Video: How To Make Pho (Chicken)

Here's the recipe for the chicken pho that I've made in this video.

2 whole chickens feed around 5 people.

Step 1: Broth - Star Anise (4-5), Ginger (1), Onion (1), Cloves (1 tsp) and Cinnamon (1 Stick), Salt (1tbsp), Sugar (1tbsp), Pepper (1 tsp).

Step 2: Cook the chicken in boiling water for 30 mins (with the spices in step 2 added). Remove the chicken, remove the meat and place the bones back into the broth for at least another 30 minutes (the longer the better).

Step 3: Garnish - Basil, Cilantro, Chili Peppers, Lime.

Step 4: Rice Noodles (Soak them in cold water before putting into hot water).

Enjoy the benefits of this soup. It'll definitely keep you warm during the winter months, serve as a post workout meal or keep your heart warm during a cold break-up.

Video: Why Deep Squats are Good For You

Vlog: Yerba Mate, Sushi and Workouts

How Protein Can Support Liver Function

Detoxification is synonymous with holistic nutrition. I always find that when the topic of holistic nutrition comes up, a question or comment in regards to detoxification makes its way into the conversation. I’m ok with this because supporting the detoxification and elimination process is a large part of what we as nutritional practitioners do. The downside to this is that there are many misconceptions regarding liver detoxification.

Also, for some reason, a lot of people assume that I walk barefoot and put flowers in my hair while sipping kombucha as I talk to the birds because I’m involved with holistic nutrition. This I can live with because it actually sounds like a really cool thing to assume of someone. Anyways, in this post, I wanted to set two things straight.

First, I don’t walk barefoot in the streets, and secondly, I don’t believe a low protein diet is required in order to maintain a healthy liver. I guess I should address the second statement before someone assumes I’m applying “bro science” to detoxification.

I do believe that in some cases protein should be restricted when liver function is taxed and that fasting has its time and place in jumpstarting liver function. However, long-term protein reduction is definitely not the answer to everyone’s problems.

A little insight into how the body uses protein with regards to liver function (I promise this won’t bore you with this).

In the liver, toxins are neutralized in two phases. To keep things simple, just know that phase 2 of the liver detoxification entails something called “conjugation”. This is where the toxin that leaves the liver is accompanied by a conjugate before being excreted into our waste.

Think of a really drunk girl at the club. She can’t leave alone, she’ll need someone to accompany her out of the club, into the taxi and finally into the toilet. The same thing goes for toxins. Literally. See what I did there? Amino acids can serve as the friend that attaches to the toxin and out the body.

The liver uses glycine, taurine, glutamine arginine and ornithine (all amino acids). This is why a balanced diet of protein is actually required for normal liver function. It’s also an important aspect of methylation but we’ll leave that for another post.

The main point I wanted to get across is that protein is not all that bad! Normally, we’d be hard-pressed to find blog posts that preach about protein being a supportive macronutrient to the liver. I understand that we live in a society where overconsumption is more widespread than underconsumption, but amino acid conjugation is just one thing to consider when looking at the overall function of liver detoxification.

Some tips on choosing protein sources…

1. Opt for organic and sustainably farmed meats.

1. If organic is too expensive, keep in mind that you won’t be buying the same amount of meat if it were commercially farmed. Higher quality = better bioavailability (usability).

1. Avoid overconsuming protein. You can easily come up with your protein amount using apps or websites that will calculate Macros for you. Consult a nutritionist if you’re totally in the dark about the amount.

Eat your protein.

4 Tips to Consider when Supplementing with Iron.

Iron absorption isn’t the sexiest of topics, but the topic seems to have come up more recently for me. It also happens to be the number 1 deficiency on the planet.

I recently ran into a friend who mentioned that her iron supplement doesn’t make her feel any better or worse than when she didn’t take one. As such, I thought I’d share my recommendations for anyone who is not absorbing iron efficiently.

This post may be geared towards my female friends, as the need for iron supplementation isn’t as prevalent in males. Sometimes though, an iron supplement may be necessary for high-level athletes or anyone experiencing leaky gut.

It’s also worth mentioning that this friend of mine happens to lift heavy weights at the gym!

Here are some things to consider when it comes to iron supplementation:

What type of Iron Supplement are you using?

There are two types of iron forms (Ferrous and Ferric form). Most supplements use the ferrous form, as it’s most effectively absorbed and stored. However, the ferric form of iron isn’t useless altogether.

