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.

Good Vs. Bad Sugars

Good Vs. Bad Sugars
Posted: Jul 30, 2018

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.


The natural sugars from whole foods are considered “good” sugars because although they do
contain natural sugars, they are also packed with fibre, carbohydrates, protein and many
nutrients such as vitamins and minerals. You can’t have one without the other when it comes
from a whole foods source, so the nutritional value of a whole food outweighs the sugar
content.


In contrast, the added sugars in boxed/bagged/packaged foods are considered “bad” sugars
because they almost never contain fibre, protein or any other nutrients.

 

  Mango Can of Coke Starbucks Frappuccino Tim Hortons Lemon Poppyseed Muffin McDonalds Strawberry Banana Smoothie Starbucks Chocolate Chip Cookie
Calories 202 140 430 370 240 570
Sugar 46 g
= 11½ tsp
39 g
= 9¾ tsp
69 g
= 17¼ tsp
26 g
= 6½ tsp
49 g
= 12¼ tsp
46 g
= 11½ tsp
Protein 3g 0g 4g 6g 3g 7g
Fibre 5g 0g 0g 3g 3g 3g
Carbohydrates 50g 39g 72g 56g 55g 75g
% of Daily Requiremnt Vitamin A 73% 0% 4% 4% 2% 8%
Vitamin C 204% 0% 0% 0% 40% 0%
Calcium 4% 0% 10% 6% 8% 2%
Iron 3% 0% 0% 20% 2% 10%
Potassium 10% 0% 0% 0% 0% 0%
Sodium 0% 0% 9% 16% 2% 14%

 

In the above comparison chart, we compare the sugar content and nutritional content
between a mango and one can of coke, one grande caffe vanilla frappuccino from Starbucks,
one lemon poppyseed muffin from Tim Hortons, one medium strawberry banana smoothie
from McDonalds and one chocolate chip cookie from Starbucks. You can see that although the
mango contains 46 g (equivalent to 11½ tsp) of sugar, it also contains lots of other nutrients
at the same time. In contrast, the frappuccino, lemon poppyseed muffin, strawberry banana
smoothie and chocolate chip cookie contains lots of sugar — between 39 g to 69 g (equivalent
to 9¾ tsp to 17¼ tsp!) — but minimal additional nutritional value.

 

But WHY is sugar bad for you? High sugar consumption is associated with many health
conditions, such as:


Weight Gain: Consuming excess amount of sugar a day can lead to you putting on weight,
which can then lead to diabetes and some cancers
Cavities: Sugar feeds the bacteria that live in your mouth and leaves an acid behind that
wears away at your enamel. Always rinse your mouth with water after you eat sweet
treats!
Heart Disease: Consuming excess amount of sugar on a daily basis can increase your
chances of heart disease such as heart attack, stroke and other heart diseases. It
increases your risk for high blood pressure and high cholesterol levels. In fact, it increases
“bad” cholesterol (LDL), decreases “good” cholesterol (HDL) and increases triglyceride
levels.
Diabetes: Consuming too much sugar sets you up for insulin resistance, which can
eventually lead to type 2 diabetes (or insulin resistance diabetes)
Liver Disease such as non-alcoholic fatty liver disease: Your liver converts simple sugars
into fat, which can build up in the liver and eventually lead to damaging effects on your
liver


So the big question is, what can you do to keep your sugar intake as low as possible?


1. Always read your labels whenever you purchase anything that is bagged/boxed to look at
the sugar content of the product.
2. Try your best to limit your consumption simple or refined sugars
3. Stay away from pop and juice. If you LOVE juice and can’t fathom swapping it out for
water, start with a mixture of 75% juice : 25% water for a week, then 50% juice : 50%
water, then 25% juice: 75% water and eventually, even 10% juice : 90% water will be sweet
enough to just give you a hint of sweet and you won’t be able to go back!
4. Stick to whole foods and use fruits as a replacement initially to help you switch over
5. Whenever you eat something sugary, make sure to combine it with something that
contains a lot of fibre and some protein to help balance it out. Even better if you can pair
it with a whole food, which usually does the trick.


If you have any questions, please feel free to contact Adelaide Health Clinic at (416) 367-5200
or info@adelaideclinic.com and you can schedule an appointment with Dr. Moira Kwok ND who
can help guide you through your dietary and other health questions.

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