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 Minutes with Meg: Mindfulness
5 Minutes with Meg: Mindfulness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying....

5 Minutes with Meg: Mindfulness

Health & Wellness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying. Read how the practice of Mindfulness can benefit your workout!

Osteoporosis Can Be Beaten Through Exercise
Osteoporosis Can Be Beaten Through Exercise

Osteoporosis Can Be Beaten Through...

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with...

Osteoporosis Can Be Beaten Through Exercise

Member Profile

Osteoporosis Can Be Beaten Through Exercise

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with Osteoporosis. Recently, she was given some astonishing test results: no osteoporosis in her spine.

Read about how she reversed the effects of her disease!

Carol-Ann’s “Go To” Hearty Salad
Carol-Ann’s “Go To” Hearty Salad

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking...

Carol-Ann’s “Go To” Hearty Salad

Health & Wellness

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking to add knowledge and skills. Check out her "go-to" warm, hearty salad! 

Not One Ironman, but Two
Not One Ironman, but Two

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal...

Not One Ironman, but Two

Fitness

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal that is close to his heart. With the help of our Senior Trainer and triathlon guru, James Corcoran, Neil is preparing to compete in two Ironman competitions in 2018 - Ironman Switzerland this summer and Ironman Florida in November.

You Don't Need to be an Executive to Receive Executive Health Care
You Don't Need to be an Executive to Receive Executive Health Care

You Don't Need to be an Executive...

"I have to make an appointment to have my prescription refilled? Why...

You Don't Need to be an Executive to Receive Executive Health Care

Fitness

You Don't Need to be an Executive to Receive Executive Health Care

"I have to make an appointment to have my prescription refilled? Why can't I talk to my doctor over the phone? I'm sick on vacation, I need some help!"

These were the common questions and concerns we were hearing from our patients. Well, we listened and as a result developed our Executive Medical Program. We took all the concerns our patients were having and created a program geared towards saving time while offering preventative healthcare.

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.

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

Print

Living Well Blog