For the Love of Bikes: Cycling at the Adelaide
For the Love of Bikes: Cycling at the Adelaide

For the Love of Bikes: Cycling at...

We sat down with two of the Adelaide's regular cyclers, Tylar and Malcolm,...

For the Love of Bikes: Cycling at the Adelaide

Fitness

For the Love of Bikes: Cycling at the Adelaide

We sat down with two of the Adelaide's regular cyclers, Tylar and Malcolm, who joined for very different reasons but continue to ride for surprisingly similar ones.  

Uplifting Impacts Yoga Can Have on Your Professional Life
Uplifting Impacts Yoga Can Have on Your Professional Life

Uplifting Impacts Yoga Can Have on...

We spent time with Sandra, a legal assistant at a law firm in downtown Toronto, a...

Uplifting Impacts Yoga Can Have on Your Professional Life

Fitness

Uplifting Impacts Yoga Can Have on Your Professional Life

We spent time with Sandra, a legal assistant at a law firm in downtown Toronto, a regular yogi at the Adelaide Club, and a member since 1987!

Small Muscle Focus = Better Balance & Performance
Small Muscle Focus = Better Balance & Performance

Small Muscle Focus = Better Balance...

Our Director of Pilates & Yoga, Sandi Simoes, shares her insight on smaller...

Small Muscle Focus = Better Balance & Performance

Fitness

Small Muscle Focus = Better Balance & Performance

Our Director of Pilates & Yoga, Sandi Simoes, shares her insight on smaller muscles - and why you shouldn't neglect them in your workouts.

Fall in Love with Squash, the perfect (cardio) game
Fall in Love with Squash, the perfect (cardio) game

Fall in Love with Squash, the...

We sat down with Neil, a dedicated squash player and a member of the

Fall in Love with Squash, the perfect (cardio) game

Fitness

Fall in Love with Squash, the perfect (cardio) game

We sat down with Neil, a dedicated squash player and a member of the Adelaide Club for nearly four decades, to hear more about his love of the game of squash.

Five Reasons a Director of M&A Concentrates on Strength
Five Reasons a Director of M&A Concentrates on Strength

Five Reasons a Director of M&A...

We spent time with our longstanding member, Enrique, a Director of M&A...

Five Reasons a Director of M&A Concentrates on Strength

Fitness

Five Reasons a Director of M&A Concentrates on Strength

We spent time with our longstanding member, Enrique, a Director of M&A Integrations at one of Toronto’s leading banks, to discuss how he balances his professional ambitions and personal time in pursuit of his fitness goals.

Why Strength Lab may be your new favourite workout in 2018
Why Strength Lab may be your new favourite workout in 2018

Why Strength Lab may be your new...

Our Group Exercise Director, Lauren Neal, answers all your questions about the...

Why Strength Lab may be your new favourite workout in 2018

Fitness

Why Strength Lab may be your new favourite workout in 2018

Our Group Exercise Director, Lauren Neal, answers all your questions about the Adelaide Club's new Strength Lab classes.

5 Minutes with Meg
5 Minutes with Meg

5 Minutes with Meg

Meg Sharp shares all the methods you can use to stay motivated and crush your fitness...

5 Minutes with Meg

Health & Wellness

5 Minutes with Meg

Meg Sharp shares all the methods you can use to stay motivated and crush your fitness goals.

Resolve to be fit, once and for all!
Resolve to be fit, once and for all!

Resolve to be fit, once and for...

Check out our top 10 ways to be successful with your New Year's...

Resolve to be fit, once and for all!

Health & Wellness

Resolve to be fit, once and for all!

Check out our top 10 ways to be successful with your New Year's resolutions.

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!
The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

The new Adelaide Club STRENGTH Gym:...

Come and check out our newly-equipped STRENGTH Gym at The Adelaide...

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

Fitness

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

Come and check out our newly-equipped STRENGTH Gym at The Adelaide Club. Everything from kettle bells, sleds, and turf to get you in the best shape of your life.

How to avoid the holiday weight gain: A nutritionist's top 10 tips
How to avoid the holiday weight gain: A nutritionist's top 10 tips

How to avoid the holiday weight...

Our Holistic Nutritionist and Personal Trainer, Dena Ryde, shares her how-tos on...

How to avoid the holiday weight gain: A nutritionist's top 10 tips

Health & Wellness

How to avoid the holiday weight gain: A nutritionist's top 10 tips

Our Holistic Nutritionist and Personal Trainer, Dena Ryde, shares her how-tos on keeping your fitness goals on track for the holiday season.

Bring out your inner athlete with our new A-Ride program
Bring out your inner athlete with our new A-Ride program

Bring out your inner athlete with...

As of December 4th, we're introducing our new A-Ride program, featuring three...

Bring out your inner athlete with our new A-Ride program

Health & Wellness

Bring out your inner athlete with our new A-Ride program

As of December 4th, we're introducing our new A-Ride program, featuring three exciting classes made for you to get your ride on.

