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.

Is It Safe to Cook with Olive Oil?

Is It Safe to Cook with Olive Oil?
Posted: Jan 23, 2015
Olive oil extraction can be traced back to as early as 4500 BC so we have a long history of its use in agriculture, and cooking. Due to its abundance, easy access and the good press on its health benefits (reducing the risk of heart disease, and possibly certain cancers, diabetes and Alzheimers), just about everyone has a bottle of olive oil in their cupboard. Most people assume it to be good for cooking. To test this out, I did my own kitchen experiment, which is laid out below. But first, a little background on why it matters.

All oils are sensitive to heat, oxygen and light to varying degrees – dependent on their growing conditions, processing, storage and fatty acid make-up. Exposure to too much heat, especially when an oil is repeatedly heated, can catalyze the formation of the cancer-causing, cell mutating and hormone disrupting PAH’s (polycyclic aromatic hydrocarbons). Too much light or exposure to air generates oxidation and free radicals that contribute to all degenerative diseases.

In the case of olive oil, its tolerance to heat is somewhere between 275 – 410ºF, with most extra virgins averaging 375ºF. As mentioned above, the differences are determined by the olive varietal, growing conditions, fatty acid composition, the process used to extract it, storage conditions, and who you ask. If you heat olive oil higher than its tolerance, precious plant phenols and the Vitamin E are destroyed. Both polyphenols and Vitamin E have been identified as the main benefactors to heart health. Overheating, not only minimizes the nourishment, but it leads to the formation of the potentially problematic PAH’s. To be clear, it is unlikely that occasional exposure the PAH’s will cause much harm, as our detoxification system lead by our stalwart liver is equipped to handle a reasonable load. However we all need to be conscious of consistent and accumulated exposure. We have far less control over the the PAH’s that are floating around our environment due to the fumes from vehicle exhaust, asphalt, coal combustion, wood-burning fires, agricultural burning and hazardous waste sites. However where we can exert more control is by minimizing exposure to PAH’s from cigarette and tobacco smoke, eating grilled and charred meat or other grilled foods, consuming non-organic foods grown in contaminated soils and processed foods, and yes, by not overheating oils.

All this to say that heating olive oil too high, is of itself, not likely to cause harm – but where we can take control, we must do what we can to keep the PAH’s at bay.

Using olive oil for cooking is not a free for all – fry at will, whatever and however long you want. Not if you want to give yourself all the opportunities that you can to be healthy.

With all this in mind, I wondered how long I could be sauteing/frying my food before the oil would heat beyond its capacity. So here is my kitchen experiment.

olive oil experiment

I used four different frying pans:

1. ceramic non-stick (Green Earth Frying pan by Ozeri)

2. stainless steel Lagostina

3. non-stick Caphalon

4. cast iron pan.


Along with a grill thermometer and a bottle of organic extra virgin olive oil by Emile Noel, I determined the time it took for the pan to reach various temperatures. I made the assumption that if the surface of the pan was at a particular temperature, then the oil right next to the thermometer would be at the same or a similar temperature. We have a gas stove and I kept it on medium-high heat (3rd mark from the highest), which I would most commonly use for sautéing vegetables. The table below shows the results.

Temp
Ceramic Green Pan Stainless Steel Calphalon Non-stick Cast Iron
250 3:36
(minutes: seconds) 2:22 3:33 3:25
300 2:52 stopped due to
smoke 4:04
350 4:52 3:19 4:45
400 5:38 3:44
stopped due
to smoke

450 6:40 4:15

After the green ceramic pan had cooled, I tested heating the olive oil on medium heat for ten minutes and the temperature never went above 310ºF, so the oil never smoked. I then turned it up to high heat and it smoked at 1 minute, 15 seconds.

Here are the conclusions that I drew from my little kitchen experiment:
•The pan that is used will determine how long an oil can withstand cooking. The ceramic green pan won out over all the others with the solid advantage of being an even and reliable conductor of heat without ever reaching too-high a heat (while being left on medium). Note however, that all the pans were older than the ceramic one. Age may play a part in the efficiency and heat conduction of a pan.
•Reheating is known to cause quicker breakdown of an oil. This was confirmed by my experiment of initially using medium heat and then shifting to high heat.
•It appears that we can use a high quality extra virgin olive oil for sautéing in most pans, as long as we keep it to medium heat and cook it for less than 4 minutes. In a ceramic pan we likely have the option of longer cooking times.

Buy your extra virgin olive oils in dark glass bottles to ensure that there isn’t any unnecessary exposure to light. Cap the bottles as soon as you complete your pour. Cook on medium-high heat for limited amounts of time, dependent on the pan that you’re using (generally less than 4 minutes) or low to medium heat for longer times to ensure that you optimize olive oils health gifts.

Resources
http://www.epa.gov/osw/hazard/wastemin/minimize/factshts/pahs.pdf
http://www.atsdr.cdc.gov/toxfaqs/tf.asp?id=121&tid=25
http://www.oliveoilsource.com/page/chemical-characteristics
http://en.wikipedia.org/wiki/Olive_oil#Nutrition
Pellegrini N, Visioli F, Buratti S, et al. Direct analysis of total antioxidant activity of olive oil and studies on the influence of heating. J Agric Food Chem 2001 May;49(5):2532-8.
Vissers MN, Zock PL, Katan MB. Bioavailability and antioxidant effects of olive oil phenols in humans: a review. Eur J Clin Nutr 2004
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