5 Minutes with Meg: The Holidays
5 Minutes with Meg: The Holidays

5 Minutes with Meg: The Holidays

I've been thinking a lot about...

...the "Most Wonderful Time of the...

5 Minutes with Meg: The Holidays

Lifestyle

5 Minutes with Meg: The Holidays

I've been thinking a lot about...

...the "Most Wonderful Time of the Year..."?!?

It can be the most wonderful time of the year, but, it can also be more hectic, stressful, tough, and lonely for many. So, here are a few, unfinished, imperfect, tinsel covered lifelines I'd like to extend to you. I hope you find a few of them helpful. 

What we can Learn from Charlie Brown's Christmas Tree...
What we can Learn from Charlie Brown's Christmas Tree...

What we can Learn from Charlie...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about...

What we can Learn from Charlie Brown's Christmas Tree...

Lifestyle

What we can Learn from Charlie Brown's Christmas Tree...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about core activation and stabilization of the lower back from that very cartoon. 

Feeling Stressed?
Feeling Stressed?

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most...

Feeling Stressed?

Lifestyle

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most stressful? And with stress comes aches and pains, heart disease, and depression. Take a step back, before your stress becomes too much to handle, and learn a bit more about your stress and how it can best be managed.

How Can I Burn Fat?
How Can I Burn Fat?

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will...

How Can I Burn Fat?

Lifestyle

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will doing this class help me lose my belly?" Because these are some of the most frequently asked questions I get from our Members, I thought it was time to explore fat burning more in depth.

The TAC's Newest Addition: The Strength Lab
The TAC's Newest Addition: The Strength Lab

The TAC's Newest Addition: The...

After months of planning and construction, we are excited to announce that the Toronto...

The TAC's Newest Addition: The Strength Lab

Lifestyle

The TAC's Newest Addition: The Strength Lab

After months of planning and construction, we are excited to announce that the Toronto Athletic Club’s Strength Lab, the Club’s newest space, is now open to Members. But before you step into the space, let us answer some of the questions we’ve already heard from Members!

A Night of Promise
A Night of Promise

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the...

A Night of Promise

Lifestyle

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the Juvenile Diabetes Research Foundation (JDRF) is doing and explain why we're so proud to support the JDRF and  their continued mission to better the lives of those living with type 1 diabetes.

A Celebration 40 Years in the Making: The Adelaide Club Turns 40
A Celebration 40 Years in the Making: The Adelaide Club Turns 40

A Celebration 40 Years in the...

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s...

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Lifestyle

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s overall look and feel to the offerings, nothing is as it once was, and yet, at the very core, it remains the same. Take a moment to look back on the past incredible 40 years as the Club readies to celebrate it's 40th Anniversary this week.

5 Minutes with Meg: Time to Talk about Weight Loss
5 Minutes with Meg: Time to Talk about Weight Loss

5 Minutes with Meg: Time to Talk...

I've been thinking a lot about...weight loss. I don't want to think about it in...

5 Minutes with Meg: Time to Talk about Weight Loss

Lifestyle

5 Minutes with Meg: Time to Talk about Weight Loss

I've been thinking a lot about...weight loss. I don't want to think about it in January. I want to think about, and talk about, it NOW. Read on to find 5 truths about weight loss you may not know. PLUS an incredibly scrumptious Quinoa Sundae recipe!

From the Corporate Office to NBA Court
From the Corporate Office to NBA Court

From the Corporate Office to NBA...

Massage therapy has significant positive effects in improving overall health and...

From the Corporate Office to NBA Court

Lifestyle

From the Corporate Office to NBA Court

Massage therapy has significant positive effects in improving overall health and wellness of athletes and individuals alike. Regular massage therapy improves circulation, which promotes healing - as it brings rich blood supply to damaged, stiff, and tense muscles.

First Stop on Your Tour through the Adelaide Club's Toronto Collection
First Stop on Your Tour through the Adelaide Club's Toronto Collection

First Stop on Your Tour through the...

When you think of Toronto, what do you think of? Are there iconic landmarks,...

First Stop on Your Tour through the Adelaide Club's Toronto Collection

Lifestyle

First Stop on Your Tour through the Adelaide Club's Toronto Collection

When you think of Toronto, what do you think of? Are there iconic landmarks, unforgettable moments, and unmistakable monuments that immediately jump out to you? The team at the Adelaide Club believes there absolutely are! So, they've created their Toronto Collection to highlight their favourite images that best represent the city they call home.

Cheryl's Transformation: Member Spotlight
Cheryl's Transformation: Member Spotlight

Cheryl's Transformation: Member...

Cheryl realized she was ready to make a change in her life. She started with her diet...

Cheryl's Transformation: Member Spotlight

Lifestyle

Cheryl's Transformation: Member Spotlight

Cheryl realized she was ready to make a change in her life. She started with her diet and then knew it was time to add fitness back into the plan. After training with Mike for 6 months, Cheryl has lost an additional 34 lbs and has seen an 11% reduction in her body fat! 

5 Minutes with Meg: No Better Time to be Grateful
5 Minutes with Meg: No Better Time to be Grateful

5 Minutes with Meg: No Better Time...

I’ve been thinking a lot about…

… being grateful. I...

5 Minutes with Meg: No Better Time to be Grateful

Lifestyle

5 Minutes with Meg: No Better Time to be Grateful

I’ve been thinking a lot about…

… being grateful. I know. Pretty cliché this time of year. But gratitude is such a powerful, positive emotion, I just couldn’t help myself.

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate
7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

7 Tips for a Happy, Healthy...

Thanksgiving marks the start of the holiday season – a season when we tend to eat...

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Lifestyle

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Thanksgiving marks the start of the holiday season – a season when we tend to eat excessively. I mean, who can blame us? But, this year is going to be different, and here’s why…we’ve got the top SEVEN tips to help you with portion control that will, ultimately, help to stave off the holiday bulge.

Is Shockwave Therapy Right for You?
Is Shockwave Therapy Right for You?

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from...

Is Shockwave Therapy Right for You?

Lifestyle

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from many joint and tendon disorders. Everyone with soft tissue injuries can benefit from shockwave therapy.

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.

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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