5 Minutes with Meg
5 Minutes with Meg

5 Minutes with Meg

This week's instalment from our Director of Personal Training, Meg...

5 Minutes with Meg

Health & Wellness

5 Minutes with Meg

This week's instalment from our Director of Personal Training, Meg Sharp!

Fall Fitness at the Club
Fall Fitness at the Club

Fall Fitness at the Club

Even though the seasons are changing, fitness still remains a constant at the...

Fall Fitness at the Club

Fitness

Fall Fitness at the Club

Even though the seasons are changing, fitness still remains a constant at the Club. Group Fitness continues to be a popular choice amongst both men and women.

Trainer spotlight: Swimming Coach Roman Ramirez
Trainer spotlight: Swimming Coach Roman Ramirez

Trainer spotlight: Swimming Coach...

We would like to introduce our latest addition to the TAC team, Roman...

Trainer spotlight: Swimming Coach Roman Ramirez

Fitness

Trainer spotlight: Swimming Coach Roman Ramirez

We would like to introduce our latest addition to the TAC team, Roman Ramirez!

5 Minutes with Meg
5 Minutes with Meg

5 Minutes with Meg

Introducing a new column from our Director of Personal Training, Meg Sharp. Tune in...

5 Minutes with Meg

Health & Wellness

5 Minutes with Meg

Introducing a new column from our Director of Personal Training, Meg Sharp. Tune in regularly for more!

Quest for Ironman Mont Tremblant (IMMT)
Quest for Ironman Mont Tremblant (IMMT)

Quest for Ironman Mont Tremblant...

Darcy Wefers, a loyal employee at The Cambridge Group of Clubs' Head Office, and...

Quest for Ironman Mont Tremblant (IMMT)

Fitness

Quest for Ironman Mont Tremblant (IMMT)

Darcy Wefers, a loyal employee at The Cambridge Group of Clubs' Head Office, and her husband, Tom, complete a full Ironman in Mont Tremblant. Hear their story!

Club member weight-loss success story!
Club member weight-loss success story!

Club member weight-loss success...

Today we are celebrating the success of one of our members who is down more that...

Club member weight-loss success story!

Health & Wellness

Club member weight-loss success story!

Today we are celebrating the success of one of our members who is down more that fifty pounds in five months!

Brian Malone Conquers Mount Ventoux!
Brian Malone Conquers Mount Ventoux!

Brian Malone Conquers Mount...

One of Toronto Athletic Club’s awesome cycle instructors, Brian Malone,...

Brian Malone Conquers Mount Ventoux!

Member Profile

Brian Malone Conquers Mount Ventoux!

One of Toronto Athletic Club’s awesome cycle instructors, Brian Malone, went to France to compete in the GFNY Mount Ventoux!

Attention all golfers!
Attention all golfers!

Attention all golfers!

If you haven’t yet made the pilgrimage to experience golf in Atlantic...

Attention all golfers!

Lifestyle

Attention all golfers!

If you haven’t yet made the pilgrimage to experience golf in Atlantic Canada, what are you waiting for?

Trainer spotlight: Klara Hakansson
Trainer spotlight: Klara Hakansson

Trainer spotlight: Klara Hakansson

There’s a new face at Adelaide Club! Everyone give a big Adelaide welcome to...

Trainer spotlight: Klara Hakansson

Health & Wellness

Trainer spotlight: Klara Hakansson

There’s a new face at Adelaide Club! Everyone give a big Adelaide welcome to Klara Hakansson.

5 Vegetables that you don’t want to ignore

5 Vegetables that you don’t want to ignore
Posted: Jan 15, 2015

It’s great to see that kale and broccoli are getting their well deserved appreciation. It’s now time to shine the light on five other vegetables that have a smaller following but are due for some of the limelight.

They are scored on a system that looks at cost, availability, storage time, nutritional value, versatility and ease of prep. Score is out of 10. Taste profile wasn’t included because that is a personal preference. However, I included either a quick mention of my favourite way to prep the star veg (almost all quick and easy) or a link to a recipe. Here they are:

1/ Cabbage - This veg has so much going for it, I could devote the entire article to its finest qualities. It’s versatility (can be eaten raw or cooked), cost, availability, storage time and ease of prep make it numero uno. Cabbage is in the brassica family, the same group as broccoli and kale, which means it shares some of their nutritional benefits of being cancer-fighting, anti-inflammatory and cholesterol-lowering (especially when its steamed – the fibre is better able to bind to the bile acids in your intestinal tract, which leads to better excretion of the bile and a lowering of cholesterol). It’s not unusual to find it at around 69¢/lb which puts a whole head at a grand total of two to three dollars – not a lot when you consider you can get at least four meals out of it and it stores in the fridge for a long time. Add to that the convenience of this tightly packed vegetables that is protected from the outside environment and needs only a removal of the outer two leaves to be ready for cooking. I routinely cabbageinclude it in my quick lunch choices when I’m working from home. A few chops to serving size, and into the steamer it goes. After it has steamed to a firm softness (8 – 12 minutes), I transfer it to a bowl, toss it with coconut oil and add sea salt and fresh ground pepper to taste. If I’m really feeling ambitious, I’ll crack some lightly dry-roasted cumin seeds on top. Great in combo with steaming mates of carrots and garlic gloves.

