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.

Top 3 Foods To Improve Blood Pressure

Top 3 Foods To Improve Blood Pressure
Posted: May 12, 2014

High blood pressure, clinically referred to as hypertension, is commonly called the ‘silent killer’ because people suffering from high blood pressure typically do not experience any adverse symptoms until their levels are very high. Hypertension affects one of out every four people in North America and is the disease that doctors see most often in their clinics.  The Society of Medical Decision making released a study stating that the healthcare system would save 68 billion dollars if hypertensive patients did not have high blood pressure.  This is an incredible sum!  Moreover, there is tremendous amount of scientific evidence supporting diet and lifestyle changes as potent treatment options for high blood pressure.  Even better, these natural solutions do not have any of the nasty side effects of hypertensive medications – fatigue, joint pain, decreased sexual ability, dizziness, depression – that can diminish quality of life and overall health and performance.  The following key nutrients – potassium, monounsaturated fats (MUFAs) and dietary fibre – can improve blood pressure and are a terrific starting point to help you regain control of your blood pressure.

The typical North American diet has a potassium-to-sodium ratio of 1:2.  This means that for each tablespoon of potassium you are consuming, the average person consumes two tablespoons of sodium!  We are constantly reading and hearing about the negative effects of sodium.  Well, sodium is a tremendously important mineral in the body, but if you eat processed, packaged, or fast foods you will be getting inundated with sodium. This is because sodium is commonly used to preserve foods.  What is the link between sodium and potassium?  The two minerals work together to balance many functions in the body, including blood pressure.  Too much sodium compared to potassium and you will tend toward higher blood pressure.  Too little sodium to potassium and you will tend toward low blood pressure or hypotension. The key is to restore your levels to match those of our ancient ancestors in the Paleolithic era.  Those ‘hunter and gatherer’ had a potassium-to-sodium ration of 5:1 (a drastic change from our current levels of 1:2). Studies show that blood pressure drops as potassium consumption increases.  To boost your potassium levels aim to consume 2,600- 5,000mg of potassium daily by consuming green leafy vegetables, nuts, bananas, cantaloupes and in smaller quantities in virtually all fruits and vegetables.

 The Mediterranean diet has gathered growing popularity over the last decade for its many health promoting benefits compared to the Western diet.  One of the reasons is the rich consumption of Olive oil throughout the region. Olive oil is high in monounsaturated fatty acids (MUFA)s like omega-9 fatty acid oleic acid.  A recent study in the Archives of Internal Medicine demonstrated that regular consumption of 2 tablespoons of olive oil reduced blood pressure by 8mmHg systolic and 6mmHg diastolic. Even more encouraging was that 48% percent of participants no longer needed to maintain hypertensive medications post-intervention. Try adding two tablespoons of extra-virgin olive oil to your salads, pastas, or drizzle on steamed vegetables to help improve blood pressure.

Lastly, eating whole foods with high fibre content will not only help reduce blood pressure, but regulate cholesterol levels and improve digestive function. Fibre fights hypertension by improving the integrity and strength of blood vessels, it encourages the elimination of sodium, and it decreases the activation of your sympathetic nervous system (the ‘fight of flight’ system that is activated due to long work days and hectic schedules) that increases blood pressure.  Several clinical trials have shown reductions as great as 9.8 mmHg in systolic and 5.5 mmHg in diastolic blood pressures with the addition of increased fibre in the diet.  Aim to consume 20-30g of fibre daily by adding short-grain brown rice, steel-cut oats, and lots of non-starchy vegetables – broccoli, cauliflower, cabbage, brussel sprouts – to your diet.

Start improving your blood pressure control and overall health by adding foods high in potassium, monounsaturated fats (MUFAs) like extra-virgin olive oil, and plenty of hypertension friendly fibre to start you on your way to better blood pressure control. If you are taking medications or require a more intensive treatment protocol contact the Clinic today to book an appointment.

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