The ferric form acts as a transporter type of iron. This is because it binds to transferrin (iron binding blood plasma). Since iron shifts between the two forms - it might be worth your while to supplement using both forms and assess your symptoms.

Check your gut.

As with all minerals, iron requires an acidic environment. This point comes back to the gut. To effectively absorb food a healthy amount of stomach acid is needed and this is the same for proper iron absorption. Do you need to increase stomach acid?

Try a zinc supplement and pair your iron with a non-buffered Vitamin C. The use of Vitamin C is due to its ascorbic acid. Are you using over the counter antacids?

The overuse of antacids to counter things such as heartburn may affect acidity in the body as it has an alkalizing effect (something not beneficial in the case of low stomach acid). A digestive enzyme with HCL (hydrochloric acid) may also be helpful.

Do you even Paleo?

I know the topic of Paleo has been overdone and the health field has poured out tons of work on the pros and cons of the Paleolithic style of eating, but it’s definitely relevant in this case.

I’m going to add to this when I say that grains and legumes (frowned upon in the Paleo community) can be a possible factor in affecting iron absorption.

The reason? Phytates. Without drowning you with information on phytates, I will simply say that phytates inhibit iron absorption (and other nutrients as well), causing the body to excrete the mineral as waste before it is properly absorbed.

You’re anemic, but are you actually low in iron or are you just drama?

Why you always lyin? Why you always lyin? Ok Just kidding, you’ve done medical tests and you’ve concluded that your definitely iron deficient, but what if you’ve self-diagnosed yourself and display anemic symptoms?

Did you know that fatigue (something heavily tied with anemia) could be a cause of things such as b-vitamins, Zinc, Copper (which also plays a role in iron transport) and Vitamin C (to name a few)

Our bodies are complex. There’s definitely a lot more to iron absorption than what I’ve written here, but I hope this serves as a starting line in your pursuit for better iron absorption.

Aside from supplements, some good iron sources include…

• Liver (Beef, Chicken, Lamb)

• Steak

• Prunes

• Cooked Greens

Till next time,

Marc

How to Properly Deadlift: Video Movement Series #1

In this video, I’m hanging put with powerlifting coach Paul Hynes. Watch the full video for cues on how to properly set up, hinge and pull for a safe and powerful deadlift.

How to start Meditating

I remember being in a meditation class in St Lucia where the experience was so relaxing that it made me unaware that people started leaving the room while I lay unaware of my surroundings. I remember the meditation instructor nudging me.

I wasn’t asleep, I knew we were in class, but I had to be physically nudged to get out of that zone. Meditation isn’t necessarily a process where it gives you anything. Rather, it’s a process that takes away. The process brings you back to a balanced place where you become aware of your body, it’s sensations and it all starts with your breath.

By no means have I studied the art long enough to call myself an expert, but that’s the beauty in meditation. Its practice isn’t owned by any school of thought nor is it exclusive to anyone who has reached the “Super Saiyan” level. The experience and benefit are created by the individual.

Where to start: 

The process and experience may be different for everyone, but here’s where I started.

1. Lay a mat down on the floor and lay in a supine position. Don’t lie on your bed. It doesn’t create the grounding feeling and connectedness that the bare ground will.

2. Set up in a quiet room or spot. Lighting a candle could be an awesome way of setting the mood/environment. Depending on how forward-thinking your workplace is, some companies have even invested in meditation/prayer rooms.

3. Close your eyes and start focusing on your breath. Your mind may run and you might start using this time to think about all the things you need to do, but let those thoughts pass and keep coming back to your breath focusing on the depth of your breath (how hard you inhale) and the rhythm of your breath.

4. As you breathe pull the air into your belly and let it expand and contract as you exhale.

Practice:

Don’t get too hard on yourself if the process seems pointless at first. The art of meditation takes practice. The biggest struggle will be your ability to truly let go of unnecessary thoughts during meditation. As I said before, don’t stress about this, it will only create an overactive environment in your mind. Focus on the sound, rate, and depth of your breath.

Green Banana Benefits

We all do it. We go to the grocery store and when its time to pick up bananas, we make our picks of the bunch based on how yellow the bunch of bananas are or will be. Ingrained in our minds is the idea that the yellow ripe banana is the best banana. I don’t blame you. The ripe banana is sweeter and often tastier. If you’re struggling with high cholesterol and unstable blood sugar levels, then I’ve got news for you. Adding the green banana to your arsenal in the fight against high cholesterol and blood sugar could be worth your while. Here’s the short and sweet science behind it.