Cost - 10
Availability – 10
Storage time – 10
Nutritional value - 8
Versatility – 10
Ease of prep – 8 (eating it raw requires more time than if you’re cooking it)
Total – 56 out of 60

2/ Rutabaga – Following the leafy greens, rutabaga clocks higher in Vitamin C and calcium than almost any other vegetable. It is a great substitute for potatoes, squash, sweet potato, corn or rice when you’re looking for a nutritious starch addition to a meal, at half the calories and carbohydrates and double the fibre. Once you remove that waxy exterior coating (a hot paraffin wax added before storage to preserve the moisture content), you have a sweet delicious interior that is beautiful prepared in a simple way, cubed, then steamed, boiled, roasted or baked with butter or olive oil, lemon juice, fresh ground pepper, sea salt. It can also be mashed and made sweet with the addition of cinnamon, walnuts and honey.rutabaga

Cost - 9
Availability - 10
Storage time - 10
Nutritional value – 7
Versatility - 9
Ease of prep – 7
Total - 53 out of 60

3/ Celery - Everyone knows celery but few appreciate its finest qualities. Its shape lends itself to being a carrier of other foods, such as almond or peanut butter, mashed sardines (blended with olive oil, lemon juice and hot sauce) or soft goat cheese, all which offer an easy to prepare and healthy snack option. Celery aids digestion, reduces appetite, and may be the number one food for reducing high blood pressure. The acetylenics in this vegetable have been shown to stop cancer cells. Celery is not nutritionally void as some might suspect. It is rich in Vitamins A and K1, fibre and potassium and has a good supply of Pantothenic acid and calcium. One word of caution – the Environmental Working Group has listed celery in its Dirty Dozen, those vegetables and fruit that are highest in pesticides. So best to buy it organic whenever possible. celery

Cost - 6
Availability - 10
Storage time - 9
Nutritional value - 7
Versatility - 9
Ease of prep - 9
Total - 50 out of 60



4/ Burdock root – This one is a little tougher to find and is generally only available spring and fall, but if you keep your eyes open, you may be blessed to find it in Asian markets (where it is cheap) and health food produce sections (where it is expensive). Either way, I’m thrilled when I spot burdock, as it is one of the earthy delicacies that we love in our house. When I lived in the country we used to go on edible wild adventures to dig it up. The root is buried deep in the ground. However you can spot it above-ground as the plant that has burrs that stick to your clothes when you pass too close to them. Burdock was in fact the inspiration behind the invention of Velcro. Popular in Asian cuisine, burdock has yet to find its way into the common food culture of North America, despite being worthy. It has an interesting taste profile that is nutty, rich and earthy. It is a traditional herb used for blood cleansing, skin conditions, and as an anti-inflammatory. It is rich in fibre, Vitamin B6, calcium, magnesium, manganese and essential fats. When shopping for burdock root, look for thinner stalks that are not woody in the center. Here is our favourite way to prepare it.burdock root

Cost - 10 (Asian market) or 5 (health food store)
Availability – 5
Storage time – 9
Nutritional value – 7
Versatility – 7
Ease of prep – 6
Total – 44 out of 60


5/ Horseradish – Horseradish has traditionally been used to treat respiratory ailments, as a digestive stimulant, and due to its antibiotic qualities as a treatment for sinusitis, urinary tract infections, bronchitis, and flus. A member of the mustard family as well as the wider family of cruciferous vegetables that cabbage, rutabaga, broccoli and kale belong to, horseradish shares in their anti-cancer and detoxifying benefits. It is one of the richest sources of glucosinates (10X more than what’s in broccoli), molecules that increase human resistance to cancer, and which gives horseradish its characteristic hot taste. It is also one of the few vegetables where processing it increases the enzyme availability to stimulate those anti-cancer benefits. Remember that when prepping it, don’t inhale too deeply (unless you want to clear your nasal passages) and use gloves. Peel and grate by hand or with a food processor. Add small quantities to salads, cooked vegetable dishes, sausages, steak, oysters, in spicy cocktails (i.e. Caesars). Mix it with vinegar to store as a sauce.horseradish root

Cost - 7
Availability – 7
Storage time - 9
Nutritional value – 9
Versatility – 6
Ease of prep – 4
Total – 42 out of 60


Tzabia is a Certified Nutritionist and Life Coach at the Toronto Athletic Club Clinic for Sports Medicine. She coaches individuals, corporate and employee wellness groups and is known for her broad approach that reflects both behaviour (mind, emotion, soul) and physiology (food, movement, rest).

She can be reached at tzabia@sportmedicineclinic.com

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