It's All About the Protein

What's up people! So, when I was approached by my sister to write her first guest blog entry, I was first, very honored, and second, immediately thinking on what I wanted to talk about. Exercise and nutrition are two things I take very seriously. I workout 6 days a week and stay on a nutrition plan that fits my lifestyle. There has been a lot of trial and error when it comes to both. Everyone is unique! We have different lifestyles, body types, genetics, and the list goes on. That's why there is no one "right" way, but there are some principles to getting healthy that universally apply to everyone.

There are many misconceptions out there in the world today about nutrition and exercise. Women say things like, " I don't want to gain muscle, I just want to get toned." Well, I'm sorry to tell you, but to get "toned", your body must put on muscle. And to do that you must lift weights! Now, I'm not saying anything crazy to get toned, stay in the 12-15 rep range. Another misconception is that, "If I lift weights I will look like a man." Simply not true. Keep your weight lifting at high rep ranges, less than 60 seconds, with shorter periods of rest and that will help you gain muscle, but also drop drop the unwanted body fat.

Now, some misconceptions about nutrition. Number one is, "Fat will make you fat!" Once again this is not true. Yes, if you overeat anything you will put on weight, but fats is necessary for sustained energy throughout the day. Healthy fats, such as avocado, nuts and EVOO, help you burn fat! One more misconception (though I have many more), is that "I'm eating too much protein." Actually, most women don't eat enough protein and many skip breakfast. Breakfast is the most important meal of the day and should always include protein! When you sleep for 6-8 hours your body is in a fasting mode and becomes catabolic (I know big word). All it means is your body starts to breakdown muscle, because it has no alternative fuel source to use, so it starts to burn muscle.

Eating a balanced breakfast, with protein as your focus, kick starts your metabolism to start speeding up again, which in turn starts the fat burning process. If you are working out regularly, I recommend women (and men) eat at least 1 gram of protein and .5 grams of fat per pound of body weight per day. I know that sounds CRAZY, but I promise your will thank you for it. Now you might be asking, "How can I do that?" I would recommend investing in some sort of protein powder (I use Cellucor Whey). If you're getting three solid meals in and then have two snacks, those snacks should include your protein shake. It will take time, but be patient and results will come.

Below are some ideas for a healthy breakfast and snacks:


Options 1:

  • 2 Whole eggs
  • 3 Egg whites
  • 2 Slices of turkey bacon
  • Slice of Ezekiel bread (one of Kelly's favorites)
  • Half an avocado (healthy fat)
You can even add a little low-fat cheese to this to make a great and healthy bacon, egg and cheese sandwich.

Option 2: 

My favorite, that I eat almost every morning, are protein pancakes (see picture above)! 
  • 1/2 cup Egg whites
  • 1/2 cup Cooking oats
  • 1/2 Tbsp. Greek yougrt
  • 1 scoop of your favorite protein powder (I like vanilla)
  • 1/4 cup Almond Milk
  • 1 tsp. Baking powder
  • Pinch of salt
  • 1/2 Tbsp. Stevia
Optional Toppings:
  • Butter extract
  • Maple extract
  • Cinnamon
Option 3:
  • 1/2 cup Oats
  • Sprinkle granola
  • Top with your favorite fruit
  • Side of eggs
Versus eggs, you could add a scoop of protein powder to your oatmeal to make what I call pro-oats. 

  • Protein shake with handful of almonds
  • Greek yogurt with granola and fruit
  • Peanut butter (or almond butter) on Ezekiel bread.

Once again, it's all about what makes YOU happy! Find different combinations and always switch it up. Being healthy doesn't have to be BORING (no pun intended), make it enjoyable. Too many diets follow a strict set of rules, but change it up. When people ask me what kind of diet I'm on, I tell them I'm not on one, it's my lifestyle!

Follow kalemekelly on Instagram and show us what recipes you are making from the blog! Use the hashtag #kalemekelly! We want to see what you are making in your kitchen!

Charley Boring | Model, Actor & Sales Representative for CODARUS

My name is Charley! I am a model and actor. I also enjoy coaching a 10-year-old travel baseball team and giving hitting lessons! I have played baseball my whole life and enjoy playing just about any sport. I have always loved exercise and being active. The nutritional side didn't come into play until two years ago. I also just accepted a position as a Sales Representative for a company called CODARUS, and will be moving to Chicago in the next month. Exercise and nutrition will always be a part of my life, and I'm honored that my beautiful sister Kelly has asked me to share just a little bit about my thoughts on both.

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