Take Your Golf Game to the Next Level in the Offseason
Take Your Golf Game to the Next Level in the Offseason

Take Your Golf Game to the Next...

Now that fall is upon us, let's face it - the golf season is winding down. Insert...

Take Your Golf Game to the Next Level in the Offseason

Lifestyle

Take Your Golf Game to the Next Level in the Offseason

Now that fall is upon us, let's face it - the golf season is winding down. Insert sad face. For some, that would mean putting the clubs away until spring and spending your winter dreaming about the course; instead, you can use this fall and winter to assess, train smart, and strengthen your body-swing connection.

5 Minutes with Meg: Feeling Overwhelmed? Me Too!
5 Minutes with Meg: Feeling Overwhelmed? Me Too!

5 Minutes with Meg: Feeling...

I’ve been thinking a lot about …

…being...

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

Lifestyle

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

I’ve been thinking a lot about …

…being overwhelmed.  Lots of starts and restarts happening around us right now.  All that change is awesome.  It’s crucial for growth, ongoing engagement, stimulation, and, ultimately, a happy fulfilled life.  And it can be crushingly overwhelming sometimes.

Member Spotlight: Michael
Member Spotlight: Michael

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few...

Member Spotlight: Michael

Lifestyle

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few come as prepared as Michael! Beginning in 2006, Michael has joined me at the Toronto Athletic Club three times a week for training; and we’ve been consistently working together ever since.

What it Takes to be an Ironman...
What it Takes to be an Ironman...

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first...

What it Takes to be an Ironman...

Lifestyle

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first timers, ages 18-80, raced in the 6th Annual Ironman Mont Tremblant. I was included in these athletes, along with our members Darcy and Tom Wefers and Louise Engelmann.

Self-Care Strategies for Stress Reduction & Wellness
Self-Care Strategies for Stress Reduction & Wellness

Self-Care Strategies for Stress...

Did you know that August is Wellness Month? While we near the end of the month, we...

Self-Care Strategies for Stress Reduction & Wellness

Lifestyle

Self-Care Strategies for Stress Reduction & Wellness

Did you know that August is Wellness Month? While we near the end of the month, we wanted to share a few strategies that you can (and should) incorporate into your daily life to reduce your stress and improve your overall well-being all year long! 

Helpful Tips for a Better Night's Sleep
Helpful Tips for a Better Night's Sleep

Helpful Tips for a Better Night's...

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture...

Helpful Tips for a Better Night's Sleep

Lifestyle

Helpful Tips for a Better Night's Sleep

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture Specialist, explains how poor sleep is one of the most common concerns in her practice and gives some helpful tips for a better night's rest.

Have You Tried Bulletproof Coffee Yet?
Have You Tried Bulletproof Coffee Yet?

Have You Tried Bulletproof Coffee...

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof...

Have You Tried Bulletproof Coffee Yet?

Lifestyle

Have You Tried Bulletproof Coffee Yet?

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof coffee anyway?

Good Vs. Bad Sugars
Good Vs. Bad Sugars

Good Vs. Bad Sugars

Everyone “knows” that sugar is bad for you — but are there...

Good Vs. Bad Sugars

Lifestyle

Good Vs. Bad Sugars

Everyone “knows” that sugar is bad for you — but are there “good” vs “bad” sugars?


First things first, there is a big difference between added sugars in boxed/bagged/packaged foods such as candy, pop, cookies, etc vs natural sugars in whole foods such as fruits, vegetables and whole grains.

How To Strengthen Your Core Without Harming Your Lower Back
How To Strengthen Your Core Without Harming Your Lower Back

How To Strengthen Your Core Without...

You are doing sit-ups and crunches to build that six-pack, but your back gets sore. So...

How To Strengthen Your Core Without Harming Your Lower Back

Lifestyle

How To Strengthen Your Core Without Harming Your Lower Back

You are doing sit-ups and crunches to build that six-pack, but your back gets sore. So how are you going to build those washboard abs without hurting your back?

How Alcohol Consumption is Related to Fat Loss
How Alcohol Consumption is Related to Fat Loss

How Alcohol Consumption is Related...

There seems to be this notion among the average gym goers that it is okay to drink...

How Alcohol Consumption is Related to Fat Loss

Lifestyle

How Alcohol Consumption is Related to Fat Loss

There seems to be this notion among the average gym goers that it is okay to drink certain alcoholic beverages, because they contain zero calories. Vodka and soda is the go-to that I always hear about. 

Effects of Alcohol on Building Muscle
Effects of Alcohol on Building Muscle

Effects of Alcohol on Building...

