5 Minutes with Meg: Your Heart
5 Minutes with Meg: Your Heart

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment....

5 Minutes with Meg: Your Heart

Lifestyle

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment. And how high intensity interval training positively impacts both. Many love to lift... many love to go for long runs... dance like no one's watching... But how often do we ensure we're driving our heart rate up high enough that we can't sustain the pace for longer than 30-90 seconds?

Finally, Canada has a new and improved Food Guide!
Finally, Canada has a new and improved Food Guide!

Finally, Canada has a new and...

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over...

Finally, Canada has a new and improved Food Guide!

Lifestyle

Finally, Canada has a new and improved Food Guide!

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over the years, the food guide has seen minor updates and changes, but this is, by far, the biggest change we have seen since 2007, with the new guide better reflecting today's society.

A Mom's Journey Back to the Gym
A Mom's Journey Back to the Gym

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other...

A Mom's Journey Back to the Gym

Lifestyle

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other parents, that she never had "me" time in the evenings and wanted to get back into the gym. So, she returned to the Adelaide Club in 2017, adding midday workouts to her schedule. Originally drawn to the Club because of its stellar downtown location, she has stayed because of the Club's wonderful Members, finding a great under and over 30 crowd to connect with.

What is Fascial Stretch Therapy?
What is Fascial Stretch Therapy?

What is Fascial Stretch Therapy?

We were given all the athletic ability and function we need as an infant, however,...

What is Fascial Stretch Therapy?

Lifestyle

What is Fascial Stretch Therapy?

We were given all the athletic ability and function we need as an infant, however, through our lifestyle today, our biology has changed for the worse. Fascial Stretch Therapy™ (FST) can help you to perform better, prevent injury, and reduce pain.

The Time is Now...Bell Let's Talk
The Time is Now...Bell Let's Talk

The Time is Now...Bell Let's Talk

Mental wellness is integral to overall health. Life is challenging and it's very...

The Time is Now...Bell Let's Talk

Lifestyle

The Time is Now...Bell Let's Talk

Mental wellness is integral to overall health. Life is challenging and it's very normal to experience changes to mental wellness throughout one's life as a result of a variety of factors, including environmental stressors, genetics, and lifestyle, among others.

5 Minutes with Meg: The New Year
5 Minutes with Meg: The New Year

5 Minutes with Meg: The New Year

I've been thinking a lot about...

...New Year's...

5 Minutes with Meg: The New Year

Lifestyle

5 Minutes with Meg: The New Year

I've been thinking a lot about...

...New Year's Resolutions...

We have an unfriendly term in my industry called "Expectancy Violation". It describes the phenomena of people having expectations about what exercising will do for them, and then those expectations are not realized. The research indicates that this is common: people begin an exercise program with mad hopes and dreams, and when things don't go quite right, they get frustrated, grow despondent, and give up.

What is Osteopathy and How Can it Help You?
What is Osteopathy and How Can it Help You?

What is Osteopathy and How Can it...

Osteopathy is a gentle, hands-on treatment that helps to reduce pain, improve mobility,...

What is Osteopathy and How Can it Help You?

Lifestyle

What is Osteopathy and How Can it Help You?

Osteopathy is a gentle, hands-on treatment that helps to reduce pain, improve mobility, and stimulates the body's natural ability to heal itself. Cebi highlights what you need to know about this treatment option, as well as the conditions it can help to treat, including: headaches & migraines, joint & muscular pain, sciatica, insomnia, concussions, sport injuries, digestive issues, and more...

Training our Trainers: A Workshop with Dr. Stuart McGill
Training our Trainers: A Workshop with Dr. Stuart McGill

Training our Trainers: A Workshop...

This past Saturday, Dr. McGill ran a very special and exclusive Training the Back...

Training our Trainers: A Workshop with Dr. Stuart McGill

Lifestyle

Training our Trainers: A Workshop with Dr. Stuart McGill

This past Saturday, Dr. McGill ran a very special and exclusive Training the Back Pained Client: From Pain to Performance workshop with our trainers. This one day course, with a combination of lectures, workshops, and McGill’s signature “no nonsense” approach, was designed to teach our trainers the best way to help our Members who suffer from back pain.

Haven't Set Your Resolutions Yet? There's Still Time...
Haven't Set Your Resolutions Yet? There's Still Time...

Haven't Set Your Resolutions Yet?...

This is the year I'm going to stick to my New Year's Resolution! Does that...

Haven't Set Your Resolutions Yet? There's Still Time...

Lifestyle

Haven't Set Your Resolutions Yet? There's Still Time...

This is the year I'm going to stick to my New Year's Resolution! Does that sound familiar? Do you set new goals every year (maybe even reusing the same goals you set last year) only to see January come and go with the same old habits still in place? Don't get discouraged. You are definitely not alone - in fact - you're probably part of the majority!

Celebrating the Adelaide's Community with Winville
Celebrating the Adelaide's Community with Winville

Celebrating the Adelaide's...

When Winville first came to the Adelaide Club, he was driven by a desire to focus on...

Celebrating the Adelaide's Community with Winville

Lifestyle

Celebrating the Adelaide's Community with Winville

When Winville first came to the Adelaide Club, he was driven by a desire to focus on his personal fitness, quickly joining the Club’s running group – which he’s been a member of ever since. And his reasons for remaining a member today? They don’t deviate from that original desire much; he’s now focused on staying in shape and maintaining his active lifestyle.

Setting Your New Year's Resolutions
Setting Your New Year's Resolutions

Setting Your New Year's Resolutions

I’ve spent the last month asking my clients and class participants if they are...

Setting Your New Year's Resolutions

Lifestyle

Setting Your New Year's Resolutions

I’ve spent the last month asking my clients and class participants if they are making New Year’s resolutions and I was surprised to hear that most aren’t. When I probed to find out why, the most common answer was “They don’t work.  I always fail so why bother?”

A Little Cup of Holiday Cheer
A Little Cup of Holiday Cheer

A Little Cup of Holiday Cheer

Celebrate the holidays in style - with a little Holiday Cheer! These reminders can help...

A Little Cup of Holiday Cheer

Lifestyle

A Little Cup of Holiday Cheer

Celebrate the holidays in style - with a little Holiday Cheer! These reminders can help you to stay healthy throughout the holidays, even when temptation comes knocking.

Meet Rob: 50 Years Old & Running a Marathon a Month
Meet Rob: 50 Years Old & Running a Marathon a Month

Meet Rob: 50 Years Old & Running a...

Rob has always loved to set goals; every year on his birthday he sets a new goal for...

Meet Rob: 50 Years Old & Running a Marathon a Month

Lifestyle

Meet Rob: 50 Years Old & Running a Marathon a Month

Rob has always loved to set goals; every year on his birthday he sets a new goal for himself and he’s a big fan of New Year’s resolutions. 10 years ago, when he turned 40, Rob entered into a 50-mile race in Haliburton. This race was meant to be a great way to spend his time and would encourage him to continue to exercise as if he were younger – but, little did he know, that was only the beginning.

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.

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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