For My High Cholesterol Friends…

The less ripe banana separates itself from the ripened banana as it’s considered a “resistant starch”. Basically, this means that the starch “resists” being digested in the stomach or small intestine. By this occurrence, the banana isn’t completely broken down and doesn’t enter the bloodstream (This is worth noting if blood sugar management is a priority for you). Instead, the banana works more like a fiber. Here’s my tip of the week…. The key to lowering cholesterol is to pooh it out. One could argue that cholesterol-lowering medications could be avoided if regular bowel movements were maintained. Fiber = Regular Bowel Movements. Get the picture?

For My Diabetic Friends….

The banana in its green and less ripened state isn’t going to spike your blood sugar and insulin levels the way a ripened banana would. The riper the fruit, the higher it spikes your insulin levels. This goes for cooking fruits down as well. The breakdown of the sugar makes it more simple and faster when entering the blood. It’s also worth noting that the banana is a prebiotic, which means it feeds the good bacteria that exists in our gut. We can recolonize, but we should look to feed the colony as well!

Food is Medicine.

Benefits of an Oil Massage

Let me paint a picture for you… As I write this, I have my foot elevated with some 90’s hip hop playing in the back and I’m covered in a mixture of coconut oil, almond oil and castor oil. I had just finished a hot bath soaked in an Epsom salt before I proceeded to oil myself up. Diva much? I have good reason though. I recently irritated my knee. It’s nothing major, but when little physical hiccups like this happen I turn to oils. I’ve recently taken this routine up as a result of a little research and trial. If I happen to have an acute injury where I simply need to give the body a chance to reset and heal itself, I’ll implement an oil rub to assist in the healing process. The process is nothing complicated. I’ll simply warm up oil to a comfortable temperature and rub it in to the affected area.

What about menthol and peppermint creams? For the oil rub, I’d stick to a natural oil and add an essential oil to customize the scent if needed. As a side note, the cooling or burning effect you might get from a Bengay or Icy Hot isn’t necessarily speeding the healing process up, but instead, it’s distracting you from the pain that your experiencing in that particular area that you’ve rubbed the menthol cream on (It distracts your brain from the pain and focuses on the cooling effect of the menthol). So in this case, I’d take it off the suggested oils as the smell can get a little heavy on you and your household, especially if your planning on making an oil rub a part of your everyday routine. If you’re trying to recreate grandma’s room on a Thursday night while the Blue Jays and Yankees play on T.V, then by all means, apply some Tiger Balm.

The reasoning behind the oil rub isn’t instantaneous nor will it provide immediate relief, but it will definitely speed up the healing process. If you come across anyone that disregards the application of oil and its exposure to the joints and/or blood stream, try asking them to apply some toxic waste to their skin and see how quickly they change their tune about how external applications do not have an effect on the internal system. The oil rub has a holistic effect that improves circulation and promotes relaxation. These are both extremely important factors when dealing with stress or inflammatory conditions.

What oils to use:

As a general rule, any natural oil is better than no oil, but if you wanted to be more specific, you can choose oil more appropriate for what you want out of the process. Here are some recommendations…`

Coconut Oil – best used as cooling oil, possibly before or after a yoga session or an inflamed area.

Castor Oil – This is very heat intensive oil and can be applied in cases where the individual is extremely dry or looking for something with a warming effect.

Sesame Oil – This is a good neutral option. It’s also been associated with anti-inflammatory properties.

How to apply the oil:

1. Heat the oil by putting it in small bowl or cup, and then put it into a small pot of heated water. Do not microwave it! You speed up the oxidation process and kill the beneficial factors of the oil.

1. After warming the oil proceed to rub it into your scalp working your way down just the same way you’d apply lotion (be sure to avoid the face if your skin is more sensitive). You can focus on a particular area that may be inflamed due to injury and focus on that area. Use a circular motion on the joint your working on.

1. Take a warm shower and rinse off the excess oil and enjoy the feeling of relaxation and improved circulation.

Enjoy all the benefits of an oil massage and let me know how it goes!

