paired with thoracic flexion. Mobilizing the thoracic spine will help take the thoracic spine out of flexion.

If any of this sounds familiar to you, get a professional functional movement assessment and appropriate Chiropractic treatment. Performing exercises which induce pain will only make the injury worse.

Train smarter, not harder.

Why you aren’t feeling healthy?

If your blood work says you’re healthy, why aren’t you feeling healthy?

Why everyone needs a micronutrient test

We’ve all been to our doctor for our yearly blood workup. For the most part our MD sends us home with a clean bill of health telling us that “everything came back clear, come back in a year”. But if your blood work says you’re healthy, why aren’t you feeling healthy?

Maybe you’re in constant pain, exhausted, feeling depressed, experiencing large amounts of stress, not sleeping well, having trouble losing weight? Each of these “problems” can arise without presenting “answers” in conventional blood analysis.

This is why we run a specialized test called a Micronutrient Analysis or Comprehensive Nutritional Panel. This test identifies deficiencies that cannot be identified using conventional lab panels and these results help identify the root causes of why you’re feeling unwell.

Why should you take this test?

1. Baseline measure

  • Wouldn’t you like to know if your body has the appropriate amount of nutrients in order to function optimally, treat your health issues, and/or prevent development of disease?

2. Customized supplementation strategy

  • Take out the guesswork! Do you want to know which key nutrients you should be supplementing with?
  • Or if you’ve already been supplementing, wouldn’t you like to know if you’re absorbing the supplements you’ve been ingesting?
  • Or if you’ve been taking medications, it’s critical to know what nutrients have been compromised. Most medications deplete specific nutrients. For example, Statin (cholesterol lowering) medications deplete Coenzyme Q10, Proton Pump Inhibitors (heartburn medications) deplete Vitamin B12 and iron, oral contraceptives deplete all B vitamins, Magnesium, and many more.

3. To identify the cause of an underlying health issue

  • Certain high risk groups are more susceptible to vitamin, mineral and antioxidant deficiencies that can affect treatment outcomes and overall health
  • Gain insight into generalized complaints with no apparent disease source

Dr. Natalie Bozinovski MSc. ND.

At KX Yorkville, our Naturopathic Doctor conducts Micronutrient Testing to determine over 30 nutrients and functions. Book a consultation today and learn how nutrient repletion will help you reach your optimal body composition and health. Stop wasting money on guessing which supplements you are deficient in and get tested.

Benefits of digestive enzymes

Many clients complain about indigestion or the feeling bloated after meals. There are a few reasons why this may happen: eating too fast, not chewing enough, or low digestive capacity.

 

Who should take supplemental acid

  • frequent belching and bloating, particularly following meals
  • feeling of fullness for an extended time after meals
  • getting full quickly
  • loss of appetite
  • nausea in the morning or after taking supplements
  • weak or brittle nails
  • undigested food in the stool
  • history of iron deficiency
  • vitamin B deficiency
  • anemia
  • history of taking acid-blocking drugs

 

Supplemental acid and digestive enzymes are safe to use for everyone except for people diagnosed with gastritis or ulcers.

How it works

First step to the digestive process starts in the mouth. While chewing, enzymes from your saliva helps to break down carbohydrates. Insufficient chewing and swallowing prematurely leaves particles too large for the stomach to break down parasites and fungi hiding inside the food. These small compounds will then be absorbed into the blood so it doesn’t irritate the small intestine and elicit an unfavourable immune response. Optimal digestive capacity is crucial for overall health. Here is what you need to know about enzymes and stomach acid:

 

Enzymes

Digestive enzymes are primarily produced by the pancreas, found in saliva and the small intestine. Digestive enzymes break down proteins, fats and carbohydrates into their constituents, amino acids, fatty acids and sugars. Sleep, processed foods, eating foods you are sensitive to, chronic stress, lack of sleep can all take a toll on digestive health.

 

Stomach Acid

HCl is a digestive enzyme that helps with breaking down bacteria, germs, fungi and parasites. Once it reaches the small intestine, which is less acidic than the stomach, they can start to lay eggs.

Small intestine is lined with receptors and is responsible for absorbing nutrients once the receptors have digested food. Nutrients are then sent through the portal vein to the liver for processing.

HCl is secreted by the stomach and breaks down protein molecules. It acts as a defense against pathogenic organisms, such as bacteria, yeast and viruses. HCl is required to absorb calcium, iron, vitamin C, vitamin B12 and beta-carotene. It also plays a role in absorption of magnesium, zinc, chromium, copper, vanadium, selenium and manganese.

 

Using digestive enzymes to aid in improving digestive capacity

Enzymes and stomach acid is important for the breakdown of proteins and other macronutrients and for absorption of vitamins. It is also needed for proper pH balance and to reduce the likelihood of infection in order to obtain optimal health.

Need help correcting your digestion issues or unsure if enzymes or stomach acid is right for you? Contact our Exercise Coaches and Naturopaths to help you get started.

Get in touch with us!

Or, schedule a free session with a personal trainer! Results guaranteed.