Nutrition Made Easy

Hello Toronto,

Below is a post written exclusively for Nielsen Fitness by my personal nutritionist -Kyle Byron. If I were to describe Kyle in three words I would use: knowledgeable, personable, and experienced, plus he is dedicated to his clients success. That is why I prefer to refer friends and clients to Kyle.

It's Not A Diet

Hi NF fans. If personal training is a young profession, then nutrition is a baby. People have no idea how powerful nutrition is. Concepts like eating more calories to lose weight seems backwards, but if you have a personal trainer, I bet you aren't eating enough. I've got lots of shocking news for you. And if you want to lose 1/2 to 2 lbs a week, start with these three habits.

Habit #1. Balance your Breakfast

I hear this a lot, "My breakfast is healthy: oatmeal, yogurt and berries." This breakfast is about 90% carbs, it provides no essential fats. Not good.

Change the yogurt to cottage cheese and you've now got enough protein to repair your muscle from last's night's workout. Cut the oats in half and add 15 walnuts and you've got yourself some essential fats! You'll feel better, have less cravings and boost your metabolism.

Habit #2. Plan to have Treats

They can be 10% of your intake and still drop weight fast! So if you eat

4 times a day, that's 28 meals a week. 10% is 3 treat meals a week. A treat meal is any unhealthy meal, treat, sweetened beverage or alcohol, or a meal without protein. Plan them for after workouts or when you know you will have no control over the food.

Habit #3. Eat more after you train

A restrictive mentality will serve you at social events but strap on your feed bag after a vigorous training session. There is nothing your body wants more than protein, carbs, healthy fats and vegetables after you train. Ladies go for about 600 calories, guys 900. This boosts your metabolism, reduces cravings, and makes you more able to train the next time. Make sure this meal is about 30 minutes after you train!

Here is a recipe that takes about 5 minutes to prep and you can do other jobs while it cooks:

BBQ Inside Round Steak, Potatoes and Zucchini

Inside round steaks are very lean. You should marinade them with bbq sauce. Peirce meat 50 times each side (this drives the marinade into the centre of the meat). Cover and refrigerate for 24-48 hours.

Ignite barbeque. Turn to high and close lid Chop some potatoes (1 cup) and onions and mushrooms and place in a bowl with 2 tsp of butter. toss them and wrap in tinfoil. Place on the bbq top shelf for 15 minutes before you add the meat, and leave them on there during that time as well. Flip the tin foil at 15 minutes.

As the potatoes are cooking, remove steak from fridge Cut 4 zucchini lengthwise into thirds. Baste lightly with olive oil Clean grill and place meat and zucchini on grill.

Grill for 5 minutes each side (so you should only flip everything 1

time)

My practice is all about realistic and steady changes that work. I start

with what you're eating and evolve from there. No diets, no supplements

unless you want them. Only results!

Kyle Byron

Nutritionist

BSc Human Nutrition (Hons.)

Certified Personal Trainer

BA (Hons.)

416.459.9956

www.kylebyronnutrition.com