Dining at Hipster Restaurants (Life Hacks)

In this post, is a picture of a meal I had this weekend. It was tasty and I couldn’t get enough. Literally. The Queen St W area has been good to me for clothes, hats, shoes and all things fashion. However, the food situation can be scarce when your looking for a good hearty meal. I’m not implying that my intention is to stuff my face every chance I get, but sometimes your body just craves a steak after an amazing workout. This weekend happened to be one of those weekends where I was in search of a good steak (I call it "modern urban" hunting and gathering). I also happened to be in the heart of Toronto's Hipster culture. For those of you not familiar with the Queen St W area, its predominantly known as*cough* cough* a “hipster area”. Hipster restaurants usually consist of a very relaxed dressed code for waiters and waitresses who actually have no dress code, sport sailor tattoos, and opt to take your order at the top of their head as opposed to writing it down. The drink menu usually comes before the food menu and in the background you're listening to 90’s hip hop, 1950’s Motown, and surrounded by ironic pictures of moustaches.

Here’s a brief translation of everyday food into its hipster food form…

Hipster meal: 3oz slice bison ribeye cooked in duck fat with 8 straw potatoes with a little bit of truffle oil, with one withered kale leaf which would be a statement piece which represents the organic farmers market vs the large corporate farmers (if you couldn’t tell, I’m being very sarcastic and over dramatic, but its all in the sake of painting the right picture for you. Oh by the way, the dish is $18.99 and meant to be shared.

Translation: Steak and eggs.

Conclusion: Hipsters are lean because they’re calorie restricted.

Now to the meat of this post. Having become an expert in the hipster dining life, I’ve thought of a couple hacks in order to get the most out of your meal and help you opt for more nutrient dense foods whether your ordering from a hipster menu or taking food from a salad bar that charges by weight.

Tip #1. If protein is your priority (lets say you need to meet your protein macros for the meal), then go for red meat. Usually the steak, bison or whatever red meat option on the menu tends to be larger in portion or at least more fulfilling in terms of sustenance.

Tip #2. Nutrient dense options such as seasonal vegetables are a much better alternative to the bacon pancake or Jack Daniels that are usually served. Also note that when ordering at a “food to go” bar that charges by weight, its always better to choose your protein then compliment it with dark leafy vegetables if your trying to be cost efficient. Options such as kale and spinach are lighter in weight but pack a whole lot of nutrients as opposed to the three bean salad that seems to be stable at these types of things.

Tip #3. Don’t ask the hipster waiter “what has the most meat on the menu”. He’ll probably hate you.

Tip #4. Have your post-workout meal at home.

Don’t get me wrong here. Food is an art and I can definitely appreciate what some of these restaurants do in order to prep and cook their food. In most cases the food is well done and tasty. Food is also a social event and not every meal is meant to be smashed.  However if your trying to meet your macros or just in need of some home cooked food, then your best option is your home.

Till next time,

Massage Therapy Session Etiquette

For some reason, the topic of RMT's and massages come up from time to time and I've found myself surprised with the amount of people who find the experience foreign to them. I've never been one to shy away from a visit and it doesn't necessarily have to happen when I'm hurt. I'm a big advocate for soft tissue work being a great way to prevent injury while improving performance.

Booking the appointment...

It's fairly simple. You call the clinic and you book a time that works for you. Usually clinics will have a page on their website dedicated to who their massage therapists are, what they specialize in and what they enjoy eating on weekends (seriously, there are some unnecessary profiles out there). Anyways, see who you think would be a good match and request that therapist. It's not creepy to request a woman or man and it's also not creepy to ask who has a heavier hand (that means who massages hard or who will rub your back like your at a spa that you got a Groupon for that so happens to be in a plaza next to Walmart (just in case you didn't quite get my sarcasm, I'm saying they give pretty shitty massages).

When you get to the clinic...

Hopefully by the time you get to the clinic you're fully hydrated. That's a general rule. I've been told by many therapist whether there a chiropractor or RMT, that the muscle is a lot easier to work with when hydrated. Come to the front desk, check in and sit down. Pretty easy.

The massage therapists talks too much...