Let's just jump straight to it! If you want to build muscle, which is a tough task...

Effects of Alcohol on Building Muscle

Lifestyle

Effects of Alcohol on Building Muscle

Let's just jump straight to it! If you want to build muscle, which is a tough task on it's own, you definitely want to stay away from alcohol consumption.
 
Alcohol will take away from muscle building for a variety of reasons. Here are a few points on why alcohol consumption is a bad idea when attempting to build muscle:

Do I Need To Go Gluten Free?
Do I Need To Go Gluten Free?

Do I Need To Go Gluten Free?

Gluten (a protein) can be found in wheat, barley and rye.

With so many...

Do I Need To Go Gluten Free?

Lifestyle

Do I Need To Go Gluten Free?

Gluten (a protein) can be found in wheat, barley and rye.

With so many processed foods on the market today, it can also be found hiding in salad dressings, condiments, deli meats and even candy. This makes giving up gluten a bit more tricky, and why should we do that in the first place?

Exercise and the Aging Brain
Exercise and the Aging Brain

Exercise and the Aging Brain

June is Alzheimer’s and Brain Awareness Month. In an effort to spread awareness...

Exercise and the Aging Brain

Lifestyle

Exercise and the Aging Brain

June is Alzheimer’s and Brain Awareness Month. In an effort to spread awareness about brain health, we are here to talk about Exercise and the aging brain.

9 Unexpected Things That Happen When You Abandon Your Workout Routine
9 Unexpected Things That Happen When You Abandon Your Workout Routine

9 Unexpected Things That Happen...

When our schedules become busy and stress levels raise, we tend to skip our workouts...

9 Unexpected Things That Happen When You Abandon Your Workout Routine

Lifestyle

9 Unexpected Things That Happen When You Abandon Your Workout Routine

When our schedules become busy and stress levels raise, we tend to skip our workouts and let our busy lifestyles get the best of us. We’ve all been there, and that’s ok.

Here are 9 reasons why your workout should be a priority during those busy, stressful times:

Cracking Your Back - Is it Good for You?
Cracking Your Back - Is it Good for You?

Cracking Your Back - Is it Good for...

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back,...

Cracking Your Back - Is it Good for You?

Lifestyle

Cracking Your Back - Is it Good for You?

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back, and the effects it may have. 

Adelaide Club Member Competes in First Ironman
Adelaide Club Member Competes in First Ironman

Adelaide Club Member Competes in...

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first...

Adelaide Club Member Competes in First Ironman

Member Profile

Adelaide Club Member Competes in First Ironman

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first Ironman!

We had an opportunity to spend some time with him; to find out his motivation for competing and to better understand what goes into accomplishing such an incredible feat.

5 Natural Ways to Control Blood Pressure - Without Medication
5 Natural Ways to Control Blood Pressure - Without Medication

5 Natural Ways to Control Blood...

May is National High Blood Pressure Month.

Stop by The HUB on May 25th...

5 Natural Ways to Control Blood Pressure - Without Medication

Lifestyle

5 Natural Ways to Control Blood Pressure - Without Medication

May is National High Blood Pressure Month.

Stop by The HUB on May 25th between 11:45am-1:00pm to have your blood pressure reading done before your workout.

Recipe: Lobster Avocado Mango Salad
Recipe: Lobster Avocado Mango Salad

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently...

Recipe: Lobster Avocado Mango Salad

Health & Wellness

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently taking her Healthy Culinary Art Certificate at George Brown College. She is learning excellent recipes to assist with performance, living a healthy lifestyle and ensuring she is getting the right nutrients in her diet. 

Below is a nutritious, healthy and refreshing spring salad recipe. Give it a try, let us know what you think! 

Dos and Don’ts to purchasing Organics
Dos and Don’ts to purchasing Organics

Dos and Don’ts to purchasing...

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move...

Dos and Don’ts to purchasing Organics

Lifestyle

Dos and Don’ts to purchasing Organics

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move forward with purchasing organic items for your family?

We’ve compiled a list of dos and don’ts for you, including what to look out for and where to buy organics.

The Dirty Dozen: Avoid These Produce Items
The Dirty Dozen: Avoid These Produce Items

The Dirty Dozen: Avoid These...

Have you heard about the dirty dozen? If not, we are here to help! 
Last...

The Dirty Dozen: Avoid These Produce Items

Lifestyle

The Dirty Dozen: Avoid These Produce Items

Have you heard about the dirty dozen? If not, we are here to help! 
Last week Environmental Working Group released their 2018 list of the fruits and vegetables most contaminated by pesticides. 

Read about the produce items you should avoid.

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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