9 Unexpected Things That Happen When You Abandon Your Workout Routine
9 Unexpected Things That Happen When You Abandon Your Workout Routine

9 Unexpected Things That Happen...

When our schedules become busy and stress levels raise, we tend to skip our workouts...

9 Unexpected Things That Happen When You Abandon Your Workout Routine

Lifestyle

9 Unexpected Things That Happen When You Abandon Your Workout Routine

When our schedules become busy and stress levels raise, we tend to skip our workouts and let our busy lifestyles get the best of us. We’ve all been there, and that’s ok.

Here are 9 reasons why your workout should be a priority during those busy, stressful times:

Cracking Your Back - Is it Good for You?
Cracking Your Back - Is it Good for You?

Cracking Your Back - Is it Good for...

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back,...

Cracking Your Back - Is it Good for You?

Lifestyle

Cracking Your Back - Is it Good for You?

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back, and the effects it may have. 

Adelaide Club Member Competes in First Ironman
Adelaide Club Member Competes in First Ironman

Adelaide Club Member Competes in...

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first...

Adelaide Club Member Competes in First Ironman

Member Profile

Adelaide Club Member Competes in First Ironman

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first Ironman!

We had an opportunity to spend some time with him; to find out his motivation for competing and to better understand what goes into accomplishing such an incredible feat.

5 Natural Ways to Control Blood Pressure - Without Medication
5 Natural Ways to Control Blood Pressure - Without Medication

5 Natural Ways to Control Blood...

May is National High Blood Pressure Month.

Stop by The HUB on May 25th...

5 Natural Ways to Control Blood Pressure - Without Medication

Lifestyle

5 Natural Ways to Control Blood Pressure - Without Medication

May is National High Blood Pressure Month.

Stop by The HUB on May 25th between 11:45am-1:00pm to have your blood pressure reading done before your workout.

Recipe: Lobster Avocado Mango Salad
Recipe: Lobster Avocado Mango Salad

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently...

Recipe: Lobster Avocado Mango Salad

Health & Wellness

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently taking her Healthy Culinary Art Certificate at George Brown College. She is learning excellent recipes to assist with performance, living a healthy lifestyle and ensuring she is getting the right nutrients in her diet. 

Below is a nutritious, healthy and refreshing spring salad recipe. Give it a try, let us know what you think! 

Dos and Don’ts to purchasing Organics
Dos and Don’ts to purchasing Organics

Dos and Don’ts to purchasing...

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move...

Dos and Don’ts to purchasing Organics

Lifestyle

Dos and Don’ts to purchasing Organics

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move forward with purchasing organic items for your family?

We’ve compiled a list of dos and don’ts for you, including what to look out for and where to buy organics.

The Dirty Dozen: Avoid These Produce Items
The Dirty Dozen: Avoid These Produce Items

The Dirty Dozen: Avoid These...

Have you heard about the dirty dozen? If not, we are here to help! 
Last...

The Dirty Dozen: Avoid These Produce Items

Lifestyle

The Dirty Dozen: Avoid These Produce Items

Have you heard about the dirty dozen? If not, we are here to help! 
Last week Environmental Working Group released their 2018 list of the fruits and vegetables most contaminated by pesticides. 

Read about the produce items you should avoid.

5 Minutes with Meg: Mindfulness
5 Minutes with Meg: Mindfulness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying....

5 Minutes with Meg: Mindfulness

Health & Wellness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying. Read how the practice of Mindfulness can benefit your workout!

Osteoporosis Can Be Beaten Through Exercise
Osteoporosis Can Be Beaten Through Exercise

Osteoporosis Can Be Beaten Through...

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with...

Osteoporosis Can Be Beaten Through Exercise

Member Profile

Osteoporosis Can Be Beaten Through Exercise

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with Osteoporosis. Recently, she was given some astonishing test results: no osteoporosis in her spine.

Read about how she reversed the effects of her disease!

Carol-Ann’s “Go To” Hearty Salad
Carol-Ann’s “Go To” Hearty Salad

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking...

Carol-Ann’s “Go To” Hearty Salad

Health & Wellness

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking to add knowledge and skills. Check out her "go-to" warm, hearty salad! 

Not One Ironman, but Two
Not One Ironman, but Two

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal...

Not One Ironman, but Two

Fitness

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal that is close to his heart. With the help of our Senior Trainer and triathlon guru, James Corcoran, Neil is preparing to compete in two Ironman competitions in 2018 - Ironman Switzerland this summer and Ironman Florida in November.

You Don't Need to be an Executive to Receive Executive Health Care
You Don't Need to be an Executive to Receive Executive Health Care

You Don't Need to be an Executive...

"I have to make an appointment to have my prescription refilled? Why...

You Don't Need to be an Executive to Receive Executive Health Care

Fitness

You Don't Need to be an Executive to Receive Executive Health Care

"I have to make an appointment to have my prescription refilled? Why can't I talk to my doctor over the phone? I'm sick on vacation, I need some help!"

These were the common questions and concerns we were hearing from our patients. Well, we listened and as a result developed our Executive Medical Program. We took all the concerns our patients were having and created a program geared towards saving time while offering preventative healthcare.

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.

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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