Here's the interesting stuff and the motivation behind this post. You're massage therapist comes out and she's clearly a chatterbox. She'll have to ask you general questions like, how's you're day going? What brings you in? Where would you like to primarily focus on today? The problem occurs when she starts asking you where you work, what you drive and have you seen the latest episode of Orange is the new black (because she and her girlfriends stayed in this weekend to watch a marathon because "she's so over the clubbing scene" and she's "just too mature for that stuff now") If you're up for conversation and enjoy it, by all means continue to engage he or she, but beware that some people will not shut up. I've learned that the hard way and it kind of takes away from the massage for me.  I used to have this mentality that an RMT would probably prefer someone talk to them because who wants to stand for an hour in silence? However, how do you know they feel obligated to talk to you, meanwhile they just want to focus on the massage and not talk. At the end of the day, keep in mind that you're a paying client and that the hour is for you and you can choose to be quiet if you prefer.

Requesting them to massage harder...

Do not feel bad about asking them to focus more on a particular body part or asking them to massage harder during the massage. I think far too often people forget that massage therapists take their job seriously. For the most part, the therapists that I've come across generally want to provide relief. I used to think that I would offend them by requesting a heavier massage (implying that he or she was weak), but they most likely want to know as well. Also, be weary of RMT's who diagnose you. Everyone in the healthcare field plays a role and some are better suited to diagnose and asses any physiological issues better than others. If you're sick, see a doctor, if you're hurt see a chiropractor, if you're sad, see your mom. Pretty simple.

On providing a tip at the end of the session...

You don't have to. If they seem like there expecting one, then you didn't go to a massage therapist but instead you went to nail spa where they rubbed your neck while you soaked your feet (be honest with yourself). Another tip... If the clinic is stays open later than 11pm, walk away.

This was a post based on my experiences. Hopefully it was helpful. I'm going for a massage now. Till next time.

Post-Workout Nutrition Exaggerated

As I look at Instagram, I’ve noticed something trending amongst many fitness enthusiasts. Last year, gourmet hipster burgers and candied bacon seem to be the toast of the town, but something more enticing, fatty, and calorically dense has arrived.

The “post, peri, pre-workout” donut has arrived. I don’t know when it started but the donut has parked its beautiful one-eyed head in the fitness world for the time being. It’s almost become a cool thing to brag about how poorly you eat while lifting copious amounts of weight while maintaining ideal body composition.

Keep in mind the donut is being used as an example. Pizza and cookie ice cream sandwiches could be your weapons of choice when it comes to post-workout “feeding” as well. I think we’ve come along way from “whole wheat” and salad being staples of healthy nutrition.

Counting macros, carb-backloading, and ketogenic diets have shown us ways of manipulating our diet and calories so that we can eat like Vikings while not being featured on the next episode of My 600lb Life. Here’s my problem. I love all things pizza, donut, cookie ice cream, and the list goes on.

The reason why I can’t fall in love with the ideology of smashing crazy amounts of calories and spiking my insulin level with donuts and cookies is that it leads me into territory that I’m afraid I won’t be able to get out of later on in life.

I’d love abs and I’d love to attain them while eating donuts, but I also value the longevity of life. I know personally, if you tell me that pizza and ice cream were ok to eat on a daily basis, I’d find ways of deviating from moderation and it would affect my nutritional consistency.

I can almost guarantee that most people who have adopted IIFYM (macro counting) have one time or another questioned whether or not they should at least dial back on some of the donuts. Not only because of body composition but because they’re probably starting to feel the effects of suboptimal nutrition.

Measuring calories can be important, but the source of your calories matters just as much. 2000 calories of pizza vs. 2000 calories of salmon and rice are definitely difference makers.

Again, I’m speaking from personal preference and experience. I saw powerlifters crushing anything for there post-workout and I think myself along with many others jumped on the bandwagon. Here’s the thing, my squat isn’t 500lbs yet and I’m not deadlifting 800lbs either so it doesn’t make sense for me to knock back 800 calories post-workout just because I worked out.

At this point, I’m trying my best to match my nutrition with the amount of volume in the gym, so please don’t tease me with your bacon peanut butter donut. This post isn’t meant to be a rant. In moderation, I’ll have something extremely good after my workouts, but this post is more for the people in the fitness industry that forgot about the fact that this industry should be based on health and longevity.

Going down the post-workout donut road makes it hard to rebuild good habits as our goals change in the gym.

The solution is simple. If you're struggling with your weight or energy in the gym and you've adopted the macro lifestyle, then dial it back and rethink post-workout food sources. When you've reached a good baseline, then it shouldn't be an issue playing around with tasty things.

Just keep in mind that what you put in your body should help you in your goals in the short and long term.